Thanks, Legs. Your abs are smokin. When was this taken?
I am sure the girls will appreciate the rump roast analogy!
Have a good clean weekend, everyone. If you are taking a free day, be sensible!
If you do what you've always done, you'll get what you've always gotten!
My FOURTH Challenge: May 23-Aug. 14, 2011. Began First BFL Challenge on June 21, 2010
G'DAY ALL! Happy Saturday to ya!
Bugga! I did "Cntrl V" to copy, but I didn't scroll up and get it all! grrrrrrrrrrrr
LEGSY! I was raving on and on about how fabulous you are and how far you've come and how hard you've worked this challenge, thats why that pic is so smokin hot..... yada yada yada........ and I lost it - HOT! HOT! HOT! YOU ROCK!
This is a post that you wrote back on 15th March 2010 - thought I would put it on to give some of the newbies some LBWO ideas - no wonder you look awesome!!!
For hams and butt - I found this recently (thanks to the Olympian skaters) Stand in a doorway, and squat down on one leg. As you go down, extend the other leg in front of you, just as skaters do when they spin low on one leg. Those are killers. Remember to not squat with knee over toe.
Hams and butt again: Lay on floor with heels on a bench. Raise yourself up onto your shoulders, so your body is being supported by shoulders and heels only. Squeeze your butt at the top. You can do these with one leg also. Key is raise high and sqeeze hard. You can add weight to the pelvic area if you want more weight but I have found if I do them slow enough and squeeze and hold for a few seconds, that area is on fire fast.
Hams: By laying on the floor with lower legs on a ball lift up butt and roll ball in towards you then push out, all the while keeping butt off floor. Those are fun too.
Skipping has been helping my legs too I think. I do it for cardio every other time (I have decided to alternate with my Gazelle). Skipping both feet, jumping side to side (I see the calves working on those jumps) football drills with knees up high in front, speed drill in and out of tires (again calf) , jumping jacks with or without arms, twisting while jumping, jumping over and imaginary line - the farther away the better, jogging in place heels to butt arms in motion, skipping with pretend rope but using clenched fist to ’turn’ that rope frontwards and backwards big circles/little circles. Pendulum skipping - one leg to side, then alternate. Skipping with leg kicked out in front.
Ok - that may all sound funny. I dont know how else to explain without an actual video and we know THAT wont happen!
Kait: I certainly am not the best one to be asking about LBWO as I struggle with them myself. It wasnt until maybe 3 or 4 weeks ago that I actually started to ’feel’ my calf muscles. I ’found’ them by standing in my kitchen and grabbing onto my countertop. When I raised myself onto my toes, I used my upper strength to pull my body into the counter for added resistance. I also was able to squeeze my calf muscles, which may sound weird to you, but I have never been able to ’isolate’ the feeling of them contracting prior to this. I also now stand in a doorway and raise up on my toes while my hands are at the top of the door frame pushing me into the floor. Make sense??
For hams and butt - I found this recently (thanks to the Olympian skaters) Stand in a doorway, and squat down on one leg. As you go down, extend the other leg in front of you, just as skaters do when they spin low on one leg. Those are killers. Remember to not squat with knee over toe.Hams and butt again: Lay on floor with heels on a bench. Raise yourself up onto your shoulders, so your body is being supported by shoulders and heels only. Squeeze your butt at the top. You can do these with one leg also. Key is raise high and sqeeze hard. You can add weight to the pelvic area if you want more weight but I have found if I do them slow enough and squeeze and hold for a few seconds, that area is on fire fast.
Quads: Lunges, jumping lunges, squats, jumping squats, lunges diagonally, lunges with one foot on a small low stool, hold weights with your lunges, increase speed with lunges, step up onto a bench alternating legs, leg press machine toes in, toes out. Let me know if I can help in any way. I can just offer what I have been doing so far. It is finally paying off now as I see the beginnings of shape and can feel the muscle underneath for the first time in my life. I do agree with you and understand wanting to feel achey the next day. Let me know how you make out!
