Stage 1 is neither BFL or NROL; I'm using elements of both based on what's worked in the past (and what hasn't). Eating is 100% BFL for 3 weeks; Then, we'll see.
I haven't fleshed out Stage 2 yet; I want to focus those weeks on the cable+Bosu+engaged abs mostly. I had an ACE fitness course on this YEARS ago that helped bring about some decent results, for me and pals. So, I'm doing that again, because, it works -for me. I'm not saying NROL4W doesn't work for me. But -as is - it isn't as obviously effective as some other programs I've done. I'll still recommend it for beginners as the book is so full of new information, myth busting and common sense.
A girl's gotta do what works, right?
Palloff presses are EXACTLY the type of thing I'm looking for - thank you! And, I can translate the windmills easily to the cable/BOSU (ok, not easily, but I can try!)
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Laugh a lot, and when you're older, all your wrinkles will be in the right places.
Yep, she does!!! And since you created your rotation.......you can tweak it until your heart is content!
You put a lot of energy into this rotation and you have a plan for your eating, too. That's just awesome! May I make a suggestion???? Take pics with a self-timer in several poses and take them weekly in the same spot in the same clothes. I know it's a pain in the duppa but when that scale doesn't show you a number you are liking you can compare the pics and know you are changing your body.
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"Become better than you used to be, not better than someone else." ~ Leigh Peele
I know you're right, Steph. I already had to tweak, and it's all ok, cuz it must work for me. You're right about the pix, too of course, but, what if there ARE no changes?
Truth: I am just too lazy to go digging around to find the camera's manual then read to figure out how to do that!
I will torture my DD2 to take photos every 4 weeks or so, just to keep me honest. Poor kid. Scarred for life.
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Laugh a lot, and when you're older, all your wrinkles will be in the right places.
Sally--I want to add my encouragement to the group's here--it's obvious you're working hard, not giving up even when you don't get the results you expect, and you ARE improving, just slowly. I hope your new routine works well for you, and congrats on losing the #s and bf after those two hard weeks.
I know you're right, Steph. I already had to tweak, and it's all ok, cuz it must work for me. You're right about the pix, too of course, but, what if there ARE no changes?
Truth: I am just too lazy to go digging around to find the camera's manual then read to figure out how to do that!
I will torture my DD2 to take photos every 4 weeks or so, just to keep me honest. Poor kid. Scarred for life.
See that's where I have seen the most changes........in the pictures. I honestly don't even know where I am weight wise right now. Leigh doesn't have me weighing myself at all. I just remember how upset you were after your GOOD week and don't want to see that happen again.
I say........torture your DD EVERY week. I'll even crop the photos for you if you send them to me. I just don't want you relying on that scale.
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"Become better than you used to be, not better than someone else." ~ Leigh Peele
Oh, no, Steph, no scale for me for 4 weeks! Even then, I will rely on measurements and clothes and yes, PHOTOS! I can crop them, and I will post them, as hard as that is to do!
I'm enjoying my new program a lot, especially the nutrition part; it feels like home.
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Laugh a lot, and when you're older, all your wrinkles will be in the right places.
Oh, no, Steph, no scale for me for 4 weeks! Even then, I will rely on measurements and clothes and yes, PHOTOS! I can crop them, and I will post them, as hard as that is to do!
I'm enjoying my new program a lot, especially the nutrition part; it feels like home.
Good! I'm glad that scale isn't going to be your determining factor.
You don't necessarily have to post your pictures.....I hope that isn't what you thought I meant. Heck, if I posted every picture (total of 7 a week) for these 8 weeks.......I'd be sick of looking at my log. What I was getting at was just having them so you can line them up for YOURSELF to see the progression.
I'm so happy for you that you are enjoying your program. That, in itself, is totally awesome!!! Go, Sally, Go!!!!
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"Become better than you used to be, not better than someone else." ~ Leigh Peele
Thanks, Steph. I feel really good about this. Since I can't have a Leigh I have to push myself. I haven't gotten my weights right yet on most things, hence the little ^'s, but I will soon!
Logging some workouts:
Mon.
Chest: Bench Press_12@45 9@75 6@95 12@75
Fly Machine_12@50^
Back: Wide Grip PD_12@60 9@70 6@90 12@70 Seated Row_12@50^
Abs: Wood Chop: 2x10@30 each side
Cable/Machine Crunch: 2x10@80
Super Sets: 3X
Ball Crunches: 12@BW
Ball Delt Roll: 12
Bicycle: 12
Reverse Med Ball: 12@4kg(blue)
Vacuums: 60secs
Cardio: HIIT, 20 mins TM 2 min w/u 4.0 – 6.0, 3.6 – 7.0 145 cals
Tues.
Quads: FSquat_12@bar 9@25’s 6@50’s 12@25’s^
Extensions_12@70
Hams: Free Motion Deads_12@40^ 9@50^ 6@70 12@60
Curls_12@70^
Calves: Press_12@100 9@140 6@200 12@160
Ballerina:12@160
Cardio: HIIT 30 mins. Elliptical Pace/resistance set “to the music”; above 10 mets
Wed.
Bi’s: 3x21’s@30
Tri’s: Seated Press:_12@40 ^ 9@50 6@60 12@50
Cable Press Down_12@50^
Shoulders: Military Machine_3x12@25’s
Round-the World_3x12@8’s^
Cardio: Zoomba! Good and sweaty and out of breath.
Zoomba is a blast. I just really love to shake what the good Lord gave me in a room full of equally nutso women! Plus, it ALWAYS makes me feel my core. I like that a LOT.
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Laugh a lot, and when you're older, all your wrinkles will be in the right places.
