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Hi

Welcome back.

How old are your kids?

I have 2 kids, 14 and 6. I have been fine tuning my BFL lifestyle for

almost 6 years. It has its ups and downs, but here are some things

that work for us...

-Get clear, honest, with myself and the family about my commitment to

BFL and why.

-I switched them to whole wheat bread, but I freeze 1/2 the loaf and

keep the other half out of my sight. (actually I keep all the foods

that tempt me off the counters and out of sight)

-Mostly, I don't buy chips, soda, or junk for the house any more.

-They eat a lot more fruit, vegetables, and lean protein these days :)

-I often eat first with 2 glasses of water, then preparing their

mac+cheese, or whatever, doesn't tempt me.

-I often listen to a free Body Changers interview while working in the

kitchen. http://www.bodychangers.com/swinters_inter.shtml

click on " the interviews " over on the far left of the screen

click on any photo. There are 16 pages to choose from

click on " listen to the interview " at the top center of the screen

I am often too tired to work out...I do it anyway :)

I always feel good afterward :)

Bill suggests we start the workout within 10 minutes of waking up.

After 7 munchies...

-Drink more water

-Keep cinnamon or peppermint gum handy

-If I need another " meal " make it small and balanced. Maybe an apple

and a chicken breast. Water, water, water.

-Evenings in general can stress me out, so I take time to deep

breathe, take a hot bath, massage my feet or hands, or go to bed early

It is a healthier lifestyle whether you are ready to give it 100% and

see great results or 50% and just feel MUCH better.

There's alot to learn and tweak for each particular families'

situation. When we're REALLY ready to give ourselves that gift of

fitness, we do what we need to do.

Set the goal

Move toward the goal

One step at a time

We are with you.

M.

" Never give up. Never surrender. "

Captain Taggert

from the movie " Galaxy Quest "

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I've always worked messed up hours with overnights and 12 hour shifts.

You just have to be consistent even though your schedule is crazy. I

workout when I wake up, whether I wake up at 7am or 6pm. I eat every

2-3 hours as long as I'm awake. If I'm up for 20 hours I might eat

eight times. You have to take your food with you in a cooler and only

eat what you brought. The biggest hazard of shift work is eating

mindlessly in order to entertain yourself or stay awake. It's also

critical that you get enough sleep during the day. You need a dark

cool room, telephone off, some kind of white noise so you don't hear

every little thing going on outside.

The difference between BFL and BFL for Women is that the original BFL

actually works. :-)

I like EAS 100% Whey or Syntrax Nectar. The Nectar is more like fruit

juice or punch rather than a chalky milkshake.

I don't have kids and don't run unless I'm being chased, so I'll let

somebody else tackle those questions. :-)

> Hi there,

>

> I am enjoying reading the posts and learning from your experiences!

>

> I am getting back to BFL as well. I got motivated after watching some

co-workers lose weight from doing it. I was on it about 5 yrs ago and lost

weight and felt great. Then I " fell off the wagon " to my lazy unhealthy

ways......

>

> I find my shift work one of my biggest hurdles to try and get past.....too

tired before or after a 12 hr night shift and too tired the day or two coming

off! I really have to pep talk myself to get going.. My other issue is my

diet. I am great until about 7pm and then the cravings start. Its like my other

personality comes out. (the anti-diet one of course! lol!) Those with

children, how do you get around not being in the kitchen all day preparing food?

(ie two different meals) Another problem of mine is feeling satisfied. I

either feel famished or completely drained like I am not eating

enough.......what am I doing wrong?

>

>

> What is the difference between the BFL and the BFL for women?

>

> What is your favorite protein shake?

>

> For the treadmill runners, what is the average running speed you are doing

for your cardio?

>

>

> Chris

>

>

> ---------------------------------

> All new Yahoo! Mail

> ---------------------------------

> Get news delivered. Enjoy RSS feeds right on your Mail page.

>

>

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, what do you do for Cardio then?

I don't have any problem with the sleeping. In fact I feel like I can't get

enough when it comes to night shift. And when I work 12 hrs I seem to have just

enough time to eat sleep, shower pat my kids on the head and I am back out the

door to work..........

(Thanks for your response too!)

Skwigg wrote:

I've always worked messed up hours with overnights and 12 hour shifts.

You just have to be consistent even though your schedule is crazy. I

workout when I wake up, whether I wake up at 7am or 6pm. I eat every

2-3 hours as long as I'm awake. If I'm up for 20 hours I might eat

eight times. You have to take your food with you in a cooler and only

eat what you brought. The biggest hazard of shift work is eating

mindlessly in order to entertain yourself or stay awake. It's also

critical that you get enough sleep during the day. You need a dark

cool room, telephone off, some kind of white noise so you don't hear

every little thing going on outside.

