Welcome back again.
Another week in the books, another milestone has been shattered. First thank you all for continuing to stop by and read what I've got to say weekly, it means a lot, don't be afraid to leave a comment or drop a follow to help me grow this movement.
So this weeks milestone I gained 7 lbs when in Philly but I've officially lost it and have actually jump started my weight loss again. I had stalled out for a bit and was still losing inches but the number of pounds was not dropping. This could be a multitude of things but I'm sure working out and lifting heavy things 6 days a week was adding more muscle mass.
So this weeks milestone I gained 7 lbs when in Philly but I've officially lost it and have actually jump started my weight loss again. I had stalled out for a bit and was still losing inches but the number of pounds was not dropping. This could be a multitude of things but I'm sure working out and lifting heavy things 6 days a week was adding more muscle mass.
This week marks 1 year since I've started this journey and it's been a rollercoaster of emotions all week as I look back on Facebook memories and photos of that time. I can honestly say those were some of the darkest times of my life and I'm glad to be able to share this journey here with you today.
I'm inching closer to 200lbs loss and I honestly can't wait for that day, I guess if you counted the weight I gained back and then lost again I'd officially have lost 202 lbs so I guess we did it?
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Quote of the week:
Everybody comes to a point in their life when they want to quit. It's what you do at that moment that determines who you are!! David Goggins
First off if you do not know David Goggins story or have never seen or heard him on a podcast, radio show whatever do yourself a favor and go find something on youtube. I wanted to quit at life 09/30/18 I wanted to just end it all and not deal with pain, emotions, struggles any of it. I won't go into details of what happened that day but a higher power decided it wasn't my time to go. A friend had recommended listening to David Goggins on the Joe Rogan experience and boy did that have a huge part of changing my life around. I've never been on to quit at anything and he drove that point home in those 3 hours about life, that day I cleaned out my cupboards, emptied my fridge and decided we were starting over and going to win this fight. I still battle everyday with past emotions but my mind has gotten clearer and I'm starting to smile more, see life with a renewed energy and passion.
Workout of the week: Back
Cardio - 20 minute warm up cardio
Lat Pulldowns - Shoulder width grip - 3 sets 10-12 reps with a goal of raising the weight each set.
Upper Rows - 3 Sets 10-12 reps
Seated Rows should target mid back using reverse grip - 3 sets 12 reps
T Bar Rows - Squated position with head looking up back at a 45 degree angle - 3 sets 8-10 reps
Crunches - 50-75
Shrugs - 3 sets 10-15 reps last set till failure
Crunches - 50
Assisted Pullups - 3 sets 5-8 reps last set till failure
Cardio - 10 minute cool down
Sauna - I usually sit in the sauna 10-15 minutes post workout everyday.
It is important to remember every few weeks to switch up the workouts a bit, would love to hear some input from you all about what I should do next.
Meal Prep of the week:
Got over Keto-Flu pretty quickly end of last week and did some pretty basic meal prep for this week. Half of the week consisted of grilled chicken salads with Mixed greens, celery, onions, tomato, cucumber, bacon pieces, shredded Cabot cheese. Second half of the week was Grilled Chicken and Broccoli. Have to change it up nightly so some nights I used Salsa, others I used a homemade bbq sauce that I made a month ago. Breakfast most days was just a cup of black coffee, 4 eggs scrambled with some bacon or sausage. Next week we have a cool down so I'm going to fire up the instant pot and make up some venison chili.
What I'm excited about next week:
Next week officially marks 1 year of putting it all together. Who wouldn't be excited about sticking to something so life changing for an entire year. I'm excited enough to share all of this with you guys. I'm also excited because I purchased tickets to fly home and see my family for Christmas and my Birthday which I haven't done or been able to do for 15 years. This is going to be super exciting and I'm looking forward to this trip.
Question of the Week:
What has kept you going? I lose motivation quickly
What has honestly keep me going was the initial results I saw right from the start. Motivation goes away after a while but its the desire and will to want to continue that pushes you forward. I've set goals for myself small goals at first that I could crush and those turned into larger goals. Another huge factor that has kept me going is you all. Hearing compliments, seeing pictures, quick messages about how I've inspired you that's all fuel to keep us going.
Shoutout of the week:
I think this is going to become my favorite section of this whole blog. If I've learned anything on this journey its been to never let those that helped you along the way go unforgotten, so many people have played a vital role in my everyday life and I'm truly blessed to have them there. This weeks shoutout goes to:
Lewis B
I don't even know where to begin with the amount of motivation this man has given me. This all started my first day at the gym, I'm sitting on the bench in the locker room in tears because I felt pain I hadn't felt, muscles that hadn't been worked in years were crying and Lewis comes in smiling ear to ear in an amazing mood. He glances at me and asks if I'm ok and wanted to know my story. So we chatted for a bit about each other and I told him I wasn't sure if I was going to make it on this journey. Lewis gave me one piece of advise that I try to give everyone now when I see them. HE simply said "Just come back tomorrow". So that next day tired, sore, wanting to quit I went back because I promised him I would. He greeted me at the gym with that same smile as he was leaving and said "Just come back again tomorrow". I did I came back for the 3rd day and he wasn't there but that set off a chain reaction that it wasn't so bad to just keep coming back.
Lewis and I have become great friends over this one saying, he's helped me along the way with workouts, motivation and looking further into life and bettering myself as a whole. Turns out we live in a super small world and he happens to have gone to school with a coworker of mine and that has spurred some interesting conversations. Lewis takes his time everyday we see each other at the Gym and comes by to chit chat or just say hello. When they talk about #OUDNA and being a cut above the rest he demonstrates this daily, there's no wonder he's accomplished what he has and will continue to accomplish what he sets his mind to in life. Thanks for being a friend and listening when I wanted to just complain. #BOOMER
Lewis and I have become great friends over this one saying, he's helped me along the way with workouts, motivation and looking further into life and bettering myself as a whole. Turns out we live in a super small world and he happens to have gone to school with a coworker of mine and that has spurred some interesting conversations. Lewis takes his time everyday we see each other at the Gym and comes by to chit chat or just say hello. When they talk about #OUDNA and being a cut above the rest he demonstrates this daily, there's no wonder he's accomplished what he has and will continue to accomplish what he sets his mind to in life. Thanks for being a friend and listening when I wanted to just complain. #BOOMER
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| Lewis and I |
See you all next week!
A few highlights of the week:
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| My favorite Eagle retweeted me |
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| Last Fireworks at Rangers ballpark |
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| Last night game at the ballpark |
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| 1 year my life has changed |
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