The Stepper's

Springing Forward!

Woot. Let's get going Steppy's

and see what we can bring!

From Bill.

How to Accept the Spring Forward Challenge Now!

Many people are familiar with the way this game is played. Here it is in a nutshell:

--Take Before Photos (front, side, and back views)

... --Measure starting weight and tape measurement around the tummy, and/or bodyfat%

--Workout consistently for 12 weeks - it can be your plan or one of mine

--Eat Right, consistently for 12 weeks - your plan or mine (mine works might be the difference)

--Work to improve mental strength and emotional fitness along the way (I'll show you how)

--Take After Photos (front, side, and back views)

-- Measure ending weight and tape measurement around the tummy, and/or bodyfat

--Tell your story - what it was like before, what happened, and what it's like now

--Send us your photos along with your inspiring story of change

--Watch for surprise announcements of the Champions - It could be YOU!

--Repeat for best results

That's pretty much it. Not real complicated... pretty simple actually. Simple, but not easy. There's no such thing as an easy challenge, especially when it comes to changing your mind, body, and life as we are talking about here.

Timelines, and Deadlines

This is a 12-week Challenge. You can start as early as March 5, 2012 but no later than March 26. You must finish your before to after program 84 days after you begin and send in your photos and story no later than June 20, 2012 (must be postmarked by that date to qualify). Send to: Transformation Challenge, 221 Corporate Circle, Suite K, Golden, CO 80401.

Rewards and Prizes

Two people who successfully complete the Spring Forward Challenge will each be awarded $10,000 CASH! Both will become new Transformation Champions and will each receive the Gold Medal and the Champion's jacket. Also, both Champions will be invited (all expenses paid) to come to our Transformation Center in Colorado to share their inspiring stories with me on our web-TV show and with our participants of Transformation Camp.

One Weight-Loss Champion wins $10,000

One Champion will be chosen based on his/her accomplishments in a major transformation featuring significant but healthy weight loss (extraordinary results of becoming up to 40 lbs lighter in 12 weeks are possible and I have seen it done hundreds of times).

One Fitness Champion wins $10,000

A second Champion will be chosen from the Fitness Category which is for those who are experienced exercisers and are aiming to shed some bodyfat (10-20 lbs) while building, strengthening, and shaping muscle. The Fitness Category is open to men and women of all ages (18 and up).

How it Will be Scored

All participants' photos and stories will be reviewed by me and previous Transformation Champions. 65% of your total score will be based on body change and the other 35% will come from your inspiring story of change (no more than 500 words).

Champions will be announced on Facebook, Transformation.com, Twitter and text message (and maybe by a knock on your door!) no later than July 4, 2012.

More Rewards!

Ten Runners Up will each receive $1,000 cash, the silver medal, and a 3 month supply of Right Light nutrition shakes (the highest quality, sugar free, fat free, protein and vitamin-rich health shake available anywhere). Five of these Runners Up will be top finishers and five will be chosen at random from all the qualified entries submitted.

ALL finishers will receive the bronze medal, a Team Transformation workout shirt (yes, it's blue), and a Certificate of Achievement and Recognition for making a change which makes a difference in the health of our nation.

Facebook followers who are in the Challenge will also have the opportunity to win prizes for their progress on weeks 4 and 8! Details will be passed along as we move along!

Plus, everyone who starts and finishes the 12-week Spring Forward Challenge WINS the best prize of all which is a healthier, stronger, leaner body and a renewed, more energetic and positive life!

Exercise, Nutrition Plans, Insight and Motivation

Tomorrow (Monday, March 5) I will be posting here on Facebook, my easy to follow advice and recommendations for exercise. Body-for-LIFE workouts obviously work great and you are welcome to follow that protocol. However, my favorite workout method today is called "5-25" and it is a very intense, effective, safe and sustainable plan which requires an investment of just about a half hour of your time, 5 to 6 days a week.

This unique, 5-25 method is one I developed based on years of research and real-world experience. It introduces the concept and practice of "High-Intensity Interval Strength Training" as an adjunct to the popular HIIT aerobics which have been shown in scientific studies to produce superior fat loss and heart health enhancing results compared to typical (and boring) routines. I will tell you all about it on kick-off Monday (tomorrow).

My nutrition method is tried and true--over a million people have followed it to lose bodyfat, build muscle, improve heart health, and even lower their risk for 8 forms of lifestyle related cancers. It's all based on what I call the Right FACTs: Eating the Right Foods, in the Right Amounts, with the Right Combinations (of protein and carbs), at just the Right Times. Just remember F-A-C-T (Foods, Amounts, Combinations, Times) and learn the basics of each of those Right ingredients and you will quit dieting and start Eating for Life! Learn all about it Tuesday (March 6) here on Facebook and over at Transformation.com.

Each day this week I will be posting new content and key insights on everything from how to transform your dreams and intentions into clear-cut, achievable goals, to how to tap into the power of teamwork with support groups you can join for FREE, right away!

So if you're 'In it to Win it' and you want to make the very most of this Spring Forward Challenge, check in with me daily here on Facebook--my goal is to help you achieve your goal as we all work together to help transform our nation from worst to first in health and fitness once and for all!

Remember, I'm with you each step, and each rep of the way! (This is going to be a lot of fun!!! =)

-------

Extra: Get Help at Transformation.com

Free Information about my exercise and nutrition programs, as well as my 18-step Transformation plan [it's optional but I recommend going through all 18 mind-body-soul action steps in the 12 weeks of this Challenge] can be found, for FREE, at my website www.transformation.com - where you can also connect with hundreds of the most helpful and positive people you will find anywhere.

So if you need support and encouragement [we all do I think] stop on by! Please remember though... I will be laying out the 5-25 workout plan and Eating for Life program right here on Facebook, in a very simple and easy to follow way in the days ahead.

Notice: Transformation.com is a 'no negativity zone' which is strictly enforced by moderators virtually 24/7. If you are good-spirited person working humbly and hard to start and finish the Challenge and need some help, stop by transformation.com, fill out a free membership profile, and you'll fit right in.

_________________________________

Progress Picture Thread. Okay Team. Im going to open a photo thread for the progress pics.

The Steps: We will keep the steps opening as per what we have been doing - if you choose to start over on them thats up to you, I think as long as you use them as a tool for your continued health journey is key and how you do them and use them is up to you.

Let's dig deep and have

a great 12 weeks Team.

I'm right behind, Thia!! Looking forward to tomorrow. Had my free day and thoroughly enjoyed it But now want to focus, focus!!
Good luck to one and all!
Nancy

Evening Stepper's. Okay I created a Progress Thread for us HERE please get your before photos and stats up and lets get this challenge going....Ive got my beginning photos up and plan on having an awesome 12 weeks and 'focusing' Ive been out of focus for a bit, time for a tune up. I will be planning my meals and workouts the night before and posting them in the thread - as Bill teaches us 'fail to plan - plan to fail' and its true...---

___________________________


Nancy. Good to know you are excited, have you got your before photos, stats and goals set for the 12 week journey? Let us know...or we'll see your work in the progress thread.

LoVe Is AlWAys THe AnsWer

I used a nebulizer tonight. I am still fighting this. I have not been hungry. The albuterol gives me stomach pain. but..I can breathe through my throat.It is no longer so tight..YAY.. I have been coughing non stop.I wont take cough suppressants.It needs to come up.


Fuel for today:
coffee
1/2 cup fresh pineapple
chicken broth
chicken broth
water


I am Planning on joining in with the challenge. I hope I can start tomorrow. I feel mentally ready to do this. I need to do this. I will get my pictures up soon.

