Week 3: Your Foundations
With a strong foundation, building the body of your dreams comes easy. This week I will be showing you how to create this strong foundation.
Strong foundations for physique transformations come in two forms:
1) Creating a strong support system, strong positive relationships and ample buddies that are all focused on the same goal
2) Creating a strong ‘core’ that will ensure that you can both perform your BodySculpting exercises and daily activities (such as walking up stairs, carrying the groceries etc) easier than ever before. (Additional benefits of creating a strong core is that daily back or neck pain will become a thing of the past and your posture will dramatically change- instantly making you look as though you have lost an extra 2-3 kg’s.)
This week you will also be given the chance to ask any BodySculpt exercise related questions and I will be addressing these in next weeks lesson. So make sure you don’t forget to blog straight after watching the video below!
Now please post any BodySculpt exercise related questions that you may have, and I will personally answer them in next weeks lesson.
BodySculpt Challenge 
February 15, 2010 at 12:40 am |
Hi Geoff,
would love to hear more about how to mix up the tempo of my exercises and why i have to do this??
Keep up the great work- I am LOVING the Challenge thus far and know that in only 3 week more time i’m going to be toned, fit and healthy thanks to Bodytrim/BodySculpt
February 15, 2010 at 1:00 am |
Hi Geoff,
I have heavily muscled arms and legs due to the work I do and am very hesitant to start doing the bands as I don’t want to look any more muscled than I am.
Should I do some , all or none at all.
Many Thanks.
February 15, 2010 at 9:01 am |
Oh PS. Last week I lost 3kg and 15.5cm and this week I have lost 3.8kg and 16.5 cm. That’s amazing. 6.8kg and 32cm in two weeks.This little budgie is very happy.
Big thank you Geoff
February 15, 2010 at 1:06 am |
Hi Geoff
All the vision you’ve shown hasn’t really shown the best or correct way to stand during the exercises.
chest out bum out stomach in….what to do with legs? feet parallel or one in front of the other?
Thanks for all the help!!
February 15, 2010 at 1:21 am |
Hi Geoff,
When I am performing the exercises, the bands (or should I say me) tend to get the wobbles. Is this normal, or is there a problem with how I am executing the exercies?
Thanks
February 15, 2010 at 1:22 am |
Hi Geoff
My routine for the 30 minute walk is to get out of bed and walk, before breakfast.
I intend to incorporate my sculpting sessions at the same time.
My quesitions:
1) which should come first when doing them together? The walk or the sculpting?
2) waiting 1 hour after sculpting means that I won’t have a first meal until around 8.20am – 2.5 hours after I get up. Is this a problem? With dropping kids off at school, work, picking them up after school etc mornings is the best time and I have to be out of the house before 8.25am. If I put the walk or exercise off till the evening it’s just not going to happen.
Thanks for your help!
February 15, 2010 at 1:22 am |
Hi Geoff,
My only question is about where to position my feet for each of the exercises (except the squats), side by side or 1 foot in front of the other?
Thanks
🙂
February 16, 2010 at 5:37 am |
Hello leah,
I have the same question as they dont show you this on the DVD!
February 15, 2010 at 1:24 am |
Hi Geoff,
February 15, 2010 at 1:26 am |
Hi Geoff,
Does it matter if I change the order of the exercises or stretches? And is it OK, towards the end of the exercises, to use the resting time between reps for stretching or do I need to totally relax?
Any tips for staying on track while in the States for 10 days of meetings with long stretches between meals and all those carb-rich offerings in between?
February 15, 2010 at 1:28 am |
Hi Geoff,
My question is the same as a few previous, were do the feet go? Side by side, apart on in front?
Thanks
February 15, 2010 at 1:30 am |
Hi Geoff,
Now I understand what a dreadful feeling starchy carbs leave you with. Had a birthday celebration weekend and ate things that I haven’t had for a few weeks and ended up feeling bloated and sluggish. Thank goodness we only have one birthday a year! Now happily back on track with nutrition.
Have started slowly with the bands ensuring I revisit the videos to make sure I’m doing each exercise correctly. I only do 3reps of 15 overhead presses as I have difficulty with that one due to shoulder wear and tear from years of swimming training. I figure it is better to increase slowly than cause injury.
February 15, 2010 at 1:30 am |
I know I shouldn’t worry about numbers on the scales, but at 5ft3, 73kgs is really too heavy, however in the first 2 weeks of body sculpt I lost 3cm off my waist, 5cm off my hips! and 1.5cm off my thighs. My questions is, when are the scales going to decrease? Surely I won’t stay the same weight as my measurements decrease?
February 17, 2010 at 12:24 am |
Hi Shelly I am with you. Ok I am alittle taller 5 ft 5 and alittle lighter 63.5 KG but have a similar prob. I am into week 6 of body sculpt. I have lost 3 cm from bisceps, 3 cm waist, 1.5cm butt and 1 cm thigh nothing from chest ( thank Heavens )The scales have only dropped about 1 kg. I must admit I have only been 90% perfect with everything required which I think is pretty good. (Walking 3hour rule x 6 meals and snacks) But I want to be 58kg. I know muscle is heavier and I am stronger but I agree surely the scales should move soon even alittle more. But I do love the cm decrease. I am in for the long haul not just the challenge. But I love the challenge. I love reading all the blogs and seeing so many doing SOOOOOOOOOOO Well!! Keep it up everyone.
February 23, 2010 at 4:42 am
There with you guys as I too have lost very little weight in the first 2 weeks of bs (only 300gms-still better than gaining tho!). I must say that I feel much so much stronger for using the bands. Just impatient to see more action in the weight-loss department!
February 15, 2010 at 1:35 am |
Hi Geoff,
Beginning to feel good, I started last week and managed to lose 1.5kg (yahoo), however it seems to take me forever to do the exercises and I’m only doing 2 reps of 20 for each exercise – I think I may be doing them too slowly – how quickly can we do each exercise and is it okay to do the reps of each exercise with a minute rest straight after each other?
February 15, 2010 at 1:37 am |
Hi Geoff
Been on the challenge for 2 weeks, results are coming hard and fast which I’m very happy with….
One question
Can I walk my 10,000 steps (1 hour of walking) immediately before or after my 20 minute Bodysculpt workout ? or should I do my walk at another time during the day ?
February 15, 2010 at 1:37 am |
Hi Geoff I’m the same as Shelley although havent been able to fit in the bands as yet seemed to be battling the 10,000 steps it takes 1 hour 15 minutes and I’m not a slow walker, havent lost much in the last 3 weeks but have measured and have lost inches were does it go I know muscle weighs more so I am loosing weight then back needing to get a bit more organized to fit in steps and exercise so looking forward to your answer to few of these questions of the blog.
February 15, 2010 at 1:41 am |
Hi Geoff
Sometimes during my BodySculpt exercises my muscles get fatigued and in order to finish my reps I alternate my arms to use the momentum to finish off the repetitions. Is this ok or should I reduce the load and use both arms at once?
Thanks for your help!
February 15, 2010 at 1:47 am |
Hi Geoff,
My only struggle is the timing of exercise when factoring in the not exercising an hour before and after eating. Eating every 3 hours is fine however when factoring in work etc if i set my days out to ensure i am eating my meals 3 hours apart however when it comes time to do the exercise is where i struggle timewise as waiting an hour before and after eating means im not doing my exercise until later during the night where motivation lacks a little bit. i have breakfast at 7am, snack at 10am, lunch at 1pm, snack at 3pm, dinner and 7pm and then exercise isnt until after 8pm – 9pm (as this is when i do the walk and the bands)
Do you have any suggestions for me as to what i could do differently?
Thanks
February 15, 2010 at 1:49 am |
Hi Geoff going well so far love the bands my husband & kids have a little laugh when doing them but they are over that now. Iam just wondering when do you know when to add, or change colour of band? Like iam still on red band should i be moving on from it? Iam feeling so good about myself since starting the challenge great stuff Geoff many thanks Vicky
February 15, 2010 at 1:56 am |
Last week was my first week and I fell off the wagon on Friday after emotional upset and a pkt of M&M’s to solve the problem 😦 (didn’t work of course).
Should I stay on BT for longer (have been doing it for 4 months and lost 10kg, 20kg still to go) or continue with a combination of BT & BS or start the challenge again. Feeling very discouraged at the moment.
February 16, 2010 at 12:33 am |
Hi Ruth, I fell off the wagon too. So disappointed in myself, even though I know not to beat myself up over it! I jumped on the scales after my first week and they hadn’t budged at all! Anyway, I’ve given myself a good talking to and am just going to get back on track. Be kind to yourself, you’ve already lost 10kg! That’s an achievement to be proud of!
February 16, 2010 at 5:50 am
Thanks Alison, your words help to ‘get back on the horse’ so to speak 🙂
February 16, 2010 at 10:31 am |
Hi Ruth!!!
You are doing fantastic. A ten kilo loss means your doing more right than wrong. Well done. This may help you – i emotionally eat too when stress or nervous so I made a deal with myself and if I feel like eating I promise myself I will walk first and than make my decision. Anyway just keep up the good work and results will continue to happen for you!!!
February 16, 2010 at 11:01 am
Hi Alison, I really appreciate your support. I will try the walk instead of eating next time I’m broadsided.
February 16, 2010 at 11:02 am
Sorry Tula, I meant you just looked at the wrong name. 🙂
February 15, 2010 at 1:57 am |
If my knees are hurting in the squats, What am I doing wrong?
Thanks for turtle story!!
February 16, 2010 at 10:18 am |
Hi Leah, i had that problem when I first started with the bands doing the squats i was so sore and could hardly walk, because of osteo arthritis, but with perserverance and taking it a little bit at a time and some hard work i am finding it a lot easier now and am finding that i can also have that 3 second hold in the sitting position which I haven’t been able to do since my school days many moons ago?. Keep at it you will make it.
February 15, 2010 at 2:00 am |
Hi every one congrats on all the good work.
I NEED HELP AS I CANNOT WATCH ONE VIDEO . THEY ARE ALL BLANK SCREENS. WHAT DO I NEED TO DO??????????
THANKS
February 15, 2010 at 9:36 pm |
Check you have the latest flash player installed http://get.adobe.com/flashplayer/
February 17, 2010 at 7:15 am
Thanks Emily you were right i needed to update it. I now have heard all of the videos and feel a part of it. thanks agian Emily
February 15, 2010 at 2:01 am |
I agree with Caroline, I’m not sure where to place my feet when doing the bands. No mention on the DVD or book.
Apart from that really enjoying watching my weight drop.
February 15, 2010 at 2:11 am |
I agree with all of you about the body stance for each exercise. I know that body position is VERY important when setting up to do weights. Also another factor to consider is the point of the door ancor. I try and judge from the DVD but would really like more accurate details. One exercise on the DVD looks like the midpoint but in the book mentions just below the midpoint. I think they are really cruicial points that everyone is bringing up when considering an updated DVD of the exercises. But if you could be kind enough to tell us know that would be great! All going well, I am starting to see some muscle definintion in my arms and legs and it is great motivation. Doing pretty well with the nuturion but have had a few cheats. Its hard but I am trying my best. Walking 5-6 days per week (husband away 1 day a week so can’t walk because of the kids). And definitely drinking the 2-3 litres a day…really easy, especially on band days!
