1. Complete NROL Fat Loss III then move on to OPT remix or other program. Haven't decided yet.
2. Get under 20% body fat and bring weight into the low 130's. I would like to see 135 or lower by the end of the challenge.
3. Deadlift and Squat body weight
4. Do 10 chinups
5. Make NEAT a priority especially at work.
Food:
1. Focus on eating more vegetables.
2. Focus on clean eating - need to cut out some of the junk
3. The biggest one....clean up my act on the weekends. I tend to let myself go on the weekends, ruining my hard earned deficit from the week.
And a little background for those I have yet to "meet"
I am a 26 (soon to be 27) y.o. female, married in '07, no kids yet. This past year (2008) has been one of my best in terms of re-thinking my fitness and health. I was a high school athlete in track, cross country running, and soccer. I have always loved to run and it was my primary source of exercise up until 2008. I lifted weights very infrequently and when I did, they were high rep/low weight "toning" things. I have never been overweight, but have continually gained throughout college and the past 3 years following. Last year I learned about the NROL4W book and picked it up. I started lifting and fell in love again. Through the book I found this website and being here has changed my life and my outlook and what I can achieve.
I completed NROL4W in August and have done the Break In, Fat Loss I and II from NROL, and plan to start '09 with NROL Fat Loss III. After that I am looking at OPT remix or a book by Nate Green called Built for Show. Its totally geared toward men, but I think the workouts look great.
Okay so I just did a body fat test online (thanks Kara) and it said I have 19.2% body fat. Between this test and my crappy old tanita bio-impedance scale I hope to have a good measure of progress.
Unfortunately my gym doesn't do caliper testing so that's out. The college my brother goes to has a bod pod and I am going to ask him the details on whether a "civilian" like myself can pay to get tested
Hey Bree! Looks like we have very similar stats! Except for the fact that you're almost 3 inches taller than me, I'd say we're body doubles! Best of luck in the challenge... I"m hoping my thighs and butt shrink too, lol.
Okay so I just did a body fat test online (thanks Kara) and it said I have 19.2% body fat. Between this test and my crappy old tanita bio-impedance scale I hope to have a good measure of progress.
Unfortunately my gym doesn't do caliper testing so that's out. The college my brother goes to has a bod pod and I am going to ask him the details on whether a "civilian" like myself can pay to get tested
Hi Bree....I get my bod pod testing done at the local university and they are happy to test the public for a small fee. Worth checking out. FWIW, our measurements are VERY similar and I caliper at 25%.
Hi Bree! Subscribing, and also - I'd say the 19% estimate is MUCH closer than 22-25% - you look great and I wouldn't think you'd be anywhere near 25%!
Only because I think Bree and I are so similar in body-type, I'd say it's likely somewhere in the middle. Right now I'm at 23.3% and before the month-long break I took I was around 21%. Though, since she's taller maybe that explains the few points difference between 19 and 21 or so.
Hey Bree! Looks like we have very similar stats! Except for the fact that you're almost 3 inches taller than me, I'd say we're body doubles! Best of luck in the challenge... I"m hoping my thighs and butt shrink too, lol.
Wow, that is a compliment! I would disagree, but thanks - I think you look great!
Quote:
Originally Posted by Librarygirl
hey bree, good luck on the new year and the new goals.
If you want, the ywca in minneapolis could do your caliper testing ($15 members/$25 non-members) --just fyi-- let me know if you want more info.
ps- nice photos. I think you already look pretty great (man have I got a lot of work to do...).
Thanks! I will look into the Y. I was pretty disappointed when I found it my gym doesn't do calipers.
Quote:
Originally Posted by Bytsi
Hi Bree! Subscribing, and also - I'd say the 19% estimate is MUCH closer than 22-25% - you look great and I wouldn't think you'd be anywhere near 25%!
Thanks Bytsi! I know its one of those things...depending on the method and who does it the numbers can vary. I would like to be under 20%, so I am going to go with worst case scenario and shoot for losing 5% based on my tanita.
