So we started off week 9, yesterday with a slight switch in gears. For our first 7 weeks, we pretty much did weights on M, W, F, and then cardio on T, Th, and S…
We decided to switch it up a bit. So now we’re doing Cardio on M, W, F, and weights on T, Th, S…
We’ll see how that goes.
God’s Best,
Russ
Hi all, We had a pretty rough week this week. even though we’ve been sticking to our meals for the most part, we haven’t made it to the gym once! AHHHH!
We’re going to hit the campus tonight I think, and run outside. It’s very pleasant weather. But I’m thinking we’re doing pretty good to get through about 7 weeks before we hit our first rough patch. It’s been a crazy busy week!
Well, anyways. Back to work!
God’s Best
Russ
We are beginning week 8! This is exciting. My goal is to actually follow the plan through April. The Body for Life program is only 12 weeks long, but we’ll actually do ours for 16 weeks.
I turn 30 on April 27th, so I hope to see a huge difference in my before and after photos!
I had chicken and rice with broccoli for lunch today. For breakfast, I scarfed down a bowl of oatmeal and a small portion of low-fat cheese. For my mid-morning snack, I had an orange and another small portion of low-fat cheese.
This weekend was a little crazy, so we kind of had a free weekend (Saturday & Sunday) instead of a free day. I didn’t over do it though. We were busy and had very long days each day, so the workout didn’t happen on Sat.
All in all though, I’m excited to be able to say that we’ve worked out and ate very healthy for 8 weeks! It’s awesome. I’ve noticed that I feel more energized and I really believe my immune system is a lot healthier since I’ve been eating a 1-2 pieces of fruit each day.
I’m really craving our sloppy joes though. Maybe we can have them again next week. We have a great recipe from the Eating for Life cookbook.
God’s Best!
Russ
Came across this site while browsing the comments on my blog. It is choc full of some good recipes.
God’s Best
Russ
I thought today I’d post some of my thoughts on the “Free Day” that is included in the Body for Life fitness and nutritional plan.
First, for those who don’t know, Body for Life is a very simple program to follow. Just plan everything and stick to it. No counting calories, no fad diets, no extreme workouts, just a no nonsense, balanced approach to a healthy lifestyle. Basically, the plan calls for 6 days of exercise, which includes 3 days of strength training (with weights/machines) and 3 days of cardio (running/jogging/cardio machines, etc). Also, 6 days of eating good balanced meals 5-6 times per day. This basically means 5-6 meals (and what I call snacks) made up of a small portion of protein, a small portion of good carbohydrates, and throughout the week eating a few foods that have essential fatty acids in them, also known as EFAs or good fats.
All, that being said, it’s basically SIX DAYS ON, 1 DAY OFF.
As one who follows the Judeo-Christian belief system, I see great significance in this arrangement, whether it was initially intended or not. In my set of beliefs it’s imperative to take at least one day of rest each week. Every other day is meant for work.
That aside, it’s a great system. Enough “work” to get you super excited about having one free day to NOT exercise, and to eat whatever you want, and enough “free day” to make you want to get back on the “healthy” stuff again.
I think psychologically speaing, it’s a good system. Basically you reward yourself for a week of hard work and discipline. And that reward is just sweet enough, and yet a bit “bitter” to make you really appreciate the good healthy stuff. Now, before I go any further, just know that when I refer to our free day, it’s not a huge ALL YOU CAN EAT, stuff yourself to the gills, eat until you drop marathon pig-out session. But it’s just a time to have a soft drink, a burger and fries, that dessert you’ve been craving, some pizza, or whatever you crave during the week, you get the picture.
Because you’ve been disciplined and stuck to your plan all week, our metabolism is pretty much in high gear. By having some of the foods you really enjoy that aren’t quite as healthy, in moderation, you get to pacify that craving, but your metabolism is high enough to burn it off without problems. Just remember it’s not a contest to see if you can eat as many bad calories as you did the previous month in just one day.
We take our free day on Sunday, because it works well with out schedule. Choose which one works best for you and then stick to it. If for some reason your schedule doesn’t permit you to keep a free day on that planned day, choose another one for that week, and then get back to the plan the next day. Just remember, 6 days on, 1 day off.
Hope that gives you an idea of how it works!
We’ve been working the Body For Life program for 6 weeks now, and we’re 2 days into our 7th week. We did upper body yesterday and it was a good tough workout. I ove the “pumped” feeling I get in my arms after the upper body workout!
Have a great week.
Russ
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