Hello. My name is Rhonda. I am 47 years old, married for 21 years and have two teenagers - my son has special needs and we have created our own program to meet his needs because public school was just not a good match for him. He will be 18 next month. My daughter just turned 16 this past week and can some days be more of a challenge then my son (lol).
I started the BFL challenge about 8 years ago. I lost close to 30 pounds and decided that was good enough so I did not complete the challenge. I did keep the weight off for a good 2-3 years and then reverted back into my emotional eating patterns when things were not going well for my son. Just recently I have discovered extra skin/fat in places I never had them before. There is this spare tire around my waste that I have never experienced before. I have been centering and meditating for about the last month and I believe my mind is in the right place now to tackle taking care of me better.
I have spent the last week reading/rereading listening/relistening to my BFL books/cd's. I have created my notebook and I have found a partner to begin this challenge with me. I have taken my before pictures and gathered my starting stats. I have purchased some of my supplements and I will be working on my menus today. I ordered my challenge/entry packet last Sunday but it has not arrived yet. (Anyone know when I can expect that in the mail?)
The last time I worked on this challenge, I did not take time to prepare. The first week of the challenge involved learning about BFL and what I needed to do. Therefore, I believe, this time, I AM READY TO BEGIN MY TRANSITION both inside and out.
I look forward to sharing my journey in this forum and look forward to the support I know this community will have for me.
Great post Rhonda! Very inspiring. I wish you the best of luck on the new journey! You have a lot of people with you, hopefully we can all lean on each other and make it out the other side with a new Body For Life!
I firmly believe that the Body-for-LIFE program is your best option for completely changing your life. As a health and PE teacher with a masters, I have spent hours in classrooms and have read countless books on the topics of nutrition, exercise and weight training. I have also wasted countless hours watching infomercials claiming that their system was the best. BFL not only claims that it will produce results, but there are thousands who are living proof. The best thing about BFL is that it's truly for life. It isn't a fad diet or a program that kills you over a short period of time eventually causing burnout. Good luck with your challenge. Stick to BFL's principles and trust the program. You can do it!
2011 Grand Master Champion
Day 1: Things I am celebrating from today: I completed my first workout of my 12 week challenge. I prepared my meals and stayed focused. I drank tons of water and took my vitamins. I am very proud of myself.
Insights/Observations: I need visual reminders of what my goals are because it is easy for me to feel good about myself inside at any given moment…but the reality is that my body is not healthy. I have a healthy mind and soul and I need to transfer that to my physical being.
Sleep: I did not go to sleep until midnight and then centered while laying in bed b/c I could not fall asleep right away. My son woke at 1am and I finally got to sleep around 1:30a. I was out of bed by 6:45am but felt refreshed. I know I need more sleep and it is something I need to work on.
Visualization in centering: I visualized myself being successful today. I did this at bedtime since I was not able to sleep, it was a long centering. I know that in order to reach this goal I have to focus on both inner and outer beauty. Centering, along with the creation of SoulFood will be just as important as completing my workouts and eating the right foods. I see myself creating a photo video of the next 12 weeks –showing my transformation. Just a single picture each day of me.
• 8am: oatmeal and cottage cheese
• 11am: myoplex lite protein shake
• 2pm: veggie burger, whole wheat, almonds
• 5pm: tilapia, rice/blackbeans, greenbeans
• 8pm: myoplex lite bar
• 10pm: strawberries, herbal tea
Exercise: lower body workout. 45 minutes
My intention for tomorrow: To complete 20 minutes interval training on the erg, have my meals planned out so I am not floundering over what to eat, to share kindness with one person.
My dream is to be healthy physically and mentally, to be a positive role model for my daughter, to be a loving supportive wife to my husband, to actively enjoy my son’s daily accomplishments as I advocate for him to reach his greatest potential.
Thank you for your support Chiz and Andys10. It means a lot to me. Peace and Kindness, Rhonda
Day 2, February 14, 2012
Things I am celebrating from today: I completed my Day 2 workout and stuck to the eating plan. I took my day 2 picture. I am blessed to have wonderful support staff to help with Zach right now. This enables me to think about myself for a little bit b/c I am not worrying about him.
