Category Archives: Daily Post

25 Debunked Training And Diet Myths

I had to share this with you…

The best defense against failure is good information. These debunked fitness myths will help you recognize right from wrong and truth from lies! Don’t hit the gym without reading this!

Practice Smart Fitness:

Starting a fitness journey can be intimidating, especially if you’re going in without any previous study. If you go to the Internet to find information, you might find yourself smack-dab in the middle of bad logic and bad ideas. It’s difficult to sort out the fact from the fiction—especially when the fiction sounds so good.

That’s where I come in! Check out these busted fitness myths so you can get started or continue moving down the right path. You’ll find that with the right information, your fitness goals will become much more tangible than a speck of light in the distance.

Myth 1 /// If You’re Heavy, You’re Fat.

TRUTH: When you start weight training, it’s natural to initially gain weight. Weight training stimulates the body to build lean muscle which will help to improve your metabolic rate. But this muscle also contains a large amount of water.

Weight training is also a source of inflammation, a well-known cause of water retention. After a week or two of weight training, you might jump on a scale and notice that you’re heavier than when you started. Don’t freak out. After a few weeks, your body will start to melt fat and your newly-acquired muscles will make you look leaner.

It’s common to weigh more while your clothes fit looser. Muscle is denser and takes up less space than body fat. That’s why a smaller, more muscular person may weigh more than a bigger person with more fat.

Myth 2 /// You Can’t Build Muscle With Veggies.

TRUTH: To build muscle, you need three consistent elements: stimulus from exercise, calories, and nutrients to support muscle building and recovery. Vegetables are filled with slow-digestingcarbsminerals, and vitamins. They’re like grains, but with fewer calories. If you eat enough calories and sufficient, complete proteins, you’ll gain muscle.

Overeating is anabolic in itself and that’s why stuffing yourself all day is good for muscle. However, all that eating will also lead to unwanted fat gain. By eating vegetables as your carb source, you’ll be able to stay leaner, feel fuller, and be healthier while you build muscle.

The only time this myth is actually real is when you fail to meet your caloric requirement. Without enough calories, you won’t build muscle. Moreover, you can’t hope to build muscle if you only eat vegetables. You need food that gives you complete proteins. So, if you’re a vegetarian, combine those veggies with protein like nuts, dairy products, or soy and hemp protein.

Myth 3 /// You Have To Eat Fruit To Be Healthy.

TRUTH: Vegetables have more minerals, vitamins, and even more anti-cancer properties than fruit. The difference between the two food groups is the calorie content. In general, vegetables have fewer calories than fruit. Also, fruit’s sugar is mainly fructose, which is stored in the liver instead of in the muscles.

If you fill up on fruit, you’re unlikely to eat as many servings of vegetables as you should. It’s also true that filling yourself with high-calorie fruit means you won’t achieve your fat-loss goal. I know people who eat apples and grapes every night, thinking they’re helping themselves lose weight.

Myth 4 /// Women Tone, Men Build.

TRUTH: Muscle is gained by stimulating muscle fibers to grow larger. We stimulate muscles by overloading them with resistance training. All bodies release growth hormone when they weight train, but men grow more muscle because they have more testosterone—a lot more. Men and women build muscle in the same way.

“Toning” and “building” are just different words to the same end: hypertrophy. Women use the word “tone” because they’re afraid of “getting big.” Most of the time, what they mean is that they want to see their muscles. So, most women want to be leaner with more muscle mass. In reality, most men want the same thing.

The typical rep range for muscle growth is 8-12 reps with limited rest time. The point is to exert your body and continuously add more weight during those sets. The longer your muscles are under tension, the better they’ll respond to training.

Myth 5 /// If You Take A Long Break, Your Muscle Will Turn To Fat.

TRUTH: Muscle is created by exposing your body to things that make it say, “Unless I get stronger and plump myself up, I will get killed!” When you stop training, you change the environment for your muscles. Suddenly, the need for them to hang around and be ready for battle will cease. Why keep something you don’t need? Without constant tension, your muscle mass will atrophy and you’ll burn fewer calories.

Most likely however, your appetite will stay the same and you’ll suddenly find yourself eating way more calories than your body needs to maintain its weight. Muscle doesn’t literally turn into fat, but with a slower metabolic rate, you’ll accumulate more fat as your muscle size shrinks.

Myth 6 /// Salt Is Bad For You.

TRUTH: Salt, just like all other minerals, is necessary for your health and your looks. If you’re lean but never get a pumped or vascular look when you work, you’re probably low on sodium. When your diet is lacking in salt, your body holds on to the little amount you give it.

When you finally increase your sodium level or eat a particularly salty meal, you’ll retain water and feel bloated. Eat a normal amount of salt (1,000-2,000mgs) each day and your body will stop retaining sodium and will get better at releasing it. Eating a proper amount of salt will balance your electrolytes.

Myth 7 /// You Can’t Be Ripped All Year.

TRUTH: Ripped is a subjective state. But if by “ripped” you mean “visible striations and ultra-low body fat,” you might have a hard time staying there, especially if you’re a woman.

Women are supposed to have higher body fat, so a woman’s body will fight her to keep it. To maintain an extreme condition, you’ll need a disciplined diet and training program.

As a woman, staying ripped year round can have detrimental effects on your hormones. To assure optimal health, you must use strategies to replace what your body lacks. An unnaturally lean body will usually lack in sex hormones. That’s just the way it works.

Most physique athletes are in great shape all the time, but they’re ultra-lean for only a couple months out of the year.

Myth 8 /// Carbs Are Bad.

TRUTH: If you want to gain muscle, you’re going to need carbs. If you take them out completely, you’ll burn more body fat during training perhaps, but you can’t keep it up for long. Carbs are fuel for intense workouts, fats are not. Choose a macro plan that suits your athletic goals. If you’re an athlete, you’re going to need more than protein to make it through a game.

On a more serious note, you need a minimum amount of carbs to ensure that your brain functions properly. The brain needs glucose to work. Your body can be ketonic and use fatty acids to fuel your muscles, but your brain can’t.

Myth 9 /// Weight Training Turns Women Into Men.

TRUTH: If women aren’t supposed to have muscles, why do we have them? The definition of “manly” differs from one individual to another, but we all have a different body structure. Some women have more feminine lines, others more androgynous. Wide hip bones and narrow shoulders are typical female shapes, but that doesn’t mean an athletic woman is less feminine. Our society forms our ideals; you choose what you find attractive.

What makes athletic women bulky is more-than-average muscle mass combined with “excess” body fat. If you couple weight training with a smart diet, you’ll be much smaller than you’d expect.

Myth 10 /// You Can Eat What You Want If You Train Hard And Take Fat Burners.

TRUTH: To burn fat, you need to expend more calories than your body uses. Fat burners will increase your heart rate and aid in training performance, but it’s not a magic pill. You can’t hope to sit around and eat hamburgers all day and expect your fat burner to make you thinner. That’s just silly.

Myth 11 /// If You Want To Lose Fat, Avoid Fat

TRUTH: Fats are necessary to maintain healthy hormone levels and make use of vitamins. Without it, you’ll create a terrible environment for muscle growth. Fats also help you regulate your appetite. A carb-and-protein-only diet can make any fat-loss or muscle-build goal almost impossible to reach.

Myth 12 /// Lots Of Calories Make You Fat.

TRUTH: Chronically eating more calories than your body needs will make you gain weight. But you can gain both muscle and fat depending on where the calories are coming from and whether you stimulate your muscles into growth.

Occasional overeating will not make you fat unless you really gorge on thousands of fat and sugar calories and you’re prone to gaining weight. When you increase your calories, you’re at risk for gaining weight, but you’re also speeding your metabolism.

Myth 13 /// Cheat Meals Are The Same As Re-Feeds.

TRUTH: A re-feed is a strategic increase of calories—usually carbs—that will boost your training intensity, replenish your muscle glycogen, and lead to further fat loss. A cheat meal, in my opinion, is a treat, and should only be used if you actually need it and have worked for it. It’s a reward, not a sudden binge.