February 15, 2010 at 2:12 am |
Hi Geoff,
I have lost 5kgs in my first month. Now its just stopped. I started off on 70kg and now after 1 month its 65kg. My pedometer stopped working, can you please send me another one. I’ve lost track of my steps.
Cheers
February 15, 2010 at 2:22 am |
Hi Geoff
My questions are
* Where do you feet go and for which exercises?
* What is better to walk first and then do bands or the other way round?
*Is doing walking & exercise ok to do in the afternoon/evening and what would be best before dinner or after? lately I have been doing it after dinner?
(I work in a bakery so my day starts fairly early already so I have to do exercises after work/dinner)
*When doing the band work out is it ok to do say chest 1 rep then swap to do rows or shoulder to do a rep in that too to save time or is it best to do one exercise and the reps and then move onto the next exercise. I know you have talked about this in your dvd’s but what do you think would give the best results in your opinion?
Thanks
February 15, 2010 at 2:42 am |
have lost 20kgs on BT so naturally im thrilled but have only lost 6cm from my waist. At 64 is this as good as it gets or is there a specific BS exercise to target this area.
February 15, 2010 at 2:46 am |
Hi Geoff
I have been doing BS since about Sept last year. Love it and have had my gym membership on hold as I have found I haven’t needed it.
I was doing BS every second day, but since the challenge I have gone back to doing only 3 times per week (Mon, Wed & Fri) – must say that having a two day break each week has been refreshing.
Wich is best? To only do 3 sessions per week and have a two day rest- or pump them out so I do one every second day. To know this would be great.
Thanks Lisa
February 15, 2010 at 2:55 am |
I leave home for work at 5am and don’t get home until after 6pm. Am having trouble fitting in the EPOC training within the 3 hour time frame between feeds. Luckily I only have to do this 1ce per week as I also have Friday’s off so train on Weds, Fri and Sunday. Is it better to train say at 4am followed by a 3 hour gap before I can eat breakfast (at work!), or to train in the evening and have a gap of greater than 3 hours between meals?
(The drive home takes approx 1 and a half to 2 hours depending on traffic and I usually eat my mid afternoon snack in the car)
February 15, 2010 at 2:55 am |
Hi Geoff, I have losted 3.3kg so far. But has been through walking only havn’t started my BS. Can you please tell me when it is the best time to do them?
February 15, 2010 at 2:59 am |
Hi Geoff. I’ve been training on a pilates reformer machine for the last 3 years – our technique is work to 80% fatigue (total body) within 45 minutes. Is this OK to mix up with the band work-out (leaving a rest day between)? Also as I am already pretty strong I’m doing 3 sets of 30 squats and not feeling anything the next day – how can I intensify the leg work out? (I’ve started to do some pulses on the last reps as this gets the muscles burning – is this OK?). I’m up to the blue band for shoulder press and yellow for everything else. I’m really hoping your eating plan is going to work for me – I’ve been a yo-yo dieter most of my life. I’ve had the weight pretty much under control for the last 6 years (even with having kids). My problem is that I’m not happy with my fat count at 35%. The pilates training has helped but I still have fatty deposits, the problem areas being the top of the thighs and the spare tire that sits below the waist. I really would love to see the last of these!
February 15, 2010 at 3:02 am |
I am on the BT programme and therefore exercise has been solely walking and increasing steps over past few weeks. I would like to know if someone like myself who has suffered serious back problems all my adult life would be able to participate in the BS excercises. I have lower back problems which have been known to put me out of action for days due to severe pain.
when spasms occur with no real warning. Xrays have shown that my discs at the base of my spine are in bad shape. Anyone else out there have similar problems who are already on the BS programme
February 15, 2010 at 3:35 am |
Hi Jane,
As recently as 15th Dec I had my lumber spine fused because of major problems witih vertebrae moving forward, discs protuding and nerves trapped. The surgeon has said I can now do Body Scultp when I explained it was the same as Pilates only standing. Prior to this I was doing Pilates to help strenghten my core muscles. I would suggest you check with your Dr or specialist if you are under one and see what they have to say.
I was warned to only use the red bands and to take it slowly and I haven’t had any problems. Good luck with it all.
February 15, 2010 at 10:55 pm
Thanks Suzanne my back has been a nightmare at certain points in my life and I have tried to strengthen it dong various exercises as prescribed by both physio and Chiro. Not having a lot of luck but doctors do not feel surgery is the answer as may make things worse. Must check out a Pilates class and see how I go. Good luck with your journey. I am a bit stuck at the moment after 2 good weeks I had a week when I only lost .1kg and this week was a nightmare as I gained .3kgs. Still walking twice a day so steps are above 10,000 so keeping fingers crossed I get a result this week:-)
February 16, 2010 at 9:44 am
Jane,
I really understand your problems, my back has been ongoing since the birth of my children and the eldest is 38 this year. I was having injections regulary until it got to the point where I couldn’t walk, started to fall over and walked the house at night crying because I didn’t know what to do with myself. You don’t say wjether you have seen a back surgeon or not, if not do so, if you have get a second opinion. As for the weight just keep doing as many steps as you can and try your hardest to stick to the eating program. Before the op it was hard not to comfort eat which had been one of my problems for ages but I was detemined to loose some weight before op and lost 6kg even not doing 10000 steps and after op when I was still restricted & I still lost 2 kg. Hang in there, you will loose. If you would like to contact me by email just let me know andwe will organise how to do it. I’ve actually fallen off track the last 4 days with freinds 50th wedding anniversay, Valentines day and farewell drinks for friend so I’m not to kee to look at scales on Sunday myself. Take care and hang in there.
February 15, 2010 at 3:07 am |
Hi Geoff,
Thanks for the info on the core body position etc. I have started the exercises with the red band and started with 20 reps but now increasing reps when i can. My question is how do we know when its time to use a different coloured band or do i stick to the red one for the whole six weeks and concentrate on the 30 reps and correct technique?
Also, i need a buddy – any takers????
Thanks Karen
February 15, 2010 at 3:52 am |
Hi Karen,
Today is day 1 for me and I don’t have a buddy either, so I’m game if you are! ;0)
February 15, 2010 at 10:02 am
its day 1 for me and I am a bit lost. Ive been on a holiday for 3 weeks with no access to my emails or time to start the bands, so I feel a bit left behind. I have kept up with the walking water and eating as much as possible though. Good luck to us all, I will look for your posts on your progress. from Marion
February 15, 2010 at 11:10 am
hi Heidi, thanks so much!!
i think it will be great to have a few buddies-Marion, Roxanne, Donna and Tamara – what a great support network!!
Will keep track of your posts…good luck
February 15, 2010 at 9:54 am |
Hi karen & heidi,
I too have just started today, also without a buddy, maybe we could do it together and encourage each other, because I sure as heck need all the encouragement I can get….:)
February 15, 2010 at 11:12 am
Hi Roxanne,
What a great idea! Good luck with everything, i will keep up with ur posts
February 15, 2010 at 3:11 am |
Hi Geoff,
I am really enjoying the body sculpt. I have started a massage course and the above e-lesson is just the thing that I needed to hear. I have needed to work on my core. It has helped me with the course I am doing at the moment. I am loving the feeling of a tight, toned body. It lets me know I am alive! I can’t believe it is already officially week 3. I got started 4 days before the official date and I was very sore for 2 days and dreading the next EPOC training session. Now when I feel sore I love the stretching and my muscles are adapting. My 21 year old is doing this with me, he has lost 3 cm around his mid section. It’s awesome! Thanks Eva.
February 15, 2010 at 3:16 am |
Hi Geoff,
My questions are similar to others, feet position, when is it time to change bands etc. All in all Im going really well and am on track with my walks, nutrition and band exercises… Like Leah, I also have some knee issues… I recently had my second child and put on a great deal of weight (mostly fluid) with her and my knees and back really suffered. Since I have lost all my baby weight and more thanks to BT I have found they are much better, well my back is all fine now but doing the squats does put some stress on my knees and the left knee esp clicks as I do them (I love the exercise though as I feel my legs and buns tightening!!) Is there anything I can do about it or will they strengthen as I go on.
LOVING body sculpt! I am now fitting back into clothes I havent worn in about 4 years so THANK YOU!! 11kg loss in 3 months!
Cheers Carolyn 🙂
February 15, 2010 at 3:17 am |
Dear Geoff, I find the exercise above my head, when I stand on the band, to be very, very difficult. I can just about do one set of 10 repetitions. I suppose it’s just hang in there and keep going, but that’s depressing.
Also, does it matter if I change the order of the exercises? Then I can do all the exercises that need the door, all together, and not keep changing back and forth.
Thanks for the tip about posture, it’s worth several centimetres off round my waist.
February 15, 2010 at 10:43 am |
hi Helen,
i too had trouble with that exercise – could manage 15 reps but oouuuch!!
That was about 2 wks ago and even though i still only do 15 reps it is much easier than when i started and am now trying to gradually increase my reps.
Keep going!! It will get easier.
Good Luck
February 16, 2010 at 6:14 am
I agree with Helen, that is the one I struggle with so I don’t do as many reps on that one. Hopefully it will build up over time.
February 16, 2010 at 7:51 am |
Hi Helen, Karen and Jayne, I checked out Emily’s blog and she suggested doing the shoulder press first as she has more strength then. I, too, was struggling to get many reps done. Since changing to doing first I have been able to do 20 15 10 so gradually getting better.
February 17, 2010 at 12:34 am |
Me too it is my least favourite but does get easier.
February 15, 2010 at 3:20 am |
Hi Geoff,
My question is about walking – I know you mentioned in your bodysculpt DVD’s that after 30mins of the bands the body starts to produce cortisol (which decreases fat burning potential), does this apply to all exercises (like walking), and if so is it better to do 30min sessions rather than a long 1hour walk?
February 15, 2010 at 3:21 am |
Hi Geoff,
I’ve only been on the challenge for one week, but have lost 1.6kg which is a nice start! I have a lot more to go though.
My question is the same as for a lot of other people, and that is: what do I do with my legs during the exercises? I have been keeping them about shoulder width apart with a slight bend in the knee. However, I’m not sure my posture’s always 100% perfect!
Cheers
Fiona
February 15, 2010 at 3:21 am |
Hi Geoff,
Thanks for your continuing motivation. Have only just started Body Sculpt today as I have been working on Body Trim for the last few weeks (plus I knew I was having a Valentines Day splurge!) I have knee problems and find the waterski squat hard. Is it ok to work up to the 90degree squat or just do what I am able?
Plus I have also been a member of Curves and want to know if I can do this on my off days or whether I should give it a miss whilst the the BS challenge? (I generally only make it twice a week!)
Just want to say how encouraging it is to be doing this with others. I’m feeling more motivated and I don’t feel like I’m on my own. Thanks Geoff!
February 15, 2010 at 3:23 am |
Dear Geoff,
I must tell you that I am returning the BS programme after trialling it. I was very happy with BodyTrim and lost 8 kg since August 2009 even taking into account Xmas & school holidays. With BS my weight and my fat ratio increased and I was being strict too. I could not even eat 50g nuts as I felt full when they were snacks on the JS days. Also every day (even now) I am getting up to 5 emails every time I turn on my computer listing all the foods that we are not allowed. Talk about subliminal messaging! I will stick to BodyTrim to lose my remaining kilos but wish everyone else well.