JEN4LIFE! - That has to be a recent pic as it has "Milly" in it and also she is looking freaking awesome!!!!! Ps/ I read your post from yesterday, boy you are firing lady, come so far and have grown so much (BFL does that for us) - YOU ROCK!
TAYLOR! The "Quit Sugar" is getting deeper and deeper for me, I'm now reading a book by an American lady (Doctor and PHD) (Nancy Appleton) called "Suicide by Sugar", it's more technical than the "Sweet Poison - Quit Sugar Plan", and of course, with every darn book you read there are a couple of points of "difference", that are crucial to the physiological aspects of different types of sugar and how it effects the body and the chemical compositions...... grrrrrrr this is very frustrating, I will be putting one of her points on the Sweet Poison Forum hoping the author will address it.
Funny enough it concerns the main " carb ingredient, which doesn't have to be listed as a "sugar" on the ingredient panel by US law......an ingredient of a lot of protein powders and Abbotts products like the EAS shakes have - Maltodextrin....." - I wasn't concerned about this after reading the first book, now I am.... Anyways, I'm continuing on this journey of discovery - you will see a lot of stuff coming out about - obesity, heart attacks, diabetes etc in the future and how the consumption of sugar is the major cause of all. Fortunately BFL is a good diet plan (except for free day), but it's no shock to me now why we all feel so bloody awful after a free day with big sugar spikes and it's no wonder it takes the poor body 3-4 days to wipe out the side effects.... headaches, bloatedness, energy spikes and troughs, thankfully the 3 hour feedings with protein help alleviate this to some degree and inhibit the body from producing bucket loads of insulin to counteract the overdose in sugars - and of course we all know what high insulin does..... creates "lipids" - yes that's fat's circulating in the blood stream...... very intersting subject this, sorry, I waffle on, but very passionate about this - it's inextricably (sp) linked to me kicking the alcohol as well.
Well, I better get off here for now - hello to everyone else! Sorry I can't remember what else I was going to say - I digress..... LOL!
ONWARDS AND UPWARDS!
Legs~ All I can say is Holy smoke those abs are the best looking abs I've seen on a lady.((( YOU ROCK!!!! ))) and Sooo HOT!!!
Aussie Debs~ Thank you for posting that workout that Legs had on there from the 15th March 2010 that she wrote.... =)
This is HIIT day.!! So everyone give it all you got today, and be happy in your HIIT because your building a new you!!!!
Wow~ I can't get over Legsy ~ ABS~ they are just soo (( WOW .))
I have a quick question...Ive had no soreness this week, is it time to switch exercises? this is the end of week 4 for me. Have a great weekend everyone!!
Almost afternoon here, but better late than never! I'm fighting a cold here and trying to conjure up some energy to get stuff done around the house before I'm down and out for a few days next week...The Dayquil is helping a bit so will be brief here.
Semperfi-Yes, definitely switch up your exercises. I changed mine up every 4 wks. You don't want your body to get comfortable lifting the same thing. Challenge that body!! Good luck and hope you get that soreness back next week!
Yep, Legs has got some smokin' abs!! Woot Woot!! =) Keep up the great work, sister!!
Okay, I've gotta run, sorry so short! Hope you all are doing great!
Have a super weekend!! =)
DebMO :0) Blessed to be a Blessing...
I had I great UBWO today. I switched up my exercises and oh boy do I ever feel it! The owner of the gym was in, I havent seen him in a while, and he said "oh man you are sizing" I must have looked a little puzzled, a bit of my scale addicted side was trying to take the comment the wrong way I guess. The gym owner clairified, "you're building muscle. Still following BFL?" I said yes but I am eating more trying to put on some size. Oh sizing. right. It clicked. I guess it is working. My weight is up, I am not going to say how much though. I am constantly reminding myself the scale is a liar. I feel good, I am getting bigger and stronger. My waist is the same size, my belt is on the same notch so it is all good. Okay as a man I feel a little weird admitting all that but anyway that is where I am at.
