Wednesday, February 20, 2019

Wednesday, February 20th Workout - Leg Day B - Glutes, Quads, Hamstrings and Calves Plus Cardio & Full Body Stretch

Up until I actually started today's workout I was convinced that it would be easier than Leg day A because it didn't have any walking lunges. I was wrong... oh, so wrong and now I just want to go collapse somewhere and not move until tomorrow :/

Abs Day B tomorrow!

Leg Day A - Glutes, Quads, Hamstrings & Calves Plus Plus Cardio & Full Body Stretch: 2 hours, 18 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 B
Walk in Place - 1.5 Minutes

Glutes, Quads, Hamstrings & Calves: 1 Hour, 26 Minutes

Dumbbell Plie 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 12 lbs holding barbell rack for balance with one hand

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

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

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

Anchored Band Pull Through w/large handle - 3 sets x 15 reps: 3 x 40 lb band (doubled)

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

Cardio: 30 Minutes: 
“Leslie Sansone's Just Walk: Walk Off Fat Fast - 30 Minute Big Burn”: Fitbit info: time: 30 minutes, distance: 1.47 miles

Full Body Stretch (holding each stretch for a count of 15 per side) - 12 Minutes

                                                     Fitbit Info

Tuesday, February 19, 2019

Tuesday, February 19th Workout - Pull Day B - Back, Traps, Biceps & Forearms Plus Cardio & Yoga Stretch

After taking a much needed rest day yesterday I had a great workout today! I felt refreshed and ready to tackle it and with today's workout I have completed one full week of exercise!

Leg Day B tomorrow!

Pull Day B - Back, Traps, Biceps & Forearms Plus Cardio & Yoga Stretch: 2 hours, 15 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 B
Walk in Place - 1.5 Minutes

Back, Traps, Biceps & Forearms: 1 Hour, 8 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: 30 Minutes:
“Leslie Sansone's Just Walk: Walk Off Fat Fast - 30 Minute Big Burn”: Fitbit info: time: 30 minutes, distance: 1.48 miles

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

                                                           Fitbit Info

Monday, February 18, 2019

100 Days of Low Carb Challenge - Day One - The Beginning


Today is Day 1 of the 100-Days of Low Carb Challenge and I am ready! I am currently 35 lbs over my lowest weight so far and even though I won't lose those 35 lbs in the next 100-days I should be able to make a big dent in that number!

I'm going to continue with my workouts and the yoga challenges and just working on getting myself to the best health and fitness level possible!

Here are all my starting stats including weight, measurements and body fat % and I'll be weighing in, doing my measurements and taking my body fat% every 10 days like on the keto challenge.

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

100-Days of Low Carb Challenge Starting Numbers:

Weight:
192.6 lbs

Body Fat:
41.6%

Measurements:              Change from 12/26/2018
Waist: 39 inches                        (0.0 inches)
Hips: 43 inches                        (- 1.5 change)
Bust: 43 inches                          (0.0 inches)
Chest: 35 inches                        (-1.0 change)
Right arm: 13 inches                 (- 0.5 inches)
Left arm:  13 inches                   (- 0.5 inches)         
Right thigh: 26.25 inches           (- 0.25 inches)   
Left thigh:  25.25 inches            (- 0.25 inches)   
Right calf: 16.25 inches              (-0.75 inches)
Left calf:   16.25 inches               (-0.75 inches)
Jeans Size: size 12                        (no change)

Motivational Monday

Sunday, February 17, 2019

Sunday, February 17th Workout - Push Day B - Chest, Shoulders & Triceps Plus Cardio & Full Body Stretch

Today was a really tough but great workout and I was able to raise some of the weights I was using on the dumbbell chest press and the overhead tricep extension. Slowing my lifts is adding 10-20 minutes to each workout that I do but I think it's worth the time.

Pull Day B tomorrow!

Push Day B - Chest, Shoulders & Triceps Plus Cardio & Stretch: 2 hours, 19 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: 1 Hour, 22 Minutes

Dumbbell Flat Bench Chest Press (horizontal hold) - 3 sets x 15 reps: 3 x 12 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 15-20 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 15 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: 35 Minutes: 
“Leslie Sansone's Walk At Home Burn Body Fat & Sculpt Your Arms: 2 Miles”: Fitbit info: time: 35 minutes, distance: 1.63 miles

Full Body Stretch (holding each pose for a count of 15 per side) - 12 Minutes

                                                          Fitbit Info

The Past Week of the February Yoga Challenge Photos!

