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1/7 WORKOUT - Lower Body (& where did Sad Me go??)
No Rise & Shine TMAS this morning. A person of the feline persuasion kept me up all night with his chatter, so I decided to add 45 minutes to my 4 hours of sleep this morning. Not sure which affected my attitude today more, the lack of sleep or the lack of cardio. I was not terribly shiny today. Not in a foul mood, just noticeably not as up as usual.Come to think of it, it's been a long time (thanks to this challenge) ...1/6 FUEL
On waking: 32 oz waterMeal 1, 8:15 AM: 1 C Kashi GoLean Honey Almond Flax, 3/4 C skim milk, 11.5 oz can of V8, 32 oz water. 1 Women's OneADay, 1 Omega complex capsule 311 calMeal 2, 11:00 AM: Mission Multigrain Tortilla - 8 inch, Honey Ham - 3.5 oz, 1 large raw scallions, 1 large stalk raw celery, 1 medium dill pickle, 32 oz water 275 cal Meal 3, 1:30 PM: Salmon - 5 oz, baked potato - 4 oz, 2 ketchup packet...1/6 WORKOUT - TMAS (& The Resolutionaries)
GREAT workout day!Today was TMAS per the program and I did my usual morning extra session.Both were treadmill with intensity increased by speed. Intensity 5 was 3.4MPH, Intensity 10 was 3.9MPH for a total of 1.20 miles.Felt awesome. Morning workout really woke my muscles up and put me in a great mood. Evening workout brought on a terrific sweat, plastering my bangs to my forehead. If sweating like that doesn't make you bel...1/6 FUEL
On waking: 32 oz water, 1 dose SlimQuick ExtremeMeal 1, 8:00 AM: 1 large Omega-3 egg, 1 eggshell full of egg substitute (about 2 T), 1 slice double fiber whole wheat toast (dry), 12 oz V8, 32 oz water 236calMeal 2, 10:45 AM: 1/4 medium apple (the inside was brown so I tossed it), 1/4 Myoplex Deluxe S'mores from my can't-get-off-the-phone-to-eat stash (to make up for the apple), 1/4 C cottage cheese, 12 oz V8, 32 oz water 262 cal...1/5 WORKOUT - Upper Body
In the morning before work, I did a TMAS on the treadmill. It was my first session of Intensity 5 = 3.4 MPH, Intensity 10 = 3.9 MPH. I've gone up a level. I goofed it up, though. First arc, I went up to 3.9 instead of dropping down to 3.5 when I should have, fixing the error about 30 seconds in. But I messed up again somewhere else, because when I finished with the minute that was my level 10, it was a minute early.&n...1/5 FUEL
On waking: 32 oz water, 1 dose SlimQuick ExtremeMeal 1, 8:20 AM: 1 C Go-Lean Honey Almond Flax, 2/3 C (approx.) skim milk. 1 Women's OneADay, 1 Omega complex capsule, 32 oz waterMeal 2, 10:45 AM: 8 inch whole wheat tortilla, 4 oz lean ham slices, Hickory Farms sweet-hot mustard, 1 green onion, 1 stalk of celery, 1 medium carrot, 1 soda-sized can of V8, 32 oz waterMeal 3, 1:20 PM: Turkey Burger patty on 1 slice whole wheat toast, 1 slice double fi...1/4 Workout - TMAS (& a BREAKTHROUGH!!)
Today was another TMAS via treadmill. Intensity increased via speed. Level 5 was 3.3 MPH and Level 10 was 3.8 MPH for a total of 1.17 miles. Just like all week (I'm raising the speed starting tomorrow) but tonight was different.Gonna tell you why, because I've experienced a key shift of mind here!Today I read a little article over at MIKEHARRIS.org <---that will take you right to the article if you want to read it. He had a gr...1/3 FUEL
Meal 1, 11:45 AM: 1 whole Omega 3 egg, 1 eggshell full of egg substitute, potatoes, ketchup. One soda-sized can of V8. 32 oz water.Meal 2, 2:30 PM: Turkey burger. 2 slices whole wheat bread. 1 T olive oil mayo. Jack Daniels Honey BBQ sauce. 2 medium-sized pickles. 32 oz waterMeal 3, 5:45 PM (post workout): Right Light vanilla (egg nog recipe) with 12 oz water & 8 ice cubes. 32 oz water.Meal 4, 8:15 PM: 5-6 oz. Orange Roughy with terriya...Week 7 Results - I DO NOT get it...
So I do extra work, get extra rest and get nothing out of it.The scale I've been using all this time has me up 3 pounds to 265, bodyfat still at 44.5% and water level the same as last weekThe new WeightWatchers scale we bought yesterday (400# capacity) for The BF to weigh with (The other scale had 340# capacity and kept saying -Err- everytime he tried... Not that he's tried the new one, mind you.) has me at 261#.The Bodyfat Test Floorance po...1/3 Workout - Lower Body (& sobbing like a baby)
I was supposed to do this yesterday, but got sidetracked. So we'll just count yesterday as a workout day-off instead of Sunday. QUADS12 reps Seated Extension @ 50# - Intensity 610 reps Seated Extension @ 60# - Intensity 78 reps Seated Extension @ 70# - Intensity 86 reps Seated Extension @ 80# - Intensity 812 reps Seated Extension @ 70# - Intensity 912 reps Seated Extension @ 60# - Intensity 10 CALVES 12 reps Calf Raise (Full range of m...1/2 FUEL
Meal 1, 10:30 AM: 1 large Omega3 egg, 1.5 eggshells full of egg substitute. 1 eight inch whole wheat tortilla. 1 T nonfat sour cream. 32 oz water. 1 Women's OneADay, 1 Omega complex capsuleMeal 2, 1:00 PM: Leftover EFL Beef & Barley soup (modified, see 12/31). 32 oz water.Meal 3, 3:30 PM: Chunk light tuna, 1 T olive oil mayo, seafood rub, chopped onion. 1 whole wheat pita. One can of V8 (soda size). Blueberry/Lemon/Apple jui...1/1 WORKOUT - TMAS (& cutting back a bit)
When I woke up this morning, the blisters were much better. They were still there, though, so I waited on the workout until 4PM.Did pretty ok. Two pairs of socks and the blisters barely hurt at all. My shin muscles were killing me by the end, as usual. I relieved that pretty well with stretching and a soak in the hottub followed by a soak in the outdoor pool.I'm still scaling back on all my "extra" work and doing...1/1 FUEL
Meal 1, 11:30 AM: 1 Large Omega 3 egg, 1 eggshell full of egg substitute, handfull of chopped onions, 2 slices whole wheat tost, 1 T butter. 1 can V8 juice. 32 oz waterMeal 2, 2:00 PM: Leftover EFL Beef & Barley soup (modified, see 12/31). 32 oz waterMeal 3, 5:00 PM: 8" whole wheat tortilla. 1 T Hickory Farms Sweet-Hot mustard. 1 paper thin, inch wide, 3 inch long slice of extra sharp cheddar. Pinch of chopped o...As of this morning...
None of my clothes are too tight anymore!!This was my #2 goal for my Transformation, right behind finishing it!This was wonderful to discover, since last night I was feeling low. I was thinking how I was past the halfway point of the original BFL timeframe and I wasn't seeing the jaw-dropping results I saw in the book. I was getting REALLY down, actually. This morning I woke up in a foul mood. What a way to start...12/31 FUEL
Meal 1, 9:00 AM: 1 Large Omega-3 egg, 1 eggshell-full of egg substitute, 1 chopped green onion, salt, pepper. 2 slices whole wheat toast. 1/2 T butter, 32 oz water.Meal 2, 12:15 PM: Turkey sandwich (2.5 oz 98% fat free turkey slices, 2 slices whole wheat bread, 1 T olive oil mayo, yellow mustard, 1 green onion), 3 small (thumb size) kosher dills, 1 stalk of celery, spring mix salad greens, light Italian dressing, 8 oz. skim milk, 32 oz waterMeal ...12/31 WORKOUT
Headed down the the gym around 11:30 to do some more of the makeup work. I made up my morning TMAS from yesterday. I had - still to go - making up yesterday's BFL-scheduled TMAS, today's morning TMAS and BFL-scheduled upper body workout left. Although I may be forced to suck up the loss and stop doing TMAS for a bit. After all my recent extra TMAS sessions I started getting (here's a new vocubulary build...12/30 WORKOUT - lots of stuff
Headed down to the workout room a little after 9:45 or so.Started off with making up Saturday night's TMAS that was foregone due to injury. Treadmill with intensity increased by speed. 3.2 MPH = Level 5, 3.7 MPH = Level 10. Total of 1.13 Miles.Then moved on to making up yesterday's weight training. A certain member of the testosterony populace raised a ginormous fuss about me going after dark (Despite that I do that every day - ...12/30 FUEL
Meal 1 - 7:30 AM: EFL Chocolate Oatmeal but with Vanilla EAS protein (running out of chocolate, saving it for the shakes) and 1/4 C ea water & 2% milk in place of 1/2 C skim milk. 1 Women's OneADay, 1 Omega complex capsule, 32 oz water.Meal 2 - 11:00 AM (late due to workout): Right Light Vanilla Egg Nog recipe plus EAS Vanilla protein powder. 32 oz water.32 oz of water with a TMASMeal 3 - 2:15 PM (late due to workout): EFL spaghett...12/29 FUEL
On waking: 1 dose SlimQuick Extreme, 32 oz water.Meal 1 - 9:45 AM: 1 Large Omega-3 egg, 1 eggshell-full of egg substitute, 2 slices whole wheat toast, 1 T butter (mighta been less. used a cheese shaver to dish it out), 32 oz waterMeal 2 - 12:15 PM (got distracted by housework with the boogie down music running): 1 can tuna (in oil, unfortunately, but that's the last can of that junk), dry minced onion, oregano, 2 slices whole wheat toast, 32 oz. ...12/27 Workout - TMAS
Morning TMAS got put off until around Noon for the weekly results photos, measurements and posts, but I got it done.Did treadmill, intensity increased through speed. Intensity 5 = 3.2 MPH, Intensity 10 = 3.7 MPH for a total of 1.13 miles. It absolutely destroyed my shin muscles! It hurt like... Well it was one of the worst pains in my life and it hit me around minute 6. I perservered, though, and finished all 20 minutes.&n...12/27 FUEL
Meal 1, 9:15 AM: 1 Large Omega-3 egg, 1 eggshell full of egg substitute, onion, small whole wheat tortilla, salsaMeal 2, 1:00 PM (delayed for TMAS): bbq pork ribs (The BF insisted on ribs...but I won't say I didn't enjoy them), sweet potato with 1 T butter, European mix salad w/Light Italian dressing. 1 Women's OneADay, 1 Omega complex capsule.Meal 3, 4:00 PM: Lobster, brown rice, stir fry veggies, soy sauce, unsweetened freshly-made lemon/g...Week 6 Results - not bad for a very messed-up week
So, quite to my surprise, there is a sort of progress this week which the tape measure bares out. Scale kinda indicates a standing-still, but that's not bad - considering Christmas week. And the pix don't show too much difference, although it seems my chest & shoulders look more proportionate and my arms smaller, though the tape says otherwise. Who knows? I'll just keep at it.So this week...Scale says: Down 3...12/26 Workout - Upper Body
Started the day with a TMAS in the morning before breakfast. Treadmill, intensity increased by speed. Intensity 5 = 3.2MPH, Intensity 10 = 3.7 MPH for a total of 1.13 miles. It's very challenging, but I'm finding that I seem about ready to move up again even though I only went to this level less than a week ago. I think that on Sunday I will raise the speed again.The weight training came in the evening and here it is:Reflecting ACTUAL...12/26 - FUEL
Meal 1, 9:00AM - 1 large Omega-3 egg, one eggshell full of egg substitute, 2 slices double fiber whole wheat bread, toasted, 1 T butterMeal 2, 1:00PM (late due to taking The BF shopping for a Christmas present. He got a juicer) - Shredded beef in wine sauce, mashed potatoes, mixed veggies, freshly-made orange/pineapple/lemon juice (about 12 oz), European mix salad greens, light Italian dressingMeal 3, 4:00PM - sirloin sauteed in garlic-infused ol...After Christmas catchup
Hi everybody! Just catching you up now that Christmas is done.This week the diet wasn't on track at all. Wrong foods, wrong times, but no overeating. Undereating if anything, at least volume-wise. Not sure on calories. And, at the advice of a certain T.com champion, who went out to dinner at least 4 times during the Christmas week, I'm not going to worry about it and pick right back up with the program the day after ...Week 5 Results (& a healthier perspective on results)
Not so amazing as last time. But let's face it, I know what I did... At least now it's not some "mysterious curse" over which I have no control!! And it's not the end of the world to not have spectacular results every week. That's not really the point of all this, is it? Isn't alot of instant gratification what got us in the unhealthy state to begin with?? Now there's a thinker, eh? At least for...12/18 Workout - TMAS & Abs (ready to move up!!)
TMAS - Treadmill - 3.1 MPH = intensity 5, 3.6 MPH = intensity 10 for a total of 1.10 Miles.I got a ten again in minute 18 as I should, but overall it was more feel-good throughout the workout than it was "painful" and intense. I think I'm ready to go up a level on Sunday. Just a bit closer to RUNNING that 1 mile and meeting my major challenge goal. YEEHONKINHAW!!Also remembered to do my ab work this time. Crunch...12/19 Fuel - and a tumble off the wagon
Okay. So I didn't fall off the wagon. I took a flying, eyes-open leap off of it. Unapologetically, I might add. But... I'm not beating myself up over it and thinking I'm worthless and wanting to not go on living (no exagerration) like in the past. And that is progress, my dears.I had chocolate cookies, a Christmas gift at work. Little ones, about the size of a the hole made by your fingers when you make the "OK&...12/18 Fuel
On waking: 1 dose Slim Quick ExtremeMeal 1, 8:00 AM: RL Chocolate Shake made with natural peanut butter, 10 oz water & 8 ice cubes. NOTE: Follow the instructions on this one. If you put the PB in with the water (before blending the RL powder) the RL does not aerate properly and you get something closer to chocolate milk with chunks than you do a shake.Meal 2, 10:45 AM: Planned over EFL Ham & Cheese Egg Casserole (don't eat this cold...12/17 Workout - Lower Body (& R.E.S.P.E.C.T.)
My template is on my other computer so I'll put the weights in here tomorrow before work.My morning workout got nixed. I was going to tell y'all all about it, but I realized that if I do I'll just get angry about it and I'm trying to avoid anger. I did, thankfully, get blessed again by The BF's buddy coming over and my feeling obliged to get out of their way. (They make so darn much NOISE when they Madden it up)I did my strength train...12/17 - Fuel
Meal 1, 7:30 AM: RL Chocolate with Designer Whey Chocolate, 10 oz water, 8 ice cubes. 1 Women's One A Day, 1 Omega complex capsuleMeal 2, 10:30 AM: Planned over EFL Ham & Cheese Egg CasseroleMeal 3, 1:15 PM: Planned over chicke with bbq sauce & pineapple, celery. And I screwed up. I forgot the planned over sweet potato salad so I had a small cupcake with real whip cream icing for my carbs. About 5 minutes after I at...12/16 Fuel
On waking: 16 oz water, 1 dose Slim Quck ExtremeMeal 1, 7:45 AM: EFL's Pina Colada recipe. Used real coconut, about 2 T - unable to find coconut extract at the store. Like with the cherry juice, not much flavor. Got extra crunch out of it. HA HA! 1 Women's One A Day, 1 Omega complex capsule. 32 oz water.Meal 2, 10:30 AM: EFL's Tuna Rotini. Used dry onion and salmon instead of tuna. Used Salad Spritzer Ita...12/16 Workout - TMAS (& What this looks like on the inside)
Attempted a TMAS when I woke up (treadmill, intensity up by speed. 5=3.1MPH, 10=3.6MPH) but I had to quit around 8 minutes. I kept getting this stab of pain on my left side between where my ribs are the widest and shooting down to my stomach. I'm sure it was probably just that I downed too much water too quickly when I woke up, but, given my size I thought it best to err on the side of caution.I did succeed at the TMAS after I got hom...Transformation Assignment #12b (I'm... angry... Huh??)