Jen4Life: Here is the swiming pool analogy. I would like to take full credit for it but I read it somewhere and adapted it.
Imagine your body is a swimming pool with a deep end and a shallow end. When you start BFL eating and exercise you pull the plug on this pool. The water (fat) begins to drain. Pretty soon the shallow end of the pool begins to show. (this is places like the shoulders for example). You keep eating clean and working out BFL style. But the deep end of the pool is deep. (areas like stomach and love handles). The water is still draining but you start to wonder if what you are doing is really working. Is the drain plugged? What is going on? Where is my 6-pack? Many people quit right before the last bit of fat begins to swirl into a descending vortex and dissapear down the drain. Keep eating clean and pushing hard in the gym and know the fat is leaving. It just takes dedication and commitment.
Legs: If you were a zebra on the plains of Africa every lion in the country would be chasing you :) You look amazing! Keep up the good work my friend!
aussie-Debs: thanks for the re-post. There are some great ideas in there!
AnneB: Hope your HIIT took you to new levels!!
MO: Hope you are feeling better soon. A cold is no fun.
semperwife0331: Not being sore doesn't necessarily mean you are not having good work outs but yes it is a good idea to switch up your exercises. The body is amazing at adapting to the stresses and demands we place on it. Stay uncomfortable, switch up those exercises, do the ones you hate and push your body further. For me it was dumbell flys. I hated them. I couldnt do them. they felt awkward. Then I made myself focus on them. Now I, well I cant say I love them, but I enjoy them because my effort and focus has yielded results - a broader more sculpted chest. Worth evey bit of pain and frustration.
Okay this is quite long enough. I hope everyone has a splendid weekend! Enjoy your free day tomorrow. Not just with food but metally as well. Let go of stress and worry and laugh and smile and enjoy the world around you.
conflicted. I did my measurements today for my 8 weeks of C2. Part of me is satisfied and the
other part is down right frustrated. This
may be my first negative sounding post.
Before I rant, here's the simple stats.
loss: 2.6 pounds
lost: 2.0 (.75 gain in waist? - I think
because of too much salt this week)
The good part,
through Christmas and New Years I did not gain weight/fat. That has only happened once before. I gained strength, can finally fit into a
size smaller (yeah) and have more energy.
All excellent. Add to that 5 missed
workouts (all consecutive) because of sickness and three extra free days (not
consecutive and some half days) during the four weeks, I guess it's not so bad.
The mental part....how
can I work so stinking hard, at my size 237 pounds, and only loose 2
pounds of fat? That makes sense to me if you're
working on your last 20 or so, but at this size!!!!! I did notice during C1 that my second and
third month did not produce as good of results either. But then again, I know I slacked a bit and
was not working out even close to the intensity that I am now.
Okay, so I get
the muscle/fat ratio thing and things changing on the inside before we see it
in the numbers.....got it all. I'm just
frustrated that's all. Really
frustrated!!!!!!!! Of course it does not
help that I was up until 4:30am with a sick baby.
get myself under control here. Time to
go through my BFL journal and analyze meals, workouts, water intake, etc. I've got to see what I'm doing right and what
I need to fix. These frustrations will
pass. One foot in front of the
other. Direction determines
destination. I'm going to stay on this
path because it's going to take to me where I want to go - health and fitness. If I allow my frustrations to sabotage me,
then I'll end up off this path/direction and that will return me to the roads I
just got off of before this C2. And that
is certainly not where I want to be!!!!!
Feeling a little
better already.......time to kick some bum!
Week 9 here I
come.......and don't be so stingy this time!
confrontation between the stream and the rock, the stream always wins....not
through strength but by perseverance." - H. Jackson Brown
"We conquer -
not in brilliant fashion - we conquer by continuing." - George Mattheson
the sum of small efforts, repeated day in and day out." - Robert Collier
Right On! We transform our bodies into the ANTIFAT!
