Um what was I going to say? Oh yeah...

aubeatle (great handle) Most of us keep moving. During my early lifting days I did nothing because I was just plain exhausted but as I became more fit, I kept more active. I do cardio on a couple of my non-lifting days during the week, and I don't really schedule my rest weeks anymore, they just happen when they need to happen either because of my personal schedule or again, exhaustion (my cycle and I don't get along) If you are brand new to lifting, I would recommend taking those scheduled breaks, but keep active.

Jo wow, contacts at 11, happy birthday to him:flowerforyou: . I asked my husband why he never got them. Apparently he is incapable of touching his own eye lol.

Doumc, best of luck with the thesis. That's incredible! Use the lifting as your stress buster.

Oh DNA, I sincerely hope you feel better quick. My recent sinus infection was no joke and it took me two weeks to get right and I'm still coughing up mucus with a drippy nose. As far as no stairs, it was a great excuse not to do laundry and having to go up and down the two flights over and over again :laugh: Today I used walking at the aquarium as my recovery exercise. Back to the gym in the morning for my BT3B workout.

Afternoon all.

I'm feeling better at the moment, but I think that's because I've kept out of the wind so far today. Night time isn't awesome, I probably got maybe 3-4 hours broken sleep last night? Of course, as soon as my body started to relax and drift off my alarm went for swim training.

I may also have swore at DH in my sleep about him breathing loudly in my ear :ohwell:

I shall rug up well for the last footy training tonight. Not allowed to miss it apparently because they've gone and bought gluten-free sausages especially for my little dude. Must remember some gf bread. Bonus is, that's the kid's dinners organised :bigsmile:

aubeatle, like Sam, my rest weeks these days aren't always scheduled. Sometimes they are - like around school holidays if we are busy or something, and in that case, nothing is scheduled that week because it's crazy insane. I find that other times rest weeks just happen, my body basically tells me I need to chill - now. I keep generally active, but don't stress about it.

Jo, 11 years old! Woot! My girl is 11. She got a Nerf gun for her birthday. You can imagine how that day went lol :laugh:

Actually we have yet another birthday party for her to attend on Saturday. Seriously, my kids have a much better social life than me...

Although that said, DH just sent me the info on TEDxBrisbane 2014. It's at a time during the next school hols that I think I can organise child-minding, so I'm out-of-my-mind excited to go with him this year (I think he got the hint I was a bit miffed last year when he organised it all for himself ). We're taking the kids to MythBusters Live at the end of this month as well - they are thrilled :happy:

Horray, I am officially half way through stage one. I really pushed myself today and am proud to say I've gone from squatting 30 to squatting 70, and my seated row has gone from 40 to 75! Push-ups are still tough, so still doing them from a bench.


Question to people: I've only been doing the lifting program three days a week for my exercise. I'm not adding cardio on off days. Do you ladies think I should add some in.. Will I still see a reduction in bf percent without? I am getting better about my eating (kind of, my Co teacher brought donuts today and I had two.. Lol)

I'm the evil co-teacher that usually brings the donuts lol. WElcome. YOu don't have to do extra activity but if you feel up to it, go for it. Take at least one or two days off though.

DNA I LOVE TED! and Mythbusters. Lucky!!

Sue you're on, and if you ever ride down to the Brick house again, realize I live 1 mile away.

Ok, need some support here. I missed my opt to go to the gym this morning though I am sitting here in my gym clothes because little man had a major fit this morning and I'm lucky nobody called the cops. So I've missed the gym, no child care between 12 and 4, and I've cancelled our trip to six flags for the afternoon. Do I chill until 4 and go or try for an at home workout? OR just wait until tonight when hubby gets home and I ditch the kids for an hour.

Scratch that, just got off phone with hubby he won't be home until after 9. Looks like I'm keeping the gym clothes on and going later. <sigh>

Gotta do what ya gotta do Jamaica lady.

Well, I went to the gym in the afternoon. Did about 3/4 of my workout when little man pitched a fit in the daycare and I was asked to leave. It's been that kind of day.

