Thank you for 50 Facebook-Follower!!!

WOW!! You're amazing! I have now 50 readers on facebook!

Thank you everyone for your incredible enthusiasm and support! That helps me for keeping in progress!

Together we´ll have a sporty and fit 2013!!! Come on - it´s only 3 months to summer!!

If you have any comments or suggestions on my blog, you´re very welcome to contact me.
In one of my next post I´ll write more details of my nutrition way: Clean eating!

Stay healthy and share my facebook page!

Beachbody Challenge 2013 - Week 4

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 4:

Friday, Feb 22

Friday is Bootcamp-Time. We do sport outdoor - in any wind and weather. It´s a high intensive mixture of cardio and strength training..like HIIT or Tabata...sometimes with elastics, but almost with our own body weight.

Saturday, Feb 23

- Rest -

Sunday, Feb 24

I did the Zumba Masterclass and rocked over 1136 kcal in two sweaty hours. Here and here you can read the summaries of my both last Masterclasses.

Monday, Feb 25

Every Monday evening I do Zumba. This is a routine since Summer last year. And it makes a lot of fun: Dancing and jumping to the beat - I think, it looks very funny!

Tuesday, Feb 26

- Rest -

Wednesday, Feb 27

I pushed my boyfriend to do some sports with me in the gym. 

And now he push me with weight training and cardio, too. That´s pure motivation.

Thursday, Feb 28

- Rest - 

 

Stay healthy and push youself to your own limit to reach the best shape of your life!

Beachbody Challenge 2013 - Week 3

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 3: 

First, Sorry for my long absense, but as announced in my last post I was from Sunday Feb, 17th to Friday Feb, 22th in vacation for skiing in the alps.The weather was marvelous, the snow was gorgeous and we had a lot of fun in our lodge.
(I apologize for my incomplete meal diary, but the connection to the web was really poor!)

Due to the daily skiing – I burned rd about 1200 to 1600 kcal a day !! – I had to change a little bit my nutrition. I tried to eat also clean, but not to eat low carb, because I need this essential additional energy.

For sure, there was one or another cheat meal also included. I enjoyed every bit. :D

But unfortunately this little change in my meal plan came to a problem. I won´t say, that I fell completely off the wagon, but I´m struggeling with coming back to my clean eating plan. The craving for some candies is really high.

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As a consequence, my scale didn´t give me a reason to smile – I have a stagnancy….I don´t know, if the stagnancy of my weight is a result of a muscle growth in my legs due to the daily skiing or if my body is just confused!

The last days I rethink my nutrition and training plan. But I didn´t find any blooper.
So I “only” have to be patient – but to be honestly – that´s one of my biggest problems…..

To call back in my mind, in exactly 10 weeks I participate in my first 10K-competition! And only 3 weeks later there´s my second cornerstone of 2013: The wedding of my lovely co-worker Susanne. The last week of May I´ll be in vacation again for a trip through some different states of Germany. We´ll meet our friends of the above mentioned lodge again. We are really impatient for meet them again.

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But, as the quote of my personal trainer: NO PAIN – NO GLORY…. So I have to earn this pleasure. My biggest motivation is the imagination of a really hot body on the wedding and the trip through Germany. 

Friday - Feb, 15
Friday is Bootcamp Day. We did a real hard training, because after our training we got a little surprise (some nice canapés) due to the first anniversary of Bootcamp Ulm.

I rocked 704 kcal in 45 minutes.

Saturday - Feb, 16
After studying at the university I went home for packing my bags with the snow stuff for the upcoming winter holiday with skiing on a lodge in the alps.

Sunday - Feb, 17
- first day of skiing - 

Monday - Feb, 18
- Skiing -

Tusday - Feb, 19
-Skiing -

Wednesday - Feb, 20
- Skiing -

Thursday - Feb, 21
- Skiing - 

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!

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 Isn´t it cute?!?

