Gerbel blog

Hey my dear friends, How are you? How was your Christmas and all the long holidays? For me the Christmas was oke, though always they seem to be too short ;) .. i mean holidays ;) I spent it in Pärnu with my mom and brother and my friends Aire and Vallo afterwards. So the holidays were farely long :) Now im in Tallinn for some time and working as always, also today on 31Dec till 1400hrs. I have had two clients till now (its 1000hrs) but im sure after 1200hrs there will be more clients in shop :) For this evening i dont have so much plans, just making something nice to eat (chicken ;)) and drink champane when the time is right and the new year knockes on the door :P lol Thought to make also a last cake, .. why last cake, because from new year i start my full diet and training program... there starts my contest preparation again. .. and more about today, at 2400hrs go out to see fireworks .. cant wait :) Hope the weather and sky is clear for that :) Ok.. i let you go now and please take

Hey, I havent written for a long time, at least it seems so. Have been busy with work, training, visiting family and friends .. well its sort of compulsory during Christmas time :) dont you think?! ;) We had also a Fitness.ee Christmas party on Friday at Okasroosike hotel in Salmistu and it was a great party and wonderful food. All who participated had lots of fun and enjoyed it a lot (at least it seemed so for me) :) See some pics here . Also, recently i notised that Bonsuna movie pictures are available in Fitness.ee site, see the previous link and you will find them and also link to Fitness.ee site. I make bread today again, and planning to bring bread to work tomorrow and make a degustation there.. ;) About my training, i keep going to gym in the morning time to get some free time for the evening. Still i cant just sit down in the evening and just relax, somehow i have managed to schedule all my time and keep myself busy aslo in the evenings :) which is good i suppose :) Ok.. i cont

Dear Friends, Sorry that i dont have any time to write here more, i have been so busy lately and it continues that way, its already 1 am in the night and i should sleep but i needed to do some work. Though i thought i should write few lines here as well and let you know im still alive ;) I really wish you and your loved ones from my deep heart a wonderful and peaceful Christmas time. My best wishes and God Bless you all :) Gerbel

Hey, Estonians ;) Fitness.ee's on hetkel kampaania ..klika pildile ja loe lähemalt. Jõulukuul ja suurtel söögiorijatel tuleb ehk kasuks omada mõnda rasvapõletajat.. ;) Päikest, Gerbel

Hey my dear friends, Finally came out the Fitness.ee calendar 2009 . There you will find quite famous, so to say, pictures of Fitness.ee family members such as Marek "Bonsuna" Kalmusest, Taavi "Käpp" Koovitist, Argo "Tantsukuningas"Aderist, Ott "Tšempion" Kiivikasest, Natalia Nazarenko-Kiivikasest, Liisa Otsusest, Laura "Pisikerosin" Reisalust, Gerbel "Skaut" Mikust and etc. This calendar is A3 size - quality printed and costs 100.-EEKs. For members of Fitness.ee client cards its free if they come to shop during this month - December. If you are in abroad and would like to get it, you may contact me. Send me email and we will see how we can get this to you :) My very best wishes, Gerbel

Dear Friends, Im sorry i havent written so long and havent updated my site, it was because i was sick as hell. I mean in the beginning of this week i had almost 40 fever and it took for me a while to get rid of it. It seems i got away with fever but i still fight with my headaches and bad ill-being. Yesterday i went to work, didnt want to destroy my colleagues weekend as they anyway had to replace me during all week... and this Saturday at work was a disaster, i mean i had such headache and im sorry for the clients cos i wasnt so alive as i should have been.. but i survived and hopefully tomorrow and upcoming week will be better. What makes me really angry that i have missed more then a week my workouts and i see that i have to skip them for few more days :( .. but i will start it soon and take care of my body :) I have also updated few pages (recipes, galleries, etc) and i hope you enjoy them. Hope you had better week behind as i did and i wish you a great upcoming week. I also want t

Hey my dear friends, Yesterday i sent out the November Newsletter to my dear friends and fans and supporters :) Hereby i would like to thank you again for all the support and love you have given me. What i would do without you?! Thank you for everything, God Bless You and have a lovely Thanksgiving! Happy Thanksgiving Card for you! :) Here is something to read if you have time: The History of Thanksgiving With Love, Gerbel ......And a nice Thanksgiving light meal for you too, i will include it to my recepies page also in the evening :) Thanksgiving Vegetables 2 (1-lb) bags fresh broccoli and cauliflower florets 4 tsp. extra-virgin olive oil 3/4 tsp. Salt 1/4 tsp. black pepper 2 Tbsp. slivered almonds 1. Preheat oven to 425 F degrees. Spray a larged rimmed baking sheet with non stick spray. 2. Combine the broccoli, cauliflower, salt, and pepper in a large bowl. Toss to coat. Spread the vegetables on the baking sheet. Roast until golden brown and tender, about 25 min, turning once halfwa

