I can't believe that 12 weeks have gone by. Someone that I respect reminded me this morning that it is a challenge for life, not just the 12 weeks. True.
As for results...the best thing that I accomplished was establishing a morning workout routine. Adding weights has made a world of difference in how my body feels and I know for certain that I'm much stronger than I have ever been. Both in will and in body.
I did not have any difference in my numbers from last month. I maintained my loss in inches and weight over the past 4 weeks. Had I been more strict with my diet, there may have been a change. I went back to start of this blog and re-read my words. I found the diet to be easy and the workout to be a challenge. HA! It seems that I thrive on challenge and as I think about it, it has always been this way in my life. Even as a little girl, if I thought something was too easy, I ignored it. I suppose that is a lesson for me. Don't ignore the "easy" as it will be sure to haunt you later!
The "Inner Transformation Questions" that I had to fill in at the beginning of the B4L challenge were:
What was the turning point you experienced that made you decide to compete in the B4L challenge?
Answer...being so tired and unmotivated.
Comment now...I've got great energy. Motivation is high and I feel strong about my future health.
What were your initial 12 week goals?
Answer...lose the belly fat and about 30 pounds.
Comment now...the majority of the belly fat is gone, but there is still work to be done. I lost 16 pounds and will lose the rest in due time.
Who would you like to inspire to enter the B4L challenge and why?
Answer...All of my friends that have children. They need to be at their best/healthiest since they're molding the next generation of habits/lifestyle.
Comment now...my dear friend took her children out for a bike ride last week. I'm sure that it wasn't me that inspired the event, but I certainly did smile with pride in the way that she is raising her family. She is showing her kids how to live by example, not just with words.
Like my blog is titled, my body is a work in progress.
Sunday, June 28, 2009
Monday, June 22, 2009
Harsh Reality...bites!
It has just hit me that I'm in my final week of B4L. How can it already be week 12??? I'm not ready to take my final picture! Dag bless it.
The bottom line is that I didn't give the diet portion of this program 100%. I was certainly there for exercise...as a matter of fact, I can say with confidence and pride that I gave 110% to the workout part of this thing. Had my diet been in line, I'd have seen the scale move more. My personal goal was to see a 30 pound loss. Instead, I think it will be about half that number. Measurements will tell the full story at the end of this week. Ack. Only one more week. My "dieter brain" is telling me stupid things that wont help me in the long run. So I'm ignoring that discussion. I can't stop it, but I can certainly push it to the back where it is a more muffled voice.
I've been listening to a lecture about Inner Peace by Eckhart Tolle. He speaks of accepting the present moment as it is. At the present moment, I am stronger than I was at the start of this program and I have more energy. For this, I am happy.
The bottom line is that I didn't give the diet portion of this program 100%. I was certainly there for exercise...as a matter of fact, I can say with confidence and pride that I gave 110% to the workout part of this thing. Had my diet been in line, I'd have seen the scale move more. My personal goal was to see a 30 pound loss. Instead, I think it will be about half that number. Measurements will tell the full story at the end of this week. Ack. Only one more week. My "dieter brain" is telling me stupid things that wont help me in the long run. So I'm ignoring that discussion. I can't stop it, but I can certainly push it to the back where it is a more muffled voice.
I've been listening to a lecture about Inner Peace by Eckhart Tolle. He speaks of accepting the present moment as it is. At the present moment, I am stronger than I was at the start of this program and I have more energy. For this, I am happy.
Tuesday, June 16, 2009
Adding another twist
Now I KNOW that all of the Pro's say to NOT change what you've been doing the past couple of months as the B4L 12 week challenge comes to an end, BUT...BUTTTTTT...my butt is still holding fat and I need to reel in the food issues. I could be shooting myself in the foot. Let's just see how it all pans out. I don't plan on stopping my workout program just because the 12 weeks end, so it shouldn't be that big of a deal that I'm shifting my food plan over. I'm going to follow the Abs Diet, which is basically the way that I eat. I just need to pay attention and working off of their list will help me with that A.D.D. that I seem to have.
Here are the basics of the program:
The Abs Diet Cheat Sheet
Number of Meals:
Six a day, spaced relatively evenly throughout the day. Eat snacks two hours before larger meals.
Portion Size:
While many diets center around controlling portion size, the Abs Diet is designed to be self-controlling. The high-fiber, high-protein foods you'll encounter in this book will fill you up and keep you feeling full for hours. Your body will tell you when it's time to eat -- and when it's time to stop.
Nutritional Ingredients to Emphasize:
Protein, monounsaturated and polyunsaturated fats, fiber, calcium.
Nutritional Ingredients to Limit:
Refined carbohydrates (or carbs with a high glycemic index), saturated fats, trans fats, high-fructose corn syrup.
The Abs Diet Power Twelve:
Base most of your meals on these 12 groups of foods. Every meal should have at least two foods from the list.
Almonds and other nuts
Beans and legumes
Spinach and other green vegetables
Dairy (fat-free or low-fat milk, yogurt, cheese)
Instant oatmeal (unsweetened, unflavored)
Eggs
Turkey and other lean meats
Peanut butter
Olive oil
Whole-grain breads and cereals
Extra-protein (whey) powder
Raspberries and other berries
Secret Weapons:
Each of the Abs Diet Power Twelve has been chosen in part for its stealthy, healthy secret weapons -- the nutrients that will help power up your natural fat burners, protect you from illness and injury, and keep you lean and fit for life!
Alcohol:
Limit yourself to two or three drinks per week, to maximize the benefits of the Abs Diet plan.
Ultimate Power Food:
Smoothies. The combination of the calcium and protein in milk, yogurt, and whey powder, combined with the fiber in oatmeal and fruit, makes them one of the more filling and easy options in the diet. Drink them regularly.
Cheating:
One meal a week, eat anything you want.
Exercise Program:
Optional for the first two weeks. Weeks Three through Six incorporate a 20-minute, full-body workout three days a week. Emphasis is on strength training, brisk walking, and some abdominal work.
At-Home Workout:
Gym workouts and at-home workouts are both detailed to excuse-proof your fitness plan.
Abdominal Workout:
At the beginning of two of your strength-training workouts. One exercise for each of the five different parts of your abs.
pgs. 1-2, The Abs Diet for Women
Here are the basics of the program:
The Abs Diet Cheat Sheet
Number of Meals:
Six a day, spaced relatively evenly throughout the day. Eat snacks two hours before larger meals.
Portion Size:
While many diets center around controlling portion size, the Abs Diet is designed to be self-controlling. The high-fiber, high-protein foods you'll encounter in this book will fill you up and keep you feeling full for hours. Your body will tell you when it's time to eat -- and when it's time to stop.
Nutritional Ingredients to Emphasize:
Protein, monounsaturated and polyunsaturated fats, fiber, calcium.
Nutritional Ingredients to Limit:
Refined carbohydrates (or carbs with a high glycemic index), saturated fats, trans fats, high-fructose corn syrup.
The Abs Diet Power Twelve:
Base most of your meals on these 12 groups of foods. Every meal should have at least two foods from the list.
Almonds and other nuts
Beans and legumes
Spinach and other green vegetables
Dairy (fat-free or low-fat milk, yogurt, cheese)
Instant oatmeal (unsweetened, unflavored)
Eggs
Turkey and other lean meats
Peanut butter
Olive oil
Whole-grain breads and cereals
Extra-protein (whey) powder
Raspberries and other berries
Secret Weapons:
Each of the Abs Diet Power Twelve has been chosen in part for its stealthy, healthy secret weapons -- the nutrients that will help power up your natural fat burners, protect you from illness and injury, and keep you lean and fit for life!
Alcohol:
Limit yourself to two or three drinks per week, to maximize the benefits of the Abs Diet plan.
Ultimate Power Food:
Smoothies. The combination of the calcium and protein in milk, yogurt, and whey powder, combined with the fiber in oatmeal and fruit, makes them one of the more filling and easy options in the diet. Drink them regularly.
Cheating:
One meal a week, eat anything you want.
Exercise Program:
Optional for the first two weeks. Weeks Three through Six incorporate a 20-minute, full-body workout three days a week. Emphasis is on strength training, brisk walking, and some abdominal work.
At-Home Workout:
Gym workouts and at-home workouts are both detailed to excuse-proof your fitness plan.
Abdominal Workout:
At the beginning of two of your strength-training workouts. One exercise for each of the five different parts of your abs.
pgs. 1-2, The Abs Diet for Women
Monday, June 8, 2009
Week 10...what?
I've started week 10 of my B4L challenge. Why is it that I have that horrid feeling of, "Oh my gosh, the deadline is almost here and my science project isn't even close to being done!". 7th grade emotions are flooding me. Instead of seeing all of the progress, I'm dwelling on missed opportunities. Good grief.
So...progress...um...well...smaller pants. That's good. Bra is too loose...that's not so good. Strength has been gained. I've gone from 3 lb dumb bells to 10 lbs. Reps started at 12-10-8 and now I do 15-12-10. I can jog at 4mph, walk at 3.5mph and go to the full #10 incline on the treadmill. When it comes to food, I'm having some trouble with seeing the progress. This is where I am weak. I get it right about 80% of the time and this is what the book says that I should shoot for. If I played basketball, I'd only shoot from the 3 point line. Why settle for 2 points when 3 is a possibility??? What I've learned from the 9 completed weeks is that I can NOT go for more than 4 hours without eating...three is the preferred max. What I've also learned is that a very small amount satisfies my stomach, but not my mouth and brain. Mouth and brain need to learn to take a backseat to the stomach. This is where I have room for improvement.
Week 10, 11, and 12 to go...13 to eternity after that!
So...progress...um...well...smaller pants. That's good. Bra is too loose...that's not so good. Strength has been gained. I've gone from 3 lb dumb bells to 10 lbs. Reps started at 12-10-8 and now I do 15-12-10. I can jog at 4mph, walk at 3.5mph and go to the full #10 incline on the treadmill. When it comes to food, I'm having some trouble with seeing the progress. This is where I am weak. I get it right about 80% of the time and this is what the book says that I should shoot for. If I played basketball, I'd only shoot from the 3 point line. Why settle for 2 points when 3 is a possibility??? What I've learned from the 9 completed weeks is that I can NOT go for more than 4 hours without eating...three is the preferred max. What I've also learned is that a very small amount satisfies my stomach, but not my mouth and brain. Mouth and brain need to learn to take a backseat to the stomach. This is where I have room for improvement.
Week 10, 11, and 12 to go...13 to eternity after that!
Wednesday, June 3, 2009
That can't be good...
I totally kicked butt yesterday with my upper-body workout. This morning, I went out for my jog/walk with the dogs and about 10 minutes into it, my right arm went all "pins & needles" on me. I shook it out and it seems that I've pinched something up in my neck/shoulder area. I thought, "great, my muscles are so freaking big now, they're cramping my nerve endings". I'm sure that is a bit extreme...but I'm feeling some real owie-ness on my right shoulder.
Gonna work on stretching things out to see if it helps.
Crapper!
Gonna work on stretching things out to see if it helps.
Crapper!
Tuesday, June 2, 2009
Totally excited
My shoulders have been my weakest muscle since starting this program. The heaviest dumbbell that I've been able to lift with one specific shoulder exercise has been 5 pounds...and it took me about 6 weeks to get there. Pathetically weak!!! Well, today, I bumped it up to EIGHT pounds! I can remember trying the 8 lb weight a couple of weeks ago and I wasn't able to do the movement. Progress!!!
One thing that I wish that I'd have done was measure my arms. I swear that they are bigger. I wasn't wanting "bigger", but instead tone and definition. Oh well, now I'm bigger, toned and defined. :)
Today I failed to eat every 2-3 hours. I made a trip to the zoo and it turned out that I went from a 7am breakfast to a 2:30 lunch. NOT a good thing for me. It took a Myoplex Lite bar, several glasses of water, meatloaf dinner and a handfull of cherries (in 3.5 hrs) to finally feel satisfied. My blood sugar and body were screaming for help. Long story short...my snack bar was in the locker that I rented and if I were to open the door to retrieve it, I'd have to pay another $2 to get the key to lock again. Stupid, I know.
One thing that I wish that I'd have done was measure my arms. I swear that they are bigger. I wasn't wanting "bigger", but instead tone and definition. Oh well, now I'm bigger, toned and defined. :)
Today I failed to eat every 2-3 hours. I made a trip to the zoo and it turned out that I went from a 7am breakfast to a 2:30 lunch. NOT a good thing for me. It took a Myoplex Lite bar, several glasses of water, meatloaf dinner and a handfull of cherries (in 3.5 hrs) to finally feel satisfied. My blood sugar and body were screaming for help. Long story short...my snack bar was in the locker that I rented and if I were to open the door to retrieve it, I'd have to pay another $2 to get the key to lock again. Stupid, I know.
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