Hi, everyone! I just joined and posted stats for the August fitness challenge and wanted to start a log. Will post more about me and today's log later this evening. Off to dance class!
Warm up
10 min elliptical
Squat
15 x 40 w/ oly
13 x 40 w/ oly (I'm not doing this right, I get a pinch through my shoulder! otherwise, I think the quads can take more)
Static Lunge 15 x 22.5s
15 x 22.5s
2-pt DB Row
15 x 20
15 x 20
Push-Up
13 girl
11 off the bench
SB Crunch
20 x 10
20 x 10
Metabolic Overdrive
5 min warm up
1 min 6.0, 2 min 4.0
1 min 6.0, 2 min 4.0
1 min 6.0, 2 min 4.0
6 min cool down
Dance Class
Lots of glute squeezes and arms. Between that and the lunges, my hiney will hate me tomorrow!
Thanks for stopping by! I am two days behind journaling food, but at least I am up and headed to the gym to lift at 5:30am. Will log later tonight after dance class.
Ah...! Work has been stressful (we went through a 25% RIF today) and food was bad the last few days. I am really trying to monitor the stress induced chocolate eating. Today I took a Zone bar so I'd have that as an option over the vending machines. Must.get.back.on.track.
I did my second NROL break-in workout today. I really like NROL! and I love these lifts! I'm glad I chose this over NROLW. Maybe it's because it's different. Two new-to-me lifts today were the single DB shoulder press and the close-grip lat pull down. I could feel the core working in the single DB shoulder press and holy triceps on the close-grip pull down!
I do, however, think I might have done better having a little something in my belly. I was tired and lacking energy!
Warm Up
10 min elliptical
Deadlift
10 x 50 w/oly
13 x 40 w/oly
(for some reason I was under the impression I should be able to do the same weight as I do for squats - not so!)
Step-Up
15 x 12.5
15 x 12.5
1 Arm DB Press
15 x 12.5
15 x 12.5
Close Grip Lat Pull Down
15 x 55
15 x 55
Reverse Crunch
20
20
I'll be doing the metabolic overdrive tomorrow at lunch.
1 - I despise step ups but MAN they make my butt burn!
2 - I love the close grip lat pull!
3 - I DL wayyyy more than I squat... yet do lying hamstring curls at wayyy lower than I do seated extns. I leg press WAYYY more than I squat... so the lbs are irrelevant. I think the different movement makes things easier/harder at a given weight.
1 - I despise step ups but MAN they make my butt burn!
2 - I love the close grip lat pull!
3 - I DL wayyyy more than I squat... yet do lying hamstring curls at wayyy lower than I do seated extns. I leg press WAYYY more than I squat... so the lbs are irrelevant. I think the different movement makes things easier/harder at a given weight.
I'm stepping on the bench for the step-ups rather than a shorter step with risers, so I think my aerobic capacity is being taxed more than my butt, but really my butt hasn't stopped hurting all week! I am feeling the deadlifts already. I have been doing Romanians, so again, this is a little different too.
This has been a crazy week, but I did want to take some time to post a bit about myself.
I am a married, 39 yo mother of three. My kids are 17, 5, and 3. I work full-time as an IT project manager and enjoy working out, reading, writing, bellydance and trashy reality tv. I take bellydance twice a week for an hour each - one traditional cabaret style class and one tribal fusion class - and find it a great compliment to lifting. Most of the time, class is a 30 min warmup with lots of stretching followed by work on choreography, so it's like light cardio.
I have always struggled with my weight. I was a fat baby and a fat kid and was put on my first diet at 7! At 5'5", I maxed out at 195lbs in 9th grade. In 10th grade I decided I wanted to date and have boyfriends and feel better about myself, so my dad sent me to The Diet Center and I ended up weighing 118 by the time I was 17. I kept that weight off for years. A year after having my 17 year old, I was back at about 120lbs. I did put more weight on, but for the most part kept things in check until I met my current husband 10 years ago at 144 and a size 8. By my wedding two years later, I was in a size 12. I was wearing 16s when I got pregnant with my now 5 year old. Fast forward to delivery day for my 3 year old and I had reached my largest ever at 235lbs! When the baby weight quit coming off by itself, I was horrified to find myself at 210.
Seeing the scale that high and facing trading in my maternity pants for a size 20 freaked me out and it is then I began the journey to lose weight and lose it for good. Over the last three years, I have done a combination of calorie counting and Weight Watchers and found myself in my best shape ever last year at 136lbs and approximately 19% bf. I credit Turbo Jam with a few Firm DVDs mixed in for most of those results. My goal at the time was to wear a bikini for a beach vacation in July and I achieved it! But, I did not have a plan for maintenance and had no goals beyond the bikini and kind of took a slow backslide. So here I am a year later and 12lbs heavier, but a whole lot flabbier!
