Gina, you get the rockstar of the day award - waking up at 3:45 with baby g and then working out at 4:40? Get it girl! How did the food photo shoot go? That.would.be.tough. with all of the food. I'm sure you did fantastic! And I concur with Sue, your job sounds sweeeeeet. I'm a creative (sr. designer) but don't get to do fun, hands-on photo shoots or anything of that nature as I work in the financial industry. Wha wha. Hence the need for freelance. And your vacation sounds awe-to-the-some! No alarm clock (whether it be a wee little gal or actual clock), poolside vegging, day drinking - possibly some night drinking when the second winds kick in and good food = the makings of a fabulous vacation.
Jr, the end of tax season is in sight! Woop woop! Nice to hear that BFL is helping you to de-stress…I'd say so after your results! Will you splurge on a vacation once you're through it? As for the tundra of MN ;) I love it. Where as you like hot, I can only take the heat for the summer, then I'm ready for the next season. Although this f'ing winter can get the hell out of here…it's sticking around for too long. I'm itching to dust off my golf clubs. Knowing good 'ol MN, that will happen next week!
Sue, yes, please please please send the warm weather this way. I've never been to Boston, but it is on my list. Just hearing that it's 70 and the flowers are blooming makes me want to hop on the next eastbound plane asap. So for your 40th (which I still think is BS as you do NOT look near your age), you are going to be rocking your hot jeans all around London?? How awesome. I've never been but have heard it's pretty sweet. Just going with your Londonite friend will make it even better. Have a pint or 20 for me!
Back2BFL, MAJOR PROPS sister! NICE job - you can totally tell - and after only 4 weeks?! Girl, if these are the results you are getting now, you are going to be one lean mean toned machine at the end of this. Keep it up. You look fabulous!!
Workout planned: Part of UB @ 5 am; finish UB tonight around 9 pm
Foods planned: 1. Greek yogurt + orange + coffee 2. cottage cheese + mango 3. peanut butter on wheat 4. 2 string cheese + melon (the next two meals are dictated by this snow storm…if it's bad, I'll go home after work. If the roads are fine, I'm meeting up with friends for dinner) 5. BFL shrimp scampi (or ?) 6. wheat toast w/ PB and a tablespoon of lite cool whip (or ?)
Obstacles you have to overcome today: Possibly meeting friends out for dinner….will be tempted by a glass of wine. However, my plans depend on this f'ing snow.
Help you need or some great tips you want to share: I have nothing so I'll throw in another pic I found...which helps to keep me on track:
Positive statement about yourself: Got up 30 min earlier than normal and did over 1/2 of my workout. I had the shakes as I was putting on my eye makeup this morning and can still feel a little burn in my arms. Success! Although my eyeliner is a little darker and thicker than usual :)
Holy cow lot's to cover this morning!
Gina- at 3:45... I can't move much less do HIIT. And don't worry about the spin bike. The name of the game for trimming down is burning calories, and the spin bike is GREAT for that. You're going to be hard pressed to add any mass (even muscle) with the number of calories you're taking in. I'd keep spinning and be patient!
Sue- Exercises... Do you have a BOSU ball or an exercise ball? Wall squats with the exercise ball are great. If your weight is too light, try doing one-leg at a time. And the straight-legged dead lift is great, try it on a BOSU ball (that the half-circle ball with a platform). Squats can also be done with resistance bands. Finally, Power Jumps. Another compound movement is a great sub for Squats. Bend you knees and squat all the way to the ground, then spring as high as you can into the air, land and repeat! You can add ankle weights to really make it tough, dumbbells work too but can get in the way a little. BTW, I LOVE BOSTON. Couldn't live there, but love to visit!
B2BFL- HOLY COW! First, you're week 0 pics are great. But your week 4 pics are awesome. For me, I started 25lbs over-fat so seeing change was easy. Typically when someone starts out looking great, its tougher to see the difference, especially in only 4 weeks. Not the case for you! You're looking great, and the best is yet to come!
E- I hear you. The winter here has been mild, but it came late. March was miserable by our standards (several days with lows in the 40s). Usually we start heading to the beach in February. There were a few Feb days when we could've seen the beach, but we entirely missed the typical great March weather. It's been beautiful so far in April, but I hope we don't miss our Spring all together and it jump right to summer.
