Good morning BFL friends,
Day 10 today. This morning I woke up feeling kinda blah so I'm not going to try to think much about anything and just focus on getting through the day--getting my meals and workout in.
bchgirl--having your clothes fit better is such a positive reinforcement that it's not about the number on the scale. I think the scale can be mentally bad because if the scale moves up, then you get discouraged, feeling you've not accomplished anything. If the scale moves down too much, then you can get overly optimistic and might end up consuming more calories than you should. The scale has always been so dangerous for me so I simply avoid it unless absolutely necessary. Try doing photos every couple weeks and just compare...then you're not stuck on a number. There's more than one way to measure success! =)
amy - Wow, one month already. That's impressive and you just keep going strong. Good for you! I'm so glad to hear you're feeling great and even better when you're getting the positive feedback from other sources too.
katie--don't forget it's those showers that brings out the pretty flowers later on. You know, it's OK to be emotional because the reality is you are going through so much. Don't try to fight the emotions because you're body is processing and it's helping you heal. And because we are women, God created us to naturally be emotional. Embrace that gift that is given to us. I have so much burden on me as a single parent of 3 small kids, (ages 14, 9, and 6)....I cry off and on all the time simply because I'm so overwhelmed from the amount of responsibility I have to carry. It's not easy but no one ever anything worthwhile was going to come easy. I understand how you feel and it's OK to let it out. Just don't ever forget that things will really be OK...sometimes waiting to see that is the most difficult part. Like Amy said, do this for YOURSELF and bit by bit you will see the beautiful strong winner already inside of you no matter how hard it may get. Hang in there and feel free to vent when you need it. We'll be here for you!
Here's an inspirational quote for today:
"There are admirable potentialities in every human being. Believe in your strength and your youth. Learn to repeat endlessly to yourself, 'It all depends on me.'" ~Andre Gide
Enjoy your day everyone and hit those highpoints...even if means you can only get one in...just get it in!
Thanks ladies! I don't normally post (or get to read) twice in one day, but it's been a particularly rough week for me. My trials are a bit different (kids are grown but still live at home~problems all their own there :( ), my newly implanted pacemaker is continuing to give me "challenges" (but I'm thankful to God everyday that I was finally able to get a cardiologist that got me on the right road ~ just have to get those darn settings right), and a whole host of other problems, that I just keep praying about daily. I say all that to say, that you are all so right, and your openness and willingness to share and keep on keeping on is truly an inspiration. I'm so glad I joined the forum. It's truly helping me stay on track, and I just wanted to say THANK YOU!
Dear BFL friends...how is everyone doing today? I woke up a bit late today and am quite sore from my LB workout on Mon. Good to know my muscles are being put to work.
Day 11 today and it's upper body weights today. Hope to see everyone check in to share their progress.
Today's positive quote:
"Self-confidence is the first requisite to great undertakings." ~ Samuel Johnson
Quite true isn't it! So, you can do this and don't ever forget to have faith and belief in yourself that you are stronger than you might just think, no matter where your past has been.
Have a great workout and be sure to hit those 10's today!
good morning BFL pals. thank you for continuing to post updates of your journey. I find strength and motivation from each of you. day 11 for me today. I gave into the pizza craving yesterday and made that my free day for the week. In reflection of why yesterday was so challenging I discovered that lack of sleep combined with lack of preparation and planning lead me to be weak. I will stay focused on making sure I plan, prepare, and get adequate rest (well at least as much sleep as a mother of 4 can reasonably get)
had someone ask me if I was losing weight yesterday. first time while on the plan. yes I am losing weight, but trying not to focus solely on that. But it did feel good that it is enough for someone to notice already.
enjoy the rest of your day and I hope you find joy and success in the your successes no matter how small those might be.
Katie--I'm so glad to see your post online today. I was wondering how you were doing and good to read that you are keeping well aware of the snags that can get in the way of BFL...but it's part of life. All that matters is you are making progress. I know what you mean about getting sufficient rest, especially with having to care and provide for the kiddies. How old are your babies? Isn't it a great reinforcement when others take notice and can see the visible difference in you, big or small?? That's awesome. Keep it up and I bet more people will come forth about your transformation.
