Although I could write a book, in the interest of not boring I'll be brief. I'm Nancy, a 53 year-old married mother of one, healthcare I.T. project manager. Before I got pregnant 20 years ago, I was heavily into bodybuilding, working out 2 hours 6 days a week, and preparing for a contest. After my pregnancy I lost the weight but never really got back into fitness. After I turned 40 the weight started piling on and now here I am.
Three months ago my mother died. Although the cause was infection and bleeding from a botched hysterectomy, I firmly believe she would have fared better if she hadn't given in to the twin evils of inactivity and bad diet long before. When I vowed to make permanent changes this year I took some pictures and when I looked at them I saw my mother's body. This is some scary shit, people. I want to go into my older years and eventual retirement fit and feeling great, not limping through each day with a potential heart attack or stroke lurking in my future.
In the next six months I will
- finish all NROL4W stages
- lose at least 40 lbs.
- reduce BF% to at least 30%
- be able to do at least ten standard pushups
- be able to squat at least 95 lbs. for reps
I've been doing Weights Watchers for the last three months and have lost 20 lbs (yes, I was fatter than this ). I want to continue going because I like the accountability of a weekly weigh-in and the meetings are useful. The Core plan is very NROL friendly and I think I can use it to make my macros and calories.
Ok, now the part you all were waiting for...the pictures. I'll be taking new one every months and will post them along with the stats.
__________________ The Evolution of a Dream:
Dream is implanted into brain.
Dreamer becomes thrilled.
Dreamer becomes terrified.
If no action is taken, terrifying thoughts grow into flesh-eating monsters. Dream is considered unrealistic.
If action is taken, terrifying thoughts are revealed to be paper tigers. Confidence soars, miracles unfold and dreamer begins to saunter.
Either way, nothing remains the same.
Hi Nancy! It looks like you have one of the most motivating goals possible....health. I think such a focus will keep you determined to succeed, and you will make it. Best of luck to you over the next six months!
Hello, Nancy.
Welcome aboard!
I started out at 52 and will soon be 59. I am in the best shape of my life with more energy and strength than I ever thought possible. I applaud you for your goals and wish you well on the journey.
__________________ In Fitness & Friendship, MAHLER
______________________________ __________________________ There is no light at the end of the tunnel. You carry the light with you.
Spent yesterday and today getting ready geared up for the challenge. Yesterday was grocery shopping and printing training logs (thanks, Aoife!). I've gotten out of the protein mindset and needed to stock up on chicken breast, eggs, shrimp, salmon, etc.
Today is cooking. I'm hardboiling eggs, poaching chicken breast and cooking a big batch of brown rice. I figured my calories based on the formulas in the book...1910 on non-workout days and 2230 on workout days. I'll stick to that for a week and see how it plays out. Somehow I think that's how much I eat now and still lose 1-2 lbs. but I've been doing the WW Core plan which doesn't count calories.
Tomorrow is stage 1, workout A. I've been down with cold since Thursday but hopefully I'll be well enough tomorrow to workout.
__________________ The Evolution of a Dream:
Dream is implanted into brain.
Dreamer becomes thrilled.
Dreamer becomes terrified.
If no action is taken, terrifying thoughts grow into flesh-eating monsters. Dream is considered unrealistic.
If action is taken, terrifying thoughts are revealed to be paper tigers. Confidence soars, miracles unfold and dreamer begins to saunter.
Either way, nothing remains the same.
Hi Nancy,I'm glad to see someone else in the challenge that is close to the same age that I am. I am 54,and the same thing happened to me after I turned 40. I have steadily gained my weight. I use to always be on the thin side, I was always very active,but somewhere along the line, I slowed down and stopped working out so much. It also does not help that I work in a bakery...to much temptation around.
Hi Nancy,I'm glad to see someone else in the challenge that is close to the same age that I am. I am 54,and the same thing happened to me after I turned 40. I have steadily gained my weight. I use to always be on the thin side, I was always very active,but somewhere along the line, I slowed down and stopped working out so much. It also does not help that I work in a bakery...to much temptation around.
