Here are my goals for today. Only 9 days left until we leave!
1. Drink 128 oz of water
2. Cardio - 60 mins
3. Yoga - 30 mins
4. Take all supplements and vitamins
5. Log all my foods for the day
6. Ice knee 3 times
Tuesday, February 10, 2009
Workout Results 2/10 -
"A man can be as great as he wants to be. If you believe in yourself and have the courage, the determination, the dedication, the competitive drive and if you are willing to sacrifice the little things in life and pay the price for the things that are worthwhile, it can be done." Vince Lombardi
All goals reached for the day -
1. Drink at least 128 oz of water - done
2. Cardio - at least 45 mins - done
3. ST - Chest/Core - done
4. Take all supplements and vitamins - done
5. Log all my foods for the day -done
6. Ice knee 3 times - done
7. Stretch/Yoga for at least 20 mins - done
Time - 82:34 mins
Calories burned - 747
AHR -140/73% MHR - 184/96%
Calories consumed - 1,731
Warmup - Bike and Cathe Drill Max followed by 4 circuits of ST and treadmill runs.
ST Chest/Core -
Standard military push up - 20 reps
Spiderman push up - 20 reps
Dive bomber push ups - 20 reps
Treadmill - 10 min run.
DB flys - 3 sets of 15 reps with 11 lb DBs
DB press - 3 sets of 15 reps with 28 lb DBs
Treadmill - 5 min run.
Cross body mountain climbers - 3 sets of 20 reps
Mountain climbers - 3 sets of 20 reps
Treadmill - 5 min run.
Standing oblique crunch - 25 reps on each side
Suitcase crunch - 25 reps
Standard crunch - 25 reps
Ball exchange - 25 reps
Treadmill - 10 min run.
Cool down - 3 min walk on tread followed by stretch.
All goals reached for the day -
1. Drink at least 128 oz of water - done
2. Cardio - at least 45 mins - done
3. ST - Chest/Core - done
4. Take all supplements and vitamins - done
5. Log all my foods for the day -done
6. Ice knee 3 times - done
7. Stretch/Yoga for at least 20 mins - done
Time - 82:34 mins
Calories burned - 747
AHR -140/73% MHR - 184/96%
Calories consumed - 1,731
Warmup - Bike and Cathe Drill Max followed by 4 circuits of ST and treadmill runs.
ST Chest/Core -
Standard military push up - 20 reps
Spiderman push up - 20 reps
Dive bomber push ups - 20 reps
Treadmill - 10 min run.
DB flys - 3 sets of 15 reps with 11 lb DBs
DB press - 3 sets of 15 reps with 28 lb DBs
Treadmill - 5 min run.
Cross body mountain climbers - 3 sets of 20 reps
Mountain climbers - 3 sets of 20 reps
Treadmill - 5 min run.
Standing oblique crunch - 25 reps on each side
Suitcase crunch - 25 reps
Standard crunch - 25 reps
Ball exchange - 25 reps
Treadmill - 10 min run.
Cool down - 3 min walk on tread followed by stretch.
Monday, February 09, 2009
Change begins with choice.
I found this highly motivating and thought reading this was the perfect way to start off another great week. Hope you will find this as enriching as I have.
Change Begins With Choice
Jim Rohn
Any day we wish; we can discipline ourselves to change it all. Any day we wish; we can open the book that will open our mind to new knowledge. Any day we wish; we can start a new activity. Any day we wish; we can start the process of life change. We can do it immediately, or next week, or next month, or next year.
We can also do nothing. We can pretend rather than perform. And if the idea of having to change ourselves makes us uncomfortable, we can remain as we are. We can choose rest over labor, entertainment over education, delusion over truth, and doubt over confidence. The choices are ours to make. But while we curse the effect, we continue to nourish the cause. As Shakespeare uniquely observed, "The fault is not in the stars, but in ourselves." We created our circumstances by our past choices. We have both the ability and the responsibility to make better choices beginning today. Those who are in search of the good life do not need more answers or more time to think things over to reach better conclusions. They need the truth. They need the whole truth. And they need nothing but the truth.
