Weight and Resistance Training - BFL -- week 2

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02-02-2009, 09:15 AM
I thought I'd start the new thread... I haven't weighed in today, my day is tomorrow :crossed:

Congrats on those who have lost Dixie and Sportmom, I think, I read on the weekly thread? Keep it up girls, you keep us going...

Off to work ............

02-02-2009, 10:06 AM
I did NOT have a stellar week. Not with our 12 week challenge, not even with maintenance.

The truth is I can't eat like everyone else. Not if I want to reach my goals. I can't have cake on a Sunday afternoon just cause it is there. I was watching all the other folks at the hospital eat cake too and the reality is is that most people I know are overweight. I don't ever want to go back there ever ever ever again.

I must engage in the behaviors that I KNOW will help me meet my goals. And clean eating is vital to that. Yes, I can have an occasional treat, but this week it was far more than occasional. Junk food is not good for me. I will fight this. And I will win. Cause I am in charge!!

Monday! A new week. I will plan my food and stick to my plan. Sometimes I get tired of renewing my commitment. But my only other choice is to NOT renew it, and those consequences are unacceptable.

02-02-2009, 10:25 AM
Today, 08:16 AM #72 (http://www.3fatchicks.com/forum/showpost.php?p=2589458&postcount=72) Lydia227 (http://www.3fatchicks.com/forum/member.php?u=47414) vbmenu_register("postmenu_2589458", true);
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Fran: Great job on the loss. I also had a nice three pound loss by Saturday morning. I allowed Saturday as my free day and went back up two pounds by Sunday morning weigh in. :lol: I'm FINE with it. If you would have known what I ingested that day you would not feel sorry for me. :rolleyes: So off to another great BFL week and more prudence on my free day.

Oh, and my Omron BodyFat anaylyzer was delivered over the weekend. The first time I took it my BF was 19%. I was so bummed because while it is a nice low number, my thought was at 19% I still have thighs that look like THIS?! (No definition and calves that still have visible cellulite. grrrr.)

I took it again in the am when you are supposed to, before drinking, eating, showering and had 21.2%. That actually made me happy. :crazy: This way I feel like I seriously have something to work with here. :lol3:

Okay. Off to shower. Good luck with the challenge this week everyone. :coffee:
Inspiration:chin::book2:Motivation:coach: :grouphug:Perspiration :strong:

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Oh Lydia! See, I think that is part of my problem. I know intellectually I have a good body fat percentage and I know I can work my tail off and it likely won't change much and I was thinking, I don't have much room for change. But then it occured to me---I have a ton of room to change in the other direction and that is reason enough to get strict here!

Name a shrub after me. Something prickly and hard to eradicate.


Hmm, let's see if this worked. I wanted to copy and paste so that we didn't lose some thoughts from the Week 1 thread.........

Lydia, that's an enviable bf%, but yes I get what you mean. Funny, bc on my scale, it tells me do the measurement in the evening, like before dinner, and NOT in the morning when you are dehydrated. Interesting that it is different.

Midwife (sorry, what is your name if you feel comfy telling?) - no, we CAN'T eat like everyone else! Wait, we CAN, but we'll either continue to look like ourselves, or if you have reduced, you will go back to where you are. I learned the same thing this weekend - it's not fair to deprive my kids of icecream, but I need to not partake alongside them.

I learned this weekend that it is as important to plan for your free day in your weekly logging and shopping as it is the rest of the other 6 days. BC you know what happens if you don't? You start saying, well, this can be my free meal. And this can be my free snack. And at the next dalliance, well, this is still my free day, etc., etc. So, when I went shopping this weekend, I pre-purchased chips and dip for NEXT Sunday, if I want them. Plus, we just found out we will be at a swim meet next weeked. :rolleyes: But we can deal, just can't panic. We basically need to get a cooler just like we send dd with and pack our own snacks for the whole time and eat from that - not starve and wait for a dinner out afterward and not eat from concessions, not that we do that alot anyway. Anyway, the free meal turns into a free-for-all waaay too easily I learned. Even my kids started telling me, 'Mom, you can't eat that.' or 'I thought it was a free MEAL not a free DAY??' I also think seeing early success on the scale on Sunday morning kind of gave me a slacker's attitude. But you know what, I should turn that around and say BC of the great loss, I don't want to lose my ground! So for next week I have planned to have a FREE SNACK to kind of even it out for my free day(s) of this past weekend. I will only have a free snack. Like Lydia said, it's not worth it to give back part of your achievement the next morning! (I gave back a pound to the community chest this morning myself, but like you said, I know I will earn it back today.)

02-02-2009, 11:24 AM
I'm yet another Jen. :D A girl child of the '70s, must be a Jen of course! :lol:

When I stick to a free meal I do okay, as long as I make overall good choices. Still has to be healthy food....the other problem I had was "Well, this can be my free day." :doh: Don't you remember that Tuesday was your "free day"?, I tell myself.

My plan of attack this week is be on plan. :lol: Rocket science, right? But I really am looking no farther than today....today I will be on plan. And then tomorrow and then the next day.

02-02-2009, 11:25 AM
(I gave back a pound to the community chest this morning myself, but like you said, I know I will earn it back today.)

:rofl: Oh Fran. :chin: I think perhaps we could market an BFLopoly game here. What a great idea.

At the risk of sounding like I may be on the brink of an eating disorder, (really I'm not, anymore, I do consider the eating I did when I was obese to be a disorder) what has helped me in the past was not to focus upon the food even on my free day. It gives the food waaay too much power.

Previously on a free day, I would go about my day in a regular way, and if DH wanted to head out for pizza, I would say sure. Again, it was usually just one meal or just one treat on that day. The rest of the day was pretty clean.

Sometimes my freedays just didn't even happen. I would be a little disappointed at an opportunity missed ;) but I was never disappointed with the next morning weigh in.

