View Profile / Photos / Videos / Blog / T-Friends
Bill's post
Planning Your Nutrition and Exercise Success
Dear Friends,Few things can improve your life more than making the change from unhealthy to healthy eating habits. Essential to making that change is learning to thoughtfully plan what you're going to eat ahead of time, and then consistently following that plan. When we do this, it's really quite remarkable how something that once seemed so complicated, becomes very simple and practical.
Tens of thousands of people I've taught this method over the years are already enjoying the benefits of it which include: weekly and realistic bodyfat reductions of 1.5-2.5 lbs; improved and stabilized energy levels; a strengthened immune system; feeling lighter rather than full and weighed down; and increased muscle strength and stamina.
The best way to learn this conscious approach to eating right is through practice. And to help you out with that, I've got a new Nutrition Worksheet for you to utilize. I filled out one of these worksheets with an example of my daily nutrition and included it below. You can click that example to see it full size and to find blank worksheets for your personal use.
NUTRITION WORKSHEET
On each worksheet you'll notice that it will help you both carefully plan and keep track of your daily meals. Because when you're learning this style of eating, getting the portion sizes right is one of the most important things, I've included a quick question on each worksheet that I want you to really pay careful attention to. You'll find a column that says 'Right Portions?' and in that area I want you to write down if the meal you ate had the proper portion of protein and carbohydrates. When you do this for a few weeks, you'll be suprised at how much it helps you, and before long, eating right will be your new automatic pattern -- it will take hardly any conscious energy and you'll enjoy wonderful sustainable results.
EXERCISE WORKSHEETSYou'll find an example of a typical weight-training workout for me in the worksheet below. And again you can click on it and you'll find blank worksheets which you can print out and use. The example I give is of a whole-body weight-training routine that I do every Monday and Thursday. I work the six major muscle groups of the body and do two exercises per muscle group for a total of six sets. I do all twelve of these exercises with dumbbell free-weights and an exercise bench.
On the exercise worksheets you'll notice a column for 'Effort Level' and what that means is on a scale of 1-10, how hard are you working; 1 being minimal exertion and 10 being maximum effort. I start at a somewhat moderate effort, level 6, and I work up from there, eventually reaching 9 and sometimes even 10 by my 5th or 6th set for that muscle group.
You'll notice a section that needs to be filled out before you exercise and then a section that needs to be filled out after you do your set, or after you complete your workout. If you did what you planned during your session, you'll put a 'Yes' in the 'Done?' column and if you didn't, you'll put in a 'No.' And then I ask you to note, 'How do you feel?' Continually checking in with what you're experiencing as you move along in your workout helps you build greater mindfulness and also helps you internalize what you're learning throughout the process.
This practice also helps you focus on the moment you're in and really enjoy what you're doing. This is much better than mindlessly going through the motions in your workouts while thinking about what happened yesterday or what you're going to do tomorrow. Again, the best way to become really good at planning and tracking your workouts is by consistent practice. You can click on the examples below to find blank worksheets which you can print out for free.
EXERCISE VIDEOS COMING SOON
Later this month I'll be adding videos where I demonstrate proper technique, tempo and form for my top 12 free-weight exercise recommendations. I'll also add a new video to show the 7 keys to proper running form for those of you whose training includes jogging and perhaps even training for the upcoming Dallas half marathon in March or our Denver Marathon Event this fall.
T-TALK RADIO TONIGHT
On tonight's Transformation Talk Radio broadcast which airs at 7:00 PM on the West Coast, 10:00 PM back East, I'll be answering questions about how to properly plan your exercise and nutrition schedules and I'll also be giving an in-depth review of Challenge Assignment #2. So if you have questions or need clarification, be sure to join us. You can listen for FREE, and join the LIVE chat during the show right here on Transformation.com by clicking the RADIO tab on the top of the page.
Until then, keep going strong, let nothing stop you, and I promise that this year, you'll get where you want to go!
Sincerely,
Text Size
I am so thankful for the key point Mr. Bill it will more easy with the work sheet and push on what to do to have a better result.
Thanks for the worksheets! I am a very visual person, and these will help tremendously! Kim
Bill--thank you so much for sharing your workouts with us. I have followed your growth since your BFL days. Man, you are a CLASS ACT! I just love the holistic aspect of transformation. There is boundless info here. It's like an encyclopedia! Hope I get to shake your hand in Dallas.
Bill, I find this information very helpful. I really appreciate how clear you can make things. I will print the worksheets and Just do it,
Are the video's availabale yet
Bill, I just came back to this post because I wanted to make sure I thanked you for all of your help. These extra tools and worksheets are just what the Dr ordered!!! It is almost impossible to not be on-track with these fantastic tools you are providing. My journal notebook/binder is now getting packed with more useful info---THANK you for this!! Brian
Thank you for creating these worksheets. I just started using them and they are a big help in keeping me focused and on task. I have found that without planning, I lose focus and drive. I just can not do that any more. Cheers! :-)
Excellent layout of the worksheets! I'm sure with all the achievements that you had envisioned in the past which came true, you probably never envisioned through all those bodybuilding years that you would be participating in marathons! Thank you for your ongoing inspiration and support to succeed!
Bill I greatly appreciate you taking the time to set up this awesome plan. Love Joan
You have given me a huge gift, thank you is not enough!!!!
Dear Bill, Just wanted to say what a major breakthrough you've helped me with. I have always started over and over and over. I'm going to be starting week 4, but all of a sudden couldn't decide if I should start over b/c I didn't feel out my nutrition and workout sheets during week 2. I've done the other assignments, but didn't fill out the sheets b/c I didn't want to have to admit on the sheets if I didn't follow my plan. I knew I wouldn't do it perfect, and didn't want to have to face that AGAIN......I just listened to TTRweek 2 Jan 14th, and you and Coach were talking about PROGRESS NOT PERFECTION....how many times do we have to hear something before it clicks? A million? Anyway, it clicked. I'm moving forward. I'm not going to let that flat tire on the car not let me drive. I'll fix it and move on, just like I do with other things in my life.....I move on.......this is huge for me, and do you know how good it feels to GET TO MOVE ON AND NOT HAVE TO START OVER B/C I didn't do everything PERFECT???? I'm filling out the sheets, I will stay close to God, read our Bible, put the intentions out there, and accept what happens as part of the process. You have given me a
Bill, these worksheets are great! Thanks for all the effort you are putting into this challenge. Andy
Bill Thank you for the worksheets to track our progress I often noticed my workouts are alot better when I have them planned, With using these vital tools to plan my menus I know that we all can succeed and transorm. be strong and stay strong much love Damon
Thank you for giving us all these tools to help us in our transformations. I don't think I can thank you enough for making a such a difference in my life. I will do my best to show my gratitude by utilizing all these resources you have given us to improve myself and make a difference in the lives of others. Love you ~~Bobbie
Woohoo! The worksheets are so helpful to me! Planning is such a challenge for me, so I look forward to the show tonight to help motivate me! Jenn
All of this is fantastic. Wonderful radio show and looking forward to the videos of exercises, that will also be so helpful!! I just don't know what to say Bill, this is just so wonderful and helpful, thank you!! Lisa =)
This is ingenious! Why didn't I ever think about planning my exercise out for the week?! I do stick to what I plan, but if it's not planned, it is too easy to wake up tired and say "tomorrow." Never again!! Thanks so much!
Thank you Bill!! You are so helpful considering I am still very new to all of this. I am still learning how to plan my meals/ snacks with such a busy lifestyle. Knowing i need to make the time for myself helps me! thank you for pointing me in the right direction!
Bill: once again, you are an amazingly generous person...has being so kind and positive always been part of who you are? Can't wait to download the worksheets...thanks again, Sharon
Wow!! Thank you for these worksheets! Transformation gets better and better. Love it! : ) You are the best, Bill! : ) God is truly blessing each of us in this community. You rock! : )
Good post. My evening was completely unplanned and as a result, my diet stunk and the workout didn't happen. Planning is crucial.
Bill! It just keeps getting better and better... After being associated with the Transformation Challenge, you and the good folks in the transformation community, how could any feel anything but the strongest desire to go out and help others? THANK YOU!
Bill, the worksheets and 9 week Dallas Half Marathon Training Schedule are so awesome! Thank you also for the cookbook( my new bible) and the Champions book. All are helping me so much! I love listening to you on the Radio and reading your wise outlook in your blogs. You are a great leader!!!! Thanks for helping so many of us! Andee
Thanks for all the tools Bill. I've found that preplanning has made all the difference in sticking with it. I'm on week three and I feel so amazingly great. Thanks for everything, the community, the insight, the support...everything.
These are great tools! Just what I need!
Bill, my husband and I preplanned all of our healthy meals this week and what a difference it made for us staying on track. Thank you for the wonderful insight. Renee
Thank you so much for everything you do Bill! ~Christine
Bill: Thanks so much for the guidance and keeping us on track. Thank you for caring.
Bill, I just got home from a weekend out of town. What a difference! Today, I have a plan. I was able to keep Transformation at the forefront of this business event. I called ahead to see if they had a gym and used it. I planned my nutrition out and was able to carry it through. I was able to reflect how things are different now - how I am different, what I would have done in the past and how I make myself, my health and the Transformation process a priority. A ripple effect that began with you. I appreciate you and your mission to help us "go from worst to first" and to BE THE CHANGE you want the world to be. It is in an honor to be in this Community. Thank you from the bottom of my heart. Love, Jane
Thank you for the great examples! When I clicked on the worksheets I saw only the already filled in ones, is there somewhere we can print blank ones to use for our planning?
A little late but, did it none the less! I planned my menu for the next week! It wasn't hard once I got started! One foot in front of the other. So many look up to me and I need to set a good example in my food choices and commitment to my excercise plan. My nine year has weight to lose and and I'm not going to sit here and let the child be unhealthy and teased in school because of my poor food choices for him! Although we don't eat fast food and I don't buy soda, I cook very good and my portion sizes are too large! I feel blessed for this new insight and desire! Can we say WAKE-UP CALL! Thank you Bill and the Transformers for amazing advice, guidance and support!
Thanks Bill. After reading this and the week #3 assignment I am actually hopeful for the first time that I can transform.
Bill--this is great! I am sure the women who are challengers love you. I think for us women it is more fat loss that we need..so increased aerobics with 2-day per week strength training is just perfect for encouraging success. I am starting week two and did try to plan my meals--but not my exercise. I just winged it. Probably did 2 days of workouts. I think one of my low-level bad habits was rearing it's evil heads.
Thanks for the helpful forms and thanks for sharing your training schedule =)
I love the new forms...Thanks Bill! Can't wait to print these out and start using them!! For little-miss-organized, this is PERFECT! Thank you,These are going to be so helpful .... pedro
I love the new forms...Thanks Bill!
Just got done reading your blog. Thanks for the print outs, just when I am thinking I am lost in the process you give me the information I need to be successful am turning the printer on and getting on it to start lifting, scary but am moving through the fear of just beginning and just doing. Thanks so much!
Bill sure Love the worksheets! I am going to print some off today!!!!Thankyou for all the WORK you put into this site and to helping us all transform! YOU TRULY ARE AN AMAZING MAN!!!!!!!!!!!!I sure do Love YOU~! Your little sister, Shari!
Yes, more of the map--Thank you Bill! Melanie
Bill, This is so exciting!!!! Thank so much for all of this help and everything you do!! It helps me a lot and love to learn from you!! Melanie
This is so exciting....man Bill....now this is really special...to have your suggestions to routines. I love the full body routine on 2 days...that can be done at home...I have free weights and a bench...love love love this and to see you demonstrate proper form...awesome...thank you for all the work you are putting into this for all of us.~~~Susan
Thanks, Bill! I need all the help I can get! Tina
Bill - thank you for the incremental tools! Wonderful! Failing to plan is planning to fail... I learned that a long, long time ago... from you! I am doing daily planning, and now I will leverage these worksheets - awesome! What I'm also learning is to actively visualize the results, as I write, and form that intention solid in my mind. And it happens! Also when I eat my beautiful earth foods - I envision their God-given strength in my body... Thank you for your blessings and gifts to us all. Now, we will apply them and further the objective! XOXO Kim
Hi Bill, THANKYOU, Just listened to you and Stoney on the radio, I learnt so much.. I am so loving being involved in the Transformation Community. Love and Positive Energy from Robbie, Sydney, Australia.
I am thoroughly enjoying using the nutrition sheets. I am wondering if the workout sheets could have space for 6 sets rather than only 4. Thanks for all you do!!
Bill, thanks for the great new forms. They are so easy to use. I miss Thursday night shows but download them each week and listen to them at the gym on my IPOD. I can't wait to listen to the latest and greatest. Off to tackle Assignment #2. Cheers, Lisa
Bill it was a great show!! Thanks to all of you at T.com!! Marty
Bill- Do you know what you've done??? You've made me (and probably 100's of others) want to run a half marathon! This is something I never thought I'd have any desire to do. Running is not my thing... HOWEVER... Today I ran for the first time in a LONG time. Gotta train, ya know. I could only run in 1/2 mile increments, but I'm sure by March I will be stronger. Thanks a lot! Now I have another goal to work toward and achieve. :) See ya in Dallas! ~ Dr. Brenda
Everything seems to me making me tear up today. I'm just mush. I looked at this blog and I think that you've taken something that you already did well ie the Body for Life forms for nutrition and exercise and you've found a way to make them better. It's just incredible to me how much work and thought and love you put into all of this. Even some of my best friends don't love me like you and the people on T.com do. Amazing! xo Kim
Thank you, thank you, thank you....I love how you are taking this Transformation to a Holy Nutha Level, LOL!!! I am super pumped!!!! Thanks again my friend, Brad
Great stuff----thanks----------Bob
Thanks, Bill. I started using the Daily Nutrition Worksheet this week and I love it. I clip each day to the fridge so it is there when I eat. It has really helped me see where I need to improve. Looking forward to starting on the exercise worksheets next week. Thank you for all the years you have put into preparing for these moments. Your efforts are paying off in so many lives, including mine!! ~Kelly~
Thanks Bill for all you do. I think you are a genious with the way you take such a complicated experience like "transformation" and turn it into simple thought processes for us at home. You really know how to deliver a message and break down so everyone can understand and learn! Thanks for all you do!
