Another wonderful day. I took my walk outside this morning as the weather was too lovely to pass up. I wanted to run SO bad but really need to stick to my plan of only running 3 days this week,  so I walked really fast and still managed to get a great burn! I felt great today, full of energy and ready to do my best. 

Tuesday 9/30 Workout results  -  70 mins of Cardio combo with 5 segments from Cathe Butts and Guts DVD

30 min fast walk outside followed by 20 min elliptical and 10 mins of incline walking on the treadmill - 2 mins at 4.0 mph and 5% incline then 8 mins at 3.5 mph and 15% incline 

One legged squats holding one 11 lb DB - 40 full reps on each leg 

Thrusting hammer punches - 24 reps on each side 

Elliptical interval - 5 mins 

One legged squats holding one 11 lb DB -  3 sets of 8 full reps then 8 pulse reps on each side 

Treadmill interval- 5 mins at 3.5 mph and 15% incline 

Fire walkers with resistance band - 100 reps non stop

Lunge/squat combo  - 8 sets of 8 reps on each leg non stop

Time - 91.15 mins 

Calories burned - 859

AHR -142/74%  MHR - 181/94%

Totals for the week -  M,T 

Time -  198 mins 

Calories burned -  1,902 

Push ups - 120

Tuesday 9/30 Daily Intake - 

Meal 1 - 6 egg whites scrambled with 1/2 cup brown rice, 1/2 apple with 1 tsp. of almond butter. 2 cups of green tea and 32 oz of water 

Meal 2 - Pre workout meal - 1/2 cup of oat mixture cooked with water - no milk. 

Meal 3 - 1 cup of White Bean Chicken Chili with 2 cups of raw zucchini with 1 tbsp. of Newman's Light Balsamic Dressing and 32 oz of water 

Meal 4 -  Protein pancake - 1/2 cup oat mixture with 3 egg whites, and 1/2 scoop of Optimum Nutrition protein powder topped with 1.5 tbsp. of strawberry jam.  

Meal 5 -  3.5 oz of Chicken breast grilled with mushrooms, onion and eggplant - no oil added, and 1 cup of Soba noodles and red curry paste and 32 oz of water. 

Meal 6 -  1 scoop of Optimum Nutrition protein powder with 1 cup of water, 1 apple with 1 tsp of almond butter and  an additional 32 oz of water. 

Full body ST with great run...

Today's workout was a wonderful way to start off this week! My run outside was a cold and windy one but I felt strong!!

I want to start posting my meals everyday. I log my foods on a site called My Food Diary but I want to log my meals here along with my daily workouts.  As with anything, accountability for me is key! For now my goal is to log every day over the next 12 days before we leave for the US.  I am also thinking about making a spread sheet to go along with it, but for now I will log them here.

Monday 9/29 - Workout results and food log - 

ST - Full body followed by 30 min run and 5 min cool down walk. 

Warm up - Cathe Drill Max 5 mins 

Chest-

Push up combination - All military - 

Standard  push ups - 30 reps 

Close grip push ups - 30 reps 

Low step incline push ups  - 30 reps 

Diamond push ups - 30 reps 

Biceps -  

Two arm bicep curls - 6 sets of 10 reps with 17 lb DBs 

Alternating burnout bicep curls - 40 reps with 17 lb DBs 

Two arm hammer curls - 6 sets of 10 reps with 17lb DBs 

Alternating burnout hammer curls - 40 reps with 17 lb DBs 

Back - 

Lawnmowers/Bent over one arm rows - 3 sets of 10 reps each side with 35lb DBs 

Diagonal cross body chops with resistance band -  3 sets of 20 reps each side 

Supermans - 3 sets of 15 reps 

Rear delt flys on balance ball - 3 sets of 15 reps with 6.6 lb DBs 

Shoulders -   

Standing Arnold press -  6 sets of 10 reps with 17 lb DBs 

Two arm front raises - 6 sets of 10 reps with 11 lb DBs 

Two arm side raises - 6 sets of 10 reps with 11 lb DBs 

Triceps -  

Two arm laying down tricep extensions - 3 sets of 10 reps with 17 lb DBs 

Two arm tricep pulldowns with 40 lb P90X band - 3 sets of 15 reps 

Two arm tricep overhead extensions with 40 lb P90x band - 3 sets of 15 reps 

Bench Dips - 40 reps 

Cardio -  ST followed by a 30 min steady run outside and a 5 min cool down walk 

Totals for the day - 

Time -  107.52

Calories burned - 1,043 

AHR - 145/76% Zone 3  MHR - 181/94% Zone 5 

Push ups - 120 reps 

Daily Intake - 

Meal 1 - 2 eggs, 3 egg whites scrambled along with 1/2 cup cooked Arrowhead Mills bear mush and black tea