Hey my dear friends, Finally i got first place ;) .. see the news. There are links to the picture galleries and results as well :) The contest was great, i feel happy i made the personal record 82,5kg and i must admit that after i did it, i felt that i could have done also 85 or even more. I had some power left. Just i didnt want to risk. We, with Ott Kiivikas, had open there also a Fitness.ee box and after my contest was finished i was behind the desk and offered protein bars and shakes and measured bodyfat who wanted ;) .. it was cool event and i suppose who participated will say the same :) The contest was in Tartu and the weather was ugly. From Tartu i went directly to Pärnu, visited Aire and Agnes and on Sunday visited also my mom and brother, Alar. They all doing fine :) Today, my God, i drove from Pärnu to Tallinn almost 3 hours and its only 130km. The snow storm was so bad that all the traffic was very slow, drove about 50-60km/hour .... unbelievable, isnt it?! .. It was my

Hey my dear readers, Just a small note that i updated my website ( news , galleries and etc). Though i must apologize to my members.. i will update there also some stuff soon, hopefully i have time for that tomorrow :) Here is a 2007 and 2008 contest pictures for comparison. :) Have a nice week, i'll write here soon again :) My best to all of you, Gerbel

Dear readers and my friends and fans, Just a small note before i go to sleep... the contest was good though i didnt do as well i wanted and got second place this year. Merike Sula was more ripped this time and she won. Though the life is going on and i keep got a great experience again and learned working out, eat properly and do my best for the next contest which is planned for next year spring. So, i a lot, at least this time i did dieting much better as i didnt loose so much muscle weight as it was a case last year contest. Soon i will get also some pictures and then i will update my website also and put pics up and so forth. Enjoy the rest of the weekend and take a good care, Gerbel :) 16 Nov at 2200hrs: Here i put few pictures.. more will be available soon also in my website. More pictures made by Merle :)

Hey hey, Im so nervous that i didnt sleep, woke up every hour and saw silly dreams.. now i got up and looking and doing thought my posing and routine.. ohhh.. measurements and so on. What can i say .. i hope and pray that i have done all the necessary preparations and that i dont miss anything.. and dont forget anything as im so forgety lately. Dear God, thank you for everything, that i could go through the hardest part, the preparation part, please give me power to jump over the last tale (so to say) and let me do my best, i have done everything what is in my power, now its your turn :) Amen. Ok.. i continue here.. who coming to see the contest, enjoy the show :) ... who cant come, it will be recorded and you can see it afterwards.. also pictures will be available. Link for more info My very best regards to all of you :) Your Gerbel

Hello my dear friends, As always i find time to update my website and write something into my blog only on Sunday (almost ;)). Last week was busy, though lots of positive emotional experiences made the week just perfect :) First of all i want to thank everyone for nice and happy wishes for my birthday! As you know i didnt really celebrated it, i had the same routine as every day but doing my trainings and being at work came a lovely day for me, my colleagues and costumers and all other friends worldwide made my day on Tuesday the 4th :) Thanks again! Oke.. now its only one week to go and be ready for the contest. Im scared, nothing will come easy! You know what i mean, so i continue working on my routine and posings as long as its over. Here is a link with information for any case if someone would like to come to Salme Kultuurikeskus, Salme street 12, Tallinn, on 15 Nov 2008 to the contest. Doors will be open from 1600hrs and championship starts at 1700hrs. I wish you a great upcomin

Dear Friends, Wrote in the morning: Again older and i really forgot how old i became and made myself already few month ago the age i reached now ;) .. silly me :PPP Have a nice day to you all and let force be with you! Gerbel Wrote in the evening: Me again, yeah.. what can i say, my birthday was nice. I got lots of text messages and e-cards from my friends and thank you for that very much to all of you! Also, thank you to my colleagues in Fitness.ee for nice wishes and flowers. Rosin and Greta, you are great, thank you again for so sweet present :) .. i love this shirt ;) Thank you, Rhys, for so sweet flowers and present and all the support you are giving.. by the way, i will start to read this book from 1st of January ;) .. will read it accordingly, each day one thought ;) And more, thank you to all clients who took a candie for my birthday :P what i offered in the shop ;) Otherwise the day was as usual, no parties or anything, in the morning did my cardio and chest, delts day and i

