I just realized after all of the craziness that last week brought, I forgot to do a “The New Rules of Lifting for Women” Phase 3 re-cap! I also regret to inform, but have to admit, I totally had my fair share of Halloween candy yesterday. I could count on both hands how many trick-or-treaters we got, and I am afraid I am going to have to freeze all of our leftover candy, and put it in the deepest depths of my deep freezer in the garage. Hopefully I forget about it.
If you want to read a great article that will make you feel bad for eating Halloween Candy click here. It was eye opening what sugar does to your body!
NROLFW Phase 3!
I loved this phase and think that it is the best thus far. It focused a lot more on the upper body, which was a great switch up from Phase 2 which was mostly legs. the problem I am finding with all of the phases is that when I have a full body move, like the squat and snatch, I can either work my legs really well or my arms, but never both.
The workouts were a lot quicker than phase 2 and found myself finishing up at around the 30 minute mark. Unfortunately, I found out that I missed a whole section of the workout!!! At the end of Workout A there is a whole Body Matrix section with Squats/Jump Squats and Lunges/Split Jump Lunges. I can’t believe I missed that part!
I have already decided that I am going to do the entire program over again once I have finished. I would love to see how far I’ve come, and maybe by then I will be able to do a plank without having to modify it!
Onto Phase 4!
Phase 4, Day 1, Workout A:
This is what Monday’s workout looked like (normally I would post pictures, but I have decided that I need to respect the authors of this book, and instead recommend going to Amazon and purchasing it for cheap!)
- Front Squat Push Press: 3 sets of 10, 40 Pounds
- Step Up: 3 Sets of 10, 35 Pounds
- Dumbbell One-point Row: 3 Sets of 10, 30 Pounds
- Static Lunge, Rear Foot Elevated: 3 Sets of 10, 22 Pound bar. My legs finally feel like they are getting stronger, and my form is MUCH better than when I started the program! I love seeing progress!
- Push-ups: 3 Sets of 10, Bodyweight modified to knees. The last phase didn’t have any push up reps, so I was excited to see them come back into the mix.
- Plank: 3 sets of 60 second holds, modified to knees
- Cable Horizontal Wood Chop: 3 Sets of 10, 50 Pounds
PS. I’m hoping to get in a spin class today so wish me luck with motivation!- Which do you prefer: Cardio or Weightlifting?
- What’s your favorite weightlifting move or cardio exercise?
Dustin
/ November 1, 2011Don’t worry too much about the Halloween candy. By the looks of the girls that showed up at our door last night much worse judgement calls have been made. I understand if your going to a party and want to rock the sexy (insert noun) look but going door to door isn’t the proper locale for such apparel. BTW I loved your costume last night. :0
Shrinking Carrie
/ November 1, 2011Now if I could only stop eating the candy today!
Alyse
/ November 1, 2011I would much rather do strength training. Cardio bores me.
I am dying for a Body Bugg but I’m having a hard time forking over that much money at once. Of course it would be super beneficial.
Shrinking Carrie
/ November 1, 2011I think the cost will motivate me to actually use it! Plus, I have always felt out of tune with how many calories my body actually burns, so this will be an eye opening experience!
Alyse
/ November 1, 2011I get what you mean. I have a cheapo HRM that I use when I exercise but it’s a manual one where you have to push a button with your finger. It’s too awkward to where all day. That’s what’s so great about a Body Bugg is you can wear it all the time. I’m happy for you getting one.
Marion
/ November 1, 2011I looove weightlifting too! But I also have to interject that I love yoga. Cardio–well, I just do that for my heart health.
Marion
Carolyn Johnson
/ November 1, 2011Suggestion: Just throw the candy away–believe me you won’t fish it out of the big black hopper (not the kitchen trash, I’ve fished out of that before). That’s what I did and do every year. Saving it only says “I will eat it later…” when really we don’t want to eat it at all. And if you’re worried about the cost, the cost to your body is way, way more expensive. Just a thought. Glad you love weight-lifting!! I’m considering the body bugg myself! I’m hoping it works fabulously for you! Love you!!!!
Aimee
/ November 2, 2011That is a very eye opening article. I managed to escape Halloween treats for the most part since my little guy couldn’t go trick or treating thanks to the snowstorm.
Favorite cardio is running. Favorite weight training exercise – squats! Love the burn. Cardio is definitely “easier” to accommodate in my life, but after incorporating more strength training into my workouts last winteKr I am anxious to learn and do more. I love the way I feel after strength training.
I can’t wait to hear about your experience with the BodyBugg. It looks like a great tool.
Ms Tex
/ November 3, 2011I’m begining NROLFW Stage 1 tomorrow, and can’t wait! I much prefer strength training to cardio. My favorite moves are anything for the shoulders and the plank.
I loved the article! Sugar is definitely my favorite ‘drug’. As for Halloween candy, I managed to get through the week with only one mini Snickers bar. I made my husband take the rest of the leftovers to work so I wouldn’t have the tempation around me.
MB
/ November 5, 2011Taebox Flex class is the best of both worlds, high intensity cardio kickboxing and strength training.