Sunday, September 30, 2018

Sunday, September 30th Workout - Lauren Gleisberg Home Weight Training Workout 1.0 - Optional Beginner Phase: Week 1A: HIIT Cardio Plus Stretch

Today was an hour of HIIT cardio for my workout so I decided to go with a WATP DVD that was an hour long and 3 out of the 4 miles had interval/"power surges" which included bouncing, hopping, jogging, etc.


Honestly, I think this was the hardest WTP DVD I've ever done but I got a great workout so it was worth it. Also, I modified all the "surges" in order to keep my back safe.

Tomorrow I have shoulders, abs and short cardio on the plan!

Lauren Gleisberg Home Weight Training Workout 1.0 - Optional Beginner Phase: Week 1A: HIIT Cardio plus Stretch: 1 hour, 15 Minutes Total Time

“Leslie Sansone's Just Walk: 4 Mile Power Walk”: Fitbit info: time: 60 minutes, distance: 3.56 miles

Full Body Basic Stretch - 15 Minutes

            MyZone Info                                               Fitbit Info
 

The Past Week of the September Yoga Challenge Photos!

Today concludes the September yoga challenge and tomorrow I'm starting the October yoga challenge. I got to try out some great poses this month and surprised myself with some of the more difficult ones. I can't wait to get going on the October challenge tomorrow!

Day Twenty-Four September Yoga Challenge - Cobra Pose (Bhujangasana)

Day Twenty-Five September Yoga Challenge - Happy Baby Pose (Ananda Balasana)

Day Twenty-Six September Yoga Challenge - Bridge Pose (Setu Bandha Sarvangasana)

Day Twenty-Seven September Yoga Challenge - Supported Shoulderstand Pose (Salamba Sarvangasana) with yoga blocks.

Day Twenty-Eight September Yoga Challenge - Fish Pose (Matsyasana)

Day Twenty-Nine September Yoga Challenge - Supported Headstand Pose (Salamba Sirsasana) modified to go as far as I was able to.

Day Thirty September Yoga Challenge - Corpse Pose (Savasana)

Saturday, September 29, 2018

Saturday, September 29th Workout - Lauren Gleisberg Home Weight Training Workout 1.0 - Optional Beginner Phase: Week 1A: Back + Biceps + Extra Cardio & Stretch

Wow, what a great workout! My back and biceps are exhausted in a good way and I'm definitely sore from yesterday!

I did change one thing in today's workout which was to switch the deadlift to a supported dumbbell row in order to protect my back. I'm looking forward to deadlifting but for now it's all about building up the back and core so I can actually do that without hurting myself!

Tomorrow I have an hour of HIIT cardio which will either be an hour long WATP's DVD or I'll get to the gym to use the treadmill. I'll decide once I'm actually ready to work out.

Lauren Gleisberg Home Weight Training Workout 1.0 - Optional Beginner Phase: Week 1A: Back+ Biceps + Extra Cardio & Stretch: 1 hour, 39 Minutes Total Time

Warm-Up: 10 Minutes

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

Dynamic Warm-Up:
1 Minute Forearm Plank Set: 30 seconds forearm plank, 30 seconds knee forearm plank
Bird Dog x 10 reps
10 reps of every exercise for the day using body weight
walk in place

Weight Training:

Back + Biceps: 45 Minutes

Extra Cardio: 30 Minutes

“Leslie Sansone's Walk Away the Pounds: 2 Mile Brisk Walk”: Fitbit info: time: 30 minutes, distance: 1.71 miles

Full Body Stretch (holding each pose for 15 seconds) - 14 Minutes

             MyZone Info                                                     Fitbit Info

100 Days of Keto Challenge - Day Twenty - Weigh-In Two!


I'm going to be completely honest here and admit that when I first weighed-in this morning I was bitterly disappointed to the point of crying (yes, I know that's not a healthy reaction). I honestly expected to lose more because I did everything right but then I got all the numbers together and calmed down a little.

First, 1.2 lbs may not seem like a lot for 10 days of hard work but seeing that it was almost 5 lbs in total of 20 days makes it feel a lot better. Also while my inches lost slowed down a lot that doesn't bother me as much because I know those will go down as I keep working out.

