VP Health & Fitness

So… my 1 week off is looking more like two now. 

I’m still at my same weight (189 lbs) — have been at this weight for about 3 weeks now.  Can we say plateau …  No measurements have gone up but I haven’ t lost inches either.  I also starting to feel “softer” and I know that it’s my nutrition & lack of weights & cardio.  My BF% might of possibly went up??  I don’t know, my period this month totally kicked my butt - haven’t really had energy for nothing!  Could I possibly be falling off the wagon???!!! 

No.  I haven’t fallen off & don’t intend to. 

I received Dr. Berardi’s Precision Nutrition kit last night and am currently reading it right now.  It’s a bit different than the BFFM principles as far as carbohydrates go, but it makes sense. Eat more fruits & veggies and only eat complex carbs after you’ve earned them (ex. after you have worked out) — your muscles & body tolerate them better this way.  I will start applying the “10 Habits” in my next meal because I totally blew it for lunch!!!  And… will be entering his body transformation challenge as well which will be starting next week.

I also gotta say that these past couple of days I’ve pretty much been eating like crap.  My breakfast, snacks & lunches are ok, it’s the afternoon meals that are KILLING me & my progress!!!  AHHHHHH!!!   Last night I did clean out my kitchen (meaning, I threw away stuff instead of eating it!!!  :lol:  ) of almost all the “junk”(sorry Jav)!  I aint buying that stuff no more!!!  I already told hubby that we are going to do this together & that I won’t be buying him his junk food & snacks anymore, and he said, “OK.”

 Yeah right!  We’ll see love. 

Anyhow… I guess that’s pretty much it for my rant of the day. 

I’m planning to do a body weight circuit training workout when I get home since I won’t be able to get to the gym.

~ Vilma

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By: Craig Ballantyne, CSCS, MS
www.TurbulenceTraining.com

One thing we have to lose from our workout mindsets is the idea of this “60-minute workout”. Forget about spending that much time in the gym. Instead, choose better exercises that are more efficient. This will allow you to get your workout done faster, eliminating the “no time” workout excuse. To do so, you need to eliminate irrelevant exercises. I know you want to do an exercise for shoulders, and one for arms, and one for abs, and one for this and that. But before you do, ask yourself, will these really get me to my goal, or have I just been convinced by bodybuilding magazines that I need 40 sets per workout to get results?

Now, taking those lessons, we can then create some pretty incredible bodyweight workouts as well. And these bodyweight workouts can get finished fast!
In fact, here is a 7-minute bodyweight circuit that can help you lose weight, burn calories, and blast your metabolism. You don’t need machines or weights. You can do this anywhere!

Bodyweight squat (10-20 reps)
Pushup (10-20 reps) - do it on your knees if you must
Reverse Lunge (10 reps per leg)
Plank (30 second hold)
Close-grip Pushup (10-20 reps)
Side Plank (20 second hold per side)
Mountain Climber (10 reps per side)

Do this with no rest between exercises. Rest 1 minute at the end of the 7-minute circuit and repeat up to 3 times.

If you are a beginner, do fewer reps and take longer rests.

It’s a tough, tough bodyweight circuit, especially the combination of two exercises late in the circuit. This combo literally exhausted me to my knees…twice…before I was able to finish the circuit.You can do the circuit up to 3 times.

Another weapon in your fat loss arsenal. Now you’ll know how to train efficiently and eat effectively for fat loss.

Don’t wait any longer to get started! Get all of these bodyweight exercises, and more, in the Turbulence Training workouts that you can do in the comfort of your own home. No more annoying drives to the gym, waiting in line for machines in an uncomfortable environment, or being intimidated by the super-buff gym bunnies. Lose fat, get fit, and workout your way - at home with only a bench, a ball, and dumbbells.

Sincerely,

Craig Ballantyne, CSCS, MS
Author, Turbulence Training

~~~~~~~~~~~~~~~~~~~

About the Author:

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men’s Health, Men’s Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit Turbulence Training

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Just had to share… Who wants to join me???

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The PN Body Transformation Contest
Are You Up For The Challenge?
John Berardi, PhD, CSCS

The Precision Nutrition Experiment
Here at Precision Nutrition, we’re constantly motivated and inspired by the members of our ever-growing community.

When we started this little web experiment over 18 months ago, we weren’t sure what to expect. In fact, we had A LOT of questions…

• Would the PN Forums be well-received… or would our countless hours of posting be wasted on apathetic members?
• Would our PN Members take our lead and help to shape this place into a helpful, supportive community…or would the PN Forums fill up with antagonistic web browsers?
• Would the PN Forums actually serve to help people reach their goals…or would they serve as a distraction?

Well, the verdict is in.

At over 17,000 members strong, the PN community is growing rapidly.

Further, the PN Community has become a place of never-ending social support and positive energy, a place where both veterans and beginners can feel welcome.

Finally, the PN Forums provide a testament to the fact that folks just like you can achieve amazing body transformations with the help of a few ingredients:

• The right information
• The right support network
• A good dose of determination

So, in all, the PN Forum experiment has been quite a success. But you don’t have to take my word for it. Browse around the PN Forums. Talk to some of the PN Members. Check out the Precision Nutrition Member Logs. Better yet, check out the successful transformations highlighted below.

Precision Nutrition Success Stories
Be prepared to be blown away…Dr John Berardi and the good folks at Precision Nutrition have just posted some amazing before and after pictures.

These pics feature men and women who’ve made some jaw dropping changes to their bodies, becoming leaner, more muscular, and healthier along the way.

Now…it’s your turn…

I know you’ve got over a thousand reasons for getting motivated and committed to changing your body.  Yet sometimes we can all use a little kick in the seat.  How about these for that little kick?

Grand Prize
Free groceries & supplements for 1yr

That’s right, Precision Nutrition buys your food and supplements for 365 straight days

1st Runner Up Prize
Free meal delivery for 3 months

The Precision Nutrition Team will design your meal plan and, for 3 months, they’ll pay to have all the food delivered right to your doorstep. No cooking, no cleaning, no hassles

2nd Runner Up Prize
Free camera & Results Tracker

With this digital camera and lifetime access to the Precision Nutrition online Results Tracker you can continue to track your progress.

Check out what the Precision Nutrition team has in store for you!!

Also, hurry up!  Registration runs from July 2nd until July 16th.  So get registered, change your body, and win prizes!

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 Check out Precision Nutrition today!

Look foward to seeing you there!!!

 ~ Vilma

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An email I received from SparkPeople.com:

I am a slow walker, but I never walk backwards.
- Abraham Lincoln, U.S. President

Taking two steps forward
Slow and steady has not always been an inspiring concept. It’s not as sexy as speed and sharp turns of direction. But it may be just the thing to keep you from running out of gas, while still moving you forward. Abe is telling us that the most important thing is to keep walking forward, no matter how slowly. Sometimes slowness can be frustrating. You might become impatient; you might get discouraged with a setback. But a setback doesn’t have to set you back. Simply using it as a learning opportunity can leapfrog you ahead again. From now on, try paying attention more to your direction and less to your speed. Be patient, focus on a little bit at a time, and soon enough, you’ll be further than you ever thought. Besides, it’s a good bet that by always looking forward, Abe rarely looked back in regret.

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SO… what do I think of this?  BINGO!  Hit the nail right smack in the head.  Slow and steady is my way of life! I don’t feel I need to compete with anyone, but myself. I’m happy to see slow changes that make me feel good and accomplished with my progress.  I must admit that I sometimes get caught up in the whirlwind of the latest and greatest fad diet(s) & quick weight loss testimonials.  Yes, it’s AWESOME to be able to lose 10 lbs in 1 week, let alone 50 lbs in one month… but then I ask myself, at what cost? 

My health? 

My metabolism? 

No… I WILL NOT go there ever again!  I will NOT starve myself just to be skinny. I prefer to do it the right and sensible way of 1-2 lbs a week while still being able to preserve my muscle.  It will be sooo much easier to maintain & keep the weight off this way.

~ Vilma

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It’s raining buckets as I write this. Hasn’t stopped since I got out of the gym 1 hour ago.

I love rain, it’s soooo soothing & refreshing.

I hope it rains all week, but knowing how the crazy weather is like here in El Paso… it probably won’t rain for another 3 to 4 weeks

Anyhow… things have been good today… my CFP cycling class was killer!!! 750 calories burned in 50 minutes.

Here is the rest of my Day 87 recaps:

• 6.5 hours of sleep
• Exercise for the day - CFP cycling class
  • TOTAL exercise time: 50 minutes
  • TOTAL calories burned: 750 calories
• Water - good -
• Eating- good
  • Meal #1 - protein shake (1 cup of berries, 1 scoop of protein pwdr, ice & flaxeeds)
  • Meal #2 - 1/2 grapfruit, 5 eggwhite, 1 egg omelett
  • Meal #3 - EAS French Vanilla RTD
  • Meal #4 - 5.5 oz. chicken breast, bell pepper & onion medley & a 1 oz. of Barilla plus spagetti.
  • Meal #5 -
  • Meal #6 -

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I just ordered my Precision Nutrition Kit & i’m counting down the days until I have it in my hands!!! Thanks Swigg & Maggie for turning me on to this. These past couple of days i’ve been going GAGA over all the information that Dr. Berardi has on his message boards!!!! Awesome stuff, but some stuff was not viewable to free members… so I just about had it this morning… and went ahead and ordered the kit. All the reviews that i’ve read so far are pretty good.

As far as the week off goes… Yes, I have taken this week off from weights & extra HIIT cardio. My body needed the rest & it’s gone pretty good so far. I’m only doing the CFP classes MWF and a walk/run here and there with hubby. I’m laying of the weights this week & doing body weight exercises instead (push-ups, dips, burpees, etc…). My nutrition has been pretty good, but not as perfect as I would want it to be. I’m measuring every day & I haven’t gained inches so that’s a BIG plus! I’m also going to take the time to re-evaluate my goals and see where there needs to be some changes. In three months i’ve manage to lose 22 lbs & about 45 inches… so that’s really really good & i’m very proud of myself for that. The next three months I want to take this to another level & drop alot of body fat & get back into my size 10/8 jeans.

Will update more on PN when I receive it & have gone over it throughly.

To you health,

~ Vilma

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