Regards Kate A
February 15, 2010 at 5:53 am |
HI Kate I haven’t got one email regarding what we can’t eat am I missing out on some vital info??
February 16, 2010 at 11:01 am
I haven’t received any emails regarding what we can’t eat either!!! Infact I ahven’t received any emails form Geoff since starting BS challenge. Are some of us missing out????
February 17, 2010 at 12:37 am |
Same here I haven’t received any emails about what I can’t eat. I just get the all important Monday email.
February 15, 2010 at 3:26 am |
Hi Geoff,
Thanks for the great programs. My question is pretty much the same as the others re correct position of feet while doing the exercises. Also could you give a corresponding body paart to mid point of door eg is it waist height? Depending on our own personal height mid point of the door could be too low or too high. I really do want to get this correct as I have had major back surgery and given the go ahead from the surgeon to do BS.
Looking forward to next weeks lesson.
February 15, 2010 at 3:29 am |
Dear Geoff I have tried every diet there is – cost a fortune.
Since quitting smoking 10 years ago have piled it on – 92k end 09
started BT down to 86k. I have dropped to 81.1k since5/2/2010 – no milk or alcohol has always been hard for me but not on this method. Honestly fantastic – still only walking but now have bodysculpt gear so into it.
Thank you
February 15, 2010 at 3:35 am |
Hi Geoff,
I am a bit confused regarding eating after exercising. I know you should not eat for an hour after doing the band exercises. Does this also apply to walking? I usually do a walk first thing in the morning and then come back have breakfast then off to work. Would it be better to have breakfast and then walk. Thanks Jenny
February 15, 2010 at 3:38 am |
All the questions above are exactly what I have been wondering too! Mostly feet position when doing bands, whether we do sets of 20 one after another of same movement ie 60 with breaks. I to get wobbles and thought I was quite strong with kids and many large animals to feed etc, especially the overhead exc.
I too have not been able to view any vids as blank screen.
I think the excersises are cool, scince starting in Nov on BT lost 6kg and trimmed lots in flabby areas. Find hard to be 100% good and mostly been doing BS excer and sticking to BT with few nuts and cheese thrown in.
Also have difficulty with exc with no food 1hr each side, I tend to go ahead and exc otherwise if I try to be precise something comes up and dont exc!
Cant wait for all the answers
February 15, 2010 at 6:40 am |
I had problems watching some of the BT videos on the TV, so I just tried them on the computer – worked fine, might be worth trying for those of you with viewing issues – worth watching!
February 15, 2010 at 3:48 am |
Hi Geoff,
I am loving body sculpt but there is no way I can get thru my session in 20 – 30mins , the quickest i can do it in is 40mins am i doing it too slow?
My questions are the same as the others how do i stand when doing BS and is it ok to go for a hour walk then do BS but it means I am going my time to snack.
Cheers Liz
February 16, 2010 at 10:41 am |
Me too, to start with it was taking me over an hour including stretches, now it doesn’t take quite that long but still over 40 mins.
February 17, 2010 at 12:42 am |
Same I need to allow myself 45 mins and my rest periods are usually only 30secs. My reps all vary now from 20×3 to 30×3 depending on the exercise. But my time has never been 30 mins.
February 17, 2010 at 7:23 am |
Same here. I do my rest period of only 30 secs too but if i have 30 reps it takes a very long time and then add the stretches. i’d love 20-30 mins exercise time. how can we do it ?
February 15, 2010 at 3:48 am |
Hi Geoff
I would like to know what the best way to go with building muscle in my lower body . I have very skinny legs and tend to put most of my weight on in my upper body . So to balance my shape I need to build legs. Could you let me know how to go about it the best way.
February 15, 2010 at 3:54 am |
Just watched video, maybe didnot wait long enough for my slow computer.
Love the info
February 15, 2010 at 4:03 am |
Hi Geoff,
Feeling that good I have gone back to playing basketball and now feeling really unfit! Wondering how to increase fitness a little bit without over increasing the intensity and causing starvation response? Can I go for a jog and monitor heart rate to increase my fitness level a bit so I stop shuffling down the the basketball court? If so at what percentage heart should I be working at and for how long?
Cheers Vickie
February 15, 2010 at 4:05 am |
Hi Geoff, Loving your weekly updates its keeping me really focused. I am walking at least 1 hour a day which is allowing me to achieve my 10,000 steps easily. Is this too long? Should I be mixing up my time spent walking?
February 15, 2010 at 4:06 am |
Is the no eating an hour before & and an hour after for the walking as well as the bands? Also as other people have mentioned not 100% on band height for each exercise or feet position. (I have been keeping them side by side but apart like the squats) is this correct. Also I don’t do the bands in order as the book I do the squats first as this is my least fav & the over heads last as I find them hard. I get the first 20 reps in ok but then I have to do them in blocks of 10 to complete. Is that OK? Lost 3kg first week but gained 500g this week which was hard to take but I compared my measurements with last week & have lost cm’s from every where but it is difficult to swallow when the scales are going up!! Thanks
February 15, 2010 at 4:13 am |
Hi Geoff and everyone blogging here,
My question, like most people, is about the correct stance/feet position for the exercises. I prefer one foot in front of the other, as it feels strong, but that may inhibit the core muscles from activating. My fitness level when starting BS was zero, so I can only manage 10 – 15 reps using the red bands, but that is improving, and is dependant upon my energy level on the day! 🙂 Having several major injuries ( and major reconstructive surgery on leg and knee ) from a road accident many years ago, makes the ski squat diabolical – so I’ve modified it to a series of shallow lunges using alternate legs ( I crippled myself for 5 days after performing ski squats for the first time, not a good look when out and about!) Most of the exercises being arm-centric makes completing the 3 reps difficult for me, so I break up the routine with my shallow leg lunges – BUT IT IS ALL GOOD! I’m moving better, standing straighter, and finding motivation in other areas of my life that had shuddered to a miserable, depressing halt – so mentally I am stronger too using this program. Don’t sweat the small stuff, work to the best of your abilities, and try to see the bigger picture… lots of love to everyone and bye for now.
February 15, 2010 at 4:51 am |
Hi Geoff ,
I am so grateful you have given me this opportunity, huge Thank You!
I am progressing well with cm , body fat and weight loss!!
My question is about my neck ,sometimes i feel it to be stiffening ,
i know i have to focus more on my core , and thinking of the muscle i am working is there any thing else i can do to stop me tensing it ?
or will it just come with more practice… and a stronger core ….
Thanks for your time…..
February 16, 2010 at 10:46 am |
I’ve been adding in neck stretches at the end of the stretches because I feel my neck gets tight too. Is that ok to add in the extra stretch?
February 16, 2010 at 11:55 pm |
Another question for you Geoff ..
if we say do 15000 to 20000 steps a day will this speed up the weight loss………..
February 15, 2010 at 4:55 am |
Hey Geoff and all on this challenge…
I’ve been going now for one week and was feeling disappointed about only a small loss – 0.5 kg but 3.5 cms – but as someone wrote a coupla weks ago – over time that will add up, 0.5 kg over 6 weeks is 3 kgs and that is well on my way to my goal of 5kg!
I was surprised at how strong my body felt when I walked on saturday and i can only really attribute this to the walking / exsercises! i generally try to engage my core muscles even when I’m walking – when my mind wanders I forget sometimes and have to remind myself to re-engage them. The thing i’ve noticed now is that it’s becoming automatic! when i set off on my walk i tend to suck it up and go – this feels really positive to me!
I’m progressing well with the bands – am managing 20-30 reps and 3 sets of each exercise and have moved onto the blue band for all but the shoulder press. not even feeling too sore the next day now and i’ts only been a week.
My body seems to respond well to the exercise in that i can see increased muscle definition quite quickly. When i took my start photos i was surprised by the rear veiw and that i looked quite round shouldered when i don’t really from the front. I’m confident that this will change as aresult of the exercises.
Best wishes for everyone to achieve the results they desire!
February 15, 2010 at 4:58 am |
Hi Geoff, Much the same comments as the others concerning feet and time between exercise and food. I am happy with the results so far although I have put on .4kg since last week. This maybe due to muscle or overindulging on my cheat days. I am also motivated by my family and the encouraging comments on how I now look keep me going. Thanks again and I encourage everyone to keep going it does seem to work.
February 15, 2010 at 4:58 am |
I would really like to hear your videos but your voice comes through distorted. I have only received one video which I could understand.
February 15, 2010 at 8:24 am |
Had the same problem. Play it the whole way through and it will be distorted. But then replay it and it comes out nice and clear. Good Luck.
February 15, 2010 at 9:30 am |
Hi Joy,
I also have problems listening to Geoffs video but I find if i let it play thru with the sound off then replay it, it runs thru no problems at all.
I hope this helps.
February 15, 2010 at 5:08 am |
hi geoff,
finding it hard to start the bands . i feel that there is to much room for error i would feel much better using and watching a pre made dvd so all the questions from the above comments can be awnswed .
then all you need to do is watch the dvd and work with the bands starting on a different exercise each time you work out .
February 15, 2010 at 5:12 am |
Hi Geoff and Staff,
Great program, I am really enjoying the BS and I must admit that I feel down on the days that I do not do BS and I find that I really want to get in and do the bands everyday I have held off and have been doing them every second day as advised. I have been unable for the last 4 weeks to get under 80kg and it is very frustrating but, with all this frustration comes determination to get to my goal weight more and more. I have fairly strong legs and find that I do 50 water ski squats to feel any effect is this ok?.
Thank you for all the help and encouragment (via video and emails) it is greatly appreciated that someone has finally shown the way to a better life.
February 15, 2010 at 5:21 am |
Hi geoff.
I don’t really have any qustions, all seems to be going well so far. It’s amazing how good and srong resistance training make you feel. Just wanted to say Thanks.
Deb
February 15, 2010 at 5:38 am |
Hi All, No real questions from me either, just wanted to say that you all seem to be doing a great job. I just hope I can do as good as all as you. I’m kicking off my challenge today. Wish me luck!!
February 15, 2010 at 5:44 am |
Gidday Geoff
Loving the Body Sculpt advanced eating and bands, started a week late but had great success and can already feel myself getting stronger. I do have a couple of slight concerns though.
Whilst I feel like I have had a great workout after the exercises I feel like I may have some form problems. I have been back to the DVD and checked my form and can’t find anywhere that it is glaringly obvious that I am using incorrect form.
Firstly, On the chest presses I do not feel any burn in my chest Muscles and possibly triceps. The burn I feel feels like shoulders and at best would be the top of the tricep muscles only.
Secondly on the narrow grip rows I don’t feel my lats or biceps – the burn I feel is more in my triceps.
Any advice would be appreciated.
Thanks again
Brian Stewart
February 17, 2010 at 12:06 am |
Good question Brian , Glad your asked this one..
I feel the same ,that i am not isolating the right muscle… am tiring hard to keep my core strong ,cause i thought that may be tmy problem..
