Thursday, January 31, 2019

Healthy Low Carb/IIFYM Lifestyle Weigh-In - January 31st - Week Zero



Today is the official start of my healthy low carb and IIFYM (it it fits your macros) lifestyle. I'm back in the 190's but I know I won't be in them for too long so I'm not that worried about it.

I won't be tracking how many days I'm cheat day free any more because there are no more cheat days or foods. Food is food and for 80% of my time it will be healthy and on track and 20% will just be enjoying special occasions and small treats. I'm thinking that's a pretty sensible way of dealing with things.

I seem to do really well when food isn't "bad" and "evil" and is just food. It's like my body understands that I can have a small piece of anything whenever I want as long as I make it fit into my day so there's no reason to binge because that food isn't denied to me anymore. I still have a lot of work to do in that department but I think I"m making definite progress!

I will also be tracking exercise days instead of "cheat" days from here on out because I really think that will help me get back on track with my fitness. I'm hoping to be done being sick and be back on track with working out by this weekend because I'm already starting to feel better!

I also plan to keep going with yoga challenges (starting the February one tomorrow) and with step challenges, which will also be back on track when I'm not sick anymore!

So here are my new starting number for this plan and I'll be weighing in on Thursdays, as I used to do, and taking measurements and body fat % once a month!

Healthy Low Carb/IIFYM Lifestyle Starting Numbers:

Weight:
194.2 lbs

Body Fat
41.6%

Measurements:              Change from 12/26/2018
Waist: 39.5 inches                     (+0.5 inches)
Hips: 44 inches                          (-0.5 inches)
Bust: 42.5 inches                       (-0.5 inches)
Chest: 35.5 inches                     (-0.5 inches)
Right arm: 13 inches                  (-0.5 inches)
Left arm:  13 inches                   (-0.5 inches)       
Right thigh: 26 inches                (-0.5 inches)
Left thigh:  25.5 inches                (no change)
Right calf: 16.5 inches                (-0.5 inches)
Left calf:   16.5 inches                 (-0.5 inches)
Jeans Size: size 12                      (no change)

Sunday, January 27, 2019

The Past Week of the January Yoga Challenge Photos!

This was a good yoga challenge week. I mostly had poses that I like and at least one I don't but it was good to work on it and I'm looking forward to the final week of this challenge!

Day Twenty-One January Yoga Challenge - Seated Forward Bend/Fold Pose (Paschimottanasana). 

Day Twenty-Two January Yoga Challenge - Pigeon Pose (Kapotasana).

Day Twenty-Three January Yoga Challenge - Revolved Chair Pose (Parivrtta Utkatasana).

Day Twenty-Four January Yoga Challenge - Upward-Facing Dog Pose (Urdhva Mukha Svanasana). 

Day Twenty-Five January Yoga Challenge - Dolphin Plank/Forearm Plank Pose (Makara Adho Mukha Svanasana).
  
Day Twenty-Six January Yoga Challenge - Bow Pose (Dhanurasana).

Day Twenty-Seven January Yoga Challenge - Extended Triangle Pose (Trikonasana).

A Whole New Plan - Finding What is Best for My Body


Okay, so after five days of hard work and a lot of thought, the keto experiment is officially over. I thought I'd be able to get all the sodium that I needed through extra salt in my day but there's only so much salt I can take in and I can feel my sodium tanking as I write this. I will be calling my doctor first thing in the morning about this but it just goes to show me that keto is truly not for me anymore.

So what is for me? Well, like I said, I've done a lot of thinking and I realized something very important. When I did low carb after my last ER visit, I felt amazing every day up until I added the processed white carbs and sugar back into my diet. The days that I ate healthy: sweet potatoes, squash, rice, seafood, berries, watermelon, etc. I felt incredible. I had  a lot of energy, I was losing weight and, most important, I did NOT have any fibro pain and migraines.

The fibro pain and migraines came back when I decided to have a day "off" which turned into two days off and then, possibly, three days off full of processed crap food and that's when the pain kicked in. So it is not the low carb that causes the pain, it's the processed crap!

Obviously, I still believe it's possible to have a day off as long as it doesn't turn into a semi-binge and as long as it's occasional and not weekly, And, yes, I still believe in the whole "if it fits your macros" but I have to make very careful choices and decisions in what food those macros reside. Sure, a piece of cake on a special occasion sounds great but a piece of cake, followed by half a loaf of bread, followed by chocolate, followed by pizza, followed by more bread is a very, very bad idea!

