Crazy day, it happens.....

What an adventure today was! Last night our bathroom flooded and the bathtub, sink and kitchen sink were backed up! The repair man came this morning and it was a fun time as I speak little Russian and he speaks not a word of English!  I have quite a bit of damage control to do around here so I do not think that I will get my workout in as planned. 

I have pre-logged my meals for the day to make sure that I say on track with my calories and so on. We are going to dinner tonight with some friends to eat sushi so I have logged what I will eat then as well.  

Ok I am off to mop up water and do what I can to get my place back to normal. Hope everyone has a wonderful weekend! I will try at some point this weekend and sit down to reply to all of your amazing comments. I was SO happy to hear from all of you! Your support and encouragement was a blessing to me. 

Have a fabulous day! Work hard, Reach high!!!!! 

Daily intake 10/31 - 

Calories Consumed - 1,572

Protein - 31%

Fat - 17% 

Carbs - 52% 

Meal 1 - 1 scoop of protein powder, 1 cup of milk, 1/2 cup of pineapple with juice and 1/2 cup of frozen strawberries. 

Meal 2 - 1/2 cup of oats, 15 almonds, 1/2 cup of low fat yogurt. 

Meal 3 - 6 egg whites with 2 slices of bread, 1 tsp of mayo and 1 tomato. 

Meal 4 -  1 scoop of protein powder with water. 

Meal 5 -  California rolls 6 pieces, Spicy tuna rolls, 3 pieces and 1 cup of Miso soup. 

Light day of ST

Today was a short ST workout but it was a great one. I did not do any cardio today as my knee was feeling great so I wanted to give it a rest for tomorrows run. Guess the ice bath helped! Even though todays lifting was short and sweet, I felt a great burn! Off to get a protein shake in....

Full Upper Body ST -  Fast paced circuit format- do not stop between moves and complete 2 sets for each muscle group, resting between sets for a few seconds - NOT minutes. 

Chest Set 1 -  

Wide fly military push ups - 20 reps 

DB Flys - 15 reps with 25 lb DBs

Chest press - 15 reps with 25 lb DBs 

Chest Set 2 - 

Wide fly military push ups - 20 reps 

DB Flys - 15 reps with 17 lb DBs

Chest press - 15 reps with 17 lb DBs 

Biceps Set 1 - 

Alternating Hammer curls - 20 reps with 25 lb DBs 

Alternating Bicep curls - 20 reps with 25 lb DBs 

Standard 21's - 21 reps with 17 lb DBs 

Biceps Set 2 - 

Alternating Hammer curls - 16 reps with 25 lb DBs 

Alternating Bicep curls - 16 reps with 25 lb DBs 

Standard 21's - 21 reps with 17 lb DBs 

Shoulders Set 1 - 

Seated Alternating Shoulder press - 16 reps with 25 lb DBs 

Standing straight arm front raise - 15 reps with 11 lb DBs 

Standing bent over side raise - 15 reps with 11 lb DBs 

Shoulders Set 2 - 

Seated Alternating Shoulder press - 12 reps with 17 lb DBs 

Standing straight arm front raise - 12 reps with 11 lb DBs 

Standing bent over side raise - 12 reps with 11 lb DBs 

Back Set 1 -

Close grip pulldowns with 40 lb P90X resistance band - 20 reps 

Wide grip pulldowns with 40 lb P90X resistance band - 20 reps 

One arm bent over rows - 15 reps with one 35 lb DB

Back Set 2 - 

Close grip pulldowns with 40 lb P90X resistance band - 20 reps 

Wide grip pulldowns with 40 lb P90X resistance band - 20 reps 

One arm bent over rows - 20 reps with one 25 lb DB

Triceps Set 1 - 

Two arm tricep pulldowns with 40 lb P90X resistance band - 20 reps 

Two arm laying down tricep extension - 20 reps with 11 lb DBs 

Dips - 20 reps 

Triceps Set 2 - 

Two arm tricep pulldowns with 40 lb P90X resistance band - 20 reps 

Two arm laying down tricep extension - 15 reps with 17 lb DBs 

Dips - 20 reps 

Totals for the day - 

Time -  31 mins 

Calories Burned -  253

AHR - 132/69%  MHR - 164/85% 

Totals for the week - MTWTH 

Time - 125 mins 

Calories Burned - 1,143

Daily Intake - 10/30 

Calories Consumed - 1,497

Protein - 34%

Fat - 23%

Carbs - 43%

Meal 1 - 3.5 oz of chicken breast, leg - no skin with 3/4 cup of couscous ( leftovers from last night- weird I know for breakfast but it was good! ) 1 cup of Chi tea.  1/4 cup of low fat yogurt. 

Meal 2 -  1 cup of raw cabbage, 1 tomato, 1.75 oz of chicken breast and 1 tbsp of Newman's light  baslmic vinegar/olive oil dressing 

Meal 3 - 1 scoop of protein powder and 1/2 cup of frozen strawberries, 1 cup of milk. 

Meal 4 - 1/2 cup of couscous with 3.5 oz of chicken breast, legs - no skin with 1 raw cucumber, 1 cup of steamed broccoli sauteed with Indian Biryani mix. 

Meal 5 -1/2 cup of oat mixture, 1/2 cup of yogurt and 15 almonds. 1 scoop of protein powder with water. 

A great run followed by an ice bath...fun!

So today I felt better and wanted to make the most of the beautiful day by running outside while I still could. The snow and ice are coming this week and soon I will be forced to once again run the winter on the tread.  My run was good today, steady and strong. My knee was bothering me after about 10 mins so I stopped to walk a bit and then started running again and it felt much better. Strangely enough after about 28 mins it started to feel really good, still not perfect but I was surprised at how it was improving the more I ran. I did not want to push it however so I stuck with the Runner's World plan I am following and stopped after 30 mins. 

I know that soon all of the runs in the middle of Siberia will pay off when I step across that finish line in my first race! It is hard though running here, it can be very lonely. I long for the days when I can run around Memorial or Rice in Houston and gain inspiration from seeing all the people running around me! Until then I need to continue to be consistent and train smart, knowing that someday all my hard work will be worth it! I finished my run with a cool down and then 20 mins of Pilates, core work and some yoga stretching. Then I took the plunge!! I took a COLD ice bath! I knew it was the right thing to do but man was that hard! I am now curled up in my soft, warm pj's trying to get my legs to de-thaw!! 

30 min run with one walking interval (bc of hurt knee) and a 4 min cool down, followed by 20 min of core work and Pilates.

Run Time - 34 mins 

Calories Burned - 358

AHR - 151/79%  MHR -  179/93%

Core Work - 

Crunches with 17 lb DB - 100 reps  

T planks - 20 reps 

Plank hold to fatigue - 10 reps 

Inchworm to plank - 10 reps 

V glut squeezes on ball - 25 reps 

Roll outs on ball - 25 reps 

Core/Pilates Time - 20 mins 

Calories Burned - 168

AHR - 135/70%  MHR -  169/88%

Daily Totals - 

Time - 54 mins 

Calories Burned -  526 

Weekly totals - 

Time -  94 mins 

Calories Burned -  890

Daily Intake - 10/29

Calories Consumed -  1,554

Protein - 31%

Fat - 22%

Carbs - 47%

Meal 1 -  6 egg whites scrambled with 1.75 oz of shredded chicken breast, and 1/2 cup of mushrooms. 2 cups of Chi tea. 

Meal 2 - 1/2 cup of oats with 1/2 cup of low fat yogurt. 

Meal 3 - 1 scoop of protein powder, 1 cup of milk and 1/2 cup of frozen strawberries. 

Meal 4 - 5 oz of chicken breast, leg de-boned with no skin cooked with Indian Biryani mix, sweet chili sauce and 1/2 cup of couscous and 1 raw cucumber. 

Meal 5 - 1/2 cup of oats with 1/2 cup of low fat yogurt.

Meal 6 - 2 cups of popcorn  and 32 oz of water.

Cold Therapy...

