ask me anything answers (part 5).

by Janetha on October 4, 2012

in body for life,questions answered

you’ve got questions, i’ve got answers. but no photos to go with the answers… sorry.

i know you come here for visual stimulation… right? um. yeah. anyway! i have several questions about body for life, so i will answer those first!

Q: what are the weight workouts for the BFL program?

A: on body for life, you work out 6 days a week—3 days being cardio (in the form of 20 minutes of HIIT) and 3 days being weights. the weight workouts alternate between upper body and lower body. one week you will get 2 upper body workouts in and 1 lower body workout in and the following week vice versa.

the upper body days consist of pyramid drop sets targeting bis, tris, shoulders, back, and chest. the lower body days consist of pyramid drop sets targeting hamstrings, quads, calves, glutes, and abs. each strength workout takes about 45 minutes. you can read more about the set up of the actual routine here. you pick your OWN moves for each muscle and lift in the body for life format.

Q: Planning on starting Body for Life, I have trouble with portions, how do you measure your food?

A: with body for life, you use the fist/palm method. this means you select a serving of protein and a serving of carbs at each meal that is roughly the size of your open palm (for things like chicken, steak, fish, etc) or the size of your balled up fist (for things like rice, fruit, potatoes, etc.) you then add a little healthy fat and some vegetables to your meals and that’s it! it sounds simple, and it really is. if you have a hard time with the fist/palm method, you COULD use measuring cups.. but i opted to not use them because i wanted to teach myself a portioning method that i could use at all times. let’s face it, i don’t always have a measuring cup with me ;)

Q: Hi Janetha, I just started Body for Life and I’m wondering if you have a page or a post dedicated to B4L specific recipes? Or maybe could you provide some tips on creating B4L recipes? Thanks!

A: you can see all my clean eating recipes on my recipe page under the clean eating heading. all those recipes ARE body for life friendly, but they might not be totally balanced. for example, one recipe may be heavy in carbs, so you’d have to add some protein to round out the meal. or another recipe may not contain any healthy fat, so you’d want to add some avocado or nut butter to the meal. make sense? body for life uses the 40/40/20 ratio of eating, meaning 40% of your calories should come from carbs, another 40% from protein, and the final 20% from fat.

those are a few body for life answers to your questions…click here for more details about the program.

Q: what do you think of girls trying to get thigh gaps?

A: haha, what? my answer is nothing. no thought. i don’t ever think about girls trying to get thigh gaps. but now that you have asked, i will answer. honestly, i think it’s impossible for some people to even HAVE a gap between their thighs. if you have narrow hips, no matter how thin your thighs are, they are still gonna touch. i imagine this question was asked because when i recapped my experience with livefit trainer, i was stoked to see light between my legs. and, that’s right, i was, because for ME.. for MY BODY TYPE.. that means i toned my thighs and lost the fat around them.

you see, i have wider hips and at one point in my life, i had that gap between my thighs. please note, i have never been under weight, this was just when i was around 17% body fat.. not anything crazy. then i gained weight and my thighs rubbed each other and i almost started a fire every time i walked. joking. but then after livefit, i slimmed my legs down and was happy about it. that is not an easy task when you have big, bulky legs like i do. i am not ashamed of my big legs, but if i can whip them into shape, then i am going to be happy about it! i don’t think anyone should try to copy me or actively worry about “getting a thigh gap”… that’s just not right.

Q: Are your contacts not stuck to your eyeballs after wearing them for two months straight?!

A: no. no they are not. but i realize it is not the best habit. i should take them out.. maybe i will tonight. maybe. (probably not.. i suck.)

Q: How does Marshall feel about your working out so much? Does he work out or is he not really a gym guy? Also, I notice that you both eat healthy together, any tips on getting guys to eat better (my boyfriend is the worst!).

A: haha! i work out less than he does! i work out 5-6 days a week, but my workouts are always less than 30 minutes. marshall lifts 5-6 days a week for about an hour, sometimes more. he is definitely a gym guy. but he goes to gold’s. i like GPP because of the efficiency and the community. he likes to lift, avoids cardio, and likes to work out solo. we both are fit-minded folks, but we have different preferences when it comes to our workouts.

yes, we do eat relatively healthy. i am lucky that marshall enjoys eating the same things (well, most of the same things) i enjoy cooking and eating. my advice to you is just make the things you want to make, and if your boyfriend isn’t into it… he will find his own food. you can’t make him eat like you, but chances are, if he sees the way you eat and how it makes you feel, he will hop on. eventually. and if he doesn’t, don’t get discouraged. everyone is different and it is hard to force a lifestyle on someone else. maybe you two could meet in the middle and you could make some healthier versions of his favorite dishes? if you have any dishes in particular you can name, i’d love to try to re-create them with a healthier recipe! let me know.

Q: how come you’re looking for sponsors for GPP events and such – are you employed there?

A: i imagine this question was a result of my posting about the burpee mile that i am sponsoring. this is not a GPP event, this is an event created by GPP, but several local gyms and fitness enthusiasts are participating. all proceeds go to charity. i have several local readers who i know would love to sponsor or attend a fitness event for a good cause, so i was simply notifying everyone of the event. nope, i don’t work for (or at) GPP—i work at advanced windows.. if you need windows, i am your girl.

