Parson- I am so sorry for your loss.  You are very brave and steadfast to preach your friends funeral.  God bless you now and in the weeks to come.

My goodness, life sure does throw curveballs.

Afleece, please take a couple of days off till you heal, but keep eating right, and use the downtime to plan and workout in your mind what meals and workouts you will do when you are better.  Your spirit is in the right place and I cant wait to see how your challenge will progress!!!

Lighter note- after my crappy weekend, I got on the scale, and found that I had lost 5 lbs since week 4! dont ask me how but in a week and a half, POOF! gone!  my britches are getting baggy boys and girls, and I am feeling just as I hoped I would at the beginning of my challenge- Comfortable and confident  in my own skin.

Hey everyone,

I hope you are all doing well.

Runnermom - Welcome back and Happy Birthday to Cody! Glad things are going well for you.  I will let you know what happens with the new powder. I needed a change, so this got high ratings and I decided to try it. I am a 100% whey guy myself, but a change might be good.

BD- Sounds like you are fueled up and ready to kick some serious a$$ the last weeks. I need to keep my momentum going. Ate a couple of sweets this morning that some vendors brought in, so I too slip every once in a while. I do not really worry about it though. I have to have confidence that it will not send me into a downward spiral. That is what I admire most about you and the other Warriors, you notice an issue and correct things so they do not get out of hand. Great job. We will be praying for your duaghter to get good results from the tests.

Afleece- Sorry for your troubles this week. You have the right attitude and will succeed regardless of what life throws at you. Take care if  the leg and do not risk injuring it more.

Island - I hope things are good with you. Glad you had a great time with the kids, and Happy Birthday to you daughter. I look forward to seeing your progress over the next weeks and months.

Tazz- Whats up Brother??? I am glad to hear you may be turning a corner with your health issues. You have the knowledge and drive to be better than ever, so give it time and  you will be ready to roll. You have a home here whenever youyou start back up. I am worse than I have been i a couple of years, so I have a long journey ahaed of me. I am ready though. Nothing will stop me. I sent the message through MFP because I thought it would send you an e-mail and didnt know if you were checking in here or on that site. You are still a hero to me for the way you have done things and how you carry yourself through the good and bad times.

WPBill - Glad you are liking the new routine. I am anxious to hear how your body reacts. Change is good so you will likely see changes soon and often.

Claude - Hope things are well for you. Check in when you have time.

Parson - I hope things are good. I know you had a hard time preaching your friends funeral and were honored to do so. Hang in there and let me know if you need anything. As we have discussed before, workouts are a great outlet for us. I know that when my buddy died last year, I would do a set, cry a little, then do some more. No one was around but me and the weights. It was therapy for me. You will be back in the saddle in no time.

ok, I took pictures today and was disappointed with my results. The pictures didnt come close to showing the changes I feel. I am still heavier than I have been in years, so I should be disappointed in myself. Tomorrow is weigh in day and I hope to be close to 20 pounds down in just over 4 weeks. I have lost 3.5" from my waist and about 3% bodyfat. I think I am being more relaxed this time and it will take longer but be more enjoyable and sustainable. I have always been balls to the wall for weeks, then I burn out and stop. This time will be different. Having my wife working out and eating right has helped alot. I will wait to post any pictures until I can see some real changes. My goal was 30 pounds this 12 weeks, so I think I will get that, but I will still need another 20 pounds to be in the range I want. I have the rest of my life to keep this up so I will not stress over it. Slow steady progress will make me happy.

Have a great evening gang. I will give it all I have every day guaranteed. Later.

Late night check-in from me.  I probably won't be able to get on here tomorrow, so consider this my Thursday post..ha.  I am taking the girls and their friends to the waterpark, and then they are getting their hair cut, then to the grocery store, and back home for voice lessons for Britt.  I won't be able to get to the gym, but usualy don't on Thursdays anyhow.  I will do my HIIT early before we have to leave.  I am packing a few things to take with me.  No food is allowed in the park; they want you to eat their crappy food.  But, I will eat on the way there and have something in the car for when we leave.

Cuervo:  Any progress is progress, and you are doing fantastic.  Yes, you have more to lose this time, but 3.5" and 3% bodyfat, and possibly 20# down is amazing!!  You know it takes time and perserverence.  You have all the tools you need.  You're gonna meet your goals; I have no doubt!!  I am glad you and your wife are on this fitness journey together; it is nice to share the gift of good health.  She seems to be honed in and doing well!!

Miss Understood:  It truly is what you do most of the time that matters.  Your body is going through changes you can't even see.  The boost to your metabolism is good if you have been real stringent with your diet, that is why Phillips included the free day into the program.  Some people are ready to give up if they don't see that drastic drop in the beginning, not realizing that their bodies are making changes from the inside out.  That is why this program is laid out to take 12 weeks to see the best possible changes.  Keep it up; you will be amazed at what your body can do if you treat it right.

Alright, I am getting tired and ready to go to bed.

Have an amazing Thursday.....the weekend is almost here!

Hi Cuervo,

I just skimmed through some of the BFL Warrior messages.  Really inspiring!  Yours caught my attention because tomorrow (Thursday) is my first free day!  It seemed like a great idea to keep me from quitting the program further along the way. I know that every week I can have something I miss.  But for the past week, I have also been concerned that I would totally lose it, have more than I should and eventually fall off the wagon.  I'll think of you tomorrow, and hopefully that will keep me from going crazy!  For me, rather than giving up free days entirely, it would be better to be able to have a special something or two on free days and learn the discipline of the best exercise of all - pushing away from the table!

Cheers,

Mary

Hey warroirs, Busy past couple of days but still getting it done deep squats today with my last burner set 235 for 23 reps.. OMG that had me pouring and endorphins flowing! stiff legged deadlifts with leg curls and then some turkish get ups using the 24kg bell talk about tough especially during the top half of the get up from lunge to standing I forgot my legs were already fried from squats and stiff legged deads lol... I got my set in though and went on my merry way to work..

Parson: My thoughts and prayers are with you too, I cant even imagine what you had to bear when you preached at your friends service Im sure his family was and is forever greatful..

Runner: Im so happy to see you posting again!! Glad things are clearing up for you and you are feeling better!! Keep rocking it lady!

Miss: wow Im happy for you!! Now back on track and get r done!!

Afleece: Same with you rest up and take care of yourself, Keep the diet clean and you will be fine..

Mr. TAZZ: Glad you checked in here and I really hope you can turn the corner and come back with a vengeance.

BD: You got your planning down good! Have a great day tomorrow!

Cuervo wow down 20lbs sweet!! Your making great progress keep pushing the physical changes are soon to follow you been there you know it!

Bill and any others I may have missed... It's hump day :) much aloha all

Morning Warriors!

Glad to see all of you pushing/working through ALL that life is throwing at you.  I told Ceurvo last night that I tried so hard yesterday to get up and workout, but my body simply couldn't do it.  Thanks man for reminding me that it's ok to step back and let everything settle down.

I got up this AM and worked out.  I had more or less scratched out the last half of the workout...but something clicked inside of me and finished the workout!  I got to thinking about my friend and how he never quit...he encouraged me many times to do the same.  So I finished it and felt SO much better for it.

You guys are doing great!  Keep it up and have a great day.  Sorry, I don't have time for personals this AM.  I have a crazy busy day ahead....Give it your best today and be a WARRIOR!

Hi Warriors!

I got up and had a great UBWO. I started off with a cycling warm up on my tri bike (indoors on the trainer) and then hit my biceps, chest and back. I added in some abs today too! I got the new Oxygen magazine Abs edition and did one of the workouts from there. I am back down to my target weight so I am pleased :) Clean eating makes all the difference!

Parson: I am glad you were able to finish your workout this morning for your friend. So many times when I am struggling during my workouts or runs, I tell myself that I am doing this for all those who can't.  It really helps push me through.

Island: Sounds like an awesome workout, as usual for you!!!! Thanks for your kind words...yes, I am back to ROCKING it!

BDMom: Sounds like you have another busy day with your girls!!! Hope you have fun! Cody turned 7 yesterday. I can't believe my baby is 7!!!  I actually contemplated having pizza and a piece of cake last night (mental strength is a tricky thing sometimes!) but I was strong and resisted. I reminded myself how I would feel AFTER I ate it, and how the sugar and carbs would once again wreak havoc on my body. I brought a homemade protein bar to the party, so I ate that while the kids were playing games! I thought about you and how you had resisted the chocolate fountain at Delaney's party, and that gave me strength!! Also, congrats on your amazing progress!!! Just curious, what did your BF% drop to? That is always a number I would like to see lower.

Cuervo: I love your attitude. Slow, steady progress is they key, and yes, this is for LIFE. If only the rest of the world would get it!!! It sounds like you have made amazing progress, and I am so glad that your wife is right along with you on this journey. I know that makes all the difference.