I have always known that cold therapy works for sport injures, in fact I have used ice baths before to help me recover after a hard workout. I was reading this article on Runner's World and found it as a nice reminder that I need to be doing this now because of my knee. Even though I know it works I am avoiding it! I do not particularly like sitting in a bath full of ice water, who does? But at this stage I will do anything to get my knee back to 100%.  

The good thing is that since we are living here in Siberia the water is so cold that all you have to do is fill the tub with the cold water from the faucet and you are good to go! No ice required!  So today after my run I am planning on returning to this long tested method of recovery which as painful as it may be, works like a charm each and every time! 

If you are aching and want to take the plunge as well, here is the article from RW - 

Ice Bath, Cold Therapy

Interesting articles....

Here are two very interesting articles I found this evening.  Enjoy! 

7 Ways to Boost Your Metabolic Rate....

5 Surprising Fat Burners....

First day back.

Well today's workout was short and sweet to say the least but I am SO glad that I pushed myself to get out there and get the job done! I felt good today but as I started lifting I felt as if I had an elephant sitting on me. I was so weighted down and really had to work for reach rep. My energy and strength were not as strong as usual, but I pushed through and really focused on making the most of each move.

 My cardio was super light today but my knee did well. I am icing it as we speak so hopefully the swelling will be minimal tonight.  All in all it was a good day, I ate really well so I guess you could say it was a success.  I have said it before but I feel so strongly that small efforts really do add up in the end to GREAT triumphs!! 

Full body circuit 3 sets with elliptical and treadmill intervals -  

Warm up Cathe drill max cardio along with elliptical and treadmill intervals at 5% and 10%. 

Squats - 25 reps  

Alternating bicep curls - 20 reps with 25 lb DBs

Standing Arnold presses - 12 reps with 17 lb DBs 

Standard military push up - 15 reps 

Standard military close grip push up - 15 reps 

Chest fly with P90X  resistance band - 20 reps 

Lat pull downs with P90X  resistance band -  20 reps 

Tricep pulldowns with P90X resistance band - 20 reps 

Repeat this circuit 3 times, then back to treadmill for 10% and 15% incline intervals  and cool down. 

Time - 40 mins 

Calories burned -  364

AHR - 141/73%  MHR - 178/93% 

Push ups - 90 reps 

Daily Intake - 10/28 

Calories Consumed - 1,672 

Protein - 30%

Fat - 20% 

Carbs - 50% 

Meal 1 - 1 cup of oats cooked with 1/2 scoop of protein powder topped with 1/2 cup of low fat yogurt and 15 almonds.  2 cups of Chi tea. 

Meal 2 - 1 cup of shredded cabbage sauteed with 1/2 cup of mushrooms and 3.5 oz of shredded chicken breast. 

Meal 3 - 1 slice of whole wheat bread with 1 tsp of mayo, 1 tomato and .07 oz of chicken breast. 1 1/2 cups of milk with 1/2 cup of strawberries and 1 scoop of protein powder. 

Meal 4 - 1/2 cup of oats. 1/2 apple and 1 tbsp of ground flaxseeds and 1/2 cup of low fat yogurt. 

Feeling better...

I am feeling so much better today! Still not my firecracker self but I am so happy to be  up and about today with a spring in my step! This is the most energy I have had in a week. Because I missed yesterdays workout I am rearranging my training schedule. So here is my new plan for the week - 

• Monday - Off 
  
• Tuesday - Full body weight training circuit with 20 mins of elliptical/treadmill incline intervals
  
• Wednesday -  30 min run 
  
• Thursday - Full body weight training circuit with 20 mins of elliptical/treadmill incline intervals
  
• Friday - Off 
  
• Saturday -Full body weight training circuit with 30 min run 
  
• Sunday - 30 min run 
  

Not the best day....

 I have said before, to be fully accountable you have to blog the good days as well as the bad! Today was not a good day in terms of how I felt. I was very nauseated today. I still have not pushed past whatever this is that is holding me down.  I took the day off, so I need to readjust my training schedule at some point to make up for today. No worries though, I will be back to my energetic self in no time.  I think that one's attitude plays a major role in how we feel so I am going to be positive! I am thankful for my amazing husband,  my health and wellbeing among so many other things that God has blessed me with! So as I am down physically today, my sprits will be high!! 