Once I discovered the joys of weight training, all other passions were transcended.
Hey Crew -
I have to admit, I read the Crew last night, then this morning and I felt uncomfortable.I am a much happier person seeing others succeed before myself. I need to work on that.... I didnt know how or if to respond, so I took time to process and filter. I still see myself as I did 2 years ago I guess. I am not sure when I will feel confident and proud. I see abs, yes...but I also see alot sooner the legs that have no shape and know of the confusion that went on with that picture. As some of you know, I was teased as a kid for my body type and I am not sure if that stamp will ever leave me no matter how old I get, how "smart" I am or how hard I try.
I guess I am sharing a part of me that I hope I am alone with. A negative side of me. I have programmed myself to see the wrong before the right. What needs work before what has been worked.
I just got back from cleaning the church - most of the Crew knows I have a couple places I clean on wkds for extra money. It used to be to help out the kids, and I always looked forward to the day they wouldnt be calling and needing money but now I look forward to using that extra money on me and trips to see BFL friends. It helped for Nashville and it will help for Atlanta. (insert big WOOP here).
As I was cleaning, you were all on my mind. So much has gone on this past year, in my life and I am sure in all of yours. Most of the good in my life I can somehow trace back to BFL. I know that sounds weird, but its true for me.
I aced my HIIT today and was so proud of myself. I paced a comfy 5K, watched my runners on the tread and saw my power with each step.
Bonwitty, Taylor t and those of you who are struggling with seeing results - hang in there, just keep at it. Keep doing what you are doing for life. One day at a time.
I too sometimes see myself as I was 2 years ago. That's probably some hang up I have for achieving perfection. But it happens less and less these days. So, Legs, I'll go out on a limb here, and estimate that by week 80 you'll be proud, confident, and enjoying every minute of it. It's hard to deny the changes when people in the fitness center ask you for advice, or you get an unsolicited compliment.
wow, I posted yesterday but don't see it on here - well well
Worked out with my "no Excuses" group, wow they kicked my butt, we did cycling and wow oh wow I was huffing and puffing. Then we did some exercises on the floor. It was great doing something a little different and was challenging. It was awesome. Today going to run 5k on my treadmill just to see what kind of time I can get so I can keep practice and get better time.
Everyone have a great day!!
Orrine - I am hearing you loud and clean and love it - eat cleaner, lift heavier, and run farther. Got it and I am on it!!! Thanks for the support!!!!
"If you mind can conceive, you can achieve it
Thanks Jacium. I have moments where I wonder if I should say what I do.
One of the best things about this Crew is the people in it - the variety. Even those (and there are many) that are the readers and not posters) We all have our stories that lead us to today and most of them are stories of struggles from years past. We all have unique weaknesses and strengths and together we are able to lift each other up. We all have very different reasons to want to change, to want our bodies in a different shape and our minds in a happier state. We just have to remember that this is a safe place to do so - that this thread is not a room of judgement but of support like no other. There are so many of us too, that if one doesnt comment, or know an answer or has an idea to help - there is always SOMEONE with a suggestion to keep the asker on track and on the road to their personal success.
Taylor - yea on the 5K!! It doesnt matter how long it takes, or if you have to walk then run, walk then run...but to actually finish your first 5K feels so freakin awesome!! Im proud of you. BFL sure helps us think of crazy challenges to our bodies and mind doesnt it! WOOP to you girl!!
Orrin - great job and persistance with moving towards your new goals of mass. Personally that would drive me crazy! The scale is still a big part of my happiness and/or frustration. So you are doing UBER UB excercises and not so much LB and cardio? Im trying to understand how you can build up one area of your body and not another. (maybe I should be doing more cardio and less weights after C5?!)