What I am cautioning against is this: when I bought my bag of pretzels on Friday knowing that the next day was my free day I was sure I could be responsible with it. Nope. Not. A. Chance. Shoot, I even made DH pick up extra mustard for me. :rolleyes: Now, in my defense I was sitting at the table all day Sunday studying and when I do that I fell right into the pretzel bag face first. ~sigh~ (had a great workout this morning though. :devil:) I now know that is was a trap I set for myself and I need to be extra vigilant about what I bring into the house. Treats belong out there on the street. You know, like that one time scoop of ice cream from Jeni's :lol:

Everyone must do what works for them and find there own way. I don't want to discourage anyone from experimenting and seeing what fits best for their challenge. But I did want to share mine and ahem, come clean.

Midwife: I so understand. I can't eat like everyone else either. Bottom line, I don't want to look like everyone else as well. It's a trade off. Got to say, though I was pretty darn happy with what I saw in the mirror this morning in my new gym. (better lighting in the free weight area) ;)

02-02-2009, 12:27 PM
I'd love to order an Omron body fat thingy, was it very expensive? on this Canadian site (http://well.ca/products/omron-body-fat-analyzer_1846.html) it's $69.99 ... is it the one you have?

I'm looking forward to weighing myself tomorrow morning...

02-02-2009, 12:28 PM
Just wanted to add I took pics yesterday :faint: .... my first thought was ''Is this what people see when I am walking away in my bathing suit.....GROSSSSS!!! '' :fr:

02-02-2009, 01:17 PM
Ilene: What a difference in price! I would have never paid that much for it. I ordered on through Amazon. The reviews looked good and for the price I thought it would be just fine. I'm really only interested in trends...


There are different models and I really wasn't certain about the differences between them after reading about all of the reviews. I do recall that the one I chose did have an athlete setting.

02-02-2009, 01:26 PM

Week 2 day 2:
Week 1 did not end well for me, the free day ended in 2 free days.
So I guess no more free days here.
On the good side, I did my 25 mins cardio this morning, and I'm going to power class in 30 mins. Food was also not stellar, missed the 3pm snack and overindulged when I finally could get it. Next time I have a doctor's appointment I'm NOT going to believe I'll be home in time for my snack; I was waiting for 70 minutes before I got my appointment. grrrr... AND what she told me could have been handled by phone. I absolutel HATE doctors careless attitude towards their patients time.

Enough vented.
What I notice is I feel better, have more energy, and unfortunately..still occasionally hungry & sweet cravings.
Tomorrow is UBWO.

Have a great day,

02-02-2009, 01:47 PM
Treats belong on the street & tricks are for kids, huh? I LIKE it!!

No, I will heed the advice of those who've traveled before me, cuz you all know the deal. But I did try one of the "as the topic is brought up" attempts this weekend and it didn't go so well. :shrug: It was dd's wanting breakfast out, then icecream, then dinner out. Yeah, they can go a little wild. Wonder where they learned it? They're fine for now, but when they stop growing in their late teens & 20's, I could see it becoming a problem. Have to train them correctly now.

Speaking of which, dd & I were sitting in dance sharing 2 clementines before class. While we were eating, another kid got a big pack of skittles from the snack box that they keep on hand for kids who are starving after class. Then she went back and got another. Yes, she had a weight problem. Yes, her dad was obese and said nothing to her (candy keeps 'em quiet so he can read his book and nod off). I know when the mom is there she steers them away from that box even tho she is heavy herself. And in the fall they'd bring in Dunkin's food and since the new year she's been bringing snacks from home. You could tell mom was off duty Saturday and the child was taking advantage of an opportunity. I found it interesting that while she was eating her specific fruit-flavored candy, we were eating the real fruit. Oh, and then after class, she asked her dad, can we go to Dunkins now? and he agreed. But hey, I've been there, using the kids' wants as a reason to get what we really want. :no:

Guess what!! DH did BFL starting today! We did our ubwo together this morning. Seems the 1 min breaks are perfect for working as partners. He scared me tho - he's pretty out of shape. Like not limber at all - getting off and on the weight bench was hard. He's overweight and needs to lose about 60 lbs too but has it all in his belly. He's strong, but has lost his edge. He used to be in the military and all that that entails with physical fitness. Sigh, we've both let it slide. After he was done he had spaghetti arms (like dee mentioned last week and not driving) and said he was going to subway for lunch (like I give up!) I said, 'well, you can, but as bad as this was, you could look at it from the other side and instead of quitting use it as a real wake up call of how far off you are from where you THINK you are.' I think in the end he agreed. I plan on torturing him with HIIT tomorrow; he plans on keeping his 911 speed-dialing cell phone nearby! :lol3: He's 50, he needs to get it together while he's still young and can make good choices.

02-02-2009, 02:36 PM
Ah, yesterday ended up as my "free day" and while it could have been worse (I certainly have done worse!) I should have quit after the brunch I went to and not been so free with dinner as well. But this is a new week. I did do my NRLW workout on Saturday, and found I hadn't backslid as far as I thought. :) I'm grocery shopping tonight, so I'll round out my food plan. Exercise this week:

M - HIIT Cardio
W - SS Cardio
Th - NRLW 1A
Fri - active rest
Sat - HIIT Cardio
Sun - NRLW or rest (I have to take DH to the airport Sat night for a 1am flight, may or may not stay in Anchorage with a friend)

02-02-2009, 05:31 PM
Well I wasn't intending on a "free day" but it was my son's birthday so a little bit of cake was had. All in all not too much damage was done.

Great to see everyone doing so well. I feel great about my workouts since I have been such a slug for awhile. However the scale just isn't budging so I have finally gotten around to some HIIT which I am going to add 2-3 times a week. I am mostly into the lifting and getting strong part but it would be nice to at least see some numbers in the 140s eventually.

I have been doing the NROL hypertrophy workout. It is completely killing me. I figure I will do this for 6 weeks and move on to one of his fat loss workouts.

02-02-2009, 06:24 PM
Rabbit, my free day ran into two days also... I'm hoping it didn't do too much damage... Next weekend it may just be a free "treat" ONLY... Free day, sends me over the edge...

