Daily Chat Thread
Replies
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http://jenbroome.blogspot.com/2011/10/elevated-side-plank.html
I can not vouch for the websites. (just trying to find a pic for you )
http://www.fitstudio.com/workouts/print/the-endurance-cross-training-1-workout
(3rd pic down. This is little more extreme. I used the something something ball LOL it's flat on one side and rounded on top)0 -
Ok, I have to share this with yall. It puts me in a great mood and while walking today I am sure I looked like a crazy mama. I generally don't like pop music but I have 2 teens and an 8 year old who introduce me to a wide variety of music.
http://youtu.be/QJO3ROT-A4E 0 -
jennie - I don't "elevate" my calories on lifting days, either....for me, trying to just maintain the right number of calories, day-in-and-day-out makes my "planning" a lot easier. For me.
I didn't look at manic's website, but I expect she's got it right. NROL4Abs has pictures of ALL the different ab (re: plank) variations. Legs lifted. Arms straight (i.e. push-up arms position). Toes on bench. etc, etc. I'm actually VERY impressed with how detailed the NROL4Abs book is about *HOW* to get you plank work harder-and-harder-and-harder (instead of LONGER AND LONGER AND LONGER). I'm all about "efficiency" - how can I get MORE AND MORE of what I want in LESS AND LESS time!
I just finished my last "A" work-out in Phase 1, NROL4Abs. I'll do my last "B" work-out on Friday. I *just* realized that the "B" work-out actually DOESN'T have push-ups in it!! (???????????) It's supposed to be a kneeling lat pull-down, but my chart listed it as a "push-up", so that's what I did. Ooooopppsss.
Phase 2 looks a bit more "killer". And, you have the option of adding a "big lift" to the beginning of your work-out. Until I know how long it takes me to get through a "phase 2" work-out, I won't know if I can add in any "big lift" at the beginning of the work-out.0 -
Just a protein log update...I have been procrastinating...
9/23:
Me: 3
NEP: 2
9/24:
Me: 4
NEP: 2
9/25:
Me: 5
NEP: 2
9/26:
Me: 5
NEP: 3 (close...missed by 9g)0 -
If I don't include my holiday-period (when it's just SUPER-tough to drink protein shakes, lol!), I've been *perfect* with the protein.
Actually, today, I'm a little light....maybe I'll pop off another shake this hour! (Except then I won't be hungry for dinner.)
C'mon, ladies, fess up, how are *you* doing in the "protein challenge"??
Me: 6
NEP: 30 -
I counted back 9 days any day with 80+ grams of protein I counted. It is a huge struggle for me to get over 70. I did have a couple days of 99 and 92
Me:5
NEP:40 -
Yea I finally have wifi!! Hi hi hi!!! I miss you all something fierce!!! But vacation is super awesome! We're on the final days of traveling, about half way home, staying in s cute little bed & breakfast up near Deal's Gap TN. I rode the Tail of the Dragon today! Whew!!! What a challenge. 318 switchback curves up one side of the mountain and down the other!! Scared the crap out of me but boy was it fun!
I'll be glad to get back into my routine - looking forward to starting Stage 2. Haven't done much exercise except for climbing around in the caves and walking the ghost town in Rush, and whatever walking i did with the kids.
I'm not going to try to do the protein challenge until Sunday. Great plan tho Beeps!!
Hope you all are great, talk to you again on Saturday when we get home.0 -
SUEBOO!!! You have been missed.
Sounds like you had a great time. As for you and protein , you rock it every day. :bigsmile:0 -
Welcome back, Sue! Sounds like you're having fun!
Me: 8
NEP: 1
Last workout of stage 3 tomorrow. Hope stage 4 is just as "fun"!
I decided to adjust my calories down a bit and just stick with the NROL4W for now. I have a hard time eating different amounts on workout days too, so I just eat the same every day. When I started eating more on workout days I felt like I was stuffing myself.
