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"
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!