Wagon Jumpers - April 12 - 18th, 2009 (Closed, Waiting List Available)
Welcome
(If you are interested in being on the waiting list, please read below and e-mail me. We currently have a waiting list of 4 people.)
Welcome to the Wagon Jumpers weekly thread. We are a group of CC members who have identified that one of our main challenges with achieving our weight loss, maintenance or general health goals is consistency.
This thread is designed to encourage long term commitment to our goals by publicly declaring them and asking the other members of this thread to hold us accountable. The primary focus of wagon jumpers is not how much weight you have lost, or need to loose, but what you need to do on a daily basis to meet your long term goals.
There are two rules for Wagon Jumpers:
1. All members must post once per week between Sunday and Friday.
2. All members must check the thread for members who have not posted by Saturday (a short list is posted on Thursday) or are on the MIA list on Sunday and send them a polite and positive message to stay involved in the group and on track with their goals.
If you would like to be a member of this thread please see the guidelines below and send me a PM if you are still interested (there may be a waiting list).
Medium Size Group = Some Time Commitment
The original idea of Wagon Jumpers was to create a close community where participants could get to know each other and hopefully form virtual-life and perhaps even physical-life bonds to create a support network as they attempted long term weight loss.
We quickly discovered that this was impossible with an 'always open' group as there were too many people coming and going. For this reason the group is capped at 30 participants.
A medium sized group means that we have an active thread that produces between 40 - 60 posts per week. Members do not need to read / respond to every post every week. I do notice that those who respond regularly do tend to keep their goals top of mind, and have a better chance to achieve them. I estimate the average time spent by an active member on Wagon Jumpers to be between 1-2 hours per week.
If you are looking for an always open group on CC there are several that operate by different weight criteria, similar motivational patterns etc... There are also many small groups that cap their numbers between 4-10 people to keep the group more intimate, and easier for members to keep up with.
Interested in Joining?
General Guidelines for Joining
1. Are you a wagon jumper?
Do you know how to loose weight, you often have success but then you find yourself loosing interest in your plan, or sabotaging your plan. It's not the "how" to loose weight that is the problem, it's the "how" to stay motivated.
2. Do you have a long way to go?
This group is designed so that members can get to know each other and support each other. Ideally you are planning to be a CC member and part of this forum for at least 6 months or more to achieve your goals and hopefully stay in motivation for a further 6 months or more.
Yes. This is, a long term plan.
3. Do you have the time?
This is a medium sized group, the thread does move fairly quickly each week. If you do not have regular internet access this is likely not the group for you.
Still interested?
Send Supersized a PM. (Please do not reply on the thread)
An overview will be sent to you, you will have a chance to ask questions and an invitation will be sent to you once a spot is open.
Google Group
We have recently added a google group as an option for members, past members, and members on the waiting list. If you would like access to the google group (and are in one of the above categories) send a message to beaglesmuggler (at) roger.com with your username and e-mail address and I will add you to the google group.
Wagon Jumpers Participants
Week 49 Riders:
Supersized 
(myself)
Week 45 Riders:
Week 41 Riders:
Wenchie58 - away April 18th, 2009
Week 39 Riders:
Raven21 - Vacation April 17-28th, 2009
Week 38 Riders:
Week 34 Riders:
Unlimitedana - Vacation April 11 - 20th, 2009
Week 29 Riders:
Week 25 Riders:
Week 22 Riders:
Week 21 Riders:
Week 20 Riders - Congratulations on 5 Months!:
Week 19 Riders:
Week 18 Riders:
Week 17 Riders:
Germaica - Getting Married! April 12 - 25th, 2009
Week 15 Riders:
Week 4 Riders: - Congratulations on 1 Month!:
Thesilverstar121 - Vacation April 9 - 19th, 2009
Missing In Action:
Missing In Action - 1 Week:
Missing In Action - 2 Weeks:
Current Membership: 20
Current Waiting List: 4
Outstanding Wait List Invites: 0
12 Week CONSISTENCY GOALS
(as set w/o April 5th, 2009)
By June 27th, I will be...
