Sunday, March 24, 2019

The Past Week of the March Yoga Challenge Photos!

This was a great week for yoga poses. There were several poses I hadn't done in a while (knees to chest, half moon and half monkey) and I finally got to do my first outdoor pose of 2019! Looking forward to the last week of the March challenge!

Day Eighteen March Yoga Challenge - Pigeon pose (Kapotasana). 
This pose is an amazing stretch and hip opener. When I first started practicing it years ago, my upper body had to be raised but at this point I can flatten myself to the floor although I am still working on getting my folded leg into the correct bent angle.

Day Nineteen March Yoga Challenge - Extended Side Angle pose (Utthita Parsvakonasana).
 Done a day late due to a nasty stomach bug. This pose makes for a great stretch! At some point in time I’d like to get the arm that’s across my knee to the floor along the bent leg but I have what I fondly call T-Rex arms which makes things like that slightly difficult 😂

Day Twenty March Yoga Challenge - Revolved Chair pose (Parivrtta Utkatasana).
I’ll be honest here and admit that this is a disliked pose. I don’t feel comfortable in it and I’m constantly feeling like I’m doing something wrong with it.  

Day Twenty-One March Yoga Challenge - Knees to Chest pose (Apanasana).
This pose feels good and helps me stretch my back. Of course my knees don't quite reach my chest but I'm working on it.

Day Twenty-Two March Yoga Challenge - Monkey pose but I did the Half Monkey Pose because I can’t do the full one yet (Ardha Hanumanasana).
I like this pose a lot both for the stretch and the challenge of doing it and include it in my full yoga stretch

Day Twenty-Three March Yoga Challenge - Eagle pose (Garudasana).
I love this pose but I’m still working on getting my bent leg around my standing leg more. Also my fingers are doing a weird split thing here and I’m not sure why. 

Day Twenty-Four March Yoga Challenge - Half Moon pose (Ardha Chandrasana).
This is the first outdoor pose of 2019... yes, I was sinking into the mud, yes, I had to walk on snow and yes, it was worth it! Also, I love this pose because it offers a great balance challenge and I’m still working on being able to do it without using yoga blocks.

Saturday, March 23, 2019

Listening to My Body - Saying Goodbye to Keto for Good


...And now I am listening!

I haven't posted about keto since day 5 and there was a good reason for that: every day after day 5 (so 6 days) I felt worse and worse physically and was waiting to see how it would play out. There was a 24-hour stomach bug in there too but that wasn't the issue.

Like I posted on day 5, I was seeing some great effects from doing keto and I was feeling really good in all aspects except for having the strength and energy to work out. Every night I would go to bed convinced that I'd have that strength the next day and can start my workouts again and every day I'd wake up and my body would be telling me "no."

And then I started to feel sick... my energy was gone, I actually had to rest in between yoga pose takes for the daily yoga pose photos which I've never had to do before to the point where Gabriel was asking if I needed to stop and do the pose another time. I felt exhausted, weak, really out of it and really nauseous even before and after the stomach bug. Also, nothing tasted good, even the food I was happily eating the week before tasted like crap to me and I basically had to force it down. My salt was on track so I  knew that wasn't it and my macros, calories and food was on track as well.

Yesterday I finally got desperate because I was feeling worse and worse and I added about 30 extra carbs to my dinner and, honestly, I felt better almost immediately. It was actually pretty amazing how much better I felt so this tells me that I definitely feel better at a higher level of carbs.

And, honestly, I did everything I could this time around. I kept up with my sodium and I tracked everything but I guess my body just won't tolerate keto anymore. It sucks and I will miss it but I can't keep doing this. I had some amazing side effects from keto but they're not worth feeling incredibly sick the rest of the time and I would rather weigh an extra ten pounds and be able to work out six days a week like I was before than be thinner and not have the strength or energy to exercise.