Meal 2 - post workout protein shake - 1 scoop of Optimum Nutrition protein powder, water and 1/2 cup of frozen strawberries 

Meal 3 -  1/2 cup of White Bean Chicken Chili, 1/2 apple with 1 tsp of Almond butter and 32 oz of water 

Meal 4 -  protein shake - 1 scoop of Optimum Nutrition protein powder, water and 1/2 cup of frozen strawberries with 32 oz of additional water 

Meal 5 - 1/2 cup of brown rice, 1 cup of steamed steamed mixed vegetables with 1/2 cup of Thai spicy tuna salad and 32 oz of water 

Meal 6 - before bed 32 oz water and 1/2 apple and 1 tsp of Almond butter 

September 29th - October 5th...12 days until going back home plan!

Only 12 more days until I get to go back to America to see my family and have some fun in the Bahamas!! As opposed to my normal split program, I am going back to full body strength training for this week, just to switch it up and allow for 3 days of great lifting.  

As for my cardio plan this week, it will be short and sweet. My knee is doing really well. Last week I ran 3 times and it ended up being a great way to start back with out overdoing it! So I will continue to do the same this week. 

I am not sure how much longer I can continue not logging my food. I have tried it now for a few weeks and I am finding it very hard. I am so used to knowing the count of everything that was going into my mouth and at the end of the day I knew exactly where I stood in terms of a deficit. I wanted to try out not logging to see how I could do with portion control, and I have done great but it is the NOT knowing the calories that is killing me!! I know, I know....I am addicted to the numbers! 

September 29th - October 5th Training Plan -

Monday -  Full Body ST with a 30 min run 

Tuesday - Butts and Guts DVD with elliptical intervals - 60 mins 

Wednesday - Full Body ST with a 30 min run 

Thursday - Core Max DVD - All 3 segments 

Friday - Fully Body ST with a 30 min run 

Saturday and Sunday - Rest! 

It is official, I have signed up for the half marathon!

I have taken the plunge and signed up for the Big D Texas Half Marathon on April 5, 2009!!! I am so excited! This will be the first of many races I plan to run in 2009, with the ultimate being the Dallas White Rock Marathon at the end of the year. It will be such a blessing to be back home where I can run and race, which something I long to do. I have also looked at a number of triathlons starting in June that I am really excited about as well. My first triathlon was when I was in 10th grade so needless to say it has been quite awhile!  

The last time I raced was in 2003 when I attempted to run the Houston half marathon. I completed the race though it took me over 3 hours. I got the metal, but I was not prepared. I had to walk most of it as I was so overweight and out of shape. Well not this time!! I am going to train hard for this and give it my all. It is a major crossroad for me to be able to do this as I want to really take my fitness to new levels in 2009. 

I can not wait to see what this next year holds for me! Let the training begin.....

Good run on a cold day with Back and Biceps

Yes, I know I took the last 2 days off. I felt really good today after a great nights rest. The past two nights I have not slept well and it was hard on me with my energy levels and so on. I am glad that I listened to my body and rested. 

Today was another cold day here, so  I took advantage of it and had a great run outside. It was my longest run since my injury back in August, 45 mins today. It felt good to be running again and I think the slower pace is working well to insure that I get back my endurance without re-injury! 

Workout 1 -  15 min fast walk followed by a 45 min steady run then a 10 min fast walk. 

