Motivation

• Start Strong Mondays archives - Sound, practical wisdom for living at Full Strength… Start Strong in less than 5 minutes!

Bodybuilding

• Bodybuilding.com- The largest and most complete bodybuilding site on-line.
• Bodybuilding.com training articles - HUGE article database
• Bodybuilding.com workout database
• T-Nation - a place where chemists, scientists, nutritional theorists, and exercise physiologists come together to share their discoveries with the world. Many articles!!!
• Muscle with attitude - T-Nation’s sister site (geared towards women)
• Stumptuous.com Women’s Weight Training - Are you a woman? Do you want to lift weights? Check out Krista’s site!

Downloads

Spreadsheets/Worksheets

• BFFM Data Sheet & Calorie Calculator (courtesy of Maggie Wang & her blog: Caustic Musings) - Maggie generously shared her spreasheet & gave downloaders the freedom of making their own adjustments to the spreadsheet. Thanks Maggie!!
  Here is my version: Spreadsheet for calculating BMR & TDEE (using the Katch-McArdle method), daily calorie targets, macro-nutrient calories/grams ratios, BMI, daily calorie burn, fat lost/muscle gained, & a body fat calculator (male/female). Used with the Burn the Fat, Feed the Muscle program - however, it can also can be used for any program.
• Nutrition Planner, Food List & Meal planning sheets- Keep track of your daily nutrient ratios. Used with the Burn the Fat, Feed the Muscle program - however, it can also can be used for any program.
• Adi’s Fitness Log - A very comprehensive fitness spreadsheet that uses Excel macros
  Calculate your BMR - for women
• Weekly calorie burn chart - Keep track of your exercise activities & Total Calories burned.
  

Downloads - Articles

• 100 ways to add 2,000 steps
• 100 ways to cut 1,000 calories
  

Downloads - Free e-Books

• Gourmet Nutrition Desserts - This is a 44 page dessert cookbook complete with delicious “Precision Nutrition Approved” dessert recipes, beautiful photography, and hints on how to eat the foods you love without gaining the fat you hate.
• Precision Nutrition Strategies - This ebook is an extension of the Precision Nutrition program. With 43 pages and 7 chapters (plus appendices), it’s obviously nowhere near as comprehensive as the full Precision Nutrition Program. However, it provides a nice and simple overview of some critical PN strategies including: the rules of good nutrition, protein intake, balancing dietary acids, altering your eating schedule to make it more PN friendly, preparing foods, eating on the road, revving your metabolism, and more.
• Turbulence Training 4 week workout - the Original 4-Week TurbulenceTraining Bodyweight Workout.

Books

• 16 Weeks to Weight Training Success: a basic approach - Author Doug Briggs Ph.D., CSCS, and the strength & Conditioning Coordinator for the US ARMY at Ft. Bliss, Texas & director of the CIVILIAN FITNESS PROGRAM that i’m participating in!!!
• Strength Training Anatomy - An illustrated guide to muscles at work. VERY detailed. Many exercises.
• Burn the Fat, Feed the Muscle - I’m currently reading this book & a program that I want to implement into my workout/nutrition routine
• YOU on a diet- very informative book that talks about how your body works at all levels. I lost 10 lbs. & two inches of my belly in 3 weeks by applying some of their tips.
• Eating for life - Delicious & nutritious balance recepies. Includes Breakfast, Lunch, Dinner, Snack & Dessert
• Precision Nutrition - For great training and nutrition wisdom, check out Dr Berardi’s complete system, Precision Nutrition. Containing system manuals, gourmet cookbook, digital audio/video library, online membership, and more, Precision Nutrition will teach you everything you need to know to get the body you want — guaranteed.
• Gourmet Nutrition Book - isn’t just a cookbook, it’s a full-blown optimal eating manual. In it, we’re gonna feed both your mind and your body with recipes, cooking tips and nutrition strategies to help you get into the best shape of your life.
• Gourmet Nutrition Desserts - This is a FREE 44 page dessert cookbook complete with delicious “Precision Nutrition Approved” dessert recipes, beautiful photography, and hints on how to eat the foods you love without gaining the fat you hate.
• Turbulence Training 4 week workout - the Original 4-Week Turbulence Training Bodyweight Workout
• Cheat to Lose - Cheat BIG with the Foods You Love, Lose Fat Faster Than Ever Before, and Enjoy Keeping It Off!

