CONGRATULATIONS SUSAN!!!


ok, off to work and leg day....

mel

Hello girls,

CONGRATS SUSAN....

I've been reading the October Muscle Mag, and found an article that I really enjoyed., called "25 Tips for Rock-Hard Muscles!" I thought it would be interesting to post one tip/day for a while to give us motivation and ideas.....I hope this is ok? I'm not sure if I should start a new thread, but Mrs. J, if you think I should I will....

TIP O' THE DAY:

TO SUCCEED, YOU MUST FAIL:
Choose a force that becomes challenging at the last repetition.. In other words, at the end of the set you are unable to complete another full repetition with good form. If you routinely subject the muscle to a stimulus that it is unaccustomed to, it will adapt to the stimulus -- thereby producing a bigger, stronger muscle.

There you go the first tip....I hope you enjoy....

Have a great day girls.....

SUSAN!!! How wonderful - let me offer my most heartfelt congratulations... you have been working so hard on your law degree that you must have a great feeling of accomplishment!

I think you are totally doing the right thing. Palo Alto is a nice town - I love the Stanford University area especially - but I'm sure you know that it is REALLY pricey in that area, housing-wise(I dunno if it's MORE expensive than NYC but I'm sure it's darn close). Dallas has GOT to have a lower cost of living and that will assist you in paying off that student loan. Besides, you just might end up liking it enough to live there...and I do believe that Tall Jen (along with Hottie CB) live in the Dallas/Ft Worth area (somewhere in TX anyway!). Robb, Little Chyna, Swlsue (who did AWESOME in her first competition earlier this year) are amongst the other L&Sers who live in Texas. I have never actually been in the Lone Star State - one of these days I must pay it a visit.

Mox - aaggghhh you just brought up a lot of horrid memories of the "President's Physical Fitness Test". Actually I believe the concept is a good one - especially these days with kids being SO out of shape - it's truly sad but I just KNEW I was going to fail. I remember some of the 'tests' we had - climbing that knotted rope (which I couldn't do), chin ups (nope), pushups (no way!), etc. Actually in high school we didn't sit around the gym all day. We TRIED to sit around but Coach Dooley was a real slave driver - once a week the entire PE class had to do a run around the perimeter of San Mateo High School (it's a really big property BTW) while he drove after us in a golf cart and shouted 'encouragement' to us through a megaphone. NO KIDDING.

School weigh-ins - actually I don't remember that. I think being weighed in front of my three (normal weight) sisters was bad enough...did you ever read that book by Judy Blume called "Blubber"? You just reminded me of that book when you spoke of the school weigh in.

Lana - I don't know about a new thread - but that's up to you. How 'bout just posting them here in the regular weekly threads? Or in your journal (if you've set one up that is!). Speaking of the new journal function - I think it's a super idea - I might start one of my own next week when I start the NEW CPB!!! Can't you tell I'm excited at the prospect of starting a new program???

MILK. Despite appearances to the contrary I am NOT a milk hater. It's just that I would rather have a more filling carb. Of course on Free Day, sometimes I do have cereal with milk, and of course frozen yogurt. I've never cared for coffee (unless it's in a Starbucks Frappuchino - the fresh ones, not those bottled ones you get in the store) which is pretty weird considering that the only flavor of Myo Lite I buy now is the Capuchino Ice. However, it sounds to me that the idea of putting in a bit of vanilla protein powder in your coffee instead of milk just might be tasty! How's about this - making some extra strong coffee, and some coffee ice cubes, and using the coffee and coffee-cubes instead of water and ice in your protein shake? (Remember, I don't drink coffee so I might be a bit off on this).

Ledom - You have such a great attitude and that will really help keep your motivation up. Like you said, there is a definite learning curve to this thing - heck, I'm still learning new stuff! My first Challenge - the first four weeks I didn't have the book (I had borrowed it from the library and had to return it during W1). After a month I broke down and went to Barnes & Noble to get my OWN copy, and I must have read it every single night. One great tip - go to the BFL 'official' website and download those Daily Progress Reports for your workouts and eating. Each night before bedtime, sit down and PLAN your meals and your workouts. This REALLY HELPS keep your eating and workouts in line!

