Thursday, November 29, 2018

Thursday, November 29th Workout - Pull Day B - Back, Traps, Biceps & Forearms Plus Cardio & Yoga Stretch

Another great workout day today! The last few days I've have a lot more than energy than I've had in months and I know working out is a huge part of that!

Tomorrow will either be Leg Day B or a rest day depending on how I feel.

Pull Day B - Back, Traps, Biceps & Forearms Plus Cardio & Yoga Stretch: 1 hour, 54 Minutes Total Time

Warm-Up: 10 Minutes

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

Dynamic Warm-Up:
Forearm Plank:  3 planks x 30 second hold
Bird Dog - 10 reps
10 reps x bodyweight of every exercise of Pull Day A
Walk in Place - 1 Minute

Back, Traps, Biceps & Forearms: 46 Minutes

Floor Back Extension - 3 sets x 15 reps: bodyweight

Single-Arm Dumbbell Row on bench - 3 sets x 15 reps: 3 x 12 lbs

Seated Anchored Band Row w/double-d handle on bench - 3 sets x 15 reps: 3 x 40 lb band (doubled) + 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

Standing Dumbbell Alternating Hammer Curls - 3 sets x 15 reps: 3 x 10 lbs

Seated Bench Dumbbell Twist Bicep Curl - 3 sets x 15 reps: 3 x 10 lbs

Seated Bench Dumbbell Forearm Curl - 3 sets x 15 reps: 3 x 3 lbs

Cardio: 30 Minutes: 
“Leslie Sansone's Just Walk: Walk Off Fat Fast - 30 Minute Big Burn”: Fitbit info: time: 30 minutes, distance: 1.61 miles

Full Body Yoga Stretch (holding each pose for a count of 15 per side) - 28 Minutes

MyZone Info                                                       Fitbit Info

Wednesday, November 28, 2018

Wednesday, November 28th Workout - Push Day B - Chest, Shoulders & Triceps Plus Cardio & Yoga Stretch

I just finished Day 5 working out in a row and I feel fantastic! I can definitely see some progress in my movements, especially with the daily yoga stretch, and the mirror I added to my workout area has been incredibly helpful in keeping my form correct!

Pull Day B tomorrow and I'll take a rest day when I feel that my body needs it!

Push Day B - Chest, Shoulders & Triceps Plus Cardio & Stretch: 2 hours, 4 Minutes Total Time

Warm-Up: 10 Minutes

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

Dynamic Warm-Up:
Forearm Plank:  3 planks x 30 second hold
Knee push-ups - 10 reps
10 reps x bodyweight of every exercise of Push Day B
Walk in Place - 1 Minute

Chest, Shoulders & Triceps: 56 Minutes

Barbell Flat Bench Chest Press (wide-grip) - 3 sets x 15 reps: 3 x one 5 lb plate on each side plus 12.9 lb barbell

Dumbbell Incline Bench Chest Fly (vertical hold) - 3 sets x 15 reps: 3 x 8 lbs

Seated Dumbbell Arnold Press on bench - 3 sets x 15 reps: 3 x 8 lbs

Anchored Band Shoulder Front Raise w/accessory bar - 3 sets x 15 reps: 3 x 8 lb band (doubled)

Anchored Band Internal Shoulder Rotation w/small handle - 3 sets x 15 reps: 3 x 10-12 lb band (doubled)

Seated Overhead Dumbbell Tricep Extension on Bench - 3 sets x 15 reps: 3 x 10 lbs

1-Arm Dumbbell Tricep Kickbacks on Bench - 3 sets x 15 reps: 3 x 8 lbs

Anchored Band Standing Horizontal Tricep Extension - 3 sets x 15 reps: 3 x 5 lb band (doubled)

Cardio: 30 Minutes: 
“Leslie Sansone's Walk Away the Pounds: 2 Mile Brisk Walk”: Fitbit info: time: 30 minutes, distance: 1.60 miles

Full Body Yoga Stretch (holding each pose for 15 seconds per side) - 28 Minutes

           MyZone Info                                                       Fitbit Info

Tuesday, November 27, 2018

Tuesday, November 27th Workout - Abs Day A - Upper, Lower & Obliques Plus Cardio & Yoga Stretch

Abs Day A is done and with today's workout I have finished my "A" days and worked out 4 days in a row!

I had two new exercises today that I hadn't done before which were the "windshield wipers" and the rocking forearm plank (which was really hard) and I added loop bands to several of the exercises just to make my body work a little harder.

I'm loving working out again and I'm definitely going to keep it going! Push Day B tomorrow!

Abs Day A - Upper, Lower & Obliques Plus Cardio & Yoga Stretch: 2 hours, 2 Minutes Total Time

Warm-Up: 10 Minutes

Foam Rolling - hold 30 seconds per stretch & side:
Neck
Upper Back
Obliques

Dynamic Warm-Up:
Forearm Plank:  3 planks x 30 second hold
Hollow Hold - 3 x 15 seconds
10 reps x bodyweight of every exercise of Abs Day A
Walk in Place - 1 Minute

Upper, Lower & Obliques: 52 Minutes

Rocking Forearm  Plank - 3 sets x Failure: 1 x 35 seconds, 1 x 29 seconds, 1 x 25 seconds: bodyweight

Up-Down Plank (full plank to forearm plank back and forth to failure) - 3 sets x Failure: 1 x 10 reps up and down, 1 x 7 reps up and down, 1 x 5 reps up and down: bodyweight

Standing Anchored Band Oblique Crunch w/large handle - 3 sets x 15 reps: 3 x 30 lb band (doubled)

Basic Crunch (arms behind head) - 3 sets x 15 reps: heavy loop band around thighs (15-20 lbs)

Windshield Wipers - 3 sets x 15 reps: heavy loop band around thighs (15-20 lbs)

Cross Body Touches - 3 sets x 15 reps: bodyweight

Dead Bug - 3 sets x 15 reps: bodyweight

Supine Side Reaches - 3 sets x 15 reps: heavy loop band around thighs (15-20 lbs)

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 Yoga Stretch (holding each pose for 15 seconds per side) - 30 Minutes

MyZone Info                                                       Fitbit Info
 

Five Days on Track!

Yes! Today I hit 5 days of the 30-day keto challenge and 4 days of working out in a row!

I feel a lot better physically and mentally and the scale is finally moving down instead of up (which is what it's been doing for a while now).

Somehow 30 days for a challenge seems so much more doable than 100 days and much easier to stick to, plus it doesn't hurt that I know my Christmas "off" day is coming. After Christmas I want to shoot for 100 days again but we'll see how it goes as I may do better by breaking it down into more doable segments.

I also feel great working out and it allows me to eat more because of how hard I'm working so I don't feel overly hungry plus I love feeling my body getting back into the workout groove.

So, things are going well and I actually have no desire to cheat which is huge for me considering how the last few months went!

I officially weigh in and do my measurements in five more days and I'm really, really hoping to be back in the 170's by then. I think that's it for now!

Monday, November 26, 2018

Monday, November 26th Workout - Leg Day A - Glutes, Quads, Hamstrings and Calves Plus Cardio & Yoga Stretch

I had a great Leg Day workout today! I worked really hard, my legs feel like jello and, for the first time in a long time, I did cardio on leg day despite how jello-wy my legs felt lol. I also added loop bands to the side lying hip abductions which definitely made the exercise harder!

Abs Day A tomorrow plus a core training session with my trainer (unless we get the expected snow storm and things are closed).

Leg Day A - Glutes, Quads, Hamstrings & Calves Plus Plus Cardio & Yoga Stretch: 2 hours, 6 Minutes Total Time

Warm-Up: 10 Minutes

Foam Rolling - hold 30 seconds per stretch & side:
Glutes
Quads
Calves

Dynamic Warm-Up:
Forearm Plank:  3 planks x 30 second hold
Glute Bridge - 10 reps
10 reps x bodyweight of every exercise of Leg Day A
Walk in Place - 1 Minute

Glutes, Quads, Hamstrings & Calves: 58 Minutes

Dumbbell Goblet Squat (dumbbell held at chest level)  -  3 sets x 15 reps: 3 x 10 lbs

Dumbbell Walking Lunges (dumbbell down at sides) - 3 sets x 10 reps per side: 3 x 10 lbs

Seated Bench Weighted Quad Extensions - 3 sets with weights held between feet x 15 reps: 3 x 10 lb ankle weights per ankle w/8 lbs dumbbells

Prone Bench Dumbbell Hamstring Curl - 3 sets with weights held between feet x 15 reps: 3 x 10 lb ankle weights per ankle w/5 lbs dumbbells

Side Lying Hip Abduction with Loop Band - 3 sets x 15 reps: 3 x Medium Loop band (10-12 lbs)

Weighted Single Leg Glute Bridge (Leg on Thigh) - 3 sets x 15 reps: 3 x 10 lb weighted plate

Wall Glute Bridge with Squeeze (2 decorative pillows between thighs) - 3 sets x 15 reps (body weight)

Seated Bench Dumbbell Calf Raises (dumbbells across thighs) - 3 sets x 15 rep: 3 x 10 lbs on each thigh

Cardio: 30 Minutes: 
“Leslie Sansone's Just Walk: Walk Off Fat Fast - 30 Minute Big Burn”: Fitbit info: time: 30 minutes, distance: 1.62 miles

Full Body Yoga Stretch (holding each pose for 15 seconds per side) - 28 Minutes

MyZone Info                                                       Fitbit Info
 

Motivational Monday

Sunday, November 25, 2018

Sunday, November 25th Workout - Pull Day A - Back, Traps, Biceps & Forearms Plus Cardio & Yoga Stretch

Another great workout where I was able to go up on all my bands and weights except for forearms. I also added a stretch band to the superman exercise to make it slightly more challenging!

Leg Day A tomorrow and since it's been so long since I've done a Leg Day, it's going to be a tough one!

Pull Day A - Back, Traps, Biceps & Forearms Plus Cardio & Yoga Stretch: 1 hour, 55 Minutes Total Time

Warm-Up: 10 Minutes

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

Dynamic Warm-Up:
Forearm Plank:  3 planks x 30 second hold
Bird Dog - 10 reps
10 reps x bodyweight of every exercise of Pull Day A
Walk in Place - 1 Minute

Back, Traps, Biceps & Forearms: 45 Minutes

Superman with stretch band - 3 sets x 15 seconds: 3 x light band (15 lbs)

Wide Grip Anchored Band Lat Pulldown w/curl bar - 3 sets x 15 reps: 3 x 50 lb band (doubled over) + 8 lb Curl Bar

Chest Supported Dumbbell Incline Bench Row (vertical hold) -  3 sets x 15 reps: 3 x 10 lbs

Anchored Band Shrug w/accessory bar -  3 sets x 15 reps: 3 x 40 lb band (doubled over)

Anchored Band Bicep Curl w/accessory bar - 3 sets x 15 reps: 3 x 20 lb band (doubled over)

Anchored Band Forward High Bicep Curl w/accessory bar - 3 sets x 15 reps: 3 x 10-12 lb band (doubled over)

Dumbbell Standing Hammer Bicep Curl -  3 sets x 15 reps: 3 x 8 lbs

Seated Dumbbell Forearm Extension on bench - 3 sets x 15 reps: 3 x 3 lbs

Cardio: 30 Minutes: 
“Leslie Sansone's Just Walk: Walk Off Fat Fast - 30 Minute Big Burn”: Fitbit info: time: 30 minutes, distance: 1.60 miles

Full Body Yoga Stretch (holding each pose for 15 seconds per side) - 30 Minutes

MyZone Info                                                       Fitbit Info
 

Saturday, November 24, 2018

Saturday, November 24th Workout - Push Day A - Chest, Shoulders & Triceps Plus Cardio & Yoga Stretch

Yes! Back to working out and feeling great!

I was able to go up on almost all my weights from last time and I feel like I got a great workout! I also went back up to 30 minutes for cardio from 20 minutes and that felt really good as well.

Pull Day A tomorrow!

Push Day A - Chest, Shoulders & Triceps Plus Cardio & Stretch: 2 hours Total Time

Warm-Up: 10 Minutes

Foam Rolling - hold 30 seconds per stretch & side:
Neck
Upper & Lower Back
Chest Opener

Dynamic Warm-Up:
Forearm Plank:  3 planks x 30 second hold
Knee push-ups - 10 reps
10 reps x bodyweight of every exercise of Push Day A
Walk in Place - 1 Minute

Chest, Shoulders & Triceps: 52 Minutes

Standing Anchored Band Chest Press w/handles (horizontal hold) - 3 sets x 15 reps: 3 x 30 lb band

Dumbbell Fat Bench Chest Fly (vertical hold) -  3 sets x 15 reps: 3 x 8 lbs

Dumbbell Incline Bench Wide-Grip Chest Press (horizontal hold) - 3 sets x 15 reps: 3 x 8 lbs

Seated Bench Dumbbell Overhead Shoulder Press - 3 sets x 15 reps: 3 x 8 lbs

Anchored Band Lateral Raises w/small handles -  3 sets x 15 reps: 3 x 3 lb band (doubled over)

Standing Dumbbell Scarecrow - 3 sets x 15 reps: 3 x 5 lbs

Anchored Band Tricep Pushdowns w/tricep rope - 3 sets x 15 reps: 3 x 20 lb band (doubled over)

Dumbbell Crossface Tricep Extensions on Bench -  3 sets x 15 reps: 3 x 5 lbs

Cardio: 30 Minutes: 
“Leslie Sansone's Just Walk: Walk Off Fat Fast - 30 Minute Big Burn”: Fitbit info: time: 30 minutes, distance: 1.68 miles

Full Body Yoga Stretch (holding each pose for 15 seconds per side) - 28 Minutes

I'm also going to continue to log my workout info using my the MyZone heart rate monitor and my Fitbit.

As a reminder, 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

Friday, November 23, 2018

Changing the Plan - 30 Day Keto Challenge


So, after spending Thanksgiving on track and on plan I decided that I still want to eat my regular Christmas foods and take a keto break for Christmas Day or Christmas Eve if we end up with another Christmas Day snow storm like last year! It will not be a full day of eating whatever I want, so no binging, but it will be a day where I can relax, enjoy and then get right back on track.

Therefore, I'm working on a different calendar for a 30 day keto challenge. That will still leave me with two days between the end of the challenge and Christmas day but I can handle two days without a problem.


I'm going to weigh-in and take my measurements every 10 days like with the other challenge so I'll have three weigh-ins and I'll earn one reward in that time. This gives me a month of being on track and hopefully I can drop a good five or so pounds in that time and it gives me something to look forward too food-wise for Christmas itself!

I also plan to celebrate every little victory whether it be the number on the scale, my measurements, a successful workout, a smaller size, lifting heavier weights or even sticking consistently with the plan so I'll be posting a lot in the next month because I think the little victories will help me stay on track!

Here are my 30-Day Keto Challenge Starting numbers. The weight went up a little but the measurements stayed the same as the last time I did them:

30-Day Keto Challenge - Starting Numbers:

Weight:
182.2 lbs

Body Fat
39.9%

Measurements:              Change from 9/10/2018
Waist: 38 inches                            (0.5 inches)
Hips: 41.5 inches                         (+1.0 inches)
Bust: 41.5 inches                          (+1.0 inches)
Chest: 34.5 inches                         (0.0 inches)
Right arm: 13.5 inches                  (0.3 inches)
Left arm:  13.5 inches                    (0.3 inches)   
Right thigh: 26 inches                   (+1.0 inches)
Left thigh:  25 inches                     (+1.0 inches)
Right calf: 15.5 inches                    (0.0 inches)
Left calf:   15.5 inches                     (0.0 inches)
Jeans Size: size 10                              (1 size)

Tuesday, November 20, 2018

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


It took me several extra days to finally get started on this challenge (and stick to it) but today is officially Day 1 of the 100-Days of Keto Challenge Plan One.

I'm starting at at my highest weight and measurements since August of 2017 and I can't gain back any more weight. I have to end it somewhere and today is it. No matter how had the first two weeks will be and how much it will suck to stay cheat free on Christmas, I'm going to do it because the alternative is way worse.

If I keep going the way I have been I'll gain back everything I've lost over all this time (and probably more) and I refuse to do that! There are no more excuses. This needs to happen now and I will make sure it does!

Following the keto challenge plan,  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.

I will probably weigh myself several times in those 10-days but it won't be official until the 10th day. I just want to keep an eye on how the numbers are doing.

I'm also going to continue to do rewards every 25 days so I should earn four rewards during this time and every 100 days I get a "feast" day. I'm no longer calling those "cheat" days because it's not cheating, it's planned for and part of the my plan! And once that day is done I'll start the next 100-days challenge.

I'm also going to work in one 24-hour (or more) fast every ten day cycle and I plan to keep working out and will be picking up with that again really soon!

I'm really looking forward to finally being back on track and in control of myself and I'm hoping it goes well!

100-Days of Keto Challenge One Starting Numbers:

Weight:
180 lbs

Body Fat
39.9%

Measurements:              Change from 9/10/2018
Waist: 38 inches                            (0.5 inches)
Hips: 41.5 inches                         (+1.0 inches)
Bust: 41.5 inches                          (+1.0 inches)
Chest: 34.5 inches                         (0.0 inches)
Right arm: 13.5 inches                  (0.3 inches)
Left arm:  13.5 inches                    (0.3 inches)     
Right thigh: 26 inches                   (+1.0 inches)
Left thigh:  25 inches                     (+1.0 inches)
Right calf: 15.5 inches                    (0.0 inches)
Left calf:   15.5 inches                     (0.0 inches)
Jeans Size: size 10                              (1 size)

Monday, November 19, 2018

A Goal and a Plan for the Next Six Months


As you guys may have noticed I've had a really hard time staying on track with food and exercise lately and I'm currently at my highest weight and size since August of 2017 and probably in the worst physical shape I've been in since then as well.

None of this is anything new but I also refuse to keep going this way because it's not just my health and weight anymore, it's also what I want to do with my life which is help people get in shape and help them find a way to love fitness. And I can't accomplish that without getting fit myself and getting my head back in the game!

So my current goal and plan is to take the next six months (because six months will pass by whether or not I choose to do anything with them) and to get myself back on track with food, my weight, my health, my fitness, exercise and my personal training business/life/job whatever it is.

This is the plan I currently have and if anyone has any ideas of suggestions feel free to throw them my way:

1) follow the 100-day keto challenge starting tomorrow morning with day one (again).

2) post my daily check-in on Instagram every evening.

3) track, weigh and measuring all my food, even little things that I've been letting slide.

4) NO cheating but every 100-days I can one "free" Feast Day!

5) weigh-in and take measurements every 10 days of the challenge.

6) try one new keto recipe a week.

7) continue to do monthly yoga challenges.

8) work out daily even if it's just a stretch on my rest day.

9) follow my Push/Pull/Legs/Abs A-G plan along with cardio and yoga and continue training with my new trainer.

10) complete my last program through NASM which is the Business Accelerator Program that was included in the NASM package that I bought.

11) work out a small business plan and putting together an outline and plan for how I want to do this personal training thing

12) finalize my "online training" payment amounts so I can finally start getting my website and personal training stuff out there.

13) continue working with the people I am still currently training (or am on hold with).

14) keep all my goal in mind every day so I actually stay on track with everything.

15) blog weekly about keto, NASM stuff, workout stuff and personal training. I think the more that I blog and talk about it the more I will get accomplished.

I think that covers it for now but I seriously need to get it together if I want to make any progress in any of the areas of my life!

Motivational Monday

Tuesday, November 13, 2018

Changing Up the Plan - 100 Days of Keto Challenge by Ketofy.me (Again)


So... I've decided to go back to the 100-Day of Keto Challenge by Ketofy.me rather than sticking to my own plan for several reasons.

1) I like their check off progress calendar better than mine.

2) I liked posting the progress calendar daily on my Instagram and posting how many net carbs I had that day. I think it kept me much more accountable.

3) I liked weighing-in and doing measurements every ten days (although I'll admit that I will be getting on the scale more often just to keep an eye on it)

4) I actually stuck to it for over 40 days which is the best progress I've made in many months!

5) I think I made a mistake by deciding to do keto completely cheat free for good. As soon as I make a decision like that my brain starts freaking out and pushing me toward carbs instead of away from them so the plan right now is to do 100 days fully cheat free, take one day off and then start the next 100-day countdown.

Honestly, I don't know if this will work but knowing that I'm counting down to a day when I can just relax and eat whatever will help me stay on track better as opposed to saying, "I'm doing this indefinitely" and feeling like I have nothing to look forward too (trust me, it makes sense in my head).

I'm officially starting on Thursday but I don't plan on having any cheat days until then so that shouldn't be a problem, and I'll be posting all my official numbers and measurements then!

Monday, November 12, 2018

Monday, November 12th Workout - Pull Day A - Back, Traps, Biceps & Forearms Plus Cardio & Yoga Stretch

I had another great workout today and my back is only slightly achy so I'm good with that. I still kept my weights lower than normal and my cardio at 20 minutes but I should be able to push myself harder by the time I hit my B days. I also upped my yoga pose holds to 15 seconds from 10 seconds and that felt a lot better to me.

Leg Day A tomorrow!

Pull Day A - Back, Traps, Biceps & Forearms Plus Cardio & Yoga 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:
Forearm Plank Set:  3 planks x 30 second hold forearm plank
Bird Dog - 10 reps
10 reps x bodyweight of every exercise of Pull Day A
Walk in Place - 1 Minute

Back, Traps, Biceps & Forearms: 42 Minutes

Alternating Superman - 3 sets x 15 reps: bodyweight

Wide Grip Anchored Band Lat Pulldown w/curl bar - 3 sets x 15 reps: 3 x 40 lb band (doubled over) + 8 lb Curl Bar

Chest Supported Dumbbell (Prone) Bench Row -  3 sets x 15 reps: 3 x 8 lbs

Anchored Band Shrug w/accessory bar -  3 sets x 15 reps: 3 x 20 lb band (doubled over)

Anchored Band Bicep Curl w/accessory bar - 3 sets x 15 reps: 3 x 10-12 lb band (doubled over)

Anchored Band Forward High Bicep Curl w/accessory bar - 3 sets x 15 reps: 3 x 8 lb band (doubled over)

Dumbbell Standing Hammer Bicep Curl -  3 sets x 15 reps: 3 x 5 lbs

Seated Dumbbell Forearm Extension on bench - 3 sets x 15 reps: 3 x 3 lbs

Cardio: 20 Minutes: 
“Leslie Sansone's Just Walk: Walk Off Fat Fast - 20 Minute Easy Burn”: Fitbit info: time: 20 minutes, distance: 1.17 miles

Full Body Yoga Stretch (holding each pose for 15 seconds per side) - 27 Minutes

MyZone Info                                                       Fitbit Info

Motivational Monday

Sunday, November 11, 2018

Sunday, November 11th Workout - Push Day A - Chest, Shoulders & Triceps Plus Cardio & Yoga Stretch

Today I finally started working out at home again and I absolutely loved it!

I decided to start at home but this workout can also be done at the gym so I won't have to switch workouts if I decide to go back and forth.

I did have to scale my weights and bands down by a lot. Some of my weights went from lifting 12-15 lbs down to 3 lbs and 5 lbs and I would normally be upset about that but, that's exactly what my trainer told me to do when I saw him last week, in order to get my body back on track and even after warming up, Push Day A, cardio and my full-body yoga stretch my back doesn't hurt and that's what really counts!

I also absolutely loved doing my yoga stretch/routine. I only held each pose for 10 seconds to start off with but it was still great. I felt like my body was saying, "hey, I remember this and I love it!"

I went through and edited my Push/Pull/Legs/Abs A-G workout last week to make sure it's safe for my back and I stuck with only 20 minute of WATP's for cardio and kept is really low-key.

In a way I feel like I'm back at the start of my fitness journey but in another way, I know what my body is capable of doing and I know I'll get there again with time. I just need to be careful and take my time as I go and I'm more than willing to do that.

I can't wait for Pull Day tomorrow!

Push Day A - Chest, Shoulders & Triceps Plus Cardio & Stretch: 1 hour, 40 Minutes Total Time

Warm-Up: 10 Minutes

Foam Rolling - hold 30 seconds per stretch & side:
Neck
Upper & Lower Back
Chest Opener

Dynamic Warm-Up:
Forearm Plank Set:  3 planks x 30 second hold forearm plank
Knee push-ups - 10 reps
10 reps x bodyweight of every exercise of Push Day A
Walk in Place - 1 Minute

Chest, Shoulders & Triceps: 50 Minutes

Standing Anchored Band Chest Press w/handles - 3 sets x 15 reps: 3 x 20 lb band (horizontal hold)

Dumbbell Fat Bench Chest Fly (vertical hold) -  3 sets x 15 reps: 3 x 5 lbs

Dumbbell Incline Bench Wide-Grip Chest Press - 3 sets x 15 reps: 1 x 8 lbs, 2 x 5 lbs

Seated Bench Dumbbell Overhead Shoulder Press - 3 sets x 15 reps: 1 x 5 lbs, 2 x 3 lbs

Anchored Band Lateral Raises w/small handles -  3 sets x 15 reps: 3 x 3 lb band (doubled over)

Standing Dumbbell Scarecrow - 3 sets x 15 reps: 3 x 3 lbs

Anchored Band Tricep Pushdowns w/tricep rope - 3 sets x 15 reps: 3 x 20 lb band (doubled over)

Dumbbell Crossface Tricep Extensions on Bench -  3 sets x 15 reps: 3 x 3 lbs

Cardio: 20 Minutes: 
“Leslie Sansone's Just Walk: Walk Off Fat Fast - 20 Minute Easy Burn”: Fitbit info: time: 20 minutes, distance: 1.18 miles

Full Body Yoga Stretch (holding each pose for 10 seconds per side) - 20 Minutes

I'm also going to continue to log my workout info using my the MyZone heart rate monitor and my Fitbit. 

As a reminder, 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

Thursday, November 8, 2018

Keto Lifestyle Change - The New Beginning


So, here we are again back to Day 1. If you guys have been reading my blog for a while, it's previous obvious that I usually need a several restarts before that little switch in my brain kicks in and I'm able to stay on plan.

Considering that this is my highest weight in about a year and that I've gained back 20 lbs over the last 6 months, let's say that switch has been officially turned on the "on" position because I refuse to gain back any more weight!

So, I am now ready to give my all to making keto/low carb (up to 50 net grams of carbs depending on the day) my lifestyle. Not a diet or a temporary solution to losing weight but a healthy way of eating that will allow me to control my chronic pain and illnesses without additional medications and continue on my weight loss journey.

Now, granted, I did officially restart on November 1st after my two days of cheating but it wasn't a full restart. I would still take little bites of stuff here and there and those bites led to more bites and then to even more so while they weren't full-out cheat days, they were definitely not on track and I knew that if I kept counting them as official days on plan I'd never stop then sneaking and snacking and it had to to stop!

And then I would have a couple of good days and then another off day but today's weight has really shown me that I HAVE to do this or the weight and the  lack of health will come back and it will comeback fast!

Also, I can honestly say that as of today, I am definitely looking forward to going back to losing weight, being on track and exercising again!

I know that the first 10 days or so will be the hardest and if I can just get through them I'll be okay! I have plenty of healthy food stocked up and lots of recipes I'd like to start trying out and I feel mentally ready to do this.

I also can't wait to start working out again (most likely on Saturday) and I know that will help me stay on track and get back to losing weight and building muscle!

I redid all my measurements and they will be my new starting point. I'll be weighing in every Thursday, taking measurements once a month of the first weigh-in of that particular month as well as doing the body fat % at the same time as the measurements and continuing the 25-day rewards.

I'm also going to keep going with the countdown sheet going in 100-day increments because I like having the ability to check off the day when I'm done and seeing how far I've come as I progress through this journey.


So here are all my starting numbers based on today's weigh-in and measurements:

Keto Lifestyle Change Starting Numbers - 11/08/2018 - Week 0:

Weight:
178 lbs lbs

Body Fat
39.9%

Measurements:              Change from 9/10/2018
Waist: 37.5 inches                         (0.0 inches)
Hips: 41 inches                            (+ 0.5 inches)
Bust: 41 inches                            (+ 0.5 inches)
Chest: 34.5 inches                         (0.0 inches)
Right arm: 13.2 inches                  (0.0 inches)
Left arm:  13.2 inches                    (0.0 inches)       
Right thigh: 25.5 inches                (+ 0.5 inches)
Left thigh:  24.5 inches                 (+ 0.5 inches)
Right calf: 15.5 inches                    (0.0 inches)
Left calf:   15.5 inches                     (0.0 inches)
Jeans Size: size 8                            (no change)