Starting healthy and sporty in 2014

My dear follower,

hope, you started healthy and without a hangover into New Year. :-)

In the first days of this new year I did some cleansing days (which I also did in summer 2013) with a lot of green tea, water, simple vegetable stock and rice cakes. It´s like an detoxification for your body, because you drink rd. about 3-4 liters (1 gallon) a day. When I did this the last time, I noticed, that dropping pounds was more easily. In this 4 days I dropped 4 pounds (2 kg) - with a remark, that water was the most of the weight loss.

Yesterday was January 4th. Now you think, okay, that´s not a special day.... you´re absolutely right! Excerpt the fact, that in exactly 3 months on April 4, I´ll be a thirty-one-year-old lady... :-)

Three months.... this space is exactly 90 days (13 weeks). As you read in my New Year Resolutions, for reaching successfully your goals you have to break your goal into small steps.
As mine is to reach a healthy body shape, I think the first step is to focus on these ninety days.....90 days are a reasonable time frame and enough time for a visible body change. (One of the most famous workout programs has also a duration of 90 days... see P90x of beachbody.com)

I created for my own progress documentation my own fit book (in the style of this fitbook).
(Note: normally I would buy it, but the delivery time was too long from the States to Germany until New Year's Day).

Spurred on the before-after progress pics on the web (which can be found in droves these days), I took also initially some before-pictures of my body, I weighed and measured myself. As I also promised to stand out against the background of my blog and to be more visible for my readers I´ll show you some of my progress pictures.

To be honest, it´s really a difficult step for me to show you my pics, because I feel ashamed, how I lost self control over my body in the past years and I couldn´t believe how difficult the way is to come back to a shaped body. Although, 2013 was a sporty year for me (incl. participating in a half marathon and dropping 20 pounds), I still don´t feel comfortable in my body.

On November 2012 I started this blog with 205 pounds, now I´m at 185 pounds, my goal weight is between 143 and 154 pounds... (I´m 5'10'') - so you see there are at least 30 more pounds to drop. But I don´t only want to drop the weight to see the number on my scale, but more I would like to shape my body with lean muscles.

Currently I´m size 14 (starting on size 16-18) and at the end I want to have a 8-10.

For reaching my goal, I created a training plan and a nutrition plan with some essential supplements.

WEEKLY TRAINING PLAN
- 3x weight lifting,
- HIIT and
- 2x cardio/running
- thinking of adding P90x :-)

DAILY NUTRITION PLAN
- after getting up: multivitamin supplements
- breakfast:(CARBS+PROTEINS) oatmeal, whey, milk, cinneamon and some berries or rice cake, no-fat cream cheese, chicken breast and cheese
- snack: 1 apple
- lunch:(CARBS+PROTEINS) rice, lean meat or fish and a lot of vegetable
- snack: some almonds
- pre-workout: BCAA + L-Carnitine
- post-workout: BCAA + Glutamine
- dinner:(NO CARBS) salad with egg and tuna or lean meat with a lot of vegetable
- before sleeping: whey


On my facebook page I´ll try to show you some receipes, nutrition and workout pics and as a weekly summary a new post on this blog here....

Let´s get started...!!! Wheeeoooo! :-)

As a good starting motivation I ordered some gym apparel - the next post will follow soon.

Stay healthy and -importantly- tuned....

New Year´s Resolution 2014

With the new year just around the corner, now’s the time to start thinking about your 2014 resolutions.

We all know the drill: we start the year with good intentions, motivated and completely focused on what we want to achieve. Yet, how many of us actually keep our new year’s resolutions past January? A study found that 52% of resolution-makers were confident that they’d achieve their goals, yet only 12% succeeded.

The secret to keeping your new year’s resolutions

So, what’s the secret? The success is to plan ahead, identified a single resolution, set step-by-step goals, tracked their progress and made their commitment known publicly.

Plan ahead

Don’t wait until the new year to think about your resolution. Last minute decisions tend to be based on what is on your mind at that time. Instead, take some time now and reflect upon what you really want to achieve.

Identify one resolution only

Once you’ve really thought about what it is you want to accomplish in 2014, it is important you narrow it down to only one resolution. Many people often make the mistake of trying to achieve too much. The chances of success are greater when people channel their energy into changing just one aspect of their behavior.

Start small

There’s is literally nothing more daunting and demotivating than being faced with a huge task. Let’s take improving your fitness as an example, just thinking about it down makes it feel somewhat impossible. So, start by breaking it down into smaller and more tangible to-dos, like go for a jog twice a week, develop a healthy weekly menu plan, walk to work, instead of catching the bus, etc. Then set one main to-do for each week that is related to your fitness goal. All the steps are then visible from the beginning, so it’s clear the path you need to take.

Keep track of your progress

It’s very important to know where you’re heading and to make a note of your progress on the way. Tracking your goals (complete with Due Dates and Reminders) helps to maintain momentum and can help to ward off disillusionment. Plus there is nothing more satisfying than checking off your to-dos along the way.

Ask for support

Once you’ve set out all the steps you need to take to smash your new year’s resolution, try sharing your list with a trusted friend or loved one. Not only will you be ten times more likely to stick to your resolutions, they’ll also be able to help keep you honest, provide moral support and be there to celebrate with you, when you accomplish your goals.

Write down a Checklist 

• Measure yourself (not only by scale, but also with your tapeline)
• Although esp. at the beginning its difficult, but essential: make some ‘before’-selfies (just for you!! – you´ll be very proud of yourself how far you come!!)
• Set your goals
• Write down your goals
• Identify and choose only one resolution and focus
• Break down your goals into small steps
• Include some motivational rewards – you deserve it! What are the requirements to earn that reward? New athletic apparel? A new haircut ? Keep it in budget, but it should be something you can get excited about.
• Start tracking (if you need a good template, I would choose one of the following: [MOLESKINE WELLNESS JOURNAL] or [FITBOOK by FITLOSOPHY]. You canalso keep tracking on your personalized app [FITAPP] for android or IOS.
• Focus on your goal by illustration your look after reaching your goal and by imagination of your new body feeling - in case of a athletic resolution. You´ll find a lot of motivational pics on [Pinterest]
• Review your progress
• Sign up for participation in a sporting event
• Don´t forget to be too strict, if you get off course. Review what happened and jump back on track!!

MY RESOLUTION OF 2014 WILL BE TO CONTINUE MY WAY OF GETTING BACK IN SHAPE BY LOSING THE LAST POUNDS UNTIL REACHING MY (HEALTHY) BODY WEIGHT.

PASSING IN REVIEW, [2013] I STUMBLED TOO OFTEN IN TERMS OF MY CLEAN EATING-NUTRITION AND MY CONTINUOUSLY TRAINING: I'LL TRACK MY PROGRESS BY SHARING WITH YOU ALL GUYS. THAT MEANS, I'LL PROMISE TO POST MORE DETAILS ON MY BLOG.