Today is Day 12 for me. My legs aren't quite so sore and I'm not limping today. =) My arms are a bit stiff, so I have a feeling tomorrow the pain will probably set in. It felt good to put my upper body to work yesterday. I'm not following the weights plan down to the T, with an increase in weights with each rep. My goal is to make sure that I am doing the exercises correctly first, and then will eventually build up on the added weights. I have to admit, there were a few times when I felt like I wasn't working the muscle correctly and if my PT wasn't there watching and adjusting for me, or providing me with feedback on my form, I would really have felt like I messed up or worse, hurt myself. Eventually, I will be able to just do this on my own, but until then I will need all the help I can get. Gonna up my cardio intensity a bit so that I can keep building up on it each weekly.
I'm very curious to see what my end results will be. Keep up the good work friends and we will cross the finish line one step at a time.
Amy - I tried the stair climber yesterday for the first time and boy it sure was tough. I think I need to get used to it as my foot started to hurt after a bit, so maybe I'm not doing something right. It is definitely a different change than the treadmill. Thanks for suggesting it. I think I'm going to change my cardio routine weekly (treadmill/spinning/stairs) just to change things around and keep my body guessing.
I've been working the gym pretty hard and can feel it since it's a bit tough to get up each morning from the soreness. When I don't feel like I want to get up, I remind myself that the pain just means I'm making good use of my muscles so JUST GET UP and make it through BFL day so you can check it off. Day 13 today...can't wait for tomorrow to enjoy my free day. LBWO today and then rest, rest, rest until Sunday.
I was reading on the forum yesterday and read about another gal name Christen who has done 2 challenges already. She referenced someone who inspired her (Susan Rohr), who also did BFL. The photos of her after pics were just amazing and she already has had 9 kids!!! I had to read that statement twice--9 KIDS!
How is everyone else doing? Hope you all are pushing hard to make each day count as best as you can.
Hey Everyone - End of Week 3. Craving Italian! Soooo glad tomorrow is my free day or I don't know if I could hold out! LOL This week was another tough one with my pacemaker. Low blood pressure, high heart rate. Still can't believe I'm saying that! From someone who had 30s and 40s as a normal heart rate, to having heart rates in the 110s and 120s. Anyway, I've managed to keep up with my workouts, and eat on target. I'm so proud of everyone for your achievements as well. Like you all, I look forward to the posts! They really keep me inspired and help me stay on target! Hang in there, and let's do this together one day at a time. Have a great day!
Dear BFL friends, hope everyone is enjoying their weekend. Day 15 today, and the start of Week 3. I haven't seen any changes and my clothes aren't getting much looser so I just have to keep at it, hoping the changes will come sooner rather than later.
Today I did cardio and worked on the stair climber. Didn't really feel much like going to the gym, but when I finished, I was sorta glad to get it out of the way. It got a bit tough at the end but I kept at it to finish the program. When I first started working with my PT, we did 3 sets15 each of ab crunches. I've been continuing to work on those and can do 3-4 sets of 25 crunches now. I really want to get nice abs so just been throwing that exercise on my cardio days too. As far as meals go, I'm trying to be more aware of my portions and timing but I have to say it is starting to get a bit easier.
Anyways, I'm going to feed the kiddies now. I made homemade burgers and will have one patty, no bun, wrapped in some lettuce, tomatoe, and cheese as my meal later. I hope everyone is staying on track as best as you can.
Hope to hear from everyone to see how you are all progressing. =)
Way to keep up the good work, tracing. I've done some reading on working out your abs and Bill Phillips brother, Shawn, claims that the abs are the only muscles that you can actually work out everyday without breaking them down too much. (And have you seen his abs? OMGosh!) So, keep on with the extra ab work. The flip side to this is that the majority of ab definition (or rather SEEING the definition) is all due to nutrition. You have to eat SO clean to be able to see that 6-pack that you are working so hard on. You can do all the ab exercises you want, but if you eat badly, you are covering it with a layer of fat and no one is going to see those pretty muscles underneath. Here's my abs from several years ago, and I can promise you that I worked hard to get them. Would you believe that I didn't do any extra ab exercises? To me, abs are 70% nutrition, 30% workout. It's really that important.
Well....sorry, it won't let me post a picture. Gives me some kind of 'runtime' error!
Sat was my free day and I made homemade fried chicken wings and cajun shrimp. I decided to completely cut out alcohol during my BFL. Actually, I did that one week before my challenge, so Day 22 of sobriety and Day 16 for BFL today. I was really craving for a drink on my free day, but I also know that if I did have one glass, it would probably lead to a couple more. I cooked my shrimp in beer so that will have to suffice as my substitute instead. I have to admit that if BFL didn't program the free day, I probably would NOT keep up for long.
Amy--Thanks for the feedback on the abs. My major problem areas of course is tummy and batwings. I know you can't specifically target an area so you have to try to lose the weight overall to see the difference. Doing weights upper/lower body I am sure I can help tone those parts of my body, but I don't know if I'd can ever get rid of the overhang bulge in the lower ab area. If there are any additional advices/suggestion you can offer to help me rid of that part even more, please do share. And I'd love to see your pics. Could you send them to me thru my email: firstname.lastname@example.org. I'm sure they'd be a great inspiration.
Last night, I ended up having 2 patties and not one. A bit more protein than I would normally have in one meal, and I chose to skip my last meal since I did get an extra helping. I have a question on the abs/nutrition...when you say eating SO clean, what does that mean? Does that mean you can't enjoy your free day, when it comes? Does the diet have to be very strict? I'm not trying to get so obsessive over the meals but I don't want to sabotage all my efforts too.
Second question, being that you're a pro climber, my cycle is as follow. I usually start to feel pretty tired around Minute 9/10 and from there it's huffing and puffing and am holding onto the rails to help me get through. But does the below workout seem aggressive or do you think it's a good start for someone that's just started the machine. I understand everyone has a different starting point but I wanted to get your thoughts since I'm still new on this machine.
Min 1: Level 3
Min 2: Level 3
Min 3: Level 4
Min 4: Level 5
Min 5: Level 6
Min 6: Level 7
Min 7: Level 4
Min 8: Level 5
Min 9: Level 6
Min10: Level 7
Min 11: Level 4
Min 12: Level 5
Min 13: Level 6
Min 14: Level 7
Min 15: Level 4
Min 16: Level 5
Min 17: Level 6
Min 18: Level 7
Min 19: Level 7
Min20: Level 4
Min 21: Level 3
Min 22: Level 3
Min 23:Level 3
UPWO today for me. Katie/Bchgirl/and everyone else....how are you all doing? Hope everyone is staying focus and just taking it one step at a time.
Hey there:) It's been a crazy Monday after an exeptionally trying, challenging, ok, just downright horrible weekend! I won't get into the details, but let's just say when you think things can't get any worse...never say never! But, I'm so proud to say that I did not give into the temptation to turn to food!!! I did not make it to the gym for my LB workout, but I plan to make up for that when I get off work today. Circumstances way beyond my control literally did not allow me to get there before they closed. Before I knew it, the gym had closed. I was disappointed and begain to beat myself up for missing my workout, but I had to do a reality check and decide it was not the end of the world. I gave myself a big 'ole pat on the back for the things I had done right for the day - eating on the BFL plan, drinking my water, taking my vitamins, etc. I think my biggest struggle is going to be learning to forgive myself when I can't do everything every day.
I'm with you on the intensity/training question as well. I get really tired around minute 10 as well, but seem to level out around minute 14 or 15. I just do the best I can to push through. I may be completely off base, but to me, if it's so hard that it's difficult to breathe, let alone talk, we are getting a great workout! I try to alternate between the stair climber and the eliptical. Either way, I'm with you on the endurance challenge. Hang in there. We can do this!
Katie, I hope you are doing well as well!
A bit of a history about my weight loss:
About 3.5 years ago, I started running. So right about Feb/March 2008 I started running everyday for 1 hour and whatever I could get into that hour was whatever I could give. In the beginning, I did 1-2 miles, and there was alot of walking in between that hour. This was mostly on elliptical. After about 6 months, I was able to get in about 4-5 miles in an hour on the elliptical. Then I was recommended to do the treadmill and that was a change for me. I probably got in 3-4 miles on the treadmill within the hour. Running helped me shed pounds, but I was NOT toned. Running allowed me to 'cheat' meaning I was able to eat junk here and there and still was able to maintain some weight. And I HATE running. It worked but I hated it.
When I started in 2008, I was about 165-170lbs. I think the heaviest I reached was 180lbs. I think I shed about 30lbs within the first 6-8 months. Then I plateaued forever. I stopped running back in October 2009 altogether--and had no motivation from the plateau and had no motivation to do anything for my health. Instead I tried this diet pill and from October 2009 thru March 2010, with the diet pill PLUS a tremendous amount of stress, I dropped down to about 120-125lbs. This was the lowest weight I have ever gotten to since highschool....before I had kids and all that stuff that came along with starting a family. And I really looked great on the outside. Since March 2010, the diet pill stopped working and while the stress level lowered a bit, I just started to gain weight again and simply can NOT lose.
