Alwyn, TT, KB, the X, etc Monday
- Thread starter Fit_mommy
- Start date
Morning Ladies -
This morning was WSFL strength circuit followed by metabolic circuits. This was deadlifts followed by prone jacknife/pushup/cable row lunge for 10" followed by squat/shoulder press & pullups for 10" and then HIIT. Intervals of 30/90 for 6 rounds, but I did 30/60 for 8 rounds.....still could only get my HR up to 150. Not sure what that was about. The intervals are short....so either I'm getting super efficient at these and my HR just isn't elevating or I'm too beat to work hard enough! Workout was 58" and I burned only 420 calories. Tunes were Motley Crue's St.s of LA.
Have a great day everyone.
This morning was WSFL strength circuit followed by metabolic circuits. This was deadlifts followed by prone jacknife/pushup/cable row lunge for 10" followed by squat/shoulder press & pullups for 10" and then HIIT. Intervals of 30/90 for 6 rounds, but I did 30/60 for 8 rounds.....still could only get my HR up to 150. Not sure what that was about. The intervals are short....so either I'm getting super efficient at these and my HR just isn't elevating or I'm too beat to work hard enough! Workout was 58" and I burned only 420 calories. Tunes were Motley Crue's St.s of LA.
Have a great day everyone.
gidget1978
Cathlete
Good Morning!
Done my night shifts Yeeehaaa! So happy about that, and they were easy ones to
Im thinking about going for a run after DS as his breakfast. My knee was feeling a little funny yesterday but I will try it today. If it acts up again, I will take a couple days off from running.
Im undecided about what to do regarding weight work. Either I will do weight work while DS naps...or I will lay in the sun and relax...or take a nap I guess I will have to see how the day prgresses and how I feel before I can make that call
BBL!
Lori
Done my night shifts
Yeeehaaa! So happy about that, and they were easy ones to Im thinking about going for a run after DS as his breakfast. My knee was feeling a little funny yesterday but I will try it today. If it acts up again, I will take a couple days off from running.
Im undecided about what to do regarding weight work. Either I will do weight work while DS naps...or I will lay in the sun and relax...or take a nap
I guess I will have to see how the day prgresses and how I feel before I can make that call BBL!
Lori
JAFitMama
Cathlete
Hi Lora- I have a question/comment regarding not getting your HR up in your intervals. Are you doing the same kind of intervals every time ? If so perhaps you are becoming efficient at this. Have you considered trying a different type of HIIT? Like some of Cathe's crazy intervals in any of the Imax's? or anything plyo metric?
[font color=lime green][font size +3]Judy "Likes2bfit"
[font color= orange] Eat food, not much, mostly plants~ Michael Pollen[/font]
http://www.picturetrail.com/jafitmama
[font color=lime green][font size +3]Judy "Likes2bfit"
[font color= orange] Eat food, not much, mostly plants~ Michael Pollen[/font]
http://www.picturetrail.com/jafitmama
Shirluvs2bfit
Cathlete
Hi Ladies!
Sorry I haven't been able to check in. I think I'm going to check in once or twice a week. My workouts have been going well. For the past 2 weeks, I've been doing 2 kettlebell workouts and P90X+ total body in addition to 2 core workouts, yoga and various forms of cardio. I'm seeing some nice results.
It looks like everyone is doing well with their workouts.
Lora, I think Judy has some great advice.
Judy, Everytime I read your posts about NROL4W, I want the program.
Wendy, How long before you receive Tony's one on one? I want it too!
Lori, Please be careful with your knee. So what dress are you or did you wear?
Jacque, I'm sorry if you've already said this but are you training for a race?
Jenn, Keep up the great work!
Hello to anyone else who stops by.
A friend in fitness,
Shirl
Sorry I haven't been able to check in. I think I'm going to check in once or twice a week. My workouts have been going well. For the past 2 weeks, I've been doing 2 kettlebell workouts and P90X+ total body in addition to 2 core workouts, yoga and various forms of cardio. I'm seeing some nice results.
It looks like everyone is doing well with their workouts.
Lora, I think Judy has some great advice.
Judy, Everytime I read your posts about NROL4W, I want the program.
Wendy, How long before you receive Tony's one on one? I want it too!
Lori, Please be careful with your knee. So what dress are you or did you wear?
Jacque, I'm sorry if you've already said this but are you training for a race?
Jenn, Keep up the great work!
Hello to anyone else who stops by.
A friend in fitness,
Shirl
Sunshine 1528
Cathlete
Good morning ladies !
Dropping in before my workout to see if people were getting back to more normal schedules after the holiday weekend.
