Hey all- happy day 2!!!  My day 1 went well- got in that good workout yesterday AM and am way sore this morning!!  Ate my 6 clean meals yesterday and started today with 1/2 c oatmeal mixed with a scoop of chocolate protein powder.  Yum :)  I have an MMA/bootcamp class tonight that I'm doing in place of the HIIT today so no workout this am.  Hope everyone's Day 2 is great!

Morning Ya’ll.  Great day yesterday!  Didn’t get home till 10:30 last night though and my typical routine would be booze in the hottub to decompress after a really long day.  Opted for sleep.  Yeah me!  Wrote in my journal even though I was tired.  Still pushing those of you that haven’t gotten a BFL journal to get one.  This is a major component!  Talk about accountability!  Good luck today.  We are here for you.  

Cowgirl2, great start!  If you think your portions are too large, they probably are.  I’ve had issues with that too!  Six small meals is a lot.  I think the thing to remember is as you build muscle mass, your body will burn the fat, but you need good stuff to feed the muscle too.  It takes some time to learn.  Just follow the program and have faith that it works.

ColoRaider, congrats on getting your workout in, even though it wasn’t what you planned.

Vkschoch,  When I first did BFL I followed it to the letter and it worked perfect.   Last time I went in as a runner, so I had to adapt it for a ½ marathon training.  Biggest thing… if you are loving your fitness group – keep doing it.  I don’t see a problem with doing more workouts than the program suggests, I would just make sure you are feeding your muscle.

JustJen315 – Welcome.  Congrats for being here girl!  You are right.  Look to the future and you need a healthy you for your little man!  We’re here for you!

MK-Wildcherry – What a positive force you are!  We love you!

FutureandHope – Day one is a little intimidating, as can be day 2-81.  Just keep moving forward.

Everyone!!! WELCOME!!! So exciting to be here on this journey with you all.  It will be the best change of your life.  I can say this from experience.  Probably won’t be on the forum but every morning, but if you need a quick chat, I check email frequently.

himmehill@yahoo.com  Have a rockin’ day!

Hey everyone.  1 day down, 83 to go!  My workout is done, meal 1 was clean, 1 liter of water in, I'm ready to face this day and finish it clean again!  

JustJen315 - so sorry to hear of the loss of your husband.  I can only imagine how hard that was and still is.  Glad to read you're thinking about you and your future, that's all you can do - keep pressing on!

Make it a GREAT day 2!

Lins

Hi fellow BFL's!  I started on April 29th and would love the support of this group.  I've tried BFL about 3 years ago but did not try it full tilt.  I was also not part of any support group.  Since then I have incorporated lots of the BFL eating and exercising into my routines but still have all my bad habits there too.  I'm excited to feel better and finally achieve something I put my mind to.  Need to believe in myself and ability to set a goal and reach it.  You are all inspiring me already.  I'm excited to see what the next 12 weeks will bring.

Hey y'all! I am heading to the grocery store to get all my foods then home to cook up some meals. I will be starting day 1 for me tomorrow! I am really looking forward to this. I have not challenged myself in a long time! I know I can do the work outs and the meals I just loose focus and motivation. I am doing my pictures tonight....not sure if I am ready to share those tho LOL I used to be a camara happy person but the past years all I have done is try to avoid them! I am looking forward to getting family pictures with my son once I complete the challenge! Went and joined the YMCA last night so I have a place to work out and a place my son can have fun! Here in Colorado they base your monthly premium off your income!! I was excited to know it wouldn't cost a single mom an arm and a leg to join! So excited to start this adventure with yall!

I also started teh 30th ! I am way excited to start bfl. keep me informed of your progress we can motivate and challenge each other. :)

Well, day 2 Cardio is done( my weakest area) I split the 20 minutes between The stairs and a treadmill...The HIIT is a pain on both of these... Any suggestions for making it a bit smoother?  What do all of you(BFL Vets) do for your HIIT?

Hi all, it's day 3 for me.

For those worried about too many calories, just play the first few weeks by ear.  If it seems like too much food for you, then it's too much food - stop when nearly full.  Typically I eat lightly at first, but as I begin to work out regularly I find I'm absolutely FAMISHED - got to feed those repairing muscles!

