Thursday, February 28, 2019

Thursday, February 28th Workout - Pull Day D - Back, Traps, Biceps & Forearms Plus Cardio & Full Body Stretch

Great workout today! I feel like I really pushed myself and it's so great to see and feel myself getting stronger!

Leg Day D tomorrow!

Pull Day D - Back, Traps, Biceps & Forearms Plus Cardio & Full Body Stretch: 2 hours, 17 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 D
Walk in Place - 1 Minute

Back, Traps, Biceps & Forearms: 1 Hour, 20 Minutes

Inverted Row Using Adjustable Pull Up Bar - 3 sets x 15 reps: bodyweight

Dumbbell Seated Bench Bent Over Raise - 3 sets x 15 reps: 3 x 5 lbs

Anchored Band Straight-Arm Pulldown w/accessory bar - 3 sets x 15 reps: 3 x 30 lb band (doubled) + 1 lb accessory bar

1-Arm Anchored Band Seated Row w/small handle - 3 sets x 15 reps: 3 x 30 lb band (doubled)

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

Standing Dumbbell Alternating Bicep Curl - 3 sets x 15 reps: 3 x 12 lbs

Dumbbell Concentration Curl - 3 sets x 15 reps: 3 x 12 lbs

Standing Behind the Back Dumbbell Forearm Curl - 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: 1.66 miles

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

                                                          Fitbit Info

Wednesday, February 27, 2019

Wednesday, February 27th Workout - Push Day D - Chest, Shoulders & Triceps Plus Cardio & Full Body Stretch

Today started week 3 working out and I was able to raise my flat bench press to a 10 pound plate on each side of the barbell! I'm really looking forward to sticking with this plan and seeing where it takes me.

Pull Day D tomorrow!

Push Day D - 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 D
Walk in Place - 2 Minutes

Chest, Shoulders & Triceps: I Hour, 12 Minutes

Standing Elbow Curl - 3 sets x 15 reps: 3 x Bodyweight

Barbell Flat Bench Chest Press - 3 sets x 15 reps: 3 x one 10 lb plate on each side + 12.9 lb barbell

1-Arm Standing Anchored Band Chest Press w/handle - 3 sets x 15 reps: 3 x 20 lb band (doubled)

Seated Bench Overhead Dumbbell Hammer Shoulder Press - 3 sets x 15 reps: 3 x 12 lbs

Single Weight Front Raise - 3 sets x 15 reps: 3 x 10 lb plate

Dumbbell Shoulder V-Raise -  3 sets x 15 reps: 3 x 8 lbs

Dumbbell Tricep Kickbacks w/Palms Up - 3 sets x 15 reps: 3 x 8 lbs

Anchored Band Overhead Tricep Extension - 3 sets x 15 reps: 3 x 30 lb band - holding band

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 26, 2019

Tuesday, February 26th Workout - Abs Day C - Upper, Lower & Obliques Plus Cardio & Full Body Stretch

After a well deserved rest day yesterday, today I finished my "C" days as well as completing two weeks of exercise. I actually can't remember the last time I've stuck to it for this long without big breaks in between and I feel great. I am definitely committed to this now!!

Also, decline crunches are no joke!! Holy crap my abs!

Push Day D tomorrow!

Abs Day C - Upper, Lower & Obliques Plus Cardio & Full Body 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 C
Walk in Place - 1 Minutes

Upper, Lower & Obliques: 1 Hour, 6 Minutes

Plank with Shoulder Taps - 3 sets x Failure: 1 x 40 sec (15 taps on each shoulder), 1 x 34 sec (12 taps on each shoulder), 1 x 30 sec (10 taps on each shoulder)

Stir the Pot (modified to knee planks) - 3 sets x 15 rotations in each direction: bodyweight

Decline Bench Crunch  - 3 sets x 15 reps: bodyweight

Pilates Single Leg Circles with Stretch Band - 3 sets x 15 reps: 3 x medium band (20 lbs)

Oblique Double Side Crunch - 3 sets x 15 reps: bodyweight

Seated Knee In and Outs on Flat Bench - 3 sets x 15 reps: bodyweight

Crunch with Feet on Bench - 3 sets x 15 reps: bodyweight

Oblique Crunch with Feet on Bench - 3 sets x 15 reps: bodyweight

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

                                                     Fitbit Info

Monday, February 25, 2019

To Weigh or Not to Weigh... That is the Question


So I've been having a really good week. I'm almost at the end of two weeks of working out, I can feel my muscles getting firmer, like, if I run my hands down my arms or butt I can feel the changes and I've felt really good about myself! And then this morning I stepped on the scale and it all went to hell.

And why? It wasn't that I didn't lose weight because I did but it was all because I wasn't back in the 180's yet and it ruined my entire day. Or, let me rephrase, I let it ruin my entire day because it was 0.6 oz away from where I wanted it to be.

So I yelled and vented and spent the whole day kicking myself for not losing more and whining about missing keto and just sitting in my chair feeling sorry for myself (it didn't help that today was my rest day) and then Charles came home and ended up suggesting that I only get on the scale once a month to weigh myself and I realized, yes, that could be a great solution!

I can still keep an eye on my weight that way but I don't have to worry about the weekly ups and downs that come with weekly (and, let's be honest, usually every few days) worth of weigh-ins. Once a month can free me to only feel bad that once a month lol so that is what I'm trying. I think I'll take measurements every two weeks and get on the scale on the first of every month.

I also decided to change my food slightly. I'm going to do my best to get my protein from chicken, fish, shrimp and beef because I really think that the protein shakes with the Isopure powder are causing some serious bloating. Every time I drink one, I feel off for hours afterwards and I need to switch to real food. I talk about this a lot but I'm actually going to do it this time. I even went to the store and bought enough high protein foods to get me through this coming week. I'm doing great with veggies (shockingly enough) but I want real food for the protein and with working out 2.5 hours a day I need more protein!!

So, that's the current plan and I will weigh in on Friday, March 1st!

Motivational Monday

Sunday, February 24, 2019

Sunday, February 24th Workout - Leg Day C - Glutes, Quads, Hamstrings and Calves Plus Cardio & Full Body Stretch

Great leg day today. It took a long time and was tough but I liked it! Tomorrow I'm looking at an active rest day because I really want to do my yoga stretch/routine but I need a rest day!

Leg Day C - Glutes, Quads, Hamstrings & Calves Plus Plus Cardio & Full Body Stretch: 2 hours, 24 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 C
Walk in Place - 2 Minutes

Glutes, Quads, Hamstrings & Calves: 1 Hour, 32 Minutes

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

1-Leg Squat - 3 sets x 15 reps: 3 x bodyweight holding barbell rack for balance

Alternating Side Lunges - 3 sets x 15 reps: 3 x bodyweight holding barbell rack for balance

1-Leg Seated Bench Weighted Quad Extensions - 3 x 15 reps: 3 x 20 lb ankle weights per ankle

1-Leg Prone Bench Dumbbell Hamstring Curl - 3 x 15 reps: 3 x 20 lb ankle weights per ankle

Weighted Inner Thigh Lift - 3 sets x 15 reps: 3 x heavy stretch band (25 lbs)

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

Plie Calf Raises - 3 sets x 15 reps x bodyweight

Cardio: 30 Minutes: 
“Leslie Sansone's Walk Away the Pounds: 2 Mile Brisk Walk”: Fitbit info: time: 30 minutes, distance: 1.37 miles

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

                                                     Fitbit Info

The Past Week of the February Yoga Challenge Photos!

This was a basic week for yoga poses. There were no new poses but it was good to practice the ones I've done before and now we're headed into the last week of the February yoga challenge!

Day Eighteen February Yoga Challenge - Standing Forward Bend/Fold Pose (Uttanasa).

Day Nineteen February Yoga Challenge - Plank Pose (Phalakasana).

Day Twenty February Yoga Challenge - Revolved Head-to-Knee Pose (Parivrtta Janu Sirsasana).

Day Twenty-One February Yoga Challenge - Half Lord of the Fishes Pose (Ardha Matsyendrasana).

Day Twenty-Two February Yoga Challenge - Reverse Warrior Pose (Viparita Virabhdrasana).

Day Twenty-Three February Yoga Challenge - Reverse Table Top Pose (Ardha Purvottanasana).

Day Twenty-Four February Yoga Challenge - Cobra Pose (Bhujangasana).

Saturday, February 23, 2019

Saturday, February 23rd Workout - Pull Day C - Back, Traps, Biceps & Forearms Plus Cardio & Full Body Stretch

I had a great workout today and it was nice to have cardio back in the routine. I haven't been doing my full yoga stretch for the last several days because of how long my weight training workouts are taking and because, honestly, I'm really tired by the end of the workout and I just want to do a quick stretch and be done. I'll need to figure out how to include the yoga stretch into the plan at least a few days a week though.

