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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.' 'Loosing.' '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 sets 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
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 :)
Exercise is an intrical part of the challenge I have learned, not only 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 great, 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 and I will continue on this path and hope to 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 yoga in to my regime and have truly started to enjoy it. I have no set limit on the days I do it, but last week I did my tape 4 days and have fallen totally in love with it!!!
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!
Bill I love also your approach & all your ideas and "realness". I am VERY "limited" in the real world for "many" exercises due to the bulging discs(6) in my lower back but also they are degenerating discs . My tendinitius,bursitis and asthma don't help. But I CAN & WILL persearve. I use caution but I use more self "talk" I can,I will,thank you for my healing..lol..things of that sort. Your challenge is possibly the only 1 I could do because of many physical restraints. I walk w/baby Reggie everyday & feel better just after these few days. I hope others with physical limitations see how WONDERFUL your approach & ideas are. They ENABLE ME ! I love your efforts & your work towards the "human experience" ..it is achievable yet massive goal & undertaking. I applaud your sense of "self". I am just opening the door for my "mother" at this early (6:30 am) to work in my grandfather water garden memorial. She called me to "ask" if she could. I did not SPEAK w/my mother for most of my life.& disowned her many moons ago. This TRANSFORMATION group HELPED me come to terms w/MANY issues & brought "forgiveness" to my heart. It is w/your vision & board that gave me a place to share and grow and LEARN much. I owe many words of kindness to you & many here.Too many to list. But 1 is a Angel called Diane who believes in the Human Spirit as you. She is a gift from God as you are as well and I hope & pray EVERYONE across all lands near & far come TOGETHER at this "place of human discovery" & grow as I did and PROSPER. As before I was just "living". I look forward to your assignments & will devour everyone with the LOVE that is generated here! Hugs & Respect ALWAYS ,Laura *^*
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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