Welcome fellow boomer! Yikes, I don't envy you, working in a bakery. How are you handling that? I hope you're taking your food with you so you have something to eat when temptation strikes. Good luck on your challenge.
__________________ The Evolution of a Dream:
Dream is implanted into brain.
Dreamer becomes thrilled.
Dreamer becomes terrified.
If no action is taken, terrifying thoughts grow into flesh-eating monsters. Dream is considered unrealistic.
If action is taken, terrifying thoughts are revealed to be paper tigers. Confidence soars, miracles unfold and dreamer begins to saunter.
Either way, nothing remains the same.
What a tough day. Not just the workout, although that was tough I got through it. Not the food which I had a handle on today. But work was a bitch. One meeting after another, running from pillar to post. I missed my afternoon meal and had to eat it when I got home at 6 pm. Not good.
Today was Stage 1, workout A.
Squats 2x15, 25#
Pushups, 2x15, 60 degree angle
Seated row, 2x15, 30#
Step-up, 1x15 on a step bench with a riser (not high enough)
Step-up, 1x10 on the stairs, 2 step height
Prone jackknife, 1x5, 1x10
The jackknifes were a major problem. Balancing on the ball was a trick and I can see how much work I have to get some core strength and balance. I also screwed up the rep count. I thought I had to get 15 but it was only 8. Now that I've done it I'm sure I'll do better next time.
__________________ The Evolution of a Dream:
Dream is implanted into brain.
Dreamer becomes thrilled.
Dreamer becomes terrified.
If no action is taken, terrifying thoughts grow into flesh-eating monsters. Dream is considered unrealistic.
If action is taken, terrifying thoughts are revealed to be paper tigers. Confidence soars, miracles unfold and dreamer begins to saunter.
Either way, nothing remains the same.
Glad I'm not the only one who got the jackknife reps backwards!
I've been doing the eat every 3 hours things since June. This was one of the toughest adjustments for me. Sometimes I'll be with a customer and simply can't stop to eat.
I just try to limit the number of times that happens by eating around potential problems or delays. If I've got to be with a client near a meal time I'll eat early if I think there's a chance I may end up having to eat late.
"Brick walls are there for a reason. They are not there to keep us out. The brick walls are there to give us a chance to show how badly we want something. The brick walls are there to stop people who don’t want it badly enough. They're there to keep the other people out.” -Randy Pausch
I've always eaten five meals a day so it's not a problem. My job has become a bear lately and sometimes I plan a meal and don't get to eat it because I'm just too busy or not in a place where I can eat. That's what happened yesterday. I wound up at the end of the day not eating all my calories. My other mistake was not taking the post-workout shake. I normally don't workout in the morning. I did yesterday because I was so excited to start the program and I didn't eat before working out. I ate breakfast afterwards figuring that would be enough. Big mistake that won't happen again.
So anyway I figure it's all a learning process. I've got my food packed for today and a easier day at work. Tomorrow I'll workout after work and have a shake at the ready.
__________________ The Evolution of a Dream:
Dream is implanted into brain.
Dreamer becomes thrilled.
Dreamer becomes terrified.
If no action is taken, terrifying thoughts grow into flesh-eating monsters. Dream is considered unrealistic.
If action is taken, terrifying thoughts are revealed to be paper tigers. Confidence soars, miracles unfold and dreamer begins to saunter.
Either way, nothing remains the same.
I did 2x15 also on the jackknives!! Ah well ... we'll be stronger in the end, right!!??
I also applaud you on your health quest ... I have been on a health journey for the past 8 months and although it was frustrating at times, I feel better now than I have in a very long time!!!
Looking forward to getting to know you better ... happy challenging!!
Julie
__________________
Life's a Journey ... Enjoy the Ride!