My week 10 has been inconsistant with food. Two weeks left in C5. I still am working (at least mentally thinking about changes 24/7) on a few things at home, but hope that things will be a little more routine after today. I sure learned to admire those BFL'ers that have to leave home to travel, or have some kind of tradgedy in their challenge...their "life". I didnt juggle well this week. Another noticeable quality about myself I want to work on - to be more flexible, and not such a perfectionist especially with circumstances and people I cannot change.
I AM AWESOME AT MAINTAINING...just sayin. ;)
Ok, I have a new respect for you 5K runners out there. Man oh man, that was so darn rough. I was never so glad to see 3.1 on the distance screen. But I did it and finished so YEAH ME!!!!! Took me 45 mins, don't think that was so bad considering I did walk and run and that I don't really care for running!!
Legs - girl you just rock!! I know what you mean about that darn scale, I am not so much about it because I know it just lies - lol But I do know so many other including doctors and society so what to judge us by that silly number. Just like this weight loss group I am in, they are all about that stupid number on the scale. I sure havent seen much change on there but I have seen change in my size and the way my clothes fit and how I feel about myself so I am good with that but I know how easy it is to be obsessed the number on the scale. Keep at it you will beat that little demon in ur head!!
Orrin, you just rock. I always look forward to reading your post, always just makes me feel happy!!
Everyone else rock it hard - you deserve it!!!
This is my first challenge, so I am not to understanding of some of the abbreviations and BFL lingo... but will do my best to get caught up. You are all very encouraging.
I live about 5 miles from the gym that I am presently a member of... and am finally feeling like I belong. The hubby goes with me, but he likes to leave before I get my workout finished, so I have to finish at home with my own weights. I am considering driving separately... as I am really determined to get my weight down. I am into my second week... and am down about 12# since Christmas. It is such a good feeling... to see progress this quickly.
This thread is awesome... and I look forward to checking in and seeing where everyone is from and what has been shared. I am in the mid-western part of Michigan, where the winter has been kind to us to this point. I am not usually one to get out a lot in the cold, but the challenge is changing all that.
I have searched the BFL site for what exactly has to be mailed back as part of the challenge kit... can someone please tell me how much paperwork we need to really fill out and send back? I see all the different charts to download... and are kinda overwhelming. The meal charts, workout charts, etc. I get the before and after photos, measurement & weight chart... but are we to print all of the other charts, completely fill out every day, and mail them in at the end of our challenge? My paperwork is piling up... I am going to have to figure out a system... any suggestions? How do you all keep up?
I don't think I've posted this week, or I don't remember anyways! lol!
Sunny-Welcome to the playground!! The only things you need to send in are the front and back photos, the first page questionaire (I think it's like 2-3 pages) and your essay which has to be written on the pages provided. Although I think Natalie (BDMom) called and asked and you can type it...I think that's it. I haven't sent in a packet since the end of September as I'm on maintenance right now. Maybe someone else could help out... =) Best wishes on your challenge!! Glad things are working out for you! Keep coming back here for accountability purposes and let us know how you are doing!
Getting everything set for Tuesday so I have nothing to worry about here on the homefront. Have some food cooked up and all the groceries are good to go. Just hope the snowstorm we are supposed to get Mon/Tuesday doesn't postpone the surgery! I want to get this done and out of the way! STAT!!
Taylor!! Way to go on the 5K!! WooHoo!! Now you have a number in terms of time...every now and then do another one and see that number go down. But keep pushing yourself, it's soooooooo worth it. I thought about doing a 5K on the treadmill in the morning since it will be the last chance/day to exercise that way for 6 weeks!!
ARRRGGGHHHH!!! Please pray for my SANITY during this time!!! Oh and prayers for the actual surgery too! ;o)
Bonwitty-Hang in there, lady!! Push, Push, and Push some more. I always like to think when I'm working out..."Someone out there is working harder than you, so get going, NOW!!" I'm a little bit competitive so this generally works!! =)
Legs-LOVE ya lady!! Here's to week 11! Get it, girl!
Okay, gotta scoot! Catch y'all in the morning!! =)
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