Congratulations on starting the program. I can relate to you a lot. I to did BFL 11 years ago and lost 28lbs. I felt strong, sexy, and toned, not to mention better sleeps, milder monthly cramps, and an overall happier me. In the last 11 years I have gained back the weight plus 10 more. I have also done Weight Watchers 3 times and it worked but I was not toned and strong. I ended up not learning anything and gaining again and again.
I was very frustrated and decided to go back to this program that I new worked in every way. I know it helps remove fat, it tones, strengthens and most of all it helps us transform our mind and take control of ourselves.
I started this past Monday and truthfully i am really looking forward to FREE DAY. It has been hard to do the eating because I had to change so many bad habits but with self talk and dedication I am doing it!! The working out has been easy because I had started that about 3 weeks ago and went through the painful muscle aches. This week at the gym I concentrated more on each movement.
I am very thankful for this forum so I stay on track. When I feel like I want to cheat I go here to stop it. I hope we can encourage each other and good luck to you!!! ~Wendy
Thank you for those words they are soooooooooooooo true. They really make you think about a lot of things. ~Wendy
This poem by Joanna Fuchs is lovely. Thank you for sharing that with us. It brings reality into the moment.
Hi Wendy! I just got done with my upper body workout and a run. I know the plan says to do cardio in between weights but I just really like to run so I am going to focus on my intervals on the in-between days and then run if I feel like it or not on the weight days.
We sure do have a lot in common with our weight losses and gains. I really like WW but I really need a program like BfL that puts a lot of focus on gaining muscle and losing fat. The free days totally keep me going. I love pizza so that is what I always eat on my free day. It really keeps me on plan all week knowing I get to have some of my favorite things at the end of the week.
So day 1 for me is almost done. A couple more small meals and I can check off that day on the weekly calendar :)
I have thought about doing running on the weight days too. I have a bad knee but I wrap it and do it anyway. If I can't I do the elyptical. I am interested in your interval cardio. What do you do? I am working out in the morning so i would love to know. Are in your 40's like me? Have a nice evening.
Hey Wendy, Just wanted to let you know I have a bad knee also. Once I got rid of my running shoes (I do cross fit) my knee got a lot better. I'm thinking i'm going to invest in the flatter running shoe. Kinda like the "bare foot'' shoe. Merrell makes one that doesn't have the toes cut out. Also, Ive been told to get my hips aligned from a chiropractor. They say that is the easiest alignment for them to do. I'm not a big fan of chiropractor, but I will let you know if i do this..
Hello leanerw, and all others! I am 42, and just made the commitment to complete the 12-week BFL challenge yesterday (11/25/11) I will begin on Monday 11/28/11.
I have completed this challenge once before, about 10 years ago, and was simply amazed at the results. Unfortunately, I let things get in my way, became lazy and slid right back into my unhealthy habits after a couple years. Then I was diagnosed with fibromyalgia, and let the doctors tell me what I could and couldn't do while they pumped up to 5 drugs a day into me.
Once I realized that I had allowed myself to be turned into a zombie-like lump on the couch, I dumped the drugs down the toilet, and retook control of my life (at least the psychological side of it). Now I'm ready to take control of the physical side and get back the body I know I can have...not to mention the health benefits!
I'm so glad there is a forum with ladies of my age who are willing to support each other!
Looking forward to getting to know you all!
Here's to US! We can do this!
Good morning Wendy! The running intervals I do with the 20 minute aerobics solution sheet and on the treadmill but you could do outside or on a track as well but you can't really measure the speed as well. These speeds are where I am at now but I have been running for a long time. When I first started running, I started Minute 1 & 2 at a walk around 3.5 mph and then increased my speed .5 mph for each additional minute so 4.0, 4.5, 5.0 and 5.5 mph for the intervals. For my intensity level 10 minute I jump it up 1.0 mph above my fastest minute. I normally keep the same speed for about two weeks and then increase my base speed by a few mph and then again up .5 mph for each additional minute.
