This is my first post in a number of days. I was sick for 3 days this past week and missed two cardio sessions this week. And did not eat well for those three days. However, my biggest hurdle was getting right back on track and not letting this veering off the path temporarily sabotage me. And I accomplished that goal. Got in all of my strength training routine and have eaten well the past three days - I can honestly tell a boost in my energy level because of it!
One of my goals for this challenge is to not allow imperfections to prevent me from moving forward - but seeing them as part of a normal reality. Being too rigid doesn't work well for me -just leads to binges. It feels great to have a sense of strength in my body again -though I too have been so sore following my LBWO. Upper not bad at all-probably need to push it more. Cardio has been going well - hit my 9and10 today and found myself shouting out loud at the gym when I did -it was empty other than me though!
Happy 4th of July! And best wishes moving into week 2!
Hope you all have had an awesome 4th! It is so dry in Texas that we only get to watch fireworks on television. haha
My husband and I are on the challenge together. We started the 2nd challenge on the 27th and it is so exciting to see all of your posts.
Everyone is doing so great. It took me a solid 4 weeks on my first challenge to understand how to get the food right and how to hit 10's on the elliptical and dumbbells. It works though. We both lost over 30 pounds and thanks to Bill Phillips we are different people in round 2.
I read that some of you have ran before. Running is very new to me but I love the HIIT running. I am still trying to figure out how to breathe. If you have any advice I would love some. I am making sure that I eat my protein pudding right before I close my eyes at night so that I have the protein ready to run the next day.
One of the reasons that we have done so well on the program is that we love structure. We basically eat the same meals every day. I know that sounds weird to some but it works for us. Come free day watch out. lol
My basic menu:
1 egg, 2 egg whites, whole wheat thin bagel, 2 pcs of lean bacon
1 scoop EAS vanilla whey powder, 1 cup of smart choice fat free, lactose free milk, 3 strawberries
Chicken Breast, veggies, fruit
Another shake or some chicken pieces and fruit
Chicken and Vegetable Soup, fruit
Sunday: Cardio/HIIT Running 2 min walk, 2 min jog, 1 min run and repeat 5 times
Monday: UBWO with ab work and push ups
Wednesday: LBWO with ab work
Thursday: Cardio/HIIT Running
Friday: UBWO with ab work and push ups
I spend just about all day Sunday preparing for the following week making all of our lunches and dinners. Thank God for George Foreman. I don't know what I would do without his grill. I make a huge crock pot full of chicken and veggies because I am not a big veggie eater like my husband is so I have to hide them. This is the easiest recipe in the world and it is delicious. I take it for lunch and we eat it for dinner other than about 3 nights and I will make him salmon or tilapia on the grill.
The only supplement we take is CLA and ACL. We actually found a company that combines the 2 and it has been great. After the 3rd or 4th week we never had muscle soreness again. The main thing is making sure your 6th meal is right before bed.
You guys are just kicking butt. I am in awe of each of you. I am looking forward to getting to know you all.
We are not just a team but we are an invincible team. Old fat demons be gone! haha
Have an awesome week!
Hey all, sounds like week 2 is off to a great start. Kristen, Glad you're feeling better and I think your goal and getting right back on track is awesome! So many times we are so hard on ourselves and get down on ourselves if anything goes wrong. I don't think I mentioned it before but my 4 kids are all girls, and I tell them all the time that they should treat themselves as well as they would treat their best friends...just be kind to themselves. That's part of this whole thing, I 'm trying to show them that it's important to take care of yourself, not weight or body but your whole self.
Pixie, my husband and I started the same day too, although this is his 2nd challenge. Thanks so much for all the great info, it is really helpful. Speaking of which, what is the recipe for that crock pot chicken? Sounds great. Also, could you (or anyone really) give some more detail on the weights and specific exercises that you find most fun/effective? I've got LBWO tomorrow and it needs work!
Thanks and have a great night.
I hope everyone had a great Independence Day! I think I did pretty well yesterday despite the fact it was a holiday. At work, the COL offered to buy everyone breakfast burritos and there where also donuts, I declined both. I got a decent run in outside, even though it was 91F. However, I did have one beer and overate my a little bit on my dinner, but it was a BFL Zesty Italian Chicken from the Eating for Life book. I defiently could of done much worse, but I won't beat myself up on it and today is a new day :)
Challenge 1: June 26, 2011
Good Morning Everyone! So today starts my challenge and journey to becoming the person I used to be. I'm alittle nervous going back to the gym, since I haven't been a regular in who knows when but I know you havd to start somewhere. I am not going to "over think" this program. I always start a program and then jump to thinking I need to do another program but I KNOW this program will work. I don't want to spend my time counting calories or points!