This was a great week for yoga poses. There was one pose, the seated cat cow pose, that I've never done before and the boat pose, which I love, was this week! I'm looking forward to this coming week's poses!

 Day Eleven February Yoga Challenge - Warrior I Pose (Virabhadrasana I).

 Day Twelve February Yoga Challenge - Child’s Pose (Balasana).

 Day Thirteen February Yoga Challenge - Hero Pose (Virasana).

 Day Fourteen February Yoga Challenge - Extended Side Angle Pose (Utthita Parsvakonasana).

 Day Fifteen February Yoga Challenge - Head-to-Knee Forward Bend Pose (Janu Sirsasana).

Day Sixteen February Yoga Challenge - Boat Pose (Navasana). 

Day Seventeen February Yoga Challenge - Seated Cat Cow Pose (Upavistha Bitilasana Marjaryasana).

Starting a 100-Day Low Carb Challenge Tomorrow!

So, after several more "off track" days and the scale going up and up and up I realized I need to do something different than what I have been doing because this is getting closer and closer to binging and I need to stop it while I still can so I decided to go with a challenge because I like those.

I'm going to do a 100-day low carb challenge using this template from theskinnydoll.com because it's something I can edit and I like the way it looks:


I'm not going to to change my macros or any of that. I'll still be doing healthy low carb with most carbs coming from veggies, I'm just cutting off the "off days" at the pass.

My goals are to stay at 1200 calories (slightly more when working out), under 100 NET grams of carbs a day and follow all my other macros and still track sodium very, very carefully. On good days my carbs fall in somewhere in the 60's for net carbs and that seems to keep my sodium in check, at least according to how I feel.

I'm going to weigh-in and take my measurements every ten days like in the keto challenge and I'm going to go back to tank top rewards for every 30 days of staying on track. I also plan to keep working out 5-6 days a week and stay on top of that!

I'm going to start tomorrow morning and do a new weigh-in with new measurements and I know it won't be pretty but I'm hoping that doing a challenge is exactly what I need to keep me on track!

Saturday, February 16, 2019

Saturday, February 16th Workout - Abs Day A - Upper, Lower & Obliques Plus Cardio & Yoga Stretch

Abs Day A is done and went really well with resistance bands added to most exercises 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 can't wait to get it done!

Abs Day A - Upper, Lower & Obliques Plus Cardio & Yoga Stretch: 2 hours, 7 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: 1 Hour

Rocking Forearm  Plank - 3 sets x Failure: 1 x 48 seconds, 1 x 38 seconds, 1 x 30 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

Basic Crunch (arms behind head) - 3 sets x 15 reps: 3 x medium band (20 lbs) on each side

Dead Bug - 3 sets x 15 reps: 3 x medium band (20 lbs) on each side

Windshield Wipers - 3 sets x 15 reps: bodyweight

Cross Body Touches - 3 sets x 15 reps: 3 x medium band (20 lbs) on each side

Supine Side Reaches - 3 sets x 15 reps: X-heavy loop band around thighs (25-30 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: 1.45 miles

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

                                                          Fitbit Info

Friday, February 15, 2019

Friday, February 15th Workout - Leg Day A - Glutes, Quads, Hamstrings and Calves Plus Cardio & Full Body Stretch

Wow. This was probably the toughest leg day I've done in a while due to slowing down the movements. Right now my legs are jello and I'm not sure I'll be able to use the stairs tomorrow but I feel amazing! Also, I did a basic stretch instead of the yoga one because I was exhausted by the time I was done with cardio.

Abs Day A tomorrow!

Leg Day A - Glutes, Quads, Hamstrings & Calves Plus Plus Cardio & Full Body Stretch: 2 hours, 2 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: 1 Hour, 10 Minutes

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

Dumbbell Walking Lunges (dumbbell down at sides) - 3 sets x 10 reps per side: 3 x 12 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/10 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/8 lbs dumbbells

Side Lying Hip Abduction with Loop Band - 3 sets x 15 reps: 3 x X-Heavy Loop band (25-30 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 + 2.5 lb 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: 1.43 miles

Full Body Stretch (holding each stretch for a count of 15 per side) - 12 Minutes

                                                     Fitbit Info

Thursday, February 14, 2019

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

What a great work out! Slowing down my lifts makes such a huge difference that I am definitely keeping that up!

Leg Day A tomorrow!

