Alwyn, TT, Kettlebells, Etc Checkin for Tues June 17

L

lorajc

Cathlete
Morning Ladies -

his morning I did WSFL Cardio. Did the intervals 60/120" on the Rebounder and running around the house. Didn't get my HR up as high today...as my legs were like lead and feeling a bit fatigued. Did Strike Zone for the 20" segment and then cooled down and stretched. Cardio was about 52" and I burned 520 calories.

Have great workouts everyone.

ETA: that website yesterday was supposed to be www.dovesbodies.com

Wendy - care to share the sites and workouts you are checking out. I have the original SWAT workouts (without the W/U & C/D) and they are pretty good. I usually do a few of them back to back to make an hour workout and go as heavy as I can. Commander Tom is a really nice guy. Feel free to send him an email with feedback on the workouts and future wants/needs. He's in the process of making a really "extreme" workout and recently asked me to post over at VF for opinions on intensity level and length....but I was just starting my new job and never got around to doing that for him. I guess I need to get busy. He will personally answer your email and he's a pleasure to converse with. Hope you enjoy them.
 
Good Morning Girlies. :)

Lora: Here's the site you asked for: http://www.nqinutrition.com/Workouts.html
Have fun!}( Thanks for the info on the swat work outs. I can't wait to get them and try them out! I am hoping I will get them in time to do one of them tmrw. :)

Jen: The cardio in WSFL is the same as what he suggests you do in NROLW if you want more cardio then just the little bit of interval work he has you do in that program. I've done it that way many times and I enjoy it too. :) I weighed and did my BF this morning as of right now there is no weight loss but my BF is down by 1.1%. I'm happy. I did lots of cheating during the course of the month so I am very pleased with my results. :D

Jacque: The link I posted for Lora above is to the website where all of the work outs are listed like the one I posted for you all y'day. ENJOY!}(

Sunny: Have fun working out with DH! I won't even bust your chops about desserting me cause I'm nice like that!;) LOL

Lori: Have fun with week 5 of the X. I guess DH is not doing it with you? What is he waiting for!? My DH hasn't had the chance to re-start the X as he's been super budy but maybe tonight he can.

Tammy: I hope you like Kettblebell Your way. Everyone else who's bought it so far, loves it! ENJOY!

So as I was telling Jen, I weighed and did BF this morning. As of this moment, there is no weight loss showing but there IS a 1.1% drop in BF after hangin' with Alwyn for a month! YAY! I cheated alot so I think these results are awesome! Can't wait to see what happens after stage 2 is complete!}(

So yesterday's work out gave me upper body DOMS. Especially my lats. It's those darned pull ups. They are GOLDEN! :7

I have cardio on tap for today. I'm thinking of doing some HIIT followed by a short steady state. Not sure exactly what at this point though.

BBL!
 
Good early morning for me today. Up with the dog at 2 AM and not back to sleep yet at 4.

Lora - Another day done ! Way to go with the cardio - LOL at running around the house - reminds me of when I used to do walking lunges from the family room, past the dining room and into the living room. My dogs and birds looked at me like I was crazy:p.

Wendy - glad to hear about the drop in BF ! Way to go with your hard work. Thanks for the link - I've never taken much time to play around for different "free" workouts online but am seeing more and more posts with links. Guess I'll have to start a collection for my own workout ADD. The NROLW got to be a bit much for me Stage 1, but Stage 2 is only 4 workouts so hopefully it won't be too bad. And I just purchased some CC's so will have some HIIT variety with my runs now. Woo hoo !

My workout today is supposed to be one of the CC's. I'll see how much energy I have in an hour or so with only 3 hours of sleep tonight (this morning - or whatever it is . . .) <<<yawns a large yawn>>>.

BBL to see how everyone else is doing.
 
Hi Everyone!

Sounds like everyone is doing well. :) ^5

I got up early and push mowed the lawn for about 45 minutes. I got it done before the rain. I thought I'd surprise DH. I am going to do The Kettlebell Way this afternoon. LOVE IT! I can't wait for Newport to arrive! I'm starting a Boot Camp class next week. I am so excited. It's going to be at my house - outside. Any advice?