Quote:
Originally Posted by missjane
Hi Bree....I get my bod pod testing done at the local university and they are happy to test the public for a small fee. Worth checking out. FWIW, our measurements are VERY similar and I caliper at 25%.
Hi Jane! Yeah I have to look into it...I am guessing its one of those things the DH would not be very agreeable to. The whole "you look great why does it matter" thing. I would love to get tested another way though! And I also don't think I am close to 19% from what I learned from watching Leigh's videos.
Quote:
Originally Posted by beach_plums
Bree, I'm so glad to see you in the challenge! It should be good.
Thanks! I know I am excited.
Quote:
Originally Posted by dillytl
Hi Bree! Good luck with your goals - you'll do AWESOME!
*subscribe*
Thanks Tracey! I know you will, too
Quote:
Originally Posted by Karen411
Bree, nice to see you over here .
Thanks Karen - glad to be here!
Quote:
Originally Posted by GinnyLou
Yay! Bree's here! Gosh, you look so good, now! I can't wait to see what you do during this challenge.
Wow thanks Ginger! A huge compliment coming from you. I hope I can deliver some serious results this challenge.
Quote:
Originally Posted by Flab of Steel
Good luck, Bree
Thanks - you too!
Wow I missed a lot yesterday! Thanks for all the support everyone. I had a pretty good Sunday. I was going to go to the gym for some treadmill walking, but had to shovel the driveway instead. It took me about 45 minutes and I was sweating! I had to use the heavy shovel and scrape because there was a nice layer of ice under the snow. So I considered that a workout for the day I also did pretty good on food. Not my best and one of my goals is to do better on weekends. I snacked a little more then I should and had a few bites of this rediculous ice cream my DH bought - Sugar Cookie from super target. We usually don't keep ice cream in the house becuase neither of us can resist! So it will be doubly hard to stay away.
I did some more thinking about my fitness plan yesterday. I ususally did intervals or HIIT after my Tuesday/Thursday lifting sessions. When I was taking a closer look at NROL Fat Loss III I think it will take me close to an hour and not only that, I doubt I will have the energy to do the intervals or HIIT. I used to do two 30-45 minute steady state cardio sessions on Mon/Wed, usually running, but I think I will get more out of turing those workouts into intervals. So here is what I am thikning:
Mon: Alwyn's interval plan: 5 min warm up, 1 min hard, 2 min easy 6 times, then 5 min cool down. Then walk or jog to make it 40 minutes.
Tues: NROL Fat Loss III and some walking/jogging cool down
Wed: same as Monday
Thurs: NROL Fat Loss III and some walking/jogging cool down
Fri: Off or easy cardio (my DH and brother always have Friday games, at least for Jan. and Feb., so I do my best to go to those on Fridays so depedning on their schedules, I will go to the gym)
Sat: NROL Fat Loss III and some walking/jogging cool down
Sun: Off or easy cardio (depending on what I do that Friday)
I am going to see how the FLIII workouts go and see how I feel at the end if I can muster the energy for some intervals or HIIT afterwards. I don't want to overdo it, and don't have two hours to spend at the gym most days.
Well today is "day one" for me. I am going to try a lower calorie plan today and see how I feel.
1. Complete NROL Fat Loss III then move on to OPT remix or other program. Haven't decided yet.
love cosgrove. love the full body workouts.
Quote:
Originally Posted by beesknees
3. Deadlift and Squat body weight
Way to get after the deads and squats!
i love these, especially the way they make my back and core feel.
Quote:
Originally Posted by beesknees
4. Do 10 chinups
i had a goal last year to be able to do 5x10 with my pull ups. i didn't make it, so i need to make it happen in 2009
Quote:
Originally Posted by beesknees
2. Focus on clean eating - need to cut out some of the junk
3. The biggest one....clean up my act on the weekends. I tend to let myself go on the weekends, ruining my hard earned deficit from the week.
i am great during the day, and then blow it at night. salty snack foods and cereal are my killers.
Quote:
Originally Posted by beesknees
Last year I learned about the NROL4W book and picked it up. I started lifting and fell in love again.
Way to go!
I too love to run. Had a great running year in 2008. However, when i make running a priority i get softer. I'm making the weights a priority in 2009 with new goals.
Here are some of my accomplishments for 2008:
1. completed NROL4W
2. lost over ten pounds from June-November, and for the first time in my life had clothes that were too big for me
3. increased strength in everything:
-push ups from 1 to sets of 15
-back squat from 65 (or less?) to sets of 115
-deadlift from 50 to sets of 135
-overhead press from 10 # db's to 30 # db's
-chin ups from zero to 4
4. gained the knowledge I need to succeed
5. found new confidence in my new strength
6. finally learned that working out is not a pass to eat anything
7. finally learned just how much I was overeating and how my notions of my "healthy" eating were so far off
8. finally learned that I do not need to run longer and farther to lose weight and running alone will not help me lose weight
Thats it for beesknees NROL4W log!
Bree--WOW girl! You have really done a lot this year! I can't believe you went from those starting #s to what you're doing now in just one year! Amazing, especially considering you lost weight as well. Keep it up, who knows what you can accomplish in 2009!
As for the starting pics, you do look great, and good job posting pics, since I know you weren't too excited about it. And welcome to the challenge!
i love these, especially the way they make my back and core feel.
i had a goal last year to be able to do 5x10 with my pull ups. i didn't make it, so i need to make it happen in 2009
i am great during the day, and then blow it at night. salty snack foods and cereal are my killers.
Way to go!
I too love to run. Had a great running year in 2008. However, when i make running a priority i get softer. I'm making the weights a priority in 2009 with new goals.
Have a great time with your program!
Hi! Thanks for stopping by. I used to love running too, but lately I love lifting way more. I have a good friend who does a lot of 5k's and halfs and she is always asking me if I want to sign up. We used to run together and I think I kind of got her started with it. She would totally kick my ass right now!
Quote:
Originally Posted by dillytl
Your plan looks great, Bree! I'm totally with you on the lack of energy to do HIIT after a kick ass weight workout!
Hi! Yes I remember stage 7 of NROL4W taking a lot out of me. I didn't do intervals/HIIT after those workouts and did just fine with fat loss. I have a hard time changing my routines thinking it will hurt me. I have learned that diet plays a much bigger role, but its still hard to let go and have faith. I usually don't get hungrier from more metabolically disturbing workouts like some report. Its the low intensity steady state cardio that gets my hunger goin!
Quote:
Originally Posted by karenmc6
hi bree - welcome to the challenge!
Hi Karen! Thanks You made some amazing progress on the last challenge so I am excited for you this time around
Quote:
Originally Posted by Celestialmom
Bree--WOW girl! You have really done a lot this year! I can't believe you went from those starting #s to what you're doing now in just one year! Amazing, especially considering you lost weight as well. Keep it up, who knows what you can accomplish in 2009!
As for the starting pics, you do look great, and good job posting pics, since I know you weren't too excited about it. And welcome to the challenge!
Hi Celeste! Thank you. I am hoping to accomplish a lot. So far I feel like my head is in the right place. And yes, posting pics is unerving! But I can already tell it will help me. In the back of my mind that next posting is not far off so I keep reminding myself to do well and make good choices!
So I am kind of a bear today. I apologize if I don't get to all the logs today. I will try to later if I have a chance. The biggest thing making me crabby is my inability to sleep the past two nights. I am guessing I have gotten at most 6 hours both nights. I fall asleep for about an hour then wake up and can't relax. I am trying to figure out why its happening. I had trouble sleeping last week after my week off, but I figured it was just my body getting back to my normal schedule after sleeping in for a week. I tried everything - reading, watching tv, moving to the couch. Its like I would fall asleep then get jolted out of it and be wide awake again. I know it happens to lots of people but its so abnormal for me.