Insights/Observations: It is very important to plan your meals each day. I never want to be without the food I need to carry me over for the next few hours. It is surprising to see how quickly 2 ½ -3 hours comes and it is time to eat again.
Sleep: Zach woke at 3am. Got him back to sleep and then he was up again at 5am. So, sleep is not what it should be right now. Still trying to figure out how to make sleep better. Need to look at quality sleep b/c quantity is not going to happen.
Visualization in centering: I visualize myself in a size 8 pair of jeans. I visualize myself with a toner body and an overall “feel good” about myself. I visualize myself completing the Sears Tower stairs in Toronto this summer.
I do not have my notebook on me while writing this progress report. What I ate was recorded and I stuck to my plan (though not in the order planned.)
Vitamins: YES Water: XXXXXXXXXX (X=8oz.)
Exercise: erg time-20:09 2931 meters 5 min reading -s/m 27/29/29/31/33
My intention for tomorrow is SUCCESS. Lower Body Workout and to create some meal ideas for the family dinners for the rest of the week.
Day 3, February 15, 2012
Things I am celebrating from today: I am celebrating that I got my first lower body workout completed. I am celebrating that I have a partner to exercise with. I am celebrating that I have money to buy the foods that are desired for this 12 week challenge. I am celebrating that I am sitting in a warm house and I am celebrating my lovely family.
Insights/Observations: Today is harder. Or I should say tonight was harder. My workout this morning was fine. All went well. I can increase my weights. I did not hit a 10 with lower body today. What is hard today is not wanting to eat more or slip back into the habit of snacking when I know I don’t need it. I don’t feel hungry I just find myself thinking about food. (suggestions welcomed.)
Sleep: In bed by 10:30pm to center before sleep. Husband called into work at 11am. Unable to fall asleep due to a headache and chills. (not sick though). extra blanket. Headache lingered until 2am. Finally took something for it (all my positive thinking was not working). Husband home from work around 1:30 am. Son awake at 2:30 and 5:30. Daughter yelling “where are my shoes?” at 6:50am. It was a peaceful night of sleep. ahhhh.
Visualization in centering: I did not get the chance to visualize today. I must make time for this b/c I really feel it makes a difference.
· 7am: oatmeal with fatfree milk and handful of raisons. 16 ounces of water.
· 9:30 am: vanilla Myoplex Lite, ready to go (after workout at gym)
· 11:30 am: 12 almonds, veggie burger, wheat bread
· 2:30 pm: myplex lite bar, water
· 6 pm: greek pita (eating for life recipe), fresh fruit
· 9:30 pm: cottage cheese, blueberries
ugggh! 11:00 handful of almonds, blueberries
Vitamins: YES Water: XXXXXXXX
Exercise: Lower Body, 16 min treadmill (not interval training… 3.2 mile pace/3 incline)
My intention for tomorrow: to be more POSITIVE. To do things that make my mindset more positive.
I did not get this posted yesterday. Here is my progress for Day 4.
Day 4, February 16, 2012
Things I am celebrating from today: I attended a essential oil class with a spirituality focus. It was very interesting. I am celebrating that I live in a community that offers a variety of classes to help me grow as a person. I am celebrating that the fitness center where I work out is only 1 mile away from my home.
Insights/Observations: I need some quality sleep to function to my fullest potential!
Sleep: (last night) I could not fall asleep. Finally got to bed at 12:15am, only to be woken by the dog at 1:30am (he has chewed a hot spot. had his cone of shame off. frustrated with myself that I forgot to put it on him b/f bed. Then dd wakes with an earache at 2am. Needless to day I did not get back to sleep. ugggh. (so how important is this sleep thing? lol)
Visualization in centering: Listened to motivational/centering music while at library waiting for Zach. Did not do rainbow centering today.
· 8:00 am: oatmeal/cottage cheese
· 11:15 am: myloplex lite drink
· 1:45 am: soy nuts/apple
· 3:30 pm: chicken/crackers (taste of vegemite from Australia)
· 6 pm: myoplex lite bar
· 9:30 pm: ½ Greek pita (eating for life recipe), blueberries
Vitamins: YES Water: XXXXXXXXX
Exercise: 20 min cardio on treadmill. Not interval.
Day 5, February 17, 2012
Things I am celebrating from today: Today was much better then yesterday. I am celebrating the wonderful teachers that work with my son each day. I am celebrating the invention of the crock pot. ☺ I am celebrating a good nights sleep (last night)
Insights/Observations: I was more focused and able to complete more things with a good night’s sleep. I know it makes a difference. I know I can’t always get a good nights sleep but knowing sleep makes a HUGE difference. Not only in my attention but in my ability to plan my meals and my desire to complete my workouts. I will be working on getting more quality sleep over the next 12 weeks.
Sleep: In bed by 10pm, asleep by 10:30. My husband got up with my son during the night. (now, my son is 17yo so he won’t be outgrowing this. It is just part of how autism affect him and something we just have to work around.)
Visualization in centering: I have not centered yet but plan to tonight before getting in bed. I will be visualizing what my day looks like tomorrow – from what I will be eating to my cardio exercise. I visualize success!
· 7am: hard boiled egg/slice of toast
· 9:30 am: oatmeal/hard boiled egg
· 11:30 am: myoplex lite bar
· 2:30 pm: veggie wrap on wheat pita
· 6 pm: chicken noodle soup (recipe from Eating for Life)
· 9:00 pm: 20 almonds/blueberries/cottage cheese
Vitamins: no (I forgot!) Water: XXXXXXX
Exercise: upper body. (good workout!)
My intention for tomorrow: I intend to complete 20 minutes cardio on the the erg. I will focus on the timing of my intervals and how to identify where I am working (at a 7 or did I hit a 10). I will work to create my meal plan for when we are out of town next week (Wed-Fri).
This is my horoscope for today. it is from Daily OM. I think it is right on. Today my intention is to LIVE MY WORD (to myself). Happy Saturday to me and anyone who happens to read my posts here at BFL. Peace and Kindness, Rhonda
February 18, 2012
Living Your Word
Capricorn Daily Horoscope
You may feel pressed to prove your reliability through your words and actions today. As a result, you will likely be moved to turn your attention to those of your obligations that have languished unfulfilled for some time. A dedicated mood can give you the strength and energy you need to address those promises made in the past. With each pledge you successfully carry out, people in the various spheres of your life will likely make a note of the commitment and trustworthiness they see within you. You may discover relationships you thought cold grow warmer today because your constancy shows others that you are an individual of your word.
When we keep our word, we demonstrate to ourselves and others that we believe in the sanctity of trust and can be depended upon to fulfill our obligations. Whether the promises we make bring us happiness or heartache, our willingness to live up to the standards of loyalty and behavior we set for ourselves ensures that our credibility is beyond reproach. As people in our lives observe our constancy, they will grow ever more comfortable relying on us to be there when we are needed. We, in turn, can take pride in the fact that we genuinely revere commitment and are willing to embody the dedication we feel for our loved ones in our actions and in our choices. You will feel more connected than ever to the people you care for today as you strive to live up to your word.
Day 6, February 18, 2012
Things I am celebrating from today: Being able to sleep in. Having the day to clean (and burn calories) my house before we go to Canada on Wednesday.
Insights/Observations: This eating plan is easy to follow. I seem to be getting the hang of this. I like the simplicity of one carb/one protein 6x a day and veggies at least twice. I am still working on my veggie intake.
Sleep: (Friday night) I did not get to bed until midnight but I was only woken once during the night and slept in til almost 9am.
Visualization in centering:
· 9am: hard boiled egg/ 1 slice wheat toast (75 cal), water, hot tea for a sore throat
· 11:30 am: myoplex lite ready made drink
· 1:30 am: wheat pizza – tomato, mushroom, spinach, sauce, tbsp cheese
· 4:30 pm: veggie burger/ 100 cal wheat bread
· 7:30 pm: oven baked chicken strips (from the eating for life cookbook)
· 10 pm: cottage cheese and blueberries
Vitamins: YES Water: XXXXXXXXXX
Exercise: 60 minutes cardio. I know we are not supposed to do “more” then 20 min but I am not sure I am doing interval training correctly and I was at the gym waiting for my daughter to finish a class. So, I did 20 min elliptical, 20 min treadmill and 20 min bike. The treadmill was where I got my HR up by increasing the incline to 14 and back down to 3. My average HR was 136 and my max was 168. 525 calories burned according to my heart monitor.
My intention for tomorrow: I am doing my Lower Body workout tomorrow (b/c I am leaving to go out of town on Wednesday. So, we are getting two workouts in b/f I go and I will get one done while out of town. We will be at a spa resort for my daughter’s bday and they have an amazing facility from what I can see on the website.) I am not taking a free day until Wed or Thursday this week.
Day 7, BFL Challenge and Day 1, Transformation Challenge.
February 19, 2012
Things I am celebrating from today: I am celebrating that I have made it through week one of my BFL challenge. I am celebrating that I completed some of the work needed for my daughter’s rowing club and I am celebrating Bill Phillips Transformation program. I love the BFL program and love even more that Bill Phillips has incorporated the “mind set” into the transformation of our bodies. I will be using the BFL exercise program and eating program but I will also be taking advantage of the Transformation program.
Insights/Observations: I love the BFL program and love even more that Bill Phillips has incorporated the “mind set” into the transformation of our bodies. I will be using the BFL exercise program and eating program but I will also be taking advantage of the Transformation program. Community support is very important to me and I may be moving over to transformation.com because it follows the same principles Bill Phillips created with BFL but has added the mind/soul connection.
Sleep: (last night) fell asleep around midnight. Woken 3x during the night (dog, cat and boy). Got up around 7am. And was blessed with a late morning nap in which my son laid down and went to sleep too. (naps never happen if my son is awake. lol)
Visualization in centering: I have misplaced my iPod and find it much easier to complete my centering when I have my iPod available. I do have my centering music on my computer but often find it more cumbersome to use the computer to complete my centering. I will visualize finding my iPod today. lol
· 7:30 am: oatmeal and hardboiled egg
· 11:30 am: veggie burger/whole wheat bun.
· 2:30 pm: myoplex lite drink (with fatfree milk)
· 5:30 pm: fish and quinoa/black beans/corn
· 7:30 pm: cottage cheese w/ fresh blueberries/strawberries
· 9:30 pm: 2 rice cakes with peanutbutter, cup of hot tea
Vitamins: YES Water: XXXXXXXXX
Exercise: Lower Body Workout and 20 minutes cardio.
My intention for tomorrow: My sitter just called in and will not be here. My intention is to find a way to get to the gym for my upper body workout. I will create my grocery shopping list and shop on a full stomach. ☺ I will create my packing list for my trip to Naigara on the Lake this week.
Back from a 3 day getaway. I did go off the meal plan about once a day but hopefully I burned the calories off with the sauna, steamroom, 2 water aerobic classes, TRX class (wow! painful but good!), cardio, free weights and ended the stay with a gentle yoga class. (oh and had to have a spa treatment too! Heavenly.)
Now, my head is cleared and ready to get back to my local gym tomorrow ... the start of week 3 of the BFL challenge.
Make Life Happen, People...
I am having a hard time getting back into the eating routine since being out of town. I must create and follow my eating menu/schedule. I need to grocery shop and that has gotten in my way. I like to have a variety of protein/carb meals to grab and go. It helps keep me on track.
Headed to the gym for my Lower Body workout. It is great having a partner to help me keep on track with this.
Words of encouragement and words of wisdom welcomed. Though I seem to be the only one reading my tread/jouraling notes. LOL (I guess that just validates that we need to be our own best friend and we need to believe in ourselves b/c who else will be there for you 24/7)
Challenge Life! Peace and Kindness, Rhonda
Are you using the BFL journals to prepare your workouts and meals ahead of time? One thing I did is go to the library section and then in tools then go to the Progress Reports and Success Journal. You can print off your daily workout and diet guides. I try to prepare at least 1 to 2 weeks of workouts and planned meals at a time. I find myself always tweaking the workouts as far as actual weights or reps, but it helps to have a week or two ready ahead of time. It helps me stay focused and visualize the days challenge.
I have been keeping up with your progress and updates. Your doing GREAT! Keep up the good work!
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