I know I'm missing something, but I've already written a book.
Workout: UBWO Push Muscles (still shaking)
1. EAS Whey, 1c. OJ, ON Amino Energy (pre-WO)
2. 6oz Sirloin Burger, Wheat Sandwich thin, EAS Muscle Armor (post-WO)
3. Peanut Butter Banana Sammich (Whole Wheat), Coffee---- Nom Nom Nom
4. 8oz Steelhead Trout, 1c. Brown Rice (missed this meal yesterday), apple
5. 4oz lean sirloin, 3oz whole wheat spaghetti, tomato sauce, 1oz raw almonds
6. 8oz grilled chicken, fajita peppers/onions, whole wheat wrap
7. Casein Protein Shake, 1c. Skim Milk
Got my meal planning down to a science... LOVE it, when I can eat it all!
Sue- an added benefit of BOSU or 1 leg exercises is the core stabilization that is required for balance. Your legs will get the increased resistance they need and your abs and lower back will be working like crazy too!
Hi Friends!!! How's your (body for) life? :-) Mid-7 weeks for me! Does this mean the 8-week miracle is coming soon??? That'd be pretty effing cool!
I think I ate too many scallops last night. Said no one ever. Unless they're on BFL. But really......I think I had 7 of them...I just couldn't NOT eat them. I mean, considering the most I've ever had at a time was like 4 (at $30 a plate). But these were free. And delish. They're pretty lean to begin with, but I probably overdid it. I skipped my last snack of the night to hopefully make up for it....probably another bad idea, but well, I dunno.
Jr--Great advice on the power jumps and BOSU ball! I'll have to get on those! I forget about my BOSU! Can you help explain a good dead lift? I'm always afraid I'm doing it wrong. Like my back hurts after, and probably not in a good way...
Hey Shorty! The vacay discription? NAILED IT! Man, I love to day drink. ;-) And my job can be pretty cool....like on photo shoot days. ;-) I work on in-store signage for a midwest retailer. I work with designers--like you!--to bring my ideas to reality. Awwwwww. ;-)
Workout planned: UBWO/Home/6am. I only got biceps done when the power went out and a huge storm rolled in. And my little (HUGE) shih tzu, Bacon (really, his name is Bacon. WAY before the trend, thx) starting freaking out. He hates storms. So I had to cuddle him and Cheesecake (my other TINY shih tzu) so they wouldn't wake up Baby_Gina. ANYWAY. I'll find time for the rest tonight.
Foods planned: M1: Pancakes/Clem/Coffee S1: Protein Bar M2: Panera Cafe Classic Salad/Whole Grain Bagette S2: SC/Clems M3: Pork loin center cuts, carb, veg S3: EAS Shake
Obstacles you have to overcome today: I'm having MAD sugar cravings today! I want a COOKIE! I had a diet a&w instead....you can't win them all.
Help you need or some great tips you want to share: I'm running out of time so I'm going to say say no....
Positive statement about yourself: OMG. Caught myself in the mirror today....I believe those are abs....YEA-AH!
Morning all. Today I am draggggggging. My commute to work was quadrupled and now I'm in a daze, waiting for my coffee to kick in. And I'm trying to figure out if the chickpea veggie burger I had at dinner last night had a lot of salt in it - my fingers are stiff and my arms feel bigger, like my top today is tighter around the arms?? It's weird and I'm not a fan. Also, not happy to report that last night, I cheated - with a glass of red wine. Ahhhh! (shaking my head at myself) But that was it. I even finished my workout when I got home from dinner. I hang my head in shame, but am not going to let it throw me off. And maybe that is contributing to this semi-lethargic feeling I have at the moment. Okay enough of my rambling as I feel it's full of negative, whiney ***. ;)
Gina, my back totally gets stiff after the deadlifts! The last few times doing that exercise, I've tried to really focus on engaging my hamstrings. I found this section on this site: http://bodyforlife.com/library/tools. Click on "exercise animations" - it helped me to see the exercise in action!