Msmeg1984 - Maintenance: I will continue to eat less than 1800 cals/day on average New: Exercise at least 3x a week at least 9 of the 12 weeks.
Defrog3 - To continue eating healthfully for me and my little fetus, which means I need to stick to 2,000 balanced calories/day. My NEW goal is to start exercising regularly, meaning moving my butt in some fashion for 30 minutes, 3 days a week.
Cawilder - NEW: Attain a 30 / 30 / 40 food combo 80% of the time. MAINTENANCE: Running @ least 5 hours / week and 2X weight lifting.
Unlimitedana - Maintenance goal: Eat 1550-1650 cals a day. New Goal Achieve the 40-40-20 at least two days per week.
Raven21 - 1. Exercise at least 3 x a week (maintenance) 2. Average daily calorie intake of 1450-1650 (new)
Figurethefat - For maintenance: I will continue to complete a minimum of 1,500 exercise minutes per month. New goal: I will drink at least 1.5 litres of water per day.
Supersized - MAINTENANCE: Continue to eat at or below 2,000 cal/day average for at least 6 of 12 weeks, and never over 2,500 cal/day average. NEW: start going to the gym (again), and achieve at least 4 weeks where I attend the gym 3x/week.
Lam7 - NEW GOAL: Participate in our Navan Walking Club 10 Week Program (Tuesdays) starting April 21-June 26; as well as attend 6 "Spring into Spring" Interval Classes which will run on Thursday evenings starting April 9th, 2009.
Constanza - (new) Eat an average of 1700 calories/day. (maintenance) Exercise at least twice weekly (calculated by average)
Thesilverstar121 - Excercising at least 3x a week.
Kyashiis - Maintenance goal:Exercise for a minimum of 20 minutes a day 5 days a week. New goal: I will zig-zag on my food intake consistently throughout the week and end up with an average daily calorie count of 1,200 cals.
Nannygabber - Maintenance goal of doing NROLFW 3x per week with an allowance of two weeks slack for this 12-week session.
Pelkeyjm - Maintenance: Exercise a minimum of 30 minutes at least 3x per week. New Goal: Log ALL food on calorie count.
The_Vitamin_Dominatrix - Maintenance goal - I will continue to eat 1400-1500 calories daily with a ratio of 15% fat, 25% protein, 60% carbohydrates. New goal - Gym or no gym, I will workout 3 to 4 times a week.
Previous Threads:
Wagon Jumpers - April 5 - April 11th, 2009
Wagon Jumpers - March 29 - April 4th, 2009
Wagon Jumpers - March 22 - 28th, 2009
Wagon Jumpers - March 15 - 21st, 2009
Wagon Jumpers - March 8 - 14th, 2009
Wagon Jumpers - March 1 - 7th, 2009
Wagon Jumpers - February 22 - 28th, 2009
Wagon Jumpers - February 15 - 21st, 2009
Wagon Jumpers - February 8 - 14th, 2009
Wagon Jumpers - February 1 - 7th, 2009
Wagon Jumpers - January 25 - 31st, 2009
Wagon Jumpers - January 18 - 24th, 2009
Wagon Jumpers - January 11 - 17th, 2009
Wagon Jumpers - January 4 - 10th, 2009
Wagon Jumpers - December 28 - January 3rd, 2009
Wagon Jumpers - December 21 - 27th, 2008
Wagon Jumpers - December 14 - 20th, 2008
Wagon Jumpers - December 7 - 13th, 2008
Wagon Jumpers - November 30 - December 6th, 2008
Wagon Jumpers - November 23 - 29th, 2008
As always all members are encouraged to tag this thread so that it is easy to find.
Question: Short of enlisting in a heart rate monitor to calculate calories burned, how can I know how many calories I have burn doing NROLFW? I can calculate calories burned while running based on distance and time it took to cover the distance but don't have these same metrics for NROLFW. I would like to be able to do this so I can get a better handle on what my deficit actually is for the day. Ideas?