We cannot allow our errors in judgment, repeated every day, to lead us down the wrong path. We must keep coming back to those basics that make the biggest difference in how our life works out. And then we must make the very choices that will bring life, happiness and joy into our daily lives.
And if I may be so bold to offer my last piece of advice for someone seeking and needing to make changes in their life - If you don't like how things are, change it! You're not a tree. You have the ability to totally transform every area in your life - and it all begins with your very own power of choice.
To Your Success, Jim Rohn
Change Begins With Choice
Jim Rohn
Any day we wish; we can discipline ourselves to change it all. Any day we wish; we can open the book that will open our mind to new knowledge. Any day we wish; we can start a new activity. Any day we wish; we can start the process of life change. We can do it immediately, or next week, or next month, or next year.
We can also do nothing. We can pretend rather than perform. And if the idea of having to change ourselves makes us uncomfortable, we can remain as we are. We can choose rest over labor, entertainment over education, delusion over truth, and doubt over confidence. The choices are ours to make. But while we curse the effect, we continue to nourish the cause. As Shakespeare uniquely observed, "The fault is not in the stars, but in ourselves." We created our circumstances by our past choices. We have both the ability and the responsibility to make better choices beginning today. Those who are in search of the good life do not need more answers or more time to think things over to reach better conclusions. They need the truth. They need the whole truth. And they need nothing but the truth.
We cannot allow our errors in judgment, repeated every day, to lead us down the wrong path. We must keep coming back to those basics that make the biggest difference in how our life works out. And then we must make the very choices that will bring life, happiness and joy into our daily lives.
And if I may be so bold to offer my last piece of advice for someone seeking and needing to make changes in their life - If you don't like how things are, change it! You're not a tree. You have the ability to totally transform every area in your life - and it all begins with your very own power of choice.
To Your Success, Jim Rohn
Goals for Tuesday - 10 days left!!
Only 10 more days here in Russia! Yesterday was a success as I was able to stay focused and I had a wonderful workout.
Here are my goals for today -
1. Drink at least 128 oz of water
2. Cardio - at least 45 mins
3. ST - Chest/Core
4. Take all supplements and vitamins
5. Log all my foods for the day
6. Ice knee 3 times
7. Stretch/Yoga for at least 20 mins
Here are my goals for today -
1. Drink at least 128 oz of water
2. Cardio - at least 45 mins
3. ST - Chest/Core
4. Take all supplements and vitamins
5. Log all my foods for the day
6. Ice knee 3 times
7. Stretch/Yoga for at least 20 mins
Workout results 2/9 -
Reached all goals for the day!
1. Drink at least 16 oz of water in the morning - done
2. Take all vitamins and supplements -done
3. Cardio intervals at least 45 mins -done
4. Stretch/yoga at least 20 mins -done
5. Ice my knee at least 3 times - done
6. Log in all my foods for the day -done
Time - 70 mins
Calories Burned - 685
AHR -145/76% MHR - 178/93%
Calories Consumed - 1,546
Cardio - Segments of Cathe Butts and Guts dvd.
Treadmill running/walking intervals and 3 miles of hill intervals on the bike.
ST- Shoulders and Back -
Shoulder press -3 sets of 20 reps with 11 lb DBs
Side body chops with bands - 3 sets of 20 reps each arm.
Front raise - 3 sets of 10 reps for each arm with 11 lb DBs
Side raise - 3 sets of 12 reps with 11 lb DBs
Wood choppers - 3 sets of 20 reps with 11 lb DBs
Jumping jacks - 3 sets of 20 reps in between sets
One arm DB rows - 3 sets of 12 reps with 28 lb DBs
Stretch/pilates cool down.
1. Drink at least 16 oz of water in the morning - done
2. Take all vitamins and supplements -done
3. Cardio intervals at least 45 mins -done
4. Stretch/yoga at least 20 mins -done
5. Ice my knee at least 3 times - done
6. Log in all my foods for the day -done
Time - 70 mins
Calories Burned - 685
AHR -145/76% MHR - 178/93%
Calories Consumed - 1,546
Cardio - Segments of Cathe Butts and Guts dvd.
Treadmill running/walking intervals and 3 miles of hill intervals on the bike.
