Giveaways Are Everywhere

1. 
   2010 March 4

   Lara (Thinspired) permalink

   Thanks for spreading the word on my giveaway, as well as the others! I am definitely entering the other two, too!
2. 
   2010 March 5

   Katie permalink

   woooohoooo!! Giveaways rock!! Thanks for sharing these links! Have a great weekend girl!!!!!!!
3. 
   2010 March 15

   Jamie Walker permalink

   ooh, thanks for the heads up!
4. 
   2010 March 16

   Katie permalink

   Hope all is well!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! Have agreat week love!!! xoxo
5. 
   2010 March 18

   janetha permalink

   i just realized your posts werent updating in my reader. i mean i know you havent posted in a bit but STILL.. i didnt get the most recent ones! so i am going to go read up. anyway, i came over to tell you more about the BFL plan.

   EATING:

   *5 or 6 small meals a day, 3 hours apart, around 300-350 calories each meal (you can make the main meals bigger and then the midmeals smaller if that works for you)
   *balance protein and carb grams and then add in healthy fats to end up with a 40/40/20 ratio (thedailyplate.com is so good at helping me figure my ratios)
   *no refined carbs, added sugars, etc.. so no flavored yogurt, no white bread, basically following tosca’s suggestions, you know about all that.
   *one day a week off “free day” to rev the metabolism, eat whatever, whenever.
   *do your HIIT on an empty stomach and wait to eat for an hour after HIIT
   *never do weights on an empty stomach and refuel within 30 min post-workout
6. 
   2010 March 18

   janetha permalink

   EXERCISE:
   *3 days of cardio (every other day) cardio is just 20 minutes of high intensity interval training in this format:
   2 min warmup / moderate effort
   1 min start to sweat
   1 min work a bit harder
   1 min cant hold a conversation
   1 min almost all your effort
   repeat these 4 minutes three more times
   followed by 1 min of all out exertion AKA you think you may die
   cooldown 1 min moderate effort

   *3 days of strength training (every other day) alternate upper and lower so one week you will have upper twice and lower once and the next week vice versa
   *body parts for upper: back, chest, shoulders, triceps, biceps
   *body parts for lower: quads, hamstrings, calves, abs (and i also throw in lower back and glutes usually)
   *there is a format to follow for the weights. you pick the first body part, do the whole routine, then move to the next body part. you will need to pick TWO exercises for each body part (so for example, if you are doing triceps you will pick cable pushdowns and bench dips, or if you are doing quads you will pick split squats and the leg press)
   *the format: (pretend we are using dumbbells and doing chest)
   first exercise: dumbbell chest press:
   12 reps of lighter weight (like 10#)<–should be on the easy side
   rest
   10 reps of a bit harder weight (like 12#)<–moderately hard
   rest
   8 reps of a bit harder weight (like 15#)<–hard
   rest
   6 reps of the hardest weight (like 20#)<–should have a super hard time here
   rest
   12 reps of lighter weight (either 10# or 12#, depending on your ability)
   NO REST
   12 reps of the SECOND exercise you chose for that muscle group. so, say we picked dumbbell flyes~ do 12 reps at a pretty challenging weight (8# or 10# dumbbells)

   and then move onto the next muscle group!

   please let me know if you have Qs!

   xoxo

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