Nutrtion Goals (min is for non-WO days; max is for WO days):
Calories: 1777-2030
Fat: 59-68 grams
Carbs: 178-203 grams
Protein: 133-152 grams
Fiber: 25-35 grams
Warm-up: 5 minutes on the treadmill at increasing speed and incline; non-specific warm-up as suggested in NROL4W; specific warm-up for squats using 5 lbs. on weights (could have gone up, but I didn't know my max for the actual set yet).
__________________ 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
Thanks for all the replies! Nice to be accepted so quickly.
As requested by Julie, here's a copy of the information posted in my challenge sign-up post. Some of it is a repeat of what's above, but here it is anyway:
OK, I'm gonna try to jump in here, if it's not too late. I'm a newbie to this forum but not to fitness in general. After 3 kids, I want my bikini body back, LOL!
Age: 38
Height: 5'4"
Weight: 144
BF%: 28.4%
Measurements:
Upper chest: 33.5"
Right upper arm: 11"
Ribcage: 31.25"
Waist: 33.5"
Navel: 31"
Hips: 37.75"
Right upper thigh: 23"
Program: NROL4W; started this morning on both nutrition and exercise.
Daily nutrition goals (min. represents non-WO days; max represents WO days):
Calories: 1777-2030
Fat: 59-68 grams
Carbs: 178-203 grams
Protein: 133-152 grams
Fiber: 25 to 35 grams
Warm-up: 5 minutes on the treadmill at increasing speed and incline; non-specific warm-up as suggested in NROL4W; specific warm-up for deadlifts using 20 lbs. on weights.
I could have done more on the Swiss ball crunches; I've been doing those for a long time anyway, so I think I'll increase that next time and/or try a more challenging variation. On the lunges, however--well, if you don't hear from me tomorrow, it's because I couldn't walk to the computer!
Carrie: Hey girl ! I am so proud of you ! I did my squats monday & there is NO WAY i could have pushed through lunges today ! I am still sooooooooooo sore ! I hope tomorrow to do w/o B well see ! Keep up the great work ! Afterburn
I'm definitely sore today, but I still managed to climb on the treadmill for 15 minutes of HIIT. It actually worked out a bit of the soreness, although it may cause more issues for tomorrow!
Warm-up: 5 minutes on the treadmill at increasing speed and incline; non-specific warm-up as suggested in NROL4W; specific warm-up for squats using 15 lbs. on weights.
OK, I haven't posted in a few days, but that doesn't mean I haven't been working out.
Monday:
Stage 1
Workout B, 2nd time
1/15/08
Warm-up: 5 minutes on the treadmill at increasing speed and incline; non-specific warm-up as suggested in NROL4W; specific warm-up for deadlifts using 20 lbs. on weights.
Warm-up: 15 minutes on the treadmill doing intervals suggested in NROL4W--I skipped cardio on Tuesday, so I was making up for that; non-specific warm-up as suggested in NROL4W; specific warm-up for squats using 15 lbs. on weights.
A--squats: 2 sets, 12 reps, 25 lbs.
B1--Pushups: 2 sets, 12 reps @ BW first set, 12 reps using "girl" form on 2nd set (see my post regarding the weird ligament pain I started having)
B2--Dumbbell bent-over row: 2 sets, 12 reps, 25 lbs.
C1--Step-ups: 2 sets, 12 reps, 25 lbs.
C2--Prone jackknife: none--couldn't work past that darn ligament pain!
I need to get into the gym. I've been avoiding it because of the first-of-the-year crunch where everyone decides that spending the month of January there will get them in shape forever. But the dumbbells I have here at home just aren't cutting it. I know I can lift more on nearly every one of these exercises.
I just hope I can get past this bizarre pain I'm having when I do ab/core work. I've never experienced anything like it before, and it's kind of bothering me. It only hurts when I perform the exercises.
Warm-up: HIIT on the treadmill for 15 minutes; non-specific warm-up as suggested in NROL4W; specific warm-up for deadlifts using 20 lbs. on weights.
A--Deadlift: 2 sets, 12 reps, 25 lbs.
B1--Dumbell shoulder press: 2 sets, 12 reps, 20 lbs.
B2--Pullover: 2 sets, 12 reps, 20 lbs. 1st set, 15 lbs. 2nd set (my darn abdomen was killing me on this exercise, too!)
C1--Lunges: 2 sets, 12 reps, 20 lbs.
C2--Swiss-ball crunch: 2 sets, 10 reps, 10 lbs. (not a twinge in the abs on this one--it's more when I'm extending, no problems when I'm contracting)
Did I get hit by a truck? That’s what I've felt like since Saturday night. We took DH to the airport Saturday afternoon, stopped off to pick up a few things at Sam’s on the way home, came home, got ready, and went to our neighbor’s house for a crab boil. Got home around 9 p.m., put the kids to bed, and then went to see if I couldn’t find some chick flick to watch on TV. Around 10:30, I realized my body just ached. Neck, back, shoulders, elbow and knee joints. It literally came on in a matter of a few minutes.