Hey dear Friends, Ohh, i had a busy week behind, full of morning cardio and lihgt gym trainings and work, and evening trainings (heavy trainings)... though its good to be busy. Only thing what i alsways miss is to stay home and enjoy the peace i have here. I really love and enjoy to be at home :) But i had nice week and also very good weekend :) Yesterday i was so busy with cleaning up the flat and started to make bread again. The evening (actually from 3pm) was longer as i wanted it to be, finished my day only at 2am in the morning. What i did.. i did some translation for the movie " Bonsuna " and read English language translation into it, so it means for you who dont know Estonian, its possible also to see the movie in English. As well there will be available a Russian version. Also Joker, who made the movie, helped me and we put together a perfect music for my posing. Thank you, Joker :) It means now i need to start quickly to put together the posing routine according thi

Hey my dear friends, I had a taff week behind me, i can tell you, made twice a day training and worked 6 days in a row this week. Though i had also few other nice activities, met with few friends and interesting people in shop. :) Rhys, the British personal trainer, dropped by (who writing comments here a lot ;)). He has lots of friends who live in Estonia and he visiting Estonia pretty often, so we had small chat in shop and today we spend some time in old town, actually he came with me to church (Cathedral of the St. Peter and Paul (Vene street 18, Tallinn) ) and then we had nice lunch afterwards. The mess was great, Mgr Philippe Jourdan did the mess, Parish priest Fr Alfonso Di Giovanni was there as well, with who Rhys had met previously in some nice event. So, i think Rhys liked the mess and doesnt have any regrets that he came along. Thanks Rhys for your friendship, by the way. :) Then, dropped by from shop, one world famous powerlifter, stongest man, Mika Kerman ( link ) with

Hey my dear friends, Yes, im working today. It happends once per month when there is my turn to work also on Saturday's because the shop is open on Saturdays as well from 1000-1600hrs. Here im sitting and waiting that costumers will wake up and come to buy something usuful and necessary for their body after hard training. ;) This evening there are also a Fitness.ee sport event in City Spa, Tallinn, i will join them a bit later after my work. So i hope to go to sauna and swim in the pool and have a small delicious dinner as well :) Though, i cant allow myself much for eat or drink as my contest is very very close .. it will be 15th of Nov in Salme Kultuurikeskus. Information about it you will find here . Tomorrow i will go to church as usual and get mental peace :) .. cant wait after so busy work and training week. Then just relax and walk in old town and hopefully the weather will be also nicer than today. Its rainy today .. :( .. but as there is a saying that there aren't bad

Hey my Dear Readers, My weekend in Pärnu was good, small early birthday celebration (because my brother will be away on my birthday) on Saturday went well too, nothing special to report but my brother made a hudge present.. i got a microwave ;) .. so now i can warm up my food much quicker ;) Thanks you Alar! :) ...and i must also say that it suits to my kitchen so well and is the same style as my oven :) .. and let me also say that he never been in my place ;) .. very strange :P Thanks Rhys for the comment to my last blog. As you know i dont wear usually glasses, i used to wear contact lenses but as i want to go to check my eyes for perhaps future eye operation then to get more officiant results, i shouldnt wear my contacts for 5 days. So now i took my glasses out and till Friday you all can see me only wearing glasses. :) You mentioned also a rye-bread, i did it on Friday and brought it with me to Pärnu, my mom and brother enjoyed it very much :) I think i should include one picture a

Hey, I had a great weekend, though im so tired.. today i had a good chest workout in Kimber's Club, Pärnu at noon time with Jackie and Merle.. nice girls, we set the time 2 weeks prior as its always had to find suitable time for everyone... It was really so lovely to do training with them though in some moments we found us talking more than training ;) .. LOL I and Merle had chest workout and Jackie did back and biceps workout.. her sister was also there and did her workout as well, so the gym was full of girls and only one man, usually its opposite :) I finished my gym part with 30 min bike riding and Merle made few pictures about it :P This morning i wake up and looked the date and found that there is only one month to go to be ready for the contest. Its just so hard. Next week there will be a very busy at work, also i have few obligations i took and it seems i will not have any free time next week. Oh well, at least im not bored ;) Ok, i will include these pictures and make ever

Hey my dear friends, Well, i promised to write something about my weekend where i went to beauty mess "Ilu Sõnum 2008" and where was the election of the "Aerobics Queen 2008" on 4 Oct. It was real fun event by the way. On Saturday i didnt have much time to see the mess itself because i was in Fitness.ee box most time and was involved with registration of aerobics queen competitors. Also i introduced our supplements and did Dietmix (meal replacement) degustation. I had a great overview in this hall and the music got nicely into me :) .. so i danced behind the desk and enjoyed it very much. :) For your information there will be a transfer of the Aerobics Queen 2008 event on TV, the Estonian II channel "Kalev Sport" will show it several times on this weekend and should show it in total 5-6 times. Here are 2 known times when the Kalev Sport will show it: On Saturday, 11.Oct - 16:00 Aeroobikakuninganna 2008 On Sunday, 12.Oct - 14:30 Aeroobikakuninganna 2008