Leg Day C tomorrow and my legs are still sore from Leg Day B!

Pull Day C - Back, Traps, Biceps & Forearms Plus Cardio & Yoga Stretch: 2 hours, 20 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 C
Walk in Place - 2 Minutes

Back, Traps, Biceps & Forearms: 1 Hour, 23 Minutes

Superman with Heel and Elbow Squeezes - 3 sets x 15 seconds: 3 x medium band (20 lbs) on each side

Seated Bench Single-Arm Anchored Band Lat Pulldown w/large handle- 3 sets x 15 reps: 3 x 40 lb band (doubled)

Dumbbell Upright Row - 3 sets x 15 reps: 3 x 10 lbs

Reverse Grip Barbell Row - 3 sets x 15 reps: 3 x 10 lb plate on each side plus 12.9 lb barbell

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

1-Arm Dumbbell Curl Over the Incline Bench - 3 sets x 15 reps: 3 x 10 lbs

Anchored Band Hammer Bicep Curl w/tricep rope - 3 sets x 15 reps: 3 x 30 lb band (doubled) + tricep rope (1.9 lbs)

Standing Behind the Back Dumbbell Forearm Extension - 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: 1.62 miles

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

                                                          Fitbit Info

Friday, February 22, 2019

Friday, February 22nd Workout - Push Day C - Chest, Shoulders & Triceps Plus Full Body Stretch

Today's workout went really well (and, holy crap, are my abs sore from yesterday!) but I had to cut it short because I started really late due to scheduling so there was no cardio today but I plan to do a longer cardio workout tomorrow to make up for it!

Pull Day C tomorrow!

Push Day C - Chest, Shoulders & Triceps Plus Cardio & Stretch: 1 hours, 37 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 C
Walk in Place - 2 Minutes

Chest, Shoulders & Triceps: 1 Hour, 15 Minutes

Incline Pushups - 3 sets x 15 reps: 3 x bodyweight

Dumbbell Incline Bench Hammer Chest Press - 3 sets x 15 reps: 3 x 12 lbs

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

Dumbbell Lateral Raises - 3 sets x 15 reps: 3 x 5 lbs

Dumbbell 90 Degree Shoulder Raises - 3 sets x 15 reps: 3 x 5 lbs

1-Arm Anchored Band Shoulder Front Raise w/handle - 3 sets x 15 reps: 3 x 5 lb band (doubled)

1-Arm Seated Overhead Dumbbell Tricep Extension on Bench - 3 sets x 15 reps: 3 x 8 lbs

Dumbbell Tricep Punch Out on Bench - 3 sets x 15 reps: 3 x 5 lbs

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

                                                          Fitbit Info

Thursday, February 21, 2019

Thursday, February 21st Workout - Abs Day B - Upper, Lower & Obliques Plus Cardio & Full Body Stretch

Another great workout done and with today's workout I have finished my "B" days and am moving on to my "C" days tomorrow!

My body feels firmer and stronger and I feel amazing! I can't wait for Push Day C tomorrow although it won't be started until late afternoon/early evening due to my schedule.

Abs Day B - Upper, Lower & Obliques Plus Cardio & Full Body 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 B
Walk in Place - 1 Minutes

Upper, Lower & Obliques: 1 Hour, 6 Minutes

Forearm  Plank with Leg Lift - 3 sets x Failure: 1 x 33 sec (8 leg lifts), 1 x 32 sec (8 leg lifts), 1 x 26 sec (6 leg lifts),

Flutter Kicks - 3 sets x 15 reps: bodyweight

Stability Ball Crunch  - 3 sets x 15 reps: bodyweight

Wall Toe Reaches - 3 sets x 15 reps: bodyweight

Lever Crunch with Stretch Band - 3 sets x 15 reps: 3 x medium band (20 lbs)

Lying Side Crunch - 3 sets x 15 reps: bodyweight

Standing Cross-Body Crunch - 3 sets x 15 reps: bodyweight

Standing Dumbbell Side Bend - 3 sets x 15 reps per side: 3 x 12 lbs

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

                                                     Fitbit Info

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 - Edited and Updated


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 stats including weight, measurements and body fat % from February 1st and I'll be weighing in, doing my measurements and taking my body fat% once a month from here on out on the first of the month.

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 Numbers from February 1st:

Weight:
194.2 lbs

Body Fat
41.3%

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)

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).