Hi, I am new here and joined the August women's challenge. Been lifting 7 years but have spent the last 3-4 years focused on endurance training, i.e., sprint tri's and longer distance running. After dealing with chronic knee pain, foot pain, and just feeling tired, I decided to focus again on lifting (which I love) with moderate cardio.
I had used a trainer for years and loved the accountability and extra motivation. However, financially, it's time for me to train on own, so I cut the ties last month. During the summer, my gym time is pretty limited, so I've been working out at home. In two weeks, the kids go back to school and I'm starting the NROLW
Nutrition wise, generally I've loosely used a "eat healthy and be active" plan. Mostly good food choices but all things in moderation, etc. I wasn't counting calories and inevitably my weight would creep up. When my clothes start getting tight, I'd add on extra cardio done at 5:30 in the morning, which meant I was only sleeping about 5 hours a night.
I was tired of running myself into the ground and found this site. I like Leigh Peele's keep it simple strategy and learned why counting calories never had worked for me in the past...I wasn't counting right. Her lighter workouts and emphasis on NEAT works for me lifestyle wise right now. So I've been counting calories and following the OPT for workouts for the last two weeks. I'll continue for two more weeks, til I start NROLW.
Goals for the challenge:
1. Drink 1.5 gallons of water a day. I take Aldactone for hormonal acne and it's a diuretic and I get really thirsty. As a side note, the acne virtually disappears when I lighten up my training load and returns when I start to hit on overtraining...and I like to be clean, it's not a hygiene problem
2. Get 7-8 hours sleep a night. Stays hydrated helps or I wake up at night thirsty. Melatonin really helps too, love that stuff.
3. Nutrition wise, continue to track calories. Mostly I eat at home, which helps. Once I start NROLW, I plan on eating at the maintenance level recommended in the book. I have flab to lose but it's been there so long, I'm used to it. So my goal is to add some muscle.
4. Emphasis NEAT, working in yard, walking dog, etc.
5. Cardio, once a week, I run for 4-5 miles with a friend at a slow pace. Also like walking on an incline on the treadmill too. At the moment, I'm doing 3 times a week.
If you have any suggestions, I'd love to hear them!
Sleep: 6 hours
Water 1.5 gallons
NEAT-major cleanout of my boys' closet and toys. The Hot Wheels years are gone for them Packed it all up and dropped it off at Goodwill.
Opt workout A1, at home. Ideally I'd have some more db's but I'm only doing this workout plan for a couple more weeks and then it's back to the gym.
Foam rolling and dynamic warmup
3 sets of 10, 90" RI's
wide stance deadlifts, 20 lb db's
one legged bridges on swiss ball
seated chest flys on ball, 10 lb db's
standing neutral grip shoulder press, 15's
birddogs, 10 seconds each, subbed for supermans
low/high woodchops, 8 lb MB, like these
planks, 2:00 each
My left hammie cramped on the bridges. I guess I should throw in glute activation work everyday?
Also walked the bridge for 50 minutes at a moderate pace. It's close to the ocean and the views and the breeze are great.
I am so excited to have some fitness goals again and can't wait to get started. I had planned on waiting two weeks til my kids went back to school and then start NROLW. But I realized it won't kill them to go to the gym with me a few times. So I'm starting tomorrow! I will be out of my comfort zone because I've never done barbell squats or deadlifts, etc, but that's ok.
Another goal for me is posture correction. My shoulders roll in. I've been pretty faithful for the last 3 months about foam rolling my back, but I need more chest stretching and general awareness of my posture. So in terms of a quantifiable goal, I will add in some shoulder and chest stretching during my 3 workouts, plus 2 more times a week on non-lifting days. Ultimately, I need to quit sleeping on my left side. That left shoulder rolls forwards more and I think it's from sleeping on it. However, short of sewing tennis balls in the left side of my jammies, I don't know how to break the habit and become a back sleeper. My posture definitely needs work or I will end up a hunched over old lady!
Also, need to up my water goal to 5L. I woke up early this morning, feeling very parched. I'll never tracked water intake, so I'm just guessing at this point how much I need.
Welcome to the forums and the challenge! Good luck with NROL4W, it's a great program. And your before pics look amazing! Can I steal them for my after pics?! There's no way, judging from your pics, that I'd ever have guessed you were 40, rock on girl!
PS I see you walked on a bridge... where are you from? Sounds pretty!
Hi Mermaid Girl, thanks for the welcome! I've seen your pics, you already have a smokin little body
I live in Florida, just north of Daytona, about 10 minutes from the Atlantic. Tomorrow morning, a friend and I are running along the beach at sunrise. It's really nice here
Sleep-7 hours
Water 4.5L
Food 1784 cal 39p/34c/27%f
Foam rolled and stretched
NEAT today was good, lots of cleaning
NROLW A1
Foam rolling, bird dogs, leg and hip swings, bridges.
