Recap 14-20 November 2011

Hi everyone, so how was your weekend? Are you sticking to your clean eating or are you snacking away?

Some pics of the holiday:

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As you all know by now I’m on holiday – and all I can say is it’s amazing to have some time off! I am so relaxed and it’s wonderful to be able to do things on your own time without being in a hurry. The weather is great although there have been rainy days but never the less we found something to do. Shopping at Gateway, visiting friends in Hillcrest, dining out or just relaxing in the hotel.

Well let me recap on the week. Training wise it went great I would say. For being on holiday and making the effort to train is already a thumb up for me. Arrived here wanting to join the gym for the week! Got there only to find out that as a “casual visitor” the contract is based on 3/6 consecutive days. So if you happen to miss one of your 3 days for example it’s your bad and you lose your money paid for that day. So after much thinking I thought to myself you know what I’m on holiday and there is no way a gym will decide when I must gym at a ridiculous cost! So option 2 it had to be…

Even though USN advised me to take the time off this week I just couldn’t ;-), I’m taking it easy by making sure I only train one session a day for not more than a hour or so!

I decided to buy 2 dumbbells (forgot my kettle ball at home) did bring my yoga Matt and skipping rope and obviously my awesome Nike training shoes ;-). No holiday excuses and off to a good training week. I don’t regret this decision for this was the most enjoyable week training wise. Change of scenery and nothing like a jog next to the coast on an early morning and weight training with the view of the ocean. Beautiful indeed.

I worked out my own little training program for each morning, consisting of cardio and weights! I got a Nike+ training band from Ian and what an awesome little gadget to have. This is a device compatible with my Nike shoes that records your distance, pace and time of every run. I was so curious to jog the same route as each morning, just to see how many km we ran each morning. To my surprise it was 5.53 km. I thought its 3km only to see this morning it was almost double the distance. I was proud of myself for I am not the best runner out there, but I have to admit I’m enjoying the running and will definitely train to reach the 10km mark which I don’t think is difficult for it is not as if I’m too tired to jog further in the mornings. The distance of the pathway next to the beach is this distance.


Eating wise there has been some slip ups. I can mention everything for I know when I cheated and on what. I feel horrible after each bad decision I make. I had half a small pack jelly tots, half a pack chocolate eggs, few M&M’s, nutri rusks, hand full speckled eggs, 1 Single Amarula Don Pedro and one evening some Prawns prepared in some souse with chips, and last night 4 pieces ribs and small piece “boerewors” and a bun! This is all the cheats during the holiday and I feel terrible about it. I must confess it’s a struggle in my mind to have something that I know is not part of my diet! Everyone tells me to relax, take a break and have a cheat meal every now and then but I just can’t. I feel condemned and guilty after each one! How do you experience this? Please share with me!

Training wise this is how my week looked like:

Monday: 48 minute cardio at the gym

– 302 kcal burned / 28% Cal Fat
Fitness improving

No training

Wednesday: 1 hour 7 minutes

Jogged 5.53km
Skipping: 7 x 1 minute reps
Crunches: 3 Sets x 20 reps
Bicycle: 3 Sets x 30 reps each side
Push Ups: 3 Sets x 20

– 384 kcal / 30% Cal Fat
Maximal performance improving

Thursday: 1 hour 36 minutes

Dumbbell alternating curls: 5kg x 3 sets x 20 reps each side
Tricep extensions: 5kg x 3 sets x 20 reps each side
Skipping: 6 x 1 minute reps
Upright row: 5kg x 3 sets x 20 reps
Crunches: 3 Sets x 20 reps
Jogged: 5.53km

Tricep kickback: 3 Sets x 10 reps each side
Cuban Press: 3 Sets x 10 reps each side
Concentration bicep curl: 3 Sets x 15 reps each side

Plank: 1 minute

– 380 kcal / 36% Cal Fat
Fat burn and fitness improving

Friday: 57 Minutes

Jogged: 5.53km
Wide Push ups: 3 Sets x 20 reps
Standing tricep extension: 3 Sets x 20 reps
One arm dumbbell row: 3 Sets x 20 reps each side
Dips: 1 Set x 20 reps
Skipping: 2 x 2 minute reps
Bent over dumbbell row: 3 Sets x 20 reps

– 395 kcal / 25% Cal Fat
Maximal performance improving

No training

Sunday: 1 hour 9 minutes

Jogged: 5.53km
Dumbbell lunge: 3 Sets x 20 reps each side
Single leg dumbbell dead-lift: 2 Sets x 20 reps each side
Alternate hammer curl: 2 Sets x 20 reps each side
Dumbbell tricep kickback: 2 Sets x 10 reps each side
Crunches: 3 Sets x 20 reps
Skipping: 3 x 1 minutes
Air bike: 3 Sets x 30 reps each side

– 472 kcal / 25% Cal Fat
Maximal performance and fitness improving

I hope you all will enter the new week being motivated, goal orientated and positive about your efforts. Always give your best! Train hard, stay focused but the most important of all is enjoy every moment.

I’m looking forward to this week being on holiday until Wednesday, I’m excited to send my disk to USN with all my photographs and then most of all I’m looking forward on the next step of training when I’m back. As Gareth USN said we will work towards the next level when I’m back :-). Remember it is important to set new goals once you achieved your current goals. Even if it is maintaining your new lifestyle and figure!

God speed,


Posted on November 20, 2011, in Daily Post and tagged , , , , , , . Bookmark the permalink. Leave a comment.

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