My biggest hurdle will be eating breakfast. Will have to work on this.
I will have my workouts as follows:
Sunday -rest day and free meal, I am not going to do an entire day
I am getting back into running (slowly) so I am doing the Run Your Butt Off. May add the bike at the gym for my intense cardio because right now the running will not be intense.
Sounds like everyone is making progress. Like BFL says, "Progress not Perfection".
Any tips for a first timer doing BFL would be great!
Good morning everybody...sounds like the first week went pretty well for us all! I lost 4 pounds the first week...but STILL have to take beginning measurements...I haven't bought a tape measure yet. I ate pretty well on my free day...just took my dinner as my "cheat meal." Went out to a nice seafood dinner with my boyfriend and ate VERY good...lol. Yesterday morning I woke up and felt hungover (I don't drink) like I had been drinking...headache, dry mouth, puffiness all over. It was awful! So glad to be back to my routine.
Also...in case anybody wants to try these...I've been eating some protein pancakes which are to die for...I got them off another BFL thread. They are amazing! 1/2c cottage cheese, 1/2c oatmeal, 3 egg whites...blend together in blender until mixed and thick...and cook just like pancakes. I add blueberries to them to offset the extra protein from the egg whites and then use some sugar free syrup. So good!!!
Pixie...what's the new HIIT walk/jog/run thing...when did that come out?
Good morning! Welcome aboard! This is our 2 nd challenge and my best advice is journal when you can. Take 5 minutes a day by yourself and write down your demons, struggles and most of all what you did that made you proud.
Read and re-read the book. I learn something new every time. Stay off the scale! You take pre-weight and post weight and nothing in between. You are about to drop all the fluid your body has held on to. You are kicking your metabolism into high gear.
You chose body for life so have faith that it works and have faith in yourself.
There is a wonderful website www.bodybuilding.com Type in exercises. You can actually choose the body part and the equipment or lack of equipment and they have videos you can watch. They even have male and female demonstration.
The best exercise we have fallen in love with is wall squats. Stand with dumbbells at a wall, slide down as deep as you can go. Count to 10 and do 3 sets. Doing those and drinking tons of water have made my leg cellulite disappear.
Have a wonderful day team.
Remember to be as nice to your self as you are to others!
God bless team!
Hey Melissa, I got the HIIT running from Bill on the transformation website. He uses the same program for running, stairclimber, elliptical and bike. I am in love with the running so much so that I have to make myself do my weight days.lol Its 2 minutes walking, 2 minutes jogging and 1 minute running and you do 5 rounds. It makes me feel amazing.
Do you like to run? I am trying to learn to breathe better. I sound like an elephant. I am afraid someone will call 911 if they run next to me.ha ha
Have an awesome day!
No...I hate running...lol! I'm the same way...I can't get the breathing down right. I do it though for the workout I get...but I'll never understand the people that go running because they love to do it. I'll have to try that routine on Thurs! :)
Thanks everyone for all the great advice and ideas! I will try those protein pancakes and the wall squats!
Kristen glad you are back on track and feeling better. There is nothing worse than building momentum and then have a bad day.
Mom - I am so sorry that I missed your post yesterday.
You can play with the veggies you like so I will tell you which ones I use. I have added some and taken others away so as long as they are green add a way. haha
In a large crock pot add the following:
1 onion cut up
1 zuccini cut up
1 bag of pre sliced carrots
1 bag of pre sliced cabbage mix
1 bag of fresh sugar snap peas
1 can of diced tomatoes
1 can of tomato sauce
5 cans of fat free low sodium chicken broth
Cook on high for 5 to 6 hours to let the veggies cook through
Bake or grill 4 or 5 chicken breasts
At the 6th hour turn crock pot to low and cut up chicken in small pieces and add to soup
add Ms. Dash, pepper and any seasoning to taste
Cook on low for another 2 to 3 hours
Serving size is 3 cups! (isnt that wonderful)
144 calories, 21 grams protein, 9 grams of carbs
I make it every Sunday and we just adore it!
