New Rules of Lifting For Women::: Week One

So last week was my first week using the New Rules of Lifting for Women (NROLFW) workouts. I am doing three workouts a week, which is the most the author recommends. I did workout A on Monday and Friday, and workout B on Wednesday.This stage starts with high repetitions, which will move to less repetitions (while increasing weight).

My initial thoughts:

• Each workout is only 2 sets of 5 moves. That seems WAY simple. It only takes me about 30-40 minutes to get all the way through them. I'm not saying the moves are easy, it's just a lot less lifting than I've been doing. But if it works, hey, awesome. 
• I have been sore the day after each workout. I could be totally wrong, but I think that's a good thing. 
• I've been doing step ups incorrectly. 
• I am a wimp when it comes to non-girl push ups. 
• I have a love/hate relationship with lunges. 

Also, remember this guy? OH MY GOODNESS. He bothered me again today (luckily I learned from my previous incident with him and had headphones in)... I see someone out of the corner of my eye waving a towel around so I look over. It's him trying to get my attention. EFF. 

I smile and nod and move on, all the while trying to avoid him. Then a little later I was doing overhead dumbbell presses and he seriously hollers, "WAY TO GO GIRL!!!"  I died a little. 

Am I being ridiculous? I just want him to leave me alone!

BSN Syntha-6 Protein Supplement::::Review

I got a lot of comments the other day about the protein powder I mentioned, so I figured I'd just go ahead and review it. I've learned about so many products through blogs so hopefully this will help you if you're in the market for a new protein powder.

the product:  BSN Syntha-6 Ultra-Premium Lean Muscle Protein Powder (BSN website)

source

nutrition information:

source

Yes, I know that is a lot of calories for a protein shake (for a girl). To me, these are GOOD calories that my body needs to recover after hard training. So I think it's worth it. A lot of the 'light' protein powders only offer 15g of protein per serving and based on the research I've done, that's not enough for me. There are obviously a lot of different opinions, but I've chosen to aim for at least 20 grams of protein after working out.

how i use it:  The night before my workout, I put 8 ounces of water in a Blender Bottle, then add one scoop of powder. Twist on the cap and shake! Then I put the bottle in the fridge overnight (you do not have to do this but in my experience it helps with the consistency!). In the morning I throw it into my gym bag and I drink it after I'm done training. Usually while I'm getting ready.

L to R:  water, pre-workout, post workout

what i love:  My brother steered me towards this powder and I haven't looked back. I ordered the chocolate peanut butter flavor and it is AMAZING. Seriously, it's like I get to drink a chocolate milkshake  after my workouts. The consistency is amazing (especially when chilled overnight) and it's rare that you get any chunks (if you do they're VERY small).

other random information:  The powder is sold in two sizes:  2.91 pounds and 5.04 pounds. On the BSN website, you can also get a sample pack of 4 servings for $4.99 (and free shipping). Both times I've ordered, I did so from BodyBuilding.com. Their website is amazing, I've had great customer service, and SUPER FAST shipping. Their website will show you the nutrition information (like above) for every flavor and will also tell you how many servings you can get from each size. They also have good sales!! Right now smaller tub is $55.49 on BSN and $29.99 on BodyBuilding. So definitely check them out. You can also get two free samples of several different products when you order.

***I say this to point out the obvious:  I am NOT a personal trainer or dietitian. I am just a girl who likes to lift weights and drink delicious drinks afterwards! These are just my opinions. I was not compensated by BSN, Blender Ball, or BodyBuilding.com in anyway. I purchased the products. ***

The New Rules of Lifting for Women

Tomorrow I'm starting stage one of this bad boy:

To say that I've become addicted to training would be an understatement. I feel like it's made a huge difference in my running and my body. In January I started lifting three times a week. My brother made me two plans and I just alternated them. Around March he switched them up a little for me. Then last month I did three new plans that a trainer made me (I won some free training sessions). I mostly took last week off, minus one training session with my little brother while I was in KY.

Now I'm going to give this plan a try. It has three stages and I really enjoyed reading the book. It seems like the author understands that there are women out there that want to lift and push themselves.

I'll keep you all updated with how it goes.

Along with my new found love of lifting I've developed another love:

Taking awkward self portraits. Syntha-6 protein powder. It's not chunky. It tastes like a chocolate milk shake. LOVE.

And just because it made me so proud, I have to share this with you all. Look what my awesome brother said on FB last week:

Having him say that meant the world to me, cause he's a BOSS in the gym.


Hope you all have a great Monday!

Do You PicMonkey?

I've been having a ton of fun playing on the PicMonkey website. It's a free editing site and it's SUPER easy to use. 

Downhill at Dawn Half Marathon Recap::: Ridgecrest, North Carolina::: #5 of 12 in 2012

downhill at dawn half marathon::: ridgecrest, north carolina

half mary # 6

race# 5of 12 in 2012

time:  2:06:10 (PR)

division:  20/31

overall: 207/361

packet pick up:

You could pick up your packet either Friday afternoon or Saturday morning before the race. I had never been to Ridgecrest and didn't know what to expect, so I drove over on Friday afternoon to pick up my packet. It was not crowded at all and it was very easy to find thanks to all the wonderful signs and volunteers. I was greeted at the pick up and got right in and out. Everyone was super friendly! The race shirts are very nice long sleeve tech shirts:

I thought it was really odd to get  a long sleeve shirt for a June race in the South, but it ended up being CHILLY and I got to wear my shirt all day Saturday after the race!

race morning:

My 4am wake up call came way too early! I did not want to get out of my warm bed! I got dressed and had my usual Clif bar with G2. I took care of Riley and headed out. Brad was off this weekend but I get the best wife of the year award for insisting that he stay in bed. It was so early and I wasn't sure how many opportunities he'd have to see me on the course. I was finished and back to the house before he was out of bed!

Ridgecrest is about 30 minutes away so I left the house around 445am. I got to Ridgecrest and parked without trouble. It was really cold outside and I felt like a dummy for not bringing my arm sleeves. Didn't even cross my mind (HELLOOOOO it's June), must check weather in the future! 

One odd thing about the race was that there wasn't a real start line. Not even spray painted onto the road. They showed us where to line up and then told us to go! 

The first 1.5 miles was downhill and then 1.5-3 was back uphill. I was FLYING at the beginning and having a lot of trouble finding a good pace. I didn't really settle until after the first water station (Mile 2). Running downhill sounded like a great idea (and it was really fun!!) but it does jar you and jam your joints. Everything also bounces... think bladder and boobs (Under Armour your bra did NOT cut it today!!). I've never had digestive issues during a race until today and that was NOT a good time. Even after the race I was struggling. Haven't quite figured out what I did wrong there. I almost stopped at the porta potties two separate times. I told myself if they were empty I'd stop. Once it was occupado and another by the time I got to it I didn't feel so bad so I kept going. 

From mile 3 on, the course was mostly downhill. Beautiful views of the sunrise, mountains, creeks and streams. I was in heaven minus my stomach issues. The course was well supported with water stops every 2 miles and GU gels and chomps at Mile 8. 

The course measured a little short on my Garmin (a welcome change after the Flying Pig) coming in at 12.86 miles. Between that and all the downhill, I think this PR is going to be tough to beat!! But I do love a challenge!

Here are a couple pics from the course:

And here's my playlist: