Wednesday, February 18, 2009

The most rewarding journey of my life....

Buckingham Palace April 2006 and December 2008. Same location...but a very different me!

Today is our last day in Siberia, we are finally moving home to the US. This past week has been an emotional one for me. We are of course thrilled that we are moving back home, but we are also sad to say goodbye to dear friends and the countless memories we have made here over the past 3 years. So allow me for one moment to look back on how this journey began...

I remember getting the call from my husband that we needed to talk about an offer that had been presented to him. We sat down to discuss the new opportunity and at the time I had no idea the adventures that were in store for us. He started off by saying, the offer is in Russia. My first thought was, "Ok, Moscow, that is not too bad. Very western. A big city, lots to do". Then he proceeded to tell me, well it is actually in Siberia. Without hesitation, I looked at him and simply said "Yes, let's go for it". For years my husband put off working internationally so that I could go to school, and now it was my time to repay him by allowing him to expand his career by taking a risk, one that has proven in many ways to be the best decision we could have made.

With my passport empty, we started off on a journey unknown to us. In my mind, I had envisioned all the new experiences we would soon be apart of. I wanted to see the world! We started off in Canada, I remember getting the first stamp on my passport and I was thrilled! Now, 3 years and 25 countries later, I am a new person. I see things in life differently, it truly has changed me forever.

I will never forget when we landed in Moscow. I was so excited to try one of the two Russian phrases that I learned...Where is the bathroom. I ventured off on my own in the airport and asked a girl behind a counter and she looked a bit puzzled. I am quite sure I butchered the phase big time with my Texas accent, but nevertheless, I asked again and it worked! I was on my way to the bathroom, I did it! I asked by myself and got an answer! Bravo, I thought, I can make it here, no problem. When we arrived in our new city Tyumen, I could not help but think that Siberia was a bit different than I had envisioned in my mind. It was better, however it still was not home. I new that we would be here for at least 2 years and it was up to me how I would spend my time here.

In April of that year, we took our first vacation to London and Paris. You can imagine the excitement I had getting to visit two of the most amazing cites of the world. I had always dreamed of seeing the Eiffel tower, and I knew it was a moment I would never forget. At the end of each day we would review through our pictures and reminisce about the memories we had just made. It was here, that I had a feeling come over me I will never forget. I remember seeing a pictures of me in front of the Eiffel tower as well as Buckingham Palace. I was speechless. I did not recognize in any way the girl who was in the photo. It broke my heart. Who was I?

You see, I was never overweight growing up. It was not until college that I let myself go. Once I was married in 1999, the weight gain escalated big time. I was married to the man of my dreams, a real living prince if I ever knew one. He loved me unconditionally and reminded me of this every day. But he loved me so much that he did not see the weight that I gained over those first 6 years of our life together. I was blissfully happy with our marriage, but at the same time, the girl I once knew was gone, forever....or so I thought.

Now, 3 years later, I am slowly seeing the girl I once knew back in high school. I was telling someone the other day that I never knew I would age in reverse, and it is true. I feel as if I have added years on to my life. There are countless blessings that have come as a result of us moving here, but the most rewarding is by far that I have turned my life around. I am no longer the girl who cries when I see photos of myself. I never again want to feel as if life is just passing me by. I want to take hold of every challenge and reach for all that I dream of. I want to shout from the rooftops to everyone who is out there hurting that you CAN change you life, you can make a fresh start TODAY. The best decision I made was to not let fear stand in my way of reaching my dreams. Yes, I was afraid of failure, but just like 3 years ago moving to Siberia, it was a risk I was willing to take, and I am forever thankful that I did.

"Two roads diverged in a wood, and I-- I took the one less traveled by, and that has made all the difference." Robert Frost

September 2006 compared to December 2008.

Midweek Motivation!

