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....

I´m back…and also on (another) track

First, sorry for my long absence… I really have a guilty conscience!  

On my facebook page I gave from time to time a small vital sign.

With these words, I promise for post more regularly!!

Regarding a very stressful time of my study (I do this via distance learning) my sport workload came to a standstill. My daily routine was like a rat in a hamster wheel: After coming home from the office late in the evening I learnt rd. about 3 hours before going to bed.  Almost every weekend I have had a another course and test of different study modules.  I hadn´t have a real worklife-balance!!

This resulted in passing my first targeted cornerstone: the 10K Run on May 5. I didn´t feel fit and ready for this challenge. Sorry! 

Last weekend – when I was in Munich for doing a test – my level of stress was so high, that I decided for stopping learning and going to the gym.

And… that felt soooo good! How I missed that…  On the next day I felt a little muscle sore and grin about feeling my body again!

Whereby my absence of any exercise for rd. about 5 weeks  I´m sorry to have to tell you, that I have to abort this year´s Beachbody Challenge. 

But that doesn´t mean, that I wouldn’t do any kind of sport.

As some of my reader already know, that I´ll be at the East coast of the States for 3 Weeks in October, I have set my next goal: 

Being in shape for Boston and New York! 

 

That´s exactly 20 weeks (rd. 140 days) from now and I´m looking for an intense exercise plan with fast results. GET GOING!!!

In this timespace there is my next cornerstone involved: 10K on Sept 29th.

I decided to do a mixture of Beachbody´s P90X and Insanity program (I have both DVD-Sets at home for years,…unused!!) and doing also some Freeletics, Running and Weight Training at the gym.  Before entering the plane I´ll show you the traditional before-after pics!!!

Beachbody’s multi-level series P90X and Insanity are both considered to be “extreme” workouts, aimed at pushing your body to the next level. Both programs are aimed at building stamina, muscle and endurance (along with shedding fat and weight)

via google

The core of Freeletics is a set of predefined high-intensity workouts. All workouts are bodyweight only. You always do them as fast as you can. They only take between 5 and 45min. Parks, sports fields, gyms and the like are well suited. However, you can do most workouts at home as well. For some no equipment is required, for others a pull-up bar, a wall or some sort of running track. Also, Freeletics can be trained both alone and in a group. The high intensity leads to impressive results despite significantly reduced workout times. Also, you only need your bodyweight. That means you can work out efficiently anywhere and with little time. (here is the link to the facebook page: >click<)

 

via tumblr

But that´s only one side of the coin of success. As you know, besides exercise the right nutrition is also essential to have a successful body transformation.

Since November 2012 I eat (either more or less) clean - sometimes with low-carb, sometimes without.

I try to eat rd. about 5 meals and drink at least 2,5 liters (0,6-0,8 gallons). But unfortunately I didn´t drop any pound - it´s fluctuate between -1,5 kg (- 3 lbs) and +1,5 kg (+ 3 lbs)...no matter if I do sports or not. Therefore I´ll do more sport to kick my metabolism.

I´ll post in the next day a typical daily meal plan (including some pics and recipes).

Stay tuned and healthy!!!