Stay healthy and enjoy the lovely sides of the winter!

Beachbody Challenge 2013 - Week 1

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:

Friday - Feb, 1
In 50 min Bootcamp I burned 523 kcals.
(avg. heart rate: 148, 75% - max. heart rate: 178, 90%)

Saturday - Feb, 2
Is 'painting a room' also sport? :o) If not, then: -Rest-
I cooked the Jamie Eason Turkey Mealoaf Muffins from bodybuilding.com again - yummy!!(PDF) 

Sunday - Feb, 3
Brain Jogging with Study Stuff..... but physical: -Rest - I had in the afternoon a big craving for some sweets and cakes. So I baked the Low-Carb High-Protein Almond-Coconut-Cake (PDF).

Monday - Feb, 4
Although my bladder make some trouble (light cystitis), I did Zumba, in which I rocked 602 kcals. (avg. heart rate: 153, 78% - max. heart rate: 173, 88%)

Tuesday - Feb 5
- forced break - *

Wednesday - Feb 6
- forced break -*

Thursday - Feb 7
- forced break - *

* my light cystitis changed into a massive cystits.... To bring me back to health I took an short, but intensive antibiotic treatment. Therefore I have to interrupt my sport - heavy-heartedly...., because antibiotics and sport do not mix.

I´ll continue my sport on Monday, Feb 11.

Nevertheless, it´s a pleasure to tell you that I have lost 6 lbs since January 1st, so far.... :o)

Let´s go to Week 2 !!

My BEACHBODY CHALLENGE 2013

As announced and promised in my last blog, I´m happy to present you my new baby....... my 20-weeks Beachbody Challenge 2013 - from Feb 1 to Jun 20.

I was incited to this project from some other beachbody challenges on the web, which started recently or will start soon. In exactly 20 weeks there is the official beginning of summer (calendrical) in Germany. As I feel very comfortable with my current program, I´ll want to focus on my training - my nutrition and hydration is almost perfect.

In January 2013 I lost 2,3 kg (5 lbs)... that´s really incredible. Well, to be perfectly honest, I have one cheat meal due to an invitation to a pasta party! But the day after I came back on track and continued my own clean eating low-carb plan.

But I´m a little bit annoyed about my slackness of training. I did only 2 times a week my training. And with this Beachbody Challenge I want to discipline myself and raise the frequency to 4-5 times.

In the following 20 weeks I want to make some little, but essential changes in my training plan to get the most amazing beachbody I ever have. Every 4 weeks I´ll change the exercises intensity of Cardio and Weight training. As you read in one of my last posts, I joined a trial class of bootcamp - which I want to include in my upcoming training plan.

My training plan is as follows:

• Monday: 60 min Zumba
• Tuesday: Cardio (to train for the first of my cornerstones this year: 10K on May 5th) and Weight training (2-split Upper body)
• Wednesday: - Rest -
• Thursday: Cardio (to train for the first of my cornerstones this year: 10K on May 5th) and Weight training (2-split Lower body)
• Friday: 60 min Bootcamp
• Saturday: - Rest -
• Sunday: - Rest - or 1 times a month: 120 min Zumba Masterclass

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In the next 20 weeks I´ll post regulary the results of my training and the progress of my weight loss.
So I hope I can share my motivation with you and it will push me additional to train harder.
Tomorrow will be the first day of this Beachbody Challenge... :o)

What are your plans for getting the ultimate beach body 2013?

Stay healthy and train consistently.

You´re amazing!

W-O-W! I´m speechless..........

Today we reached the 500th site view on my blog!!!!

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When I started blogging I never ever thought, that this would take on such a scale in this short time since November 2012.

By starting on February 1st, I´ll do my own 20-weeks BEACHBODY CHALLENGE until June 20th. It´s the beginning of summer. More details will be provided in my next blog.

You´re all invited to follow and push me and train with me - whencever you are.:o)

Stay healthy and keep it rolling.