Happy Friday Everyone!!!!
It's been a couple days since I have updated on my progress. I had my 6 month follow up at the doctors and the news was fantastic. I no longer take and medications. The doctor stopped everything because of my get blood results. Since my last doctor visit I lost 21 pounds. My blood pressure was 110 over 70, my colesteral was 154 etc. All the numbers are in line and I feel great. This excludes how my body looks which excited me even more. I do have a couple questions for everyone. I have introduced grapefruits tio my plan in the morning with cottage cheese. I hope this is ok. It tastes very sweet to me. It may be the Ruby Red grapefruit. It this ok to have a whole grapefruit? Should i cut it in half? Need advice. Also, I seem to have stalled on my mid-section. I still notice the very smal tire around my waist. I would think this should be going down. I believe my body is doing its magic but I am not really seeing anything. Everyone seems to be doing very well. Congrats to all!!!!!!!!!!!!!!!!
Happy Friday Week 10!
Had a GREAT LBWO today! I increased my weight on every exercise 15 lbs. except crunches! I felt I was reaching my "10" with previous weight, but once I charted all my progress so far on the new Excel spreadsheets I saw that I hadn't increased in Lower Body like I had in Upper Body. So I decided to take it up a notch anyway, and just see if I could maintain form. IT WORKED! My 10's felt more like an "11" with almost complete failure to get through the rep...but I got them and now have a new weight level! I would never have picked up on this without being able to see all my Lower body workouts from Week 1 to Week 10 on the same page together...which is why my modified Excel spreadsheets are so useful! If you want a copy emailed to you I send it. Just email me at firstname.lastname@example.org. The ones I send you will have ALL my data input with notes up to this point so you get the idea, then just erase my stuff and save it - then start inputting your stuff and take a hard look at your progress in all areas so far! It's an eye opener.
Scott - Great progress with your checkup! I think with Grapefruit or anything else, you should still hold to the portion sizing guideline of "fist" size...like you would pick a baking potato. Any fruit is good to use with the Cottage Cheese, but I still try to limit my fruit intake in that the BFL and EFL books say that fruit should be eaten in moderation because a lot of it will keep you from losing weight. Probably the high carbs and fructose. I too am not seeing any real "magic" like before and after pics in the book. I have lost around 30 lbs at this point and can see some definition peeking through the remaining fat, but I gotta bring my BF% down much more from here to see anything...that's why Challenge#2 starts 4/3 for me!
Thanks to all for the encouragement on the 5k. After I ran 3.5 miles yesterday and then worked all day, I had a little swelling in my left ankle and a little pain when walking. But I took some Ibuprofen and this morning it was much better. Would hate for my 48 yr old body to "blow a gasket" before my first 5k, so I'd welcome prayers! What they say about distance running is true: You tend not to lose weight like you do on HIIT only. I checked weight this morning and I'm right where I was last week...hope that's not a trend! LOL
OK, this message is long enough! I GOTTA hit the shower or be late for work. Blessings and God's loving touch on all your lives and workouts today! TWO WEEKS TO GO!!!!!
Ugh, just lost my post that I typed, here's the shorty version!
SolidRocker - you are safe for at least another day, I made 1.88 miles at 1% incline, I know you are at 2% the last half and 2 miles, but I'm gonna get there, so keep setting the bar higher after you rock your 5K next weekend!
Jaimee - Hang in there girl, WE KNOW HOW STRONG YOU ARE!!!! Maybe check into isometric exercies while you recover, I think they use them a lot in rehab settings. You are so much further ahead than we all were on day 1, and to top it off you worked out on vacation and ate cleaner, don't discount what you are doing right!!!!! And don't they claim diet is 80% of this anyways?
Scott - check out the book the Belly Fat Cure by Jorge Cruse. A lot of "experts" say sugar tends to go straight to our stomachs, and the book is a real eye opener as to how much sugar is in everyday foods you wouldn't expect, such as meal replacement bars, fruit, yogurt, etc.
Everyone - glad you are all still here, I look forward to everyone's messages each day!
