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LADYROSE's Photo LADYROSE SparkPoints: (100,807)
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8/31/09 1:00 P

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YAY! So glad you're taking the plunge. It is really worth it!

And Mary - I'm STILL working on my final... wish you were closer so we could do a group study session... This week is my week to really buckle down on it.

Steph
ladyrois.blogspot.com/

Take the words “genetic freak” out of your vocabulary and substitute the words “hard working, committed, and focused” and you will have removed one obstacle to doing things you never thought possible. Top Dawg

The BOSS Rules: Train Beyond Our Self-imposed Strength Limitations.

"Promise me you'll always remember: You're braver than you believe, and stronger than you seem, and smarter than you think."
C. Robbin


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_FITMAMA's Photo _FITMAMA Posts: 3,395
8/30/09 9:35 A

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Well GOOD FOR YOU! I feel the same way! I don't do much either and spending $40 is something that is SO well worth it. And to tell you honestly, my husband says the same thing about me and talking about nutrition, health and fitness all the time too. But... with time, he has gotten use to it!
emoticon And now I am studying to be a personal trainer and nutrition counselor!

Well, so glad you are buying it. Let us know if you have any questions.

emoticon
Mary


TOTAL BODY FITNESS & NUTRITION -
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"When the world says Give Up


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IMFIT4ME's Photo IMFIT4ME Posts: 3,944
8/30/09 1:29 A

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I am buying the ebook tonight- your right... I dont hardly EVER spend moeny- and when I do it is for food and stuff for the house- or school stuff- I havent just gone shopping in so long. I believe this book will benefit him too ! (maybe thats part of the reason he doesnt want me to get it LOL! ~ I thik sometimes I annoy people with my being SO into this health stuff. He says its all I talk about.

I am going to buy it and read it in my bedroom via laptop- he is working late and I hate being home alone, it will give me something to do while waiting up for him :) (great excuse, huh ladies LOL)

Thanks so much BOTH OF YOU! Tomorrow is my high carb day- and I may have a few treats- I am going to the fair, - I wont go too crazy- and I am going to have a major low carb day monday to help reign me back in- I dont wanna get off track! I am feeling really good right now! I even wore jeans today I havent worn without a sweatshirt before- (too much muffin top) and I wore them with just a thin t shirt! Yeah!!

I'll post tomorrow and let you know how I did with eating and the fair and stuff!!

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_FITMAMA's Photo _FITMAMA Posts: 3,395
8/29/09 3:33 P

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Sorry to hear that. I haven't found it any cheaper, anywhere. Actually that is a pretty good price as many fitness e-books are $47, $59, $67, and $97!

I would definately try to get it. It is so worth it!

Keep us posted!

TOTAL BODY FITNESS & NUTRITION -
www.tbfn.info

Here's a link to my TBFN Fan Page on Facebook: www.facebook.com/totalbodyfitnessand
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We'd love for you to join us!

TEAM LEADER OF:
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ndividual.asp?gid=31145


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ndividual.asp?gid=40893


"When the world says Give Up


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LADYROSE's Photo LADYROSE SparkPoints: (100,807)
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8/29/09 12:06 P

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So basically, he's saying that your dream of having a healthy, strong, nutritionally balanced life and body isn't worth $40.

I have to say I struggled with the price, but honestly, consider the cost of ONE session with a top end trainer, high end nutritionist and life coach... that would cost, what? $2,000?

BFFM is like all that in one place, and you can access it ANY TIME.

OR,to bring it down a notch, how much would you spend on ONE dinner at a sit down restaurant?

Order the book.

THEN sit down with him and read the first chapter together. It's all about goal setting, and yes it's specifically about weight loss/physical goals, but use the principles and apply them to what you want to achieve as a family/couple. Build up your dreams together and see what it does to your life... THAT you can't put a price tag on.

Now go get 'em!

Steph
ladyrois.blogspot.com/

Take the words “genetic freak” out of your vocabulary and substitute the words “hard working, committed, and focused” and you will have removed one obstacle to doing things you never thought possible. Top Dawg

The BOSS Rules: Train Beyond Our Self-imposed Strength Limitations.

"Promise me you'll always remember: You're braver than you believe, and stronger than you seem, and smarter than you think."
C. Robbin


 current weight: 160.0 
 
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IMFIT4ME's Photo IMFIT4ME Posts: 3,944
8/29/09 2:29 A

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I havent bought it yet! My hubby is trying to see if he can find it cheaper. He doesnt understand why its so much money! I will talk him into it tho! I know I will get way more then 40$ out of it!!!