The other thing is the gym last night. Shoot me. I would say at least TRIPLE the amount of people there last night. I guess I have to get there even earlier to get a machine! M-W are my cardio/treadmill days so I had to wait for a treadmill. I prefer to do my intervals and cardio on it because I feel I get the best workout. I knew it would be bad, but I had no idea. I am hoping it only lasts two weeks or so, and I am thikning last night - the first Monday after New Years was probably the worst it will be - hoping so anyway.
When I finally did get that treadmill here is what I did:
5 min. warm up @ 5.5 mph
1 min @ 8 mph
2 min @ 8 mph 7 times
5 min cool down @ 5 mph
10 minute walk @ 3.8 mph
I felt great for the most part. It made the time go way faster doing the intervals with the longer rest period. I usually did 1 min/1 min ratio. Heart rate monitor said I burned 435 cals in 40 minutes. Max was 181, average was 162. (I am going to report the HR monitor stats, but am not using them for food purposes)
Some other good things:
1. I love butternut squash - so filling and low in cals
2. I bought a foam roller! Hope to start using it at night
3. I ordered Body Fat Solution by Tom Venuto and Built for Show by Nate Green
Tonight will be a great "opportunity" to practice my will power. I am having a friend over for apps and wine. I am making the food and have chosen healthy things of course, now I just need to not eat a ton of it! (maybe the wine will help me sleep tonight? )
I just noticed my avi disappeared - not sure why. I was messing with my profile at work yesterday and I am guessing that has something to do with it!
Bree--sorry you've been having trouble sleeping. That's not me either, so I know when it happens it's so out of character and horrible. I hope you get it figured out..
Hi, Bree! Sorry about the sleep issue. I haven't been doing too well on the sleep front myself. I found a homeopathic remedy called Quietude and have been using that.
Mmm... butternut squash. I was thinking about it the other day, and now I need to pull out some of my recipes.
As for the extra people at the gym, give it three weeks (at least that's what the people on the radio said this morning). It'll die back down.
I sure hope so! We will see what tonight brings.
Quote:
Originally Posted by Flab of Steel
Sorry you're unable to sleep. I'm one of those people that when I wake up, I start thinking about all the crap that I need to do, etc.
I'm lucky with my gym that we don't get that January rush. There were maybe 5 people there today. However, I don't belong to a big box gym.
I love butternut squash, but never know what to do with one. Please post recipes!
Big box...yes it is. Unfortunately besides a tiny snap fitness with no free weights, my only options were big box. This was the closest one to my house. I went for convenience!
Oh and I can't really deliver on the squash recipes.....I usually just cook it and mix it together with some chicken sausage from TJ's and a lil butter. You can also cut it up and use it for oven fries instead of potatoes. I really want to make soup, but have heard the best way to make butternut squash soup is with an immersion blender so maybe I will try it someday if I get one!
Quote:
Originally Posted by Celestialmom
Bree--sorry you've been having trouble sleeping. That's not me either, so I know when it happens it's so out of character and horrible. I hope you get it figured out..
Hope tonight goes well...
Quote:
Originally Posted by foodfromafar
Hi, Bree! Sorry about the sleep issue. I haven't been doing too well on the sleep front myself. I found a homeopathic remedy called Quietude and have been using that.
Thanks you two. Well last night I slept normal thankfully! I had some red wine before bed I think it helped. And the workout I did probably tired me out even more.
So here is my first lift of the challenge! I did this at home last night to save time because of plans with a friend and to familiarize myself withthe lifts before I try it at the busy gym.
NROL Fat Loss III, A1
Giant set with no rest, 4 times through:
Deadlift:
10 x 115
Explosive push up: (this wasn't really all that explosive)
10 x BW
Bulgarian Split Squat:
10 x 20's
Two Point DB Row:
10 x 20's
Giant set with no rest, 2 times through:
Deadlift from box: (no box so stood on plates, the bar is just above my toe at home anyway)
20 x 85
DB Bench Press:
20 x 25's
Walking Lunge w/side bend:
20 x 10's
Cable Seated Row: (subbed bent over row b/c at home)
20 x 20's
And abs at the end, normal set:
Hanging Leg Raise (subbed incline reverse crunch)
2 x 10 x BW
Okay here are my notes on this because weight selection is really trial and error on something like this: Deadlifts: I think the 115 was a good weight for the four sets. I started to lose my grip at the end. For the 20 reps ones, I thought 85 might be to low, but turned out okay Explosive Push Up: I tried to be explosive but couldn't to much after the first few. BSS: 20's was way too light. Will do more next time. I had been doing 3 sets of 10 with 35's on previous workouts. Two Point DB Row: hmmm, I think I can do more then 20's next time but it was okay DB Bench Press: I think 25's were perfect. At the end of the 20 reps I could barely bring them up, so there is room to go up, but not yet. Walking lunge w/side bend: These suck! I felt so weak using 10's. I started out with 20's - ha ha ha. That didn't last long. This was probably the most challenging part of the whole thing for me just because my heart rate got soooo high. Counting to 40 sucks. Cable seated row: did bent over row, but 20's were a good fit.
Overall a good ass kicking! It took me about 40 minutes. I only really rested when I was supposed to, except after the 20 rep deadlift and walking lunge - i just couldn't breathe! When I do this at the gym I will probabaly add in some jogging/walking at the end to cool down.
Heart rate monitor said I burned 393 cals. High was 175, Average was 160.
Some good things for yesterday:
1. I slept normal last night! Yay.
2. I hit a new all time LOW weight! I have lost two pounds since Sunday. This is not surpirsing for me because I have very predicatble bloating and water retension from my BCP's. So pictures and weigh in fell on my grossest time. I can already tell in my stomach the bloating is gone. Its amazing how much better I look (and feel) once that goes away. Hopefully it will show next month for pics.
3. I had a good freind over last night for some apps and wine. I made two heathy things for us and was really good about not eating too much. In fact based on my hunger right now I probably should have had more! I made pumpkin hummus and some veggie tortilla wrap wheels. I also had some red wine
Wow, Bree, where to begin! That workout exhausted me just reading about it! Your BSS's are crazy--I think I was using ONE 35# plate at the end of NROL4W! That many bench presses with 25's is impressive as well. Very nice, especially with company coming afterward. Also, cool about sleeping well (yay!) and on the weight loss! If you had wine last night and still lost weight, you should still have some come off tomorrow, you think? Since you're probably retaining some water from the alcohol... So any recipes forthcoming on the pumpkin hummus or tortilla wraps?
How about some Butternut Squash Fries?? Ingredients
3 spray(s) olive oil cooking spray
1 pound(s) butternut squash, peeled, seeded, long “neck” cut into sixteen 3/4-inch-thick sticks*
1 tsp table salt, or to taste
1/2 tsp chili powder, or to taste (optional) Instructions
Preheat oven to 450ºF. Coat a baking sheet with cooking spray.
Arrange squash fries on prepared baking sheet and sprinkle with salt and chili powder; liberally coat with cooking spray.
Roast, turning once, until desired crispness, about 14 to 18 minutes. Yields 4 fries per serving.
Notes
*Start with a large squash. You will end up using about 1 lb of squash and have the “bulb” of the squash left over.
3. I had a good freind over last night for some apps and wine. I made two heathy things for us and was really good about not eating too much. In fact based on my hunger right now I probably should have had more! I made pumpkin hummus and some veggie tortilla wrap wheels. I also had some red wine
That's always good. I tend to do the same when people are over, but it can be hard keeping from overdoing it (for me) even on healthy choices.
new year, new me: beesknees 2009 log
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