Visualizing is essential to our success!

Can you imagine how difficult it would be to set out on a thousand mile journey across unknown territory without a map to guide you to your destination?

Creating your Body for Life without a "visual" map is essentially the
same. You are bound to take a wrong turn or a miss step or two. Chances are frustration would build and failure would become an option. That's why it is so essential to visualize our future Body.

During my first successful BFL transformation I gathered up several exercise and fitness magazines and found a body that I wanted to pattern mine after.
I took the photo of that body and superimposed my head over the fitness model's head.
Each day of that 12 week challenge I pulled that doctored picture out and studied it. I imagined that strong, muscular body as being mine.

Several weeks into the challenge I was shocked when I walked by a mirror and saw my old, fat body. Where was that new body that I had invisioned each day? As shocking as that image was it didn't discourage me. I simply pulled out the photo of my future body and continued to condition my mind's eye to accept no other substitute.
I carried that photo with me and looked at it daily during three subsequent challenges.

During the last month or so I stopped looking at that photo.
Funny thing is...my old habits began to return at about that same time. And I started to get mini shocks when I passed by a mirror. Belly fat? Whose belly fat is that? Where did it come from?

So is all of this a coincidence?
I don't think so.
Today I dug that "doctored" photo out of my scrap book and put it in my purse. I am now retraining my mind's eye and an once again conditioning my brain to accept that photo as reality.

Each day I will study it and work to make it so!

I didn't come up with this idea. A very successful BFL'er shared it with me. It worked for her and it worked for me.
I know it will work for me again.

Yoga anyone?

I've been dealing with a little more stress than usual in recent weeks....for me that can trigger some bad eating habits. Most of my life I have used comfort foods to make me feel good. These last two years I have turned to exercise to reduce stress. But--this past week has been extremely hard. I have to confess the comfort food has begun to sneak its way back into my life.

As with the alcoholic and alcohol I am powerless when it comes to certain foods. One bite is not enough--nor is a million. If I allow this behavior to continue...I will be right back to where I was two years ago.

One thing that BFL has taught me....is "Now that I have identified the problem--it's time to develop a plan of action!"

To counteract this negative development I have decided to add a new de-stressor. Tonight I began yoga for beginners. Its a 55 minute tape of deep breathing and stretching exercises.
My goal is to add three sessions each week. This will be in addition to my current cardio and weight lifting program. I have to admit I felt a lot better after I finished the tape tonight. While I was doing it I felt like a pretzel!

Tommorrow I'll hit my upper body workout. And let you know whether this new addition is helping to qwell an old monster.

BFL Shower?

So, do you know a new mom or dad who has just begun BFL? How about a future bride or groom? Anyone about to graduate college student? Maybe a soldier serving overseas? Or maybe a birthday?
If you do--maybe you are looking for an idea for a unique celebration or shower or gift of thanks.

Here's an idea. How About a BFL shower?
Guests would be asked to bring a fitness gift. Maybe a pair of
dumbells. An exercise mat. A box of myoplex bars. Myoplex shakes. A gift certificate for a new bikini. Bill Phillip's Eating for Life book. Or how about a new bag a safety razors and some high quality fake tanning products?

Now I grant you it would be important figure out before hand whether the "giftee" were serious about their new BFL lifestyle. Or that he or she had actually begun the program because they want to. (You'd hate to send the wrong message or hurt someones feelings.)
But I really couldn't think of a better way to start someone off on the right foot as they jump onto the path to earn their Body for Life.
The party itself could have a healthy lifestyles theme. Food of course could fit the 40/40/20 ratios of the BFL eating plan.
All the attendees could announce their goals and if they'd like share their self-promises.

What are your ideas for a BODY FOR LIFE shower?

Q and A cardio

As I enter into the 5th week of my challenge, I am curious
about adding additional work outs. Do you ever add any additional cardio or strength training to your routine? I would be curious to know your thoughts.
Becky

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Well Becky...first I'd like to congratulate you on sticking with the program for five weeks. Can you hear me cheering you on all the way from Minnesota? You have already accomplished what millions of Americans can't or won't! You have made the commitment to transform your body, mind and spirit...and you are well on your way to honoring your self-promise. How wonderful is that?

Now on to your question. As a regular guest book reader and participant on the BFL tracker I can safely say it seems that just about everyone who works BFL asks about or tinkers with the idea of adding additional cardio and or strength training. Ultimately its up to you.

But here is my two cents worth. During my first challenge I did 20 minutes of cardio each day for six days a week. I had about 50 pounds to lose and I figured that the extra sessions would help melt the fat a bit sooner. I lost about 23 pounds. During my second 12 weeks I did the same thing and lost 13 pounds. Each subsequent challenge my weight loss slowed.

Today I do 3 to 4, 20 minute cardio sessions each week. Throughout all of my BFL efforts I have worked hard to hit my tens as outlined in the Body For Life Book by Bill Phillips.

Other BFL'ers have doubled up their cardio sessions. IE: two, 20 minute sessions a day, three to four days a week. While others stuck with three cardio days a week and then enjoyed other sports through out the week. Things like hockey, basketball, hiking, jogging.

As for the weight lifting and resistance training I have always followed that part of the program by the book. I think it is essential to give your muscles time to recuperate and repair. I also have used betagen on each of my cardio and resistance days.

What I hear from a lot of folks is that consistency is really key. Make sure you are following the program and you follow it day in and day out. A little extra cardio may get you to the finish line a little faster...but three 20 minute sessions a week as prescribed by Bill Phillips will also get you there.

Good luck and let me know how the rest of your challenge goes!

Flu bug.....here and now gone!

Must be something in the air....I have read many recent entries in guestbooks and blogs noting the appearance of the flu.

I was feeling mightly smug with myself--thinking with my current state
of health the flu didn't have a chance.
Well, this weekend it arrived at my door step.

Actually my Husband and Son already had bouts with the flu bug nearly two weeks ago. So--it must have been lurking in the house somehwhere ready to pounce.
After two days in bed...I feel much better.
So much so in fact, that today I hit the gym and got my upper body exercises completed.

In the days before BFL I would have been out for at least a week, maybe more. So it appears that my new, improved self does have a little more fighting power to knock down those nasty bugs when they strike.