Wow, where is everyone!!!

I made it through surgery and am feeling pretty good.  I can tell this recovery will be easier than last time.

Eagle: Welcome to your final week; make every singe workout count. We will be at the finish line cheering you on.  There is nothing like the final workout of a challenge.

Take care everyone.  Will check in soon.

BD Mom...I have popped in every now and then on this blog and I just wanted to say glad every thing went well for you.

Eagle also way to go on the final week...I am halfway through week ten myself on my first BFL.It is addicitive...starting C2 Apr 9 still some more body work to do.

Anyway all the best for now!

Morning Warriors!

Quick post for me. Time change is still killing me LOL!

WO is done. Set a PR on front squats this AM!

BdMom - Glad your procedure went well. You will be back it in no time at all!

Good Morning Warriors!!

I am super sore this morning, but all else is good.  I ate my oatmeal and egg whites for breakfast; the salsa burned my throat a bit; I guess due to the tube they used during surgery.  I didn't sleep well, but that is to be expected.  I took 2 tylenol PM's, but they didn't help much.  I am trying to avoid the pain meds at all costs this time around.  I don't know if I've ever mentioned that my mom's side of the family have dangerously high cholesterol and blood pressure.  My dad's side of the family, not so much.  However, if I do not watch my diet closely, my choleterol can get near the 200 range; that hasn't happened in quite some time since my diet is much better now than it used to be.  My blood pressure and resting pulse have always been pretty low, but much lower now.  When I had my blood pressure checked prior to surgery yesterday, it was 97/52.  The nurse wanted to check it again to be sure.  I don't know what my resting pulse rate was, but it was low as well.  They took several reading after my surgery to make sure it was high enough for me to leave, since it dropped even lower after the procedure.  I had at least 5-6 nurses/doctors asking me if I am a runner.  One mentioned that if I were to die young, it certainly wouldn't be due to heart issues.  Ha.  Guess this lifestyle works, huh?

Run4life:  Thanks for checking in with us and for the well wishes.  So happy you are going to be one of the elite 5% to actually finish a challenge.  You should be very proud of your efforts.  How have you done?  What changes have you seen in how you look and feel?  If you don't have a group elsewhere to be accountable to, we are here and would be happy to support you in your efforts on challenge 2.

PB:  Congrats on your PR on front squats.  I have to be careful with those, due to a lower back injury years ago; that one really gets my back for some reason.  I hope to be back as soon as I get cleared.

Take care & God Bless!!!

Hi Warriors,

Wow...where is everyone?? I hope all you Warriors are doing okay today.

BDMom: So glad to see your post! Glad you made it through surgery and are feeling pretty good. Hope you are getting some TLC from your family! Are they enjoying their Spring Break?

Run4Life: Way to go on making it to Week 10! Yes, I agree that BFL is addictive....what a great addiction to have! I am on Week 11 of C3 and am looking forward to starting C4.

Parson: This time thing is killing me too....I have been having a really hard time getting up in the morning, but I am still getting up and getting in my workouts. Way to go on your PR!

I had an awesome workout today....it was double day. I did a cardio HIIT running on the TM and had so much energy! Then I had a great UBWO. I was short on time today (d/t to waking up a few minutes late) so I did half my workout as supersets. I fit it all in, plus added in some abs/core and it was great! My legs are super sore from my LBWO yesterday....not good with my half marathon coming up this Sunday. So, I am thinking that I may not do another LBWO this week to save my legs. I need to use my foam roller to get some relief! I plan to do that this afternoon. Tomorrow I am teaching spinning so more leg work but that usually doesn't tire out my legs like strength training does.

Nutrition is packed and clean. I just ordered another book on clean eating by Tosca Reno. I was like a sponge reading her first book "Eating Clean Recharged" so I am hungry for more!!!

Have a great day Warriors!!!! Hope to hear from ya'll soon!!!

Welcome Back BDMOM,  I am glad as well as all of us, that your surgery went according to plan this time and that you are recovering now. Be sure to heed any cautions that the doctor(s) gave you for post surgery and if they gave you any of those super strong pain killers, be very careful and try to use them as sparingly as possible(sometime they can be very habit forming in nature)(they gave me one that was almost that way on my last hernia surgery and I got off it as soon as I could manage without it). Today is a free day for me so no gym today but rest up for my LBWO start of the week tommorrow.  I hope all our warriors are doing well today and that all goes according to plan or at least close to it, Keep Moving forward eveyone!   Welcome to all returning and new members to this blog also!!!

Hello worriors

Well today was my cardio day and to mix it up on my last week of C-2 I did the “Shawn –T” insanity pure Cardio work out. Now I know how it got its name. It was one insane work out. Has anyone else tried this yet? I may have to fit in into C-3 on my cardio days.