Oh and apparently my husband gets vacation THIS coming week. Plenty of time to plan something, no problem <sigh>

I need a damn vacation

Hey all, checking in here. At PT today, the therapist added a new part. The dreaded W from NROL4W YTWL. I do them using the TRX straps, leaning back at 45 degree arms straight, then pulling myself up to hands out to each side at shoulder level, elbows down. It's easier than balancing on the ball, but it was challenging. I'm doing lat pull downs and cable rows, and a back/lat exercise with fitness bands, along with some stretching exercises, then she works on increasing my range of motion.

Grandkids can get like that too! I don't see mine often enough so they're pretty good with me, and they know I'm going to spoil them no matter what, so they listen. :laugh:

I am going to the gym tomorrow! EARLY before it gets crowded. I rode by yesterday on my way to the grocery store. Holy crap the place is jammed in the evening. The upper and lower lots were full and the spill over lot across the road had at least another 10 cars in it! I said to myself (out loud in the car) I am NEVER working out there in the evening!

Sam, refresh my memory - which brick house? :frown: I'm not placing it!

My food has been pretty good, over a few days but by less than or around 100 cals, and I've been under several other days, so we'll see what the weekend brings.

NY Renaissance Faire has started, a friend and I are going Sunday. Love it, they have lots of attractions, food, drinks - I usually get a turkey drumstick and then an ice.

Hope you all have a great weekend!

Hi everyone, new to NROL4W.....so new I don't have the book yet! I just started back to the gym and have some lofty goals....hoping for a little support along the way :-) Cheers!

Pudding your poor little guy- at least you were done working out.
Nice job doing all your workouts

I slept through my swim this am
But I will lift tomorrow

I cursed myself...I have to skip today's lifting My three year-old woke me at 3:40am and we never really went back to sleep, and I'm just so tired. I know my lifting never goes well if I'm not rested so I'll swap days, have today off and lift tomorrow. yawn!

I'm baaaaaaaacccckkkkkk!!!!

Pudding: YOU'RE ALMOST FINISHED NEW RULES!!!!!!!!!! I'm super excited for you! I'm sorry your little one is giving you so many problems while you're at the gym though.
Pudding, Jamaica, BBCowgirl: I don't know what it was about today but I noticed all of your tickers and started screaming. No seriously I was lying in bed screaming and almost spilled coffee all over my laptop. I love your progress! I'm so excited for all of you!
Sunshine: don't feel bad I'm in the dust too now!

Sooooo tons of things have been happening with me since the last time I checked in. I reached my original goal weight! I'm down a full 8 pounds with only 4 more to go until I reach my new goal weight. To be honest the closer I get to the weight the less attention I pay to my weight loss. It used to be this thing that I obsessed over all the time and now it's just science and math. 1+1=2 working out + eating deficit= weight loss. 3500 calories needed to gain a pound and if I didn't eat an excess of 3500 calories it's just water or my body being weird and it will come off eventually. Now that this is just science and math and not some mystical beast that I fight on a daily basis I've been able to focus on other areas of my life. I'm not saying I never have moments where I get impatient but I do remind myself that I have a horrible sense of perspective and shouldn't be trusted when it comes to opinions on how my body looks. I'm down to a 26 inch waist at its narrowest point and 27 around my belly button. It used to be 31 at my narrowest point and 33 around my belly button so clearly even though my eyes can't see change everyone else can and it IS happening.


I had a completely inappropriate moment in the bathroom at my job. I'm just standing in there with my t-shirt rolled up over my stomach staring at it in the mirror and I legit thought to myself "This is wildly inappropriate but you're going to stand here until you realize that your stomach is smaller and your muffin top is going away". And eventually I did see it. I'm still lusting after instagram fitness models bodies but I know that I'll have it one day so I've taken a lot of pressure off myself.


I've had to force myself to work out this past week. I just hated everything stage 4 related so much that I regressed and did a stage one workout and when I get to that point I know it's time for a break. So I'm going to take one. I'm not going to care about lifting for the next week (maybe two!). I'll throw in some yoga and of course keep walking everywhere but I'm not going to lift until my body starts to miss and crave it again.


It's tax free week so I'm going to the mall to catch some sales and spend my money on jewelry and shoes that I don't really need :laugh: :laugh:

Way to go redlipsticky - it is all about mindset after all :-)

And yes, well done to all those losing and getting towards their goals - sometimes I forget how hard it was. I tell ya though, it's worth it. I have been HAPPY with my weight for a while now and it really does make a difference when I look in the mirror. Feeling awesome is amazing :happy:

So I lifted last night - squats update. Have managed to get parallel with 60kg, more than I have before. Again, thanks to my cyber spotters for pulling me up on checking my form.

I also decided that Sat night must be freak night at the gym. Seriously, I've never been on a sat night before and I don't know where these weirdo's have been hiding but honestly, wtf? Nearly everyone was either pulling some really odd faces while lifting (while I tried not to giggle) or lifting with some seriously bad form. There was one dude - and I'm assuming it was a bicep curl he was trying to achieve - but his back was bending so much with the effort I really have no idea how he didn't break in half - it was like a banana!! Was quite glad to get out of there, lol.

Combat today and then an afternoon with my kiddos - happy days :happy:

Well, I've finally caught up on some rest, although it meant skipping my third lift session this week (I never skip lifting!). But oh well. Stage 7-6 tomorrow and I will still get through workouts 7-12 before school starts next month, which is perfect. Then a week off before Supercharged. Even if I haven't lost any weight or many inches through NROLFW, totally my own doing due to diet, I'm still much stronger, sonehow still a bit tighter, and have conquered my fear of the big weight room.

My sister is being induced with her first baby tomorrow and she lives an hour away. I am hoping to get out to see her on Tuesday and Friday, keeping all my scheduled workouts. I can't wait to have a wee babe to snuggle!

sunshine, keeping fingers crossed that only 1 week till you can start lifting again. I understand how frustrating it must be.

redlips, thanks so much for your post. Its so motivating to read about someone who had great results. You should TOTALLY post pics, that would REALLY push me to try harder, and I know you'll do whatever it takes to help right??? LOL

jo, YAY for that amazing squat #!

sam, have a great vacay!

Ok, so I attempted to eat at maintenance this past week without tracking my food and without exercise. Did pretty well I think. Lost about 0.2 lbs and I'm ok with that. And my body fat went down just a bit too, hmmm.

This week I'll be starting Hyp I in Supercharged and will continue eating at maintenance for the rest of the week. Also, I resume work tomorrow so I'm not sure about cardio days. I may just do 1 day instead of 2. As a matter of fact, this week I'm going to cut down on the goals and see how work treats me first before I decide on weekly goals going forward.

Today I went to the beach for the first time in 5 years, and I actually wore a bikini. It was terrifying. But I wore it with as much confidence as I could muster. My BF kept staring at me and eventually told me I looked good. So, WIN. He wants us to go back in another few weeks. I hope I'll look even better by then.

So, plan for the week:
1. 3 days of lifting.
2. 1 day of HIIT cardio.
3. Eat at maintenance which I calculated at around 2006 cals. I won't be aiming for any specific amount of protein.
4. 20 mins of stretching

Hi guys,

Newbie here. I bought the book last week, spent all week reading it and taking it in and am going to start my journey today. As stupid as it sounds I'm actually quite worried, more worried about going into the 'mens room' at the gym to use the weights! and also worried that I won't be able to do any of the exercises and look a fool!

Are there any people here who started this workout as a complete newbie to strength training? if so how are you finding it.

Wish me luck! x

Welcome back Beeps, and RedLipsticky! Missed you both. Welcome 808, Leah and AMW. Like my biker gf said, you're gonna love it here! Congrats on all the successes to everyone!!

I totally wimped out on myself this weekend and crap it feels awful! I didn't go to the gym, I ate horribly and today it just sux to be me! I have some serious work this week, to get myself back on track! I had PT today, and yea my shoulder is feeling much better. This is the last week, I think, so on Wednesday I'm going to ask for a plan of action for me when I'm away from PT, and find out when I can do overhead lifts again etc. Tomorrow morning, I am going to the gym. It won't be pretty I know but I'm going!

Sam have a blast on vacay

Pmag, I think you did exactly what I would have done. My understanding is that it's compound lifts as heavy as possible for 8-12 reps. Those were great lifts to choose.