Hey, I promised to write down for you the 300 workout what I use as a test for see how I have developed. 12x Assisted Pull-ups (assistance I used was 30kg) 25x Deadlift (barbell 35kg) 25x Push-ups 25x Box Jumps @ 12” box 25x Sit-ups (incline & 5kg) 30x DB Clean and Press (dumbbell 12kg) 12x Assisted Pull-ups (assistance 30kg) TOTAL 154 reps and the result was 9 min. Last time I did it in the beginning of this year and then my time was 11 min. So I got better?! ;) .. its seems :) Avter that I did it through 2 more times and got full body workout by that ) Though, as you saw it was 154 reps in total, the real 300 workout, the harder version, looks like following and is the test i plan to do some time in the end of this year: 25x Pull-ups 50x Deadlift @ 100lbs (45kg) 50x Push-ups 50x Box Jumps @ 12” box 50x Knees to Elbows 50x KB Clean and Press @ 36lbs (16kg) 25x Pull-up TOTAL 300 reps So, now you know what the 300 workout looks like and perhaps got an idea to test your

Hey hey, Its Sunday and as a clock i woke up at 0630 in the morning as every day ;) .. silly i know, i should sleep :) Though i start my day early and by that im able to do things more. ;) Yesterday i had a great day. I did heavy cleaning in my flat, now its shining nicely again :) .. afternoon i had a small photo shoot. One student from Art Academy asked me a week ago if i would help him to be a model for one school work and I said yes. As this was a nude picture then this will be seen only for my members in my website after i get these pictures. Yeah, all the strategic places are covered though.. so its not a porno or anything :P In the evening i was invited over to one small BBQ and as this was far far away :P i still went there by foot (it took me almost 2 hours) :) It was so nice to see my old colleagues from EDF Protocol and Philip. My best regards for them always :) So today, i will have Teele and her new boyfriend coming over to my place and it seems the weekend pass by part

Morning everyone, Im at Fitness.ee shop in Telliskivi 51, Tallinn, Estonia and you are always welcome to visit the shop and me here ;) .. what a mood i have today, i feel very tired as the weekend comes and i had long working days, late evening trainings in Zelluloos gym, though i feel good and great :) About the training... on Monday i wrote that i did legs.. that you know already :) I prefer to do legs in the beginning of the week when i have most energy picked up from the weekend if i can say so ;) .. now its seems im almost empty though i have my back workout this evening .. lets see how it goes :) On Tuesday, i did chest and biceps and if i consider that i finished my bench presses sets with 77,5kg x 3 reps then im happy, cos my personal record is 80kg as a one rep :) Yesterday, i had delts and triceps; and today i will do back and abs. So then i have done all muscule groups through. Tomorrow i plan to do a test workout, meaning all body workout as testing my performance. On Satur

Hey hey, Thank you James for so nice message to my last blog, it was a great surprise to get it and of course i havent forgotten you, hope your training goes well also?! :) .. im glad you finally took a chance to write here and you are always welcome to do so :) And ... Rhys.. thanks also, you are a really a great friend. How are your plans for upcoming month, are you going to visit Tallinn? :) You guys made my day!! Its lovely to have nice people around :) About my training today, i just have to chair it with you :) .. i had leg day today after work, so i started with squats and it was so positive day (perhaps there were these messages i got from James and Rhys or it was the sunny weather, but i felt really good) and i finalized my squats with 110 kg x 4 reps. So, it looked like following: 62,5kg x 15 reps, 72,5kg x 10 reps, 82,5kg x 8 reps, 92,5kg x 7 reps, 102,5kg x 5 reps, 110 kg x 4 reps. :) After that i did leg presses, went up to 270kg x 6 reps and then did supersets decreasing

Hey there, Its Sunday and as usually then i have some time to write here and update my website. So, i have made a lot of changes there today as well. This time i did lots of changes - mostly regarding Bill and my relationship. I mean he is still havent contacted with me and i dont know nothing about him. I had really a bad time few weeks ago .. especially. And thats because i didnt want to write anything. Now i have done some brain work and pulled myself together ... and now i go forward with my life here in Estonia. There is a nice saying "dreams are nice but they dont feed you", so i took a full job at Fitness.ee, after work go to gym and then its already time to go to sleep. Thats because also i havent had time to update my website, though i try to manage my time more and update it more frequently. About my training. I started to go to gym late in the evening after long working days and you can imagine when i get back from gym (usually at 21-2200hrs) i dont want to sit beh