February 17, 2010 at 12:49 am |
I find similar. I get more of a burn in the smaller muscles not the lats or pecs. But I am pretty sure I am doing them corectly. When I change the anchor point that also affects the burn. So thanks for asking that question Brian
February 15, 2010 at 5:46 am |
Would like to know why I am not getting any emails to link to the weekly e-lessons? I signed onto body Sculpt challenge 4 times because I kept getting emails saying that I wasn’t on the program. What do I have to do to be kept in the loop????
February 15, 2010 at 6:03 am |
Hi Geoff,
I have been on the program now for two weeks and have nearly lost 5kg, my motivation is through the roof at the moment and i am doing heaps of walking opting for that instead of the car. I havent done a lot of work with the bands though. Do i need the band work to tighten up or do i just keep doing what im doing cause it’s really working.
Thanks heaps
Julie
February 15, 2010 at 6:23 am |
Hi Geoff,
have really enjoyed the workouts, look forward to doing them, have been doing the 4 week start, (in book), should i be doing the entire bank of exercises ? Have added a few more exercises to my routine 25 mins.
Keeping on track, the scales are being kind !! Similar question Feet ?
Thanks for the support network that is set up, its great being able to ask questions when you feel unsure about personal success and know you will be encouraged to push forward and achieve your goal.
Best of luck to all.
February 15, 2010 at 6:49 am |
My question Geoff is the same as many others. The feet? I noticed the dvd shows the arms and I am guessing with the positioning of the feet on many (although the squats are obvious).
Karen
I’ll be your buddy!!!! I did blog last week offering buddiship to someone (sorry I have forgotten who). I am buddiless but if I have been taken up on the previous offer it doesn’t matter. The more buddies the better. Living on a farm one tend to be isolated so the network of support is few and far between (as is the amount of fresh fruit and veges).
I fell off the wagon last week and I started again yesterday so a buddy is desperately needed. All about timing with a few things at home and making sure that when I cook things for kids lunch boxes it is my jumpstart day – every little bit helps including nuts.
February 15, 2010 at 10:56 am |
Hi Tamara,
Thanks so much for agreeing to be my buddy! There are a couple of other people who r in need of a buddy also but as you say the more the merrier!!
Heidi, Marion and Roxanne have all responded to being a buddy so this is great!
Where do we go from here? Do we exchange emails or just blog here??
February 16, 2010 at 9:33 am
hi buddies – karen, heidi, marion, tamara and donna,
lets go girls, lets show everyone how we can do this.
I am happy to exchange emails with everyone if we all need that extra support.
Let me know
February 15, 2010 at 6:55 am |
Hi Geoff,
I have not had any soreness after /during exercise, are my bands too light? am I being too soft? I feel like I am working, I start to get the shakes towards the last 5 of a set of 20, I have been doing red/blue on all but the shoulder press (I find myself starting to fail after 20/20/15 of these on red only but still no soreness).
This is only my third week of BS, but I use to do weights about 10 years ago so there is a bit of muscle bulk hidden under the fat. I seem to remember having muscle soreness and fatigue after training but in those days I was was doing high weight low rep, is that all the difference is? – not complaining if it is I just want to make sure I am actually working out correctly.
I haven’t lost much weight these last two weeks, Just the 1 kg lost in the first week but I am hoping that the measurements have moved a little, my clothes are feeling different. I am hoping it is not my imagination, I haven’t been game to check in case it is.
February 15, 2010 at 7:08 am |
Hi Geoff,
Great programme,
My first week I lost 3kgs, second week only 0.5kgs!1 I hope this is muscle development??? Is there an order in which to do the exercises?? That is really my only question.
February 15, 2010 at 7:21 am |
Hi Geoff, I am elated. I have finally been able to view the last 2 videos and understand what you are talking about.
February 15, 2010 at 7:43 am |
Hi Geoff…am delighted to say that I have lost 1.6lb in the past week following the BS way of eating and with some exercise thrown in. I really liked when Chris posted his food diary (and recipes) – gives me inspiration. Can’t get BS in the UK yet so haven’t done any of the “band” exercises but my middle feels sooo much neater than last week – even my husband remarked on it yeaterday. Still have a way to go but it is so encouraging. Not missed my BT free day yet thanks to the recipes for the lovely biscuits in week 1’s blog. THANK YOU ALL AT BT/BS!!!
February 15, 2010 at 7:50 am |
Dear Geoff
I am now in Week of Sculpt started on Sunday and have done one week with three days of sculpt plus the 10.000 steps often more plus the meals.
I have noticed a huge difference but others don’t seem to and this is a bit of a disappintment. My arms are definitely looking much more toned. I am looking forward to the next 3 weeks then going on to the next stage
February 15, 2010 at 7:51 am |
Also find that the zig zag with the two tirck days is a lot to take in and remember any helpful hints there?
Mary
February 15, 2010 at 8:14 am |
I tried to get the Video and can,t i have downlaoded flash and Java and still no luck
when i wnet to the origional subscription it said “Your subscription was not activated” so how do i activate it i copy my …. and put it in the … and it won;t activate
Can someone help me
pleaseeeeeeeeeeeehelp me
this is more frustrating than anything I hate being computer illiterate
I ‘m going for a walk
February 15, 2010 at 8:22 am |
Guess what i did it I am so clever I worked it out yehhhh
February 15, 2010 at 8:30 am |
Hi Geoff, I wa wondering about the sequence of the exercises. I (like most people) find the shoulder-press REALLY hard so I do it first. Is that ok?
February 15, 2010 at 8:34 am |
Hi Geoff and everyone
Started the 6 week challenge today with start weight at 122.6kg, didn’t get a walk in today unfortunately but did the band exercises. I had some problems with the Shoulder presses due to a badly dislocated shoulder in August last year. It has gotten better but can’t do resistance training I hope this will get better, in the meantime is there any other exercise I can do of shall I leave the Shoulder Presses out
February 15, 2010 at 8:35 am |
Hi Geoff
My question is with the squats, I did 20 reps x 3 with a 45 second recovery time, I did the correct stretching afterwards and still 3 days later my legs are killing me, did I over do the squats or would it appear I may have somehow done them incorrectly. Thank you and Best Regards
February 17, 2010 at 12:53 am |
Hi Carmel I had this after the first time on all the leg excerises. Couldn’t walk straight for days. But all good now. The legs burn but are fine the next day. So look forward to walking straight again soon.
February 15, 2010 at 8:40 am |
Hi Geoff, Well today is the day…finally! I have tried 2x’s and failed to start the program properly.Last week I fell over and hurt my knee while walking in the rain(I was so motivated…then so bruised!!!)At physio now, but still motivated and back to walking today.I have a few questions…I get up at 6am to get ready to walk to work at 7.30am(40mins)Walk home at approx 6pm(40mins)When is the best time to do the bands, taking into account all the eating rules? Also I’m sure this is a really dumb question…but do you do the bands on the jumpstart days only? Also like Helen, the bands above my head are really really difficult…any suggestions? And lastly, I don’t have a buddy…so is there anyone out there who’d like to take a buddy orphan on?????
thanks for all the motivation etc….
February 15, 2010 at 11:01 am |
hi Donna,
I’ll be your buddy. I just sent a request out earlier looking for a buddy and got about 4 responses so far!!
You will probably be overrun with offers!!
I also found the bands above the head difficult so i only do 15 reps – it does get easier.
good luck
February 15, 2010 at 11:20 am
thanks Karen….I feel loved now!!! Glad I’m not the only one who has difficulty with the bands, as I thought it was me, being super unfit or doing it wrong. All the best to you too…I’m hoping to lose 5kgs…but will settle for ANY loss.
February 15, 2010 at 11:45 am |
hi Donna loved to be your buddy .
wow what an adventure you have had to begin with i am glad foryou you are now ready to go
I have finally worked out how to do all of this on the computer, Yeh. Finally seen all the videos.
I have been sticking to it all rather well and quite surpirsingly for me. Being upfront and honest about it all. I have been doing Bodytrim for 2 years and lost 18 kgs. It has been very slow for me but worth it now being so much kighter and able to wear different clothing that doesn’t have to cover it all up, I now want ot lose the remaining 10 and get the body toned and strong like it used to be. I am hoping it will be faster and this 6 week will be the trigger.
The bands above my head are the hardest for me too even though I use a much lighter band than for the other reps.
Oh and the bands ar on any days as long as there is a day in between andno best time to do the bands. From my understanding It is fitting the time in before andafter that counts.
speak soon new buddy
February 17, 2010 at 7:36 am |
Hi Donna ,
how’s your knee going as well as the program , i am having a night tonight where i could over eat so I am distracting myself reading the blogs and drinking the water,
February 15, 2010 at 8:49 am |
This is great. My husband and I have given up the gym as we are flat out fitting in all that is required on your program.
I have difficulty making the 10.000 steps but I’m improving and finding ways to move via feet.
Yes the shoulder presses are the most difficult and I’m not able to do 30 of them yet.
Our food intake has improved tremendously though my weight is still fluctuating. I figure if I keep at it I’ll have success in that area.
Thanks for the encouragement.
Yvonne
February 15, 2010 at 8:53 am |
thanx geoff for the description of the transverse abdominus muscle… now i know that i am working the correct muscle… when it’s engaged i can feel it from my spine on one side, all the way around my belly to the other side of my spine…
February 15, 2010 at 8:59 am |
Hi Geoff
Started BT 27th Jan and as of yesterday 14/2/10 have lost a whopping 5.5kg. Have started BS today as package arrived late last week and wanted last free meal Valentines. My question is as I have only started the bands today mon,wed and Fri will be my days, I want to try outrigging paddling which will be sunday mornings will that be doing damage to my rest day before bands again on the Monday? Have been walking,water,3 hrs etc have started to believe I can go the full distance this time and not self sabotage myself, thankyou for the inspirations other Bt and Bs lets all keep the momentum going.
February 15, 2010 at 9:18 am |
HI Jeff and all the wonderful staff, I have been finding the Standing Shoulder Press (the one over your head) very hard to do I am tall so this might be why. Today I did 15 then went onto the Chest Press 30×3
Then came back onto shoulder Press 15 then ontoRow-Mid anchor 30×3
Then back to Shoulder Press 15 then onto standing Neutral grip row 30×3 Then back to shoulder Press 15 Then did water ski Squat 30×3. finishing up on another shoulder Press 15
Does this matter? I was thrilled that I could end up doing more shoulder Presses than I have done before Being tall I just put one foot in the ropes I suppose I have to lift it up higher than a small person Having the black coffee before you start also helps your body work at the ropes Looking forward to hearing all your responses I must admit the scales do not wont to go down I have put myself back on Protein for 3 days to see if I can start it up again
February 15, 2010 at 9:19 am |
It’s a bit hard getting the steps in. Week 2 and dropped from 97.3kg to 95kg. and 28.6%body fat to 26.5%. Just numbers but the clothes are nice and loose. Finding the food easy and feeling energetic all day, no his or lows.
THATS CHOICE. KIA KAHA
February 15, 2010 at 9:24 am |
HI Geoff.
My questions are:
1. My preference is to do the bands first thing in the morning, is it best to do this before breakfast & then wait the hour to have breakfast or should I have breakfast first, wait an hour and then do the bands. I remember hearing or reading somewhere that it is good to kick start your metabolism first thing in the morning by having an early breakfast. Is doing the EPOC training also a good metabolism kickstart and then delaying breakfast?
