Great article on injury prevention.

Click here to read the article from Runner's World on how to prevent ligament sprains.

A bit under the weather...

This weekend my throat and ear started to hurt and this morning it has not improved. Just to be on the safe side I am taking today off. We are leaving on Friday for our anniversary trip so this is not the time to push it. The good news is that I have made an appointment in Moscow with a sports medicine doctor to take a look at my knee! It is improving every day but because of my races coming up need I need to find out what the problem has been. Hopefully, I will be able to start training soon for my half marathon coming up in April, if not, I know there are other races in the year and it is not the end of the world. I feel good about the upcoming year, mostly because we will be living back in the US, but I am excited about the goals I plan to reach!!

Daily goals -
Stay within my daily caloric range -done
Knee exercises/stretches - done
Drink at least 128 oz of water - done
Ice knee 3 times a day for 20 mins -done
Take all supplements and vitamins - done
Apple cider vinegar in water 2 times a day - done

Daily Intake -
Calories consumed - 1,331
Protein - 43%
Fat - 12%
Carbs - 45%

Meal 1 - 1/2 serving of breakfast mixture - (1/2 cup of millet, 1/2 cup of buckwheat cooked with 1 tbsp of ground flaxseeds, 1/2 scoop of protein powder and 1/2 cup of milk and 1/2 apple.) along with 1/2 serving of egg whites mixture - ( 6 egg whites scrambled with 1 red bell pepper and 3.5 oz of chicken breast). 20 oz of water. 2 cups of ginger red with lemon.

Meal 2 - 1/2 serving of breakfast mixture and 1/2 serving of egg whites mixture - ingredients listed above. 20 oz of water with apple cider vinegar. 2 cups of white tea.

Meal 3 - 1 can of tuna in water, 1/2 cup of plain yogurt, 1/2 of apple, onion over 1.5 cups of raw bok choy. 20 oz of water with apple cider vinegar.

Meal 4 - 4 oz of grilled tilapia, 1 sweet potato and 1 cup of steamed vegetables. 40 oz of water.

Meal 5 - 1 grapefruit and 2 cups of ginger red tea with lemon. 20 oz of water.

Another great run...

I did well today. I ran strong and my knee felt great. Hopefully I am on the home stretch to total recovery! Off to ice my knee....

Daily goals -
Complete scheduled workout - done.
Drink 20 oz of water before breakfast - done
Stay within my daily caloric range - done
Knee exercises/stretches - done
Drink at least 128 oz of water - done
Ice knee 3 times a day for 20 mins- done
Take all supplements and vitamins - done
Drink 4 bags of green/white tea a day - did not meet goal.

Workout 12/5 -
20 min slow run with intervals - highest - 7.5 mph
20 mins of intervals, walking and bike with hills.

Total time - 40.20 mins
Calories burned - 343
AHR- 136/71% MHR - 182/95%

Daily Intake -
Calories consumed - 1,636
Protein - 35%
Fat - 19%
Carbs - 47%

Meal 1 - 20 oz of water. 1/2 cup of millet and 1/2 cup of oatmeal/oatbran mixture cooked with 10 almonds, 1/2 cup of skim milk, a few raisins,1 tbsp of ground flaxseeds and 1/2 scoop of protein powder.

Meal 2 -5 oz of grilled chicken breast with 1 serving of brown rice veggie mixture ( brown rice grilled with mushrooms, garlic, onions, red bell pepper, zucchini, olive oil). 20 oz of water. 2 cups of black tea with skim milk.

Meal 3 - 8 oz of water with 1/2 cup of frozen blueberries with 1 scoop of protein powder. 40 oz of water

Meal 4 - 5 oz of grilled chicken breast with 1.5 servings of brown rice veggie mixture ( brown rice grilled with mushrooms, garlic, onions, red bell pepper, zucchini, olive oil). 40 oz of water.

Meal 5 - 1/2 cup of yogurt with 1/2 cup of frozen blueberries, 1/4 cup of oatmeal/oatbran mixture, . 2 cups of red ginger tea with lemon. 1 cup of popcorn. 20 oz of water.

Great day of cardio...

Totals for the day -
Time - 97:27 mins
Calories burned - 970
Calories consumed - 1,863

Daily goals -
Complete scheduled workout - done.
Drink 20 oz of water before breakfast - did not meet goal.
Stay within my daily caloric range - done
Knee exercises/stretches - done
Drink at least 128 oz of water - done
Ice knee 3 times a day - done
Take all supplements and vitamins - done
Drink 4 - 5 bags of green/white tea a day - did not meet goal.