Lora - think Judy may be on to something. So you are gonna do another round of WFSL, huh?
Lori - glad you are back on days for a while. Hope your knee is working for you and DS cooperates so you can do whatever you little heart desires.
Shirl - I was toying with the idea of a local 10K next weekend but haven't run the hill for a while as I have been using the TM for about 95% of my run. When I went out and ran the route a few weeks ago my legs and breathing were really off. This weekend went OK so I think I'll go ahead and run next Sat. We'll see how it goes . . .
Good to hear from you and that all is going very well with your workouts.
BBL to post my workout. *** runs off to get some cranberry juice, flax and coffee *** :9
Dropping in before my workout to see if people were getting back to more normal schedules after the holiday weekend.
Lora - think Judy may be on to something. So you are gonna do another round of WFSL, huh?
Lori - glad you are back on days for a while. Hope your knee is working for you and DS cooperates so you can do whatever you little heart desires.
Shirl - I was toying with the idea of a local 10K next weekend but haven't run the hill for a while as I have been using the TM for about 95% of my run. When I went out and ran the route a few weeks ago my legs and breathing were really off. This weekend went OK so I think I'll go ahead and run next Sat. We'll see how it goes . . .
Good to hear from you and that all is going very well with your workouts.
BBL to post my workout. *** runs off to get some cranberry juice, flax and coffee *** :9
irishrose
Cathlete
Hola, mi chiquitas bonitas!!
I started Week 4 of Afterburn today! Last week of Stage 1, so psyched. I was a little tired this morning after busting my butt around the house yesterday, so it took me over an hour to complete the workout. I did workout b, weights, and it's still oh so hard.
Lora, your not so great workouts sound pretty good to me. Maybe it's time to change things up?
Lori, decisions, decisions! I'd take option b or c, personally. Take care of that knee.
Hi Judy! How's Stage 4 going?
Shirl, nice to see you!
Jacque, I guess you could say I'm kind of following the nutrition guidelines that Afterburn suggests. He really only gives you a calorie range based on a formula, and then suggests what we all know...lean proteins, healthy fats, and stay away from the refined stuff. Because I did WSFL before I started this, I unconsciously eat that way still, but might allow myself a slightly larger portion or to indulge occasionally. Overall though, I'd say I adhere fairly closely to the calorie recs.
Wendy, do you recall if Afterburn says you have to take a week off between stages, or if it's just a suggestion? I'm not sure how I'm going to approach that just yet.
Hope you all have a great day and great workouts. Will BBS~
Jen
I started Week 4 of Afterburn today! Last week of Stage 1, so psyched. I was a little tired this morning after busting my butt around the house yesterday, so it took me over an hour to complete the workout. I did workout b, weights, and it's still oh so hard.
Lora, your not so great workouts sound pretty good to me. Maybe it's time to change things up?
Lori, decisions, decisions! I'd take option b or c, personally.
Take care of that knee.Hi Judy! How's Stage 4 going?
Shirl, nice to see you!
Jacque, I guess you could say I'm kind of following the nutrition guidelines that Afterburn suggests. He really only gives you a calorie range based on a formula, and then suggests what we all know...lean proteins, healthy fats, and stay away from the refined stuff. Because I did WSFL before I started this, I unconsciously eat that way still, but might allow myself a slightly larger portion or to indulge occasionally. Overall though, I'd say I adhere fairly closely to the calorie recs.
Wendy, do you recall if Afterburn says you have to take a week off between stages, or if it's just a suggestion? I'm not sure how I'm going to approach that just yet.
Hope you all have a great day and great workouts. Will BBS~
Jen
JAFitMama
Cathlete
Hi Everyone
Today's workout is now done. NROL4W 4A but first I did Cardio Coach volume 2 revised. I really pushed hard on the CC ! This week I am only doing two NROL4W workouts. This may help mentally since I am feeling a bit of a dread factor. At this point, I need to decide if NROL4W is worth continuing or if some variety won't do me some good. The program IS great, no doubt about it. However I may be ready for a change. I do think I have made some improvements.
[font color=lime green][font size +3]Judy "Likes2bfit"
[font color= orange] Eat food, not much, mostly plants~ Michael Pollen[/font]
http://www.picturetrail.com/jafitmama
Today's workout is now done. NROL4W 4A but first I did Cardio Coach volume 2 revised. I really pushed hard on the CC ! This week I am only doing two NROL4W workouts. This may help mentally since I am feeling a bit of a dread factor. At this point, I need to decide if NROL4W is worth continuing or if some variety won't do me some good. The program IS great, no doubt about it. However I may be ready for a change. I do think I have made some improvements.
