You're on your 5th day of your 6th week!! Excellent!! How do you feel? What are you eating??
Have any recipes (besides brownies...we'll save that for later!!)!!
Maybe I'll try to make my cake with sweet potatoes.....no....I don't think I will....I might look for something better though..we'll see!
I won't give up on you, I promise! I am going to check in and see how you do tomorrow. I have found that the cardio is my "easy" day.....it's a lot to learn (how to do all of these lifts and presses and squats)! I hope it goes faster next week!
I am a late night eater too. Try (instead of ice cream - which is my favorite thing to eat at 11:00 with the news...)...try some sugar free cherry jello. Eat it slowly. Taste every bite. It's definitely NOT ice cream, but it satisfies my "want to eat" something sweet, or ice cream, and the geletin in it makes your nailes nicer! :) Perk..... :)
You should try just drinking water and nothing else. Really cold water with lots of ice. You body has to heat it to your body temperature....so it makes your body work..... :) Nice, right!?!
I have a 4 month old granddaughter I babysit for and I agree they need your time! Try to work out early in the morning (on an empty stomach), before everyone else is up....make it YOUR time!!
Good luck!! Happy Sunday!
We are working in the yard tomorrow -- a new flowerbed retaining wall....lots of sweating!! Hooray!
Can't wait until we're finished...maybe I'll post a picture of THAT!! lol...... :)
Welcome Saralynn! Congratulations on finishing THREE! I am only working on day 5 of my first time on BFL. Any big words of advice??
Sorry, that was silly. Starting THREE....I hope your days are EASY!
:P Share your knowledge!! Thanks!!
I know, sorry about that. I'm doing great....I will stick with this.
Welcome Saralynn: Hope you have great success.
Best Regards & Keep the faith :)
I HAD a personal trainer. I needed one to get me on track as I have physical issues & needed one to get going. My son's got me sessions. unfortunately, I just found out my last two expired, we are fighting that as I was in the hospital in June for a week, and been recuperating since.
We kept re-scheduling the last two weeks.. UGH, so today all I could do was cardo - 30 minutes on elliptical. It was okay, but a disappointment.
I don't have the money to pay for more sessions. But I will take the BFL for women book, and follow it to the t - see where that gets me.
Needless to say I am a little discouraged, but I will persevere.
Josie one of my best things to do to satisfy those cravings was home made popcorn. Not bagged in microwave or in a popper. Just straight on the stove in a pot. No salt, just enough canola oil on the bottom of the pot to lightly cover it (like a tblspoon). Really depends on the pot size too. Then just enough popcorn to cover the bottom of the pot. I also use the spray by Smart Balance or I Can't believe its not Butter, or one other company makes it. Anyway, it is a spray 0 cal, 0 fat. Spray it on the popped popcorn in a bowl. The crunch, carb, and buttery flavor really is a crave ender. Try to not eat 2 hours before you go to bed (not necessarily to sleep).
This got me through many nights. since they say always have protein with carbs, I also often have a small square (like 1/4" thick of 75% reduced fat Cabbots sharp cheddar cheese. Or instead of the popcorn, you can have a small apple (if you crave sweets) with the small cheese block. I also love a small apple with a 1/2 teaspoon of fresh ground peanut butter. You can get it at GNC or other stores, our Publix stores have it. Just check ingredients, It should just be ground peanuts. You can make it yourself in a food processor. Try using almonds. they're high in iron and less fat than peanuts. I don't recommend anything but the popcorn & cheese if it is late at night.
Hope these tips help. something else I have done when going through high stress & cravings. My snack before dinner would be one square of 70% cocoa chocolate. Only if I really am stressed. I found the craving was satisfied, and went on from there. Just make sure you only do it when absolutely necessary. For me handling the craving was as important as following the plan. That way I didn't slide so far off, and it had little to no effect on the weeks routine.
Have you read - "BFL for women"? It is wonderful & probably available to check out at your local library.
AK - have you also read the original BFL book? It is generally considered a more effective program than BFL for Women.
I hope you resolve the personal trainer issue, but meanwhile don't fret doing workouts on your own as outlined in BFL. You only need to do 20 minutes of HIIT on cardio days anyway, so no need to be disappointed.
Want it. Plan it. Do it.
Just a word of encouragement to you 50+ women.....if BFL works for 50+ men it will for sure work for you all as well. All the best!!!
fit4life "The dream must be bigger than the pain"
Yes I have read the original. I use both books as guides. The "for women" book didn't get published til 2005, and before that I used the original book as my bible. The "for women" version has extremely helpful women oriented information that the original book doesn't take into consideration. All plans are the same. Exercise is also about the same. I just like the info that is written to encourage women, especially the explanations of women's different stages, and how to adapt.
I know i don't "need" a trainer, but due to some hard issues, like spine surgery in 2006, I had to be cautious. The book ad whole plan is designed so we can do it on our own. I am a 10 year BFL veteran, and I used to be over 400 lbs.
Thanks for the support. I was/am still a little poofed out as lot's of things are causing me to get "stressed/let down". I get discouraged when things continue to be as difficult when I am attempting to get on track! I have faith, and God always takes care of my woes. I was just feeling sort of "woe is me" pitty party when I got home from the gym today. Considering I have been a total "bed potato" since my emergency surgery/1 week hospital stay in mid-June, I am doing good!
I am getting back to feeling ok about it all anyway. Keep encouraging me pleeeeaaaase.... AS I DO get a lot from everyone here.
I'm on day 13 and am doing very well. I'm staying on plan with the meals and exercise. I only lost a few pounds, but my slacks are getting slack. I can't wait till I can go to the next size down, which I already have in my closet. Hope everyone is on track.
i'm a bit confused...looking for a littel guidence/ mentors..i'm just starting program today. I don't really understand the menus? can i have fat free yogurt for snack? in the reciepes they say portions etc 6 protien or carb amounts..how do i know how much to eat?
The fat free yogurt is fine as long as you add a protein to go with it. I like to mix a cottage cheese and yogurt together. You either like or hate it but I think it taste good.
The serving size for protein is the size of the palm of "your" hand and about as thick as a deck of cards. The serving for a carb is the size of "your" clenched fist.
Having six meals a day you should add a green vegetable to two of those meals. I add mine at lunch and dinner. As an example dinner for me might be a portion of chicken, sweet potato, and steamed broccoli.
If you can get a copy of the Body for Life book it is really helpful in explaining everything.
Hope that helps.
I agree with KMsBFL about the portion sizes, but if you choose fat-free Greek yogurt, it has more protein than regular yogurt, so can be considered a protein. Maybe add some fruit for your complex carb, like pineapple, banana, or an antioxidant like blueberries.
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