Sunny, The NASM test was challenging but not too difficult as long as you study. I studied the text front to back, taking notes as I went along. I watched the tapes and took notes from them if necessary. I took all of the quizzes, etc. I called NASM to help clarify some info and to see if they had any helpful tips. They were always very helpful. I did well on the test and I'm sure you will too. :)

Wendy, Thanks for sharing the link. ^5 dropping the bodyfat!

Lora, I can't wait to hear what you think about Dove's workouts. I've been reading all the posts at VF and checked out Dove. The workouts look good.

Jacque, Hope you're able to get some rest. I have workout ADD too. Thank God we all seem to have enough workouts to choose from.

Hello to everyone else. I should be able to check in later for more personals.


A friend in fitness,
Shirl
 
Good morning, girlies!!

Lora, great workout, regardless of the lead legs! Good luck staying away from the junk today.

Wendy, that's very encouraging! I'm really excited about this AB. I also weighed this morning (no measurements though). Now that the 4 weeks of WSFL are up, total pounds lost in only four, BUT my bodyfat % went down, too. While I don't trust the numbers on the scale, I do believe the drop because I held at the certain number for some time prior to starting, and now I'm holding at a NEW certain number for several days now...one that is FOUR points LOWER than the old number! That pleases me much :7 :7 :7 All my clothes are looser, too. So I have to say that the final verdict on Warp Speed Fat Loss is that it works.

Jacque, I hope maybe you can catch a few zzzzs later to make up for the early rise. I hate when that happens! Hope you have a good workout.

I did 45 minutes of cardio this morning a la WSFL style, whicch included the 1st half of Imax 2 for my intervals and 20 minutes of steady state on the elliptical.

Hope you all have a great day~

BBL,

Jen

ETA: Good morning, Shirl! Just missed you! Hope you have a great day!
 
Morning Ladies,

Sorry to crash your thread, but I am starting week 4 of WSFL and am starting to contemplate what I should do next. I was particularly interested in Afterburn or NROLFW. Has anyone tried these and do you have an opinion you could share? Thanks for the help.

BTW, I think WS is tough. I also would have gotten betetr results if I did better with my eating, but I think the program help forgive all my mistakes. LOL!
 
Good Morning!:)

Sounds like everyone is off to a good start today:) It seems as if the sun is trying to break through and if thats the case, this gal and her little man will be hitting the st's for a nice long run:) The temp outside is pretty nice as well,not to warm.

So yesterday I really enjoyed my P90X workout. If they were all like that I would have no trouble doing them. I did hurt something in my shoulder on Sun morning when I bounced on the ball and my arm was on the floor and yesterday when trying to do pushups and claps, brought it back,so I couldn't do those. What a maniac he is! I have some nice DOMS going on today!

Lora** Good job with your workout today!

Wendy** The last words DH said to me was "I promise I will start and I don't promise very many things" 3 weeks later I am learning that there wasn't much behind his promise:p Ive just moved on. I am to far for us to start into together now and I hate Chest and Back so much that I can't restart;) I like weight work for chest as well, not ALL pushups...then add the Germany lady in there looking like she is having sex (rolling her eyes and groaning!)...ugh......thats all I have to say about that. Good job on the bf%! My scale as moved back up, I was a bad girl this weekend and am trying to get back on track!

Jacque** Hope you find the energy you need for your workout!Its tough being up in the middle of the night when the rest of the world is sleeping!

Shirl** Your a better gal then I!:) Actually, we are just getting a lawn so I probably would mow it, Great exercise!

Jen** Nice workout!~

If I didn't report yesterdays workout it was P90X chest,shoul,and tris and CF.

I will BBL to report my workout!
Lori

:)
 
Quickie B4 work (since I miss most due to our locationsx( )

Shirl - how sweet you are mowing the lawn for DH. After that workout I hope you have a great Kettlebell workout too !