Jr, thanks for the tips on the BOSU ball! I'm pumped to use the one we have in our gym. Heck, thanks so much for ALL your tips. Next week, I plan on changing up my exercises so very timely advice for this gal :)
Workout planned: Running w/ inclines @ 5
Foods planned: 1. Greek yogurt + melon + coffee 2. cottage cheese + orange 3. peanut butter on wheat 4. 2 string cheese + melon 5. BFL shrimp scampi 6. wheat toast w/ PB and a tablespoon of lite cool whip
Obstacles you have to overcome today: Kicking this lethargic feeling to the curb! Come on coffee, kick in…Shawwwwty needs ya!
Help you need or some great tips you want to share: Cheating sucks. I don't think this can be said enough!!
Positive statement about yourself: Nice job with not getting fries last night at dinner…my willpower is much much much better than it ever has been. Still needs work, but it's improving big time :)
JR - I love the BOSU idea. I can keep in under my bed in my 'home gym!' I never though of doing these LBWO exercises on one leg, great idea! Any of the wall squats and burbees are really tough on the ole' knees. I just checked Craigslist for the BOSU balls and I can scoop one up from there cheap. :-) Now I need to shake up my UBWO. I feel stuck doing the dumbbell alternate bicep curl and decline dumbbell triceps extension. Any new ideas that I can do from home with my free weights?
EShorty, did the coffee kick in yet? How is all that snow?! I think you had your wine when you went out with some girlfriends last night? Don't sweat it girl! You probably had 125 calories and like 5 carbs in one glass of red wine. Just think if you had the medium fries, you probably would have had 450 calories and 50 carbs!! Yauza! I just checked and 15 minutes of shoveling snow burns 100 calories so go clear your driveway out!
Gina - Bacon and Cheesecake? I would love to see you yelling their names at the dog park! Although I did name my fish chowda'. :-)
Thomassd - I can see your success and I would love to hear any tips you have that has gotten you through the past 4 weeks!
Workout planned: Cardio day and I didn't have time to do it in AM. Need to get to gym when hubby gets home. I hate working out after dinner but I WILL DO IT.
Foods planned: 1. EggWhite/FiberOneEngMuff 2. ThreeCheeseStick/Berries 3. FetaOliveTurkeyBurger/FibOneEngMuff/Avacado 4. GNCChocoShake 5. ChickenRoastedButterNutSq/Salad 6. CottageCheese/Tomatos
Obstacles you have to overcome today: Draggin' me *** to the gym at 7pm. Blah!
Help you need or some great tips you want to share: nada
Positive statement about yourself: I hit a new low scale number. I know! Pay no attention to that scale! But is was nice to see. :-)
Hey everyone... a little late today. It's been 100mph all day. No workout yet... BUT I'll get to the gym if it's 10:00 tonight. I need my stress relief!
Gina- looks like E got you some good info on the straight legged DL. I love this exercise, and it kills my hammys, glutes, and lower back! Make sure you have a slight bend in your knee and look straight ahead rather than looking down (this keeps you back flat) and take the tension off your spine. There is also an olympic deadlift which is like picking up a box from the floor. It's a great compound exercise for core, quads, hammys and glutes! Stand with your feet as close the bar as possible without hitting your shins. Bind you knees to pick up the weight, stand straight up, set the weight down and repeat. Focus you vision ahead and upward.
Apparently we are all so fixated with food that our pets are our outlet. My dog is Colby, aka "Colby Jack", aka "Colby Cheese", aka "Cheese Dog." Poor thing doesn't know how ridiculous it sounds when we call her!
And about that mirror. I'm becoming the vain guy that I hate... I'm constantly looking for another shadow in the mirror to show definition that wasn't there before. It's sad, but so fun!
E- I wish my arms felt bigger! I think I'll add a couple tsp of salt to my next meal!
Sue- Bis and Tris are tough to get much variety, unfortunately. Make sure the elbow is fixed, extend for tricep, contract for bicep... BORING. Hammer curls, concentration curls, tricep kickbacks and overhead tricep press are a few variations. Hammer curl is like a alt. dumbbell curl only keep you wrists fixed and don't rotate them inward at the top. You can usually use a little heavier weight than conventional db curls. concentration curls- sit on a bench and place the back of your elbow against the inside of your knee, keep you elbow stationary and your curl the db, do all reps with 1 arm then switch. I'm certain kickbacks are descibed in the tools... (sorry running out of time)...