Q: have you tried trx? and if so what do you think??

A: no i haven’t.. i have read about it on a lot of blogs and it looks so challenging! i need to give it a shot, but i don’t know anywhere near me that offers it.

Q: How the heck do you get a recipage? I want one on my blog.

A: i love my recipage! it is a work in progress and not ALL my recipes are actually part of the recipage, but a lot of them are. you can get a recipage for free by visiting and signing up. my blog friend, emily, founded the site with her husband and they do a great job!

Q: have you tried plain unsweetened flax milk for 25 cal/cup? If so, what do you think?

A: i have never heard of this! my favorite milk is blue diamond brand unsweetened vanilla almond breeze. i bought silk brand almond milk the other day because it was on sale, but the flavor is just not as good as blue diamond! i will have to keep an eye out for the flax milk!

previous installments of ask me anything answers:

you can anonymously ask me anything using the box in my sidebar to the right.

xo. janetha g.

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Michelle @ Eat Move Balance October 4, 2012 at 6:21 pm

Interesting about the flaxseed milk….I’ve never heard of it either. Hmmmmm…….

Jackie October 4, 2012 at 6:38 pm

Golds in Syracuse has the trx class!

Lauren October 4, 2012 at 6:56 pm

Girl you would love TRX. If I can do it, you can! :)

Emily October 4, 2012 at 7:19 pm

Unsweetened flax milk is good! In my neighborhood it’s the same price as unsweetened almond milk, so I get it sometimes. It’s the same consistency as rice milk, not as thick as almond milk.

Ellen October 4, 2012 at 7:21 pm

Thank you for letting people know thigh gaps are not possible for some. Even when drastically underweight and anorexic my thighs still touched…

Katie @ Talk Less, Say More October 4, 2012 at 7:27 pm

I don’t know if I’ve heard of TRX, or flaxseed milk. And as for Recipage, I just got one set up a couple weeks ago I absolutely love it too! I had been putting it off because I thought it was going to be so difficult, but of course, I over reacted and it was so easy. ;)

Naomi(onefitfoodie) October 4, 2012 at 8:15 pm

yup yup you gotta try TRX

Jenn @ Girl Heroes October 4, 2012 at 8:50 pm

I’ve accepted the fact I will never have a thigh gap. Never.

I’m TRX trainer and when I come to Utah we can do a TRX workout if ya want.

Janetha October 4, 2012 at 10:24 pm


Neil October 4, 2012 at 11:43 pm

I love these posts. I find out the weirdest things about you. Also, I learn stuff – Thigh Gaps?

Janetha October 5, 2012 at 9:39 am

Let’s face it.. everything about me is weird. And yeah, Neil, don’t you have a thigh gap?!

julie October 5, 2012 at 8:08 am

hahaha you are like the serious spokesperson for BFL!

Janetha October 5, 2012 at 9:33 am

i wish! spokespeople get paid… sigh.. THAT would be legit!

Maren October 5, 2012 at 8:47 am

I literally LOL’d at the thigh gap question. It just cracked me up how it was worded!! :) Happy Friday chick!!

Janetha October 5, 2012 at 9:33 am

haha! i know, it made me laugh, too. it’s like.. what do you think about people who put their left shoe on first? um, i just don’t think about that!

Annette@FitnessPerks October 5, 2012 at 12:15 pm

That gap question made me laugh too. I went “WHAT?!” Haha. Good answer though. I too have strong/muscular legs, so when that gap happens, I know I’m doing something right ;)

Burpee mile? Hmmmmmmm.

Janetha October 5, 2012 at 12:48 pm

Please come do it with us! PLEASE!

Life's a Bowl October 5, 2012 at 12:34 pm

I’ve recently added strength training into my fitness routine- what are your top tips for a newbie?! I’m hoping that building up my strength will help with my medical conditions :)

Janetha October 5, 2012 at 12:48 pm

I don’t really have any top tips! I started strength training with Body for Life and it went up from there! I think the best idea is to pick a program and stick to it so you can be familiar with weights. I think Body for Life, Jamie Eason’s LiveFit Trainer, James Wilson’s Body Earned, and New Rules of Lifting for Women and all great programs!

Life's a Bowl October 5, 2012 at 12:50 pm

Awesome, thanks! The hubby is out tonight so I have a doggy date with the pup, I’ll have to read-up on those :)

natasha October 5, 2012 at 2:03 pm

RE: Flax milk … local natural food stores have it as well as Whole Foods. It’s unsweetened plain and yes, it’s 25 calories…yipppeeee!!

I was actually the person who asked that (: Just curious if I was the only one who saw it!

Janetha October 5, 2012 at 2:06 pm

Cool! Thanks for the deets :) xoxo

Brittany @Berries and Barbells October 5, 2012 at 3:23 pm

I right there with you on muscular legs. I was so disappointed when I tried to put last years boots on and they wouldn’t zip up over my calves. I weigh less now than I did last year but apparently have gained some muscle in my calves!

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