January 2012 Fitness Group -- All Welcome!
Anyone else need a little structure with their fitness commitments? In the past months years (since Sept 2010), a few of us certainly made working out and exercise a new, healthy hobby. Makes a person feel proud to accomplish goals, right?! BTW, I can totally tell the difference in my body from the workouts I committed to last month. It's working and I haven't been calorie counting as strictly as I was before the Fitness Group. Thanks for support everyone :)
This will go throughout January in hopes that a whole month is enough to start a new, healthy habit of working out regularly. Tell me what you want to accomplish this week. Studies show that if you write it down, and say you WILL do something, you're more likely to stick to your word. It doesn't hurt to know that you'll report how you did either. No judgments here. If you missed a workout, let's talk about it and get you back on track. That's what we're here for :)
Set your own goals and keep us posted. I plan to update my progress every time I do something active.
You are OUR inspiration. Talk to us. Tell us what you've done. Drop by and see how motivating it can be to read about the progress of others. If you're feeling behind, talk to us. We're here for you.
Informative "How-To's":
Dork -to-Diva: Great pictures of how to perform a routine
5x5 weight-lifting program: Scroll down for calendar; click on links for informative videos
Hal Higgons Running Programs: Scroll down, select distance, select level (novice, intermediate, advanced, walk). This helped me train for a half-marathon last summer
Couch-2-5K: Never ran a 5K before? Here's the baby steps that get great reviews. Scroll down for the calendar
Yesterday my muscles spent the day not so quietly reminding me that I had worked out for the first time in a while. I took it easy and just walked 3 miles on the treadmill.
@epinephrine -- I've done NROL4W and started NROL4A at home and while I had to make a few modifications, it is very possible.
epinephrine: I've done both NROLFW and NROL at home. A barbell and plates would definitely help.
Lifted this morning. I suppose this is more a combination of Stronglifts and Starting Strength. I'm still irritated by Mehdi and I don't really want to follow his program. 
- Squat: 3x5x80
- Bench press: 3x5x50
- Bent-over row: 5x5x70
Anyway, it felt good! I probably could have gone heavier on the squat but I was feeling it toward the end of the last set.
Original Post by bierorama:
epinephrine: I've done both NROLFW and NROL at home. A barbell and plates would definitely help.
Lifted this morning. I suppose this is more a combination of Stronglifts and Starting Strength. I'm still irritated by Mehdi and I don't really want to follow his program.
- Squat: 3x5x80
- Bench press: 3x5x50
- Bent-over row: 5x5x70
Anyway, it felt good! I probably could have gone heavier on the squat but I was feeling it toward the end of the last set.
Just curious what your irritation is with stronglifts, here is a thread I started awhile back on why I was
http://caloriecount.about.com/forums/fitness/ pet-peeve-stronglifts
epinephrine: I am currently at stage 5 NROLFW at home. I started with a cheap set of used weights, barbell, adjustable dumbells and a step stool & swiss ball. And I bought a cheap small weight bench new for $50 at academy.
With these I could do all the exercises with the adjustments for home.
I got my husband to buy me a used squat rack and more sturdy bench for christmas, so now I'm really set. 
If you have the room you can pick up some really good used deals on craigslist or other in other local ads and most people just want them out of the way because they don't have room for something that they don't use anymore.
Dbacker, because of this e-mail and the subsequent e-mails. Then, I was removed because I didn't want to pay for a membership. I didn't have any training logs there or really use the forums but he really came off as a d-bag when he did that. And yeah, he addresses the masses as if only men lift which doesn't bother me all that much.
I have been crazy busy! I lost my part time job for the winter at the fire department due to budget cuts, cut off all my hair (Love it!), turned 30, and started a new job! I am digging my new schedule as I work 8 days on 6 days off so that is kind of cool.
I am going to start training for the Tough Mudder again so I am trying to incorporate their workout somewhere in with all my other madness. I may lift heavy during my work week then work the TM program and lighter lifting in during my days off.
It looks like everyone has a great start to the new year! I will pop in when I can, just wanted to say nice work everyone!
Original Post by bierorama:
Dbacker, because of this e-mail and the subsequent e-mails. Then, I was removed because I didn't want to pay for a membership. I didn't have any training logs there or really use the forums but he really came off as a d-bag when he did that. And yeah, he addresses the masses as if only men lift which doesn't bother me all that much.
yes I remember that thread as well. I never used his site, I did download the workouts long time ago and I think someone here on CC sent me a copy of the logs I just keep paper logs in my notebook I drag to the gym - I have had to move up to a 3" binder to store all my logs and current ones. I never realized how long I've been lifting till I look at my NROL4W logs, NROL logs, FBB and NROL4Abs and stronglifts.