So what's the plan now? Now I go back to healthy low/moderate carb and IIFYM like I was doing when I was able to work out six days a week for over two hours a day and was feeling great (for the most part). I will still have to figure out how to deal with the bloating, acne and headaches but all I can do is keep my meals as healthy as possible 90% of the time and hope for the best.

I know that the water weight I lost will come back over the next few days. I know the bloating will be back and my head will probably hurt but seeing as my head has been hurting for the last week I'll just have to live with it.

I'm also not going to try keto again. I tried and tried and tried and it's just not for me anymore. My body has been really clear about this and it's time I started to listen before I end up back in the ER.
And I can't wait until I can work out again! I'm hoping that whatever is going on will even out over the next few days and then I can pick up my weights again!

It's time to focus more on my health than my weight loss (although that's still huge for me). I'm still getting on the scale once a month and I'm fully expecting to see a gain this month but I am considering March as the month of experimentation so it is what it is.

I also think the biggest thing that messed me up when I was doing low/moderate carb last time was the "off" days that kept creeping in and turning into "off" weeks so that will be reigned in. There will be allowances for special occasions but 90% of the time my diet will be healthy food with a lot of protein and veggies and very, very little simple carbs and sugars. I think that will make a huge difference!

So now it's to get healthy and strong again... let's do this!

Sunday, March 17, 2019

The Past Week of the March Yoga Challenge Photos!

This was a really good week for yoga poses. There were no new poses but I did get to practice more with some older poses and I feel like I making some decent progress with some of them, especially the reverse table top pose!

Day Eleven March Yoga Challenge - Reverse Table Top Pose (Ardha Purvottanasana). 
I don’t do this pose very often but I’m starting to like it more as it comes up in the challenges. It makes me feels like I have really strong arms! 

Day Twelve March Yoga Challenge - Seated Side Bend Pose (Parsva Sukhasana). 
This pose is part of my daily stretch because of the great stretch it provides!  

Day Thirteen March Yoga Challenge -  Goddess Pose (Utkata Konasana). 
This is a pose I only do when it comes up during challenges and I’m still learning how low to squat during it and how to make my legs even.

Day Fourteen March Yoga Challenge - Half Lord of the Fishes Pose Variation (Ardha Matsyendrasana). 
This is my second time doing this variation and I still needed help being told which way to turn correctly. For some reason this particular pose confuses me and makes me turn the wrong way while I end up twisting myself into a pretzel 😳 

Day Fifteen March Yoga Challenge - Wide-Legged Forward Bend/Fold (Prasarita Padottanasana). 
I love the stretch of this pose! When I have me legs wider my head can touch the floor but today I didn’t have them as wide because I wanted to feel a greater stretch in my hamstrings!  

Day Sixteen March Yoga Challenge - Low Lunge pose (Anjaneyasana). 
While I like the stretch and the strength of this pose, it always hurts my knees to do it (even when I put something under them) so I prefer the high lunge in its place! 

Day Seventeen March Yoga Challenge - Bridge pose (Setu Bandha Sarvangasana). 
This is a great pose not just for the stretch but for strength as well and it’s part of my daily stretch. 

Friday, March 15, 2019

5 Days on Keto and Feeling Great!


Today is Day 5 of my keto restart and it's going great! There has been no lightheadedness or dizziness at all so my salt must be on track. I'm so glad I gave this another try because I love how I'm feeling!

My headache is almost gone to the point where I only need Advil once a day if, at all, the water weight is flying off, the fibromyalgia pain has settled down and I have energy to spare! I'm also not craving carbs and sugar at all which feels great! Yeah, I'd love some just because they taste good but they're no longer on my plan so I'm good with not having them at this time.

I'm making sure that I still have berries with my breakfast and two veggies with dinner and I'm meal prepping some keto foods this weekend: a double batch of keto lemon blueberry muffins, keto fathead bagels and keto cheesy sausage puffs.

My carbs have been in the low 30's for net and they haven't gone above 55 for total carbs which is the area where I feel my best and make my best progress. I also don't plan on any cheat days because they're useless to me. I still plan taking Christmas Eve to New Year's Eve off from keto but that is a long, long way away and I could easily change my mind about it by then.