Myth 14 /// Natural/Organic/Gluten-Free Foods Are Best For
Weight Loss.

TRUTH: No matter how “organic” your bread is, it still has calories. Yes, these foods may be healthier because they’re more likely to be free of pesticides and other chemicals, but over eating “natural” food is still over eating.

Myth 15 /// Carbonated Drinks Suck Calcium Out Of Your Bones.

TRUTH: This myth got its start because soft drinks contain phosphorus. High levels of phosphorus/phosphate have been linked to reduced bone mass and higher fracture risk.

The effect is probably due to people replacing dairy with soda, not the phosphorus itself. Furthermore, carbonation has not been linked to depleted calcium levels.

Myth 16 /// If You’re A Woman, Don’t Work Your Upper Body More Than Once Per Week. You’ll Look Like A Man.

TRUTH: What? Once per week? Well, for bone health, you should definitely train your upper body. Without it, you’ll be fragile. It will also look weird to have a buff lower-body (which in general, women already have), and sport a tiny upper body. Ever heard about the hunt for symmetry?

Myth 17 /// If You Want To Lose Weight, Do Cardio Until You Drop The Weight You Want. Start Lifting Only After You’ve Lost The Weight.

TRUTH: If you do that, you’ll shed unnecessary muscle mass. More muscle helps your metabolism stay high. It’s true that weight training doesn’t burn a ton of calories, but the more lean mass you carry, the higher your all-day energy expenditure will be. Muscles require fuel all the time. If you kill yourself doing cardio, your body will get rid of muscle mass and it will be hard to lose fat at all.

Myth 18 /// Your Metabolism Slows Down After Age 30. After That, You’re Doomed To Fat-Hood. It’s A Woman’s Destiny.

TRUTH: The reason metabolism slows down as we get older is a combination of lower hormone levels and less athletic activity. If you don’t work out and eat healthy food, you’ll get out of shape. Sadly, an untrained body is even more evident as you get older.

Myth 19 /// Women Cannot Gain Muscle After Age 50, So There’s No Point In Lifting.

TRUTH: You can build muscle at any age. As long as you’re challenging your muscles and feeding them the proper nutrients, your body will respond. As you age, building muscle gets more challenging. But like anything else, if you do your best, you’ll get good results.

Myth 20 /// Diet Sodas Make You Fat.

TRUTH: You can’t gain fat from something you don’t drink or eat. Diet sodas don’t have calories because they don’t have any nutrients.

It’s wrong to blame diet sodas for weight gain. They might, however, cause bloating and stomach discomfort, but that’s hardly the same as body fat.

Myth 21 /// Do Crunches For A 6-Pack.

TRUTH: A flat belly comes from being lean. If you eat too much, your abs will remain trapped beneath a layer of body fat. Everybody is born with abdominal muscles. You just need to lose fat to make them pop.

Myth 22 /// One Cheat Day Per Week Won’t Harm You. Eat, Drink, And Be Merry!

TRUTH: This is only true for people who don’t struggle with getting or staying lean. Alcohol inhibits fat burning while your liver is detoxifying you. Alcohol is also indirectly fattening because we all tend to eat the wrong things after we’ve been drinking.

Myth 23 /// Stay In The Fat-Loss Zone And You’ll Be Ripped.

TRUTH: The fat-loss zone was “created” when research showed the body burns calories at a higher percentage during low-intensity cardio workouts than high-intensity ones. However, this study didn’t take into account the calories you burn after you work out.

After a high-intensity cardio workout, you’ll continue to burn calories long after you’re out of the gym. High intensity training usually works better. After all, losing weight comes down to expending more calories than you take in.

It’s difficult to do high-intensity cardio every day. So if you need to do cardio each day, you’ll need some variety. For more information, check out my best-selling ebook Cardio For Leanness.

Myth 24 /// If A Product Has No Calories, I Can Have As Much As I Want.

TRUTH: Zero-calorie syrups, jams, dressings, etc. aren’t really no-cal. In our country, a product can advertise being no-cal if it has fewer than 5 calories per servings.

In reality, most of these products have about 5 calories per serving, so if you’re going to down the whole bottle, you’ll actually end up having more like 60 calories. Although that doesn’t seem like much, adding 60 calories of meager nutrition to your diet won’t do much to help you meet your goals.

Myth 25 /// Healthy On The Outside = Healthy On The Inside.

TRUTH: That’s called denial! Many symptoms, deficiencies, toxins and diseases are silent. They show nothing on the surface or don’t have initial warning signs. You can never know if your organs are healthy or your bones are strong unless you do the right tests.

Bodybuilding.com – Practice Smart Fitness: 25 Debunked Training And Diet Myths.

Be transformed by the {entire} renewal of your mind…

I made you something…a little note…

Don’t let the things of the world or your current situation determine where you’re going on your journey of life!

Change your mindset today and I can assure success. Renew your mind in every area of your life that is holding you back.

You can take this scripture and use it in whatever area – whether spiritual growth, weight loss goals, decisions in your life. Never compare yourself with others so do not be conformed to this world.

Decided to share…

Hey everyone,

Allot of people ask me about what protein/carbohydrate/fruit options did I have during my transformation challenge etc.

So I decided to compile these to maybe give you a guideline on the options you can use!

Remember one thing – You must never see this as a diet – This will only set you up to fear failure or believing that it is to hard to achieve!

Get your mind in the right place first – I can give you my word this is the only reason I could succeed in this was by seeing it in a different perspective! It makes it so much easier I promise!

Living a healthy life is not that difficult, you can still enjoy your food and love what you eat!

Let me know what you think or if this can help you.

Remember I have a passion for what I do and would love to share it with you. So if you have any suggestions let me know and we can compile something awesome!

Have a super Tuesday!

 

 

Aardklop Art Festival…

Image

So what is everyone up to this week! Well in my small town it is crazy at the moment with the yearly Aardklop Nasionale Kunstefees ” Art Festival”.

This is an Afrikaner Art Festival taking place in this small town since 1998!

This Festival is packed with all the local talent in South Africa from music, classical music, theater, visual arts and much more…

So what festival do you attend every year, are you one for Beer fests, Art Festivals etc?

Girls, Get Your Guns

Why Women Should Lift Weights!

Hormones and diet make the sexes different, but women can still build muscle and gain strength. You don’t want to look like a man, but you need to become a stronger woman!

Many women make a huge mistake when they step foot in the gym. They assume that heavy weightlifting will turn them into gargantuan man-ladies. If you’re a woman, answer this: when you go into the gym, what is the typical tact you take to your workout program?

Do you first do a light warm-up on the mats? Then do you head over to the cardio machines for a good 20 or 40 minutes, thinking you’ve gotta blast that cheesecake you mashed last night? Then, do you flex with a few rounds of lightweight circuit sets? Finally, maybe you head off to the exercise mats to crunch for 10 to 20 minutes trying to lean that tummy?

If this is your patty-cake program, it’s time to change your course! The program above illustrates most women’s workout programs. They don’t want to get big and “bulky,” so they gravitate toward exercises they think burn the most calories and “tone” their muscles. “No bulk needed. Thank you very much.”

If you're reaching for the pink weights, it better be your warm-up.
If you’re reaching for the pink weights, it better be your warm-up.

Lift, Ladies!

These women actually accomplish very little. They may burn a few hundred calories during the cardio workout, and possibly a hundred more in the circuit training, but they won’t reshape how their bodies look. A complete body transformation cannot take place when you’re pushing daisies instead of iron.

If you want that complete body transformation, to the point where your family hardly recognizes you, then you have to sit up and change, right now. Take action and start lifting heavy weights.

“But won’t I get bulky?”

No – and here’s why.

Female Testosterone Levels

The first reason lifting heavy weights won’t make you don tights, rip sleeves, and become the next Incredible Hulk is that you don’t have the testosterone levels to pack on tons of mass.

Men have higher testosterone levels than women; women have higher estrogen levels than men. Compare testosterone levels in a man to the amount in a woman and you find a large gap. Why? Simply put, women don’t have testicles. The lion’s share of male testosterone comes from the testes.