Today one little mishap, but I hope it didn't ruin everything :rolleyes: ... I won't mention what it was in case it sends someone else over the edge, we should have a smilie going over a cliff :lol: ...

Off do do UBWO later...

02-02-2009, 07:38 PM
Ilene - I came here to post the same question with the same link for the BF analyzer! It was the only online location that I could find for us Canadians! And yes, that price difference is craziness, but not surprising. I really want one but I'm not rushing to buy it yet. I'm going to do a little looking around first and if I find it anywhere else, I'll let you know.

Fran - good for you on getting DH on the BFL train! As I've mentioned, my DH is new to the gym and the training and I think I might be able to get him to join in (which would help a lot) but he's still figuring things out and, more importantly, starting a new job, so he's not sure what his hours will be or where or when the gym will fit in.

I'm a bit behind but I'm still thinking of hopping on the BFL train myself. Last week wasn't great, and I think it's what I need. Either way, I'm taking it one clean week at a time. I like the idea of the free day (if you can manage it without too much damage) but I really liked the idea that I read somewhere of two free meals. That seems sane and easy to manage. It seems like there's "always something" in the way of functions, parties or family dinners and the two free meals seem so doable. You just have to know yourself though and whether or not you can stick to the one or two meals or not.

Keep up the good work everyone...I'm envious and proud of your progress so far!


02-02-2009, 08:21 PM
HELP ME!!!!! I have just eaten spaghetti with homemade meat sauce from extra lean ground beef. 2 servings, green beans.

I AM STARVING!!!!!!!!!!!!!! :eek: :eek: :eek: :fr: :fr: :fr:

UGH. It is my metabolism :flame:, right???

These are the times when it does NOT make sense to pre-buy your free day treat. :no:

BFL says (so someone said) if you are still hungry, eat. It was a lifting day. And no doubt I'm coming down off of yesterday's freebie, so Monday's are always going to be a challenge, no doubt. I don't remember being this hungry last week.... I mean, like I just finished dinner 1/2 hour ago starving. Like never really satisfied. Ugh

02-02-2009, 10:00 PM
OK. Hunger has subsided. Nothing else eaten.

It's like my digestor revs up for food and then is like, what? you revved me up for just this? Are you kidding me? Where's the rest??

Forgot to mention that I took my photos again yesterday since we had the camera out for dh's starting photos. Am I dilusional to think I saw differences? Some subtle differences in the upper back - things shifting. And definitely some difference in the gap between my arms and my waist. Same clothes, same room, same size photos. Need to go back and look at those every time I get hungry.

02-02-2009, 10:18 PM
Fran: Similar experience here. After feeling very real hunger for over an hour my appetite is difficult to immediately satisfy with the small meal. I also think fighting this hunger feeling all week long, day by day, sometimes hour by hour is the reason why I let go on my free day. I needed to feel full. I really hope this subsides a little bit.

One of the things I am going to be more mindful of is to drink 16 oz of water before the meal. It may help to feel "full" and water is needed to properly metabolize so it couldn't hurt. I am also going to try to end the meal with something relaxing like hot tea or decaf coffee. Something that both is warm, comforting, and signals to my brain that the meal is over. (Basically I'm replacing my pretzels with the drink)

Interesting conversation with one of my friends who has never been overweight. She stated that she can't go for more than two or three hours max without food. :chin: She describes the feeling of tiredness, weakness etc. Then, within twenty minutes of eating she gets her second wind. She described the things that I experience when I eat this way. Yet another sign that this has to be one of many correct courses to feeding our bodies.

02-02-2009, 10:22 PM
Okay, 7:20 pm here and POP so far. Just the gym and a protein shake to go!

Fran, I've had weeks where I am super hungry. I try to drink a lot of water and then do a chore or something. Then if I'm still hungry have some protein and fruit or somesuch.

02-02-2009, 10:28 PM
Interesting conversation with one of my friends who has never been overweight. She stated that she can't go for more than two or three hours max without food. :chin: She describes the feeling of tiredness, weakness etc. Then, within twenty minutes of eating she gets her second wind. She described the things that I experience when I eat this way. Yet another sign that this has to be one of many correct courses to feeding our bodies.

WOW! Thank you for sharing that. What interesting insight. Yes, I was trying to come up with what might be the best plan - I didn't care if it was the most restrictive, most work, or one that kept me most tied to home with prep work, I just wanted one that would work and made sense. I like these affirmations that we are on to something here. :yes:

Thanks Jen for that feedback too. I suppose this is why I bought the gum 2 weeks ago, but just forgot until now that I had it. As you guys know, I am already the queen of water drinking at about 128 oz a day for my kidney stones prevention, so adding more is just not really necessary or going to do anything for me at this point! :swim: The intense ongoing hunger must be related to winter time too. Stoking our furnaces and trying to keep warm and all. Extra good reason that this was the right time to start - take advantage of the season.

02-03-2009, 12:37 AM
I can't wait for tomorrow after the leg workout I had today, I too, will be ravenous :rolleyes: ... Yes, :yes: working out hard revs up my metabolism too and sometimes within an hour and a half I am again hungry, **** sometimes within finishing my meal I'm still hungry ...

Mel, was telling us a few years ago that she ALWAYS felt hungry, I'm not sure if she still feels hunger like that all the time, but I would think it's because she works out with such intensity... But, hey, small price to pay?

Lydia, that is interesting about your "skinny" friend, I hate skinny friends :tantrum: I have only ONE skinny friend like that, all the others are slightly to a LOT overweight... go figure :shrug: ...

elisa--- Let's keep in touch about that BF monitor :yes: .... I wonder if we can order from Amazon.com?

Ok, getting late here... time for bed...

02-03-2009, 09:56 AM
Ilene - I'm pretty sure that we cannot order from Amazon.com. The site knows your IP address and directs you to Amazon.ca, which is fine for most books etc. but not for these types of items. Amazon.ca doesn't carry anywhere near the same variety of items. Sometimes it's just so ridiculous how close we are and yet so far!! If I find it anywhere else, I'll let you know!


