Hi Gang, Just a quick pop in.

Runner I'm all in as of Monday will try and get more organized for this one. Did you have a chance to fix your profile pic yet?

Parson I will send you a friend request on MFP, take a look and would like to see your diary also. Light cardio until Monday then back at it.

BDMom, I haven't had a chance to fix the 40-40-20 thing on MFP will try and do it soon.

To all the worriors, Have a great day.

Claude

Hi Warriors!

Happy Birthday to  me! Yes, I am feeling a year older today! No big plans for today...will probably go out to dinner tonight b/c the kids said they would like to do that. I told them I didn't want a cake. No one in our family is a big cake eater, thank goodness!

I taught spinning this morning and had a good class. I had a lot of people there this morning so I was happy! You never know what you're going to get at 5:30 in the morning!

Parson: I love working out with my husband, but our schedules and the kids just don't allow it to happen very often! I wish my hubby would do a challenge, but it will be something he has to decide for himself. On MFP, I think you can only view the person's diary if they have completed their entry for the day. Believe me, I eat a lot more than a couple of hundred calories in a day!!!

Zavi: Wow...week 10...that's awesome!!!! Have you been thinking about what you will do after this challenge is finished?

BDMom: I had to laugh at your post! I could say the same thing when I look at your profile pics.....that I hate you in a loving way! I still would love to see that much definition overall in my body. I will keep working at it!!!

Claude: Glad to have you start a new challenge with me! What are your goals for this challenge?

Run4Life: I do try to incorporate a lot of cross-training into my workouts. I feel that cross-training is SO important and I have found that biking actually helps me be a better runner and vice versa. I can't really say that I am an "endurance" biker...I used to train more on the bike outdoors when I was training for triathlons a couple of years ago and trained with a cycling group. However, I have always been very cautious riding outdoors b/c I am not a confident biker....I have clips on my tri bike and they still scare me to death! I have had many crashes on my bike from not being able to clip out in time! So, for now I prefer to ride my bike indoors on the trainer, and I also teach spinning classes. Yes, I can say that I am definitely an endurance runner. However, I have decided to limit my distance races to 1-2 half marathons per year (my body just can't handle a full marathon anymore....been there, done that...ha ha) and really focus on shorter races (primarily 5ks) and strength training. My body transformation did not happen until I really got serious about strength training (and clean eating, of course!), which started with BFL. Anyway, in answer to your question, yes, I do combine running, biking, and BFL, and it has worked well for me!

Nutrition is packed and clean. I might splurge a bit on dinner, but hopefully won't use my birthday as an excuse to go overboard!!!! Have a great day everyone!

Greetings Warriors, Hope all your workouts and free days are what you want today,.    RunnerMOM:  Happy Birthday !!! You are our Birthday warrior of the day today.  Best wishes for you in this new year.    Parsons: Congrats on getting the wife to join you on your next challenge. The best I've been able to do for my spouse so far is to get her to try the Advantage Low carb Myoplex shakes in different flavors in place of a meal here and there while at work. Still that's a start.  I hope all is well with you and your flock too!  Claude: Great enthusiasm and I am sure that will bring great results down the line as well.    BDMOM: Sounds like you are just as busy as ever with the school work , hang in there not every subject in college is everyone's best, you have to find your best and stick with that one to help you with a direction for future study.  IslandDude: Wow 780lbs on a lift, now if only I can manage that eventually too!  Today I will be shooting for a max of 415lb on the leg press , up 10-15lbs from last week. while keeping my lunge weights up in the 40lb or 45lb max range just for this next week. I progress very carefully due to a bum knee that I have on the right side.(from the service years ago).   Run4Life:  Keep our different events down here at Disney in mind and perhaps we will see y'all one day?  Sounds like your are doing great in each and every challenge run you complete.   In the meantime I have booked my session for the before photo for the next challenge to be taken on 9th April at a nearbye mall at a more reasonable rate this time.(my wife's sister from Holland is sadly not available for this one this time). And I am still preparing for the start of my next C3 from 9apr-2Jul upcoming.  Just finished reading Dr Life's book(past BFL Champion winner) and getting lots of good tips and ideas for the next challenge as well(all with a grain of salt on this one), its called The Life Plan and it was very hard to borrow from the library system here due to demand on it. I am also studying other books as well like the original Andreas Cahling Viking power weightlifting series from the past for review and tips (he signed them for me , what a surprise on that one). I hope everyone has a great LBWO or UBWO or cardio day today and y'all reach the HIT as well. Keep Moving Forward!

Howdy Warriors!!

I just got home and have to leave for school in about 40 minutes, so can't do personals for everyone today.