Deadlifts, 2x15, 25#
DB shoulder press, 2x15, 10#
Wide-grip lat pulldown, 2x15, 50#
Lunges, 2x15
Swissball crunches, 2x8, 5#
Lunges have always been my least favorite exercise, even when I was fit. I'm really surprised I did 2 sets of 15. I did do them next to a bench so I had something to put my hand on for balance. Core strength and balance are my weaknesses.
Food was pretty good even after making a midday adjustment from the meal I brought to the one provided at a lunch meeting. Lucky for me it was sammiches so I had a pile of turkey on a piece of whole grain bread and brought an apple. And I remembered the postworkout shake.
Let's see how sore I'm going to be tomorrow.
__________________ The Evolution of a Dream:
Dream is implanted into brain.
Dreamer becomes thrilled.
Dreamer becomes terrified.
If no action is taken, terrifying thoughts grow into flesh-eating monsters. Dream is considered unrealistic.
If action is taken, terrifying thoughts are revealed to be paper tigers. Confidence soars, miracles unfold and dreamer begins to saunter.
Either way, nothing remains the same.
__________________ 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
hi nancy and welcome! that muscle memory from 20 years ago will return and you will get stronger!
I hope so. I'm the poster child for muscle imbalances.
__________________ The Evolution of a Dream:
Dream is implanted into brain.
Dreamer becomes thrilled.
Dreamer becomes terrified.
If no action is taken, terrifying thoughts grow into flesh-eating monsters. Dream is considered unrealistic.
If action is taken, terrifying thoughts are revealed to be paper tigers. Confidence soars, miracles unfold and dreamer begins to saunter.
Either way, nothing remains the same.
At least I got the right rep count on the jackknifes but my form and balance sucked. I've decided to do 3 workouts at each rep level in this stage so I can get strong enough to do the next stages. It will take me 8 weeks to get it done but all I've got is time, right?
Food is still really good. Today I had a meeting out of the office but put a turkey sandwich in my purse so I had something to eat on the way there. Let's see how things go this weekend. They are always a challenge because I get lazy and don't want to plan.
__________________ The Evolution of a Dream:
Dream is implanted into brain.
Dreamer becomes thrilled.
Dreamer becomes terrified.
If no action is taken, terrifying thoughts grow into flesh-eating monsters. Dream is considered unrealistic.
If action is taken, terrifying thoughts are revealed to be paper tigers. Confidence soars, miracles unfold and dreamer begins to saunter.
Either way, nothing remains the same.
I was down 1.2 lbs at my Weight Watchers weigh-in yesterday which brings me to a total lost of 4 lbs. since New Years. Granted most of that is holiday bloat but I'm feeling much better with it gone. I also feel stronger after just a week of doing the NROL4W workouts.
My goal for this week is to come up with a preworkout warmup plan so I don't experience the knee pain again from jumping into my workout cold.
__________________ The Evolution of a Dream:
Dream is implanted into brain.
Dreamer becomes thrilled.
Dreamer becomes terrified.
If no action is taken, terrifying thoughts grow into flesh-eating monsters. Dream is considered unrealistic.
If action is taken, terrifying thoughts are revealed to be paper tigers. Confidence soars, miracles unfold and dreamer begins to saunter.
Either way, nothing remains the same.
Nice going so far Nancy... I find the whole food thing to be way harder than the exercising thing. What a pain it is to pack food every day and not be able to just stop at a fast food joint when I am hungry to grab a burger and fries.... OMG. I totally want a burger and fries now. LOL!!
Nice going so far Nancy... I find the whole food thing to be way harder than the exercising thing. What a pain it is to pack food every day and not be able to just stop at a fast food joint when I am hungry to grab a burger and fries.... OMG. I totally want a burger and fries now. LOL!!
Anyway, keep it up friend. So far so good.
LOL I know what you mean about the food. Although it has gotten easier over the years because I've been doing one food plan (won't call it a DIE-t!) or another for so long. My problem is that I never stick to it long enough to get to my goal and have to keep going over the same territory again and again.
I still want to know how you gained so much muscle over so short a period of time. What's been your food and workout plans?