The difference between BFL and BFL for Women is that the original BFL

actually works. :-)

I like EAS 100% Whey or Syntrax Nectar. The Nectar is more like fruit

juice or punch rather than a chalky milkshake.

I don't have kids and don't run unless I'm being chased, so I'll let

somebody else tackle those questions. :-)

> Hi there,

>

> I am enjoying reading the posts and learning from your experiences!

>

> I am getting back to BFL as well. I got motivated after watching some

co-workers lose weight from doing it. I was on it about 5 yrs ago and lost

weight and felt great. Then I " fell off the wagon " to my lazy unhealthy

ways......

>

> I find my shift work one of my biggest hurdles to try and get past.....too

tired before or after a 12 hr night shift and too tired the day or two coming

off! I really have to pep talk myself to get going.. My other issue is my diet.

I am great until about 7pm and then the cravings start. Its like my other

personality comes out. (the anti-diet one of course! lol!) Those with children,

how do you get around not being in the kitchen all day preparing food? (ie two

different meals) Another problem of mine is feeling satisfied. I either feel

famished or completely drained like I am not eating enough.......what am I doing

wrong?

>

>

> What is the difference between the BFL and the BFL for women?

>

> What is your favorite protein shake?

>

> For the treadmill runners, what is the average running speed you are doing for

your cardio?

>

>

> Chris

>

>

> ---------------------------------

> All new Yahoo! Mail

> ---------------------------------

> Get news delivered. Enjoy RSS feeds right on your Mail page.

>

>

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Share on other sites

,

My kids are 11 and 7. And man are they picky eaters so I would

probably end up making 2 different meals sometimes.....

You have made some wonderful suggestions and I thank you for that!

Chris

>

> Hi

> Welcome back.

> How old are your kids?

> I have 2 kids, 14 and 6. I have been fine tuning my BFL lifestyle

for

> almost 6 years. It has its ups and downs, but here are some things

> that work for us...

> -Get clear, honest, with myself and the family about my commitment

to

> BFL and why.

> -I switched them to whole wheat bread, but I freeze 1/2 the loaf

and

> keep the other half out of my sight. (actually I keep all the foods

> that tempt me off the counters and out of sight)

> -Mostly, I don't buy chips, soda, or junk for the house any more.

> -They eat a lot more fruit, vegetables, and lean protein these

days :)

> -I often eat first with 2 glasses of water, then preparing their

> mac+cheese, or whatever, doesn't tempt me.

> -I often listen to a free Body Changers interview while working in

the

> kitchen. http://www.bodychangers.com/swinters_inter.shtml

> click on " the interviews " over on the far left of the screen

> click on any photo. There are 16 pages to choose from

> click on " listen to the interview " at the top center of the screen

>

> I am often too tired to work out...I do it anyway :)

> I always feel good afterward :)

> Bill suggests we start the workout within 10 minutes of waking up.

>

> After 7 munchies...

> -Drink more water

> -Keep cinnamon or peppermint gum handy

> -If I need another " meal " make it small and balanced. Maybe an

apple

> and a chicken breast. Water, water, water.

> -Evenings in general can stress me out, so I take time to deep

> breathe, take a hot bath, massage my feet or hands, or go to bed

early

>

> It is a healthier lifestyle whether you are ready to give it 100%

and

> see great results or 50% and just feel MUCH better.

> There's alot to learn and tweak for each particular families'

> situation. When we're REALLY ready to give ourselves that gift of

> fitness, we do what we need to do.

>

> Set the goal

> Move toward the goal

> One step at a time

>

> We are with you.

>

> M.

> " Never give up. Never surrender. "

> Captain Taggert

> from the movie " Galaxy Quest "

>

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Share on other sites

Hey, my kids are 14 and 6 too! Both girls. I just had to let you

know that :)

>

> Hi

> Welcome back.

> How old are your kids?

> I have 2 kids, 14 and 6. I have been fine tuning my BFL lifestyle

for

> almost 6 years. It has its ups and downs, but here are some things

> that work for us...

> -Get clear, honest, with myself and the family about my commitment

to

> BFL and why.

> -I switched them to whole wheat bread, but I freeze 1/2 the loaf

and

> keep the other half out of my sight. (actually I keep all the foods

> that tempt me off the counters and out of sight)

> -Mostly, I don't buy chips, soda, or junk for the house any more.

> -They eat a lot more fruit, vegetables, and lean protein these

days :)

> -I often eat first with 2 glasses of water, then preparing their

> mac+cheese, or whatever, doesn't tempt me.

