blog post, Blog Posts, Fitness Post

My Workout Regemen

Well yesterday I brought a small notepad with me to write down what I do while at the gym. I typically will spend 12 minutes on the stair stepper and 15 speed walking at 3.5 mph or on an elliptical stair stepper for 30 minutes or 30 on the treadmill speed-walking. I try to mix up the cardio as much as I can, same for the weights.

The machines I’m on are hammer stregenth MAS incline press 1 set of 15 with at 30 pounds and I rest for 120 seconds (yes I count) 😛

The the ISO Lateral Low Row 2 sets of 8 reps with 25 pounds on both ends again I rest for 120 seconds

The ISO Lateral Front Military Press (I love this machine ) 2 sets of 8 with 25 pounds on both ends rest for 120 seconds

Lateral Bench Press again 25 on each end and 2 sets of 8 reps sometimes 25 reps depending again 120 second rest between each set

Squat Machine 8 reps at 80 pounds and sometimes another 4 reps. I take this machine slow and controlled to avoid injury and because my coordination is not that great.

On the other days I use the leg press machine in place of the squat machine 3 sets of 8 reps rest of 60 seconds between each.

I use the abductor machine (looks weird but works) 3 sets of 8 at 60 pounds. (I switch up the days for this machine too.)

And every time I go to the gym I finish off the weights with the pull up/dip machine I am in lust with this thing! My goal is to be able to do a pull up one day without any counterweights!

Then it’s ab work for about 10 minutes to finish up with stretching for 15 minutes.

I get to the gym about 3 to 4 times a week, but this is usually what I do when I am there.

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blog post, Blog Posts, Fitness Post

I have fitness updates

IMG_3952IMG_3964IMG_3979So I have been tracking measurements of my calf’s, thigh , waist, bust, and hips as I have been doing weight lifting in the last month and a half.

I have lost an inch in my waist, gained two inches in my calf’s, gained an inch in my bust (from the lat pull downs and chest presses.) My hips have gained 3 inches I’m guessing from the squat machine I have started using.

My weight has been all over the place. :/ The goal is to stay a steady 255-260 range, gain mussel mass and lose body fat percentage.

The end of January 2016 was awful, I binged ate at night, my sleep has been all over the place.

This is due in part to not seeing my therapist for the last three months of 2015. (duh on my part, things got busy.) 😡

I was 266 when I had my past weight loss check up, I’d gained mussel mass, but also fat percentage unsurprisingly.

I’ve been faithfully logging daily everything that goes into my mouth. Yes even the ice cream. (I just need to stay the heck away from ice cream and sweets period for a good long while.)

With this all said, it’s been a mixed bag of good and bad. I should be in bed but I have been having trouble sleeping.

Blah, such is the journey of weight loss.  I am determined to not eat at night but just get tea if anything. grr, downstairs bathroom curse you.

There are only three months worth of check up’s until I get ready for bearitric surgery for a gastric sleeve. I’m excited, and am so ready for the life change.

 

 

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bible, Blog Posts, Encouragement, Fitness Post

Physical and Spiritual Fitness

I believe it’s important to realize that weight loss, and maintaining a healthy weight while not getting to said size in an unhealthy manner is critical.

Hi, I’m Hannah and 32 as of this past Sept. 2025. (Waves)
This blog is a Christian (not in name only) focused one.
The Lord is King over all, and that includes over this body He has fashioned together skillfully.
Background of myself: I am healed from a few issues that controlled my life for a long time. The first was Anorexia coupled with diet pill upper abuse. (legal yes ephedrine over the counter but still abusing my body)
Around highschool age (16, fitting that it’s now 16 years later that I’ve come full circle) I joined weight watchers back in 2001-2002, but for the wrong reasons. I didn’t know it at the time, but I have High Functioning Autism (then known as asperger’s)
Went away to college after an awful 12th grade year, graduated with honers but didn’t really register what was going on around me.
Dizzy spells were common (by college I was counting calories less then 1000 a day for my 5’8″ frame and overexercising, ephedrine abuse to top all that off)
I didn’t think much wrong, until the bottom dropped out around November of my first year away…I started cutting myself and there after struggled with cutting for about 9 years…
Fast Forward I was dismissed from the school with a 3.0 GPA despite all I was putting myself and others through…
About nine years later I was struggling with overeating and massive cutting…it got really awful, still I feel bad but realize that isn’t who I am any longer…
I went away to get some tools and healing for the issues mainly the cutting and here I am two years later self harm free and stable…only thanks to God, to those who came alongside me to help me, and gritting my way through the issue to the other side…
Almost two and a half years later, to God be all the glory for serious he is so good…
While I was away in treatment, the food was in a kitchen, and I only got down to about 232 or so after seven months away from home…other girls got down to 190’ish who were around my height (they were not on as many meds) I was working out 5 days a week (we all did)
Home again, working out more but the weight crept back up, now I’m around 256, last year 240s, year before 230’s…
In a nutshell I was going to get gastric surgery done, but decided against it because I wanted to give WW a shot again (this time for the right reasons)
I have figured if by January next year if I’m not at least in the 230’s I’ll look at getting a gastric sleeve but I have nothing to lose…I’ve also switched up my anti depressant to one that is weight neutral, the one I was on before was weight resistant meaning it hindered weight loss)
I was in the 260’s and now have dropped and leveled but inch wise have lost a lot…I’m attempting to be patient with myself and my body…
I have a lot to celebrate and be thankful for…I would have been dead had it not been for the Lord, and for obeying Him…
Each post, and about every two weeks or so that I go to the gym (I’ve started going about 3-4 times a week again) I will post a verse that is convicting and in some way relates to spiritual fitness as well as physical fitness…
I leave you with the following verse:
Therefore I do not run uncertainly (without definite aim). I do not box like one beating the air and striking without an adversary. 1 Corinthians 9:26
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bible, Blog Posts, Encouragement, Fitness Post, Personal Post

God Holds On, and Never Lets go…

My playlist I usually just tune out, but today I listened as I pushed myself extra hard for about 3 30 second bouts in the 35 minute workout on this stair stepper elliptical machine (This thing burns, in a good way! without any joint pain)

The song that kept coming to mind or that registered while I was sweating up a storm was ‘Never Let Go’ meaning God…
‘You hold on and You never let go, You are faithful forever I know. You hold on and you hear me, and I will not be afraid, you hold on and you never let go etc.’
On the way out of the gym I was feeling just so good, not only from the workout but from re-committing not only to workout 4 times weekly but also only listen to worship and faith building music…
I will say it’s a bit like a kick in the pants with cold water to the face, but it’s worth it because I am building up my spiritual character muscle as well as physical…
Be encouraged, God never let’s go of those that are His!
Today’s Verse:
I can do all things [which He has called me to do] through Him who strengthens and empowers me [to fulfill His purpose—I am self-sufficient in Christ’s sufficiency; I am ready for anything and equal to anything through Him who infuses me with inner strength and confident peace.]
Philippians 4:13
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