[font color=lime green][font size +3]Judy "Likes2bfit"
[font color= orange] Eat food, not much, mostly plants~ Michael Pollen[/font]
http://www.picturetrail.com/jafitmama
Fit_mommy
Cathlete
Hi Girls.
I just got back from the gym. I did the first 5 sprints from ITread 19/30 Sprints for my HIIT, cooled down for 5 mins and then ran some steady state for a total work out of 4 miles in 43:15. It was a goody. Doing steady state after HIIT is tough as the HIIT definately pre-exhausts you. }(
Lora: I have to go with Judy's advice in regards to your HIIT issues. Hope it works for you.
Lori: So did you sun bathe or lift weights? What a choice to have to make!LOL
Shirl: Check your PM's.
Jen: I don't recall Alwyn suggesting a recovery week between stages in Afterburn. I took one because I wanted to. It's not a bad idea IMO.
Judy: You've been very dedicated to NROLW. If you want to make a change, don't beat yourself up over. Just do it!
BBL~
I just got back from the gym. I did the first 5 sprints from ITread 19/30 Sprints for my HIIT, cooled down for 5 mins and then ran some steady state for a total work out of 4 miles in 43:15. It was a goody. Doing steady state after HIIT is tough as the HIIT definately pre-exhausts you. }(
Lora: I have to go with Judy's advice in regards to your HIIT issues. Hope it works for you.
Lori: So did you sun bathe or lift weights? What a choice to have to make!LOL
Shirl: Check your PM's.
Jen: I don't recall Alwyn suggesting a recovery week between stages in Afterburn. I took one because I wanted to. It's not a bad idea IMO.
Judy: You've been very dedicated to NROLW. If you want to make a change, don't beat yourself up over. Just do it!
BBL~
irishrose
Cathlete
Wendy, thanks. I wondered because he posted something in his blog about Afterburn and he included a week off in between each stage, but I don't remember reading it in the book. And seeing I'm at work away from my book, and impatient, I figured I'd ask you. :+ Thanks for the quick response! I don't think I'm going to take a rest week, simply because I don't want to mess with the "momentum" I've got going. Not to mention, the exercises are all different in the next stage, so I'm not really worried about overuse or anything. ITA about the SS following the HIIT. It's nuts. But it does get easier.
Judy, change is good. NROLFW will be there when you feel ready for it again.
Jen
Judy, change is good. NROLFW will be there when you feel ready for it again.
Jen
Fit_mommy
Cathlete
>>>I don't think I'm going to take a rest week, simply because I don't want to mess with the "momentum" I've got going.<<<
You have a point there. Perhaps if I hadn't taken a recovery week, I would have made it through stage 2.....Good luck with it! I am so happy that you are getting good results from it!
You have a point there. Perhaps if I hadn't taken a recovery week, I would have made it through stage 2.....Good luck with it! I am so happy that you are getting good results from it!
Sunshine 1528
Cathlete
Back from my workout. Think I'll venture away from NROLW for a while. I am enjoying the body changes, but not finding the "fun" that I used to have with Cathe workouts. Only made it past Stage 2 but some of the combo exercises are also not working with my lower back and shoulder issues.
So I am tryng Fitness Freak's Get Ready for Summer 08 rotation. Today was 4DS LIS/HIS upper body premix for 67". Could barely keep up and it seems funny since I felt that NROLW was making me stronger?
Jen - in NROLW Alwyn suggests a week in between stages, but then also says that he already has around 8 "forced" breaks due to family trips, business, etc so he doesn't follow it. I think it was more to give your body a rest break since you are lifting heavy. I don't have Afterburn so don't know if he suggests the same but thought I'd chime in on his other book.
Judy - you have stuck it out far longer than I did but I feel pretty much the same. I am better off following a program, but I think I need to switch it up just for my body's sake too.
Wendy - what a great run you had with the combo of HIIT and SS. That sounds like fun and reminds me of the HIIT after the Alwyn workouts. Very tiring but yet invigorating !
Have a super day ladies !
So I am tryng Fitness Freak's Get Ready for Summer 08 rotation. Today was 4DS LIS/HIS upper body premix for 67". Could barely keep up and it seems funny since I felt that NROLW was making me stronger?
Jen - in NROLW Alwyn suggests a week in between stages, but then also says that he already has around 8 "forced" breaks due to family trips, business, etc so he doesn't follow it. I think it was more to give your body a rest break since you are lifting heavy. I don't have Afterburn so don't know if he suggests the same but thought I'd chime in on his other book.
Judy - you have stuck it out far longer than I did but I feel pretty much the same. I am better off following a program, but I think I need to switch it up just for my body's sake too.