Women do produce the hormone, but it comes from your ovaries and adrenal glands in smaller doses. Talk to your doctor and have your testosterone levels tested, especially if you’ve had your ovaries removed, as you will produce even lower levels of the important hormone.

Testosterone is the primary muscle-building hormone in the body. Since women have significantly less of this “Heracles Hormone,” they cannot put on muscle mass as easily as men.

Even women who want to build bigger muscles and work extremely hard to bulk still build muscle mass at a fraction of the rate that men do. Stop worrying and start lifting – you won’t turn into the Hulk overnight … unless you get blasted with weaponized Gamma radiation.

If you're worried about bulking up, remember you don't have enough testosterone.
She’s checking out her form … and so are we.

Female Dietary Habits

The second reason women won’t go “GREEN” from lifting heavier weights is that most women don’t consume enough calories to create the mass. Think about it this way: when was the last time you purposefully over-ate to gain weight? Christmas dinner over-indulgence doesn’t count.

We’re talking purposely consuming more calories than you need, not because of enjoyment, but because you want to gain. When was the last time you forced down extra servings of protein at dinner because it fit your mass-gaining goals? Chances are, never. Most women are born restriction eaters. They have a built-in tendency to want to be slimmer.

To become the bulky beast you needlessly fear, you would have to eat excessive calories daily, add supplementation, and then lift heavy weights on a regular basis. Many women hardly eat enough calories to maintain their current body weight. Getting huge isn’t easy. It won’t happen to you if you learn how to bench press.

Female Force Development

Finally, you won’t get big and bulky because you typically won’t generate the degree of force that men will. There are some strong women out there who push themselves to the max. But for the most part, men have a larger degree of drive to push their bodies beyond the limits of comfort. (Refer to the difference in testosterone levels above!)

Building significant amounts of muscle mass requires pushing yourself past the point of comfort. Can you still squat near your max when you know your muscles are tearing? Can you push past and go harder? Many men go on, sometimes to the point of injury. The force factor keeps most women from generating extremely large volumes of muscle mass.

Higher Metabolic Rates

Now that we’ve established that you’re not going to suddenly put on 1,000 pounds, turn green and rampage through downtown, let’s talk about some of the great benefits to weight training.

Heavier weight offers women a higher metabolic rate. Since you work against a high degree of resistance with heavy weights, you create tiny muscular tears throughout the body. You will expend a greater number of calories post-workout to repair those tiny tears, thus increasing your overall calorie requirements.

Most women want to get lean and shed body fat. Doesn’t a high metabolism sound like something that might help you achieve that goal? You bet it does.

If you're looking to get lean, lifting weights expends considerably more calories than cardio.
Barbell lunges push your metabolism into the red zone.

Greater Muscle Definition

The next benefit to lifting heavier weights is that you’ll see greater overall muscle definition. When you lift such a light weight as most women do (really? 2-pound curls?), the muscles are barely challenged.

As a result, your muscles won’t feel any need to adapt (grow) since they can easily handle what you throw at them.

Push yourself harder and take the weight up to the next level – that’s when you see muscle definition and form improve. Provided you also follow a proper diet for fat loss, heavy weights will create the greatest change to how your body looks.

Improved Functional Strength

The final benefit you achieve by lifting heavier weights is that you improve functional strength capabilities. Since you get much stronger by lifting heavier weights, everyday activities will get much easier over time. You won’t need to call your brother to move a couch anymore, or even have your son carry your suitcase. Muscularity also means a lower chance of injury if you participate in sports or other activities.

Do not fear heavy weights any longer. What you should fear is being old and weak. What you should fear is wasting more time training strategies that just won’t get you where you want to go. Push your body – you are stronger than you think.

Guess what? Muscular strength translates into female independence!

Lifting weights is what changed my figure for the first time in my life! Cardio was never enough. Trust me today for results adjust your training program and incorporate strength training TODAY~ “Claudine Kidson”

Reference: http://www.bodybuilding.com – Shannon Clark

For the ones that lost hope at some point…

There is something on my heart and I want to share with you what I have noticed this last couple of months being pregnant…If you haven’t also already noticed, but once you fall pregnant it is as if everyone starts telling you how you should live your life, what is allowed and what isn’t, what you should be doing when you should be doing it and so the list goes on.

Today I want to tell you that to much mixed information is NOT a good thing. Go with what you feel is the right decision for YOU! Get a trusted friend or someone you KNOW will not share any information if not proven facts or only by sharing experiences without coming down on you on the what you should and shouldn’t be doing! If you believe that raw meat, sushi, raw eggs for example is a no no during pregnancy  – Then stick to what you believe in and don’t let others try to convince you otherwise!

I can give you my own story and you can do with it whatever you like but I do hope it can encourage you in some area. First of all I want to encourage all to stay on a healthy balanced nutritious diet. When I say diet I mean lifestyle – NO CRASH / weight loss diet! I want to stretch the importance of continuing the lifestyle as before pregnancy or if it wasn’t all that good to better your lifestyle. I made the mistake of letting go. From being SUPER fit and active in the gym once a day – to a not so fit once a week in the gym without any confidence…

With tears in my eyes I want to encourage you to not let go. Don’t see your pregnancy as a escape route of a healthy lifestyle. Don’t have the mindset oh well I’m gaining all this weight anyways so why bother making healthier choices… Since the day I found out of my pregnancy it was as if my body went into overdrive and I gained weight by the day – or that is how it felt. It was a HUGE adjustment and with all the changes going on inside my body I started to fall into a “depression” if I can call it that. I started getting negative about my body the way I look and then the pattern started of I don’t care anymore. BUT DON’T GO THERE. Your lifestyle is so important for the little one growing inside of you. As most of you know I have a under active thyroid (Hypothyroidism). So let me explain this briefly:

The thyroid gland

Your thyroid is an endocrine gland. This means it secretes hormones into your bloodstream. Hormones are chemicals produced by your body to help regulate how your cells and organs work. They are sometimes called chemical messengers.

Your thyroid gland makes two hormones: thyroxine (also called T4) and triiodothyronine (also called T3). Together, these hormones regulate your body’s growth and metabolism. Your metabolism is how quickly your body burns energy and how quickly reactions in your body happen. It affects lots of things, including how much you weigh and how much you sleep.

The production of thyroid hormones is controlled by another hormone called thyroid stimulating hormone (TSH). This is made by an endocrine gland in your brain called the pituitary gland.

Hypothyroidism causes a general slowing down of your body’s functions.

Some of the symptoms include:

  • feeling tired and sleeping a lot
  • feeling the cold easily
  • dry and/or pale skin
  • coarse, thinning hair and brittle nails
  • sore muscles, slow movements and weakness
  • a hoarse or croaky voice
  • a change in facial expression
  • depression
  • problems with memory and concentration
  • weight gain
  • constipation
  • fertility problems and increased risk of miscarriage
  • heavy, irregular or prolonged menstrual periods
  • a slow heart rate

TIP: If you experience some of the above or all make an appointment and go and see you GP and get a reference for a blood test.

While pregnant, it is important to continue your medication and to make sure you go for regular check ups or blood tests to regulate your levels.

I believe this was a big cause of my extreme weight gain in the first 3+ months of my pregnancy – Why because I didn’t go for my regular check up at first and when I did I got the news that my medication had to be DOUBLED…So what if I went earlier would that have meant less weight gain? Well since my dosage of my thyroid medication is correct my weight gain seemed to stabilize resulting in only picking up the necessary weight.

Still left with the weight, feeling down I realized HEY THIS IS NOT THE END…You can still make a difference, you still CAN make better choices and let the rest of your pregnancy be a healthy one.

So last night I made the decision that no matter the weight gained up to now its time to get up, focus and make everyday a better day and to enjoy the last few months of my pregnancy.

So to all the pregnant ladies out there lets do this. To all the non pregnant ladies WANTING to get pregnant start making better choices as from TODAY…Not Monday or next week TODAY!  If you are over weight or under weight get your body into shape now.

