Thirteen Point One Miles - I DID IT!!

My dear follower,

as already announced, on October 13 I did my most ambitious goal ever..... I finished my first half marathon!

It was really an amazing feeling and I highly recommend to everybody to make the same experience...... but take a look on the following pics, which I won´t keeping back from you:

I´m so proud of myself!

Take care and set also some ambitious goals! They are really worth to work for!

A goal without a plan is just a wish

Some of you might already know, that I can announce my really first successful step of my weight loss journey.

This blog exists since November 2012 and starting from this time I tried to change my own bad habits into good ones.

As you know from this post in the past, I was a really bad carb junkie and I was fixed in my own prison of unhealthy food and sweets. It was like the devil´s circle!! 

In January or February this week I went to a party where I met a really lean and shaped women. Regarding the noise of the music, we tried to communicate as best as we can.  A few days later we met us again at facebook where we chat a few hours.

She is a female bodybuilder and has also experience on stage. …. And experience in weight loss. Therefore she knows exactly how I feel in my body.

After the wedding of one of my best friends (this post) and meeting some friends (which lives in other cities of Germany), I came back from holiday with my heaviest weight ever!!!

I told her my unsuccessful weight loss story so far and she promised me to help me.

It all started middle of June.

We met us in town and I told her my daily routines and my experience in different diets, my good and my bad nutrition habits and my sporty past (you know, I was a very sporty girl!! See here).

On Monday morning, June 17^th, she send me a complete nutrition and training plan for the upcoming week with start of the next day. I was so excited, that it really begans, so I went to the grocery store in the early Monday morning (before work) and tried to follow the nutrition plan. In my mind the picture of a reshaped body of myself was my biggest imagination and motivation.  

The training plan consists of a three-split weight training - cardio is only optional.

The first days (from Tue, June 18^th to Sun, June 23^th) was cleansing days. It was only allowed to drink a lot of tea (green tea is the best with the best effect of fat-burning), water, Coke light and vegetable stock. One cup of coffee with  skim milk in the early morning was allowed. And last, but not least, you can eat a maximum of 6 natural unsalted rice cakes. That’s all.

Now you might think, that this is really a small portion for a full-time working women. Yes, you´re right. My stomach grunted not only one time! (One funny story beside: I went with my bf to the hardware store and afterwards he turned into the drive-in of burger king!! Aaargh!! But I stayed strong. One of my thoughts was: “ Hey, you already had your portion of French fries and burgers! That´s the reason why you look the way you look now!” That´s helps me for not cheating in the first time).

From Monday, June 24^th to Wednesday, June 26^th my first week of nutrition change started! And there was more foods allowed. The basis is still the week before. At lunch I ate a huge bowl of salad with my own dressing (100 ml of non-fat yoghurt with pepper, salt, lemon juice, mustard and some other herbs and spices). At dinner there was steamed broccoli or spinach with a special sauce. This sauce contained also 100ml of 0,1% yoghurt and a lot of spices. The second part of this week was added with one portion of fruits: I chose yoghurt with rasperries – my own daily porn food :o)

Unfortunately I catched a cold in this week. So I have to pause my training – nevertheless the kilos/pounds flew away.

On June, 30 there was in Munich the first COLOR RUN in Germany. It was the funniest 5K I ever made. Unfortunately I was short of breath due to my runny nose. My nose was faster than me… hahaha :o) 

In this separate post you can find the pics of this fun event!

But back to business and my weight loss story:

In week two there was added also a few kcals of proteins like fish or low-fat meal such as turkey or chicken. Now I´m in week three and I can eat more kcals of these proteins.

And what should I say? I lost 7 kg (14 lbs) so far from the basis of my heaviest weight and I feel great. I lost 2 dress sizes so far and that´s not the end. 

AND...!!! I was two time on a BBQ-Birthday event. My weight gained a little bit, but after a few days it dropped off. 

My goal is to loose at least 5 more kilos (10 lbs) until my entry to the plane in 3 months.

Next week the registration for the B.A.A. Half Marathon in Boston on 13^th Oct 2013 will be opened.