02-03-2009, 09:57 AM
Food yesterday was POP. I did a serious leg workout and my rear end is already massively sore. Usually it takes a couple of days.....

Will run intervals after work.

Have a great day all!

02-03-2009, 11:21 AM
Elisa, I am only 20 mins away from Massena NY, I wonder how I could get it delivered there somehow...

Midwife, my butt is sore already too :dance: , my hammies from the lunges, OUCH!!

02-03-2009, 12:38 PM
Ilene - I'm pretty sure that we cannot order from Amazon.com. The site knows your IP address and directs you to Amazon.ca, which is fine for most books etc. but not for these types of items. Amazon.ca doesn't carry anywhere near the same variety of items. Sometimes it's just so ridiculous how close we are and yet so far!! If I find it anywhere else, I'll let you know!

Elisa, I don't think this is true - I have ordered from Amazon.com before. About 2 years ago, I got a $100 gift certificate at work and it was for Amazon.com - I had no problem ordering.


02-03-2009, 03:27 PM
Elisa, I don't think this is true - I have ordered from Amazon.com before. About 2 years ago, I got a $100 gift certificate at work and it was for Amazon.com - I had no problem ordering.

AlenaWas there shipping and handling or customs problems?

02-03-2009, 03:38 PM
This OMRON BF 300 Body Fat Monitor is on Ebay.ca for approximately C $10.51 and the shipping would only be 7$ something.... I've never bid on e-bay, so I have not clue... there's only an hour left for the bidding... http://i18.ebayimg.com/06/i/001/2e/33/3bd2_1.JPG

02-03-2009, 03:54 PM
Oh, that's what they are! My gym has someone who comes in with one at least once a month. I haven't had my BF tested for quite some time, maybe I will when the 12 weeks is over......

02-03-2009, 04:10 PM
Hey chickies!

Well got up eeearly this morning to get the HIIT cranked out before the kiddies awoke. I got down to the basement and dh was there just sitting, and I was like, 'are you done?' Long story short, he had not even started! I went all drill sergeant on him and his 10 excuses about doing it later, doing it on the elliptical, too sore to move from yesterday, etc. Had an answer for everyone one of them, mostly that he can't break the Plan! THe PLAN calls for cardio before breakfast - you must abide by the Plan!!! I was all crazy! ...but serious. I was like if you don't follow it to the letter, it won't work, you'll say it's too hard for only 2 lbs lost, and you'll quit. You do it legitimately the first week to see what's possible. Told him I couldn't help him on the elliptical as the program I made was for the treadmill and I didn't know what his max would be on the ellip. Told him his arms would feel BETTER if he worked out now rather than later (we all know that's true, right?) By gosh he got up there and did it! Wasn't happy, but was happy at the end and got to experience that great feeling of being done with your workout first thing in the morning instead of having it hang over your head.

So I sat thru that 20 minutes and then got on myself and did my workout. I felt really heavy today, not sure why. I may try going faster next week if it feels the same way on Thursday. Don't want to increase too quickly though and risk injury or mental checkout.

02-03-2009, 04:38 PM
Was there shipping and handling or customs problems?

Hi Ilene,
No, none whatsoever.


02-03-2009, 05:00 PM
Hey ladies. :wave:

Week 1 report: I missed 3 workouts last week. I'm shooting for POP with the workouts for Feb. Seems like one "rest day" always turns into 2 or 3, so if I need a recovery day, I'll be walking or something, just so I don't get into the habit of a no workout day. No weight loss to report, but the scale was all over the place due to TOM and lifting, so I'm still waiting to see some kind of trend on the scale.

On the free food, I just wanted to say that I couldn't handle the BFL free day, either. Even a free meal weekly pretty much negated any fat loss I'd worked so hard for, so now I will have an occasional off-plan meal or treat, but it's got to be something really worthwhile, since I know there really are no "free" meals, and I have to pay for it in the gym, on the scale, etc. That kind of eating seems to work a lot better if you're a guy, or if you're 20-something, lol.

Lydia, thanks for the link to the BF monitor. I might have to check that out. I've never had mine tested, and it would be nice to have one I could use at home, to track the trends, as you say.

Good luck with Week 2, everyone! Congrats to Dixie and Fran (?) who had the big weight losses this past week! :celebrate:

02-03-2009, 05:09 PM
Hi Ilene,
No, none whatsoever.


My run is done also, it was cold but it's done, the girl I run with didn't feel like running either...My legs felt really heavy must be because of the leg workout last night...

This morning the scale did not budge :( ... but I lost inches all around from .25 to 1 inch... so I'm happy with that... I lost the inch on my chest :rolleyes: woohoo, now I'll go from a small B to an A cup :faint: with a big butt :rofl: , nice.........NOT!! I feel good though, my fingers feel bony, I can always tell that I've lost weight by my hands, my rings get really loose...

I went online for some BF calculators, damn, I have a high BF% on average in the high 20s to low 30s, I know these are not accurate, but chit, in the 30s :dizzy:

02-03-2009, 07:47 PM
Maybe amazon has changed the way they ship or has restriction only about certain types of items. As soon as I go to Amazon.com, it tries to redirect me to amazon.ca. When I selected the BF analyzer and tried to purchase it, just to see if it would let me, I got this message:

"*** We're sorry. This item can't be shipped to your selected destination. You may either change the shipping address or delete the item from your order by changing its quantity to 0 and clicking the update button below."

So who knows really but I couldn't purchase this specific item anyway! :(

Since I was just in LA, I should have just had my friend order it and then I could have brought it home with me. Otherwise I can either suck it up and spend the overpriced cost here or (and here's probably the smartest choice), I could just go to my gym and get them to do it anytime...for free!

I'm too embarassed to do it as often as I would like but that might still be the best way. It's just that when I go, they try to sell me personal training sessions!!

And, Ilene, the only reason I'm obsessing to begin with is because they showed me as having 31% BF, which I was very upset about, given my height, weight and the shape that I thought I was in. Oh well, c'est la vie!

Good luck to everyone and keep up the good work!!