I put myself right to bed, hoping it was because I wore heels all night at our neighbors’ (and knowing it wasn’t–I wear heels all the time). But I woke up feeling the same Sunday. And here I am, home alone with 3 kids! Yesterday morning, I felt much better, although I had developed a nasty cough. Since the kids and I were off, I took them out to the mall and a movie. By the time I got home, I felt worse than ever, and I had a 101 fever. Uggh!
Today I feel a considerably better, so with the kids in school, I'm going to just lounge around the house today and not do much of anything in hopes of feeling good enough to get back into the gym tomorrow.
I hope you are feeling better! I saw that you had purchased the PBD book. I bought it last week, too, and plan to do the first "breakfast test" Monday. I'll be watching to see what you think of it the book.
PS. I also adore B&N and most any other book store!
Karen
__________________
Karen
Life is short. Break the rules. Forgive quickly. Kiss slowly. Love truly, laugh uncontrollably. And never regret anything that made you smile.
You're not 4 years old. You can tell yourself NO!" Dr. Phil
Hope you feel better. This stuff is no fun at all!!!
__________________ 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
Man, January didn't go where I hoped it would, that's for sure! I was sick for a solid week, and then I pinched a nerve in my neck which made it hard to do pretty much any movement (even turning my head) from the waist up. That lasted nearly a week. Though I tried, my eating went somewhat out the window during all that, too.
As of Monday, I am back at it, and hitting it hard! I'm definitely feeling it, too, but that's a good thing. The two weeks off also seem to have given my abs time to heal from that weird pain I was having, but I'm not certain it will stay gone. I can kind of feel the ghost of it when I do the exercises. So I'm trying to moderate with them--do them at more like 85% than 100%.
Since I was only two weeks into NROL4W when I knocked myself out of the game, I just started over on Monday. I hit the gym for the do-over, though, and I definitely feel like I'm getting an improved workout with the better/extra equipment they have there.
So here's where I am for the week:
Monday:
Stage 1
Workout A, 1st time
2/4/08
Warm-up: 5 minutes on the stationary bike; non-specific warm-up as suggested in NROL4W.
Warm-up: 15 minutes on the stationary bike doing intervals suggested in NROL4W--I skipped cardio on Tuesday, so I was making up for that; non-specific warm-up as suggested in NROL4W.
I'm still trying to make the Swiss ball crunch work for me. I had been doing these for some time before starting NROL4W, and I'm just not feeling anything in those muscles when I do them now. I'm not sure how much heavier of a weight I can hold while I do them with suffocating myself! I think it's time to try a variation, maybe with my arms extended over my head or something.
As strong as that makes me sound, I sure wish my abs showed it!
Now off for my interval torture, err, training on the treadmill!
I hope you are feeling better! I saw that you had purchased the PBD book. I bought it last week, too, and plan to do the first "breakfast test" Monday. I'll be watching to see what you think of it the book.
PS. I also adore B&N and most any other book store!
Karen
Karen, How are you doing on PBD? I started on Monday, and I'm mostly liking it, but I'm having a bit of trouble with the glucomannan. There are some recipes I just can't get it to mix into, and then the food ends up with a gel-like consistency that is not sitting well with my family! I'm experimenting with various techniques, though, and it's getting a little better.
I tested nearly off the charts for the Grains and Fruits Diet. Apparently, my body MUST have carbs to keep me going. That explains why I nearly turned into a homicidal maniac when I tried the South Beach Diet!
This week has not been great. Monday was a holiday, so I took the opportunity to take the kids for their annual eye exam. This meant I missed my gym time, though. However, after the eye doctor, we did go to a local park and spent HOURS running, climbing, hiking, etc. in the really beautiful weather we were having. So, it wasn't a workout, but I didn't sit on my ass all day, either!
Wednesday I had a business meeting, so no go there. I work from home which allows time (what others would use to commute) to hit the gym first thing in the morning. But if I have to actually commute, there goes the gym time again.
As a result, or maybe just because of pure laziness, I ate like CRAP this week. And my body is feeling it.
So, I did hit the gym this morning, and I could tell I missed two days. Ouch!! But it seems to have also kick-started my eating habits again, too. So far, nothing but healthy, clean eats today.
Annoying old man in the gym literally stole my lat pulldown machine right out from under me! I was doing my alternating sets of dumbell shoulder presses and wide-grip lat pulldowns. I had completed 1 set of each and was doing my 2nd set of shoulder presses. I had all my stuff sitting on the lat pulldown bench, and I was standing RIGHT next to it doing the shoulder presses. Of course, I was watching what I was doing in the mirror, not my stuff. Old guy comes up and changes out the bar, moves my stuff to the floor, and starts using the machine. I was finished before he started his set, and I could have said something, but he had already changed the bar and everything. So I went to the exact same machine that was sitting empty 3 FEET AWAY!! Whatever, I got mine done, but some people are either just rude, or brainless, or both! Luckily, that's very, very rare at my gym!
My NROL4W Challenge Training Log
I think it's time to try a variation, maybe with my arms extended over my head or something.
Linear Mode
