BFLmike Blogs!!!!!!!!!

  • if you have a great BFLmike blog post it here so everyone can read


    by: Michael Harris 7/2/2008


    1. Act your way to better thinking! In spite of opinion to the contrary, you cannot think your way into the right attitude, but taking the right actions will produce the right attitude. Do what you don’t feel like doing, and then you’ll feel like doing it!

    2.When things look the worst, that’s the best time to begin a transformation! Popular opinion to the contrary, self-hatred may be the best chance you have to make a winner of yourself. It’s the good in you that hates the bad, and you have to talk to the good, feed it and grow it, and kill off all the bad. If you were all bad, you’d hate others rather than yourself!

    3. To be successful, act successful! Successful people get up early, show up regularly, ready to play, and in uniform! They also keep their promises to themselves and others, even when it hurts! Your reputation is your only stock in trade, and your inner transformation is only as good as your reputation. You cannot sell it if you do not have it!

    4. See that reflection in the mirror? You are looking at the problem!There is a world of difference between a condition and a problem. If it’s something you cannot control, you don’t have a problem, you have a condition. Though you cannot change it, you can change your perspective and view of it. The one problem you can for sure work on is you! Accept what you cannot change and change what you can—know the difference!

    5. Just like your body, your spirit needs regular exercise as well! A. Deep knee bends—at prayer time. B. Stooping, to help another who cannot help himself.C. Reading the scripture or other sacred writings. Memorize a key thought each week.

    6. The biggest impediments to a transformation, fear, resentment, envy and self-pity. Fear will paralyze you; force you to withdraw from your activity, and eventually drive you into hiding and depression. Action in the face of fear is the cure. Resentment will corrode you spiritually and emotionally from the inside out. Nothing worth doing can be accomplished in the face of resentment. Forgiveness is the only option. Envy will keep you from celebrating the achievements of others, and make you bitter, and self-pity will keep you in hiding forever!

    7. Transforming is a risky enterprise! No risk, no gain!  There is significant risk in every transformation, risk of injury, embarrassment, failure or problems with relationships. A transformation challenge without risk is not worth doing. You can do more than you think you can! Your risk will be rewarded if you work as hard as you can!

    8. Doing a couple’s challenge? Know your partner! A couple’s challenge will stretch, stress and test your relationship like nothing else. To make it rewarding, remember this:

    A. A woman’s deepest needs are unconditional love and security. Without them, she is NOT happy! Unconditional love is to be given, and is not earned! “quit whining” is not love language!

    B. A man’s deepest need is respect. Respect is unconditional and is not earned. Letting a man know through word or deed that you believe he is deficient in some material way, in strength, knowledge or passion, will wound him far more than you can imagine. Comparing his results to another man who looks better is also not a good idea.

    9. Self-promotion never achieves worthy goals! Self-promotion always leads to frustration and disappointment. No amount of success or adulation is ever enough for the self-promoted person. Why then do we take those photos and do those essays? So that others will know, and will have assurance that you did what you said you did and that they too can do it.

    10. The greatest thing a champion can do–leave a legacy!

    A. If all you leave behind when you’re done is a leather jacket and a trophy, you have wasted your time and missed the whole point!

    B. To leave a legacy, look within your spheres of influence (family, organizations or work) and find people who will do what you did, and will pass it on to others. Will your family emulate you or mock you in the end? It depends on YOU!

  • I think #10 from the previous post is pretty cool. He did it!

    10. The greatest thing a champion can do–leave a legacy!

  • This was one of the blogs that I found the other day when I was going through some of my files...I had attempted a challenge in summer of '08 and printed this off....great stuff!

    And I agree Legs, he was a true champion who left a legacy all of us can emulate! God Bless you Mike!

    DebMO :0)           Blessed to be a Blessing...


    O.K., maybe there ARE some things that are more worthless than what I’m about to talk about, but in the world of transformation athletics, these things–all mindsets–are right up close to the top! If you have them, read this carefully, and I’ll show you at the end how to get rid of them. They are challenge killers.

