BFL number 16! I tried to start a string earlier this week but all my passwords were gone and I couldn't access my boards!
I'm still struggling with some health issues but am still plugging along. I hope to be fulltilt BFL this week...I see a specialist on Tuesday and hopefully my dizzy head will be cured soon.
I started school last week and the gym fits much easier into this schedule than last spring.
Good Morning ladies
Susanje~~~Good to have you back and hop you will be feeling normal soon. We miss you.
Curly Sue~~~WELCOME to the group and to BFL!!!!
Wcolleen~~~Keep up that great attitude and you will see changes~small at first and then LOOK OUT!!!
MrsJ~~~Great suggestions, as always. Thanks.
Sarah~~~Thanks for the kind words! I see nothing wrong with nutrasweet/splenda, etc. I would be lost without it in my food choices.
Crystal Lite and Diet Splash diluted have been very helpful to me in getting in enough water.
Workouts 1st thing in the am are best but any WO is better than none! Put it into your schedule so that it works FOR you. Otherwise you will have too many excuses not to do it. I have had to tweak my routine alittle so that I can get all my cardio and WO's in each week. I'm just discovering that.
CityChick~~~As far as "portable meals" go:When I work (weekends) , I work 12 hr shifts. The cafateria is closed and we only have a snack bar. Too busy to leave the hospital , let alone the unit for lunch. We only have mostly greasy foods,some veggies and a saladbar that is very expensive. So I always plan ahead and take ALL the food that I will need at work. Usually I include leftovers from Fri night (plan ahead to cook extra food on Fri).We have a refridgerator but no blender. Here are some things that I do.
Meal 1 (eaten at home): eggbeaters & fruit or oatmeal (or Myo shake)
Meal 2: cottage cheese with fruit or ff yogurt
Meal3:salmon/chicken/tuna, etc
rice/pasta/potato (sweet or reg)/lentils
veggies or salad
Meal 4:Myo lite bar
Meal 5:similar to meal 3 (eaten at home) or eggbeaters + carb
Meal 6: Myo lite shake or cot. cheese & fruit/ff yogurt
The real key is to plan ahead . If you go to the L&S board, check out my profile. At the bottom is a direct link to my Public Fitday journal. You can see what I eat each day.
Well, I have to go check out L&S before I go to the gym, so everybody have a great BFL day
~~~Sil
I'm still here plugging along in C1W8D1. I cannot believe that I am already in week 8. My hubby and I are still going as strong as ever. I could probably do better nutritionally but It ain't all that bad! Havent missed a workout yet and I can honestly say that there hasnt been a day that I have thought about missing one as well.
Water: I find that when I am at work it is alot easier to drink the water. I aim for 4 litres a day. And I actually set myself on a schedule. By 8:30am I must have had 1 litre, by 12noon the 2nd litre, by 3pm the 3rd (have to give the body enough time to empty before leaving the workplace by 4pm ) and then my final bottle throughout the evening. It seems to work. Now on days off thats another story but I'm working on it. I truly notice a difference when I am dehydrated. My body has reached the point of craving the stuff -- thankfully!!
Well, I'm currently on two week vacation and what am I doing....working on one of my goals I have set for this challenge. I said that I would organize 5 years of pictures (baby pics of my two boys) into albums AND finish their baby books that I have never started. I hope I can remember first words all that that stuff.... Well I better be off to organizing again. A weight will have been lifted OFF my shoulders when this is completed.
Personally, I've just been slogging through today. I know why - it's because I had KFC for Free Day! Haven't had it since I was a kid - at least 20 years ago. I discovered yesterday that I'm never eating it again! Blecch. Same with Capt. Crunch cereal. WAY too sweet for me!
Despite feeling like a pile of horse poo, I still got up and did my LBWO and have been slugging down my H20, trying to get all that crap outa my system!
I'm also planning on turning in early this evening. I've been superbusy at work - on Saturday Jim and I leave for Canada and my big meeting. Those meetings are fun but they can be VERY stressful and totally draining for me - fortunately both places we are staying at have fitness centers so I'll still be getting up early for my workouts - even bringing my BFL binder with me!
Another word on water - this from Pam B's training/motivation/nutrition document on the L&S Training Library - makes a LOT of sense to me - her analogy is spot on. Come to think of it, I'm going to quote what she says about Free Day and final words as well. I really encourage all of you to check out this document, print it and READ it when you need a motivational boost (I have it in my BFL binder along with her before and after pix).
Quote:
WATER
I drink LOTS of water! I drink between 1 and 2 gallons per day. I know that it is important to transport all of the fat waste out of my body. Here's an analogy: Let's say that you wanted to clean your floors. You spent all this time sweeping and sweeping up all of the dirt and grime and put it in a pile. Then you realized you didn't have a dust pan to get it into the trash and out of your house. The pile of dirt just sat there and eventually dispersed itself on your floor again. I think of fat in the same way, you do all of this exercise to get rid of it and you dislodge it from the cells of your body, but it keeps circulating until it has a "dust pan" to take it out of your body. That dust pan is the water you drink.