ST- Shoulders and Back -
Shoulder press -3 sets of 20 reps with 11 lb DBs
Side body chops with bands - 3 sets of 20 reps each arm.
Front raise - 3 sets of 10 reps for each arm with 11 lb DBs
Side raise - 3 sets of 12 reps with 11 lb DBs
Wood choppers - 3 sets of 20 reps with 11 lb DBs
Jumping jacks - 3 sets of 20 reps in between sets
One arm DB rows - 3 sets of 12 reps with 28 lb DBs
Stretch/pilates cool down.
Getting back to the basics...
I think that it is when we are busy with life that we tend to loose focus, causing us so many times to wonder where we went wrong. As I was making my husband and I lunch yesterday, I noticed that I was not measuring and weighing my food as I normally do. Why was this? Well, we are moving and so much of our stuff is now packed away, and as they say, out of sight, out of mind. In the rush of all that is going on here, my routine is off - BIG TIME! But such is life...
I do not want to make excuses as to why I did not workout this weekend. We each have 24 hours in the day that are given to us and if we really sit back and look at how we spend our time, I guarantee you that we can all find blocks of time wasted on things that we WANTED to do, rather than the things we NEEDED to do. If you can sit down to watch 30 mins of your favorite TV show, or check in online your favorite sites, you can get up and get on the treadmill for the same amount of time. It is as simple as that. If we can take time to chat on the phone, flip through a magazine or paint our nails, we can take the 30 seconds it takes to measure and log our foods properly. It is about choice. It is about realizing that we are in control and then simply making the decision to do what is best for our bodies.
I want to take this time to remember how I lost my weight. What where the small changes I made each day that ultimately made the difference for me. I want to take away for one moment the thought of deficits, intervals, percentages of protein consumed and I want to get back to the basics of weight loss.
Before I look at what I did right, I want to go back 3 years ago and reflect on where I went wrong. How did this weight gain happen?
1. Lack of exercise. Simply put. LAZINESS! Not wanting to get out there and just do something, whether it be walking or biking each day to add activity into my life. I would make time to watch my favorite shows, but not for taking a walk with my husband each night.
2. Portion control. I love eating out at restaurants. This is something that we did often and it was a major factor in my weight gain. Not only are restaurants filled with hidden calories, but their portion sizes are far too large. Then there things like the bread, chips and desserts that so many times come along with, "Let's go out and celebrate" or "Let's have a nice, romantic dinner". The results of these special occasions add up over time.
3. The someday syndrome. This was a big one for me. I was in school for most of our marriage and with that came long hours studying. I was always thinking to myself, "I will get back on track when I finish this semester." We can always say that things will get better someday, but what about the here and now? After all it is what we eat and do TODAY, that will determine our health and well being in the "someday" down the road.
Now, lets fast forward to the present moment. I have lost a vast amount of weight, regained my life and have never felt better. I am getting ready to embark on a big lifestyle change. I am going back to the US or as one person said recently to me, fast food nation! I want to be prepared to face the countless temptations that lie around every corner back home. For me fast food is not one of them, rather, the vast amount of restaurants waiting there for us. And so once again I have a choice. When you go to a restaurant and order food, YOU are in control of what you eat and how much of it you consume. You also have full control of where you eat. Let's be honest for a moment. There is NO ONE forcing you to drive to that Mexican restaurant and stuff your face with chips. You are behind the wheel and you have a choice. So many times people look at themselves and ask why. Why am I gaining weight? Why have I not lost weight this week despite my workouts? I can tell you from experience that 90% of the time it is your diet. We underestimate the power of the nutritional component of weight loss. Mindless snacking, large portions, sugar filled treats, all of these add up over time and will eventually show on the scale.
I am ready. I am mentally prepared for what life will be like back home. For me it is no different that when I was preparing for going on vacations while over here in Russia. You have a game plan and you stick to it. If I knew that I wanted to treat myself to a croissant or a curry dish, I would make up my mind ahead of time that this would be my treat, and then I stuck to it. I was able to do well going to so many different countries with amazing cuisines because I worked hard in order to treat myself accordingly. So back home, I need to take the same approach.