I didn't have any problems staying on track for the last ten days, I'm still weighing and measuring all my food and I'm doing really well staying under 35 net grams of carbs. It's still bothering me that I can't weigh-in every day but it's getting easier (most days).

My goals for the next round of ten days are to stick to the same plan and keep working out.

100-Days of Keto Challenge 2nd 10-Day Check-In Numbers:

Weight:
171.6 lbs

Total Weight Lost in 2nd 10 Days of Challenge:
-1.2 lbs

Total Weight Lost in 20 Days of Challenge:
-4.6 lbs

Measurements:              Change from 9/19/2018 
Waist: 35.5 inches                   (- 1.0 inches)
Hips: 39.5inches                      (- 0.75 inches)
Bust: 39.5 inches                      (-0.0 inches)
Chest: 34 inches                        (- 0.0 inches)
Right arm: 12.25 inches             (-0.0 inches)
Left arm:  12.25 inches               (-0.0 inches)       
Right thigh: 23.5 inches              (- 0.75 inches)
Left thigh: 23 inches                    (- 0.25 inches)
Right calf: 15.25 inches               (- 0.25 inches)
Left calf:   15.25 inches                (- 0.25 inches)
Jeans Size: size 8                           (no change)

Total Inches Lost in 2nd 10 Days of Challenge:
-3.25 inches

Total Inches Lost in 20 Days of Challenge:
-9.5 inches

Friday, September 28, 2018

Friday, September 28th Workout - Lauren Gleisberg Home Weight Training Workout 1.0 - Optional Beginner Phase: Week 1A: Chest + Triceps + Abs + Extra Cardio & Stretch

Today I started the Lauren Gleisberg Home Weight Training 1.0 Plan and I had a fantastic workout! I definitely think I made the right decision to go with the LG 12-week plan (with 4 weeks of a beginner's phase because it's been so long since I've worked out regularly) and I am dedicating myself to following through with all twelve weeks of this plan!

Today was chest, triceps and abs with my triceps being absolute jello by the final set of exercises and I added extra cardio (because, honestly, I need it) and my basic stretch. I also kept the warm-up from my own workout plan with included foam rolling, the plank set and a one set of every exercise that was in today's plan using body weight.

Tomorrow I have back, biceps and extra cardio and I can't wait!

Lauren Gleisberg Home Weight Training Workout 1.0 - Optional Beginner Phase: Week 1A: Chest + Triceps + Abs + Extra Cardio & Stretch: 1 hour, 44 Minutes Total Time

Warm-Up: 10 Minutes

Foam Rolling - hold 30 seconds per stretch & side:
Neck
Chest Opener
Triceps

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.
10 reps of every exercise for the day using bodyweight

Weight Training:

Chest + Triceps + Abs: 50 Minutes

Extra Cardio: 30 Minutes

“Leslie Sansone's Just Walk: Walk Off Fat Fast - 30 Minute Big Burn”: Fitbit info: time: 30 minutes, distance: 1.69 miles

Full Body Stretch (holding each pose for 15 seconds) - 14 Minutes

And since I'm using my the MyZone heart rate monitor and my Fitbit to track and log my workouts I'm decided to start including info from both in my workout blog posts. The MyZone always gives me a higher calorie burn than the Fitbit and it shows a longer workout time because it tracks from when I put it on to when I take off including all the "off" time between workouts that the Fitbit doesn't count because I stop and start it in between the various workouts.

           MyZone Info                                                       Fitbit Info

Wednesday, September 26, 2018

My Weight Training Plan - Rethought, Reconsidered and Replanned...EDITED



The last few days have been filled with a lot of thinking and not much doing for a variety of reasons I'm not going to go into now but I've really had to think long and hard about how important working out is to me and how to make it a big part of my daily life again.

I went between several different workouts and planning for both home and gym before finally deciding to sit back, ask myself some questions and truly listen to how I answered them in order to make a final decision that is logical and one that I will be the most consistent with. And what it comes down to, once again, is that I need to base my main workouts in my home gym. Here is why...

I am most consistent and at my happiest when I work out at home. I think it's because my gym is right there in the living room, I can fit it in at any time and bad weather and short amounts of workouts that I have to split up don't matter at home, I can easily take breaks if I'm needed and I can watch whatever movies I want to keep me going.