Archives

I'm hoping to convert all of these to blogger (but most likely will only convert the important articles and not personal daily journals as they are too many to count)... For now, here are my archives from wordpress.com

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by Categories
Body Fat (12)
Body Image (9)
Craig Ballantyne (3)
Diet Reviews (13)
Jay Robb's Fruit Diet (7)
Fruit Flush Detox (7)
Kimkins (3)
Kimkins controversy (3)
Kimkins dangers (3)
Kimkins Diet (3)
Kimkins petition (3)
Dr. John Berardi (13)
Exercise (41)
Equipment (4)
Fitness (13)
Natural Bodybuilding (6)
Running (4)
Walking (5)
Weight Training (14)
Workout Routines (18)
Fat Loss (33)
Goals (19)
Health (40)
RealAge (3)
Sleep (2)
Healthy Reflections (1)
Inspirational (10)
Miscellaneous (2)
Motivation (9)
Quotes (5)
Nutrition (68)
Fast Food (6)
Food (21)
Meal Plans (4)
Water (9)
Zig-Zag meal plans (15)
Pictures (8)
Programs (115)
BFFM (24)
Civilian Fitness Program (94)
Personal Challenges (2)
PN Transformation Challenge (16)
Precision Nutrition (18)
Turbulence Training (6)
Recipes (4)
Recommended Books (2)
Stats & Measurements (35)
Success Stories (1)
Supplements (4)
Tips, Tools & Resources (43)
BMR (4)
Downloads (10)
Free Training tools (9)
TDEE (19)
Tom Venuto (15)
Videos (5)
Weight-Loss (35)


by Month
August 2007
July 2007
June 2007
May 2007
April 2007
March 2007


Last 50 Entries
31 Aug 2007Kimkins Investigation Petition
29 Aug 2007What Does 200 Calories Look Like?
28 Aug 2007I’m A Success Story!
28 Aug 2007PNTC – Week 6 Review & the Cheats of ALL Cheats!!!
28 Aug 2007Diet Review: Kimkins Diet
23 Aug 2007End of week 22 - updated stats, measurements & pictures
20 Aug 2007PNTC – Week 5 Review & NEW challenge
13 Aug 2007PNTC - Week 4 review - A Picture of ME!
10 Aug 2007Just some random thoughts…
10 Aug 2007Precision Nutrition Update
06 Aug 2007PNTC - Week 3 review
01 Aug 2007Need more sleep?
01 Aug 2007I’m a Food & Fitness Guru!
30 Jul 2007Push-ups: Not just for the boys
30 Jul 2007PNTC - Week 2 review
23 Jul 2007PNTC - Week 1 review
18 Jul 2007CFP Day 116/PNTC Day 3
17 Jul 2007CFP Day 115/PNTC Day 2
16 Jul 2007PN Challenge Week 1 D1- It has BEGUN!!!!
13 Jul 2007Day 111 - STUCK
10 Jul 2007PN Starting Stats & Measurements
09 Jul 2007Wk 16 - Day 107 & Turbulence Training
06 Jul 2007Dealing with temptation
03 Jul 2007Day 100!!!!!!!!!!!!!
02 Jul 2007Week 15 - Day 99/Pre PN challenge
27 Jun 2007Week 14 - Day 94 Falling off…
27 Jun 2007PN Body Transformation Challenge!
26 Jun 2007Healthy Reflection - Slow or Fast?
20 Jun 2007Day 87, Rain & Cycling…
20 Jun 2007Taking a week off & EXITED!!!!!
18 Jun 2007BURP…. Burpees!!!
18 Jun 2007Top 5 Reasons to Love A.M. Exercise
18 Jun 2007Week 13 - Day 85 & A.M. exercise
17 Jun 2007The TRUTH about fast weightloss
16 Jun 2007End of week 12 - updated stats & measurements
16 Jun 2007ALLI is here… should I try it?
13 Jun 2007Week 12 - Day 80
11 Jun 2007Re: Fruit Flush Detox Review
11 Jun 2007Food Show Down!!!
11 Jun 2007Do detox diets really work?
11 Jun 2007How to measure Body Fat Percentage
09 Jun 2007End of Week 11 - UPDATED measurements & stats
08 Jun 2007The facts on FIBER
05 Jun 2007Jay Robb’s 3 Day FRUIT FLUSH review
04 Jun 2007The GREAT Abs Mistake
04 Jun 2007Week 11 - Day 71 (D3 of 3 Day Fruit Flush Detox)
04 Jun 2007Day 70 (D2- 3 Day Fruit Flush Detox)
02 Jun 2007Day 69 (D1- 3 Day Fruit Flush Detox)
02 Jun 2007End of Week 10 - UPDATED measurements & stats
01 Jun 2007Day 68

Pictures

My journey in pictures
(COMING SOON!!!)