"Don't let the fear of the time it will take to accomplish something stand in the way of your doing it. The time will pass anyway; we might just as well put that passing time to the best possible use." Earl Nightingale

"The seed you sow today will not produce crop till tomorrow. For this reason, your identity does not lie in your current results. This is not who you are. Your current results are who you were." James A. Ray

"If you have a great ambition, take as big a step as possible in the direction of fulfilling it. The step may only be a tiny one, but trust that it may be the largest one possible for now." Mildred Mcafee

"Far better it is to dare mighty things, to win glorious triumphs, even though checkered by failure, than to take rank with those poor souls who neither enjoy much nor suffer much, because they live in the gray twilight that knows neither victory nor defeat." Theodore Roosevelt

Tuesday, February 17, 2009

Workout Results 2/17 -

"You may have a fresh start any moment you choose, for this thing we call 'failure' is not the falling down, but the staying down." Mary Pickford

Today has been fabulous! I feel strong, fit, happy and full of energy! I have pre-logged my food for the day so that I could post early so I can focus on all the last minute things we have to do before our move.

Where ever you are today in your weight loss or fitness journey, strive for something great! Step out of your comfort zone and REACH for all that you can. I was running today to Itrain, and during the run the trainer, Grace, said "You are changing your body". I thought as I was running that every run, every meal we track, every time we strength train, we are changing our bodies. The changes do not occur overnight, but we have to remember to be patient, the changes are on their way. We just need to keep pressing on, one day at a time. So today, set a goal to do what you can to make small changes which over time will change your body and ultimately your life!

Daily Totals -
Time - 63.23
Calories burned - 568
AHR - 135/70% MHR - 177/92%
Calories consumed - 1,611

ST - Chest and Back -
Standard push up - 3 sets of 10 reps
Close grip push up - 3 sets of 10 reps
Staggered hand push up - 3 sets of 10 reps
Close grip lat pulldowns with bands - 3 sets of 15 reps
Wide grip lat pulldowns with bands - 3 sets of 15 reps
Two arm lawnmowers with bands - 3 sets of 15 reps
Scapular retractions with bands - 3 sets of 15 reps

Cardio - 45 mins
10 min warm up walk
30 min run
5 min cool down walk

Monday, February 16, 2009

Workout Results 2/16-

Today was a fantastic day! Just knowing that soon we will be home gave me a much needed push and my workouts ROCKED! These last few days are bringing out many emotions. We are of course happy, but I am also a bit sentimental in that this place is where I turned my life around. I could not help but think today of when I first started working out here. I was so scared that I would not succeed. I was afraid of letting down not only myself but my husband and all who believed in me. I took things day by day and now 3 years later I do not recognize the girl who first arrived here, so heavy and out of shape. I am so proud that I did it, I made the most of my time here! It is a feeling that is hard to describe but one that I pray I never forget.

Daily totals -
Time - 95.17 mins
Calories burned - 1,017
Calories consumed - 1,783

Workout 1 - Warm up Cathe Cardio Fusion followed by interval run with 6 sprints, high speed 8.0 mph.

Time - 32.08 mins
Calories burned - 313
AHR - 142/74% MHR - 187/97%

Workout 2 - 4 circuits of Cardio intervals and ST Shoulders, Biceps and Triceps -

Circuit 1 -
10 min warm up run and cardio drills
Shoulder press with sumo squats - 3 sets of 20 reps with 11 lb DBs
Functional rotations with double front raise - 3 sets of 20 reps with 11 lb DBs
5 min run

Circuit 2 -
Front/lateral raise combo - 2 sets of 20 reps with 11 lb DBs, followed by 2 sets of 20 reps with 6.6 lb DBs
Bent over flys - 2 sets of 20 reps with 11 lb DBs, followed by 2 sets of 12 reps with 6.6 lb DBs
5 min run

Circuit 3 -
21's - 4 sets of 21 reps with 11 lb DBs
5 min run

Circuit 4 -
Laying down tricep extensions - 3 sets of 20 reps with 11 lb DBs
Dips - 4 sets of 10 reps
5 min interval run
3 min cool down walk and stretch

Time - 63.09 mins
Calories burned - 704
AHR - 153/80% MHR - 174/91%

Sunday, February 15, 2009

Fun Monday Motivation!

I just thought this was great...

Cathe TV Week 1...

Now that the long awaited system from Cathe, STS, has been released, she has started Cathe TV! Below are the first 2 clips explaining the first mesocycle of the program. I am hoping to start day 1 on Monday March 9th. I think it will be a great addition to my triathlon training this Spring as the ST workouts are in a split format and only 3 days a week.

Weekly Schedule....My last week in Russia!!