FREE DAY
I totally used my free day for the first 3 challenges! A lot of people make the mistake of not using it and end up "cheating" on their diet during the week. I recommend that people USE IT and don't have any guilt about it! In the first few weeks, I LIVED for my free days!! I ate nachos, cookies, ice cream, pizza, burritos, etc... but I did not cheat during the week. It works, it really works!!!
In my 4th challenge here’s what I did: The first 4 weeks I ate one “free meal” per week and stayed on the nutrition plan the rest of the time, the second 4 weeks I had one “free treat” per week (It was usually a McDonald’s ice cream cone for me!), the third 4 weeks I eliminated the “free treat” and stayed on the strict diet the entire time, knowing that after the bodybuilding competition I would have all of the “free treats” I wanted during my week off.
IN BETWEEN CHALLENGES
I believe that you need a break every 12 weeks. Not only do your muscles need a break, but you need a mental break from all of the structured eating and planning. I would recommend that you eat everything you are craving, but try not to eat large quantities of it. It can really make you sick. You can set aside one “binge day” if you want, but you don’t wan t your week off to be a “binge week” as it can wreak havoc on your system. I am cautioning from experience here. [blushing]
FINAL WORDS
I am a totally different person inside and out and you can be too. Now if someone says I can't do something, a fire burns inside that tells me to prove him or her wrong... and I do.
I feel like an Olympic athlete, yet I am not competing with others, I am competing to be my own personal best every day that I train. Everyday you can chose to win in your competition and everyday is a prize called the present. Enjoy it, enjoy the journey, you deserve it!
Got more water in yesterday. After I read Pam B's analogy I have been trying! I am taking 2 smaller bottles instead of the 2 liter to work. Someone over at L&S said that maybe that big bottle was intimidating me. It could be true. The problem about drinking a big amount in the am is that I work the daycare before I go into the office, and there is nobody to look after the kiddies while I run to the bathroom. I can't go 2 hrs when I drink too much before I leave the house! Also, lipstick!! When I drink my water in the car, it messes up my lipstick, although I have been using the kind that lasts 8 hrs., so it's not too bad!! Like all my excuses??
I wanted to wear a skirt today that I haven't worn in quite awhile, but it is still tight. Very depressing. Maybe more water would help!
Thanks for the excerpts from Pam's journal. After reading the ones you posted on here on Sunday I had a fabulous Monday. A little dizziness during the day but I had done my workout first thing in the morning (per Pam) so it wasn't so bad.
I ate clean though I tried to do a shake in a shaker cup (posted on L&S) but it didn't go over with me. I forced about half down and then I couldn't drink anymore. I think it definitely needs a blender. People at school were teasing me about my "cup o'meal" and I was teasing people at schools saying that I'm going to plug one in along with their laptops (plugs are at a premium at Berkeley).
Because I threw out half my shake, when I came home I grabbed a piece of fruit and some chicken. It was meal 5.5. Still, I think I had a good day in spite of it all.
Shelley: I've had that "still tight" disappointment. Hang in there!!! It gets better.
I'm off to see a specialist this morning. The bloodwork still has not come back but perhaps she can speed that process along.
I feel terrible all of the time and these long days at school don't help a great deal..but I feel semi back on track.
Hi everyone. Thanks, MrsJim, for the water post. I ahve to admit I have been starting to slack a little in that department. Need to get back on the stick!
I am having the hardest time battling the munchies. I almost caved in yesterday, but I did not. I think part of my problem this week is that I am on vacation and my days are less structured and it gives me more time to think about eating. I am trying to stay strong, but that free day seems so far off. I am starting to wonder if this plan is causing me to obsess about food too much. There is no question that it has been working for me so far, but lately I have noticed I have been having HUGE preoccupations with food. Have any of the rest of you experienced that?
I have the same problem on the weekends (i.e. when I'm not on my regular work/weekday schedule). I mean thinking about food a lot.
Sounds more like boredom or you may be at loose ends...you know, nothing really planned, and old habits are to spend a few hours with the contents of the pantry! (Believe me, I sympathize!).
The best thing I can say to do is - STAY ACTIVE and out of the house/kitchen if you can.
For example - Saturday is the worst day for me because I'm not at work, plus since it's the day before Free Day, it is sooo tempting to start "a day early". What I do instead is schedule a lot of busy things to do. My typical Saturday schedule is:
5:30 am - wake up
6:15 - 7:15 or whenever: Hit the gym, do my 20 MAS and some abs, work on my chin ups, etc.
7:30 am - home and shower, then a little Net surfing, have a Myo Lite around 8:30 am, read the SF Chronicle, drink a bunch of water
9:30 am - 11:15 am - off to Woodside for my riding lesson and visiting time with the horses!
In the afternoon, Jim and I usually do a little housecleaning, then go bike riding or something like that (unless he's rehersing with his band).
I've obssessed about food for the past 30 years, and I actually find I'm obessessing LESS doing BFL than I when I was dieting (on WW, Diet Center, etc. etc.).
I've mentioned this before, but keeping a personal journal is something that helps a lot too. When I have 'non-hunger' cravings for food (not hungry - just want to eat something because it's there) I pick up my journal book and write down my thoughts, my hopes, my asperations. I also have printed out profiles and articles (such as Pam B's) that I find extremely motivational and that helps tremendously!
PS - after posting this initially, I had a thought - could your cravings be related to your menstrual cycle? TOM can really do a number on me sometimes!!
Hello - I'm "new" here - well, to this thread, not the board. So far this year I've lost 30 pounds, which is great. I do a lot of cardio and have tried to work in arm weights, too. I know that cardio has been key for me up to this point, and that's the way I had to lose the first pounds, but I know that if I am going to succeed in getting to my goal of 135, I really need to work on muscles. My thighs and rear are particular problems, and I don't even know what to do to fix those!
I've heard a lot about BFL, but nothing too specific. I don't know that I am willing to change up my eating habits again this year - I am basically trying to eat fewer carbs and more fruits and protein. I think I am starting to get to a balanced point there. I guess what I want to know is what is the exercise program with BFL? Where can i find exercises? And my biggest problem is motivation - I play on sports teams, go to aerobics classes, and run. Running is really the only solitary exercise I do, and I do that so I can be better at soccer, so it has a group goal in mind! I need help getting over the lack of motivation and the fact that I don't like reps and sets and weights - they bore me
I just posted a recipe for Homemade Protein Cakes/Cookies in the recipe section under Miscellaneous. I took 1 different recipies from L&S and tweaked them to make this recipe.Tried some yesterday with the blueberries and while they were warm, they tasted like blueberry pie. Great cold also. Try them!
What I'd recommend that you do if you want to find out more about BFL is....get the book. You can probably find it for significantly less than retail since it's still on the bestseller list (try half.com or amazon - actually I bought mine at the local Barnes & Noble for about $13).
If you don't want to shell out the $$ check your local library system. I'll bet you they have it - place a hold on it if it's already checked out. Either way it's well worth it. An easy read and very motivating (especially the first part of the book with the transformations).
Most of us gals also hang out at www.leanandstrong.com. When you go there, check out the Transformation Library - where you'll find loads of before and after pix of **REAL PEOPLE** who have had enormous success with BFL! If that doesn't motivate you, I don't know what would!
Another favorite site is www.hussman.com/eas. This guy (who's a Ph.D) explains how BFL works in scientific terms that Bill Phillips doesn't detail in the book (I think Bill P's motto must be "Keep it Simple, Stupid" - in a nice way of course - not everyone wants to hear all the scientific jargon).
Also, check the 3FC forum archives for past BFL threads. You should find a lot of info there as well!
One thing I would like to mention is - for the BFL program to work, my opinion is that you must incorporate the "eating-for-life" as well as the "Training-for-life" together. From what you said here, it sounds like you're pretty close to that. Basically, it's six small meals a day consisting of a portion of protien the size of your palm (excepting "fluffy" things like cottage cheese) and a carb the size of your fist (there are also exceptions, such as melon). You should have a portion of veggies with at least two of your meals. If you want to use meal replacement shakes for a couple of your meals, it's recommended - but not required. I use Myoplex Lite for Meals #1 and #6.
Supplementation is OPTIONAL but I believe most people use glutamine (to combat muscle soreness), and a multi-vitamin. Two cheap items - you can get a huge tub of Labrada Glutamine from netrition.com for about $48 that lasts forever.
Okay, I know I posted earlier today, but I've been reading and learning more about BFL all day, the question I have is about the aerobics now. I do kickboxing and step, and soccer, none of which I want to get up. I love the people, the moves, it's just fun! So how do I incorporate those with this "20 minutes" of aerobic? Is it okay to do my regular hour of aerobic (or more on soccer nights?)
Have you actually read the book yet - most of your questions would be answered there.
As I stated before, ya gotta check out the Hussman site...he answers the rest of the questions that you may have after reading "Body-for-LIFE".
The way the BFL Cardio program is laid out, I don't think that soccer, kickboxing, or any other type of class is going to accomplish what you'll get from doing the 20 MAS/HIIT from the book. That doesn't mean you should give up playing soccer or kickboxing if you enjoy it - just do it as an added leisure activity. For example, I enjoy cycling, horseback riding, long walks, hikes, and the occasional Spinning class - but still do my 20 MAS 3 times a week. This was the toughest part for me in the beginning because I was so accustomed to doing at least an hour (usually more) of cardio 6 days a week.