Time - 70.47 mins 

Calories burned - 700

AHR -  146/76% Zone 3  MHR - 181/94% Zone 5 

Workout 2 - ST - Back and Biceps followed by core work -

Two arm bicep curls pyramid - 5 sets 

Set 1 - 8 reps with 25 lb DBs 

Set 2 - 15 reps with 17 lb DBs 

Set 3 -  40 reps with 11 lb DBs 

Set 4 - 15 reps with 17 lb DBs 

Set 5 - 8 reps with 25 lb DBs 

Two arm hammer curls pyramid - 5 sets 

Set 1 - 8 reps with 25 lb DBs 

Set 2 - 15 reps with 17 lb DBs 

Set 3 -  30 reps with 11 lb DBs 

Set 4 - 15 reps with 17 lb DBs 

Set 5 - 8 reps with 25 lb DBs 

Alternating cross body curls pyramid - 5 sets 

Set 1 - 20 reps with 25 lb DBs 

Set 2 - 40 reps with 17 lb DBs 

Set 3 -  80 reps with 11 lb DBs 

Set 4 - 40 reps with 17 lb DBs 

Set 5 - 20 reps with 25 lb DBs 

Diagonal body chops with resistance bands - 5 sets of 15 reps each side 

Seated rows with 40 lb p90X bands - 5 sets of 15 reps 

Wide grip pulldowns with 40 lb P90X bands  - 3 sets of 15 reps 

Close grip pulldowns with 40 lb P90X bands - 3 sets of 15 reps 

Straight arm pulldowns with 40 lb P90X bands - 3 sets of 15 reps 

Rear delt retractions with 40 lb P90X bands - 3 sets of 15 reps 

Rear delt flys on balance ball - 3 sets of 15 reps with 6.6 lb DBs 

Supermans with 5 sec hold on each rep - 6 sets total -  3 sets of 5 reps, then another 3 sets of 5 full reps with no additional hold.  

Balance ball bird dog  - 30 reps 

Prone Jacknife on balance ball - 30 reps 

Crunch with leg raise - 100 reps 

Oblique crunch - 50 reps on each side 

Time - 56.94 mins 

Calories burned - 486 

AHR- 144/75% Zone 3, 126/66% Zone 2 with core work 

MHR - 165/85% Zone 4, 152/ 79% Zone 3 with core work 

Totals for the day - 

Time -  127.41 mins 

Calories burned - 1,186 

Totals for the week - 3 days - 

Time -  430. 41 mins 

Calories burned - 4,179

Pushups - 240

Crunches - 400

Lazy day....I deserve it right?

After two hard days of working out I took today off and did some housework.  I will be back tomorrow with Back and Biceps and a run. 

Weekly totals - 

Time -  303 mins 

Calories burned - 2,993 

Push ups - 240

Crunches - 200 

Great day! CST with outside run.

Today was another chance for me to experiment a bit with my routine. I love days where I work the chest because push ups are a favorite of mine.  It was not always the case. I have blogged about this before but back in January of this year we bought the system P90X, which involves allot of push ups for chest work. 

With my husband watching me I could not do two "boy" push ups. I kept working the program and before I knew it, I was pushing away!  My previous PR for "boy" push ups with several variations...close grip, diamond..etc.. was 212 and today I reached a new personal best of 240...(not including warm up push up set) I was so happy and I am looking forward to seeing what I can do by January of 2009 which will be one year from the date that I could not do any, what a difference a year makes! It is true, persistence pays off! 

I did 18 variations today and find that it really increases the intensity for me more than the standard type of push up. I do not want to just meet high numbers, I want to gain strength and build muscle through watching my form and looking for good quality push ups that will take my muscles to their limit.  So that I could watch my form and focus on each move I broke each move up and worked each type of push up at one time before moving to the next. It was a fast pace to keep my HR high but I did rest a bit between some of my sets. 

After "pushing" my self, I went outside for my run. I felt good today but as I said yesterday, slow and steady is the name of the game this week so I limited my self in terms of my speed as well as my distance until I am sure that my knee is better. 

I finished the day with a second workout of CST and it really burned me out for sure! By the end of it I was ready for a bath and the worlds largest protein shake, but I never felt better because I knew that I pushed it so hard today in every way and I did my best....what more could I want!! 

Workout 1 - Pushup Sets with 50 min run/walk 

Warm up set of what I call "back of couch push ups" standing and leaning on the back of the couch down to a push up - 50 reps....these are not included in my total for my PR as I am standing, but it makes for a great warm up for the chest muscles. 

T - push ups - 10 reps 

T - push ups with curl under - 10 reps 

Grasshopper or Scissor - 10 reps  

Spiderman or Core  - 15 reps 

Standard - 30 reps 

Wide fly - 10 reps 

Close grip- 10 reps 

Diamond - 15 reps 

Plange - 10 reps 

Push plus or Cat push ups - 10 reps 

Inchworm - Walking or side to side push - 15 reps 

Hindu or Divebomber - 10 reps 

Incline push on step - 20 reps

Slow 4x2 count Close grip - 10 reps 

Sow 4x2 count Standard - 10 reps 

Slow 4x2 reps Diamond - 10 reps 

Feet on balance ball push - 20 reps 

Total not including warm up - 240 - Personal Best!! 