We are leaving Russia in 5 days now!! Can you hear me screaming with joy?!? So, my mission this week to stay on track despite the move. I want to make the most of these last few days! Below is my workout plan for next few days during our transition from Russia to the US - Feb 15th - Feb 26th

Monday 2/16 -
AM - Morning cardio on tread 30 mins.
PM - ST - Shoulders, Biceps, Tris with 30 min cardio intervals between sets.

Tuesday 2/17 -
AM - Morning cardio on tread 30 mins
PM - ST - Chest and Back with 30 mins of cardio intervals between sets.

Wednesday 2/18-
AM - Morning cardio on tread 30 mins
PM - ST - Lower body and Core with 30 mins of cardio intervals between sets.

Thursday 2/19-
AM - Morning cardio on tread 60 mins.

Friday 2/20 - LEAVING SIBERIA!!!! Flying to Moscow, then to Norway for a few days. I will try and get some good workouts while there in the hotel gym.

I will try and post an update when we finally land in Houston on the 26th! Once we land I will take the day off to rest and recover, then it is back to the gym!!

Hope everyone has a successful week and you meet all your goals!

Work hard, reach high!

Saturday, February 14, 2009

Turbulence Training 6 min abs...

A fellow blogger recently asked me about cross body mountain climbers. This is a core move that I use and I find it very effective. Here is a wonderful 6 min ab routine from Men's Health Trainer and author of Turbulence Training Craig Ballantyne, that includes one of my favorites, cross body mountain climbers....

To find out more about Turbulence Training - Click here. The workouts of this program are amazing!

Friday, February 13, 2009

Workout Results 2/13-

I worked hard today, but my legs were sore, big time! Not sure if it is soreness from my glut work the other day or the 15% incline from yesterday, regardless, I am feeling it!! I had to really push myself to work hard, but it was well worth it as I had a fabulous workout. My ST was light today, I went for higher reps with low weight. I am trying to build up my endurance again since I took a break from lifting. My run felt great, my knee surprised me and held in there! Go knee Go! I am still icing 3 times a day, so I am hoping that all the TLC I have been giving it will pay off.

As far as my meals, I did well. I logged my foods during the day all except for dinner. We are having one last dinner with some of our friends here in Russia before we leave. I do not know what I will be eating but I promise to be good! I have done well with my deficits this week so we can count this as my cheat meal...I do deserve one...right?

Everything is going well with the move. We are still waiting to hear when the movers will be here to pack and ship our belongings that are going back to the US with us. They are going to take my treadmill away....I am so sad!! It will be about 2 months before it arrives back in Texas, where we are moving. I will still have the bike here in Russia with me so I will not be without a source of cardio for those last few days. We are flying out to Moscow in exactly one week from today! You can imagine how excited we are!

Stay strong and focused this weekend!

Goals for 2/13 -

1. Drink 128 oz of water - done
2. Log all foods for the day - done with the exception to dinner (eating out tonight)
3. Cardio - 45 mins and ST - Full body/Core - done
4. Ice my knee 3 times - done
5. Take all vitamins and supplements -done

Cardio - 44 mins
30 min Run with sprint intervals followed by a 3 min cool down walk.
11 mins of hill intervals on bike.

Full Body ST with Core -
Standard military push up - 20 reps
Diamond push up - 20 reps
Wood choppers with sumo squat - 3 sets of 15 reps with one 17 lb DB
One arm horizontal chops with bands - 3 sets of 15 reps for each arm
21's - 3 sets of 21 reps with 11 lb DBs
One arm tricep extensions - 3 sets of 15 reps for each arm with 11 lb DB
Sumo squat to press - 3 sets of 15 reps with 11 lb DBs
Lawnmowers - 3 sets of 15 reps for each side with bands
Plank hold to failure - 3 reps
Cross body mountain climbers - 20 reps
Mountain climbers - 20 reps
Standing oblique crunch - 3 sets of 15 reps for each side
Suitcase crunch - 3 sets of 15 reps

Total Time - 75.14
Calories burned - 862
AHR - 155/81% MHR - 188/98%
Calories consumed - 1,002 (not including dinner out) I will eat well...promise!

Looking ahead to this weekend....MUST stay on track despite the move!

