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Transformation Assignment #2
Dear Friends,
A few days ago I let you know what the first assignment is in this Transformation Challenge. It was a pretty simple one. But not at all an easy one. I asked that you take a before photo – a picture of how you look now – wearing a pair of workout shorts (for the guys), and for the gals, a sports bra or tight-fitting tank top and a pair of workout shorts. Then I ask that you attach that photo to a blank sheet of paper and write down a dozen words or phrases that describe where that person is at on the inside – what thoughts, feelings and emotions paint a picture of the inner condition.
A lot of people successfully completed this assignment. And to you I say, “CONGRATULATIONS!”
Now, unfortunately, many who were asked to do this assignment still haven’t. Why is that? Well, to complete this exercise, we have to face our arch nemesis – the aspect of our being that causes the most trouble with our effort to make healthy changes for the better: the egoic* self. It’s this lower aspect of ourselves that simply “can’t handle the truth.” Our egoic nature doesn’t want anything to do with honesty, with accepting responsibility for the fact that some things aren’t going so good.
*Egoic, adj. - of, or relating to, a sense of separate self or individuality; relating to or dealing with states of consciousness confined to the limits of personal identity. It is the opposite of spiritual.
And so this lower nature puts up a block --it offers prideful excuses such as, “You don’t need to take a before photo. That’s silly. That’s beneath you. You know how you look, and you look fine! And, regarding this nonsense about feelings, give me a break! You know how you feel… you feel fine! You don’t need to change a thing.”
When I look back at my first 'before photo' feelings and words like these come up, 'You have to be kidding me.' 'Going in the wrong direction.' 'Resisting God's Will.' 'Embarrassed.' 'Hooked on instant gratification and too lazy to do the real work to feel good.' 'Losing.' 'Disgusted.' And 'Selfish.' Selfish because not being healthy kills our potential to grow spiritual and fully realize our God given potential to make a difference in the world. Now when I say or write those words, my egoic nature would keep blurting out how great I was and how wrong these feelings were.
"My only weakness is how strong I think I am." (Egoic nature thinks it is so strong... and is certain it’s always right. =)
Overcoming our lower nature requires that we transcend the egoic pride, vanity, and denial. We do that by being brutally honest and confronting our fears and listening to our true feelings. So in this first photo and description, it’s okay to look at the worst possible scenario. A good ol' fashion egoic enema is what we are really going for. When you accept that the person in that photo and in that description is a false version of you, you are gaining power over it. And as we work towards total transformation, we can imagine that we are crucifying that egoic self, surrendering it to a Higher Power, and in doing so we are beginning the process of being born into a new, better, healthier life. A life piloted by our Spiritual Nature, which lives honestly, fearlessly, compassionately, confidently, and for the good of others, not just ourselves.
Disempowering and letting go of the control that lower nature has over us is really major league work. Unfortunately, very few ever make it. However, the great sacred narratives and wisdom traditions of the world tell us that it can be done and that this transformation is of the highest importance to each and every one of us. When we make this transformation, we’re in effect “blowing the bridge” that leads so many back across that abyss – back to where we started. As long as we leave that option of going back open, we are at risk of relapsing to our old way of life. In the weeks ahead, we’re going to learn a whole lot about cutting off the option of ever going back.
And so if you haven’t already completed the first assignment, please consider doing so right away. You’ll feel better after you take that photo, attach it to a blank piece of paper and write down a dozen words or phrases that describe how the person you’re looking at in that photo feels. You’ll feel a burst of confidence and energy the second you complete that work. And you can take it up a notch by sharing that photo and your feelings with another transformer here on this site.
And for sure, once you’ve completed the most challenging aspect of Lesson #1, which we’ve talked about here, be sure to do the easy and fun part as well – on a clean sheet of paper, draw a rectangle in the middle and describe how you want your after photo to look, and around that, write in a dozen words or phrases that describe how you are going to feel when you make it there.
Working Out – The Easiest Aspect of Transformation
Since Lesson #1 was a tough one, I’m now going to ask you to do something easy: exercise.
One of the most transformative aspects of everything I’ve been teaching over the past 20 years is working out intensely and consistently. Beyond the fact that exercise burns off unhealthy bodyfat, strengthens our muscles, and allows us to hit the beach without scaring kids, it has been proven to uplift every single aspect of our health. For example, when we burn off unhealthy bodyfat, we lower cholesterol and triglycerides, and strengthen the heart, which makes it much less likely that we’ll suffer from the number one cause of preventable death today, heart disease. And we can be certain, anything that’s good for the heart is good for the brain, and so exercising lowers our risk of neurovascular accidents (strokes), and makes it much less likely that we’ll suffer from brain diseases such as Parkinson’s, dementia and, ah... what's the other one? Oh... Alzheimer's. 
The type of exercise I teach also improves memory, stabilizes mood levels, and heals dysthymia and most other forms of depression. In fact, clinical studies have shown that our kind of exercise works better for overcoming depression than the all-too-often prescribed SSRIs (Paxil, Zoloft, Celexa, Prozac, etc.). And, exercise works without the brutal SSRI side effects. Working out also helps regulate and stabilize blood sugar levels, helps manage type-2 diabetes, and helps give you a healthy appetite (craving less junk food). It improves mental clarity, focus, and it brightens your overall energy. Oh, it also helps you sleep better, which is a really important part of being truly healthy.
It’s clear that exercise improves our health, and contributes to our emotional and mental well being. So, let’s get to it… This week, I’m asking for a minimum of three hours of exercise, and a maximum of four. I’m looking for a combination of strength training and aerobics. If you’re looking to build muscle and lose around 10 to 20 lbs of bodyfat, I’d recommend that you stick with three days of strength training and three days of aerobics – much like the original BFL workouts. If you’re looking to lose more than 20 lbs over the next few months, I’m going to recommend four aerobic workouts and just two weight-training sessions per week.
For example, jogging/walking on Monday, upper body free-weight exercises on Tuesday, jogging/walking on Wednesday, aerobics on Thursday, lower body weight-training on Friday, and aerobics on Saturday. This is similar to what I am doing now. I’m training for the Denver Marathon which is on October 19. If you’ve seen my legs before, you know this will be one serious (and possibly humorous) challenge for me. You see, each of my legs is kind of like a side of beef and they work much better in the weight room than they do long-distance running. But hey, I’m up for a new challenge, I know I can do it, and most important of all, this run is part of a fundraiser I’m doing for the Make-A-Wish Foundation.
Even two days a week of strength training can reverse the age-related loss of muscle (sarcopenia) and also the age-related loss of bone mass (osteoporosis) which we all experience to some extent once we cross age 35 (I really noticed it when I turned 40). Resistance exercise also lifts the metabolic rate which increases the amount of calories and fat we burn off 24 hours a day.
The basic free-weight exercises that are described in BFL are tried and true. They worked 50 years ago and they’ll work 50 years from now. The BFL workout is one of at least 100 surefire ways to train. The reason I recommended it so fervently in the BFL book was primarily because, after 10 years of writing articles about strength and conditioning in Muscle Media magazine, I was kind of over it. I knew that if people picked one way – a proven method – and stuck with it, for at least 12 weeks, that they’d get great results. And they did. Now, of course, people get great results all the time with other training methods. Also keep in mind that BFL was really a mainstreamed bodybuilding program. There was a big emphasis on building muscle. And although I still like to look and feel strong and athletic, I feel better without as many layers of armor… and at 40 I had to decide “abs or face.” It was one or the other. When I took my bodyfat down to 7% my abs were chiseled, but my face was ‘gaunt,’ and I looked wiped out. So I opted for a nice balance… flat belly and some fullness in my cheeks (face). It’s all about the balance for me now. What about you?
There’s more really good personal trainers out there today than ever. They can be extremely helpful in terms of setting up a routine for you. The principles of BFL are the basics of any good weight-training method – using exercises that require a full range of motion, that work the targeted muscle group as well as the smaller stabilizer muscles and the core. Focusing on training intensity, proper form, and performing two exercises per muscle group, a total of around six sets. Aiming for an all-out “High Point,” Level 10 experience is also a very important key to making the workout very effective. Again, you can follow the BFL weight-training method, or you can work with a trainer, or you can try different exercises and slightly different routines, switching them out every few weeks.
I’m concerned that many people still have the “more is better” attitude all too often when it comes to strength training. Remember that the workout itself is intended to create enough damage in the muscle fibers that your body is forced to mobilize its rebuilding hormones and enzyme systems which help create stronger, healthier muscle cells. Your body’s capacity to recover from the damage inflicted by weight-training exercise is limited. If you focus and work out intensely, and you’re over the age of 35, it’s actually hard to recover from any more than 45 minutes of exercise. It’s also important to give the muscles the proper amounts of rest for complete recovery before you exercise them again.
So over the next week, please get in at least two, but no more than three, weight-training workouts. Okay?
Aerobic exercise has beautiful benefits for the heart and lungs, it burns bodyfat, and the dynamic motion helps increase the flow of energy through both the physical and etheric bodies. This time of year, I’m all for getting outdoors – going for a walk/jog (walk a minute, jog a minute, walk a minute, jog a few minutes, etc). With this marathon coming up in October, I’ve broken away from the 20-minute drill and I’m getting in about 45 minutes, 4 days a week, running about 4 miles and hitting some hills where I’m getting the pulse up to about 170 beats per minute (definitely a Level 10!). I’ve cut down to two weight-training workouts a week to allow for more recovery time from my aerobics.
I really want to encourage you to get outside for your exercise – if you’ve been inactive, a 20-minute brisk walk will feel awesome. If you’ve been working out consistently, leave the Stairmasters and treadmills and stationary bikes behind for a while and get in a good run, walk, jog. Three to four times this week.
Please keep a journal – a plain old spiral notebook or a hardcover book with blank pages – and simply write down what exercise you’re planning for the next day. Start with just one day of exercise. Then do another. Keep it simple.
In four days, I’m going to write you with your next assignment – as you might imagine, some of our more pressing work ahead is going to be establishing your specific goals for the 18-week Transformation (not 12 weeks --18 – we need the extra time because we have a lot more work to do with this challenge). We’re also going to get our nutrition plan in place real soon, and then we’ll be getting into some more brutally honest, ego-crushing, spiritual exercise.
Please feel free to utilize the forums and share what exercise you’re planning; be sure to ask for recommendations from veterans if you’re not real clear, and always keep in mind that the best exercise any of us will ever do is reaching out and lifting another person up. And to do that, we have to become strong and selfless.
You can do this. I know you can. Will you do it is the question now. Will you?
Until next time,
Bill
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I love how Bill pointed out the importance of thinking about the transformation you would like to create for yourself. I think that's vital. I just started round 2 on the 29th. I did assignment one and even posted my starting photo on my profile page (gulp). So far, it's going great! I'm coming to this experience as a plus-size woman who has already released 70 lbs. over the past year through intuitive eating. However, I have really missed my training. I was sidelined for a long time due to prior sport injuries. I'm all better now and raring to go, but I have to stay in touch with my body and periodize my training so I don't reactivate those old injuries. In all honesty, it has been my downfall to do too much too soon in the past and I don't want to make those same mistakes. I'm trying to find the balance at this point in my life so fitness can be a lifetime practice and not a fleeting engagement. For this reason, I am periodizing my training by dividing up the 18 week megacycle into four, 4-week mesocycles; finishing up with 2 weeks of active rest. Each 4-week period will have a different training focus. My focus right now is laying the foundation and working on endurance. Later in my training cycle, I will be incorporating the BFL approach to training. This week has been really solid training-wise. I've hit all my cardio sessions and have done one weight training session. When I log off here, I am going to do my second strength session for the week. ;) I also fit in a power yoga session. I'm sticking with the two strength sessions and 4 cardio sessions for maximum fat release. Thanks for presenting this challenge to all of us Bill... to better ourselves and reach for something deeper within so we can bring our authentic selves to the table of life. I appreciate the offering and gladly accept this challenge! Congratulations to all the others who have made this leap. We are going to rock it! -Shannon
I am going to school full-time online, I make a strict study schedule for myself to follow every week which keeps me on track. I will do the same for my workout schedule. The beginning of each week I will layout my workout plan for the week and follow that schedule. You are truly an inspiration, thank you!
Hey - my third work outs on Friday. Week one almost done. I hope you all have a great 4th. Be careful with the fireworks and with the food.
Bill! You are wonderful! I completed challenge #1and a huge weight seemed to lift off my back. Just a few hours later and I am doing something that I have been wanting to for years, but just couldn't seem to get my eyes off myself long enough to do. I was just browsing the internet and came across a charity I heard about and now I am organizing a shoe drive through my MOPS group(Mothers of preschoolers). This last year since starting the challenge, I got pregnant and had a baby, but this year, spiritually, has brought a huge change in me. I am going to church, a leader in MOPS and now teaching a 2-3 year old Vacation Bible School class. I haven't done anything like this since I started the challenge 10 years ago in BFL! I feel like I am just naturally gravitating back to the things of God now that I am letting go of my fear. You have me in tears right now. I can't thank you enough. I am so excited to see what the future brings!
Well, I have over 20 pounds to lose, but so far I have been satisfied with following the BFL plan. Not sure, though. This is where I get into trouble. I have a plan and then there is a twist, or someone has another idea and I switch to that,t hen another and I switch again until I just give up. So as long as I have results, I am staying on the basic rotation. However, if I feel like progress is not being made, then I may do 2 days of weights and 4 days cardio.
Having previous experience with BFL I have decided to do the original 3 days cardio and 3 days weight training. Bill is recommended that since I have more than 20 lbs to lose to do 2 days weights and 4 days cardio and I may change it up down the road, but for right now, the best thing for me is stick to a plan I tried previously and enjoyed...so that is the original BFL workouts. I'll reassess in about 4 weeks and see where I go from there. As much as that 20 minute cardio is TOUGH..I love the fact you are in and out in 20 minutes. YAHOO!
I look forward to my morning workouts and hope to do more outside in the early morning. I'm searching for a 5K to register for to give me more motivation to "GET IT DONE!" and "HAVE FUN!". Thank you for all your motivation!
I am on a role with the work outs this round. I am walking minimum of 2 miles 5 day a week. Some days I get in 5 to 6 miles. The goal I am adding on is I will do a minimum of 30 sit ups 5 days a week.
Well Bill, I have had a lot of beautiful hot weather here in Baton Rouge and I have gotten out and did some bike riding. In this round 2 I will get past all my adversities and get going on my exercise program. It has been difficult because of the surgery's, but God willing I will complete this round a "winner".
Since I completed this assignment during round 1 and have since been working out at least 6 days per week, I took a new twist on this assignment. I took this assignment as "now that I'm consistently exercising, how can I raise the bar?" 1) Over the past week I created 3 Workout Plans and will use each one for 4 weeks. Each plan has at least two exercises per muscle group plus cardio. Rather than figuring out what to do next when I need to change it up, I can easily just pull out the next workout plan. 2) I am learning about resistance bands. I've been doing a lot of research about how to properly use them and learning all kinds of new exercises. So, my workout plans include band alternatives...let's just say I don't feel like doing squats, I can substitute leg presses with the resistance band. And I don't have to waste my work out time figuring out what exercise to do because my plan gives me the alternative! 3) I am active 7 days per week. Six days are "real" workouts and the seventh might be fast walking or just a long, nature walk or it might be an extra run or perhaps an extra ab workout. No matter what, I am active every day! (I am listening to my body...if it needs a break, I give it one!) When I first read this exercise I was like "ummmm, I'm already doing this" but once I stepped back and said "self, how can I make this meaningful for me for round 2" I realized I could tweek the assignment! Just that...thinking outside the box...was a big step for me! 8-) Lovin life!!! Vicki
Hi Bill I use the BFL journal as a daily guide and as the premise for my blog and to keep track of my daily activity. I am planning on doing 5 days cardio mainly walking and power-walking indoors on my treadmill as well as outdoors as much as I can. During the week i will need to get up early to fit workuts in before my full time mommy job kicks in and then the longs walks on the weekend will be with my brother outdoors, we are both excited to venture out and find some new and exciting parks and lakes and trails in Denver for this adventure. I am training for walking the half marathon utilizing the Hal Higdon training log and doubling up on a few of the weeks to lengthen the program to fit my needs. Strength training will be at home with my newer reebok bench I purchased for round 1 and free weights. I was thinking about my simple plan and had a notion maybe its too simple, so I wrote my self a little note and here it is: Dear transformer, Do not worry about the simplicity of your workouts, just keep doing them! feel your confidence and progress building and feel the joy of renewing your body mind and spirit as you follow through with consistency. much love Liz
Yes I will Do it Bill! Yes I will. It feels so good to work out! It feels wonderful to get outdoors and soak up the sun, or enjoy nature a little. i'm going to try to do some of my cardio outdoors over the next few weeks instead of in the gym. it is so nice (and such a different feeling for my body) to hit the streets instead of the treadmill. It was nice to re-read this assignment here in round two and re-focus on the points at hand. thank you for everything you do!
Just reviewed Bill's Assignment 2 again for my second challenge. In this round I will be doing 2 days of weights and 4 days of cardio. Since my goal is to lose 40 lbs I will follow Bill's recommendation. Once I get closer to my goal I may re-evaulate that and change accordingly. I intend to do 20 min cardio/45-60 Min weight routine as per BFL. I found BFL to be effective and easy to follow so I'll continue on that routine. - Colin
In addition to my last post. I have made the appropriate changes from rd1 to rd2 as I am now working out every day in the morning. I feel great throughout the day, and am able to stick to a great routine now. Thanks, Brian
Bill, Thank you for this opportunity!! As far as my workouts for T2 goes for me, I will be sticking to the basics for the Lifting. It will be the BFL Mon/Wed/Fri routine, alternating LBWO's and UBWO's each week for at least 3 hours per week (This may change to the 2 days a week, as I listen to my body, and see how I feel--right now it feels good, but may need to adjust accordingly. As far as the cardio my original plan was to stick to the basic Tues/Thurs/Sat plan and do the 20 minute HIIT in which I have been doing. but now I am also training for the 1/2 Marathon in October this training has changed. As you wrote Bill, you have went away from the 20 minutes and are getting in 45 minutes of running that is what I have started as well. I will need to train hard as I was never an avid runner, but enjoy the fact that I will run my first 1/2 marathon in October with Pre-runs prior to Denver (5K runs/6.2 Mile run, and 10K runs in addition to 1 Mini-Triathlon in August I will be doing). I am excited for this opportunity to make my body the best God has intended it to be. And my future visions are bright!! Thank you again, Brian __________________ Thanks, Brian "Every Day Counts" so give it your "Very Best"
There is no doubt I will do it! I have spent eight months perfecting CONSISTENCY and reaping the benefits from this simple task! I have been working out five days a week every week and running one mile, five days a week as well. I am in autopilot now and know I can continue to be for another four months! Thanks to my Spiritual work that I do 3-5 times per week. I have NOT missed a workout, because I make up the day if I miss it now. It needs to become part of your everyday routine, hence my Monday-Friday regimen. Two upper body workouts, two lower body workouts, sometimes splits in those time slots and one day I entitle "FREE TO BE ME" with the exception of running my mile, the workout is FREE to be cardio, calisthenics, plyometrics, riding my bike out doors, stretching, non weight bearing exercises is the intent and the freedom to create and play with the routine, so I NEVER get bored and it breaks up my week cause it's on Wednesdays! I'm lovin' my routine! And you can too, once you adopt one! Don't give up on yourself! Together we can do this! Have you been "Demified" yet? Hugs from sunny Cali,,,,xoxoxoxo...Demi...xoxoxoxo
This is my second week of exercising, and I am very confident that this time will be different. I hope this new energy does not ware off. I still need to work on my diet though.
Alright I have started this second weeks workout. I am still finding myself really hungry at night and I have the urge to eat especially after a hard workout! I am focused on four cardio days and two total body weight training days. Working out is fun because I push myself, the hard thing is getting to the gym since there are so many obstacles and excuses not to go. My wife and I are full time students in College, so cooking is really hard during the week. I realize I have to start making meals and I just can't rely on the fast food and resteraunts. Eating is the hardest thing for me, but I am going to continue with the plan and keep in touch with all of the support on this site, it is truly life saving!
I have my exercise plan together...have had for a number of years...but my focus and intention are stronger than ever right now. This is what this week looks like but I flex around some... like switching my weight workouts from Tues. and Thurs,. to Mon. and Wed. and long runs vary from Sat or Sun. and my free day may vary from Fri Sat or Sunday depending on my schedule that week but this is what this week will look like. Monday : HIIT on Elliptical Tuesday: Run 3.1 miles and UBWO Wednesday : HIIT on Elliptical Thursday : Run 5 and LBWO Friday: Free exercise day or something fun...a hike, bike ride or fun walk Saturday: Long run (6-8 miles depending on running buddy plan) Sunday: Volunteering at a Garden Walk all day will come home and do some push ups, negative chins, lunges and other exercises using my own body without weights...there was a plan in Women's health I want to try. I will also be training for the Denver half in October so I have a few weeks before the official 12 week schedule starts for that. And who knows...I might throw in a half marathon in Iowa in July...my friends are doing the full...just not sure if I want to run a race in the heat of the summer. Heat is not my friend when running which is why I prefer early am running.~~~~ Susan
Bill, I wrote this assignment out in my blog. It's too long to paste here. My second time through Transformation is really bringing NEW insight to me and things are REALLY taking off for me now! Exercise is a whole new thing for me now. I no longer do it "to get it done" I do it to SCULPT my body and wow.. that shift in attitude has changed everything for me!!! Thank you so much for your writings and sharing your insights. You help so many!
I am currently doing four days of cardio and two days of weights. I have learned that mixing it up is the key to staying motivated in exercise. I take different classes at the gym and go outside from time to time so as not to get bored. I will also be training to run in Denver! Either the 5k or half marathon depending on my fitness level. ~Holly
I am so excited about my exercise this round. I finally LOVE to exercise. It is no longer a chore!!! I am going to change up some things with my exercise, since I am trying to prepare for Denver (as my grandma would say... if the good lord is willin and the creek don't rise ) so I have a lot more running in my exercise this round. Thanks Bill!
MY EXERCISE WILL STAY THE SAME EVERY WEEK FOR THE MOST PART...EXCEPT THAT I AM TRAINING FOR A 1/2 MARATHON...SO MY RUNS WILL CHANGE AS I PROGRESS THEY WILL GET LONGER. MONDAY - 25 MINUTE INTERVAL WORKOUT/ELLIPTICAL/LBWO TUESDAY - RUN 2/3 MILES WEDNESDAY 25 MINUTE INTERVAL WORKOUT/ELLIPTICAL/UBWO THURSDAY - RUN 2/3 MILES FRIDAY - YOGA SATURDAY - LONG RUN ACCORDING TO TRAINING SCHEDULE SUNDAY - 25 MINUTE INTERVAL WORKOUT/ELLIPTICAL MY HUSBAND AND I JUST BOUGHT NEW BIKES LAST NIGHT SO I WILL BE ADDING SOME BIKING INTO TO MY REGULARLY SCHEDULED WORKOUTS JUST FOR FUN
I signed up for this challenge many weeks ago, but was actually going to start working out this morning. I got really sick with the flu last night, but am hoping start working out tomorrow morning. Thanks for your generosity and interest in helping so many. regards, Cathy
Today is day 1 of week 2. Exercise plan is in place and currently being executed. I remind myself that a key is putting it all together. Each week is another building block to permanent change...and ultimately success. -Lisa
I'm not going to lie. Moving my body after a decade (plus) of absolute inactivity is proving to be a huge challenge. I tried lifting weights as presented in the Body for Life book and found that it was a difficult just to move my uncoordinated limbs in the right form using only one and two pound weights. I know I am going to get stronger and stronger each time. The muscles I've used the most these last couple of days are my mouth muscles. I've been smiling alot lately JUST KNOWING I'm finally takng positive measures to improve myself. Yeah!!! -Susan
Completed First Week of Assignment 2. Ran a 5k race Saturday. I decided to work toward a half marathon in October whether or not I am able to go to Denver.
Assignment #2 is complete. I have 4.5 hours of exercise this week. At first it was difficult getting up at 4 to get the aerobics done, but I feel so much better throughout the day if I start that way. I feel energized!
Wow! I am soo energized after my week 2. I am FINALLY sleeping through the night. Thanks Bill! ~Jeannie
Finished the 2nd assignment, Bill. It is good for me to have to stop and think and plan, it's also difficult since I am an ADD and like to sort of "fly on the cuff" In fact, I sort of got ahead of myself and did more than you suggested before I read about it. Oh Well! I'm going to try to get into the assignment flow and that will help. Thanks, Jodi
Bill, Just a note, I devised a game plan after reading what you wrote. I need to love around 25-30 pounds. I want to do cardio 3-4 times a week, strenth training 3 times a week, yoga 3 times a week. If this will hinder my results someone please let me know asap. I will put my plan into action tomorrow morning.
Week 2 here we go.Well the gym thing won't be a problem.The jogging well that a different storie.My legs really kill me some times.Its all about doing something new right.5k here we come
I am about to start Challenge 2 and looking forward to it!
While I officially started THE CHALLENGE on Monday, May 25th. I have actually been following the EFL/BFL regimen since March. I slightly exceeded the required number of hours in this assignment but I am thinking that's okay since I've been working out for two months. For this past week, I completed the goal of 3 days weight training (2 days on arms and 1 day on legs). I also completed 4 days of cardio work (I often do a full 30 minutes of cardio before weight training). Total number of hours for weight training: 2.5 hours. Total number of hours for cardio: 2 hours. Total number of BFL exercise: 4.5 hours. Additional exercise for the week: 1.5 hours of lawn mowing with a hand power mower and 1 hour of yoga. Total number of hours of all exercise: 7 hours. I never weight train on consecutive days. Gee---this week really went by fast! Moving on to Week 2 of THE CHALLENGE. Have a great week everyone! Cheers, Christine Reed
Just came back from a brisk 20 with my son! We discovered a part of our neighborhood we'd never imagined, bonded and he was more than able to keep up with the 60%....70%....80%.....90%...... game plan. He did, in fact, push me on when I was lagging! It was a blast and when we got back into the house he said "Why haven't you taken me for a Power Walk before Mommy?"
Just finished week 2, and heading to week 3!
I will perform a minimum of 3 hours and a maximum of 4 hours exercise a week. I will have 3 days of pure cardio I will have 1 day of pure strength training I will have 2 days of combined cardio and strength. UBWO-abs - Monday running - Tuesday LBWO - stretching, bike - Wednesday running - Thursday UBWO-abs-bike - Friday running - Saturday rest/stretching - Sunday 30-45 minutes per day total so that my body will have time to recover. CHALLENGE 2
I WILL DO THIS BILL.....I loved every word that you wrote on this assignment. I have changed from the BFL workouts to a power lifting routine with more cardio for me. It's brief and I think I need it for the recovery.
Very good - I shall do weight training! I can't wait for my arms to have beautiful muscles! Can a woman my age have ripped abs? We shall find out...
Bill, although this is my first week doing T I have been following BFL to the letter for the past 6 weeks with great results. I think you have taken our fitness and well being to a level never seen before. You are truly an inspiration. Thank you for everything and I look forword to completing all the challenges you have laid out and whatever else you may surprise us with. See you in Denver. Jason
Hi Bill. I hope to meet you in Denver. I've tried the bfl dozens of times and never followed through. This time I've run out of excuses. I'm doing this. Today was a particularly hard day for me, but it's half over and I'm doing great. I am remembering that I feel 100% better standing here with the munchies, and feeling good about myself, then I ever did eating garbage and crying. Because I am loosing weight, I am doing 20 minute interval training daily, followed by two body parts for a total of about 30 minutes daily.
Hi Bill, I enjoyed reading your article on exercise, but to be honest, for me this was just as hard as Assignment #1. I have been an on & off couch potato for years--exercise has always been my downfall, I never was the 'NO PAIN, NO GAIN' kind of gal and too much of strenous exercise just seemed manly to me. Knowing my history, I took my time in commenting on this assignment because I wanted to see if I could break my limiting beliefs. With the help of this site and Chris's apprentice team, I can say that I have been exercising intensely and what's even more important is that I have been consistent with exercise, for the first time in my life. Blessings! ~Stephanie
As I read this I realize I'm not doing things exactly right. I'm getting in 4 cardio workouts (running since I'm training for a marathon!), one yoga class and two full-body workouts (mostly body weight & plyometric exercises). I need to lose about 25 pounds, want to lose 35. I'm only on Day 2, so I'll figure out adding/substituting some straight weight workouts.
I am doing the three cardio and two workout days because i have alot of fat to burn off and my heart needs to be able to keep up with my kids...
Just got done with my first outside workout, and it was great. The air was cool, the sun was shining. Just beautiful. I also had my best mile ever! So my plan is 4 days cardio, and 2 weight training. I must admit I really enjoy working out, and do agree that this has to be the easiest part, at least for me. :)
Fantastic writing Bill. I love this simple plan, and access to so many great champions of fitness. I really believe I can do this. Of course it's only day 2 for me. LOL. God bless ya Bill. -Brandon
I have been running consistently at 4mph for an hour a day I am slowly building that speed up and I can do 6mph for 10 minutes then slow back down to 4 it feels great I am doing step aerobics for ten minutes a day and plates for twenty minutes a day it feels great to be on the move!! Even If I am exhausted (for now) ha ha ha ha
#2 completed and haven't stopped moving!!! Thanks Bill, Mike
Assignment #2 I'm doing it! I had a really good week. I feel so good about myself. I want to get rid of more then 30 pounds so I am doing 4 days of cardio and 2 weight training days. I'm ready for another successful week.
Ast 2. ongoing, I am following the BFL workout plan. Trying to focus on making the 10's...and maintain focus during my workout. I am actually enjoying the workouts more than I had expected ...(actually, it is the ME time I am enjoying !)
Assigntment #2 Round 2 This round i'm kicking up the exercise a notch. I'm still sticking to Bill's advice about two weight days and four cardio days, but for my cardio days I am doing the couch to 5k program. I do it by the podcasts because I do not have a stop watch and it's great to have someone pop on during the music and say"Ok, it's time to run" or "ok, time to slow down to a brisk walk". It's really getting my heart rate up and the sweat pouring off. Of course it doesn't hurt that it's sooo darn hot out here in Guam ;) I dislike it while I am doing it, but love it when I am done because I feel like i've acomplished something. The program is about two months long and by the end of that two months you should be able to run about 20 minutes or something like that. Right now I am in week two and having a hard time making it through the 90 second running interval so that 20 minutes(heck even three minutes) seems so far off to me, but I won't give up. I'm going to keep going and finish the program as my goal is to run a 5k in the fall.
So I know you said no more that 3 weight training work outs, but is that gospel or just to get us going? Either way I'm in. So far I got my 3 in and my cardio. This step by step is great.
Round 2: Check!
Hello everyone. I just thought I’d post something here and let you know I finished assignment two and talked about how my second week went in my blog. Take care and thanks for taking the time out. Jimmie
I'm working on day three. Did upper body weights on Monday, and Man am I out of shape. It feels good to be getting back in the game. I've seen so many people on this site make incredible transformations, and now it's MY turn. As always I am so thankful for all the help and encouragement every member has shown to me. -Lee-
Okay. This is the first time I've commented on one of these forums. I started the challenge 4/27. Back on February 10, I had our third child. He's wonderful! He was a c-section baby (as were our other two) so workouts were a no-no until 6 weeks after delivery. So far since delivering, I've lost almost 50 pounds. I'm following Bill's BFL program. I've done it in the past although I've never completed it. This is the hard part for me. I need to STICK TO IT and BELIEVE I'M WORTH IT. I lift 3 times/week and do cardio 5 times/week (sorry, Bill!!). I love Spinning and have a bike at home so it's really convenient for me. I also run a few days a week...plan on running a half-marathon the end of August. It's one of the goals I've set for myself. Another goal...to be so fortunate as to meet Bill Phillips one day. He's changed so many lives and I've watched the numerous BFL success stories on DVD (over and over). He truly is an inspiration to so many. Because of him...my transformation dreams WILL become a reality.
I'm on Day 3. Worked out Upper Body on Monday, aerobics yesterday, and I'm debating whether to work out Lower Body today and follow the 3 strength/3 cardio routine or the 2 strength/4 cardio routine. My goal is to lose 75 lbs, so I'm probably better off with the 2/4.
Ok, I did 30 mins of cardio yesterday, today I'll do upper body and I'm planning the 4/2 workouts as stated, can I work up to the 45 mins of cardio? I'll also be walking in the evenings and Saturday mornings. I'm excited!
Going to try the 4/2 suggestion this week as I would rather do an extra day outside than in the gym.. Thanks
Assignment #2 - for me is DONE! This week I have already done three 20 minute cardio and 2 weight-training (one upper and one lower/abs). I'll do one more weight training tomorrow to finish out the week. I joined our entire family up at the local gym and I am even trying to minimize the time away from my husband at night as I try to fit my workouts into my daily schedule. Seeing the chance to make time for myself so I can make time for my spouse has been a big eye-opener for me. I'm so glad for all my support and I look forward to Assignment #3.
Great post. Really insightful. As I want to lose 80 lbs, I am going to try the 2 weight workouts and 4 aerobic workouts a week. I want to get up to 4 hours a week of working out.
Assignment #2 Almost one week in to working out 4/2 4 days cardio and 2 days weights, Have been doing the 1 to 2 mile walk work out for cardio, last nite l did 25 minutes of taebo and l must say that kicked my butt, and had me sweating like crazy, felt great though, liking working out the more l do, as for weights trying to do more kinds and keep my heart rate up some too.. l'm also walking everyday at lunch for about 10 miuntes to get in some cardio, feeling better each day
Week one-finished. I did 3 weight/3 cardio. The hardest part for me is getting up and to the gym at 5a.m. but am glad to say that I did and my day went so much better!
Assignment #2. I am doing the 4/2 as I nee to loose quite abit of weight. I am also going to comit myself to a couple of local fitness event, so I have somthing to work towards. I will first run the race for life this is a 5k run, to raise money for cancer research and then I will build upon tis to run the Liverpool 10k this autum. I also intend on fitting that little bit extra in my every day routines, like taking the stairs, parking further away from where I am going and doing more leisure activities with my family.xxx
Workouts I teach 5 classes per week at the local gym including the Senior citizens class I train Upper and lower body and alternate Foot Note: With the exception of the Senior Class all other classes involve at least 60 minute of High Intensity workouts. I generelly take an extra step class and a Zumba class for extra fun I am also training lightly for the upcoming 1/2 marathon in Denver Weight Training was generaly intense and lasted between 30 and 40 minutes per session.
Assignment #1 part 2, What I want to see in my after pic in 18 weeks How I want to feel in my after picture Be a doer Unselfish Role Model Decisive Leader Opened Minded Confident Optimistic Humble Fearless How I want to physically look Athletic Have a 6 Pack /Abs Less Cellulite Define Muscle
I think my biggest challenge with the exercise assignment will be consistency..oh, and getting up early enough to hit the gym before work. So far this week I've been to the gym twice at 5 am for my strength training, which means that my alarm goes off at 4:30. I'm so not a morning person and this has been an obstacle in the past, but I'm realizing that I can do it and eventually hope that I wake up before the alarm goes off! Tomorrow ends my first week on this transformation and I'm excited about the next 17!
A big change in my lifestyle is waking up at 5 am and doing cardio first thing in the morning on an empty stomach. It truly makes a difference in my productivity at work. My mind is sharper and like your article said, it's much easier to stick to my meal plan. I'm glad I jumped right in. I haven't tried weightlifting first thing in the morning yet, I've been going at night. I haven't started the BFL program yet, but I have been focusing on my form, trying to trigger some muscle memory. It feels good. My next goal is to complete all my workouts in the morning.
On my way to the gym now . . . about to face my fear of working out where the guys are. If my body was in the shape it was years ago, I wouldn't have this problem . . . but it's not, so here I go.
Last night was my first work out with weights as part of the transformation. I started with legs as it is the middle of the week already and this is what I am most familiar with as physical therapy had me doing a few machines as part of the ACL rehab. My biggest challenge was "how much weight?" I wanted to really test myself, but fear played in a role. I kept adding weight to the leg presses and adding, and surprised myself at how much my legs could press. My notes for next week say to try even more weight - lose the fear and know that I cannot discover what I can do if I do not really reach for it. Thank you for the challenge!
I love the variety of the challenge. Now...I'm not bored when I work out.
I love these workouts! I’ve been doing BFL workout for 8 weeks now and have been raising the bar each week, pushing myself to lift heavier, go farther, faster and hit a new high point each workout. I’ve also changed up my workouts every 3 or 4 weeks. Once I stop getting sore, I know my body has begun to adapt which means it’s time for a change to keep the body guessing.
Hi Bill, well what can I really say; that I am doing the best that I can to focus on my goals to be where that I should be in my life with all this excerising and eating right. I know that I was suppose to do the assignments in order,but I didn't. I finished with 15,16,17 ,and now I am working backwards. I feel so good about myself. Terry
Assignment #2 re-visited Bill, thank you for this opportunity--I appreciate it. As many others I started this program back in January but was unaware until assignment #4 that I was to post here as well. When I started I realized that by Bill's writings I needed to overcome the bad habits of past workouts, and overcome many obstacles and or excuses and really start at the core and the basics. I needed to workout three times a week and do intense cardio workouts three times a week wuth adequate rest for my muscles and body to grow. I then switched to Bill's 2 day workouts and 4 day intense aerobic workouts due to wanting to lose 20 lbs or more. The workoutswere consisting of 20 minutes of high intensity aerobics and 40-45 minutes of strength training. Pushing to a high limit every workout would be essential. I have been consistent with my workouts and aerobics and feel good so far. I will continue with these workouts for the 18 weeks and beyond--a new lifestye, and a lifestyle change, and looking forward to it!!!! Thanks, Brian
Yes!!! I am going to do it--my life depends on it! Thanks Bill
Im gonna try!!! I was going to the gym 2 times a week, but now Im feeling so tired, and I don't know if I can do this challenge. I will try, tha's all what I can say for now. I took my pictures in march, It was hard but i did the first part. ok everybody good luck!!!!!
The body in motion, the way it was designed to be.
this assignment was completed in January. But i never posted here. Doing so just in case i should have. I spent alot of time reviewing my BFL book, asking questions and getting help organizing my plan for the next 18 weeks.
Im all in my friend..The excitement is building within me.Thank you for the opportunity.. Always..Keep Smilin...Angela..
I was looking back through my daily journal & I would plan out my week. what days i would walk & what days i would do lower body then upper body. I am so excited to see the improvement in my strength & endurance has improved since Jan. 19th. I now have added some light weight to my aerobic work out & am planing to add in jogging in place of walking.(baby steps)
Transformation Challenge Assignment #2 Exercise is an intrical part of the challenge. I have learned that exercise not only affects me physically, but mentally and spiritually as well. I have learned over the last few weeks that penciling in the time to exercise has given me a needed boost in my self awareness. I have more energy and I see the beginnings of a much better self esteem. It was definitely a challenge for me to get myself going in the right direction, but I have been the victor so far. I will continue on this path and will see even better results!! My exercise regimen has been: Monday, Wednesday and Fridays : Weight Training (according to BFL Principles) Tuesday, Thursday and Saturdays : Cardio Training Sundays : Off I have also added in some yoga and pilates in and to my surprise have started enjoying it. I plan to incorporate this into my program 2-3 times per week
Bill, I'm on my 'Day 4' and its crazy. I am literally more 'awake' for about 5 hours following my workouts. I'm actually beginning to crave physical activity. In some ways it reminds me of being a kid when I wanted to go outside and play all the time.
Thaks for the assignments they help keep me on track. I am on day 3 and have finished assignment 1. I have started to excercize and diet but seeing assignment 2 will help me out on my path to transformation.
Thanks Bill for all your wisdom you share. I thank God I picked up your Muscle Media Mag back in 1998. I'm looking foward to this journey and for once I see nothing but success in my future.
I really enjoyed the comment Bill made about being selfish; not being healthy kills our potential to grow spiritual and fully realize our God given potential to make a difference in the World. This is something I want to dig deep and work on. I want to make a difference in this world. Good stuff! Cheri
Thanks Bill, knowledge is only good if we use it. I need to learn how to reach out and give back, hopefully this Transformation will teach me.
I'm on day 8 in my transformation and am already feeling the endorphin effect of exercise. I have been following the body for life model of exercise though I've picked up one spinning class to sub for one of the HIIT aerobic workouts. That class has pushed me to multiple 10s....some serious interval training. During the toughest part of the workout last week....minutes 50-54 and with the song "The Climb" playing, hearing the instructor motivating the class to press on...I was in tears as I pushed my body beyond what I believed I could do.....it was cathartic and representative of the journey I'm on...it's not the destination, it's the journey! I am praising God everyday for the body I have now and its ability to move, to help others, to persist, and to strengthen. With his grace, I will continue to see each day as a gift and an opportunity to serve and to love. God Bless!
For my physical activity portion of my transformation I will be using your Body for Life method and supplementing it with P90x stretching and abdominal work.
Bill, I am all the answers that I was looking for as far as how many LBWO, UBWO, and cardio sessions to incorporate into my fitness schedule. I am blessed to have a wonderful lady in my life who is not only my supervisor, friend, and trainer, but she is also one of my partners in this BFL challenge. She helped me gain the courage to believe in myself and take on this challenge to not only better my health for myself but for my 3 girls as I am a single parent. God bless you Bill!
Hey Bill, I went to the gym this morning and I did some cardio as well as working out with the weights. I just read #2 assignment and will follow your suggestions. The running part will definitely be a challenge to me. I haven't ran so long I'm not sure if my legs still know how. I guess I will soon find out. Run a minute, Walk a minute. I got it. Thank you.
What a great week! This week 2 of the “be the change challenge” was just phenomenal. My body fat finally ticked down 1 point, and it seems I’ve been pushing for that for forever! I was/am elated! In addition, I SEE a difference. I am more cut. I can see my obliques! Just some great gains over the last 2 weeks. I attribute them to 3 things… 1-exercise… more variety, and more intense workouts. Definitely a must! 2-nutrition, more variety and better choices. 3 - transformation… the internal/spiritual/psychological… those things really are important and they are having an impact. There is no real transformation without these. I’m just amazed at how I feel! Thank you Lord for your many blessings upon me and my family this week, and especially for your blessing on our freinds and their new son. Life is wondrous! Lastly, I posted a picture on my profile of a tool I use for my training schedule. Feel free to e-mail me if anyone wants it. I'm sure there are numerous other versions of this floating around out there, but this one works for me. It's the BFL training plan set to 16 weeks vs 12 weeks. All you have to do is input your start date, and it will fill in the other dates. HAPPY TRANSFORMING!
I'm looking forward to blowing up the bridge and never going back! Thanks, Bill!
No problem with the exercise (thank you God) -- I've been doing it for a while. It's just nice to have a pattern to follow if needed!
Hi Bill! It is amazing that after reading Assignment #2 for the third time that your thoughts on the egoic nature finally hit home to me! I bought weights and a bench to do the workouts at home and I am finally doing them! I am running outside 2-3 times a week. Thanks for all of your encouragement! Have a Happy and Healthy Day! Christie
Bosu dumbbell squats! WOW! These are "fun". I saw a guy doing these a week ago in the gym. Just like regular dumbbell squats, but you do them on the bosu ball (the half-ball thing). I tried a set that day after my workout just to get a feel for what they were like, and today I incorporated them as my last set for quads. WOW! The bosu ball forces you to go much slower and to really keep your core in the right position. Great addition to the workout! Variety... variety... Thanks Bill!
I can't believe how good I feel mentally. After only a week, I really look forward to the workouts. Who is this talking?? :)
Assignment 2 - variety, variety! I've followed the BFL plan for years, and I fear I've allowed some of my workouts to become to routinized. I took a hard look at all my exercise journals and now I've implemented different exercises to rotate in. I've incorporated the Swiss ball and the bosu ball for some as well. I visualize a high point with each set and strive for that level 10 experience every time. It feels good! It feels like it did when I started. My workouts start each day and I look forward to that introspective experience. I am stronger than I was a week ago and weaker than I will be next week. Focus, variety, challenge - all the spice of life!
HI Bill, I just wanted to let you know that I completed week one perfectly. I will be honest, there was one day that I had a really bad headache and every bone in my body said to just "do it tomorrow." I told myself all kinds of stories, tried to convince myself to just make it up on my "free day". For me to be successful on this journey, I have made the decision that there are no options. I can make absolutely no excuses, and I can never skip a workout because I just don't feel like it or I'll do it tomorrow. I've had enough of days to skip and not follow through on what I know I need to be doing. I am committed! No excuses here! The excuses have been left at the door. It's time to get busy now! Thank you for being so incredibly AWESOME!!!!! Love, Carmie
Hi Bill, wanted to put in for accountability purposes that I joined yesterday..have my pic taken and waiting to print out...and am starting week 2 challenge today when I get home for work. Have been running for a year now and plan on using that as my cardio time. Don't have a problem with cardio....LOL...it's strength training. Going to shoot for three days this week. LET'S GET GOING! Thanks...Tammy
I'm working on pushing myself. I've just finished my first week in the gym... and although I am constantly running after my kids I've not been very physically active. I will say that by starting each day with a good work out sets a good tone for the rest of my day. I feel that I'm off to a good start.
Started excercising on monday and after having to push myself to get up earlier I found in became less difficult as the days progressed.Actually lost a few pounds this week.
BIll, just completed week one's workouts. With a new attitude and commitment, I can feel the results and enjoyed the work outs. The soreness is not annoying anymore, but a sense of doing good, a positive thing. Thanks
Assignment #2 in effect, I've been working out off and on... Now I'm ready to "kick it up a notch" This will definately give me some focus and direction for a great routine. I had a great weight workout with the High Point Technique... not only did the workout go smoothly with it laid out ahead of time, it definately seemed much more focused and intense. I'm curious if any of you use any type of recovery drink. I know the Gatoraid and many of them are just loaded with sugars.... Just curious if there is anything on the market other than just great H20... Till next time!
I got this step done on 31st.,this wasn't easy putting your feelings down on paper 2nd step of this was visalizing want I want to accomplish by the end of this challenge Thanks for my wonderful husband signing us up looking forward to the Transformation also, thanks Bill for the site!!!
Assignment #2 exercise. Have the bike, the wii Fit, the barbells and the dogs to walk - lets go -
Day 88 March 28, 2009 Assignment Two-Update I took the time over the last few days to re-read Assignment Two, take notes in my journal, and take my Body for Life book with me as I went to the gym. Bill says: "...to complete this exercise, we have to face our arch nemesis-the aspect of our being that causes the most trouble with our effort to make healthy changes for the better:-the egoic (-of, or relating to, a sense of separate self or individuality; relating to or dealing with states of consciousness confined to the limits of personal identity. It is the opposite of spiritual) self. It's this lower aspect of ourselves that simply "can't handle the truth." our egoic nature doesn't want anything to do with honesty, with acepting responsibility for the fact that some things aren't going so good." 'This lower nature puts up a block-it offers prideful excuses. Overcoming our lower nature requires that we transcend the egoic pride, vanity, and denial. We do that by being honest and confronting our fears and listening to our true feelings.Disempowering and letting go of the control that lower nature has over us is really major league work." I have committed myself to: Work out intensely and consistently Minimum of three hours of exercise, and a maximum of four Combination of strength training and aerobics Lose more than 20 lbs. Bill recommends four aerobic workouts and two weight training sessionsper week. Balance: weight training, aerobics, rest
Hi Bill! I just wanted to Thank you for your inspiration! You are awesome and I look forward to meeting you soon! I say that with absolute confidence! See it, believe it, achieve it! I'm going to make you proud!!!! Love, Carmie
Assignment #2 was a great challenge for me. I've been exercising for years but only half committed. It felt great to get up and exercise each day. I completed this assignment on March 14th and I feel fully committed. My husband and I also hired a personal trainer and had our first session with him on March 21st.
Week #1, Assignment #2: This week I will do 4 BFL aerobic excercizes (m/w/f/sun) and 2 BFL weight training sessions (t/thurs) to equal 4 hours of exercise. I will hold the intention of intensity and proper form, stretch, and drink water. I will write in my journal and then post my notes for the week on my blog.
Assignment # 2- I finished my first week and this assignment strong. I did the 4/2 workout plan and did great. I'm sore but that's a good thing...at least I know I hit all the right places. Kelly
03-17-2009 Missed two cardio workouts since start, not enough energy, would not have been good. Still no weight loss but notable change in pictures. Started weights two weeks agos as opposed to resistance bands. Reread assignment and posted in group and Bill's BOLG page.
Assignment # 2: Hey Bill, My first impression of the assignments were one of acceptance, reluctant acceptance that is. Now I am discovering the depth of each one, My first assignment speaks to me daily with the images from past to future. Assignment # 2: is so simple and your words of planning the activity is key for me. I would like to lose over 20 lbs of body fat and tone and increase my muscle mass. I am pursuing the 4/2 approach in my weekly regimen. This week I did: 2 workouts of 25 minutes in the gym using intervals to really push my efforts and move my heart rate, and 15 minutes additional on my abs I am really gauging my cardio by finding my zone and breathing and visualizing what is to be. One other day I took by Bernese for a good walk for at least thirty minutes. My upper body workout lasted about 45 minutes and on a separate day my lower body workout lasted about 35 minutes. Thanks for the guidance
Hey Bill, I started jogging today, and it was great to finally get up off my rear end! Its been quite sometime that i have put physical fitness aside and let my life come to a halt.. But thats it I'am up and running agian tomorrow and i am looking forward to it...... Its amazing that all it took was the right words and the motivation that just pours out of everyone here ,,,,thanks....again...
Here's my plan. 2 days of strength training and 4 days of aerobics. I plan on working out before going to work and then in the evenings a nice 20 minute walk before dinner. I think I am really ready this time!
Ok, I already planned my weekly workouts, I will be doing 3 days strenght and 3 days cardio, upper body at home early before everyone wakes up, and lower wo at the gym, cardio at the gym until the good weather begins, hopefully very soon , after that I will go to the park.... I am very motivated and very excited about this transformation challenge! my body, my mind, my soul, little by little everything is transformating and I am so thankful about this! Bettina
Hi Bill, I keep looking at the picture I took of myself and it really makes me sick to my stomach. I actully cried foe about 10 miins before coming to write you. I am going to start my exercise this week. I am nervous because I have a very busy schedule but somehow someway Im going to make myself do it...........here goes............................................
Moving right along. Easy? Only on paper. Sure getting out of bed at 5am to get the work out in before the kids wake up is easy enough! LOL. But when you have a drill sergeant for a personal trainer (aka hubby), things aren't so easy. I don't mind though, he pushes me and makes me reach for the next level. He knows better than I do, what I can accopmplish. It's just what I need, but it sure ain't EASY. Oh, by the way, when the kids found out that we were working out at 5am, they set their alarm clocks so they wouldn't miss it! Gotta feel the love here. It's all good. They just want to support their mom, and it makes me happy. Can't wait for the next assignment. Til then, love to you all.
ASSIGNMENT # 2 - Exercise your body, mind and spirit... I think in today's society exercise is mandatory because God didn't make our bodies (originally) to function properly (healthy spirit, mind and body) by sitting around and pushing buttons for hours on end. As hunters and gatherers, we had to work for food...literally. That was THE job. Do it or die! In the past century, with the invention of machines, technology, television, computers, cars and other sedentary devices, coupled with nutrition being stripped from its original "whole-food" form, the food we eat is nutrition-less. We have become a bi-product of our own doing. "Love the Lord your God with all your heart and with all your soul and with all your strength." (Deuteronomy 6:5) "Yet, O Lord, You are our Father; we are the clay, and You our Potter, and we all are the work of Your hand." (Isaiah 64:8) EXERCISE: DAILY WALK: 30 - 40 " - Brisk walking (preferably outside) with Joe and/or my dog Trixy and the boys if they are home with us, otherwise on the treadmill if the weather is bad. (HIIT) WEIGHT TRAINING: 3 workouts per week - alternating upper & lower body. OTHER EXERCISE: 1. AEROBICS CLASSES - I will add an aerobics class when my schedule allows on Saturday morning (step/yoga). 2. SWIMMING - I love to swim, so I am starting this week 1-2 times per week after work. 3. BIKE - Once the weather warms up we can get out the bikes... 4. ROLLER-SKATING - My biggest fear, but something I truly want to learn. I love the music and the flying around. It looks like so much fun, but I'm terrified. I can ice-skate, but I guess I'm afraid that the wheels won't stop spinning... I am determined to learn this because my boys love it.
Round 2 is the easiest! My favorite and most successful exercise is the Nike Plus I pod. It is so simple and walking alone has been the most productive and exhilarating exercise thus far!
Hello from Day 17! I have gotten in 3 cardio walk/runs in each week so far...my goal is to be able to run 3 miles and I am not a runner, so I am starting with walk 2 min/run 2 min patterns. I feel so good and I actually get excited to wake up early to head to the gym (Reno is too cold for outdoors yet) for my "alone time" before the family wakes up. This is about treating myself physically and spiritually and I am loving every minute. Looking forward to assignment #3!
Bill, I came into this challange kind of backwards. I started y own challange with a friend >4 weeks ago, based on old BFL principles, pre-photo's and all. Since then I have found and joined this site and challange. So the 1st assignment for me was just completed in week 4, with my pre-photo-----WOW, possibly even more powerful, as I have been reflecting on this for weeks, with no outlet until now. Thank you for inspiring!!!!!!!!!!!!!!DAN I WILL SUCCEED!
Here's Assignment #2 that I did on Jan. 6, 2009 on my blog. ASSIGNMENT #2 - EXERCISE - DAY ONE WENT WELL!! The enemy was trying to blindside me but I kept focused on my end result and didn't let that happen. I had planned to be up early so I could walk a mile before work and still be at work by 8. My alarm didn't go off and I woke up at 7. I was very grateful that I had planned out my daily eating plan last night and had my lunch and snacks packed. I went to work and walked my mile before I ever started work!! I decided I'd rather start work late than blow Day 1. I haven't been a water-drinker much for the past year so I knew that would be hard for me. I drank 16 oz. as soon as I got up while I was getting dressed, then I had breakfast, then I drank another 16 oz while I was walking. Then I had another 16 oz. between my snack and lunch, and another 16 oz on my way home from work, and I'm drinking anohter 16 oz now. It wasn't too bad after all. I can't have any milk products so I stopped by a health food store after work and found egg white protein shakes so I'm going to have a protein shake as my dessert to see how it tastes. Exercise Journal: Walk/jog alternate for 25 minutes (recovering from sprained ankle so more walking than jogging) Food Journal: Breakfast: Kashi cereal, soy milk Mid-Morn: Almonds and grapes Lunch: Grilled lean pork strips in WW tortilla, chopped raw vegetables Mid-Aft: Nutrition Shake (Vanilla Chai Tea) Dinner: Chicken breast topped with marinara sauce over spinach fettucini Dessert: Frozen strawberries in Egg White Protein Shake I also weighed in today and said good-by to the scale for the next 4 weeks. The highlight of the day was while I was walking/jogging I was praying and I was thinking of how wonderful it would be to present Teen Challenge of the Dakotas with the prize of $10,000. Wow! What that would do for them! I downloaded Body For Life e-book to my SmartPhone and was listening to it during my lunchtime today. That was educational and inspiring since I hadn't read it before. I bought the actual book and haven't had time to read it for getting my other assignments done, so I'll listen to it as well as read it. I have my lunch packed for tomorrow (the other half of my dinner tonight) and I have one snack packed already. I just have to write out exactly what I am eating all day tomorrow and get the rest of it ready. I feel very, very good after Day One!!! Tomorrow I will be off to my new fitness center for my first day of strength training.
I am grateful for your exercise plan-as I have had your book for a long time now- I did the challenge 4 years ago and lost about 10 pounds but most of all I met my best friend. I have since moved to San Diego but we still motivate each other. This time I am really focusing on feeling the burn and concentrating on the muscle being worked when I lift weights. I do cardio every day -elliptical or walking. I try to burn 300-600 calories depending on my stamina. I won't give up the fight!
Hey Bill, I'm new to T.com and the challenge, but I've been practicing BFL since the beginning of the year. I am beginning to see that these assignments help me focus. Great motivational tool and they add clarity to what we are doing and why. Thanks! Pete
This one was a little easier than the first one. I love working out in the gym, It gives me purpose. I did work out 3 days at the gym last week, and 3 days of aerobics.
week one is completed and I did well I actually improved a little on the treadclimber in just 4 cardio sessions worked out 6 days. honestly this is way easier than sitting around being lethargic and depressed hating my self because I'm lethargic and depressed
Hi everyone, Before signing up for the challenge I was doing a couple fun weekly aerobics classes and weights once or twice a week. I've always been into exercise, but not at the level needed to see a physical difference. Only when I've used the BFL method and watched my DIET (huge for me) do I see changes. I downloaded the BFL worksheets in January and have kept track of my eating and workouts. It is great to have a visual diary to look at. Since I'm now in my 40's, I concentrate on strength and just being happy and healthy. Healthy in that I really stay away from processed foods. I still must have my chocolate though and that is OKAY :) I've changed my INITIAL :) goals as I realize they were unrealistic on my own. I pay attention more to how I feel than how I look. Lugging groceries is easier, carrying the 40 pound bag of dog food and not needing help from a store employee to put it in my car is awesome, having "comfortable" fitting clothes again- some are almost too baggy now. These are little things I measure my progress by. Also, the "Do you workout?" question is being asked again and that is when I truly know my outer-self is changing. I believe I suffer from dysmorphia since some days/moments I look in the mirror and I see a fat person looking back and moments later I can look again and see definition in my body- almost as if it isn't me. It is weird, but I've viewed myself this way since I was a teenager. I know the hows and whys of it all and have come to terms (many years ago) with many things about myself. Okay, the dogs are letting me know it is time for their walk. Love and light,
I'm on my third week. Assignment #2 really made things clear for me. I've lifted before and have keep journals. But, the way your laid it out makes it easy to fine tune my workouts. Awesome tool. Thanks Bill.
I can do this....I can do this.....Thank you Bill! Starting no. 2 in the morning....keep ya posted! I have been looking for something like this for so long....but what do they say? "When the student is ready...The teacher will arrive.."
The assignments are very cool. I'm a very busy woman..and I like to cram too much in a day but I'm focused..its now or never.. I can't wait to see what I do before Monday rolls around again for assignment #3! Lord Help Me. ~Swan~
When I've started exercise programs in the past I always ended up feeling more tired. I was always told if I could just make it past the first two weeks it would get better. I never made it past two weeks . This time I made up my mind I was going keep it simple and follow BFL with high intensity cardio alternating with upper and lower body weights. I had more energy this week than I have had in a long time. This is something I can stick to.
Hey Bill I am In need losing 85 pounds, so i'm doing 4 Cardio and 2 weight sessions a week is my plan , just getting started, had a great cardio session this morning!
Assignment #2 was really easy for me. I actually completed this assignment before starting. I'm doing a modified version of the BFL plan though. I'm hitting the weights 3 days a week like BFL calls for but with the addition of doing cardio 6 days a week. On the days that I lift, I only do 20 minutes of cardio using the HIIT method. The other cardio days I've been able to run for 45 minutes. In the past, once I reach 30 minutes I feel like I'm really burning fat fast. ~Tim
I started assignment #2 a few days ago. So far I have done an upper and lower body workout and 1 cardio. Now I'm thinking that for teh rest of the week I should just do cardio. I was going to follow the BFL plan but now maybe I shouldn't because I need to lose more than 20 pounds.
Bill and my fellow transformers, my assignment #2 has begun. Actually, it began 3 weeks ago, but I wanted to just let everyone know that it's going well and I love the challenge that we have here. Being from a fitness and rehab background from the military, I see exercise as a mandatory staple in an everyday life. Unfortunately, I let mine staple be removed for awhile and my papers (life) was scattered and in a jumble. Have that staple back is such a great feeling. Knowing that i am in control again of ME. So... assignment #2... alive and well. Thanks. ~ Shawn
Hey Bill! Into week 4 of my workout regime and loving it! The weights program is flexible enough to allow for continued strength gains (already upped my levels) and the aerobic solution is working brilliantly! I love walking out of the gym on jelly legs after a lower body workout or aerobic workout because I know I hit a 10 or more, same goes for upper body days! Thanks for the guidance!
I loved where you mentioned about going to the beach without scaring kids....LOL....a sense of humour is so important....eh? (Canadian)
Bill, I am at the six week point and am conducting an assignment review....Here are a few of my observations........ Assignment 2....6 week Point Review. Previous to Workout # 1. I made 18 weeks worth of blank copies of the UBWO and the LBWO pages of the Body-for Life book... I plan each workout ahead of time..... I Record my workout each time and add several notes concerning progress and I write encouraging comments on each. I have questioned and questioned Champions, Forum watchers, and my accountability group in order to gain knowledge and confidence in my workout plans and exercises...The Support has been awsome... Now at the six week point...I can see a difference in the mirror...I have been consistantly losing fat and gaining muscle....I am beggining to really feel that this is going to work and can be a reality for me.
I am on the 6th week of transformation and I have been following the BFL program. I have worked out with weights 3 times a week and done cardio 3 times each week. The only modification is that I have run a 5k once a week instead of 1 of the 20 minute hi intensity runs. I believe the 20 min hi intensity exercise is helping me to run the longer distance faster. My times are consistently going down.- Steve
Yo Bill! Assignment 2. CHECK! And LOVING IT!! Weekly Workout Schedule: Mondays – 30 min cardio (rowing) Tuesdays – Medium Run (3.5 mile Trail, or 6 m treadmill) Wednesday – Abs & LBW (Belly, Butt and Thigh Boot Camp, or weights & Ab Boot Camp) Thursdays – Vinyasa Yoga & 20 min. HIIT Run Fridays – UBW BFL style Saturdays – 1.5 hr Hatha Yoga class Sunday – Long Run (1.75 hours treadmill/elliptical/treadmill, or 7.5 m trail)
I have started the P90X program. It is weight training three days, cardio two days and yoga one day. (Yoga kicks my butt though, I sweat more doing that than other things.) I did this program before last year and really lost inches. I also do cardio at night, TaoBo or something like that when I feel good and have plenty of energy. Hope everyone has a great week!!!!
I have been to the gym twice this week and the trainer I hired to help me rehab my knees has been excited to see my enthusiasm. This program makes me excited about what's to come!
Oh ok... This got me thinking. My plan was to quite strictly follow the BFL program. But, as Bill writes here - if I want to loose more than 20 pounds (about 9 kilos), I should do 4 cardio, and 2 weight training sessions.. Hm.. something to think about.. :)
#2 is on going I don't think we're every done. Last Week i got in my exercise in 6 days, saturday was a but for my cardio, so I picked it up on sunday. I did 3 days resistance training and 3 days HIIT training on elliptical, I also started doing 10 minutes of Tai Chi. ..... Here we grow
I had a false start on the challenge and started again on the 24th Jan... I have committed to doing weights and cardio 6 days a week... I now don't feel like I've worked out correctly, unless I leave the gym sweating!... who just said that... that doesn't sound like me? LOL! I ran at a level 7.4 today! Yah!
Transformation Exercise #2 Working out 3-4 hours per week - Strength and Cardio This is pretty close to what I’ve been doing already, so I’m not concerned at all about this part of the Transformation process. I go to the gym (or use my elliptical downstairs) for cardio 4 times per week for 30 minutes. I wear a heart rate monitor to make sure my heart rate doesn’t get too high. When I was doing Body for Life, I was consistently doing high intensity interval training for 20 minutes. I found that my heart rate would climb too quickly. At my current physical fitness level, I can do a relatively moderate intensity with a level 4 resistance and level 6 incline (which engages all leg muscles) for a healthy cardio workout. Two days per week, I do strength training. I believe that remaining as active as I have been has helped me significantly in keeping up with a one year old despite being pregnant.
Week 2 came along (Mon 1-12-09) and I was "officially" starting my exercise. I did a few practice runs the week before and gathered some notes and got my journal ready. I had a plan, but I was not feeling so good. I went ahead and did my Upper body workout and was so glad I did. It felt really good. Until Tue, 1-20-09, it was hit and miss and I was struggling with working it into my life. So I finalized a daily/weekly routine that I thought would work. I just wanted to plan some things (in stone) like exercise, time with kids and me time, so that I wouldn't feel so scatter-brained and actually do this and keep at it. So on Thu, 1-22-09 I started back up, this time with a set time and exercise activity already planned out. So, now I don't really think about it, I just look at my routine and then go for it. I am less stressed about it and I feel so much energy. I didn't think it would make much of a difference, but it has. It wakes me up and I feel energized. I thought it would make me more tired, but when I eat right, along with good exercise, it doesn't make me tired. I feel I have gotten back a little bit more control over me and over my body and my life! What a great feeling this is!
Since I entered the BFL Challenge some years ago (never completed it), I have been able to do the weights 3 days a week and also cardio three days a week (I upped it to 30 min) because I would like to do the October marathon. So, with the weights, I am ranging from 7.5 to 15 on each of the lower and each of the upper exercises. I hope to go up in weights as I progress. I am using a HR monitor on my cardio to keep it up in the appropriate range. Thank you t everyone on the site and Bill for all the great information I have needed and the additional hope and inspiration that all of you give me! Vonnie
Thanks Bill - I have been doing this challenge for just over a week now and have "half-heartedly done the workouts". I have now started writing them out as you suggested and will start doing it with more intensity! Thanks so much, this T.com website is really helping me.---Kerri
First workout in many, many months. I took it fairly easy but broke a sweat. Much work to be done, but feeling good about doing this.
I have been assignment #2 since the begining and I am thinking of going to a 2/4 plan. I really have about 120# to lose and I don't really want to bulk up that much. I am pleased with the results so far 27# lost in 40 days! What a gratifying triumph for me! I have been trying diffrent "Diets" for the last 18 years and have had no measurable results from any of them other than the worsening of my hypothyroidism and the need to increase the hormone therapy. With this transformation I am being closley monitored by my Physician and my thyroid is being tested monthly to assure that I do not over medicate my body! This has been so exciting! Thank you for passing your wisdom and experience along to me!! : )
The first morning was rough !! Today was my 7th workout and getting up was much easier. I already feel a burst of energy. 17 weeks to go - lot's to do. Looking for inner transformation (healing) in a powerful way and I'd have to say that the sun shines a little brighter today... Nannette
Assignment # 2 - done 3 body workouts done this week - 2 UPWO/1 LBWO 2 cardio - 1 elliptical, 1x 1 hour intensive walk up swiss hill with snow and back down again
Started Challenge officially on 2/15/2009..the last day possible. I finished assignment #1 yesterday and am going to start assignment #2 today. I do have more than 20lbs of fat or other to lose. I will have to walk outside or elsewhere as my basement flooded last week and now my treadclimber will not turn on. Should I follow assignment #2 this week and then next week start on #3? i plan on doing the 4/2 routine to get started.
I am feeling so good with these short, intense exercise bouts that I had to do some every day this week - free day or not. That might not be a great idea for a 60 year old, semi-out of shape person. In fact, I was feeling all the signs of an overuse injury in the making (lower extremities) on the treadmill this morning, but I sure did not want to stop. SO! I dropped down the speed to my current baseline and did my intervals with the incline instead. My jello quads are what need the most changing to match the hamstrings anyway, and this approach actually WORKED! So happy to complete my workout. Cheers to all. Chris
I want to look like him. The man I was 7 years ago when I completed the 2000 body for life Challenge. That person was fearless, confident, and in the greatest shape of his life. At the age of 55 he looked better than most of the men he graduated from high school with. He was a Hulk of a man, strong and willing to take on any assignment no matter how large or small. When He worked out in the gym everyone watched just to see what he would do next. Most of the younger guy's could not believe his age or how he kept records of all of his exercises and performed them with precision. When he was through they would come over and ask advice or welcome his advice when given. His family and close friends admired him and hung on his every word. Promotions where given at work because of his abilities to combine what he learned in the Challenge about goals and helping others to set personal goals as well as work related goals. This is who I want to be once again and I will. oldasifeel Edit | Delete January 17, 2009 | comments (2) | to be a winner (completed written on my blog)
After several weeks, assignment # 1 is finally finished. Now I can't wait to start with assignment # 2. I am recovering from knee surgery, but it is coming along really well and healing quickly. I am walking without crutches or a cane now (needed after surgery) and I go to get my staples removed on Monday. After that there should not be any reason why I can't ease into assignment # 2. I am really looking forward to it.
02.13.2009 Review, happy with progress, each workout becoming more highly refined. Need to do that with assignment 3, have been posting, but want to "end goal" provide my body with an optimal nutritional fuel mix throughout the day. Also, I want to keep addressing habits forming that affect my stress levels, as this also supports that physical change. I like to feel the workout, I am not about abusing my temple.
Started assignment 2 today. Started with 30 minutes on the eliptical. My husband and I did BFL 8 years ago and did not finish. I still have the book and log sheets and will write out my exercise routine for the week. I think I am going to do the treadmill for the cardio, running is more challenging for me I have to push myself to do it.
I completed my first assignment last night. Today I did not work out. Tomorrow I will take the stairs at work and then at the end of the day a brisk walk around the tract for at least 20 min. I have not worked out in for ever so please let me know if this is a good start or if I need to start with more. Blondie73
I wrote my assignments on paper 1st and am transferring. I wanted to learn more about the site and how to use it. I now need to get in and get these on here. ASSIGNMENT #2 Never Complete: I started logging my workouts on January 19th I had to have the assistance of a trainer because of my many injuries, my arms and legs give out and I need a spotter. I am doing TRX twice a week which includes lifting and aerobic, and doing the BFL weight lifting on another day. My aerobics are three times a week consistently. Since I am getting back into it as a neophyite again, I am using the treadmill right now. Once the weather lets up and I feel confident about getting outside, I plan to do that. I have ankle problems and if I walk a distance, they just stop me from going any further. I feel safe at home right now. I LOVE THIS!
With out knowing i guess, i' ve been doing second assigment since i started. Going on to a third week of 3/3 weekly excersises and wrighting them down. For once it is a great thing to have a never ending story/ assigment of our lives.
Assignment 2 I found rereading is helpful in my planning my weekly exercise course of action. I have lost 25 lbs in the last 2 months. An ongoing weight loss of another 20 lbs in the next two months is needed. I am living “the change.” I have been here at the site for 2 months now. I am under medical supervision, I have access to a personal trainer, I am finally posting my plans and have accountability with group here at the site. reflecting on Bill’s words throughout this week “This week, I’m asking for a minimum of three hours of exercise, and a maximum of four.” “I’m looking for a combination of strength training and aerobics.” “If you’re looking to lose more than 20 lbs over the next few months, I’m going to recommend four aerobic workouts and just two weight-training sessions per week.” Mim in Chapleau Thank-you Bill
Hey Guys, BfLifers, and Be The Change Transformers! I personally feel you need to find your "own" groove. If your body can handle three days a week of weight training, and you can't get to the gym three more times for the cardio or go outdoors for your cardio, then do it on the same days you work out, just "do the work". "PERSONAL ROUTINE", I have been training four days a week, (Mon. & Tues. and Thurs. & Friday) and running one mile on every work-out day, and doing my "Spiritual Work-In" with my own audio program with positive affirmations and relaxing music that I stretch and focus on breathing to. "PERSONAL ACCOMPLISHMENTS": since October 10th that I have been following this work-out regimen and not having a single cheat day, I have consistently lost 10 pounds per month! Like clock-work, there is nothing I can depend on more than getting on the scale the 10th of every month, and writing down that I left another 10 pounds behind on my "Be The Change Transformation Healing Journey!"!!! I am so proud of myself and look forward to continuing this all the way to June 10th, when I hope to celebrate my 80 pound weight loss. Before October 10th I struggled to lose another 25 pounds that I managed to keep off. So in total 105 pounds lighter on June 10th. I can hardly believe it....I will be at my ideal weight that I have not seen on my scale since 1993! Yippppeeee! Good Luck to all on your journey, find what works for you. If you're too drained working out three days or four then drop a day, and slowly build your strength and endurance. I love doing 2 upper body and 2 lower body workouts a week. But it took me a LONG time to build up to this!!!! Be patient with yourself and don't push it! STay true to your body, mind and spirit, and it will stay true to you! With all my love and prayers for a successful "Be the Change Transformation!" Demi from California
Ok having gone through assignment # 2 I think I'll stick with my BFL 3/3 setup for exercising. Yes, I need to lose more than 20 lbs of fat, and I know I've accomplished that in 12 weeks on BFL before... I'll re-evaluate at that point to see if I need to switch it to the 4/2. (I have to admit - I was watching Marty Goldman's video, and I just thought "Oh man, can you imagine Bill Phillips standing over you while you're working out??!!" INTENSITY, anyone??!! Whew!)
Assignment 2, I have already started on and have been working on for the last three weeks. Needs a little tweeking. 6-7 days a week 2 mile walk under 30 minutes, M,W,F the pushup and situp challange, Sat. extreme test for these challanges, Sunday workout upper and lower on suprem pilates machine. I will do some adjusting and let you know how the week goes.
I've been working on Assignment#2 since January 5th. Still going strong and seeing a difference.
Mission Accomplished. Assignment #2 Complete. 2/2/09- UBWO 2/3/09- HIIT (Run + 3 sets of stairs) 4.2 Miles 2/4/09- LBWO (OMG!!) 2/5/09- HIIT (Elliptical) 2/6/09- UBWO 2/7/09- HIIT (HIIT (Run + 1 set of stairs) 4.2 Miles) Next week will incorporate AB training; I wanted to get in the zone this first week. Did some of my UBWO on a stability ball so worked the core at least a little :-D
My assignment 2 has been actually going on since the middle of December, but didn't realize that I should post it here. So here goes. I weight train 5 days a week, working on individual body parts each day. I am older, train hard, so I need to take a week to recover from my sessions. I perform aerobics 6 days a week. Some days are easy longer runs, some are HIIT runs, some are on the bike, and some are on the concept 2 rower. I also surf twice a week for cross training. I plan on running the half marathon in Denver so I need to put some endurance miles behind me. This is why I don't do HIIT 3 days a week right now.
Hi Bill. I am right on Assignment #2 at 11:17 p.m. , as you're reading this E. S. T. & will elaborate on it tomorrow morning.
I feel fantastic! Exercise is a key for me and my sanity. When I do it, I feel SOOO good. When I don't, I feel SOOO guilty. Everything is good about it. I love feeling sore and winded and then taking a shower. So much energy is behind it. It is simply amazing... Thanks for all that you do to keep us going, Bill and every here at T.com
I did it! I completed my first UBWO this morning. It was tough, but I'm pushing through. You are helping so many people Bill. Thanks for teaching me how to Be the Change! - Eric
I did a 5K charity run last Saturday and felt great. I came in at 33min 45 seconds and plan on beating that time for another charity event coming up in the middle of this month. Assignment #2 is done and I look forward to Assignment #3.
I have completed assignment 2, below is an example of my plan and what I did the first week. M-W-F : UBWO following the reps and exercises described by you. T-Th. : LBWO - Reps and exercises as you described. Cardio : 6 days a week - right now trying 10 min. treadmill, 10 on eliptical and 15 on Bike. This will increase with intensity and duration as I get stronger.
I have started my workouts and will follow the BFL training schedule as I have done in the past. I enjoy reading your posts and looking foward to assignment #3.
love these assignments, done!
I followed the 4 days of cardio-I credit it for the goals that I accomblished the first four weeks. Two pant sizes, a 12:30 mile (from 22:00 the first cardio day). I missed total inches by .5 but that is just going to motivate me more. Today my wife and I are starting to take the kids out for a 30 minute walk outside. The weather here in Michigan has been terrible but we went out last week and it sure felt good. This morning I biked 4 miles and ran 1.3 on the tread. The assignments are awesome and motivating>THE TIME IS NOW!!!
Bill...nothing feels as good as getting the blood pumping! My first two weeks I let my busy schedule keep me from exercising more than two or three times. This past week after reading Assignment #2, I committed to doing the whole week as you described for those who want to lose more than 20 pounds...4 days of aerobic and two of weight training. I can't believe how sore I was after the weights, but felt great after 30 to 45 minutes on the eliptical or treadmill. I'm no runner...I love bikes though and will being doing some of that soon as well. Let's do it! - - - Av8rBum
Working out seems so easy when I'm doing it... I CAN ... I WILL
Assignment #2 done and dusted and I have to admit that towards the end of the week I actually found myself looking forward to the workouts simply because of the positive feelings I get after them!
I am off to the gym now. Wish me luck I know its sat and most dont start on Sat. But enough of the procrastinating already. Can't do outdoor stuff because of my bad rt knee. E-glider or Stationary bike (Xtrainer) will have to do. CJ
Well that wasn't so hard was it. A bit of exercise. Actually feels great. I am filling up the water bottle and heading to yoga for a bit of inside out work. Will check in with the body to see what kind of aches and pains this first real week of workout did. And the old body is talking back. Letting me know that taking that 10 year nap was probably not a good idea. But welcome back. You work with me it says and I am here for you. Thanks Bill for all that you do - it is very much appreciated.
Assignment #2 I've always enjoyed exercise, but re-reading the BFL book in Dec was a huge help. - Doing the sets properly. 2 sets for ea muscle group with increasing intensity(12,10,8, 6, then 12) - Shooting for 10's in Aerobics and weight - 6 days/week I've increased # of days and decreased time per workout in gym. Shooting for 10's. A little painful first week, but feeling awesome now. Coupled with eating right + plenty of water, happy to report I'm down 10 in 3 weeks.
Bill~ this one is easy exercise at least the aerobic part is part of my life and has been for about 5 years BUT I learned about the importance of weight training and HIIT and Hitting your 10's and this is all new and I value your lessons because your results speak volumes! thanks~Sheridan
I am hoping for some help here please! I only recently bought the books, the DVD's and am doing it by the original book as far as diet goes and the exercise, 6 meals per day, 3 days of cardio, 3 days of weights and 1 day of rest. Now I come onto this site last weekend and print off the first 5 of Bill's assignments and this one number 2 says I should be doing 4 days of cardio and only 2 days of weights if my intention is to lose fat (which it is), now I am getting confused again.......and I really didn't want to be getting confused and counting and weighing and measuring ever again, that is why I so loved the BFL book, Bill made it all so SIMPLE, a fistful of carbs, a palm full of protein, 3 days cardio, 3 days heavy weights........why has this exercise plan changed? I hear you guys talking about an 18 week challenge, but I thought I was on a 12 week challenge? (Day 29) And just as an aside, I can HEAR so distinctly in Bill's Blogs the words of Dr Wayne Dyer (The Power Of Intention) and the words of Abraham (Jerry and Esther Hicks), I'm not sure if this is co-incidence or if I am here, just exactly where I am supposed to be at this time in my life hearing what I am supposed to hear........but I do KNOW deep in my soul that I am not just here on this website to lose the fat and get in shape, something more is going on but as yet I have no idea what that is.
I LOVE TO EXERCISE!!!!!! You're so right,Bill,the exercise is the easiest part of Transformation!!!! JUST DO IT!!!!! RUSTY:)
started t-2 and am a bit sore. feels good to be back in the gym. pray for me because this is big!!!
Hi Bill, I'm in my 2nd Challenge and starting Week 4. I have my plan of action set and am committed to tranforming. I'm in the TXTRANSFORMER group and they are keeping me on my toes for completing my assignments. I'm especially enjoying participating in the group forum and am energized with each success! I will be doing cardio 3 days a week and weight training on 2 and using one day to do any activity I choose.. leaving one day FREE. Thank you for all you do and the difference you make! ~kath
I had a much harder time with Assignment #2 for some reason than I did with Assignment #1. I realized that I had a major roadblock with the need to be in control. Even if that meant being in control by failing. This really blind-sided me and took a lot of work to get through, especially with the realization that I've had that mindset with so many things in my life that are important to me. I am thankful for this process. I don't know that I would have ever found it within myself to live a fuller life without the tools found in this challenge. Now I am starting to see that becoming possible. Thank you Bill Phillips and the Transformation community.
It has been 24 days since I started my challange and lost 10lbs! I am having doing weight training X3 and cardio 3-4 days at least 30-120 minutes. Today I went on my Trikke for 8 miles! I felt elated by the accomplishment...Thank you Bill for being so inspiring.
Today is day 7. I got on the scale today & I've lost 5 lbs! Completed Step 2. I am so excited!! Got my exercise in for the week and found that it was a bit of a learning process for me...trying to figure out what weight is challenging enough without starting out too crazy. It was a realization for me –the visual in the mirror is bad enough, try lifting a weight or two – ugh. When 10# weights are too heavy for a complete set it’s a pretty real blow as to how bad things are. And, it was a week of cleaning out the cupboards and rethinking our snacks and meals. Overall a very therapeutic week. Out with the old habits and in with the new. I have to add that it has been WONDERFUL to get the encouragement I have from the folks on this site. Complete strangers - completely selfless and kind in their words to keep me on track and focused. It is soooo helpful --Thank you!!!!
