"You may have a fresh start any moment you choose, for this thing we call 'failure' is not the falling down, but the staying down." Mary Pickford
Today has been fabulous! I feel strong, fit, happy and full of energy! I have pre-logged my food for the day so that I could post early so I can focus on all the last minute things we have to do before our move.
Where ever you are today in your weight loss or fitness journey, strive for something great! Step out of your comfort zone and REACH for all that you can. I was running today to Itrain, and during the run the trainer, Grace, said "You are changing your body". I thought as I was running that every run, every meal we track, every time we strength train, we are changing our bodies. The changes do not occur overnight, but we have to remember to be patient, the changes are on their way. We just need to keep pressing on, one day at a time. So today, set a goal to do what you can to make small changes which over time will change your body and ultimately your life!
Daily Totals -
Time - 63.23
Calories burned - 568
AHR - 135/70% MHR - 177/92%
Calories consumed - 1,611
ST - Chest and Back -
Standard push up - 3 sets of 10 reps
Close grip push up - 3 sets of 10 reps
Staggered hand push up - 3 sets of 10 reps
Close grip lat pulldowns with bands - 3 sets of 15 reps
Wide grip lat pulldowns with bands - 3 sets of 15 reps
Two arm lawnmowers with bands - 3 sets of 15 reps
Scapular retractions with bands - 3 sets of 15 reps
Cardio - 45 mins
10 min warm up walk
30 min run
5 min cool down walk
Tuesday, February 17, 2009
Monday, February 16, 2009
Workout Results 2/16-
Today was a fantastic day! Just knowing that soon we will be home gave me a much needed push and my workouts ROCKED! These last few days are bringing out many emotions. We are of course happy, but I am also a bit sentimental in that this place is where I turned my life around. I could not help but think today of when I first started working out here. I was so scared that I would not succeed. I was afraid of letting down not only myself but my husband and all who believed in me. I took things day by day and now 3 years later I do not recognize the girl who first arrived here, so heavy and out of shape. I am so proud that I did it, I made the most of my time here! It is a feeling that is hard to describe but one that I pray I never forget.
Daily totals -
Time - 95.17 mins
Calories burned - 1,017
Calories consumed - 1,783
Workout 1 - Warm up Cathe Cardio Fusion followed by interval run with 6 sprints, high speed 8.0 mph.
Time - 32.08 mins
Calories burned - 313
AHR - 142/74% MHR - 187/97%
Workout 2 - 4 circuits of Cardio intervals and ST Shoulders, Biceps and Triceps -
Circuit 1 -
10 min warm up run and cardio drills
Shoulder press with sumo squats - 3 sets of 20 reps with 11 lb DBs
Functional rotations with double front raise - 3 sets of 20 reps with 11 lb DBs
5 min run
Circuit 2 -
Front/lateral raise combo - 2 sets of 20 reps with 11 lb DBs, followed by 2 sets of 20 reps with 6.6 lb DBs
Bent over flys - 2 sets of 20 reps with 11 lb DBs, followed by 2 sets of 12 reps with 6.6 lb DBs
5 min run
Circuit 3 -
21's - 4 sets of 21 reps with 11 lb DBs
5 min run
Circuit 4 -
Laying down tricep extensions - 3 sets of 20 reps with 11 lb DBs
Dips - 4 sets of 10 reps
5 min interval run
3 min cool down walk and stretch
Time - 63.09 mins
Calories burned - 704
AHR - 153/80% MHR - 174/91%
Daily totals -
Time - 95.17 mins
Calories burned - 1,017
Calories consumed - 1,783
Workout 1 - Warm up Cathe Cardio Fusion followed by interval run with 6 sprints, high speed 8.0 mph.
Time - 32.08 mins
Calories burned - 313
AHR - 142/74% MHR - 187/97%
Workout 2 - 4 circuits of Cardio intervals and ST Shoulders, Biceps and Triceps -
Circuit 1 -
10 min warm up run and cardio drills
Shoulder press with sumo squats - 3 sets of 20 reps with 11 lb DBs
Functional rotations with double front raise - 3 sets of 20 reps with 11 lb DBs
5 min run
Circuit 2 -
Front/lateral raise combo - 2 sets of 20 reps with 11 lb DBs, followed by 2 sets of 20 reps with 6.6 lb DBs
Bent over flys - 2 sets of 20 reps with 11 lb DBs, followed by 2 sets of 12 reps with 6.6 lb DBs
5 min run
Circuit 3 -
21's - 4 sets of 21 reps with 11 lb DBs
5 min run
Circuit 4 -
Laying down tricep extensions - 3 sets of 20 reps with 11 lb DBs
Dips - 4 sets of 10 reps
5 min interval run
3 min cool down walk and stretch
Time - 63.09 mins
Calories burned - 704
AHR - 153/80% MHR - 174/91%
Sunday, February 15, 2009
Cathe TV Week 1...
Now that the long awaited system from Cathe, STS, has been released, she has started Cathe TV! Below are the first 2 clips explaining the first mesocycle of the program. I am hoping to start day 1 on Monday March 9th. I think it will be a great addition to my triathlon training this Spring as the ST workouts are in a split format and only 3 days a week.
Weekly Schedule....My last week in Russia!!
We are leaving Russia in 5 days now!! Can you hear me screaming with joy?!? So, my mission this week to stay on track despite the move. I want to make the most of these last few days! Below is my workout plan for next few days during our transition from Russia to the US - Feb 15th - Feb 26th
Monday 2/16 -
AM - Morning cardio on tread 30 mins.
PM - ST - Shoulders, Biceps, Tris with 30 min cardio intervals between sets.
Tuesday 2/17 -
AM - Morning cardio on tread 30 mins
PM - ST - Chest and Back with 30 mins of cardio intervals between sets.
Wednesday 2/18-
AM - Morning cardio on tread 30 mins
PM - ST - Lower body and Core with 30 mins of cardio intervals between sets.
Thursday 2/19-
AM - Morning cardio on tread 60 mins.
Friday 2/20 - LEAVING SIBERIA!!!! Flying to Moscow, then to Norway for a few days. I will try and get some good workouts while there in the hotel gym.
I will try and post an update when we finally land in Houston on the 26th! Once we land I will take the day off to rest and recover, then it is back to the gym!!
Hope everyone has a successful week and you meet all your goals!
Work hard, reach high!
Monday 2/16 -
AM - Morning cardio on tread 30 mins.
PM - ST - Shoulders, Biceps, Tris with 30 min cardio intervals between sets.
Tuesday 2/17 -
AM - Morning cardio on tread 30 mins
PM - ST - Chest and Back with 30 mins of cardio intervals between sets.
Wednesday 2/18-
AM - Morning cardio on tread 30 mins
PM - ST - Lower body and Core with 30 mins of cardio intervals between sets.
Thursday 2/19-
AM - Morning cardio on tread 60 mins.
Friday 2/20 - LEAVING SIBERIA!!!! Flying to Moscow, then to Norway for a few days. I will try and get some good workouts while there in the hotel gym.
I will try and post an update when we finally land in Houston on the 26th! Once we land I will take the day off to rest and recover, then it is back to the gym!!
Hope everyone has a successful week and you meet all your goals!
Work hard, reach high!
Saturday, February 14, 2009
Turbulence Training 6 min abs...
A fellow blogger recently asked me about cross body mountain climbers. This is a core move that I use and I find it very effective. Here is a wonderful 6 min ab routine from Men's Health Trainer and author of Turbulence Training Craig Ballantyne, that includes one of my favorites, cross body mountain climbers....
To find out more about Turbulence Training - Click here. The workouts of this program are amazing!
To find out more about Turbulence Training - Click here. The workouts of this program are amazing!
Friday, February 13, 2009
Workout Results 2/13-
I worked hard today, but my legs were sore, big time! Not sure if it is soreness from my glut work the other day or the 15% incline from yesterday, regardless, I am feeling it!! I had to really push myself to work hard, but it was well worth it as I had a fabulous workout. My ST was light today, I went for higher reps with low weight. I am trying to build up my endurance again since I took a break from lifting. My run felt great, my knee surprised me and held in there! Go knee Go! I am still icing 3 times a day, so I am hoping that all the TLC I have been giving it will pay off.
As far as my meals, I did well. I logged my foods during the day all except for dinner. We are having one last dinner with some of our friends here in Russia before we leave. I do not know what I will be eating but I promise to be good! I have done well with my deficits this week so we can count this as my cheat meal...I do deserve one...right?
Everything is going well with the move. We are still waiting to hear when the movers will be here to pack and ship our belongings that are going back to the US with us. They are going to take my treadmill away....I am so sad!! It will be about 2 months before it arrives back in Texas, where we are moving. I will still have the bike here in Russia with me so I will not be without a source of cardio for those last few days. We are flying out to Moscow in exactly one week from today! You can imagine how excited we are!
Stay strong and focused this weekend!
Goals for 2/13 -
1. Drink 128 oz of water - done
2. Log all foods for the day - done with the exception to dinner (eating out tonight)
3. Cardio - 45 mins and ST - Full body/Core - done
4. Ice my knee 3 times - done
5. Take all vitamins and supplements -done
Cardio - 44 mins
30 min Run with sprint intervals followed by a 3 min cool down walk.