Tomorrow I start working out again because I wanted my body to have a chance to adjust to doing keto again and I can't wait to get going on that!

So, basically, things are going great and I'm working hard to make sure they stay that way!

Tuesday, March 12, 2019

Keto Lifestyle Change - March Weigh-In


I decided that since I was starting fresh with keto (and I've gained back a chunk of weight) that it was only fair to do a day 1 weigh-in and measurements to have an honest beginning.

These were taken today but I started yesterday so that's the date I'm going with. I'm still going to continue to weigh-in once a month on the first so the first "month" of keto will be cut by 11 days so I can stick the weigh-in plan.

Everything else was blogged about in yesterday's post so here are the starting numbers:

Healthy Keto Lifestyle Starting Numbers:

Weight:
195.6 lbs

Body Fat
41.6%

Measurements:              Change from 12/26/2018
Waist: 38.5 inches                     (-0.5 inches)
Hips: 42.5 inches                       (-2.0 inches)
Bust: 42 inches                          (-1.0 inches)
Chest: 35.5 inches                     (-0.5 inches)
Right arm: 13.5 inches               (-0.0 inches)
Left arm:  13.5 inches                (-0.0 inches)     
Right thigh: 26 inches                 (-0.5 inches)
Left thigh:  25 inches                  (-0.5 inches)
Right calf: 16.5 inches                (-0.5 inches)
Left calf:   16.5 inches                (-0.5 inches)
Jeans Size: size 12                       (no change)

Monday, March 11, 2019

Returning to Keto - It's Not a Diet, It's a Lifestyle!


So, I have been off of keto since the end of January due to hyponatremia (low sodium) and I hate how I feel and how I look. It's not even about just weight (even though that's a huge part of it) but so much more is being affected by being off of it that I'm kind of shocked at the changes in my body. Here's what's I've noticed so far...

1) the bloating is awful, especially in my stomach but I can also see it in my face and it's making me look years older than I am.

2) my face won't stop breaking out. It's gotten really bad and I can't remember the last time it was like this.

3) My head won't stop hurting. I'm pretty much living with a nonstop headache at this point in time and swallowing down Advil like it's candy. I go to bed with a headache, I wake up with a headache, I work out with a headache and I do what needs to be done with a headache and I want it to stop already!

4) The fibromyalgia pain is pretty bad. My joints hurt, my skin hurts and I'm generally in pain all day every day.

5) This is weird but my hair is noticeably thinner and breaking off much easier. I didn't realize my hair was being affected at all.

6) I can NOT control myself around simple carbs and sugars. There haven't been any massive binges where I've eaten to the point of feeling sick but there have been many, many days of eating whatever I want, whenever I want with most of it being carbs and sugar. This has to stop!!

7) I have way less energy than I do when I'm doing keto and my sleep is a lot worse. I'm tired a lot and just not really with it.

8) The scale keeps skyrocketing up and down depending on how much and what kind of foods I stuff myself.

9) my.... um.... female time :/ is totally messed up.

10) I'm hungry all the time no matter what I'm eating and my intermittent fasting has gone out the window.

So, with my doctor's permission I am attempting keto again and this time is has to become a lifestyle and not a diet because restarting and the first 2 weeks is when my sodium levels are at their worst and when I end up needing a doctor or the ER.

I know I've done almost 200 days with no cheating in the past and didn't end up in the hospital a single time so I know it's possible for me to do this and be healthy and I have a solid plan in place for dealing with the low sodium issue.

First, I now know that I need to take in 3-4 times the amount of sodium that I have in the past when doing keto and that will be covered by sodium supplements, beef broth, Himalayan salt, Celtic salt and various other salts that will be added to my coffee, water and just eaten when needed. I'm basically measuring and tracking every mg of salt that I take it and I will take in more if I start feeling lightheaded or like passing out again.