Thanks for the information. It does help you identify fruit hig in suger but I really don't have a lot more to go. I have learned a lot throughout the program that I thought was correct. I have fine tuned a lot of those areas. I certainly will do another challage to get those tough ABS to show. I trully believe that if I continue with this program the ABS will show on there own. Here are a couple of measurement.
Weight 195 171
Waist 38-39 34
I will be posting some pictures to my profile this weekend. I am excited to take them and post them. Just for fun I reached 1.93 miles on the treadmill at 1% incline. It was tough but I really want to push for the 2 mile mark.
SolidRocker-Sounds like you are really kicking tail on the treadmill. Keep up the great job
Tina-Keep going on the treadmill. I know we can both hit the 2 mile marker.
Well, have a great weekend.
Happy Saturday Week 10!
Well, for some reason the long message I typed and hit "reply" this morning disappeared into oblivion! And I AIN'T retypin' it!!
Tina - I watched carefully today, and crossed the 20 minute line at 1.97 miles. I continued on to 2.25 miles after cooldown.
Still planning to go run the 5k route tomorrow morning, if my ankle feels okay. I bought a compression wrap at Walmart last night which makes it feel better, and it's only a little achy after this morning's run.
Don't know if anyone else has these burning questions:
QUILTERRI - Why did the person who started this forum not continue with us? I see the name on other forums when I read them. Curious.
WHY does our forum have oldest posts in front and newest posts in back? Other forums on this site have the new ones right up front! Curious.
Remember to Thank God for His blessings on your life, and if you are a Christian please remember to pray for the Japanese people during this horrific time for them. None of us are assured of our next breath or heart beat! God alone decides when our time is up.
Happy FREE DAY week 10!
Wow, where IS everybody?? No posts on anyones HIIT yesterday, that's strange. I decided not to pre-run the 5k route this morning because my ankle isn't feeling great, and because my wife needs a little TLC this morning. I get so into my exercise routine sometimes, and I didn't want her to wake up this morning and fend for herself while I'm out having a fun time running. So...I got up an hour before her, and made a big, fat, Free Day kinda breakfast for us: Eggs, bacon, pepper gravy, buttermilk bisquits!
I'm a little bummed not to run, but I know my wife will have a much better morning by my staying in. I'll find a way to get it in some other time this week.
Hope everyone has a blessed and enjoyable Free Day, and let's here from some of you about your HIIT yesterday or whatever day it was for you...I look forward to it!! :D
Here's to Week #11....GO TEAM!
Stephon - That breakfast was very sweet of you - I am sure your wife really appreciated it, plus the fact that you stayed home to spend some time together! My boys laugh at me because they know one of the nicest things I think my husband ever did was pull off the freeway to get me a diet coke when I had off-handedly commented "I would kill for a diet coke right now". We were only about 15 minutes from home, and it had been a long day for him, but I like for them to see it's not about the $$$ spent, it's about doing what makes someone feel loved/cared for.
I'm heading up to do yesterdays HIIT later today with my older son, I missed a day earlier this week so am a day off.........but had a VERY happy moment this morning: I bought a pair of beautiful white Cabi jeans that I knew were too small, but told myself I would buy as inspiration to get into them. Well today I pulled them out, slipped them on.............they fit PERFECTLY!!!!!! Size 6, baby!!!!!!!!!!!!! Now for the embarassing part: I bought them back in 2007, it's taken that long to get into them, yikes!
Have a good day all, and let's cross the finish line with arms pumping and smiles on our faces!
P.S. you can change your profile settings to view newest messages first, I have to log in or I see oldest messages first also.
As far as Quillterri goes, the other posts I see when searching her name are from ealy 2010; where are you, starter of our group????????????!!!!!!!!!!!!!!!!
Good Morning Everyone!!!!
I can not believe it is day 71. The time has very went by quickly. I played tennis, baseball, and soccer yesterday with my son. I wore him out for the first time. That was actually one of my goals. His energy levels are extrremely high and I wanted to keep up with him. I did just that and believe I passed him. What a great feeling. Had a wonderful weekend. Enjoy day 71.
THE TREADMILL IS MOCKING ME!!!!!!!!!!!!!
