Re: Susie - plan, plan, plan!!

[Guest guest]

Susie,

You are going to have to plan for those moments and not get caught off-guard.

Leave the house with authorized food always. Make the no-bake protein bars and

keep them in a cooler with you. Take tuna in a pouch. Keep decent bars handy.

Take Myoplex shakes and a shaker bottle with you - stop at the store and buy

bottled water to make it. Or keep protein powder in ziploc baggies and do the

same thing with a shaker bottle and water from the 7-11. Keep apples with you

or oranges or a decent carbohydrate. If you go through a drive-thru, get

grilled chicken with no sauce and ditch the bun but eat a piece of fruit. At

's, get a plain baked potato. At Subway, eat half the bun.

When you go to bed at night, know what 6 meals you are eating the next day and

at about what time. If something comes up, you'll have a spare meal with you

because you are going to always take at least a couple of spare meals in your

car! Slip off to the bathroom, if necessary, and eat it or drink it! Really!!

I've been at a workshop and didn't want to mix a shake in the room so I excused

myself and went and " ate " in a matter of 3 minutes! Not what I wanted - and not

what normally happens - but I did want the body that I saw in BFL and knew that

I was going to have to make it work in order to acheive those results.

It's second nature to me now but it takes following the plan and making it work

for it to become habit. As my teacher friend told me yesterday at the

lake.... " I admire you for doing what you do - especially at your age - but I

don't want it bad enough to do what it takes. " That's the choice we all have to

make, really. How bad do we want it and what are we willing to do to achieve

it? There's nothing wrong with not wanting it bad enough to do what it takes,

by the way. You just need to be honest with yourself and decide if it is

something you are determined to succeed at.

I do want to say that the physical look is what gets most of us motivated, but

once you achieve success there, you'll see that the confidence that comes with

it is really the prize.

I just reread this and it kind of sounds like a sermon to you, Susie, but I

don't mean it that way! I think I was just ready to say those things to share

the conversation I had with my dear friend about what it takes to have a BFL

body. I hope that it motivates you....not depresses you!

Sara

What do all of you do on days like that? If you absolutely have to

go to a drive through, where do you go and what do you order?

[Guest guest]

Sara -- Thanks for the wonderful comments. Your friend's comment

really hit home. And I do want it bad enough to do what it takes!

I know that in my heart, without a doubt. I just need to get in a

routine, and the support of this board is just the ticket to help me

stay motivated until I get the habits in place.

Susie

> Susie,

>

> You are going to have to plan for those moments and not get caught

off-guard. Leave the house with authorized food always. Make the

no-bake protein bars and keep them in a cooler with you. Take tuna

in a pouch. Keep decent bars handy. Take Myoplex shakes and a

shaker bottle with you - stop at the store and buy bottled water to

make it. Or keep protein powder in ziploc baggies and do the same

thing with a shaker bottle and water from the 7-11. Keep apples

with you or oranges or a decent carbohydrate. If you go through a

drive-thru, get grilled chicken with no sauce and ditch the bun but

eat a piece of fruit. At 's, get a plain baked potato. At

Subway, eat half the bun.

>

> When you go to bed at night, know what 6 meals you are eating the

next day and at about what time. If something comes up, you'll have

a spare meal with you because you are going to always take at least

a couple of spare meals in your car! Slip off to the bathroom, if

necessary, and eat it or drink it! Really!! I've been at a

workshop and didn't want to mix a shake in the room so I excused

myself and went and " ate " in a matter of 3 minutes! Not what I

wanted - and not what normally happens - but I did want the body

that I saw in BFL and knew that I was going to have to make it work

in order to acheive those results.

>

> It's second nature to me now but it takes following the plan and

making it work for it to become habit. As my teacher friend told me

yesterday at the lake.... " I admire you for doing what you do -

especially at your age - but I don't want it bad enough to do what

it takes. " That's the choice we all have to make, really. How bad

do we want it and what are we willing to do to achieve it? There's

nothing wrong with not wanting it bad enough to do what it takes, by

the way. You just need to be honest with yourself and decide if it

is something you are determined to succeed at.