Conclusion to the general blog followers: Let every single day be a day with a new meaning. New way of living, healthier options than the day before. Don’t focus on your past failures focus on the success of your future. If you got discouraged at some point get back up today. You deserve the absolute best so get your mind and body connected and start living the best life today!

Loading/Viewing error on my blog…

There seems to be a problem with my blog loading correctly!

I’m busy fixing it.

Thank you

Claudine

YOUR life can and WILL be changed!

If I could do it so can you!

First things first…Do you want to enter the USN 12 Week Challenge 2012 then you have to start by purchasing your 12 Week Body Transformation Starter Pack. Supplements included in the starter pack will be:

(This will last you approximately 3-4 weeks)

  1. Pure CLA 1000 (45’s)
  2. Phedra-Cut Ultra XT (60’s)
  3. Diet Fuel Ultralean (1kg)
  4. Protein Dessert (454g)

What I would add to this:

  1. Women’s Ultra Two-a-day Daily Vitamin
  2. USN OMEGA PRO 3,6,9
  3. Phedra Cut Ultra SF (for the evenings) / Lipo

If you don’t want to enter the competition and only do the Challenge you can buy the products separately. There are great specials available and I would suggest you buy the combo packs for they work out much cheaper in the end.

Next: So lets do a quick breakdown on each product explaining the function of each supplement.

Tip: It is a good idea to get clued up on the supplements that you will be using. Not only to educate yourself on the role it plays but for you to know what you are fuelling your body with. As the Challenge Progress we will add to the supplements but for now this is the most important…

Before I begin it is so important to know your supplements and what you put into your mouth. Why do I use USN? First of all I must give them credit on their AMAZING customer support and advice.

Gareth Powell from USN has been of amazing support throughout my Challenge. All my questions have always been answered and more. So before I go any further thank you Gareth and the team at USN for making each customer/individual feel valued as a client and for the exceptional products!

This is the link to their website: USN – Ultimate Sports Nutrition

Email Gareth at USN should you have any queries on this 12 Week challenge or for some advice: info@usn.co.za

Trust me even though this is allot of information make the time to read through it and get the foundation right of your knowledge beforehand.

WOMEN’s ULTRA TWO-A-DAY
DAILY VITAMIN

A daily multi-vitamin designed for the female who requires an essential supplement for a balanced, nutritious diet.

PRODUCT OVERVIEW

USN WOMEN’S TWO A DAY is a scientifically formulated, nutrient rich multi-vitamin/multi nutrient, designed for the active female who has specific micronutrient demands for the continued maintenance of good health, immune support and energy availability.

WHEN

Daily with breakfast.

BENEFITS

  • Increased energy levels
  • Improves overall performance
  • Stimulates cognitive function
  • High in antioxidants

Improves immune function

OMEGA PRO 3,6,9
ADVANCED CELLULAR ANTI-OXIDANT

A combination of Omega-9 (mono-unsaturated fatty acids) and Omega-3 and -6 (poly-unsaturated fatty acids). Omega-3 and -6 are Essential Fatty Acids (EFA’s).

PRODUCT OVERVIEW

USN OMEGA PRO consists of a combination of Omega-9 (mono-unsaturated fatty acids) and Omega-3 and -6 (poly-unsaturated fatty acids) – Omega-3 and -6 are essential fatty acids.

All these fatty acids are necessary for the formation of healthy cell membranes, the proper development and functioning of the brain and nervous system, and for the production of hormone-like substances called eicosanoids (thromboxanes, leukotrienes, prostaglandins).

These chemicals regulate numerous body functions, including blood pressure, blood viscosity, and vasoconstriction, immune and inflammatory response. They have profound beneficial effects on the body an influence hormone production, immunity and cardiovascular health in addition, they keep the skin and other tissues youthful.

WHEN

  • Daily with food.

BENEFITS

  • Optimises metabolic function
  • Balances hormone production
  • Promotes cardiovascular health
  • Boosts sports performance
  • Reduces exercise related pain

PHEDRA-CUT LIPO XT
EXTREME THERMOGENIC FAT LOSS ACTIVATOR

Phedra-Cut Lipo XT provides all the benefits of the Phedra-Cut Ultra XT, but now includes a patent-pending encapsulated form of premium, highly concentrated natural capsicum extract, Capsimax™, which protects the esophagus and gastric barrier from the burn often experienced with cayenne pepper and its extracts. Due to the protective nature of this encapsulation, a higher quantity of capsicum actives form part of the formula, making it even more effective as a weight control aid.

PRODUCT OVERVIEW

USN’s Phedra-Cut Lipo XT is an advanced fat loss activator, consisting of a synergistic blend of botanical ingredients, which have proven to assist in effective weight control.Not recommended for pregnant/lactating women.

WHEN

  • Prior to meals.

BENEFITS

  • Thermogenesis
  • Supports a healthy metabolism
  • Reduced carb absorption
  • Appetite control
  • Reduced glucose production in liver
  • Inhibited fat cell formation (Anti-adipogenic activity)
  • Mood & mental acuity enhancement
  • Anti-oxidation during fat breakdown
  • Energy boosting

DIRECTIONS FOR USE

As a dietary supplement, take 2-3 capsules 2-3 times daily, 30 minutes prior to meals/snacks. If training early morning, take 2-3 capsules prior to workout, and then follow with breakfast directly after training. Phedra-Cut Lipo XT is not recommended after 4pm.Take Phedra-Cut Lipo XT for 5 consecutive days of the week and stop use for 2 days before continuing again (2 off days).Optional: Take 3 capsules Phedra-Cut Stimulant Free 30 minutes before your evening meal to prolong the weight control process to an even greater extent throughout the evening.
During the 2 off days of not using Phedra-Cut Lipo XT, it is advised to use Phedra-Cut Stimulant Free 2 times per day, 30 minutes prior to meals.

or

PHEDRA-CUT ULTRA XT
FAST ACTING THERMOGENIC FAT BURNER

An advanced, multi-phase extreme thermogenic, fast activating fat loss activator, scientifically formulated to rapidly increase fat metabolism, appetite suppression and to boost energy production.

PRODUCT OVERVIEW

PHEDRA-CUT ULTRA XT is an advanced fat loss activator, consisting of a synergistic blend of natural ingredients, which have all proven to assist in safe and effective weight loss.

Benefits of PHEDRA-CUT XT:

• Increased fat burning activity (incl. abdominal fat)
• Blood glucose regulation (which may eliminate cravings)
• Reduced carbohydrate absorption
• Appetite suppression
• Reduced glucose production in the liver
• Reduced fat accumulation
• Inhibit fat cell formation (Anti-adipogenic activity)
• Mood and mental acuity enhancement
• No estrogenic interactions
• Anti-oxidation during fat breakdown
• Energy boosting

WHEN:

Prior to meals.

BENEFITS

  • Increased fat burning activity
  • Advanced blood glucose regulation
  • Reduced carbohydrate absorption
  • Appetite suppression
  • Reduced glucose production in the liver
  • Mood and mental acuity enhancement
  • Inhibits fat cell formation
  • Antioxidant effect
  • Energy-boosting
  • Non-hormonal

PHEDRA-CUT ULTRA STIMULANT FREE
FAST ACTING NON-THERMOGENIC DAY AND NIGHT FAT BURNER

A non-stimulant primary weight loss supplement designed to optimise the metabolic pathways associated with increase fat and carbohydrate metabolism without increasing thermogenisis or central nervous system activity.

PRODUCT OVERVIEW

PHEDRA-CUT ULTRA SF has been formulated for individuals wishing to achieve optimal weight-control and energy levels, without central nervous system stimulation.

It can also be used in combination with Phedra-Cut Ultra XT to continue the weight-regulating process during the night as well as over weekends.

  • Increased fat burning activity (without CNS stimulation)
  • Blood glucose regulation (which may eliminate cravings)
  • Reduced carb absorption
  • Appetite suppression
  • Reduced fat accumulation (also in liver)
  • Mood & mental acuity enhancement
  • Anti-oxidation during fat breakdown
  • Energy boosting
  • May lower the level of CRP (C-reactive protein) in the body and hence reduce leptin resistance.

WHEN

  • Prior to meals.