I'm also on a new medication (and now it's had time to kick in because it's been a couple of months since I've been on it) that is supposed to lower the level of hyponatremia or as it was explained to me... it causes hyponatremia 50% less than my previous medication did and at a lower level.

Also, if all that sodium doesn't help and I continue to feel ill then I will start upping my carb amounts by 5-10 grams a day until I feel better.

There are several other rules as well: I have to continue eating vegetables. The rule is 2-3 veggies at dinner and berries with breakfast and I'll work on more as time goes by. I'm also using shakes and bars a lot less and focusing on actual food for protein like shrimp, rotisserie chicken, lobster meat, etc and I've actually been doing this and not just thinking and talking about it.

So that's the plan. I'm starting today but I'm not doing a new weigh-in and measurements because I want to continue to weigh and measure once a month so I'm just picking up from here and moving forward.

I really hope this works because I hate how I feel and I want all those great feelings back!

Motivational Monday

Sunday, March 10, 2019

Sunday, March 10th Workout - Pull Day A - Back, Traps, Biceps & Forearms Plus Cardio & Full Body Stretch

I'm very nicely sore from yesterday's workout and today's workout was great! I was able to go heavier on everything except the bands I use for the superman exercise (although I shortened where I held them so they offered more resistance) and I finally added in my heavier, long lat bar for the lat pulldown instead of using the lat curl bar.

Leg Day A tomorrow!

Pull Day A - Back, Traps, Biceps & Forearms Plus Cardio & Yoga Stretch: 1 hour, 52 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: 56 Minutes

Superman with stretch band - 3 sets x 12 seconds: 3 x medium band (20 lbs) on each side

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

Wide Grip Anchored Band Lat Pulldown w/long lat bar - 3 sets x 12 reps: 3 x 60 lb band (doubled over) + 11 lb long lat bar

Anchored Band Shrug w/accessory bar -  3 sets x 12 reps: 3 x 60 lb band (doubled over) + 1 lb accessory bar

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

Anchored Band Bicep Curl w/accessory bar - 3 sets x 12 reps: 3 x 40 lb band (doubled over) + 1 lb accessory bar

Anchored Band Forward High Bicep Curl w/accessory bar - 3 sets x 12 reps: 3 x 30 lb band (doubled over) + 1 lb accessory bar

Seated Barbell Forearm Extension on bench - 3 sets x 12 reps: 3 x one 2.5 lb plate on each side + 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: 1.53 miles

Full Body Stretch (holding each pose for a count of 15 per side) - 16 Minutes

                                                          Fitbit Info

The Past Week of the March Yoga Challenge Photos!

This was a really good week for yoga poses. I had several favorites and one I hadn't done in a challenge in a while (the seated wide-legged forward bend pose). Can't wait to see what next week will bring!

Day Four March Yoga Challenge - Downward Facing pose (Adho Mukha Svanasana). 
This is one of the first poses I learned to do and one I’m very comfortable in. I love the stretch of it, how strong it makes me feel and I can pretty much drop into this pose at any time lol.

Day Five March Yoga Challenge - Standing Half Forward Bend/Fold pose (Ardha Uttanasana). 
This isn’t a pose that I do often so I’m still figuring out how to get it right and have to seriously work on not locking out my knees! 

Day Six March Yoga Challenge - Cobra pose (Bhujangasana). 
This is an okay pose, not my favorite but not disliked either. My main issue with this pose is that I can’t seem to drop my shoulders down away from my head and still hold the pose no matter how I try.  

Day Seven March Yoga Challenge - Cat pose (Marjaryasana) and Cow pose (Bitilasana) sequence. 
I love this pose sequence for the stretch that it provides and include it in my full-body stretch! 

Day Eight March Yoga Challenge - Seated Wide-Legged Forward Bend/Fold (Upavistha Konasana). I love this pose for the fantastic stretch it provides and sometimes I add a stretch band/strap to make the stretch even deeper. I also do two variations of this: one with the hands in front of me and one with my hands around my feet.  