Pull Day A - Back, Traps, Biceps & Forearms Plus Cardio & Yoga Stretch: 2 hours, 4 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 A
Walk in Place - 1 Minute, 30 seconds

Back, Traps, Biceps & Forearms: 57 Minutes

Superman with stretch band - 3 sets x 15 seconds: 3 x medium band (20 lbs) on each side

Chest Supported Incline Bench Dumbbell Hammer Row - 3 sets x 15 reps: 3 x 12 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 50 lb band (doubled over) + 1 lb accessory bar

Standing Dumbbell Hammer Bicep Curl -  3 sets x 15 reps: 3 x 10 lbs

Anchored Band Bicep Curl w/accessory bar - 3 sets x 15 reps: 3 x 30 lb band (doubled over) + 1 lb accessory bar

Anchored Band Forward High Bicep Curl w/accessory bar - 3 sets x 15 reps: 3 x 15-20 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: 1.48 miles

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

                                                           Fitbit Info

Healthy Low Carb/IIFYM Lifestyle Weigh-In - February 14th - Week Two


Week Two on my plan had both good and bad parts to it. Obviously my weight went up by 0.8 lbs and normally I would be really upset by that but I'm not.

For one thing, I knew I had some off days. Between the fibromyalgia pain, headaches and poor food choices I knew it would be up and thanks to the first two I wasn't able to work out like I wanted too so I take full responsibility for overeating.

But, here is where the positive to this comes in: once I realized that I would have a gain this week my first reaction was to freak out, decide to binge and then start my weekly count all over again which is my typical reaction but I was able to stop myself from reacting and actually think.

1) I did not actually want to binge and I did NOT binge which is huge for me.

2) I talked myself through these thoughts and realized that if I were to start over again every single time I gained back some weight that I would constantly be starting over because weight gain happens even on the best of weeks.

3) I'm not perfect and I never will be! Some weeks I'll do great with food and have a loss but some weeks I'll have off weeks and show a gain and that is how the weight loss journey works! It's taken me  a very, very long time to accept that but I finally can and it feels amazing because now I don't have to freak out and panic every time the scale goes up. I'm not "bad" if the scale goes up and I'm not "good" if it goes down. I'm just me.

Yes, I obviously want to get back to the "on" days but I'm considering this past week to be one full of lessons for me.

And, like I said earlier, I didn't binge. I had more calories and carbs than I had planned for but it wasn't binging, it was just eating and that's another huge step that I've taken.

I was also able to start working out yesterday and I plan to keep it up for as long as I can because it makes me feel amazing and I can't wait to see some muscle definition again! And I'm still doing great with eating vegetables!

So, this past week has had some hiccups but I'm hoping this coming week goes much smoother and I can finally get back into the 180's again!

Wednesday, February 13, 2019

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

I had a really great Push Day A work out today! I stuck with the same weight and bands as I did the last time I did this work out (except the tricep pushdowns because I ended up hurting my wrists last to due a band that was too heavy for me) but my focus for this workout, and the upcoming ones, was to really focus on the speed of my lifts.

I made sure to go much slower on the entire lift but especially on the negative contraction of the exercise and I feel like I got a much, much better workout and I could feel my muscles working harder! This is definitely going to be my focus for a while. It may make the work out longer but it will absolutely be worth it in the end!

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

Push Day A - Chest, Shoulders & Triceps Plus Cardio & 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
Knee push-ups - 10 reps
10 reps x bodyweight of every exercise of Push Day A
Walk in Place - 2 Minutes

Chest, Shoulders & Triceps: 58 Minutes

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

Barbell Flat Bench Wide-Grip Chest Press - 3 sets x 15 reps: 3 x one 5 lb plate on each side + one 2.5 lbs plate on each side + 12.9 lb barbell

Standing Anchored Band Chest Fly w/handles - 3 sets x 15 reps: 3 x 30 lb band

Seated Bench Dumbbell Overhead Shoulder Press - 3 sets x 15 reps: 3 x 10 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 8 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: 1.52 miles

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

                                                            Fitbit Info

Sunday, February 10, 2019

The Past Week of the February Yoga Challenge Photos!

This was a really good week for yoga poses. There was one pose variation that I hadn't tried before (the shoelace pose) and I finally got to do my beloved tree pose! Looking forward to this upcoming week!

Day Four February Yoga Challenge - Shoelace Pose (I couldn't find a Sanskrit name for this pose).

Day Five February Yoga Challenge - (done on day 6 due to an unfortunate 24-hour stomach bug) Low Lunge Pose (Anjaneyasana)

Day Six February Yoga Challenge - Cat Pose (Marjariasana).