Miss: Congrats on the weight loss!!! I am so happy for you! The most important thing is that you are feeling better about yourself and know that you are doing this for your health.

WP: What is the new program you are doing?

Afleece: Rest your injury so you can come back even better!!! I know it's not easy, but it will be the best thing in the long run. As long as you are keeping your food clean and controlling your portions, you should be just fine.

Alright Warriors, gotta go get some housework done, and then Mickey has his first football practice tonight. I'm sure it will be HOT! Have a super day!!

Morning Warriors and Happy Friday!

Another quick fly by for me.  I hope to settle down next week...

LBWO is done!

Don't know how, but I lost about a pound this week!  I'll take it considering the week I've had.

I've got a crazy busy day ahead, but the weekend is upon us!  Have a great day Warriors!!!

Good MOrning Warriors, Just a quick post today because I will be working out early so I can catch a movie I couldn't go see yesterday due to a Presidential motorcade near the local theater area(guess who that was speaking at Rollins College),   BDMOM:  Bet your all excited about the school year coming up. Hope Delaney is doing well , be sure to enjoy the rest of the summer while it's still here,    Parsons:  I pray for you inner healing and understanding of how the guy above works in his mysterious ways.  Working out sure is great to help with that healing and redirection of efforts. Cuervo: will we be seing the photos, despite your dissapointments with the overall results?  I am sure you made more progress than you see yourself and that we will all be impressed.   Afleece:  Hang in there gal and keep on moving forward. Be sure to keep us posted on your progress and problems.   Islanddude: Way to go on those workouts!  Your were right this is my second week of free squats (NO smith rack) and I am seeing some great definition and results from that, just have to watch my balance. On a split squat should the back leg really be up on a bench or chair while performing the squat or is it just enough to put one leg out in front of the other the same way.(looked it up on line and it shows the back leg on a bench)    RunnerMom: My new routine is 4 times a week ( plus one day of cardio at the end),  weight workouts with some machines  , sets of 3 with 15 reps and 45 seconds rest between sets,  two body parts a day plus abs thrown in at the end. It seems to be working out just great for me right now.   Well got to go, If I missed anyone this time I;m sorry but everyone have a great workout or free day and Keep Moving FOrward!

Hi Warriors,

Sorry for not checking in still in reno mode here. Electrical and the wall  is done took longer than I thought. So onto the easy part I  hope. Missed my wo yesterday will be going to the gym soon. Will do cardio I have been doubling up on Mon. & Wed. so don't feel to bad about missing. I figure hauling drywall up the stairs and installing it along with runningt up and down the stairs alll day was wo enough. Ha! Just have to install corners on dry wall then start preping for backsplash will be moving one switch over about 2" seems like alot of work but will look better when it's done. I go back to work on Aug. 7, it went by too quick I need more vacation like maybe Aug. too.lol. Linda is still the same no improvement. Still waiting for MRI apointment.

Parson,

My condolences to you and your friends family. I can't imagine what that would be like for you. Glad to hear you are getting back on track.

Cuervo,

You are doing fantastic slow and steady that's what I like to hear great reminder for us all.

Runner,

Glad you are baaacckkk! Missed you. Thanks for re-opening my eyes to clean eating. I will have to make more of an effort on that front. Happ yB- BD Cody too. Island is right about punching through once you start doing that it won't slam your arm so much just learned that on Sat. too and keep it close to your body, rack knuckles under the chin. You will get it if I can,lol.

BD,

That drink looks awsome and sounds so yummy I would of had at least a couple and regreted it later. Good control and the price certainly helped. You are already back on pace so no sweat for you.

Island,

Glad youyr staycation went well and you found a new toy to play on the water with. Happy B - BD to your daughter too. As always you are killing it and will lose that 5 # in no time. KB ROCKS my world now too.

Tazz,

Glad to hear from you too progress is progress Happy B -BD to you too. Keep in touch. You have always inspired me. I'm cheering for you.

WP,

You have the right mind set. Now if only I can get there.

Miss,

Congrats on your weight loss. Just keep eating clean and you will see more of the same.

afleece,

You have the right mind set but don't push through the pain your body needs rest to recover. No need to hurt yourself and put yourself out of the game for a longer period that could have been prevented.

Gotta go have a great day.

Claude

Good Morning Warriors!!