2. Also very keen to hear more about feet position & anchor positions. Wasn’t very clear on these in the dvd’s.
3. I struggle to do the workout in 20-30 minutes. I am used to weight training and fairly fit so I don’t believe it’s a matter of fitness. I only have 30 second rests between reps & sets, but if I do nice and controlled movements with the bands I can’t see how I can go any faster through the workout. Tends to be more like 40-50minutes. Any suggestions as to what I may be doing wrong.
Thanks. Love the program. Lost my sugar/chocolate cravings and are feeling great.
Jayne
February 17, 2010 at 7:33 am |
Hi Jayne
great questions
I relate to all and i do the same have breakfast and the wait I will be interested to hear what Geoff says..
It is great not to crave choclaote isn;t it i never thoguht it would be possible for me.
jenni
February 15, 2010 at 9:25 am |
Hi Geoff,
I would like to know is it normal to have to stretch the bands to about 3-4 meter whilst doing the squats.? If I don’t stretch them this far I seem to lose all control and not be able to do the squats. Will the bands break is another question I have?
February 15, 2010 at 9:43 pm |
Hey Isobel,
Have you tried using the heavier bands for the squats? You probably won’t have to pull them as far to get the resistance you need for balance.
Fiona
February 15, 2010 at 9:31 am |
Hi Geoff, love what you are trying to achieve. Big fan of BT and now BS. On BS exercise days I get up at 5.30am have breakfast then after an hour do my exercises. I hate making and eating breakfast this early so I was wondering would it be better to have a protein shake at 5.30, exercises at 6.30 and breakfast at 8am. It would mean I have one extra snack for the day though! Is this a problem?
Cheers Amanda
February 15, 2010 at 9:36 am |
Hey Geoff
I’ve been using the red band now for the three weeks and can do 30 reps x three sets of each exercise except the over head, I have got that one up to 15 reps each for three sets. Should I go to the blue band, do different exercises change the pattern, or what?
cheers
February 15, 2010 at 9:40 am |
Hi Geoff,
I have been doing BS for 2 weeks now & havve lost 4 kgs & 2cms off all areas. I love BS it`s great even though i stuggle to get my walking in due to work, i do my best. The bands are great & I am feeling the benefit from them. I have lost !!.7kgs since I started BT in October & have so much more energy. It`s great.
February 15, 2010 at 9:56 am |
Hi Geoff,
sent you an email with a heap of questions.
I get confused with food on jumpstart days and the off days.
I like to have sauces and dressings do you have substitutes and is it better to use full fat instead of fat free because of the carb content?
EPOC training – exercises can they be done in any order?
you say to walk 30 minutes but there’s no way i can do 10,000 steps in that time. it takes me 2hrs to do 10500 steps.
Thnaks Edith
February 15, 2010 at 10:12 am |
Hi Geoff,
My questions are the same as everyone else, about feet positioning, but I also have extra questions
– can I do exercises 1 – 5 with rest periods in between and then come back and do them all over again x2 to do my 3 sets or do I have do 3x the one exercise before moving onto the next exercise.
– With the 1 hour rule of not eating, when do you take that 1 hour from, when you start EPOC or when you have finished.
– Also with a chronic heal spur which does not allow me to walk extra, can riding my bike for 30 minutes every day replace my walking.
Thanks, and hopefully this really works for me
February 15, 2010 at 10:14 am |
Hi Geoff,
All’s going well – I just have 2 questions.
I am doing the bands first thing in the morning and then having breakfast 1 hour later. Is that OK or do I have to eat first?
I easily pass my 10000 steps a day without specifically going for a 30 min walk. Do I still have to do the 30 min walk?
February 15, 2010 at 10:25 am |
Hi Geoff,
Just wondering if we work through the 5 exercises one at a time and then repeat them or do we do each exercise 3 times then move on to the next one? Loving your system lost 13kg so far and a lot of cm’s.
Thanks.
February 16, 2010 at 11:51 am |
Thanks Vanessa, I’d like to know the answer to this one as well. Cause there is one part in the BS book that says never repeat the same exercise twice. So does that mean you have to swap after every set?
Thanks.
February 15, 2010 at 10:34 am |
I have been doing my 30 minute walk in the morning on my treadmill then doing my Bodysculpt workout in the afternoon.
I do my stretches, then a 10-15 minutes warm up walk on the treadmill before doing my band workout.
Is this a good idea?
Is it more effective to do the Bodysculpt workout in the morning and save my walk for the afternoon on Mon, Wed and Fri?
I walk on my treadmill EVERYDAY and always in the morning, as this was the habit I got into while doing Bodytrim.
If I do Bodysculpt in the morning I don’t have enough time to wait an hour to eat because I have to get ready for work and I don’t want to have to get up an hour earlier as I know I will lose motivation if I have to drag myself out of bed too early.
February 15, 2010 at 10:45 am |
Hi Geoff
Call me crazy, but we are only doing the five excercises described in the book or am I missing some? Also I find that I tend to lean either forward or backward depending on the excercise. Is this just because my core is not quite firm enough?
Trisha
February 15, 2010 at 10:49 am |
Hi Geoff,
Am hoping for great results using the bands. Like Brian Stewart said though, I also worry in case I’m going wrong somewhere, and not getting the excercises 100% right. It seems to be my neck and shoulders, more than anything else, that are really feeling the effects, and that doesn’t sound quite right to me.The only advantage I can see of going to a gym, is actually having someone, one on one if need be, to make sure you are doing everthing the right way. It would be great, if you could show your whole body while doing the excercises, and also may be exaggerated breathing, so I could be 100% sure that I breathe in and out at the right time. One of the othere BTs was kind enough to tell me the way they had interpreted this, but watching someone do it, is always much easier than from verbal instructions. It would really make the world of difference, doing the band excercises, if I was confident that I was absolutely doing them the right way.
Roll on the next 4 weeks,
Tineke
February 15, 2010 at 10:58 am |
Hi Geoff,
I would like to know where we are supposed to put our feet with each of the excercises as it doesn’t say in the book or show it on the videos?
Also, it hurts my neck when doing the one where you stand on the bands and reach over head, what am I doing wrong? I also have bursitis in my right shoulder and tendonitis in my right wrist, and I love doing the bands but it is starting to make my shoulder ache again, do you have any other suggestions that I could do to ease this, should I just do less reps to start with until my shoulder gets used to them?
Cheers
Bec 🙂
February 15, 2010 at 11:04 am |
Hi Geoff,
I started the challenge today and am really excited to start seeing and feeling the results.
I was wondering if my knees should be slightly bent during the exercises as I feel a little of balance a times.
Thank you
February 15, 2010 at 11:21 am |
HI Geoff,
just wanted to say thank you….you are right again. Sharing by blogging lifts the spirit cause there are other challengers out there going through the same thing.
Last week i lost 1.6kg and I was over the moon. this week i lost only 300g and i felt a little flat cause i knew i was doing everything right.
After reading all the blogs, it has lifted me to see there are other challengers out there that are not losing much on the scales and now I look at my total loss – 1.9kg – woo hoo, over 6 weeks, if I keep it up, that should be about 6kg and that would make me very happy, cause my goal is to lose 8kg so that would only mean another 2kg to go.
thank you
February 15, 2010 at 11:29 am |
Hi there
Just getting started today.
Very inspiring to hear everybody’s stories. I’m hoping to also say goodbye to 5 kgs, and very keen to get going.
cheerio…sandy
February 15, 2010 at 11:45 am |
Hi Geoff,
My question relates to the tummy area. Are there any specific exercises that work on the stomach. After 2 kids it just never has been the same (haha) and is the only area I have real problems with. After watching Lesson 3 I have a better idea about core strengthening but can I do more in this area?
Thanks, Wendy
February 15, 2010 at 11:46 am |
Hi,
Well I am starting a little late, only starting today, would love to know more about foods to eat, I feel like I am missing something are there any meal plans instead of me feeling like I am only going to be eating salad and bits of protein any help would be greatly appreciated, as I am scared I will do the wrong thing and am hardly eating (yes 6 small meals but for me a meal is 50 gr lean ham and salad) I hope there is more than only this
February 15, 2010 at 11:49 am |
Hi Geoff, I have two questions.
1. Will a hydrolic circuit on my non-EPOC days upset the muscles that are trying to rest on these days? (I’m a member of Curves)
2. Can I eat one hour after I finish the exercises? It takes me 15 minutes to stretch and I’d then prefer to eat 45mins after that (1 hour from end of repetitions)
February 15, 2010 at 11:49 am |
Hi Geoff
great to understand more about the core muscles and palates. The bands are far more interesting to me than the exercises of palates. What i loved is the 20 to 30 min workout but i am finding it difficult to get it to that time with all the waiting in btween and the number of repetitions. if you do 30 of each at the speed recommended it takes a lot longer for me. Any suggestions on what i may be doing wrong so i can bring the time to 20 or 30 mins
thanks geoff thisis all inspirational and has got me off to a great 2010.
February 15, 2010 at 11:51 am |
Well i must be the slow one lol started on the prescribed date but just the eating plan and some walking.
I think i need to get more of a routine going but my head keeps fighting it.
I find the eating plan easy to stick to during the week and then the weekends always throw me a curved ball!!!
However I have lost 2 kgs so far and plus five inches overall( 13cms!!! woo hoo )
.The water and the exercise are my challenges,
Sometimes i get so busy at work i forget to drink, so i am taking a 1.25L bottle with me and filling it up twice then anything i drink extra is a bonus. Also on a busy day i can do 3-4,000 steps just walking back and forth.So a half hour walk may be all i need to make my 10,000? Is this correct? Thanks for all the blogging at least I know im not the only one!! Cheers Hilda 🙂
February 15, 2010 at 11:53 am |
Hi Geoff
Thanks for the motivation, its a winner. I have no family or friends support, they are just not interested.
My only question is I was able to do 30 squats straight away. Is there a way to increase the movement to make it harder? Its the only one you cannot increase the band size to work harder.
February 15, 2010 at 9:12 pm |
Hi Wendy,
Thats too bad that your not getting the support you need from family and friends, but never fear were all here for you and each other. Just keep blogging and putting it out there. If your feeling low or discouraged I find it helpful to scan through some of the forum questions that relate to me and it always gives me a perk up.
February 15, 2010 at 11:56 am |
Hi Geoff
Firstly, I am loving Body Sculpt and the changes in my body I am getting from it. I look forward to doing the exercises and finding that they are starting to get easier to do.
I have the same questions about the positioning of the feet, also about the sequence of the exercises. Can you mix them up a little?
Thanks
February 15, 2010 at 11:57 am |
Hi Geoff,
Just wondering if my achievements will be lessened or stopped by the fact that I am on cortisone and thyroxine tablets. I have lost 1.5kg in week one and none in week 2 and I am definitely feeling fitter Am I likely to bulk up rather the sculpt and is there anything i should do to not spike my cortisol levels further?
Cheers
Ally
February 15, 2010 at 12:04 pm |
Hi Geoff
Was wondering about the breathing but after watching the video now i know so thanks and have a good week.
Cheers Helena
February 15, 2010 at 12:14 pm |
Hi all
Great work on losing – I havent been able to budge any kg’s or measurements.
