Did not want to do a workout this morning
But got it done heart is racing and it felt great what a 5-25 bike ride this morning .

Another morning workout done! Progress...right! My day always starts better when I get my workout in. Week has been going well overall. At work so gotta run right now...be back soon...



Cardio: 20 min HIIT elliptical

Meals today:
M1 - 2 eggs, oats
M2 - MRS
M3 - Roast beef sandwich
M4 - Protein bar
M5 - EFL Chicken Fajitas
M6 - Protein shake



Phillip - Great job on getting that work done this morning. Staying committed, even when we don't want to, is the "secret sauce" if there is any!


.

Exercise: Shoulders and Abs

Nutrition
Pre-Workout Supplements
Post Workout Supplements
Snacks: Protein Shakes
Chew Meal: Muscle Burrito (grilled chicken and beef, veggies, fat-free cheese, wheat tortilla)

*Drink lots of water

Overall Notes: Quick update. This evening, we are hosting a meeting for clergy and wives from Northeast Florida. It has not been well organized by the powers-that-be. We don't know how many people are coming to dinner - 20? - 30? - something else? It is supposed to be a pot luck dinner. If we don't know how many are coming, we sure don't know what foods are coming either. Eighteen salads and a bowl of green beans? Who knows? She-who-must-be-obeyed is feeling the pressure (she is the consummate hostess, and is very uncomfortable with the mystery status of an affair at her house). I'm doing my best to keep her from going to PanCon One (the highest Panic Condition available). She is also into a cleaning frenzy right now, and I have my orders, so .... gotta run. Things to do.

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

Today’s Exercise: Stretching/Core strengthening routine; probably nothing else other than honey-do things
Countdown: 11 days until the Memorial Day Half Marathon in Owensboro KY

Today’s Food Plan: As Low Glycemic Index & Limited Wheat as I can (considering the pot-luck dinner)

M1 (B’fast): Two poached eggs on sprouted grain bread toast; Fiber drink (psyllium husks, flaxseed, etc.)
M2 (Lunch): Leftovers from last night
M3 (Midmeal): Protein shake
M4 (Dinner): Personal Chef and Hostess (aka, spouse) will prepare enough pasta to feed an army and who-knows-what will walk in the door. [I've got a protein backup plan for myself, just in case.]
M5 (Dessert/Snack): Protein shake; fruit

Tom

Happy Thursday!

Exercise is done! I know I say it all the time, but I really am loving my T/Th weight lifting class.

Food is on track and I have a goal to keep it clean for the next 10 days. That is all the time I have left before I go on vacation and I will wrap up my Spring Forward challenge next Friday night/Sat morning before we leave. I've struggled with nighttime eating lately and I have to stop my post dinner/off plan eating!!! I will do that now!

Today I am grateful for a yard to plant veggies and beautiful flowers in, the sunshine to help those plants grow, and with any luck, the veggies from my garden to eat later this year. I am also grateful for my accountability partners, for their support and wisdom! And as always I am grateful for my girls and hubby, they make me smile every day!


What are you grateful for today?

Finally, finally, finally....my 8 week progress is posted. This has been one of those weeks that I have been running around like a chicken with my head lopped off,lol.

Here are my 8 week stats:
Weight:
Start: 186 lbs
8 wk: 166 lbs.
20 lb loss

Waist:
Start: 41 1/2
8 wk: 36 1/2
5 inches lost

Thigh:
Start: 26 1/2
8 wk: 23
3 1/2 inches lost

Upper Arm:
Start: 15
8 wk: 13 1/2
1 1/2 inches lost

What works?
Keeping meals simple and taking things one day at a time.

What doesn't work?
Missing meals. If I get distracted and forget a meal I get hungrier during the next meal which makes it hard to monitor portion control and moodiness from cravings.

Pics are here:
Front Start & 8 wk / Bill Phillips Transformation
Start Side & 8 wk / Bill Phillips Transformation

Ate clean today and got in my cardio workout.

Wishing everyone a wonderful day!

Guten Morgen, jedermann! (good morning, everyone!)

Andrea, amazing progress! Way to go girl!

I'm grateful for a great night out with the family at the baseball game.
I'm grateful for the kick butt workout I did yesterday.
I'm grateful for a new day today.
I'm grateful for 13 days of sobriety.
I'm grateful that the team's support has helped Katie through a tough time.
I'm grateful for Jessica's right choice yesterday.
I'm grateful that my son gets to study in Germany this summer.

Positive Mindset

1. Do a 5/25 HIIT this morning. Win!
2. Spend some quality time with Joe before he leaves today. Win!
3. Check in with my sponsor. Win!
4. Follow my meal plan. Win!
5. Complete and submit Colton's application to the National Jamboree.

Supporting others

1. Support Tom, Darcy, and Gray by texting. Win!
2. Support T.com friends by posting and reading. Win!

Three things I did well today

1. Bought a great camera package for Joe to take to Germany. Win!
2. Had a wonderful dinner with Mike Byrnes. Win!
3. Did my cardio, even though it was hard. Win!

One thing I can do better tomorrow

1. Complete my list.

Meal Plan

M1 - coffee, half and half, tall non - fat latte, protein drink Win!
M2 - protein drink, fruit Win!
M3 - chicken salad on whole wheat Win!
M4 - string cheese, watermelon Win!
M5 - Mahi Mahi, grilled vegetables, salad and honey mustard dressing Win!
M6 - grape nuts, greek yogurt Win!

Mike Byrnes and I had a great dinner tonight. Really enjoyed our conversation. Next time he's in town we're going to work out together.

Hal

Atta girl, Andrea!!!

Overall Notes: The clergy meeting and pot-luck dinner was canceled yesterday. I don't think that ANYBODY was really ready for it. (Hallelujah!!) It was poorly organized, and announced way too late, and many of the folks were calling to express regrets due to schedule conflicts.

That means that our hosting duties did NOT interfere with a different, joyful event. Last night, our Navy sailor son returned home from a six-month deployment. I was reminded of my many homecomings - the air terminal was full of young Navy wives "dressed to kill" towing small children. The excitement was like static electricity in the place. Our two grandsons were bubbling over to see daddy come home. My daughter-in-law --- well, if she smiled any broader, it would have pushed her ears to the back of her head. She-who-must-be-obeyed was thrilled to see her baby come home - OK, so was I. We're going to give him a day to be with his wife and kids, but tomorrow they've all got to come to our house for a cookout and sea-story-telling session.

Yesterday, my knee started bothering me for no apparent reason. It is less troublesome today, so I might get in my long run, but I don't want to push it. That's all I need is a run-stopping injury 10 days before the half marathon.

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

Today’s Exercise: Stretching/Core strengthening routine; ?? maybe ?? 9.5 mile easy pace distance/endurance run
Countdown: 10 days until the Memorial Day Half Marathon in Owensboro KY

Today’s Food Plan: Low Glycemic Index & Limited Wheat

M1 (B’fast): 2 poached eggs on sprouted grain bread toast; Fiber drink (psyllium husks, flaxseed, etc.)
M2 (Midmeal): Vegetable Juice
M3 (Lunch): Leftover quinoa pasta & meatballs from last night
M4 (Midmeal): Protein shake
M5 (Dinner): Personal Chef (aka, spouse) has not yet determined / revealed this.
M6 (Dessert/Snack): Protein shake; fruit

Tom

Friday
I closed the store last night, so I got more rest in this morning. Up at 7am and in the gym for a leg workout. I will need to spend a little more focus on the legs tomorrow.

Nutrition
m1: pre-workout supplements
m2: post-workout supplements
m3: protein bar
m4: whey protein shake
m5: muscle protein-veggie pizza

Crazy day!!! But it's FRIDAY so hey!!! Looking forward to hitting the gym this weekend for some extra cardio. Wrapping up week 7 of the Spring Forward Challenge.




Lifting: Shoulders, Legs
Cardio: 20 min HIIT elliptical


Meals:
M1 - Eggs, oats
M2 - MRS
M3 - Chicken, baked potato
M4 - MRS
M5 - Free meal
M6 - Protein shake


.

Thanks for posting things that you are excited about and thankful for....that positivity was something I really needed right at this second. Instant gratification thanks to your posting. Enjoy your week!

So, I DID IT!!!! I finished my triathlon and it was a great success!!! 400 meter swim, 12 mile bike, and 3.3 run. My goal was to finish under 1:30….my time finished was 1:24!!! I was super stoked. It was an awesome race. My swim went great, but at transition 1 I couldn’t get my shirt on cuz I was wet! It was horrible. My transition time there was over 3 min. where most of the girls were in and out in just over a minute. Oh well, that is something I can work on next time. ) I was a little nervous about the bike ride cuz I haven’t been training as much as I would have wanted, but it turned out well. As for my run, I was doing great till about mile 2. Then I turned a corner and saw my sister and all my little punks cheering for me! They even made signs that read, “Go mom!” “Mom rocks!!!” “I love my mom!” It was awesome and they were just where I needed them to be cheering me on. My little boy was even playing the bongo drums and cheering. It was so great!

If I was 1 minute faster I would have gotten 3rd in my age division. But I am just happy I did so well and I feel like I can now push myself even more! The best part was that I inspired my hubby to do a triathlon with me! He is going to start training and we are planning on doing one together June 16th! I am so excited! )





This week has been a challenge, but I think my body is just recovering. Plus I am out of town...and it has been really hard to eat clean. I did great the first few days, but something in me gave up the fight and I have been eating junk ever since....till this morning. I got a good run in and a good clean start with my first two meals. Hope I can keep it up! It is HARD to eat clean when I am not in my groove at home. )

Hope everyone has a fabulous day and weekend!!!!

Angela

Angela, congratulations on the triathlon!

I'm grateful that Mike Byrnes (a Transformation Camp friend) and I got to have dinner together last night. We talked for a couple of hours.
I'm grateful for the support of this group. Mike and I agreed that the support makes all the difference.
I'm grateful for another beautiful day in Dallas.
I'm grateful that Colton got a special award at school yesterday.
I'm grateful that I'm getting a massage today.
I'm grateful that our family is going to Morning Feeding at the zoo tomorrow.

Positive mindset

Do my UBWO this morning.Win! I had a great workout this morning!
Follow my meal plan today.
Check in with my sponsor today. Win!
Complete Colton's Jamboree application. Win!
Do 2 12 step assignments.

Supporting Others

Support Tom, Gray and Darcy by texting today. Win!
Support T.com friends by reading and posting today.Win!

Three things I did well today

1. Great UBWO. 65s on incline, 20s on lateral raises, 100 on seated row, 35 on curls, 50 on triceps. Win!
2. Finished Colton's jamboree application. Win!
3. Ordered a new pool cover pump. Our old one died and a pair of mallards has been swimming on our pool cover, and we have a frog who serenades us at night! Win!

One thing I can do better tomorrow

1.

Meal Plan

M1 - coffee, half and half, tall non - fat latte, protein drink Win!
M2 - protein drink, apple Win!
M3 - cottage cheese, raw veggies with Ranch, watermelon Win!
M4 - protein drink, apple Win!
M5 - chicken Caesar salad, French onion soup
M6 - protein drink, apple

I'll be back later to update this.

Hal

Happy Friday!

Darn it - they put me in charge today!!! Just makes for a busy day.

ANGELA - WAHOO, you totally rock! Congrats!!!

Staying on track with food and taking a rest day today! Planning on a simple sushi roll tonight and hopefully a walk with my four year old. Reminding her it is "Disney World vacation" training is always a motivator for my four year old!!!

Have a wonderful and grateful day!

Overall Notes: I don't have much time to write this morning. It's a sad & happy day. Sad because I have to get ready soon to go to a funeral. Happy because my son & his family are coming to our house this afternoon for a cookout & reunion. I'll include some happy-snaps of the homecoming on Thursday evening.

Yesterday, I decided to err on the side of abundant caution. Instead of exercising and pushing the limits, I took my achy knee to my osteopath for an evaluation. She advises a few more days of low activity, and if that doesn't do it, we'll take an MRI. I still can run the half marathon, however. I'll just get an Ace knee brace.

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

Today’s Exercise: Stretching/Core strengthening routine
Countdown: 9 days until the Memorial Day Half Marathon in Owensboro KY

Today’s Food Plan: Low Glycemic Index & Limited Wheat

M1 (B’fast): Open Face Ham n Egg Sandwich (1 slice of sprouted grain bread toast, thin slice of ham, 1 egg, thin slice of cheese); Fiber drink (psyllium husks, flaxseed, etc.)
M2 (Lunch): Maybe who-knows-what at a funeral reception
M3 (Midmeal): Steaks on the grill; corn on the cob; fresh veggies on the grill
M4 (Dessert/Snack): Protein shake; fruit

Tom

TOM- Such a beautiful family! I have a nephew in the military and it is such a joy when he gets to come home.

Today's Meals:
Meal 1: Protein Bar
Meal 2: Right Light Shake
Meal 3: Turkey Sandwich
Meal 4: Right Light Shake
Meal 5: All in one Dish, Veg.

Workout: Plyometric Cardio Circuit (40 min)

Wishing everyone a wonderful, relaxing weekend!

Overall Notes: We had a great time with my son and his family yesterday. It is great to have him back at home. Church services will take up the morning today. I usually have Sunday as my day of rest - but I've been "resting" so much this past week that I think I'll try a little run in the forest this afternoon to test out my knee. Other than that, I plan a quiet day.

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

Today’s Exercise: Stretching/Core strengthening routine; 3.8 mile interval training run
Countdown: 8 days until the Memorial Day Half Marathon in Owensboro KY

Today’s Food Plan: Relaxed Rules Day (but still mainly Low Glycemic Index )

M1 (B’fast): 2 slices of crispy bacon; 2 fried eggs; 1 slice of sprouted grain bread toast w/butter; Fiber drink (psyllium husks, flaxseed, etc.)
M2 (Lunch):Leftover Polish sausage & sautéed cabbage
M3 (Midmeal): Protein shake; a palm full of blueberries
M4 (Dinner): Probably leftover steak & grilled chicken from yesterday's cookout
M5 (Dessert/Snack): Protein shake; fruit

Tom

doing very good down from 197 to 185 lb . I have not seen 185 in 9 years in my BFL days lol . It has been a hard road with all the up and downs . But I kept trucking along . When I did not feel like working I did it . And when I miss my work out I work harder the next day . I had to fight a sweet tooth and still do and I'm winning lol . I have been doing Transformation for a year and a half now My starting weight was 247 would not admit to that but it was and now I'm a healthy 185 lb god bless you all Phillip

I started a thread for the new week!

Inside & Outside Weekly Thread May 21-28

I'm grateful for a new day, and God's grace, mercy and forgiveness. I had a relapse yesterday, but I'm starting fresh and strong today.
I'm grateful for my teammates.
I'm grateful for the miracles of modern medicine, and pray that Will's implant is successful.
I'm grateful that I get to fast today and have a colonoscopy tomorrow! (yeah, I'm having a hard time believing that, too!)
I'm grateful for progress. At the gym yesterday a friend said "You're getting skinny!" I also bought a smaller Scout shirt yesterday - Large - and it fits!

Positive Mindset

1. Do a cardio HIIT this morning. Win!
2. Attend my 12 step meeting. Miss.
3. Send my lens to Canon for repair. Win!
4. Find a way to drain the pool cover before next week. Miss. Can't get a new pump before next week.
5. Catch up on paper work for GIA and twelve step group.

Supporting others

1. Text Tom, Gray and Darcy. Darcy's been fighting a sinus infection, so keep her in your prayers. Win!
2. Support my T.com teammates by reading and posting. Win!

Three things I did well today

1. Good cardio workout. Win!
2. Shipped my lens to Canon. Win!
3.

One thing I can do better tomorrow

1.

Meal Plan

Liquid diet. Preparing for Colonoscopy.

I'll update later.

Hal