11 mins of hill intervals on bike.
Full Body ST with Core -
Standard military push up - 20 reps
Diamond push up - 20 reps
Wood choppers with sumo squat - 3 sets of 15 reps with one 17 lb DB
One arm horizontal chops with bands - 3 sets of 15 reps for each arm
21's - 3 sets of 21 reps with 11 lb DBs
One arm tricep extensions - 3 sets of 15 reps for each arm with 11 lb DB
Sumo squat to press - 3 sets of 15 reps with 11 lb DBs
Lawnmowers - 3 sets of 15 reps for each side with bands
Plank hold to failure - 3 reps
Cross body mountain climbers - 20 reps
Mountain climbers - 20 reps
Standing oblique crunch - 3 sets of 15 reps for each side
Suitcase crunch - 3 sets of 15 reps
Total Time - 75.14
Calories burned - 862
AHR - 155/81% MHR - 188/98%
Calories consumed - 1,002 (not including dinner out) I will eat well...promise!
Looking ahead to this weekend....MUST stay on track despite the move!
1. Drink 128 oz of water each day
2. Log in all my foods for the day
3. Do not forget to ice my knee 3 times a day
Saturday 2/14 - 45 min cardio - Run/Bike
Sunday 2/15 - Day off
As far as my meals, I did well. I logged my foods during the day all except for dinner. We are having one last dinner with some of our friends here in Russia before we leave. I do not know what I will be eating but I promise to be good! I have done well with my deficits this week so we can count this as my cheat meal...I do deserve one...right?
Everything is going well with the move. We are still waiting to hear when the movers will be here to pack and ship our belongings that are going back to the US with us. They are going to take my treadmill away....I am so sad!! It will be about 2 months before it arrives back in Texas, where we are moving. I will still have the bike here in Russia with me so I will not be without a source of cardio for those last few days. We are flying out to Moscow in exactly one week from today! You can imagine how excited we are!
Stay strong and focused this weekend!
Goals for 2/13 -
1. Drink 128 oz of water - done
2. Log all foods for the day - done with the exception to dinner (eating out tonight)
3. Cardio - 45 mins and ST - Full body/Core - done
4. Ice my knee 3 times - done
5. Take all vitamins and supplements -done
Cardio - 44 mins
30 min Run with sprint intervals followed by a 3 min cool down walk.
11 mins of hill intervals on bike.
Full Body ST with Core -
Standard military push up - 20 reps
Diamond push up - 20 reps
Wood choppers with sumo squat - 3 sets of 15 reps with one 17 lb DB
One arm horizontal chops with bands - 3 sets of 15 reps for each arm
21's - 3 sets of 21 reps with 11 lb DBs
One arm tricep extensions - 3 sets of 15 reps for each arm with 11 lb DB
Sumo squat to press - 3 sets of 15 reps with 11 lb DBs
Lawnmowers - 3 sets of 15 reps for each side with bands
Plank hold to failure - 3 reps
Cross body mountain climbers - 20 reps
Mountain climbers - 20 reps
Standing oblique crunch - 3 sets of 15 reps for each side
Suitcase crunch - 3 sets of 15 reps
Total Time - 75.14
Calories burned - 862
AHR - 155/81% MHR - 188/98%
Calories consumed - 1,002 (not including dinner out) I will eat well...promise!
Looking ahead to this weekend....MUST stay on track despite the move!
1. Drink 128 oz of water each day
2. Log in all my foods for the day
3. Do not forget to ice my knee 3 times a day
Saturday 2/14 - 45 min cardio - Run/Bike
Sunday 2/15 - Day off
Thursday, February 12, 2009
Workout Results 2/12 -
"Sow a thought, and you reap an act; sow an act, and you reap a habit; sow a habit, and you reap a character; sow a character, and you reap a destiny." Charles Reader
1. Drink 128 oz of water - done
2. Log all foods for the day - done
3. Cardio - at least 30 mins - done
4. Ice my knee 3 times - done
5. Take all vitamins and supplements - done
Treadmill intervals of walking - 5%, 10% and 15% incline.
Time - 40.22 mins
Calories burned - 297
AHR -125/65% MHR - 166/86%
Calories consumed - 1,607
What I will be working towards tomorrow 2/13 -
1. Drink 128 oz of water
2. Log all foods for the day
3. Cardio - 45 mins and ST - Full body/Core
4. Ice my knee 3 times
5. Take all vitamins and supplements
1. Drink 128 oz of water - done
2. Log all foods for the day - done
3. Cardio - at least 30 mins - done
4. Ice my knee 3 times - done
5. Take all vitamins and supplements - done
Treadmill intervals of walking - 5%, 10% and 15% incline.
Time - 40.22 mins
Calories burned - 297
AHR -125/65% MHR - 166/86%
Calories consumed - 1,607
What I will be working towards tomorrow 2/13 -
1. Drink 128 oz of water
2. Log all foods for the day
3. Cardio - 45 mins and ST - Full body/Core
4. Ice my knee 3 times
5. Take all vitamins and supplements
Wednesday, February 11, 2009
Workout Results 2/11 -
"This is the beginning of a new day. You have been given this day to use as you will. You can waste it or use it for good. What you do today is important because you are exchanging a day of your life for it. When tomorrow comes, this day will be gone forever; in its place is something that you have left behind...let it be something good." - Author Unknown
I did well today. My legs were still sore from Cathe's Butts and Guts dvd from Monday, but I pushed through. I feel accomplished, strong and proud that I pressed on another day...
Work hard, reach high!
1. Drink 128 oz of water - done
2. Cardio - 60 mins - done
3. Yoga - 30 mins - done
4. Take all supplements and vitamins - done
5. Log all my foods for the day - done
6. Ice knee 3 times - done
Lower body toning with cardio drills - 30 mins
45 min Treadmill - 5 min warm up walk, 40 min run with one interval of squats.
Lower body work -
Sumo squats - 3 sets of 40 reps - 20 full reps/20 pluse reps
Hammer punches with lunge - 3 sets of 20 reps for each leg.
Low pluse lunges - 3 sets of 20 reps for each leg
Squats - 3 sets of 40 reps - 20 full reps/20 pluse reps
Time - 75.25 mins
Calories burned - 757
AHR -148/77% MHR - 185/96%
Calories consumed - 1,762
I did well today. My legs were still sore from Cathe's Butts and Guts dvd from Monday, but I pushed through. I feel accomplished, strong and proud that I pressed on another day...
Work hard, reach high!
1. Drink 128 oz of water - done
2. Cardio - 60 mins - done
3. Yoga - 30 mins - done
4. Take all supplements and vitamins - done
5. Log all my foods for the day - done
6. Ice knee 3 times - done
Lower body toning with cardio drills - 30 mins
45 min Treadmill - 5 min warm up walk, 40 min run with one interval of squats.
Lower body work -
Sumo squats - 3 sets of 40 reps - 20 full reps/20 pluse reps
Hammer punches with lunge - 3 sets of 20 reps for each leg.
Low pluse lunges - 3 sets of 20 reps for each leg
Squats - 3 sets of 40 reps - 20 full reps/20 pluse reps
Time - 75.25 mins
Calories burned - 757
AHR -148/77% MHR - 185/96%
Calories consumed - 1,762
Midweek Motivation!
Happy Wednesday! This is the day where we often times slow down and loose track of the goals we set out to accomplish at the beginning of the week. Here are a few quotes to keep you motivated for the day...
"Character may be manifested in the great moments, but it is made in the small ones." Phillips Brooks
"Don’t limit yourself. Many people limit themselves to what they think they can do. You can go as far as your mind lets you. What you believe, remember, you can achieve." Mary Kay Ash
"Dreams are renewable. No matter what our age or condition, there are still untapped possibilities within us and new beauty waiting to be born." Dr. Dale Turner
"I'm not afraid of storms, for I'm learning to sail my ship." Louisa May Alcott
"I've learned from experience that the greater part of our happiness or misery depends on our dispositions and not on our circumstances." Martha Washington
"It is not because things are difficult that we do not dare, it is because we do not dare that they are difficult." Seneca
"Live your life each day as you would climb a mountain. An occasional glance towards the summit keeps the goal in mind, but many beautiful scenes are to be observed from each new vantage point. " Harold B. Melchart
"Character may be manifested in the great moments, but it is made in the small ones." Phillips Brooks
"Don’t limit yourself. Many people limit themselves to what they think they can do. You can go as far as your mind lets you. What you believe, remember, you can achieve." Mary Kay Ash
"Dreams are renewable. No matter what our age or condition, there are still untapped possibilities within us and new beauty waiting to be born." Dr. Dale Turner
"I'm not afraid of storms, for I'm learning to sail my ship." Louisa May Alcott
"I've learned from experience that the greater part of our happiness or misery depends on our dispositions and not on our circumstances." Martha Washington
"It is not because things are difficult that we do not dare, it is because we do not dare that they are difficult." Seneca
"Live your life each day as you would climb a mountain. An occasional glance towards the summit keeps the goal in mind, but many beautiful scenes are to be observed from each new vantage point. " Harold B. Melchart
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