Oh beeps! What a horrid experience! Talk about ruining the workout :frown:

Circuits?! What crap. Super sets is a much cooler term lol

Good on you for sticking to your guns. 30 min limit? What kind of establishment is this? Who can achieve a good lifting session in 30 mins?! Bizarre.

Hello
Sam you sound tired- maybe take a rest day?? Your activity with your kiddos is great but it is almost another workout.

Beeps I haven't done dls for a while but when I do I'll do some planks first to activate my core. Your latest gym experience was terrible.

Bb thanks - I will try again with the posterior tilt at the top.

Anyway I am trying to do more hiit instead of liss on my nonlifting days. I have been getting in some yoga and walking but want try something new in my schedule.

Hope everyone has a goo weekend.

:noway: Beeps, I'd be calling them. I am of the belief that we have to advocate for ourselves, especially women in the gym! Good for you for standing your ground. Apparently the dude didn't know what supersets are either, if he called your work "circuits"!!

My shoulder isn't improving much, but I spoke with the therapist about continuing upper body lifting. She's encouraged me to do so, she said nothing above my shoulders, and lighter weights - strong focus on form, so I'm going for it! Today's session was with a therapist from another location. He process is very different from the other 2 I generally work with. Not bad, more deep tissue massage, more movement to free space in my joints and to give better range of motion.

I get Brad Pilon's email messages. Interesting article on his blog today - Beeps it talks about the Venus Index "rule of sevens" calculator for lean body mass, then presented his equations and discussed it all. It's interesting, I've never had my BF% done by DEXA, so I don't know how close it is, but according to the equation, my LBM is between 81 and 99 pounds. That doesn't make me very happy really. I should do a DEXA I guess because at this calculation, my BF% is about 45% - if I'm doing the calcuations correctly. Math isn't my strong suit but I divided LB# by current weight which gave me my percent of LB weight. 55% so BF= 45%. Does that sound right? Here's the article http://bradpilon.com/weight-loss/womens-body-ideal-measurements/

I'm off to finish cleaning and getting the house ready for company. Hope you all have a great weekend and Beeps, enjoy your vacation!!

"Super-sets" is going into my general vocabulary as of right now lol

4 workouts into Stage 6. Not too bad. 6A kicks my butt, 6B is a bit 'meh', but I need to up the weights, so talk to me after I do that I had to swap out the crunches for my more tummy friendly physio exercises, but that's fine

Last week I was 3/3... and I did 3x weights + 3x cardio sessions. I'm also now this week adding a quick HIIT onto the end of each lifting workout. I'm eating well, and lots, but being careful to get plenty of protein and drink lots of water. Things are slowly starting to shift around. Slow and steady, so its all good.

I'll be back later, just wanted to check in Have to get the kids up and ready for school. It's their school musical tonight and tomorrow night followed by a public holiday on Wednesday. Busy busy busy... I'd like life to slow down just a tad.

Hi,

So I got the book and I'm wondering how to start. I see the Phases but it's all a bit overwhelming really.

I have 60 pounds to lose and just started. Should I cut some BF first before I start heavy lifting?

Ok so I had a great weekend- physical therapy, a good amount of sleep, kids off to camp, and I had a hike and a great lifting workout and dinner with my DH at a good restaurant !

Maybe I am easily satisfied but this ranks up there.

DNA You are kicking butt and taking names. PM that does sound like a great weekend.
welcome stalgiapaster! If you are eating at a deficit you will lose scale weight especially as a newbie. Get lifting. Your body will take shape and increase health in amazing ways. We are here to help, so whatever questions you have about the phases you can ask here, look at the FAQ thread or in the individual phase threads. Which series are you doing; 4women, abs, like or supercharged? We;ve done them all pretty much lol.

