Susanje - YOU'RE JUST TOO DARN PERKY!
 

Of course I'm just kidding!

I feel great myself - you put the way I feel about Free Day so eloquently...when I first read about "free day" in the book, I couldn't believe it myself. I thought it meant to have 'one' treat...like one muffin, one cinnamon roll, etc. on the Free Day. I read it again. Nope, he mentioned two Big Macs, pizza, enchiladas, etc. The theory about having a day with more calories to keep your body out of permanent starvation mode also made a LOT of sense to me...

So during the week, I find that I'm not craving stuff. I enjoy my meals immensely and seem to have FINALLY overcome that lifelong habit I've had of eating in the evening! For so many years I've held onto the notion to 'not eat 2-3 hours before bedtime' even though, with me getting off work at 5:00 and going to bed usually between 9 - 9:30 p.m. gives me like 90 minutes to have dinner theoretically. No more! I now pop a chicken breast on the George Foreman grill, make some brown rice (if I'm in a rush sometimes I use Minute Brown rice) and a veggie or maybe just an apple with my chicken if I'm not motivated to cook. Then - at 8:30 or so - I have a delicious Myoplex Lite, take a warm bath and write a few lines in my journal before turning in. None of that grazing in the refrigerator at night anymore!

I've never had much of a taste for coffee myself but was raised on diet soft drinks- so I do like to have a Diet Coke now and again - but I have been opting for water most of the time lately(actually I've been craving water). I keep a couple of bottles at my desk here at work at all times, and estimate that I drink about 48 oz during the work day; two cups before I work out in the morning; 24 oz during my workout; and two cups after my workout. I try not to drink too much H20 in the evening because I like to sleep through the night. :lol:

Hey Susan, that happened to ME on WW! Last time on Fat & Fiber. Were you on that??? It's amazing how many Baked Lays and Snackwells you can eat and stay within your fat points!!! I think that WW abandoned F&F that same year - hardly anyone at the center I was going to lost much weight on that program!! Too funny! Later...

Sounds like everyone is doing great.

WW - this program worked for me for awhile, but I found myself eating things that weren't healthy, but I did account for my points, but just wasn't eating right, and my old habits just weren't going away.

We had a Quality Audit today preparing for an ISO-9000 audit coming up in July. I briefed the auditors and asked them what they wanted for lunch. They wanted pizza. So I ordered pizza, was out walking through the plant doing my audit. I took a break to eat my cottage cheese and peaches. When lunch time came and Pizza Hut showed up with pizza, I fixed my tuna, ate my apple drank some water and I was ready to go again. I told myself if I really wanted pizza I can have that on Sunday during my free day. Free day what a concept! I had to read that part a couple of times to really believe what I was reading.

I feel a little clumsey when I first start my workout, but by the end of the second set of reps I start feeling more confident. I walked on the treadmill for aerobics - I was really sweating by the time I got to that 20 minute mark. That felt good.



Susan

Good Morning!

What time does everyone usually work out?
This week I have had to work out in the evenings, but hopefully next week I can workout in the mornings. Just curious.

I have my menu planned for today and tomorrow along with my upperbody workout and my aerobics. I plan to sit down Sunday and make out my menu's for the whole week along with my exercise plan.

Susan

My workout time...
 

Blastit - you probably don't want to hear this - I am a total nut - I wake up most mornings at 4 a.m. and am usually at the gym by 4:30 (we only live a few blocks away). I am so used to doing this that I don't even set the alarm - I just wake up. The big challenge is to be quiet and not wake up Jim (who prefers to wake up around 6:45 a.m.).

I love going to the gym early before 5:00 - 5:30 when rush time begins!!!

MrsJim-that sounds great. However, I live in a very rural area, so going to the gym is not an option, but I have just about everything I need at home. Monday I plan to start my workout at 5:00 am. That will give me plenty of time to get ready for work, get my daughter to daycare etc. Tuesdays I will probably start my workout at 4:30 cause I go in early those days. Anyway I think those early workouts are the best and statics show those who incorporate exercise early in the mornings are more likely to keep the habit. My hubby will be going on second shift July 1st, so early morning workouts will be even easier cause I will be going to bed earlier. Sometimes we watch movies, read or just talke for a couple hours after our daughter goes to bed, but when he goes to seconds I will go to be much earlier.

blastit - susan

Hi Susan,

I do cardio in th am but weights later on. I have found that I can't do weights on an empty stomach. I usually have something light an hour before or a shake a couple of hours before.