Now I want to focus on the 3 simple changes I made that lead me to loosing my weight.
1. I logged my foods daily. I started using a site called myfooddiary back in 2007 and it changed my life. You have to have an understanding of how much you are consuming in relation to what your body needs each day.
2. I started exercising. The biggest factor for me was starting to walk each day on the treadmill. My aunt ( a doctor and athlete) suggested to me to start off with 90 minutes and so I did. The pounds started to melt off. I slowly increased my speed and began doing intervals, but it all started with good old fashioned walking, nothing more.
3. I started weight training in January 2008. I bought the at home program P90X as well as Cathe's Muscle Max, and these dvds changed my body dramatically. The progress as seen on the scale slowed down, but the tape measure became my best friend! I was loosing inches each week and could see a huge difference in how my clothes fit.
If you are thinking about changing your life but you are on the fence and scared to give weight loss one more try, just remember that every day you put off making the decision to change, is another day you are loosing out on the most rewarding journey you will ever take!
Work hard, reach high!
For a full back story on my journey to becoming who I am today, you can click here to visit my other weight loss site on Sparkpeople.com - Jensfitjourney
I do not want to make excuses as to why I did not workout this weekend. We each have 24 hours in the day that are given to us and if we really sit back and look at how we spend our time, I guarantee you that we can all find blocks of time wasted on things that we WANTED to do, rather than the things we NEEDED to do. If you can sit down to watch 30 mins of your favorite TV show, or check in online your favorite sites, you can get up and get on the treadmill for the same amount of time. It is as simple as that. If we can take time to chat on the phone, flip through a magazine or paint our nails, we can take the 30 seconds it takes to measure and log our foods properly. It is about choice. It is about realizing that we are in control and then simply making the decision to do what is best for our bodies.
I want to take this time to remember how I lost my weight. What where the small changes I made each day that ultimately made the difference for me. I want to take away for one moment the thought of deficits, intervals, percentages of protein consumed and I want to get back to the basics of weight loss.
Before I look at what I did right, I want to go back 3 years ago and reflect on where I went wrong. How did this weight gain happen?
1. Lack of exercise. Simply put. LAZINESS! Not wanting to get out there and just do something, whether it be walking or biking each day to add activity into my life. I would make time to watch my favorite shows, but not for taking a walk with my husband each night.
2. Portion control. I love eating out at restaurants. This is something that we did often and it was a major factor in my weight gain. Not only are restaurants filled with hidden calories, but their portion sizes are far too large. Then there things like the bread, chips and desserts that so many times come along with, "Let's go out and celebrate" or "Let's have a nice, romantic dinner". The results of these special occasions add up over time.
3. The someday syndrome. This was a big one for me. I was in school for most of our marriage and with that came long hours studying. I was always thinking to myself, "I will get back on track when I finish this semester." We can always say that things will get better someday, but what about the here and now? After all it is what we eat and do TODAY, that will determine our health and well being in the "someday" down the road.
Now, lets fast forward to the present moment. I have lost a vast amount of weight, regained my life and have never felt better. I am getting ready to embark on a big lifestyle change. I am going back to the US or as one person said recently to me, fast food nation! I want to be prepared to face the countless temptations that lie around every corner back home. For me fast food is not one of them, rather, the vast amount of restaurants waiting there for us. And so once again I have a choice. When you go to a restaurant and order food, YOU are in control of what you eat and how much of it you consume. You also have full control of where you eat. Let's be honest for a moment. There is NO ONE forcing you to drive to that Mexican restaurant and stuff your face with chips. You are behind the wheel and you have a choice. So many times people look at themselves and ask why. Why am I gaining weight? Why have I not lost weight this week despite my workouts? I can tell you from experience that 90% of the time it is your diet. We underestimate the power of the nutritional component of weight loss. Mindless snacking, large portions, sugar filled treats, all of these add up over time and will eventually show on the scale.
I am ready. I am mentally prepared for what life will be like back home. For me it is no different that when I was preparing for going on vacations while over here in Russia. You have a game plan and you stick to it. If I knew that I wanted to treat myself to a croissant or a curry dish, I would make up my mind ahead of time that this would be my treat, and then I stuck to it. I was able to do well going to so many different countries with amazing cuisines because I worked hard in order to treat myself accordingly. So back home, I need to take the same approach.
Now I want to focus on the 3 simple changes I made that lead me to loosing my weight.
1. I logged my foods daily. I started using a site called myfooddiary back in 2007 and it changed my life. You have to have an understanding of how much you are consuming in relation to what your body needs each day.
2. I started exercising. The biggest factor for me was starting to walk each day on the treadmill. My aunt ( a doctor and athlete) suggested to me to start off with 90 minutes and so I did. The pounds started to melt off. I slowly increased my speed and began doing intervals, but it all started with good old fashioned walking, nothing more.
3. I started weight training in January 2008. I bought the at home program P90X as well as Cathe's Muscle Max, and these dvds changed my body dramatically. The progress as seen on the scale slowed down, but the tape measure became my best friend! I was loosing inches each week and could see a huge difference in how my clothes fit.
If you are thinking about changing your life but you are on the fence and scared to give weight loss one more try, just remember that every day you put off making the decision to change, is another day you are loosing out on the most rewarding journey you will ever take!
Work hard, reach high!
For a full back story on my journey to becoming who I am today, you can click here to visit my other weight loss site on Sparkpeople.com - Jensfitjourney
Sunday, February 08, 2009
Leaving Russia sooner than we thought!
I cannot tell you how excited I am right now. We are leaving Russia sooner than we first had planned!! My husband has a business trip in Norway, so we are going to now leave Feb 20th and fly to Norway for a few days, then come back through to Moscow on the 25th. We will then spend one last night in Moscow seeing all the sights, then on the morning of Feb 26th, we fly from Moscow to Houston. I am super excited to be visiting Norway. The timing of everything has worked out quite well and as a result we now have only 11 days left here in Siberia!
Now, on to other matters, my workout plan. I did not do well this weekend with my exercise. We were busy with the house and time just passed me by. So, I once again have to regroup and treat this week as a new opportunity to start over and stay focused.
Goals for Monday 2/9 -
1. Drink at least 16 oz of water first thing in the morning before eating.
2. Take all vitamins and supplements
3. Cardio intervals at least 45 mins
4. Stretch/yoga at least 20 mins
5. Ice my knee at least 3 times
6. Log in all my foods for the day
Now, on to other matters, my workout plan. I did not do well this weekend with my exercise. We were busy with the house and time just passed me by. So, I once again have to regroup and treat this week as a new opportunity to start over and stay focused.
Goals for Monday 2/9 -
1. Drink at least 16 oz of water first thing in the morning before eating.
2. Take all vitamins and supplements
3. Cardio intervals at least 45 mins
4. Stretch/yoga at least 20 mins
5. Ice my knee at least 3 times
6. Log in all my foods for the day
Wednesday, February 04, 2009
20 days and counting...
Today is a busy one for me as tomorrow morning I have the company coming to pick up our furniture, dishes and so on. So I am getting everything packed and prepared today, but it will be a fun task, knowing that soon I will be home unpacking all of my stuff and getting our new home ready for us to move in!
Goals for today -
1. Drink at least 128 oz of water
2. Take all vitamins and supplements
3. Stretch and do at 15 mins of yoga/pilates
4. ST upper body ( back,chest and shoulders) and cardio intevals on bike, tread and elliptical.
5. Log in all of my foods
Have a blessed day and I will be back tonight to post my results!
Goals for today -
1. Drink at least 128 oz of water
2. Take all vitamins and supplements
3. Stretch and do at 15 mins of yoga/pilates
4. ST upper body ( back,chest and shoulders) and cardio intevals on bike, tread and elliptical.
5. Log in all of my foods
Have a blessed day and I will be back tonight to post my results!
Tuesday, February 03, 2009
21 days and counting....
I am pre-posting my goals for today as a means to ensure that I accomplish all of them. There is allot going on in my life right now with our move back to the US and I want to stay focused. It seems as if these days I have houses and refrigerators on my mind more than pushups and such. I need to get back to the basics! Setting small goals every day that I can reach, which will ultimately take me to the finish line.
