Please join in the fight against breast cancer.

My dear friend Margaret from Sparkeople is walking in the Susan G. Koman 3 day walk for a cure and she is taking donations for this very important race.

You can visit her personal site to donate by clicking the link below.

Margaret's personal page

To learn more about the race go to - The Susan G. Koman 3 day walk for a cure.

Thank you for your support.

I am back and doing better!

Workout Schedule - July 15th - July 20th -

I am still recovering from being sick so this week is an easy one focused on just getting back into my program through light core work and walking. I am going to listen to my body and do what I can, but here is the plan. I may do more, I may have to do less, but all I can promise is that I will do my best!

Tuesday July 15th - Slow walk outside - 25 - 30 mins.

Caloric Deficit - 500
Fitness Note - I did not wear my HRM today. I just needed to get out and move after being sick for so long. I did well. Walked back from the doctors office and then to the grocery store and carried my food back home. It felt good to be out and about again. Thank God I am getting better!

Here is the plan for the week - 

• Wednesday July16th - Walk for 30 mins along with 15 mins of Yoga X dvd or Baron Baptiste dvd. 
  
• Thursday July 17th - Walk for 30 mins along with 15 mins of Yoga X dvd or Baron Baptiste dvd. 
  
• Friday July18th - Walk for 45 mins along with 30 mins of Yoga X dvd or Baron Baptiste dvd. 
  
• Saturday July 19th - Walk/light run outside for 60 mins. 
  
• Sunday July 20th - Walk/light run outside for 60 mins. 
  

Yes, Jen...you have the flu.

Into each life a little rain must fall.....

I have the flu and it has hit me hard. What I thought was tiredness, turned into a fever. Fun times! It is ok though, these things happen. I am taking today and tomorrow off. I will just have to restructure my weekly plan a bit.

Only positive thoughts. I will be better in no time and back running and lifting harder than ever!

I am going to have to get the person who gave this to me. :) Next time we fly I should start wearing one of those masks...Mom you know the ones I am talking about!

Work hard, Reach high everyone!

Reflections week one p90X/running program!

How do I feel at this moment about last week? I feel tired, sore and triumphant! It was a short week as we where arriving home from our vacation but I am proud at how I jumped right in there and made the most of the week. I feel stronger this time around with P90X. Last time was in January and I will never forget the moment when my husband watched me as I could not do 3 "boy" pushups! What was I going to do? This whole program is heavily based on push ups. I did what I could for the first few weeks - I "pushed" through - literally!

Now it seems like such a distant memory and now pushups, yes, the boy kind, are all I do. It makes me cry to think about how far I have come. My only regret is that I was not documenting everything as in detailed as I am now with my weight lifitng. Those of you from spark know that I am a logging nut! But I never really sat down and wrote out what weight and reps I was doing in January. Yes, I know Tony Horton from P90X pounds it into your head to write it out, but I did not. I was logging my calories, runs, pushups...etc.. but I needed to do more.

Accountability is a powerful tool. It has been a key factor in my success so far. I am very excited at the possibilities that lie before me and I am looking forward to using this site as a vehicle in which I will be able to record this amazing journey that I am on.

I have so far to go. I am not even close to being who I know I can become. It is not about a size or a certain weight. It is about achieving something I never thought was possible. Where will I be in a year? I can say that I have no idea but I will be stronger, leaner, faster and wiser. I will be able to look back at this time and know that each entry, each workout, was a stepping stone that got me to the place I dreamed of.

I could not do this without the love and support of my family and friends. Micah, you are my heart. I can not go a day without your encouragement. I love it when you come home and you make the time to sit with me, before doing anything else and we review everything that I have done. To see you so proud of how far I have come makes me want to do more! I am changing my life one day at a time. I want to be my very best for you, I want to be healthy for you. Thank you my love for the fitness charts you make me, for helping with my measurements each week, for all the cheering and motivation as I run on the treadmill - everything I do is because of your love and support.