Jen - Woo Hoo ! The second great body fat loss today ! Way to go ladies ! What scale are you using to measure your BF? I realize it isn't totally accurate, but like you mentioned, consistency is where you see the difference, just as we do in the way our clothing fits.
Enjoy your AB workout !

Linda - Welcome and glad to hear another positive WSFL. Don't have much time now, but I'm on Stage 2 of NROLW and can report back later. Judy (JAFitMama) is on Stage 3 I believe and she posts here often also. A couple others are doing NROL and AB. Check back for our posts or go back a bit and review.

Lori - <<<sending warm sunny vibes>>> for a nice run today. Glad to hear you enjoyed your P90X today:+ You go girl - but take care of that shoulder, OK?

I hit the TM with Coach Sean and Vol 4 after I dragged my bootah back outta bed after I laid back down for half an hour. No energy until I got started and WOW ! that was fun ! ! ! :p Feel great after completing the first 2 challenges then I was (actually am so I'm outta here) late. That was a 30 min workout and really energized me. Off to work and think I'll skip a lunch break to come home to try to at least lay down for a few minutes.

Thanks all for wishing me a nap today - I'm sure it will help;)
 
Welcome, Linda! I just finished WSFL with some pretty decent results, and I've just started Afterburn as my follow up. I chose that program because I wanted to continue with fat loss, rather than muscle building which is the focus of NROLW. My goal was to lose ten pounds with WSFL, and I didn't accomplish that, so I'm pretty sure Afterburn will help me along in that quest. I know Wendy is losing bodyfat with the same program. Prior to WSFL, I was doing NROLW. It's a great program, and I was building some nice muscle, but I wasn't losing the fat I wanted to. So I think what you choose will depend on your goals. HTH

Lori, Hope you enjoy your run and the nicer weather!

Jacque, Coach Sean after a night of little sleep? You're tough! Good job!

Jen
 
hello everyone,

well my chest and tri's are completely in pain}( . i could barely show people how to stretch after class....
i really liked our workout yesterday we did 6 different exercises for chest, and 4 different tricep exerices all supersets. we kept the reps range in the 8-10's. dh put together an awesome rotation hopefully it won't kill me...lol. he also took into consideration my exercise ADD and switched it up every week for the next 4 weeks. tonight is legs and abs and i am skerrred....hehehe

shirl- i say outside as there just is so much more you can do outside than in and it adds a whole different dimension. good luck!!

wendy- do you have WSFL? awesome job with your bf% lowering!! hey you can't get me for desserting you as you are giving AB a mini-break:p . this rotation dh put together is 4 weeks so i may go back to AB afterwards.

jen- i wonder why you weren't loosing bf on WSFL as it is way more intense than AB.

linda- i did AB for two months and saw really good results even without stellar eating. not as taxing as WSFL. don't worry on hijacking the thread you are welcomed here with open arms!

jacque- so which CC are you doing today? hopefully you can work thru the tiredness and your workout will give you more energy.

i checked my bf% yesterday before starting the new rotation and i am down another 1.5%, wooohooo!! so that is 3.5% bf loss in 2 months from AB. verrrrrrrrrrry happy with that:D

ttyl...:)
 
Thanks for the help! I am leaning towards AB as I would like to lean out some more and save the heavy lifting for the fall. Especially since I have a lot of muscle already, now I just want it to show! :p
 
Hi Gals!
Back from my run. Prefect temp for it and even though I didn't feel like I had the energy before I left...some how, I had a great run.
I forgot to tell you guys that my last run (which was last week) was a weird run. Everything about it was weird. I had shin splits,stitches,DS didn't nap and along the way, when I looked towards a wooded area (which I think is right behind some houses) there was a old man stood up watching me. Then today, there was a younger guy, in about the same area with a camera? Whats up with that? Take pics if you want...I don't care, just don't go creep'in me out.He may have been taking pics of the lake behind me though. I dont even match when I run half the time. There are some girls around here that are done right up before the go out. Make up on, earrings in...I couldn't be bothered. Just give me a ball cap and my ipod and Im set.

