Terra - Frozen boiled eggs - YUCK! Our refrigerator at work froze my lunch - I had a frozen salad a couple weeks ago. Then I promptly adjusted the temperature. Who sets it at the highest level??

Well, I'm Day 2 on the different meds... 2 weeks of this med, 2 weeks of no meds. What I'm finding is that this med leaves me with a dull aching head. I wake up with it, it lasts throughout the day and seems to be resistant to advil and tylenol. Ugh!! Thank goodness only 12 more days of this. Then on to other side effects. Oh well, it is what it is.

On a GOOD NOTE...

I had a fun 45 min workout doing Just Dance. Not as intense as my other workouts throughout the week, but I always save Friday for a fun workout.

I stuck on eating plan yesterday (and so far today).

I'm in a much better mental space.

I lost 4 lbs this week!!! (most I'm sure was water retention - but I'll take it!)

Way to go Terri!!

Happy Friday Team!

It's day 61 of my 10 - week challenge. I did not exercise yesterday, but I kept my other commitments to log food and post to T.com.

Even after a day off I was still tired today. I stopped my FBWO at 30 minutes. This is the fourth week in a row of hard workouts for me. Next week is Spring Break and I'm planning to use that as a recovery week with easier workouts. As a result of this week's experience, I've decided to change my pattern to three hard weeks in a row and then a recovery week. The fourth week of this cycle has been a killer. This pattern will work out well for the Spring Challenge, as I'll do three full cycles of hard and easy workouts.

Good job, Terri! Hope you feel better soon.

Take care everyone.

Hal

Carolyn Lovejoy shared this image (above) today so I wanted to pass it on...


I enjoy Fridays. Looks like this weekend is shaping up to be a medium-paced weekend. Not slow but not too busy. We have a few things lined up but nothing to stress over. I'm looking forward to using the down time to plan, focus, and re-energize!


Meals:
M1 - Protein shake
M2 - RightLight
M3 - Turkey sandwich
M4 - RightLight
M5 - Chicken, vegetables
M6 - Protein shake



.

Hello All,

Checking in Quick. Busy Day!!

Working out tonight, Back and Biceps. Tomorrow will be a long run, 10 miles.

Meals:
M1 - Low Sugar Cereal, Milk, and Cottage Cheese
M2 - Right Light and Banana
M3 - Ground Beef, Couscous and Veggies
M4 - Right Light and Apple
M5 - Unknown, I have to make something
M6 - Greek Yogurt

I've been praying about something, my bible study has been talking about sharing our God given gifts. A while back I joined our Worship Team and have struggled with getting my voice back in shape and coordinating my schedule to sing (we alternate singing so you get to sing about once a month, which I've had conflicts several times). This all leads me to wonder if this is the gift that God intends for me use/share right now. Wondered if you guys could pray as well that God leads me to serve in the way he intends for my life right now. I would be very grateful for that.

Sincerely,
Robin

Keep off the weight with the ‘Seven Habits of Successful Weight Loss Maintainers’

Even if you’ve been a total flop before, you can be a dieting success.

Through the National Weight Control Registry at Brown University Medical School (nwcr.ws), J. Graham Thomas studied the habits of about 6,000 adults who had lost 30 pounds or more and maintained the loss for at least one year. Writing in the American College of Sports Medicine’s Health & Fitness Journal, he identified these “Seven Habits of Successful Weight Loss Maintainers:”

1. Physical activity: engaging in 200 minutes a week (average 29 minutes a day) of moderate-intensity exercise.

2. Limit TV watching to less than 10 hours a week.

3. A low-calorie, low-fat diet with less than 30 percent of the calories from fat; use low-fat versions of dairy, dressings and sauces and artificial sweeteners such as diet soda instead of regular.

4. Consistency: relatively little food variety and the same pattern daily; no splurging.

5. Eat breakfast, but not high-fat bacon and eggs, to help curb hunger and prevent overeating later.

6. Avoid emotional eating and gorging; fast food meals limited to less than one weekly (compared with two to three for average Americans).

7. Monitor yourself. Weigh yourself weekly, track calories or fat grams.

LBWO this morning felt very good . Need to go up some in weight and going to work harder on my next LBWO . the past 5 day been doing very well on my nutrition . Been following Bill EFL nutrition plan to the letter . And every day I feel more and more energize . In the morning I'm going to get home and have one heck of a 5-25 air bike ride . Phillip

Good morning team!

It is Saturday! I am feeling great today. How are you doing?
I am off to the hockeyrink with my 9 yr son. Have planed an outdoor jogg... Fearing that, but will be proud when it is done.
May 12 th I will run/jogg/walk a half marathon and need to start practice...

Let´s have fun working out today

Overall Notes: I've heard it said that, "A coincidence is an act of God in which He chooses to remain anonymous." I figure that when I get a series of coincidences that (coincidentally) all seem to happen around the same time, that is God shouting at me about something and I'd better listen. Here is a brief list of coincidences:
- I wrote a couple of weeks ago (you may recall) that that I had decided to emphasize fasting as a part of my spiritual discipline during this year's season of Lent.
- My beloved is out of town for two weeks. I had the idea pop into my head that this may be a good time for a lengthy detoxifying juice fast (for health benefits on top of spiritual benefits) since it is easier to do that when there isn't someone else in the house cooking meals.
- As part of my ongoing home reorganization, I was reviewing the books on my bookshelf a couple of days ago and noticed a book that somehow, years ago, got placed on the shelf unread. I flipped through it and it opened to a chapter on detoxing with a juice fast.
- I get Netflix DVDs in the mail. A long time ago, I placed a documentary on the food industry in my video queue. It worked its way to the top of the list and was delivered yesterday and I watched it. One of the folks being interviewed emphasized the necessity of detoxing, and cited the use of vegetable juice extraction as a method that assists in this.
- I ordered a book with a DVD a few weeks ago on the subject of orthomolecular medicine (i.e. the healing power in nutrition). It arrived 2 days ago. I haven't read the book yet, but the DVD emphasizes the necessity of "eating your veggies" and suggests that an easy way to get those nutrients is with juicing.
- If one is going to detox in a lengthy juice fast, it is wise to consult with a doctor at the beginning. "Coincidentally," I just had blood work taken at the lab yesterday, and on Monday, I'll have my 4-month post-surgery checkup with my cardiologist (who is very open to alternative medicine treatments, prevention, and to my "taking charge" of my own health - unusual in a doctor ).

With six coincidences like that in a short time, my ears are ringing with God's shouting.

I think a physical detox would be helpful for me right now. My body was loaded with powerful chemicals in the anesthesia during surgery and with various medications afterwards, plus during my recovery, I slipped back into some unhealthful habits (for example, I re-initiated my Diet Coke addiction). In cleaning out the long unused extra building in our new home, I breathed in who-knows-what in the vast amounts of dust, as well as inhaling the paint fumes and other chemicals that I've been using in the remodeling. Spiritually, as a recent retiree, I'm at a transition point in my life and I could really use some divine direction - and that usually comes only with enhanced listening. Yeah - a lengthy fast sounds like just the thing to address many issues.

Like the cowboy once said, "This ain't my first rodeo." For instance, last year, I did a 10-day juice fast for health and spiritual reasons, and I got a lot out of it. Back then, I posted background material on the benefits of a juice fast. I'm sure that you printed out my blog essays, framed them, and hung them on your kitchen wall for ready reference. Just in case the paper has become faded and hard to read, here are links to the blogs:

http://www.transformation.com/Debtcrusader/blog/The-Transformed-Life/Health-Benefits-in-a-Juice-Fast/151609

http://www.transformation.com/Debtcrusader/blog/The-Transformed-Life/Spiritual-Benefits-in-a-Fast/151657

http://www.transformation.com/Debtcrusader/blog/The-Transformed-Life/Why-I-Am-Fasting/151725

Read 'em or not - your choice.

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

Today’s Exercise: Stretching/Core strengthening routine; LONG RUN - 5.8 mile easy pace endurance run
Countdown: 7 days until the ”Guana Tolomato Matanzas Reserve” 10K trail run in S. Ponte Vedra Beach

Today’s Food Plan: Juice Fast (Only Home-Extracted Fruit & Vegetable Juices -- see above)

Tom

Greetings! I'm going to move to only posting on my blog on weekends since most are enjoying their family time. You can always drop a line there. Wishing everyone a great weekend.

Blessings, Al

It's Saturday, day 62 of my 10 - week challenge. Yesterday I kept my three commitments, although my workout was hard and I was tired. I'm getting extra rest now and looking forward to our family vacation next week.

I'll head off to the gym in a little while to do some HIIT. Not sure how that will turn out, given how tired I've been, but I want to make the effort.

I hope everyone has a great weekend.

Hal

Hi guys

We are having some gorgeous days in the UK at the moment and today I got out on my bike and enjoyed the day

My hubby and I rode probably 8 miles and it was great!! My breath is still not back to my regular level but I am getting there

So I am excited to get on the call tomorrow. If anyone outside the US needs help please just email me!!

Talk tomorrow

Lots of love

Niki xx

Saturday
This past week was a successful week with exercise and my nutrition. Last night was my "free meal" which consisted of salmon, salad, and a some slices of pizza. Enjoyed some M&M's also after dinner with the kids as we had "movie night".

Exercise
Woke up early this morning and went to the pool to swim laps.

Nutrition Today
M1: Right Light protein shake mixed with EAS whey protein
M2: Eating for Life turkey sandwich, small salad, and a glass of water
M3: Right Light protein shake mixed with EAS whey protein
M4: Grilled chicken, steam green beans, brown rice, and a glass of water

First week of the Spring Forward Challenge down . Energy up feeling very good and 7lb lost so far . I can hear my fat crying . Phillip

Overall Notes: Yesterday went well on the first day of the juice fast. However, I find that the "detox effect" is --- ummmm, let's keep this delicate --- the "detox effect" makes it advisable for me to remain within a short sprinting distance of the bathroom. As a result, I am playing hooky from church this morning. No, playing hooky had nothing to do with changing the clocks to Daylight Savings Time - although the time for the service DID seem to come up pretty quickly after wake-up. Today, I'm planning an easy day of reading and relaxing, punctuated by occasional bathroom sprints.

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

Today’s Exercise: Stretching/Core strengthening routine; bathroom sprints
Countdown: 6 days until the ”Guana Tolomato Matanzas Reserve” 10K trail run in S. Ponte Vedra Beach

Today’s Food Plan: Juice Fast (Only Home-Extracted Fruit & Vegetable Juices)

Tom

Good morning all! Its a beautiful snowy wonderland here and with the fog it is down right amazing out there today. I took a half a free day yesterday went our for Indian food with my hubby last night, so good!

Today I am grateful for my parents (who took my girls yesterday so my hubby and I could have a date night), my children, my hubby, the dogs, Indian food and mother nature.

Today I will be staying on track with food, getting my exercise done and making my plans for the coming week. With any luck I will make the conference call, but no guarantees... And now I'm off to get the workout in before I get dragged off to other things!!!

Have a wonderful Sunday!

Day 63 of my 10 week challenge. In 9 weeks I have lost 11.6 pounds (an average of 1.3 pounds a week). During the Spring Challenge my goals will be to lose 20 pounds in 12 weeks and drop my body fat by 6% (to 25.5%).

I kept my commitments yesterday. I exercised (new personal best on elliptical - 6.25 miles in 40 minutes), logged my food and exercise, and posted to T.com. Today is a travel day. Looking forward to Spring Break.

Hal

I'm happy to be back on this program. Started back in Jan. officially February 1 for an 18 week plan, reviewing and posting the 18 steps in Mellie's group, eating with intention, and rebuilding muscle.

My results have been extremely satisfying!

My strength is up about 10%, half way back where I left off last July. The thing is I have more energy, I'm amazed again how good weight lifting and cardio exercise feels, not as sleepy in the afternoons, a feeling of strength and good blood flow, a sense of overall well being.

My eating is much better now than when I'm not following the program. By having a plan, helps not fall back into high fat high sugar ways of eating. I will admit I have messed up some here and there in this challenge.

I love cooking the 'eating for life meals' each week. I prepare four times the size for left overs. My family enjoys most of the things I prepare, and cooking really has become an enjoyable pastime. I prepare some weight watchers recipes also. You can Google anything weight watchers, and get detailed instructions for other delicious meals.

This web site is the glue for my program. It ties together the pieces of this planned way of living. I appreciate everyone here sharing their stories and insight. T.com keeps me accountable and moving in the right direction. Thanks for being here and all you do!

Have a great Sunday.

Brad

Hey Inside and Out Transformers!

I sure do appreciate you all being here and for all your inspiration. Like several of the groups I check in with, It really helps because I take each of you and your energy into every workout, and every ride. So, thank you. I still have a ways to go but I know its a matter of when, not if.

My P90x Challenge ends today. I've taken measurements and weighed in. I'm happy with the results so far. Looking back, my first weeks were the roughest. I had days missed on my workouts and the results for that first 30 were to be LESS than expected. I came back strong in the second and third months, having complete months. I rode my bike to school on the days I worked out for bonus calories spent which paid huge dividends. There is something to be said with "progress not perfection" and that is true, but equally important is being consistent and true to self and the importance honoring self-commitments.

With that in mind, here are the stats:

Start date: 12/12/11
End date: 3/11/12
Before Weight: 251.0 lbs. @ 40.01% BF, 100.43 lbs. LBM 150.57 lbs.
After Weight: 229.4 lbs. @ 33.9% BF, 77.77 lbs. LBM 151.63 lbs.
BF % Change: 6.11%
-22.66 lbs of fat loss, 1.06 lbs of LBM gained.

Chest: 47" --> 44" --> -3"
Arms: 15' --> 15.5" --> +.5"
Waist: 44.5 --> 42" --> -2.5"
Hips: 44.5 --> 41 --> -3.5"
Thigh: 23.5 --> 22.4 --> -1.1"

It's not over! It's a brand new game now, and I am doing P90x2 starting tomorrow. New goals have been set, new mile markers and I will get to 200 lbs and below!.

I plan to rest and maybe XStretch a bit later, but I am mainly focusing on rest nutrition. Sundays are my rest days and freedom from planning days as well. I for the most part eat by the portion method and allow myself a day where a special meal would help me break a meal plateau. I've lost fat that way by mixing it up.

In my honest opinion, P90x rocks. It's fast, challenging and fun as you get into better shape. I've created a healthy space that is mere footsteps away from my bedroom. With just a pull up bar and some basic dumbells, all I have to bring is the heart, fire and intensity. Adding in the bike rides and its just developing a clean eating plan, being consistent with the workouts, and you get results. I may not be like the "hard" bodies yet, but I will get there. Bank on it.

Time to "Bring it" with P90x2. Cool

Have a great Sunday!

Namaste,
Al

Photo Collage:

I truly hated this moment:

P90xBefore by
Boots46, on Flickr

But, I felt better about this one:

P90xAfter8wks by Boots46, on Flickr

I'm fired up and ready for the next 90 days:

P90xAfter12weeks by Boots46, on Flickr

Possibilities are endless if you just BELIEVE.