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EDDLES08
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NROL WEEK 4

Monday, October 03, 2011

Week 3 results:
I got my $5 for last week. My husband even created motivation money for me to use. He put motivational images on it and I keep it on the fridge.
I lost 2 lbs and 2.5 inches. I am not sure if my body is toning, but I assume that it must be with all the lifting I have been doing. Next week will be my 1 month photos and will be when ,according to NROL, I will be able to determine the effectiveness of my calorie range.


So my plan for week 4 is...
Nutrition:
No Workout Days: 1500-1800
NROL Workout Days: 1800-2000
100-178 of protein minimum (more on NROL workout days)
5 meals a day plus post workout shake on NROL workout days
Refill my large pink bottle 3 times a day.

Training:
Sunday: Rest or Family Activity
~Rested
~Stayed in calorie range

Mon: Weight Workout/Turbo Kick (optional)
~NROL 1A and Turbo Kick
~stayed in calories and ate all my protein
~Drank all my water

Tues: Yoga (optional)/ Zumba


Wednesday: Weight Workout/ Run / Zumba

Thursday: Yoga/ Interval ( 20 min)

Friday: Turbo Kick/ weights

Saturday: Zumba (optional)/ yoga/ spin (optional)

Rewards:
I really want to focus on water this week, so, if I eat in my range and do all my exercises then I get 5 motivation dollars. If I drink all my water then I get an additional $5.

Consequences: If I go over calories or fail to exercise then I have to go to spin on Saturday.
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Member Comments About This Blog Post
  • v OFFDREA
    You're doing great!!!!
    1761 days ago
  • v NATASHALEWIS13
    Great job and keep it up!
    1782 days ago
  • v DARE.DIVA
    Congrats! Way to go.

    You are doing amazing on your lifting and eating! NROL will be great for your surfing dreams...lots of upperbody core strength needed. I took surfing lessons a few years ago, needed to do lots of pushups.
    1792 days ago
  • v EDDLES08
    Thanks everyone. NROL is a book called NEW Rules of Lifting for Women by Lou Schuler, Cassandra Forsythe, and Alwyn Cosgrove. It is a 6 month weight lifting program. The book is a really easy read and the information inside of it makes a lot of sense. I like how I don't have to put a lifting workout together (I am not smart enough to do it myself). Also, there are step by step instructions and modifications. The exercises are something you can do at the gym or at home. But the biggest bonus to strength training is that I can eat more (granted it is protein not chocolate that I am eating more of).
    1793 days ago
  • v IGSBETH
    Woohoo!
    1793 days ago
  • v APIRLRAIN888
    wow great job! $ not bad too
    1793 days ago
  • v JOSIEISHEALTHY
    What is NROL? I am really curious and would love to give it a shot :)
    YOu are doing excellent, good job loosing weight and inches! Way to freaken go! :)
    Love your planning, it really is smart and awesome :) Keep it up my friend.
    1793 days ago
  • v MICHSTATE
    I just figured out what NROL stands for, but now I am wondering, is it a book or DVD??? It sounds like you ate doing great!!!! I just joined the watch me shrink team.
    1793 days ago
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    Disclaimer: Weight loss results will vary from person to person. No individual result should be seen as a typical result of following the SparkPeople program.
 

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