These Free Motion Machines are new to me. I thought they were for the old people, cuz they look kind of wimpy compared to the Hammerstrength machines, but I really like them. Every exercise engages the entire midsection; and the angles aren't fixed, so, for example, you can touch a different part of the chest on each rep. I was shaking using really light weights. Coolio. I'm going to keep using them once a week.
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Laugh a lot, and when you're older, all your wrinkles will be in the right places.
Hey Sally, just poking my head in here. I read last week about your frustration and I did a lot of thinking about it since the same thing always happens to me--it's taken me over 21 months to lose 20 lbs scale weight--although I have dropped from 45% to 28% bodyfat in that time. I have learned to be patient with my body, but since I had all of those health problems I figured it would take me longer than most.
I'm also perimenopausal so I'm sure that that messes us up, no question. I am doing a sort of BFL/Berardi nutrition, maybe if I were a little more careful it would be quicker--honestly, at this point, I can't focus my entire life on my fitness any more as I am building a new business, so I'm just going to keep plugging along. I do know that despite the fact that I have 120 lbs of lean mass, my metabolism is very sluggish, according to the nutritionist who hooked me up to some fancy machine to measure it.
But I did want to say that the pictures are the thing that keep me going now. If I just went by scale or measurements I would have thrown myself off a bridge a long time ago.
Just wanted to give you a little moral support...I think all of our bodies work a little differently and we have to do what works for us. Just take those pictures woman! And I do have a special therapy $ jar set up for my kids' future, since they are my photographers, too... : ) Abquest
I'm sorry you're in those whiney dumps, Bytsi. I hope I can help pull you out the way you try to always pull me... Have I told you you're one strong, kind, steadfast, and extremely attractive little hamster chick?
I can't open it, Steph! My gift!!! I PM'd you...
You are right, Elisabeth. This is life, and by this time next year we'll be the better for sticking to it, however imperfectly. The alternative is to stop trying and invest in a moo-moo company.
I spent the day at the beach watching DD2 play some kick-a$$ volleyball. I feel great, but I didn't get my workout in. I'm too pooped to do it now, so I guess I'm doubling up tomorrow.
Free day for eats tomorrow! Queso and beer, queso and beer, for breakfast, lunch and dinner: queso and beer!
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Laugh a lot, and when you're older, all your wrinkles will be in the right places.
Well, decided not to take my Free Day til Monday as we're doing a thing with friends. So, queso and beer are going to have to wait another day.
Workout today was toughest yet. The gym was empty, as only die-hards and desperate folk like me would workout on a gorgeous holiday weekend in a beach town.
Holy crap woman!!!!!! I did FSPP today and did 2x8 with 55# (oly + 2 5#s) and ONE set 2x8 at 60# (how sad to add the tiny little 2.5# plates)... and BARELY finished that set! Yikes you are so strong!!!!!!!!!!
Holy crap woman!!!!!! I did FSPP today and did 2x8 with 55# (oly + 2 5#s) and ONE set 2x8 at 60# (how sad to add the tiny little 2.5# plates)... and BARELY finished that set! Yikes you are so strong!!!!!!!!!!
HA! I'm using the FSPP machine! It's still hard, and as much as I can do yet, but the machine takes away the falling forward fear. It's a kick butt thingamabobber, that's for sure. Our Y is rockin with fancy new stuff. I'm lovin' it!
My back is tight today, boy.
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Laugh a lot, and when you're older, all your wrinkles will be in the right places.
A ripped guy introduced me to it, and I like it a lot. The foot plate is angled 2 ways, so it's possible to choose which planes of motion work your intended target.
Miss Jane: I've read threads deriding machines, ridiculing those who choose to incorporate them into their routines, but like most things, I believe the truth is somewhere in the middle.
I find some of them very useful and -for me - at least as effective as free weights for some awkward excercises. Until my results prove otherwise, I'll keep utilizing them.
Heck, I use the Smith machine for many things, just not squats!
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Laugh a lot, and when you're older, all your wrinkles will be in the right places.
__________________ 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
Beautiful picture in your avatar, Paula. Wow. You have a gift.
I am doing great, feeling AMAZING. Eating this way comes easy. My workouts are all tough, leave me limp, and honestly, I FEEL tighter, strong, dare I say even a bit... sexier?
It shocks me lately when I catch sight of myself in glass and see the same shlump, cuz I truly don't FEEL that way! My midsection is so much stronger; I'm sitting and walking differently, I can feel it.
I have one more week til I weigh and measure and (gulp) take photos. I sure hope some of the changes I FEEL start to SHOW!
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Laugh a lot, and when you're older, all your wrinkles will be in the right places.
Way to go g-friend!!! It really is the case that being sexy and beautiful is in the mind isn't it? I am thinking that it would not hurt for all of us to get rid of the scale for awhile now and then.
Beautiful picture in your avatar, Paula. Wow. You have a gift.
I am doing great, feeling AMAZING. Eating this way comes easy. My workouts are all tough, leave me limp, and honestly, I FEEL tighter, strong, dare I say even a bit... sexier?
It shocks me lately when I catch sight of myself in glass and see the same shlump, cuz I truly don't FEEL that way! My midsection is so much stronger; I'm sitting and walking differently, I can feel it.
I have one more week til I weigh and measure and (gulp) take photos. I sure hope some of the changes I FEEL start to SHOW!
Sally..........Your posting sounds so upbeat and positive! You need to print this out and put it on your refrigerator as a reminder of all that you are doing these last few weeks. You are accomplishing what you set out to do. If my mind would work like yours, I'd be feeling a whole lot better.......lol
KUTGW!!!
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"Become better than you used to be, not better than someone else." ~ Leigh Peele
I have to push myself. I haven't gotten my weights right yet on most things, hence the little ^'s, but I will soon! 
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