Assignment #2 - Going Deeper blog_15422.jpg After listening to the transformation radio programs, I have realized I needed to go deeper in this assignment. I need to approach this assignment with an open mind and really read and go within to come up with the best plan for me. Here is my intention and commitment to following this assignment. 1. Needing to lose over 50 pounds of fat, I will commit to 4 Aerobic, and 2 intense upper body and lower body workouts per week. I will give these short sessions my absolute best. 2. I will NOT let my busy schedule or living on the road out of a suitcase, get in the way of completing these sessions. 3. I will NOT justify missing a session. There will be no excuses! 4. If I am unable to complete a session for a reason beyond my control, I will not beat myself up, justify or make excuses as to why I failed to complete it. I will simply pick it up the next day and let IT GO! 5. I will be open and transparent in my journey. I will share my successes and failures with the transformation community. I will ASK for help, and provide support whenever and wherever I can. 6. I will dream big (See picture Wink ) holding a clear picture of my intention as I complete these exercises. This is my resolve and above all else, I must honor and keep the promises I make to myself.
Bill and friends, Today made a week on assignment #2 and I am feeling great, especially the last 2 days. I have alot more energy and less depression. This is exactly what I need. Richard
I really appreciate the idea of getting OUTSIDE for some exercise. There is so much beauty in nature that I just simply pass by... and I live next to a huge state park.... I'm going to do it! Get outside, breath some fresh air and really get in a great hike! Thanks!
Thanks Bill. I started Jan 5. I'm basically following the BFL plan b/c I believe it is so good. II will alternate the cardio a bit and try to get outdoors as much as possible. Thanks!
Jan. 5, 2009: The enemy was trying to blindside me but I kept focused on my end result and didn't let that happen. I had planned to be up early so I could walk a mile before work and still be at work by 8. My alarm didn't go off and I woke up at 7. I was very grateful that I had planned out my daily eating plan last night and had my lunch and snacks packed. I went to work and walked my mile before I ever started work!! I decided I'd rather start work late than blow Day 1. Exercise Journal: Walk/jog alternate for 25 minutes (recovering from sprained ankle so more walking than jogging) The highlight of the day was while I was walking/jogging I was praying and I was thinking of how wonderful it would be to present Teen Challenge of the Dakotas with the prize of $10,000. Wow! What that would do for them! I downloaded Body For Life e-book to my SmartPhone and was listening to it during my lunchtime today. That was educational and inspiring since I hadn't read it before. I bought the actual book and haven't had time to read it for getting my other assignments done, so I'll listen to it as well as read it. I feel very, very good after Day One!!! Tomorrow I will be off to my new fitness center for my first day of strength training.
There is a part of me, this egoic nature that I thought I had to keep to stay strong. To beat this disease I have. I thought that it WAS me. I read your assignment #2 and I wonder if my Egoic nature is not the very one saying.."go ahead..you deserve that cookie,,,it won't hurt to have one or two." My Egoic nature is not making me strong. It is slowly but surely destroying me. It is a lie. A lier."you don't look so bad..." You only need a bigger size because you are big boned" I need to die to that Egoic nature. I am going to call it what it is. You have named it for me. I made the choice today to give it up to God and see it for what it is. A destroyer. Egoic is not my strength. Look at where it has gotten me so far. Not so good. This is a great lesson learned.
I completed this assignment today--Day 4 of my Transformation!!! I LOVE to work out and before surgery I worked out 6 days a week. It feels great to be back at it again!
I had not worked out for nearly three years before starting this transformation challenge. It is hard getting into the groove of things. I had three days of exercise this week at the gym and I didn't know if I was going to get through the first work out. It was kind of embarrassing, I mean I'm a somewhat young person and there were 50+year olds kicking my butt on the elliptical.
I am in Week 3 of my Transformation. I have completed this exercise (did so the first week) and I feel alive again!! I have been exercising weekly for nearly 12 years...but rarely would I lift weights. When I began incorporating that into my workouts I began to feel stronger, I stand and sit-up taller and it is so fun to watch as I add a few pounds to my weights in this 3rd week!! What you do here is AMAZING!! Thanks so much from the bottom of my heart!!!! Les
I always thought you were special, but I have to say when you teamed up with God this time, you completed it! I was so low and searching the net and remembered you and googled out of desparation to see if you were around and doing anything and found this site. I am so excited. Thank you so much for caring for everyone. You are an amazing soul. This is an amazing community and I look forward to becoming amazing so I can be a part of the cure. GBA, Ashley
I'm into week 2 of working out. I'm following the plan you laid out in BFL and I feel really great. I have tons of energy, I'm happy, I'm no longer grouching at the kids. Thank you Bill, I'm taking my life back!
Week 2 and things are going well. Thanks for the new tips on exercise in this assignment Bill. I have incorporated the neccessary components to match my goals for this challenge. This week i completed about 5 hours of exercise. 3 days cardio+weights (Boot Camp w/Billy Blanks) and 3 days straight Cardio. I am really seeing results. I cant wait to see what happens next week. Good luck everyone!
Hi Bill, I have been setting up and dusting off my little home gym all week. I think things are in place. Picked up some new free weights and a timer for between sets. I am planning on keeping things simple and I will get outside when I can. Thanks for the words of wisdom Liz
I really really want to get in shape, to be strong. To get rid of all the aches and pains that come on though inactivity. I took an updated photo and now I need to follow through. New year, new habits. I WILL exercise to make myself feel better. I am worth it. I need to stop procrasting about which exerices to do and JUST DO IT!
Hi Bill ~ Feeling great here at the end of week 2. I'm fully on board with the program and following the BFL workouts. Had a gorgeous HIIT run today in the beautiful sunshine of California. Hard to believe it is January!
Consistency with my crazy schedule will be my challenge and my greatest gift as I learn to make this work. I have been using the BFL workouts for sometime, so I am familiar with it's rountine and enjoy them very much. Getting to the gym on those days that go crazy will be my lesson! But I am so up for it!!!! :) Traci
I am very excited for this assignment! As a former personal trainer (visit my profile for more on that) I have always enjoyed exercise in any form! I'm one who needs variety so I pulled out my old training records and made a list of all the exercises I used--this way I can keep it interesting! I used Arnold Schwarzenegger's Encyclopedia of Modern Building to help develop my list a long time ago (I think that book is still around!). I'm looking forward to getting started!
Nicely written! Easy to follow and read!
Bill, I started the challenge (oops, for the 2nd time) on Jan 5th. This time I'm commited to be more involved. I've been working out 6 days a week ~ 3 HIIT running on the treadmill and 3 weights-alternating UB & LB workouts. I feel ALIVE! I've been kick started. But I starting next week I'm going to switch to 4 cardio and 2 days of weight training as you suggest for those who want to lose more than 20 lbs. I'm going to try to make 3 of the cardio days HIIT running on the treadmill because I'm thinking I want to participate in a 5K run in May with the Command I work for. I've NEVER run 5K in my life! But that doesn't mean that I can't! :) Another one of those cardio days is going to be whatever comes to mind when I plan that day. I was going to say it would be a fun day but they're ALL fun! Beverly :D
I've started my journal & I’m doing 4-6 aerobic workouts and two weight-training sessions per week. My cardiologist wants me doing 60 mins of cardio a day. I'll be doing that on the eliptical or incline trainer. I may be doing extra LBWO for my knee since I had surgery in Oct & my therapist wants me to keep up with the PT exercises he gave me. You can see I need this transformation, I've been falling apart! Debi
Okay Bill, this assignment is going to be the easiest for me. I enjoy working out. I am always motivated to exercise. The hard partn of this is going to be getting out of ruts. I tend to find a workout I like and just stick to it, no changing it up and then of course my body gets used to it and no more progress is made. Progress is what I want to see,slowly but surely. Also right now this assignment is easy, I am still out on maternity leave and have all the time in the day to excersize. The true test will come in 3 weeks when I go back to work and still am able to find time to excersize each day with work, a husband, and 3 kids all under 3 years old. I am going to do it.
I have been exercising the BLF way for 1 week now-I have so much more energy already. In December I was eating too much sweets, not exercising- and was in knee pain. I was doing physical therapy for it- and it has improved so much- just a month ago I wouldn't have believed I'd be working out to this intensity-it feels great. THANKS SO MUCH BILL AND THE WHOLE TRANSFORMATION TEAM- YOU ARE ABSOLUTELY AMAZING AND INSPIRING!-LIL
Oh Bill, you have such a way with words. I've been reading your stuff for over a decade and you can still inspire me with your words......"the best exercise any of us will ever do is reaching out and lifting another person up."......How true it is. I'm so looking forward to this transformation challenge - WorkoutGuy
I'm on board... love your passion and enthusiasm for people Bill, thankyou for being there for us!
Bill, I have had a great week and pushed hard on assignment #2... I feel great! Inspired!, The sore muscles are even inspiring! I am finally on my way...All the week new step one phrases occasionally popped into my mind and I have been writing them down also.,,As I have done this, I am working on setting a few more goals. ~Dan
Hi Bill! This week I"m starting on the 4 day cardio, 2 day weight training. It's only week 2 for me and so far so good....I've never really "enjoyed" exercising this much before, but now I actually look forward to it!! Thanks!! T
I really enjoyed reading this step. For some reason, I'm excited about going for a run tomorow in -30c weather. Think I'll run with my brother. Very excited about this journey.
I really enjoyed reading this blog. You are right in so many points!! Things I know how to do but just don't. I have been working out consistently since Oct. so stepping up a notch for this challenge wasn't difficul. I love to work out. Yesterday my husband stay with our boys so I could go to work out without any time constraints. I ran almost 2 miles without stopping!!!! I was soooo happy afterwards. I can't believe I'm this stronger already!!! I can't wait to take my after pics!!!
Hi, Bill: I finished exercise #1 and two this week. One high point for me was in squats where it took me, God and my guardian angel to lift those last reps. Oh my Gosh, did I feel like Superwoman when I succeeded. i'm ready to move to assignment three. Thanks for the instruction. Sue
Hi Bill ~ You are my hero! I love reading your assignments and listening to you on Transformation Radio. What an inspiration! I completed Assignment #1 and it was TOUGH. Harder than I expected. I posted my before pics and descriptions. Now on to the next assignment. Luckily, I'm doing great with my exercise and will be getting up at 5:30am tomorrow for Lower Body Weights. It will all be worth it, I'm sure!
I finished exercise 1 and ready to move on to 2. Thank you for everything. Mona
Hi Bill, Assignment 1 has by far been the most difficult, but it is done. Taking the picture was the easy part, it was looking at it that was the hardest. It made me see that I have been hiding from my own self for a while now. I needed to see this to make me wake up and see reality. Just completed the first full week, both meals and exercise! I'm so excited to start week 2!!! Thank You!!!!!!! Heidi
Bill, I have completed photos and will post tonight or tomorrow. I am going to hate the humbling experience for my ego, but I agree that I need it fo my inner self to face reality. Tomorrow (1/12) I begin my exercise program. I am excited to make a positive health and appearance change. With my determinationand the help of Transformation expect success.
I can do it. I know I can. I will do it!
Bil, I loved when you said we have to crucify our egoic self! I have been going strong for a week now and I feel incredible! Thanks!
I'm excited about the journaling! I know that sounds lame, but I want to look back and see my progress. I guess I started both assignment 1 and 2 last week and have already noticed results. I started on Jan 1 and I have now lost 4.8 lbs and 4.5 inches. Thank you!
Hi Bill! This is DAY FOUR me and LOVING IT! I totally love the CARDIO HIT..its amazing! I did my lower body workout yesterday for the first time and it was AMAZING! I had a Prep strength workout on Monday as well. I worked out for 20 minutes on Cardio as well on Monday. Today I did a 30 minute CARDIO HIT...5 minute warm up and 20 HIT and 5 minute cool down! I actually RAN FOR 2 MINUTES at 3.9 it was AMAZING! I walked 1.75 miles...my calves were sore but I PUSHED THROUGH hearing you say YOU CAN DO IT Shari...come on baby! My legs are sore but I am COMMITTED TO GIVE 100 PERCENT TO THIS challenge!!!!I have never been at this place in my life! THANKYOU BILL! LOVE YOU TRULY! Shari!
I'm going to get started. I purchased a camera a year ago and lost it in my mess. Could not find it for all this time. When I read the part where I need to take pics, I was wondering what was I going to do then. Well, God answered my inner prayer and I found the thing in a drawer. Hum... I will take the pics tonight and I want to do this. It is time. I am as ready as I am ever going to be. I really have not tried before. I can not say I have ever given 100% to anything in my life other than a previous marriage that ended. This time I am and knowing that I have this website to turn to and to give me time to meditate and pray with will get me there and keep me there. I am worth it and right now I can only imagine what I could possibly look like. I feel that in a few months I will see and feel it for myself for real. I can disregard the statement of when I was young I was really fit. I have no complete picture of me under the age of 30 so I have nothing but a vague memory of what it was like. I want to know. Thank you for this website and being here for people like me that are clueless and need direction in their lives not just empty words like eat healthy and work out. A sincere thank you. evette
Bill, Great articles. Well under way into assignment 2 and feeling great and it's only been a few days. This is going to be great--I'm pumped up. Thanks for all you do, Brian
This is day 3 for me, and by friday i will have completed assignment 2
Feeling Great! It is amazing what some good nutrition and some movement can do for a person! I am excited about 2009 and pray that we can all maintain the wonderful momentum that we begin with! Thanks Bill for the guidance!
Assignment 2 is halfway in the books, I will have over 2 hours of training in by the end of today and I'm already feeling more alive! Thanks for guiding us along
Bill I read assignment #2 and will follow your direction of doing aerobics 4 days a week and at least two weightlifting days because I need to lose more than 20 lbs.
Everything is going well this week. I hit 2 high points so far. I pray we all keep this going to transform ourselves. I hit a 10 this morning lifting. WHOO HOO!
Ok, assignmnet 2 is on the way. I've been doing cardio and weights
Will do Captain! - M "Do Or Do Not. There is No Try!" - Yoda
Well, I'm three days into this challenge and I've been following the BFL program. It's been amazing how satisfied I feel with the amount of food six times a day vs. twice the amount three times a day! The workouts feel great, almost like I could go longer. The intensity of the interval training feels like I'm really making a difference. I'm loving this so far. Last night, I made the baked chicken parmesian recipe that Bill recommended and WOW was it fantastic! My family and I loved it! Thanks Bill!
Bill, after starting my own little challenge and losing 7lbs, I went to Germany and gained all of it back, plus 2!! Talk about self sabotage. I'm well into my first week of the official challenge now and am working assignment 2: since I want to loose more than 40 lbs, I'm doing 4 aerobic workouts and 2 strength trainings a week. So far, I have completed 3 aerobic and 1 strength training.....one foot in front of the other.... Thank you for offering me this opportunity, Juliane
I have a recent photo my husband took of me while we were at work, and even fully clothed I am embarrassed to look at it. I dont have a personal camera, so I will have to borrow one to take care of the more personal photo, but I have already started #2. I will have the photo done tomorrow night. I will also have to adjust my workouts for aerobics 4 days/ weight trainig 2 days, since I'm looking at losing 60lbs.One Day at a time; one hour at a time....
I started my first day of workouts today.. I did Upper body today and planned on doing weights 2 more times this week. However, after reading assignment #2 I will switch to 2 weight workouts a week and cardio the rest since I want to lose at least 35 pounds. Thanks for the writing and good luck on the fund raiser run.
Bill, as always great advice. Let's all make this happen this time. We can do it. If we follow Bill's plan we will all different people in 18 weeks. Check out Phil. 4:13 (I can do all things through Christ who strengthens me).
Good writing, I think I will continue with the BFL Program, When the weather breaks in NY I would like to run out. Thank for everything. It great being part of the group.
T #2 (week of January 5, 2009) This week is a little different than a normal week because we have people visiting and lots going on, but the basic plan for THIS WEEK is as follows: EXERCISE: DAILY: 30 - 40 " - Brisk walking (preferably outside), otherwise on treadmill if the weather is bad. WEIGHTS: 2 workouts this week: 1 - Upper body and 1 - Lower body.
Thanks again Bill~The Lord has been using you in a mighty way! May God continue to Bless you and you family into 2009!!.........In Christ~~Ken
Great article, Bill. I'm on it.
Haven't worked out in a while - until today. It felt really good!
Bill, I started the transformation on January 1st, with assignment 1 and eating right. I am wanting to lose <20 lbs so I am doing 2 days/week weights, and 4 cardio days, with Sundays as my free day. This will add up to a minimum of 3 hours, likely 3.5 hours in total.