Day Nine March Yoga Challenge - Tree Pose (Vriksasana). 
This is one of my absolute favorite all time poses. It’s one of the first poses I learned and I still remember falling over the first few times I tried it!  

Day Ten March Yoga Challenge - Extended Triangle Pose (Trikonasana). 
This pose offers a great balance and stretch practice but I never feel like I’m doing it quite right and am leaning forward too much. 

Saturday, March 9, 2019

Saturday, March 9th Workout - Push Day A - Chest, Shoulders & Triceps Plus Cardio & Full Body Stretch

Today I started my updated workout plan and my 4th week of working out and I loved it! Going heavier and slower with less reps is exactly what I needed and I feel like I got a really great workout. I went up on my weights and bands for every exercise except for the Scarecrow because that one needs a lighter weight.

I can't wait for Pull Day A tomorrow!

Push Day A - Chest, Shoulders & Triceps Plus Cardio & Stretch: 2 hours, 1 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: 1 Hour, 5 Minutes

Dumbbell Incline Bench Chest Press (horizontal hold) - 3 sets x 12 reps: 3 x 15 lbs

Barbell Flat Bench Wide-Grip Chest Press - 3 sets x 12 reps: 3 x one 10 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 12 reps: 3 x 40 lb band

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

Standing Dumbbell Scarecrow - 3 sets x 12 reps: 3 x 5 lbs

Anchored Band Lateral Raises w/small handles -  3 sets x 12 reps: 3 x 5 lb band (doubled over)

Dumbbell Skullcrushers on Bench -  3 sets x 12 reps: 3 x 10 lbs

Anchored Band Tricep Pushdowns w/tricep rope - 3 sets x 12 reps: 3 x 30 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: 1.47 miles

Full Body Stretch (holding each stretch for a count of 15 per side) - 16 Minutes

                                                     Fitbit Info

Friday, March 8, 2019

Updating My Workout Plan...


I've spent the last few days editing and updating my workout plan to make it more efficient and safer for my body.

The first major change is that I'm going from 3 sets of 15 reps to 3 sets of 12 reps. This is not only due to cutting some time off my workouts but because 3 sets of 12 reps (going heavier as I get stronger and slowing my lifts) is ideal for building muscle and improving muscle endurance while 3 sets of 15 reps is better suited for just muscle endurance.

I also switched out several exercises that were not effective at all in my workout, Those were the upper body exercises that called for body weight (or very low weight)  movements like the shoulder pulses, elbow curls and chest pulses. They have been replaced with other, more effective exercises. I also took out the oblique v-up because all that exercise did was hurt my back and put a dead bug straight-leg variation in its place. I also updated my full body stretch and added more stretches to it since I seem to be doing that a lot more than the yoga stretch.

I'm going to start with my "A" days again tomorrow and that will also be the start of my fourth week of working out!

I'm really looking forward to putting these changes into effect and seeing where they take me!

Monday, March 4, 2019

Making a Couple of Changes...


After a lot of thought I've decided to stop the low carb challenge and just work on my low carb lifestyle without it.

The biggest reason for this is that every day when I mark off my completed day all I can think of is the huge binge I'm going to have ad the end of the challenge and that is just not healthy or good for me. One of my goals is to stop binging altogether (and I have definitely been making huge strides in that department) so setting myself up with a challenge that I know will end in a binge is not a good idea.

Another reason is that I don't feel like I need the challenge right now and I want the option to take a day off now again, especially for special occasions (such as Pascha - our Easter - which happens to fall in the middle of the challenge). I really want to teach myself to eat like a regular person... healthy and on track 80-90% of the time but able to take a day off for a special occasion without feeling like I'm ruining something or breaking the challenge.

Another thing that will be facing some changes is my workout plan. As I go through my entire A-G workout (and I am loving it) I'm coming across certain exercises that appear to not work well for me or are uncomfortable on my back or can just be replaced with something that will earn better results. I am marking off those specific exercises in my tracking book and will be replacing them before I start the next round of my A-G plan. I still have 3 sets of days to go: "E," "F" and "G" so I have plenty of time to pick and choose and I still have time to come across exercises that just aren't working for me. I'm considering this run of my A-G plan a test run and will be editing it as needed.

Other than that things are going well and I'm looking forward healthy eating and exercising becoming my way of life and not some kind of short-term plan or challenge!

Monday, March 4th Workout - Push Day E - Chest, Shoulders & Triceps Plus Cardio & Full Body Stretch

Today started my "E" day workouts and it went really well. I felt good and strong, especially on the tricep dips. I can still remember when I couldn't even do one of those!

Pull Day E tomorrow!

Push Day E - Chest, Shoulders & Triceps Plus Cardio & Stretch: 2 hours, 12 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 E
Walk in Place - 2 Minutes

Chest, Shoulders & Triceps: I Hour, 20 Minutes

Pilates Chest Press Pulses - 3 sets x 15 reps: 3 x Bodyweight

1-Arm Dumbbell Flat Bench Chest Press - 3 sets x 15 reps: 3 x 12 lbs

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

1-Arm Overhead Dumbbell Shoulder Press - 3 sets x 15 reps: 3 x 10 lbs

Dumbbell Hammer Lateral Raise - 3 sets x 15 reps: 3 x 8 lbs

Lying Dumbbell External Shoulder Rotation -  3 sets x 15 reps: 3 x 5 lbs

Tricep Dips - 3 sets x 15 reps: 3 x bodyweight

Barbell Skull Crushers - 3 sets x 15 reps: 3 x one 5 lb plate on each side + 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: 1.46 miles

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

                                                     Fitbit Info

Motivational Monday

Sunday, March 3, 2019

The Past Week of the February and March Yoga Challenge Photos!

This was a great week for the yoga challenges. We finished the February challenge and started the March challenge which actually led to one repeat pose (Warrior II) and for the March challenge I decided to include a couple of sentences about each pose that I do; if like them or not, why or why not and anything else I want to say about them.

Day Twenty-Five February Yoga Challenge - Warrior II Pose (Virabhadrasana II).

Day Twenty-Six February Yoga Challenge - Upward-Facing Dog Pose (Urdhva Mukha Svanasana).

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

Day Twenty-Eight February Yoga Challenge - Wide-Legged Forward Bend/Food pose (Prasarita Padottanasana).

Day One March Yoga Challenge - Warrior II pose (Virabhadrasana II). 
I love this pose because it makes me feel strong and balanced but I always need someone to tell me how to make sure my arms are even (lower the front one, now lift the back one no, no, that’s too high, now lower the front one again just a tiny bit... 😂)

Day Two March Yoga Challenge - Seated Forward Bend/Fold pose (Paschimottansana). 
This isn’t my favorite pose. I really prefer the single-leg version because I feel like I get a much better stretch with that one and it feels more comfortable for my body. This one always makes my back hurt but it could be the way I’m bending. 

Day Three March Yoga Challenge - Boat pose (Navasana). 
This is one of my favorite poses. I love the challenge of keeping my balance and it always reminds me just how strong my core really is! This pose just makes me feel good! 

Sunday, March 3rd Workout - Abs Day D - Upper, Lower & Obliques Plus Full Body Stretch

Today's workout completes my "D" days and tomorrow I start the "E" ones. I also didn't do cardio today because I started my workout late due to scheduling. I should be back to a complete workout with Push Day E tomorrow!

Abs Day D - Upper, Lower & Obliques Plus Full Body Stretch: 1 hour, 22 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 D
Walk in Place - 1 Minutes

Upper, Lower & Obliques: 1 Hour

Plank with Leg Side Taps - 3 sets x Failure: 1 x 30 sec (10 taps to each side), 1 x 26 sec (8 taps to each side), 1 x 21 sec (6 taps to each side)

Weighted Crunch - 3 sets x 15 reps: 3 x 6 lb weighted ball held overhead

Butterfly Crunch  - 3 sets x 15 reps: bodyweight

Bicycle Crunch - 3 sets x 15 reps: bodyweight

Reaching Oblique Crunch - 3 sets x 15 reps: bodyweight

Oblique V-Up - 3 sets x 15 reps: bodyweight

Pilates Scissors - 3 sets x 15 reps: bodyweight

Weighted Windmill - 3 sets x 15 reps: 3 x 3 lb dumbbell

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

                                                     Fitbit Info

Saturday, March 2, 2019

Saturday, March 2nd Workout - Leg Day D - Glutes, Quads, Hamstrings and Calves Plus Cardio & Full Body Stretch

Great (and long) Leg Day workout today. Six out of eight exercises were single-leg or single-side which is why it took as long as it did but it felt really good.

Abs Day D tomorrow!

Leg Day D - 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 D
Walk in Place - 1.5 Minutes

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

Barbell Back Squat - 3 sets x 15 reps: 3 x 5 lb plate on each side plus 12.9 lb barbell

Dumbbell Lunge - 3 sets x 15 reps: 3 x 12 lb dumbbells

Weighted Side Step Up - 3 sets x 15 reps: 3 x 12 lb dumbbells w/step bench

Floor Hip Extension - 3 sets x 15 reps: 3 x medium stretch band (20 lbs) on each leg

Pilates Side Leg Series - 3 sets x 15 reps: 3 x medium stretch band (20 lbs) on each leg

Frog Glute Bridge - 3 sets x 15 reps: 3 x X-heavy loop band (25-30 lbs) around thighs

1-Leg Wall Glute Bridge -  3 sets x 15 reps x bodyweight

Seated Weighted 1-Leg Calf Raise on Foot on Step Bench - 3 sets x 15 reps: 3 x 15 lb dumbbell on thigh

Cardio: 30 Minutes: 
“Leslie Sansone's Walk Away the Pounds: 2 Mile Brisk Walk”: Fitbit info: time: 30 minutes, distance: 1.39 miles

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

                                                     Fitbit Info

Friday, March 1, 2019

Healthy Low Carb/IIFYM Lifestyle Monthly Weigh-In - March 1st - Month One


I am thrilled with my weight loss and measurement loss for the month of February! For most of the past month I felt like I wasn't losing enough and that low carb wasn't working for me because instead of looking at the big picture I was looking at the weight fluctuations on the scale every few days and it was driving me crazy and making me seriously doubt myself.

But when I looked back at the whole month today I saw great progress in all areas so I think the decision to weigh in once a month is a really good one. I think it will let me step back from the number on the scale and stop obsessing about every little change and fluctuation!

On top of the visible loss I'm also eating healthier than I have in a long time. I have 2-3 vegetables every day and I'm actually enjoying them and I've replaced my protein powder with actual food (shrimp, tuna and rotisserie chicken are big here right now) and I feel really good!

I have a lot of energy, I'm getting stronger with every workout and I just feel good about myself! I'm planning on continuing all this through the month of March and I'll be weighing in again and taking new measurements on April first!

Healthy Low Carb/IIFYM Lifestyle Month One Numbers:

Weight:
189 lbs

Body Fat
41.6%

Measurements:              Change from 02/01/2019
Waist: 37.5 inches                     (-2.0 inches)
Hips: 42 inches                         (-2.0 inches)
Bust: 41 inches                         (-1.5 inches)
Chest: 35 inches                        (-0.5 inches)
Right arm: 12.75 inches           (-0.25 inches)
Left arm:  12.75 inches             (-0.25 inches)     
Right thigh: 25 inches                (-1.0 inches)
Left thigh:  24.5 inches               (-1.0 inches)
Right calf: 16 inches                   (-0.5 inches)
Left calf:   16 inches                   (-0.5 inches)
Jeans Size: size 12                       (no change)