Also, at the point where I reached my goal last year, I was working out 6 days a week for an hour or more at a time and eating practically nothing on WW. When I started getting dizzy during workouts, I decided to check my calories rather than WW points and found they only added up to 1000 cals a day! No wonder I couldn't sustain that! So, my goal this time around is not to work harder and eat less, but just to do everything SMARTER. I know I have to exercise and I know I have to eat well, but I don't have to starve myself or do cardio 45 minutes a day 6 times a week to be fit and look good - at least I hope I don't.
So, I'm disappointed in myself for having let things go over the last year, but determined to turn things back around and get in even better shape, but with a plan to continue with clean eating and fitness as a lifestyle, not a short-term plan for a short-lived goal, and to get there in a way that makes sense!
I'm gonna mention up front that you might have to raise your calories to support the work on NROL. 1400 calories is not a lot of energy to support the metabolically taxing lifting for NROL.
oh and Hai!
__________________ It all starts with the mind, but the thoughts, the intention aren't enough. Action needs to come next. Dream it, believe it, plan it, execute it, celebrate it. - Wendy
I'm gonna mention up front that you might have to raise your calories to support the work on NROL. 1400 calories is not a lot of energy to support the metabolically taxing lifting for NROL.
oh and Hai!
Thanks for stopping by! I had heard this and it was my experience when I tried doing NROLW earlier in the year. My butt and biceps grew, but I didn't lose any fat because I could not get the food under control.
My eating this week has been TERRIBLE. And this is after 2 week of hitting my calorie targets and losing 4lbs before the challenge started.
So, I am not sure what to think. There were a few factors that could have resulted in the bad eating this week, so I am not sure I am ready to place blame on the NROL workouts. I am doing the fat loss program, so maybe I am naive, but I thought that would be doable on a deficit.
I have four days of dance workshops coming up late next week. I haven't determined how I'm going to schedule my workouts this upcoming week to prepare. I can promise I won't survive them if I workout like I did this week. NROL is kicking my butt!
No workout today, but I did get some NEAT in - vacuuming, picking up kid toys, flipping mattresses. I am back on plan with the eating today. So far (still have to log in Sparkpeople):
1 c cooked oatmeal, .5 blueberries, 1 scoop protein powder, 1 tbs flaxseed
6 oz shrimp, .5 c brown rice, 1 c broccoli
grande starbucks mocha light frappucino, no whip (my weekly treat - thought about asking if they could spike it with their new protein powder)
Welcome and so glad to read more about you. Congrats on your losses thus far. It sounds like you are enjoying NROL! I have a feeling at some point, I may be doing that, too. Thanks for stopping by my log. I did answer your question in there.
__________________
Ginger
"The miracle isn't that I finished. The miracle is that I had the courage to start." ~ John Bingham
Weekly check in - I am surprised to find I have lost 1.2lbs this week because my food was horrible! I hadn't logged in Sparkpeople and had no idea what my cals looked like, but spend time doing it this morning because I don't log - the good, the bad, AND the ugly - I won't have a sense of how many calories I need to eat. So, although my numbers weren't where I wanted to be, I did lose. Just imagine if I had actually stuck to my target calories. I might be down 2lbs! So, this was my week:
m 1383 nrol, HIIT, dance
t 1899 off
w 1616 off
h 1518 nrol
f 1602 cp2
s 1897 nrol
u 1352 NEAT
Average calories for the week were 1600 a day. That's only off my goal by 100 a day. Lesson learned is to log NO MATTER WHAT because it might not be as bad as I think it is!
I have dance workshops later in the week and am trying to find out how to balance that with the lifting. I had considered taking the week off, but I am on a roll with meeting my workout goals for the week. I'd hate to break that stride this week. So, my plans are to do NROL today and Wednesday and take the rest of the week off. I have 4 hr workshop Thursday night, 8 hrs Friday, 8 hrs Saturday and at least 4 hrs Sunday. :-O
No workout today, just dance class, but I am going to wear my HRM and find out how much of a workout this class is. I don't count dance class as training of any kind at the moment. Maybe it can count for a little cardio.
Food was hard today. I have been dealing with major hives and allergic reaction to something for four weeks. After a visit to the allergist and a week of prednisone, I have finally figured out the culprit - turkey! I had a turkey burger set aside from dinner for lunch today, but couldn't eat it. In a pinch I had a Morningstar Farms Gardenburger with a salad. I've learned I need more carbs than that at lunch! If I don't have some carb at lunch, I am craving sweets afterwards.