I missed my yoga today due to a meeing at work...stupid work! ;)


02-03-2009, 08:08 PM
Elisa, I was online this afternoon at some sites and testing my BF and mine was that high too, very discouraging indeed... I'm surprised that yours is like mine because you weigh wayyyy less than I do and you're a WHOLE inch taller... My gym does nothing/nada for free so you have to have a trainer to even get close to one of those things...

It's been a good day all around...:yes:

02-03-2009, 09:55 PM
Ilene and Elisa: I feel so bad that the only option to purchase one of these is to pay way more than it is sold through Amazon. I found another site that offers these. It appears to ship to Canada but they contact you about the shipping costs a couple of days later. You may want to check it out if you are still interested.


02-03-2009, 10:09 PM
Thanks Lydia! Don't feel bad for us poor Canadians! ;) It is funny how close we are and yet how far in some ways. The problems that I've had in the past, ordering from US sites is that, forgetting the shipping costs, once the package reaches Customs, the costs can skyrocket. Unless it is something that I absolutely cannot find here, I generally only shop from Canadian locations. No big deal really, I have to just move on or buy one here.

My gym did say come anytime for the BF test but, like I said, I want to just check the number and move on...and not get the hard sell! I was hoping that maybe if I could see the BF% go down, while the scale doesn't move too much, it might be great insentive.


02-04-2009, 11:41 AM
Hello BFLL :)
I am a BFLLurker at this point.

But you all are inspiring me in my quest for muscles. Last night feeling pissy and bloaty I did a very fast sweaty mile on the tread and then lifted my heaviest and squatted with my heaviest and lunged with my heaviest....

THX! I am a BFLL but maybe only for this challenge :)

Keep on truckin' gals/ You be doin reel gooood

02-04-2009, 12:31 PM
Kitty, WTG with the workout! I see you are rackin' up the running miles!

Ladies, I did the BFL rep/set scheme for my upper body workout last night, to honor the challenge. I got a new PR on my flat DB bench press, using 40 pounders for my six rep set! Miraculously, I didn't break anything, and all the parts still work today. I then dropped it to 2x30 and cranked out the 12, then 12 flat bench flyes, which nearly kill't me! :faint: Anyway, great workout!

I do have a question, though. Does anybody else have trouble with their supporting arm on one-arm DB rowing? I mean, the arm that's supporting my weight on the bench...that just kills my wrists, and while I feel like I could lift more with the working arm, my supporting arm just won't take it. I usually have to stop and rest because of that arm hurting so bad. I've tried shifting more weight to my legs there, but can't maintain that when I start getting fatigued. Is there a secret to doing those that I am missing?

02-04-2009, 01:18 PM
Wow Cheryl you are strong. The other day I tried to bench press two 25 lb dumbells and my husband tried to talk to me which caused me to drop them (well I put them down but pretty quickly) and broke the coffee cup that I accidently had under me. (Lesson: be more mindful during home workouts).

I have decided to take a mini rest period since I think my body is in a state of shock. I am going to take off until Sunday and then proceed with the fat loss workouts in NROL. I think I was overambitious to jump into Hypertrophy first (after a year off eek). I really did want to gain some strength and I think I did but at this point I want to get into fat loss mode so I am going to do the full body workouts coupled with sprints and or plyometric circuits.

Congrats to everyone who is working so hard! Great job.

02-04-2009, 01:55 PM
jam, first congrats on the flyes! Impressive! Second, do you put your hand flat on the bench with the rows so that your wrist is bent? Could you make a fist and put your weight on your knuckles? When I do planks with my hands flat it kills my wrists but when I go on fists it is better. Perhaps someone more knowledgable will be along soon.
Kitty when you say heaviest are you referring to a weight or a child? :)

02-04-2009, 02:15 PM

When you are doing your rows, do you press your hand open flat against the bench, or are you making a fist with your hand and pressing your fist flat on the bench?

Also make certain that you do not have any slack from the shoulder down to your wrist. Nice straight line so the weight is evenly distributed.

Also, think about shifting the weight onto the heel of your hand and not rock forward toward your fingertips. Go ahead, practice this on the kitchen chair as you read this. There is a difference. :lol: I just tested it myself.

I also noticed that I am most comfortable when my elbow is face outward and not toward me. It's a slight shift of movement in the wrist and makes a little difference. ~sigh~ I hope this makes sense. :crazy:

So, elbow faces outward but still in a straight line from the shoulder to the wrist and the weight that does travel down to the wrist is focused more upon the palm of your hand.

Keeping the weight more in the leg is a good idea. I really don't have trouble with the wrist but the elbow...Sometimes I have to stop shake it out, reposition and then go again.

If you are at the Y you may want to do the low cable row or use and iso lat row machine if they have one. It may give your wrist a little rest if it is truly troublesome that day.

Hiker: Dumb bells are very dangerous around coffee cups. :coffee:
Enjoy the minirest. After a year off it does take a little time to readjust but it's all part of the experience.

Okay. The scale is finally moving back down again after last weekends intimate affair with carb overload. I remember playing this game before. Please do not allow me to overdue it this weekend again. I pledge to be on my guard for deviant carb behavior. :lol:

02-04-2009, 06:03 PM
No freakin' way!!!!!

I had a monthly meeting today that I will have on the first Wednesday of every month. Even tho it's not a weighing day (weekly only) I jumped on the scale bc I thought, wow, wouldn't it be neat to have a benchmark for every month that I go to this meeting? So I did, not expecting great things after the freeday slide over the Sat/Sun and then the mistake I made of buying free treats ahead of time (took care of that problem Mon nite ;)). I had lost 6.8 lbs since my first weigh in! Like 3.6 since Saturday's weigh in.

THIS PROGRAM REALLY WORKS!!!!!! Gosh, why didn't I do this sooner?!

I know I can't guarantee that it will even continue at this pace, but even if it doesn't it's still an awesome start. And if it DOES......... :D Sweet dreams for me tonite thinking about that!!

