Wednesday, September 19, 2018

100 Days of Keto Challenge - Day Ten - Weigh-In One!


Yes! I'm down 3.2 lbs in the first 10 days of the 100-Day Keto Challenge and a total of 6.25 inches from all over that I'm really shocked about because I didn't expect that all!

I also took the body fat % out for now because the numbers on the machine are varying wildly and don't make sense at all. I may look at that every few months just to get an idea of where I stand but we'll see.

Anyway, the first 10 days are done and I feel firmly on track. The first 5-7 days were pretty rough with a lot of carb and sugar cravings but I held firm and it paid off! There wasn't even a hint of cheating this time and I can definitely see myself sticking this out for the whole 100 days. It does help that I have Christmas Eve and Day to look forward to but I'm trying not to focus too much on that :/

I did have a hard time staying off the scale by about Day 7. I couldn't tell if I was losing weight or not (although I did feel way, way less bloated) so it was driving me crazy to stay off the scale and not know for sure but I think that this is a really good mental challenge for my scale obsessions and I'm going to keep going with it!

Now I have to go another 10 days before weighing in again and I'm really, really hoping to be out of the 170's by then but that would require a 2.8 lbs loss so we'll see what happens. I'll be satisfied as long as there's a loss of some kind.

My other goal for the next 10 days (beside staying on track) is to start working out again. My schedule is insane right now with training my mom, doing the internship and the CES program, working, kids and life general but I NEED to work out so I'm going to make it happen!

100-Days of Keto Challenge 1st 10-Day Check-In Numbers:

Weight:
172.8 lbs

Total Weight Lost in 1st 10 Days of Challenge:
-3.4 lbs

Measurements:              Change from 9/10/2018 
Waist: 36.5 inches                   (- 1.0 inches)
Hips: 40.25 inches                   (- 0.25 inches)
Bust: 39.5 inches                      (-1.0 inches)
Chest: 34 inches                        (- 0.5 inches)
Right arm: 12.25 inches             (-1.0 inches)
Left arm:  12.25 inches               (-1.0 inches)        
Right thigh: 22.25 inches           (- 0.75 inches)
Left thigh: - 23.25 inches           (- 0.75 inches)
Right calf: 15.5 inches                  (no change)
Left calf:   15.5 inches                   (no change)
Jeans Size: size 8                           (no change)

Total Inches Lost in 1st 10 days of Challenge:
-6.25 inches

Sunday, September 16, 2018

The Sixteen Days of the September Yoga Challenge Photos So Far!

This post is long overdue as it has been almost a month since I posted my yoga challenge photos on my blog due to, well, a number of excuses. But I wanted to get it going again and get it back to weekly posts and this is a great way to start!

Day One September Yoga Challenge - Easy Pose (Sukhasana)

Day Two September Yoga Challenge - Cat Pose (Marjaryasana)

Day Three September Yoga Challenge - Mountain Pose (Tadasana)

Day Four September Yoga Challenge - Standing Forward Bend/Fold Pose (Uttanasana)

Day Five September Yoga Challenge - Extended Triangle Pose (Trikonasana) 

Day Six September Yoga Challenge - Lord of the Dance Pose (Natarajasana)

Day Seven September Yoga Challenge - Extended Hand-to-Big-Toe Pose (Utthita Hasta Padangusthasana)

Day Eight September Yoga Challenge - Chair Pose (Utkatasana)

Day Nine September Yoga Challenge - Warrior I Pose (Virabhadrasana I)

Day Ten September Yoga Challenge - Downward-Facing Dog Pose (Adho Mukha Svanasana)

Day Eleven September Yoga Challenge - Wide-Legged Forward Bend/Fold Pose (Prasarita Padottanasana)

Day Twelve September Yoga Challenge - Four-Limbed Staff Pose (Chaturanga Dandasana)

Day Thirteen September Yoga Challenge - Extended Side Angle Pose (Utthita Parsvakonasana)

Day Fourteen September Yoga Challenge - Crow Pose (Bakasana) - Modified

Day Fifteen September Yoga Challenge - Camel Pose (Ustrasana) - Modified

Day Sixteen September Yoga Challenge - High Lunge Pose (Utthita Ashwa Sanchalanasana)

Tuesday, September 11, 2018

"Where "Were You When the World Stopped Turning..." (9/11 Post Reposted From Last Year)


Reposted from last year...

I was at home with the kids. The ex had moved out only a few weeks before so I was dealing with that, with finding out that that my marriage was nothing that I thought it was but still hoping to make it work. Don't ask me why. It's not what this post is about.

He was coming over that morning to take his computer that I'd been using so I was waiting for him to show up.

Sometime after 9 am my Mom called me and told me to turn on the TV. She said a plane had hit one of the towers.

As I turned on the TV I was thinking it was a little plane, maybe a 2-seater. Someone had made a flying mistake and I hoped there wouldn't be too many causalities.

Even as I first saw the news I was thinking it was an accident. I think a lot of people thought that. Probably hoped for that.

And then everything changed as I watched the world we knew disintegrate before my eyes.

I watched the second plane hit. I watched as people fell from the building, the screaming, crying, blood covered faces, then suddenly it switched from New York to D.C, and I watched the smoke and destruction at the Pentagon and then it went back and I watched the towers collapse...and somewhere in there flight 93 hit the ground.

It was like watching a movie.

Like being in a dream.

It couldn't be real.

It could. not. be real.

But it was.

At some point in time the ex showed up and all I could think was, we're at war. We're under attack. How insignificant are our marriage issues when the world is coming to an end. Of course, they were significant enough to end the marriage but, once again, this is not about that.

I remember him unhooking his computer and refusing to hook my old one back up because he was busy. I even asked him because I had all of my online friends to help me get through this marriage thing...Cis, Tree, Patty...you guys know who you are and I needed you.

But he refused.

And somehow I got it back together, the TV still blaring scenes of death and destruction. Again and again and again.

It was unbelievable. I still remember the fear, the sadness...everything mixed up between the loss of my marriage and the loss of everything that was collapsing around us.

For months afterwards I read the stories and looked at the photos and videos that were repeated over and over again.

CNN had this thing where they posted a profile for every person lost. I read each one, refusing to miss any. I had to know more and more about the lost. Maybe because it was the only thing, the last thing, I could do for them.

I read about the married couple, 7 months pregnant who probably tried to get out together and never made it. Years later the husband was identified through DNA, I don't know if the wife ever was.

I read about the New York cities police officers and firefighters to rushed to their deaths believing that they could save someone and being lost in the process.

I read about those who were there on their first day of work, those who were there for their last, those who were late and missed the attack and those who were covering some one's shift and were killed. The final phone calls goodbye, the heroes of flight 93 and the heroes that have never been truly acknowledged.

The parking lots still filled with cars that will never be picked up by their owners again. The pregnant wives waiting at home for some shred of hope. The funerals, the pain, the young and the old and all those in between. They all, and so many, many more, were with me. And still remain with me.

Somewhere in a desk I have an issue of Newsweek with photos and articles that came out that week. I don't want to read it right now. I don't know when or if I will ever read it again but something compelled me to buy it. Maybe someday when the kids are older and have more questions I will pull it out and have them read it. I don't know. I guess we'll see.

I remember exactly what I was doing that day. I remember what I was feeling and what the world was watching along with me.

And I will never, never forget.

Monday, September 10, 2018

100 Days of Keto Challenge - Day One - The Beginning!


Today is Day 1 of the 100-Days of Keto Challenge and while I meant to post all of this this morning, I didn't have time until now so I'm happy to say Day 1 went great!

Here are all my starting stats including weight, measurements and  body fat %. I'm not in a great place right since my weight is at the highest it's been in almost exactly a year and my measurements and body fat % went up again but I'm going to use this information to encourage and motivate myself to get and stay on track instead of letting it get me down!

Also, since I'm following to the keto challenge I'm only going to be weighing-in every 10 days instead of every Thursday and I'll also be doing my measurements and body fat % on those 10 days as well. And I decided that I will NOT get on the scale every day but only on every 10 days which will be a huge mental challenge for me but one I really need to work on!

I'm also going to continue to do rewards every 25 days so I should earn four rewards during this time!

100-Days of Keto Challenge Starting Numbers:

Weight:
176.2 lbs lbs

Body Fat
39.7%

Measurements:              Change from 7/19/2018
Waist: 37.5 inches                   (+ 1.0 inches)
Hips: 40.5 inches                     (+ 1.0 inches)
Bust: 40.5 inches                     (+ 1.0 inches)
Chest: 34.5 inches                    (no change)
Right arm: 13.2 inches             (+ 0.2 inches)
Left arm:  13.2 inches               (+ 0.2 inches)           
Right thigh: 25 inches               (+ 0.5 inches)
Left thigh: - 24 inches               (+ 0.5 inches)
Right calf: 15.5 inches               (+ 0.5 inches)
Left calf:   15.5 inches               (+ 0.5 inches)
Jeans Size: size 8                            (1 size)

Motivational Monday

Sunday, September 9, 2018

Changing the Plan - 100 Days of Keto Challenge!