Good idea about printing out a chapter at a time! AND I have heard chapter one is the BOMB!

Seriously ladies- I CANT WAIT! Maybe tomroow I can do it!!

Thanks so much!!

Joni

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_FITMAMA's Photo _FITMAMA Posts: 3,395
8/28/09 11:58 A

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Yay! So happy to hear you are buying it! I really think it is a GREAT resource. Lots of good info and it really makes sense.

I honestly don't know how much that would cost to print. I printed 1 chapter at a time. Let me know if you find out though, I am curious!

TOTAL BODY FITNESS & NUTRITION -
www.tbfn.info

Here's a link to my TBFN Fan Page on Facebook: www.facebook.com/totalbodyfitnessand
nutrition

We'd love for you to join us!

TEAM LEADER OF:
CARB CYCLING - www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=31145


TEAM LEADER OF:
MUSCLE AND FITNESS HERS -
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=40893


"When the world says Give Up


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LADYROSE's Photo LADYROSE SparkPoints: (100,807)
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8/28/09 11:25 A

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::sheepish look::

I printed mine at work so not sure what it'd cost, but IMO it's a small price to pay - it has AMAZING info especially with all the freebies you get with it, and I go back to it often.

If you're trying to conserve cash, print out one chapter at a time - and spend a LOT of time reading and re-reading chapter 1. Honestly, it's the thing that got me on the road to success.

Steph

Edited by: LADYROSE at: 8/28/2009 (11:26)
Steph
ladyrois.blogspot.com/

Take the words “genetic freak” out of your vocabulary and substitute the words “hard working, committed, and focused” and you will have removed one obstacle to doing things you never thought possible. Top Dawg

The BOSS Rules: Train Beyond Our Self-imposed Strength Limitations.

"Promise me you'll always remember: You're braver than you believe, and stronger than you seem, and smarter than you think."
C. Robbin


 current weight: 160.0 
 
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IMFIT4ME's Photo IMFIT4ME Posts: 3,944
8/27/09 10:28 P

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Thanks! I like this whole process- I am learning so much about my body! Its only been a week!!!

I am buying the BFFM ebook tonight!!! That should keep me busy too for a while- but I may have q's so that you for being so helpful! I can not wait to get my eyes on this book! I planned on getting it copied at kinkos- so I could high light it and mark it all up- but my hubby said that would be expensive- its 300 pages. Does anyone have a ball park of what it cost them? I think I got the idea of printing it on here...

Thanks!!

Joni

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LADYROSE's Photo LADYROSE SparkPoints: (100,807)
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8/27/09 7:45 P

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YAY Veggies... There are some folks that really get a sugar high from yams/sweet potatoes when they've been carb depleating for a while.

I'm kind of the same with fruit, too - I'm good with a little in the morning, but more than that I feel like I ate a candy bar.

As for the when to eat fruit/grains/starchy carbs - honestly, it's a matter of how your body reacts/responds, what your goals are, and what works for you.

The theory behind tapering your carbs during the day is that you don't need the energy from the starch in the evening - you're winding down so you don't need them. But if you're having a moderate/high carb day, and they don't leave you wound-up or bloated, enjoy them later in the day.

The interesting thing I've found is that i can tolerate some things like 1/2 cup of brown rice just fine at noon, but more than that or later in the day I'm bloaty and achey in my tummy... but I'm ok with a cup of roasted potatos/sweet potatos with dinner. It's weird, but cool in the body feedback way.

ANYWAY... If you run in the evenings, have rice with lunch or the oatmeal 1-2 hours before hand, so you have the easy access fuel for your run, then refuel with a carb/protein mix afterwards.

With afternoon lifting, it can go either way - depending on how vigerous you get. When I was working with my trainer, I made that my high carb day because OMG he kicked my butt - my heart rate was up, I'd be sweating and got a good cardio workout in with the weights (and was fine suckin' down 8 oz of chocolate milk afterwards LOL!) It rocked. :)

Adjust your intake depending on your weekly results. If you're losing fat, and maintaining good energy, stick with what you're doing. If you're staying the same weight, gaining, or having low energy issues, change things up and re-evaluate at your next weekly assessment.

Edited by: LADYROSE at: 8/27/2009 (19:47)
Steph
ladyrois.blogspot.com/

Take the words “genetic freak” out of your vocabulary and substitute the words “hard working, committed, and focused” and you will have removed one obstacle to doing things you never thought possible. Top Dawg

The BOSS Rules: Train Beyond Our Self-imposed Strength Limitations.

