Back to business

I'm back to Germany after my 3-weeks trip to Boston and New York.

On the one hand I'm sad, because this time had flown so fast. I had really a great time in the States, met so many nice people who became good friends and -as you all know - I reached my most ambitious fitness goal ever: my participation in the BAA Half Marathon on October 13.

On the other side, it's also a good feeling to be home again in a familiar surrounding.


Did you know, that Christmas is closing in very fast....? Or to be more precisely: today in 8 weeks!!

In the Christmas season I'll be off to Chamonix, France for a cozy 4-days skiing vacation at Montblanc with my fiancé. We'll stay in a new hotel next to the mountain with a lovely spa!!

As this 8 weeks are a manageable period, I will come back and keep intense focus on my nutrition and training plan as before.

Although I didn't gained any weight during my US trip, I want to lose more weight.

In the last few months I lost 10 kg (20 lbs) so far, but that's not enough. I want to reach my finish weight until upcoming summer 2014.... 15 more kg (30 lbs) to go.

As promised I'll post more information and pictures of receipes, progress and training moves.

I wish you all a happy Monday...

Let's do it!!

Stay healthy and eat clean.

Beachbody Challenge 2013 - Week 10

My own Beachbody Challenge has started on Feb 1, 2013.
In the following 20 weeks - until beginning of summer in Germany - I want to move up a gear and keep my eyes on low-carb clean eating in combination with 4-5 times training a week.

 

Here´s my summary of the half-time of my beachbody challenge - Week 10:

Friday, April 5

As every friday, I do the bootcamp class. We did some training with our own body weight and with elastic. At our final exercise we did a HIIT-training. After coming home I moved directly into my bathtub!!

Saturday, April 6

As some of my facebook readers know, I bought new shoes for my outdoor activities.

Sunday, April 7

Training session with my boyfried at the gym - weight training for my upper body!

Monday, April 8

Another sweaty training for my lower body!

Tuesday, April 9

- Rest - 

Wednesday, April 10

I did Cardio at the bicycle in the gym.

Thursday, April 11

- Rest - 

Maybe you wonder, why you see the American Flag in the collage at the beginning of this page.... stay tuned for my next post!! I have a little announcement! :o)

Stay healthy and tuned!

Beachbody Challenge 2013 - Week 9

My own Beachbody Challenge has started on Feb 1, 2013.
In the following 20 weeks - until beginning of summer in Germany - I want to move up a gear and keep my eyes on low-carb clean eating in combination with 4-5 times training a week.

Here is the summary of my 9th week:

Friday, March 29
Friday is always Bootcamp time. We do a combination of cross-fit, strength-training, calisthenics, plyometrics, functional training and aerobic training...everything outdoor with no excuses of bad weather!! This is really exhausting! 

Saturday, March 30
- Rest -

Sunday, March 31
I planned to do a run outside, but unfortunately the weather was so muddy, so I decided to go into the gym. 

Monday, April 1
As some of my readers know, I quitted my attendance of Monday´s Zumba Class. But instead of Zumba I did (with my bf) some weight and strength training for the upper body at the gym.

Tuesday, April 2
- Rest-

Wednesday, April 3
Another weight and strength training for the lower body plus cardio training at the treadmill for 45 minutes.

Thursday, April 4
Yeah! Celebrating my 30th birthday. I tried to eat not too much of my birthday cake!.... with success :o)

Stay healthy and keep in progress!

Beachbody Challenge 2013 - Week 8

My own Beachbody Challenge has started on Feb 1, 2013.
In the following 20 weeks - until beginning of summer in Germany - I want to move up a gear and keep my eyes on low-carb clean eating in combination with 4-5 times training a week.

Here´s my diary of Week 8

Friday, March 22
Friday is Bootcamp time!!! A little bit cold, but really good! The pain is worth!

Saturday, March 23
- Rest - and studying

Sunday, March 24
It´s time for partnering training session in the gym. We did together a weight training for the lower body (including ab training all time).

Monday, March 25
I did a 45 min cardio session on the treadmill in the gym.

Tuesday, March 26
- Rest-
I feel that I get a cold in the nose. I take my wonder drug: aspirin complex and a sachet of zinc for my body defense. Nevertheless, it was a good day: Today we reached our 1000th view of my blog! Thank you very much for your motivation!!!