As I´m on site then, I´m thinking in participation. Currently I´m in training for the 10K run in my home town at end of September - with focus on the 21K. Please keep your fingers crossed for me for catching a participation ticket. But – to be honest – I´m a little bit scared of the participation. The longest run I ever made was nearly 10K… and in three-odd months I have to run the double distance!!

But this will be the best motivation and the best fat burner for me for reaching my goals.

Stop wishing – start doing!

The COLOR RUN 2013 in Munich - multi-colored summary

Hi Sporties!

Here are some pics of the funniest and colored 5K I ever did.
As announced in my last post, I participated in the first COLOR RUN in Germany in Munich on June 30.


Here are the results - have fun:

  

 

 

 

 

 As you see, we had a lot of fun.... Hope you can participate also in one of these fun events!

Stay healthy and go running with fun!

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 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 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!

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.

My Progress so far of Clean Eating

First, sorry for my long absense....but my new year started very busy. 

Today I want to give you a status quo of my progress.

Since Middle of December I started to eat clean. A few of my reader will probably wonder, why I started this in the 'most difficult part of the year', while you can get sweets and christmas cookies at every turn. So, my answer is: Therefore. 
This was one of my secret to came healthy over Christmas holiday. :o)

I don´t need a 'New Year' to start clean eating.

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So, the half of January is over and I want to give you a short feedback.

NUTRITION
Since January 1, I do a food diary at Myfitnesspal.com. (You can also find a link of the left side of my blog). This will also keep me in progress and give me the right motivation not to fail. I hope, the most of my posted food is known - but here in Germany are some differences than in the States.

For sure, at the beginning it won´t works for 100 percent to change completely your nutrition from one day to another, but I try to involve peux-a-peux the rules into my daily life. And I see, that it works from day to day even better. For example, I did a few days ago this yummy receipt: Turkey Meatloaf Muffins from Jamie Eason. Marvellous!!

When I started my food diary, the presettings of myfitnesspal was 1300 kcal a day. And I was really full. But when I started my work on January 7, I needed more kcal due to more mental and physical work.
So I changed the settings from 1300 kcal up to 1800 kcal with a spread of 25% Carbs, 45% Proteins, and 30% Fat. I didn´t raise up from one day to another - so I ate every day a litte bit more to my new goal.

Furthermore, I try to drink every day not less than 2 liters of water and tea.

In the first week of January I lost only 400g (1 lbs), but in this second week I lost 1,1 kg (2.4 lbs).
Please keep your fingers crossed for me for continuing this success.

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HEALTHY 
Besides my happiness of loosing weight I see further changes. In the past I ate, when I was hungry or bored or stressed: When I feel my empty stomach, I ate something. I changed this habit completely.
I have now fixed times, when I eat: 7 am, 10 am, 1 pm, 4 pm, 7pm and 10pm. (see also the schedule in one of my last post).

The advantage of this fixed times is, that your body knows exactly, when he´ll gets the next meal and the energy. And you can avoid all foods/snacks/candies besides these stated hours. I also try to eat no Carbs after 4 pm.

Since I ate regularly, my indigestion problems has blown off (in the true sense of the word). I didn´t feel myself like I ate a balloon. Furthermore, my skin is more clearly and looks healthier than before my clean eating.
Finally, I have got really more power and I didn´t have a 'low point' at the afternoon.

MOTIVATION
As announced above, I post my food diary - every day! This is real a high motivation, because you know, that the whole world can take a closer look to your plates. 
Additional, I´m a member of a very nice facebook group called 'New year - new Rear', in which we motivate us each other and give us some advices.

I also bought this week a new bikini for the upcoming summer. It´s a obligation to fits like a glove. :o)

It´s normal, that the weight will sway at the beginning. To push my progress, I met this week an regional personal trainer Timo Schmid (sorry, link is only in german) asking for feedback of my training and nutrition plan and for giving me some further advice. It was a really nice evening of an exciting discussion of generals fails of nutrition and training.
I´m anxious of his response of my plan. I´ll keep you up to date.