July 2010, present day, age 35, 5'3 and weighing in around 145-150lbs. I want so badly to get down to 120lbs-125lbs again. But I want a healthier 120/125.....I just remember how great I looked and it felt wonderful but it was really a shell. Since the start of BFL now, I can get in about 1.5miles within the 20minute. My other goal eventually is to be able to do 3 miles in about 20 minutes--that and a more lean toned body. Of course that's a goal I am very slowly working towards. I will admit that while we are only required to do 20 mins cardio, I have put in an extra 5-10 minutes after minute 20 to walk it off...nothing too intense but a slow walk to gradually cool down. Also, my PT recommends doing a bit of cardio right after the weights, walking about 10-15mins on the machines to keep the heart rate up for a bit....nothing strenous or high intensity, so I've just been adding that as well.
Bchgirl--I totally understand what you mean...and you hit it right on. Even though you didn't make it to the gym, you kept the others items in check and I truly believe that counts too. You did the best you really could and it's part of life. But the main thing is that you were able to move past that and realize life can be full of setbacks. They did say this is a body for life program for a reason right?
Posting and reading your comments really does help. It helps me be accountable moreso and definitely motivates me when I want to just give up. So thanks again everyone for sharing...please keep doing so because it truly makes a difference!
Traci - I didn't know you used to run. When I started my first BFL challenge, I did the treadmill for cardio. It was then that I realized that I had a knack for running and I was HOOKED. The increasing intensity levels of the cardio session really build your speed quickly (at least I thought so). I don't know if it was during my first challenge, but I did get to where I would complete 3 miles in 20 minutes. It wasn't long before I was running 5Ks and winning them in my age division. My goal is to get back to that eventually. The only reason that I haven't been running for my cardio now is that I have been playing tennis off and on and, every time I do, my ankles hurt afterwards. I think it is because I am not playing in the proper shoes. I think there really is a difference between court shoes and running shoes and that my ankles are not being supported during all of the quick stops and starts and changes in direction.
The stair stepper that I use at my gym might be different from yours. I've never followed any of the pre-programmed intervals on them. I set it to manual and I warm up for 2 minutes at 25. Then I increase it to 55, 60, 65 & 70 for the other levels. My last all-out minute is at level 90 before I take it back down to 25 for the cool down minute. I'm not sure how these levels translate to the levels you posted. The increase in levels on my stair stepper actually LOWERS the resistance, making it easier to climb....much, much easier. You'd think that wouldn't work, but it actually makes the steps so light that if you don't keep moving (and I mean MOVING) pedals will lower to the ground and bottom out. It requires you to move FAST and by the time I am finished, I am gasping for air. Talking to anyone while doing the stair stepper is impossible for me. If that's how you feel, I'd say you're working hard enough. :c)
I am quite the chatter today--i have a bit of downtime at work today. =)
To be quite honest, I have NEVER liked running. I think it is the most boring activity one can do on a machine, but because it has worked before, I just stuck with it. Although, what has helped tremendously is really good music. I would play a song I really liked, over and over and over and over to help me get by. Back in 2008 when I literally was just so sick of my body, I didn't start running. I fasted and was able to do so quite well. Fasting was not easy, but it was temporary and my body doesn't require alot of eating to manage. I can go all day with just one meal at times. Fasting did help me lose some weight, but I don't recommend fasting on folks who can't handle it. You know your body best and yes there were sugar withdrawls for me, but it wasn't extreme where I could pass out. I was just more irritable. Then I decided, heck I'll just start walking/jogging. The biggest difference for me now with BFL so far is the cardio is only 20 mins!! That is the best part because I would dread the full hour. While it felt great to finish every workout, 20 mins or 60 mins, the 20 mins didn't make me feel so overwhelmed. Seriously, by minute 10 of my BFL cardio, I felt like I can do this for another 10 and that's how I keep going on my BFL cardio days.
I always set my machines to manual so I can have control of how fast/slow because it helps me better gauge where I'm at and then I can adjust it to increase each week to build up. The stairs for the machine I am using is similar where there is no resistance and yes you do slide off at the bottom step if you don't keep your feet climbing. For the manual settings, it is set at Levels 3-xxx, so I start at 3 which is a good warm up. It's the 4-7 levels that keep my puffing. Thanks for the visual image...because I am just about out of air whenever I get to a level 6-7 and have to hold onto the rails. Min 18/19 I have to crank my music up and star into one spot to concentrate to get it through and when I get to cool down, I'm dripping beads of sweat. I am going to finish up the stairs machine this week and then look try spinning next week for my cardio.
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