I have been exercising for about 4 years now and have been disappointed with how long it is taking to see results. So this year I have decided to take the Body for Life Challenge. Body for Life is a 12-week program that focuses on nutrition and exercise. The exercise program consists of just 45 min of intense weight training 3 days a week and 20 min of intense cardio training 3 days a week. This is the beginning of "My Body for Life"
Wednesday, May 9, 2012
It's May and I'm starting Bootcamp.
Wednesday, April 25, 2012
Still Struggling
I knew when I went on vacation my diet would suffer and so I have given myself 3 week to get my weight back to normal and my diet back to normal. I decided on 3 weeks because that is when I will be starting my bootcamp. That can not come at a better time! I am having a hard time staying motivated to go to the gym everyday. I think it is because I blew it my last 2 weeks of my challenge and I gained a few pounds back. I am hoping this will change before or when I start bootcamp.
Well off I go to go do some yard work. I am going to go plant all the flowers I bought yesterday. That is a good workout in it's self!
Have a good day!
Sunday, April 22, 2012
Challenge 2
On Friday I tried my new Lower Body & Ab routine and boy did I feel it Saturday! I am excited to start this new routine in full next week. I have come up with some good exercises to start out with. I will make them even harder each month. Now I just have to get my eating back in check. I have not done horribly but I have had a few more free meals than I should. Good thing I have not gained anything but I have to get back to clean eating before I do gain fat weight.
Happy Sunday all!
Thursday, April 12, 2012
Challenge 1
My last week of the challenge has not go as planned. Vacation visiting family & friends and my nutrition is off and my workouts are different. The gyms here are different than what I'm used to. I have just had to make some adjustments with my routine. But even though my nutrition has been off this week, I did not miss any workouts.
We are having a huge 40th birthday party celebration for me this weekend where I will be able to see some fiends I have not seen since grade school. I am doing my best to make the menu with some healthy choices for myself and others who are trying to make better eating habits too, minus the 100 gourmet cupcakes that will be staring at me.
So, my first challenge, I didn't see as many results as anticipated, but I did see results. I lost scale weight, lost inches and body fat. I am happy with that. Do I wish I would have seen more results? Yes. But that will come starting Monday when I start my second challenge. I figured since this week has been off my normal routine I will count this week as my active rest week between challenges so a 11 week challenge in my C1 and a 12 week in my C2.
My second challenge, I will be including a bootcamp class in my first 4 weeks of my C2. I did this class about a year or so ago and had a blast. I think this will help me break through my plateau and give me the extra push and motivation to get through another challenge and some new workout ideas.
To keep me motivated and to have another goal other than losing weight. I will be signing up for a military challenge with some of my friends from my bootcamp class. A military challenge is like a Warrior Dash. It is a 5k-8k with obstacles and lots of mud throughout the run. I did this 2 years ago, it was my first marathon ever, and this time I want to demolish my previous finish time.
Challenge 2 here I come!
Wednesday, April 4, 2012
Happy 40th Birthday to me!
Today is my 40th Birthday. Wow! It sounds funny to say "I'm 40" I'm not freaked out about my age because I feel great and I'm in better shape now, than I ever was. It is only going to get better from here.
One more week to go! Then another challenge after.
Tuesday, April 3, 2012
Duh!
Don't laugh! You see, up until the last couple years I had never experienced PMS before, I never had cramps, bloating, mood swings or food cravings. Over the last couple years I have experience some of these symptoms very randomly and not in any sort of pattern. Sometimes I might get slight cramps and nothing else. Other times I may get cravings and moodiness and most of the time nothing.
So this time I was not relating what was going on to being PMS, until this morning. Too bad it had to come in my last 3 weeks of the program.
I still have the rest of this week and next to get back on track.
Have a great Easter!
Monday, April 2, 2012
Week 11
Tough Week
Monday, March 26, 2012
Week 10
The next challenge I have decided to not use a trainer. I am comfortable with the equipment at the gym and the different exercises that I want to come up with my own workout routines. This is a huge change for me. A year ago, I was so intimidated with all the machines and didn't know where to start and how to work the machines. I was afraid everyone knew I was new to the gym and they were all laughing at me. Now I am comfortable and realize there are a lot of people there who felt the same way as me. But the funny thing is....no one is even paying attention to anyone else unless, you fall off the treadmill or something then everyone is watching and laughing. But other than that they are all just doing their own thing.
Friday, March 23, 2012
I'm Hungry!
6am- Workout 16oz Water
8am Breakfast-4 egg whites & 1 whole egg scrambled with onion, banana peppers, spinach and a slice of 2% milk cheese on top. With 2 pieces turkey bacon and a banana. 8oz Water
10-11am Snack- Steel Cut Oats with skim milk, 1/2 scoop whey protein, cinnamon and apples. 8oz Water
1-2pm Lunch- Boneless skinless chicken breast, steamed broccoli and brown rice. 16oz Water
3-4pm Snack- Myoplex Lite Bar. 8oz Water
6-6:30pm Dinner- One of the following with 8-16oz Water
Protein Sources: Salmon, Chicken, Ground White Meat Turkey and on occasion Steak or Pork
Vegetables Steamed: Broccoli, Green Beans, Cauliflower, Carrots or Asparagus
Complex Carb: Brown Rice, Pasta, Beans, on occasion Sweet Potatoes or Red Potatoes
8-8:30pm Snack- Tried Cottage Cheese but I couldn't get myself to eat it daily so I am going back to my Plain Greek Yogurt with walnuts and raisins added. 16oz Water
I will update how this works out next week.
Have a good day!
Tuesday, March 20, 2012
Second day after.
I almost took the day off to rest but I decided to go for just a light cardio today and loosen up my muscles some. Tomorrow is lower body! I will be soaking tonight and more stretching before then.
I will see how I feel in the morning. I may do another light warm up for a few min before I start my workout. I am starting a new routine tomorrow too. This should be interesting. :) But I am WOMAN, hear me ROAR! LOL!
Have a good day!
Monday, March 19, 2012
8 Week Measurements
Starting Week 9!
My First 1/2 Marathon!!!
A sign I saw towards the end. |
Start line of the 1/2 Marathon |
8 Mile Marker |
Me at the 10 mile marker! |
Friday, March 16, 2012
Race packet pick up
Thursday, March 15, 2012
Shamrock 1/2 Marathon here I come!
I am very nervous about the 1/2 Marathon. I have never run that far before. I just started running about 6 months ago. I started with a 10k then a 10 miler and now the 1/2 marathon. I have never been athletic before in my life. This all new and exciting for me.
So Sunday, all I can do, is my best. It's not about perfection! I am not doing this to break any records, I am doing this just for me. To prove to myself that I CAN do it! That age is just a number and your only as old as you feel. Keeping in mind on Monday I may be feeling pretty old! LOL!
3 days till the big run!
Monday, March 12, 2012
Week 8
Does this mean I'm quitting? Heck NO! In the past I probably would have, but not this time!
In the next few weeks I will have run in a 1/2 marathon, turned 40 years old and completed my first BFL Challenge. All of which make me nervous, but I am doing them! Well except for turning 40, this doesn't scare me at all! I am in better shape now that I was when I was a teen. I have never been athletic growing up. The only sport I played was softball and I was really bad at that! lol! I couldn't run a block without stopping, until just 6 months ago when I ran my first marathon.
6 days until the Shamrock 1/2 Marathon!
Saturday, March 10, 2012
End of week 7
Friday, March 9, 2012
Cardio
I may run stairs for added intensity once I max out on the incline of the treadmill, since I don't know how high it goes.
I don't mind the cardio so much anymore. I am really close to doing 2.5 miles in 20 min!
I feel like this is making me stronger so I can be stronger for the Marathon!
Famous Lady success Doc
I just read this document about real women who did the BFL program in the past. I cried reading their posts. It was like they were reading my mind a long my journey. I know believe I too will have the same results others have had. I have been following the program to T and I use the website and forums daily. I even try to help others who are just starting by motivating them when they are feeling discouraged. It feels good to pay it forward.
Whenever I get discouraged I just say; "What do I have to lose?" I've been working out for 3-4 years without hardly any results and I keep going. So why not continue and see what happens in these 12 weeks! I am sure glad I have! 4 more weeks to go and already I have seen more results in these 7 weeks than the last 4 years of working out!
Ground Turkey
Just making this change alone I should see a difference in my weight!
Just some food for thought!
By the way I'm down another 1/2 a pound! Whoo Hoo!
Thursday, March 8, 2012
Stuffed Peppers
Serving size 2 pepper halves
3 green peppers
1 lb white meat ground turkey
1 can black beans (low sodium)
1 can died tomatoes
Chopped red, yellow & orange peppers
Chopped onions
Spinach leaves
Garlic
Top with 1/2 piece 2% cheese slice
Cover with foil and bake.
2g sat fat
6g carbs
10g protein
Vegetable & Ground Turkey Soup
1lb white meat ground turkey
1 can black beans (low sodium)
1 can died tomatoes
1 can stew tomatoes
1 can tomato sauce
Frozen veggies
Red, green, yellow & orange peppers chopped up.
Chopped onions
Garlic
Seasoning
0g fat
6g carbs
10g protein
New Changes
That's another thing I have never had before besides abs was a behind. It's getting to look like I am looking down at someone's body, and not my own. It will be strange for awhile. But I think I can learn to deal with it! LOL!
Wednesday, March 7, 2012
Burn Supplement
It was supposed to be added to my regular pills I was taking but I found I couldn't take any of the others while taking that. It upset my stomach even more taking anything else. So for now I will stick to what I am taking unless I find something without a stimulant in it.
Achieving my goals and sacrificing my health is not worth it. So, I will do it without the extra boost. I guess some people can handle stimulants and some can't. Besides what's the point of giving up caffeine if I'm just replacing it with a different kind of caffeine. Trying to do this for life not just till I achieve my current goal. This is just my first goal. I plan on doing another 12 weeks after I complete this 12 weeks. One day, week, month, challenge at at time! :)
Thanks for reading!
Mid 7th Week
Today was a lower body & ab workout day. I really pushed it today and really concentrated on slow and controlled movements. I do notice it is much harder to do higher weights when you do them slow and controlled. I see people in the gym just pumping rep out like they are in a race. I don't know which is best but right now I know slow and controlled works for me. It may be good to incorporate both into a workout? I will ask my trainer in 2 weeks when I get my new routine.
When I did my ab workout today I really pushed myself. I did 5 different exercises twice and did as many as I could each time. I cannot wait for this lose skin and the little bit of fat I have left to melt away so I can see what I have been working so hard for.
Monday, March 5, 2012
Husband gone :(
When he goes out of town for work, I always find a project to do while he is away. So my project this time is to continue working on me and my BFL Challenge. I will also take this time to work on organizing this office too.
I am super excited for these next few weeks and the differences I will see in my body. Not only in my body but each week I see and feel a difference in myself. I like that a lot!
Added a new supplement today
Good thing is I will get a lot of things accomplished today! I just hope my hands quit shaking before my first client comes today so I can cut their hair. LOL!
Saturday, March 3, 2012
Hard to Imagine!
One thing I noticed this week was, I am really starting to feel abs! I can feel my abs and back are stronger and my muscles are doing what they are supposed to do. It is a weird feeling, I almost feel like I am wearing a corset. It is nice a tight but not restrictive. I wonder if anyone else has experienced this same feeling when they first started to firm up and develop muscles? It is only going to get better from here!
Thursday, March 1, 2012
Paying it forward
Chuckle of the day!!! Must Read!!
Now I've got it!
Great cardio workout today!
Tuesday, February 28, 2012
My Kryptonite!
A few days ago I decided to give up Coke for Lent. I have already broke this and had 2 Cokes over the weekend. The difference this time is I really paid attention to how I felt in the hours after I drank the sodas. I immediately noticed I was bloated and uncomfortable. That feeling lasted all day, I even started craving more and craved sweets and other junk food. It was almost unbearable that I decided to go to bed before I gave in. The bad thing is, the cravings ran into the next day too. So I got up and went to the gym and after that I was able to control the urges and go about my day as normal.
After this, I have decided that the short term guilty pleasure is just not worth what comes after. So, no more sodas for me for the next 40 days. I can for sure commit to 40 days, and then make a new goal after that. It is much easier to do it this way then to say I am giving it up forever. But someday it will be forever. Just like I did with smoking. But, I must admit, smoking was much easier to give up than sodas. lol
Have a great day everyone! May you accomplish one of your goals today!
Eating out on the BFL program
Monday, February 27, 2012
Week Six
Friday, February 24, 2012
Meal Plan
Tough Day at the gym!