& Lots of chicken!
Super quick checkin to let you know that I'm alive....I had a family funeral out of town today :-( Might have effed up the diet, but just by a little. Hoping to get my HIIT in yet still tonight.....I feeling straight at capacity though and there's more night left to go......I'll try to check in tomorrow "for real". I might not be till the afternoon though.
STAY AWESOME FRIENDS! (duh, like you know any other way.)
Happy Friday CCers! There are no words to properly express how happy I am that this day is here. My lethargic state of mind has been 86'd...hiiii-ya!
Sue, girl you rock. One: congrats on the scale! Awesome :) Celebrate with a big ole beer on your free day sister!! And two: thanks for helping me feel less guilty about the wine. When you put it into perspective with the calories, it made me feel much better. As for shoveling, this girl doesn't have to lift a finger…the beauty of an association :) And they were calling this $h*t that came down "heart attack snow" since it's like shoveling concrete/those with heart problems should not shovel it. I mean seriously?! Aye yay yay. How did the rest of your day go? Were you able to get in your cardio?
Jr, hang in there…only a few more days of tax season hell! And as long as you're not the guy admiring himself in the mirror and making it a production so others will see, I'd say enjoy that reflection - you've worked hard to get it!
Gina, sorry to hear about your family funeral :( Sending (((hugs))) your way. I wouldn't worry too much about screwing up the diet - you know your limits and can easily set yourself back on track. Let us know what you need sister!
Hope everyone who reads our fantastic thread is doing great. This is for all the BFL'ers out there:
Workout planned: LB @ 5
Foods planned: 1. Greek yogurt + orange + coffee 2. cottage cheese + mango 3. peanut butter on wheat 4. 2 string cheese + melon 5. BFL shrimp scampi 6. wheat toast w/ PB and a tablespoon of lite cool whip
Obstacles you have to overcome today: Making my dad's birthday treat tonight…lemon brownies?! I love anything lemon…but only "on my free days"…right? Ha ;)
Help you need or some great tips you want to share: Totally random and totally cheesy: smile at a stranger - I had that happen to me this morning and it brightened my day :)
Positive statement about yourself: Almost to the end of week 6. Half way already?? Make the second half even better than the first gurrrrrrl!
Morning guys. It's the last Friday of hopefully my last busy tax season ever! Time to knock it out.
Had a great LBWO last night, and good UBWO (Push) this morning. Feeling great today.
1- Whey, OJ, Amino energy
2- EAS Advantage, EAS Muscle Armor, Banana
3- Oatmeal, Peanut Butter
4- 8oz grilled chicken, 1/2c. black beans, peppers, onions, 1c. brown rice
5- 6-8oz grilled sirloin, lettuce, pepper, 2 whole wheat wraps
6- TBD... but it's gonna be good!
7- casein protein, 1c. skim
Thinking about you Gina!
JR- There is light at the end of the tunnel! Just days away from your last tax season. I hope you are going to treat yourself for all your hard work!
Gina – I am thinking of you! Funerals are hard on the heart and mind. Remember, the sun will be out soon!
Shorty - 'Heart attack snow' Yikes! Thank goodness you have someone shoveling for you! We have a snowblower. I love to use that thing! Lemon brownies? I'll have to think about that one. Baked goods are my absolute downfall. And yes there will be beer in my future tomorrow. Maybe two! Congrats on the halfway point! You are kicking it!
Workout planned: LBWO 10am. My legs are shaking still. Love it!
Foods planned: 1. EggWhite/FiberOneEngMuff 2. ProteinShake 3. ToastedChicken/LowFatCheese/EngMuff 4. CheeseStick/Strawberries 5. ChickenOnSalad 6. CottageCheese/Apple
Obstacles you have to overcome today: Hubby wants to go to favorite Mexican restaurant tonight. Border Café in Harvard Square, best margaritas in town with the warm chips and yummy salsa. Willpower, I need you now!