I went to do my HIIT last night, convinced that that was the day I would hit the 2 mile marker! Put the incline at 1%, upped my speeds............looked down at the 18 minute mark, was getting close. Kicked it up to 8.5mph to try to hit 2 miles, ran as long as I could at that speed, looked at my distance at 2 miles, and it read...........................1.98 miles!!!!!!!!! GRRRRRR!!!!
I'm gonna nail that bugger tomorrow!
P.S. Scott - loved your post, you sound like a good dad! (And I'm sure your wife appreciated you wearing him out!!! My youngest is still on "no physical activity whatsoever" restrictions from his concussion and is bouncing off the walls with boredom. He actually asked me to take him shopping yesterday to look for shoes, the poor kid must really be bored!)
Happy Monday WEEK 11!!!!!!!!!!
I can't believe I'm sitting here eating my tuna wrap and typing an entry for Week 11, feels good! UBWO was really strong this morning. I tried to up the weight on standing DB presses same as last weeks, and I did a little better, but still hitting muscle failure at about 10 reps on last set and having to finish 2 reps with next weight down...but if I keep pushing it, I'll get all 12 at this weight. Stepping everything down isn't quite getting me 10's, so just keep pushing it.
Tina - Don't be GRRRRing at yourself! You did better than before and you are so close you can taste it! Try what I did: Instead of cranking up your last few minutes, try increasing every single step in the whole 20 minutes by just 1/4 or 1/2 mph faster. Hardly noticeable, but slowly inching it up will not only get you further in 20 mins, but improve your cardio overall. And good grief...8.5 mph! You were flat out sprinting!
Ironically, I probably ate more on yesterday's Free Day than I have on any previous ones. You'd think nearing the end of this challenge I'd be extra good, but I enjoyed it and maybe my body is "fooled" enough it'll really let go of some weight this week (LOL)!
Weigh in yesterday: I am almost exactly at the same weight as last Sunday on the nose, but Body Fat% dropped just a fraction. So maybe I picked up some muscle? I've noticed about 3 times in this challenge that my weight didn't drop every week, but when it doesn't, it drops about 3-4 lbs the next weekend. Go figure.
Well, lunch over and back to work!
Blessings on your Monday -
Happy Tuesday Week 11!!
HIIT was super good this morning. I ran 3.25 miles including cooldown. My 5k time was 31 min 25 sec., which is over a minute improvement from when I started running that distance.
Tina - 1.97 miles at the 20 minute mark at 1% incline. I increase incline to 6% from mile 2 to 2.5 to simulate the incline I have to endure at the same point on my 5k Saturday, then from mile 2.5 to the finish at 0% incline because I'll actually be going slightly downhill at that point. All in all, a very good run!
My ankle seems to be totally pain free at this point. Thanks for prayers. We'll see how it feels as the week progresses. Weather for race day may be a little wet! 40% chance of showers, but at least temperature is expected to be decent.
God Bless everyone today. Update your posts, it's been a little quiet in here this past week or so. Don't shy away from the forum if things aren't going well, or you've hit a road bump! that's what we're here for...to encourage and help each other along! Get back up and keep going!!!
WOOHOO!!!!!!!!!!!! 2.07 miles at 20 minute mark!!!!!!!!!!!
Solid Rocker, I took your advice and bumped up my speeds just a bit at all intervals (including warmup) instead of just the last-gasp effort at the end. I warmed up at 4mph, 5mph, then cycled 4 mph/6 mph/7.3 mph/7.9 mph, and then ended last minute at 8.5mph................and hit 2.07 at 20 minutes!!!!!!!! I'm sure the others at the club got a good chuckle, my heart rate was 207, I was gasping by the end, and sounded a bit like the kids did as babies, when they could cry so hard nothing but a whistling sound came out, but I made it! And boy did I sweat afterwards!!!!
As I was cooling down I was thinking how it could apply to BFL in general..........if we just make a little bit better choices day in-day out, rather than trying to be perfect and nail it at the end, the overall results will take care of themselves. I struggle with the same thing in daily life, not starting a project unless I feel I have time to do it "perfectly", so many things get behind or not done. I think I need to just start taking more "baby-steps" in every area, do what I can with the time I have, and the results will follow!
Have a great day everyone, and check in when you have a chance. I can't tell you how much it helped me the days I was struggling to post it on this board, and get some cyber-support from you all!