Most recent comparison: March 31, 2007 vs August 11, 2007
=========================
Day 15 vs. Day 60 - Full Body Pictures - Last updated on: May 25 2007 09:45 AM
Rock You Slide Show - coming soon!

Face Shots - Last updated on: May 17 2007 11:23 PM
Rock You Slide Show - coming soon!

My Weight Chart:

Civilian Fitness Program

3/26/2007

So, I was accepted into the Civilian Fitness Program & i’m extatic!!! I can’t wait to start!
Setting goals has always been very easy to do for me; maintaining them is what I struggle with every day. There are many changes that I would like to make - in my fitness, nutrition, and life.
I am exited to say that 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. Here is the letter of acceptance:
================================================

12 March 2007

Welcome to the Civilian Fitness Program! The first step in
determining your level of fitness and insuring a lifetime of health and
happiness starts here. Life is not about the amount of time that we live, but
rather about the quality of that time.

You will receive a complete fitness assessment and evaluation of your
current fitness level. This assessment will include a profile of your
cardio-respiratory, absolute and dynamic strength, flexibility, and body
composition. After all data is collected, our Physical Fitness Specialists will
set-up a time with you to present you with your completed packet and offer
guidelines on how to improve your level of fitness over the next six
months.

We look forward to seeing you on Monday, 19 March 2007, at 7:45 a.m.
We will meet in the lobby of Stout Gym. This will be a very fun and
informative morning and we will all share a few laughs and get you on-track to
meet your goals. Should you have any questions, please do not hesitate to
contact me at xxx-xxxx.

Sincerely,
Doug Briggs, Ph.D., CSCS
Director of Strength & Conditioning-US ARMY/MWR

==============================================
I believe i’ve been giving a second chance…

Here are some broad goals that I would like to accomplish in this program (March - September 2007):

• Lose 50 pounds of FAT
• Be under 30% body fat
• Fit into my size 8/10 jeans again
• Be able to run/jog/walk a mile in under 11 minutes
• Be able to do more than 20 regular push-ups in 1 minute
• Improve my cardiovascular endurance
• Improve my strength levels (Bench Press, Squat, Leg Press)
• My ULTIMATE goal is to get down to 18% body fat & maintain a healthy weight range of 145-155 lbs.
• Please visit my GOALS page for more details.

That’s it for now.

~ Vilma

Goals

“Action without planning, is the BIGGEST cause of failure.”

=======

GOALS & AFFIRMATIONS

1. Ultimate Goals & Affirmations (To be maintained for LIFE!!!)

I am extremly happy & thankful because…

- I am maintaining my body fat between 15-18% (except when pregnant).
- I am eating 5-6 healthy meals a day at 3 hour intervals with proper ratios of lean proteins, carbs, & healthy fats.
- I keep on learning enough about MY body, diet & exercise that I am EASILY staying/maintaining within my optimum weight of 155 lbs. (+/- 3 pounds).
- I have finally gone back to school and finished my 2 semesters & graduated from college with a degree in Exercise Science & Kinesiology
- I am a certified nutritionist and personal trainer (CSCS, NSCA, ACSM, ISSA)

2. 12 month goal(s) & Affirmations (To be reached on or before June 11, 2008)

I am extremly happy & thankful because…

- I have reached my ultimate goal of 15% body fat at 155 lbs.
- I am still have 130 + lbs of muscle.
- I can confidently wear a size 6 two piece bathing suit that will show off my toned & muscular abs, legs & arms.
- I look hot and will be turning heads at my 10 year class reunion!