1. Drink 128 oz of water each day
2. Log in all my foods for the day
3. Do not forget to ice my knee 3 times a day

Saturday 2/14 - 45 min cardio - Run/Bike
Sunday 2/15 - Day off

Thursday, February 12, 2009

Workout Results 2/12 -

"Sow a thought, and you reap an act; sow an act, and you reap a habit; sow a habit, and you reap a character; sow a character, and you reap a destiny." Charles Reader

1. Drink 128 oz of water - done
2. Log all foods for the day - done
3. Cardio - at least 30 mins - done
4. Ice my knee 3 times - done
5. Take all vitamins and supplements - done

Treadmill intervals of walking - 5%, 10% and 15% incline.
Time - 40.22 mins
Calories burned - 297
AHR -125/65% MHR - 166/86%
Calories consumed - 1,607

What I will be working towards tomorrow 2/13 -

1. Drink 128 oz of water
2. Log all foods for the day
3. Cardio - 45 mins and ST - Full body/Core
4. Ice my knee 3 times
5. Take all vitamins and supplements

Wednesday, February 11, 2009

Workout Results 2/11 -

"This is the beginning of a new day. You have been given this day to use as you will. You can waste it or use it for good. What you do today is important because you are exchanging a day of your life for it. When tomorrow comes, this day will be gone forever; in its place is something that you have left behind...let it be something good." - Author Unknown

I did well today. My legs were still sore from Cathe's Butts and Guts dvd from Monday, but I pushed through. I feel accomplished, strong and proud that I pressed on another day...

Work hard, reach high!

1. Drink 128 oz of water - done
2. Cardio - 60 mins - done
3. Yoga - 30 mins - done
4. Take all supplements and vitamins - done
5. Log all my foods for the day - done
6. Ice knee 3 times - done

Lower body toning with cardio drills - 30 mins
45 min Treadmill - 5 min warm up walk, 40 min run with one interval of squats.

Lower body work -
Sumo squats - 3 sets of 40 reps - 20 full reps/20 pluse reps
Hammer punches with lunge - 3 sets of 20 reps for each leg.
Low pluse lunges - 3 sets of 20 reps for each leg
Squats - 3 sets of 40 reps - 20 full reps/20 pluse reps

Time - 75.25 mins
Calories burned - 757
AHR -148/77% MHR - 185/96%
Calories consumed - 1,762

Midweek Motivation!

Happy Wednesday! This is the day where we often times slow down and loose track of the goals we set out to accomplish at the beginning of the week. Here are a few quotes to keep you motivated for the day...

"Character may be manifested in the great moments, but it is made in the small ones." Phillips Brooks

"Don’t limit yourself. Many people limit themselves to what they think they can do. You can go as far as your mind lets you. What you believe, remember, you can achieve." Mary Kay Ash

"Dreams are renewable. No matter what our age or condition, there are still untapped possibilities within us and new beauty waiting to be born." Dr. Dale Turner

"I'm not afraid of storms, for I'm learning to sail my ship." Louisa May Alcott

"I've learned from experience that the greater part of our happiness or misery depends on our dispositions and not on our circumstances." Martha Washington

"It is not because things are difficult that we do not dare, it is because we do not dare that they are difficult." Seneca

"Live your life each day as you would climb a mountain. An occasional glance towards the summit keeps the goal in mind, but many beautiful scenes are to be observed from each new vantage point. " Harold B. Melchart

Tuesday, February 10, 2009

Goals for Wednesday...

Here are my goals for today. Only 9 days left until we leave!

1. Drink 128 oz of water
2. Cardio - 60 mins
3. Yoga - 30 mins
4. Take all supplements and vitamins
5. Log all my foods for the day
6. Ice knee 3 times

Workout Results 2/10 -

"A man can be as great as he wants to be. If you believe in yourself and have the courage, the determination, the dedication, the competitive drive and if you are willing to sacrifice the little things in life and pay the price for the things that are worthwhile, it can be done." Vince Lombardi

All goals reached for the day -

1. Drink at least 128 oz of water - done
2. Cardio - at least 45 mins - done
3. ST - Chest/Core - done
4. Take all supplements and vitamins - done
5. Log all my foods for the day -done
6. Ice knee 3 times - done
7. Stretch/Yoga for at least 20 mins - done

Time - 82:34 mins
Calories burned - 747
AHR -140/73% MHR - 184/96%
Calories consumed - 1,731

Warmup - Bike and Cathe Drill Max followed by 4 circuits of ST and treadmill runs.

ST Chest/Core -
Standard military push up - 20 reps
Spiderman push up - 20 reps
Dive bomber push ups - 20 reps
Treadmill - 10 min run.

DB flys - 3 sets of 15 reps with 11 lb DBs
DB press - 3 sets of 15 reps with 28 lb DBs
Treadmill - 5 min run.

Cross body mountain climbers - 3 sets of 20 reps
Mountain climbers - 3 sets of 20 reps
Treadmill - 5 min run.

Standing oblique crunch - 25 reps on each side
Suitcase crunch - 25 reps
Standard crunch - 25 reps
Ball exchange - 25 reps
Treadmill - 10 min run.

Cool down - 3 min walk on tread followed by stretch.

Monday, February 09, 2009

Change begins with choice.

I found this highly motivating and thought reading this was the perfect way to start off another great week. Hope you will find this as enriching as I have.

Change Begins With Choice
Jim Rohn

Any day we wish; we can discipline ourselves to change it all. Any day we wish; we can open the book that will open our mind to new knowledge. Any day we wish; we can start a new activity. Any day we wish; we can start the process of life change. We can do it immediately, or next week, or next month, or next year.

We can also do nothing. We can pretend rather than perform. And if the idea of having to change ourselves makes us uncomfortable, we can remain as we are. We can choose rest over labor, entertainment over education, delusion over truth, and doubt over confidence. The choices are ours to make. But while we curse the effect, we continue to nourish the cause. As Shakespeare uniquely observed, "The fault is not in the stars, but in ourselves." We created our circumstances by our past choices. We have both the ability and the responsibility to make better choices beginning today. Those who are in search of the good life do not need more answers or more time to think things over to reach better conclusions. They need the truth. They need the whole truth. And they need nothing but the truth.

We cannot allow our errors in judgment, repeated every day, to lead us down the wrong path. We must keep coming back to those basics that make the biggest difference in how our life works out. And then we must make the very choices that will bring life, happiness and joy into our daily lives.

And if I may be so bold to offer my last piece of advice for someone seeking and needing to make changes in their life - If you don't like how things are, change it! You're not a tree. You have the ability to totally transform every area in your life - and it all begins with your very own power of choice.

To Your Success, Jim Rohn

Goals for Tuesday - 10 days left!!

Only 10 more days here in Russia! Yesterday was a success as I was able to stay focused and I had a wonderful workout.

Here are my goals for today -

1. Drink at least 128 oz of water
2. Cardio - at least 45 mins
3. ST - Chest/Core
4. Take all supplements and vitamins
5. Log all my foods for the day
6. Ice knee 3 times
7. Stretch/Yoga for at least 20 mins

Workout results 2/9 -

Reached all goals for the day!

1. Drink at least 16 oz of water in the morning - done
2. Take all vitamins and supplements -done
3. Cardio intervals at least 45 mins -done
4. Stretch/yoga at least 20 mins -done
5. Ice my knee at least 3 times - done
6. Log in all my foods for the day -done

Time - 70 mins
Calories Burned - 685
AHR -145/76% MHR - 178/93%
Calories Consumed - 1,546

Cardio - Segments of Cathe Butts and Guts dvd.
Treadmill running/walking intervals and 3 miles of hill intervals on the bike.

ST- Shoulders and Back -
Shoulder press -3 sets of 20 reps with 11 lb DBs
Side body chops with bands - 3 sets of 20 reps each arm.
Front raise - 3 sets of 10 reps for each arm with 11 lb DBs
Side raise - 3 sets of 12 reps with 11 lb DBs
Wood choppers - 3 sets of 20 reps with 11 lb DBs
Jumping jacks - 3 sets of 20 reps in between sets
One arm DB rows - 3 sets of 12 reps with 28 lb DBs
Stretch/pilates cool down.

Getting back to the basics...

I think that it is when we are busy with life that we tend to loose focus, causing us so many times to wonder where we went wrong. As I was making my husband and I lunch yesterday, I noticed that I was not measuring and weighing my food as I normally do. Why was this? Well, we are moving and so much of our stuff is now packed away, and as they say, out of sight, out of mind. In the rush of all that is going on here, my routine is off - BIG TIME! But such is life...

I do not want to make excuses as to why I did not workout this weekend. We each have 24 hours in the day that are given to us and if we really sit back and look at how we spend our time, I guarantee you that we can all find blocks of time wasted on things that we WANTED to do, rather than the things we NEEDED to do. If you can sit down to watch 30 mins of your favorite TV show, or check in online your favorite sites, you can get up and get on the treadmill for the same amount of time. It is as simple as that. If we can take time to chat on the phone, flip through a magazine or paint our nails, we can take the 30 seconds it takes to measure and log our foods properly. It is about choice. It is about realizing that we are in control and then simply making the decision to do what is best for our bodies.

I want to take this time to remember how I lost my weight. What where the small changes I made each day that ultimately made the difference for me. I want to take away for one moment the thought of deficits, intervals, percentages of protein consumed and I want to get back to the basics of weight loss.

Before I look at what I did right, I want to go back 3 years ago and reflect on where I went wrong. How did this weight gain happen?

1. Lack of exercise. Simply put. LAZINESS! Not wanting to get out there and just do something, whether it be walking or biking each day to add activity into my life. I would make time to watch my favorite shows, but not for taking a walk with my husband each night.

2. Portion control. I love eating out at restaurants. This is something that we did often and it was a major factor in my weight gain. Not only are restaurants filled with hidden calories, but their portion sizes are far too large. Then there things like the bread, chips and desserts that so many times come along with, "Let's go out and celebrate" or "Let's have a nice, romantic dinner". The results of these special occasions add up over time.

3. The someday syndrome. This was a big one for me. I was in school for most of our marriage and with that came long hours studying. I was always thinking to myself, "I will get back on track when I finish this semester." We can always say that things will get better someday, but what about the here and now? After all it is what we eat and do TODAY, that will determine our health and well being in the "someday" down the road.

Now, lets fast forward to the present moment. I have lost a vast amount of weight, regained my life and have never felt better. I am getting ready to embark on a big lifestyle change. I am going back to the US or as one person said recently to me, fast food nation! I want to be prepared to face the countless temptations that lie around every corner back home. For me fast food is not one of them, rather, the vast amount of restaurants waiting there for us. And so once again I have a choice. When you go to a restaurant and order food, YOU are in control of what you eat and how much of it you consume. You also have full control of where you eat. Let's be honest for a moment. There is NO ONE forcing you to drive to that Mexican restaurant and stuff your face with chips. You are behind the wheel and you have a choice. So many times people look at themselves and ask why. Why am I gaining weight? Why have I not lost weight this week despite my workouts? I can tell you from experience that 90% of the time it is your diet. We underestimate the power of the nutritional component of weight loss. Mindless snacking, large portions, sugar filled treats, all of these add up over time and will eventually show on the scale.

I am ready. I am mentally prepared for what life will be like back home. For me it is no different that when I was preparing for going on vacations while over here in Russia. You have a game plan and you stick to it. If I knew that I wanted to treat myself to a croissant or a curry dish, I would make up my mind ahead of time that this would be my treat, and then I stuck to it. I was able to do well going to so many different countries with amazing cuisines because I worked hard in order to treat myself accordingly. So back home, I need to take the same approach.

Now I want to focus on the 3 simple changes I made that lead me to loosing my weight.

1. I logged my foods daily. I started using a site called myfooddiary back in 2007 and it changed my life. You have to have an understanding of how much you are consuming in relation to what your body needs each day.

2. I started exercising. The biggest factor for me was starting to walk each day on the treadmill. My aunt ( a doctor and athlete) suggested to me to start off with 90 minutes and so I did. The pounds started to melt off. I slowly increased my speed and began doing intervals, but it all started with good old fashioned walking, nothing more.

3. I started weight training in January 2008. I bought the at home program P90X as well as Cathe's Muscle Max, and these dvds changed my body dramatically. The progress as seen on the scale slowed down, but the tape measure became my best friend! I was loosing inches each week and could see a huge difference in how my clothes fit.

If you are thinking about changing your life but you are on the fence and scared to give weight loss one more try, just remember that every day you put off making the decision to change, is another day you are loosing out on the most rewarding journey you will ever take!

Work hard, reach high!

For a full back story on my journey to becoming who I am today, you can click here to visit my other weight loss site on - Jensfitjourney

Sunday, February 08, 2009

Leaving Russia sooner than we thought!

I cannot tell you how excited I am right now. We are leaving Russia sooner than we first had planned!! My husband has a business trip in Norway, so we are going to now leave Feb 20th and fly to Norway for a few days, then come back through to Moscow on the 25th. We will then spend one last night in Moscow seeing all the sights, then on the morning of Feb 26th, we fly from Moscow to Houston. I am super excited to be visiting Norway. The timing of everything has worked out quite well and as a result we now have only 11 days left here in Siberia!

Now, on to other matters, my workout plan. I did not do well this weekend with my exercise. We were busy with the house and time just passed me by. So, I once again have to regroup and treat this week as a new opportunity to start over and stay focused.

Goals for Monday 2/9 -

1. Drink at least 16 oz of water first thing in the morning before eating.
2. Take all vitamins and supplements
3. Cardio intervals at least 45 mins
4. Stretch/yoga at least 20 mins
5. Ice my knee at least 3 times
6. Log in all my foods for the day

Wednesday, February 04, 2009

20 days and counting...

Today is a busy one for me as tomorrow morning I have the company coming to pick up our furniture, dishes and so on. So I am getting everything packed and prepared today, but it will be a fun task, knowing that soon I will be home unpacking all of my stuff and getting our new home ready for us to move in!

Goals for today -

1. Drink at least 128 oz of water
2. Take all vitamins and supplements
3. Stretch and do at 15 mins of yoga/pilates
4. ST upper body ( back,chest and shoulders) and cardio intevals on bike, tread and elliptical.
5. Log in all of my foods

Have a blessed day and I will be back tonight to post my results!

Tuesday, February 03, 2009

21 days and counting....

I am pre-posting my goals for today as a means to ensure that I accomplish all of them. There is allot going on in my life right now with our move back to the US and I want to stay focused. It seems as if these days I have houses and refrigerators on my mind more than pushups and such. I need to get back to the basics! Setting small goals every day that I can reach, which will ultimately take me to the finish line.

So, what can I do today? I can start my day with a purpose in mind, and do all that I can to achieve it. Today my mission is to reach all of the goals I have set for myself no matter how small.

Daily Goals - Wednesday 2/4 -

1. Drink at least 128 oz of water - done
2. Take all vitamins and supplements - done
3. Stretch and do at least 20 mins of yoga/pilates - done
4. ST upper body and cardio - Calories burned - 400
5. Log in all of my foods - Calories consumed - 1,647
6. Bible study - done

Workout Results - ST Upper body - Biceps,Triceps and Core.

Warm up - Pilates/Yoga and Core Work
One arm horizontal body chops with resistance bands - 3 sets of 12 reps with each arm
Alternating Bicep curls - 3 sets of 12 reps for each arm with 20.2 lb DBs
One arm tricep overhead extensions - 3 sets of 12 reps for each arm with resistance bands.
Cardio - Tread, bike and elliptical intervals with sets of squats and skaters.
Cool down - Pilates/ Yoga and stretching

Let the countdown begin! 22 more days in Russia!

We are back from our wonderful trip to the US! Everything went extremely well. We bought a house in an area north of Houston called The Woodlands and could not be happier! We love the area and cannot wait to start our new life there! We accomplished a great deal while we were gone. We bought both of our cars, set up the gym memberships and finished everything related to the house. We are now back in Russia for 22 more days, and then on Feb 25th we fly out and begin a whole new adventure back in Texas!

During these last few days I have a list of goals that I would like to reach. It will not only help the time here pass by, but it will also give me a chance to finish strong the journey I started here 3 years ago.

Thank you for your comments and support while I was gone in the states. I am looking forward to getting back so that I can start posting my workouts again. 2009 is going to be such a great year and I look forward to sharing my new and exciting journey with you!

Goals for February -

1. Log my foods daily - (I use a site called
2. Drink at least 128 oz of water
3. Complete schedule workout for the day
4. Take all vitamins and supplements.

Schedule for the week -

Tuesday - Off (recovering from flight back)
Wednesday - ST full body with 45 min treadmill walk with running intervals
Thursday - 45 min treadmill walk with running intervals
Friday- ST full body with 45 min treadmill walk with running intervals
Saturday - Off
Sunday - Off