I am trying to decide whether to take a break between stages or just wait until I have to take a break to move in a few weeks. Thinking I will be skipping a few workouts to get everything unpacked and situated. Probably just count that as my rest week.0 -
Bah, I'm missing a day. I can safely assume it was a fail, though. Today was a win, but only because I balanced out my chilis lunch with 3 protein shakes. Jeez.
Me: 5
NEP: 4
Ahhh, the battle continues.0 -
Hey sue! Glad you're having a good time....
manic - I count any day I get over 125g protein as a "me" day. I'm aiming for between 125g and 150g on a daily basis. Yesterday, I hit 138 g - good enough!
chubby - I think you'll really enjoy NROL4W - I'm glad you are sticking with it. And, yes, if you have a "planned" rest week coming up, just keep pushing through NROL4W and look forward to your "rest" week when it shows up!
Today is a *rest* day for me - I'll just do some light cardio and stretching.0 -
Yes! I finished Stage 6. Maybe when I go to the gym at lunch for a walking session, I'll see if I can do a pull-up.
Sue - So glad you are having a good time!
cowgirl - I think finishing NROLW is a good choice. I waffled a lot about dropping it and starting a new program, but I'm glad I've stuck with it this far. Only one stage to go.
Me - 6
NEP - 20 -
Hi Everyone, I am kind of a lurker to your thread. Haven't really built up the courage to come on in and introduce myself. But if I could ask what is the
Me-
NEP-
part of all of these conversations.
Thanks,
Chrissy0 -
Morning everyone!
#1: The scale has finally moved down! Barely, but I've been eating a lot of food so this makes me happy. I haven't been as concerned about scale weight, but let's be honest, it's nice to see!
#2: Also, for those who do HIIT, what do you do? After my Stage 1 workout I've been doing 20 minutes of 30 second treadmill sprints at 8-9mph (30 secs on, 30 secs off) More of a fast run really! It's tough after weight training. Just hoping this is what I should be doing. I'm also wondering if an incline walk would be just as good.
#3: You ladies have inspired me to really get on my protein intake. Thank you!
Have a great day!0 -
Chrissy - Welcome!!! The Me/NEP you see is a challenge we started last week in order to keep track of our protein intake. Me = protein met for the day (whatever level you have set for yourself), NEP = not enough protein
mermegan - I did my HIIT on the elliptical following the method from the book starting in stage 3 - 1 minute high intensity, 2 minutes moderate intensity.0 -
Hi and welcome Chrissy and Mermeg.
I stepped on the scales this morning and was up 2 pounds. What is it with Alwyn's programs that cause that? Water retention in muscles? Can't be my indulgence last night :blushing: .
I have missed his speed coaching this week on FB or I would ask him. Maybe next week.....0 -
For HIIT, I do two minutes walking, one minute running on the treadmill. I usually go between 7 and 7.5 mph.0
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why the heck do you chicks INSIST on weighing yourself every gawd-dammmm day??? Ugh. There is only ONE way to get RID of the negative feelings that you have attached to the scale, and that is to REMOVE the powerful hold it has on you!!!!!!!!!!!!!!
And, yes, manic, what you ate last night (Lucky Charms, right??) CERTAINLY contributed to ze dumbkoff scale reading. Carbs!! My word!! GRAB THE PROTEIN.
I like all the HIIT ideas that are floating around here.....I'm still not gonna do them, but I like reading about them, lol.0 -
It's not bad advice. I did it in the beginning. When I weighed daily, I was able to rationalize the little variances in my weight. I'm under today because xyz. I'm over today because of abc. Those little variances in water and whatnot. In that case I didn't freak out about those variances.Sam, I could eat 1500 calories a day no problem. It was just last night I found myself eating when I wasn't hungry. We had stir fry veggies and chicken over brown rice. (pretty filling)
Lou schuler says something very interesting and thought I would share from the New Rules of Abs. Weigh DAILY and measure girth weekly! Whatcha think about that, ladies? LOL He explains most people have better success with weight loss and maintenance.0 -
why the heck do you chicks INSIST on weighing yourself every gawd-dammmm day??? Ugh. There is only ONE way to get RID of the negative feelings that you have attached to the scale, and that is to REMOVE the powerful hold it has on you!!!!!!!!!!!!!!
And, yes, manic, what you ate last night (Lucky Charms, right??) CERTAINLY contributed to ze dumbkoff scale reading. Carbs!! My word!! GRAB THE PROTEIN.
I like all the HIIT ideas that are floating around here.....I'm still not gonna do them, but I like reading about them, lol.
chill beeps chill!
I don't weigh every day.
yes, it was Lucky charms :blushing: I need a crunch. I guess I should buy a crunchy protein bar. Suggestions?0 -
That being said I now only weigh once a month :laugh:
So I didn't get a chance to post here last night but... MISSION ACCOMPLISHED!! NROL4W has been conquered. Program done! I think I need to post in the success thread but I need to do final pics and measurements. So what did I accomplish in this program?
DAy one of exercising (pre-program) to day one of program: 10 lbs, 4 inches, 1%BF. I'm subtracting that out because it is a loss that is not attributed to this program per say, just a function of getting the hell off my *kitten*.
DAy 1 to end: 6.5 lbs, 10 inches, 9% BF and I went from a size 14 to a size 8. Frankly I think those results ROCK!!. I even caught an NSV yesterday when a security guard at my building said, "Whatever you are doing, it's working for you. You have excellent results." However, while I feel I look so much better, the fringe benefits are staggering.
Strength gains:
SQuats: BW to 120lbs
DEadlift: 20 to 115lbs
Step ups: 20 to 70lbs
Puchups: 20 kneeling to 12 military
Seated rows: 30 to 120
Pull downs: 45 to 115
Chin-ups: 1 full, 2 half-a$$ed.
Even better than all of that: I can pick up my kids, carry 8 grocery bags in one shot, move furniture, carry boxes, and now I have stamina, stamina, stamina. I may not "look like a Goddess" but I feel like one bad-*kitten* chick and I feel I look way more fit than I did 8 months ago. Lastly, I'm healthy. My emotional and physical health are now in sink.
I just want to say THANK YOU!!! THank you to every woman on this site who kept me going, and who kept me accountable.
Monday I will start ABS. I have about 5% BF to go before mine will be visible:laugh:0 -
why the heck do you chicks INSIST on weighing yourself every gawd-dammmm day??? Ugh. There is only ONE way to get RID of the negative feelings that you have attached to the scale, and that is to REMOVE the powerful hold it has on you!!!!!!!!!!!!!!
Hehe, I don't really have any negative realtionship with the scale, I think because of the frequent weighing. Weight goes down? Woo! Weight goes up? Must be a fluctuation, who cares. Win-win.
Mary, the simply bars aren't too bad, and they're super crunchy.
I'm gonna win today, too. Mmm. But be over on everything, I think. So fatty today. So fatty. Unless I go to the gym right now and put in terrible work, which I am going to do! Wish me luck.0 -
Wow Sam, that is AMAZING! Thanks for sharing and congrats!0
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Sam, your results are AMAZING! 9% drop in body fat? That's huge. Along with all the other successes - I am so impressed and super encouraged by your results. Well done!! :drinker: And good luck with NROL for Abs.0
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That being said I now only weigh once a month :laugh:
So I didn't get a chance to post here last night but... MISSION ACCOMPLISHED!! NROL4W has been conquered. Program done! I think I need to post in the success thread but I need to do final pics and measurements. So what did I accomplish in this program?
DAy one of exercising (pre-program) to day one of program: 10 lbs, 4 inches, 1%BF. I'm subtracting that out because it is a loss that is not attributed to this program per say, just a function of getting the hell off my *kitten*.
