Monthly Archives: September 2010

Sometimes you have to push yourself.

While working out without a personal trainer is certainly cheaper, sometimes I know I could get a better workout if I had one.

Too often I talk myself into only doing the minimum number of sets, or giving up before hitting my reps, or not upping my weights when I could because I’m tired, or sore, or just don’t wanna.

I’m been trying hard lately to push through that self doubt.  Just because doing Bulgarian Split Squats make me hate life, doesn’t mean I can stop doing them before I’m done my sets.

Well, as of today I’m done the first 4 workouts of Base Phase, and have 6 to go.

I’m doing fairly well with the eating still.  Monday threw me for a loop.  I totally forgot about a conference I was supposed to be at, but I did get there in time for lunch.  Lunch that was sandwiches.  With bread.  And brownies.  Oh well.

Weigh-in Wednesday went well.  I’m officially down 2 lbs since I started following the food rules, so, I guess I can go without wheat for a bit longer.

The Female Body Breakthrough

I’m just now home from my second Female Body Breakthrough (FBB) workout and so far, it’s not so bad.  I did the first A workout of the Base Phase on Wednesday and the first B workout today.

I’ll admit, I had a bit of a hard time getting through this book.  Rachel Cosgrove’s style of writing is nothing at all like Lou Schulers.  Her target audience seems to be more of the kind of person that’s never lifted a heavy weight  before.  But hey, I read it through once, and I don’t have to again.

I like the way the exercise instructions are laid out in this book.  Unlike NROL4W where the instructions are  broken down based on the type of exercise and the muscle groups being worked (so that variations of the same exercise are listed together) FBB lists them in the order you do them.  This makes it quite handy for referencing during a workout, just keep turning the pages.  Granted, when you repeat exercises in later stages it says “see page xyz”, but by then you should have a pretty good idea of what you’re doing.

I like the warm-up that goes with this program, it’s really an extension of the workout.  By the time I’m halfway through the warm-up I’m sweating.

I’m also trying really hard to keep my diet in check.  There’s no recommended calorie range for the first few phases (each phase is 4 weeks) but instead there are rules.  Basically you have to eat clean, to your true hunger levels, and include a protein and a fruit or vegetable with each meal.  You are to eat every 3-4 hours and avoid processed carbohydrates (like white rice and sugar) and wheat.  So far the no wheat thing has been hardest for me.  The goal is to aim for 90% compliance.  So if you’re eating 5-6 meals a day, you can have 3-4 “splurges” a week.  So far this week I’m doing alright, only 2 slurges.  The goal is to keep things in check over the weekend, a notoriously bad time for me.

I took the last 2 workouts relatively easy, it was learning time afterall.  The next time through them, I’ll kick it up a notch.  The plan right now is 3 times a week, and with these workouts only taking about an hour, including the warm-up, I can totally handle that.

NROL4W Before and After

As promised, here is my latest round of progress pictures.  To keep things simple, I’m just showing the pictures I took after my first workout, and then ones from this morning, so a true before and after.

And now, for the numbers!  I guess I’ll present this in handy dandy chart format, since, well, that’s how I roll.

I should note that I didn’t start tracking “chest” (as in right at my ribs, under my bust, as opposed to the fullest part of my bust for “bust”) until April 21st, so, that one could be a bit higher, but hey, I’m fine with it.  Also of note, my scale is being a jerk right now and trying to tell me that I’m back at 39.5% body fat.  Um, no.  So, I’m going with my last check, so who knows what that’s really like right now.

So, if we add it all up, taking into account 2 biceps, 2 thighs and 2 calves, I lost a total of 13.75″ and only 1.2 lbs.  Taking my body fat percentages into account, I lost around 8 lbs of fat and gained 7 lbs of lean body mass.  I’ll take it!

My reward to finishing the program is a full body massage, which I’ve got today, and I’m really looking forward to it.  I’m going to take a week of rest and get back to the gym next Wednesday to start the Female Body Breakthrough program.

My goal for this is to get into a healthy range for body fat %, and lose a few pounds.

Holy crap I did it.

I did it! I finished! I am officially a NROL4W graduate.

Granted, I didn’t do Stage 6, BUT, I did do Stage 7 twice, so, I’d say that makes up for it.

I really loved this program and I’m so glad I did it. I’ll definitely be doing it again in the future.

I’ll take measurements and progress pictures in the next few days and update that later!

One more

Happy Labour Day!

I tried really hard to talk myself out of going to the gym today, but something my husband said about our renovations made me do it.

He was putting the billionth coat of mud on the drywall and I said to him “But you said you didn’t want to do that today” to which he replied “I don’t want to do it, but I have to”.

I don’t always want to go to the gym, but I have to.

One of the bloggers I follow, Brie, once said it best.  Working out is like cleaning the cat litter.  I don’t have to love doing it, but if I don’t do it, then bad things happen.  If I don’t clean the cat litter, the cat will piss in my shoes.  If I don’t work out, I will get fat again.

So, I had a glass of water and a peanut butter sandwich, put on my gym clothes and headed out the door.  Today I finished Stage 7 Workout 5 Take 2, which means 2 things.  1. I’ve only got 1 more workout left in NROL4W, and 2. I’m done with Static Lunge w/ Rear Foot Elevated.  I’m not sure yet which one I’m more excited about.

This also means that I’ll be finishing up NROL4W this week.  On either Wednesday or Thursday.  Woo!

No longer a virgin

A green monster virgin that is.  After Tuesday’s workout (Stage 7 Workout 3 take 2) I decided to throw in some spinach with my regular post workout recovery shake.

My shake consisted of

  • 1/2 cup frozen raspberries
  • 1 scoop chocolate protein powder
  • 1/2 cup skim milk
  • 1/2 cup cold water
  • a bunch of spinach

My poor little Magic Bullet knock off had a hard time keeping up with that full of a cup.  It made some rather tired sounding noises.  Does a legit Magic Bullet do that?

Today was Stage 7 Workout 4 Take 2.  I can’t believe that I’ve only got 2 workouts left.  I can’t wait!  I really think that I’m due for a good week of rest.  With an hour long massage.  My foam roller has been the only thing keeping my hammies alive these past few weeks, they could use a professional rub down. (that sounds dirty)

My goal is to get the last two workouts in on Sunday and Tuesday.  That’s every other day until then, so we’ll see.  This week was a giant ball of messed up and changed plans, so I may have to roll with the punches, but either way, I’ll be done this bad boy next week!