It is hard being away from home and my daily fitness chats with my Mom and Dad constantly give me motivation and help get me through another day. Thank you both for all that you do for me. Dad, thank you for sitting with me and working out my running plan. Mom, thank you for always being my "Skype"cheerleader and best friend. I can not wait to buy those size 4/5's with you! To my spark family as I call you, thank you so much! You guys are so important to me, you will never know how blessed I am to have each of you in my life!

Week one down...seven to go!

Motivational videos...

If these videos do not inspire each of us to make the most of our life and to reach higher - I do not know what will. Simply incredible...

Ironman motivation

To cross the finish line

Friday July 4th - P90X Legs and Back with 3 mile run.

Workout 1 - Steady 2.5 mile run with recovery walk and .5 mile sprints - high sprint 8.5 mph.
Total distance - 3 miles
Total Time - 30.34 min - post run time - 36 mins with cool down.
Calories Burned - 428
HR - Avg - 84% Zone 4, Max - 102% Exceeded Zone 5 by 2%.
Fitness Note - Good run today. I did not do as well as I hoped for but I am very pleased with my last .5 mile time - 4.21 mins. First 2.5 miles where slow, sore from yesterday, but finished strong. Feeling stronger with my pace. Every day getting stronger!

Workout 2 - P90X Legs and Back -
Total Time - 49.36 min
Calories Burned - 502
HR - Avg 78% Zone 3, Max - 89% Zone 4
Fitness Note - Great leg workout!! Hard stuff but worth it - killer burn!

• Balance Lunges - 30 reps with 11 lb. dumbbell.
• Calf raise squat - 30 reps with 11 lb. dumbbell.
• One arm dumbbell rows - 100 reps - 25 reps each arm with 25 pound dumbbells.
• Dumbbell bent over rows - 50 reps with 50 lbs.
• Dead lifts - 20 reps with 50 lbs.
• Super skater squats - 50 reps
• Wall squats - 90 secs non stop - alternating low and mid squat.
• Step back lunge - 24 reps with 11lb. dumbbells.
• Alternating side lunges - 30 reps
• Alternating one leg wall squats - 60 sec.
• Deep deadlift squats - 40 reps
• Three way lunge kicks - 24 reps
• Sneaky lunge - Walking Deep lunges on toes only with hand raise - 30 reps
• Chair pose - 2 reps hold each 30 sec.
• Toe roll ISO lunge - 40 reps
• Groucho/ crab walk - deep plyo squat - 45 sec non stop
• 3 way calf raises - 45 slow reps with 17 pound dumbbell, 30 fast reps with 17 pound dumbbell.
• 80/20 Cyber speed squats - 40 reps standard and 20 reps with jump squat.

Daily Results -
Total Time - 85 mins
Calories Burned - 930
Caloric Deficit - 600
Fitness Note - I am happy with today's workout. Another day of the program accomplished! I was quite sluggish today especially in the first part of the run this morning. My 2.5 mile time was not good -avg. 5.8 mph - but at least I pushed through the day and finished with a strong .5 mile - avg 7.2mph time and a great leg and back workout. Tomorrow is another day! Did I do my best? Yes. Could I have gone faster? Yes. Will I do better next time? Absolutely!!!

Thursday July 3rd - First day of 8 week plan!

"The pain of discipline is far less than the pain of regret" Sarah Bombell, Synchronized Swimmer

P90X Chest, Shoulders, Tris with Ab X along with treadmill run. Circuit intervals - chest, shoulders, tris - then treadmill run for 10 mins then back to next circuit and repeat 3 times - 30 min run high speed 8.0 mph.