I get in my 10,000 ++ steps and watching what I eat, not sure what I am doing wrong, probably need fine tuning with something simple, but I am getting rather fed up of going no where. Go to bed at 11 ish – 6 am for my morning walk. Am I not getting enough sleep!!?? Also will medications effect my results???
I have not got a buddy, and not sure how to go about it – only second blog!!
When I attempt my BS it is later at night about 8-9 pm, I am having trouble with a grinding knee when I do squats and a disc that pops out between by shoulder blades when I do chest press – then takes me ages to get back into a routine again.
Need help!
February 16, 2010 at 10:11 am |
Hi Judy,
I don’t have a buddy and have problems with my back, shoulders and knees so undertstnd your problems. I’m just taking it slowly only using red bands and keeping to the eating plan and walking as much as I can. I am happy to be your buddy. I think if we go into BT forum site there is a BS thread going, maybe we can catch up there.
This offer of being a buddy also goes to Jane whom I have had discussions with. I will have a look when I leave here. Hope we can catch up. Suzanne
February 15, 2010 at 12:41 pm |
Hi Geoff
Firstly I love bodysculpt and Bt and have been doing the bands for about 3-4 months. In your opinion is the BST eating/walking and bands enough to give the best result you can get for toning/body fat loss??? My focus in on legs and I can’t do the lunges (problems with pelvis being unstable) but still need a lot of work on the legs?? Any suggestions would be greatly appreciated.. Thanks
February 15, 2010 at 12:53 pm |
HI EVERYONE, LOVING BT AND BS. EVERYTHINGS GOING WELL. HAD TO MODIFIY THE OVER HEAD LIFTS AS I HAVE A 7MM TEAR IN MY SHOULDER. AND THATS NOT FROM BS IT’S A WORK RELATED INJURY. BUT EVERYTHINGS GREAT. FEELING STRONGER AND LOOKING GREAT.
qUESTION. WAS DISSAPOINTED WHEN I WENT ON TO TONY AND EMILY’S BLOG AND SAW THERE PHOTOS. I MADE MY HUSBAND TAKE MY PHOTO IN MY KNICKERS AND BRAS. FAT BITS AND ALL. HOW ARE WE GOING TO SEE THE DIFF. BE BRAVER.
February 16, 2010 at 2:23 am |
Faye, I’m with you on this one and I thought I was the only one!
I was really devastated when I saw my photos and was tempted after seeing Emily’s and Tony’s pics to take mine again! But … I didn’t as I decided I just have to live with it, that’s ME and if I don’t like how I look then I need to change it. For me, it’s the best inspiration because its completely humiliating! 😉
February 16, 2010 at 11:39 am
Hi Danielle, Geoff did say we should look at our selves in the mirror. And what better way of recording this then through digital print. When I had mine printed at Big W I smiled because next time I go there I know I going to be slimmer and laughing out loud. LIFE’S GREAT. WINNERS ARE GRINNERS.
February 15, 2010 at 1:02 pm |
hey geoff!
i have been losing weight rapidly and can see changes all over except i cant seem to lose or tone my belly! what can i do?!
February 15, 2010 at 1:42 pm |
Hi Geoff,
Your encouragement ansdsupport is AWESOME. Thank you!
However I cannot maintain any energy on the BS food plan,I have followed very striclty however end up REALLY cranky, NO energy and cannot work or do anything, I have to have carbs to keep going.
I have tried many times since xmas to follow it and after a week maybe two I am going crazy.
What do you say to this PLEASE!!???
Paul
February 15, 2010 at 2:39 pm |
Hey Paul,
i found i was cranky and really no energy at the start…had to sleep in the day ofr an hour here and there….it has begun to get better…did you come off the coffee like me? I have found i really need the 8hrs sleep where as before i could do with 6hrs sleep and carb up on whatever maybe our bodies need to find balance after a few weeks of just sticking it out….by the way the cure or cranky is get the endorphines from long fast walk say 5km a day….hope geoff sheds a little more light on the matter
matt
February 16, 2010 at 11:57 am
HI PAUL AND MATT, ME TOO. NO ENERGY. WAS FINDING IT HARD TO FIND A HAPPY MEDIUM. I’M UP AT 5AM WEEKDAYS AND 7AM WEEKENDS. GO WALKING ETC. COME HOME FROM WORK COOK TEA AT ABOUT 7PM AND HAVE TO HAVE A NANA NAP ON THE COUCH. MOST DAYS I GO TO BED AROUND 10.30. I FEEL SLEEP IS THE ANSWER WE HAVE TO GIVE OUR BODIES A BREAK. TIME FOR ALL THAT FAT TO BURN BABY BURN. I THINK IT’S GREAT WHILE I SLEEP MY BODY IS HARD AT WORK. IT’S SO COOL.
February 15, 2010 at 9:03 pm |
Hi Geoff; me & my hubby are loving the BS. We have both lost weight, me 2.3kgs @ him 3.8kgs & this was only our first week of BS. We can really notice the difference in our clothes though. We haven’t done measurements tho, but our clothes prove it. We are going to keep using BS until our goal weights are reached; for each of us it would be to lose another 25 to 30 kgs each.
My questions are; 1. Should we be waking up normal time in weekends to eat 6 meals a day? We’re up @ 4.50am every day of week for steps & epoc, but this first wkend, we slept in coz no work, only to end up not having our first meal until 12 or even 11.30.
2. Is it ok for us to do EPOC every second day, or is that overdoing it?
3. Should we time EPOC for jumpstart days? Will we lose faster?
4. Is it ok to mix the exercises up? Me & my hubby both have probs with the shoulder press, but I’ve bn sticking to the exercises in the order of the BS, but he’s changed to do them first to get them out of the way. hehe.
Should we both be filling in the food diary for the challenge? I’ve only filled in one cause we both eat the same food?
PS. Is there a way I can check to make sure my husband registered for the challenge? We bought two BS packs before the buddy one came along, but we used the same email addy so I coyld keep track of it.
Love to get the feedback! Thanks Geoff & team!!
February 15, 2010 at 9:07 pm |
Hi Geoff again.
Well changed to Bs yesterday after 3 weeks on Bt, my question is : do i have to consume coffee before training ? I reckon I got about 2 hrs sleep last night I was buzzing ,usually have a coffee at 7am and last coffee of day at 10am. But due to wanting to do bands at 5.30 had a coffee at 5. dont think coffee is for me this late in the day? any suggestions.Tired before my days begun.
February 15, 2010 at 10:26 pm |
I haven’t started the BS yet trying to get motifated & organised a lot of things happening in my life, how do people put aside what they are dearling with and still find the energy to look after themself HELP
I’m hoping to start tomorrow with the food & walk then bands
February 15, 2010 at 10:58 pm |
Hi Janette
The biggest thing that stop people from helping themselves is .Starting…
Get started ..it is the thing ..once you do you WILL find the time ..
DO it .. for you .. You deserve as much attention as all the other things happening in your life… all the best to you !!
Once you start this , the motivation and momentum will just snow ball … You Can do this !!
February 15, 2010 at 10:42 pm |
I am stoked – in the 2 weeks I have lost 6.6kg and a total of 25cm from my chest, waist and hips combined, my blood pressure has dropped along with my BMI. It amasing how much more energy I have from even these results. My results have encouraged my extended family to get serious. My wife and one of my daughters are my budies and while not directly involved in the challange are getting amazing results. Rock on next week.
February 15, 2010 at 11:46 pm |
Have noticed a big change in my body shape with even the very odd glass of wine! I feel really good which is motivating me to hang in there but I would KILL for a piece of toast!!
February 15, 2010 at 11:56 pm |
Forgot to add that my husband and I are doing the challenge and what we have both found that for no particular reason we have the odd days of just being “cranky”. Is it due to no carbs?
February 15, 2010 at 11:59 pm |
Hi Shirley yes I have my days when I’m cranky poor kids I have to remind myself that it’s not their faults.
February 16, 2010 at 12:24 am |
Hi Geoff,
Just a couple of questions… When I am doing the post. deltoid exercise, I am feeling it also in my neck and traps ( I think thats what they’re called). Is this because my technique is wrong or the resistance to high? I have tried to reduce the resistance, but then feel asthough I am getting nothing out of it? Also, how often should you do the advanced BS workout? Cheers….
February 16, 2010 at 12:55 am |
Hi Michele good question same thing is happening to me, its hard to know whether to push through or to stop hope we get our answer…good luck with it all.
February 16, 2010 at 12:43 am |
Hi Everyone
I’m enjoying the progress on BS, 3kg in two weeks and 2 inches off the waist – yay! Thanks Geoff for re-emphasising the foundation of “3×3, walks and water”. Although I’ve found BS easier, I appreciate the reminder that it’s within the BT framework. Thanks for this. 🙂
If I had to make a statement of what I think works for me, it’d be – Keep finding routines and food options you like and look forward to.
Thanks for your inspiration.
February 16, 2010 at 2:09 am |
Greetings Team BSC2010 + Geoff :),
I officially started my journey 13/02/10 and I stupidly forgot to take down my measurements and weigh in! What a dope! 😦 Still haven’t taken my measurements (will tonight), but I did manage to weigh in today at 117kgs.
I have been up at 6am walking 4.5 kms (45mins) for the last 3 days, and I am doing this before work, which I have found sets me up for a better day (I seem less stressed). So, I’m thinking with this and my incidental walking throughout the day, I should be well over my 10,000 steps.
Following the 3×3 + water and feeling revived! Gone is lethargy, bloating and crankiness.
Loved the Turtle story, I’m following the ‘Hare + Tortoise’ slow and steady.
I had a full knee reconstruction and few years ago and find it difficult to get to 90 degrees when doing the skiers squat. How can I make my knee stronger in order to do these right?
Thanks for the motivation! 🙂
February 16, 2010 at 2:42 am |
Hi, My Q is on body fat %. Why is it 4 -6% higher in the morning than in the evening and which reading would be more accurate.
I know weight is always lower in the morning (fluid).
Should I take am weight and pm body fat readings?
Thanks Robyn
February 16, 2010 at 2:46 am |
Hi,
I am just loving the bands! I did alot of weight training pre children (14years ago), I was a gym junkie. Have been wanting to get back into it for years, just had no time. Have been using the bands for 3 weeks and I already feel my strength returning, I feel my posture improving and my core muscles coming back. Have alot to lose, but I feel the muscles underneith. Can’t wait to get back to my old self again, I am so excited. Will take me a while but I have a feeling this time I can do it. It does help with all the support.
Thank you!! Have a great week everyone 🙂
February 16, 2010 at 4:57 am |
Hi Geoff,
Like other members I too am confused about feet placement. If started off with feet together and found that the bands were pulling me back so this week I have placed one foot in front of the other to help my balance (not sure if this is correct). I can see some changes but my mid section just won’t shift. I’m finding it very hard to complete 10,000+steps daily as my husband comes home late from work and I also have 2 little kids. By the time I have time for myself its after 9:30pm. My son is an early riser 5:30am and then wakes the baby which is making it difficult for me to go for my morning walk. What can I do?
February 16, 2010 at 4:58 am |
Hi Geoff,
I have been following the Body Trim System and have recently purchased the Body Sculpt System. It has been really motivating for myself and whole family and even my friends.
I am about to start Body Sculpt today.
I have pretty much followed the Body Trim System to the letter and to date have lost almost 7kgs. Last week I walked 10klms every day and somedays 20klms and was very dissappointed to see that this week I only lost 400grams and I don’t know why??? I must admit I have not measured myself so maybe I have lost inches somewhere that are not reflected on the scales. I will measure myself today. Is there anyone living in Hope Island that I could team up with as having a buddy would be great for the days when you feel like its all too much???? Is there anyone based in Brisbane/Gold Coast that I could meet up with to check my posture etc whilst doing the bands to ensure I am doing them correctly?? I would hate to put all this effort in only to find out that I am not getting the benefits due to bad posture etc., Body Trim has changed my whole outlook on life. I feel anything is acheivable and I have totally placed faith in yourself and the Body Trim Team. You have definately inspired my whole family. Not to mention all my alchoholic group of friends.. Your support has been so motivating and I do believe that together we can all reach our goals. Thank you so much to you and the team for being there.
Good Luck guys
Sharon
February 16, 2010 at 6:45 am |
hello .. im going overseas at the end of the challenge on 14 march and im soo confused about maintaining my weight during the 3 month trip.. off to europe so it wil be hard to keep up but will appreciate if anyone has any tips to help maintain the weight or at least shed a couple of kilos..
Will be forced to introduce the carbs in lunch and dinner like pasta and rice and have treats here and there with the family ..
Can I do the bands but without the nutrition and with the food that i will be eating, eg. rice, pasta and sweets occassionally? or will that make me “bulk up”… [-x …
i cant really rely on the protein bars and drinks cause scared that will slow down the metabolism as its not reall food 😦
Any tips would be appreciated.. im panicking here .. LOL! 8-[
February 16, 2010 at 6:46 am |
Hi Matt,
Many thank for suggestions.
Wll give them a go.
I am not a coffee drinker but started just to get some energy,
also started ginseng tabs.
Would like to just be eating strictly as per BS,
cheers
Paul
February 16, 2010 at 7:57 am |
Really enjoying BS. However, this lesson 3 is not working. I keep getting a message that there is an error on the page when I try to watch the video.
February 16, 2010 at 9:16 am |
Hey Jenny I just have a blank screen where the video of lesson 3 should be, its a little bit frustrating after 2 days. Downloaded flash players and stuff sill no luck, E-lesson 1 to 2 worked fine anyone got any suggestions ?It would be much appriciated.
thanks suzzi
February 16, 2010 at 8:02 am |
Hi Geoff
I’m really keen to know what is the ideal program for the morning regarding the scheduling of my walk, EPOC session and breakfast. What is the ideal order and timing? Obviously this won’t suit everyone because of time restraints so perhaps you could then give us your 2nd and even 3rd preferences so that we can all choose the schedule that best suits our personal circumstances.
I have to say I’m loving the challenge and your lessons. Thank you.
February 16, 2010 at 9:47 am |
Hi everyone,
Just wondering if there are any breastfeeding mums doing this challenge at the moment. I am starting my Bodysculpt on Monday the 29th of Feb as I am going on holiday until then, and bought BS too late- but I am so revivied to shift this weight. However, I find I tend to hold onto my excess weight until feeding stops, then it comes off, but I am keen to start BS. Anyone else similar, got suggestions, etc???
Thanks,
February 16, 2010 at 10:34 am |
Hello Geoff
I always have problems with my right arm, trying to get up above my head. Thats only using the red band too. Any hints on how I can strengthen the muscles in my right arm to match up with the left one?
February 16, 2010 at 10:38 am |
Dear Geoff
The bands are much harder than I thought but I really think I can see a difference so that is exciting. The only thing I would say is that I do the three sets of thirty reps but it takes me about an hour. A suggestion – and I thought I would just have a wish list is what about making a DVD (because your good at that) with the winner and having some funky music so people can use it as a guide to complete the workout in 20 mins. It would just help with pacing the exercises and plus it would feel like your working out with someone.
Tula
February 16, 2010 at 1:02 pm |
Tula (and Geoff)
This DVD idea is great! Would definitely be a great motivator!
Larissa.
February 17, 2010 at 6:21 am |
Hi Geoff and Tula
I also find it hard to have a short workout. Maybe a work along DVD would be a good idea.
I would also like to know how to fit a workout into my day after eating. I dont have time to do it in the morning after my walk.
Cheers
Angela G
February 16, 2010 at 11:07 am |
Hi
My questions are about the video as well. i am unable to view, they are taking literally hours to download 2 minutes. No problems at all with the first 2, just played through with sound off first. Now nothing. Have downloaded new adobe flash 11 and no joy.
BT and BS are progressing well, but like others, would prefer to have a full DVD workout to watch and work with, some music would be great too.
Hopefully someone can help with the video problem, as I need to see Geoff in action – jus Lurve the man!!!
February 16, 2010 at 11:11 am |
Hi Geoff,
I just have a couple questions.
1) When I am doing the standing neutral grip row, you mentioned in the DVD that if you turn your hands to face the ceiling as you pull back that you will use your biceps more. Can you leave your hands facing the ceiling for the whole movement rather than twisting them each time.
2) I am finding it very hard to do 20 reps x 3 in the standing shoulder press. I am lucky if I can get 15 out by the 2nd rep and even 10 in the last rep. Any tips?
Besides that all is great.
One last thing is there a spare buddy out there?
February 16, 2010 at 1:00 pm |
Hi Kayley,
I’m still on the look out for a buddy. Thought I had something lined up, but it fell through.
You can email at larissahart@y7mail.com
Larissa.
February 16, 2010 at 10:06 pm
Hi Larissa,
I guess we can stop looking for a buddy now. I sent you an email with a bit of info about me.
Thanx Kayley
February 16, 2010 at 1:11 pm |
Hi Kayley have just done my first blog and offered to be your buddy too.
Will watch out for your comments and be there for you and if you want to email me let me know.
Good luck.
Kay
February 16, 2010 at 10:04 pm
Hi Kaye,
Great we can all help each other, the more the merrier.
Kayley
February 16, 2010 at 11:31 am |
Hi Geoff
Love BS only have only question
Is it better to change bands or move further from the door. Currently I am using the red but to increase intebsity I move further from the door. Should I just use the blue band instead.
February 16, 2010 at 11:43 am |
Hi Geoff. Love BS training but my question is should this only be undertaken once u have lost most of your weight? I have 25-30kg to lose and not much seems to work. I believe in resistance training to rev up the metabolism but unfortunately scales dont tell the story for me. Hoping that I will lose inches but somewhat disheartened. Walking daily, sometimes incidental other times more formally on a treadmill, I have at home, but seem to get in those 100000+ steps. Would love to trim down those blessed child bearing thighs-am I on the right track??
February 16, 2010 at 12:47 pm |
Hi Geoff
In regards to moving up repetitions and bands. Do you wait until you can do all sets at thirty repetitions. Like I can do 30 on all except the shoulder press. So do I keep at the same level until I reach it in this exercise?
February 16, 2010 at 12:58 pm |
Hi Geoff. Love BS and the bands!! I especially love how good I feel after the EPOC session – so ‘wide awake’ mentally!!
My question is per the hour before and after the EPOC session – is it okay to do our walk (I’m doing about an hour on the treadmill at 4.7km/hr) during this ‘rest time’, or is it best to do this in the middle of two other meals…and should we be giving the hour prior/post before a long walk too?
I’m also having a tough time with the shoulder press too – I’m lucky to get to 15reps – and pushing it for 12-13reps for the last two sets. I’m using the red bands, and am not tall (5’4”).
February 16, 2010 at 1:08 pm |
Hi Geoff, and Kayley I will be your buddy. My hubby is supporting me but will be great to help you out also and be buddies for each other.
Geoff I too have trouble with the shoulder press. My muscles just burn about 13 – 15 reps and i press on and can do up to 20 with a struggle. We are on red bands but I add the black one to the waterski squat as it steadies me alot better with the extra support.
We take about 40 mins for exercises is this too long?
We do the exercises in order and I try and have 1/2 a can of sugar free V drink prior to exercising. Is that ok as I don’t drink tea or coffee??
My hubby is a truck driver and gets up at 3am and finds he gets hungry before breaky 6.30 -7am. so he has a snack at about 4.30am.Is it ok for him to have a shake prior to breaky to keep him going? I go in the truck some times so would like to know for myself also.
Also wondered about your feet?? positions.
I too do more than 10,000 steps a day sometimes without a walk and wonder if you still need to walk??
With the jump start days if you keep them 3 days apart you end up not being able to do two a week ie: wed & sun then next week thurs & monday is this wrong and shoud we just do wed and sunday each week??
I do bands tues,thurs and sat and Peter does them mon,wed,fri. Are we able to get a second set at the special price still as I am going away soon and want to take them with me leaving none for hubby??
So far into 4th week lost 5kg and good few cm’s. Find it hard to get my times right for eating but am trying to get it right. Feel great, clothes fitting , shape changing but most of all feeling a lot happier in myself and more confident with more energy. Just love all the help and encoragement Thanyou sooo much Geoff and all the other challengers. GOOD LUCK!!
Cheers Kay
February 17, 2010 at 12:12 am |
Hi Geoff,
Just used the bands for the first time and boy what a workout!
Have alrady lost 13 kgs and am looking forward to loosing more and shaping up. How important is the buddy system? Have not yet looked for one but i suppose i should
Thanks once again for your effort in dfoing this for everyone
Shirley
February 17, 2010 at 12:40 am |
People have mentioned emails every Monday & emails in regards to what we can eat etc. The only emails I am getting are the blogs!!!
Can anyone help???
February 19, 2010 at 6:22 am |
Hey Lisa! I too was not receiving any emails – turned out there was an issue with my registration….Geoff said he wouldn’t leave anyone behind – and I got left behind!!!. Have only just sorted it all out today, so have some catching up to do. Best to ring BT headquarters and check!
February 17, 2010 at 1:13 am |
Hi All,
Only a few questions I can do 3×30 water ski squats now Where to from that as increasing the bands does not effect the excerise? Do I stop and just alternate between Lunges and squats. They are making me work hard. The water ski squats were great when I started but 6 weeks in they are now a favourite as I don’t need to push as hard
Lunges is it 20 each leg then rest. or 20 in total then rest? Can I alternate legs as I do them R then L then R etc per set?
Upright rows I need to wrap band around each foot to feel the burn when I pull up to nipple height I am not a shorty really 5Ft 5 Is that OK?
February 17, 2010 at 2:25 am |
Hi Geoff and BTers,
I’m not happy. I did a ligament in my foot last Monday – I was doing so well with the body sculpt eating, etc.
So now I’m thinking that I will keep up the eating side of things.
Do you think I can do the band work sitting?
The Dr said it would take about 2-3 months to come good. We’ll see about that though. I’ll be walking just as soon as I can safely do it without hurting this darn ankle.
Any advice would be really appreciated.
February 17, 2010 at 7:24 am |
Hi Everyone
I was disappointed last week as I hadn’t lost any weight, but this week I have, so hopefully it will keep up.
My questions regarding the bands are;
When doing overhand pull should we be aiming to keep elbows out wide or is it ok to pull back as long as you keep your elbows in line with your chest.
Also with the lunges I do 20 on left leg then 20 on right and then rest. Is this Ok? I do 3 sets of this.
Thanks
February 17, 2010 at 9:39 am |
Hello Geoff!!!
Well done on this blog champ.
My question is: What I’ve been doing is using the blue/red bands together and completing the chest press, for 30 reps, then flipping straight over and doing overhand grip row for 30 reps. I repeat this 3 times with no rest. I then do shoulder press by itself (with only the red band! hehe!) with 30 secs rest in between each set. I then do neutral grip row (blue/red bands) for 30 reps and then do water ski squat, 30 reps with no rest for 3 times.
Is this ok? It’s hard and keeps my time down, just dunno if it ruins the recovery/lowering of the heart rate!
Thanks 🙂
February 17, 2010 at 11:29 am |
Hi Geoff, I do my exercise at 0400, 0430 in the morning and love walking and doing the resistance training, also the diet is just great, if I don’t get it in early it doesn’t happen with 4 children and home schooling and working 8 shifts a fortnight its really hard, I have a problem with shift work, do you have any suggestions, I am on my feet for long hours and sometimes don’t get home till midnight and than work all night, I am exhausted and so fatigued, do you have any suggestions for shift workers, I find even on the program when working at night the weight just goes on the the scales increase by 2 – 3 kilo in one night, so discouraging, on days off it just drops off, the stress hormone you talked about, how do you deal with shift work and a stressful home and work life and still make it work. Its a great program thank-you just have a huge trouple with plateaus and exercise when so exhausted and tired from lack of sleep. Thanks and look forward to hearing from you Kerrie
February 17, 2010 at 11:58 am |
Hi GeoffI
I have started the challenge finally on Monday. Just a few questions
1. Does the coffee before the bands has to be black or can we have it with a splash of milk?
2. You have touched on breathing briefly in the video above, Can you tell us more about breathing pattern while doing the bands.
3. I think someone has asked this before, If one has to do the exercise first thing in the morning, by the time you have your coffee, wait 15 mins, do the bands, wait 1 hour, and then have breakfast, it’s nearly 2 hours from waking up. How will that affect the cortisol levels?
4. And lastly as many people have asked before, the feet position for each exrcise.
Thanks
February 17, 2010 at 12:00 pm |
Hi Geoff
One more question
I did not feel anything after doing the water ski squats? What am I doing wrong? Any tips?
February 17, 2010 at 3:41 pm |
Hi geoff,
Iv’e had a bad start to the challenge,been away nearly 2 weeks,
done some walking,have had some badies with food. however weight hasn’t gone up very much.Done no BS bands up till now,and want to get on track.
My main goal is to tone up my wrinkled skin on arms mainly after loosing 13 kg.
I gather not so much on legs because of walking with BT and arms dont get the same level of exercise.
I also can not do the squat with the straps as I have a knee awaiting replacement surgery.
Is there some other way I can compensate the lack of this exercise?
I still want to know how to get your photo chart before and after that I see you talk about.
Question is there one available or is what you show only an idea to apply yourself at home?
I have been maintaining now for for 6 months and beleive BT & BS is the most oustanding and succesful weight loss program there is.
Geoff keep on being ” The best ever” A happy 73 yr old
I have asked these questions before and heard nothing in reply, maybe this time eh!
February 18, 2010 at 9:11 am |
Have not had a computer over the past 2 weeks so was unable to join the blog. Now caught up with most of your bloggers – go everyone, you are doing gr8. Geoff, love the motivational videos, thanks. Been away and couldn’t do the resistance training, but started the BS eating. Question about coffee – can one have milk with it or is black recommended at all times? Am very excited as I can see the difference in my shape and the fit of my cloths even without the training. Now that I’m back in the zone, I know that the kg’s and cms will come off. Have suffered with lower back problems for quite a number of years I find when doing the stretches with the body slightly bending forward, when I straighten up, it really grabs my lower back. To get out of this painful situation, I have to bend my knees and come up really slowly, almost like unwinding. I have been doing pilates for a number of years to help get the core muscles stronger so that it suppports my back, but over the past 3 to 4 months, my back has really been playing up. Am waiting to see a specialist, so my question is do I continue with the excercises, in particular ski squats (the sticking out of the buttock is what seems to be the problem) and go until I feel pain?
Sheila
February 18, 2010 at 11:12 am |
Hi Geoff, could you please show us the correct breathing for EACH exercise.
Many thanks
Jenny
February 18, 2010 at 11:41 am |
Hi Geoff,
Same questions about feet placement.
Also, I get up and do my resistance bands for approx 30mins, followed immediately by my walking. Then wait for 1 hr from time I finish bands until i have breakfast. Is this sequencing ok?
Loving the challenge. The motivation I have needed to drop those impossible last few kilos and tone the difficult areas – stomach still showing its usual resistance though!!
February 18, 2010 at 8:29 pm |
Hi Geoff,
Perhaps you could settle a few questions I have.
1. Assuming all options are feasible, what is the best way to start the day? Is it better to start with a meal and then wait to have the coffee and do BS or walk, or is it better to do the exercise component before eating, having had only a coffee?
2. Could you give us any tips to help already muscly girls not build more muscle. Is it better to do more reps but less intense, or what? Also, any more technique tips for avoiding building the trapezius – I so do not need more muscle there!
3. Yes, the feet positions in the video!
Thanks, so much,
Annie
February 19, 2010 at 3:36 am |
It’s probably already been mentioned, but I have a great deal of difficulty “feeling” my muscles when I do the exercise …. some, I can, but others I just can’t tell if I’m recruiting the right muscles. Any tips on technique for each of the 5 exercises will be helpful.
Also… did I read that as well as not eating one hour after we exercise, we should also not eat one hour BEFORE doing the exercises?
Thanks Geoff (& team).
Colleen
February 19, 2010 at 4:25 am |
Since i started the work outs 2 weeks ago i’ve actually put on a kilo. Is this anything to do with muscle growth. I have been compliant otherwise (85%). I have been working earlier hours but only feel tired when i slow dwn in the afternoon
February 19, 2010 at 5:20 am |
I have not done any resistance work which I am not happy about at all. I have had trouble with one of my shoulders and don’t want to hurt it anymore. Or would the resistance training help. It is basically stress pain as I have just started a new business from home. But this is no excuse for not doing any body sculpting.
But I have been very good at my 3 + 3, 10000 steps and my water which has kept me on track, but I would like to tone up beg time. Just dan’t find the motivation anywhere in the day. I have 3 children under 5, one goes to school 5 days a week, one in Kindy 3 days a weeks (mon, tues, wed) my youngest is home all the time.
When would be the best time to say “right, I am going to them on this day at this time. Also when doing them I do reps of 15 of each exercise, how long should this take?
February 20, 2010 at 12:04 am |
Hi Geoff,
Love the programme, love the energy I have now. My ‘Get Up and Go’ which ‘Got Up and Went’ has now come back!! Thank You!!
When I do my bands, I then do my 30min walk, then get ready for work, then have brekky, so I eat 1 hour after after EPOC, but only 30mins after walking. I get up at 4.30am to fit this in before work. Just wondering if this is compliant??
February 20, 2010 at 6:07 am |
When is the best time to do the resistance? I only seem to get time after my kids go to bed at around 8 at night. Also what sequence is best? I have been doing the one I struggle the most with first otherwise I can’t do it. Also along with many others above, feet position?
February 20, 2010 at 9:55 pm |
Started this week
Cant find the bands information can you email me with it.
February 21, 2010 at 5:59 am |
I started 3 weeks ago and felt fantastic, but have been working away and could not use the bands, so now back to square one.
I feel awkward when using the bands, I am unsure if I am doing them right eg; position of my body. The straps seem to hit my body at times and I do not see this in the DVD, although my body is bigger than theirs. Initially I misunderstood the amount I was to do, I thought we needed to only do 3 types of exercise, but I now see that we need to do all the exercises.
More demonstration of positioning would be great, I am not doing the squat exercises yet as I hope to build up the strength in my knees first, or they will swell up then I will not beable to do any.
I am not doing the walking due to my knees, but the bands are helping.
February 21, 2010 at 6:41 am |
My question is whether you can do any exercise other than walk in the hour between EPOC and breakfast. Sometimes I walk through the bush but wonder if this is too energetic, especially as there are uphill and stairs sections. does this effect the fat burning benefit in any way. What about going for a run or other exercises? I am doing EPOC straight after a green tea on waking without eating and waiting an hour. Is that ok? Its taking me almost an hour to do the Epoc if I do them at the tempo on the dvds plus wait between sets. Is this too long? should I up my tempo? I have questions on food also and I dont get any sms even though I registered three times. Is anyone else getting any? Thanks
February 21, 2010 at 6:56 am |
Want to Thank Jill from BT who had to listen to me all upset, but somehow got me to keep going another week and i finally have reduce 1 kg. So excited. Thanks heaps Jill I now have my motivation back.
February 21, 2010 at 12:21 pm |
Hi,
My problem this week is that I have busted my knee. Nothing serious its just swollen up and quite sore so have not walked for the last two days. Seeing as its the knee that I have had surgery on in the past, nothing huge just had a torn tendon/muscles and a chipped cartilage in the past, I don`t want to make it worse so I am thinking if it is still bad tomorow I will just do the upper body exercises only. This is probably a long shot but since I am having problems with my knee is there an alternate exercise I can do, something at least maybe to maybe burn more fat to make up for the 10 thousand steps I am missing each day ? I needs to be something that I can do around the home as I have a baby to look after and no sitter, so the pool is out.
On another note I was quite shocked today. I have lost 4.4 kilo this week. the biggest number that I have ever lost in my life. Its been a tough week for me, not just my knee but battling the psychological aspect of it. But at least I could see today that I am on the right track and it is so worth it.
February 21, 2010 at 1:13 pm |
Hi Geoff
How do you fit in the workout in 20 mins. If I do the exercises at the rate on the dvd & have the required rest of 1 min between reps it takes about 35mins. Am I doing something wrong?
Also must check my registration as I am not receiving any emails 😦
Thanks
Tammy
February 21, 2010 at 9:16 pm |
My problem is not with the bands but lately I have found myself getting very “cranky” over nothing and very tired. I miss having a piece of bread and the beautiful fruit that is available at present. At the end of the challenge will we be able to have a piece of bread and or a piece of fruit?
February 22, 2010 at 4:17 am |
Looking through everyone’s comments my questions are much the same – I am finding it hard to fit the bands in around my eating time. Sometimes I cann’t wait an hour after exercising as I will go over the 3 hours. I always walk around 7am for an hour – I am finding it hard and almost a chore trying to fit everything into my day.
I have buddies at the Gym but I really think I need a buddy actually on the program anyone out there still without a buddy and who could take me on??
February 22, 2010 at 9:00 am |
Hi
I’m really loving the challenge even though I have not really had the chance to communicate until now.
I find it difficult to believe that the exercises can be done in 20 minutes. My husband told me I was taking the instruction to do them slowly and smoothly too literally so I have really speed them up and I only ever use 30 secs between sets but still can’t do them in under 40 minutes.
Bad week this week with many interuptions to routine etc but I’m not giving up