    GOOD INTENTIONS! This is the mindset that keeps saying to self and others, “O.K., that’s it! Tomorrow I’m absolutely going to start back on this with all I’ve got. No cheating, no missing workouts, no way–I’m in it to win it!” I cringe whenever I see that, because the word “tomorrow” is the clue that it will NEVER HAPPEN! This is just an immature way of acting and reasoning that has always led this person to failure after failure, but somehow it still makes sense to them to say it again and again. Good intentions–as the old saying goes, “the road to hell is paved with them.”

    2. PERFECTIONISM! A perfectionist sets out to do this whole program just perfectly. And, when it can’t be done, he or she just starts over, and over, and over. Eventually, over and over leads to dropping out, and our perfectionist is always worse off than when they started. By the way, I also hate the saying “progress, not perfection,” not because it is wrong, but it is misused as an excuse for not trying your best. You owe it to yourself and others to try as hard as you can, but you owe it to yourself to also keep going when you don’t measure up to your own standards.

    3. LIVING IN THE PAST! I’ll be 63 this week, and so I have lots of friends who are senior citizens. Unfortunately for many of them, real living stopped a while back, about the time they retired from their workplaces. When they talk with other guys, it’s all about what they used to do, and it not only is boring, but they don’t even realize that talking about things that start with “I remember the time…” really keeps them from forward vision about anything more important than looking for their sneakers so they can get to the early bird special. DON’T BE THAT GUY! Living in the past is not only ineffective, it becomes a way of slowly dying instead of living life to the utmost. You owe it to yourself and others to be the best you can be–TODAY! Not tomorrow, not perfectly, and not in the past!

    The solution for killing off each one of these mindsets? ACTION. Consistent and persistent appropriate and effort-filled actions will eradicate these silly crutches. You’ll feel different once you take the right actions. You’ll think different. And others will like you a heck of a lot better. So, throw out your McDonald’s senior coffee cup, dust off those weights, and get back in the game–TODAY!


  • Here's one I like.  Mike wrote a preface to it before posting it on the Guest Book.

    WELL! I keep a little list next to my work computer of people who come on the guestbook with great flourish, big promises, lots of "yea yea yea!" talk and all that, and I watch to see whether they settle down into a serious challenge or if they just disappear. Most just disappear, though a few come back for a brief time to report that they are being frustrated by others or a sickness or some other excuse. For most, though, I’m sure the real issue is self-perjury. If YOU don’t want to be a statistic, making sure you keep your promises to yourself is absolutely necessary. Here’s a blog I wrote on the topic, one that all of us–me included–need to review regularly.


    by: Michael Harris 7/8/2007

    Don’t you just hate it when you find out that someone you respected and trusted lied to you or betrayed you? Even when you forgive them, scars remain, and the relationship is changed forever. Did you ever stop to think that the same thing happens when you lie to yourself or betray yourself? It does!

    Rigorous honesty with others is a desirable trait. But rigorous self-honesty is even more important and desirable because it will help you to look in the mirror, to face your greatest fears, and to succeed where you have never dreamt you would. But, if you continually lie to and betray yourself when you rush into programs like BFL, set unreasonable goals, and then immediately start cheating on them—by sleeping in, or sneaking "treats", or fudging on the workouts, it takes a toll. The "sadness" or "depression" you soon experience is actually the manifestation of your anger at yourself—for once again lying to YOU!

    What did you say to yourself in your thoughts? "Well, I blew it again—might as well enjoy myself by pigging out." Or, "How come everybody else is getting results and mine stink? I’m bailing!" The thoughts you direct to yourself have the same sting and the same results as if a trusted friend had said those things to you!So, what’s the solution?

    First, understand that rigorous self-honesty is not something you should "try" to do. It’s something you must do—if you are to be successful.

    Second, practice it, by writing down everything—goals, daily activity, struggles, victories, all of it. Writing it down keeps you from lying to yourself about it, and it helps you to better understand exactly what’s going on with that committee that’s meeting in your head.