• Slow motion 3/1 pushups - 30 reps
• In and out shoulder flys - 16 reps with 11 lb. dumbbells
• Chair dips - one leg raised - 30 reps
• Plange push ups - 10 reps
• Pike press push ups - 10 reps
• Side tri rises - 10 reps Right side 12 reps Left side
• Alternating fly pushups - 12 reps
• Shoulder scarecrow rises - 15 reps with 7 pound dumbbells.
• Overhead tricep extensions - 15 reps with 17 lb dumbbell.
• Two twitch speed push ups - 20 reps
• Y Shoulder presses - 15 reps with 11lb dumbbells.
• Lying tricep extensions - 20 reps with 11 lb. dumbbells
• Side to side push ups - 10 reps
• Shoulder pour flys - 15 reps with 7 pound dumbbells.
• Side leaning tricep extensions - 16 reps with 17 pound dumbbell.
• Diamond pushups - 21 reps
• Weighted Shoulder circles - 25 reps with 7 lb. dumbbells.
• Overhead tricep throws - 16 reps with 17 lb dumbbells.
• Slow mo throws - 8 reps with 11 lb. dumbbells.
• Alternating front to back overhead tricep extensions - 16 reps with 17 lb dumbbell.
• Fly row presses - 8 reps with 11 pound dumbbells.
• Dumbbell cross body blows - 30 reps with 11 lb dumbbells.
• One arm plank/balance push ups - 10 reps
• Ab Ripper X - 250 reps.

Daily Results -
Total Time - 114 mins
Calories Burned - 1,321
Push ups - 123
Crunches - 250
HR - Avg - 73% Zone 3, Max - 99% Zone 5
Caloric Deficit - will report back at the end of the day
Fitness Note - Hard day. First day back from vacation and I am feeling the jet lag. I pushed through and I am so proud that I did not stop or settle for anything less that my best! The first day of my 8 week plan is in the books!!

A new month, new goals and a new me!

“Success means doing the best we can with what we have. Success is the doing, not the getting; in the trying, not the triumph. Success is a personal standard, reaching for the highest that is in us, becoming all that we can be.” Zig Ziglar

It has been awhile since I have posted my goals and affirmations. As there are only 6 months left this year, I have to work harder than ever to make the most of each month.

My Affirmations -

I am stronger and leaner than 30 days ago.
I am living up to my full potential each day.
I am wearing size 6's for the first time in over 10 years.
I am running faster and stronger every day.
I am currently 23.54% body fat
I am happy and healthy and ready to reach higher.

I will reach my goal of 17 -18% body fat by the end of 2008.
I will increase my speed and overall endurance.
I will loose another 10 - 15 pounds by the end of 2008.
I will continue to make the most of each day that I am blessed with.
I will run the NYC marathon.
I will wear a size 4/5 by the end of 2008.

Goals 2008 -

Ultimate Long Term Goal -

1. To run multiple marathons including the NYC marathon.
2. To become a triathlete again.
3. To never stop living life with passion and a desire for wellness.

6 Month Goals-

1. To get to 17% - 18% Body Fat.
2. To loose another 10 - 15 pounds.
3. To wear a size 4/5 jeans by the end of 2008.
4. To improve my 5k time to 25 mins by the end of 2008.

2 Month Goals -

1. To get under 20% Body Fat before August 27, 2008.
2 .To loose another 8 pounds before August 27, 2008.
3. To finish the P90X - 8 week program I have made for myself.
4. To improve my runs in both distance and speed.
5. To complete my long run of 13.1 miles

I now know what I want to accomplish, I know what I need to do to get there - now it is time to get out there and MAKE IT HAPPEN!!!!

Seven Steps to Achieving Your Dream

"Vision is the spectacular that inspires us to carry out the mundane." -- Chris Widener

Can achievement be broken down into steps? Well, it isn't always that clean and easy, but I do know that those who achieve great things usually go through much of the same process, with many of the items listed below as part of that process. So if you have been struggling with achievement, look through the following and internalize the thoughts presented. Then begin to apply them. You will be on the road to achieving your dream!