Wednesday, March 27
Unfortunately I didn´t feel better. So today I do another rest day and take another sachet of zinc and other vitamines.

Thursday, March 28
Yeah! My health is fully restored! Thank you wonder drug and zinc and gallons of tea!! Starting a light full-body training in the gym.

Stay healthy and share and like my blog and my facebook page....

Beachbody Challenge 2013 - Week 7

My own Beachbody Challenge has started on Feb 1, 2013.
In the following 20 weeks - until beginning of summer in Germany - I want to move up a gear and keep my eyes on low-carb clean eating in combination with 4-5 times training a week.

Here´s my diary of Week 7

Friday, March 15: 
As some of you know, besides full-time working and additional part-time distance learning we refurbish our house. Today we got our new kitchen furniture. And it looks AMAZING!! I´m looking forward to cook more healthy food stuff..... counting the days for the move into the house in autuum 2013!!! Regarding the time in the house I couldn´t participate in the bootcamp class! :o(

Saturday, March 16:
-Rest-

Sunday, March 17:
Weight training session in the gym: Upper body! Wheeeooo! Greeting from the aching muscles!
I did the Training of the Labrada Lean Body Challenge (page 5 ff)

Monday, March 18:
I decided to quit the attendance of the weekly Zumba-Class (just) for a while, because I noticed, that the combination of weight training and cardio/running will give me more than "just" dancing to the beat.
So I did a training session on the treadmill - unfortunately inside due to the really cold weather here in Germany!

Tuesday, March 19
- Rest

Wednesday, March 20
Here in Germany today it is the beginning of spring - but only calendrical. The temperatures here are as cold as in winter... including snow!!

Thursday, March 21
- Rest-

Stay healthy and tuned!!

Beachbody Challenge 2013 - Week 6

My own Beachbody Challenge has started on Feb 1, 2013.
In the following 20 weeks - until beginning of summer in Germany - I want to move up a gear and keep my eyes on low-carb clean eating in combination with 4-5 times training a week.

Here´s my diary of Week 6:

Friday, March 8:
I only say two words: BOOTCAMP BABY!!!!

Saturday, March 9:
- Relaxing and stretching the legs -

Sunday, March 10:
YOU WON´T BELIEVE IT! I woke up at 9 am and looked out of my window. There was such a lovely weather: blue sky and the sun gave me the first springlike feeling. So I decided to run.... It prickled in my feets! Without a time-referenced goal I started to run.... The temperature and my condition was in perfect condition! Normally I run a distance of 3 - 5 km (1.8 - 3.1 miles) but I wasn´t able to stop myself.... so I run 9,7 km (6 miles)!!!
This was the longest distance I ever run! And I felt great!
(But unfortunately I got two big blisters on my feets :o( 

Monday, March 11:
I had a dentist´s appointment - Bleaching... for my very first time! Gosh....... But you know: BEAUTY KNOWS NO PAIN! Besides my body transformation I want to look good - with every space of my body!
Therefore I didn´t have the Zumba class - but I went to the gym for doing some weight training. 

Tuesday, March 12:
- Rest - 

Wednesday, March 13:
Doing some sports at the gym with my bf .... cardio and weigh training!!! I like it!

Thursday, March 14:
- Rest -

Stay healthy and go running!

Beachbody Challenge 2013 - Week 5

My own Beachbody Challenge has started on Feb 1, 2013.
In the following 20 weeks - until beginning of summer in Germany - I want to move up a gear and keep my eyes on low-carb clean eating in combination with 4-5 times training a week.

First, I want to thank you all for following me on facebook. This week we welcomed the 50th follower!!

Here´s my diary of Week 5:

Friday, March 1:

Another month - but same Sport: every Friday I attend the Bootcamp class... I love it, because you know, what you did after a class...!

Saturday, March 2:

- Rest - 

I bought new babes: Nike Free Running Shoes! I love it!

Sunday, March 3:

I went to the gym and did some cardio on the treadmill. 

Monday, March 4:

Normally Monday is Zumba-Day.... but today I was a little bit bored of Zumba - so I decided to do some weight lifting in the gym. 

Tuesday, March 5:

- Rest -  

Wednesday, March 6:

Today my bf and I did some weight training and cardio at the gym... oooh - I augur ill. I know, I´ll have sore muscles in the next days :o)

Thursday, March 7:
-Rest- 

Here are my new lovely shoes:

Stay healthy and eat clean!