I can hit 10s on cardio first thing in the morning but I'm sluggish later on if I miss it in the a.m. With weights it is the opposite, I'm sluggish if I try it first thing.

I truly believe that the best time for cardio is first thing in the morning.

Susan

Hi again , and Im now feeling much much better :)
Yesterday morning I came right and now Im right on top of things.
This is my day 6 so tomorrow is my free day.
All the discusion on the subject has been great and reasuring I will go middle of the road and see how I feel next Tuesday-Wednesday.
If I get hit like a ton of brick I'll try just a meal off the wagon the next weekend.
I think I'll be fine though cos my system should be getting used to the change and not go into such a shock :lol (I hope)
Last night comming home (from seeing the movie Pearl Habour, which we thought was excellent) hubby sugested takeaways and I said no way if where having fish and chips this week were having them on Sunday so I can have some !! He says "you cant have any! your on your diet" It was soo good to say quite rightly "I can eat what I want on Sundays so dont tell me what I cant have cos I can have what ever I want" :D

I have just had to move up to a size 16 in jeans/trou :o and already they are getting loose. Ive never had anything bigger than a 14 and resisted the move until I virtually had nothing to wear. I have clothes ranging from size 10 :) - size 16 :( its a wonder anyone can recognise me on the street :rolleyes:

I got a TaeBo video to add to my others yesterday and had a go last night. Man was I pooped and sweating!!

SUSAN..I cant get to a gym either as Im in the country too and its just not an option to travel so far. I live on a 7,000 acre sheep and cattle station so theres lots of walking space or horse riding space MRS JIM and we have a few but Ive always been afraid of them :o their so big, and way up there with my feet off the ground dont try to kid me Im the boss :lol:

Ok Im off for something to eat.
Catch you later

Okay Bee - I'm jealous...
 

oh for the wide open spaces!!!

Used to be like that here in Silicon Valley but no more...Rooster, the cowboy who runs the little horse ranch I ride at, grew up here and told me all 'bout the olden days (up until the early 1960's) when his family owned a cattle ranch which is now East Palo Alto and they ran their cattle to market in South San Francisco, right on the land where my office now stands! Ahh.

As far as BFL - the first two weeks were a learning experience - learning what and how to eat, getting the routines down. And every four weeks, as I change routines according to the EAS Training Zone Journal, it's a new experience.

Hey, I was doing squats in the elevator to feel how strong my quads are getting - my high weight on Dumbbell Squats is now 90 pounds (45 pound DBs in each hand!) I can't wait until all that stubborn thigh cellulite goes away!!! I don't expect that to happen in the next four weeks (I'm already planning Challenge 2) but who knows, anything can happen! :lol:

I must admit the first day of Free Day was a bit like being a freed prisoner!! That big ol' voice inside me was saying IT'S NOT ON YOUR DIET!!! THIS MEXICAN FOOD WILL MAKE YOU FAT!! but I'm over that now. Eventually the word 'diet' as in deprivational attempt to lose some weight will be out of my vocabulary altogether!

It's going to be a gorgeous weekend around here and I'm looking forward to spending a few hours with the horses! Take care.

Hi All! I am thinking of doing BFL, but have a few questions for any of you that can help (I have the book and have researched all of your links.) Do any of you use video tapes, such as The Firm, Cathe Friedich, of Cory Everson to do your weight training? I have used all of these over the years, and have quite a few of them. Should I do them, or the exercised that are listed in the book? I found that when I used my Firm tapes 5 times a week, that I was getting good definition (of course, along with eating right--but that is another problem right now!!!)

I am planning on starting Monday, so any insight over the weekend will help me greatly!! I have printed out all 84 pages of the exercise journal pages. Also, mine will have to be after work for week one, then I will be on vacation for 3 weeks (at home), so I will be able to do morning workouts. Right now I jog and bike in the mornings on the weekends.

Thanks in advance for your help!!

Welcome Shelley!
 

I've got to run down to the ranch to feed the horses but thought I'd put in my two cents as the boards tend to get rather quiet on the weekends.

I'd definitely do the exercises as outlined in the BFL book. The Firm tapes are good but the weights (as I recall) are just too darn light - to get real results you need to increase your weight over time!

I use the EAS Training Zone to plan my workouts. They have a really cool journal feature, and after you sign in (FREE) they will have a workout planned for each day based on the exercises in BFL. http://www.eas.com/sportsspecific/ and select Body For Life.

The www.bodyforlife.com site also has those training progress reports in acrobat format that you can print up (Rather than photocopying from the book).

I don't think it really matters WHAT cardio exercise you do as long as you hit those 9's and 10's during your workout.

Read the book over the weekend - visit some of the other websites that Susanje posts at the beginning of the thread and get ready to rock on Monday - wait till you see the results!!! Take care.

Thanks, Mrs. Jim I did go to eas.com. The workout they have me scheduled for uses equipment in a gym (lat pull downs, leg press machines) although I have all the necessary free weights and barbells (I have 2 of the barbells!), I don't have any of the gym machines. Is there a way on that site to substitute a different exercise?

Again, thanks for your help!!

Hi Shelley,

I've used the Firm before BFL and I agree with Mrs. Jim, it is too light. BFL is about intensity training. Short but intense and good results.

You don't need to use gym equipment. If you have a good set of dumbbells and barbells with a good amount of plates, you can do everything with those.

You might want to go to the bookstore and get a book of body building like Gold's Encyclopedia or something like that. You will find dumbbell/barbell exercises for every body part without gym machines. The other place to look for exercises are:

http://www.gymamerica.com/gti/exerc...ted_demo_index/

http://www.planetkc.com/exrx/Lists/Directory.html

You can pull down the workouts as MrsJim suggested and substitute the machine ones for other ones. Two exercises per body part.

With BFL it's good to change exercises every 4 weeks so have a steady stream of places for ideas for your set. Good luck and let us know when you start.

Susan
C1W12D6 (LAST DAY OF CHALLENGE ONE!!!)

Hi everybody. It sounds like you are doing great! Well, my computer is in the shop getting a new hard drive and modem mother board chip. It will take about 2 weeks so I am in withdrawals not being able to post with you guys.
I'm in my 5th week and still love it. I even joined the local YMCA that just opened near my home. This way I can use dumbbells and machines: and I can print out the workouts froms the EAS site and follow them.
Monday will be my first day at the Y, so it will take me alittle longer to do my routine as it will be a change. But I'm really excited about going.
I am sending this from work so can't stay on too long. I miss all my fav sites (fitday and L&S). And of course, I miss all of you.
Welcome, Susan!
P.S. Someone at work commented today that I look like I lost weight:D
Got the Myoplex Lo-carb bars and they are delicious!
Type to ya soon~~~Sil

YEOWWWW...my butt hurts...
 

...today was a busy day for me - since I'm working to pay for my riding lessons and just cos I love horses, after my cardio at the gym I showed up at the ranch at 7:30 am ready to roll!

Fed the horses, mucked out a bunch of stalls, watered the horses. If you gals are looking for a additional workout to BFL you should try taking care of horses! It's a workout. Plus the wheelbarrows of manure and wet hay had to be wheeled down the hill and dumped in the old pasture, then spread out and wheel the barrow back up the hill (repeat as necessary). HARD WORK!!! :dizzy:

The gal who works there with Eldon told me she went down THREE dress sizes in the first two months working at the ranch. She's whippet-thin and very muscular in the arms to boot!

I took a short lesson later in the day after Jim came by to check the ranch out (it was his first time there - he's going to take lessons too!) I really should NOT have taken a lesson today since my inner thighs were still aching from Wednesday's lesson. But up I went on a horse that is 1/2 draft horse - couldn't get my leg up fast enough - got too far on his rump and I am ashamed to say he bucked me off pretty quickly! OWWWW... :o which is why my butt hurts right now...

I'm going back tomorrow morning to help out a bit (Jim's also going to do some work there) then we're going out to breakfast for our regular Free Day at Stacks. Right now I'm not even hungry!! See ya ladies!

Susanje-Thanks for the links and information. I plan on doing the free weights tomorrow morning (upper body). I'll let you know how it goes.

I have had Myoplex Lite in the cabinet forever, so I got the packets out and made popscicles with it. That will be my nighttime snack. I am going to check out all the links you mentioned.

Thanks for everything, and I'll continue to post daily!