Hey my dear friends and ... fans, if any ;) There are small changes in my plans and aims regarding competing in contests. Yesterday i had a pre-contest check-up and im not so happy with my form as i would like to be, im fairly critical on myself and i know that i am able to be better then that. We made also few pics and i will put them up for my site members during this weekend. Lets be honest, to go to world championships then i need to be in better shape, more "dry" as bodybuilders say :) and within this one month i never will get so good that i feel comfortable to go and compete. So, i took a decision and canceled my world championships in Spain. I will concentrate on Estonian Championships (14 Nov) and then after that lets see what happening, perhaps European Championships in spring?! :)) One step at a time! Anyhow, it took a enormous stress from my shoulders and i feel positive about my decision. I'm so young in bodybuilding anyway that i felt i need some more time a

Hello dear Friends, Im sorry i havent been so active lately. Its a real survival course now.. i try to manage with my work, training and diet, also keep my thoughts away from loneliness. I have been pretty frustrated lately... the reason i can say in one word "Bill" who hasnt gave any life signs since beginning of August and it makes me very very worried. I hope he is healthy an well though. About my preparation ... from now on i start to concentrate more on posing and body composition/walking/being on stage. Still trying to find proper music to my 1 min free routine and find my good features and poses i could use there. On 3rd of September there will be an inspection of form for competitors who want to compete in Women's World Championships in Fitness.ee. Hope i will fit into the requirements and can go to Spain :) .. i do my best! Oh well.. So i have been feeling down lately and it follows me till i get some clearness in my life i suppose. Yes, God gives exactly wha

My weekend was great. On Friday, i felt a bit down and i felt i needed some praying to stand up again, so i went to church in the evening. There was a small, very small, child who was baptized and it reminded my very nice experience when i was baptized. Yeah, it wasnt very long time ago - 7 April 2007 in Cathedral of the Apostles Peter and Paul in Tallinn (Vene street 18) by bishop Philippe Jourdan :) I still go to this church every Sunday, sometimes even more often and ... yeah.. now i got smile to my face and i feel happy inside.. great feeling. ...anyway... On Saturday, there was a small informal togethering with my primary school classmates in Pärnu. Eva, who got us together picked a Theater Cafe in downtown, which was a great cafe and a good choice. We got together quite a many girls. Yes, girls only ;) Two of them are living in abroad permanently. Birgit is married with an American, they have a very lovely babygirl, though not so baby anymore :) and Liivika is in Italy and ma

Hello dear friends, Im at Fitness.ee shop and thought i should write something .. though i dont know what you would like to hear ;) Next time ask me oke :) Yesterday evening they did small reportage about a movie "Bonsuna" in TV Kanal 2 "Suvereporter". Marek Kalmus (who is a main actor) gave a short interview about the movie and they showed small shoots from it as well where i was seen with blond hair also ;) .. yes i have blond hair there. ;)) lol..i know it doesnt suit me at all. :PPP So, the short story and links you will find in Fitness.ee . But i will include here some links also to make it easier for you: Reporter , SL Õhtuleht , Kroonika , Postimees (all are in Estonian though). Last three days (including today) i have been working in Fitness shop and from tomorrow i will just concentrate on myself and my workouts. Today after work i have just cardio in the evening and tomorrow will continue with my weekly strength training - chest and biceps, and legs on Fr

Hey my dear friends, Today is my last working day this week in Fitness.ee shop, next week will work again from Monday to Wednesday. There is waiting nice long week-end for me :) ...What will i do with all the 4 free days: going to gym of course, walking, running, skating.. going to Pärnu and visiting my mom, how she is doing and so forth. Anyhow, the weather is really great and i try to be as much outside as i can. Hey Rhys, thank you for so kind support! You know what im talking about ;) Thanks! :)))))) Costumers are coming and going and i have to pack online packages.. so i have to go now. Take care and my best wishes for all of you :) Gerbel

Hey, Its Sunday and at last after so long time i got to go to church again.. Bishop Philippe Jourdan did mass and after that there was possible to confess... now i feel much better again :) If you are interested which church i go and belong then here is the link . Its 1500hrs and i got back from downtown and ohh well im so hungry, so i should have something healthy to eat, though i need to go to grocery later on to buy few things for upcoming days as well. I will be working in Fitness shop for 3 days in a row from tomorrow and after that do my gym trainings and there will not be much time to go to grocery (only work, training, sleep and eating) ... cool :)))) Ok.. i will go now, otherwise i get too hungry and i might eat too much ... ;) My best wishes for Sunday and upcoming week :) God Bless!! Gerbel