This is where we're supposed to take notice of the words floating in our head every hour and jot them down. Unfortunately, my job doesn't give me time to jot them down. But I was making a conscious effort to notice them. Here's what I noticed...I'm angry. I'm REALLY angry. I'm angry about my job. I'm frustrated with all the rude callers asking stupid questions (and these are people with certifications and degrees&nbs...12/15 Fuel
On waking: 16 oz water, 1 dose Slim Quick ExtremeMeal 1, 7:45 AM: Right Light chocolate made with 7 oz water, 3 oz cherry juice (use cherry extract next time...couldn't taste the cherry), Right Protein+, 7 ice cubes.Meal 2, 10:30 AM: EFL Ham & Cheese Egg Casserole left over from 12/14Meal 3, 1:00 PM: EFL Beef & Barley soup left over from 12/14Meal 4, 3:30 PM: Turkey Sandwich: 2 slices double fiber whole wheat bread, 4 slices 98% lean turk...12/15 Workout - Upper Body
So yeah... The BF bailed on working out again, right before bed last night. So, alarm for 7 instead of 6:30, which cut my workout short. Ay me. He said he'd work out with me after work (if I'd finished my weight training in the morning that would've been a TMAS for me while he did whatever he was gonna do) but that didn't happen, either. What's the problem, I wonder??Anyway...Reflecting ACTUALs only...CHEST12 reps Chest Press @ ...Transformation Assignment #12a
"Part One: For this part of the exercise, please write...precisely how you will look, feel, and be at the 18-week mark of your transformation. Practice utilizing positive, energetic, yet authentic words to form your description. Remember, the very act of writing these words out, and sharing them with others who are also making positive changes in their lives, will help you move forward in the right direction."At the end of my 18 weeks I...12/14 Fuel
On waking: 16 oz water, 1 dose Slim Quick ExtremeAfter workout: 16 oz waterMeal 1, 9:30 AM: Right Light (Egg Nog version), 16 oz water, 1 Women's One A Day, 1 Omega complex capsuleHad church then straight to shopping, which took longer then expected. Luckily, there was a balance sample (chicken, rice, tomato thing) at the store that I used to kill the hunger pangs that came at 12:30 or so.Meal 2, 1:45 PM: EFL Creamy Tuna Pate (with abo...12/14 Workout - TMAS (& a promise broken)
Treadmill, intensity increased through speed. Level 5 = 3.1 MPH. Level 10 = 3.6 MPHMan that was a tough one. It felt awful and wonderful at the same time. I had to cheer myself of to get through it. Totally worth it! I felt like a genuine bad*** when I was done.And you know what? The BF said he would do cardio with me but didn't get his butt moving when I wen this morning. Which means.... I GET TO DO IT ALL OVER AGAIN this afternoon when he goes!...Week 4 Results - AMAZING!
Friends, I am happy to report an amazing result this week. Better than I would have imagined. I had noticed that my bra was getting loose enough to start being annoying, as were my jeans, toward the end of the week. This morning, I planned to take my photos first, so my posture wouldn't be affected by any disappointment with the scale, then I would weigh, THEN I would have breakfast (it's free day). Well the pix seemed to show s...12/12 Fuel
On waking: 16 oz water, 1 dose Slim Quick ExtremeMeal 1, 8:15 AM: Right Light Vanilla, Right Protein +, 10 oz water, 6 ice cubes, 1 T Orange Metamucil, 4 shakes dried orange peel. NUMMY!! (If you try this one, though, put the orange peel in the water and let it sit for a bit before you begin your blending, let it reconstitute more than I did. I put mine in last and ended up with some fragrant crunch in my shake - HA HA!). 32 oz water. 1 Wom...12/12 Workout - Lower Body
Reflecting ACTUALs only...QUADS12 reps Seated Extension @ 60# - Intensity: 710 reps Seated Extension @ 70# - Intensity: 78 reps Seated Extension @ 80# - Intensity: 86 reps Seated Extension @ 80# - Intensity: 912 reps Seated Extension @ 70# - Intensity: 1012 reps Wall Squats @ body weight - Intensity: 9.75Gonna count thas as a ten even though I got it in the wrong pl...12/11 Fuel
All kinds of haywire today because I left my meal plan at work and (stupidly) I was just too lazy to go upstairs and print a new copy from my computer. What was I thinking??On waking: 16 oz water, 1 dose Slim Quick ExtremeAfter workout: 16 oz waterMeal 1, 8:15 AM - Right Light Vanilla - 10 oz water, 1/4 t peppermint extract (NOTE: That is TOO MUCH! It ended up tasting like mouthwash. I tried to fix it by adding skim milk and, dare I sa...12/11 Workout - TMAS
Treadmill with Intensity raised through speed. Level 5 at 2.9MPH and Level 10 at 3.4MPH for a total of 1.04 miles.Yes, I know last night I walked faster but there's this little thing in the human condition in which you are "reborn" every morning, complete with wobbly toddler legs!Today I discovered how very different the mind's version of "I'm out of juice" is from the legs' version. It's a very tangible distinctio...12/10 Workout - Upper Body
Reflecting ACTUALs only...CHEST12 reps Chest Press @ 50# - Intensity 610 reps Chest Press @ 50# - Intensity 8 - at first I couldn't even lift it!8 reps Chest Press @ 50# - Intensity 9 - barely finished!6 reps Chest Press @ 60# - Intensity 8.512 reps Chest Press @ 50# - Intensity 912 reps Decline Press @ 50# - Intensity 10 - Only one problem. It seemed that the weights, though I could lift them, were too heavy for me to maintain proper ...12/10 Fuel
On waking: 16 oz water, 1 dose SlimQuik ExtremeMeal 1, 7:30 AM: Right Light Chocolate with Right Protein+, 1 T natural peanut butter, 7 ice cubes. One Women's One A Day, 1 Omega complex capsule.Meal 2, 11:15 AM (I wasn't hungry at 10:30): EFL Orange-Vanilla fruit dip, mixed berries, 1 pkt Splenda (I hate Splenda. It's scary stuff, but there was no Equal handy.). 32 oz water.Meal 3, 1:45 PM: Orange Roughy with herb crust (herbs, p...There's just one little thing in my way...
So I determine to move my workouts to the morning. It's the only real way to ensure that I get them done. Get it out of the way before other things get in the way.So the night before, I come home with a list, written on my palm so I can't misplace it, of what I need to accomplish before bed: 1) Workout - that day was my last intentional evening workout, 2) Make dinner, 3) Clean 1 room in the house, but no more than 10 minutes at...12/9 Workout - TMAS
I decided to change things up a bit. I figured that since one of the main thrusts of my training is to improve my running endurance, using the incline is not the best plan. Sure it's great for giving me a nice butt (eventually) and strengthening my hamstrings, but it means that I hit intensities through my muscles involvement more than my cardio-pulmonary involvement.So... Today I did the TMAS on the treadmill increasing the int...12/9 Fuel
On waking: 16 oz water, 1 dose SlimQuick ExtremeMeal 1, 8:15 AM: EFL's Chocolate Oatmeal. Except I forgot to put the protein powder in. I didn't remember until after I was done so I had the protein in a shaker bottle with 7 oz skim milk. 1 Women's One-A-Day, 1 Omega complex capsule, 16 oz waterMeal 2, 10:50 AM: 2 hard boiled eggs, apple, V8 juice, 32 oz waterMeal 3, 2:10 PM: whole wheat pene, 3 oz chunk light tuna, stir fry vegg...12/8 Workout - Lower Body
Reflecting ACTUALs only...In the morning...QUADS12 reps Seated Extension @ 30# - Intensity: 710 reps Seated Extension @ 30# - Intensity: 78 reps Seated Extension @ 30# - Intensity: 76 reps Seated Extension @ 40# - Intensity: 8 12 reps Seated Extension @ 30# - Intensity: 9.7512 reps Wall Squats @ body weight - Intensity: 9.5Maybe I should do a little cardio to warm the...12/8 Fuel
On waking: 8 oz water, 1 dose Slim Quik ExtremeMeal 1, 7:30 AM: Right Light made with 8 oz water, 1 scoop EAS vanilla protein powder (soy), a sprinkling of cinnamon and nutmeg, a generous sprinkling of Molly McButter and 6 ice cube for an insanely-thick, nearly accurate version of Egg Nog. You know, I never noticed the cinnamon flavor in Egg Nog before this morning. Next time use more water. I ended up with more of a merengue (s...As promised in post '12/7 Workout - TMAS'
As promised in post 12/7 Workout - TMAS here is the triumph report...I did do a mile-goal training session today. The target was for at least .34 and a bang-zoom goal of .36. It was tough. I put the readout on the cycling display so I wouldn't catch how far I'd gone and psych myself into quitting early. Blessedly, every time I looked down, it was not on the distance. Except one time, right where I was starting to feel sure...12/7 Workout - TMAS
TMAS consisting of treadmill at 2.9MPH. Intensity increased via incline. Intensity 5 = 1.5% incline, Intensity 10 = 4% incline. Plus .07 miles at level 5 on the tail end to make it a full mile.Did I get a ten? Not when I was supposed to. About halfway through the 5 that follows the ten is when my heart hit that 10-spot. I wondered if I should be concerned, but it turned out all right. During the rightfull 10 ti...12/7 Fuel
On waking: 32 oz water, 1 dose SlimQuik ExtremeMeal 1, 10:AM (following weight training): Right Light Chocolate made with 10 oz water, 1 scoop Designer Whey Chocolate, that same scoop filled with fresh-brewed STRONG coffee, 1/4 t peppermint extract, 7.5 ice cubes. 32 oz waterMeal 2, 12:45 PM: Turkey Sandwich - 2 slices double fiber whole wheat bread, 4 slices 98% fat free turkey, green onion, mushroom, 1 T olive oil mayo, 1 T or so yellow mustard...12/6 Workout - Upper Body
Which I did this morning instead of yesterday. I don't like this sudden trend. If you don't see me posting 12/7 workout DONE on 12/7, you have permission to tear me a new one.Today kicked my butt... oh wait... That's LOWER body. Well, it kicked the crud out of my arms. I had yelling and sweat and a couple of tears in the 10 sets, so I'm CONVINCED I hit them. Unlike last time, I didn't stop the superset when I hit a ...Transformation Assignment #11
What are you willing to give up to get it?This one took me a while. I thought about it for over a week and had to read nearly every response to it to get an idea. And, for the most part, I identify with everyone's What do I want and What am I willing to give up. To sum it up for me, though, I really REALLY need to let go of having to see superb results every day and forcing myself and my circumstances toward making that happen.A ...12/6 Fuel
Got off to a rocky start. I didn't feel like eating at all today. Then, thanks to Shane's peptalk today, I put that illogical-ness aside and got back to work.Meal 1, 11:15 AM: 1 Women's One-A-Day, 1 Omega complex capsule, Right Light Vanilla made with 10 oz water, 6 ice cubes and 1 T Smucker's Simply Fruit (Black Raspberry) Goodness, these shakes are SO filling, I never feel like I can get through them! 16 oz water a littl...12/5 Fuel - Free Day
Breakfast: Right Light Chocolate made with 10 oz water, 6 ice cubes, & 1 T natural peanut butterLunch: Potluck at work. I didn't go nuts, but I did fill my tummy a little too much. Also there was pecan pie and miniature sugar cookiesDinner: Right Light Vanilla made with 8 oz water, 7 ice cubes, 1/4 t vanilla extract, a little mediterranean sea salt, lots of allspice, 1 Equal pkt (I was trying to figure out how to make an Egg Nog - ...12/4 Workout - TMAS
The TMAS I missed... made up this morning, 12/6Treadmill @ 2.9MPH, intensity increased by incline. Intensity 5 = 1.5% incline, Intensity 10 = 4% inclineDid I get a ten? Who knows? Felt like one, I probably coulda held it a little longer, so I guess it really wasn't. I was breathing super deep and my heart was pounding.Extra work? Another .07 miles at Intensity 5 to make it a full mile, recumbent bike's weight loss program ...Week 3 Results
Well I wouldn't call it results... Granted, I've missed a workout, ONE TMAS, which I will be making up this morning. Granted, when I'm not working out I am either sitting at my desk at work or sitting on my couch at home. I know there's always more to do, but... The book said not to do more than the 3/3 workout, eat six times a day, every 2.5 to 3 hours, and get at least 80 oz of water a day. I'm DOING that. I have s...12/3 Workout - Lower Body
Actually, I got this done the morning of 12/4. I got too busy during the day to plan my workout so I had to plan it when I got home… then I ran out of time. Anyway, here it is: Quads: 12 reps Leg Extension @ 30#, 10 reps Leg Extension @ 30#, 8 reps Leg Extension @ 30#, 6 reps Leg Extension @ 40#, 12 reps Leg Extension @ 30#, Wall squats – body weight only I had to adjust the weight down because I kept hitt...12/4 Fuel
On waking: 8 oz water, 1 dose Slim Quik ExtremeMeal 1, 8 AM: EFL's Ranchero Eggs, substituting green onion for chives, 8 oz water, 1 Women's One-A-Day, 1 Omega complex capsuleMeal 2, 11 AM: EFL's Creamy Salsa Dip with proscribed sidesMeal 3, 2 PM: EFL's Asian Beef Stir-fry, 1 bottle V8Meal 4, 4:45 PM: Apple, 2 hard-boiled eggs. Meal 5, 8:00 PM: EFL Chocolate Mint Right Light recipeNo sixth meal tonight. Have to hit the sack early. ...12/3 Fuel
Meal 1, 7:45 AM: EFL chocolate oatmeal (which works much better when you add the protein powder at the same time that you add the milk, by the way), 1 Women's One-A-Day, 1 Omega complex capsuleMeal 2, 10:50 AM: EFL Creamy Ranch Dip with toasted wheat tortilla instead of pita (I was almost out of pitas) and veggies, coffee with EqualMeal 3, 1:15 PM: Leftover EFL Asian Beef Stir fryMeal 4, 4:15 PM: Albacore tuna sand...OMIGOSH!! LOOK WHAT I JUST DID!!
I was thinking about my mile-goal training all day today; how close I was to a third of a mile, which would be my next big success milestone, and wouldn't it be cool if, instead of just beating my last success of .27 by a tenth of a mile, I would BLOW right past it to .33?Darned if I didn't!! I wanted to hit that goal SOOOO bad and SHAZAM!!*wild laughter*I LOVE IT! I LOVE IT! I LOVE IT!!Update...OMIGOSH!! WHEEE! I just went to update ...Workout 12/2 - TMAS
Twenty Minute Aerobic SolutionTreadmill @ 3 MPH, increasing intensity through incline. Intensity 5 = 1% incline, intensity 10 = 3.5% incline.I didn't get a ten, though I was darn close. Gotta figure out now how to up the intensity on Thursday. At the end of 20 minutes I always end up having completed .99 miles. Boy is that a double-edged carrot! So I went a little longer and finished up a full mile. I'm gonna d...Workout 12/1 - Upper Body (good run!)
UPPER BODY WEIGHT TRAINING CHESTReps Exercise Weight12 Chest Press 3010 Chest Press 40 8 Chest Press 50 6 Chest Press 6012 Chest...Fuel 12/2
Meal 1, 7:45 AM: EFL Denver omelet. Substitue Egg Beaters for egg whites. 16 oz water. 1 Women's One-A-Day, 1 Omega complex capsule. I realized after finishing breakfast that I probably got the portion wrong. For the 2 egg whites, I filled the eggshell with Egg Beaters, not taking into account that most of that eggshell would have been filled with yolk. And so, I should have filled it just once, not twice, t...Fuel - 12/1
Meal 1, 7:30 AM: EFL Golden Pancakes, substituted 2 T Activia Light Vanilla Yogurt for the vanilla extract (didn't have any) and 2 T Smuckers Simply Fruit, 32 oz water, 1 Women's One-A-Day, 1 Omega complex pill. I threw up the meal right after I finished it. Meal 2, 10:00 AM: EFL Creamy Salsa dip with EFL-specified sides, 16 oz. waterMeal 3, 12:30 PM: Orange Roughy, Frozen veggies, red potato with 2 T A-1 sauce.Meal 4, 3:00 PM: 4 oz. s...Dig in, dig deep
So after absorbing my Yoda lesson last night during TMAS I started in on my mile-goal training.Once again I swore I wouldn't look down at the readout until I felt I absolutely could not run any farther. Once again I looked down at .18 miles. How do I DO that?? "Dangit!", I said to myself, refocused my view back to the TV and dug in. I ran and ran and felt like I MUST be done, looked down and... .23."RAWR! AR...Need a thought adjustment
Anyone seen that informercial for Core Moves? It's this Latin dance based workout program by 2 dance champions that are on Dancing With the Stars.Well it was on the other day and before I asked myself Why in the heck am I wasting my life watching an informercial?, shut the darn thing off and did some housework, an odd thought came into my mind. It came again today when that informercial was on again (The BF had it on while waitin...Fuel - 11/30
On waking: 16 oz water & a dose of SlimQuick ExtremeMeal 1, 9 AM: 3/4 C shredded sweet potato sauteed in 1/2 t ea. butter & garlic-infused EVOO, onion powder, sea salt. Scrambled in 1 whole large Omega-3 egg & egg beaters (filled 3/4 of an eggshell twice). 1 One-a-day Women's tablet and 1 Omega 3, 6, 9 - Fish, Flaxseed, Borage Oil pill. 32 oz water.Meal 2, 12:30 PM: Ham sammich: 2 slices double fiber whol...Workout logging catchup
As I mentioned before, I kinda let things go chaotic (I normally would say things GOT chaotic, but I realize that thinking of it that way means I avoid 2 things: 1. Taking responsibility 2. Grabbing and clinging to the notion that I have the power to do something about it and not slide into chaos.) so I was going to start fresh on Monday. However, I was going to do a TMAS every day. Here's how it went...Wednesday: Can't honestly...Fuel post catchup
I lost track of things since Wednesday. Here's the run-down as best I can remember though:Wednesday Can't quite remember what meal 1 was. Think it was 1 whole large omega 3 egg, 1 eggshell full of egg beaters, 3 slices turkey bacon and 2 slices double fiber whole wheat bread with about 1 T of butter. Meal 2 was 4 oz shrimp & and appleMeal 3 was orange roughy, sweet potato (or brown rice... not sure) and either sp...Week 2 results
A little disappointing as I appear to have gained some fat.Just gotta keep in mind that I haven't quite got the portions down, there was Thanksgiving AND I missed a strength training session. Two, actually, I think. I missed 2 meals too.I'm down some poundage, which the dieter me thinks is SWEET! However, build-a-better-body me says "Well, yeah, but, who knows if that's water or lost muscle or fat or what?"I'm just goi...I DID IT!! PRAISE THE LORD!!
I did it! I did it! I did it!I ran a quarter mile! This is a HUGE milestone for me. I couldn't (wouldn't??) do this when I was healthy (aka thin) and a teenager. One of the many negative things I defined myself with was "I can't even run 1/4 mile..." Well now I CAN and I probably could've run farther if I hadn't been focusing on the treadmill readout when .25 rolled around.There's now one less thing I can beat my...Day 9 Fuel
Num num num......Day 9 Workout
Daily Progress ReportDate: 11/25/08 Day 9 of 126 PLAN ACTUAL NO WORKOUT Did a TMAS before work and got a 10 which is funny because today was supposedto be TMAS but when I got home I just DID NOT want to work out so I took my Free Day early and will have to work out on Friday. ...Transformation Exercise #10
I've been holding back on this one for a while now because I wanted to make sure I could say yes to each of the questions. I think that being able to make it through a few days in a row without cheating on my diet was the last brick in the building and I can say Yes! to the questions now.I'll need to revisit this assignment every few weeks to make sure it's still a great big YES! though.Now, on toward exercise #11!!...Morning metaphor
So I went down to the condo gym this morning before work to get in an extra TMAS...I had to walk at 2.9mph instead of 3.0mph because I was not quite awake and couldn't successfully make my legs work right that fast that early. I noticed something, though. Once my neural pathways woke up and I could walk that pace without feeling like I needed to slow down any further I took my hands off the bar. Having nothing other than my own m...SUCCESS MILEMARKERS
This post will be updated as I achieve or think of more milestones. Why no measurements? Because my body is misshapen with the extra fat and I end up measuring in not quite the same place each time. Measuring by how my clothes fit works best at this stage. NOTE, 12/6: After many suggestions from my T-friends and from Shane (somehow all coming at me on the same day) I'm going to start doing measurements...Day 8 Workout
Here it is......Day 8 Fuel
Num num num......My Coke... Rewards???
Sebine, earn points, enter sweeps and redeem for rewards into the new year! read the urgent, vibrantly-colored email I received a moment ago.You don't have to wait until next year for rewarding experiences I don't? Awesome. I want rewarding experiences right now!Quench your thirst with Coca-Cola and relax knowing the points you've earned with each drink will be good into 2009. Oh my! Lasting rewards!! ...I finally found my ten in TMAS!
So I've been a little annoyed that I haven't hit a ten during the Twenty Minute Aerobic Solution yet. Though, at the same time, I'm happy that I keep working harder each time and keep not quite getting it (that means my CV system is improving). The only times I would get the ten is outside of the workout when I would do my mile goal progression.Well... I decided I should be doing more cardio since I have such a long way to go and so I...Day 7 Workout
Here it is...Do you realize that I have, in about a week, effectively DOUBLED my aerobic capacity? HOLY COW!!!...Day 7 Fuel
Num num num...And no bad cheats today!!!...Day 6 Fuel - Free Day
Hoo boy... It's a doozy!Oh oopsie... Just noticed that the water is wrong. It was actually 14 cups, not 4....Day 6 Workout
Day 5 was a free day. Here is day 6...11/23: I just reviewed this post and realized I hadn't updated the "Actual" weight columns before posting. The "Actual" actually (lol) is the same weights as the Planned. And the reason for the same weight over & over on a few sets is that I ran out of weights to lift and I need to go out as soon as I have spare enough cash and get the next set of weights. ...I am happy to report...
...that, although I broke my promise to Shane about not weighing in except every 2 weeks or better yet, every 4 if I can help it (turned out I couldn't help it... HA HA!) and being a little disappointed in myself about that... I have GOOD news.As of this morning, I'm down 3 pounds for the week, half a pound overall and half a percent of bodyfat!! So far...Start: 270# & 45% body fat (scary, huh?)End of unofficial week 1: 272.5...Day 5 Fuel
Num num num......Day 4 Workout
Here it is...NOTE: I consciously altered the way I walk to more engage my hamstrings, which, if you've seen my weight training results, are horrendously weak. As a result.... they are absolutely KILLING ME this morning!...Day 4 Fuel
Num num num......A fitness dream
I would love to be this physically strong and limber some day.......I have to confess...
A VICTORY!!!!So I get a call at the end of my first muscle group work last night... It's the BF telling me to wrap it up because Bones is on and dinner is ready. (He knew I'd be gone at least 40 minutes and started dinner the second I walked out the door anyway. What the heck?!?) So I tell him where I'm at and how far I have to go and he tells me to hurry up because dinner is gonna get cold and he can't guarantee the DVR w...Evidence of progress so far
Ok so here I am.... Official day 3. Unofficial day 10. Here's what I see so far...I can see my waist starting to cut in a little, right about where my ribcage endsI squeezed into my next size smaller jeansIt was a tight fit, but I can zip them now! Not long ago, I couldn't get them up past my thighsThe bones, tendons and veins on my hands and feet are MUCH more visibleI am standing tallerI am walking better; taking full, confide...Day 3 Fuel
Num num num......Day 3 Workout
Here it is......EFL hardcover on Amazon right now - signed by Bill
Just in case anyone was interested... I was looking for a copy of EFL on Amazon and found that the Seattle Goodwill has a signed copy posted for $35. Figured I'd spread the word....Day 2 - Workout
Here it is......I have to confess a defeat
So I went down to the condo gym today to do my 20 minute aerobic solution and go for my running goal for the day.Well there were people down there! There was this trim guy working pretty hard (at least he sounded like he was anyway) which made me think for a second about coming back tomorrow morning. I went and did my workout anyway.The whole time I was thinking Please let him leave before I try to run. It's so embarassing,...Day 2 Fuel
Num num num......Day 1 - Workout
Here it is......Day 1 Fuel
Num num num... ...Transformation Assignment #8
Transforming Your Lowest-Level HabitMy lowest level habit has got to be a tie between watching TV and procrastination (aka whining).I try to tell myself, when I'm watching things that aren't terribly edifying - or, as is more often the case than one would like to admit, even interesting - that I should get up and get something done instead. Truth is, though, I'd rather watch TV! Here's a time when I'll have to just focus on Progress a...Transformation Lesson #7
"Can you identify an “environmental change" which you’ve made so far which has helped you with your progress? And can you identify another environmental change which you can make today which will further support your success?"Well I got my exercise bike out of the garage and put it back together in the dining room. I have no table or chairs yet (I just bought my first home about a month or so ago) and my kit...Transformation Assignment #6
"Please identify, right here and now, at least 2 signs of the progress you’ve made so far."Well... My skin is softer. I walk taller. I feel like I'm moving more gracefully. I can feel the start of my muscles building back up again. ....and then there's this...After going to the dentist today and discovering (as part of their due dilligence checks) that I have perfectly healthy blood pressure (perfectly! can ...Transformation Lesson #5
I've been thinking on this one for a couple of days now.I'm counting my start date as this coming Monday instead of last Monday since I have to change the weight training schedule completely. That would make the end of my 18 week March 23rd 2009.That's not too long after my birthday. Maybe the external reward/penalty would be wearing a swimsuit on a trip to the ocean on which I'd invite a bunch of my friends? Naw. That wou...Today's fuel
Morning was 2 eggs and a tablespoon of corn & black bean salsa wrapped up in a small whole wheat tortilla.Midmorning was 3oz of tilapia (it's not on the BFL list but it's pretty lean and I got a good deal) grilled with 1/4 C onion stuffed in a small whole wheat tortilla and smothered with a tablespoon of corn & black bean salsa. Finished it off with a large serving of European blend salad and 1/2 serving of Ranch (I know I know.&nbs...Upper Body Workout number 2
Having discovered that my condo's gym doesn't have a good solution for biceps work, I went out and bought some dumbbells. They're pretty cool. The kind where you slide a little lever on each handle to add or subtract weight. That was awesome for my bicep and tricep work, but it wasn't enough weight (and I have no bench or ball) to take care of my chest and back very well. The same situation happened with the condo gym for ...Reflections on reactions & my first free day
I don't like to get too emotional if I can help it. It is actually physically uncomfortable for me (which is sad because I'm one of those kind of people that can't help but empathize with those around me) so over the years, I've tried to wall that off as much as I can. Color me surprised this morning as I read the comments the community has posted after my Assignment 1 photo was put up and I wrote my first blog. I got all t...Assignment 1
Start weight 270#...So I just finished my first assignment and I posted it to my photo gallery. It's there only because I have no one to share it with. Anyone looking at it, don't worry, that's not my current state of mind. That's just what I think when I see those pix. No 'there there's are needed. Honest. :) I've done BFL before and had great results despite not seeing it through on my other attempts and so that's ...Sebine