Hey Warriors: Hope you all doing great!! The warm weather is finally here (at least for now) and I'm going to start doing some outdoor running. Most of my cardio has been HIIT on the treadmill but would like to enjoy the outdoors more this spring. We have a little trail by my house and one section of it is about 5k. I was wondering from some of you that are "runners"....what is a good time for a 5k run. I'm thinking 30 mins. sounds about right. Any advice would be appreciated.

BD: Just read that you had surgery. I'm glad you came out of it well.

Take care Warriors...."To achieve what others don't you have to do what other won't"

Hey Fit4Life - Couple things...

First I want to say that you were the first or second to respond to my first blog on BFL with my first BFL cycle.

This blog has really made a difference for me. I tried BFL about 5-7 years ago. Got to week 3 and punted!

I think the BFL blog site has enabled me to stay motivated and I am in week ten this time and  I have no doubt I will finish this time. Then on to C2 on Apr 9th...no doubt. So...just sayin' thanks in for reaching out to me.

As far as running, I think the question really is how fast can you run the 5k and how to continue to improve the time. I know high schoolers on cross country teams (5 k runs usually). Run this in sub20s (6-7 minute/mile range [4 min/Km]) or better.

For me at my advanced age...I have run them in the 9 min/mile range [5:30 min/KM]. But that is my time. I usually run with a heart monitor with high and low alarms and keep my pace at a point where I am cruising at about 85% Max Heart Rate.

Anyway...as they say in the car industry...your mileage may vary....but I hope this information helps...runnermom...I am sure you and others have some ideas here. I would also be interested in what you have to say.

Good Morning Warriors!!

AARRGGHHH....my stomach is so bloated; I feel like I am 4 months pregnant.  I know it is due to the fluids and anesthesia and is temporary, but nonetheless, I feel miserable!!  That is one of the reasons I don't want to take the pain meds; they would just add to it.  Anyhow, other than that and being sore, and wrapped up like a mummy, I'm doing fine!!

I will probably start logging my meals again today or tomorrow to make sure I am not eating too many calories while not exercising.  I think I will try to limit cals to 1,200 per day for awhile.

run4life:  I am right there with you; having this site definately helped me get through my challenge.  I "met" so many wonderful people along the way, and many of us are still on this thread.

fit4life:  I am not saying not to have goals.  I am just saying not to really have any true expectations for your first run.  I never trained for a 5K; just did my Hiits 3x per week.  I did my first one, with the attitude of, "I'll just see how I do, and I will just want to improve from there."  I just wanted a # to beat.  I remember my sister waiting for me at the finish line, and I said.."did I do it under 40?"  She said, "I think you did it under 30."  My official time on that first run was 29:05.  I continued to shave a bit off every time I did another 5K, and my last 5K, I finished in 27:40.  That marked my one year anniversary of running races, and it was at the exact same race that I finished in that time, so it was even the same trail.  I say just go run one and see how you do; you will probably surprise yourself.  Good luck and keep us posted!!

Eagle:  I know Buzzman and runnermom do insanity workouts on occasion.  I have seen the infomercial and know that it is something that I will not be addind to my routine; too much plyo for me.  You are almost to the finish line...keep pushing!!!

WPBill:  Thank you.  No worries about the pain meds.  I have been prescribed them many times, and they end up getting thrown away.  I don't like to take anything I don't have to.  My last surgery I took them for the first two nights to help me sleep.  This time, I've been trying to just stick with Tylenol.  I don't have an addicitve nature; I've never had any real addictive habits, and I'm not about to start now!!  Thanks for looking out for me.

runnermom: I can already tell that your posts are going to kill me during my recup time; your workouts are always so fired up.  Keep making sure to throw in some extra reps for me, and when you are running your half this Saturday, remember I can't run for awhile, so run extra hard for me.  I love my foam roller.  Do you ever take epsom salt baths?  That may be perfect for you before you run on Saturday.

I better go eat and get the kids fed, but wanted to check in.  I am taking the girls out for frozen yogurt today and then they both have to get their teeth cleaned at dentist.  Tomorrow, we will be going to the zoo for the day.

Will check in later.

Have a great day!!

Hi guys quick check in.

BD; glad u r doing well. Very busy this week even at home. Missed wo Sunday &Tues. Back seems good more cardio tonight.

Cheerz!

Claude

Hi Warriors!!!!

I am finally getting around to posting. Wednesdays are very busy for me at work.

Claude: Glad you checked in. Hope you get your cardio in tonight.

BDMom: Sorry about the bloating! I hate that feeling!!!! I am glad you are able to keep your foods clean. When did your dr. say you could start working out again? I wasn't sure how long your recovery would be after your procedure. I am the same way about pain meds....I never take them. I am allergic to most of them. As I read your post from yesterday, I have been told the same thing at the dr's office. They often take my blood pressure more than once b/c it is so low!!! My mom has high blood pressure so I am glad that this healthy lifestyle is working for me too! My dad has heart disease and high cholesterol (hereditary), so that is why I really try to stick with a super clean diet. I have a very low resting HR too so this lifestyle definitely works! I will definitely push some extra reps for you during my workouts! I'll eat a few more calories for you too...HA!!

Soaring Eagle: I LOVE Insanity!!!! I started doing it once a week during this challenge for one of my cardio sessions. It is amazing how hard it is at first, but then after about 2 sessions you get used to all that plyo. I love it....I love the challenge and I love how it makes me feel. I haven't done it in a few weeks b/c I am now teaching spinning on Wednesdays, which used to be my day to do Insanity. I will probably incorporate Insanity more into my C4 (in a few weeks) b/c I won't need to run so much since my half marathon training will be finished.

FIt4Life: I'm not sure about your running background, but running a 5k in 30 minutes is definitely a great goal for your first 5k. That would be a 10 min/mile pace, which is average for most people who are not serious runners. I'm sure you would end up finishing under 30 minutes, but it's a good goal to shoot for. If you have been running for your HIITs (regardless if it's outdoors or on the TM) then you will be just fine running a 5k. Regardless, if this is your first 5k you will be setting a PR (Personal Record) no matter what!!!! Good luck!!! I plan to do more 5ks after my half marathon this weekend. There's one in April and one in May that are local that I plan to sign up and race.

I taught spinning this morning. It was such a fun class!!! I got lots of good feedback after the class. I had one man tell me that I kicked his butt and that the reason I was so fit was b/c of spinning. I corrected him and told him that the reason I was so fit was from being in the weight room 4 days per week!

Run4Life: Isn't this thread awesome!!! Way to go on being on Week 10...that is AWESOME!!!! Let us know your progress when you are done!

WP: Good to hear from you!!! Hope things are going well in Florida!!!

My legs and glutes are still very sore from my LBWO on Monday. I don't plan to work them anymore this week to save them for the race on Sunday. I will work chest and back tomorrow and then on Friday I will probably do another kettlebell circuit like last week.

As always, nutrition is packed and clean. I plan to grill turkey burgers tonight...YUM!

Have a great rest of your day Warriors!!!!

Run4life....BD....Runnermom: Thanks for your response. Well....I feel quite humbled by my first 5k today....30:55. I thought I would do better. But I am motivated to bring that down to a respectable time....at least under 30 mins. So there you have it. Hope you're all having a great day.

Great Job Fit4Life.

I hope the run was enjoyable. I know the weather here is almost perfect for a run...I am on the south side of the river.

Again...excellent job it is all about enjoying the ride (or run in this case!).

Ok I am this is the second time that I wrote a small novel to you guys only to have it go poof.. and vanish! OMG I am soo frustrated! wrote last night only to see that it never posted.. just now wrote a damn small novel only to have it disappear right before i was gonna press reply.. BOO!!

So here is the short and sweet version..

Monday: Finally got the all clear with my Dr. post neck surgery then hit the gym in the eve blasted my chest and triceps.

Tuesday: Gym 450 am. Deadlifts and back work managed to get 365lbs for 4 reps and a nice strawberry on my shin from the bar rubbing during the lifting :) battle scars I have to admit it's been a while since i moved weight like that.. I plan on shooting for 405 in the next couple of weeks.. made it back to the gym for lunch did my KB circuit 16kg in the aerobic room :) incorporating some ab work 20 mins and a 10 min cool down on the elliptical..

Today stayed out of the gym and went for an old fashioned BFL style 20 min HIIT run managed to cover 2.3 miles it was hot and windy so it was pretty challenging..

BD: hope u are healing well and the bloating has started to subside..

Bill: I bet you are more than ready for your april 9th start.. sorry for taking so long on adding u on here they really have to work on the alert process. The little number in parentheses next to your user name just doesn't cut it lol..

Runner: glad you are still kickin @ss I think you are making a right move by resting your legs before the long run this weekend.. and props on correcting your spinning student on the real reason that you are soo "fit"!

Claude: thanks for popping in and letting us know how u are doing Hope u knocked that cardio out of the park.

runforlife: Congratulations on nearing the finish I have been following your "niner" thread and must say out of all the threads i have participated in, yours has been active throughout which says ALOT especially this close to the end.  

Fit nice time for your first 5k attempt there is a 5k feature on the tm's at my gym and I have completed it under 30 mins but Im sure actually running over land with hills and wind will yeild a different result. I am on the hunt to find one and give it a shot.

Parson, Cuervo, and anyone else i may have missed stay strong..

Will try to check in tomorrow Legs is on the menu The next few days will be quite hecitc all 3 of my jobs will be using me at one time or another so I will be very busy lol.. Still will make time to W/O and check it even if I have to do it by phone :) anyway have a good night and great day tomorrow.. much aloha warrior ohana malama pono!