I will be taking Delaney to a day camp in a little while and then taking Britt to ortho.  We are hoping she will get her braces off soon!!  I will then bring her home, and head to the gym to get my UBWO in.  Tomorrow I will do spinning, and then I am having my sister & family and my dad over for a BBQ.  I already planned out what I am going to have, and I am not going to stray!!  Food is planned and clean for today!

Claude:  Drywall hauling and hanging certainly sounds like a great all over body workout to me!!!  Enjoy your workout today; I know you will kill it.  I hope Linda hears back on that MRI scheduling soon!

WPBill:  what movie did you end up seeing?  You stayed away from that popcorn, I hope!!  Keep up the great work with those workouts!

Parson:  Slow down!  Congrats on the 1# loss!  You are doing great.  You can't be too far from your weight loss goal!  I am glad you let the memories of your dear friend guide you through your workout.  He would be honored.

runnermom:  Did that oxygen mag come with your subscription, or is it one you had to buy separate?  I am going to get those abs in one way or another, if it kills me.  Way to stay away from that pizza and cake, and congrats on being back to your target weight!!!  Not sure when I will get there again!  My BF% is reading in the low 18's, with the omron, so I am sure I am closer to low 17's.  Everytime I have had the underwater fat testing done, I've also done the omron for comparison, and the omron is usually 1-1.5% higher.  To tell you the truth, I have kinda gotten less obsessive about the body fat.  My goal was to just see it go down, and it did.  A month ago, I took 3 readings, which varied about 1/10th to 2/10%, and I took the highest one.  This past weekend, I did the same, took 3 readings and took the highest one.  So, I know, based on that gadget I lost 1.8% over the past month.  I'll take it.  How did footbacll practice go?  I can't believe NFL preseason starts this weekend.  

Island:  Way to kill those workouts every time!!  Your energy and enthusiasm is contagious; no doubt you will be an Awesome instructor!!  

Mary:  If you don't already have a group that you are getting the support and encouragement you need from, feel free to chime in here anytime.  We are all in different phases and stages of workouts, challenge, etc....but we all try to eat as clean as we can and workout as dirty as we can.  We are here to pick up and motivate one another.  We'd love to hear more about you!

Rock those workouts, and don't let the weekend get the best of you!!!

Here's one we all need to remember!!!!

Hi Warriors!!!! Happy Friday!!!!

I just got back from Gold's. I had a KILLER workout!!!!! I warmed up with an easy TM run, then had a great LBWO and incorporated lots of plyo (to keep my HR up) and got in my abs/core too!!!! It was one of the BEST workouts I've had in a while. I went to the gym a little later this morning (after I brought kids to camp) and had eaten a good breakfast, so that might have made the difference! When I walked in the gym, the membership director was at the front desk and begged me to come back as an instructor....she said that a lot of members have asked for me. It made me feel good, but I explained to her that I just can't fit it in my schedule right now. It's always good to hear compliments though :)

BDMom: I love all your motivational quotes!!! I had to buy the Oxygen mag separately...it was one of their special issues. I find that on my BF scale my % always correlates with my weight....when I am at a particular weight, then my BF is always the same at that weight. I know it's not accurate....I am going to look into getting a trainer to measure it with calipers. The trainers at my Gold's only have an Omron, so I will have to look elsewhere. Mike ended up getting off work in time to take Mickey to football practice, so Cody and I stayed home. I like Mickey's coach already....most of last night was talking about team work, respecting others, and cutting out sugar!!!!

Claude: Sounds like your home improvement work was quite a workout! Thanks for the KB tips....I'm sure I will get the hang of it. I like wearing the wristbands though.....I have TINY wrists and they seem to give me a little bit of support. I am starting back to work soon too and would love another month of vacation as well!!!

WP: Sounds like a great new workout plan. I am glad it's working out for you. I also like how you are incorporating abs. I'm trying to do that more too!

Parson: Still thinking about you! I hope your weekend is relaxing and that you can spend some time with your family.

All you other Warriors, post and let us know how you are doing. I am planning to do a mid-distance run in the morning since it's my cardio day. Mickey has football practice at 8 AM, so I will have to get my workout in super early! I WILL stay clean all weekend....no free day for me. I know my body does so much better when I am totally clean!!!

Have a great weekend!!

Well I am back in full force, did my cardio(zumba) this morning at 1:30am then I got 12,000 steps on my pedometer yay work, not. But it seems as soon as I get one part of my body Feeling better, another part acts up, and this time it is my right arm right at the shoulder and chest area, omg I am getting so sick of this, but as long as at least some part of my body feels fine I am working out that part of it. What doesn't kill you only makes you stronger lol.