BENEFITS

  • Decreases weight and fat mass
  • Suppresses appetite
  • Improves blood glucose regulation
  • Reduces starch digestion
  • Inhibits amalayse enzyme production
  • Improves thyroid function
  • Increases fat and glycogen metabolism
  • Improves metabolic function and energy levels
  • Non-hormonal

PURE CLA 1000
ADVANCED BODY TONER

A non-stimulant weight loss supplement that supports weight loss and the metabolic processes involved with fat burning. With further health benefits including blood sugar regulation to promote a lean physique.

PRODUCT OVERVIEW

Conjugated Linoleic Acid is seen as a “wonder nutrient” that occurs naturally in a wide variety of foods such as beef, some dairy products and turkey.

This “wonder nutrient” has been scientifically proven to inhibit the process that is responsible for the deposition of fat in the body (especially in the abdominal and leg areas). CLA directs the body to use fat reserves for energy. Research has shown CLA to increase lean muscle while reducing body fat. A number of other studies also revealed dramatic cholesterol-reducing effects with CLA supplementation.

USN CLA 1000 primarily provides the Cis 9, Trans 10 and Trans 11, Cis 12 isomers in a 50:50 ratio, as recommended for optimal efficiency. Supplementing with CLA should result in a leaner, healthier body.

WHEN

  • With or directly after meals.

BENEFITS

  • Promotes fat metabolism
  • Protect lean muscle mass
  • Increases energy expenditure
  • Anti-cancer properties
  • Enhances immune function
  • Powerful antioxidant
  • Prevents high cholesterol

DIET FUEL ULTRALEAN
LOW-GI SLIMMING SHAKE

Premium high protein
Low-carbohydrate meal replacement
Contains the USN Lean System for effective weight management

PRODUCT OVERVIEW

USN DIET FUEL ULTRALEAN represents the newest and most advanced technology for the reduction of body fat as well as the maintenance of lean muscle tissue.

This delicious, low-GI, low-kJ meal replacement formula provides you with a complete, nutritious meal for anytime of the day. It contains all the essential nutrients in adequate quantities to ensure healthy and lasting weight loss.

The USN Lean System blend consists of N-Acetyl-L-Carnitine, HCA (Hydroxycitric acid) and a high level of bio-available Calcium, which has been shown to assist the weight-loss process through various effective mechanisms (excluding central nervous system stimulation).

The formula has a high fibre content to increase satiety levels and to assist with digestion. The reduction in hunger is further promoted through the addition of 25g High Biological Value Protein from various sources, which triggers a natural weight loss hormone (PYY) in the body.

The high quality Protein substrates also assist in improving Protein synthesis, regulating blood sugar levels to reduce cravings and improving overall health. Lactazyme is added to assist in the breakdown of Milk Protein and improved absorption.

WHEN

  • As a dietary supplement
  • Two servings daily at 10:00am and again at 3:00pm

BENEFITS

  • Muscle retention
  • Muscle growth
  • Stabilises blood sugar levels
  • Suppresses appetite
  • Increases fat and glucose metabolism

Remember to take your first “BEFORE” photos with your measurements the day you start your challenge.

I’m here to assist you if you have ANY QUESTIONS. My 12 week training program as almost done for those who will be interested.

Take on this Challenge you CAN DO THIS, you will never ever look back.

Happy Friday,

Claudine

Click on the image to download your diet for your fridge!

A special day…

Wow what an exceptional day…There is so many things that I want to type or share that I actually don’t know where to start!

This is a Prego post for all the beautiful mommies or pregnant ladies out there or even those thinking about getting pregnant or whatever this is for you!

Let me tell you today that it is an absolute miracle to see a little growing person when going for a sonar. Today was a day filled with so many emotions. This was our second visit to the doctor and we had an appointment with a specialist who specializes in analyzing sonar’s and who does the scan for down syndrome etc. Not sure what you call her position but wow what a visit! While being confident that nothing will be wrong there will always be that “stressful” moment to see if everything is ok with baby and that there are no abnormalities.

I’m 12 weeks and 4 days today, expected due date is 19 January 2013 and even though I feel like a mini hippo at the moment it is just so worth it all! I did speak to the doc about my concerns for picking up SO MANY weight and he assured me that I don’t have anything to worry about at this stage and that when he met me I was way to small weighing just under 45kg! He also mentioned that I must remember that the intensity in my training took a huge setback and that I must just relax and stay healthy by making the right nutritious choices. So it is time to make peace and be grateful for every second! So to the ladies feeling a bit fat or bloated we all have those days and there will be better days! Being pregnant is something beautiful and you as a women is precious and beautiful no matter what the scale may show you! Don’t condemn who you are and where you’re at. Look ahead and be confident in who you are!

So let me share with you our amazing visit by showing you a video and photo or two 🙂

I find it very informative when browsing the net searching for a 12 week scan/sonar or to get an idea of what to expect even though every visit / person will have a different experience!

Baby even waved at us at a stage or that is what mommy believe he/she did ;-). We saw all 1o the fingers, feet, nose, little lips, heard the heartbeat at 150bpm and 64.5mm long. Its really an unbelievable feeling when you hear the heartbeat and see that everything is in place.

This is a clip of baby Kidson 🙂

This was amazing, baby kicked and moved around for a while was amazing to see:

And this is mommy with her #babybump 😉

Here I go off to gym will post tomorrow telling you about my out of breath 5km Challenge day 1 😉

Keeping it up…

Helloa all my fit and fabulous blog friends & followers,

I’m so back and ready for action ;-)…Yes I know I have only been recently back in the gym but I am super excited about every day ahead…

So what happened? The whole pregnancy, weight gain etc was a HUGE adjustment and to be honest for a while there I did not know how to cope with all the changes taking place inside/outside my body ;-)! For some reason I’m just gaining weight at the speed of light and I started to feel more and more self conscious about the fact that I have a definite baby bump at 12 weeks 3 days! My thyroid medication is consistent and its not as if I’m eating for 3 😉

But yesterday when that little voice inside my  head said don’t go to the gym, you look fat/bloated and and and, I decided to silence the voice inside my head and to just DO IT!

And you know what it was the best decision I could have made…Yes I’m the fattest that I have ever been but that wont keep me from being fit and healthy! Have you been through something similar? If so please share with me.

I decided to take it one step at a time and just to enjoy every moment of it…I don’t have any pressure in the gym as I’m no longer working towards competing for now! It is still sad to see everyone getting ready/planning for the Body Beautiful South Africa – But hey next year is going to be a BIG YEAR :-)! Are you thinking about competing / are  you currently prepping for a competition?

I’m starting with the Shape 5 week 5km challenge – Imagine a few months back I was comfortably running a 10-15km run. Where my challenge was – being so fit struggling to get my heart rate up I’m now struggling to keep the heart rate down.hehehe amazing how things change and how we adjust!

This is what they say about it:

In a normal, uncomplicated pregnancy, your resting heart rate will elevate by 15 to 20 beats per minute. As is the case with all of the major organ systems, cardiovascular changes that take place during pregnancy are believed to be triggered by hormonal signals, primarily increases in progesterone and estrogen, which alert the body to the presence of a fetus. These changes begin in the first trimester.

Why Does Heart Rate Shoot Up?

Changes in your circulatory system gradually occur after you conceive. The change is to fulfil the requirements of extra blood in your body to nourish your baby. The blood during pregnancy circulates through placenta to ensure the supply of blood, oxygen and nutrients to the developing fetus in your body. The cardiac output of your heart increases by 30-40 percent and your blood pressure decline slightly as more of your blood is aimed at the uterus, kidneys and skin.

Exercise

It used to be that pregnant women were advised not to allow their heart rate to go above 140 beats per min during pregnancy. However, in 1994, the American College of Obstetrics and Gynaecology changed its recommendation because there was no evidence that a heart rate greater than 140 beats per min was harmful for the mother or baby. Instead, pregnant women should use their perceived rate of exertion to measure intensity, and aim to exercise at a level that allows them to carry on a conversation while exercising.