    Third, rid yourself of all entanglements and hindrances. That means forgiving others you have resentments against, forgiving yourself for your past, and clearing all the unnecessary clutter from your life that distracts from the goals at hand.

    Fourth, set realistic but challenging goals for yourself, and craft a plan to reach those goals—get it in writing!

    And, Fifth, make a decision THE DAY YOU START that you will keep that plan daily. If you decide every day whether you will do it or not, you greatly increase the chances you’ll make the wrong decision one of those days. YOU CAN DO THIS—BUT ONLY IF YOU TREAT YOURSELF AS WELL AS YOU EXPECT OTHERS TO!

  • I Love this one!

    BFLMIKE - WHAT is YOUR motivation for change???

    It really does matter what kind of fuel you put in your vehicles, and it matters even more what kind of "fuel" you are using to keep yourself going while gutting out your transformation! Twelve weeks is an eternity without motivation.

    Some people begin their transformation because of a breakup–viewing getting back into shape as the ultimate revenge against the person who dumped them.

    The only places that really works are in the movies and in ads trying to get you to buy their product! In real life, revenge is so internally and spiritually corrosive that the person becomes a victim again–at their own hands. Others use pictures of a favorite bodybuilder or fitness personality for their motivation, and that can be helpful, but trying to get to look like someone else can be futile when you have a bone structure completely different than what they were blessed with.

    For my money, the very best motivational fuel you can be using is a combination of your old beginning photos with your progress photos, staying close to a community of people who believe in you, and watching the videos produced by EAS about the contest. They are available in a 4 DVD package for a mere $10 and they are transformative by themselves! You will see people who did this ALONE; who did this without fishing for compliments from people who wouldn’t give them; who did this for the right reason, so that they could help others to get it.

    The ONE truly great thing you can do for yourself is to attend a community-wide event and meet some of the people you have been chatting with

    or reading about here on the guestbook. There is a gathering this year in Nashville Tennesee that many will attend, and for most of them it will be an unforgettable and permanently inspiring time. I will leave it to others to try to describe how it works, how complete strangers can feel in a few minutes like they have known each other forever–and how that bond and those times together will continue indefinitely.

    Whatever you do to keep yourself inspired, do it well, or you’ll find yourself slipping backwards in workout intensity and attendance, and putting that little hand of yours in the candy jars again. Now, we don’t want that to happen–DO WE!

    DebMO :0)           Blessed to be a Blessing...

  • AND this one...


    Are you struggling a little towards the end? Feeling a little tired? Don’t know if you can give it your all?

    Read this and feel the gratitude for having a "healthy body"……

    Here are a couple of extremes on the "want it" meter. (Porter Freeman said to get a good transformation "you have to want it.)

    While inline skating down Boulder Creek Trail, a father teaching his toddler how to walk stepped in front of Michael’s path. To avoid a collision, Michael jumped backwards, rotated midair and landed on the cement. The result - a broken arm, broken hip, shattered femur and spike which had to be drilled through his knee. Doctors told him the usual story - he may not be able to keep his leg... he may not be able to walk again... he most definitely would never be able to run again.

    "Fortunately, Michael doesn’t believe in limitations. He’ll be the first to tell you he doesn’t believe in the word, "Can’t". Slowly but surely, through a combination of determination, meditation, trust in the universe and the power of nature, along with a healthy dose of rebelliousness, Michael became a walking miracle.

    "Only a week out of his living room hospital-bed, while healing in 2006 he set the record for finishing the Bolder Boulder on crutches (and a broken arm).

    Two weeks later, Michael finished the Denver Half Marathon on crutches (second to last) and became the only person to ever complete the half marathon on crutches.

    "When he finally got off his crutches, Michael gradually worked himself into barefoot running. He was still being told he couldn’t run anymore, and with a `leg length discrepancy’ of over 10 millimeters, struggled to find balance and overcome nagging pain. Known as `Mr. Plantar Fasciitis’ from before the accident, when he needed custom orthotics just to walk across the living room floor, going barefoot was a major leap of faith.

    The first day, he ran 100 yards. Then he iced his feet for 2 days. The second time, he ran 200 yards. Then iced for another 2 days. And so it went. Today, Michael can be seen barefoot running up Flagstaff Mountain passing road cyclists. He’s capable of running 50+ miles barefoot and is currently averaging 80-100 miles barefoot running a week."

    DebMO :0)           Blessed to be a Blessing...

  • One of my all time favorites.


    By Michael T. Harris

    Most of you know that I’m a recovering alcoholic. I’m sober and have been for twenty five years now, but there was a time when staying sober for 25 hours would have been impossible for me. While I was in treatment, and in recovery groups, I learned and really took to heart a very simple checklist that not only helped me to stay sober but helped me to avoid conflicts—both with myself and with others! It is represented by an acronym, H.A.L.T. and here is how it works. When you find yourself about ready to lose your temper, or to run away from a situation you are in, or craving something to eat or drink, or ready to do anything else that you might later regret, call a quick time out and mentally and carefully go through this list!

    1. H stands for Hungry. You need to ask yourself, "when did I last eat, and what?" If you are very hungry, your blood sugar is probably low, and your thinking process may be at best fuzzy. Your ability to control your temper is impaired as well, so if that checklist says you’re truly hungry, then eat before taking that next step.

    2. A stands for angry. When you are angry, your fight or flight hormones are at work; your adrenalin is going, and you are ready for serious conflict. Problem is, it’s hard to rationally handle an issue with another when you are primed to do something else. So, if you really are angry, DON’T deal with the person or situation right then. I almost always end up regretting things I said and did in my anger.

    3. L stands for lonely. Lonely can also mean self-pity. So, if you’re not your usual self because your relationships aren’t just right, or you are feeling bad for yourself, be careful and back off from anything tempting in front of you. I personally know a couple of lonely guys who are constantly meeting up with lonely women, and the results after the first twenty four hours are over show rather clearly that such spur of the moment attempts to feel better about ourselves usually end up with complicated and worse consequences than before. The last thing we need when we are doing a challenge is to start another dysfunctional relationship.

    4. T stands for tired. That was me this week. I was just slap worn out, but kept going anyway. The good thing is—I knew I was tired. So, for the most part I ignored those urges to eat. I actually "felt like" I was hungry, even right after eating, but I knew better.

    As you can tell from the above, the checklist will help you both to diagnose and to deal with the problem you have before your actions complicate things! Often, hunger feels like anxiety, and tiredness feels like hunger. And, when you have a couple of these things going on at the same time, all you know for sure is that someone needs to die!

    I hope this helps. It can’t hurt anything, and even if you don’t have any of these after going through your checklist, you’ve had time to catch your breath and to engage your brain before putting your tongue in motion. That alone has saved many of us from having more problems!

    Whether you think you can or you think you can't, you're right ~ Henry Ford

    Michelle Simpson ~2009 Body-for-LIFE Champion 46+ Catagory

  • What the Heck Syndrome–Throwing It All Away!

    by: Michael Harris 2/19/2008

    Many of you are in about this time in your challenges. I think this "rerun" from March 2007 may help. Today, we’re going to briefly deal with what I think is the most dangerous part of the first transformation, the middle weeks.

    About weeks 5 to 8, somewhere in there, you will encounter the "what the heck" syndrome. How you deal with it will determine the course and outcome of the rest of your challenge. Here’s how it works. You’ve seen good results to this point, maybe nothing spectacular, but your clothes fit looser, people have noticed, you feel stronger and lift more, and your diet has been pretty much by the book. You’re feeling confident and more. Then, here it comes: "Honey, you’re looking great, and that big wedding reception is coming up next week. Would you do me a big favor and just try to eat and act normally while we’re there? You deserve a little break–you’ve worked so hard!" A smile, and a "pretty please" squeeze and he or she walks away.

    You bite. At the wedding reception, it’s cake and ice cream, a few beers, a couple of handfuls of nuts, and so on. What the heck–you’ll burn it off in the early morning cardio. And you hit the cardio hard. But you hit free day which comes up very quickly even harder. Sleeping in after free day felt pretty good, and you’ll be back on that routine before they know it. This begins a spin from which some never recover.

    Well, this is just an example, and the what the heck syndrome can take many other forms. A very sad event that just begs you to eat and drink over it. A really joyous event that just has to be celebrated. So, what’s wrong with that? Can’t I enjoy life, you say? WELL, my question to you is, "What does risking all the work you’ve done so far, in exchange for some really unhealthy eating actually have to do with the enjoyment of life?? If this is how the rest of your life after your challenge is going to be, you don’t stand the proverbial snowball’s chance in Hell of keeping your weight off and staying conditioned.

    The appropriate response to the "what the heck" opportunity is simple. Act like you’re enjoying yourself, and you no doubt will. If you can’t handle the peer pressure, grab a glass of diet soda, put a few little food treats on a plate and walk around talking to folks. Mess up the treats, and then at the first opportunity put the plate down, or hand it to a waiter, and walk away. You’ll feel better, and really, no one who matters to you will ever notice the difference. You will, though, because you won’t be waking up the next morning feeling like a bird slept in your mouth!

    Having fun and acting normal at foodfests, without becoming a victim of the gluttony, takes practice but can be done! If you don’t master this, even if your challenge goes smoothly, the rest of your life is going to be a bumpy road! When I was first learning how to be a recovering alcoholic, I worried to death about how to decline a drink when offered one. My sponsor told me to simply say, "No thanks, I’ve had plenty!" And it was certainly no lie either. It worked. The only people who still tried to push drinks on me were people who needed the program I had just been in. It’s no different with food. The ones trying to get you to stuff yourself are doing it due to their own issues, not yours!

    Eat, drink and be merry–on free days! On other days, be merry! Don’t let anyone steal the prize out from under your nose.

  • These are great!!! I'm saving them all! I really enjoy reading them! Great thread!!!


    Live   Love   Lift!

    Dee :)

  • Debs is right, Frances! The current state of thinking (this stuff changes all the time!) is that a post workout meal, which you can actually begin sipping even before you finish the workout) that has whey protein and quickly digested sugary carbs will really help the body the most. The whey protein gets right to work repairing and rebuilding muscle that is stressed during the training, and the sugars act not only as a transport for the protein but also they quickly replenish the glycogen supplies in muscles and liver that can be depleted during a strenuous workout.

    For my post workout meals I take either Phosphagen Elite, which is creatine, Beta Alanine and sugar, or Muscle Armor, which is HMB, Taurine, glutamine and some other stuff along with sugar. When I use Juven, I mix it with milk or juice, because the milk sugar and juice sugar act like the sugar in Muscle Armor. Juven is the patented, active ingredients that are in Muscle Armor.

    If you take the sugar right after or right before a resistance training session, it will be used in the glycogen replenishing process and will not get stored as fat. On the other hand, if you eat a sugary or bready meal late in the day, you certainly will spike the blood sugar which then spikes the insulin, which in turn stores the excess blood sugar in the fat cells!




    Running and doing BFL, and I also see that there is another question today about adding extra cardio activity to the BFL routine. I think what might help a bit is to reproduce here a blog I wrote in September 2007 about why adding cardio isn’t a good idea. Since I wrote the blog, I did some serious experimenting on my own with distance running training, and I found that what I wrote in the blog is indeed true. So, check this out before you decide to become the cardio queen of the guestbook!

    The Cardio Trap!

    by: Michael Harris 9/24/2007

    Men and women definitely work out differently, most likely because of the essential anatomic differences and hormonal differences! For example, most men really lift weights more intensely than most women do. In the area of cardio, women seem to be much more dedicated and also more sold on the idea of doing lots of cardio and doing it daily.

    What seems like a good idea, though, can really become a trap. What happens when you do lots of cardio is you create increasing physical efficiency in the body. When you exercise for a long time at a pulse rate elevated sufficiently to produce a cardio effect, this makes the heart, lungs and vascular system of the body more efficient. So, at rest your heart rate is slower; your respiration rate is slower, and your resting metabolic rate becomes much slower. The combination of all this is that you burn very little fat or calories at rest compared to most others. And, unless you continually raise the work rate at which you do cardio with your more efficient body, the actual amount of calories and fat burned during the workout will drop slightly as well.

    Another thing that lengthy and/or daily cardio does is to discourage your body from gaining muscle and even promote the burning of muscle under some circumstances. So, for a person wishing to produce more body muscle, and to burn fat without burning muscle, lengthy cardio is NOT the way to go. Hight intensity interval training will NOT get you fit in a way that will allow you to run 10 k races or compete in long events such as soccer games or basketball games, but it IS ideal for burning fat and preserving muscle at the same time.

    On the other hand, high intensity interval training done three times a week is ideal, especially if done early in the morning in a fasted stated, having had no food for at least 8 hours. The fasted state encourages the immediate burning of body fat since there is little sugar in the blood or in the muscle and liver stores. It is done intensely enough to create lots of body heat and thereby burn lots of fat, and not muscle. Further, it just doesn’t let you get into that efficiency trap in the same way that the long slower cardio does.

    For creating a lean and sculpted body, there is nothing like HIIT cardio.

  • How about this one?  I have quite a few and I'm saving the ones people post that I don't have.  I hope y'all enjoy.

    TRUTH by Mike Harris

    What’s the one quality you must have to successfully complete a transformation that changes you both on the outside and inside?

    Many people would suggest things like perseverance, optimism, work ethic, discipline, high pain threshold, stuff like that. But I believe that the most important quality to success is TRUTH.

    By TRUTH, I am talking about more than honesty. Here is an acronym that might help you to understand what I’m driving at:






    You’ve heard the saying that "The truth shall set you free?" Well, that’s what we’re really talking about here. Truth begins at home. It is much more than cash register honesty. Truth is being true to yourself, by not living a lie, by owning up to your shortcomings, by honoring all self-promises.

    See, most people think that being truthful is just not telling lies to others, but TRUTH requires more than that. TO have the character trait of TRUTH, you need to tell the truth to others, but the whole truth as well. ALlowing another to have a wrong conclusions simply because you chose to stay silent is not TRUTH. TRUTH speaks out, even though it may harm the speaker to do so. THe most important person to be truthful with is you. Did you ever stop to think that in order to tell another a lie you first have to tell yourself one–you have to tell yourself that you are justified in telling that lie.

    Lies are always revealed, which means that ultimately TRUTH wins out.

    So no doubt you are wondering how it could be that TRUTH is such an important quality in a simple diet and exercise plan. Primarily because you have so many opportunities to fudge on the program, both overtly and covertly. You can simply choose to openly have an unauthorized food that is consumed in public in front of those who know you’re not supposed to eat it, or you can do it at home, late at night when no one is looking, and stuff yourself with your favorite food medication. Ice cream, toast with peanut butter melted on it, cookies, fudge, whatever! This behavior is even worse than the covert consumption in public, because you not only do wrong, but you take steps to cover it up. THe ice cream box goes deep down in the trash and peanut butter is way back in the back of the cupboard–"no one will know." Well, the one person who knows is YOU, and this type of activity, especially when it becomes secret, is deadly to your own self confidence and your own ability to ever keep promises. This is the perfect example of the great recovery saying, "You are only as sick as the secrets you keep."

    TRUTH does NOT come naturally to any of us. That’s why we find life so frustrating. We punish our children for lying to us, and the same day find ourselves lying to another about our intentions or what we did that day. TRUTH SETS US FREE, and the opposite enslaves us, and it also frustrates us, especially when we are trying to achieve a big goal.

  • I definitely remember that one Stephanie!  Thank you for posting!

  • I've found this to be very helpful & motovating!!!

    Live   Love   Lift!

    Dee :)