Wendy - what a great run you had with the combo of HIIT and SS. That sounds like fun and reminds me of the HIIT after the Alwyn workouts. Very tiring but yet invigorating !
Have a super day ladies !
irishrose
Cathlete
Wendy and Jacque,
While I see the value in rest weeks, I've pretty much decided I'm not going to do it. Here's why: my kids are on vacation next week with their Dad, so I have an entire week of worrying only about my own schedule !!! So...if I don't want to get up at 4:30 to squeeze it in before work, I DON'T HAVE TO, because I can do it AFTER work if I want. Do you all see how this is working? I can't justify having all this flexibility and leisure and not taking advantage of it. If I want to go for a run in the morning or after work, OUTSIDE, ON THE ROAD, I can do that!!! Woohoo! So no rest week for me. I'm going to put it to good use. ;-)
(Yes, I realize that many people wouldn't see the excitement in this scenario and would consider me crazy. But they're not Alwynites, TT'ers, KB'ers, or X'ers, etc. )
Jen
While I see the value in rest weeks, I've pretty much decided I'm not going to do it. Here's why: my kids are on vacation next week with their Dad, so I have an entire week of worrying only about my own schedule
!!! So...if I don't want to get up at 4:30 to squeeze it in before work, I DON'T HAVE TO, because I can do it AFTER work if I want. Do you all see how this is working? I can't justify having all this flexibility and leisure and not taking advantage of it. If I want to go for a run in the morning or after work, OUTSIDE, ON THE ROAD, I can do that!!! Woohoo! So no rest week for me. I'm going to put it to good use. ;-) (Yes, I realize that many people wouldn't see the excitement in this scenario and would consider me crazy. But they're not Alwynites, TT'ers, KB'ers, or X'ers, etc.
)Jen
Fit_mommy
Cathlete
Jen,
Oh girl, I TOTALLY get what you are saying!!!! Enjoy your week of freedom! Cherish every moment to the fullest but you know you will still miss your kids. I know I love the times like this past weekend when DH and I were able to get away without DS but at the same time, I really missed him. It's such a double-edged sword, ey? This is why kids are so darned cute! It makes us want them back!
Oh girl, I TOTALLY get what you are saying!!!! Enjoy your week of freedom! Cherish every moment to the fullest but you know you will still miss your kids. I know I love the times like this past weekend when DH and I were able to get away without DS but at the same time, I really missed him. It's such a double-edged sword, ey? This is why kids are so darned cute! It makes us want them back!
irishrose
Cathlete
I TOTALLY agree with you, Wendy. Just the thought of them being away from me for a whole week tugs at my heartstrings and gets me a little misty....
....while I plan on how I'm going to reorganize their rooms, what crap I can throw away, where I'll have dinner with my friends, what movies I'll watch }( }( }(
I'm going to miss them SO MUCH, but I have a feeling somehow I'll get through it. ;( }( :7
....while I plan on how I'm going to reorganize their rooms, what crap I can throw away, where I'll have dinner with my friends, what movies I'll watch }( }( }(
I'm going to miss them SO MUCH, but I have a feeling somehow I'll get through it. ;( }( :7
Fit_mommy
Cathlete
Jacque: No doubt NROLW was making you stronger BUT it's a totally different style of training from what Cathe does so no doubt you will feel it when first getting back to Cathe's work outs. I haven't done much of her weight work at all lately between Alwyn and the bells keeping me busy. When I get back to it I am SURE I will feel like a total weakling...not because I am one but because I have been training so differently for a while now!
Sunshine 1528
Cathlete
Jen - having been there with the kids going to Dad's for periods of time, I am with you. In fact, when I have a 3 day weekend I don't usually take a rest day because I love to exercise and when I have the extra time I fit extra exercise in there too. My rest weeks are not totally exercise free, I just switch up my programs - I need the endorphin rush to make it through. :7 I hope you have a "bittersweet" week sans children and completely do your ME thing while you can. Sounds like you have some good plans set up already!
Wendy - good point that I should already know. For me and my slowing metabolism, switching it up last time helped me tone even more. Once I pay for a few preplanned things I have coming up (and yippee, just got my stimulus check!}( ), I do believe Kettlebells will be on the list. So, Target here I come (Won't pass it up - re: my thread about iPod armbands ).
Wendy - good point that I should already know.
For me and my slowing metabolism, switching it up last time helped me tone even more. Once I pay for a few preplanned things I have coming up (and yippee, just got my stimulus check!}( ), I do believe Kettlebells will be on the list. So, Target here I come (Won't pass it up - re: my thread about iPod armbands ).