Warmup- I was conscious as some of the exercises do look weird. Russian twist-5lb Prone cobra-30 sec Squat with overhead press-5lb Lateral raise -5lb Single leg Romanian dead lift-10 Bulgarian squat on step with 4 risers-10lb Sitted row-40 Lat pull down-40 Chest press-5 I think I will stick with base phase at home unless I outgrow the wts I have. Diet is still not good. I m vegetarian so it's tough to quit wheat.its a staple at my house.
Dbackerfan- I see u r doing FBB I m confused with metabolic exercises.she says from each group select 1 & stick with it for the whole phase.but then she gives a chart with 1A,1B etc. So does that mean I switch the exercises every workout?
Jaimi, I didn't completely cut out wheat when doing FBB. Regarding the metabolic complexes, it is pretty confusing. I don't have my book in front of me but I remember the chart making the whole thing more confusing.
Original Post by alphabetsoup:
I have been crazy busy! I lost my part time job for the winter at the fire department due to budget cuts, cut off all my hair (Love it!), turned 30, and started a new job! I am digging my new schedule as I work 8 days on 6 days off so that is kind of cool.
I am going to start training for the Tough Mudder again so I am trying to incorporate their workout somewhere in with all my other madness. I may lift heavy during my work week then work the TM program and lighter lifting in during my days off.
It looks like everyone has a great start to the new year! I will pop in when I can, just wanted to say nice work everyone!
HI Alpha, Nice to see you. Happy New Year! Cute hair cut! Nah, 30, really? - you don't look a day over 29! Sorry about the old job, but congrats on the new one - great schedule. Skiing yet? We may make it to Colorado for spring break - fingers crossed. Until then, PA (do a snow dance for us) is the destination. See ya.
Des: I just now noticed how much your son looks like you! Amazing!
Oh, yes! Alpha! Sorry to hear about your former job but glad you've found a new one with a pretty awesome schedule.
I turn 30 this year! I love your hair! I wish I could pull off a short cut but my round face looks even more so with hair above my shoulders.
Thanks for the update!
Original Post by bierorama:
Lifted this morning. I suppose this is more a combination of Stronglifts and Starting Strength. I'm still irritated by Mehdi and I don't really want to follow his program.
- Squat: 3x5x80
- Bench press: 3x5x50
- Bent-over row: 5x5x70
Anyway, it felt good! I probably could have gone heavier on the squat but I was feeling it toward the end of the last set.
Oh Bier, thanks for that comment about my son - it makes me so happy to hear that! We always focus on how much like his Dad he is, so it's always nice to know someone thinks there's some of me in there, too!
Hey Bier, I understand your annoyance with Mehdi, but the way I look at it - it was bound to happen, he was needing more $.
Frankly, since he pretty much stole his training program from others, I figure that it's not really his, but the combination of the wisdom of a lot of successful lifters and trainers who came before him. The more I read, the more I see where he might have gotten some of his ideas from. Spreading the credit around seems more authentic to me.
It's really a good program if you can stand doing 5 sets. I kept losing count, do you believe it? Couldn't remember if I did 3 or 4 sets - I guess I zone out. Now I talk to myself a lot at the gym and it helps me remember. Silly old lady!
Des, I lose track of my sets when I'm only doing 3x5's. 
That's a good point, Des. The only reason I wasn't following the beginner program from SS is because it calls for chin ups and I don't have a bar so I subbed rows, basically making it SL.
I would probably lose count of sets if my husband didn't act as my squat rack. He definitely knows how many times he has to pick up the loaded bar to put on my back!
Aaaah! - at least you're at home.
We can just make believe it didn't happen! 
Original Post by bierorama:
That's a good point, Des. The only reason I wasn't following the beginner program from SS is because it calls for chin ups and I don't have a bar so I subbed rows, basically making it SL.
I would probably lose cound of sets if my husband didn't act as my squat rack. He definitely knows how many times he has to pick up the loaded bar to put on my back!
Men can be so helpful! It's great to have a spotter when you need one.
I got one of those iron gym things that you put over the door frame. It was on sale for $25. Unfortunately I don't use it enough.