Workout 1 - Ellipitcal - 15 mins followed by 15:03 mins on bike - 8.5 kms with 5 hill intervals.
Total time - 32.22 mins
Calories burned - 230
AHR -124/65% MHR - 169/88%

Workout 2 - Warm up - 16 mins of aerobics with a combination of -
Cross body moutain climbers
Jumping jacks
Pushups
Low pulse lunges
Squats
Planks
Boxing
Standing Fire hydrants
Wood choppers holding one 17.6 lb DB.

Treadmill - 30 mins total -
5 min walk high speed 4.6 mph
20 min run high speed of 7.0 mph
5 min walk 3.5 mph at 15% incline and 4.0 mph at 5% incline.

Bike - 13:19 mins- 8.5 kms flat ride - no intervals.
Cool down 5 min walk and stretch.

Total time - 65:05 mins
Calories burned - 740
AHR - 160/83% MHR - 186/97%

Daily Intake -
Calories consumed - 1,863
Protein - 35%
Fat - 24%
Carbs - 42%

Meal 1 - 1/2 cup of millet and 1/2 cup of buckwheat cooked with 1/2 cup of skim milk, 1/4 cup of blackberries, 1 tbsp of ground flaxseeds and 1/2 scoop of protein powder. I cup of black tea with skim milk. 20 oz of water.

Meal 3 - 1 sweet potato with 7 oz of grilled chicken breast. 1/2 apple with 5 almonds. 20 oz of water.

Meal 4 - 1 egg and 3 egg whites scrambled with 1/2 cup of mushrooms. 2 tbsp of ketchup. 40 oz of water.

Meal 5 - 7 oz of tilapia grilled with 1 tbsp of olive oil, 1/2 cup of brown rice, 1/2 cup of zucchini and 1 red bell pepper. 40 oz of water.

Meal 6 - 1/2 cup of yogurt with 1/2 cup of frozen strawberries and blueberries,1/2 cup of oatmeal/oatbran mixture, 10 almonds, 1/2 scoop of protein powder. 2 cups of red ginger tea with lemon.

Latest clip from Cathe's STS...

Here is the latest clip from Cathe's STS program soon to be released.

Rest day but all goals met.

Daily goals -
Complete scheduled workout - Rest day.
Drink 20 oz of water before breakfast - done
Stay within my daily caloric range - done
Knee exercises/stretches - done
Drink at least 128 oz of water - done
Take all supplements and vitamins - done
Drink 4 - 5 bags of green/white tea a day - did not meet goal.

Daily Intake -
Calories consumed - 1,616
Protein - 32%
Fat - 18%
Carbs - 50%

Meal 1 - 20 oz of water before breakfast. 1 cup of muesli, 1/2 cup of yogurt, 1 scoop of protein powder, 2 tbsp of ground flaxseeds and 1/2 apple.

Meal 2 - 1 egg scrambled with 3 egg whites and 1/2 cup of mushrooms. 20 oz of water.

Meal 3 - 1 sweet potato with 3.5 oz of grilled chicken breast. 20 oz of water. 1/2 cup of yogurt with 1/4 cup of muesli.

Meal 4 - 4 oz of tilapia grilled with 10 spears of asparagus. 40 oz of water. 1 grapefruit.

Meal 5 - 1/2 cup of yogurt with 1/2 cup of frozen strawberries and blueberries and 1/2 scoop of protein powder. 2 cups of red ginger tea with lemon.

Great day, all goals accomplished!

Daily goals -
Complete scheduled workout - done.
Drink 20 oz of water before breakfast - done
Stay within my daily caloric range - done
Knee exercises/stretches - done
Drink at least 128 oz of water - done
Take all supplements and vitamins - done
Drink 4 - 5 bags of green/white tea a day - done.

Workout 12/2 -
Treadmill warm up 5 mins and 5 mins of aerobics
Bike - 10 km with 4 hill intervals - 17:03 mins
Treadmill - 60 mins total -
10 min walk - high speed 4.4 mph
15 min run with high speed of 6.2 mph at 1% incline
30 min walk with intervals - 4.2 mph at 3,6,9 and 12% incline
5 min run with high speed of 6.5 mph at 1% incline.
Stretch and cool down

Total time - 91.27 mins
Calories burnd - 875
AHR - 144/75% MHR - 185/96%

Daily Intake -
Calories consumed - 1,876
Protein - 38%
Fat - 16%
Carbs - 46%

Meal 1 - 20 oz of water before breakfast. 1/2 cup of cooked millet with 1/2 scoop of protein powder with 1 tbsp of ground flaxseeds. 4 egg whites scrambled and 1/2 cup of yogurt with 1/2 cup of frozen blueberries. 20 oz of water with 5 bags of green tea.