I am trying to layoff the chicken and eggs for just a few days before introducing them into my diet, just to be sure it's not all poultry I'm allergic to. I desperately need to get to the store and get some cottage cheese!
Food was:
1 c kashi golean, .5 c blueberries, .75 c skim milk
12 almonds, 1 tbs raisins
2 c fresh spinach, .5 red pepper, .25 c soybeans, handful of sugar snap peas, 1 garden veggie burger, 2 tbs newman's own low fat sesame dressing
200 cals worth of 71% dark chocolate
1 c tomato soup made with skim milk, 1 slice whole wheat bread, 1 slice colby/jack
Saw your post on Ginger's log and thought I'd reply here. With NROL and NROL4W, I think you really have to have your calories/macros dialed in. In other words, if you can say something like:
I do x amount of activity, and when I consume y amount of calories, I lose weight.
then chances are you'll do ok with that sort of program. Looking at your log though, the two times you've posted your nutrition, two treats have come up - the frappucino and the dark chocolate. Not sure how often you treat yourself, but if you did it daily for around 200 cals, that'd be close to half a pound added at the end of the week. Just a thought.
__________________
Tom
No "happy hours" makes for a lot of miserable days. - Mahler
Looking at your log though, the two times you've posted your nutrition, two treats have come up - the frappucino and the dark chocolate. Not sure how often you treat yourself, but if you did it daily for around 200 cals, that'd be close to half a pound added at the end of the week. Just a thought.
Just a thought to add here - if the treats are in addition to your daily calories, you would gain. If they are included in your daily calorie budget, then the only "damage" might be to macros or to overall nutritional value of what you eat ("empty" calories instead of getting nutrients from whole clean foods). I eat treats, but I don't go over my deficit calories (most of the time ) - it's more about the quality of food and macros for me.
Saw your post on Ginger's log and thought I'd reply here. With NROL and NROL4W, I think you really have to have your calories/macros dialed in. In other words, if you can say something like:
I do x amount of activity, and when I consume y amount of calories, I lose weight.
then chances are you'll do ok with that sort of program. Looking at your log though, the two times you've posted your nutrition, two treats have come up - the frappucino and the dark chocolate. Not sure how often you treat yourself, but if you did it daily for around 200 cals, that'd be close to half a pound added at the end of the week. Just a thought.
Excellent point, but both of these were within my calorie range. I've done much better this week with calories than last, but you're right that these little things can add up!
I guess I am still working out how many calories I need to eat to lose fat. I averaged 1600 a day last week when I was targeting 1500 and lost 1.2. I really need to get to 1500. Leigh's program would have me at 1350! Gah!
Just a thought to add here - if the treats are in addition to your daily calories, you would gain. If they are included in your daily calorie budget, then the only "damage" might be to macros or to overall nutritional value of what you eat ("empty" calories instead of getting nutrients from whole clean foods). I eat treats, but I don't go over my deficit calories (most of the time ) - it's more about the quality of food and macros for me.
I did suffer for the chocolate. An apple and protein shake would have been much more filling!
Excellent point, but both of these were within my calorie range. I've done much better this week with calories than last, but you're right that these little things can add up!
I guess I am still working out how many calories I need to eat to lose fat. I averaged 1600 a day last week when I was targeting 1500 and lost 1.2. I really need to get to 1500. Leigh's program would have me at 1350! Gah!
Minus the chocolate you'd have what, 1400? Pretty close to Leigh's specs.
As for being within your calorie range, while that may be true, the calories you're adding are basically empty so you get no nutritional value from them whatsoever. Having some good fuel may just help you get through your next workout whereas your butt would be dragging. Just a thought.
__________________
Tom
No "happy hours" makes for a lot of miserable days. - Mahler
hope your hives have cleared up and that you're not allergic to all poultry - that would be awful - it's such a staple in my diet. loved to hear your back story - best shape ever at 38 and after two kids - wow, that is a real accomplishment and it's only a matter of time until you get there again!
Minus the chocolate you'd have what, 1400? Pretty close to Leigh's specs.
As for being within your calorie range, while that may be true, the calories you're adding are basically empty so you get no nutritional value from them whatsoever. Having some good fuel may just help you get through your next workout whereas your butt would be dragging. Just a thought.
You are absolutely right! On the days I opt for Starbucks or chocolate for a snack, I suffer. An apple and protein shake is far more filling! The quick energy of caffeine or sugar is not really lasting or sufficient fuel.
The Bellydancer Brings It!
Will log later tonight after dance class.
) - it's more about the quality of food and macros for me.
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