>

> I do want to say that the physical look is what gets most of us

motivated, but once you achieve success there, you'll see that the

confidence that comes with it is really the prize.

>

> I just reread this and it kind of sounds like a sermon to you,

Susie, but I don't mean it that way! I think I was just ready to

say those things to share the conversation I had with my dear friend

about what it takes to have a BFL body. I hope that it motivates

you....not depresses you!

>

> Sara

>

>

>

> What do all of you do on days like that? If you absolutely have

to

> go to a drive through, where do you go and what do you order?

>

>

[Guest guest]

Great Advice Sara!

As I look into my file cabinet at work I have two 5 lb tubs of

protein power, a dozen protein bars, fruit, and all my supplements.

lol

Just yesterday I forgot my 4 meals sitting on the kitchen counter.

ACK! Heres what I did:

M1 Shake Apple (already at work)

M2 Protein Bar (already at work)

M3 Chicken salad from cafeteria

M4 Shake Orange (already at work)

Then made it home for

M5: Turkey burrito

M6: CC, Yogurt (was M1 left on counter)

> Susie,

>

> You are going to have to plan for those moments and not get caught

off-guard. Leave the house with authorized food always. Make the no-

bake protein bars and keep them in a cooler with you. Take tuna in a

pouch. Keep decent bars handy. Take Myoplex shakes and a shaker

bottle with you - stop at the store and buy bottled water to make

it. Or keep protein powder in ziploc baggies and do the same thing

with a shaker bottle and water from the 7-11. Keep apples with you

or oranges or a decent carbohydrate. If you go through a drive-thru,

get grilled chicken with no sauce and ditch the bun but eat a piece

of fruit. At 's, get a plain baked potato. At Subway, eat half

the bun.

>

> When you go to bed at night, know what 6 meals you are eating the

next day and at about what time. If something comes up, you'll have

a spare meal with you because you are going to always take at least a

couple of spare meals in your car! Slip off to the bathroom, if

necessary, and eat it or drink it! Really!! I've been at a workshop

and didn't want to mix a shake in the room so I excused myself and

went and " ate " in a matter of 3 minutes! Not what I wanted - and not

what normally happens - but I did want the body that I saw in BFL and

knew that I was going to have to make it work in order to acheive

those results.

>

> It's second nature to me now but it takes following the plan and

making it work for it to become habit. As my teacher friend told me

yesterday at the lake.... " I admire you for doing what you do -

especially at your age - but I don't want it bad enough to do what it

takes. " That's the choice we all have to make, really. How bad do

we want it and what are we willing to do to achieve it? There's

nothing wrong with not wanting it bad enough to do what it takes, by

the way. You just need to be honest with yourself and decide if it

is something you are determined to succeed at.

>

> I do want to say that the physical look is what gets most of us

motivated, but once you achieve success there, you'll see that the

confidence that comes with it is really the prize.

>

> I just reread this and it kind of sounds like a sermon to you,

Susie, but I don't mean it that way! I think I was just ready to say

those things to share the conversation I had with my dear friend

about what it takes to have a BFL body. I hope that it motivates

you....not depresses you!

>

> Sara

>

>

>

> What do all of you do on days like that? If you absolutely have

to

> go to a drive through, where do you go and what do you order?

>

>

[Guest guest]

,

That's exactly what I was getting at!!!....always be prepared for the unexpected

such as forgetting your meals at home. Plan to eat right but if the plan gets

demolished, always have some good back-up food waiting in the wings (or the

desk, or the closet.....etc!).

Sara

As I look into my file cabinet at work I have two 5 lb tubs of

protein power, a dozen protein bars, fruit, and all my supplements.

lol

Just yesterday I forgot my 4 meals sitting on the kitchen counter.

ACK! Heres what I did:

M1 Shake Apple (already at work)

M2 Protein Bar (already at work)

M3 Chicken salad from cafeteria

M4 Shake Orange (already at work)

Then made it home for

M5: Turkey burrito

M6: CC, Yogurt (was M1 left on counter)

[Guest guest]

Susie, You've already been given some great advice and I know you

listened. I did want to add two related comments.