Daily Intake 10/27 - 

Calories Consumed - 1,448

Protein - 29%

Fat- 23%

Carbs - 48%

Meal 1 - 1/2 oats mixture, 1/2 cup low fat yogurt, 1/2 apple and 1 tbsp. of ground flaxseeds. 

Meal 2 - 4 egg whites scrambled with 1 oz of shredded chicken breast.

Meal 3 -  1 cup of milk, 1 scoop of Optimum Nutrition protein powder and 1/2 cup of frozen strawberries

Meal 4 - 1 cup of steamed broccoli, 1/2 cup of sautéed cabbage with 1 tbsp of olive oil and 3.5 oz of shredded chicken breast and 1 sliced tomato. 

Meal 5 - 1/2 oats mixture, 1/2 cup low fat yogurt, 1/2 apple with 10 almonds. 

New training schedule

I am reading the Runner's Worlds Complete Book of Women's Running right now and I am learning so much about training and pacing out my runs. In the book is an intermediate running program that fits well with my schedule as of now. My knee is still giving me trouble but it is by no means hindering me from running.  I am going to need to go slow in the beginning and make sure I ice my knee after my runs but I think if I take this approach that I should be back to normal within a few weeks. I worked out over our vacation and did well. The elliptical and bike worked well with my knee and I kept my runs light and steady.  

My first race is now 11 weeks away so I have more than enough time to make sure I train properly giving my knee time to heal. As far as my weight training schedule I will be lifting 2-3 days a week and will switch my program from heavy to light lifting every few weeks as usual.  

Training schedule - October 27th - November 2nd 

• Monday -  30 min Run 
  
• Tuesday -  Heavy weights - Full body weight training along with 20 mins of elliptical intervals. 
  
• Wednesday - OFF 
  
• Thursday - Heavy weights - Full body weight training along with 20 mins of elliptical intervals. 
  
• Friday -   35 min Run 
  
• Saturday -  Lighter weights circuit - Full body weight training along with a 30 min Run 
  
• Sunday - OFF
  

We made it back to Russia. I am exhausted, but it feels good to be home, however I am missing Texas already. We had a lovely time and I am looking forward to getting back into my routine soon. I am shooting for Monday as my start date which will give me a change to recover and get unpacked! 

 

Going home to the US!

I am on my way! We are going back home to Houston and to the great city of Austin, Texas! While in the states we are also going on the much awaited cruise to the Bahamas for a dear friends 40th birthday celebration!! 

I will do my best to check in every chance I can and as usual I will be watching my calories, especially on the cruise and I will stay active! No Texas barbeque for me.......ok maybe a good steak!! I do deserve one treat! 

I will be back the 23rd of October. Until then keep working hard everyone and live for the moment! 

Make this month count!! Only 84 days left this year! 

Blessings to all - TEXAS here I come!! 

Yummy Oatmeal protein shake!

I found this wonderful shake recipe from Bodybuilding.com - Enjoy!! 

Ingredients:

1 cup dry measure oatmeal, cooked in water and cooled

2 scoops vanilla protein

3 dashes cinnamon1/8 c sugar free maple syrup or equivalent amount brown sugar replacement

1 tbsp chopped almonds (or flaxseed oil or natural peanut butter)

12 oz. water or low-fat milk

Directions:

Add all ingredients to blender, blend, and pour into cup. If your short on time, just use dry oatmeal or oat flour.

Nutritional Information for added ingredients (excludes milk & protein powder):

Per Serving: 
Calories - 215 
Carbs - 33g 
Protein - 7g 
Fat - 7g 
Fiber - 5g

We are leaving tomorrow to go back to the states! My workout today was short, sweet, fast and wonderful!! I did not run as my knee was feeling better today and I have learned from experience NOT to ruin a good thing! I am confidant that through smart training and rest that it should feel better soon.  

Shoulders, Triceps and Core - 

Standing Shoulder press - 3 sets of 10 reps with 17 lb DBs 

Standing Arnold press - 3 sets of 10 reps with 11 lb DBs 

Front flys - 3 sets of 15 reps with 11 lb DBs 

Lateral flys - 3 sets of 15 reps with 11 lb DBs 

Upright rows - 3 sets of 15 reps with 11 lb DBs 

Functional rotations with double front raise - 32 reps non-stop with 6.6 lb DBs 

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

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

One arm tricep extensions - 3 sets of 15 reps each arm with one 17 lb DB

Bench dips - 3 sets of 20 reps 

T plank push up - 10 reps 

Walking push up - 10 reps 

Close grip push up - 10 reps 

Inchworm push up - 10 reps 

Crunches combo - upper, mid and oblique - 200 reps 

Totals for the day - 

Time -  31 mins

Calories burned - 287 

AHR - 141/73%  MHR - 179/93%

Push ups - 40 reps 

Crunches - 200 reps 

Totals for the week -  MT

Time -  101 mins 

Calories burned - 1,027 

Push ups - 140 reps 

Crunches - 400 reps 

Daily Intake - 

Meal 1 - 1 cup of oat mixture, 1/2 apple cooked with 1/2 scoop of protein powder, 3 cups of black tea and 32 oz of water

Meal 2 - 1/2 can of tuna, pineapple and onions with chili sauce grilled with 1/4 cup of Soba noodles and 32 oz of water.

Meal 3 - 6 egg whites scrambled with mushrooms with protein shake - 1 scoop of protein powder with 1 cup of milk and 1/2 cup of pineapple. 

Meal 4- 3.5 oz of grilled Chicken breast, 1/2 cup of steamed okra and 32 oz of water 

Meal 5 - 1 cup of oat mixture cooked with 1/2 scoop of protein powder and 1/2 apple. 

Today was another great day. My workout was sluggish at first, during my warm up walk, my knee started to bother me again. I think I have to face the fact that I am going to have to visit the doctor and see what is the problem. So my cardio today was mostly walking with a short slow jog mixed in.  The intensity of my weight lifting more than made up for my lack of running today. I lifted all low weights today with very high reps, much like I did on Friday, moving quickly from one set to another. 

Back, Biceps and Core work with 30 mins of Cardio intervals - 

Warm up -  20 mins on treadmill - 6 min at 4.0 mph warm up walk, then 4 min at 4.3 mph and 5% incline, then 10 min slow jog at 5.0 mph 

Push ups combo - all military reps - total 100 

Standard - 30 reps 

Low bench incline - 30 reps 

Feet on balance ball - 20 reps 

T plank push - 10 reps 

Standard push with one arm DB row - 10 reps with 11 lb DBs 

DB flys on balance ball - 50 reps with 11 lb DBs 

DB Chest press - 50 reps with 17 lb DBs 

Two arm bicep curls - 100 reps with 11 lb DBs 

Two arm hammer curls - 100 reps with 11 lb DBs 

Treadmill interval - 10 mins - 6 min walk at 4.0 mph, then 4 mins at 4.3 mph at 5% incline 

Lat pulldowns alternating wide/close grip - 100 reps with P90X 40 lb resistance band

Rear delt flys on balance ball - 50 reps with 6.6 lb DBs 

Bent-over one arm rows - 50 reps on each arm with 25lb DBs 

Diagonal cross body chops with resistance band - 50 reps on each side 

Core work - crunch combo - mid, upper and oblique  - 200 reps total 

Totals for the day - 

Time - 70.24 mins 

Calories burned - 740

AHR - 152/79% MHR - 199/104%

Push ups - 100 

Crunches - 200 

Daily Intake - 

Meal 1 - 1 egg, 3 egg whites scrambles with mushrooms.  Protein pancake - 1/2 cup of oat mixture, 3 egg whites topped with 1 tbsp of honey. 3 cups of black tea. 

Meal 2 - 1 scoop of protein powder mixed with 1 cup of water. 3.5 oz of chicken breast grilled. 

Meal 3 - 1/2 cup of oat mixture cooked with 1/2 apple and 1/2 scoop of protein powder. 32 oz of water  

Meal 4 - Off for dinner with friends......will report back!! 

Yummy Citrus dressing!

Here is a great recipe from Dr. Andrew Weil. It is simple, nutritious and super low in calories!

This tart, sweet salad dressing is wonderful on dark, leafy salad greens like romaine or leaf lettuce tossed with orange segments, black olives and red onion slivers.

Ingredients:
1/3 cup fresh orange juice 
2 tablespoons balsamic vinegar 
1 tablespoon quality extra-virgin olive oil 
Salt and black pepper to taste

Instructions:
Whisk all the ingredients together or combine in a small jar and shake well. Keeps in the refrigerator for 2 days.

Nutritional Information:Per serving:
43 calories
3 g total fat (0 g sat)
0 mg cholesterol
3 g carbohydrate
0 g protein
0 g fiber

Since I was pressed for time today, I tried out a new program that I came up with.  It was simply to do 50 reps of various ST exercises within 30 mins. It was VERY effective!! The key is that you CAN NOT stop! If you need a short break, take 5 or 10 breaths then start again with your reps, but do not stop! It really got my HR up big time and it was all lifting NO cardio and yet my AHR was 77%.  I will definitely be doing this one again when I am short on time! 

Friday Oct. 3rd workout results - 30 min ST - 

Push up combo - all military reps - 

Low bench incline - 50 reps 

Standard - 50 reps 

Two arm tricep pulldowns with 40 lb resistance band - 50 reps 

Two arm laying down tricep extensions - 50 reps with 11 lb DBs 

Bench Dips - 50 reps 

Standing shoulder press - 50 reps with 11 lb DBs 

Two arm front shoulder flys - 50 reps with 11 lb DBs 

Two arm lateral shoulder flys - 50 reps with 11 lb DBs 

Bent-over one arm rows - 50 reps on each arm with 25 lb DBs 

Lat pulldowns alternating close and wide grip with 40 lb resistance band - 50 reps 

Diagonal cross body chops with resistance band - 50 reps on each side 

Two arm bicep curls - 50 reps with 11 lb DBs 

Two arm hammer curls - 50 reps with 11 lb DBs 

Totals for the day - 

Time - 30.05 mins 

Calories burned - 301 

AHR -  148/77% MHR - 182/95%

Push ups - 100 reps 

Totals for the week - MTWTHF

Time - 419 mins 

Calories burned -  3,895

Pushups - 340

Crunches -  300

Daily Intake - 10/3 

Meal 1 - 1/2 cup of oat mixture cooked with 1/2 scoop of Optimum Nutrition protein powder

Meal 2 - 1/2 cup of brown rice grilled with 1 small onion, 1 can of tuna fish, 1/4 cup of pineapple and chili sauce with dried Thai chilis. 2 cups of black tea and 32 oz of water 

Meal 3 - 3.5 oz of Pork grilled with 32 oz of water

Meal 5 - 3.5 oz of Chicken breast grilled with 1 cup of Soba noodles and red curry paste. 

Meal 6 - 1/2 cup of oat mixture cooked with 1/2 scoop of protein powder. 1 apple with 2 tsp of almond butter. 

New Month, New Goals, New Opportunities...

My friend sent this to me and I thought is was the perfect message to start off a new month! 

Here are seven Self-Motivator reminders for you to review on a regular basis.

#1 - Get Serious. Make a decision to go all the way to the top. Up to now you've thought about it. Up to now, it's passed your mind. Many of you made the decision, and you've made up your mind to go all the way to the top, and your lives have taken off. It's the most extraordinary thing. Your life is one, like in the shadow going up the dark side of the hill until the moment you decide that "By gum, I'm gong to be the best at what I do. I'm going to be in the top 10 percent." And suddenly you rose into the sunshine, and your life is forever after different - wonderful. Get serious. Don't fool around anymore.

#2 - Identify Your Limiting Step to Sales Success. What's your limiting step? What's the one skill area that's holding you back? What's the skill? What's the quality? What's the action? Ask other people. Find out what you need to become good at. Sometimes it may be only one skill. If you became really, really good on the telephone, you could maybe double your prospecting effectiveness and double your sales. If you became very, very good at getting the order at the end from qualified prospects, you could double your sales. If you became very, very good at managing your time to really, really manage your time well, you may be able to double your face time and double your income. Find out what's holding you back. What is the critical limiting step that's determining your success today?

#3 - Get Around the Right People. Who are the right people? The right people are the people in this room. Get around winners. Get around positive people. Get around people with goals and plans, people who are going somewhere with their lives and have high aspirations. Get around eagles. As Zig says, "You can't scratch with the turkeys if you want to fly with the eagles." And get away from negative people. Get away from toxic people that complain and whine and moan all the time. Who needs them? Life is too short.

#4 - Take Excellent Care of Your Health. Take excellent care of your physical health. That means good diet, good exercise. Everybody knows they should eat better foods, get regular exercise and especially lots of rest. That's very important. If you're going to work hard 5 days a week, go to bed early 5 days a week. Get a good night's sleep. Be fully rested, and tonight get really rested. You don't have to watch the Letterman Show...

#5 - Positive Visualization. See yourself as the very best in your field. Remember, all improvement in your life begins with an improvement in your mental pictures. Visualize yourself, see yourself as the best continually. You are the best. Isn't that right? So therefore, see yourself as the best.

#6 - Positive Self-Talk. Talk to yourself positively all the time. Control your inner dialogue. And what do you say to yourself? Say, "I'm the best." Say it. Say I'm the best. I like myself. I can do it. I love my work. Yes, that's how you talk to yourself. And the more you say it to yourself...someone may say, "Well, what if you say those things to yourself and you don't believe them. Isn't that lying to yourself?" No, that's not lying to yourself. It's telling the truth in advance. Because it doesn't matter where you're coming from - all that matters is where you're going. Talk to yourself the way you want to be, not the way you just happen to be at this moment. Remember, you may have gotten where you are today largely by accident. But where you're going in the future is purely by design.

#7 - Positive Action. Get going. Move fast. Develop a sense of urgency. A sense of urgency is the one thing that you can develop that will separate you from everyone else in your field. Develop a bias for action. When you get a good idea, do it now. Only 2% of people in our society have a bias for action. And if you're already in the top 10%, you can move yourself in the top 2% by resolving that whenever you have an idea or something, do it now. And the faster you move, the better you get. And the better you get, the more you like yourself. And the more you like yourself, the higher your self-esteem is. And the higher your self-esteem is, the greater your self-discipline. And the more you persist, then you ultimately become unstoppable.

Remember, You're the Best!

Brian Tracy

Light day of core and glut work. I did not burn hardly any calories but I am sure feeling the effects of this workout!! My abs are burning!!! 

Thursday 10/2 - Workout results - Cathe Butts and Guts DVD - Core and Glut work - 

Pilates/ Core /Yoga warm up -11 mins 

Balance ball and core work - 15 reps of each - 

Planks

Forearm roll outs on ball

Balance ball side to side rotations 

V glut balance ball presses - 3 sets of 15 reps 

Low pulse lunges - 3 sets of 15 reps with each leg 

Fire-hydrant full extension - 3 set of 20 reps with each leg 

Fire-hydrant pulse reps - 3 sets of 20 reps with each leg 

Rear glut raise - 3 sets of 40 reps with each leg 

Crunches - combination of upper, mid, oblique - 300 reps 

Totals for the day - 

Time -  45.36

Calories burned -  177

AHR - 99/52%  MHR - 135/70%

Totals for the week - MTWTH

Time -  389 mins 

Calories burned -  3,594

Pushups - 240 

Crunches - 300

Daily Intake - 

Meal 1 - 1/2 cup pineapple, 1/2 cup strawberries, 1 cup of milk with 1 scoop of Optimum Nutrition protein powder. 2 cups of black tea

Meal 2 - 3.5 oz of Chicken breast grilled with 1 small eggplant. 2 cups of cooked butternut squash.

(Mid day snack - popcorn and 2 large crackers during a visit at my dear friends house)

Meal 3 -1/2 apple, 1/2 cup of oat mixture cooked with 1/2 scoop of Optimum Nutrition protein powder. 

Meal 4 - 4 oz of Chicken breast grilled with onions in a Redang curry sauce. 1/2 cup of couscous and 32 oz of water. 

As usual I decided to switch it up today and instead of running after my ST, I would do intervals in between. I have done this before several times and I am always surprised at the level of intensity it brings.  I did not do any HIIT or sprints this time. Instead I kept my running slow and steady but after lifting each interval it still provided quite a challenge!!

Wednesday 10/1 - Workout results - Full body ST with 60 mins of treadmill intervals.

Push ups combo - all military reps - 

Low bench incline - 30 reps 

Close grip - 30 reps 

Standard - 30 reps 

Diamond - 30 reps 

Chest flys on balance ball - 3 sets of 30 reps with 11 lb DBs 

Key presses - 3 sets of 10 reps with 25 lb DBs 

Treadmill intervals - 2 min warm up walk at 4.0 mph, then an 8 min run at 5.5 mph 

Alternating bicep curls - 3 sets of 30 reps with 17 lb DBs 

Alternating hammer curls - 3 sets of 30 reps with 17 lb DBs 

Treadmill intervals - 2 min warm up walk at 4.0 mph, then an 8 min run at 5.5 mph 

Diagonal cross body chops with resistance bands - 3 sets of 15 reps on each side 

Bent-over one arm rows - 3 sets of 15 reps each arm with 25 lb DB

Seated rows with 40 lb resistance band - 3 sets of 15 reps 

Alternating wide grip and close grip pulldowns with 40 lb resistance band - 3 sets of 30 reps 

Treadmill intervals - 2 min warm up walk at 4.0 mph, then an 8 min run at 5.5 mph 

Two arm laying down tricep extensions - 3 sets of 30 reps with 11 lb DBs

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

Two arm tricep overhead extensions with 40 lb resistance band - 3 set of 15 reps 

Bench Dips - 5 sets of 10 reps 

Treadmill intervals - 2 min warm up walk at 4.0 mph, then an 8 min run at 5.5 mph 

Rear delt raises - 3 sets of 15 reps each arm with 6.6 lb DBs 

Rear delt flys on balance ball - 5 sets of 10 reps with 6.6 lb DBs 

Standing shoulder presses - 3 sets of 15 reps with 11 lb DBs 

Functional rotations with double front raise - 4 sets of 20 reps with 6.6 lb DBs 

Treadmill intervals - 5 min warm up walk at 4.0 mph, then an 15 min run at 5.5 mph and followed by an 5 min cool down and stretch.

Totals for the day - 

Time -  146.23 mins 

Calories burned - 1,515

Push ups -120 

AHR - 150/78%  MHR - 194/101%

Totals for the week - MTW

Time - 344 mins 

Calories burned - 3,417 

Push ups - 240 

Daily Intake - 

Meal 1 - 1 egg, 6 egg whites scrambled with 1/2 cup of brown rice. 2 cups of black tea and 32 oz of water

Meal 2 - pre workout - 1/2 cup of oat mixture, 1/2 cup apple cooked with 1/2 scoop Optimum Nutrition protein powder

Meal 3 - post workout - 1 1/2 scoop of Ultimate Nutrition prostar protein powder with water. 

Meal 4 - 1 cup of White bean chicken chili, 2 medium tomatoes and 1 cup of raw zucchini with 1 tbsp of Newman's own light balsamic dressing and 32 oz of water. 1/2 cup of brown rice with a few raisins and 1/2 cup of milk.

Meal 5 - 1 scoop of Optimum Nutrition protein powder, 1 cup of milk, 1/2 of pineapple and 1/2 of strawberries. 1/2 apple with 1 tsp of almond butter. 

Meal 6 - 3.5 oz of chicken breast  grilled with eggplant, mushrooms and red curry paste with 1 cup of Soba noodles and 32 oz of water