"WORKING OUT - THE EASIEST ASPECT OF TRANSFORMATION" ~BILL PHILLIPS ASSIGNEMNT 2.

I couldn't agree more.....Hi my name is Chris G. aka GymAgain. So Why did I decide to begin this thread.....very simple. I WANT TO GIVE BACK TO THIS COMMUNITY. I just completed my 18 week transformation and I feel GREAT. During my transformation I participated in a wonderful accountability group. We shared an exercise and nutrition thread that really touched my life. It was such a blessing for me that I wanted to offer it up to the whole community. I am a former Certified Personal Trainer, and a previous Body For Life participant. During my transformation I re-discoverd the love I have for exercise and nutrition. I also re-connected with the absolute joy I get from helping someone else with their workouts or meal plans. I am also a nutt in the kitchen and love to come up with new and interesting ways to create healthy tasty meals. During my transformation I was able to exceede many of my personal goals (lower cholesterol, reduced body fat, lose weight, ad muscle..regain health, etc, etc,)....and I'm hoping that in some small way this thread may serve to help others reach some of thiers.

So with that being said I want to let this thread serve as a place for ANYONE to post ANYTHING they want to about exercise and nutrition. Maybe you have a question about Eating For Life or Body For Life Exercises. Maybe you just learned a new exercise routine and you want feedback from the community. Maybe your bored with your current workout and want ideas for a new one. Maybe your brand new to all of this Set's and Reps stuff and you need clarificaiton....Maybe your unsure of what's a good carb vs a not so good carb or maybe you just want a place to post your daily exercise and nutrition routines for others to see and take note of....doesn't matter..The point is it's a place to talk about exercise and nutrtion while you work on the really, really important stuff that will be taking place on the inside.....Bill says in Assignment 2 that the easiest aspect of transformation is Working Out.....I hope this thread will make it even easier and I hope to see you here....GOD BLESS! Chris G.

Hey Chris! I found it!

Woooo-hooo! I found it too!

Today was T1 R2 for me - little challenging for me but made it through....

I used resistance bands at the park. Loved it. I really tried to up the reps and do 3 sets so here is what I did....


1 mile brisk walk
Chest press 20R @ 3 sets (((Blue - medium Resistance))))
Front Shoulder raises 15R @ 3 sets (((Pink - Light restistance)))
Side Shoulder raises 15R @ 3 sets (((Pink)))
Pull Backs (Back) 20R @ 3 sets (((Blue)))
Upright row (Back) 20R @ 3 sets (((Blue)))
Tricep over top 15R @ 2 sets ((Blue))
Bicep curls 15R @ 3 sets (((Blue)))

Question: Should I up my reps or my sets to get a better workout. I felt ok afterwards but didn't really feel like I do when I push BFL style?? What do ya think? Love to have feedback. I really want each workout to count and it seems since I "strayed" a little from BFL norm my workouts haven't been as intense. FYI

I am so proud of you Chris!!!

Chris I am so glad that you have accomplished much in your 18 weeks and found your passion once again!!! I think it is awesome that you are giving it back to help others!!! Way to Go!!!


Marty

Glad to see you found your passion again! Way to go!

Okay Chris, here we go again. But, we really never stopped.

Chris!!! I LOVE this post!!! Giving back happens to be one of the absolute greatest gifts of Transformation. So proud of you my friend. Huge hugs your way, Debby

If I were to give one thing about diet here that made all the difference, to me personally on my Transformation, it is this:

EAT FRESH!!! Eat more fresh food (uncooked veggies and fruit) with living water and enzymes in it. An easy way to do this is merely to add 1/3 fresh veggies or fresh fruit to each meal.

Another way is to put your protein/carb meal on top of a salad. The more fresh food we get, (in addition to healthy proteins and carbs) the more vibrant we feel. Choose fresh fruits and veggies that feel light and have plenty of color. What a great way to make a meal beautiful and taste great!!!

This one thing completely changed the unhealthy way I had been eating for years.

Sure do love you Chris!!! Thanks for the great opportunity to share..... Debby

Chris,

I have enjoyed so much watching your transformation from our early e-mail correspondence to the new you connecting yourself to others! Wow!! Human change is magical each time it happens… thanks for the magic.

As far as any advice I support Debby’s EAT FRESH!!!! You simply cannot go wrong with eating more fresh foods… the more alive the food you eat the more alive you feel...

Much care and good intentions,

Chris Winters

John , Teri, Melinda - Glad you found it....This is really going to be fun!

Wow! This is an awesome response to the new thread....I'm so glad and honored to have input from the very people that have been so instrumental in my progress..Penny, Marti, Debbie, Carolyn, & Chris. Thank so much for your guidance and wisdom during this process. It is no Wonder You Are All Champions! You continue to be the example for us.

Debbie & Chris.....I couldn't agree more with you guys on the Fresh Food idea's.....I became a believer in it around week 8 of my transformaion when I hooked up with Chris W. I actually believe the nutrition aspect of our transformation is more important than the exercise....I know this is probably up for debate...but I know for me and my body it is absolutely true.....Wanted to share a little something I blended up today....for breakfast:

High Protein Spinach Shake..."A great way to get in a serving or two of fresh raw vegies".

One serving vanilla whey protein powder
1 cup vanilla soy milk
bunch of fresh raw spinach....(about 2 cups I guess)
3 ice cubs
1/2 bananna
1/4 cup fresh pineapple

This is AWESOME! I sometimes have a hard time getting in enough raw vegies and I discovered these shakes....you can really get creative with them. I use the bananna and pineapple to sweeten it up some. Sometimes I use honey and a little vanilla extract....there is no wrong way to make them.....Just have fun with it.....I don't drink them at night because I did that once and they had me bouncing off the walls...I'm serious they are full of energy!




Chris G.

Chris, Did you notice that 5 champions posted on your thread within one day. Very impressive.

Hi Chris I found the thread too! Yeah! Your spinach shake sounds delicious. Thanks for sharing this recipe. Liz

Chris - Your so good! I will really benefit from this thread. Would love to hear about people's yummy, fresh recipes since I need to add more of this into my meals. Some thoughts to share:

A summer easy salad - Mix avocado w/some lemon, corn, tomatoes, with some olive oil and if you like a bit of salt. My friend made this for me over the weekend and it was delicious!

Cardio work out - One day I week I do my cardio (level 5 - 10 intensity) by rotating to all the machines in the gym. I can't leave until I hit them all. Makes it go fast, get a little longer cardio in and eliminates any boredom!

Have a great night. Jen

Congrats on your 18 weeks! Thanks so much for giving back to this community! Im glad you are feeling great and I am right there with you! Lets get ready for round 2 and many more to come!

~Bobby G

Hey Ya'll!

Today was UBWO for me. I did the same workout I did the last week of my challenge and it was harder this week than 2 weeks ago. I guess it doesn't take long to lose strength. I'm already sore. lol I do the typical BFL workout.
Bench press 12x35, 10x45, 8x55, 6x65, 12x45 Push ups (girl style) 12
Shoulder press 12x25, 10x30, 8x35, 6x40, 12x25 Bent over raises 12x8 (I didn't hit a ten here)
Pull overs 12x8, 10x13, 8x18, 6x23, 12x8 Rows 12x30
Ticept extension 12x8, 10x13, 8x18. 6x23, 12x8 Dips 12Xbody weight
Bicept curls 12x25, 10x30, 8x35, 6x40, 12x25 Hammer curls 12x8 (This kicked my booty)

I pretty much did this routine through all of last challenge with a few changes here and there but I was wondering if I need to try something different. I'm a creature of habit and I like knowing what I'm doing when I'm working out, but I'm not opposed to trying something new. Any suggestions?

Teri - Your bands look interesting!

Chris and Jen - Loved the recipe ideas!