> -I often listen to a free Body Changers interview while working in

the

> kitchen. http://www.bodychangers.com/swinters_inter.shtml

> click on " the interviews " over on the far left of the screen

> click on any photo. There are 16 pages to choose from

> click on " listen to the interview " at the top center of the screen

>

> I am often too tired to work out...I do it anyway :)

> I always feel good afterward :)

> Bill suggests we start the workout within 10 minutes of waking up.

>

>

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Share on other sites

I do basically everything that's not running - bike, elliptical, step

mill, stairmaster, rowing machine, jump rope, heavy bag, speed bag,

step aerobics, calisthenics. Occasionally, I do jog indoors on a

treadmill with a soft deck. I can't go over about 5-6mph though or the

discs start shooting out of my spine. :-)

> , what do you do for Cardio then?

>

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In a message dated 9/11/2006 3:54:39 P.M. Eastern Daylight Time,

skwigg@... writes:

Syntrax Nectar

ummmmmmm...that sounds good. thanks for the tip.

Hi Chris. I have 5 children 8 and under. I try to buy healthier versions

of snacks. Popcorn instead of doritos. Fruit, string cheese, granola bars,

etc. So if I just happen to have a moment one day, I won't hurt myself

terribly. I'm teaching them that they too should eat healthy throughout the

week

and have only one free day a week.

I take Vitamin C and chronium picolinate to fight the cravings and it seems

to be helping. I am traditionally a HUGE snacker..cookies, chocolate,

candy...you name it. This is my second week and I'm relatively proud of

myself. I

am able to go grocery shopping w/o cheating. I breeze right pass the junk.

I do, however, try to shop the perimeters of the store only though.

As far as protein shakes, I generally add a scoop of whey protein with one

serving of frozen strawberries sweetened w/ nutra sweet, and 1/2 of a banana

in 16 oz. of water. It tastes great. Can't remember if the banana is

authorized or not though.

Tread mill goes like this:

2.5 = 5 Walk

3.0 = 6

3.5 = 7

4.0 = 8

4.5 = 9

5.0 = 10

I'm wiped out when I'm done. It seems to be getting better though but I'm

scared just thinking about pushing myself next week..lol..

Hope this helps. I'm no expert but I'm here if you need me. :)

kim

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Welcome!

I feed my family what I'm eating, but they enjoy a bigger carb

portion or I may put a sauce (BBQ or teriyaki) on their's and not

mine. I feed them healthy because I love them so much. ;-)

I prepare a lot of things in bulk and pre-package in advance. There

is a lot of kitchen time doing BFL, but you're worth it. And, I

started making my kids help me prepare so it then becomes family

activity time. They love building my salads (they are 2 and 4). I

tell how many of each veggie goes into each container. Ziploc

containers are a godsend.

Big portions of veggies help me stay satisfied. I have them at 4

meals at least. I make a salad dressing out of flax oil and it's so

good. Steamed cauliflower is one of my favorites.

The 12-hr shift thing is hard. But this is when you pull from your

commitment. I tell myself, " I committed to working out so I WILL

get up at 5am, do my 20 mins and be done with it. " If you want a

new body, you have to do this for yourself. Take away from

something else. Go to work with wet hair, set out your clothes for

the week on the weekends. Make it work, rise to the challenge.

I love the EAS Whey Vanilla Ice Cream flavor.

I start at 3.7 and go to 7 or 8 for my HIIT/10. It took me 2

challenges to hit those high speeds. When I started I was going

from 3.5 to 4.5 or 5, when that felt non-challenging I started

increasing the higher settings only. It's so nice to hit that 4

after running like a grizzly bear is chasing me.

Take care,

Jami

>

> Hi there,

>

> I am enjoying reading the posts and learning from your

experiences!

>

> I am getting back to BFL as well. I got motivated after watching

some co-workers lose weight from doing it. I was on it about 5 yrs

ago and lost weight and felt great. Then I " fell off the wagon " to

my lazy unhealthy ways......

>

> I find my shift work one of my biggest hurdles to try and get

past.....too tired before or after a 12 hr night shift and too tired

the day or two coming off! I really have to pep talk myself to get

going.. My other issue is my diet. I am great until about 7pm and

then the cravings start. Its like my other personality comes out.

(the anti-diet one of course! lol!) Those with children, how do

you get around not being in the kitchen all day preparing food? (ie

two different meals) Another problem of mine is feeling satisfied.

I either feel famished or completely drained like I am not eating

enough.......what am I doing wrong?

>

>

> What is the difference between the BFL and the BFL for women?

>

> What is your favorite protein shake?

>

> For the treadmill runners, what is the average running speed you

are doing for your cardio?

>

>

> Chris

>

>

> ---------------------------------

> All new Yahoo! Mail

> ---------------------------------

> Get news delivered. Enjoy RSS feeds right on your Mail page.

>

>

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