I know you " get " the importance of planning but if you are already

prone to " winging " your nutrition as you said and trying to break

that habit, I think it is super important for you to RIGHT NOW IN

THIS MOMENT decide which two days of the week you are going to COOK a

few basic things like chicken, brown rice, wash off some broccoli

heads and snap into smaller peices, and maybe cut up tear up a head

of lettuce. Monday, bring a stash of this into work. Some frozen

veggies like broc or green beans and even frozen peach or strawberry

slices could also be brought.

You need to incorporate real, whole foods into your planning

process.Not only do I think real people deserve real food, but while

I think bars and shakes serve their purpose you can't seriously

change your body (and life) by resorting to convenient, prepackaged

items that will last a year in your desk drawer for two years or

assuming everyday you'll just grab a salad somewhere. Maybe you

don't have your meals all laid out like some of the others here

(kudos to them , btw), but my sister, you at least need to have the

right components of meals available to you starting now. When you

leave the house everyday up to your own devices - well, you may as

well have left your body in your empty lunch cooler with your good

intentions.

I am saying this because I have the same personality predisposition

as you. I live right by a store. I can cook rocks and water in under

5 minutes and make it taste good. But still- foundational to my plan

is prepping at least some of my food in advance. Nothing EVER goes

according to my plans. I mean, I was working out of my home the last

18 months or so so it was easy to fall into a pattern of NOT planning-

and you know what? Before you know it, I was skipping meals or it

was time to eat and I had no chicken defrosted yet! BASIC stuff I

know NOT to do! I've been back to work f/t and am so busy that there

is no other way to do this except planning and I feel on track again.

See, we're all humans with busy lives, kids, jobs. The battle isn't

to eat well or lose 5% BF...it is to do that while we also juggle

normal daily life.

I like lurking here because it is a constant reminder to me to

remember foundational good habits- enthisiasm for training, goal

setting, planning, staying positive even when you fail, and helping

other people by sometimes being honest enough to say " me too " .

Take care and follow your " plan to start planning " with 1-2 ACTIONs

towards that this week. ;-)

Stella

[Guest guest]

Stella, thank you so much for this advice (and anyone else I missed

responding to). You do understand my " wing it " personality, don't

you? Tonight I will prepare enough to get me by until Wednesday and

Wednesdays and Saturdays will be my official prep days. I have all

the stuff in my freezer, but it won't do me much good there, will

it? I did buy a bunch of fruit over the weekend, but interestingly,

it was because my teenage son specifically asked me to. He's a very

healthy eater, and needs constant energy for his sport --

skateboarding. Funny how I can manage to get things done for

everyone else, eh? It's time to nuture myself.

Susie

> Susie, You've already been given some great advice and I know you

> listened. I did want to add two related comments.

>

> I know you " get " the importance of planning but if you are already

> prone to " winging " your nutrition as you said and trying to break

> that habit, I think it is super important for you to RIGHT NOW IN

> THIS MOMENT decide which two days of the week you are going to

COOK a

> few basic things like chicken, brown rice, wash off some broccoli

> heads and snap into smaller peices, and maybe cut up tear up a

head

> of lettuce. Monday, bring a stash of this into work. Some frozen

> veggies like broc or green beans and even frozen peach or

strawberry

> slices could also be brought.

>

> You need to incorporate real, whole foods into your planning

> process.Not only do I think real people deserve real food, but

while

> I think bars and shakes serve their purpose you can't seriously

> change your body (and life) by resorting to convenient,

prepackaged

> items that will last a year in your desk drawer for two years or

> assuming everyday you'll just grab a salad somewhere. Maybe you

> don't have your meals all laid out like some of the others here

> (kudos to them , btw), but my sister, you at least need to have

the

> right components of meals available to you starting now. When you

> leave the house everyday up to your own devices - well, you may as

> well have left your body in your empty lunch cooler with your good

> intentions.

>

> I am saying this because I have the same personality

predisposition

> as you. I live right by a store. I can cook rocks and water in

under

> 5 minutes and make it taste good. But still- foundational to my

plan

> is prepping at least some of my food in advance. Nothing EVER goes

> according to my plans. I mean, I was working out of my home the

last

> 18 months or so so it was easy to fall into a pattern of NOT

planning-

> and you know what? Before you know it, I was skipping meals or it

> was time to eat and I had no chicken defrosted yet! BASIC stuff I

> know NOT to do! I've been back to work f/t and am so busy that

there

> is no other way to do this except planning and I feel on track

again.