I am officially changing my keto plan!

I'm sick and tired of restarting with Day 1 every other day (and I'm sure all my followers are as well) and I honestly don't know what's wrong with me that I can't seem to stick to the plan no matter what I do.

So instead of another general Day 1 I'm going to do the 100-days of Keto challenge because I do really well with challenges and it's a slightly different approach than an indefinite numbers of no cheat days on keto. Plus I think it will help me a lot to be able to mark off every day that I complete and see how far I've come and how much more I have to go.

I'll be starting Day 1 tomorrow with a new weigh-in and measurements (since the scale keeps climbing higher and higher) and this challenge should take me into mid-December which is exactly what I want to get too.

I'll be posting the checked off image from above on my Instagram every evening along with the  nutrient breakdown for that day and I'm actually looking forward to doing this!

I'll also be weighing in every 10 days based on how this chart is set up which will be a nice change of pace as well so there won't be any specific Thursday weigh-ins during this challenge! I'll try doing the measurements the same way too. I'm not sure how much those will change every ten days but we'll see what happens.

Thursday, September 6, 2018

Thursday Weigh-In - September 6th


Okay, I am ready to start this again, especially with almost a whole week of success behind me and this post will be short since I updated everything in yesterday's post!

Again, the plan this week is just keeping carbs under 30-35 net and tracking, weighing and measuring everything. That's the goal right now and I'll add to that when I'm ready.

For exercise I plan to keep working out 5-6 days a week either at home or at the gym (or a combo of both). My internship will be starting this coming week so we'll see what my schedule looks like.

I'm ready to tackle this again and be more aware of any food landmines around me!

17.2 lbs to go until I hit my lowest weight from June!

Wednesday, September 5, 2018

I Love Fresh, New Beginnings: In Other Words...


So, here's where things stand with keto...

I made it 7 days on track with no cheating so tonight we had take out pizza where I only ate the toppings off a meat lovers pizza, no crust! Sounds good right... but wait, there was a mistake made :/

When I entered all my nutrient information I had the wrong size pizza in there and once dinner was done (or mostly done because it was too much food for me) I took a look at MyFitnessPal and realized my mistake. I had entered a much, much smaller pizza than what I had and once I had the correct size in there I realized that I was not only way over on my calories and especially my fat intake but also my carb intake.

Now, a regular person would say, "hey, not my fault I miscalculated, let's move on," but, I'm not a regular person when it comes to food and I know for a fact that if I were to do that my rarely resting brain would start insisting that an extra piece of this or an extra bite of that wouldn't be so "bad" because I already did it once and let myself get away with it. Yes, I have issues and yes, I have a therapist lol (which I was actually supposed to call weeks ago but I digress).

So, knowing how my brain operates and how that little, inner voice (which adores sugar and carbs) can convince me of almost anything, I'm starting tomorrow all over with Day One again.

Is that a little excessive? Yes, some might say it is but I know what works for me and that does. But, hey, look at it this way, I went a whole seven days on track with food and that's huge for me lately so I just need to get right back to it and watch out for the mistakes in the future!

I also made the decision to restart my workout tomorrow from Push Day A for a couple of reasons:

1) I want to log a much more detailed account of my exercise with more photos, more explanations and more discussion on what I'm doing and how I'm doing it.

2) I want to add 2-3 second holds back into my exercises (at my trainers suggestion from quite a while back) and I'd like to start that from the beginning.

3) I have some better ideas and plans for my home workouts so I'd like to incorporate those but from Day A instead of Day C.

4) I have a much, much better organized "visual" plan that I'm currently printing that I want to use in the place of the one I have been using.

So, basically, tomorrow is Day One again but just the thought of Day One makes me happy and excited so I'm going with it.

This is in no way a punishment for a mistake or anything like that, it's just a new start to the whole thing!

I'll be doing a blog post later this week on my homemade home workout so keep an eye out for that!

Tuesday, September 4, 2018

Major Social Media Name Change - PLEASE READ!


As you guys may (or may not) have noticed, there have been some major name changes going on with my social media sites including this blog, my Instagram, my Twitter and several other places so here's a quick update to what's going on...

I have an official name for my personal training business so I'm changing my social media accounts to reflect the new name and it's taking some time and some trial and error to get this done correctly without too many issues!

My business name is "One Day More Fitness" (I'll talk about choosing the name and it's meaning in later posts) which is what this blog, as well as my instagram, twitter and some other places, will now be known as.

You can still reach this blog at www.caloriesandcoffee.com as well as www.onedaymorefitness.com and the second link should immediately redirect you to the blog you're currently reading.

