BFL in Hampton Roads

One important thing about the Body For Life program is to have a positive mindset. That means that you need to reduce the amount of negativity in your life. Now, that’s not the same as reducing stress. You can be negative and not be under stress. The reverse is true: you can be under tremendous stress and still not be negative about it. The difference is YOU.

The most limiting word in the English language is “Can’t”. How many times have you been told (or said) “I can’t do that”.

You’ll find that if you dig down, there are a great number of times that you actually CAN.

I was house sitting for my parents when I started the Body For Life program when two doors down the ambulance was called to assist the elderly woman who lived there. The door was locked, and the cross-the-street neighbor had the key. She shuffles out of her house yelling “I’ve got the key…but I can’t run! You’ll have to be patient.”

The paramedics responded they needed her to hurry. Her reply: “I can’t run!”

They shouted out that they could see her on the floor in the living room.

You know what? She could run. She proved it by scurrying across the street.

But she had convinced herself that she could not run, and in keeping that thought in her mind, she formed limiting beliefs which were holding her back. Once she dug down inside herself, and moved beyond her own belief patterns, she found strength.

What belief patterns are holding you back from being the person you long to be?

…begins with a single step.

I’m learning that, day by day. When I started the Body For Life program, I had to realize that I didn’t get out of shape in a matter of days, weeks, or months. It is the culmination of a lifetime of bad habits, “convenience” foods, and just plain being lazy. I knew my health was suffering, but I always procrastinated “until tomorrow.”

Then last year, the 40 inch pants were getting tight. I went to Busch Gardens, and had to ride the “big boy” seat on Alpengeist. Humiliation. Then came getting in and out of the shower. How it was harder to put on my clothes. How, when I tied my shoes, the knots were to one side or the other. When I would get out of breath just going up a flight of stairs. I was a textbook case for cardiac problems.

I’d done Body For Life in 2000, and had very good results. But in neglecting myself and putting other people first, I’d slid back into my old habits and packed on almost all the weight I’d lost. Sure, I wasn’t back to 280, but 260 was close enough, and it felt like I was smothering.

Tink and I were at a Flea Market and walked past a vendor that had both the Body For Life book and the Success Journal for Body for Life. I casually mentioned that I had done the program years ago and had good results, but just “didn’t have the time for it anymore.” (Note the excuse pattern here.) We continued walking (just about the only exercise I was getting those days), and came back around to pass the vendor again. I asked how much, just on a whim, for the two books. The response: $3.

If that wasn’t the sign I was looking for to encourage me to get fit, both physically and mentally, then I’d have to have been ignorant. I shelled out the $3, and started anew.

That’s been almost three weeks ago. My attitude has improved; my outlook on life is more positive. I can climb stairs without huffing and puffing. My clothes are getting loose. I’m slowly seeing improvement, and I’m happier with myself than I’ve been in years.

I’ve got a long way to go before I’m as fit as I want to be. But as the title says, the journey of a thousand miles begins with a single step. I’ve made that step… a step in faith… in faith in myself.

As a show of my belief in the life changing principles in Body For Life (which really are simple), I’ve started giving out copies of the book. I’m buying them used and passing them on to people who want to know more about the program. You keep the spirit of giving going and lives improve in the process.

Is there anything better than that, really?

“See where you’re going before you get there.” (B. Phillips)

It’s an important tool in the progression through the Body For Life program that you are able to have a vision of where you want to be. What changes you want to make.

What do you want to eventually look like? Sure, it may take more than 12 weeks to get to that point, but… be a child for once.

What do I mean? Look through magazines and find photos of people with physiques like that which you envision yourself having. Cut them out and paste your head on them. Put them some place where you can see them every day. They will act as inspiration as you move forward. Focus on the pride you will have and how healthy you will feel when you metamorphose into that new you. The more you can hold this image in your mind, the more the “power mindset” will help you achieve it.

Sounds like voodoo, but it’s not. It’s a combination of “the power of positive thinking” and simply believing in yourself.

While the idea is to focus on progress, not perfection in the Body For Life program, you need to watch that you don’t get caught up in excuses.

What do I mean?

The, “Oh, I don’t have time to work out”; “I don’t have a gym membership”; “I can just spread my free day throughout the week”, etc.

The idea behind Body For Life is to make a change in your life. Change doesn’t come easily, nor without resistance. It’s like a new pair of shoes you’ve got to break in and get used to. It’s VERY easy to slide back into your old patterns of not eating healthily and not exercising.

Remember: there’s no one holding anything over you if you don’t eat your six meals a day, or if you don’t do your workout, or even if you don’t hit your high point in your workout. In fact, the only person you’ll be cheating is… yourself. Your coworkers won’t care if you’ve gorged yourself on five pounds of chocolate. Your loved ones won’t know (if they don’t watch you or if they aren’t on BFL with you) that you skipped your bike ride and stopped off at Krispe Kreme.

But YOU will know. Once you start the program and feel the effects — the change, from the inside out that you are creating — you will know. Even on your free days, when you’re free to eat anything you want, you’ll slowly notice changes being made in your own decisions. Sure, you can stuff yourself with artery clogging fatty foods (and in fact, in the beginning of the program, you WILL do it, believe me!), but then you’ll feel stuffed, bloated, and uncomfortable. That’s not to say you shouldn’t use your free days to eat whatever you wish — that’s what they’re there for. You’ll just learn not to overdo it.

It is a change, however, and that means you don’t just stuff your face with full-fat garbage. Did you know the reason most people don’t enjoy their food is because they can’t taste it? Food has become so bogged down with fat and sauces that if you were to take and only use simple spices (as simple as a small amount of salt (or salt-substitute, if you’re on reduced sodium restrictions due to health concerns) and pepper), the natural flavour (which you can then enhance with garlic, onion, red pepper, oregano, etc. etc.) comes out and you are actually able to enjoy your food more. That’s why people who quit smoking tend to gain weight. They can actually taste what they’re eating instead of having their tongues coated all the time. Reduce the fat, you reduce what coats your taste buds and … less fat in you, less fat on you. Eating healthier doesn’t have to be boring, and honestly, there’s little health benefit to be gained by using whole fat ingredients 99% of the time.

Most importantly, Body For Life isn’t just a 12 week program that you complete and VOILÀ, new you. It’s a 12 week program for the rest of your life. You simply live from one 12 week period to the next, setting new goals and dreams for yourself.

It is making a major change in my life, and I know it can do the same for you.

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!

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!

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!

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!