> See, we're all humans with busy lives, kids, jobs. The battle

isn't

> to eat well or lose 5% BF...it is to do that while we also juggle

> normal daily life.

>

> I like lurking here because it is a constant reminder to me to

> remember foundational good habits- enthisiasm for training, goal

> setting, planning, staying positive even when you fail, and

helping

> other people by sometimes being honest enough to say " me too " .

>

> Take care and follow your " plan to start planning " with 1-2

ACTIONs

> towards that this week. ;-)

>

> Stella

[Guest guest]

> Stella, thank you so much for this advice (and anyone else I missed

> responding to). You do understand my " wing it " personality, don't

> you? >>

You're welcome. I know it cause I have it and have always had to

fight it. I'm all excited now cause I cooked my breakfast already.

I've been making it while I get ready but I always wind up being 5

min late and then eating when I get there. Probably will get old

after awhile to my boss. Anyway, new rule is EVERY meal is prepped

the night before (some stuff is there at work but whatever I need to

bring)including the last meal of the day (when temptation chooses to

strike the most frequently).

> Wednesdays and Saturdays will be my official prep days. I have all

> the stuff in my freezer, but it won't do me much good there, will

> it?

Nope. You may need a grocery shopping day too but I won't push you on

that. ;-) Now, if you have Outlook or a calendar feature on your home

and work PC, schedule in " re-occurring " appointments to eat and to

remind yourself about cooking days. Make sure the reminder is set to

pop up and tellyou to " EAT! "

Do you need a grocery list to remind you what to buy? I have mine up

on the About Bodybuilding site- maybe you can print this and just

keep it in your purse. When you go to the store for ANYTHING, pull

this out quick and scan it- should be enough to jog your memory of

what you need to pick up.

http://www.bodybuilding.about.com/library/essentials/fitfood/blshoppin

glist.htm

<< It's time to nuture myself. Susie>>

Why yes it is! And beyond nurture- challenge yourself. YOU are why

YOU signed your name up. No need to feel guilty that you simply set a

goal and have some steps to take to attain it. That is setting a

good example for your family anyway.

Stella

[Guest guest]

Thanks a bunch for the grocery list! What a great tool.

Susie

>

> > Stella, thank you so much for this advice (and anyone else I

missed

> > responding to). You do understand my " wing it " personality,

don't

> > you? >>

>

> You're welcome. I know it cause I have it and have always had to

> fight it. I'm all excited now cause I cooked my breakfast

already.

> I've been making it while I get ready but I always wind up being 5

> min late and then eating when I get there. Probably will get old

> after awhile to my boss. Anyway, new rule is EVERY meal is

prepped

> the night before (some stuff is there at work but whatever I need

to

> bring)including the last meal of the day (when temptation chooses

to

> strike the most frequently).

>

> > Wednesdays and Saturdays will be my official prep days. I have

all

> > the stuff in my freezer, but it won't do me much good there,

will

> > it?

>

> Nope. You may need a grocery shopping day too but I won't push you

on

> that. ;-) Now, if you have Outlook or a calendar feature on your

home

> and work PC, schedule in " re-occurring " appointments to eat and to

> remind yourself about cooking days. Make sure the reminder is set

to

> pop up and tellyou to " EAT! "

>

> Do you need a grocery list to remind you what to buy? I have mine

up

> on the About Bodybuilding site- maybe you can print this and just

> keep it in your purse. When you go to the store for ANYTHING, pull

> this out quick and scan it- should be enough to jog your memory of

> what you need to pick up.

>

>

http://www.bodybuilding.about.com/library/essentials/fitfood/blshoppi

n

> glist.htm

>

> << It's time to nuture myself. Susie>>

>

> Why yes it is! And beyond nurture- challenge yourself. YOU are

why

> YOU signed your name up. No need to feel guilty that you simply

set a

> goal and have some steps to take to attain it. That is setting a

> good example for your family anyway.

>

> Stella