So I'm feeling positive today. I WENT TO THE GYM AND LIFTED!! WOO HOO!! It kicked my every loving behind after nearly a month off, and I will definitely feel it tomorrow. My hear was pounding the entire time and I had to stop every set to blow my nose. Still drippy But I lifted. :happy: My DL was 75lbs. and for everything else I used 15lb dbs. I was actually shocked at doing 2x12 pushups on the floor. I've felt so weak lately and I left off doing 11, so BONUS :bigsmile: It's"high energy good attitude week, but I'm not going to push it. Three lifting sessions and fun with kiddos should do it.

Now if my kids would just stop being annoying (I hate full moons).

Sam, I have one cupcake boutique near my house that is worth 500 calories. It's a once-a-year thing. I really prefer to bake in my own kitchen. Last night: Impossible Pumpkin Pie Cupcakes with a dollop of Vanilla Cream Cheese Icing.

Beeps, that is some day at the gym! :noway: I agree that we should all be saying "supersets." Circuits are for curves.

Ali, try not to compare yourself to your sister. She's probably jealous of you if she can't live in her own home. I doubt she'd care to be compared to a 12 year old boy. If side comments are a problem, confront them fair and square. Include: ... comments hurt my feelings. I love my sister very much and she's my best friend. I have had to call her out on comments and other things. I'm also careful not to talk about my fitness/nutrition goals (I'm the fit one) unless she asks (she doesn't).

Last week, I caught myself in a fit of comparing myself to others. No good!

Kate don't quit. You are tough and strong.
Sub out lunges. If I had my book I would give you a good substitute, but my brain is asleep. Beeps or barbell can give you a list.

Runza- yummy cupcakes!

Sam glad you are feeling strong.

Welcome Rosebud! Sorry I can't help you, but many here can, I'm a gym rat lol.

Holy smokes am I sore, but I knew that was going to happen. After nearly a month off, it's bound to happen. It's the can't walk up stairs or sit on the toilet kind of DOMS. Here's to having a dreary day of rest.

Beeps - that sounds outrageous, I would be fuming, too. I hope you get a full apology from them.

RoseBud - welcome! I do the gym thing as well, but if I get stuck at home I can do some of our free weights. We have adjustable dumbbells and a wimpy barbell - I dno how much it weighs, it's not even metal :noway: but it works in a pinch.

I've got my AMRAP for Stage 1 tomorrow and Friday, then I have to travel to D.C. for a work trip next week, but it'll be perfect timing for my week off in between stages! You ladies are all freaking awesome, keep up the good work :drinker:

Hey everyone, newbie here and just started NROLFW so thought i'd come over and join Already loving it!

I'm currently doing the programme at home as i work full time and am a single parent so my time is limited to get to a gym. Just wondered if anyone else here was doing it at home? I currently only have adjustable dumbells but looking to invest in a barbell as soon as i have the money.

Nice to meet you all

Welcome Rosebud I work out at home in my garage. I started with dumbbells and bodyweight substitutions and slowly went from there. I bought a bar with weights in January and used two dining room chairs as my squat rack LOL

I now have a proper squat rack with cable and a bench and I can't describe how wonderful that is :happy: Got it 2nd hand off eBay for a great price.

But it's definitely doable with minimal equipment, you just have to get creative

Sam, lots of nice rest today. Good excuse to avoid any stairs lol

It's a Public Holiday here for our annual show (Royal Queensland Show, google The Ekka lol). I got up late at 7am and did my workout then while the kids were watching cartoons. I think it's going to be a lovely, lazy day. Apart from the load of washing and folding I have to do

I am struggling with a cold though. Unfortunately this one consists of headaches and runny noses, the two banes of my existence as I get sinus infections at the drop of a hat - that's what knocked me off my feet last time. I am desperate to stop it in it's tracks, so am trying to get plenty of sleep and not go out in the cold wind so much. And I've restocked the antihistamine. I am very determined lol

I'm here - busy also. Lifted today - good session. Tomorrow is my eldest's bday, he will be 11. Today he got contacts and is without glasses for the first time in years. He is so beautiful :-)

We are having his party at laser skirmish tomorrow so my workout will be running around shooting a bunch of 11 yr olds haha.

Lift on ladies..... hopefully have more time to chat soon xx