Cardio - 5 min walk warm up followed by a 35 min run, then a 1o min walk. 50 min total

Time -  102 mins 

Calories burned - 1,002 

AHR - 146/76% Zone 3  MHR - 183/95% Zone 5 

Workout 2 - ST - Chest, Shoulder and Triceps 

Chest Key Press on balance ball - 

Set 1 -  15 reps with 25 lb DBs 

Set 2 - 20 reps with 17 lb DBs 

Set 3 - 25 reps with 11lb DBs 

Set 4 - 15 reps with 17 lb DBs 

Alternating Chest press on balance ball - 

Set 1 - 20 reps with 25lb DBs 

Set 2 - 20 reps with 17 lb DBs 

One arm front raise - 4 sets for each arm -  

Set 1 -  15 reps with 17lb DBs 

Set 2 - 20 reps with 11 lb DBs 

Set 3 -  15  reps with 17lb DBs 

Set 4 - 20 reps with 11 lb DBs 

One arm side raise - 4 sets for each arm - 

Set 1 -  15 reps with 11lb DBs 

Set 2 - 10 reps with 17 lb DBs 

Set 3 -  30 reps with 6.6lb DBs 

Set 4 - 15 reps with 11 lb DBs 

Arnold Press - 

Set 1 -  20 reps with 17lb DBs 

Set 2 - 30 reps with 11 lb DBs 

Set 3 -  40 reps with 6.6lb DBs 

Set 4 - 30 reps with 11 lb DBs 

Alternating Seated Shoulder Press - 

Set 1 -  12 reps with 25lb DBs 

Set 2 - 20 reps with 17 lb DBs 

Set 3 -  40  reps with 11lb DBs 

Set 4 - 50 reps with 6.6 lb DBs 

Standing Shoulder Press with Squat - 

Set 1 -  8 reps with 17lb DBs 

Set 2 - 20 reps with 11 lb DBs 

Set 3 -  8  reps with 17lb DBs 

Set 4 - 40 reps with 6.6 lb DBs 

Two Arm Tricep Pulldown with 40 lb Green P90X bands -  3 sets of 15 reps 

Two Arm Tricep Overhead Extensions with 40 lb Green P90X bands - 3 sets of 15 reps 

One Arm Tricep Pulldowns with 40 lb Green P90X band - 4 sets of 10 pluse reps for each arm. 

Dips - 3 sets of 15 reps 

Time - 58.21 mins 

Calories burned - 556 

AHR - 143/74% Zone 3 MHR - 179/93% Zone 5 

Totals for the day - 

Time -  160 mins 

Calories burned - 1,558

Wonderful day of lifting with Back and Biceps....

I wanted to experiment today in terms of my ST program.  I really enjoy making new routines to give my body a challenge. Today I switched up the intervals and sets of my biceps as well as added new exercises for my back. I did not do my standard one arm rows etc... because I wanted to introduce new moves that maybe my muscles have not seen in some time. I wanted to "shock" my body and I did just that!! I felt strong but the fast pace of the sets really gave me a challenge. 

It felt great to be back lifting today. The minute the DB reached my hands, I was like a rush of adrenaline came over me! My run today was also a success, the back of my knee still flares up every once and a while but while on vacation it did really well with all of the running, hiking and stairs that I did. Today while on the elliptical it bothered me for a bit, but after a few seconds it faded away. I will take it slow this week with my runs to make sure I do not go too crazy with my sprints and runs, as I have before!  Slow and steady but consistent is the name of the game this week! 

Back and Biceps with 45 mins of cardio and core work - 

Warm up - Cathe Drill Max DVD  

Constant Tension Bicep curl (hold one arm at midpoint in full contraction while lifting a full bicep curl with the second arm, then switch always keeping both arms in contraction while lifting)  - 4 sets alternating reps and weight - 

Set 1 - 20 reps with 25lb DBs

Set 2 - 30 reps with 17lb DBs 

Set 3 - 40 reps with 11lb DBs 

Set 4 - 20 reps with 25lb DBs 

Alternating Hammer curls - 

Set 1 - 20 reps with 25lb DBs

Set 2 - 30 reps with 17lb DBs 

Set 3 - 40 reps with 11lb DBs 

Set 4 - 20 reps with 25lb DBs 

Slow 2x4 count bicep curls for 3 sets, then last set burn out curls - 

Set 1 - 20 reps with 25lb DBs

Set 2 - 40 reps with 17lb DBs 

Set 3 - 20 reps with 25lb DBs 

Set 4 - Burn out to fatigue - 100 reps with 17lb DBs 

Horizontal body chops with resistance band - 4 sets of 15 reps each side 

Scapular retractions with resistance band -  4 sets of 50 reps 

Supermans with 5 second hold with each rep - 4 sets of 50 reps 

Seated rows with 40 lb Green P90X resistance band - 4 sets of 20 reps 

Rear Delt flys on balance ball - 

Set 1 - 20 reps with  6.6lb DBs

Set 2 - 10 reps with 11lb DBs 

Set 3 - 20 reps with  6.6lb DBs 

Set 4 - 10 reps with 11lb DBs

Front cross punch (boxing) - 

Set 1 - 100 reps with  6.6lb DBs

Set 2 - 50 reps with 11lb DBs 

Set 3 - 100 reps with  6.6lb DBs 

Set 4 - 50 reps with 11lb DBs

Diagonal wood chops with sumo squat - 

Set 1 - 10 reps each side with 6.6lb DBs

Set 2 - 10 reps each side with 11lb DBs 

Set 3 - 10 reps each side with 6.6lb DBs 

Set 4 - 10 reps each side with 11lb DBs

Lat pulldowns with 40 lb Green P90X resistance band - 

Set 1 - 20 reps close grip pulldown

Set 2 - 20 reps wide grip pulldown 

Set 3 - 20 reps close grip pulldown 

Set 4 - 20 reps wide grip pulldown 

After ST - 45 min cardio combo and core work - 

25 mins treadmill - walking 4.0 mph at 3%, 5% and 10% inclines and a slow run 4.5 mph - 6.0 mph then 15 mins elliptical and 5 mins of squats, then 200 crunches - 100 crunches mid and upper, then 50 oblique crunches each side. 

Totals for the day - 

Time - 153 mins 

Calories burned - 1,435

AHR - 142/74% Zone 3, MHR - 176/92% Zone 5  

Crunches - 200 

 

19 days until I go home!! New plan for this week...

Well, as far as my first day back working out....well I did not do anything! Maybe it was the cold weather here, maybe it was my handsome husband who wanted to spend some time with me ( how can I resist that) or maybe it was that I just needed another day to rest and get settled in. 

Whatever the reason...or the excuse was, I did not workout as planned. It happens, but now I have to look towards this week! I have remade my plan for this week to ease into the swing of things. 

So here is the new plan starting today. I only have 19 days left until we go home! You all know how much I love countdowns :) 

Workout Plan starting September 22st - 29th - 

Monday September 22nd - 

Back and Biceps followed by 45 mins of treadmill incline pyramid walk/run and elliptical combo and Cathe Core Max DVD 

Tuesday September 23rd - 

Chest, Shoulders and Triceps followed by 45 mins of treadmill incline pyramid walk/run and elliptical combo 

Wednesday September 24th - 

Cathe Butts and Guts DVD 

Thursday September 25th - 

Back and Biceps followed by 45 min run 

Friday September 26th - 

Chest, Shoulders and Triceps followed by a 45 min run and Cathe Core Max dvd. 

Saturday September 27th - 

Rest day!! 

I am back and ready to get started again!!!

Hello all!!  I am so happy to be back home and I am looking forward to jumping back into my routine very soon, I miss it! We had the best time on this trip, and it was better than we expected. It was hard coming home to the cold temperatures of Russia after being in such warm weather for nearly 3 weeks. 