Help you need or some great tips you want to share: I really love the protein shakes (chocolate and vanilla) mixed with iced coffee. What a great treat. But I think iced coffee is more of a new England obsession, no?
Positive statement about yourself: Two great things – 1. I went to the gym last night! I am so used to going in the morning I said to the person at the front desk "good morning!" Yes, she looked at me like I'm a dumbass. 2. I threw away the half a tray of brownies I made last Saturday that has been looking at me all week. I am preparing my environment for my free day tomorrow! Chuck the yuck!
Back2BFL your pictures are great. U should be very proud of your progress so far. Great job! I have hit a wall with motivation but I am still going. My scales is now up 6 pounds from when I started. Ugg. Ill have to take my body fat again and see what it says.
Stewp11- thanks for the clothing tip. Maybe Ill go buy something at this point and keep trying it on each week because everything I own is to big. I live in workout clothes, my poor fiancee.
I did have a no scale victory as I call it Wednesday. I did LB workout at the Y then drove to our park (which is full of hills) and decided to run a mile to see what my time was. I used to run a lot last year but got bored with it. I ran 1.1 miles in 12.47 so not to bad.
Everyone have a great weekend. I have cheated twice this week with a piece of peach pie one day and Doritos the next so no free day for me this weekend and I am OK with that. I needed to fill a craving at the time.
Hi Friends! This has been a hard week for me....I'm trying not to have a pity party for myself, but I tell you what, as I mentioned yesterday, I'm at full capacity and having a hard time motivating myself....I missed HIIT last night--dammit. So I'm feeling guilty about that. And this has been the worst week cheat-wise for me, too. WAAAAHHH! I'm actually afraid to take my pictures this week--what if there's no change? See? Effing pity party. OK, that's it. Done now.
Jr--thanks so much for being our personal trainer! It's pretty awesome and I think we all really appreciate it! Also....our next baby will be named Colby/Colbie (depending on gender). It's a little play off food, as well as a pull from family names :-)
Sue--Chuck the Yuck! I LOVE THAT!!!! Good luck on the Mexican restaurant tonight.....what's the deal, he can't wait till your free day?!? ;-) Congrats on the scale, girlfriend! Even though we shoudn't care, it's impossible not to! It's so validating!
Shawwwty! Hi GF. How's the GD blizzard going? Is heart attack snow the same as good "packing" snow? Like to build snowmen? In April.....How approp. Are you hitting up Bdubs for your freeday? I hope you save yourself a lemon brownie! That sounds amazing. My 2 favorite things together. Me want. :-)
Workout planned: Trying for HIIT and LBWO tonight. :-/
Foods planned: M1: Pancakes/Clem/Coffee S1: SC/Apple M2: Panera Smoked Turkey on Whole Grain, 3/4 apple S2: SC/Clems M3: Salmon, carb, veg S3: PB Toast
Obstacles you have to overcome today: My stupid negativity!
Help you need or some great tips you want to share: Sue, clarify "iced coffee" for me. Like, coffee on ice? I buy my husband the international delight stuff--mega cals, mega delish--so I'm thinking that's not it?
Positive statement about yourself: Even with the sh$t-tastic week I'm having, I feel like I'm starting to look like myself again! I'm rocking my signature Steve Jobs look (turtleneck and (skinny) jeans with boots) and it's almost like I was never fat! Almost. :-)
Hi All…hope this Monday finds you doing fantastic. How were your weekends?? Mine was great. Stuck to the plan all but yesterday - we celebrated my dad's birthday = sugarrrrrrrr. Very tasty at the time, but not very fun this morning when I had to dig deep to quell the disgusting feeling as I worked out. Blah…but I pushed through it and felt so much better by the end of my workout. Whew! Now, just bring on the java.
