Stage 1, Workout A

Hey everyone…

Just a quick note to say I’ve just spent the last two hours working on my New Rules of Lifting for Women schedule, and now I’m heading home and getting change so I can hit the gym. I’ve put together a Google Calendar that I’ll figure out how to share with you. For details about the actual exercises, you’ll have to purchase the book (I highly recommend it, even though it will take you some time to put all the pieces together). I’ve put so many sticky notes and sticky tabs in mine that it looks like I’m studying for a final exam. It will come with me to the gym tonight because a lot of the exercises are new to me and I won’t be able to remember how to do them without it.

Anyway, I’m excited. This is a step in the right direction. Time to get some momentum going and start kicking these pounds tonight. I’m also planning to get in a run. My eating has been right on target today, and I’ve got just about a month before Halloween. My goal? Wear a super cute costume this year, and feel darn good in it.

Ready? Set? LIFT!

You can follow me on Twitter @LDunkster

#NROLFW Retraction

This post is long overdue. Originally I was going to do a shorter post however I decided it needs to be longer because things are making more sense to me.

A couple weeks ago, I started the New Rules of Lifting for Women book along with many of you. I even went so far as to share my schedule & workout log. The PriorFatGirl Community has been buzzing with fun stuff including some conversation surrounding the #NROLW program. Included in one of the threads was a few who were confused when they downloaded my logs because it didn’t match their understanding of the program. It confused me even more because the program was confusing to begin with and I thought I had figured it out. On Sunday, I was at the gym with Jen and was getting ready to start the 2nd stage when I stopped to ask Jen, who is also doing the program about what stage she was doing. As we were talking, I began to really understand it!

When I read the book 10 months ago, I somehow misunderstood Stage One to be only two weeks however Stage One is actually SIX weeks followed by one week of rest. {Also, there are “special workouts” you can also include.} The rest of the stages starting with Stage Six are only a couple weeks but Stage One is a longer, intro type stage.

RETRACTION: If you downloaded the forms I shared on the __ post, please delete them as they do not coincide with the plan the book lays out. If you prefer not to delete them, please use it as a guide & update it to match the authors intended plan. You can still use the log portion but will need to update the week references. I’ve decided since I’m not in

For those who want a log to follow, I’ve heard good things about this log although I haven’t used it myself.

So… I’ve started Stage One Week Three and will be doing my 2nd workout of the week tomorrow. I’ve been meeting Jen at the gym in the mornings and really appreciate the accountability of just knowing she is there. We don’t really talk the whole time but there is something about knowing someone is waiting for you that gets my butt up and going a little faster. I think I need her 🙂

I’m remembering why I liked this program, because I feel strong not only physically but mentally. I’ve been alternating my weights with running as well as some biking & stair stepping and feel like I’m really in a work-out grove. In fact, you know what?

Jen’s got her groove back!



New Rules of Lifting for Women – Kickoff!

To quote the New Rules of Lifting for Women:

Whether you’re a fitness buff, a semi-regular exerciser or an absolute beginner, the choices you make now will define the opportunities that come up later. Nobody can choose to be perfect, but all of us can choose to be better.

So what’s your choice?

My choice is to be better — so I’m jumping in and starting the New Rules of Lifting for Women. Many of you said you wanted to do it with me. Did you buy the book? Have you read the beginning section?

As a heads up, I am not following the eating portion of the book, only the lifting section. There are a lot of really good points the authors make in the eating plan however I am a firm believer eating cannot be one-size-fits all. Because of that, I encourage you each to find an eating plan that works for you – if that means starting with the outline that is in the book, go for it and work to make it your own. If you incorporate something else, great!

Schedules & Logs

The one struggle I had with reading the New Rules for Lifting book was that I got extremely confused with how the author described the workouts. Between workouts, stages, 1’s and 2’s, and A’s and B’s, I went around and around. It took me a long time to work through figuring things out and when I finally did, the logs in the book did not seem to match what made sense of the entire workout.

Because of that, I ended putting together my own schedule and log. I suggest using the book first, if it makes sense to you, because the author is the expert. That said, you are more than welcome to take a peak at the schedule & log I used. The schedule and logs should be used only in combination with the book therefore I’ve password protected the documents. To view/download the documents, click the below link:


Download the schedule and/or log here.

NOTE: the schedule & logs originally shared have been removed due to a misunderstanding in the way the program works. Click HERE for more information.

Extra support

I initially thought I would have everyone collaborate in a shared document but decided to just let everyone keep track of their own journey. Let me be candid, I don’t have time to be your drill sargent. I cannot follow-up with everyone to make sure you are doing your workouts. This is about you being accountable to yourself. That said, I do think it will be very important for us to keep in touch with each other because a lot of the exercises may be tricky to understand, we may have questions or need advice on alternatives/variations to the exercises. Here are the two ways we can help each other

PriorFatGirl Forum:
I’ve added a category in the PriorFatGirl Forum for us to bounce ideas off each other. Also, it will be good to share tricks and things we’ve found helpful as well as to discuss some of the rules in the beginning of the book.

For those on Twitter, use hashtag #NROLFW. We can use it to quickly record we’ve completed a workout.

Following Ann’s Progress

You hear my story all the time so I figured why not have someone else share their experience with the program? Ann from Twelve in Twelve has agreed to guest post with us weekly and share her thoughts, experiences, frustrations and successes with the program.

Ann is in the middle of her journey – she has lost about 50lbs already but still has a ways to go on her journey. Ann started her journey by teaching herself to run and while running is still a major part of her journey, she has been on a self-proclaimed plateau for months.

Doing the New Rules of Lifting for Women is Ann‘s way of fighting back, her way of trying to fight through the plateau. I am excited for Ann to share her journey because to be honest, I think she is a lot like many of you in that she has never ventured to the weights section of the gym.

Ann will be sharing a little introduction to herself in the next few days and then will weekly share her thoughts on the New Rules of Lifting for Women. To read about her journey, hover over “Popular Subjects” on the menu and select “New Rules of Lifting for Women.”

Let’s go!

Ready? Let’s go, let’s do this, let’s make some muscle! I’m going to take my measurements tomorrow so at the end of the ten weeks, I can see my progress outside of the scale.

Any questions? Am I missing anything? Forget to address something? Check out the forum first and see if your answer is over there!