Where to begin! This trip was one of our favorites! It was both active and relaxing.  On some days we did nothing but swim at the beach and get spa treatments, then other days where filled with activities. To us this was the perfect combination! We started off our trip on the island of Koh Samui in Thailand. For those who may not know my husband is half Thai, so Thailand is one of our favorite countries we have visited in the past, but we were excited about exploring a new island. We stayed at a small, modern boutique hotel called New Star Beach Resort and it was just perfect. It was quiet, away from the crowds, but close enough where you could get into the town within a few minutes. I loved the funky modern feel of the resort and the combination of a Thai and Asian spice added to it.  We visited 4 islands in Thailand, Koh Samui, Koh Tao, Koh Nang Yuan and the national park located on Khao Sak.  Koh Tao and Nang Yuan were two of our favorites and were amazing for snorkeling! While in Thailand we hiked at the national park, went sea kayaking in caves, rode an elephant and went snorkeling a couple of times on 3 islands. As far as islands go, these were some of the best we have seen in southern Thailand and we can not wait to go back!! 

Now for the fun part...the FOOD!! Those who know me well know that I LOVE Thai food! So it was hard for me to not just dive in an consume all that was around me. I did well. I ate mostly soups and of course my favorite spicy Papaya salad ( Nita, wish you could have been there to share it with me!)  I did have a treat...or two...or three.....ok who is counting, I had several..haha!! My one treat was a favorite of ours, mango and sticky rice with coconut milk, oh my word it is good!!!  The biggest temptation was all the fruit. I know that sounds funny but fruit can really pack on the calories and when you have been living in Russia where exotic fruit is hard to come by you can get carried away!  I indulged, but I watched my portions.  Oh the guava, pineapple, dragon fruit, papaya.....it was SO good! 

We had an interesting development take place while we were in Koh Samui. Three of the airports in southern Thailand shut down because of the protesters and all that was going on with the governmental crisis in Bangkok. We were concerned because they were threatening to close down the Bangkok airport to make a statement and Thai airways was going to go on strike as well. We did not want to run the risk of being stuck in Koh Samui and missing the rest of our trip in Bali. So we changed our flights and left Thailand one day early and flew to Bali. We figured it was better to be safe than sorry! 

Ok, now onto Bali! How beautiful is this island!! When you first arrive you do not see the Bali that is in all the travel magazines.  Where were the volcanos? Where are the cliffs and beaches? I found that in Bali many of the picturesque  places are a bit of a drive away and you have to really know where to look.  If you just base your impression of Bali on the airport and nearby Kuta beach you will miss out on the many hidden gems this paradise has to offer. 

The first resort we stayed at was the Ritz Carlton which is located on the cost and surrounded by cliffs, it was beautiful. There was a private beach, which was a blessing when you see how crowded some of the other beaches there can be.  The resort is massive and the grounds where so lovely to walk along, it was like you were in your own little paradise! The resort is isolated from the busier areas of Bali but we were able to take a taxi into town  to shop and look around.  The Kuta area is very commercialized - Starbucks, Hard Rock cafe, the works! Very different from Ubud and eastern and northern Bali which has a completely different feel all together. 

During our stay on the coast we toured a few of the outer islands of Bali and went snorkeling, which proved to be even better than in Thailand and that says allot! We saw coral and fish that we never imagined, it was like a sea full of colors and fish that were both bizarre and beautiful. Bren (Mom in Garden) you would have LOVED all of the floral patterns of the coral, it was like an underwater garden! We took a ocean rafting tour which was very exciting and along the way watched dolphins swimming. We went to see the famous Kecak dance or Bali Fire dance at Uluwatu which was really interesting and the setting along the cliffs at sunset was quite romantic! 

After our stay along the cost we moved into central Bali to Ubud. This was a completely different experience. Ubud is the cultural hub of Bali and was my favorite areas by far!  We stayed at was the Como Shambhala Estate, which is a health and wellness resort and was quite isolated  and is set high above the Ayung river. This resort was nothing short of perfection. Not only is the location dramatic, but the resort itself was incredible with the selection of healthy foods,  fitness programs and overall wellness activities. They have specialized treatments and therapies as well as full retreats for special guest such as Rodney Yee who will be there in November for a Yoga retreat. We were amazed with this place in every way!  The spa here was one of the best I have seen. It was set along the cliff in a villa with the river below you, this was a highlight for me as I love spa treatments but this was like nothing I have experienced before.  You have not lived until you have had a mud wrap in the jungle! Ha! As you wind down the resort to the Ayung river below there were natural spring pools and bales to lay in while you looked out into the jungle and listened to the roaring river below. The photos we have do not really do justice to this place, you just have to be there to understand it. The sights and sounds consume you and you really do feel as if you are in heaven. 

The food in particular was delicious and very healthy. They had a vast menu with vegetarian, vegan and raw dishes, and of course some meat dishes as well. The juices were to die for! Fresh mixtures for whatever condition or treatment you were needing. They had some for Liver detox, Muscle recovery, Cold and flu remedies, Immune system builders and the list goes on and on. We had quite a few of these! I loved one that had Ginger with cayenne pepper and apple! 

We went white water rafting on 2 different rivers, that was SO much fun!  The most amazing thing that we did was the resorts "Biathlon" as they call it!! We started off in the early morning and trekked for 2 hours through rice fileds and the surrounding  jungle to arrive at one of their sister resorts more towards the center of town. Then from there we got on mountain bikes and biked through the jungle and rice fields for 2.5 hours!!!!! This was hard, but so incredible! We would stop and look out at the peaks and it seemed as if it was all a dream. Some of the hills like to kill me, but I pushed through.....and yes I wore my HRM!! I burned almost 1,600 calories on that trip and it was the best workout because I was out there taking in the amazing scenery and I felt so alive.  After we returned to our resort I put on my goggles and went swimming laps...oh yes to make it a tri!!!! Megan and Margaret I though of you guys!  I only swam about 250 - 300m but it was a blast!! 

We ended our trip in Singapore for my husband to have a business meeting. This was a real treat for me as it is one of my favorite cities and it was good to be back! Then it was off to Russia and back to reality!! 

While on our trip I had several really great workouts! I mostly ran and lifted weights. I wanted to wear my HRM more on some of our treks but we were also swimming so I left it behind.  But for the days I worked out and wore my HRM I burned right under 3,600 calories. Not as many as I wanted to, but if I think about all the activities we did where I did not wear my HRM, I know I was burning it up big time!! 

When we arrived home I tried on some of my jeans and clothes to see where I stood and they fit better on my now - just after flying - then before we left! I think I may have lost some weight on this trip, funny I know, but we were always going and going and I really watched my eating, so maybe I did!!!  

All the hard work payed off big time as I was able to relax and enjoy my trip and not worry about how I looked all the time.  One thing that I did realize is how many activities I was able to do that I know for sure a year ago it would have been impossible! 

Now it is time to move forward and look towards the next goal. I am leaving again in 3 weeks to go back to the US to see my family and to visit Miami and take a cruise to the Bahamas.  So I do not have allot of time but I do have some goals I would like to reach before we leave. 

1. Loose another 2 inches 

2. Burn at least 3,500 calories each week

3. Strength training - 4 times a week - split program 

4. To get 3-4 cups of green, white or red tea in a day. 

5. To NOT count my calories or deficits....this is a new thing for me! My focus will be on working out and eating 5-6 times a day as I normally do but no logging. It will be test for me as I have been logging now for a year and a half. I will be focusing on eating clean foods, and trying to get in as many raw foods as possible. 

Workout Plan starting September 21st - 28th - 

Sunday September 21st - 

AM - 60 min walk/run outside 

PM -  ST - Back and Biceps followed by 45 mins of treadmill incline pyramid walk/run and elliptical combo. 

Monday September 22nd - 

AM - 60 min walk/run outside

PM - ST - Chest, Shoulders and Triceps followed by 45 mins of treadmill incline pyramid walk/run and elliptical combo

Tuesday September 23rd - 

AM - 60 min walk/ run outside 

PM - Cathe Butts and Guts dvd 

Wednesday September 24th - 

AM - 60 mins of Power Yoga DVD and balance ball Pilates dvd 

Thursday September 25th - 

AM - 60 min walk/run outside 

PM - ST - Back and Biceps followed by 45 min run 

Friday September 26th - 

AM - 60 min walk/ run outside 

PM - ST - Chest, Shoulders and Triceps followed by a 45 min run 

Saturday September 27th - 

Rest day!! 

I just have to finish by saying how blessed I was to come home and see so many emails and comments from so many of you. I was excited to see how many new spark friends I made while gone and I look forward to getting to know you all better.  Some of your emails really touched me in a special way, there were tears! It is amazing to me that I have never met any of you and yet daily you lift my spirits and motivate me so very much. The time you took to leave me a comment or a message made a difference in my life and I want to thank you so very much. 

I will have more photos of our trip up soon...promise! 

Many blessings and love to each of you - Reach high!! 

Jen