Jr, happy last tax day!!! Hope you find time to treat yourself once the day is done. What the heck are you going to do with yourself now that you won't be slaving away so much at the office?! I bet you are so flippin elated :)
Sue, how was Border Cafe? The pic you posted looked so so so good. It's tough to beat a damn good margarita with chips and salsa. Did you switch up your free day? Or did your willpower help you through it? As for the baked goods I made - the lemon brownies were pretty damn good (as were the oatmeal lemon bars). Evilllllll, I made my sister take all the leftovers home with her - my niece and nephew were happy! I probably shouldn't share the recipes on this thread but eh, in the spirit of a ***free day-only*** (feeling slightly guilty that I'm going to post these…tsk tsk) here they are:www.thetaylor-house.com/2012/05/30/lemon-brownies.htmlwww.justcallmemaria.com/2012/03/oatmeal-lemon-creme-bars.html
Thomassd, how did the no-free-day-weekend go? I've often thought about trying that as I'm sure with the summer coming up, I'll have more dinners out during the week. But then I think it would be tough for me to actually stick to the plan on a full weekend because of all the temptations! I can do one day, no problem, but not having a free day would be tough. I really wish there was a pill for willpower.
Gina, sounds like you had a pretty rough week :( On top of everything, do not beat yourself up for stumbling - it won't get you anywhere sister. Instead, pick yourself up and start kicking ass again, just like you were doing before! Girrrrrl, you have proven that you have it in you. I'm guessing you're already back on track :) And yeahhhhhh, on your next free day, treat yourself to a lemon brownie - $h*t is gooooooo-ood.
Workout planned: UB @ 4:45 am…done! I'm not a fan of getting up earlier than normal, but I love knowing I'm done with my workout.
Foods planned: 1. Greek yogurt + mango + coffee 2. cottage cheese + mango 3. peanut butter on wheat 4. 2 string cheese + orange 5. EAS bar 6. edamame & salmon
Obstacles you have to overcome today: having dinner out with friends & saying no to wine. Son of a...
Help you need or some great tips you want to share: I love Mondays!! And I'm totally being sarcastic! ;)
Positive statement about yourself: Keep pushing yourself even if you are not seeing a lot of results…the hard work will payoff!
Good morning all! Happy April 15... THANK GOD!
Sue- FREAKING AWESOME. Glad you got a little leg shake going! That's what hitting 10s is all about to me.
Gina- Like E says, don't beat yourself up. In fact, I've found that when I fall off the wagon, even for a whole week, I come back strong, and it actually does me a lot of good! During Challenge 1 I spent a week in Costa Rica and had very little control over my diet and NO RESISTANCE TRAINING. I did the best I could, but accepted that I was going to be off the plan, and indulged in some of the great food. No big deal, I hit it running when I got back. No harm, no foul. Now, get off your ass and get to rocking it!
Thomassd- the middle of the journey is the hardest. Make a point to check in, spend some time reading through the forum, or other motivational material (I loved reading the champions stories). Whatever you need to stay entrenched... You'll get through and be better for it!
Going to be a tough week for me and I know it. Post-April 15 tends to be a week of indulging. My challenge will be sticking to the plan or at least exercising good self-control while taking a deep breath for recovery.
Here are my obstacles this week: Post-4/15 party today- marina, seafood, beer (all of my favorites), followed by Double-A baseball (another favorite), Massage tomorrow (half-day at work), More baseball on Wed, Happy Hour Thursday, Half-day and round of golf on Friday... Tough week I know. The good news is plenty of time and no excuse for not working hard in the gym. The bad news is, I love a good beer in the spring at the beach.
On a serious note, a real struggle for me is balancing the indulgences that I have no desire to give up with my goals of being in great shape. I'm not talking about a 12 week program, but planning for the rest of my life. I have no desire to live a life that only includes 2 beers on a free-day once a week. I need to find a sustainable plan that keeps me healthy, but allows me to enjoy the things I love.
AWESOME LBWO this morning. Squats (new highest WO weight), Deadlift, Standing Calf Raise, Leg Curls, Leg Ext, seated calf raise, Ab routine... all in 50 minutes!
Going to be a tough diet day:
1- 3 scoops EAS Whey, OJ, ON Amino Energy
2- EAS Advantage, Banana
4- Going out for lunch (hopefully Chickfila- 2 chargrilled sandwiches)
5- 8oz beef tenderloin, corn on cob
6- this is where it gets tough
7- probably had enough calories today, but may need a shake depending on Meal 6...
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