Beachbody Challenge 2013 - Week 2

My own Beachbody Challenge has just started on Feb 1, 2013.
In the following 20 weeks - until beginning of summer in Germany - I want to move up a gear and keep my eyes on low-carb clean eating in combination with 4-5 times training a week.

Here´s my diary of Week 2:

Friday - Feb, 8
As mentioned in my last post I got suddenly a massive cystitis with medical treatment of antibiotics. So I have to interrupt my training until Monday Feb 11, because antibiotics and sport do not mix - unfortunately!!! And therefore I have to cancel my participation in the bootcamp class. Stretching the legs and drinking a gallon of tea was the mission!

Saturday - Feb, 9
- forced break -

Sunday - Feb 10
- forced break - 

Monday - Feb, 11
As in Germany there is the 5th season - Carnival, there is no Zumba Class today. So I did another bootcamp class to re-push my body and my metabolism after the long time of compulsory break.
And what can I say? - I really loved to workout! 

Tuesday - Feb, 12
- Rest -

Wednesday - Feb, 13
After my cystitis I got a slight cold. But I didn´t want to wait longer until going back to the gym. So I used my meds and gone to the gym, because it´s only 12 weeks to my first cornerstone this year: 10K on May 5!  

The first training contained of 30 min running with 9 km/h speed to reach 4-5 km.
(max HR: 70-80%) I did 4 km in 32 min.... Not perfect, but a nice start.

Thursday - Feb, 14
Valentine's Day - Rest -
Exact to Valentine´s the postman gave me a long-awaited package from USA... it´s the silicon bracelet from Kelsey Byers with the following slogan: EAT CLEAN and if you turn around FOLLOW YOUR DREAMS. Besides this bracelet there was a really nice surprise in it: a picture with a personal dedication of Kelsey! That´s motivation pure!!!


From Feb, 17-22 I'll go for skiing in a lodge in the alps. That means, exercise the whole 5 days - without falling off the track of clean eating!!! Yiihaaw!

via pinterest

 Isn´t it cute?!?

Stay healthy and enjoy the lovely sides of the winter!

Eat clean and work out

I know that I didn't mentioned the topic 'nutrition' yet. The reason is, that I had so many several nutrition and diet plan in the past but without consistency. The most of them weren't suitable for a very busy full time worker as me: after a few days of strictly following the plan I lost more and more the motivation and ate that food what I shouldn't. The ups and down results now as a huge number displayed on my scale.

As I'm very interesting in the nutrition (what will happen with my body if I'll eat the right/wrong food) I was looking for some of the fitness groups and discussion panels of the web.

One of them, which I really like is bodybuilding.com
(Don't get a panic attack when you read "bodybuilding".) :-)

I'm fascinated with working out to be the strongest that you can be while also maintaining a feminine and sexy form with curves in all the right places. I've never been a fan of skinny and flat, but I've always been a fan of being FIT and STRONG. So basically, this is me trying to say that I'm going to step up my game another notch. Now I´ll include weight training in my fitness plan.

On this site there's a really good 12-weeks female fitness plan of Jamie Eason (http://www.bodybuilding.com/fun/jamie-easons-livefit-introduction.html) , motivational pics of female body transformations and nutrition plans....and all of them are free!! (The only fee is to get your ass off the couch).

Here are two examples of body transformations which awake my interest.
http://www.bodybuilding.com/fun/body-transformation-clean-eating-made-her-a-model.html (she´s as tall as me)
http://www.bodybuilding.com/fun/body-transformation-fitness-formula.html

The intention of the several nutrition plans are: eat clean!!

That mean exactly: eat only that kind of food, which comes naturally from the nature and avoid all processed food (relying on fresh fruits, fish, lean meat, vegetables and whole grains rather than prepackaged or fast food).

Here are a program of Kelsey Byers Challenge Program and Mealplan.

via pinterest

That clean eating in addition with weight training (starting this week) and cardio should be my formula for a nice shaped and healthy body 2013 - besides reaching all of my planned cornerstones!

Finally, it's a pleasure for me to tell you all, that I lost 1,3 kg last week. Okay, that's only a finger in the dike, but a nice beginning!!!

via pinterest