Yes, I love the gym and I miss it but with my current schedule, activities and life, I need to find something simple and my home gym allows for that. In fact, the longest I've ever stuck to a workout plan has been at home and I saw great results from it.

This doesn't meant I'm giving up the gym. It just means that the majority of my workouts won't be based on it. I'm going to plan on getting there once or twice a week for now for things that I can't do at home (weight training and cardio machines mostly) but my steady, daily plan will be home based for now.

I still have six weeks on the internship to get through along with thirteen more difficult modules for the Corrective Exercise program followed by a tough exam to actually get certified (luckily this one is at home and online), I need to take some exercises classes to observe how it's done (both from the instructor and the participant angle) and that, along with a lot of other things in my life, make simplifying as much as I can a necessity. Working out at home is simplifying for me. My workout is created, I have all the equipment I need and I just need to get off my butt, walk three steps and do it!

I am still slightly torn on which workout to use. I was going to start with my Push/Pull/Legs/Abs A-G workout instead of the LG one for several reasons but I am also tempted to try the Lauren Gleisberg Home Weight Training Plan 1.

For my workout, I like the immense amount of variety in it because I don't repeat the exact same workout for the full 6-7 weeks that it takes for me to complete this plan and I end up working my body from numerous different angles and in numerous different ways.

I also love this workout because I end up trying out a huge variety of exercises that use body weight, dumbbells, barbells, resistance bands, weighted balls and so on and I want to try all of these exercises out so that I know how they should be done and how I feel doing them because, to me, the best way to teach it is to do it. And for cardio I have the WATP DVDs which I actually enjoy doing.

And, like I've said before, I love the fact that I incorporate a whole yoga plan and some pilates into my plan along with weight training and cardio.

Plus this plan is modified to be safe on my back and I love the idea of having an entire day set aside for ab and core work out of every 4-day cycle because that's one of the things I need the most to strengthen and protect my back.

For the Lauren Geisberg plan, it's less variety but still a lot that would keep me from getting bored and it really looks like a fantastic workout. Plus everything is decided for me. I don't have to plan a rep range or an exercise order, or how much cardio to do. I just open the page to that particular day and go. And it's modified (by me) for my back as well. It does have way, way less abs than my plan but that could still work for me if I give it a try.

It's also progressed way better than my workout because mine kind of meanders for the full six weeks while Lauren's changes up every four weeks to a new kind of workout and uses a bigger mix up of workout days. Mine is Push/Pull/Legs/Abs for the whole plan while her changes depending on what phase cycle you're in. I would also still be doing the WATP DVDs for cardio.

And I love the results I'm seeing on other LG users and it totally pushes me out of my comfort zone which I probably need, plus I've run my workout once already and have never gotten completely through hers so... yeah, I'm torn.

Whichever I choose, I really want to dedicate myself to sticking it out for the entire workout plan, be it six weeks for mine or twelve for hers and if I can dedicate myself to keto and stick to that I know I can to this as well.

I'm really looking forward to getting started with one of these plans on Friday (I'll obviously decide by then) and if I can get to gym twice next week (my gym for working out, not my internship gym, I'll be training at that one tomorrow evening) I will be very happy!

Sunday, September 23, 2018

The Past Week of the September Yoga Challenge Photos!

This was a great week for yoga poses. There were a some of my favorites like the upward plank and the dolphin pose, I made really good progress with my monkey (half split) pose and only one pose had to be done indoors due to weather. Can't wait to try out the ones in this coming week!

Day Seventeen September Yoga Challenge - Cow Face Pose with Eagle Arms (Gomukhasana with eagle arms).

Day Eighteen September Yoga Challenge - Monkey Pose (Hanumanasana)

Day Nineteen September Yoga Challenge - Half Lord of the Fishes Pose (Ardha Matsyendrasana) 

Day Twenty September Yoga Challenge - Upward Plank Pose (Purvottanasana)

Day Twenty-One September Yoga Challenge - Head-to-Knee Pose (Janu Sirsasana) 

Day Twenty-Two September Yoga Challenge - Half Lotus Pose (Ardha Padmasana)

Day Twenty-Three September Yoga Challenge - Dolphin Pose (Ardha Pincha Mayurasana)

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: 24.25 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