I did make it to the gym today for the first time in a long time. I am so very very sore.
I'm thinking next time I try this (which should be next week) I do this I need to HIIT After NROLFW, I tried HIIT first and NROLFW second and I had a lot of trouble doing some of the NROLFW especially the squat sets.
Julie - are you doing both? Which order do you do them in?
Sara, Definately do your cardio last. Otherwise you could injure yourself doing the weights, which is really miserable. You should have the most energy available to do the weights, I find I burn more when do cardio after my weights, maybe because I am tired and have to push harder? Dunno, but thats my 2 cents. NROLFW will incorporate some interval training in level 2.
Raven - the only way I can get an accurate account of what i'm burning is by using my heart rate monitor. I compare it to the reading on the treadmill and the estimates I can find online, and I usually notice a pretty big difference. However, that's just me... Hopefully someone else has a more helpful answer to this question.
Hey there! Sorry I've been missing for awhile! School just got too busy and I'm only now just coming up for air. All I've been up to is working, eating, sleeping, repeat... (Oh! and Easter festivities). This is ok for only a very short period of time. Luckily graduation is in about 3 weeks!
I've been fairly good about my goals (which I thought were set the week before you guys really set them). Eating has been within the 300-500 deficit, and exercise has beena little better now that the weather is nice again!
Hmmm - elements of a workout needs to have for me to be successful:: easy to fit into my lifestyle, low impact (knees/clumsiness), not boring.
I will take some time soon to catch up on what I missed last week and earlier this week in the next couple days.
Hi all!
Thanks Ms. Meg and Sara for the reminder - I'm getting to be quite a lazy poster! I definitely had this week's question in an open window on my computer for days this week... I've had a hard time getting re-motivated about exercise, so no wonder!
Topic:
Usually, I need to have exercise scheduled to make it consistent. Once I get into the habit I'm pretty motivated - I love the activities I do - but when I fall out of the habit, like now, it's super hard to get going again. If I've got a class scheduled though (especially if I've paid for it up front!), or have a team/group expecting me to be there, I'll definitely get my activity in. Other people/expectations are the biggest motivators for me with exercise. I like doing things alone - walking, running, etc. - and I don't need music or anything like that to keep me moving, but I'm a terrible procrastinator when the timing is up to me alone.
Check-in:
My partner and I just moved (we got into the grad student/family housing near the university) so life has been hectic and we had to sell my treadmill because there's not enough room for it here :( I did sign up for a weekly yoga session, which I start tonight, and am determined to start going to pick-up frisbee again on weekends, starting Sunday. My plan is to prioritize it in my schedule so other things don't interfere with the exercise plan. And as soon as all this economic stimulating that's going on starts to make a difference in our budget, I'll re-start some of my more expensive activities, like pilates. In the mean time those two activities will get me to my goal of 2 exercise events/week, and I'm investigating other cheap options around here that I can add..
On the bright side, I'm continuing to love my calorie log/spreadsheet. I'm really glad I made my goal an average - it makes high-calorie days less daunting because they're evened out by the low-cal days. I've also put in a little overall calorie deficit formula, which is excellent for instant feedback. Super!
Sara - MsMeg has it right. I am pretty sure Lou mentions this somewhere in the book, too. I'll have to dig it out... LOL. I know in Stage 2 and 3, he prescribes the HIIT to be done after lifting. I am sure, not only for the safety issue, but as Meg also said, because you've already expended your muscles, you burn more, hence the need for only a short time doing it.
Lou also suggests a warmup, I think he outlines that also, but I don't do it exactly that way. I start with some basic stretching for about 5 to 7 minutes, and then get on an elliptical or treadmill for maybe 5 minutes. I then go straight into the lifting, and stay steady until I finish, pushing through the maximum possible reps. Then, I hit the Precor Crossramp (elliptical thing that is sorta like a stairstepper on max) - I set it for intervals, and start with a heartrate of 120. I build up to 130, then back down, up to 140 then back down, up to 150... back down again. Here is where it gets tricky for me. I have been doing this for a while and I suppose that is the reason... when I first started I was hitting 170 as a max. Now.... it is unbelievable how incredibly hard I have to push myself to reach 155. I set the machine on max stride, and max resistance and go as fast and hard as I can for the last two intervals. (5 intervals takes me about 20 minutes) I think I may have hit 156 once recently. But I do know this. I come off there sweating, and panting.... LOL. In the beginning, I did do some additional stretching after this, but I don't so much now. You may want to consider it, as it will press the lactic acid from the muscles, and reduce inflammation.