I will be changing up my workouts a bit in Round 2. I am going to incorporate a bit more running into my program in order to prepare for the Denver 1/2 Marathon. God willing and my knees capable. Druing round 1 I used a couple different workout routines but I really think my body responded best in week 8 when I went from the pyramid style training plan....(one the incorporates increasing weight and decreasing reps on each consecutive set) to a very fast paced interval style plan that incorporated lower weights with 12 to 25 reps each set. I used this plan and a couple of variations for the remaining 10 weeks and really saw the body fat coming off, the energy levels sky rocket, and the time in the gym decreased (yes that is correct my workouts take less than 30 minutes usually). Now....most importantly I completely revamped my nutrition program. I concetrated on eating mostly whole natural foods. I still stayed on the Eating for Life program as described by Bill Phillips, I just revamped my plan a bit and eliminated the pre-packaged processed foods (Whey protein and Right Shakes are not considered pre-processed). Even on my "Free Day" If I wanted something different....I made it myself with as many natrual ingredients as possible. In doing so....I really felt a difference almost immediately....within 2 weeks my skin got clearer, my muscles got more toned, and my body felt incredible. So....if your wanting to change your exercise plan up a bit...I say go for it....just remember 3 simple things when developing an exercise program....

1. Identify you goals: Where do you want your training to take you...i.e. Assignment 1.
2. Train like you fight: If your going to run the 1/2 Marathon....Train for it.
3. Have fun...If you don't like doing cardio on a stairmaster....then for God sake don't use a stairmaster.

I will be posting a blog that will incorporate my complete strength and endurance training schedule for round2...i.e. mine will be geared with the 1/2 marathon in mind, but will still incorporate 2 to 3 days per week of strength training. I am setting up my program to coincide with the complete 18 week round 2 schedule that I will begin on 6-1-09. My blog will have the program that I am doing every week that includes the distances I will run (it is set up for novice runners) each running day. I will also include my exact resistance training plan that I will incorporate throughout. I am setting it up so that the 1/2 marathon training will be completed right up to race day.

In addition I will be coming to this thread often to post interesting meal plans, recipes, training tips, etc, etc....also to get feedback from you as to how your training is progressing....

I am using Hal Higdon's 1/2 Marathon Training Guide which can be found at the link below:
Looking forward to training and having you all help keep me motivated. God Bless:

http://www.halhigdon.com/halfmarathon/novice.htm

Good Training,

Chris G.

wooo-hooo! I'm here Chris! Ready to ROCK!!! (yea, and by this afternoon I'll be wanting a nap!)
I too am changing my workout to focus on training for the Denver 1/2 marathon. I started with Round 2 of the Challenge this week and completely forgot that I wanted to add more running! (I think I was operating on auto pilot) I've been doing the workout that I did for the last couple weeks of Round 1. However, this morning I ran 4 miles!!! (for the first 30 minutes I used HIIT and then for the last 17 minutes I just ran a steady speed) yay me! I've never run a complete 4 miles before (walk/run yes, but not run) so that's an accomplishment for me right out of the starting gate!! My plan is to attempt running 5 miles on Saturday (since I'll have more time).
I think my body has been naturally telling me about the fresh foods because that's what I've been eating this week and my skin feels and looks better already and I love the food choices!
This morning I made myself a protein smoothie with orange juice, DanActive Immunity vanilla, fresh raspberries, soy protein powder, and ice. MAN! was it yummy!!
My biggest issue lately has been that by about 2 or 3 PM I'm toast! done! I get home from work, make dinner, prepare for the next day and by then if I sit down, I can't keep my eyes open. I do get up at 4:15AM and workout at 5AM 6 days a week. Because I seem to bloat when I have starches I limit them so where can I get some extra energy from? Any ideas? Anyone?
Have a blessed day all!
Beverly

Thanks Chris for an awesome thread...I was just popping around the site randomly and voila!!! This is the beauty of this site...so much motivation, knowledge, shared interest in being as fit as we can be...and its everywhere here. I just ran a half in Wilmington, Delaware and am also signed up for Denver...so will be using Hal's training as well...although modified so I can incorporate the interval cardio. I only run 2 shorter runs during the week and the long one every weekend...seems to work ok for me...good luck with your training. Susan

Awesome...Susan....Maybe some of the newer runners here can reach out to you for help too....thanks for posting and come back again soon....

I am attaching a link to my blog that includes my training schedule for round 2 with emphasis on the Denver run....I modified Hal's program a bit to fit into my schedule....please feel free to take a look at it and tell me what ya think....

Chris G..

http://www.transformation.com/gymaga...Schedule/39469

I found it and thanks for it Chris!! As usual a wealth of information Tina