October Champion $19.99 Sports & Everyday Bra Sale!

Championcatalog.com

Just when you started to despair over the lack of reasonably-priced, well-made, and passably-attractive sports bras, the $19.99 sports bra sale at ChampionCatalog.com has rolled back into town! ALL of their sports bras are on sale for $19.99 each for a limited time, so head on over to check out the new styles. “Everyday” bras and tanks with built-in sports bras are also included in this sale.

As always, if you aren’t sure about which style is right for your figure, give their Sports Bra Selector a try.

Men’s Champion Double Dry wicking sportswear is also on sale for $14.99 and up, though this is not nearly as exciting to me. 😛

Shipping is $5.95 for orders up to $100, and free if you are picking up over $100 worth of bust-stabilizing gear.

Honestly, it’s times like these that make my 1-year vow to not buy any off-the-rack clothing except socks rather hard to bear.

:: sniffles ::

UPDATE: (Many thanks to commenters keyalus and Heather for this tip) Enter the code NCSUTEAM at checkout and you get an additional 20% off PLUS free shipping on any order!

*Final Day*: $1 Turbulence Training 14-Day Trial Membership

Last chance to get in on the $1 Turbulence Training 2-week trial membership deal!

Through Monday, October 15, you can check out the Turbulence Training Members site with a 14-day basic level membership for just $1. The TT 4 week workout manuals available for you to download this month are:

TT 500 Bodyweight 4-Week Workout (A dumbbell/bodyweight fusion workout with bonus 500 rep fitness challenges to test your progress)
TT for Abs 4-Week Workout (A classic TT fat loss workout manual using free weights with additional abdominal circuits)
TT Original Bodyweight 4-Week Workout (The original, no-equipment needed TT bodyweight fat loss workout program; GREAT for holiday travel because you literally don’t need anything except your shoes and workout clothes)
TT Nutrition Guidelines by Dr. Chris Mohr (Nutrition guidelines/food planning manual that teaches you how to eat for optimum results. Very much like Precision Nutrition without the fluff and the $99 price tag.)

You also have access to the TTmembers.com forum and articles during this trial, so you can bug TT author Craig Ballantyne personally with your questions. This is a great way to get your hands on 12 weeks’ worth of kick ass Turbulence Training workouts and an accompanying nutrition plan for less than the cost of three postage stamps.

It also just so happens that there are 12 weeks left in 2007 for you to get your butt into shape if you’ve been putting it off all this time. You can lose between 12-24 pounds over the next 12 weeks if you take action now….or you can ring in the New Year in exactly the same shape as you are today, assuming you don’t GAIN another five pounds over the holidays.

What will you choose to do?

Remember, if you don’t want to keep the membership after your 14-day trial, make sure to cancel before the regular charge of $19.95/month kicks in!

TT Bodyweight 500TT NutritionTT for Abs

Sign up for the $1 two-week trial

Shapeshift and The New Rules of Lifting

For the past week, I’ve been reviewing the Shapeshift program from Grrlathlete.com that I picked up last year, and I am going to take a stab at following it starting next week in lieu of going back to the Body by O 4-day body part split. I’m at the point where bicep curls and certain other isolation exercises in the Body by O and Femgenix programs are getting high enough in weight to make my left wrist feel rather structurally unsound, so I am going to switch to a routine with more large, compound movements before I give myself tendonitis or golfer’s elbow again. I also want to strengthen my posterior chain muscles, improve functional athletic ability, and cut my workouts down from 90 minutes to 60 minutes during my work crunch without sacrificing intensity and effectiveness, so this program looks great.

I’m linking my Shapeshift workout log sheet in Excel format (made it this weekend) in case anyone is curious about what I’ll be doing.

Oh, and for cheap casual reading on the recumbent bike I checked out The New Rules of Lifting by Lou Schuler and Alwyn Cosgrove from the library. I’m only up to chapter 3 so far, but it’s a surprisingly fun read considering the dry subject matter. The book purports to have 10 solid workout routines built from 6 basic moves for all of your physique goals, from fat loss to muscle mass gain. Don’t be surprised if my December 2007 / January 2008 workout plan comes out of this book or the upcoming New Rules of Lifting for Women by Schuler, Cosgrove, and awesome fitchick scientist Cassandra Forsythe. (Part of the reason I’m reading the original NROL now is so I can compare it to the women’s version when it comes out in December. I’m hoping for workouts of comparable difficulty and intensity with some nutrition info more geared towards women.)

I’m too cheap to shell out for Alwyn Cosgrove’s Afterburn program at this point when I have so many TT workouts and Shapeshift waiting for me, but I have a feeling that NROL’s fat loss routines are probably pretty close anyway given that they were designed by the same coach.

I’ve said it before, but it bears repeating: It doesn’t seem to matter what sort of lifting program I do as long as I stick with it for at least 2-4 weeks at a time, use heavy weights, keep up with medium to high intensity cardio at least 3 times a week, and eat clean. I don’t believe there is a magic lifting program or split. Weights just need to be DONE–heavy, regularly, and safely. If your aerobic activity and nutrition are tight, the results WILL come.

10/15/07 Log: Flip the mattress, fix your back?

Hanging in there at 138.8 this morning thanks to the end of TTOM! I may just make it to 138.0 for my 2 miler after all! 😀

I woke up without lower back pain for the first time in two weeks thanks to my insistence that DH and I flip the mattress over last night before putting on the clean sheets. Seriously…the side we were sleeping on was starting to sag, and it was giving me chronic lower back pain in the mornings.

This morning was FGX upper body/chest emphasis followed by 30 minutes of cardio. I had scheduled elliptical for today, but the machines near the (absolutely essential!) ceiling fans were so mobbed that I decided to run instead. I got in some great intervals on the treadmill alternating between 90 seconds of walking at 3.5 mph and 60 seconds of running at 8, 8.5, 8.8, 9.0, 9.3, and 9.5 mph. For tomorrow’s 30 minute run, I’ll be aiming for a steady 9 minute mile pace for at least 2 miles.

I did take progress pics yesterday, but DH needed major help with the website he is supposed to take care of for his martial arts school, and I wound up debugging the mess he had made of it for most of the evening. We only took a break to have a seafood dinner with my parents at their house–grilled jumbo shrimp, snow crab legs, seasoned seaweed, pan-fried dumplings, salmon sashimi, and a great brothy winter squash soup. Given the high protein and veggie content of the meal, I consider it on plan.

I’ll try to get the photos sized down and posted in a progress thread tonight.

I’m keeping the eats clean, clean, clean this week! I haven’t seen 137 since the wedding in July, and I am not going to let a few common, inanimate edibles get in my way. I have two solid weeks before water retention starts to mask my results (PMS/TTOM) again, and I am going to make the most of them. :)

October Mini-goals:
10/21 – 138 lbs
10/28 – 136.5 lbs (or 18-19% bf)

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WORKOUTS
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Saturday, 10/13/07
– 5k Race (33:23; Did an easy jog with Meghan for the first 2.25 miles, and only sprinted for the last 3/4 mile or so)

Sunday, 10/14/07
– Forza DVD (60 min)

Monday, 10/15/07
– FGX Upper Body/Chest (30 min)
– HIIT Run (5 min warm up + Intervals alternating 90 seconds of walking at 3.5 mph and 60 seconds of running at 8, 8.5, 8.8, 9.0, 9.3, and 9.5 mph + 5 min cool down)
– Walk (15 min)