Runnermom:  HAPPY BIRTHDAY TO YOU!!!!!  You are one hot mama, no matter what your age is.  Enjoy your dinner.  We are taking my daughter out for dinner on Saturday with a large group of people; I am not going to have any cake either.  We are only as old as we feel, right?

Parson:  I think some people may post their menus before they are finished entering for the day.  I don't post mine until I am done entering all my foods.  I try to have them in for the week early, but don't post until I make any changes to them.  I think Claude posts his early....I hope so anyway, unless he is just eating one meal a day...(giving you a hard time, Claude).  I haven't peeked at YOUR menu lately...any squirrel or raccoon???

Tonite is candy lab for school.  Cover your ears Parson!!  I told my instructor a baby white lie, and hopefully it will get me out of eating so much candy that I puke tonite.  I told her that I gave up sugar for lent.  Which, I am really monitoring my sugar right now, since I gained from surgery and I'm trying to keep my diet clean...but it was a little white lie.  We are making 12 different candies, and I would have had to taste them all, and I know it would set me off and make me crave even more sugar, after my sugar coma wore off.  Next week will be better, I think...it is supposed to be eggs and something else; I can't remember right now.  

I got to the gym and did an UBWO; it was not real intense, but it felt good.  I then did 20 minutes on the stairclimber.  My goal this week is to lose one more pound.

Alright, my friends...I gotta fly.

Have a good evening!

Warriors!!! Hey everyone, Checking in mid week.. One thing that is predictable about life is its total and complete unpredictability.. Well started the week good got  my w'o's in good tuesday got my deadlifts in but kept it easy.. well easier this time.. more for reps than weight took it to 315 for 10 and managed to keep my shins scrape free lol, did some dumbbell rows and then some bicep work.. get to work only to find out I have a sick call for the overnight shift.. So now changes the schedule .. worked half a day went home for a few hours tried to get some sleep before getting my little ones for a short visit before going back to work.. No real  nap but oh well.. then 10 hours straight finishing up just before the sun started peeking over.. Just woke up and tryin to get in the groove to get somthing done today but man Im outta whack lol..

Runnermom: HAPPY BIRTHDAY TO YOUUUUUU, HAPPY BIRTHDAY TOOOOOO YOUUUUUUU , HAPPYYY BIRRRTHHHHDAAAYYY DEEEEEAARRRR RUUUUNNNERRRRMOOOOOMMMMM ........................... HAAAAPPYYYY BIIRRRRRRTTTTHHHHHDAAAAAYYYYYY TOOOOOOOOOOOOOOOOOOOOOOO YOOOOOUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUU!!!!! Haole lahanau :)

Bill: I know you are gonna own this challenge and the best part when you finish its gonna be prime time weather to show off :)

Zavi: FINISH STRONG!!!

OK got to get my butt awake Warriors check back later.. aloha

Warriors

WP Bill &  IslandDude – man the weights you guys are moving around requires me to us my calculator to even comprehend what that must feel like to get them to move.

Keep it up you guys are great inspiration.

Runnermom – H-A-P-P-Y B-I-R-T-H-D-A-Y!!!!

I also appreciate the insight on cross training and BFL.

I will probably be rotating Elliptical, 5k/10k running and endurance biking for my cardio days through out by second cycle. I can tell that each definitely works different secondary muscle groups. I also can tell that I seem to have lost my breathing rhythm with running. I have to concentrate more now than when I used to do more consistent longer runs. Fells like after a few miles that I am smoking a pack of cigarettes…not quite natural. I know it will come back and I know from past experience that I will also need that for my longer bike rides. I did a week long ride last year on a mountain bike with a triple ring crank – regular pedals. I now have an endurance bike and will be working my way into clips…everyone has been telling me that everyone falls …at least once using clips. You just forget…right. I am looking forward to getting more power out of the strokes. I also plan to buy a bike computer that will also monitor cadence. That should help me with cruising. Cannot wait for the weather to break permanently!

Zavi – great job on week ten… you planning to do it again? I am finishing up week twelve…fells like I am getting ready to say good-bye to an old good friend…or at least until we meet again C2 (-:

If I am reading right it sounds like Claude and Runnermom are gearing up/ or have geared up with another challenge.

You asked if I am doing a marathon this year…or training for one. I have run three in the past and have centered them around milestone birthdays if you know what I mean. I am not currently training for one this year. I do run a ten mile charity run every summer and there is a training schedule that starts in early may for the last August run.  I have a weeklong bike ride with some good mileage every day (75 to 95 miles a day) and so I am trying to figure out how to combine all that training. I am starting to look at triathlon (or more accurately duoatholon  (?) [running/biking] training strategies so I can get the running training and the biking training in. I would like to feel like I might have one more marathon in me in a few years…but we will see how the body holds up. The last one I did was more of a touring run (if you will). I did not put much pressure on myself trying to beat the clock. As a result I also feel it was perhaps my most enjoyable one!