P.S. Praying for sunshine for your run on Saturday, Stephon!
Hi everyone. My back is feeling a lot better but still not 100%. I did some light cardio and it felt okay but still get twinges of pain. I have revamped my eating so that I am not taking in quite so many calories while I can't exercise intensely. I hope it helps.
Scott..you have done amazing! Dropping that kind of weight and sticking to it. Good job!
Stephon..good for you on the 31 mins for a 5k. That is really good time! I plan to run one this spring or early summer. I will get there. Thank you for the motivation.
Tina..the reason I revamped my eating was something you said. Something like it is 80% of what we eat anyway that gets us where we want to go. I eliminated my carb for dinner and only nuts or protein shake for snack before bed if hungry. I am eating very lean. I have lost 2 lbs since Sunday of what I gained during vacation/hurt back. I think it may be working. I am taking enough protein. Thank you for that reminder. You are right, even if I can't exercise 100% yet, I can eat right! THANK YOU!
I am looking forward to contest 2 in this group. I won't stop what I can do for the last couple of weeks though. I am hoping to be able to lift heavy and do HIIT by the end of the week.
Have a wonderful day and count your blessings. My thoughts are with all those in Japan.
Good Afternoon friends!!!
Sorry I have not been able to update everyone lately. I am training a new AVP at work and it is consuming my time.
Tina-Congrats on hitting 2.07. You have really been pushing hard to hit that 2 mile marker. I am working at the 2 mile marker. I hit 1.92 this morning. It WILL hit it on Thursday. I hope your son is getting better.
Solidrocker-You are pushing beyond belief. FANTASTIC JOB!!!! You are just crushing the numbers. Keep it up.
Jaimee-Glad to hear your back is getting better. I also keep modifing my nutrition plan with a different variety to keep my body guessing. I certainly learned that sugar and to many calories can have you spinning your wheels. I was making a lot of mistakes in the beginning. That is why I decided to go into C2. This next challange will allow me to get those tough ABS. I have learned enough to really have them show.
I do have a question. I heard that in order to get those ABS you need give up free day. I believe Lori mentioned that in another forum. Do anyone know if this is true?
You guys rock. I really enjoy reading these notes. It motivates me and keeps me moving forward with excitement.
Until next time. Enjoy Evening Everybody.
Happy Wednesday Week 11!!
Hope everyone is having a great day today! LBWO was awesome, this was the second workout since upping all my weights last time and once again it pushed me to the limits! Planning to running 2.5 miles tonight at an "easy" pace. Most "how to run a 5k" websites have you running every day in the week leading up to a race, plus I have "ants in the pants" with it being so close...so the extra running helps me burn off anxious energy.
TINA - CONGRATULATIONS ON BREAKING THE 2 MILE BARRIER!!!!!! You shattered it Girl! I'm also very impressed with the big increases you make in speed while cycling through your HIIT! I have always set my four speeds about 1/2 mph apart (e.g. - 5.5, 6.0, 6.5, 7.0) but not YOU! You go from 4.0, 6.0, 7.3, 7.9!! That would seriously fatigue me out! You are a superstar...KEEP IT UP!
JAIMEE - Great to have you back with us and thinking forward to C2 on April 3rd. Still praying for you to return to 100% mobility and strength!
Everyone elses, KEEP UP the good work, STAY the course, WE WILL finish this 12 weeks STRONG!!! In the Bible, the Apostle Paul talks about "finishing strong" in this "spiritual race" we run called LIFE. The same would go for our physical fitness: It doesn't matter how you started, how many times you experience failure and fall along the journey, the important thing is to GET BACK UP and keep striving to exceed and improve...it DOES matter how we finish! Are you gonna crawl or walk across the finish line with your head hanging in defeat? Or are you gonna go that extra stretch, mile, day, week with your chin up, shoulders back, giving it all you have to finish like a champion? You want to say " I have fought the good fight! " at the end of this 12 weeks. You also want to be able to say that at the end of your life as the Apostle Paul did...examine yourself, for this physical challenge, and spiritually.
OK, 'nuff said. Blessings to you today!
© Abbott Laboratories,2013