"Plan, Today."

  • Hello, I am Terry.

    I have been reading and commented on some posts of those, who, are exhausted, or overwhelmed.

    The reality is, yes, there will be those days.

    The question is, what will you do when it crashes in on you?

    I had a day like that yesterday.

    Just past the 2 week mark doing BFL, and my 3rd day on the 12 week challenge.

    I am 41. I started 2 weeks ago weighing in at 238 pnds. Border-line high blood pressure, candidate for type 1 diabetes, and walking heart attack. Really high triglycerides.

    4 days ago, weighed in at 221. Thats huge! Thats 17 pounds in less then 2 weeks.

    But, yesterday morning, I really felt like some one kicked the umpf out of me. I was on a total positive rush for over two weeks straight. Thats how I want to live - every day!

    Okay, so, around 7:30 AM yesterday, I sat in front of my computer. I was suddenly feeling exhausted and zero motivation. Actually considered taking the day off for a rest. I totally crashed.

    I had an appointment set for 11 AM with a trainer at the gym to go over optional lower body and ab exercises to change up exercises.

    I had prior three days ago did this for upper body, and my trainer kicked my butt, and I am still sore. It was a very intense work out introducing compound exercises using BFL sets and reps. Next upper body this Saturday.

    Anyway, so, also knew I was going to get my butt kicked again today!

    I went on-line to check my emails, and I have the BFL site book marked. I clicked on it, and read some testimonials, looked at before and after pics.

    That is what I want. How am I going to get it?

    I then thought, okay, what needs to happen today.

    So I thought about my next meal, which would happen around 10 AM.

    I decided to blog my 1600 friends on myspace, lay out what needed to happen, that day.

    I felt the seed of motivation, and the fire get hotter for my goals.

    Think about only, today.

    Write down what needs to happen for the day.

    That is what you have to think about for the day.

    Only this day.

    Don't worry about yesterday, or tomorrow.

    Just make "today" happen.

    You can!

    We can!

    We will!

    We will face tomorrow, tomorrow.

    Today, now - is where the hammer strikes!.

    Don't miss it!

    Take several deep breaths - slam some ice cold water, and go!

    Make this happen, now!

    This is the seat of success.

    Having a bad start to your day?

    Post a comment, and tell me whats going on.

    You are not alone!

     

    "What you put in, is what you are going to get back."

    - Terry


  • Thanks Terry, Every day can be a step in the right direction.  Every day a decision is made.  For me at least the feeling of letting myself down would hurt more than any muscle ever did.

    C1W4D1

  • Hi, usually I don't need the motivation but today I do. Didn't make the best choice at meal 3, went out to eat with my bf instead of saying no thanks, I'll just eat my meal replacement bar. Had egg drop soup, vegetables, tofu and some white rice. Really the only thing I thought would work on the menu as I don't eat meat. But I feel bad that I didn't follow the program, was not my cheat day. I know I will eat my next meal as planned, but sometimes I think this program is getting to me, it's not the most fun but I know I will like the results after 12 weeks. Just have to think positive and focus on my goals. And not be too hard on myself, right? :)

  • Hey, Jack -

    Sometimes we have to be creative on the fly.

    You will find yourself at a restaurant, or fast food, or convenient store for a quick something because of unforseen circumstances.

    Apply the basic principles. Some kind of protein the size of your palm, and some kind of decent carb the size of your palm. Add a green veggie of some kind with it. Don't get pop/soda! Drink your 2 glasses of water.

    There is something on the menu that will work, or use side orders. Something fresh and not processed preferably.

    All of us are going to need to be creative on the fly. It's fun. Be adventurous. Be smart.

    Keep it really close to the regimen, and spend a little more time on an elliptical or bike to offset additional calories.

    "What you put in, is what you are going to get back."

    - Terry


  • Hello Terry and Welcome to BFL! Congratulations on your awesome progress! Keep up the great work and you will see amazing results!

    Many people start fitness programs but stop when they get bored or results come too slowly. There have been many people who have started a 12 week challenge, but only a small percent actually complete the entire 12 weeks and send in their entry packet. Here are some tips to help you stay motivated.

    Set goals. Put your goals in writing. Are you hoping to lose weight? Build Muscle? Tone your body? Boost your energy? Sleep better? Write it down! Seeing the benefits of regular exercise on paper may help you stay motivated. It would be best if you use some type of journal. You can use The BFL Success Journal, or you can use a regular 3 ring binder. Remember without a plan it is easy to get frustrated and give up.

    Think variety.  Vary your exercises and meals, keep your body guessing. For example: alternate biking with jogging for your cardio. When the weather cooperates, do your cardio outdoors. Find different routes to jog for a change in scenery. Make your exercise fun, it doesn't have to be drudgery.

    Make physical activity part of your daily routine.  If it's hard to find time for exercise, don't fall back on excuses. Schedule workouts as you would any other important activity. You always have time for things that you really want to do, so make this a priority. If you live a sedentary life, you can also slip in some physical activity throughout the day. Be creative! Take the stairs instead of the elevator. Pedal a stationary bike or do strength training exercises while you watch TV.

    Seek support.  You're not in this alone. You will find lots of support on this support forum.

    Track your progress. It may help to keep an exercise and food diary. You can use your journal for this. Record what you did during each exercise session and how long you exercised and how you felt afterward. Also record your daily menu plan, and then record what you actually ate. This way you can keep track of what you are really eating, this will make it more difficult for you to sabotage your eating plan. Recording your efforts can help you work toward your goals — and remind you that you're making progress. And it also helps you to see what works and what doesn't work.

    Reward yourself. After each exercise session, take a few minutes to sit down and relax. Reflect on what you've just accomplished. Savor the good feelings that exercise gives you. This type of internal reward can help you make a long-term commitment to regular exercise. External rewards can help, too. When you reach a longer range goal, treat yourself to a new pair of walking shoes or new tunes to enjoy while you exercise.

    Set your goals, make it fun and pat yourself on the back from time to time. Remember, physical activity is for life. Review these tips whenever you feel your motivation sliding

    Always remember that you have a very special quality within you that can create miracles and masterpieces.

    Keep us posted on your progress, we do care! I am cheering for you!

    Hugs,

    Sylvia Bortman

    2006 BFL Grand Champion Women's 50+

  • Thanks, Sylvia, you rock!

    I am so glad I signed on this morning.

    I will be re-reading your reply here for a few days to assimilate, and make apart of my central Body-for-Life mental file.

    Thank you for these aspiring words.

    Makes me want to do more, reinforces and embodies what I am doing here.

    This is a great start to my day!

    Thanks!

    - Terry

    "What you put in, is what you are going to get back."

    - Terry


  • Today,  15th of April  - I am C1W1D3

    10th day if the challenge.

    Today is lower body work out.

    I met with a trainer last week for lower body, and was shown and used some alternative exercises to be used with the BFL sets and reps. This is to change things up, and keep my muscles guessing.

    I was shown some compound, that work the core as well.

    I was with a trainer day before yesterday for alternative upper body compound exercises.

    It is totally worth it to obtain some skillful direction. I am keeping everything with in the Body-for-Life perimeter as far as sets and reps, and time. I am still over 50 mins.

    This morning was 6 egg whites scrambled, and a serving of kashi go Lean crunch honey, almond, flax - protein and fiber cereal. 32% of my daily fiber.

    Omega A-3 500 mg, fiber 8 grams, Carbs 36g, The cup of milk added 10g protein, and 13g carbs, and a little fat. You have to have some fat in your diet.

    It is unhealthy to go completely fat free.

    Today is Thursday, and mentally gearing up to challenge myself to push my tens to failure on my lower body this afternoon.

    Really have to get pumped, and totally psyched to push all limits and thresholds today.

    I am going for the extreme. If I am not feeling that work out for the next 4 days, I did not reach my goal.

    Today's focus is on intensity levels. 10's go to failure today. I am punching past the thresh holds that are preventing me from progressing.

    I want to feel stronger for my next work outs - to increase the weights for all my sets.

    I am getting excited.

    In just a minute, I am going to do some stretches to prepare, before I go to the gym.

    I am doing the stretches that are only held 10 secs at a time repeated several times consecutively.

    The kind of stretch you hold longer is called a static stretch, and can be done after the work out, or next day. This is what my trainer told me.

    If anyone has additional info on stretching - please share.

    Okay, I can't hold back any longer - I need to stretch and get this party started!!!

    Go Team BFL!!!

    Every one who has, who will, and every one who wants to - this is where we start!

    "What you put in, is what you are going to get back."

    - Terry


  • WoW!!!!! Was so good read this!!!! I started a week and half ago, and really follow" the program for 2 days actually is being really hard for me, I did exercise, but I struggle a lot with my comlsive eating habits which made me almost give up, I am now on my 3th day again, have a dinner tonight to go, really nervous about following my eating plan ( I am not  having my "cheat" day tonight") but I will make it!!!! We will make it!!!!!!!

    Thank you for your words!!,

    Maura

  • Terry, that was very inspirational. We all have our down times and a helping hand will go a long way in motivating us to succeed where we might otherwise despair and give up.

    Let's all continue on and finish this journey, one day at a time. And we will make those days happen, each and every one.

  • Maura - you do not give up.

    This is the place to be to get free from the compulsive eating.

    You need to talk to Sylvia Bortman!

    Sylvia, what would you recommend for, Mauracbb?

    "What you put in, is what you are going to get back."

    - Terry


  • Sunday, April 18th  - rest day.

    Thinking about the new week about to start.

    Tuesday will be the start of my third week of the challenge.

    Wow! It really goes fast!

    This week will be focused on exact portion sizes, and food choices.

    I was good this week - better then last week - which wasn't to bad either - barring the two flub ups.

    I have 6 or 7 tupperware containers loaded with exact portion sizes of steak, and pork top sirloin, w/ exact portions of red potato or rice, w/ a few sprigs of broccoli and baby carrots.

    it is good to have some quick grab and go, that can be nuked, or eaten cold.

    I have a big bowl of salad in the fridge - ready, w/ chopped cukes, tomato, sliced carrots.

    Got 36 count eggs.

    I got shake supplement.

    Tomorrow, Monday, will start at the GYM at 7AM for aerocic hiit.

    8 AM will begin with my fave - 6 egg whites w/ a portion of red potato chopped and fried in olive oil. Two glasses of water.

    I am going to be out part of the day, so, I am grabbing one of my tupperware meals, and a couple water bottles.

    When I get back home, that should be about 4th meal time, and will do protein shake.

    5th meal is usually about dinner time - might cook up some chicken bre ast.

    6th meal is usually cottage cheese and whole wheat toast, or a bowl of kashi go lean crunch cereal, or oatmeal.

    If tomorrow has now become today.

    To plan today, means to plan tomorrow.

    "What you put in, is what you are going to get back."

    - Terry