Completed Assignment 1 yesterday and I started my work outs this Morning Upper Body today..Cardio Tues, Thur, and Sat..Lower Body on Wends and Upper Bdy again on Friday... My Body remembers the intensity...LOL :)
Doing it!
*deep breaths* My wife and I are starting tomorrow. We love Bill and we loved BFL. It really worked for us in the past but like alot of others we lost our way and ended up struggling. Now that I know where to find Bill, he has inspired us to do this again!
I've completed my first assignment and I will be moving on to exercising in the morning. I will be incorporating the BFL method during the first half of the program, then to keep things fresh, I plan on using some of the workouts from WWE superstar Triple H's Book which talks about his life and workouts. I almost enterned in the BFL challenge and when I heard that Bill had started a new program, I decided to stick with this program. I took the BFL challenge in 2001 and I wanted to stay loyal to the one who helped change me years ago. Unfortunatly, I fell off the program for about five years and I'm tired of being on a roller coaster. I am better than that and everyone accepting to take the Transformation Challange is going to be better because of Bill's wisdom. Good Luck to all!!. Happy New Year. See you all on the other side!!!
I am so ready to make me a better me. I did my 1st assignment and now I'm ready to start my new beginings tomorrow morning at the gym. Good luck to all. Happy New Year
Happy New Year Happy New Me! I have completed #1 and starting on #2. So proud to be taking this journey with each of you. I loaded up and my supplies yesterday and wil be starting my workout tomorrow! Bill, I am very happy that the routine has changed for those of us who need to shed more than 20lbs. It is easier for me, with a two year old, to get in 20 minutes of cardio x4 a week! I LOVE spin classes and Zumba so this shouldn't be too bad. Can wait and God Speed to all of us. We can do this....
Thank you so much for REALLY caring and putting this challenge out here for us. You have a huge heart and you're an inspiration for me to become a better me... and not just in they physical sense. Thank you.
Hi Bill! I found exercise 1 was easier than exercise 2, but this was good because it made me get serious about my time management and schedule in my exercise time like an appointment rather than thinking of it more elusively. Thanks! Sue
Hi Bill, When I read this I try to absorb the truth about more isn't better. I know it's just entertainment, but I enjoy the show Biggest Loser and you watch how much they work those people and you think, "yeah, if I want to lose wt I need to work out more than 45 min a day" (I think they work out about 6 hrs a day :() But that's not what actually works - and is not something that you can do in real life. 3-4 hrs/week of focused workout - that I can do. Later Bill
My first workout of the new year was yesterday. It was wonderful. Lifting weights is such a powerful activity. I've started a journal at Google documents. http://spreadsheets.google.com/ccc?key=pbceJVgfJJG9_UtKq6R-RTQ It's open to public viewing and I'm going to open myself to critique. That's very hard for me. Somewhere along the line I've tried to convince myself that I didn't care what people think but it's all a lie. I do care. I think everyone does. Healthy New Year to you.
I have been exercising, but looking to take it to the next level, I have signed up to be an instructor of Zumba...I am very fit and able to keep up with the weights and cardio, but still have that belly.....setting the instructor goal may help me turn the corner....I love to dance as well, so Zumba is perfect for me....
I'm starting today and heading to the gym momentarily for my first of many workouts. I'm excited because I always used to enjoy going to the gym and didn't do it much in '08. But I'm ready to truly transform from the inside out...or from the outside in...which ever comes first! Here we go.... ~Lee
thx Bill, you make it easier to understand, and makes moving on a little more comfortable and exciting as well.
For those interested, you can easily keep a tracker online using Google Spreadsheets, and then share it with the world (= accountability). Here's a link to the one I'm keeping: http://spreadsheets.google.com/pub?key=pW2Jn66fr9ugRVqbBfk0ELQ&hl=en
Every journey starts with the first step...thanks for the encouragement! It's been quite some time, sense I did the bfl challange...and I was a success...little by little I allowed life happen and discourage me...time for new beginings, and use the past as a life lesson, and move forward! Love and Peace!
Thanks Bill, truly. Mim in Chapleau
Man this is so deep, it's hard to get it in the first time. I am reading and rereading. MAN! This is DEEP! There's so much to learn. It's like steak. I just want to meditate on it over and over. Good stuff. Heavy, solid, good!
Hi Bill , My name is Ken ! I I have been a member now for close to a month. Under my profile, I noted in I AM........ who I was. Well, who I was a month ago, has drastically changed to what I AM today ! I have been a Christian now for some 18 years, and , Somewhere in the process of flying to make a living for my family, and wearing a uniform for 25 years of my life, I lost the zest for life, and just about lost my Identity....... I have strayed from the Lord for so long, I thought it almost impossible to come back. All I can say is, I am thankfull that I found this transformation site, with a Bunch of supportive, and genuine caring people!! I`ve completed exercise # 1-It took a long time to complete, but I learned in a very short time, that I was hiding behind my uniform. After some Gut wrenching soul searching exercises-and looking at my picture, I learned that I was a very overweight BROKEN and often PRIDEFULL Child of the LIVING GOD, and if I dident do something very soon, I would have died inside.....With that being said, I am looking forward to the challenge, and the Growth, that will take place in the next 18 weeks.......Blessing to all the transformation community. Ken
I don't have a problem with the weight training part because I got a personal trainer. My weaknesses are not getting in enough cardio weekly and probably eating too many calories a day. I have good and bad days, but I'm trying to make most of them good now. I hope I am improving every day.
Well I'm doing this exercise as I type this. I've been keeping a workout journal and a food journal. Next this I get to learn is how to run. I'm about to give someone a call on this site for some advice. I can hardly wait :0) I'm so very excited. I can't wait for exercise 3 :)
Bill, Aug 4 I made a promise to myself to not go to bed without doing my workout. (unless its FREE day) I haven't broken that promise, haven't missed a workout. Thanks for putting that "keeping promises to yourself" in the BFL book...cuz its really impacted my life.
I am using Shawn's "Strength for Life" for weight training. So far I don't like it much (compared to BFL), but I wanted to shock my muscles with some variety. I know I need to give it time so I get the hang of choosing the right weights in order to make the most of each set. (There aren't as many reps in SFL, so if I don't choose heavy enough weights I don't feel like I've really worked out or reached any high points. With BFL I certainly never felt like I'd wasted my time!) I love Bill's advice in this assignment to get outdoors. I live right on the beach - it's like having a beautiful gym on my doorstep.
Okie-dokie! I am stoked!! Do people really say 'stoked' anymore? I am showing my age! Oh well, I finished exercise 1 today and have committed to #2. So far so good!!
I have never done BFL I am on the ultimate BFL Transformation and really enjoy each assignment. My 10 year old son wispered to his daddy - "Mom is really serious about this and she is really watching what she is eating." I am eating to live as opposed to the opposite. Thanks for Being you and presenting this opportunity. We can change the world one person at a time!
insert timeline: 19 july- friend said "something you may be interested in; this body building dude has a program on the web to help you get in shape!" causiously i asked, "who? where? howmuch money?" 20 july- received text, "no fee, but you have to sign up by deadline! tomorrow is last day." 21 july- got address, gave to husband (he operates the computer; i type a little) who pulled up web, checked it out, signed me up--just before the "midnight hour"!! 22 july- i wait ----all day. "go to bed; i"ll check your email." 23 july- email confirmation! this is my ticket--"gift ticket"! what's next? 24 july- found assign #1. read it and agonized over "photo shoot". a camera does not like me on either side of it next 3 days- i did the whole exercise--the work-out uniform, journal; i looked at the person in the photo (the camera doesn't lie.), i shut out the mind (it had been lying to me.), and searched my heart and soul (that's the door Bill's message came through.). 28 july- TODAY i presented my 'picture I D, and boarded the bus to travel with the other passengers ("transformers"-I like that appellation.), and chose to leave my 'baggage' behind!i ** apology to the readers: (for the length of comment) i had to jump in somewhere; perhaps it belongs in another venue, but i've no clue how to use chats , forums, never heard of a "blog" 'til Bill's ____. still not sure what it is exactly. open to suggestions.
I am trying to reach a balance also. I participated in the the BFL four years ago and also rode in a century ride at the same time. I lost too much weigtht. My face looked a little gaunt and my daugther thought I was ill. I will have to scale back my aerobic days to achieve a balance.
I seem to be getting around to writing about these assignments at odd times and out of order, but that's OK. This first week has been great: lots of long walks, some weight training, and registering for a series of buddhist lectures. I really feel as though I've jumped off the treadmill that my ordinary life represents and found a path that is different but feels familiar. It's the path that I've evolved to take but from which modern life has distracted me. I'm feeling my body now--partly as a little soreness, but that is no much better than the dangerous drifting that leads only to an illusory comfort. I feel more alive, and all I had to do was to reconnect with my natural self.
I started a little over a week ago and focused on changing dietary habits first...followed by the not so great picture I posted tonight to fulfill the #1 requirement. Didn't have the clothes you suggested, as I suspect most women my age (61) do not, but opted for my bathing suit which is the most revealing garment I own. I've added a blog on this site for inspiration and I am walking and swimming for exercise and trying to add consistency to this routine. Do you have any special advice for those of us who may be a little challenged with aerobic exercise? I have had both knees replaced (one recently) and have to be careful with impact on my joints. Would love to hear what you have to say about this, but in the meanwhile, I'll stick with water aerobics. Thanks to you and to the members here for a great, friendly and encouraging site! Paula Roberts
Bill- I have two 8 1/2 x 11 photos of me up on my mirror in my bathroom, with all the slogans and words that I feel about what I see. My now picture and my picture from 1999, when I completed the BFL program. I thought I looked pretty good then. But I used that as the minimum goal of what I want to look like in over 4 months. It is powerful and just one step in many. Thank you and everyone who participates in this site for giving me direction and guidance. All my prayers and best wishes for those that follow and for those that lead and show us the way.
Assignment #1 was tough for me, as a lot of people. I don't look that bad physically I guess but most of what I saw was the insdie stuff. The things that keep me from crossing that line. this assignment is easier for me. It is wednesday and I already have 3 weight workouts in and 2 cardio sessions. Going out of town today so crammed it all in early in the week. If only it were all this simple! LOL!
I look at it as the twelve weeks was just a start immediately went into another 12 weeks before I saw the contest. I had my buddy who I was working out with signup on sunday, and we've started this 18 week commitment. Mainly because its about having will power, determination, and being the best person you can be. I'm so happy to be part of it. Yes Its good to have something to shoot towards, but the ultimate/long term goal is a great body and helping others like Bill Phillips has helped all of us. All the best T
On it. Thanks for everything!
I have to post a new picture. I still have the one from pre-baby which is a year ago. The most I ever weighed... I was HUGE! After my son wakes up from his nap, I will take him and the dogs for a walk.
Ok, I can do assignment number 2. I want to lose more that 20 pounds so I need to increase my aerobic, and do two weight lifting days. That helps a lot--Thanks for the continued support Bill and your advice. My big inspiration today--Richards video and you sharing you before photo. Maybe it is because I am also 38 and want to be in the best shape of my life too.
Catching up on assignments, and I've finally taken my before picture. Now I know why I waited, I couldn't face the truth yet. Well, the deadline is here, no more excuses. Now I see what more than 6 months of no exercise and junky eating has brought (as if the tight clothes weren't sign enough. ) Thanks for forcing us to face the music, Bill. Now time to write those negative thoughts so they are no longer inside.
I completed the BFL challenge in 98 finishing in the top 8% and it was remarkable the changes and improvments!! I'll be hitting the weights tonight for the 1st workout of my new transformation challenge. -D
Just got started in the middle of last week. Finished with step one and start step 2 tomorrow. The best to everyone! Robin
Hello Bill! I completed my assignment and took my photos. I always write notes with my pictures. How I feel at that moment, what I want to change and what do I have to change to make it happen! I love your new website. Very imformative and thorough. It makes you think from the inside out and somehow, you know how you look without even looking in a mirror! Until next time. Udenia
Hi, I am a brand new member of your community. I started the BfL 12 weeks challenge, not as a contestant but as my own wish to myself, my daughter and cancer patients. This new transformation challenge is actually better for me as I am over 35. I will do the weight training 2 days a week and the aerobic training 4 times a week. This will be the right balance for my body. Thank you for tailoring this transformation. I am still using a journal to keep my progresses.
Bill I love the way you write. It is so down to earth and honest. I can relate! It is also very interesting to hear about your workouts and what you are doing to make it even more real. Thank you!
Hi Bill, Thank you for your insights. I am looking forward to the next.
Dear Bill, Thank you for the advice for losing weight. I am starting out about 40 pounds overweight, and I am 38 years old. I actually was noticing that it was taking my body awhile to heal- still sore when it was time to train. So I will watch the times when I do so they're not too long (not past the 46 minutes), and then switch over to 4 aerobics and 2 weight trainings. God Bless, Sherry
Hi Bill, Consider it done. I'm on it BIG TIME!
Hi Bill, will I read the 2nd lesson and I am very exited and I am going to do just that. We all have 24 hours in a day and just one hour is not to hard to ask for the transformation. Thank you for all you help and time. Josh
Hi Bill, will I read the 2nd lesson and I am very exited and I am going to do just that. We all have 24 hours in a day and just one hour is not to hard to ask for the transformation. Thank you for all you help and time. Josh
Is there a way to make a button for a "printer friendly" version of the assignments. I kept waiting to get an email about the next assignment, since the first was emailed. I feel like I am behind now (though I know I'm not). Thanks. Great assignment, by the way! kel
I am finding these "assignments" very useful tools in my transformation journey. I really do believe they are vital in my success. Keep 'em coming!
Thanks for the Blogs! I got exercise 3 today and hadn't seen exercise two but had been loosely doing bfl and implementing eating for life. Thanks for the support. Looking forward to massive success. Exercise 1 was profoundly supportive.Implementing exercise 2 & 3 today. Congrats everyone on making yourselves and your health the priority. We owe it to ourselves and our world!
Hello Bill, thanks to my best friend Kim McCloud, I actually did your BFL about 8 years ago and now, thanks to her again...I am gearing up to transform me. This will be my greatest challenge ever...speaking of which..My husband Matt ran in the Austin Marathon a year ago...if you saw him, you would not think marathon runner AT ALL...he entered in the Clydesdale Division....gitty up..and he did..you don't have to look like a runner to be a runner...I believe in you and know that your own strength and your belief in the Lord will allow you to stay the course~ Mona
Glad you're here, Mike. I read every one of your blogs on BFL site and appreciate your insight as well as your consistency in sharing the information. Terrie Waddell-Gainesville, FL
Hi Bill. After some thinking, I accepted the challenge here. I took my before photos this morning and they look like after photos I would have once been proud of. The problem is that I have stayed this way for quite a while now, and I need to work harder. A challenge should always be a part of our life, and that is what this will be for me. More mass, less fat, and better performance are what Im after this time!
As I prepare to leave the work force (YIPPIE) I've been filled with the desire to really get into shape, as well as fill my time with service. Not wanting to go off half-cocked, and just "fill-the-time", I've begged for direction, and . . . YOU SHOWED UP . . . offering advice on Body, Mind & Soul! I look forward to every tidbit of information you share. Both this 18 week challenge AND my last day of work will be Halloween! I particularly love it when you said HOLDING THE INTENTION OF MAKING A CHANGE AND MAKING A DIFFERENCE IS VITALLY IMPORTANT. and . . . HOLD THE INTENTION OF BEING OF SERVICE TO THE GREATER GOOD IN MIND AND IN HEART FOR THE NEXT DAYS - and it definitely DOES FEEL RIGHT. I feel so relaxed and ready to receive direction. I am graced to have an incredibly beautiful life already - I wake up each day beside the man I adore, I have 2 wonderful children & 6 grandchildren - this morning alone, we've witnessed the birds singing so beautifully, baby deer frolicking, almost turning themselves inside out with joy, a mama turtle laying her eggs beside the road, been our morning work-outs, a wonderful breakfastr and we rescued a bat from inside our little place in the woods - and that's all by 10am. What more could one ask . . . BY HIS GRACE, you showed up to take it up another notch! Once again - Thank you! Terrie Waddell - Gainesville, FL
Okie, Dokie...I have a cast on my leg right now and will do what I can to exercise 4 hours a week. LBWO may be a challenge but that's what I signed up for...a Challenge!
1 and 2 complete...awaiting assignment 3:) Thank you for your direction and inspiration!