Amethyst girl- chin ups? Is what I m worried about in FBb. I don't know how I'm going to do it. I get very intimidated at the gym.Havent even ventured yet To a squat rack. I'm still a beginner so just use barbells or dumbbells
Original Post by jaimi67:
Bier- thanks! Right now I just picked 4 and try to do it twice. Lucky to have a dh who acts as a squat rack.mine wont even go near any kind of workout.still looks the same since last 20 yrs.
Amethyst girl- chin ups? Is what I m worried about in FBb. I don't know how I'm going to do it. I get very intimidated at the gym.Havent even ventured yet To a squat rack. I'm still a beginner so just use barbells or dumbbells
We've all felt intimidated in the weight room at the gym. But keep trying to get yourself in there. It will get easier the more you do it.
I have done some pretty laughable things in there, dropped a barbell over my head doing an overhead squat, fell over and dropped a barbell doing step ups on a plyo bench when my leg gave out - lots of noise. Dropped a loaded barbell on my chest bench pressing - my arms got tired and I just couldn't bring it back up to the bar. Some guy had to rescue me. You probably could not do anything worse than that. You just get up and go about your business like nothing happened.
But most of the time, things go OK and the guys eventually get to know you as the lady who lifts heavy. The guys who lift seriously will also start taking you seriously.
In the beginning I brought my book (NROLFW) with me. I see guys bringing their Men's Health Big Book of Exercises now.
You will eventually learn that you know more than many of the guys do. Anecdotal information suggests that women are generally much more focused on form than on how heavy they lift, whereas the guys are much more focused on lifting the heaviest weight possible regardless of how they do it.
Keep up the good work.
despinmb-Thanks!
hope to eventually get there.
I m going to ask a trainer to show me to use it right way.we get a free training session a month but usually they dont listen to what u want just give u a program to
follow.
I have been watching some of the trainers to see who works good with women &
doesnt just give them machines and ask them.
i have couple of wks.they r pretty busy with all the new yr resolutions.
All of u on this thread r good inspiration & support .
jaimi
Original Post by jaimi67:
Dbackerfan- I see u r doing FBB I m confused with metabolic exercises.she says from each group select 1 & stick with it for the whole phase.but then she gives a chart with 1A,1B etc. So does that mean I switch the exercises every workout?
I got really confused on those too. The first time I did them I didn't even read the part about choosing one exercise from each Sooo stupid me did EACH exercise- from group I then II and etc.. I about died. Then I understood it from the chart and chose one exercise from I, 2, 3 and 4 and then the 2nd round chose 4 more so I was actually doing 8 different exercises each time. I never progressed past the 30 second rounds and usually took lot longer rests. then I discovered a class at the gym that basically was a metabolic workout so I just stopped doing them from teh book and did the class. Now that I know how to do the exercises and how to push myself harder and be more consistent I only take the class on Saturdays for now at least. Then I do my own on my other non lifting days. sometimes what I do instead is look up on crossfit what the Workout of the day is and do that except if it involves lifting or running.
I think the idea is to do one exercise from each of the 4 groups do each level then go back and repeat - I think- again it is very confusing cause it says group 1 - 1-2 rounds, then back again for 1- 2 rounds so do you do 2 rounds of jump roping then go to 2 rounds of step ups 2 rounds of push ups, 2 ounds of box jumps then repeat or 1 round of each 4 4 times?? !! I don't know it is not clear. but what I did was group 1,2,3,4 - 1,2 3,4 , 1,2,3,4 , 1,2 ,3,4 and I switched up often. I sometimes found doing push ups after a day when I did push ups the day before could be hard, or doing squat thrusts a day after a heavy squat day not good either. so I didn't stick with her program much there. Like I said I didn't push myself and didn't understand the concept at the beginning.
What I do now is more of a tabata workout scheme - 20 sec on 10 sec rest 8 rounds and pick 4 exercises - so i'll do the 8 rounds of one exercise, switch to the next and so on. Or I'll pick 4 exercises and do them as many rounds as possible in 20 minutes. I'll try to do 30 sec on rest as little as I have to and then go on to the next.
I think the thing to come away from the workout is to be sure you are "dying" at the end of the alloted time you are to be working and pushing yourself hard to complete all the rounds. These workouts were the biggest contributor to the most success once I was pushed harder in the class and now that I understand I was selling myself short a lot before.
You may also want to read through
http://caloriecount.about.com/rachel-cosgrove s-female-body-gt489-210
this is on the NROL4W group but it has more info than the FBB forum