We shall see how I feel in the morning.
I have not gone out of the house for the last three days. Starting to feel like a hermit and a little lonely.
I missed lots of stuff this week.Church and meetings and two bible studies.
I am supposed to work tomorrow. That is my first goal. To stop sneezing a 1000 times a day and to cough all this out so I do not cough tomorrow at the doctor office I work at.
The sneezing and coughing wears me out.


Hal...I have a TV, but it is hooked to a VCR only. I may watch it once every three or four months. I'd much rather live than watch other people live. I also can't take the commercials and other mind bending stuff...most tv shows are so ridiculous and mind wasting.

Last fall my husband bought me a stand up paddle board. It is 28* here. I am SO WANting WARM WEATHER so I can be out in the lake on it. I plan to spend as much time on it as possible this summer. When it is still chilly, the kayaks will do. I love the outdoors and as soon as the weather breaks, I am out there. I have cold induced asthma...so anything strenuous outside when it's cold, causes me breathing problems.

"When one begins to really reel into
the spiritual dimension of their beings,
they bump into love."

Michael Beckwith

_______________________________

Hi Stepper's. Below is my plan for Day 1. I will check in tomorrow evening. I hope everyone is set to go and revved up to go.

Spring Forward Day 1 Mon Plan

MEALS
M1 Morning Powershake
M2 Turkey breast, grapes
M3 Beef stirfry, orange
M4 Apple and nutbutter
M5 Leftover Beef stirfy with rice
M6 shake
WORKOUT
5/25 HIIT on elliptical

GRATITUDES
Spiritual Enrichment Center
2 healthy legs to walk with
Eowyn walking group (so fun)
Fantasy and imagination
Healthy recipe books

TODAY'S INSPIRATION

I am all ready to start! Can't figure out how to upload my before pic on here, but my stats are as such:

Weight-220(so embarrassing)
Waist-50in.
Bust-49 in.
Hips-41 in

I am looking to lose a good 50 lbs and gain a whole lot of muscle tone. Congrats to everyone else starting the Transformation...we can do it!

Thia: I will try to get my pictures up and start tomorrow 3/5/2012. If I can stop sneezing long enough. lol I do have a question though. Do the pictures and stats need to be posted on Bills facebook page? I am hoping this challenge will work the same as the others.

I worked today then went to gym to get a Cardio routine in. Elliptical for 25 minutes then te staionary bik for 20 minute fat burning program. Kept HR at 133.
I got home and my sister was nice enough to buy some Girl Scout Cookies for me and leave them on the kitchen counter. Really?? I asked her if she planned on eating them and she said No. Since my husband is out of town I crumbled them up and put them in the trash. Then I put used coffee grounds on top. No chance of me wasting 120 calories for 2 cookies. I already bought GS Cookies from my grandaughter in WA and told them not to mail them.

Phillip: Wow look at those biceps. I will have to get used to seeing the new picture. I am glad things are going better at your house.

I'll be back in the morning. Have a nice night. Lori

Starting in the morning and given it all

Hi Stepper's
My name is Boop. I will be starting with the challenge tomorrow.

Hello, everyone this is going to be a progressive ride. Get ready for some victorious fun all

waving hello to Boop and the gang

Hi team!
Haven’t posted during weekend. It felt like I had completely recovered from my flu on Saturday morning. I’ve missed my gym so much during the week, so rushed for some light cycling on Saturday and Sunday, but felt flu coming back at me on Sunday evening…So, I’m missing gym today and hope to recover soon. I have to give my body some rest to recover. And my MD friend lectured me yesterday about dangers for my heart and other complications of exercising during early “period- after-infection”. I believe her and trust her advice.
With all this in mind, I think I'd start new 12-week challenge on 12th of March.

Welcome to all new faces! Good luck to all starting today!

Such a great start for this spring!


Have a great day,
Lana

Here me goes!!!

Got my exercise plans for the week. Took my measurements and pictures! Got my Valley buddies with me!
Is there a place to official sign up?