DAy 1 to end: 6.5 lbs, 10 inches, 9% BF and I went from a size 14 to a size 8. Frankly I think those results ROCK!!. I even caught an NSV yesterday when a security guard at my building said, "Whatever you are doing, it's working for you. You have excellent results." However, while I feel I look so much better, the fringe benefits are staggering.
Strength gains:
SQuats: BW to 120lbs
DEadlift: 20 to 115lbs
Step ups: 20 to 70lbs
Puchups: 20 kneeling to 12 military
Seated rows: 30 to 120
Pull downs: 45 to 115
Chin-ups: 1 full, 2 half-a$$ed.
Even better than all of that: I can pick up my kids, carry 8 grocery bags in one shot, move furniture, carry boxes, and now I have stamina, stamina, stamina. I may not "look like a Goddess" but I feel like one bad-*kitten* chick and I feel I look way more fit than I did 8 months ago. Lastly, I'm healthy. My emotional and physical health are now in sink.
I just want to say THANK YOU!!! THank you to every woman on this site who kept me going, and who kept me accountable.
Monday I will start ABS. I have about 5% BF to go before mine will be visible:laugh:
Holy moly! That's great! When did you start seeing the most change? Was it gradual or were there stages that seemed to kick your body into gear? And how did you eat? You're really an inspiration!
I admit I step on the scale much more than I should. I measure once a week too. I don't freak out about it, but I am slightly addicted:)
Me:7
NEP: 2
Now I want some Lucky Charms.....0 -
Hi guys, new to the group. I just did my first workout today! I can already tell my legs are gonna be sore tomorrow...0
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Hi ladies :waves:
Just wanted to say 'hello' - I just ordered the book and will be joining the Gym on Sat, kinda excited and scared to start exercising, but I heard so much good things about Nrol4W, I thought I give it a go!
Hope I won't annoy you too much with newbie questions though ;-)
Cheers
Me0 -
sam - your results are KICK-*kitten*!!!!!!!!!! Woohooooooo!!!! What a testament to the power of NROL4W. You are a TRUE role model and I'm sure you will have (continuing) success with NROL4Abs.
manic - I have protein bars that have a 'crunch' in them (meaning: they are 1/2 protein and 1/2 carbs)....they are 150 calories and they *do* in a pinch! (i.e. I'm not hungry, anymore, after I've ingested one)
Whether you step on the scale, or not, is totally up to you, for sure. But I think it is HILARIOUS that if the scale is down, you (I mean the general "you", not any person specifically) attribute it to "weight loss", but if the scale is up, you attribute it to some other fluctuation. (Something doesn't compute in that math!)
I know LOTS of women who step on the scale, daily. And then, it ruins their day. That, to me, is TOO MUCH POWER to the scale. I used to step on it once-per-week. (And, I might try this again as I work through NROL4Abs...). But, for now, I only step on it once-per-month.
To each her own.0 -
I used to weigh every day and I knew there were reasons for the fluctuations, but after a while it gets discouraging when it's not going down anymore. Now I weigh about once a week, just to keep track of where I am.
Forgot to report that I was not able to do a full chin up yesterday. I could do it starting with my arms at a 90 degree, but not with straight arms. I'll keep at it and hopefully one day I'll kick out 10 no problem.
Me = 7
NEP = 2
This is where I run into problems with getting my macros - the weekend. I need to get everything planned tonight. My boys have soccer games at 8, 10, 12, and 4 tomorrow (of course, all over town), then I'm going out for drinks with my sisters that night and I haven't decided yet if we are all going to drive 4 hours one way on Sunday to watch my 9 yo play soccer, or if I'm going to send him with hubby. Aaahhhh, the life of being a mom.0 -
I lost count on days again :ohwell: I did good last night with protein, BEEPS! don't you ever get tired of whooping our booties?0