So, what can I do today? I can start my day with a purpose in mind, and do all that I can to achieve it. Today my mission is to reach all of the goals I have set for myself no matter how small.
Daily Goals - Wednesday 2/4 -
1. Drink at least 128 oz of water - done
2. Take all vitamins and supplements - done
3. Stretch and do at least 20 mins of yoga/pilates - done
4. ST upper body and cardio - Calories burned - 400
5. Log in all of my foods - Calories consumed - 1,647
6. Bible study - done
Workout Results - ST Upper body - Biceps,Triceps and Core.
Warm up - Pilates/Yoga and Core Work
One arm horizontal body chops with resistance bands - 3 sets of 12 reps with each arm
Alternating Bicep curls - 3 sets of 12 reps for each arm with 20.2 lb DBs
One arm tricep overhead extensions - 3 sets of 12 reps for each arm with resistance bands.
Cardio - Tread, bike and elliptical intervals with sets of squats and skaters.
Cool down - Pilates/ Yoga and stretching
So, what can I do today? I can start my day with a purpose in mind, and do all that I can to achieve it. Today my mission is to reach all of the goals I have set for myself no matter how small.
Daily Goals - Wednesday 2/4 -
1. Drink at least 128 oz of water - done
2. Take all vitamins and supplements - done
3. Stretch and do at least 20 mins of yoga/pilates - done
4. ST upper body and cardio - Calories burned - 400
5. Log in all of my foods - Calories consumed - 1,647
6. Bible study - done
Workout Results - ST Upper body - Biceps,Triceps and Core.
Warm up - Pilates/Yoga and Core Work
One arm horizontal body chops with resistance bands - 3 sets of 12 reps with each arm
Alternating Bicep curls - 3 sets of 12 reps for each arm with 20.2 lb DBs
One arm tricep overhead extensions - 3 sets of 12 reps for each arm with resistance bands.
Cardio - Tread, bike and elliptical intervals with sets of squats and skaters.
Cool down - Pilates/ Yoga and stretching
Let the countdown begin! 22 more days in Russia!
We are back from our wonderful trip to the US! Everything went extremely well. We bought a house in an area north of Houston called The Woodlands and could not be happier! We love the area and cannot wait to start our new life there! We accomplished a great deal while we were gone. We bought both of our cars, set up the gym memberships and finished everything related to the house. We are now back in Russia for 22 more days, and then on Feb 25th we fly out and begin a whole new adventure back in Texas!
During these last few days I have a list of goals that I would like to reach. It will not only help the time here pass by, but it will also give me a chance to finish strong the journey I started here 3 years ago.
Thank you for your comments and support while I was gone in the states. I am looking forward to getting back so that I can start posting my workouts again. 2009 is going to be such a great year and I look forward to sharing my new and exciting journey with you!
Goals for February -
1. Log my foods daily - (I use a site called myfooddiary.com)
2. Drink at least 128 oz of water
3. Complete schedule workout for the day
4. Take all vitamins and supplements.
Schedule for the week -
Tuesday - Off (recovering from flight back)
Wednesday - ST full body with 45 min treadmill walk with running intervals
Thursday - 45 min treadmill walk with running intervals
Friday- ST full body with 45 min treadmill walk with running intervals
Saturday - Off
Sunday - Off
During these last few days I have a list of goals that I would like to reach. It will not only help the time here pass by, but it will also give me a chance to finish strong the journey I started here 3 years ago.
Thank you for your comments and support while I was gone in the states. I am looking forward to getting back so that I can start posting my workouts again. 2009 is going to be such a great year and I look forward to sharing my new and exciting journey with you!
Goals for February -
1. Log my foods daily - (I use a site called myfooddiary.com)
2. Drink at least 128 oz of water
3. Complete schedule workout for the day
4. Take all vitamins and supplements.
Schedule for the week -
Tuesday - Off (recovering from flight back)
Wednesday - ST full body with 45 min treadmill walk with running intervals
Thursday - 45 min treadmill walk with running intervals
Friday- ST full body with 45 min treadmill walk with running intervals
Saturday - Off
Sunday - Off
Subscribe to:
Posts (Atom)