"Promise me you'll always remember: You're braver than you believe, and stronger than you seem, and smarter than you think."
C. Robbin


 current weight: 160.0 
 
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IMFIT4ME's Photo IMFIT4ME Posts: 3,944
8/27/09 7:17 P

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THANK YOU SO MUCH! I really value your opinion!

I think I can sense my body does better without a bunch of fruit- having the small amounts on my moderate carb days is nice- (especially in my oatmeal YUM). I also think I was eating too much whole wheat english muffins and such that WERENT all that good for me before starting this cycling thing! I really am glad I started it. I am pretty much eating sprouted grains breads- brown rice and oatmeal- as my main sorces of grain~ and I am gonna try to add a yam sometime this weekend... other then that I am getting all my carbs from veggies- which I LOVE!

I do want to ask- I know its best to eat your carbs early- but I lift weights in the afternoon- and sometimes run in the evenings- is it still ok to not eat carbs in the evening?? Basically what I do is eat eggs for breakfast with brown rice, and I eat a snack like cottage cheese and a tomato, then I'll eat a salad with chicken (or green beans/broccoli or some kind of veggie) for lunch and then an hour later I hit my gym (the living room LOL) and lift weights afterwards I make oatmeal with protein powder... and then for dinner I may eat like 1/2 c of brown rice with my dinner- (I could go without this carb no problem) what do you think about the oatmeal- I probably consume it at about 4 pm... is that too late for a carb? I cant change my workout times right now- so I donno- your advice is greatly appreciated! :)

Sweet! THANX!!!

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LADYROSE's Photo LADYROSE SparkPoints: (100,807)
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8/27/09 2:36 P

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One more thing, mainly because I'm not sure I explained #1 right - keep it as simple as possible.

If it is seeming more difficult than it should be to get exact amounts of each macronutrient per meal, shift your focus to playing with the amount of grains/starches you consume: Lower them for a couple of days, and then increase it for one, and repeat.

If you're getting most of your carbs from fruit & veggie sources, you're golden. :)

Steph

Steph
ladyrois.blogspot.com/

Take the words “genetic freak” out of your vocabulary and substitute the words “hard working, committed, and focused” and you will have removed one obstacle to doing things you never thought possible. Top Dawg

The BOSS Rules: Train Beyond Our Self-imposed Strength Limitations.

"Promise me you'll always remember: You're braver than you believe, and stronger than you seem, and smarter than you think."
C. Robbin


 current weight: 160.0 
 
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LADYROSE's Photo LADYROSE SparkPoints: (100,807)
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8/27/09 2:27 P

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Finally checking in - it's been a busy couple of weeks lately.

Like Meb said, looks like you have a good plan, and it's based on real food so that alone gets my stamp of approval. :)

Some things to consider, and what helped me in general:

1) Don't worry so much about the actual number of carbs your getting, but what source they're coming from. All fruit & veggies have carbohydrates, but they also have a lot of fiber which reduces that actual ammount of carbs. OVerall, these fiberous carbs, as Tom calls them, are really beneficial and don't need to be limited during lower carb days.

Grains and starchy veggies (ie potatos & yams) on the other hand are considererd the 'wild cards' - depending on how they react with your particular body, it's best to limit these to your morning meal/snack and then drop them out on your lower carb days, and bring them back in on the higher carb days.

2) Be sure to time your high & low days to not only your workouts, but also your life.

If you have one or two days during the week where you have really intense workouts, be sure to up your carbs (moderately) to replenish your body. Trust me on this one... there's a phenomenon called "Bonking" if you're trying to go low carb for too long and having too intense of workouts... NOT fun. Been there, done that.

As for your highest carb day, do it at a time you would normally indulge - for most people it's Friday or Saturday, but if you and your friends/family normally have a big meal/outing on Tuesdays, that's the day to schedule it.

3) Relax and listen to your body. As M said, it's best to just get the plan down, figure out how your body responds to certain things and always be open to tweaking when necessary. Don't stress if you have more protein one meal and less the next. Just shoot for an overall ratio/amount each day and get in the habit of planning.

Sounds like you're starting out in the right direction.

Oh, as for the fish oil, don't worry about taking quite so much, especially right off the bat. There's some that do take that huge amount but 2-5 a day is usually sufficent to get the Omega-3's, along with salmon, flax, etc.

Steph
ladyrois.blogspot.com/

Take the words “genetic freak” out of your vocabulary and substitute the words “hard working, committed, and focused” and you will have removed one obstacle to doing things you never thought possible. Top Dawg

The BOSS Rules: Train Beyond Our Self-imposed Strength Limitations.