Hey my dear friends, Yeah, i havent updated my website for a while, just yesterday i got back from Võsu. There was a Wi-Fi but as i dont have my own laptop then i didnt have so much possibilities to be online or write letters and so on... though i did check my mails every day at least once :) The camp was excellent, i loved it. It was first time i took part of this kind of camp, i mean when i have been adult. One week in Võsu made the summer sort of complete. I and Viska, who is working in Fitness.ee, were responsible for morning run and exercise. First few days we made it harder, like military style :) .. it was fun ;) .. it reminded me my times in military school and service in the army. The morning exercises were voluntary, so there werent a lot participants but who took part they took part of it every morning till the camp was over and i consider that very positive. Hopefully some of them will continue morning exercises also in the future one or another way :) On Wednesday i had t

Hey, I know i shouldnt talk here about my worries though i have them and i cant deny them. Im very worried because i havent heard from Bill more than 2 weeks and it makes me very nervous. I remember when he was still in Iraq and i didnt have any contact with him for 3 weeks and i couldnt do anything i had to, couldnt work and looked up every day the MIA (missing in action) and KIA (killed in action) reports. I have the same deam feeling as something has happened only now he is in US and i dont have anywhere to look it up or call or ask ... its so hard to concentrate and follow my plans, diet, training. Probably training keeps me still going as working out brings my thoughts away. There is also my dad who is still in emergency room in Pärnu Hospital and his health doesnt get any better.. so i have to take care of my mom as well who is extremely worried and feeling lonely. She is in Pärnu and im in Tallinn and we keep calling every day. This evening after working in Fitness shop i had le

Hey hey, So, now i got ready those Newsletter and Contest Preparation pages. The last is available only for members of my site :) I did my morning run and after an hour or so will go to Fitness office and after that to gym.. this week i go to Arctic Sport gym as Rosin made for me a one week free entrance there :) Thanks Roska :) Anyhow, my lunch (salmon with rice and veggies) will be ready also soon and i need to go ;) Ah yeah, my dad has a birthday today.. Happy Birthday, Dad! .. :) Take care and enjoy nice weather :) Gerbel

Hey, This morning i drove to Pärnu to see my dad who is still unfortunately in intensive room in Pärnu Hospital. He is better, though not so much that he would get away from there soon. I didnt stay in Pärnu for long, got myself back to Tallinn and went to gym for cardio. Did one and half hours biking and felt great, especially after 3 hours driving to Pärnu and back ;) This evening has been hard, i mean, i all the time had to find some activities not to think of food.. i even went to walk for an hour after dinner not to continue eating. Hard.. hopefully tomorrow will be easier to keep my diet as the new strength training week starts. Its actually always easier for me to keep my diet when i have strength training day :) So, tomorrow i will start 3rd week with my strength trg routine and i feel very happy with that. By the way, i updated my contest preparation fail where i have everything written down (its computerized training dairy what includes besides my training also food, weights,

Hey hey, Finally the temptations as mid-summer events are over and i can start my full preparation for upcoming contests :) Its hard but i look forward to great results... i hope anyway, i do my best :) So i was in Salmistu on Saturday, its a nice country side near Tallinn. Had lots of grilled meat :) and great fun :) On Monday I went to Pärnu, visited parents.. my dad's health is very bad, he is in hospital and im really worried about him.. so from Sunday there wasnt any party mood anymore :( .. He is still in hospital and i go again to see him during weekend if he... Today and tomorrow im in Fitness.ee shop .. though if there will come bad news regarding my dad than i leave to Pärnu obviously earlier.. My training though goes well, i do my morning runnings almost every day... also keep going to gym 4 times per week. Today i will have my chest and biceps training and tomorrow do legs in the evening ...of course in Zelloloos gym. Ok.. i will keep you posted how everything goes... M

Hey hey, Lets count that Monday the 16th of June, is my official date for beginning of my contest preparation. I feel good and positive about that, though i must admit im a bit afraid because of so big challenge as i plan to compete in World Women Championships in Spain.. Oh, well, there has to be always the beginning, dont you think?! :) I started my new routine on Monday and i love that... i do almost every day also some kind of cardio, first week i take morning cardios a bit lighter (20-30min step or walk or just exercising) but i know that i should do more in the mornings.. After strength training i do cardio as well for 30min-1,5hrs, depends of day and tensity.... i hope i can continue that way... So i have almost every day actually some kind of training ;)))) which is very good :)) Now the Mid Summer day is close and John's Day (Jaanipäev) and i need to continue with my good diet and training.. and its obviously hard thing to do though im positive about that i can handle wit