So at my b'fast meeting today I had scrambled eggs and w/w toast and I was like dividing up the eggs with my eyes imagining a fist full. I had about 2 servings there, but I did consume them because I knew I wouldn't be eating for like 4 hours more. It was the first time I"ve felt "full" (but not over and far from stuffed) in a long time, Lydia!!

Short & Sweet LBWO tonite!

02-04-2009, 06:12 PM
Way to go Lydia :bravo:

Today I learned my lesson in not letting myself go over the 3 hour mark, I got home at 4pm and was ravenous and scarfed down some oatmeal, not a bad choice, but I was preparing supper at the time, then I wolfed down a WW bun with butter, I know, I know not the worse choice but it was mindless eating to get full... then I had supper... Oh, well, lesson learned not to let myself go without food for too long.

I was thinking today that I eat every 2.5 hours or less... 8am, 10:30am, 12:30pm, 2:30pm, 5pm, 9pm... but it's working for me so I guess it's ok...

02-04-2009, 06:34 PM
Ilene, by my count, that's 6 meals, which Bill would give the big giant THUMBS-UP to! I've heard him say eat every 2-3 hours depending on hunger. :yes:

02-04-2009, 06:58 PM
Ilene, by my count, that's 6 meals, which Bill would give the big giant THUMBS-UP to! I've heard him say eat every 2-3 hours depending on hunger. :yes:For me lately it's definitely 2-2.5 hours... Thanks for the encouragement...

02-04-2009, 07:03 PM
Fran: Congratulations on your loss! :yay: The monthly meetings seem like a great benchmark even if you choose to use it as your "informal weigh in"

Ilene: 2.5 to 3 hours is the norm here too. Honestly, I could eat the next meal within ten minutes of finishing the previous one. :lol: But it seems to be getting better this week.

02-04-2009, 07:15 PM
I'm much better this week too Lydia, THANK GAWD :lol:

02-04-2009, 08:13 PM
Oh, I can almost always eat as soon as I finish a meal. :lol: I can go probably 3 hours, but I'm still not lifting as much as some of the rest of you. But I really hate Monday mornings because I always have a meeting at 10 am, but really, I'm over at City Hall doing other business by 9:30. I've had breakfast at 6:30 or 7, and I run around getting stuff ready for the meeting when I'm in my office from 8-9:30, then I'm involved til at least noon, often 12:30. I do stop and get a ff latte which does help some, but of course, it also means that if the meeting goes too long, I'm figeting in my seat or leaving the room to pee.... I'm thinking that I should try having something between 9 and 9:30 even though I'm not hungry then and see if that helps. Otherwise, I'm starving when I get out of the meeting, and have to dash back to eat my lunch, or worse, decide to hit one of the places in between for something I hadn't planned....

I did Stage 1A of NRLW last night, which went well except for those awful jacknife on the ball thingies. :lol: I need to get someone to help me until I figure out how to get on and off gracefully. I've watched several Youtube videos, and I see how it's supposed to be done, and it looks like a great ab exercise, but I'll be danged if I can get it to work for me yet. A challenge for sure!

02-04-2009, 11:16 PM
Hey you Canadians -- do you think you could just order a weight scale that also does BF, like a Tanita? That might be easier to find a vendor for that will ship to you. I got mine from Drugstore.com but not sure if they ship to Canada.

02-04-2009, 11:17 PM
WaterRat -- I was a vision of gracefulness when I did those jacknife on a ball thingie, man it was a hoot, my butt up in the air :rofl: ...

Tonite I did ALL, except the abs, of the UBWO, wow, I am going to be sore tomorrow!! That UB takes a long time, over an hour... but I felt totally excellent afterwards...

It's been a good day all around, tomorrow it's a run, weather permitting, supposed to be very cold -20C with a windchill, I just may do the dreadmill instead...

02-05-2009, 05:40 AM

Ilene - running outside at -20 C??? You must be KIDDING !!!! get yourself inside on the dreadmill!!!

I did UBWO today, 2 x 10 reps of 2 exercises for every muscle group, alternating the exercises. I have to dig out my stability ball to do back extensions, did 1 armed DB rows instead. About the resting hand position with the 1 armed row...I noticed I actually do not do them on my hand, but I rest my elbow on the bench while doing these. Is this wrong? I feel much more comfortable that way & my back is in a more horizontal position.

Anyway, my arms are sore. Also the scale might have moved this morning. The BFL sofar is working out for me.

Have a great day,

02-05-2009, 12:25 PM
I do the double row with both arms and eliminate the need to rest anything. I found the positioning on the single awkward as well, as well as doubling the time it took to do the exercise, so I switched back to double bent over rows.

HIIT done today on empty tummy. Down another pound today - I promise I'm staying off the scales until Sunday now! I think I'm ready to chunk up the degree of difficulty on my runs - next week! Yea! My former 10 level of exertion is now an 8 or 9. I'll see how I feel on Saturday and then plan to bump it up starting Tuesday.

02-05-2009, 02:21 PM
Thanks for the suggestions on the rows, ladies! I've tried palm on the bench, making a fist, both get uncomfortable quickly. I will give it another try, but I think I will also look at some other options, like the hammer strength machines. I did try BB rows and T-bar one-arm rows last week, and those were much more comfortable. Maybe between those and the HS options, I can skip the one arm DB rows altogether. I think part of my problem is that I have been doing these after chest. I think my core stability is just not the best by the time I get to rows. I might rearrange things a bit, and try doing rows before chest. See if that helps.

Fran, congrats on the huge loss! My weight is going up, for some reason, and I'm keeping it OP. Maybe I'm just bloaty. :shrug:

02-05-2009, 02:22 PM
I'm still with the program ya'll. I haven't been posting much becuase my workload is insane, and in the middle of all the chaos IT decided that I needed to "upgrade" to Vista, RIGHT NOW! Sheesh! So I've had my hands full learning where they heck my formatting buttons in Word are, and fun stuff like that. But I haven't missed a workout yet, even though I did accidentally miss a meal or two. That doesn't happen too often, usually I'm good with every 2-3 hours.