3. Three month goal (90 days) (To be reached on or before )

I am extremly happy & thankful because…

- I am at or below 25% body fat
- I am at or below 175 lbs
- I am fitting into a comfortable 8-10 size jeans

4. 1 month goal (To be reached on or before September 19, 2007)

I am extremly happy & thankful because…

- I have lost 5-10 lbs of fat (be below 180 lbs.)
- I am at or below 32% body fat
- I have gained 1 lb of muscle
- I am fitting into a comfortable 12/10 size jeans
- I am doing cardio atleast 5 times a week for 40 + minutes

5. Weekly goals (body compostion & weigh-ins)

- Cardio 5 + times a week burning at least 500 per/hour - per/workout
- Consitant in 4 day body split (Mon, Tues, Thurs, Fri/Sat)
- Lean protein in EVERY meal 5-6 times a day
- Plan out High Calorie Days to the “T”

OTHER GOALS

Become a Certified Personal Trainer - (6/4/07) I just took a little practice Diagnostic Assesment for the ACSM - Certified Personal Trainer and I got a 61%, 11 of 18 questions right. A bit dissapointed since my background is Kinesiology (have 1 year left to get my bachelors) however, the ones that I got right were the ones that I already knew about. The 7 that I got wrong, I have never heard about them…

Careers in Fitness - where do I get certified?

Disclaimer

Please remember this when you’re reading through my blog:

Although I’m in my senior year of getting my Kinesiology/Health Science Degree,

I am NOT
a doctor
a dietitian/nutritionist
a medical professional
a exercise trainer *yet

This is a Blog

The material on this website has my opinions, thoughts, and links to other sources of information. I contribute & post my findings through trial and error on my journey to lifelong health & fitness and what I have learned in my studies & research so far. It is provided for educational and informational purposes only and is not intended as medical advise. The information contained in this website should not be used to diagnose or treat any illness, metabolic disorder, disease or health problem. Always consult your physician or health care provider before beginning any nutrition or exercise program. Use of the program(s) i’m following, advice, and information contained in this website is at the sole choice and risk of the reader.

Thank you for your understanding.

~ Vilma

Nutrition and Free Recipes

• Precision Nutrition - For great training and nutrition wisdom, check out Dr Berardi’s complete system, Precision Nutrition. Containing system manuals, gourmet cookbook, digital audio/video library, online membership, and more, Precision Nutrition will teach you everything you need to know to get the body you want — guaranteed. And what’s more, your online access allows you to talk exercise and nutrition 24/7 with thousands of fellow members and the Precision Nutrition coaches.
• Sparkrecipes- Free recipes from Sparkpeople.com
• Sparkpeople Nutrition Resources - FREE information & articles. Lot’s of GOOD stuff here!!!! Thumbs WAY up!
• Heatlhy Dining Finder - Great concept! A FREE useful resource for those who are on the road a lot or for people like me who like to eat out a lot!!!
• Recipe Board at PinkDumbbells.com
• The Cottage Cheese Page at Stumptuous.com
• 101 Ways To Eat Cottage Cheese at Shayananna.org
• Health Castle - Nutrition Advice by registered Dietitians
• Glycemic Index - The Official Website of the Glycemic Index and GI Database
• Food Fit - FoodFit Tools, A delicious database of 2,500 healthy, customizable recipes with in-depth nutritional analysis and a Fitness section to help you get motivated, keep up on fitness trends and get information to help you create your own workouts.
• Chef Michele’s Adventures - Grocery saving tips, recipes and other helpful advice for eating well on a budget.
• The Cooks Thesaurus - a cooking encyclopedia that vovers thousands of ingredients and kitchen tools. Entries include pictures, descriptions, synonyms, pronunciations, and suggested substitutions.
• Kristin Reisinger- Website free recepies plus training and nutrition articles
• Recipe Of The Week - at bodybuilding.com - A New Exciting Recipe To Tempt Your Tastebuds!
• The Sneaky Chef: - Hiding Healthy Foods in Kids’ Favorite Meals. FREE healthy recepies
• Bodybuilding recepies -- Here you will find some of the best recipes for bodybuilders on the net.
• Better Health USA - your resource for symptom relief of food allergy and food sensitivity. Many informative links & resources!
• Gourmet Nutrition Desserts - This is a FREE 44 page dessert cookbook complete with delicious “Precision Nutrition Approved” dessert recipes, beautiful photography, and hints on how to eat the foods you love without gaining the fat you hate.
• Low Sodium Recipes - No Registration Forms, no usernames, no passwords are required for Megaheart.com. The entire site is free. It’s your health that counts.