BFL in Hampton Roads

You’ve got to eat to live, right? Why not eat to THRIVE?

The problem with most diets is that they focus on what you are not allowed to eat, or they are more concerned with cutting calories than producing results. It’s a proven fact: if you do not eat enough, your body will compensate by slowing your metabolism and hoarding what you consume as fat, as it feels you are in starvation mode.

Body For Life is different in that you eat six smaller meals daily — about every two to three hours.

Here’s some examples of Authorized Foods from the Body for Life book:

Of course, there are other foods that you can eat that are low in fat and high in nutrients — these are just examples.

The important thing is that 40% of your calorie intake should be from quality proteins, 40% from quality carbohydrates, and no more than 20% from fats.

How much to eat? You carry the perfect portion guide with you. A portion of protein is approximately the size of the palm of your hand. A portion of carbohydrates is equivalent to the size of your clinched fist.

Remember to drink at least 10 cups of water a day.

Should you decide that you can’t take the time to do this for all six meals, the answer is simple: nutrition shakes and bars. The important thing is to be diligent in reading the labels. While Bill Phillips recommends EAS products (including Myoplex™), they aren’t the only thing you can use. But remember — don’t think you can get by with SlimFast products or “cheaper” products (which are majorly water and sugar (or worse — high fructose corn syrup)). Read the labels, know where the hidden sugars are. Some sugar is fine — but things like V8 Splash — where the first two ingredients are water and high fructose corn syrup are definite no-nos.

Just remember — on your free day, you eat whatever you want.

The important thing to do is sit down and plot out what you’re going to eat, and when, using PDF file that may be found here. This way you can keep track what you should be eating, what you actually are, and you can keep yourself on track.

Remember — focus on progress, not perfection. There will be days you don’t get all six of your meals in. Try harder the next day, and you WILL make it!

Visit http://lists.thesilverblue.com/listinfo.cgi/bodyforlife-thesilverblue.com to subscribe for discussions and conversations regarding Body For Life!

Made it through a free day without going too hog wild (really, once I started eating, I wasn’t too interested in stuffing myself, and that helps).

My problem, this weekend? When I went out to breakfast with friends, I left food on the plate. Half the omelet, to be precise. I’ve been raised that you clean your plate, and you eat what’s put in front of you. But as portions have increased, so have American’s waistlines. So even though it grieved me, I left it there, and I feel better in the long run.

I’m down 20 pounds from my start (I started at 260, I’m now at 240), and I’m feeling better than I have in quite a long time. I’ve still a long way to go, but one step at a time, I’m making my journey. The pride I feel inside can’t be explained.

I even had a photo taken of me in a paisley shirt that I haven’t worn since 2002 that I actually LIKE. (Those who know me well know that I don’t like having pictures of me taken because of my size — I’m quite self conscious.)

Breakfast was the whole egg and 1/3 cup egg white omelet, and oatmeal with blueberries (quick cooking oats, not the instant stuff with added sugar). I did put in 1/2 teaspoon honey and that made it quite palatable.

What are you going to do today to improve your life? What have you done recently to improve other’s lives?

Finally, today we’ll talk about the Power Mindset that Bill Phillips talks about in Body For Life.

Dividing a page into thirds again, start at the top and write: The Power Mindset. Underneath, make two columns, “Plan” and “Actual”. In this third of the paper, under “Plan” write 5 things you can do between now and this time tomorrow that will help you move forward in achieving your goals. Under “Actual”, when the day is finished write whether it was a Success or a Setback. It’s ok to acknowledge your setbacks, as long as you keep moving forward.

In the middle third of the paper, write: The Universal Law of Reciprocation. Again, make your two columns of “Plan” and “Actual.” Write down two things you can do between now and this time tomorrow that will help support and encourage others under “Plan”, and at the end of the day, mark your Success or Setback.

Finally, in the bottom third, write: Focus on Progress, Not Perfection. Write three things you excelled in that helped you move towards achieving your 12 week goals. Then, write one thing you will strive to do even better tomorrow.

It’s amazing how doing this daily will not only inspire you, it will help lift your spirits, and keep you focused on your goals and your path to achieving them!

The first was that I was reminded about how important it is to be healthy.  One of my customers had a stroke at age 41.  That is my sister’s age.  Our grandfather died of a stroke in his 50’s.  It was a good reminder as to why I am doing Body for Life.

The second was that another customer complimented both me and SB.  I was walking down a hallway and asked how she was doing seeing a brace on her leg.  She replied, that it was not as good and SB and I were doing.

Weird to think that a week in, I am already seeing results.  I have a shirt that is by a compny known for making their sizes small.  Well this shirt is a 2X (I almost cried when it fit right in the dressing room, the 1X was a little too tight in the arms and bust area.) , but today when I wore it, it was almost floating off of me it seemed.  YAY!!

Take a piece of paper and fold it in thirds.

On the top third, write “12 Week Goals”. Write out five specific goals you will achieve over the course of your 12-week program. Make sure you define and state your wish, as well as setting a deadline. (I.e., Within 12 weeks, I will lose 15 pounds of bodyfat.) This transforms your dreams into goals. Be sure to look at them frequently — I do first thing in the morning, and last thing at night, if not more frequently.

On the middle third, write “Reasons” and put three reasons you decided to achieve your 12 week goals. What do you WANT. DO you want to be healthy? Do you want to look good? Feel great? Be an inspiration to others? Be sure to read you reasons when you remind yourself of your goals. It helps shape actions into patterns.

On the lower third, write “Transforming Patterns of Action” and write 3 patterns of action you need to change in order to achieve your goals. You know, the “Old Pattern/New Pattern” routine. What have you been doing that hasn’t worked for you up to this point? How can you change that negative into a positive? Do yo need to eat less junk? Do you need to exercise? Do you need to have faith in yourself? Maybe you don’t love yourself as much as you should, and one of your transforming patterns of action is to carve out a certain amount of time as “me time”, where regardless of activities (life-or-death situations don’t apply here, folks), you will take that time just for you; be it to meditate, have a bubble bath, a serene walk in nature, or even sit quietly and read.

Transformation begins on the inside. You have to reinvent yourself from within.

Tomorrow I’ll talk about the Positive Mindset that Bill Phillips discusses in the Body for Life program.

(This information is also available in the Success Journal, where Bill discusses, in greater detail, the points I’ve touched on.)

You can do it!

One of the most important things you can do before you start the Body For Life program is to complete a Dreamlist. It’s relatively simple. Take out a sheet of paper and write down anything that comes to mind when you think about successfully completing the 12 week program. Be true to yourself and follow your heart. There are no right or wrong answers…and what you want to do is create a list that will inspire you as you look back on it during your 12 weeks.

My list includes: Less stress; Gain Inner Strength; Boost Self-Esteem; Feel Younger; Love Myself; Lose Inches; Don’t try to be perfect, among other things.

Put this Dream list wehre you can see it often — if you really believe in what you’ve written, you’ll find you acheieve many of your true desires!

I made a major post over on my main blog, Ramblings of Silver Blue about what I’m considering to be a “setback”, at least in the part of my program of Universal Reciprocation.

If you participate in the Body For Life program and would like to be a part of our online community and post your Accomplishments, Inspirations (and yes, Setbacks) as well as Recipes, send me an email at silverblue at cox dot net and I’ll get you set up.

Remember, if we are in this together, supporting each other, we will succeed!

Five meals down and I don’t think I’m going to be awake for the sixth.

Mega success however, as I fit into a pair of 38 inch waisted short pants this afternoon without having to suck in with such intensity that I hurt myself.

Breakfast was oatmeal and a scrambled egg. Nutrition bar at 10, Snowy Easter Soup with chicken at lunch, Nutrition bar at 2:30, and grilled 4oz sirloin burger, asparagus, and fresh pasta at 7 (I also threw in a cup of pineapple, so I’ll consider that my sixth meal, even though it’s missing protien).

Exercise today consisted of walking all over my half acre with a lawn mower. I managed to get it all cut in 46 minutes, and I estimate I walked about a mile and a half, and pushed through some very dense, thick grass. My arms hurt, so I guess I was using a different set of muscles than I was in my other workouts.

I’ve still a long way to go. My goal, for this 12 week period, was to get myself from a 41 inch waist to a 36. I would like, when all is said and done, to get myself down to a 32-33 and keep myself there, but I want attainable goals so I can see accomplishments. If I do better, great. If I don’t hit my goal, but come close, that’s okay too, because I know that I’m going for the new me.

Unlike the last time I did BFL, in 2000, when I was bascially trying to do it to keep the “status quo” and keep my life from turning upside down, this time I’m doing it just for me. So I can be comfortable in my own skin, with how I look, and so that I am proud of who I am. Consider it a self-esteem booster shot, you might say.

Tomorrow comes quickly, and I’m more tired than I am used to feeling. I think it has something to do with my allergies, which have kicked up bigtime.