My instagram and twitter have also been changed from "caloriesandcoffee" to "onedaymorefitness." and I will have a professional Facebook page for my business as well as other online locations.

My blog will also reflect this change in more detailed posts about my workouts and more personal training and fitness posts in general while continuing with the keto/weight-loss/general life aspects as well.

Thank you for understanding and patience as I transition my online presence into this new chapter!!

Monday, September 3, 2018

Monday, September 3rd Workout - Leg Day B - Glutes, Quads, Hamstrings and Calves Plus Stretch

This is my second week working out and I had a great leg workout after a well deserved rest day yesterday.  Unfortunately, like last time, my legs were so exhausted by the time I was done that cardio didn't happen (although I did manage 4 minutes of it before I gave up) but tomorrow I'll do Abs Day B and definitely some cardio!

Leg Day B - Glutes, Quads, Hamstrings & Calves Plus Stretch: 1 hour, 24 Minutes Total Time

Warm-Up: 10 Minutes

Foam Rolling - hold 30 seconds per stretch & side:
Hip
Lateral Hip/Leg
Glutes
Hamstring
Quads
Calves

Dynamic Warm-Up:
2 Minute Forearm Plank Set: 30 seconds forearm plank, 30 seconds knee forearm plank,  30 seconds forearm plank, 30 seconds knee forearm plank.
Glute Bridge - 12 reps

Glutes, Quads, Hamstrings & Calves: 53 Minutes

Heavy Weighted Dumbbell Squat (dumbbell held at center of chest) -  3 sets x 15 reps: 3 x 15 lbs

Single Leg Dumbbell Deadlift - 3 sets x 15 reps: 3 x 8 lbs (per side) holding back of chair

Heavy Weighted Dumbbell Glute Bridge - 3 sets x 15 reps: 3 x 25 lb plate

Reverse Clam Shell with Thigh Squeeze (2 decorative pillows between thighs) - 3 sets x 15 reps: 3 x bodyweight (per side)

Anchored Band Hip Adduction - 3 sets x 15 reps: 3 x 20 lb band (doubled over) per side - holding back of chair

Anchored Band Hip Abduction - 3 sets x 15 reps: 3 x 20 lb band (doubled over) per side - holding back of chair

Anchored Band Pull Through w/tricep rope - 3 sets x 15 reps: 3 x 30 lb band (doubled over)

Standing Step Bench Calf Raise - 3 sets x 15 reps - holding wall anchor

Full body Stretch - 21 Minutes

Motivational Monday

Saturday, September 1, 2018

Saturday, September 1st Workout - Pull Day B - Back, Traps, Biceps & Forearms Plus Cardio & Stretch

Six days in a row working out... woohoo!! I may need to take an actual rest day tomorrow but it'll depend on how my body feels and I may do my yoga stretch as an "active rest day."

Pull Day B - Back, Traps, Biceps & Forearms Plus Cardio & Stretch: 1 hour, 43 Minutes Total Time

Warm-Up: 10 Minutes

Foam Rolling - hold 30 seconds per stretch & side:
Neck
Upper Back
Lower Back
Lats
Biceps

Dynamic Warm-Up:
2 Minute Forearm Plank Set: 30 seconds forearm plank, 30 seconds knee forearm plank,  30 seconds forearm plank, 30 seconds knee forearm plank.
Bird-Dog - 12 reps

Back, Traps, Biceps & Forearms: 43 Minutes

Floor Back Extension - 3 sets x 15 reps: bodyweight

Single-Arm Dumbbell Row on bench - 3 sets x 15 reps: 3 x 15 lbs (each side)

Seated Anchored Band Row w/double-d handle on bench - 3 sets x 15 reps: 3 x 50 lb band (doubled over) + 4.4 lb handle

Incline Bench Chest Supported Dumbbell Reverse Fly - 3 sets x 15 reps: 3 x 5 lbs

Standing Side Dumbbell Shrug-  3 sets x 15 reps: 3 x 15 lbs

Single-Arm Standing Dumbbell Bicep Curl Over Incline Bench - 3 sets x 15 reps: 3 x 10 lbs

Seated Bench (Back Supported) Dumbbell Twist Bicep Curl - 3 sets x 15 reps: 3 x 10 lbs

Seated Barbell Forearm Curl on bench - 3 sets x 15 reps: 3 x 12.9 lb Barbell Bar

Cardio: 30 Minutes: 
“Leslie Sansone's Walk Away the Pounds: 2 Mile Brisk Walk”: Fitbit info: time: 30 minutes, distance: 1.65 miles

Full Body Stretch (holding each pose for 30 seconds) - 20 Minutes