1. Dream it - Everything begins in the heart and mind. Every great achievement began in the mind of one person. They dared to dream, to believe that it was possible. Take some time to allow yourself to ask "What if?" Think big. Don't let negative thinking discourage you. You want to be a "dreamer." Dream of the possibilities for yourself, your family, and for others. If you had a dream that you let grow cold, re-ignite the dream! Fan the flames. Life is too short to let it go. (Also, check out my article "Dare to Dream Again," Which has been read by close to a million people in the last 4 months alone. You can see it at the website.)

2. Believe it - Yes, your dream needs to be big. It needs to be something that is seemingly beyond your capabilities. But it also must be believable. You must be able to say that if certain things take place, if others help, if you work hard enough, though it is a big dream, it can still be done. Good example: A person with no college education can dream that he will build a 50 million-dollar a year company. That is big, but believable. Bad example: That a 90 year-old woman with arthritis will someday run a marathon in under 3 hours. It is big alright, but also impossible. She should instead focus on building a 50 million-dollar a year business! And she better get a move on!

3. See it - The great achievers have a habit. They "see" things. They picture themselves walking around their CEO office in their new 25 million-dollar corporate headquarters, even while they are sitting on a folding chair in their garage "headquarters." Great free-throw shooters in the NBA picture the ball going through the basket. PGA golfers picture the ball going straight down the fairway. World-class speakers picture themselves speaking with energy and emotion. All of this grooms the mind to control the body to carry out the dream.

4. Tell it - One reason many dreams never go anywhere is because the dreamer keeps it all to himself. It is a quiet dream that only lives inside of his mind. The one who wants to achieve their dream must tell that dream to many people. One reason: As we continually say it, we begin to believe it more and more. If we are talking about it then it must be possible. Another reason: It holds us accountable. When we have told others, it spurs us on to actually do it so we don't look foolish.

5. Plan it - Every dream must take the form of a plan. The old saying that you "get what you plan for" is so true. Your dream won't just happen. You need to sit down, on a regular basis, and plan out your strategy for achieving the dream. Think through all of the details. Break the whole plan down into small, workable parts. Then set a time frame for accomplishing each task on your "dream plan."

6. Work it - Boy, wouldn't life be grand if we could quit before this one! Unfortunately the successful are usually the hardest workers. While the rest of the world is sitting on their couch watching re-runs of Gilligan's Island, achievers are working on their goal - achieving their dream. I have an equation that I work with: Your short-term tasks, multiplied by time, equal your long-term accomplishments. If you work on it each day, eventually you will achieve your dream. War and Peace was written, in longhand, page by page.

7. Enjoy it - When you have reached your goal and you are living your dream, be sure to enjoy it. In fact, enjoy the trip too. Give yourself some rewards along the way. Give yourself a huge reward when you get there. Help others enjoy it. Be gracious and generous. Use your dream to better others. Then go back to number 1. And dream a little bigger this time!

Chris Widener

July 3rd - July 13th Workout Plan!!

"What you have to do and the way you have to do it is incredibly simple. Whether you are willing to do it, that's another matter." Peter F. Drucker

• THURSDAY JULY 3rd - P90X Chest, Shoulders, Tris with Ab X along with running intervals - 30 mins.
• FRIDAY JULY 4th - P90X Legs and Back along with 3 mile tempo run.
• SATURDAY JULY 5th - P90X Yoga
• SUNDAY JULY 6th - Day off!!!!
• MONDAY JULY 7th - P90X Chest, Shoulders and Tris with Ab X followed by 3 mile run.
• TUESDAY JULY 8th - 4 mile speed drills with Leg work - Cathe Butts and Guts dvd.
  
• WEDNESDAY JULY 9th - P90X Back and Biceps with Ab X followed by a 3 mile run.
  
• THURSDAY JULY 10th - P90X Yoga.
• FRIDAY JULY 11th - Cathe Drill Max dvd.
  
• SATURDAY JULY 12th - Long run - 5/6 miles
  
• SUNDAY JULY 13th - Day off!!!