You are giving us every opportunity to have amazing success and its all so well thought and and beautifully done. All we need to do is show up and go to work. AWESOME
A Huge Thank You! Bill! I have EFL and am getting BFL this weekend too. The "planning" IS so important! I have not had a vending machine or drive thru lunch in a week and a half. I cannot believe the difference in how I FEEL already! I can only imagine how great I will feel in 18 weeks and beyond! Thank you for all of the support and tools.
Thanks Bill for sharing and continuing to educate and share. You're going to rock this 1/2 marathon.... so much this time (the air will be thicker).... that you're going to continue to put your sights on the Full Marathon. There is NOTHING you can't achieve!
Thanks Bill - great to keep me on track. Can't wait to listen to the radio broadcast on my ride to work this morning (10pm is waaayyy past my bedtime here on the east coast!) This way I can replay it as much as I want and need! Have a great day everyone! Mary Alice
Bill, thank you so much for all this new information! I love the new worksheets and you are so right I have noticed a really great two weeks as I have been marking down my plan for eating in my blog and it is such a great tool. Thanks for everything Bill, you have an awesome program that actually WORKS!! ~Thia~
Bill..... This is so helpful. Thank you! ~Elizabeth~
THANK YOU BILL - I needed this so much...
I appreciate the worksheets. It's nice to have a map to see where we are going.
Thank you for these great worksheets, this will make it easy for all of us to follow. I've been doing this for 2 years now and it helps me to stay accountable. Thank you Bill!! =)
Love all of the tools you keep providing Bill , Thank You ! Mike
Bill - you are AWESOME. A generous, powerful, unstoppable, brilliant, inspired, kind, funny and dynamic leader. I'm so psyched to be a part of this community. Your vision amazes me. much respect, taura
I am going by your BFL and EFL books and incorporating the lessons from the new materials, with the planning of food and exercise on the sheets in the first 2 books. I started the new challenge on 1/1/10 and am in Marty's group. He has really been a great help with incorporating meditation for reduction of anxiety. 2 weeks is not enough time to tell how well the food and fitness plans and planning work for me. What I can say so far is that I feel that I have been set free exercise wise. I was going up to 2-3 hours a day and getting very tedious results. Compared to that, the 20-minute HIT is like a day off. Best, RVR
I so appreciate your passion and dedication to helping us all lead healthier and more fulfilling lives! Thank you.
Wow! Just Wow! Bill, you know that feeling of 'my cup runneth over'? There is such an overflow of blessings coming from you that it swells us with joy! You are a delight beyond words! Thank you! Love you! MaryPat
Thank you! The worksheets are a great! Thanks for helping to keep me accountable!~Kim
Can't wait to print these out and start using them!! For little-miss-organized, this is PERFECT! Thank you, thank you, thank you!!! Renelle xx
Thank you Bill!! Great ideas! I truly believe once the mind conceives it, the body will follow. I'm looking forward to the broadcast tonight =) Brandi
Bill I cant thank-you enough for all the help you have given...Know this will make it even easier to track and look back on for refrence.....
Thanks for the examples Bill. One thing beginners should keep in mine if they want to do the running is not to go too fast with the training. While Bill's running schedule might work for most, be sure and listen to your body. I made that mistake once and hurt my knee really bad by following a normal running schedule for a half marathon instead of listening to my body. Needless to say I have never run more than a few miles at a time since.
I do this with my clients and it works wonders. THANKS BILL!
Way to help a friend! Thank you, Bill. I have been in a frustrating funk about nutrition the last few days. I have not been planning well. Even still, I have been on plan well, but feel always hungry. I think it is from lack of proper planning! Grrrr. Well, adios funk of famine! Gracias, Bill! Love your stuff, dude. Eme
Thank you so much for these worksheets - they will help a lot!! ~Janice
Sincerely Bill - I really do appreciate the extra mile you are going in helping us to realize our full potential. I promise, the attaached worksheets will be used - everyday!!!! Thank you, thank you, thank you for the wealth of reference material you are giving us as well as all of the valuable tools you are providing. I guess it's up to me now to bring it all home!!!!! Your friend, Susan x0x0x0
Can't wait to begin utilizing these!! THANK YOU!!
these will be a huge help Bill.