Not seeing the frames on Lean and Strong? Are you on a Mac by any chance? try this link: http://www.leanandstrong.com/ls.html and see if you get the frames. Either that or send an email to QZ who is at [email protected] - he might be able to lend a hand.

Carrie - So nice to hear from you again! Don't be a stranger!

Hi to everyone else out there!

It is TERRIBLY windy here in Northern California today - yet still warm. We had Pacific Gas & Electric come out last night to turn on our gas heater because nights are chilly now...of course Sparky was the happiest kitty on earth. He could hardly wait to sprawl out on his little fake-fur rug and snooooze in front of the warmth. We also 'nipped' him a bit (gave him some catnip that is - we don't do it often). He was in 7th heaven - basically he was one stoned kitty!

Back to work - more later I hope...

Well, I was a little off in my travel estimates yesterday -- it took me 2 1/2 hours to drive to court (it was raining this a.m., and the expressways around Chicago are particularly bad whenever there's bad weather), only 5 minutes before the judge, and then 2 1/4 hours back into the city. Not the most efficient use of time, huh?!? The worst thing was having to find a gas station so that I could stop for a bathroom break -- I swear, I can't go more than a hour between breaks, with all of the water I'm drinking.

MrsJim: I agree with you that kids should get more exercise these days -- I have a teen-aged cousin who seems to do nothing but exercise the remote control. What I hated the most in high school was that we didn't even train for the fitness test. Our P.E. teacher (a male) never made us girls do anything, which in hindsight was a bad thing. But in high school, the last thing I wanted to do was sweat!

Notwithstanding the travel, I've been eating really well today -- I took some food in my car (a la MrsJim). I also followed Susan's food prep plan and made up a whole bunch of chicken, cabbage, and sweet potato containers. Yummm.

I'm doing my UBWO tonight. Ciao, Mox

Hey guys,

I hope that everyone is doing ok. I am disappearing for a few days to guy buy another house in the country. I will be back on Monday though - Sunday for you! so I hope that you all have a great weekend.

Take care

JC

PS - Got my cooler pack and ready to go

Looks like everyone is pretty busy today. I've been consistently busy all day, but nothing unusual. Looking forward to yoga tonight. Hope all is well with everyone. Peace, Mox

Hey there Mox...

I think a lot of us CPBers be hangin' out at the new Camp Pam B board at L&S...what a great idea of Pam's!

I am JEALOUS of JC now. House shopping for her SECOND home already!!! I would have to win the California Lotto to even THINK about buying here as real estate is INSANE around these parts.

I've actually been pretty busy myself...but will post again later - just getting ready to pack up right now...

ok- Susan is sick in bed, Karen checked in, and JC's either asleep or housebuying....and here I am.

Got through another low/low day, just cardio and abs so not passing out at the gym! I still have only lost TWO pounds! I swear my body is like the Borg on Startreck- just adapts to anything. Tho at my dr. appt today he asked me how much weight I'd lost since I saw him 6 months ago, and didn't believe it when I said only 2 pounds. He wanted to know where I was hiding it, so I flexed biceps and quads for him and he started laughing. (This is a rheumatologist- he don't see me nekkid!). I'm scared to have bf% done, cause if nothing has changed, I may flip out and give up. Not really, but it sure would be depressing.

Saturday is the end of my current 12 week challenge. Guess I'll just keep going til probably Thanskgiving week. Pam had me do two weeks of less intense workouts when I started with her, so I already feel like I got a break.... don't want to stop now!

Well, hope everyone is doing OK and just being quiet today,

mel

I'm still here and checking in every few hours to see how everyone is doing. Tell me about Camp Pam Brown. I saw her pic over at L&S, but that is all I know about her.

I think I'm doing ok. I'm not hungry, that's for sure. It seems every time I turn around I'm eating and eating well. Is this right? I'm used to measuring things in cups and by weight so I sometimes wonder if I am getting the portions right.

I made the banana bread muffins today and I think they'll do fine for my meal that I eat while commuting and I can do away with the clif bars.

Tomorrow is UB again and after my first try at it I am intimidated, but looking forward to it at the same time. I did love feeling that worked out soreness the next day.

Well, my first free day is coming up and I notice that all of you seem to hold back a bit even though it is free day. I am having free day food fantasys, not because I'm hungry but I'm thinking about foods that aren't on the diet. We'll see how I handle it when it actually comes.

Well, despite the advice to get rid of the scale I am weighing. At some point I know I'll need to stop. I am losing the water weight and that is a sign to me that I am doing well.

I am also giving up diet coke as part of this new lifestyle. I have to say that may have been the hardest part of this week. My last one was on Sat. I have been noticing that this afternoon is the first time I haven't had to deal with the withdrawal headache. I am wondering if I'm through the worst of it now.

Hi ladies!
I'm so glad to see that everyone is doing well, and everyone seems to be so busy. I'm so glad that today is Friday, even though my weekend will be busier than I like. My dream Saturday--a big cup of coffee, a wicker rocking chair, and a brand new book to read. Yep, I'm easily pleased.

Ledom--I have to admit that I for one still do not hold back on free days. I did a four-week stint with Pam's program and for the first time in a year, I only took one free meal a week. I am the BFLer who would start out my free day with a workout, then come home from the gym, eat a couple bowls of cereal for breakfast, pizza for lunch, something else for dinner (spaghetti, Red Lobster, mexican, etc.). And plenty of candy and potato chips in between. I still struggle with the feeling that "I'm not going to be able to eat this again for a whole week" on my free days so I know that I tend to over-indulge. But it keeps me on track for the next six days and I have not seen my results decline from doing that. During my first challenge, I don't think I cheated at all, not once during my clean-eating days. As motivation, I used to keep a running list throughout the week of what I was craving and then make sure to eat it on my free days.

As for not being hungry, that's exactly how you're supposed to feel on BFL. You shouldn't be hungry or overly full, just satisfied. I find that when I eat this way, I'm never starving and I very rarely get an upset stomach after eating. It's only on my free days that I remember how miserable eating regular food makes me feel.

I have a funny story about diet coke and BFL. I have a friend who did a BFL challenge and decided to give up diet coke during the week. Her first free day came around and she drank 21 cans of diet coke!! She found it better to have a few servings throughout the week. I simply can't give up my caffeine--a cup of coffee in the morning and SF iced tea in the afternoon are my guilty pleasures. I like to drink DC on my free days when I go out to eat.

Mox--I used to commute for 1.5 hours each way to work every day (from Santa Cruz to San Jose, CA). I hated it and will never ever live somewhere I have to do that again. Good for you for staying on track while you're doing that!

JC--Hope you have a great weekend!

Anyway, I'm off to get ready for work. Have a great Friday!!
Maggie

Hi y'all - got to finish up that research project I started yesterday but thought I'd pop in for a few minutes.

Mel - I could NEVER give up my Diet Coke...I was raised on soda pop! If it keeps me eating clean and I'm drinking all my water, I don't see the harm in one or two Diet Cokes a day... but different strokes for different folks...and I think you're doing awesome - just IGNORE the scale - concentrate on those size 2 jeans!!!

Ledom - you don't know about Pam Brown? She is simply amazing - not to mention a very sweet person indeed She is a member here but she is so busy she doesn't get a chance to post very often but I know she's checking on us! Here's a link to her L&S profile: http://www.leanandstrong.net/cgi-bin...profile=pam+b. And you can see a ton of photos of her competing in the L&S Picture libraries...

Anyway, Camp Pam B (CPB) is an 'advanced' customized training/nutrition program that Pam markets through her company, Customized Physiques. It is totally awesome - but I'd recommend that you do at least 1 or 2 BFL cycles (12 weeks each) before jumping into CPB as it is much more advanced. I've said this before - BFL is "Bodybuilding 101" for beginners and that is why it is such an awesome program - CPB is like Stanford University, ya know? A lot more disciplined!

Maggie - I'm like you on the Free Days. Totally wild - but not nearly as bad as in the beginning. I really feel that if you're eating clean the rest of the week, eventually you will get totally nauseated by all that grease and rich food! My first challenge, Jim and I would go have a HUGE breakfast out on Sunday morning - eggs, bagels, sausage, pancakes, home fries - at Stacks' in Burlingame. Then later in the day, usually Mexican food (including margaritas) at Celia's...followed later with a pint of Ben & Jerry's or Baskin-Robbins Ice Cream. I think the change came midway through C2, when I had a yen for Kentucky Fried Chicken. One piece and I nearly gagged, it was so greasy! Actually the same thing happened (not sure if it was before or after the KFC incident) when we went to Round Table for the pizza I had been craving...I could only eat ONE PIECE and even that was a struggle...

Back to work - later all!

OK - I don't feel so bad about what I'm craving for free day tomorrow. I won't go into the gory details, but pizza is tops on the list.

My decision to give up diet coke comes from being totally out of control with it for a long time. In the last 20 years I have had enough for a lifetime, maybe two lifetimes. I'm an "at least" 6 a day d.c.aholic, if it was just 2 a day I'd not be so determined to kick it. This is not going to be something I'll do on free days. Right now I am saying finisimo - I'm done with it. Not caffiene in general, just d.c., I am reasonable about coffee - 1 to 2 cups a day is all I require, same with tea. Headache is still gone so I think the worst is over.

I'll check out the CPB website, I figured from all the posts that it was an advanced thing.

Maggie, what are you reading?

Hey, I made it through my workout this morning - I think I am up and running now with UB.

I'd be interested in hearing from any of you ladies that work out at home. What kind of equipment do you have? I have a bench, dumbells up to 15 lbs. and a barbell. My bench is very simple. As a dedicated shopper, I am sure I'll be eyeing the sporting good stores for an upgrade though if good sense wins I'll just be looking. I think I can make do with what I have, at least until I "earn" new goodies.

Okay, taking a break from my research...

Ledom - hopefully Susan will have a chance to chime in regarding home workouts. I love my gym besides our place is very tiny and most of the 'extra space' is taken over by Jim's studio equipment!

Right off the bat I would recommend Power Blocks - I think you'll find that 15 pounds for DB's isn't going to cut it for long. PowerBlocks are totally adjustable and you can buy them in different weights. I've tried them out at equipment stores and they are AWESOME. Don't be put off by the price - just think of how much it would cost to buy a set of DB's in each weight and all the space they occupy. Their website is at www.powerblocks.com - there's also a dealer's list there as well.

Watch out with Weider equipment - I've heard stories that the weight can be a bit off by as much as several pounds!

You might also want to invest in a Swiss (inflatable exercise) ball. Great for doing ab/back work and you can also use it as a 'bench'.

Whew! back to work I go (after Meal #2 that is).

You're right, 15 lbs. is probably already not enough. I'll be doing some looking around. I look forward to hearing what Susan uses. Space isn't a problem for me. I think working out at home will be my best bet, but time will tell.

Oh yeah, thanks for the links. I just went to CPB - WOW!, and now I'm off to look at the power blocks.

Another Question????? How many pounds would you think I'll need at some point?

Ooohhhh good question. It's really up to your body - everyone's different. If I was going to buy powerblocks, I'd get the ones that go up to 60# at least - to make sure I'd be okay for awhile. In addition, if we had them around the house Jim would likely use them as well. They actually go over 100#. QuadZilla (Erik at L&S) who posts here occasionally, has PowerBlocks - at least I saw them in his home gym back in July.

If you do a search through Susanje's posts, I think she's listed her equipment in the past. I remember she has an elliptical, Swiss ball, bench and maybe PowerBlocks but don't quote me

You could also ask at L&S - you'd get a ton of answers!