Day Seven February Yoga Challenge - Seated Forward Fold/Bend Pose (Paschimottanasana).

Day Eight February Yoga Challenge - Tree Pose (Vriksasana).

Day Nine February Yoga Challenge - Eagle Pose (Garudasana).

Day Ten February Yoga Challenge - Chair Pose (Utkatasana).

Friday, February 8, 2019

Thoughts on Fitness and My Plan


First off, NO, I am not changing my workout plan lol. I just wanted to share some thoughts I've been having about it.

So, basically, every time I go more than 4 days without working out, I feel like restarting at Push Day and lately that has been Push Day A and every time I "restarted" I would honestly feel like I was starting all over and losing something.

But then I really started thinking about it and I realized that, no, I'm not actually losing anything. Even if the A days get repeated for several weeks, I'm still working out and I'm still working hard so it's not like I'm starting over and over again, I'm just playing with my plan.

The way my entire plan is set up, each day is a great workout for its specific purpose (push, pull, legs or abs), each day fits into the plan within the context if it's letter group (A, B, C etc) and each day fits the plan within the context of the entire A-G plan.

So just because the A days get repeated several times does not mean that I'm losing something or messing anything up. I'm still getting a great workout and that's what counts.

I really like thoughts like these because they help keep me track and keep me going.

And, yes, of course I want to complete the entire A-G plan at some point in time but, I have that time and I will just keep working toward it and seeing how far I get. As long as I'm moving my body and challenging it, I'm happy and I'm very hopefully that I'll be back at it this weekend!

Thursday, February 7, 2019

Healthy Low Carb/IIFYM Lifestyle Weigh-In - February 7th - Week One


Week One has been really good in many ways and not so great in others. I stuck to the plan for the entire week focusing on a lot of veggies (3/4 of my plate at dinner was veggies every night) and very little, if any, "crap" food.

I also started working out and was able to get three days done before I got hit with a 24-hour stomach bug  and even though that's done, I still don't feel good enough to start working out again. I'm really hoping I can pick it up again tomorrow.

In general though I really enjoyed my food, especially dinner and I actually looked forward to eating vegetables and protein which is huge for me so I see this as great progress!

I still have 33.2 lbs to lose to get to my lowest weight from last year and, honestly, it makes me really sad that I regained so much weight but it is what it is and all I can do is move forward from here.

This coming week I'm going to keep working on healthy, filling meals and working out again and just try and focus on that and I should be back in the 180's at next week's weigh-in!

I think that covers it for now.

Monday, February 4, 2019

Monday, February 4th Workout - Leg Day A - Glutes, Quads, Hamstrings and Calves Plus Cardio & Full Body Stretch

Wow... leg day was a killer today! I went up on all my weights and bands except for the wall glute bridge and I felt it in every rep!

I also ended up doing a full body stretch instead of my regular yoga stretch because I slammed my pinky between a 15 lb dumbbell and the floor when I was putting the dumbbells away and it really started to hurt by the time it was time for yoga.

Abs Day A tomorrow!

Leg Day A - Glutes, Quads, Hamstrings & Calves Plus Plus Cardio & Full Body Stretch: 1 hour, 54 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: 1 Hour, 2 Minutes

Dumbbell Goblet Squat (dumbbell held at chest level) - 3 sets x 15 reps: 3 x 15 lbs (up from 12 lbs)

Dumbbell Walking Lunges (dumbbell down at sides) - 3 sets x 10 reps per side: 3 x 12 lbs (up from 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/10 lbs dumbbells (up from 8 lbs DBs)

Prone Bench Dumbbell Hamstring Curl - 3 sets with weights held between feet x 15 reps: 3 x 10 lb ankle weights per ankle w/8 lbs dumbbells (up from 5 lbs DBs)

Side Lying Hip Abduction with Loop Band - 3 sets x 15 reps: 3 x X-Heavy Loop band (25-30 lbs) (up from heavy loop band - 15-20 lbs)

Weighted Single Leg Glute Bridge (Leg on Thigh) - 3 sets x 15 reps: 3 x two 10 lb weighted plates (up from 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 + 2.5 lb on each side plus 12.9 lb barbell (up from one 10 lb plate on each side)

Cardio: 30 Minutes: 
“Leslie Sansone's Walk Away the Pounds: 2 Mile Brisk Walk”: Fitbit info: time: 30 minutes, distance: 1.42 miles

Full Body Stretch (holding each stretch for a count of 15 per side) - 12 Minutes

                                                     Fitbit Info

Motivational Monday

Sunday, February 3, 2019

Sunday, February 3rd Workout - Pull Day A - Back, Traps, Biceps & Forearms Plus Cardio & Yoga Stretch

I had another great workout today. I'm pushing myself hard on every exercise and I can definitely feel it! I was able to go up on all my weights and bands except for superman and forearms which were heavy enough that they didn't need to be upped at all.

Leg Day A tomorrow!

Pull Day A - 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 A
Walk in Place - 2 Minutes

Back, Traps, Biceps & Forearms: 54 Minutes

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

Chest Supported Incline Bench Dumbbell Hammer Row - 3 sets x 15 reps: 3 x 12 lbs (up from 10 lbs)

Wide Grip Anchored Band Lat Pulldown w/lat curl bar - 3 sets x 15 reps: 3 x 60 lb band (doubled over) + 7.4 lb lat curl bar (up from 50 lb band)

Anchored Band Shrug w/accessory bar -  3 sets x 15 reps: 3 x 50 lb band (doubled over) + 1 lb accessory bar (up from 40 lb band)

Standing Dumbbell Hammer Bicep Curl -  3 sets x 15 reps: 3 x 10 lbs (up from 8 lbs)

Anchored Band Bicep Curl w/accessory bar - 3 sets x 15 reps: 3 x 30 lb band (doubled over) + 1 lb accessory bar (up from 20 lb band)

Anchored Band Forward High Bicep Curl w/accessory bar - 3 sets x 15 reps: 3 x 15-20 lb band (doubled over) + 1 lb accessory bar (up from 10-12 lb band)

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: 1.45 miles

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

                                                           Fitbit Info

The Past Week of the January Yoga Challenge Photos!

This week I finished the January Yoga Challenge and started the February Yoga Challenge. I'm really looking forward to the February challenge because, even though it's a beginner's challenge, it has some poses that I love and haven't done in a while as well as some variations of familiar poses that I've never tried at all!

Day Twenty-Eight January Yoga Challenge - Seated Head-to-Knee Pose (Janu Sirsasana) taken from both sides.

Day Twenty-Nine January Yoga Challenge - Supported Shoulderstand Pose (Salamba Sarvangasana) using yoga blocks. 

Day Thirty January Yoga Challenge - Plow Pose (Halasana) using yoga blocks.

Day Thirty-One January Yoga Challenge - Corpse Pose (Shavasana).

Day One February Yoga Challenge - Easy Pose (Sukhasana).

Day Two February Yoga Challenge - Mountain Pose (Tadasana).

Day Three February Yoga Challenge - Ragdoll Pose (Utanasana variation).

Saturday, February 2, 2019

Saturday, February 2nd Workout - Push Day A - Chest, Shoulders & Triceps Plus Cardio & Yoga Stretch

I had a fantastic workout today and I'm so glad I'm done being sick and can work out again! I really pushed myself today and went up on all weights and bands except for the Scarecrow exercise which is supposed be light and the lateral band raise which I just couldn't up on yet.

I plan to follow the same workout plan I had last time and, hopefully, be able to complete the full plan this time. 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 can't wait to do Pull Day A tomorrow!

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

Chest, Shoulders & Triceps: 56 Minutes

Dumbbell Incline Bench Chest Press (horizontal hold) - 3 sets x 15 reps: 3 x 10 lbs (up from 8 lbs)

Barbell Flat Bench Wide-Grip Chest Press - 3 sets x 15 reps: 3 x one 5 lb plate on each side + one 2.5 lbs plate on each side + 12.9 lb barbell (up from one 5 lb plate on each side)

Standing Anchored Band Chest Fly w/handles - 3 sets x 15 reps: 3 x 30 lb band (up from 20 lb band)

Seated Bench Dumbbell Overhead Shoulder Press - 3 sets x 15 reps: 3 x 10 lbs (up from 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 8 lbs (up from 5 lbs)

Anchored Band Tricep Pushdowns w/tricep rope - 3 sets x 15 reps: 3 x 30 lb band (doubled over) + tricep rope (1.9 lbs) (up from 20 lb band)

Cardio: 30 Minutes: 
“Leslie Sansone's Just Walk: Walk Off Fat Fast - 30 Minute Big Burn”: Fitbit info: time: 30 minutes, distance: 1.49 miles

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

                                                            Fitbit Info