BD mom you have been great encouragement for me and I now understand what you were posting to me in the past. I have to exercise days left (officially) and it is starting to feel a little bit emotional for me. I think this has allowed me to finish with a perfect run on workouts including doubling up on cardio for the back have of the program. This week I am averaging a 700 to 900 calorie burn everyday…and have two left that I know I will rock on. It has got me pumped.

Parson you will have to let us know how your wife if doing …mine is also interested and had some foot problems when I started the last time. I think she is getting motivated.

Claude excellent job putting another one in the bank.

and Cuervo – sounds like you guys are still hang in there well.

Well I have taken up too much bandwidth…

…wish all a great week.

Hi Warriors!!!!

Well, I went a little overboard at my birthday dinner last night...I cannot resist the bread and cinammon butter at Texas Roadhouse!!! Bread is my downfall!! Anyway, today is a new day and I am moving on!

I had an awesome workout this morning and pushed myself HARD! I warmed up with a 1 mile sprint on the TM then did UBWO focusing on pull muscles (back and biceps). Tomorrow will be LBWO for me, then Saturday will be a short to mid distance run.

BDMom: I hope your in-laws make it in safely today. Have a great time with your daughter this weekend! I hope she has a wonderful birthday.

Island: Thank you for serenading me with Happy Birthday! Youare so right....things are never as you may try to predict them to be! You are so great at managing your crazy schedule! Way to fit it all in...that's why you are a WARRIOR!!!

Run4life: Yes, week 12 can be quite emotional. But don't worry, as you said, C2 is right around the corner! I think you will love the clips on your bike once you get used to them. The hardest thing for me is the dismount and clipping out. However, it definitely gets easier the more you do it, just like anything else. Also, just like you said, once you become consistent with running and biking, your breathing will definitely become more natural. Keep up the good work!!!

WP: Good luck on your upcoming challenge! You sound like me with all of your reading....I try to read everything I get my hands on and soak it up like a sponge! I just love reading, especially about nutrition and fitness. There is always more to learn!

Have a great day everyone! ONE MORE DAY til Friday!!!!

Super quick fly-by.  Leaving for class in a few...all day school today.  Then home for quick dinner and homework, and off to Britt's choir concert.  My husband will pick up his parents and meet us at the concert tonite.  Tomorrow the girls have a half-day at school, so will be able to spend some time with their grandparents.  Not sure how much I will be on the next few days....

I am glad I resisted the candy lab last night; I was down the 1 pound I set as a goal this week.  My weight is at 111.5# this morning, so down 3.5 since my surgery.  I don't care if I lose anymore; I just want to start killing my workouts again starting next week.  I did get my HIIT in this morning.

Run4life:  Finish strong.  We are all at the finish line waiting for you!!!  You rock!!

Island:  Hope you got some sleep and that you get some downtime soon.

Runnermom:  Glad you enjoyed your birthday and dinner.  You know exactly what to do to keep that bread from migrating to your butt...ha!!  I would prefer hot bread and butter over dessert anyday!

K...gotta run!!

Hugs!

Hi guys!

Everyone is doing a great job! Keep it up it inspires me.

Runnermom- Happy belated birthday! Glad you had a great day!

Runnermon & Run4life I do plan on doing another Challenge after this one. Do you recommend taking a few days or a week off in between challenges, just do an light workout, or just plunge right into it?

Is there anything else I should do differently in the next challenge? Right now I am following the program doing upper body, lower body and cardio days. In May I will be doing a bootcamp class along with BFL. I signed up for it months ago and now I'm thinking it may jump start my second challenge?

Run4life- That is funny that you tend to do marathons around milestone birthday's. This month I did my first half marathon and I will be 40 next Wednesday. I just started running back in October and have run in 4 races now, starting small and working my way to the half. But I must say I have no desire to run a full marathon! LOL!

As of today I only have 2 more lbs to meet my goal for this first challenge (10lbs) I don't know the exact body fat yet I will know that at the end.

Have a great day!

Zavi - sounds like you are getting the running bug!

I never intended to do marathons around my milestone birthdays. It was going to be do one check the box and be done with it...

I guess, like this BFL, it just bit me....I met so many interesting fantastic concerning people during the marathon training and the run that it kept me inspired...sounds like this BFL program right...RIGHT!

I have heard that you will do yourself good taking a little time off...not totally off just active rest.

Someone (BryonL - great guy) posted this up as a re-post and it was really hopeful for me in deciding to take a little break with 'active rest' between C1 and C2. I believe that the Late Michael Harris is a past BFL champion...

Hope it helps you decide as well.

• Getting the Most out of Your Time Between Transformation Challenges

by: Michael Harris 3/18/2007

Are you planning another challenge after finishing the one you’re in now? If so, the material that follows should be of some interest and some help to you. It seems like roughly one-half of those who start and complete a 12 week transformation challenge are planning on going into another one in order to get into the shape that they want.

The first thing I want to ask you–actually I’m begging you–is to NOT GO IMMEDIATELY from one challenge right into the next one without a break. Here’s why. Whether you really feel like it or not, a transformation challenge takes a toll on you. The early rising, strenuous exercising and relatively strict dieting are good for you–but over 12 weeks time they can also wear you out. You deserve AND NEED a week or more of rest before you get back into the gym. Think about this: If you go right from one challenge to another, what you’re really doing is taking a 24 week challenge. That’s nearly 6 months, and it’s longer than most should be doing. Most second and subsequent challenges that occur without a break between tend to be very unproductive and unhappy experiences. They also tend to be more often plagued by injuries, illnesses and overtraining effects.

My favorite fitness author, Albuquerque attorney Clarence Bass, coined the phrase "active rest." That’s what you need to do between challenges. What you need to do, for at least one week and preferably two, is to stay clear out of the gym and away from the weight lifting routine entirely. And don’t worry about losing muscle mass, you won’t. The phenomenon called muscle memory will put you right back into the groove very quickly once you are rested. In fact, you might actually pick up some muscle mass due to the well-deserved rest. Your joints will thank you for it too.

Instead of lifting weights, do one or two of your favorite non-resistance training types of exercises. I do lots of calisthenics such as pushups, pullups, and squat jumps. I also do some bike riding or stair climbing. I take very long walks with my dog. Others enjoy things like swimming, mountain climbing, hiking, or even chopping wood and heavy gardening activity. This gets you out of the old groove, works different areas of your body, and still gives you plenty of fat-burning and fitness forming activity.

As for the diet, stick with the six meals a day. But, add in a bit of red meat if you are inclined, and experiment with some non-typical foods. This might be a good time to try a little of that natural peanut butter you’ve been craving. I eat a fair amount of non-tropical fruits and berries as carb portions during my rest periods. And I eat some lean red meat which has lots of creatine in it. Don’t make your two weeks off a two week free day or you’ll regret it.

Happy Friday Warriors!

What a crazy week for me it's been.  Nothing bad, but very busy!  Too much to even list LOL!

My UB and LBWO's yesterday and today were great!  I really needed them to be great because they really gave me what I needed for the day so far as energy and focus.

I am Mr. Mom this weekend...we have soccer games and bday parties.  Should be fun!

Make it count my friends!

RM - Sorry I'm late here, but happy birthday!!!

Runforlife

Thanks for the info! I used to do a bootcamp and we would do it for 4 weeks and take a week active rest and then back at it. So I will be doing the same with this.

As for the running bug...I'm not so sure! I love it when I sign up and I love it when it's over but everything in between I do love so much. LOL! I guess that's where I hear it's a love hate relationship. lol

Have a great week end. Monday starts week 11! Whoo Hoo!

Happy Friday Warriors!

Just a quick post for me today.....I just got back from my son's spring party in his kindergarten class. Lots of fun!

I had a great LBWO today. I started with some Tabata sprints and then hit the weights. I tried a new workout from Oxygen magazine that focused a lot on glutes. I love mixing things up! I plan to do a short run for speed tomorrow morning to begin my 5k training.

Nutrition is packed and clean. My sister and her family are coming to stay with us a few days next week on their Spring Break...I will have to work hard keep my nutrition in check! We are still waiting on Spring Break here...ours doesn't start until April 9.

Parson: Have a great weekend with the kids! We have another Easter Egg hunt this weekend, but our soccer games were canceled (due to the Easter egg hunt!). How is your wife's new job?

Zavi: I personally did not take a break b/t any of my challenges b/c I have always worked out. I take a rest day every week, but that's enough for me. I think it is a personal preference and it depends on what your body is used to. Listen to your body....if you feel you need a week of active rest, then take it. I think you have to look at how you feel both mentally and physically, and do what feels right for YOU.

Have a great weekend Warriors!

Wow. Are you guys running the Warrior Dashes? I did one in Colorado a couple years ago and would love to get back into shape to travel and do more.

Moabmama - (Utah?) I am doing one in Michigan.

My work colleages talked me into it. I must have made them mad at the time tehy talked me into signing up and now they might be planning to get me back.

I will have to make sure I run slower than they do ;-)

It does sound like the 'Dashes' are fun!!!

Have a great weekend