Read more: http://www.livestrong.com/article/187305-the-normal-pulse-rate-during-pregnancy/#ixzz20Dstjkvs

So that explains the fact that before I know my heart rate is 135-140 bmp while exercising! lol

Just thankful to have my Polar FT80 to monitor my heart rate while working out!

If you don’t have a heart rate monitor yet and you are serious about working out / gym / running I would definitely say it is worth every cent!

Great feautures like

  • Advanced training analyzing
  • Training Diary
  • Training Load
  • Training programs

To help you train safely and effectively, the training computer determines your heart rate target zone limits automatically according to your age-based maximum heart rate (220 minus age). The limits are determined either in beats per minute (bpm) or as a percentage (%) of your maximum heart rate.

Keep your heart healthy by living a healthy lifestyle and by following a good nutrition plan!

Well we will be visiting the doctor tomorrow to visit baby Kidson so I’m super ExCiTeD. Will keep you posted!

Have a super day and let me know what you are up 2 by commenting below the post…

Claudine

Think about it…

Have you ever…

Got stuck in a moment where you find yourself sitting, pondering about the past and the future?

I’m at a road which seems to be a 2 way road, with dreams and visions, thoughts and things, goals and purposes all going through my mind at the speed of light…

Reflections of the past visions of the future…Do you sometimes think about the what could have been or what will be?

Ok so what is my point? Today or lets say the past week I took some time to sit down and let my mind wonder. Thinking about my past and the journey to where I am today.

Are you where you want to be in life, do you live your dream, are you truly happy where you are.

Well I must admit that this is a road less travelled.

Today I took a moment and watched a video clip of where everything started for me, stepping into the Corporate World – Fresh out of University uncertain about the things to come. This is where my personality was formed. This is where people touched my life. This is where I learned the fundamentals of striving towards excellence and last but not least where I was empowered as an individual to be the best in a secure team environment. Where I learned the values of Leadership…

This is where I spend my days, I can remember so clearly walking through that Business Park in the mornings towards my office being so deeply appreciative of the environment and the blessing to be an employee for a Group like Bosasa.

So why am I thinking about this today or every now and then??? Because I want to tell you today to never ever take things for granted. Every opportunity that comes across your path is there for a reason. Whether it is to reflect on moments of impact.

I can honestly say that my life up to now has been a journey one that I can reflect on and say today that I have given my best when placed in the positions to strive to be the best!

Don’t regret not living your full potential. I’m at the point where I’m sick and tired of the If this, If I have more money then, If I can only then, all the if if if if and if only!

Why do we live in a world where you live for the weekend? Are you really at the right place? Life is short we cannot always just think about the ifs! Be the difference you want to see. If you are not passionate about what  you do then I want to encourage you that it is time to get out of you comfort zone to start trusting God and to get in line with where you are suppose to be!

There must be something more…Have a dream & have a vision but most important don’t neglect the now. Don’t keep your eyes so focused on the future that you forget about the NOW!

The fun part of pregnancy

Shopping shopping shopping 😉

I know I’m only going for 10 weeks now but all I can think of is what to do, what is must have items, the baby nursery and so the list goes on.

Is it normal?

If I could have my way the nursery would have been completed yesterday already 🙂

The journey is so amazing so far. Yes there is the ups and downs that is a sure fact. Like me sitting in front of my PC as I type struggling to keep my eyes open! Like feeling uncomfortable in my clothes and in the gym for the first time…Having mood swings like you won’t believe and then obviously experiencing emotions that I never felt existed at time. BUT again the thought of being blessed by being pregnant makes it all worth it I believe.

I’m very luck up to now to not have any morning sickness. I rather take the moods than being sick…

So back to shopping…

What was the first things you purchased?

This is my shopping basket so far…

Then I browsed for some nursery ideas and this is what I came across that I like. In some there is only an element that I like not perhaps the colour of the room for example.

This is how I want to paint the nursery, all just depend if it is a little boy or a girl.

So where it is blue it will be either be blue (if a boy) or a very selective pink (if a little girl).

Let me know what you think?

LOVE never fails…

How awesome is this…

This morning when I opened my orange this was the first thing I saw – A little heart in the center of the fruit.

The aroma of an orange is strong and you can smell it from far away – So is the power of love – Not just a strong word but an emotion/feeling/experience with POWER!

So guess this is my message for the day.

1 Corinthians 13:4-5

The Message (MSG)

3-7 If I give everything I own to the poor and even go to the stake to be burned as a martyr, but I don’t love, I’ve gotten nowhere. So, no matter what I say, what I believe, and what I do, I’m bankrupt without love.Love never gives up.
Love cares more for others than for self.
Love doesn’t want what it doesn’t have.
Love doesn’t strut,
Doesn’t have a swelled head,
Doesn’t force itself on others,
Isn’t always “me first,”
Doesn’t fly off the handle,
Doesn’t keep score of the sins of others,
Doesn’t revel when others grovel,
Takes pleasure in the flowering of truth,
Puts up with anything,
Trusts God always,
Always looks for the best,
Never looks back,
But keeps going to the end.

Keep on keeping on, love one another, forgive one another, respect one another but most important of all LOVE one another!

Have a super fabulous beautiful day!

USN – Post Challenge Claudine 22 May 2012

Hi all my fit and fabulous friends. If you’ve missed Expresso this morning check it out here.

Stay motivated throughout the cold winter months, set new goals and make sure you keep your program interesting at all times!

Don’t let the winter months get to you and set you back on where you want to be. During the colder months we tend to reach out to warmer comforting foods and beverages. Make sure to go for the healthier options!

Keep up the hard work and work around those cold mornings, even if you don’t always feel like it get out of bed go to gym and before you know it you will feel energized and ready for the day!

Thursday already!

Wow where did the week go, I cannot believe it is Thursday already!

So how is your week, sticking to your goals or commitments? Well I am proud to say it is Thursday and my week have been super clean with no chocolates or sweets ;-).

Then I have to share my excitement about my trainer that I’m bust designing – I’m super excited about this. I’m putting in allot of time and effort and believe this is going to be BIG!

I just realized that you won’t get such a funky designed program worked out to perfection anywhere for R150 in the format I’m doing it. I just realized that I put in HOURS and HOURS on perfecting my routines / helping others / replying tons of mails / messages for absolutely free and for the passion off helping others and will keep on doing so.

But with this program I decided if you want it you will pay for it – if not so be it! There are thousands of programs online to copy and paste no doubt but I’m focusing on the perfect combinations, convenience of easy to follow, time limited effective workout routines.

I know what worked doing a 12 week total body transformation challenge. You don’t want to end up getting bored with your routine, spending hours in the gym per session, not getting results and switching between programs as you go along. I’ve been there – Trying every second program that seems to look o.k. Been there done that. Paying others to work out a program and what do you get? A generic excel copy and pasted A4 spread with days repeated same exercises, same repetitions and myself on the other hand getting bored and frustrated – looking for the next program.

Enough about that…

Yesterday was Zumba day – Again great fun and a super workout with a great calorie burn. Do you have a specific workout that you love doing. That workout that seems to take your mind off from everything else. Well this is it for me. I must admit that I’m very specific when it comes to the fitness instructor giving the class. The one currently giving Zumba at our gym is absolutely amazing – don’t think that it will be the same if she isnt the instructor!!!

I’m playing an action netball game tonight so lets hope for a win will keep you posted!

Well have a great day.

Image

Quick Poll: 12 Week Training Program

I’m doing a quick poll on whether you would pay R150 for a complete 12 week training program created and designed by me. It is A5 in size, easy to print, laminate and perfect to take with to the gym!

I took all the exercises that I used over completing my 12 week total body transformation challenge and designed the program accordingly.

Believe me I know what it feels like not having a program or a personal trainer. I did not have a Personal Trainer during my 12 week Challenge I had to figure everything out myself.

Let me know if you would be interested or not by completing the poll below?

Beautiful Monday…

Hello all my amazing friends following my blog – Welcome to a new bright and beautiful week – Monday…

How was your weekend? I had a super amazing weekend. There is nothing like spending time with good friends…Had so much laughs, fun and such a great time!

First of all does this sound familiar to you: “I’ll start Monday with my diet”, “I will focus again on Monday” or whatever the sentence or context its used in can you associate with it?

Well I sure can 😉 and believe most of us can – BUT today I want to tell you that no matter what day of the week YOU CAN make healthier choices, even if your day started of being an emotional roller coaster or if you did slip up having that chocolate – Put it behind you and let the next choice be a healthier one getting you closer to reaching your goals!

I can confess today that I have slipped up, majorly not even only a little; but you know what that is the amazing part? You are the one in charge and you CAN make a difference in your life! We all have weaknesses I can tell you that but does everyone admit it?

I’m an emotional eater and whenever I feel down, depressed I reach for sweets…There is nothing that can set you back as much us sweets with high amounts of sugar/corn syrup etc which can also be found in processed foods. You have to pinpoint your weak points and take hold of it and change it…You absolutely do have the power to change and you have the willpower to turn it around. Don’t let it take hold of you. An addiction/bad habit can be anything from smoking, binge eating, exercise abuse, alcohol or whatever leaves you with the feeling of being dependent on “it”!

Conclusion: Take the time today even for 5 minutes and think about the things that is holding you back. Whether in your personal life, your fitness goals, your relationships or just in general. Write it down and start to get a action plan TODAY! Mine is the fact that sweets is like an addiction, once I start I don’t have the power to stop BUT TODAY this will change. I make a declaration to myself that I am stronger than the temptation and I can resist it…

This is another reason I have a blog…Not to put up a front of who I am not but by sharing my imperfections helping others to become their best.

So my promise to myself this week is to say no to sweet cravings/chocolates/sugar. Come on lets stand together and help each other to overcome some obstacles. Is there something that is holding you back today? Lets take 1 day and 1 step at a time.

Hope you have a super fabulous week – Get active – Get into the gym – Eat clean – Work hard – Smile – Be positive – Love your body – Don’t condemn yourself – Speak life!!

USN – Claudine Kidson – Healthy Eating 10 May 2012

Graeme and Gareth joins 12 Week Challenger Claudine Kidson in the shops to make healthy food choices when doing shopping.

#BLASTTRAININGSYSTEM Ebook Winner

How awesome is this???

I was a winner yesterday for Ryan Hughes Ebook!

Now let me tell you I am super excited to start incorporating this into my program!

This style of training is exactly what I need, taking things to a new level 🙂

I have experienced that the fitter I become the harder it is to work up a sweat and to end up getting a good calorie burn and explosive workout.

My resting heart rate is somewhere in the 60/70’s sometimes lower so for me to get it up I need to incorporate active rests between my sets!

What type of style do you have when it comes to training?

Claudine and her USN 12 week challenge on eXpresso

I needed to take time this morning to reflect on how far I have come. We all get days that we feel down and want to indulge in everything possible but again just realized it so NOT worth it…

Have you struggled before with motivation and dedication?

Expresso Shoots

Happy Monday,

So the Expresso Shoots went great and I had so much fun once again.

In the image: Me and Graeme the Expresso Show presenter – What a great guy, such a warm and friendly personality!

I will let you know when the show will be on if not I will post the clip here!

Its all about winter maintance and some tips on grocery shopping and some healthy ideas for your menu 🙂

Have a fabulous week, work hard train hard and enjoy every second!

20120507-220218.jpg

Zumba Fitness

So Zumba turned out to be a super awesome cardio workout!!!

20120502-215554.jpg

I love the fact that I have so much fun while doing it that I forget about the small things that try to steal my joy in everyday life!

You may not feel like working out but I can tell you today once you walk out of that gym you will feel revitalized and like a conquer over the things thats holding you back…

I rewarded myself with Sushi after zumba 😉 I know its so wrong to have sushi 2 days before a shoot but I just couldn’t resist the craving 😉

Do you like sushi? What is your weak point when it comes to food?

20120502-215255.jpg

Wednesday already…

Hello blogging friends…

So the long weekend came to an end and everyone is back in the rat race ;-).

I had a mini vacation for a week – but have to admit it was anything but a time for rest! We went to Cape Town for a few days for the wedding of my beautiful friends Landi & Roy. I was a bridesmaid and was proud to be part of such a beautiful meaningful day! The venue was in Yzerfontein named Strandkombuis. It was a perfect beach wedding and it turned out to be the day with perfect weather conditions. The day before was everything but perfect weather wise, but deep down in my heart I knew the weather on the wedding day will turn out to be perfect!

Then on the NOT SO COOL NOTE: I lost my purse or it got stolen 😦 what a bummer to stop all my cards etc.  Also no gym for the week and let me tell you I felt like crap after the week although I did manage to go for 1 run hehe, and to crown it all off I got a phone call from USN for the next Expresso shoot within a week…This Friday 4th of May! Feeling bloated, irritated with myself for not being able to workout and I feel few kg heavier after the “mini vacation”. But in good spirit I’m back in the gym and loving every minute of it!

Tonight is Zumba whoop whoop always the best high intensity cardio workout. I love the sweat and the burn is just a bonus.

What do you have planned for the day?

Well have a super fantastic HuMp DaY – Stay healthy & fit…

For those doing the USN 12 Week Challenge – DON’T give in or don’t give up. You have what it takes to be transformed from inside and out. It will get hard at times but that is when you must keep your eyes focused on your goal!

Good luck to those entering dehydration phase keep it up almost there…

Claudine

Discovered…

Look what I came across on Twitter!

A revolution in shaker cups.

Core150 Shaker Cup:

I think this is the next best thing delivering your supplementation on demand…No more carrying around two shakers etc.

What do you think, I love the vibrant colours 🙂 you would think that I get these for free the way I market them but NO I just think this is a great invention!

 

Healthy Burger Recipe by Neill Anthony

This looks so good what do you think? Note my add in the beginning 😉 still feel so proud of what I have achieved!

Recipe by Neill Anthony, as seen on Expresso this morning (@USNSA Ultimate Sports Nutrition)

Serves 1

This recipe is ideal for people watching their diet because everyone thinks that burgers are fatty and loaded with carbs, but these are tasty, healthy and use mushrooms instead of a burger bun.

Ingredients:

½ cup cooked quinoa

2 skinless chicken breasts, finely chopped

Salt

1 Egg white

4 large black mushrooms

Olive oil

1 onion, finely chopped

1 tin chopped tomatoes

To serve:

Sweet potato wedges

Cottage cheese mixed with fresh chilli

Salad leaves

Method:

1. Place the quinoa and chicken into a bowl and season with salt.

2. Mix the egg white in and mix thoroughly, then form 2 chicken burger patties.

3. Drizzle the mushrooms with olive oil and place onto a hot griddle pan along with the burgers.

4. Place some olive oil in a pan over heat and add the onions then sauté until brown then add the tomatoes and season. Cook until all the liquid evaporates.

5. To serve, place two mushrooms on the plate, top with a burger patty, cottage cheese and leaves.

6. Top with the other mushrooms and serve the wedges alongside.

I’m definitely trying this one 🙂

Find a way…

Read this out loud and clear…Today I want you to get in front of the things that’s holding you back to becoming the best you can be…

We focus so much on the solutions of our journeys or problems that we sometimes get sidetracked by what is least important.

Today I want to encourage you – look beyond what you think is impossible! We have our entire lives in front of us to make a difference in our everyday lives or too loose weight etc etc. STOP making excuses and just get started. Its not that difficult – YOU CAN OVERCOME YOUR BIGGEST FEARS!!!!!

I’m preaching to myself here: I have neglected a few things in my life but the time has come to stop meditating on the past and to focus on today with a vision for the feature.

Smile, be positive, don’t get discouraged when you fail – Get back up and go for it!

Don’t let bad habits withhold you from your results – You have the power to change!

Monday leg workout…

This is what I did this morning, and let me tell you my legs is like jelly at the moment 😉 but loving it. What body part do you train on a Monday? Do you have a routine or set program? Every week same muscle group same exercise on same days? I get bored way to easy so I love variation in my routines and different exercises on different days. I print my log sheets out per week and go through them the night before my workout. This works great! My body is always guessing!

Well if you must still hit the gym today – Enjoy it and give it your best. Always train as if it is your last day!

Leg Workout 

Cardio warm-up 

7 minutes on the stepper

  • Cardio

Leg Press

4-5 warm-up sets of 10-12 reps
3 sets to failure in 12-20 reps

  •  Leg Press Leg Press

Hamstring Curl

2 warm-up sets of 15 reps
3 sets to failure in 12-15 reps

  • Leg Extensions  Hamstring Curl

Lying Hamstring Curl

2 warm-up sets of 15 reps
3 sets to failure in 12-15 reps

  • Lying Hamstring Curls  Lying Hamstring Curls

Leg Extensions

2 warm-up sets of 15-20 reps
2 sets to failure in 15-20 reps

  •  Leg Extensions Leg Extensions

Hack Squat

2 warm-up sets of 15-20 reps
3 sets to failure in 20-30 reps

  •  Hack Squat Hack Squat

Cardio – Cool down

12 minutes incline walking on treadmill

Food prep Sundays….

Food prep Sundays....

Food prep done for the week!! Ostrich mince/Ostrich Steak/Chicken/Veg/Brown Rice and Sweet Potato! Yum..

Do you plan and prep your food in advance or how do you go about it?

I like to plan my meals for the week, doing it this way I’m always sure there is something in the fridge to grab in the mornings for my lunch meals…If I fail to plan I end up eating what I can get and that is a NO NO! I do cook fresh in the evenings and breakfast is my oats/cereals that takes 3-5 min to prepare.

Working in the hospitality industry makes it very hard at times for there is ALWAYS breakfast/lunch buffets for groups or clients! The food is absolutely amazing but honestly – when prepared in the kitchen they don’t think about the “healthiest” options like steaming etc its all about the taste!

So its better to prepare and bring my lunch to work, then I know what cooking process was used and sure to avoid any unwanted fats/oils/sugar etc! The taste stays amazing even though its prepared and freezed- make sure that the food you prepare is food that you like – Don’t let food become your enemy make it tasteful and interesting. That way you are assured it becomes a lifestyle and NOT a diet!

HUMP day…

Can you believe it is Wednesday already – downhill from here to the LONG WEEKEND? So with a week packed with deadlines – I only found out yesterday that Friday & Monday are public holidays…Can you believe it! So lets recap on my weekend – My friends got married on Friday. Always lovely to attend a wedding and too see two people so in love…They got my love tag for this post 🙂

They bride looked absolutely beautiful and the groom well what can one say well groomed hehe!

This slideshow requires JavaScript.

The food was absolutely amazing not even to mention the chocolate wedding cake ;-)…How was your weekend?

Ok so back to now…Do you have anything planned for the Easter Weekend? I don’t have anything planned and think I will just relax not doing much.

Tonight is Zumba and I’m super excited – This is always the highlight of my cardio in the week. I have a super calorie burn,  feel sexy while shaking it and just overall loving the workout.

What is your favorite workout? I love doing weights with a combination of cardio. I neglected my running for a while now and I’m actually looking forward to my next run. I think I must enter for a race then I know I have to train ;-).

I love my running shoes that I bought a while back – The Nike LunarEclipse 2 – I must honestly say since I started running with them I feel a difference in my feet / shins. This may sound crazy but I have a training shoe for most activities :-).

For action Netball I use a court2 shoe. For general gym I use my Nike Airmax / Adidas and for my running I wear my Nike Lunars

“The rule of thumb is that if you do an activity three or more times a week, you need a sports specific shoe,” says Carol Frey, MD.

Word of advice: If you are looking to buy new shoes (especially for the first time), try it on, take a quick jog and see how it feels even if it is in a store. This is what I did the last time around. I may have looked like an idiot but that might be so – but I now have the correct shoes. My previous shoes purchased almost cost me R2000 and it ended up being to big and only for me to find out after my first training session with it – What a disappointment! The shop assistant assured me that those specific Nike Airmax only comes in half sizes! What a lie…So please make sure the shop assistant have the knowledge and question them if you are unsure.

You don’t want to end up with the incorrect training shoe.

Well this is it for today…Have a super Wednesday!

-C-

Blogging for the love of it…

Blogging for the love of it…

Oh how have I missed my blogging everyday, the place where I can  let my thoughts free ;-).

Its almost weekend, how is your week so far? There is so much to share on here as its been a while since I last blogged. You may wonder why? Well honestly I went through a little “bad” patch training wise but I’m back in full swing. Have you experienced this before? The feeling of being so overwhelmed by things, lack of interest in something you use to love so much or just being uninspired and demotivated?

Well friends those are the things that sometimes happen in life and we all experience this sometime or another!

You know what…It’s ok to feel that way — BUT now is the time to get back up and take charge…

I have also came to the conclusion that I will get back to blogging about my everyday life, experiences and the things I love. This is not only a fitness blog but more a network of friends getting together sharing about the journeys of everyday life!

So I moved into my new house soon to be home when all the work is done on the inside and when everything is unpacked argh I hate moving ;-). How draining is it to move? Packing and unpacking, organizing and cleaning so the list goes on! Well this will be the last move for a very long time.

As from yesterday I started a new gym program that I’ve put together for myself, and I’m loving it so far! It helps to do what you ultimately love or like doing. I will eventually create log sheets for myself – Nothing bigger than an A5 and nothing longer than 90 minutes spend in the gym including cardio! Those days spending 2 hours+ in the gym is a no no for now! I want to be a wife for my hubby, do things a women loves doing – No use to spend my morning in the gym before work – getting back from work and another hour or so in the gym and before you know you are exhausted by the time you get home in the evenings without any energy to prepare food.

I still prepare my food in advance once a week – But this is only for my lunch meals. Dinner is always served fresh. My new favorite is Smoked Chicken from Woolworths – Have you tried it before? Oh its yummy I love it.

Some of my lunch options are:

Option 1:

100g Smoked Chicken Skinless Breast

1 Cup Mixed Veggies

Green Salad

Sweet potato slices

Option 2:

1 Slice Toasted Rye bread

Shredded Tuna

+-3 Cocktail tomatoes sliced with cucumber roles and a tad of green Tabasco

Option 3:

1-2 Small Wholewheat Buns

Norwegian Smoked Salmon

Cucumber

Salad

Option 4:

Steam It Fish / Hake

1 Pack Steam it mixed vegetables

Salad

  

All is low in fat, ready to eat and takes max 10 minutes to prepare. I just add my cup of veggies, large salad and I am happy 🙂

What is your favorite meal to prepare? I also want to experiment more with smoothies and want to incorporate smoothies for my in between meals. Not loaded with sugar and fruit obviously… Will let you know what I come up with.

It is so so important to enjoy what you eat – I can tell you today if you don’t enjoy your food/diet you will never stick to it! Healthy eating can be delicious. Just make smarter choices and focus on how you prepare your food. I steam most of my food and I love the taste. Its fresh.

Check this out: Love it – So creative. If I have kids I will definitely make a point to make every meal/lunch pack interesting 🙂 For now I will do it for myself

Training – this is my week:

Yes I have action netball twice a week – great fun and loving it and then Zumba twice a week. So all good and balanced this is how my week looks like:

Monday: Chest and Triceps

Tuesday: Legs and Action Netball in evening

Wednesday: Super Circuit & Zumba in evening

Thursday: Back and Biceps and Action Netball in evening

Friday: Shoulders and Abs

Saturday: Zumba Fitness morning aerobic class

Sunday: Rest Day/Early morning Spinning!

I always do a 5-10 min warm-up before exercise and always add skipping or boxing in between my sets! Whenever I have time I add a 20 min run on the treadmill after my session or a mountain bike road session on a Sunday afternoon. BUT again I aim to keep it to 90 minutes per session as from this week!

Do you have a set goal or program that you follow – What is it that works for you?

Being fit and healthy is a lifestyle and must in no means be an obligation or a temporary thing – you must enjoy it while getting amazing results…

Have a super awesome day friends 🙂

%d bloggers like this: