VP Health & Fitness

Exactly 60 days of Body Fat comparison:

BIODYNAMICSBioelectric Impedance Analysis method

* So I talked to Doug & Caitlin about my height issue, and the machine was right… 67.3 inches - officially.

Accu-Measure method: (BFFM recommended)

BioFitness Body Fat test method- (circumference)

* Selected activity level = Active- Exercise 3 times weekly (although I think it’s probably higher- ex. Very active or Heavily Active), choosing this level is the closest measurement I get to the BIODYNAMICSBioelectric Impedance Analysis method.

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Body Fat Average: 33.16 % (computed using all three tests)

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WOW! I couldn’t really tell the difference until I saw this…

I’m soooo exited & happy!!! YAY!!!
~ Vilma

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The BOSU ball really kicked my butt today!!! I liked it so much that I did a little bit of research and found an interesting article by our Civilian Fitness Program director, Doug Briggs!!!!

BOSU™ is an acronym for “both sides up”. The BOSU® Balance Trainer can be used with the platform side either up or down for different types of balance challenge. The solid platform is 25 inches in diameter and the dome should be inflated until it is firm. Two recessed handles on the bottom of and towards the sides on the platform make it easy to turn over or carry. This hybrid fitness product has its genesis in the field of medicine, as well as balance, functional and sports specific training. Neuromuscular physiology, which helps to define human movement, provides the science that backs this remarkably complete approach to training. The BOSU® Balance Trainer offers a different means to make exercise more appealing and effective for average people, fitness enthusiasts and highly trained athletes. Learn more about: • Integrated Balance Training • The Science Behind BOSU™ Training • What the Experts Say • Products

The article by Doug Briggs is titled, “The Science behind functional balance training”

Awesome!!!

~ Vilma

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I can’t believe that I’ve been keeping this journal up for 3 weeks now. AMAZING!!! Blogging is becoming a habit now, much like working out is.
So, I took my BEFORE pictures today and I didn’t realize that I was THAT bad. (VERY bad) I’m planning to take a total of 6 pictures every 26th of the month until my goal is reached. I’m a bit behind schedule since I didn’t take the 1st pictures until I was 3 weeks into my program, but oh well… those will have to do. Although the pictures were bad, I am more motivated than ever to get back into the fit and lean body that I used to have!!! I have pictures of that too, and have them posted were I can see them.

I have a lot of work to do & my goal is to complete my transformation in 6 L-O-N-G months. September 19th is the MAGICAL day…
One downside that I can think of is that I am very impatient. I like to see FAST results & if I don’t see fast results, I get very discouraged. I’m working on changing that mentality this time around. It didn’t take 2 months for my body to get this way & i’m positive that it won’t take 2 months to be a fitness model either. They say slow and steady wins the race, right? Progress, not perfection is the key. A 1-2 pound loss per week is what I’m looking for… about 8-10 pounds per month. YIKES! I’m already freaking out…

At least i’ll be 20 lbs. lighter for my 1 year anniversary. Not too bad. It’ll be an occasion to celebrate!

Anyhow… enough brain thoughts for now… here is Day 15 recap:

• 6.5 hours of sleep
• Calories burned- CFP workout (running, sprints, skips, lunges, squats, but kicks, high knees, bleacher sprints) outside on the track. 15 minute Ab routine. OUCH!!!
  • TOTAL minutes = 60 minutes
  • TOTAL calories burned = 549
• 6864 steps walked (1:31:12)
• Water- Good! 6 (20 oz.) bottles so far
• Eating- Good.
  • Breakfast- 3 egg whites, 1 egg, 1 WW slice of bread
  • Snack - yogurt, almonds
  • Lunch - 3 oz. of chicken, 1/4 cup of brown rice, 1/4 cup of beans, green olives, 1 tomato
  • Snack - 1 fiber bar, string cheese
  • Dinner - Homade chicken soup w/veggies & 1 cup of rice
  • Dessert - 2 Dark Chocolate Squares

I was planning to go to the gym tonight, but I didn’t have any more energy… the workout this afternoon was really tough!!!

Will leave upper body strength training for tomorrow as well as cardio.

Good night!

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The following stats will only be taken at the beginning of the program and at the end of the program

Here are my starting stats at 3/19/07:

Body Compostition Test Summary (Civilian Fitness Program):

* Used Bioelectrical Impedance Analysis (BIA)

Height: 67.3 inches

Weight: 202.4 lbs.

Percent Body Fat: 37.1%

Fat Body Weight: 75.1 lbs

Lean Body Weights: 127.3 lbs.

Basal Metabolic Rate: 1757 cal/day

Total Body Water: 38.7 liters; 42.1% of body weight; 67% of lean weight

More information on the BIODYNAMICS Bioimpedance analysis - HERE

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Initial Assessment (Civilian Fitness Program):

Resting Heart Rate (bpm): 64

Resting Blood Pressure: 115/75

Body composition: 37.10%-Very poor

3 minute Step Test: 145 bpm-poor

Sit and Reach: 19 inches- poor

1 minute sit-up/curl (reps): 24-Very poor

1 minutes push-up (reps): 14-Very poor

Bench press (lbs.): 135-Good

1 mile walk w/HR (mllkg/min): Time-15:33; bpm-177 (Very poor)

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The following stats I will keep a weekly/monthly record of (lbs/inches):

3/26/2007 Weight: 204 lbs.

Body Fat % : 38.1% (The most accurate to my initial measurement - see at the beginning of post)

BMI: 31.7

Neck: 14

Under Armpit: 39

Chest: 42.5

Under Chest: 34.5

R Bicep: 13

L Bicep: 13

R Forearm: 10.5

L Forearm: 10.5

Wrist: 7

Waist: 39.5

Hips: 48.5

R Thigh: 26.5

Left Thigh: 27

R Calve: 16

L Calve: 16

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Today marks day 1 of my 6 month Civilian Fitness Program given by my employer. I’m very exited and committed to finish this program and maintain it for life. I’m just about finishing my Healthy Choice Fiesta Chicken soup and will be on my way to my 1st Workout with them. Afterwards, I will stay and do a little bit of strength training. I will post my beginning stats & measurements when I get back.

~ Vilma

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