For me, another motivation is to finish successful my sporty cornerstones: I´ll participate in three competitions of a 10K-run: on May 5 (Cityrun), on July 28 (as a relay in a triathlon team of three girls) and on September 22 (Cityrun along the river).

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This is my progress so far - certainly, I´ll keep you in the loop.

If you want to read further information of clean eating I warmly recommend you this book.

Stay healthy and eat clean! 

New Year's Resolutions

What's your #1 health & fitness goal for 2013? Lose weight, healthier diet, get in shape, drop a bad habit? 

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The whole point of a New Year’s resolution is to start the year with a positive outlook and the hope for a better you. When you set goals that you can’t reach, the opposite tends to happen. Set realistic goals for yourself this year by following these tips. 

Be realistic. If you wake up on 1 January with a hangover and a strong urge for a double espresso and a bacon sandwich, is this really the day to begin the 'first day of the rest of your life?' Start on the 2nd, instead, and use the 1st to finish up the stilton and the Quality Street and to clear the cupboards of any other tempting food that is not in keeping with your new regime! 

Set a goal you can keep - take baby steps. First, choose a resolution that is attainable. Forget about losing 100 pounds or saving enough cash to buy a house. When you make goals that are unreachable, you set yourself up to fail. Instead, set small goals that you know you can reach. If you succeed, you can just keep going, and you'll feel great about accomplishing your goal. For example, set a time frame that within 3 months, you will lose 10 pounds. This would be a healthy way to lose weight, about 1-2 pounds per week. It is possible that you could actually lose more weight, which would make you feel that losing weight is easy. If you were trying to be healthier either through diet or exercise, set a more realistic goal. For instance, plan to exercise for 30 minutes 2-3 days per week, and gradually increase throughout the year. Set goals for the week or month. When trying to eat healthier, make small changes, such as eating one fruit per day, and increase as this becomes a daily habit.

Don´t go it alone - Get help. If you're setting a big goal, find someone to help you along the way. Want to lose weight? Hire a personal trainer or look for an workout buddy. Want to find a new job? Visit a career counselor. A professional who is trained to help you meet your goals will have an arsenal of tools to get you where you want to be. If you can't afford a professional, look for a friend, a websites or support groups to help you meet your goals. There you can motivate each other and share ideas. Most of life's challenges become less daunting when you aren't in them alone; working with a friend to reach your goal may mean the difference between success and failure.

Be patient. Fitness and weight loss don't happen overnight. That's why it is important to have a time frame for your goal. Set mini goals to work towards along the way - these give you something more immediate to aim for, and help you build confidence and faith in yourself.

Keep track. Spend some time formulating and writing down your health and fitness goals, ensuring they are challenging but realistic. Be positive and confident about your ability to achieve them. Keep a food and/or exercise diary to monitor your progress and help motivate you to stay focused on your goals. I use an excel-file for my plans and documentations of weight and training.

Make your health a priority Perhaps the most difficult thing to do is to make all of this work in your hectic schedule. It usually helps to maintain a list of things you need to do. To help with your cooking, try to plan a menu each week so you will know exactly what you need at the grocery store - and to minimize the possibility of ordering take-out. If you must eat lunch or dinner out, remember that healthy choices, such as salads or wraps, are better options. However, moderation is also OK. Occasionally having the dinner that you enjoy will not hinder your ultimate weight loss goal. As the saying is: Take care of your body.  It's the only place you have to live.  Jim Rohn

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In sum, don't try to put too much on your plate. Take each day as it comes, and do not get frustrated if you slip up every now and then. Don't be afraid to start again! Once you establish healthy habits, the rest will be that much easier. Treat yourself for reaching each goal or staying on track for a certain amount of time. Good luck with your resolutions!


As you know, I already set my cornerstones for 2013 so I don´t need a new year´s resolution. My plans and wishes are to be staying on track for reaching my goals of loosing weight, shaping and strengthen my body (with clean eating) and get into the best form of my body I ever have.

Take care!