Squats, 1 set x 15reps, BW
Squats
1 x 15, 45lbs
1 x 15, 65lbs
I keeping forgetting I can't remember shit! I've never brought a log to they gym with me, maybe it's time? I did an extra set than what was called for. All the following exercises were supposed to be sets of 2, not 3.
30 degree pushup
3 x 15, BW
supersetted with
seated row
2 x 15, 50 lbs
1 X 15, 40 lbs
dropped wgt b/c I was having trouble pinching my shoulder blades together
step ups
2 x15, 20 lb db's
1 x 15, 15 lb db's
supersetted with
jackknife on swiss ball
3 x 8, BW
After reading the NROLW book last night, I realized I've been cheating on my step ups for years. I've been compensating for my weaker left leg by pushing off the floor hard with the "nonworking" other leg. So I'm dropping from weight til my left leg gets up to speed.
When I was done, I was sweating but not wasted. Sheesh, I was hungrier than usual today so I did eat more too.
The only planned cardio is Tuesday's easy 5 mile run with my girlfriend and one other day of walking with a friend. Normally I would be throwing HIIT in the mix too, but I think it makes me too tired and hungry. So the cardio is just going to be moderate and I'm going to push up my calories to maintenance levels and see what happens.
I'm already looking forward to the next workout. There's barbell DL's in the workout and I've only used 20 lb db's + I don't have the best mobility. Think I'm going to try using the empty olympic bar in the squat rack...
Sleep: 7 hours
Water and food on target
NEAT: low
Foam Roller before and after run
Today was a 4 mile run with a friend and I could take a nap this afternoon. I haven't been running much lately, just once a week. Even though we are running pretty slow, I noticed I am TIRED on the days I run. I don't think my friend will be too disappointed if we just walk instead. So I am probably to take a break from running for a while so I can recover for the NROLW workouts.
If you've deadlifted two 20lb dumbbells, that's only 4-5 lbs difference from the olympic bar. I did the original NROL Fat Loss I, II and III and Hypertrophy I all with dumbbells and it didn't seem to hinder me at all.
On a related note, Cosgrove's programs do push you, so you'll be prone to eat more. This is a consideration if weight loss is one of your goals.
At any rate, good luck with the challenge and achieving your goals.
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Tom
No "happy hours" makes for a lot of miserable days. - Mahler
I love the title of your log. I put off starting one at first because I couldn't come up with a clever title. Then I just said screw it. I think where you are is pretty close to where I want to be. You look great. Good luck with your goals!
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AM, homeschooling mom to Wild & Wacky, see my fitness journey here, my training log here and my everything else blog here.
Consistent practice equals consistent progress.
If you've deadlifted two 20lb dumbbells, that's only 4-5 lbs difference from the olympic bar. I did the original NROL Fat Loss I, II and III and Hypertrophy I all with dumbbells and it didn't seem to hinder me at all.
On a related note, Cosgrove's programs do push you, so you'll be prone to eat more. This is a consideration if weight loss is one of your goals.
At any rate, good luck with the challenge and achieving your goals.
Thanks for stopping by Stingo. I worried for nothing about doing deadlifts with the olympic bar. It was no problem
Yesterday was a recovery day.
Sleep: 6 hours
Water: 4 or 5 liters
NEAT: good, energy was good too
Did foam rolling and used a tennis ball on my shoulder, booty and the arch of my foot.
Workout B1
Warmup:
Mobility stuff
Reverse lunges with twist, 1 X 15 BW
DL's, 1 X 15, 12 lb bar
DL's
1 x 15, 45lbs
1 x 15, 65 lbs
Alternating sets:
OH shoulder press
1 x 15, 15 lb db's
1 X 10, 15 lb db's too heavy
Wide Grip Pull Down:
1 x 12, 70 lbs, too heavy
1 X 15, 55 lbs
Alternating sets:
Lunges
2 x 15, 20 lb db's
Jackknives on ball
2 x 8, BW
Jackknives feel so easy that I must be cheating somehow.
Walk 40 minutes.
Food wise, I stepped up to the plate and upped my calories to what was recommended in the NROLW. No one has to twist my arm to eat. The last couple of days have been pretty close
1980 cals, 35P 41C and 24F.
It's been much harder to keep the protein ratio high when the calories are up.
In the past, I've worked out with a trainer. They would mix it up A LOT and it wasn't easy to track progression. This is the first time I've just focused on a few lifts and logged my weights. I am excited to see what happens.
Another rest day. My daughter is doing a kids tri in the morning and I get to "race" with her for moral support. It's untimed, everybody wins and it's a good time. Originally, other friends were doing the race with her, but all have dropped out for different reasons. When I asked her if she wanted to skipped it too, she said no way. I'm so proud of her for doing her own thing.
Nutrition stuff:
Yesterday, weights day
1235 cal 44p 27c 29f
Today, rest day
1519 cal 33p 31c 36f
Appetite has been lower but I'm sure it'll pick up tomorrow, especially after the big "race". She did this race last year and was SO proud when she finished. I'm excited for her
The workout felt really good, but I left almost feeling cheated since it was so short. But when I read some of logs of women during the later stage workouts, I am in awe of what they are doing. My inner adrenaline junkie likes those more intense workouts I don't know if they like me back though because I get run down pretty easily. Time will tell.
The lack of appetite from yesterday caught up with me, annoyingly because it was the middle of the night. I'm trying to bulk, so I've bumped up my calories and my body is going through an adjustment process.
Looking at the list, I was struck by how many of the items are already part of my responsibilities, i.e., scrubbing the floors, cooking, grocery shopping, etc.
Then, I was struck by the irony. So many times I'v worked so hard at the gym or my bike that I'm toast for the rest of the day. Meanwhile, my household chores are piling up, the house is getting messy and I'm getting overwhelmed by the backlog of work.
There was a book published earlier this year called something like "Why Your Clutter is Making You Fat". I didn't read it, but the concept makes sense to me. I always eat better when there's a sense of order in my life.
If there's ever a time I'm prone to overeat, it's when I'm tired and procrastinating from tackling an overwhelming list of things to be done. There's other times too, but that's a big one for me.
It makes so much sense to integrate my fitness goals with my other responsibilities. Much less stress, less procrastinating, better time management, cleaner house, better diet.
Hi CeeBee, thanks for stopping by my log. You've been on my list to say HI to because I noticed that we have similar stats and goals. You look so much leaner than me though .
I'll be following your log to see you packing on that muscle! Upping those calories is tough though isn't it? I'm right there with you on that.
I'm on my own now too after having a trainer for the last 7 months. I hope to see my progression on the weights now that I'm tracking. Do you use a workout log or just the NROL printouts? I'm thinking of buying a log - right now it's just scribbled in a notebook.
Just wanted to pop in to tell you that I want to hug your pup! (I lost mine in June and I am now yearning after other's dogs!)
Also, wanted to chime in that I do my own workout sheets. I fit all the workouts for each phase on one excel spreadsheet so I can see at a glance how I am progressing. I did it for NROL, NROL4W and now Power Training. It works great!
ETA: Sorry, Ceebee! I should have posted this in Chloe's log......excuse the hijack. carry on
Just wanted to pop in to tell you that I want to hug your pup! (I lost mine in June and I am now yearning after other's dogs!)
Also, wanted to chime in that I do my own workout sheets. I fit all the workouts for each phase on one excel spreadsheet so I can see at a glance how I am progressing. I did it for NROL, NROL4W and now Power Training. It works great!
Oh Jane, I'm so sorry about your dog. We've had ours less than 2 years and he is the love of my life!
I wish I could use excel. I need a tutorial or something. I can never get the columns the way I want. I think I'll make that one of my goals after the kids go back to school. I'll have more time on the computer then.
Hi, Ceebee. Your before looks fantastic. I think you'll do great focusing on building muscle for this challenge.
I grew up in Florida and miss it! I would love to be able to walk or run by the ocean.
Hi Jedigrrl, thanks for stopping by!!! Where did you live in Florida?
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Stopping in to say Hi and wish you luck on the challenge! Making my rounds....back to reading. Train Hard!
Bev
Hey Bev! Do you have a log yet? Thanks for the good wishes and good luck to you too
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Hi CeeBee, thanks for stopping by my log. You've been on my list to say HI to because I noticed that we have similar stats and goals. You look so much leaner than me though .
Hi Chloe, fellow virgin bulker You need to see yourself objectively because you are already super lean, trust me!
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Upping those calories is tough though isn't it? I'm right there with you on that.
With all this protein, it is tough to eat enough. My husband is feeling no sympathy for me though Sometimes I am making myself eat, which feels weird. As the workouts get harder, I'm sure the hunger go way up. Then I'll be missing these days of not wanting to eat
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I'm on my own now too after having a trainer for the last 7 months. I hope to see my progression on the weights now that I'm tracking. Do you use a workout log or just the NROL printouts? I'm thinking of buying a log - right now it's just scribbled in a notebook.
No, I haven't kept a log because I've been relying on a trainer too. Not that they ever logged anything either! Since opening a log here, my workouts are recorded here, but that's it. Yesterday, I found a thread here that linked to some AWESOME NROLW excel training logs. If you can print an excel spreadsheet, then you are all set! Here's the link:Caustic Musings » New Rules of Lifting for Women Diet Calculator and Workout Logs
Ran with a friend this morning, along the ocean while the sun was rising. We ran at her pace, which was fine. Running seems to tank my energy later in the day anyway, so easy is better.
49 minutes
4.86 miles
10:02 pace
Great way to start the day
Got a pair of Nike Eclipses yesterday, similar to Nike Frees. I wish I could cut and paste an image here, but don't know how. They feel super light compared to my running shoes and I love them.
Ceebee's Less is More Fitness Log
and upped my calories to what was recommended in the NROLW. No one has to twist my arm to eat. The last couple of days have been pretty close
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