Had a great free day! Enjoyed almost every bite, could have done with out the last piece of pizza but oh well, I learned, step away from the table The dinner was great fun, we are so excited about NYC.

Had a great time bowling. Received the Holy Bowler's award, not for bowling but for bringing in the most money $1009. And a new Tshirt, the Lord's other striking saint!

Lori, love what you did with the cookies, you go , girl!!

Off to begin my day. Beautiful spring snow last night, those soft flakes that cling to the trees, great skiing weather..

Plan
M1 oatmeal, granola
M2 shake
M3 tuna wrap
M4 cottage cheese
M5 chicken stirfry, quinoa
M6 cheese and crackers

Goals
1. exercise UBWO I started using the initials!!
2. computer work, finishing up stuff
3.post pictures, I hope I can figure it out!!
4. volunteer tonight

Keep on keeping on,
Nancy

"Accept responsibility for your life.
Know that it is you who will get you
where you want to go, no one else."...
Tom Baker

________________________________

Morning Team! Good to see everyone joining us for the 12 week challenge....Buff, boop, Dmrobinson, stitch, Lori, Phillip, Nancy,

....and many other stepper's will be along this morning too...

Lana. Sounds like you have a good plan in place!! Great.


I will get my 5/25 HIIT in over the lunch hour and be back later to check on how Day 1 of the 12 weeks has gone for each of you (if you started today)

Have you planned?!?

Great timing for the challenge -- back from NC visit with family. In all honesty , it really doesn't matter what I did or did't do while away . Fresh starts are just that - fresh. MOVING FORWARD ! I'll take my stats and photos and have all posted within the day. Have a great day all ! John

START YOUR ENGINES!!!

Before pictures are up on the thread (Dang, I really do not like doing that)

wt 171,8...goal 145
waist 37...goal under 30
hip 40
bust 44
thigh 23
calf 16 1/4
neck 14.5
upper arm 13

Meals for today
coffee
1)protein shake
2) salmon,broccoli
3)organic greens/salad vegetables/chicken
4)protein shake
5)steamed cauliflower,chicken
6)chicken broth,
Work out...Upper body dumb bells

Gratitude:
My husband made it safely to work today despite the icy roads and cars in the ditch everywhere
I feel better today and can begin this
My body responds to working out...I know I can do this
Beautiful snowy day outside

have a great day everyone.

T4W10D2
Good Morning

Great day climbing with friends yesterday. I will focus on core strength, flexibility, and nutrition on this 12 week challenge.
1. Planned meals and workouts 16 oz of water for each meal in the form of water or mint tea
M1: Veggie/Beef/Barley Stirfry
M2: Protein/Fruit Smoothie
M3: V/B/F
M4: PFS
M5: Peanut Butter/Jelly/Banana Sandwich
M6: PFS
Workout: 4 mile run; 3 sets of front /side planks; 3 sets superman [30 sec] stretching

2. Daily Gratitudes: Had a great weekend; greatful for this group!

3. Actions to move us forward: Focus on one task at a time at work

5. Finding the lessons in our life situations: I have no control over other people; thinking, feeling, behavior

6. Lifting another person up: entered workouts on plus 3; payroll deduction and escrip for other causes

7. Progress over Perfection: I could get into a meditative state this morning but could not focus

Before Photos:

Overall Notes: Here in Florida, if you just let Nature alone, she'll take back the land. Well, we are in our first Spring in our new home, and the landscape has been "let alone" for at least 4 or 5 years. I spent the weekend battling Nature to try to re-domesticate the land. My arms and legs are scratched bloody due to the fight (thorny vines were choking azaleas and climbing trees and electric lines - some Florida plants come with sharp spikes and razor-sharp fronds). I've got the first sunburn of the year - a new record for early sunburns for me. We've had a big bonfire to burn off piles of dead branches, etc. - and we're going to need another one. I've got a new "compost heap" that is up to my eye level, and I'll be starting another one. I've completed maybe half of the task and I'm already pooped. Don't underestimate Nature - she's tough. Work on organizing and re-modeling the "warehouse" storage building will wait while I clear the land, transplant some shrubs and other plants from our old home, and start my vegetable garden (weather & the growing season are setting the priorities).

BY THE WAY: Heck, yeah, I'm in the challenge - starting today!! I'll post some START photos later.

Did I stick to the food & exercise plan yesterday?? Yes

Today’s Exercise: Stretching/Core strengthening routine; 5 mile LIIT (Low Intensity Interval Training) run/walk
Countdown: 12 days until the ”Guana Tolomato Matanzas Reserve” 10K trail run in S. Ponte Vedra Beach

Today’s Food Plan: Wheat-free & Low Glycemic Index

M1 (B’fast): Turkey & cheese roll-ups
M2 (Lunch):Tuna Salad over lettuce; fresh grapefruit
M3 (Midmeal): Protein shake
M4 (Dinner): Spaghetti squash with tomato sauce and meatballs
M5 (Dessert/Snack): Protein shake; Fruit & heaping tablespoon of natural peanut butter

Tom

Hi Tom! Do you live here in Northeast Florida? I am here in Jacksonville. This is my first day on the road to Transformation and I am really excited. Any info or tips you have for me would be so great. Already got in my workout and just got back from getting all my fruits and veggies. Have a good one!
Danielle

Quote:

Originally Posted by Debtcrusader Overall Notes: Here in Florida, if you just let Nature alone, she'll take back the land. Well, we are in our first Spring in our new home, and the landscape has been "let alone" for at least 4 or 5 years. I spent the weekend battling Nature to try to re-domesticate the land. My arms and legs are scratched bloody due to the fight (thorny vines were choking azaleas and climbing trees and electric lines - some Florida plants come with sharp spikes and razor-sharp fronds). I've got the first sunburn of the year - a new record for early sunburns for me. We've had a big bonfire to burn off piles of dead branches, etc. - and we're going to need another one. I've got a new "compost heap" that is up to my eye level, and I'll be starting another one. I've completed maybe half of the task and I'm already pooped. Don't underestimate Nature - she's tough. Work on organizing and re-modeling the "warehouse" storage building will wait while I clear the land, transplant some shrubs and other plants from our old home, and start my vegetable garden (weather & the growing season are setting the priorities). BY THE WAY: Heck, yeah, I'm in the challenge - starting today!! I'll post some START photos later. Did I stick to the food & exercise plan yesterday?? Yes Today’s Exercise: Stretching/Core strengthening routine; 5 mile LIIT (Low Intensity Interval Training) run/walk Countdown: 12 days until the ”Guana Tolomato Matanzas Reserve” 10K trail run in S. Ponte Vedra Beach Today’s Food Plan: Wheat-free & Low Glycemic Index M1 (B’fast): Turkey & cheese roll-ups M2 (Lunch):Tuna Salad over lettuce; fresh grapefruit M3 (Midmeal): Protein shake M4 (Dinner): Spaghetti squash with tomato sauce and meatballs M5 (Dessert/Snack): Protein shake; Fruit & heaping tablespoon of natural peanut butter Tom

MAXINE
If you have to brush away crumbs to read your scale, it's probably time for a diet.
Gotta love Maxine

I really don't think of this as a diet but a sustainable way of living a healthy life but I thought it was cute.

I just saw an interview on the Today show which had me yelling at the TV. This very slim lady was saying that in order to loose weight you had to eat 3 meals a day, more than that lead to weight gain, may have 1 snack a day but not all the time. And that drinking water was a myth!! Well, that part might not be so bad but I don't believe her. So I told her in no uncertain terms that she didn't know what she was talking about OK, I have calmed down now.

I have posted a picture in the progress thread, I don't know how to double them. I have the others in my pictures. I have completed my first half day , only .......... more to go. Not thinking about that!

Inch by inch, it's a cinch!

Nancy