I've done assignment number 1 and off to starting number 2 on monday.
Bill, THANK YOU!! times infinity. ;D!
Bill, nobody motivates like you do in such an open, giving, spiritual, realistic and proven way. Thank you for all you put into this!!! Looking forward to a successful journey and transformation.
This is so wonderful to have this forum and to have Bill back! i did a couple of BFLs and was hugely successful on one of them. Alas! Here I am fat and out of shape again. Now I see what went wrong. I worked the body, not the mind and not the heart. I am excited/scared to begin this transformation. I so so so so don't want to fail but not sure I can trust myself, either. Barbie, I relate to you and being easily distracted and not having a "worthines quotient". We have to just keep reminding each other We Are Worth It. I have a tought time putting myself first and at 43, if I don't learn now, it's gonna be a long downhill slide to old age. Thanks to Bill and to everyone here for support and motivation. Here we go!! wooo hoooo...... Wendie
Holy cow! I finally got around to reading the 1st 2 assignments and I was totally blown away. I'm finishing up a BFL routine and then after vacation I'll be good to go with my next goal level of good to GREAT! Whoot woo, it's gonna be fantastic. Thanks so much, Bill! ~ John
Hey Bill, You have always been so inspirational to me! I found your new transformation challenge while searching to sign up for another BFL challenge. I have reached a major plateau in my wt. loss effort and believe I found you again to finally get passed this weight problem. I love your assignments! As a newly 1/2 marathon runner, I am curious to read your progress with your training for your marathon. I have completed 4 1/2 marathons in the past year at the age of 41! I have NEVER been a runner! Thanks Bill!
I'm not quitting!
WOW - this transformation thing really is wow. I've always been good at things. Above average, but I didn’t want the spotlight the #1 spot. I recall in grade school when I was #1 in my class, you know right at the awkward stage, and I got all kinds of teasing for it and my friends disappeared. I have moved past that. :-) Now I'm over 50, kids grown and I'd like to do something "just for me." Tears running down my face tell me maybe I need to do this. I wonder if it’s my "worthiness quotient." I ask myself "Can I transform myself?” And “Will I?” I’m easily distracted. Can anyone relate to this? Anyone else out there like me? Is there any hope for me? I guess all I can do is begin...and pray.
I love all the people that are motivated by this Transformation. You can feel the energy of this collective soul. Thanks for the guidance and the leadership to help us strive to reach our full potential!
Great inspiration! I'm looking forward to the INNER journey more so than the OUTER journey... BFL gives you the tools - clear and concise (and they work). It is always the inner journey that is tougher and I'm excited to have a program that focuses on that. ~Maria
Hello Mr. Phillips! I love your encouragement and inspiration! Thank you so much for helping us reach our goals!!! Jennifer
Bill, A great post as usual - you always inspire me. Somehow I missed the assignment of the first assignment - maybe because this e-mail go lost in the email masses for a few days so I'm a bit behind the curve ball. But, I am going to put my mind to catching up this week with the pic thing. Lucky for me I did exercise some this week, so I'm not totally lost on that one - but I need to up the ante a bit. Once again, thanks! Your pushing/reminding us will make the difference in our transformation.
Okay Bill, you caught me. I will take the photo tonight and write me up. Lets get this party started. Mike
You have a great perspective. Alexandra
Bill, you never stay still! It's great to see that the Transformer is still transforming himself. Good luck with those legs! ~ Mike
Thank you Bill for making it clear that three alternating upper body/lower body weight workouts and three 20 minute HIIT sessions is not the only way to go; that exercising outdoors is a wonderful option. I love to ride my bike 3-4 days a weeks and have sometimes been made to feel guilty for not adhering to 20 minutes of HIIT, or for doing "extra" cardio - it won't work if I don't do it by the book. What, I'm not supposed to ride my bike? So glad to see that what I enjoy doing is finally "approved". But seriously, no more than four hours a week?
I am on board as well! I just did assignment 1 tonight, I am so ready for this, and I will stick with it this time. Thanks for the inspiration.
What you say is so inspirational and means a lot.~Eugene
Bill, Thank you for your inner light and encouragement! I have decided to take my challenge a step further which makes me nervous but I will be entering the Nike.com world 10K run in Chicago, Illinois. on August 31st. This takes me back to my 4x800 (but longer) competition days of high school. I can already feel the anxiety just writing about it. I just hope I don't loose my stomach before the gun goes off. lol... It's all good...really! You are truely a blessing Bill, more than you could ever know! Love and Hugs, G.
Thanks, Bill. I have some teacher friends who run marathons. I have always wanted to train for one. You are inspriting me! We have walking trails all over my neighborhood. Tomorrow morning instead of getting on my treadmill, I'm going outside! Thanks for being your fabulous self! You are so very appreciated!
What an inspiration! Good luck on the Marathon and many blessings! Mari
I'm a bit blog challenged... is this where we put the excerises we are planning? My excercise this week: Monday: gym- 30 minutes ellipticpal Tuesday: gym 20 minutes elliptical- upper body training 25 minutes running outside Wednesday 90 minutes karate Thursday: gym 20 minutes elliptical, full circuit training workout (upper and lower body) Friday: horseback riding, yoga retreat Saturday: yoga retreat Sunday: yoga retreat and go dancing Liz
I take it back! I have shown my before picture to at least 3 people in the community. They have even seen the ick in person! I guess I'm on the next level. Very cool.
Amazing Bill simply amazing. I just love these assignments. I am going to tone down my workout a little bit being i am not letting myself some recovery time, but am going to up my weights since i was only using a 15lb bar and 10 lb. curl bar. I do not feel like i am reaching my 10s even when i am tired i just don't feel it in my arms anymore. btw the Right Lite Vanilla Shake is simply marvelous. I like how it doesn't clump up in my shaker. I work outside alot and have no stove or microwave so i tend to drink two shakes a day. It tastes like fr. vanilla ice cream.....my favorite 2nd to mint choc chip. LOL ~Holly
Let's do it !!!
Thank you for the way you're doing this. It makes a difference... I've tried so many times to complete a BFL challenge since my first success with it in 2003; life has changed since then and I don't seem to have the kind of motivation I did back then, and I have not had support in recent attempts at challenges. I've felt kind of alone and so without any accountability, I could never seem to get past three weeks. I believe this time will be different because the focus is so different (or the focus is EMPHASIZED) and the support is so great. Thanks to you all.
Bill, You are such an inspiration. I lost 30 lbs in 2002 with bfl and you and kept off after struggling for over 20 years. You are a great motivator and God has definately put you here for this wonderful purpose to inspire and motivate. Thankyou for changing my life around! I'm so excited to meet you at the Tn weekend! Erin Curtis
OK, I took the before picture. Really ugly, thank you very much! But I had a great time writing all those nasty things about it. It was cathartic and fun, if you can believe that...Show it to someone, ah, I think I'm still to shallow and self centered to cause that much pain to anyone here. But thanks for asking. -Art
You're like the coolest person EVER! You speak so well and I am sure anyone who reads this walks away with no doubt or question relating to what they have to do to succeed. You're words are our best tools for success. We just have to apply them. That's what I am going to do!
Bill said: "A good ol' fashion egoic enema is what we are really going for." Love that~ Consider me emptied out, accepting, surrendered and ready to make this happen! - Annie
Thank Goodness for you--- The message of real health and fitness has to have a spiritual component otherwise any success achieved will fall away over time. Thank Goodness you are wholistically approaching a true transformation for the people of the BP Posse! All the best!
I'm excited for this challenge...It gives me goosebumps at how many lives are going to be changed for the better!
Hello Bill, you really are starting to feel like a Big Brother to me, an effective, compassionate and authentic one that is. I cannot thank you enough for this priceless article/lesson. Yes Sir, I am going to get to it right away. May you Keep on Increasing. Amen.
BILL...I LOVE reading what you write!! It speaks so direct to the heart. You've increased your effectiveness over the years. This is going to be one hek of a ride, and I can't wait. Oh wait, that's right...the games have begun!!
Bill, your explanation of the ergoic self will help those who struggle with the first assignment to see what's standing in their way. Once they see and understand the obstacle, they'll have a much better chance of overcoming it. And don't worry about the marathon. I've learned that when you share your goals with everyone, the ergoic self demands that you succeed!
Bill, thanks for the challenge. For me personally, It couldn't have come at a better time. In the first challenge, I found it much easier to describe how i feel about myself now that my future self. Maybe it is just my lack of self esteem. I am hoping to change that!
I can tell this is going to be a rough one but I do know it will be a good one if I can stick with it. I've written the words but I haven't taken the photo yet. I'm going to re-read this post again (and often) to get on the right track. Thank you for your work! Andrea
Holy Cow Bill No Kidding about those legs not built for long distance!! Lots of Luck. Your legs weigh as much as me :) Thanks for everything! Marty
Thanks Bill (and thanks Marty for leading me to the answer) . . . this really does clear things up for me. When you got back to me regarding my question about repeating BFL versus taking the challenge; I couldn’t believe you suggested I might do both!? I thought that dog-gone fellow (bill phillips), I only asked the question because I'm looking to spend less time-- not more! But I can live with this. THIS IS AWESOME. Did I say I'm in? I AM. But sticking to my plan of starting July 7, 2008. Thank you everyone. This community rocks! ~Steve
Very well-written, and everything makes so much sense! Thanks for giving us such a wonderful opportunity to change our lives for the better!
Bill, I just had to add that I re-read your post again on the bus ride to work (I printed it out) and realized I had kind of glossed over the first part about the egoic self--yes I was in that self! I realized I have not been as honest as I could be with my first photo and assignment because it was too painful so I am going to take another photo or two tonight and make it visible to my T-Friends. Thank you for keeping me accountable. Beth
Interesting info! Funny last Saturday in Personal Trainer School we went to the local high school to run bleachers & stairs. Loved it even more than the stairmaster. Feels great going to the high school football field in the morning before work and running up the 50 stairs to the bleachers for 15 to 20mins.
funny im "waiting" to start the challenge until after a vacation in about a week. I agree, exercising is the "easy" part...well easier at least....I havent taken those pictures yet...but i exercised this am July 14th is my "start" date though in the mean time I hope to make mental progress in preperation for the full 12
Honesty, Clarity and Straight Forward, that's what I love about you bro. Thanks Bill!!!
Bill, Just want to say that I am so greatful for all you have done for everyone who has found your programs, especially me of course. I am looking forward to making a complete transformation, inside and out. I know that the inside will be the most difficult, I always try to find the easy way around dealing with that stuff but I know to really make a change I have to deal with it head on. Being on BFL for about 5 months now has really helped me realize that I can do it. Thank You. Melissa
Bill, your insight is truly inspirational. You are talking about a complete transformation not just a physical one. The BFL contests these days seem to focus on how much muscle one can pack on in 12 weeks--these assignments are focused on a complete package and that is truly inspirational. Thanks and I definately going to fit those workouts in this week.
Too much junk, in my trunk and in my head. Looking forward to some clean-up!
Thanks Bill! Woke up this morning and went straight to the site and here was my next assignment! The first assignment is done, and I think I will post it. Accountability. Humility....just a few words. ÜÜÜ
Thank you Bill! What a great post to read first thing in the morning! 3 and 3 -- I can do that! It will be early morning walks for me. Wow--since you are doing Marathon training I can do the weight training--not that I'm running any Marathons right now! (:
Thanks Bill. I am stoked about the extra 6 weeks. Tonia
Correction, just checked my spam folder. :) There was my First Assignment
Bill, Wow! Thank you for what you wrote. I needed to hear so much of that. For some reason I have yet to receive an email with Assignment #1. I will get right to it. Naturally I did the before photo part,and uploaded it to the site, but I need to do that paper assignment. I love how you are emphasizing overall health and fitness now rather than getting as "ripped" as possible. I am so excited about what this Transformation holds for me, and how it's going to help me to be a better husband, father and friend.
Thanks for adding the 6 weeks Bill...Like my drill instructor in the Navy. After a five mile run, he added 3 more....Well I salute you. Grrrrrrrrr LOL. Well anyway it is a lifelong lifestyle transformation. It makes no difference if it's 12 weeks or 18. It only really makes a difference when you live it for good...
One day at a time! Kewl I love it! I am so excited about this whole transformation process. I know some of the work - the spiritual and the mental - will be tough but I know it will be so worth it in the end. Bring it on BIll - I am ready!
Thank you, Bill. "egoic enema" of course, I'd hone in on that... I think I need several... are there discounts for bulk purchases? I am glad this is 18 weeks because I'd decided if I was doing this whether it was 12 weeks or not, I was going for 18 because I need to get this garbage out of my head. I know it's holding me back. I love BFL and the success I've had, but I think part of my problem is the mental clutter and historical hauntings that are going to prohibit the success I need to survive and be of some use to others.
Great lesson, Bill! I'm the Norwegian guy who used to write a lot on the "old" forum. I'm back again! U have some problems posting on the new community forum. It seems like I'm not able to post replies even though I'm logged in. Maybe there's something I've misunderstood...Anyway: It feels great to be part of this again. It's so funny, I've actually started to put in more aerobic exercise and less weight training this time around. I decided to tweak the BFL program in exactly the way that you are describing above (before I read your post). I feel that it is the right thing for me to do. I have quite a decent muscle mass, but I need to get rid of about 30 pounds of insulation around them! So I'm now doing 30-45 minutes on the threadmill or a stationary bike. I combine this with bike trips on the open road, or walks, or jogs. It feels great. It is important for me to "feel free" to choose my exercises, and vary them. Glad to be back, Bill, and I am joining this 18-week challenge!
Impeccable Clairvoyance! I LOVE the energy, and Lord knows, I love good humor.................I'm taking "IT" higher everyday. Shake -N- Bake!
Thanks! This was fantastic -- so informative. I'm truly excited and grateful that I decided to take this challenge. I've been fighting with inner demons for a while now, and this is exactly what I need to help me to overcome them.
This is awesome! Getting *out*side for excercise was one of my goals!. To get out from the "safety" of my home gym or hiding in the public gym. I need/want to get out in the world more, & enjoy it! Thanks again for this! ~L
Great info, thank you. Tonight I had the wonderful experience of running a mountain trail with my two daughters and our dog. It was perfect. Big bonus to find out it's in line with your plan. Love it.
This is totally kool, what a great family we have here!
It sure is amazing to see everyone rising to the occasion and to have a clear plan to follow makes it all the more exciting. I have never been around a group of people who want others to succeed as much as they want success for themselves. Transformation continues to stretch out before me and I marvel at the depth it will take us all.
Bill, I am so excited!! You truly bring light into the what can sometimes be a dark world. And I must say Nice Legs!! ~Committed in Washington Annissa
I took my photos (in a bathing suit -hope that's okay) and this is what I wrote: sad embarrassed tired short of potential lackluster ordinary uninspired mediocre stuck same old place plain not good enough I'm excited to envision the final photo. I wrote: Yahoo! Who knew? Better than ever Strong lean deserving happy content motivated healthy great parent/wife inspiring helpful motivating I'm so glad you're training for a marathon too - I'm on assignment number two! Thanks. :) Traci
Bill, I am glad you gave the next assignment. There was alot of people wondering what next, how much and how long. I am a trainer and a motivator nut. I know I did ot write that in my profile. I did not put that because I did not want anyone to think I was here for selfish reasons.Most of my life I heard give back and most of my life I had nothing to give back to others. I mean really give back. No strings attached. After reading what you wrote I now know how. So please help me to move on to my next level of my transformation by giving me the pleasure of helping anyone who needs or wants it. I have my own demons to face. I need and want to believe that people are not selfish. I know that has to start with me. I would like to extend my knowledge, experience and my staff to help those who want it. Jmarie
Thank you Bill - Your words have lifted my inner spirit - I love the way this is being done - so supportive and caring and by all working together - step by step - achievable. Thank You - Love and Light - Jaki :)
Thanks Bill! I'm on it. I will follow the plan to the T. All the best, Dude
O.K. Bill this is going to get this party geared up !Thanks for the post. Well written by the way Very clear and concise. And awaaaaayyy we gooooo! DAve
BEAUTIFUL words are FULL of powerful energy and intelllect! Some of your best work. -Amy
So far, I am loving this Challenge. Tapping into the Higher Energy (HE) and holding the intention of being of service helped me face some inner demons that I did not want to face. It feels right. Jackie
Hey Bill I love to read your writings!! They make everything so clear! It was and is a God send! Marty
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