So what is the plan now?

Well, I'm going to back to the plan I chose after my last ER sodium trip: I'm going with a healthy, low carb and IIFYM (if if fits your macros) lifestyle. I plan to keep carbs at 150 grams and under and stick with my 1200 calories with most of my carbs coming from veggies and fruit and for the most part I want to avoid the simple carbs like: donuts, pasta, most bread, boxed stuff... you know what it is.

At the same time I want to go back to stopping with cheat foods/feast foods or whatever they are. I did great when I was following the healthy carb plan and it's only when I took a day off that things got out of control. I'm also going to continue with adding more sodium to my daily diet and tracking it in MyFitnessPal.

I don't intent to change my mind on this for a while because, most of all, I wanted to give keto another try while making sure my sodium was on track and if that became a problem, then I would stop and, obviously, it's becoming a problem.

I know it's time to admit that my keto journey is over for good now and it's time to move on to something that is much healthier for my body and that's just how it is. And I have learn to re-eat like a non-keto person which may take me a while but I want to do whatever will make me healthy and strong.

Keto has honestly been amazing for me but everything is pointing to the fact that it's time to move on so that's the choice I am making. And for all my keto friends and followers, once again, I'm not abandoning you and I want to continue to watch your journeys unfold. I'm just changing the path of mine but I still hope to see you all along the way!

We've got this!

Wednesday, January 23, 2019

100 Days of Keto Challenge - Day One - The Beginning


Today is Day 1 of the 100-Days of Keto Challenge. I'm back to having regained 38 pounds and numerous inches, none of my clothes fit right and I have a long way to go to get back to where I was but at least I know what I need to do and what type of foods I need to stick to to be healthy and out of pain.

I'll be picking up with my workouts again tomorrow (unless something goes wrong) and I'm going going to continue with my daily yoga poses for the January Yoga Challenge.

Here are all my starting stats including weight, measurements and body fat % and 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.

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:
195.6 lbs

Body Fat
41.8%

Measurements:              Change from 12/26/2018
Waist: 39 inches                     (+ 1.5 inches)
Hips: 43 inches                       (-1.5 inches)
Bust: 41.5 inches                     (-1.5 inches)
Chest: 35 inches                       (-1.0 change)
Right arm:13 inches                 (- 0.5 inches)
Left arm: 13 inches                   (- 0.5 inches)         
Right thigh: 26.5 inches            (+ 0.0 inches)
Left thigh: 25.5 inches               (+ 0.0 inches)
Right calf: 16.5 inches                (- 0.5 inches)
Left calf: 16.5 inches                   (- 0.5 inches)
Jeans Size: size 12                         (no change)

And here is the challenge PDF and print out that I will be using from https://ketofy.me/

Tuesday, January 22, 2019

Returning to Keto - This is What's Best for Me, I Just Have to Make it Work...


I have been off keto for a week and a half now. For a few days I felt really good and in control and then the pain came back with a vengeance: migraines, fibro pain in my joints, my muscles, my skin... just pain and exhaustion everywhere.

I know some of this is from my med change but I also know that the majority of it is from leaving keto so I'm doing what is best for my body and going back to where I am pain free (most of the time).

I am doing a few things differently this time though. The biggest one is that I'm tracking my sodium and making sure it's in a safe place for my body. It's being tracked daily and I'm keeping a careful eye on exactly how much I'm taking in which is something I didn't do in the past.

I'm also focusing a lot more on whole foods and vegetables which is what I was doing when I did low carb. I may not be able to have as much sweet potato but there's still plenty of veggies and berries/fruits that I can have so that's what I'll be doing.

And I'm going to keep a serious eye on protein because I need to if I want to keep working out two hours a day and stay healthy.

I'm going to start the 100-day keto challenge on Thursday and go from there and I can't wait until this fibro pain and migraine settles down again!

Sunday, January 20, 2019

Stepping Away From Dealing With Food for a Bit...


I've decided to take a step back and stop dealing with food for the next few days. I am very happy with low carb/IIFYM but I have good days and I have bad days and all the numbers: calories, carbs, protein, fat, fiber, sodium... etc are driving me a little batty.

I want to take a few days and just kind of exist. Eat when I'm hungry (not binge), stop when I'm full and not stuff myself. I'm not sure why I'm feeling this way but, I just know that I am.

I'm going to continue working out like planned and I don't plan to eat tons of "cheat foods" because those don't exist anymore. Food is just food. And if the scale goes up then so be it.

I plan to restart tracking on Thursday morning since that's my official weigh-in day anyway but until then I'll have three days where I can hopefully just not worry about food, macros, calories, etc for a while and I'm sure that by the end of the three days I'll be more than happy to go back to weighing, measuring and planning.

Until then, I'm just going to step back and let it go!

Sunday, January 20th Workout - Pull Day B - Back, Traps, Biceps & Forearms Plus Cardio & Yoga Stretch

I had another great workout today. I was able to go up on almost all my weights and bands from my last Pull Day B and I feel really good. Leg Day B tomorrow!

Pull Day B - Back, Traps, Biceps & Forearms Plus Cardio & Yoga Stretch: 2 hours, 1 Minute Total Time

Warm-Up: 10 Minutes
Walk in Place - 1 Minute
Forearm Plank:  3 planks x 30 second hold
Walk in Place - 1 Minute
Bird Dog - 10 reps
10 reps x bodyweight of every exercise of Pull Day B
Walk in Place - 2 Minutes

Back, Traps, Biceps & Forearms: 48 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

Seated Anchored Band Row w/double-d handle on bench - 3 sets x 15 reps: 3 x 50 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 20 lbs

Standing Dumbbell Alternating Hammer Curls - 3 sets x 15 reps: 3 x 12 lbs

Seated Bench 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

Cardio: 35 Minutes: 
“Leslie Sansone's Walk At Home Burn Body Fat & Sculpt Your Arms: 2 Miles”: Fitbit info: time: 35 minutes, distance: 1.57 miles

                                                            Fitbit Info

The Past Week of the January Yoga Challenge Photos!

This was a good yoga challenge week. I had to modify some poses but it was good to practice the ones I don't do often and don't really enjoy. I'm looking forward to this coming week!

Day Fourteen January Yoga Challenge - Upward Plank Pose (Purvottanasana). 

Day Fifteen January Yoga Challenge - Lord of the Dance Pose (Natarajasana).

Day Sixteen January Yoga Challenge - Child’s Pose (Balasana).

Day Seventeen January Yoga Challenge - Camel Pose (Ustrasana) modified because I can’t do the full one yet.

Day Eighteen January Yoga Challenge - Cow Face Pose (Gomukhasana).

Day Nineteen January Yoga Challenge - Fish Pose (Matsyasana) modified using yoga blocks between shoulder blades.

Day Twenty January Yoga Challenge - Goddess Pose (Utkata Konasana).

Saturday, January 19, 2019

Saturday, January 19th Workout - Push Day B - Chest, Shoulders & Triceps Plus Cardio & Yoga Stretch

After two days off (I would have preferred one but scheduling conflicts got in the way) I was very happy to be back to working out today and I was able to go up on all my weights/bands from the last time I did Push Day B!

And with today's workout I worked out 5 out of 7 days this week which is great. My goal is to hit 5-6 days a week so I'm right on track with that and looking forward to Pull Day B tomorrow!

Push Day B - Chest, Shoulders & Triceps Plus Cardio & Stretch: 2 hours, 3 Minutes Total Time

Warm-Up: 10 Minutes
Walk in Place - 1 Minute
Forearm Plank:  3 planks x 30 second hold
Walk in Place - 1 Minute
Knee push-ups - 10 reps
10 reps x bodyweight of every exercise of Push Day B
Walk in Place - 2 Minutes

Chest, Shoulders & Triceps: 55 Minutes

Dumbbell Flat Bench Chest Press (horizontal hold) - 3 sets x 15 reps: 3 x 10 lbs

Barbell Incline Bench Chest Press (wide-grip) - 3 sets x 15 reps: 3 x one 5 lb plate & one 2.5 lb plate on each side plus 12.9 lb barbell

Seated Dumbbell Arnold Press on bench - 3 sets x 15 reps: 3 x 10 lbs

Anchored Band Shoulder Front Raise w/accessory bar - 3 sets x 15 reps: 3 x 10-12 lb band (doubled) + 1 lb accessory bar

Anchored Band Internal Shoulder Rotation w/small handle - 3 sets x 15 reps: 3 x 15-20 lb band (doubled)

Seated Overhead Dumbbell Tricep Extension on Bench - 3 sets x 15 reps: 3 x 12 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 8 lb band (doubled)

Cardio: 30 Minutes:
“Leslie Sansone's Just Walk: Walk Off Fat Fast - 30 Minute Big Burn”: Fitbit info: time: 30 minutes, distance: 1.43 miles

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

                                                          Fitbit Info

Wednesday, January 16, 2019

Wednesday, January 16th 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!