Jacque** You were probably feeling the same way I was feeling today. I could have laid on the couch all day instead of going for a run but once I did,it was great.

Sunny** Thats awesome that your DH works out! Sounds like you had a awesome workout!

Linda** Staying away from the treats these days?}(

I will probably BBL when I get to work!
Lori:)
 
Hi Ladies

Linda~ I am in stage3 of NROL4W and although I do not need bigger muscles, I am happy to get them stronger and boost my metabolism. I am happy with NROL4W and do recommend it. It is really hard to look bigger if you eat right. I mean if you eat well you will help not to add fat on top of that hard earned muscle.

Today I have DOMS probably from 5 miles of hilly running and them the NR workout with the Body Weight Matrix. My quads are the sorest. I did golf today, walking the course.

[font color=lime green][font size +3]Judy "Likes2bfit"


http://www.picturetrail.com/jafitmama
 
Lori - No I am failing miserably at staying away from the treats which is why I did Warp Speed and am now considering Afterburn! LOL!
 
RE: Alwyn, TT, Kettlebells, Etc Checkin for Tues June 1...

Hey Ladies!

I just finished the first half of Interval X+. Felt good. That's one tough work out! I will be heading to the gym at some point this afternoon or evening to fit in a short run on the TM. Not sure if I'll go "sooner" or "later" but I WILL go!}(

I am soooo sore from y'day's work out. OMG my lats and abs are absolutely ON FIRE!!!! DOMS abounds BIG time! Thank goodness I didn't get kettlebell legs from it too or I'd be bed-ridden right now I swear!:p

So I got my SWAT work outs in the mail this afternoon. I previewed them quickly and they look good. One is a circuit work out and the other is strictly weights. I can't wait to try them! I will probably do them this week-->One tmrw and one on Friday. :)

Jacque: Yikes, you barely got any sleep last night huh? Sorry about that. Glad you found the energy to hang with Coach Sean for a bit this morning. Energy makes energy you know!:)

Shirl: Good luck with your bc class. How great to be able to hold it in your own yard!

Sunny: Speaking of bc classes! Doesn't yours start today!? Can't wait to hear how it went! And btw missy, I am only take ONE week off from Alwyn...not FOUR so double :p :p on you!:7 ;) :*

Jen: I'm sure you'll get great results with AB! Like I said, I had lotsa cheats and still saw results! Here's a question for you now...I can do WSFL's eating plan. I know this for a fact. Do you think it's worth it, at some point in the future, to purchase WSFL for the work outs only while sticking to the AB eating plan? It's healthy and low fat but much more doable calorie wise for me.

Linda: I think you'll like AB as well. I checked out your avitar though and you already have some awesome arms girl! }(

Lori: LMAO about the german lady!!! I always crack up when they start talking about german potato soup myself. I wish though that someone was paying attn when they dressed the german girl though cause she has headlights!:eek:

Hi Judy!:+

Alrighty, time to get din-din started!

BBL!:)
 
Sunny - I did Vol 4 this AM but only the first two challenges since I was running late for work. It is now just after 1 P.M. and I am tired, but think the run helped loads.

Lori - I *think* the old guy told the young guy about you so he grabbed his camera to go take pics.;) You must look great in your baseball cap ! Yes - I think just getting up and getting on the TM helped but have to say that I have done HIIT on my own and it is so much better with Sean telling you what you are doing - the lazy way for me at least, but I worked harder and could keep it up longer. I'm glad I was enabled !:p

Judy - WOW - you did your NROLW after 5 miles of hilly running and then walked the course. Man you all make me so tired - can I live off your your energy?:7

So for those of you using the body fat scales, which one do you have and what do you think about it? I think I can see a difference, but since the scale #'s don't move much, I think I'd like to see something move . . .
 
Jacque: I have a body fat scale and the omron hand held body fat monitor. The omron works much better IMO. I never use the scale. Scales are the worst of all of the body fat measurement options IMO. The omron is not perfect but it will give you a gauge. I think, if done correctly, the calipers are the most accurate home methods for body fat measuring. HTH!
 
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