__________________ The Evolution of a Dream:
Dream is implanted into brain.
Dreamer becomes thrilled.
Dreamer becomes terrified.
If no action is taken, terrifying thoughts grow into flesh-eating monsters. Dream is considered unrealistic.
If action is taken, terrifying thoughts are revealed to be paper tigers. Confidence soars, miracles unfold and dreamer begins to saunter.
Either way, nothing remains the same.
Well, I never thought I'd say this but I'm not eating enough. Two days in a row I came way under my calorie allotment by at least 500 calories. I'm not preplanning my meals, which I suppose is not good, but I'm trying to get intuitive about food so I can know how much to eat by sight and feel, not by obsessing about numbers. So I have to up my portions over the next few days.
I did Workout B yesterday.
Deadlifts, 2x15, 25#
DB shoulder press, 2x15, 10#
Wide-grip lat pulldown, 2x15, 60# (up 10#)
Lunge, 2x15, hand on support
Swissball crunch, 2x8, 10# (up 5#)
Did I mention how much I hate lunges?
I think I strained the middle of the muscle belly in my left thigh during the lunges because I have a sharp pain right in the middle of the front of my thigh. The knees ache when doing any bending type movement even after a 15 minutes warmup. I hope it's just going to take a while to get used to doing these movements again.
__________________ The Evolution of a Dream:
Dream is implanted into brain.
Dreamer becomes thrilled.
Dreamer becomes terrified.
If no action is taken, terrifying thoughts grow into flesh-eating monsters. Dream is considered unrealistic.
If action is taken, terrifying thoughts are revealed to be paper tigers. Confidence soars, miracles unfold and dreamer begins to saunter.
Either way, nothing remains the same.
Well, I never thought I'd say this but I'm not eating enough. Two days in a row I came way under my calorie allotment by at least 500 calories. I'm not preplanning my meals, which I suppose is not good, but I'm trying to get intuitive about food so I can know how much to eat by sight and feel, not by obsessing about numbers. So I have to up my portions over the next few days.
I did Workout B yesterday.
Deadlifts, 2x15, 25#
DB shoulder press, 2x15, 10#
Wide-grip lat pulldown, 2x15, 60# (up 10#)
Lunge, 2x15, hand on support
Swissball crunch, 2x8, 10# (up 5#)
Did I mention how much I hate lunges?
I think I strained the middle of the muscle belly in my left thigh during the lunges because I have a sharp pain right in the middle of the front of my thigh. The knees ache when doing any bending type movement even after a 15 minutes warmup. I hope it's just going to take a while to get used to doing these movements again.
I know what you mean about being obsessive with the numbers, but it might be a good idea to make sure you measure things for a while. Undereating is NOT a good thing, especially with the workouts you are doing - you need fuel! I know how much of a pain in the butt it can be to measure and weigh and plan, but that's the way to get where you want to be!
I've recently started planning a WHOLE WEEK of menus at a time - it took me a good couple of hours on Sunday, but I now have it all plugged into my program - right down to the calories and the macros. No more asking "Honey, what do you want for dinner tonight" either!
Well, I do measure my food and keep track of my calories so I do know how much I'm eating but I don't plan it out ahead of time. But point taken. I've done the preplanning thing before which was fine but I've gone on and off different food plans (with and without trackers) so many times that I really want to be able to live my life without them. I'll see how this goes for another week or so before I decide if I want to take the next step.
__________________ The Evolution of a Dream:
Dream is implanted into brain.
Dreamer becomes thrilled.
Dreamer becomes terrified.
If no action is taken, terrifying thoughts grow into flesh-eating monsters. Dream is considered unrealistic.
If action is taken, terrifying thoughts are revealed to be paper tigers. Confidence soars, miracles unfold and dreamer begins to saunter.
Either way, nothing remains the same.
Nancy's getting fit at 53 journey
). I want to continue going because I like the accountability of a weekly weigh-in and the meetings are useful. The Core plan is very NROL friendly and I think I can use it to make my macros and calories.
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