Workouts you asked about:
Lower Body Workout
Squats holding dumbbells
12 reps of 10 pounds
1 0reps of 20 pounds
8 reps of 25 pounds
6 reps of 30 pounds
12reps of 25
Wall Squats holding 20 pound dumbbells and hold for a count of ten as deep as you can go and do 3 reps
Lying Leg Curl (we put the dumbbell behind our knee and kick up) (if you go to a gym they will have this machine)
12 reps of 15 pounds
10 reps of 25 pounds
8 reps of 30pounds
6 reps of 35 pounds
12 reps of 30 pounds
Standing Angle Raise
12 reps of 15
10 reps of 25
8 reps of 30
6 reps of 35
12 reps of 30
Standing Raise (this is demonstrated in the book. I cant remember what it is called)
12 reps of 25 pounds
We do abdmominals every day
We do crunches and leg lifts and push ups
The main thing on your work outs is to make sure that you document what you are doing so you can look back at your progress. The forms are located in the library. On your last rep of 12 for each body part that should be the highest intensity you can stand. It took me a week or so to figure out what weight I needed to be at and work from there.
Erin - You rock! It is so hard to be around wonderful food isn't it? My husband is a RN and people are constantly bringing him goodies and he just gets so frustrated. He tells everyone everday that he is on this program and on a very strict diet so buy candles not food.haha
Please be careful with the Eating for Life Book. One of the champions told us on our last challenge that Bill wrote that book for maintenence so you won't get bored and not gain your weight back. I am so proud of you for sticking to it and for standing up for your new commitment!!!!!!!
Ksmith - It is nice to know that I am not the only over thinker. I can over think anything and then get anxious about it! It is crazy. It is so hard to have faith in something isn't it? One of my clients is not a triathlete and knew that I had tried weight watchers and atkins and everything else and she handed me the BFL book one day and at first I just wanted to cry. It sat in my backseat of my truck for 2 weeks before I touched it. Then I thought before I give it back I should at least open it. Well, I gave it back because I bought my own and like i have mentioned before I have read it many many times. Even though my husband and I both had awesome first challenges I find myself second guessing this one. Why isn't the weight falling off as fast as it did the first time. Oh my gosh am i going to fail. It is crazy isn't it?
Just remember that you are worth it and take a few minutes each day for yourself to think about your goals.
Guys after our 2nd week of the first program we started rewarding ourselves with cute work out clothes and then with workout gloves. That was the first time that reward didn't have anything to do with food. Make sure you do special things for yourself.
Visualize the inner body builder and tell yourself how great you are doing and how proud you are!
You all rock!
Have a great night!
Pixie- wow, you're awesome. Thank you for taking the time to send that over.
Hope everyone is having a great week and if not hang in there!!!!!!!
A quick note to check in. Not much to tell. Everything's going well with the Program for me. I've not missed a workout. I'm keeping up with my Success Journal. I'm enjoying the food. I have not been too hungry. I'm still tracking portions and calories, and have hit right about 1,500 every day without really trying. I'm very happy with how well this program suits me so far. I am happy that my crazy cravings have all but disappeared. Fri & Sat evenings, and social gatherings, are by far my biggest challenge so I'll be working on those in the coming weekend.
Pixie, thanks so much for the recipe and work out. I did not know that "On your last rep of 12 for each body part that should be the highest intensity you can stand". I'd been going back to the first 12 rep weight and it's been too light. I will make that change today!
I learn something from nearly every post I read from this group. You guys are awesome! Keep up the great effort!
how is everyone doing? I am still movin' along..luckily the soreness is my arms has gone down a bit lol! I had a free day it was delish! but honestly I really like the 6 small meals a day- it really prevents me from over eating on snacky foods at night like I occasionally did or over doing it at dinner..because I know I will get another small meal coming right up! Today is my cardio day but I have the baby so I am either going to take her on a walk/jog or I am gonna do a cardio dvd. I hope everyone is still on the program its so depressing when people stop posting and you assume they may have given up ):
Hi Jinger...still here and doing pretty well I think. The workouts have been a little more strenuous this week. I still don't think I'm hitting 10's but doing a little more each time so hopefully it will happen soon. I really like the eating plan too, being hungry just doesn't work for me! And I don't know about you but I have sooooooooo much more energy than before I started. Even though the kids have been up at night I don't drag through the days...I really think the sugar was to blame. And I have rosacea but I think it's helping with that too. I really need to watch that video on sugar.
Anyway thanks for checking in...everyone else out there doing OK?
© Abbott Laboratories,2013