Here is what I will do today:
Minute 1 & 2 = Run at 5.0 mph
Minute 3 = 5.5 mph
Minute 4 = 6.0 mph
Minute 5 = 6.5 mph
Minute 6 = 7.0 mph
Minute 7 = 5.5 mph
Minute 8 = 6.0 mph
Minute 9 = 6.5 mph
Minute 10 = 7.0 mph
Minute 11 = 5.5 mph
Minute 12 = 6.0 mph
Minute 13 = 6.5 mph
Minute 14 = 7.0 mph
Minute 15 = 5.5 mph
Minute 16 = 6.0 mph
Minute 17 = 6.5 mph
Minute 18 = 7.0 mph
Minute 19 = 8.0 mph
Minute 20 = 5.0 mph
Hi Caroline! That is too bad about your bum knee. Good shoes makes ALL the difference. I heard those barefoot type of ones are good too. I use the Asics Gel Kayanos. I haven't had knee problems though so not sure which brand is best.
Hi Trish! We were posting at the same time. Good for you for taking control of your well being. I too did the BfL challenge about 10 years ago and was amazed by my results and so were others. I had so many people ask what I did and when I told them, they thought it was a sham. Nobody would believe me that you only had to do 20 minutes of cardio three times a week and could have a free day once a week.
Oh and Wendy, I am 41 :)
Hello, everyone. I am excited to be here. I also did the challenge about 10 years ago--I've seen a lot of people mention that--wonder if we were on any forums together at the time. I lost 8 inches off my waist (plus many other inches, of course), and 25 lbs. I felt so good. Some traumatic events occurred at the time and I just didn't get back with the program. Yet it still took months before the weight began to creep back on. The program really was that good.
So, here I am at 49, and I realized the only way to really lose this weight is by living the Body for Life lifestyle. I don't want to have lots of excess skin like many people I know who've done drastic diets/surgery.
I am excited to begin--no excuses, no quitting. I am going to have to do several challenges, but I begin this time with anticipation because I know it works. :-)
Welcome and congrats on deciding to start. I know two people with fibromyalgia and know that it is quite painful at times not to mention be tired alot. I commend you for taking on the physical part as I know it is the right thing to do for it.
We are here for you . I have been only doing it for one week but already feel better mentally and physically. I am stiff but it just feels good to make the commitment. Tomorrow is my Free Day and I am craving some wings and something sweet. Thank goodness for that one day. I did this 11 years ago and that day meant a lot.
Good luck and will talk soon. ~Wendy
I think I will go to the store and check out those runners that are like barefeet . I need to try something so I can run. I love running the most for cardio. Thank you for the tip I didn't think of new runners believe it not. I'll let you know what I buy. ~Wendy
Thank you for your cardio interval routine. Your right you have been running a long time. I love running and i am going to try it next cardio. A speed of 7 or 8 I am not at yet but I can do up to 6.5mph. I will try it out according to that. It is a challenge I am really looking forward to. I can't believe I am talking like this it must mean something good. Thank you T ....~Wendy
Megara7 - I didn't go online when I did the challenge 10 years ago but wish I had to keep me going past the 12 weeks. Wow, 8 inches off your waist is incredible! I am hoping to see about a 4" loss in my waist measurement.
Wendy - I did my Day 2 20 minute aerobic solution yesterday and I couldn't stay at the 8.0 mpg for longer than 15 seconds so I slowed it down to 7.5 for the remaining minute. I haven't been on my treadmill for a long time as I ran outside throughout the Spring and Summer so even the 7.0 was pushing it but doable. I am going to stick with the 7.0 for the 9 level and then 7.5 for the 10 and then once it feels better, I will move back up to an 8.0. Today is my LBWO and I am not excited about it. I like the UBWO much better. I had my DH take pics too today so I can track my progress and it really motivated me more to do this. I thought I looked better than I did in my bikini LOL!
I know what you mean by people thinking it's a sham. I faced the same type of remarks from people the first time I did this challenge! What amazed me about it was...they SAW the difference in me and still said it was impossible! Too funny!
Anyway, going to the grocery store tonight to stock up on all the approved foods...now that my kitchen is void of all the junk. I haven't even started yet, and already feel better...just from making the commitment. I'm so excited!
Talk to you all soon!
Thank you for your words of encouragement...I'm sure I will be re-reading them on a regular basis!
As far as the pain from the Fibromyalgia...I have learned that the more I weigh, the more I hurt...so once I get past the initial pain of the workouts...everything just kind of falls into place!
Anyway, I'm very excited and commited to this challenge.
Look forward to talking with you more!
I am trying to update my community profile and it doesn't save anything. I also don't see where I can add a blog. Not sure if it is my internet settings of if it an issue with this site. Have any of you been able to save anything?
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