Meal 2 - 1/2 serving of tuna mixture - (1 can of tuna. 1/2 apple and onion with 1/4 cup of plain yogurt.) 2 Wasa high fiber crackers. 20 oz of water. 1/2 cup of millet, 1/4 scoop of protein powder, 1/4 of apple, 8 almonds and 1/4 cup of skim milk.

Meal 3 - 7 oz of tilapia. 20 oz of water.

Meal 4 - 1/2 serving of tuna mixture - (1 can of tuna. 1/2 apple and onion with 1/4 cup of plain yogurt.) 2 Wasa high fiber crackers. 20 oz of water. 1/2 cup of millet, 1/4 scoop of protein powder, 1/4 of apple, 8 almonds and 1/4 cup of skim milk.

Meal 5 - 3.5 oz of grilled chicken with basil and 1/2 cup of grilled vegetables. 40 oz of water. 1 grapefruit.

Meal 6 - 1/2 cup of yogurt with 1/2 cup of frozen strawberries and blueberries.

A Thought for Tuesday...

“Our days are numbered. One of the primary goals in our lives should be to prepare for our last day. The legacy we leave is not just in our possessions, but in the quality of our lives. What preparations should we be making now? The greatest waste in all of our earth, which cannot be recycled or reclaimed, is our waste of the time that God has given us each day.” Billy Graham

Ask yourself this question, did you make a difference today, not only in your life, but in someone else's life as well? Did you reach your full potential? Are you another day closer to meeting your goals? If not, list where you went wrong. Recognize what you could have done differently and then put it into action! With weight loss it is not always about reaching your ultimate dream, it is however about recognizing that you have 24 hours to do something great! A chance to take your body to a new level, to reach another goal, to touch someone's life in a special way. The finish line is set. It is there waiting for you to cross it, but what about the smaller achievements you can make along the way. Do not loose sight of the countless opportunities that are before you! Take a moment today and think about a goal that you want to reach, it can be anything. Maybe you want to run another mile, lift heavier, drink more water, skip the dessert. Anything that you think will take you one more step towards that finish line. It is not a leap, it is a single step. A single effort that will add up over time. This is how you will reach your dream. Waking up each morning with a mission, a plan as to how you will get there. I challenge each of you to do something different, new and exciting today. Step outside of your comfort zone and reach, really reach towards your goal.

We have been given today as a precious gift, don't waste one second of it. This day will pass us by only once!

Work hard, reach high!

11 days and counting!

Monday Motivation...

"What we can or cannot do, what we consider possible or impossible, is rarely a function of our true capability. It is more likely a function of our beliefs about who we are." Tony Robbins

I had a great workout today. I am enjoying my new bike! I think it will be good for my knee and it adds more variety to my routine. My thighs are feeling my ride today! I did 10 kms and I worked in some hill/resistance work during the workout. The combination of elliptical, bike and treadmill worked well for me.

We are leaving in 11 days for a trip to London and Paris to celebrate 9 years of marriage! I need to work hard and stay on course so that I can enjoy myself on our trip, well within reason! I need to still watch how many cappuccinos and croissants I have, they add up! Hope everyone has a wonderful start to the month! Only 30 days left in 2008! Make each day count!

Daily goals -
Complete scheduled workout - done.
Drink 20 oz of water before breakfast - did not meet goal.
Stay within my daily caloric range - done
Knee exercises/stretches - done
Drink at least 128 oz of water - done
Take all supplements and vitamins - done
Drink 4 - 5 bags of green/white tea a day - done.

Treadmill run/walk, elliptical and bike combo -
Warm up - 5 mins aerobics
Bike - 10 km/6.2 miles with intervals - 16:37 mins
Treadmill and Elliptical - 41 mins walk high speed - 4.7 mph and 15 min run high speed - 5.6 mph
Core work and cool down - 10 mins
Oblique crunches - 50 reps on each side
Crunchy frog (from ABX) - 50 reps
Suitcase cruch - 50 reps
Bicycle crunch - 100 reps

Total time - 72 mins
Calories burned - 702
AHR - 145/76% MHR - 180/94%

Daily Intake -
Calories consumed - 1,564
Protein - 46%
Fat - 19%
Carbs - 36%

Meal 1 - 1/2 cup of muesli, 1/2 cup of yogurt, 1/2 apple with 1/2 scoop of protein powder and 1 tbsp. of ground flaxseeds. 32 oz of water with 5 green tea bags.

Meal 2 - 3 oz of grilled chicken with bell peppers and onions over raw bok choy with 2 tbsp of fat free sour cream and 2 tbsp of picante sauce. 20 oz of water. 1 egg scrambled with 4 egg whites.

Meal 3 - 15 almonds with 1/2 apple and 20 oz of water.

Meal 4 - 1/2 cup of millet cooked with 1/2 scoop of protein powder. 20 oz of water.

Meal 5 - 7 oz of grilled tilapia and 1/2 cup of grilled zucchini. 40 oz of water.

Meal 6 - 1.5 scoops of protein powder, 1 cup of skim milk and 1/2 cup of frozen blueberries. 20 oz of water.

Great article on zig zag dieting...

I found this article from Bodybuilding.com. To read the full article click here -

5 Rules for Zig Zag Dieting -


Rule One

Always eat at least 5 meals a day (preferably 6 or 7). Two or three meals simply isn't often enough. Your blood sugar levels will be controlled (and thus your cravings), you'll get protein in small amounts throughout the day to support growth and recovery, and (most important) the enzymes that store fat will be produced in far smaller amounts, making your body far less capable of storing fat!

Simply, by providing your body with a consistent and frequent supply of calories -- life-giving energy -- its need to store fat is significantly reduced. Conversely, when you eat infrequently, your body recognizes a "famine" situation, and the enzymes are produced in large quantities to "swoop down" on every calorie you consume in order to store it as fat in preparation for the "famine" to come.

Rule Two

Remember the 1-2-3 rule. In each of your 5 meals, approximately 1 part of the calories should come from fats, 2 parts from protein and 3 parts from carbohydrates. This is a guideline, not a hard-and-fast law. Just keep the fat intake down to a low level (do not eliminate fat, as some fat is essential for maintaining good health), consume enough protein to support growth and recovery, and carbohydrates commensurable to your energy output (carbos are your body's preferred energy fuel source). Remember that protein and carbohydrates both have 4 calories per gram, while fat has 9 calories per gram.

Rule Three

When you sit down to eat, ask yourself, "What am I going to be doing for the next three hours of my life?" Then, if you're taking a nap, eat less than the average amount of carbos; if you're planning on being active, eat more than the average amount of carbos. For average between-meal activities, eat an average sized meal. Always keep your protein intake up to an appropriate level. This simple system ensures that you'll never put fat on from eating excess calories, or cannibalize your muscles from eating too little.

Rule Four

Another thing to remember whether you're trying to lose fat or adding lean muscle is to "zigzag" your caloric intake. For example, if you want to lose fat, reduce your calories during the week, but "pig out" on Friday night and Saturday. This will 1) readjust your BMR upwards, 2) support lean tissue building, and 3) give you a psychological "lift." Remember, in Rule One you learned that your fat storing enzymes were no longer a threat, so you CAN pig out once in awhile! In fact, if you want to put on lean muscle, you MUST! There is no way you can maximize lean muscle mass while on a calorie-restricted diet.

Rule Five

Your reduced intake of calories makes it almost impossible to get all of the nutrients your body needs to remain healthy and active. So, it's important to supplement your diet with vitamins, minerals and other carefully selected substances to ensure maximum progress toward your fitness, health and fat loss goals. Also, no matter how hard you try, no matter how good of a cook you are, or where you buy your food:

You can't always eat 5 or 6 times daily;
There are many instances where your body either requires or can make good use of certain nutrients in greater amounts than what can be derived from Mother Nature alone;
A perfectly balanced diet cannot be maintained during periods of contest preparation or periods where there is a purposeful caloric restriction imposed;
Periods of high-stress training require supernormal intake of many nutrients without a commensurable increase in caloric need;
Periods of high-stress training creates a situation in which various benefits can be derived from nutritional substances not normally found in food or biosynthesized in the body in sufficient or significant quantities but which are either man made or derived from botanical sources
Soil depletion, toxins in the food chain, overprocessing, overcooking, free radical formation in the body, and a host of other (sometimes medically related) factors all interact to make food less than totally nutritious.
Because man has been able to improve on Mother Nature's original work in many of life's arenas, there are some "superfoods" available which are plain and simply BETTER than the normal diet for serious fitness training.