Day two went, meh.  I overslept, had 10 minutes on my treadmill, and was too pooped to do the UBWO I'd planned for yesterday.  And went to an Indian buffet with my colleagues to say goodbye to one who was leaving.  On the upside, I did not eat until it hurt this time.  Indian food's not too bad if you skip the yummy desserts!

Today I decided to make up for it - climbed on my treadmill and notched the speeds up a bit.  I made it 15 minutes in and had to stop, LOL, but I was dripping with sweat and lightheaded.

Did my UBWO with my adjustable hand weights.  Made it a mild one, as I'm always afraid I'll overdo it the first workout or two.  I did that a few years ago trying to follow the LBWO regimen of a woman much fitter than I was, and I could barely walk for days.  So I took it carefully and just woke my muscles up.  Now I have a better gauge for a real UBWO next time.

Tomorrow I'll hopefully make it the full 20 minutes on my treadmill (my joke is that I don't run unless I'm on fire, or if it's to vodka) at the increased speed and I'll do my LBWO.

I've got some eggplant in the oven for a very low fat Moroccan eggplant dish (love eggplant and it's got some good nutritional benefits) , and now I'm just contemplating my messy house.  :)

Hey coloraider!  My first challenge last fall I always did Cathe Friedrich's HIIT DVD for my cardio, you can find it on amazon.  There are 3 different workouts on the DVD.  They are different progressions as far as what the intervals are, but the same basic concept, still only 30 minutes each start to finish including warm-up, cool down and stretch.  I'm pretty sure you can find samples to watch on you-tube if you search for the title.  

I am a stay at home mom with 6 kids that I homeschool, and so I do everything (meaning workouts) at home; it's the only way I have the time and we certainly don't have the money for a gym membership anyway.  Now I am doing interval runs outdoors because the Cathe DVD is a little too intense for me (I am dealing with a torn rotator cuff), too much impact and arm movement involved.  I think they're awesome, though, highly recommend!  

Also, there is Emily Alvers, BFL champion (2008 I think), she has some HIIT workouts detailed on her website here: www.emilyalvers.com/high_intensity_interval_training.html  On the left side of that page you'll see links for walking, running, stationary bike, stepmill and at home HIIT workouts.

Hope that helps!

Lins

Well, ColoRaider, just saw that you're a guy, I couldn't tell when I was posting from my phone.  :)  So, you're probably not going to be interested in that Cathe DVD - sorry - but the link for the other HIIT workouts might be something you'd like to try.  

Well Day two went well.   I got up and decided for cardio I was going to do the couch to 5k program as I usually walk but know I need to make it a bit more intense.  Really enjoyed the intervals between walking and jogging.   Followed the eating program.  Seems like it is a lot of food but I know it's great that I am not hungry as that will send me for the snacks.  We'll have to see how the weight does.  I did take my pictures and posted one as the screensaver on my phone!  I'll take a peak at that whenever I don't feel like exercising or feel like snacking.   It will motivate me to do the "right" thing.   I'm excited to see how the program goes.   I need to read the book a bit closer and find out what I am missing like the journaling.   I don't even remember seeing that when I browsed through it on my kindle.   I have the paper version now which is sure to be easier.   Oh yes, and the best part of the day...  after dinner I wanted to walk again!   So I did a quick couple miles around the neighborhood!  Feeling good!   Nourishing the body and soul is always good.  

Hi y'all! I am very sore today from Monday's workout! I love the soreness! Today I ran outside while my kids took their ballet class.  My foods have been good and actually I have been keeping track on the Lose it App.  I was using this before I started BFL so I will keep doing that.  I need to work in that second morning meal.  I am usually an overeater and have too large portions so I am really watching that.  

I am a runner so I have never had a problem doing cardio, it's the strength training that I get bored doing! I have majorly plateaued so I know I need to do this! I want muscles!  

Hope everyone has a good day tomorrow!

Hey all - Day 2 went well. Congrats to all. I didn't have time to do the cardio this am (like the program suggests) and I was exhausted when I got home but I logged on and saw everyone's posts and it motivated me to jump on the treadmill and do m y cardio. I can honestly say that I was running at the level 8 & 9 in each interval and gave it my all at level 10. I can't tell you the last time I actually ran on my treadmill. What a great feeling. My meals were sporadic today because of my work schedule so I came home hungry but stuck on plan. And will set my alarm clock on my phone to remind me to eat when i'm supposed to.  

And I love the suggestions for meals and exercise. Keep them coming. It's hard starting a new program - I feel like I'm constantly refering to the book for direction - but it helps to have so many other BFLers to share recommendations and input with on a daily basis.

Hey All!  Great Morning and love seeing you all here!  I check in at work, so can't stay on here long!  If I don't send a shout out, I read all your posts and notice when you are not here!  Great job to all.  Had a great day yesterday.  Did the six small meals and felt great.  A little bummed that I didn't do the HIIT like I had planned.  I did 30 minutes of abs with my 15 year old at the gym.  I joined about 3 months ago and she would sit in the lobby and wait.  Finally, I was like, this is rediculous.  For $20/month she gets to join me now.  Great bonding!  When I first started BFL they were 4 and 6 and I homeschooled, no gym, ect., so I know what many of you are struggling with.  I have been there and you can do this.  Check out my pics on my profile!  I was going to the the HIIT, but sis in law was there, so we did an easy 20 minutes (I've got a 7 mile relay race on Sunday, so wasn't too concerned, but want to follow the program again exactly).  It was nice to run with her, though and over the years, I've found that you have to make some adjustments.  We raced at the end though for a lap as fast as we could and it felt really good to be able to push myself that hard.  This is worth it.  Take every day seriously and you WILL see the results!  Breakfast was a protein shake (make sure if you buy them, you check the amount of sugar and don't add too much yogurt or fruit to increase the calories).  Snack at 9:45 is cottage cheese and strawberries.  Having a wonderful Bulgogi for lunch.  All sorts of veggies sauteed with tenderloin and an Asain Marinade.  See you guys tomorrow!  Rock the day out!  We are already 1/2 way through week one! lol!

Linsforlife.  Thanks for the great information and the post from Emily.  I started running several years ago and have had a little trouble adapting it to BFL.

FutureandaHope:  Congrats!  You definitely need to read the book.  I’m not sure it says much about the journaling, but I thing the mindset (ie. Why you are doing this and keeping that foremost in your mind) is one the main pieces of this puzzle.  I love the BFL jounal because it gives you daily readings from people that have finished the program, as well as something to think about to keep you on track.  

BabyCakes44:  Great for finding time to get that workout in!  I always told myself I couldn’t run, but after I lost all my weight from the first BFL I found that running was the only way to keep it off!  Was doing some marathons and ½ marathons and recently found the training from them really doesn’t help in the muscle area and the muscle burns fat.  I’ve been training at the gym for 3 months and was so excited the other day to see the definition between my bicep and shoulder!  Once you start training, it’ll become second nature, like running.  I followed the program to the t the first time, so it may be boring, but I know it works.  Now that I am more confident with the weights, I do mix it up!

Jrgarcia:  Congrats on getting it in.  I would love to exercise in the morning, like it says, but just doesn’t work, so I think you gotta make changes where it works for you!  Good job!

Thank you so much for the tips on HIIT from Emily's site.  I needed to read that.  I've done a lot of running over the years by training for half marathons and sadly never lost a pound.  I think it is because we trained by just gradually adding miles and avoided hills and any exertion.  I'm sure it had health benefits but it didn't result in weight loss.   As Aphrodite mentioned I was probably also missing the weight workouts.

I just figured out how to add this site to my favorites and have it sent to my email.  I've never done a forum like this and don't usually post on facebook or anything so this is pretty new to me.

Does anyone else do Bodypump?  I find I'm able to push myself more in this group setting for weight lifting but it does work on all muscle groups in one workout.  Wondering if it would be OK for BFL?

Have a great day everyone!!  I'm feeling a little less motivated today but will persevere.  It feels good to be walking around sore from yesterday's workout.