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 !!

Dear Fat: Be Prepared to Die!

A few weeks ago, I told you in one of my last post, I met my personal trainer Timo asking for feedback of my training and nutrition plan.

He gave me the following advices:

NUTRITION:

• my nutrition plan is almost perfect

• instead of natural yoghurt and cereals I should use the metabolism effect on morning and strengthen it until midday with a low-carb/no-carb breakfast (e.g. protein shake)
  

• after 4 pm strictly no carb

TRAINING:

• my training plan is also almost perfect (1x fun training Zumba and 3x Weight/Cardio Training)

• instead of 1x Weight/Cardio Training I should do a short and high-intensive muscle-confusion training.....

• therefore: he invited me to participate in his boot camp. (link only in german)

I think, most of my readers will have now a picture of an 'camouflage drill sergeant with wearing combat boots and face paints' in their minds....or like Major Payne... (do you remember of this funny movie of the 90s??) :o)

via google-research, source: Movie "Major Payne"

Don´t worry...! :o)
 
Today I tried out -for the very first time- his "Winter Outdoor Boot Camp"-Class..... !!!!

And that was so incredible!! But here are my first impressions:

This Boot camp is a combination of cross-fit, strength-training, calisthenics, plyometrics, functional training and aerobic training...everything outdoor with no excuses of bad weather!!

After warm-up with a sprint , we did some stretchings and short exercises for the arms, shoulders, chest, legs, butt, abs,.....and for the finish another short sprint for to boost the heart rate one more time.

I started sweating profusely within the first five minutes of class as the tough instructor Timo encouraged us with a series of training exercises that had me gasping for breath.

Some of these 60 minutes of training was a real mental fight with the bastard inside of me, because I didn´t have enough muscles for making push-ups.

But I won´t give up, because I know, that I will feel a million times stronger and more resilient.
Hey, in this workout I rocked 547 kcals!!!

via pinterest

If you are also considering taking your first bootcamp class, feel prepared and confident to dominate this intense workout by following my tips:

• Finding the Right Camp. First check to see if there are any starting requirements—like being able to run a 10-minute mile or do a certain number of push-ups in a minute, and what level classes are offered. Another tip: If you’re nervous about adding a boot camp fitness program to your workout schedule, see if you can pay for one trial class.

• Doing the Prep Work You don't have to be in peak condition for a boot camp workout, but you should have at least a base. 

• Hydrate one or two hours before class. Definitely bring water or a sports drink to class, but it's difficult to bounce around when your belly is full of liquid. 

• Enter with a good, can-do attitude. The workout will be challenging, but it's so important to continue to motivate yourself and keep your mind calm when your heart is racing and your muscles are burning. I try to smile and laugh to help release tension in my face. 

• Stay present, and listen to the instructor. If you concentrate on how much it hurts and how much you want to quit, you might forget the next sequence or next relay move. Actively focus your attention on the instructor, and you will distract yourself from the pain. 

• Remember your breath and your abs. Breathe through tough exercises, and simultaneously, be sure to contract your abs to protect your back. It may seem awkward and uncomfortable at first, but you will eventually train your body to breathe deeper while your abs are engaged. 

• Push yourself to stay up front. Be the first person in the relay race line; stand in the front of the room; and run towards the front of the jog line. Being last will make you feel lethargic and more prone to giving up. 

• Don't stop moving. If delayed onset muscle soreness usually gets you down, challenge yourself to move around rather than take mini breaks. My bootcamp instructor kept yelling at us to jog in place throughout the entire hour to prevent muscle soreness by sending fresh blood to the muscles. 

• Load up on electrolytes after class. Intense workouts and sweating cause you to lose essential electrolytes. Be sure to replenish them with an electrolyte-filled snack.

 Stay healthy and keep in progress.

Tasting sweat! – Part II

This weekend was one of my most sporty weekend since blogging. 

As announced I attent the Zumba Masterclass Session on Saturday. We had so much fun during our 2 hours of dancing and jumping. Here you´ll see the result......(I´m very proud of myself !!):

1063 kcal burned!!

(c) by me

 Isn´t it amazing, is it?

On the top I just came from the gym, where I did my regular interval training on the treadmill.

I see also here some tiny improvements of my fitness level: As compared to my beginning (2 weeks before) I´m now faster than before (+ 0,5 km/h) with the same heart rate. :o)

via pinterest

Looking for your comments....

Stay healthy!

Tasting sweat! – Part I

A few weeks ago I decided to try Zumba. Zumba is a fast and sweaty dance fitness program with some salsa, samba, merengue, bollywood and latin moves. The first hours was just testing these new kind of body moving – and it was quite funny although I didn´t know the choreography and the right moves very well.

But from time to time I improved myself and getting better.

So I did the choice of making Zumba to a routine. Every Monday evening I participate in.

Two days ago (on Monday)  I checked additionally my heart rate and the consumption of kcal with my heart rate monitor … and was really astonished: I burned 722 kcal in just one hour!! But I also have to tell you, that my average heart rate was 156!! But I felt great…. Also the day after!

via pinterest

Did I mentioned yet, that I additionally took part in a Zumba Masterclass on Sunday?
The Zumba Masterclass is a advanced Zumba Class, which takes two hours with two different instructors. The first hour was with our regular zumba instructor. And the second one was with a male professional salsa-merengue-latin-dance instructor. I didn´t know where I have to take my breath (...and he his condition!)! That was so heavy – but I did it!! After that I was tired, but very very happy!

I signed in for the next Zumba Masterclass on December 8. I´m really excited, which instructor will take the second hour.