Body for Life Book
Wednesday, February 22, 2012
Lent
Today is Ash Wednesday; I am not Catholic but the last few years I have decided to give up something for Lent. I decided to do this because I like the idea of making a sacrifice for someone who sacrificed so much for us all. The things I have given up in the past have been food items. Why is that? I guess its because its something I really enjoy but, is not a necessity. Food yes, is important but not junk food is not a necessity. In the past I have given up chocolate and potato chips. So once again, I am giving up my one and only vice I have left, Coke! Coca Cola that is! I am a huge soda drinker. It is my drink of choice. I know it is not a good choice when your trying to lose weight and eat healthy. As I have posted in the past; I quit smoking 4 years ago. Smoking was far easier to quit than giving up Coke. Even just giving it up temporarily has been much harder. In the past I wouldn't even think of giving Coke up for Lent because it would be too hard. But since I have started the Body for Life Challenge I know I cannot accomplish what I want with this program and drink Coke too. So this year I am giving up all soda for Lent! The ultimate goal would be to give it up forever but I must take baby steps. So until Easter, I am giving you up. I will miss you dearly my friend! =D
Tuesday, February 21, 2012
Starting Month 2
Today was cardio, I hate cardio! It can be so exhausting running on the treadmill. I know isn't that the point, to reach your level 10 you must exert yourself . I must say, reaching my level 10 in strength training is much easier than reaching my level 10 in cardio, where your heart rate goes through the roof. lol But I pushed through. I raised the bar for myself and increased my speed and incline. This will be my new starting point and work up from there. My goal is to work up to a max speed of 6.5. Don't laugh! You must remember I am only 4'9" tall, my legs can only move so fast! lol
Tomorrow is a new lower body & abs routine! I wonder what Eddy has in store for me. He said he has some ab exercises to help with my love handles. Why do people call these love handles? I cannot think of anyone who loves them? Confused! lol
Have a great day all!
Monday February 20, 2012
Also I started a new work out routine. Today was upper body, tomorrow is cardio and Wednesday is a new lower body routine.
Sunday, February 19, 2012
Yoga Today
Saturday Sweat Shop Class
Next Saturday I am going to do a Beginners Spin Class. EEEK! Wish me luck with that one!
Thursday, February 16, 2012
Month One!
Nutrition? Why do we make things so difficult? I have struggled with trying to eat right for a long time. I thought I was eating right by counting calories, fat, carbs etc.... But the fact is, you can still eat bad and count everything out. So I think I am on the right track. Clean eating only..... It is a little more time consuming to eat clean. Because no more easy to make meals like Lean Cuisine and no more protein bars first meal of the day. I have to actually make food to eat. But, once on a routine it will get easier.
With this program;
Don't count your calories etc.
Use your hand to gauge your portion sizes.
Eat 3 meals a day and 3 snacks a day
Drink 8-10 glasses of water a day.
Eat a good protein and a good carb with each meal.
Eat Clean. That's it!
Oh yeah! You get one day a week to splurge a little!
The only hard part is making sure you eat 6 times a day and drinking all the water. That takes thought!
Wednesday, February 15, 2012
Week Four
Wednesday, February 8, 2012
Week Three
Day Thirteen
Week Two
Yoga Class
Day Seven
Day Six
Here is some information that I found on nutrition;
- Eating 6 smaller meals per day instead of the standard 3 large meals. BFL (along with some dietary experts) maintain that eating smaller, more frequent meals throughout the day will boost the body's metabolism, causing it to burn fat faster.
- Eating one "portion" of carbohydrates and one "portion" of protein at each meal. To keep determining portion sizes simple, BFL suggests that one "portion" of carbohydrates should equal a potato or ball of rice roughly equal to the size of the person's clenched fist. Additionally, one "portion" of protein would roughly equal a piece of meat the size of the person's palm and as thick as a deck of cards.
- Consuming vegetables with at least two meals per day.
- Taking a good multi-vitamin.
- Limiting consumption of butter, cheese, mayonnaise, alcoholic beverages, and high fat salad dressings.
- Allowance of one "free day" each week. A free day is one day a week in which the person is allowed to make dietary choices that do not correspond with the BFL eating program. Although this should not be a day to binge eat junk food, BFL encourages people to eat whatever foods or desserts they desire on this day. According to Bill Phillips, this allows the body to avoid the Starvation response and gives the dieter a chance to avoid cheating since they know they simply have to wait until their free day to have what they crave.
Day Five
Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | |
Week 1 | Upper-body Weight Training | Aerobic Exercise | Lower-body Weight Training | Aerobic Exercise | Upper-body Weight Training | Aerobic Exercise | Free Day |
Week 2 | Lower-body Weight Training | Aerobic Exercise | Upper-body Weight Training | Aerobic Exercise | Lower-body Weight Training | Aerobic Exercise | Free Day] |
Intensity index
- 0 is no exertion at all.
- 2 corresponds to very light exercise. For a healthy person, this is like walking slowly at their own pace for several minutes.
- 5 on the scale is somewhat hard exercise, but it still feels OK to continue.
- 8 is very strenuous. A healthy person can still go on, but they really have to push themselves. It feels very heavy, and the person is very tired.
- 9 on the scale is an extremely strenuous exercise level. For most people this is the most strenuous exercise they have ever experienced.
- 10 is maximal exertion: an all-out, 100% effort.