"Promise me you'll always remember: You're braver than you believe, and stronger than you seem, and smarter than you think."
C. Robbin


 current weight: 160.0 
 
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IMFIT4ME's Photo IMFIT4ME Posts: 3,944
8/27/09 10:25 A

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MEB0810 - THANK YOU SO MUCH~~ your pretty much the only one coaching me along here LOL! I weighed in at 134 lbs!!! Please read my blog about it!!!

I just wanted you to know how grateful I was for you taking the time to read my program-



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IMFIT4ME's Photo IMFIT4ME Posts: 3,944
8/26/09 12:36 A

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I forgot to eat my 3rd meal of carbs- opps... I only ate 100 grams of carbs. I am sure its fine- I only ate 1246 cals today- I usually eat 1500-1900- Another opps... Whateve... I am still learning, Right??

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IMFIT4ME's Photo IMFIT4ME Posts: 3,944
8/25/09 5:21 P

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I am on my day 5- back to low carbs- I am so loving this!! It is fun and I am seeng reults already! I wiegh in in 2 more days- but I was already down to 135.9! (I started at 137.5) I am happy-

Yesturday eating fruit was NICE! I actually tried cooking my frozen blueberries in with my oatmeal and added chocolate protein poder! IT WAS SO GOOD!

This morning I made myself an egg omlete (2 egg whites, one egg) with onion and 1 cup zucchini, and I ate it on top of brown rice! It was surprisingly GREAT! See I am trying new things!!

I am so glad I found this team! I wish more people would post stuff tho! Thats ok! I check every day for something new- but I end up reading the old stuff- no biggie- its all important right?? I guess I was expecting more people to comment on what I am doing- its nice to be reassured that your doing it right!! I got one persons approval- so I am EXTREMELY GRATEFUL! :)

I am buying the BFFM tonight WHOO-HOOO!! pretty excited! I am planning on printing it out and putting it in a special binder! I know I am gonna LOVE IT!! :)



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_FITMAMA's Photo _FITMAMA Posts: 3,395
8/21/09 9:22 P

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Sounds like you have a great plan! I wouldn't worry about a few grams of carbs either way. Get the plan down and get comfortable, then you are always be anal later!
emoticon

TOTAL BODY FITNESS & NUTRITION -
www.tbfn.info

Here's a link to my TBFN Fan Page on Facebook: www.facebook.com/totalbodyfitnessand
nutrition

We'd love for you to join us!

TEAM LEADER OF:
CARB CYCLING - www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=31145


TEAM LEADER OF:
MUSCLE AND FITNESS HERS -
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=40893


"When the world says Give Up


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IMFIT4ME's Photo IMFIT4ME Posts: 3,944
8/21/09 7:20 P

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so this is my carb cycling plan... I just wanna make sure I am doing this right :)

3 low carb days, 1 moderate carb day, 2 low carb days, 1 high carb day

I weigh 137. I need to consume 23 grams of protein every meal (6 meals) and I need to consume 45 grams of carbs in 3 meals. In a moderate carb day I need to consume 50-100 cals of fruit in my 3 meals with carbs in it.

My carb choices will be old fashioned oatmeal, brown rice, Ezekiel breads. I can enjoy a whole grain pasta or a whole grain bread on a moderate carb day- but only for one meal. I can consume as many carbs as I want to (after I eat my proteins and of course my 3 servings veggies)on high carb days. Also if I wanna have a cheat day this would be the day to do it? I dont plan on it- cuz I am looking to break a plateau- but I thought I'd make sure again I read this right.

I bet I am making this more complicated then I need to- but I am having fun with it so far! I have been weening myself off the carbs for 3 days now (slowly bringing that number down) ANd today is my first official day starting this program that I just described above.

I guess I just wanna make sure- am I doing this right? I also wanted to know do I really need to get all anal about the 45 grams carbs at 3 meals and the 23 grams at 6 meals. If I am off by a 5-10 grams is that gonna matter? I dont mind being anal~ I am a little OCD :) I just was wondering if I NEEDED to... I think cuz I work from home I can be anal, but if I am going out and packing foods- I dont think I will be able to be this anal :)

I feel great today! I dont think I feel any weaker- I did my ST and I followed that with oatmeal and EAS protein powder... I feel great!

I also wanted to ask about the Fish Oil! so 10-20 grams a day! Thats 10-20 pills! WHOA! Did I read that right? split it up thru out the day?

thank you all for taking the time to read this and give me your input! :)


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