When I started doing the 20 minutes and hit my first 9 and 10, I discovered I had never reached that kind of intensity before in any workout I'd ever done - and I have been experiencing MUCH faster and better results than I ever did doing those long cardio sessions! Check the BFL section of my homepage for more info on that.
Hussman has a Q&A page on his site (I recommend printing the site for later reading - it's got a lot of great info!). Here's a question and answer that you may find interesting:
Quote:
Q Hi John, We are currently doing Tae-Bo for our aerobics, but I'm worried that we won't get the results we desire as quickly as we would with other methods. We do it first thing in the morning on an empty stomach, eating about 1 hour after completion. The workout has varying levels of intensity ranging from a 4 to a 10 and are about 20-25 minutes long. Do you have any suggestions?
A Thanks for your note. I'd really like to see you doing at least one, and possibly 2 of your cardio workouts using the specific intensity pattern in Bill's book. It's effective to challenge your lactate system, but in order to know that a 9 is a 9, you have to have a clear idea that you'll be doing it for 1 minute, and that when you're doing a 10, it's the highest level you can sustain for a full minute (without gasping, of course). I would think it's harder to do that if you don't know how long a given period of intensity will last. If you can manage to regulate that intensity so you are challenging yourself, feeling a burn near the end of your 9, getting "active recovery" after that 9, and having sufficient warmup and warmdown, then the Tae-Bo will be effective, but it just seems harder to get at all that if you're not totally in control of the activity. Hope that helps!
And from Pam B's training/motiviation/nutrition document at L&S (if you don't know who Pam B is, ya gotta check out her before and afters on Lean&Strong - she is just INCREDIBLE...a real champ...)
Quote:
CARDIO
I have always done my cardio first thing in the morning on an empty stomach.
For the first 3 challenges I followed the Body for Life program to the letter except I bumped up my cardio to 30 minutes per session after a few weeks. I still made sure I hit the 9's and 10's every workout (that is SO important). I used the recumbent bike for the first 6 months and then added the treadmill and elliptical trainer to my workouts. As I got in better shape and needed more challenging cardio, I started using the stepmill (where the stair rotate like an escalator). It wasn’t until my fourth challenge when I was preparing for a bodybuilding contest that I started doing cardio 6 days per week. I found that when I was doing cardio 6 days per week, it became MUCH harder to stick to the nutrition plan. I have always done intervals with my cardio. Even when I increased my daily time to 45 minutes, I still did intervals, just not as intense. I would say I hit a level 8 on my intervals when I extended the duration past 30 minutes.
My opinion on High Intensity Interval Training (HIIT) where you do one minute walking and one minute running all out: It is excellent for burning fat!!! I will only do HIIT 3 times per week for a short duration like 3 or 4 weeks. It can really burn you out fast. I did 30 minutes and hit 10 level 10 intervals per session. WHEW!!!
So...in closing...if you enjoy playing soccer, kickboxing, do that as a leisure activity, but for BFL ya gotta do the 20 MAS or HIIT.
The info on this board has so incredibly helped me out!! Mrs. Jim, your posts and the articles are keeping me in line.
This is the end of my 3rd day (yes, day), but here are the things I have done right:
Drank water! (***THANKS FOR THE TIPS!! They are working wonderfully. I even have made a version of cheap man's lemonade with a slash of lemon juice and 2 packets of nutrasweet per 24 oz. I will drink 3 of those just at work)
Worked out in the morning. (**Difficult, but up I go, out the door at 5:15 so I can be home in time to help get my girls off to school/daycare and still get ready for work)
Worked out well. (*I have been lifting and doing cardio for years now off and on, but BFL workouts and hitting 10's really kicks up a notch or just plains kicks ya!)
NOT so well:
Keeping fully committed to the food. (* each day something has happened -- ate 5 times not six or at 2 lifesavers)
HOW DOES EVERYONE STICK ON THE DIET? I find myself wanting to take the jolly ranchers, life savers, so forth and have my afternoon sweet.
Man, I have a sweet tooth and then some. In 3 days I have ate something little (under 50 cal) on all three days!
What does everyone do to stay away from all the candy/cake/icecream???? This is probably the million dollar question that all dieters what to know the answer too
Body for Life #16
Havent missed a workout yet and I can honestly say that there hasnt been a day that I have thought about missing one as well. 
) and then my final bottle throughout the evening. It seems to work. Now on days off thats another story but I'm working on it. I truly notice a difference when I am dehydrated. My body has reached the point of craving the stuff -- thankfully!!
New thread time!!!