Tomorrow I have Push Day B and then Friday is probably a rest day because I have a really busy day between work and appointments.

Abs Day A - Upper, Lower & Obliques Plus Cardio & Yoga Stretch: 1 hour, 58 Minutes Total Time

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

Upper, Lower & Obliques: 50 Minutes

Rocking Forearm  Plank - 3 sets x Failure: 1 x 40 seconds, 1 x 35 seconds, 1 x 31 seconds: bodyweight

Up-Down Plank (full plank to forearm plank back and forth to failure) - 3 sets x Failure: 1 x 8 reps up and down, 1 x 6 reps up and down, 1 x 4 reps up and down: bodyweight

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: bodyweight

Cross Body Touches - 3 sets x 15 reps: light band (15 lbs)

Dead Bug - 3 sets x 15 reps: bodyweight

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

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

Cardio: 30 Minutes: 
“Leslie Sansone's Just Walk: Walk Off Fat Fast - 30 Minute Big Burn”: Fitbit info: time: 30 minutes, distance: 1.46 miles

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

                                                          Fitbit Info

Tuesday, January 15, 2019

Tuesday, January 15th Workout - Leg Day A - Glutes, Quads, Hamstrings and Calves Plus Cardio & Yoga Stretch

Wow... leg day was a killer today and left my legs and butt feeling like jello and I love it lol! Abs Day A tomorrow!

Leg Day A - Glutes, Quads, Hamstrings & Calves Plus Plus Cardio & Yoga Stretch: 2 hours, 5 Minutes Total Time

Warm-Up: 10 Minutes
Walk in Place - 1 Minute
Forearm Plank:  3 planks x 30 second hold
Walk in Place - 1 Minute
Glute Bridge - 10 reps
10 reps x bodyweight of every exercise of Leg Day A
Walk in Place - 2 Minutes

Glutes, Quads, Hamstrings & Calves: 58 Minutes

Dumbbell Goblet Squat (dumbbell held at chest level) - 3 sets x 15 reps: 3 x 12 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 Heavy Loop band (15-20 lbs)

Weighted Single Leg Glute Bridge (Leg on Thigh) - 3 sets x 15 reps: 3 x 10 lb + 5 lb weighted plate

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

Seated Bench Barbell Calf Raises (barbell across thighs) - 3 sets x 15 reps: 3 x one 10 lb plate on each side plus 12.9 lb barbell

Cardio: 30 Minutes: 
“Leslie Sansone's Walk Away the Pounds: 2 Mile Brisk Walk”: Fitbit info: time: 30 minutes, distance: 1.46 miles

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

                                                     Fitbit Info

Monday, January 14, 2019

Monday, January 14th Workout - Pull Day A - Back, Traps, Biceps & Forearms Plus Cardio & Yoga Stretch

I had another great workout today. I really feel that my new exercise order and arrangement helps me have a much better and more efficient workout!

Leg Day A tomorrow!

Pull Day A - Back, Traps, Biceps & Forearms Plus Cardio & Yoga Stretch: 1 hour, 53 Minutes Total Time

Warm-Up: 10 Minutes
Walk in Place - 1 Minute
Forearm Plank:  3 planks x 30 second hold
Walk in Place - 1 Minute
Bird Dog - 10 reps
10 reps x bodyweight of every exercise of Pull Day A
Walk in Place - 2 Minutes

Back, Traps, Biceps & Forearms: 45 Minutes

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

Chest Supported Incline Bench Dumbbell Hammer Row - 3 sets x 15 reps: 3 x 10 lbs

Wide Grip Anchored Band Lat Pulldown w/lat curl bar - 3 sets x 15 reps: 3 x 50 lb band (doubled over) + 7.4 lb lat curl bar

Anchored Band Shrug w/accessory bar -  3 sets x 15 reps: 3 x 40 lb band (doubled over) + 1 lb accessory bar

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

Anchored Band Bicep Curl w/accessory bar - 3 sets x 15 reps: 3 x 20 lb band (doubled over) + 1 lb accessory bar

Anchored Band Forward High Bicep Curl w/accessory bar - 3 sets x 15 reps: 3 x 10-12 lb band (doubled over) + 1 lb accessory bar

Seated Barbell Forearm Extension on bench - 3 sets x 15 reps: 3 x 12.9 lb barbell

Cardio: 30 Minutes: 
“Leslie Sansone's Just Walk: Walk Off Fat Fast - 30 Minute Big Burn”: Fitbit info: time: 30 minutes, distance: 1.58 miles

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

                                                           Fitbit Info

Motivational Monday

Sunday, January 13, 2019

The Past Week of the January Yoga Challenge Photos!

This was a tough week for health issues for me but I was still able to continue the yoga challenge which made me really happy. I also moved the yoga poses back their old photo area because I got tired of moving the couch back and forth to do the poses. Seated and standing poses can still be done in the new area but poses that require enough horizontal room for my whole body had to be moved. I can't wait to tackle Week 3!

Day Seven January Yoga Challenge - Cobra Pose (Bhujangasana).

Day Eight January Yoga Challenge - Standing Backbend Pose (Anuvittasana).

Day Nine January Yoga Challenge - Revolved Head to Knee Pose (Parivrtta Janu Sirsasana). 

Day Ten January Yoga Challenge - Warrior II Pose (Virabhadrasana II).

Day Eleven January Yoga Challenge - Reverse Warrior Pose (Viparita Virabhadrasana).

Day Twelve January Yoga Challenge - Bridge Pose (Setu Bandha Sarvangasana).

Day Thirteen January Yoga Challenge - Dolphin Pose (Ardha Pincha Mayurasana).

Sunday, January 13th Workout - Push Day A - Chest, Shoulders & Triceps Plus Cardio & Yoga Stretch

It's been a while but I'm so excited to be working out again! I'm following my Push/Pull/Legs/Abs A-G workout plan with cardio and my long yoga routine thrown in as my stretch.

My workout has been rearranged into an order that makes more sense (based on what I learned from my trainer), the foam rolling has been removed from the warm-up, and some exercises have been switched out for others (an anchored band chest fly instead of a flat bench dumbbell chest fly for example). Also, adding the new barbell/squat rack was a great idea, this is the first time I felt comfortable and safe using my barbell so it was definitely worth getting!

I'm also planning on doing a Walk Away the Pounds DVD for my cardio (I have quite a few to choose from) and I've posted my yoga routine on here before (with the fish pose added to it).

I plan to workout out daily, if possible, taking rest days as needed plus some days there just won't be time to fit in a workout but hopefully those will be few and far between.

I'm also just relying on my Fitbit now for tracking information because the MyZone keeps having issues logging my workout correctly.

I can't wait to do Pull Day A tomorrow!

Push Day A - Chest, Shoulders & Triceps Plus Cardio & Stretch: 1 hour, 57 Minutes Total Time

Warm-Up: 10 Minutes
Walk in Place - 1 Minute
Forearm Plank:  3 planks x 30 second hold
Walk in Place - 1 Minute
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

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

Barbell Flat Bench Wide-Grip Chest Press - 3 sets x 15 reps: 3 x one 5 lb plate on each side plus 12.9 lb barbell

Standing Anchored Band Chest Fly w/handles - 3 sets x 15 reps: 3 x 20 lb band

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

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

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

Dumbbell Skullcrushers on Bench -  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) + tricep rope (1.9 lbs)

Cardio: 30 Minutes: 
“Leslie Sansone's Just Walk: Walk Off Fat Fast - 30 Minute Big Burn”: Fitbit info: time: 30 minutes, distance: 1.58 miles

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

                                                            Fitbit Info

Friday, January 11, 2019

Starting a 30-Day Step Challenge!

My Facebook group and I have decided to do the 30-Day Step Challenge that we've done several times in the past starting tomorrow, January 12th!


We're going to start with the beginner's level since a lot of us aren't in the best shape right now (myself included).

We also haven't done any step challenges in quiet a while so I think this will be a perfect addition to my yoga challenges to really get my body moving and back on track with fitness!

This is what the Beginners 30-Day challenge looks like:


Let's get our bodies moving!

Thursday, January 10, 2019

A Huge Change and a Whole New Plan - Keto, Health, Hospital Trips and Hyponatremia - Very, Very Long


This has been quite a week that ended up leading to some really big changes in how I handle my health and my food.

It actually started last week when I began to feel lightheaded now and again when I stood up. Now, to set the stage, I have chronic hyponatremia, which is low sodium, due to one of the psych medications that I'm on. The plan is to get me off of this medication eventually but it hasn't happened yet and I've been dealing with this for about 4-5 years now.

My symptoms always, always start with feeling lightheaded while standing, feeling like I'm going to pass out and needing to either sit or lay down immediately. My liquid intake is limited due to this issue and that's also why I add electrolytes to my daily water.

So, seeing that I've been dealing with it for 4-5 years now and know my symptoms you'd think that when I started feeling this way last week that I would put two and two together, right? Well, that would have been nice but that's not what happened. What happened was I kept waving it off while reasoning that "...it couldn't be my sodium again because I'm doing everything right!!!" Yeah, I actually said that to a few people.

Anyway, all was well and good with my symptoms getting worse and me ignoring them because... well, because I was doing everything right damn it, until Tuesday morning where I went to wake up Gabriel and almost fell due to the lightheadedness. I had to lay back down immediately and it was to the point where I couldn't get him to school because there was no way in hell I was going to try to drive when I couldn't even stand up (yes, I know I should have gone to the ER at that moment but... I don't know why I didn't).

Eventually I crawled my way out of bed and called my doctor and was told to go to the ER so I went being really worried that I was overreacting and that I would be wasting their time. Nope... I was right, my sodium was tanking!

A healthy sodium level is 135-145. The time I was in the ER for this for the first time my numbers were 126 and I was falling and had an altered mental state at that time and the last time I was in there for this I was at 131. This time I was at 129 and was down to 126 by the time they finished giving me the saline solution.

I actually came very close to being admitted on Tuesday night. The only reason they let me go home was because my blood pressure was behaving itself. Anyway, I had to come back Wednesday and have labs redone (between Tuesday and Wednesday I had IV's in both arms and blood drawn from both arms) and luckily by Wednesday afternoon I was at 130 so they let me go home because 130 is pretty good for my body. It's not at the healthy level but I have chronic low sodium so for my body it was acceptable.

But, here is were things take a turn for the huge change that I am making... the ER was really busy on Wednesday and since I was just waiting to get my blood checked (the first vial wouldn't work right so I was there twice as long), I started doing some research and I discovered something that I should have known about keto since I've been doing it for three and a half years now is that keto causes hyponatremia. So I was adding additional loss of sodium to my already chronic condition and, frankly, that was an asinine idea.

So I did more research looking up sodium supplements, how keto affects sodium, how to up sodium and more and the more I thought the more I realized that I haven't really felt "great" on keto this time around for more than one or two days. I also realized that all four times in the last 3-4 years that I have been in the ER for low sodium was when I was on strict keto and that I have had no energy and haven't felt good enough to work out since I restarted keto 16 days ago. Yes, I've had some good days but they were few and far between.

So I did some reading and chatted with some keto people online and began to understand that even though keto has been amazing to me for the most part, I'm not healthy right now and in the last 16 days all it has done is make me sicker.

So after all that, this is what it come to: I am ending my keto journey here.

Yes, keto has been amazing to me: I've lost a huge amount of weight (before it started coming back), I've calmed down my fibro pain and my migraines, I had way more energy (except for this time around) and it controls my binging but I'm NOT getting healthier from it anymore and that sucks.

Of course I want to, and need to, lose more weight but I don't want to sacrifice my heath in order to get there faster and right now, that's what I'm doing so here is the new plan/journey:

On Saturday I'm going to start a healthy low carb and IIFYM (if if fits your macros) lifestyle. I'm still working out my new macro amounts which is why I'm starting Saturday but I plan to keep carbs at 150 grams and under and stick with my 1200 calories. Also, this is going to be a much healthier lifestyle. Most of my carbs will be coming from veggies and fruit and for the most part I want to avoid the simple carbs like processed crap food: donuts, pasta, most bread, boxed stuff... you know what it is.

At the same time I want to stop with cheat foods/feast foods or whatever they are. I want to learn to eat like a normal person and be able to eat a slice of cake on my birthday instead of the entire cake. That will take a lot of work so I don't have plans to tackle that portion of it right now but I want food to be food and not a reward or something and I want to not have whole "cheat" days when I binge just because I can.

I'm also adding a sodium supplement to my supplement list as well as taking in more salt daily. In fact, since my sugar's in a decent place I'm going to put sodium in it's place on my MyFitnessPal food tracker and keep an eye on it every day.

I will definitely miss keto. It has taught me a lot and I've done it for so long now that I'm not sure how to not do it and not just go crazy with carbs but I'll figure it out.

And, yeah, I'm fully expecting several pounds to come back this week between the saline they gave me in the ER and stopping keto (I'll do my first weigh-in on Saturday) and I'm expecting that my weight loss will be a lot slower off of keto but at this point in time I'm willing to lose slower if that means I'll feel better and will be able to function and work out again.

I don't just want weight loss, I want health and I don't think that's too much to ask for.

So for all my keto friends and followers, if you've gotten this far, I'm not abandoning you and I want to continue to watch your journeys unfold. I'm just changing the path of mine but I still hope to see you all along the way!

We've got this!

Sunday, January 6, 2019

The Past Week of the January Yoga Challenge Photos!

This has been a great week for the start of the January Yoga Challenge. I enjoyed every pose that I did and was really happy to be back to my monthly challenges after a week or two off for injuries. I'm really looking forward to more of this challenge in the weeks to come!

Day One January Yoga Challenge - Lotus Pose (Padmasana). Modified to a Half Lotus Pose (Ardha Padmasana).

Day Two January Yoga Challenge - Cat Pose (Marjaryasana) and Cow Pose (Bitilasana). 

Day Three January Yoga Challenge - Standing Forward Bend/Fold Pose (Uttanasana).

Day Four January Yoga Challenge - Standing Half Forward Bend/Fold Pose (Ardha Uttanasana). 

Day Five January Yoga Challenge - Downward-Facing Dog Pose (Adho Mukha Svanasana). 

Day Six January Yoga Challenge - High Plank Pose (Phalakasana).

Saturday, January 5, 2019

One Year of Yoga Challenges Completed!!

First Pose of 2018                               Last Pose of 2018
 

I realized yesterday that I completed a yoga challenge (with time off for injuries) every month of 2018!

I learned a lot in that time about yoga and about myself:
  • I learned I could push myself out of my comfort zones and attempt poses that made me either physically or emotionally uncomfortable (I'm looking at you Lion Pose!!).
  • I learned that I could follow through with a weekly, monthly and now a yearly plan!
  • I learned that I truly love yoga!
  • I learned which poses were my favorites and which I hated (crow and fish fall into this area) and discovered that if I added the "hated"poses to my daily routine that I would stop hating them and actually improve on them.
  • I learned that my body was capable of a lot more than I was giving it credit for.
  • I learned that you don't have to be in amazing shape, at a perfect weight or super flexible to do yoga and enjoy it.
  • I learned that there are a lot of challenges out there and all are worth trying out.
  • I learned that there were poses I could do even on high pain days.
  • I learned to listen more to my body and take days off when I needed to.
  • I learned that I want to keep doing yoga and get more serious about it.
  • I learned how to put together my own challenge and run it on my Facebook group (with some help).
  • I learned that there are many yoga lovers out and connected with quite a few of them online.
  • I learned that yoga can be relaxing or challenging depending on what you were doing.
  • I learned how to put together a long daily routine and added to it frequently throughout the year as I came upon more poses I wanted to practice.
  • I learned how to utilize blocks and straps and have added a wheel as well (still learning to use that one).
  • I learned that I love doing yoga outside.
  • I learned that Gabriel has now taken well over a thousand photos of me doing yoga to post online (we just figured this out lol).
  • And finally I learned that I have so much more to learn and experience with yoga than one year can accomplish and one pose a day is just the tip of the iceberg.
I plan to continue the monthly challenges for this coming year as well as work on my daily routine and, hopefully, add in some yoga classes somewhere in there. 

This year I really want to focus on doing the poses correctly by looking them up first and watching videos/reading instructions and just dive deeper into the yoga world.

Bring on 2019! Namaste!