You may also want to think about holding off on the HIIT until you gain some muscle recovery. I kept at it through Stage 1, but Lou doesn't prescribe it into the routine. I had already built a little endurance before I started NROLFW, and just maintained a minimum. If you're so sore you can't move, you might want to pull back on the HIIT for just the next three or 4 workouts. Just my two cents.
Sara - I can't tell you how happy I am that you started NROLFW. I am coming apart at the seams with excitement!! I know you have to be sore. VERY sore, and you will be for the first little bit. But I promise you, it will get better. I still experience some soreness, but nothing like that whole-body hurt that I had when I started. Don't push too hard, save the hard pushing for when your muscles are a bit more conditioned, and stay with it. You will be so glad you did! Advil does help, as well as nice hot showers or soaks... it only takes about 10 or 15 minutes in the tub to provide relief. I also have a heating pad near my bed to help with my sciatica.
Also, be sure you are nourishing before and after your workout. I usually have a protein bar (yogurt or chocolate milk work just as well) about 45 minutes before, and a shake afterward. I have even waited until just before my workout to take my multivitamin and fish oil, I have actually noticed a boost in energy when lifting or Zumba-ing... hehe. These steps will help in muscle repair, and will help keep pain at bay as well. MAJOR KUDOS TO YOU! I feel I could just HUG YOU!!
As for the Atkins thing... I have done that one also. It would have worked, too. LOL! I say that about every single thing (which is MANY) I have ever tried. The thing about Atkins... I needed something crunchy. I even fried cheddar cheese to make tortillas and taco shells (really good with scrambled eggs and sausage in them). The celery just wasn't the right kind of crunchy... you know? LOL... I couln't stick with it... I just like fruit too much. And tortillas. heehee... how did that go? I learned how to make them from a former neighbor who is El Salvadorian. She also taught me how to make Pupusa's (the recipe is usually on the Mesa sack) Mesa harina is a finely ground corn flour. This is what I make my tortillas with also. I keep it as a staple in my house. I feel its nutritionally better (if only slightly) to use the corn flour than it is to use white flour. I have even made cookies (once) with it. Anyway, my point here is.... with the tortillas... did you know that if you cut them into wedges and deep fry them, they are exactly like Tostitos? HAHA - like we need more "fried" recipes... right. Just anothe two cents... heheh.
If you're curious about fried cheese, just heat up a skillet... any ol' skillet will do, throw in a slice of cheddar, and watch what happens. It's amazing. You'll know when you need to flip it. I promise. Just peel it up, turn it over, let it sizzle another minute, and viola, you have crunchy dippable... "stuff". Fried cheese. Yep. While it's still warm, curve it into a taco shell. Stuff that with whatever you like... mmmmm.
CHECKIN: I feel inspired and motivated, even more balanced... just having been here reading all the posts! I hadn't realized I miss you guys so much... LOL! I am in the process of packing up my house, and apologize if I seem a little elusive, and not as "chatty" - I promise to check in, and stay in touch through this process though! I am on track with my workouts and have managed to stay with the macronutrient ratios even though I have had to be on the road some, looking at houses. So, I can't complain.
Keep it Healthgain, Everyone... You're worth it. And enjoy these beautiful sunny spring days. Hey Germaica - I think Spring is finally here!!
~Julie
PS Costanza - Care to post your spreadsheet on our GoogleDocs page, I'd like to see!
I'd like to see the spreadsheet too, if you would care to share it...