Hey hey, I thought i should inform you that my last workout routine was so great but now its time to move on and divide it a bit differently. So, i thought my leg workout could be still almost the same, at least i do legs during one workout but all other muscle groups i divided a little different :) .. i will include some new exercises and do the workout more exciting as well ;) and i really looking forward to it :) This week i have a cardio week which means that i do lots of cardio (running, walking and if the weather allows then inline-skating) and from Monday next week starts my new routine which i look forward a lot :) Hope i can make it work for reaching my goals :) Of course i will do cardio also during the new workout as well. The new routine looks like following and its also included to my web site " training " as a follow up part as always :) Anyhow, from 16 JUN 2008 - AUGUST workout: Day 1 - Delts, Triceps, Abs Day 2 - Back Day 3 - OFF Day 4 - Chest, Bicep Day 5 -

Hello everyone, I had a great weekend in Pärnu. Went there on Thursday evening after hanging around with my friend Aire, who came to Tallinn for a day, in Tallinn Old Town Days. Her request was to have lunch in Chinese restaurant "Mandariin" in Endla street (its a best Chinese place we think), so we did and it was great :) After that we walked a lot to get rid of extra calories ;) All weekend the weather has been so perfect, around 20 degrees and very sunny :) than we smoked chicken and had more delicious food to enjoy besides working in the garden. So, in Pärnu.. i visited my parents obviously and had overall really a good time. Aire made bread .. we put lots of seeds in it ;) ... jumping and having great training on trampoline. Jumping there gave so great workout, it was fun as well and next day i felt such muscles i didnt know i had ;) .. and i continued jumping of course all other days while i was in Pärnu :) I loved that! Evenings were nicely warm, sitting in garden wit

Hello everyone, Last week Friday i had a photo shoot and yeah.. think some pics came out very well :) Here the link to them: My gallery , Fitness.ee gallery ... and i hope you like them :) On Saturday there happened to be a Fitness.ee sport day in City Spa fitness center, Tallinn. Very nice place i must say and the sports day itself was also fun :) The food was just great as well ;) .. for bodybuilders the food is always very important topic .. ;) Here are two pictures of that event where i happened to be on the picture :P There was a small bench press contest with your own weight.. so i had 65kg on and did 12 reps.. "not bad" said Ott (Kiivikas, 9-times Estonian Champion in Bodybuilding). The second contest was 500m rowing where my time was 1 min and 47 sec as i remember. I was happy with these results :) Please have a great week and i go to gym after an hour or so :) Gerbel :)

Hey dear readers, Have to tell you that yesterday i had a great workout. I had chest, biceps and triceps day and im still very pleased with the bench press. If you dont know then my bench press record from March this year is 80kg (benching shirt on) and yesterday i went till 77,5kg with my benching and i did 4 reps... it made me happy :) .. so statistically i have increased my max rep :PPP .. funny that a girl can become happy for that .. silly ;) Today i had back and delts and i really enjoy doing them.. just to give some idea for you what is my favorite exercise for back is One-Arm Dumbbell Rows and i do it 26kg x 6reps (3 sets). For shoulders one of the exercise for instance is Sitting Barbell Presses 35kg x 8reps (3 sets). Tomorrow will do leg day with squats, leg presses, leg extensions, leg curls, calfs :)

Hey Hey, Thanks God Its Friday... funny isnt it?! ;) .. Yes, my 2 weeks lasted seller work will finish soon, it will be my last day this week im in shop. From tomorrow Rosin is out and continues her usual work :) Though i might one or two days per week still continue working as a seller (if needed) when Rosin has other duties as meeting clients and so on. Yeah, actually its good to work in shop one/two days per week just to keep updated about supplements and other stuff what Fitness.ee provides. Of course, i will continue my usual project work for Fitness.ee. This morning i woke up so early that its so silly.. at 0530hrs i opened my eyes and lost sleep.. went to bed at 2400hrs so it wasnt very early too and still i lost my sleep .. too many thoughts about me relocating to US and other things as work i suppose :) I should have left long time ago to US but we still postponing it with Bill due to few things he needs to do there and me here. Hopefully after 5-6 weeks there will be some

Hey friends, Im still busy with seller work in Fitness.ee shop. Hopefully Rosin will get back to work soon, though its not so hard anymore if i can say so, i mean first days in shop were so tiring that i wasnt able to go to gym. Today i did well and had my training later in the evening after my work. :) I did all body workout as i missed few trainings last week. The training was half strength training and half circle training, so that my heart rate got pretty high in the second half of the training to get cardio effect as well :) I was exhausted you know but i felt so good and now i feel even better being at home. Tomorrow i think to continue with my old routine and will do a leg day after my work.. around 1900hrs in Zelloloos gym :) Oke, i will keep you informed about my doings and write more after few days or so.. till than enjoy your week :) Best, Gerbel

Hey my friends, I know i know, again i havent had any time to write here... have been busy as always with the selling job in Fitness.ee shop (replacing Rosin/Laura) and will continue that next week as well till she is coming to work :) .. So last week i had 1 working day on Thursday, now this week im in shop from Wednesday till Saturday. Im in shop now! On Monday i will take a day off because i need be in Pärnu on Sunday and Monday; and from Tuesday will be in shop again :) ...till Rosin is coming back. I must admit i thought its hard work but its harder than i could imagine. I dont know how Rosin can go to gym after work in the evening, though she is used to it. I should have had training yesterday but when the working day was finished in the evening and i got home i took a nap instead, slept one and half hours which was so good. I should do my strenght training today or tomorrow but it all depends how i feel after 1800hrs when i finish here. I have run into various people while im in

Hey hey, Today was a interesting day because i was first time working as a seller/salesgirl in Fitness.ee shop. It was actually pretty nice experience. It happened because Rosin was away and all other permanent personnel in Fitness.ee were also who away or busy with other stuff, so they thought i can be the person who could replace Rosin today. So i did, sold supplements and then packed online orders and i hope i didnt made any big mistakes, i mean no shortages :) It was a neat and busy day for me :) Now i just relax and should put together my training stuff for tomorrow, will have legs day and than Teele will come to visit and i hope i can make to church at 1800hrs as well. :) So tomorrow is set for me :) Saturday i will have a birthday party to go and it will be a great day and evening .. i really looking forward to it :) On Sunday, will be a Whitsunday/Pentecost (Estonian Holiday) and of course i go to church. There is one of my good friend's who will get her confirmation and t

Hey, I have had a great weekend.. did lots of inline skating in Pirita area on Saturday and Sunday. My eye doctor visit on Friday was also good, though i got a bit even stronger contact lenses.. so im really blind ;) ...deem Next week will be as usual, do my training on Mon, Wed, Fri in the gym. I should go to Pärnu for one or 2 days next or the week after but dont know exactly when.. so i keep you informed about that. Oke.. its late and i should go to sleep.. Take care and i wish you a great week :)

Hey everyone! Ohh my.. it was tiring day. I cleaned all windows and now the sun can really shine inside.. :))) .. but now the sun is behind clouds and no sun at all but windows are really clean :)) I washed curtains as well and i really hate to do that.. also, i cleaned all the flat afterwards, so all together it took me almost 4 hours and now i can just relax. I allowed myself vanilla ice cream after that cleaning. This morning i had trouble also with uploading web site pages and after checking with BlueVoda (i use BlueVoda service for that) it came out that i need to update BlueVoda. I did and now it started to work again :) ... thanks God, i already thought that i have some bigger trouble or my PC is going really down. Actually i have very old PC to use and it makes me crazy sometimes because i cant do many things in the same time ... it will just stuck and crash :( ...especially i have trouble using Photoshop! Yeah, actually my all body hurting from yesterday's skating as i

Hey my friends, I have had interesting last days.. first of all i will speak about today... I did my training as usual: back and delts and as always i felt so good after that. Then i had photoshoot again.. i will put some pictures up soon, within this week for you to see :) ..Joker did them again. And in the evening i went for skating to Pirita for an hour.. its first time this year i was inline skating and it was awesome.. i really love to skate. Now i feel tired and i can imagine that tomorrow my legs are hurting.. oh well, i love the muscle pain :D Ok.. about yesterday :) Yesterday i brought my brother and his partner from Tallinn to Pärnu and i must admit during my driving to Pärnu i speed a bit and of course the police was out :( ... though, the police officer was very kind young man and sporty as well.... and probably that saved me :) .. and of course the web site signs i had on my car saved me as well :) If he should in any reason to check the blog and read it than i want to t

Hi, Its Sunday now and i havent written anything within a week, sorry for that. So i try to make it up now ;) I havent done much during the week, did my training as usually, met friends, cleaned the flat, did some homework, did laundry, studied/read sport magazines and books. Also, updated my web site, did few pics to include again. So, it was fairly quite week. Some of our Fitness.ee winners from Estonian Cup celebrated their winnings and we went to club "Status Lounge" yesterday evening, and we had a very good time. I didn't have my camera with me, though some of us had and did also few pictures. Enjoy them! :-) Today i went to church as usually, after church went to Zelluloos gym.. first i thought to do little cardio but than i thought that the weather outside is so warm and nice that i should go for a walk. Plus, i need to go to grocery to buy chicken breast and eggs anyway :) So, i went to Zelloloos to take infrared sauna instead and after that went to solarium. S