Hey you Canadians -- do you think you could just order a weight scale that also does BF, like a Tanita? That might be easier to find a vendor for that will ship to you. I got mine from Drugstore.com but not sure if they ship to Canada.

My Tanita scale is what tells me I have 38% Body Fat, when the tape/caliper method says 25%, so don't panic if you do get one and the numbers seem wonky. I've learned that anything using electric impulse method, or whatever it's called doesn't work well for me. Just like I kill watches that run on batteries.

WaterRat -- I was a vision of gracefulness when I did those jacknife on a ball thingie, man it was a hoot, my butt up in the air :rofl: ...

Tonite I did ALL, except the abs, of the UBWO, wow, I am going to be sore tomorrow!! That UB takes a long time, over an hour... but I felt totally excellent afterwards...

I know, the UB takes forever for me. I can't imagine how long it would take if I did alternating arm curls, or such.

I do the double row with both arms and eliminate the need to rest anything. I found the positioning on the single awkward as well, as well as doubling the time it took to do the exercise, so I switched back to double bent over rows.

Me too.

02-05-2009, 06:49 PM
Ilene - running outside at -20 C??? You must be KIDDING !!!! get yourself inside on the dreadmill!!!

RabbitI've done it, but not today, I had to work and my buddy ended up having plans to... It's actually quite nice to run at that temperature, but it has to be perfect, bright and sunny with no wind...

02-05-2009, 08:31 PM
So I've had my hands full learning where they heck my formatting buttons in Word are

Oh man, I feel your pain. I went through that about 6 months ago - it's painful! And have you tried Excel yet? Even worse.....

02-05-2009, 11:11 PM
Agree, I still remember the nightmare about a year ago when I had to be upgraded in the month of February just as my crazy project cycle began! I STILL don't know where all the editing buttons are on Powerpoint. I had to call the helpdesk once on excel bc I didn't know how to maximize the s/s. I had maxed the window and my s/s was still tiny in the big blue screen. Drove me crazy - no one could figure it out! Here's the clue, it has it's own max/min bar up in teh right hand corner of your worksheet. :faint:

02-06-2009, 10:28 AM
every time a child of mine puts an elbow or knee into my thigh muscle (y'know climbing on me and whatnot) I want to scream and cry :p
gonna do more again tonight :D

02-06-2009, 10:49 AM
:hug: Kitty, been there done that! Can you get them to gently massage you?

02-06-2009, 11:06 AM
:hug: Kitty, been there done that! Can you get them to gently massage you?

they are coming around--with some direction from big brother, as a matter of fact ;)

thx for the :hug: ugh. gotta get off this machine... my 6 miles just got turned into 4. 3fc the :devil: or the :angel:

02-06-2009, 11:43 PM
Hey everyone, happy Saturday a bit early! :yawn: Hope you all have great Saturdays - start planning your free day now so it's not a slip-n-slide for you! ....not that I would know how that is or anything! ;)

02-07-2009, 12:40 PM
:wave: Hope everyone is out enjoying the nice weather!

Scales were the same, or up a bit, so we all know what that means, right? Trying not to let it mess with me and hoping for a big loss in about 5 days.

UBWO done last nite, going up on the weight in almost all areas. HIIIT done this morning. I'm definitely going to up the intensity starting on Tuesday to increase the running portions to longer. Yea! :woohoo:

02-07-2009, 01:43 PM
Fran: Great job with your UBWO and HIIT. It is just as important movement toward fitness as the scale readings.

My scale has been fluttering between the same half pound the last three days. I'm just happy that is back to where it was before last weekends dinners out and pretzel affair while studying. So far I've been clean today. Maybe I'll just do a regular day and see if I need a free day tomorrow

Workouts have been great. HIIT every other day. My glutes are sore and I'm a little achy in the front delts. All good.

I think all of this HIIT is making some other changes in how my body responds to activity. I've noticed that I break out in a sweat very easily. This morning I took a yoga class at the new gym. Within ten minutes of the class I had to take off my top layer. Even with just my cardio top I had sweat poring down my face and onto my sticky mat in puddles. In the locker room I observed that I was the only one who looked like they just stepped out of the cardio room and not the yoga class. I swear one woman was still wearing lipstick. (Maybe it was my imagination) But really, it appeared that way. Maybe HIIT trains our bodies to rev up quickly and to quickly turn on the "cooling system" because it thinks it knows what's coming next. I don't know, I'm sore, I'm tired, I'm hungry, and maybe she was just a really good instructor. :lol:

Uhg. Did I mention my glutes are really sore? :o Where's the water....

02-07-2009, 02:37 PM
Hey girls.... I'm still here, there's just more of me. :o I won't bore you with my excuses. Let's just say there's a reason I'm obese! :^: I'm back on - just 2 weeks behind that's all....

Everyone is doing SPECTACULAR!! Great job!!

It's hard to tell how much you've all lost in 2 weeks. What about inches? Is this working for you?

02-07-2009, 04:57 PM
Lydia, I totally think you are on to something with the sweating. One of the benes of HIIT and the frequent small meals is that it keeps your metabolism revving high all day long. Perhaps you were already at 10mph when you walked into the room whereas everyone else started at 1 mph when class began? Thus you cruised thru at 120 compared to most people who were operating at 60! I had read somewhere else that the amount of sweat indicates fitness, with more sweat equaling more fit. It's a sign that your body is well tuned. Seems the opposite would be true, and that's why reading it really stuck in my mind bc i really paid attention to it.

BTW, what is it that you're studying for?? :book2: You've mentioned that twice now, so it's free territory to nose around in! :devil:

Michele, I'm going to estimate that I lost 8 lbs in 2 weeks. It's likely more, but some bad timing is going to keep me from getting an accurate read tomorrow. It is probably actually more like 11 pounds!!! :yes:, Really!

02-07-2009, 07:49 PM
Yes, what are you studying?? Hmmmm???