Definitely HIIT after weight lifting next time, not so much because I think I will hurt less, but because I'll be able to do the weight lifting better having not already done the HIIT.
I'm mixing and matching mainly due to Julie's experience with NROLFW, I've got a lot of fat/weight to loose, so I want to use the HIIT to focus on the loosing the weight, but build the muscle at the same time. I anticipate cycling through stage 1 of NROLFW a few times.
I am so sore, yesterday it was just the legs, after a night of rest I'm feeling it in my arms too. I've had this kind of pain before, so I know it will pass and as long as I do keep going to the gym (as planned) then it will not come back. Or well, it will but in milder more manageable versions. I just need to remind myself that this is why going to the gym consistently is good.
Sara,
Congrats on starting NROLFW, it's a great program. I'm finishing up week 1 (decided to start over since I could only do 2 days last week) and I definitely feel like I need to do the HIIT even though I run on my off days from NROLFW. Can't wait to see our results when we're all done the 4 stages!
Guess I'm going to have to purchase a HRM if I want to know what I'm burning during my NROLFW sessions, I can use CC for cardio but not weights :(
Have a great weekend and great week next week everyone. I'll think of you while I'm in the Dominican!
Carrie
Hey, me again! I don't know what has gotten into me, but I certainly don't want to lose the drive! I have been doing exercise almost everyday...last night's interval class was also a blast! Wednesday night, while watching TV, I did sit ups, leg raises, and worked my arms with my exercise ball! This is a feeling I have been missing for some time now, and now that it is back, I am going to keep it alive!!!! Ya think the sunny weather has something to do with it? !!!!
Have a super weekend everyone!
ok, my two cents on the posts -
1. Instead of Atkins do South Beach - better balance - I lost about 50lbs on that diet. I was not able to go back to this and lose weight again. Not sure why...
2. Calories during NROLFW - I just use the CC and do weight liftting - medium effort. I use the Garmin system that bases calories on your running distance, speed, etc. I used to use the timex system which broke way too often and then I used my heart rate for calories.
3. Sara, yep, sore. Honestly, don't suffer take some ibuprofen and reduce the inflammation. Also after you lift or do running or anything like this it is best to have a 60% protein / 40% carb snack (less than 300 calories) less than 30 minutes after exercise - it helps with recovery. It does seem to help. I have a 1/2 turkey sandwich on whole wheat bread. You chould have hummus with 1/2 whole wheat small pita. Some tofu that has been flavored, etc.
Protein intake while you are doing NROLFW is essential.
Thanks.
ok. it catch up time!
My goal(even though I missed the goal week):
~work out atleast 2 times a week at the gym. I hope that I get way more work outs in but I do know that when I go to the gym I get a better work out. I often hike, ride my bike around the neighborhood etc but dont feel like I get as good of a workout in. I also know that the end of the school year keeps me pretty busy and I will need to log in long days at school(especially since I am moving to a new elementary school that my district id building. I've got to pack up everything!)
~Log my foods and calories 3 times a week. I recently switched gyms and have had the chance to start meeting with a trainer. Today was my 3rd sessions and I have had to keep a food journal. This has really helped me because I have someone else keeping my accountable that I see face to face.
Weekly check-in:
Like I said earlier I have been seeing a trainer and she is opening my horizons to more fun exercises. For example, today we did crab walking, high kicks, bench step-ups, gliding, frog jumps etc. This really got my heart pounding and was using my body to work my muscles. It was fun and the time flew by. Other than that I really like cycling. I havent stuck with it long enough to really see results but it is enjoyable.
One more thing...thanks to MSMeg and Sara for not forgetting about me...o, and what is NROLFW? I keep seeing it and have no idea what it stands for.
I definitely need to find a good easy to grab protein snack after workout. I'm still struggling with eating at reasonable times in the day. I'm hoping getting back into working out will force that issue somewhat.
NROLFW = New Rules of Lifting For Women (a women's lifting guide).
THIS THREAD IS NOW CLOSED, PLEASE POST ON OUR NEW WEEKLY THREAD:
