GOOD MORNING TO YOU ALL!

LEGSY!  GOOD MORNING SWEETIE! Have a great day mate! Hugs and squishes - oh - and just for you.... this am, after my workout I decided to try a handstand without the wall being there, got up to the top position, but pulled something in my right glute! haha, bloody muscles, don't they know I don't want to be old anymore!!!!!! Love ya. xxxxxx

Wednesday done and dusted and week 8 is half over! I did skipping for my HIT workout this am, following the "Peak Eight" format of 30sec flatout, then 90sec recovery (This applies to whatever equip you use - bike, crosstrainer, tready, skipping, burpees etc), managed to maintain my 70 skips for each of the 10 rounds of skipping, so happy with that! The RNG is stil being a stubborn ass, thinking of hiding it for the next 4 weeks because it pisses me off! LOL!

DARCY! Enjoy your 2 days off!

OPTIGIRL! Yay for you doing your workout in your work clothes and not missing it! Just on the Pull ups.... during my 3rd challenge I was really good at them and they gave me the best "back physique" I've ever had, I think I got upto 5 in one hit (got a video of it, might find it and put it in the DropBox to remind me of where I want to be once again). Anyways, I was home with dougy when he had the cancer, so I had the luxury of going out to the  shed every couple of hours and "practicing", it only took a week before I could do one, then quickly progressed to 5 - other ladies on here swear by using the "negative method", that is, get up to top of the movement, then slowly drop down using a negative count of as slow as you can go.

DROPBOX - What's your email address Opti, and anyone else that wants to see whats there..... I'll send you an invite, there are mp3's in there, got lots of documents but Pickle couldn't open the files, don't know why, might put one in the drop box to see if anyone can open it... just put a pdf and a word doc in there....

LAURA! WOOHOO FOR YOU LADY! THAT'S AWESOME! No matter how long I tried at consistant running I just couldn't pace myself to jog along at an even pace, I was doing the run, walk, run, walk thingy... before TN last year I ran a 5km every sat am for 6 weeks and by the time the last one came around, still felt like I was busting my pooper valve if I ran any more than about 800m, I got my time down to 30.19 from 34.49, so that was good, but a runner I am not! Just sending you an invite for DropBox now...

ORRIN! WOOHOO FOR YOU - another "week 12", one thing is for sure, you will be in better shape or the same at the very least 12 months on..... that's more than I can say, but won't be long and I can look in the mirror and be proud once more! Have an awesome week!

ANNE! Holy Heck, how many darn hats does a man need! haha, crack up!

PICKLE (CARI) - You are welcome, No worries, will keep adding stuff for you, glad you are liking it!

TAYLORT! YAY FOR YOU AND SIS! What an awesome buzz to come in first! I now know how being in a team environment makes you want to push and push - it's great isn't it!

Hello theBAY! re, I wasn't on a great deal when you were, but I do remember you = great to see you!

STEPHANIE! Hope you are feeling better, I am! WOOOOOOOOOP!

Ok, all caught up again, must get off here!

HAVE A RIPPER DAY EVERYONE!

SHOUT OUT'S TO:

 TRAVIS,BRYAN, SKINNY *** DONALD, JEFF HAPPYPANTS, RAY, BRONCO, DOGSBREAKY, MINNIEMOM, MAKENMEOVER, WITCHYMAMMA, JHA, MICHELLE NEBRASKA, TC747, PIA AND RALPH!

Morning Crew!  Well...I have to say yesterday was quite the day for me.  After I posted I showered, got ready for work and was heading out the door when WHAMMO...I was hit with something that absolutely knocked the snot out of me.  My tummy started churning, I dropped everything I was carrying and headed straight to the bathroom and, not trying to gross you all out, but I was cleaned out from head to toe.  OOOOOOEEEEE...I have never had something hit me that hard and that fast.  I ran past Kolby like I was on fire and he was like, what the heck????  Sooo...needless to say, I spent most of the morning in the bathroom and most of the afternoon curled up in the fetal position on the couch.  It was scary and awful all at the same time.  I was only able to eat soda crackers and drink water and it sure didn't want to stay in me for any amount of time.  I was in bed by 8pm and slept HARD until 10 min before my alarm went off this morning.  I am feeling a little queasy today, but am going to get ready and see how I feel after that.  I decided to skip out on my work-out this morning and will squeeze it in after work.

 Legs - sorry I wasn't there yesterday to be abnormal with you...I will try make up for it today with some extra abnormalness

  Laura - that is sooo awesome that you ran last night.   And pretty neat that your kid's group focussed on exercise and that you were able to do something with them.

  Darcy - glad to see your AR is going well for you.  A pound is ALOT of weight when you think about it.  I always imagine a pound of butter sitting on the table to visualise what that actually is.  When you say 1lb it doesn't seem like much, but when you have a visual you can actually see how much it really it.  

  Hopefully today goes much smoother that yesterday did.  I would wish that horrible feeling on my worst enemy. Maybe my body is just getting rid of all the junk I have fed it in the last 10 years...Who knows.  I'm just happy that the churning is no longer present.  I am off to shower and get ready for my day!

  Happy Hump Day Everyone!!!

Jha

DROPBOX UPDATE...

Mind Programming stuff / Tom Venuto Interview / Isobel De Los Rios Nutrition

I've put the first 4 weekly mp3 classes in there - format eg: 1A - BodyDesgin

I've put one of the 48 Daily coaching sessions (short and sweet)  Format eg:- DC-TheatreinyourMind

I've put one of the "Mini relaxation sessions" Format eg:- Mini4-ThenewThinMe (I dislike the word thin, substitue it with strong or healthy instead)

There is a "classreview3" mp3 on there, this is a summary of the 3rd class with some live questions by listeners - this is the one where I raised my drinking issue with Jim, he read it out live to air and the suggestion he put forward worked (doing the theatre in the mind) routine.... I think it's about 43min into it...

Interview between Tim Katsoulis and Tom Venuto part one

Interview between Jim katsoulis and Isobel De Los Rios

Ps/ This stuff is not "positive thinking"... it really makes you dig deep into why you do the things you do, or have done that have created the body that you have now... then gives you so many ways to begin to question, challenge, then reprogram HOW YOU WANT to think, react and then start re-creating who you want to be and not "just to lose weight", that's why motivation runs out... without working on the "whys" we remain the same inside and keep making the same mistakes...

Gotta go to bed, hope this helps someone, just like it has me...

WORKOUT DONE! Holy hell my back is a glorious MESS. My abs have seperated themselves from my spine and my t-shirt is dripping from a jaunt with cardio. If this is "Off Season" or better related to "Active Rest" BRING IT ON!!

He Debsy!

What the hayell is a drop box?!

Whatever you put IN them sound interesting.

As I have gotten further and further into this thing I call "fitness/MADness" I have discovered many of my "layers". Some I knew I had, some I didn't. Some I love and some I hate. Some are thicker than others and take more time to get real and get rid of.

I love how you say that is why for some motivation runs out. It is so true. There isn't just ONE abyss on this journey....there are many. Those who continue to knock them down will be the strong ones. The content, the satisfied and proud. VICtors.

I am at a point now where some really negative layers need to fall off so I can move forward. And they will. I'm stubborn like that. ;)

Good morning Crew.

Debs aussie~ I always love reading what you post so much info,  Debs I know that's what I said when I started to put them out on the line, Holy hell how many hats do you need . He collects hats.

Orrin~ Week 12 you got this dude, work it !!!! Awesome.

Optigirl~ Way to go on getting that workout in !!! keep it up

Darcy Way to go on losing another pound, Awesome that's big, I always love seeing the RNG down. =)

Got that workout done and did my 3D workout also. I was thinking that I needed a different approach with  this challenge this time around.  I didn't want to give up so I went to doing 3D workouts and I like the 3D way of working out. but I'm still doing BFL way also.  

Have to get back to work now, Chat later. Have a awesome day everyone. Keep on Keeping on .

Legs - Should I post what I said about anxiety in the email on the forum? You are going to have 27 weeks of sore and it will feel good!

Taylor T - I don't know that I like running as much as I like setting goals and acheiveing them.

Good Morning Aussie-Debs!

This morning I set out to beat my 2 mile time from last week (16:31) and due to an error on converting minutes into decimals I ended up pushing myself even harder and shaved off 40 seconds and finished in 15:51. It is going to be hard to top that next week.

Legs - Your layers talk reminds me of something  I wrote in April of 2007

I want to escape

I need to relate

Some things don't stay the same

Time just keeps flowing

It is hard to grab hold of the shore

I must paddle forward in a new direction

Find a new horizon because the old one has passed

I reached the edge of the ocean..

Only to find another sea to cross

I need a place to call my own

Take control of my surroundings

Start over new and refreshed

Encounter unconquered territory

I am an explorer longing for change

Looking for the land of serenity

Sure Bryan.

I almost did myself yesterday but then thought, that has to be your call.

Many people can benefit from your kind advice. :)

This from an email I sent to Legs on Monday:

anx·ious

Adjective /ˈaNG(k)SHəs/

1. Experiencing worry, unease, or nervousness, typically about an imminent event or something with an uncertain outcome.

2. (of a period of time or situation) Causing or characterized by worry or nervousness.

These are natural feelings to have at the start of something big, new, and exciting. You are placing a new goal with a deadline into your fitness routine/world. Waking up and working out is no longer something you own just to yourself and you are sharing it with a coach and a valuable resource. Yes they have expectations for you but they are also providing the tools and have the wisdom and experience required to reach the results. You just need to take the leap of faith into the great unknown and let go of standing on the edge of the cliff of worries. Each day is a building block for success with room for learning and growth. You are not in this for them, they are in it and there for you. Your fear of letting them down is really only the fear of letting yourself down and you have control and power over your actions. You can do this and they will help and we will be there for you.

Wow so much great information on here today. Can't imagine not being able to get on here everyday and get my coffee crew fix.

Bryan - I remember that feeling as well, but was hard for me to keep at it because it really just wasn't something I enjoy. Trying to get back at it and push, I will let you know how it goes.

Legs - awwww see we all knew you were going to rock this. Negative layers uh, wow don't we all have them. I have a few layers of those I need to loose as well.

AussieDeb - Please ad me to the invite list as well, sounds like some great information in there, would love to read, watch, and learn. And yes, I push so much harder when I am in front of people not to mention when I am trying to beat my sister as well, that is just a little bonus - heheh

Darcy - that is awesome, cleaning eating is key! Great job!

Orrin - wow, it has been 12 wks already -now that is crazy. Isn't it funny when we all did our first 12 wks were we like are you kidding me 12 wks is never going to go by but we were faithful and kept eating clean and working out and now that our minds know it is for life - 12 wks seems like nothing - funny!!!

Ok tons of work to get done, better get back to it. Oh my horse is doing better today, feeling much better. We had a little talk and he isn't allowed to get hurt or sick, I told him he has met his vet quota for the year - lol  God love our pets!!!!

Good Morning! Good MOoooooOOOrning!

Hope all is going well for everyone!

Shout-outs first:

Donald--Thank you SO much. You made me cry man. It's so cool when someone who struggles with the same area gets why it's such a win! To you (and all the others that shared my "Win"). THANK YOU.

Sending you all the best vibes, pos. energy, prayers, etc in the leaps necessary to grow this business. Personally, an office with two of the best views in the world is a GREAT thing to neg. $ on! :) :)

I loved the CF post. The same day, a Facebook friend posted a pic of his daughter with the caption "LaRue cooling off with her own trainer who competed in CrossFit Games this year." Love that they have kids classes at CrossFit. My son's gonna DIG this!!! Can't wait to start!

One last thing--I get an email from a clothing company my friend works for with their latest schtuff, but the title was "Pants-at-a-Glance" Totally thought of the looks the chicks'll be giving you in your sexy bum pants now. Fodder for a new forum name. :0

Opti!--I DID surprise myself! Thank you!!! Even moreso when I drove the route with my boys on our way home from Scouts! I found myself saying, "Holy crap!! This is a big momma of a hill! I didn't quit yet??? How did I DO that?" :) :)

I HAVE read the Body-For-Life book. A few times. I love it. I love the positive way it's written. I love the philosophy. And I love the prescriptive manner of the workouts and food plan. Even though this is my 2nd challenge, I'm still following it as verbatim as I understand it. But I find I like going back after a few weeks of workouts to remind myself of other exercises that work the same muscle group. Like I had completely forgotten about bent over DB lifts and bench dips before this challenge began.

Like you, I do use the lats machine quite a bit, but I also feel like it's not the same as pull-ups would be. For starters, it seems easier somehow, and without the same results. Maybe it's my form. Like Legs said--maybe I'm using my biceps too much and don't realize it. I try to envision the muscle group being worked and really feel the pull in that area. Who knows.

Same with squats. I used to do the machine with the shoulder pads where you start in a squat and stand up? But I find I'm able to get DOMS in my legs (see that? I learned that acronym now and am using it :) :) if I do an exercise ball behind my lower back against a wall, and DB in each hand, and squat down slowly, then back up slowly. I can never get the same results the next day if I do the other machine.

I'm actually looking forward to trying a strip set like Legs did on the leg extension machine (at my level though! tee hee)

BTW--I LOVE that you did a WO in your work uniform!! Had I been there to see you, that would have TOTALLY inspired me! Here's someone who doesn't let life get in the way. That's dedication.

Debs-you next-SO impressed no missed workouts all 8 weeks! How do you DO that? WTG lady!

As to telling your muscles you don't want to be old anymore--just remember: Old is a state of mind. And you're in a completely different zipcode! :)

Your back pics on your profile are what first encouraged me to check out these pullups!

I snorted & almost choked on my coffee when I read your comment on your running of "Busting your pooper valve!" Tooo funny. Thanks for everything. Oh! and for the Dropbox invite too!!! Can't wait to start reading!!!!

Travis--I, too, love the 1-arm pushup freak for your sig line! That'll be me someday! :) loved reading about your 1.71 miles! What do you do for HIIT? 2.0 is next baby!

Bay--Hi!! Welcome backs are in order--you don't know me yet, but I love this Crew like you do!

Bryan--So glad Ellen is back on track with you! I'm so loving your record keeping. I have many goals for next challenge. One is to be a record-keeper like you! It's so rewarding to look back after all that hard work and see your ups and downs, your perserverance and how far you've come. Thanks for inspiring me!

You're a wonderful writer. I love your poem, as well as what you wrote to Legs on Anxiety. So very well written, and so very true. Thank you.

Legs--I LOVE the name Milly for your treadmill. :) Well done on the home workout after the wind musta left your sails when the gym was locked!!! What freaky stuff do the Keess have you doing for your back? Or do they let you just pick your poison and run with it?

And what's this about Off-Season WO???? HOly Hell girl. I'm so excited to read what you'll be doing for Nov 19 on! But I know you--you'll knock their socks off. You work sooo hard! And your drive and stamina are contagious! I don't have a cool art poster like Pickle's yet. But in the meantime, I just think about what you do and how encouraging you are to the rest of us and that's my mental visual when I need the extra boost.

As to the assisted pull-up machine--it didn't confuse me. It clumsified me. Like my Dad, who's a magician, says about his illusions: "It's one thing to know how it's done. It's another thing altogether to know how to do it." You know how you feel when  you first try a new DB exercise? Or a new ab exercise? It's awkward and first and you're never really sure if you're doing it right. And it takes a few visits back to feel like you're getting it right and to know the difference between good form and bad. But thanks for the tips! Opti too! I have to figure out what's a good level to start so I can succeed at a full 6, 7, 8, 9...10.

TaylorT-SISTER CHAMP! -- Sorry to hear about your horse. What a scare that must have been! Do you get to ride much? What's your horse's name? No more getting sick buddy...

AWESOME JOB to you and your sis on the CF workout! What a cool thing to win a free clinic! What do you think you'll choose?

Pickle--I love hearing about the ab exercises! I'm trying to do all 3 zones too. It's HARD.

I hope you have a BLAST at your bro's wedding on Friday! Super excited you get to see your daughter.

Anne B--Loved the hats! My bro-in-law has a similar collection. I don't think they get so lovingly washed though! They hang up like a wallpaper border around the edges of the ceiling of their bedroom. :)

Orrrrrrin!!!--Week 12 already??? I'm sure in some ways it feels like it flew by, but in other ways, alllllllll those workouts, hi's, lo's, hard work, perserverance--in some ways it's prob'ly hard to imagine packing alllll that into just 3 months! WTG! You'll finish strong I know! I hear ya on the true results being how you feel. I wish mental growth could be captured on film. What a transformation we'd all see at the end of our 12 weeks.

GirlCop30--Yay on the 1lb loss! That's HUGE! Have a GREAT 2 days off work and don't forget to lock that freezer, or you'll have gross-loving cubscouts like mine coming over to gawk!!! :)

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Minnie Mom – I have his e-book and if I can figure out how, will share with you.  I love Tom Venuto. 

Donald – Good things are happening.  You want to know why?  It’s because you deserve it and are worth it! 

Debs – Thanks for the invite to DropBox.  Yes, I believe that would work.  I originally figured I’d use something like You Send It, which supports large files.  I’m not sure if it will be video or just audio.  Either way, the speech will be recorded. 

Legs – I will kick that f*cking evil twin of yours in the shins and then when she’s reaching over in pain give her a sucker punch.  You are not to listen to that b*tch.  She has no power over you.  Also, it’s when you sleep that you repair.  Did you think you would get the body of a figure athlete with constant work and no rest?  Think again! 

(Sorry.  I’m cranky today.  I’ve got no time to clean up my language). 

Anne – I was cleared and then uncleared (temporarily).  Well I hope it’s just temporary.  There was a miscommunication and they let me know they still are waiting on verification of something.  Urghhh

So there’s no 2 ways about it.  I’m going to be fat in Nashville.  We’re not talking fluffy, but fat.  Also, my PTSD started up again hardcore.  I thought about ditching out of TN last minute, but have decided that with the insomnia I’m too tired to think or decide anything. 

At least I have time to get in shape before the BFL cruise. 

Hi CC.  Bye CC

Oh, an extra special hi to Darcy!

hello folks,

our vendors financial year end is in 2 days time.

we have been going gangbusters to get as much turnover in for them as possible(we have made our target already) but i know that they need turnover and they were kicking every opportunity that they could. so we did some really creative deal structuring so anyway we told the vendor that we can maybe do some deals like this he said dude you not making anything, i said yeah but you need it he said if you would that would be fantastic, so anyways we gave yesterday as deadline for the deal and we got 1 small, 1 medium and 1 LARGE all in. i knew how far they were from target and we brought in 65% of that.

so we get an e-mail saying congratulations, you have made platinum status, we the ONLY dealers in NZ with that status, and there is nothing above that. we taking on folks with bigger staff compliment, some have been in the market for over 10 years, some 15 years plus, we been going for 3...

man, just trying to hang onto this thing while it shoots off on a wild ride. no idea how we get over the hump. need an overdraft in a big way.

off to see the "personal banker" today.

i can just see the conversation, hello Mr Gibbs, have a seat, no thanks i'm comfortable on my knees.

PLEEEAAASSSEEEEEE gimmme some cash.

problem is we had to take a big loan when we sold our property in the recession, lost a heap and still paying that off so i just hope they dont say(realize) that we over extended.

hectic times ahead.

not going to CF today, only class today is 9:15 and my day is just too hectic, cant lose that time, and if i workout tonight i'm stuffed for tomorrow.

reading everyones posts, Orrin nail this sucka hard this week, stay off the knee and do what you can.

cheers folks

sorry really really no time.

Laura!

For some reason I can read your post on my phone but not on the CPU.  Anyway your question about what i do for HIIT, answer is the treadmill.  Great picture too.

Hey Everyone! Quick stop here...

I've had a crappy 3 days! Haven't felt well, didn't sleep well, eating off, pain in right medial knee, oldest son having seizures, missed a morning HIIT, made it up today after UBWO, etc, etc, etc... Good news is that Laz looked me up and down the other day and told me I'm six weeks from my goal...haven't told him that I'm doing BFL. :)

Jess Thank you, love! Would appreciate you throwing anything from him in my direction! I bought the book. Arrived today. Cursory glance says it is a definite keeper! Yay! Add it to my exercise arsenal. :)

Legs Knew you would hit it out of the park! May take a while to feel like that, but you are most certainly on the path to do just that. I'll be waiting on the other side with my catcher's mitt. :)

Steph Love reading your posts!

Debs and Opti I posted my trainer's meal plan in my profile. I'll update as time allows. He has provided invaluable information! Glad it may help someone else too...

Donald When you're down on your knees, begging Pleeasse...make sure your bum is turned in their direction. Sexy, sexy, sexy... Use it!!!!!

Orrin Still so happy for you! No wonder your wife offered to take the measures...who wouldn't want to touch those guns???

jha Glad you're back on track!

Taylor You know I think animals, like kids, SOMETIMES actually listen. Here's hoping your big guy gets things straightened out. So glad things turned around.

Bryan Interesting that you wouldn't say that you enjoy running. I would have thought different, but I certainly understand the setting/achieving goals thing. Good for you...and great for you and Ellen!!! Still love the graphs! :)

Anne LOL My guys looked at the picture and said, "Whoa! That's a lot of hats!" Coming from guys.... ;) I'm impressed that you washed all of them!

Laura Congrats on your long run! Awesome job there, Lady!

Hello to everyone else...sorry no time for more shout-outs! LOVE your enthusiasm!

Oh, and Debs, would you add me to the drop box...don't know where it is or how to use it, but I'll figure it out.