Thanks so much Bill.
This week has been very encouraging. I look forward to the audio broadcast tonight. Thanks for the worksheets. They will be used along with my posting on www.fitday.com . I have used this before and as far as calculating the protein and carbs, it makes it very easy. Lovin thecommunity
You are the cherry on my RIGHT lite shake! Thank you Bill! I've got to dust off my high school math skills to figure out percentages of carbs, fats and proteins..I can feel my eyes glazing over already! But these sheets will help A LOT!
Awesome! Thanks! It's funny... my favorite colors have shifted from red/black/white to blue/white! Seriosuly, love all the new stuff and feel like I can't get enough! Much love - Bill
These are new gifts, thank you!! I need time to assimilate the wealth of information that you continue to gift to me. Thank you for your advice last week, I really took a new look at portions and put all my clean food in one spot to make it easier for me to do the right thing. I need to keep the portions tight and guess what when they are the right size I am hungry in 3 hours ~I was eating too much. Thank you~Sheridan
This is very cool!!! I no longer have touse my old BFL worksheets!! There's nothing like a clear cut organized plan t okeep myself on track!! Much appreciation Bill!! Brentt
Thank you Bill for your leadership in our transformations.We're so thankful for the free worksheets, assignments, videos, blogs, articles and radio programs right here on Transformation.com. Thank you for your generosity and guiding us. Our children are enjoying doing Assignment 2...they like taking the pictures and helping us choose healthy foods. The worksheets are excellent and I really like the question att the end of each meal/exercise "How do your feel?" The inside out approach ...connecting our feelings with our physical exercises and meals...love it!
Thank you, Bill! These are going to be so helpful. I've already printed out a stack of each form so I can be well prepared. I'm already learning so much from you and I have so much more to learn. I appreciate you! Love, Robin
As always, this is super-helpful stuff! Thanks for breaking this down, and keeping it very simple. No need to over-complicate this stuff.... Bless you! Kimberly
Wow so excited about tonights show and chat and the worksheets are awesome. Thank you for sending the Right supplements. It is greatly appreciated and the timeing was excellent. Just when I needed them... Tammie Wolf
Thank you Bill! For providing a clear path with directions and motivation to walk the path. I wish the debate on health care would talk to you! Thank you so much! I will walk the transformation path and bring also as many as I can get to listen. ~bea
I absolutely LOVE the way you have put together these wonderful worksheets, in helping us keep track of our nutrition, thoughts, and exercise. Most times, I go to the gym , either in the morning, or afternoon, with no plan on what type of exercise I'm going to do for the day. Looking forward to applying your successful methods of exercise listed on the worksheet =) MCG
Thanks Bill, awesome worksheets!
PLanning is already making life more manageable in every area! Thank you Bill! andee
Thanks Bill! These are really going to help me plan ahead. I appreciate the time and effort you put into all of these assignments, worksheets, videos and radio chats. I know I can do this with you and Transformation.com! - Mia
It is all laid out as clear as can be. Now all we have to do is the work and enjoy the results. I think I can handle that. Thank you.
WOW! Thanks for sharing your routine with us! I can't wait for the videos! I'll be on tonite for the show - Thanks for all you do!!! Liz
Thanks for sharing this awesome material Bill! I love this: "before long, eating right will be your new automatic pattern -- it will take hardly any conscious energy and you'll enjoy wonderful sustainable results". This exact thing has happened to me from following your principles over the last year. I really appreciate all of your teaching, guidance, and generosity. Cheers, Paul.
Thank you! These are really great worksheets to help me be accountable. I like the idea of creating the plans and visualizing it. Sometimes I go in the gym with the intention of doing Upper Body, but really don't know what exercises I will do. This really helps me map it out and create a great and successful workout. Also, the nutrition sheets help me stay planned ahead so that I always have healthy decisions made and ready to go. =)
Bill THANK YOU for breaking this down into such an easy to follow format. You have consistently shared so much of your knowledge with us. I appologize for not being a better student and showing greater progress in the past. However I realize that one of my biggest faults was not following through with proper planning and completing the assignments. Last night I rearranged my pantry taking before and affter photos. I will use these worksheets and focus harder this time around. I don't want to waste this incredible opportunity to transform my body, mind and spirit that you are so kind to provide for me/us.~Heather
Add Your Comment