02-08-2009, 11:36 AM
Welcome to Free Day everyone!!! :woohoo:

In the "give me a break" news category... DH lost 7.2 lbs last week. :faint: Oh - kayyyyy.... Maybe I should go find my new profession as a diet coach/nutrition counselor/trainer since he's following the plan I wrote out and I've been with him on his workouts each day. :rolleyes:

I'm up to 8.6 lbs, which I would like to count as 3 more, 11.6 lbs that I should see around Thursday. Oh well.

So what exciting things are people doing for Free Day?? I'll be grocery shopping, of course! I made myself french toast/syrup for breakfast and came away thinking I would have been better off with my oatmeal & eggwhites! How's that for a transformation?? I'm not a huge fan of syrup, but I know they would have tasted better at a restaurant made with some thick Texas toast and powdered sugar instead of my w/w bread. But AS I was making it, I realized it was a pretty BFL meal without the syrup. I mean I basted my ww bread in a nf milk and egg concoction - there's my protein and my carb! :D

Have a great free day everyone ;)

02-08-2009, 01:53 PM
Fran, glad DH got a good whoosh! Maybe that will inspire him to keep going! You've been losing like crazy, too, I see!

I've been staying OP, but my weight is going up. I switched to cereal for breakfast this past week, which is the only change I've made, and I'm working my tail off in my workouts, so I'm going to assume the cereal is the culprit. I'm ditching the cereal and I'll see what happens. I'm not all bloated so I don't think it's the workouts.

Have to get the dogs out again, so I'll check back on my next break. Hope you're all enjoying your free day!

02-08-2009, 02:35 PM
Fran and Midwife:I am preparing to test for ACSM certification in personal training. I received the books in late September and attended the seminar a couple of weeks later. I am almost ready to sit for the test. I just need a few more weeks to tie it all together. This is also the reason why I chose to change gyms. Their focus upon functional fitness is something that I want to learn.

The hardest challenge through all of this is finding the consecutive hours in the day to study. If I could just hold myself up in a hotel room for about a week I could probably have this done. :lol:

Fran: Congratulations on your losses. You are doing beautifully on this program. Its wonderful that your husband is supportive and becoming fit right along with you.

I had a similar breakfast this morning. Protein pancakes with blueberries. I also made my own blueberry syrup:

small handful of blueberries, Smuckers blueberry preserves with Splenda, and sugar free maple syrup. Warm it all together in the microwave. Mmmmm.

02-08-2009, 04:06 PM

Lydia - that blueberry syrup sounds great! Pity they are horrivly expensive here, but I might be able to do somethingnsimilar when the strawberries are back in season.

I'm back at BFL lite again. Have not dare to weigh yet but I do feel a lot better.

Fran - sensational losses!

have a great day all,

02-08-2009, 08:23 PM
Hi gals! :wave: I had a good week. I've been putting smiley stickies on our kitchen calendar when I go to the gym. Cheezey, eh? But it reminds me and makes me smile.

Yay - I lost 2# this week - almost a record for me.

Yesterday was a NRLW workout, which left me sweating and feeling like I'd worked out - even though while you're doing actually doing it, it doesn't feel that hard or long... Weird. Warmed up on the bike for 10 minutes first, too. The rest of the day included moving furniture back into my newly carpeted sewing/craft room, as well as uncounted trips up and down stairs doing laundry. :) This week's exercise plan is this:

M - HIIT on the elliptical (note to self - charge iPod)
T - NRLW workout (city council meeting at 7pm so this fits - just)
W - rest
Th - HIIT, NRLW workout (then collapse :lol: )
F - active rest - square dance festival
S - NRLW and ss cardio
S - rest

This old lady needs more than one rest day a week, or injuries set in.

02-08-2009, 09:37 PM
A kid's birthday party today turned into ONE HOUR AND 15 minutes of iceskating! 45 minutes consecutively and then 1/2 hour after that. Yikes! I only brought my skates to make sure my dd was comfy on the ice, but when she was receptive to some instruction, I stayed out there with her and got her moving along at a pretty nice clip. I'm starting to feel it in my knees of all the weird places! Hope this doesn't mess me up this coming week; I'm just glad tomorrow isn't a walk/run. Supposed to be resting and did quite the opposite.

I posted this somewhat on the food thread, but we were so busy today that it really felt like the free day got cheated. I had my pancakes and then a slice of pizza at the party and then we met dh and dd1 on the way back from a swim meet to grocery shop. THEN we finally went out for a meal! Now I'm home doing laundry and getting ready for the week and I'm like - waaah! Where was my party?? My chocolate doesn't taste good and all I want is a hot breakfast out. :pout: Maybe I can get that tomorrow.....will have to convince dh. I don't think he cheated at all today other than his portions at the dinner out. But his eating was of good stuff, approved stuff.

I had a random thought on the way home from dinner when I was thinking I really just wanted to get into bed and was wondering where the fireworks were from this great dinner out. Has food lost its hold on me???

02-08-2009, 09:42 PM
Sorry, Lydia! Coming out of my deep thoughts to remember to say :high: on your certification plan! That explains now why you are so smart in the things you say and the advice you give!! :twirly:

Best of luck in these final weeks and sitting for the test!!!! :hug:

02-09-2009, 09:40 AM
wondering where the fireworks were from this great dinner out. Has food lost its hold on me??? This was exactly the feeling I had this fall at Thanksgiving. I was so looking forward to all the wonderful foods that I prepared and truly indulging in them. On that day, it just didn't rate real high on my pleasuremeter, :lol: Everyone else in the room was enjoying the experience but me ~sigh~ not quite as much.

Now. If someone would have told me I couldn't have had any of those things I would have enjoyed it much more. :devil:

Has food lost it's hold? Well, in my case, all it takes is a couple of days straying and then I'm fighting the cravings all over again. Probably why free days are so difficult for me.

Oh, and thanks for the support Fran. ;) I'll let everyone know when I do finally pass. Then it's off to prepare for the next certification. While I'm in study mode I may as well keep plugging along right?

Today I meet with the head trainer at the new gym. I have my goals in place but I think the gist of this meeting is to learn how to the use the cardio equipment.

Have a great morning everyone. :coffee: