Category Archives: Daily Post
Stay focused…
Day 5 of cutting program: Friday Training: Back, Biceps and Abs
Calories: 554kcal
Calories Fat: 34%
Fat burn improving
Duration: 1hour 38 minutes
Day 6: Saturday Training: Cardio / Running
Run: 7.91km | Pace: 5.44
5 Min Fly walker
Calories: 451kcal
Calories Fat: 19%
Maximal Performance Improving Fitness improving
Duration: 55 minutes
It’s the weekend:
Hi all, so how is your weekend so far? I’m working at the Lodge this weekend. It is the Elgro River Lodge Traditional Archery festival this weekend and what great fun it is. Check out the blog www.elgroriverlodge.wordpress.com. If you ever want to go away for the weekend whether with the family, a corporate group or if you are just a individual passionate about Mountain Biking, 3D Archery, Bird watching or if you are a fly fisherman this is the place to visit. Away from the hustle and bustle of business, the Elgro River Lodge is the true African experience situated on a bend of unexpected beauty on the Vaal River, 30 km from Potchefstroom. Situated on the Western side of the historical Vredefort Dome. If you want to see more just visit the blog…It will be worth it. There is so many activities and I can assure you it will be an experience.
So I have to confess, yesterday was a terrible/horrible day diet wise. Everything started out great until the temptation of all the snacks got to me. Normally I have very strong willpower and will not give in to temptation, but I don’t know what happened yesterday. I must tell you today that when you are following a strict eating plan like I do and you give into temptation you feel terribly condemned afterwards. It is truly not worth it take my word on this one. I did not only feel terrible about my snacking but I felt tired afterwards. Ok so by now you must wonder what in the world did I eat? I had droëwors (not one a few pieces), then it was Simba chips and peanuts, and fruit salad, mints etc. That is it but man was it unnecessary! I’m telling you if I start snacking I will go on and on and on…After a few hands of chips, “SALTED” peanuts and droëwors I decided this is it. You better stop now! I had a second look at all the chips and snacks and thought to myself no ways can you allow this to have such a cravingly influence on you. Know where to stop and should you have a cheat day or a sweet or two keep it in moderation. The guilt feeling afterwards is so not worth it!
At least I did not have some of the Buffet we served at the function we had! When I decided this is it stop snacking my mind was set again and I am ready to stick to my diet again ;-). In the industry that I am in it gets tough at times believe me. I have 3 – 4 functions sometimes at a time/day. Then I’m talking full buffet, spitbraais, platters, heavenly desserts and everything that can lead you to temptation. But again when your mind is set you will not fail and if you do fail get up and go on. Do you know what makes me angry? When people try to convince you by saying: “No man have a piece of this/ just gym harder tomorrow/a few of these won’t do anything/try this…” so it goes on! Don’t even start with that type of thinking. Don’t go there by saying I will just work harder tomorrow, or I will train longer…What’s done is done. It is not worth it to give in to unhealthy eating. I’m not saying you can never have something other than “clean eating”, don’t get me wrong. I just want you to have the right mindset and to be self disciplined enough to know where to stop!
Enough about that…
I had an awesome run this morning of 7.91km and man do I enjoy this. I think this running thing is getting more serious than I thought. What started off with an attitude of “I have to run once or twice” a week, is now resulting in a love for running. I am not a pro in running but will definitely consider reading more about it!
I want to make a list of things that I am interested in like running, mountain biking and fitness and then I want to set up a calendar of events happening next year. I will share it on my blog then we can maybe get a group together prepping for an event or so? I think this can be much fun. We can follow a program together online that I will post and we can communicate daily sharing tips to each other. What do you think about this? The calendar can only expand and we don’t have to attend everything each group can decide what they want to get involved in.
Think about this and let me know what you think. I will do all the research just send me a mail at bodyandlifestylechallenges@gmail.com or leave a comment underneath this post if you think this could be fun and let me know by making some suggestions are?
Have an awesome weekend and remember do everything in moderation and think before you put anything into your mouth.
Godspeed,
Claudine
Super EXCITED…
Day 4 of cutting program: Thursday Training: Hamstrings, Glutes & Calves | Some cardio/running
Calories: 465kcal
Calories Fat: 35%
Fat burn and fitness improving
Duration: 1hour 25 minutes
Afternoon:
Run: 4.72km
10 minute rowing
Calories: 252kcal
Calories Fat: 32%
Fitness improving
Duration: 1hour 25 minutes
Have to share my excitement with you:
Ok so today I received wonderful news!!!I will have my first television interview/shoot for the USN slot on the Expresso Show. I am super excited, honored, and nervous all at the same time.
I am truly passionate about USN Ultimate Sports Nutrition brand and about my supplementation, for this is what assisted me to reaching my goals. Being an Ambassador for such an amazing brand is an absolute honor. If you believe in something it will speak for itself. I am living the proof of what can be achieved in 12 weeks through the correct use of supplementation but most importantly the importance of a good balanced diet. I use to be the one thinking before and after pics is a lie until I have done it myself throughout this 12 weeks transformation process. I want to encourage you to take before/after and progress pics of yourself. This is the best way to see your results in front of you and by being able to assess the areas that needs more work. It really is possible to transform your body if you set your mind to it by being committed enough to reach a set goal. 12 Weeks is only what sets the foundation of a new lifestyle, it is not the end of the road…
I promise you today you will never ever look back. You will have a healthy confidence that I believe is a must for every women or men out there.
There is 100’s of excuses not to change your lifestyle, or how difficult it is but I tell you that is nothing in comparison to how you will feel once you achieved your goal physique. You will not only look better but you as a person will be transformed. Your mood will change from negative to positive! You will feel comfortable in your clothes, you will be healthier more focused and committed in every area of your life. Even your relationships, work etc will benefit if you feel comfortable/happy about who you are. Yes it is the festive season, yes it will be more difficult but believe me today if you are serious enough you will start even on the last day of the week/on Christmas day. I remember I started my Challenge on a Thursday. I can recall every emotion experienced on that day and let me tell you feeling tired and bloated are not what want to experience ever again.
Start by changing today…You can do it. We can do it…Together we can motivate, inspire and help each other. If you have any questions feel free to post a comment and I will get back to you.
Loving toning phase!!
Day 2 of cutting program: Tuesday Training: Back, Arms and Cardio with Swimming
Calories: 595kcal
Calories Fat: 31%
Fitness and Fat burn improving
Duration: 1hour 33minutes
Afternoon Cardio: Running
Run: 7.93km (45min)
Calories: 561kcal
Calories Fat: 20%
Maximal performance improving
Duration: 1hour
Day 3 of cutting program: Wednesday Training: Chest, Shoulders and Abs | Swimming | Zumba
Calories: 573kcal
Calories Fat: 30%
Fitness and Fat burn improving
Duration: 1hour 27 minutes
Afternoon Training: Zumba
Calories: 567kcal
Calories Fat: 17%
Maximal performance improving
Duration: 1hour 2minutes
So how is your week so far? Mine is going rather slow.
So I started swimming some lengths at the gym and I must say I’m really enjoying the change of scenery ;-)…Have you tried to incorporate something into your program that you are not familiar with or not use to doing? I’m doing weights in the mornings and then I do cardio in the evenings/late afternoon. I don’t have time in the mornings to include 30-40 minutes of cardio. I did cardio last night for 47 min and then it was time for a nice steam bath session (cooled down the body first this is important) and then it was time for a swim. Changing your program or incorporating something different makes things interesting and avoid you getting bored with your training program.
Tonight is Zumba time and I can’t wait. Zumba is my old time favorite and I just love the intensity of it. I am passionate about dancing and music and this is the perfect way to combine that with fitness. Have you tried a Zumba class before? I must also say that the instructor plays a major role in the success of the class. Mary-Ann is the Zumba instructor at our Virgin Active and I must give her a high 5. Zumba just won’t be the same without her. She is passionate about it and you can see it in her rhythm and personality!
If you haven’t already joined the Zumba revolution do it 🙂 – This is an excellent calorie burner when it comes to exercise and will improve your overall performance/endurance.
Diet wise it’s going great, clean eating is part of my life by now. I do increase some portion sizes at times. I bough a new flavour of USN 100% Whey Protein and I can’t wait to try it out!
100% WHEY PROTEIN
WHEY PROTEIN ISOLATE & CONCENTRATE FORMULA
PRODUCT OVERVIEW
High Biological Value (BV)
Rapidly digested
Instantly availably amino acid delivery
Low calorie
Low carbohydrate
USN 100% WHEY PROTEIN is to be used immediately after training to prevent the damaging effects of cortisol (stress hormone) on the integrity of muscle tissue. The high quality Whey Isolate and Concentrate blend ensures rapid digestion and absorption of the vital Amino Acids to assist in post exercise muscle recovery.
Whey Protein is the highest BV (Biological Value) Protein available in nature. Research has shown that the highest rate of Nitrogen retention is achieved with Whey Protein.
USN’s 100% Whey Protein provides the highest quality Protein packed into one serving. It also contains Proteins such as lactalbumen and immunoglobulin’s, which are known to be vital for proper immune system function and are of special importance to body-builders and athletes.
Now with revolutionary Amino Rx™ technology, the proper uptake of the Whey Protein and its conversion into Amino Acids by the body is optimized.
WHEN
- As a dietary supplement. Upon waking
- Post exercise
- Anytime snack during the day.
BENEFITS
- Muscle retention and spares lean muscle mass
- Assists in weight management
- Assists in immune support
- Suitable for diabetics
More about Emotional Wellness – Steam Baths
WHAT IS A STEAM BATH?
Not unlike a sauna in that it induces sweating, but with entirely different atmospheric conditions, the steam bath not only relaxes you and renews your energy, but also promotes your health and beauty as well. It is operating most effectively at temperatures of between 43C(110F) and 46C(116F) and a relative humidity above 100%. In a steam bath, steam (or to be more scientifically correct, MIST) should be permanently present. This requires an efficient steam generator, a precise control system and a steam-tight cabin to prevent steam escaping and damaging the fabric of the surrounding room.
SCIENTIFIC RESEARCH
Between 1983 and 1986, at the University of Munich’s Institute of Medical Balneology and Climatology a comprehensive series of comparative tests were conducted to determine the effects of the sauna, steam bath and whirlpool bath on the human body in view of a considerable uncertainty which had previously surrounded the steam bath. Steam baths should not be recommended or prescribed to clients with known cardiac pathology. Steam baths are recommended wherever generalized moist heat applications are indicated.
Physical agents act directly with a physical effect; that is, radiant energy becomes heat when absorbed by living cells. Physical agents may in addition indirectly influence the AUTONOMIC AND ENDOCRINE SYSTEMS as well as the ELECTROLYTE balance. The BIOLOGIC RESPONSE to the “push” of physical stimulation of the VEGETATIVE HORMONAL SYSTEM is an adaptive reaction to stress, which involves the adrenal cortex and increases blood steroids. In fact, the interrelationship between adrenal and blood steroids may be an important factor in the hit-and-miss success of this form of hydrotherapy. If so, the intensity (or dose) of physical stimulation will determine the “stress” of this hydrotherapy program.
TEMPERATURE IS CRITICAL
Physiologic Effects
The body tries to increase its heat loss through all possible avenues-especially the skin and lungs. If the environmental temperature exceeds that of the body, the only way to lose heat is through sweating. The body cannot maintain a constant temperature when the environmental temperature is a s high as that reached in a steam bath or sauna, and so the body temperature begins to rise. As the cutaneous circulation increases, heat is accepted more readily by the body from the environment. A reduced skin circulation would reduce the rise of body temperature, but this is not possible. The rise in body temperature depends mainly on (a) the temperature and humidity content of the steam bath, (b) the sweating capability of the bather, and (c) the bathing time. Body temperatures have been found to range from 37.6C (99.6F) to 40C (104F). Thus, the physiologic changes that occur during the bath are due in part to the rise in body temperature and in part to the influence of the reflexes of the hormonal and nervous systems, which attempt to increase the heat loss.
The research results revealed that, given the correct choice of temperature and duration, a steam bath produces the same thermal effect on the body as a sauna and is equally beneficial. This is due to the fact that the saturated level of humidity in a steam bath is markedly counter-balanced by lower temperatures than in a sauna. The enjoyment and benefits that the steam bath affords thus depend critically on the correct temperature being set and maintained. In a steam bath, the optimum temperature lies within a narrow 43-46C(110-116F) range. These temperatures are not only experienced as the most pleasant, they are also the most beneficial. If the maximum temperature is exceeded by as little as 2-3C, the atmosphere is felt to be too hot. Proper steam bath control systems prevent such a temperature rise and maintain the optimum conditions with the utmost reliability, regulating the temperature, the supply and density of the steam, the intake of fresh air and the extraction of spent air entirely automatically.
EFFECTS OF A STEAM BATH
A steam bath is health giving as well as enjoyable. As a supportive activity, a steam bath is especially recommended to alleviate the conditions listed below by virtue of its high steam content and the general benefits of moist heat. The list was confirmed by the research carried out at the Institute of Medical Balneology and Climatology at the University of Munich: Bronchial asthma, bronchitis, catarrh of the upper respiratory tract, coughs, hoarseness, expectoration (particularly with the assistance of essential oils) non-acute rheumatic complaints and restricted or painful movements of the joints.
In addition, again as a supportive measure the steam bath is beneficial for persons suffering from: Sleeping disorders, particularly through over excitability, poor skin circulation, dry, chapped skin, muscular tension, muscular weakness in the subcutaneous blood vessels, and sensitivity to sudden changes of temperature.
A great advantage of the steam bath lies in its highly beneficial effect on the skin, a feature particularly appreciated by women. The moist heat stimulates the subcutaneous blood flow and cleanses the skin intensively, opening the pores, removing dead skin and impurities and leaving the skin feeling soft, clean and silky smooth.
THE CORRECT WAY TO TAKE A STEAM BATH
The method that has proved successful for the sauna applies to the steam bath, too:
- Shower before the first session-time the stay in the steam bath in accordance with your personal sensitivity-do not exceed 15-20minutes
- Cool off with cool fresh air and cool water without shocking the system and avoid shivering
- Take a warm foot bath if you have cold feet
- Do not take more than 2-3 sessions in the steam bath. In the case of combined facilities like sauna and steam bath, which provide for different types of bath, you may also switch from one type to another. What is essential though is that you cool off thoroughly after each session. Never start a fresh session if your body is warm (or worse still, hot) and never change from one type of bath to another until you have cooled down properly. To do so could overtax your circulation. Unless the body has cooled down properly after a steam bath, even a swim in a heated pool could be physically harmful as it can be after a sauna. Enjoyed correctly, a steam bath will help to overcome the stresses of everyday life, to relax and recover and to gain new strength and improve general physical and mental well being. And what’s more, a steam bath can also be fun. STEAM AHEAD…
Beautiful week ahead…
Its Monday, the beginning of a beautiful new week and there is allot to smile and be positive about. We are alive, healthy and blessed with family and friends to spend time with over the festive season!
Will you be going away over this time?
If you are stressing about your diet etc I want to encourage you that you CAN stick to clean eating and healthy living even when on holiday. Yes it is a bit more challenging at times but keep in mind how hard you have worked to get into shape or to feel good. Don’t go and and waste all those well deserved results on bad food choices it’s just not worth it! Keep your mind set on living a healthier lifestyle. Stop seeing eating clean as dieting. Living healthy is a lifestyle it is not following a strict diet, if you get your head around that you are well away!
So as I mentioned, today is the beginning of my gym program that I will follow for the next four weeks. I decided to repeat my cutting/toning phase for I feel I can achieve better results and then I will focus on maintaining from end of January. We obviously want to look our best over the holidays so why stop now 😉
Yesterday was such a relaxing day. I went to the gym and did cardio and decided after cardio to go for a swim. This was out of my comfort zone but oh well I bought a “gym” costume with a swim cap so nothing was stopping me!
I got in the pool and was that relaxing, I enjoyed it so much. I think the last time I had a swim at the gym was 16 years ago ;-). I encourage you to try different things at times. Don’t get stuck in repeating the same exercise routine. It’s always good to keep your body guessing. Tonight will be my first Yoga class ever. Have you done Yoga before? Share by commenting at the bottom of this post what I can expect. I’m a Zumba lady who loves the intensity of it. But hey it’s worth giving Yoga a try and see!
I did legs this morning – what a workout! This is what I did:
Training: Legs
Calories: 583kcal
Calories Fat: 31%
Fitness Improving
Duration: 1hour 34minutes
Legs
This is how my week looks like:
Monday: Quads & Calves | Yoga in the evening
Tuesday: Back, Arms and Sprints | Cardio/Pilates: 1 hour
Wednesday: Chest, Shoulders, Abs | Cardio: Zumba late afternoon
Thurday: Hamstrings, Glutes & Calves | Yoga in the evening ( Still deciding)
Friday: Back, Biceps and Abs
Saturday: Shoulders, Triceps, Calves and Zumba for Cardio
Sunday: Rest day
Are you going on holiday over December/January? While I’m sitting here I cannot help but to make plans for my next holiday ;-). I’m trying to convince my hubby that we must try to find a place for a few days over December; I will even compromise and camp as long as I can be close to the beach.
Really this can’t be it; I can’t go into a year if it doesn’t even feel like I was on a holiday already. J I know I just come from holiday/the sea but I want to go again hehe. I loved it so much I need to go again. I don’t know what is going on with me lately but I’m on a mission when it comes to enjoying life and by doing things differently. I can’t help but to think that I cannot live an average/mediocre life anymore. I want things to be extraordinary, I want to wake up mornings without knowing my exact schedule or plans for the day. I even do different things in my gym program, and then you must know! It cannot be midlife crisis for I am very far from that 😉 but its similar I believe. I am a very structured person sometimes even a perfectionist but let me tell you the last couple of weeks I’m different. Must be because of all the energy I have with my new lifestyle.
Ok so I went to a yoga class tonight and uuhmmmmmm I don’t know! I think I must stick to the high intensity training or let’s say if I try it again I will definitely not do a legs session the morning hehe. I think my muscles did not know what is going on. There was some stretches, boy oh boy, I was even afraid of getting an injury at one stage.
Hope you had a super day.
21-25 November 2011
Happy Friday everyone…I can honestly not believe it is Friday, must be because I only started working yesterday. So all good things come to an end and we are back home from holiday and started working again. Although I feel super blessed to have this amazing job I seriously wouldn’t mind to still be sitting on the beach. It was so relaxing and just overall amazing to have time off. I had a deep sense of appreciation every second there.
Monday 21 November: 49 minutes
Jog: 5km
Wide Push Ups: 2 Sets x 20 reps
T-Press: 8 reps
Narrow Push Ups: 20 reps
Skipping: 1 Minute
Bent Over Row: 2 Sets x 20 reps
One Arm Row: 2 Sets x 20 reps
Bent over reverse fly: 2 Sets x 10 reps
– 300 kcal burned / 28% Cal Fat
Maximal performance and fitness improving
Breakfast: ½ Cup Whole-wheat Pronutro
10:00 Apple with 1 Scoop 100% Whey Protein
Lunch: 2 Toasted rye bread, with peanut butter and no sugar syrup + Half avo
Dinner: 200 gram Grilled Sirloin, chips and onion rings
Don Pedro Amarula 😉 it is holiday ok!
1 Peach
Tuesday 22 November: 23 minutes
Jog: 4km
– 151 kcal burned / 28% Cal Fat
Fitness improving
Today is our last day on holiday, tomorrow is time to go back home! I am sad but happy at the same time. I miss being in a routine and going to gym. I am proud of myself about the fact that I still trained during the time on holiday and that I kept to my diet most of the time. I think the eating could have been much worse and that my occasional treats/cheats weren’t that bad up to now.
Then I’m super excited to deliver my disk with my photographs to USN tomorrow on our way back to Potchefstroom. Don’t think the reality of being used in ad campaigns is a reality yet but I think it will get real once I see the advertisements etc. I hope this is for real. I’m the type of person who won’t get too excited if I don’t see it on black and white ;-). I am a little sceptical sometimes. Don’t know why but it must be the fact that I don’t want to be disappointed?
Wednesday 23 November: 27 minutes
Jogged 4.88km
– 189 kcal / 31% Cal Fat
Fitness improving
Wow! I had an amazing run this morning. Things were different, I experienced a very deep sense of appreciation and I was so aware of my surroundings! As I jogged I really took the time to appreciate the beauty of things around me. The sound residing from the waves next to the pathway was so amazingly beautiful. I experienced a calm sense of relaxation and appreciation. I spend some time on the beach after my jog. I just realized once again how important it is to sometimes to take time out. Just to sit down, relax and enjoy where you’re at! We get so busy sometimes that we forget to experience where we’re at! Take time out.
Breakfast: 4 tbsp Oats and cinnamon + peach
Lunch: 80 gram Grilled chicken salad + Apple
Snack: Protein Fuel 25
Dinner: 100 gram chicken, half avo, 1 cup mixed veggies, pumpkin blocks, cucumber and a very small miniature potato.
Thursday 24 November: minutes
Today I did legs – First day back in the gym and man it felt like torture. J
– 189 kcal / 31% Cal Fat
Fitness improving
I got a new Polar watch today the FT80 and I’m super excited about this. I love Polar and would be lost without it in the gym. That little gadget I promise you is like a personal trainer watching over your shoulder. I love walking out of the gym knowing exactly how hard I worked and what the results are. This is definitely an investment health wise. Do you make use of a Polar or product similar to it?
Here is a review on it if you wondered:
FT80 Polar watch review:
Polar FT80
Body measurement features
Automatic age-based target zone – bpm / %
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.
- Average and maximum heart rate of training
- Heart rate – bpm / % / graphical trend (in Strength Training Guidance feature)
Heart rate is the measurement of the work your heart does. Heart rate can be expressed as the number of beats per minute (bpm) or as a percentage (%) of your maximum heart rate. During strength training, heart rate can be displayed as a graphical trend.
- HR-based target zones with visual and audible alarm
- HRmax (user set)
- Manual target zone – bpm / %
This feature enables you to define the target zone as you want and is suitable for your training. You can set the target zone for your training as beats per minute (bpm) or as a percentage of your maximum heart rate.
- Polar Fitness Test
- Polar OwnCal® – calorie expenditure with fat percentage
Polar OwnCal calculates the number of kilocalories expended during training. This feature allows you to follow the kilocalories expended during one training session and cumulative kilocalories expended during several training sessions. This feature also estimates the fat-burning percentage (fat% on display), that is, kilocalories expended from fat during a workout which is expressed as a percentage of the total kilocalories burned.
- Polar OwnCode® (5kHz) – coded transmission
- Polar OwnRelax® – relaxation test
- Polar OwnZone® – personal heart rate zone
- Polar STAR Training Program
- Polar Strength Training Guidance
- Training load – available via polarpersonaltrainer.com
Data transfer
- Compatible with Mac (Intel-based) via Polar FlowLink
- Compatible with PC via Polar FlowLink
- Compatible with polarpersonaltrainer.com via Polar FlowLink
G1 GPS sensor features
- Distance – training and total
Distance (km, mi) can be set and measured in several ways. Training distance tells you the distance travelled during a training session. Total distance is the distance accumulated since the last reset.
- Speed/Pace – current, average and maximum
Polarpersonaltrainer.com features
- Advanced training analyzing
- Training Diary
- Training Load
- Training programs
Recording features
- Totals
- Training files (with summaries) – 100
- Weekly history
S1 footpod features
- Distance – training and total
Distance (km, mi) can be set and measured in several ways. Training distance tells you the distance travelled during a training session. Total distance is the distance accumulated since the last reset.
- Speed/Pace – current, average and maximum
Training features
- Graphical target zone indicator
- Heart Touch – button-free operation of wrist unit
- Zone Lock
- Zone Pointer
Watch features
- Backlight
- Date and weekday indicator
- Display text in English, German, Finnish, French, Portuguese, Spanish, and Italian
- Dual time zone
- Key Lock
- Low battery indicator
- Stopwatch
- Time of day (12/24h) with alarm and snooze
- User replaceable battery
- Water resistant – 50m
Friday 25 November
Superset
Dumbell Shoulder Press: 3 Sets x 15 reps
Bent over barbell row: 3 Sets x 15 reps
Superset:
Side lateral raise: 3 Sets x 20 reps
Standing calf raise: 3 Sets x 30 reps
Wide Push Ups: 3 Sets – 20,15,15
Superset:
Wide grip lat pull down – 3 Sets x 30 reps
Seated cable rows – 3 Sets x 20 reps
Air bikes: 3 Sets x 30 reps each side
Skipping in between: 4 x 1 minutes
Afternoon run on treadmill: 6.88km
I’m starting with a 4 week cutting program next week Monday and I can’t wait!!!I feel that I can reach another level on the toning phase so will extend it for the next four weeks. I can’t wait to start with it. After the completion of the next four weeks I will go on a maintenance training program. I am the type of person that needs to set goals and to have something to work towards. I have log sheets for each training session and this is a great way to keep track on the amount of reps and weights I use. I will lift heavier the next few weeks for this is what will give the required results! Not too heavy to not be able to complete a set. So yes time to reach another level and super excited about it! Will keep you posted…
So have a wonderful day and stay focussed! I’m working from early tomorrow morning so planning on my meals is definitely required.
Have a super one…
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:
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
Tuesday:
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
Superset:
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
Saturday:
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,
Clauy
Women – Exercise Myths – Had to share this!
MYTH 1
You shouldn’t perform resistance training until you get down to your ideal body weight.
Many women feel that adding muscle to an overweight physique will make them look even fatter. They mistakenly try to diet their way to fat loss while avoiding weight training. The fact is, weight training helps to promote fat loss. Muscle mass increases your metabolic rate, which directly aids in the burning of fat as fuel. Studies have shown that for each pound of muscle added to your body, you burn an additional 30 to 50 calories a day at rest. Moreover, the calories burned are more apt to come from fat rather than glycogen stores. Thus, weight training is one of the most important activities that you can do to help to lose body fat, arguably even more important than cardiovascular exercise.
MYTH 2
Performing abdominal exercises will give you a flat stomach.
Many women believe that if they perform exercises for their abdominals, they will get a flat stomach. Television “infomercials” for abdominal exercises further help to promulgate this myth. The fact is, the only way to get a flat stomach is to strip away the fat around the midsection. This is accomplished by having a proper nutritional regimen, increasing muscle mass to increase metabolism, and performing cardiovascular exercise to help burn calories. Abdominal training will help to build muscle in your midsection and is certainly beneficial to overall health and well being. However, you will never see the abdominal muscles unless the fat in this area is stripped away.
MYTH 3
You should train your abdominals every day for best results.
This fallacy goes hand-in-hand with Myth 2. It is widely believed that the abdominals exercises can and should be trained on a daily basis to achieve maximum effect. The fact is, abdominals can be overtrained just like any other muscle group. Muscle tissue is actually broken down during training, and therefore needs adequate rest and recuperation in order to regenerate. When your abs are trained too frequently, the recovery process is shortchanged, resulting in diminished muscular development. Moreover, your abdominals are worked indirectly while training other muscle groups. They are stabilizers for virtually every movement you perform. Exercises such as triceps pressdowns, lat pulldowns, squats, etc., heavily employ abdominal assistance. In effect, you get an ab workout every time you train with weights! Considering these facts, you need only train your abs a maximum two or three times per week. If you do not see proper results, train more intensely and/or use weighted abdominal exercises. Don’t forget, if you have excess bodyfat in this area, you will never see the muscle that you have worked so hard to build!
MYTH 4
You must train for hours on end to achieve a great physique.
People look at bodybuilders and fitness competitors and believe that they attain their physiques by spending six hours a day in the gym. The fact is, it’s not the quantity of training that matters, but the quality of training. Short, intense training sessions are the way to achieve a terrific body. If you train too much, you’ll enter a state of overtraining and actually reduce the quality of your physique. Sixty to ninety minutes of intense training, three or four days per week, is all that’s required to develop a great physique. Further, keeping a strict nutritional regimen is paramount to supplementing this training style. Without proper nutrition, no level of training will make you look great.
MYTH 5
Women should train with light weights so they won’t bulk up.
Many women feel the way to a great body is to lift very light weights that do not put a strain on the muscles. The fact is, the only way to achieve great muscle tone is to train to momentary muscular failure. If you want to tone up, not bulk up, you have to utilize a high repetition scheme. By performing high reps (15 to 20 per set), you target the endurance muscle fibers and tend to get a leaner, harder physique without adding substantial muscular mass. However, the weight used must be heavy enough so that the last few repetitions are very difficult to complete. If the weight is too light, you will not tax the muscle sufficiently to adequately stimulate results.
MYTH 6
If you stop training with weights, the muscle that you have will turn to fat.
There is a prevailing sentiment that all the hard work that went into developing one’s muscles will turn to fat if training is ceased. The fact is, muscle and fat are two separate and distinct properties. Muscle cannot turn to fat and fat cannot be converted into muscle. When a person stops weight training, their muscle will gradually atrophy (get smaller), ultimately returning to pre-exercise levels. Generally, the longer a person has been training, the longer it will take to lose muscle tissue. Unfortunately, many people don’t adjust their caloric intake when they cease weight training. Since muscle increases metabolic rate and allows the body to burn more calories, weight training affords you with the ability to consume more calories. When training is discontinued, you must reassess your eating habits and take in fewer calories to account for a slower metabolism. If calories are not reduced, you will ultimately gain weight and give the illusion of having your muscle turn into fat.
Resource: Virgin Active
Food – Reading Food Labels
Food – Reading Food Labels
These days people are becoming a lot more aware of what is added or removed from food products and are learning to keep a close eye on what is displayed on the food label. Many products try and deceive us by expressing the nutritional value of the product in hidden terms, but there are ways of monitoring this and getting what you need from the label or “nutritional value” table. Luckily there is a South African Food Legislation Document in the pipeline which will help to regulate what is allowed to be put onto food labels, but for now learning how to understand a food label will go a long way. Some food labels can be very simple; others can become quite complicated and offer a large amount of information. Here’s what to look for:
Total Fat content
For a food to be considered “low fat”, it should contain less than 3g fat per 100g. “Fat free” foods should contain less than 0.5g fat per 100g. Watch out for labels that say “reduced fat” or “90% fat free” because this does not actually mean that it is low in fat. A “reduced fat” product only needs to have 25% less fat than the original product so can still have quite a high fat content! Remember that although “low fat” is less than 3g fat per 100g, this doesn’t mean that you only have to choose foods that are that low in fat. As long as you ensure that your entire meal contains around 10g-13g of fat you are on track.
Saturated fat, Unsaturated fat and Trans fatty acid content
The more detailed labels will break fat content down into total fat, saturated fat, unsaturated fat and lately even trans fatty acids are labeled. Choose products with a greater percentage of unsaturated fats and try to avoid trans fatty acids as much as possible. Look out for the term “hydrogenated vegetable oils” in the ingredient list as this is another term for trans fatty acids. Keep in mind that even too much of the “good fat” can be harmful.
Energy content
This is one of the trickier things to recognize. Sometimes a product can boast that it has ZERO or NIL fat but in reality it actually has a high energy content. Energy that is not used up efficiently through daily activities or exercise is stored in the body and converted to fat. Energy can be expressed in calories (cal) or kilojoules (kJ). Each calorie is equivalent to 4.2 joules. These days most people refer to kilojoules. This is 1,000 times greater than a joule. So 1 kilocalorie (1 kcal= 1000 cal) is equivalent to 4.2 kJ. It is important to be aware of how much energy a food product contains, but just counting the calories can often lead to one not including sufficient nutrients in the diet.
Carbohydrates
Carbohydrates are a rich form of energy but this also depends on its form. Simple and complex carbohydrates release glucose into the blood at varying rates and this has lead to many products indicating a Glycaemic Index value. Carbohydrate foods that break down quickly during digestion have the highest G.I. factors. Conversely, carbohydrates, which break down slowly, releasing glucose gradually into the blood stream, have low G.I. factors.
Low G.I. (Less than 55)
Intermediated G.I. (55 – 70)
High G.I. (More than 70)
If you are looking for a food product that can provide a lasting energy release then one with a low G.I. is better. If you require energy quickly, then one with a higher G.I. is better.
Protein
Protein is usually given as a single value or as a percentage of the recommended daily allowance (RDA) for adults. It is recommended that the amount of protein you eat makes up 15 – 20% of your diet.
Fibre
These values are indicated as either a total value or are broken down into soluble dietary fibre and insoluble dietary fibre. Fibre is essential, but as with anything else, too much of a good thing can do more harm. A food which is an excellent source of fibre will contain at least 5g fibre per 100g, but as long as you look out for foods that contain at least 2.5g fibre per 100g you are making a good choice.
Vitamins and minerals
Products containing any vitamins or minerals are very eager to display them and have numerous ways of doing so. It is better to get your minerals and vitamins naturally from your food rather than taking supplements. By reading the labels you will be able to see what nutrients you are eating. The packaging is only allowed to mention a vitamin or mineral if it will provide at least 1/3 of the Recommended Daily Allowance (RDA). Just remember that food preparation and various food combinations can have a large effect on how many nutrients your body will actually absorb.
Preservatives
Many preservatives such as Tartrazine, Mono Sodium Glutamate (MSG) and Sulphur Dioxide (SO2) can cause allergic reactions and are usually clearly displayed on the label. Those products that do not contain them are even more graphic at ensuring that the customer sees that that are “preservative free”.
In a nutshell, there is much about a product that can be learnt from its label. If there isn’t a label, this can be a sign to be cautious. If there is no nutritional value table but there is an ingredient list you will be able to have an idea of what the nutrition content is- if the first few ingredients are high fat or high sugar ingredients then be wary of the product.
So next time you go shopping make sure you have a few more minutes to glance at the food labels and fill your basket with a healthier selection of groceries.
Time for holiday!
Hi everyone, so how was your weekend? Let me start at the confessing part. I had a horrible cheat day on Saturday!
On the one hand I’m glad it happened and on the other I felt so condemned…Have you felt this way before? It’s terrible…I had sushi,2 cup cakes, 5 caramel vodka shooters (I’m not even a drinker) and to top it all of a real traditional plate of food… It was my sisters 30’th birthday party on Saturday and it was held at the hotel so you can imagine the buffet…
But I must say after that my mind was so set on what was to come that I was so over every single craving I could even think off!
As mentioned I got flue like symptoms since Friday so I could not gym on Saturday but believe me after my bad eating I hit the gym first thing Sunday morning. I had an amazing session and just realized once again how good it felt to be active and in the gym… This is really such a passion and I love every moment spent in the gym! It use to be an obligation at times in the past but now it is such a big part of me.
Now the exciting and good news: I visited the USN head office yesterday to drop of my passport and what an amazing experience. When I arrived I was so overwhelmed by the moment and could once again not believe how far I have come in the last 12 weeks. With the help of USN supplementation I reached my goal that I once thought will only be a dream. I have met Gareth – He was truly the one person guiding me throughout this challenge! What a true inspirational guy to look at if you want to see true passion towards his occupation and what he does. I believe he is changing one person at a time through his knowledge and advice.
And then……I got the news….that made my year. They approached me to be the face of a product launching in January. What a true honor. I believe in this product wholeheartedly and it will be an honor for me to testify how it changed my life or to be the face of such a campaign.
I can tell you today that I will never ever look back and from here on forward my focus will be to only look better, reaching people, helping others reach their full potential. I believe that every woman/man out there need to look and feel their best. Everyone deserves it.
I get allot of questions about nutrition, abs, training etc and will post in detail about this.
I can tell you one thing good nutrition is absolutely key to a better physique. This is not a quick fix and it will require hard work and much dedication. This is a mind shift and lifestyle change. Yes it will be a challenge but take the first step today, for I promise you today you won’t regret making that decision.
So we are on our way on holiday and I can’t wait to sit on the beach…I got some special immune booster capsules from USN so hopefully the flu symptoms will disappear.
They said I must take this week to rest and just have a good time but there is no way I can’t go to the gym or have a nice jog along the beach.
I have my yoga mat packed my ab roller and my kettle ball so I have enough to keep me busy with. We were visitors at a gym club in Centurion last night! Nothing like your home branch. Did not know where the equipment is, the weights is diferent everything is just different. Amazing how use to our environment and the regulars in the gym we get.
I tried to look for a gym in ballito do you perhaps know of one? If so please leave a comment here.
Have a super day.
Claudine
Time for new beginnings…
Hey everyone…How is your weekend so far? I am officially on leave and wow how amazing does that feel. I am sick in bed but I still feel great ;-).
I must say it is a killer not to be able to go to the gym being sick, but it is better to doctor myself now. Who wants to be sick on holiday at the beach?? We are going to Ballito for a week or so and I can’t wait. I will definitely stick to my diet and I’m taking my running shoes, dumbbells and yoga mat with for those early morning training sessions. I wanted to transfer my gym contract there for the week but there is no virgin active :-(… It is in times like this that planning and sticking to clean eating is crucial and important. I have worked so so hard that I just WONT give it up in one week. I will pack the healthy beach snacks for those cravings, but will not indulge in the food like I use to over December holidays!
Recap over the last week: This week have been a week filled with emotions like I can’t describe in words or over a post. It was a 12 week journey that came to an end, final preparations in gym, final measurements, final photo shoot, writing and compiling my winning report and so the week was packed full of to do’s. But what an excellent week it was.
I am excited about what is ahead. This 12 week total body transformation may have come to an end but that is only the beginning for me to what is to come.
I will be visiting the USN head office on Monday where I will personally hand in my passport for the competition as well as discuss my maintenance diet and supplement changes! Looking forward to that and will keep you posted!
I want to thank USN South Africa and everyone involved in this campaign – 12 Week Body Transformation. I can confess today that it exactly what it says! I was always the one pointing fingers saying it is impossible to make such a big transformation in your body, or those people must get paid to do that advertisement, or that is some good editing skills etc. But today I can wholeheartedly say that I believe in the product with my whole heart and that I am proof that change is possible!
You can give hundreds of excuses why you can’t do it believe me been there, sayings like this: I don’t have time for gym, I don’t have time to plan or make healthy meals, I have an underactive thyroid I can’t lose weight or things like I have depression I can’t use any medication/tablets or products, my lifestyle does not allow such drastic change….
Yes you can go on forever making excuses and each one listed there was what I used…Until I wanted it bad enough.
Today I can tell you this: I am no longer tired, don’t have a headache every single day, don’t have mood swings, don’t struggle with panic attacks/anxiety anymore, and don’t feel bloated. There is so many things I can mention here why it is so worth the effort to how you will feel at the end. But the shift must happen/take place in your heart!
I will walk this road with you and share all the advice I possibly can. You can ask me. If it is personal and you don’t want to comment on the blog feel free to email me at mailto:bodyandlifestylechallenge@gmail.com
You absolutely do have the power to change…Believe in yourself! Have a super fabulous Saturday.
12 Week Total Body Transformation – Final Shoot
I DID IT!
Those 3 words is what is going over and over in my head.
Today is the end of my 12 week challenge and how exciting, for now the journey ahead starts!
I was a little emotional this morning when I realized I did it… I can tell you today that the feeling of achieving something like this for yourself is PRICELESS…
I am excited, sad, emotional and happy and all the emotions you can think of, that is what I am currently experiencing while sitting here.
This is the biggest “personal” achievement in my life – I never thought I could transform my body the way I did but I tell you today that when you set your mind to it and if you want it bad enough you will and CAN do it.
I have worked so hard but every drop of sweat was so worth it…
I have lost 8.70kg in 12 weeks and 15.08% of fat.
Do your best…
As the end of my 12 Week Transformation Challenge is in sight, emotions are running high at times and there is so many questions going through my head…
What if I could have done more, what if I did more Abs, what if I did not have that toffee ;-), what if and if and if. Until I realized the following: I have given it my ALL, I have tried my best and that is what matters. Nothing more nothing less – By giving things your best is the BEST!
For everyone out there and especially my sister Mashinke this is for you. We have worked HARD and persevered throughout this challenge…We have the rest of our lives ahead to make healthy choices and to reach those many goals.
Focus on where you are at now and don’t live or walk in regret. Life is too short for that. If you have worked hard reaching some goals or by making some lifestyle changes – Be happy and stop being so hard on yourself!
Have a super awesome day and share with others the BLISS inside you on this beautiful day!
Defining the terms on food labels:
“Free”
- Calorie-free – less than 5 calories
- Cholesterol-free – less than 2 milligrams of cholesterol
- Fat-free – less than .5 grams of fat
- Sodium-free or salt free – less than 5 milligrams of sodium
- Sugar-free – less than .5 grams of sugar
“Low”
- Low calorie – less than 40 calories
- Low in cholesterol – less than 20 milligrams of cholesterol and 2 grams or less of saturated fat
- Low fat – 3 grams or less of fat
- Low in saturated fat – contains one gram or less of saturated fat
- Low sodium – less than 140 milligrams of sodium
- Very low sodium – less than 35 milligrams of sodium
“Light/Lite”
- Products with 1/3 fewer calories or 50% less fat and sodium content reduced 50%.
“Reduced/Less/Fewer”
- These products must contain 25% or less of a nutrient or calories than the regular product, as well as 2 grams of less of saturated fat.
“Percent Fat Free”
- “Percent Fat Free” refers to a low-fat or fat-free product that must accurately state the amount of fat per 100 gram serving.
“High/Rich In/Excellent Source”
- Product contains 20% or more of the Recommended Daily Value (RDV) of a given nutrient.
“Good Source”
- Product contains 10%-19% of the Recommended Daily Value (RDV) of a given nutrient.
“Lean”
- A term used to describe the fat content of meat, poultry and seafood. A “lean” product must contain less than 10 grams of fat, less than 4 grams of saturated fat and less than 95 milligrams of cholesterol per serving and per 100 grams (about 3 1/2 oz.).
“Extra Lean”
- A term used to describe the fat content of meat, poultry and seafood. An “extra lean” product must contain less than 5 grams of fat, less than 2 grams of saturated fat and less than 95 milligrams of cholesterol per serving and per 100 grams (about 3 1/2 oz.).
“Healthy”
- A product can be labelled “healthy” if it is low in fat and saturated fat, has 480 milligrams or less of sodium per serving, and contains at least 10% of the Recommended Daily Value (RDV) for one of the following nutrients: vitamin A, vitamin C, calcium, iron, protein or fiber
Resource: Jamie Eason
4-8 November – Day 79- Day 83
Hi everyone sorry if I was a bit quiet these last couple of day I was just so busy with functions and work that I just didn’t have the time to update my blog. 😦 How was your weekend and how is your week so far?
I can’t believe that my challenge end date is on Thursday (10 November), this truly feels so unreal. Those about to start the challenge believe me 12 weeks go by fast…
Today is day 6 of my dehydration cycle and I was fine up to today but I am really starting to feel tired and don’t know where I will get the energy to go to gym again this afternoon. Will just have to ;-).
I started writing my winning report and will deliver it to the USN head office on Monday, the day before I leave for my Ballito holiday. I am so looking forward to this I can’t tell you how much I need this break and to spend some good quality time with my hubby. I booked my two yorkies into a kennel in Ballito and man is this a stretch. At least they will be close by and I can go and pop in whenever! They are my babies and I love them so much. I can’t leave them behind for I have no one that can look after them or whom I trust enough ;-). This 12 weeks was lots of commitment, focus and allot of my time was spent on the success of this challenge that most of my energy went into it.
Remember today that Balance is KEY! Take the time to focus, set goals and plan ahead but focus on where you are today.
The end date of this 12 weeks: Believe it or not but I am happy and sad at the same time. I definitely have to set some new goals, for this is sometimes a good way to stay motivated and always good to set some goals and to have something to work towards!
I must honestly say that even though I have worked so hard over the last 12 weeks I am still not at the point where I want to be. There is still hard work ahead and my training program will definitely be adjusted to reach my goal physique. I am actually looking forward to slow down with my training program in the way that I was in such a hurry to reach cutting phase that I skipped a big part of my Phase 2!
After the challenge I will sit down and really do some research about some nutritious meals. Living healthy doesn’t need to be distasteful. There are so many good recipes out there that are very healthy. I can’t wait to try making Jamie Eason’s Protein biscuits etc. You have to make your diet interesting so that it is a lifestyle and not a “diet”. The moment your head think diet you can be doomed for failure.
I will definitely upload it on my blog once I have compiled some good recipes. Do you have any to share?
Training wise this last week was great; see my training log. The intensity is tough and I must say I am looking forward to my holiday next week. I will have to jog every morning and evening for I cannot get to the gym where I am going! I do have hand weights and yoga matt for my abs sessions so will take this along. At the moment my routine in the gym is more like a circuit with different exercises and 4 sets each repeated with 20+ reps then rest for 2-5 minutes and repeat for 4 sets! Obviously a drop in weights for the repetitions is much more!
This week I will do two muscle groups per day. For example Back/Abs in the morning and Chest/Calves circuit followed by some cardio in the evening. This is an exciting phase of the training program just wish I had a week longer for this cutting phase but oh well what’s done is done! I may be too hard on myself, for it really feels like my progress slowed down over the last 2/3 weeks!
Although I am the one preaching about throw out the scales now I am on it every other day.lol. Maybe because of my last measurements that was such a disappointment and with Gareth telling me they made a mistake and I must go for a second measurement that I am under 10% fat! Well I didn’t go for a second opinion will just have to see on Thursday!
So I just spoke to my photographer about our shoot on Thursday and man I am so excited and nervous at the same time. His brainstorming some ideas with me that I really like, but will have to see what we decide to do :-). Love it when creative’s come together. So my final measurement is on Thursday morning 7:00am and even though I don’t think there is a major difference in my measurements I will just be positive and see! My photo shoot will be after measurements!
I just realized that this 12 week challenge may come to an end but living healthy and reaching my ultimate goal does not have a deadline! From here I can only look better and take my time to reach my ultimate look.
Take every day as it comes and set some goals for yourself and realize that every decision you make now will have an effect later.
Here are some tips on 10 Ways to stay motivated. I got it from Jamie’s site
Make Working Out a Key Part of Your Life:
Schedule it in, and put it on your calendar. Make it a real commitment. It is a lifestyle change, not a temporary fix.
Choose a Convenient Gym:
Choose a gym or a place to work out that is convenient and close to you.
– Set Attainable Goals Instead of saying, “I aim to lose 40 lbs” or “gain 10 lbs of muscle,” set weekly and monthly goals to increase your reps or weight and/or increase your cardio.
Start Off Slow:
Don’t go in and work out so hard that you make yourself too sore to move. Focus on form and getting into the groove.
– Vary Your Routine Doing the same thing over and over will likely result in a plateau. Try to change your sets, reps, weights and/or rest period between sets at least once a month.
Keep a Journal:
Keep a journal and hold yourself accountable to making improvements. How will you know when you get there if you can’t remember where you’ve been?
Use the Buddy System:
Train with a friend to keep up the energy. There is nothing like some friendly competition to spur a good workout.
Hire a Trainer or Coach:
There will be days when the last thing you’ll want to do is spend time at the gym. A professional knows how to motivate you on those days, and you will be more likely to go when you’re paying someone.
– Be Patient Make a promise to yourself to stick with it for at least 3 to 4 months. Consistency is key! Mark your calendar at the 3 or 4 month mark and if you stick to it, reward yourself with a new outfit or a vacation.
Get Enough Sleep:
Lack of sleep will derail your training program faster than anything. You will likely overeat to compensate for energy and/or skip the gym all together.
2-3 November 2011 – Day 77- Day 78
Hi all how is your week so far? My week is great and I have to say I’m going through emotions like never before…
Good ones though and occasionally the mixed emotions. I get ALLOT of queries about the last 11 weeks of my transformation, and there is so many things to write about but then I will go on forever.
There is one thing that I want to share about this journey so far and that is the following:
There is NO quick fix in undergoing such a body transformation and no pill / supplement will give you overnight results, and it is so important to know that SUPPLEMENTation is exactly what it says. It is a supplement to a healthy diet! Not a replacement of food whatsoever. I am definitely a walking testimony that changes CAN take place in your physique or lifestyle but that it will require hard work and much dedication. I believe in my heart that anyone can do it, but you will have to make the decision within yourself that you will persevere! Set a goal and be motivated. For motivation is what will get you started…You must have the will to succeed. I really did put in ALLOT of effort, hard work, intense training and clean eating over the 11 weeks and that is what gives the results.
I had measurements this morning and it was disappointing to see that there is almost no change! See measurements page / progress gallery if you would like to see the results. I did send my measurements through to Gareth at USN and he said it is definitely wrong? I don’t know anymore. He said I must go for a second measurement.
I started with my dehydration cycle today and I have never done this before 🙂 always a first time! I cannot believe that today marks Week 11 of this challenge of mine – Time goes by so fast… It feels like only a few days ago that I woke up crying feeling “ugly”, fat, tired and bloated.
I’m so relieved that those days are finally over, and I will never ever look back. I will love my body as a temple of God and will look after myself like I am suppose to. I will respect my body by knowing what I put into it. NO I am not saying I will never have a treat or a take away or whatsoever I’m just saying that I will be more aware of what I eat or drink and definitely more specific on my portions!
Yesterday was a great training day. I did legs in the morning and some Zumba in the afternoon. I LOVE ZUMBA and believe it is the best high intensity workout/cardio for me. Because of the fact that I so enjoy what I do is what helps to burn those calories even more. So after all, this is a fun exercise with benefits of some good cardio. Have you tried a Zumba class at your gym? The girl giving Zumba at my gym is so passionate about it and you can really see the hard work/effort she puts in by her preparation for each class. You can see when someone is passionate about what they do.
Training 2 November
Training Morning: Legs
Gym: 6:12 am
Calories: 327 kcal
Calculated fat: 31%
Duration: 56 min
Average heart: 135 Maximum: 174
Fitness and fat burn improving
Training Afternoon: Some Calves and Zumba
Gym: 16:59
Calories: 634 kcal
Calculated fat: 21%
Duration: 1hour and 33 min
Average heart: 145 Maximum: 181
Maximal performance improving
Training 3 November – I did Back & Biceps
Gym: 5:19 am
Calories: 527 kcal
Calculated fat: 34%
Duration: 1 hour 38 min
Average heart: 131 Maximum: 166
Fat burn and fitness improving
Tuesday 1 November 2011 – Day 76
Hi everyone today was a tough day…I am on my stimulant free day and man do I get tired on these days? I definitely need a pre-workout on stimulant free days, just for the extra focus!
Because of my starch/carb dropping the energy levels are low but just keep telling myself it is ok and that it is essential for the last conditioning to take place. I am in a stage where I need to be so FOCUSED and not to let my mind let me think any different! The mind is powerful and you need to get to a place where you can decide what you meditate on. It will get hard, you will get discouraged at times but that is when you need to focus and focus once more.
Don’t put your confidence or source of motivation in other people for you definitely not going to get it there! Get focused by your own willpower!
I took my “ouma” for some grocery shopping today and man it felt like torture looking at all those muffins/chips/donuts etc. I was so hungry at the time and she didn’t make it any easier by offering some of her “treats”. Never the less I did not give in to temptation and I am proud to say that. It is so easy to give in to (unhealthy) snacking but you have to stay strong when temptation steps in.
These last few weeks are only the beginning for me and being serious about fitness. There was nothing like the feeling of reaching Elite Fitness on my Polar training watch! This may sound stupid to some but this is another goal that I set for myself way back. I never reached it for I did not train correctly. I was either over training in the wrong Zones or did too much High Intensity training. This is not always the answer guys! You have to learn to know your training zones for your results to be efficient! Getting into competition shape for the first time ever is definitely a learning school for me. I look at bodybuilders/fitness athletes in a way different perspective! I have respect for the ones competing in the fitness industry, for let me tell you it is hard work and perseverance is absolutely KEY!
So training wise I did Cardio in the morning, Chest/Shoulders for the afternoon followed by an Action Netball game (this was not planned). Don’t know if you remember that I told you I do Action Netball for the fun of it, but then I had to stop a few weeks back for my shins gave me problems and I could not take the risk for this to affect my competition preparations! But then they asked me so nicely yesterday to come and help out that I could not say no! It was great fun though but today I feel the shins again! After the challenge I will definitely take the time to see someone about this!
Training Morning: Cardio
Gym: 5:43 am
Calories: 363 kcal
Calculated fat: 30%
Duration: 58 min
Average heart: 139 Maximum: 168
Fitness improving
Training Afternoon: Chest and Shoulders | Action Netball
Gym: 16:24
Calories: 667 kcal
Calculated fat: 24%
Duration: 1 hour 52 min
Average heart: 137 Maximum: 191
Max performance improving
Diet for the day:
1/3 Oats
6 Raw Almonds
1 Serving Whey Protein
10:00 Serving – 1 Serving Whey Protein
Lunch:
100gram steamed fish with green steam it veggies (broccoli and cauliflower)
15:00 Afternoon Snack – One serving whey protein
Action Netball:
After Netball: 1 Serving Whey Protein
Dinner:
100 gram grilled fillet
1 Cup Mixed Steam It Green Veggies with cauliflower and broccoli
Green Salad with avo
“Unless you change how you are, you will always have what you’ve got. We can have more than we’ve got because we can become more than we are.” – Jim Rohn
Monday 31 October 2011 – Day 75
Hello everyone, so how was your Monday? My day started off with an awesome gym session.
Diet for the day:
1/3 Oats
8 Raw Almonds
1 Serving Whey Protein
10:00 Serving – 1 Serving Whey Protein
Lunch:
1 Tin Tuna with a big green salad
Late afternoon after gym 18:00 – One serving whey protein
Dinner:
100 gram steamed fish
1 Cup Mixed Steam It Green Veggies with cauliflower and broccoli and beans
Cucumber Slices
Half Avo
1 Small Peach – Just had to
Before bed – 1 Serving Pure Protein IGF-1
Ok everyone so as you all know by now I am in the de-carb phase of the challenge, that means cutting out unnecessary carbohydrates. Some things that changed is: No more rye bread, potato or starch in the afternoon, no more “1” small glass coke zero from here, no more coffee/fat free milk/xylitol. Only green veggies as far as possible, green beans, asparagus or broccoli, no more spices or the occasional drop of Nandos pepper sause ;-). Have to confess I just can’t seem to cut the salt and vinegar spice although I know I absolutely HAVE TO!
Less red meat and more Tuna/Fish and Skinless Chicken Breasts oh and no more sushi for now. If I really crave sushi it has to be in the afternoon. NO SALT or sodium rich foods.
When de-carb – You will feel tired, depleted and fatigued, but you force your system to burn fat. This is an uncomfortable, but very essential part of getting the best physique. Cardio will be particularly uncomfortable as you have very low energy levels.
In general: I’m really starting to see drastic changes in my body and I realize that the end of the competition is in sight and I am actually sad about it. Hehe. Just the thought of doing a competition can drive you more towards your goal than you think. But that is definitely not the end of my journey. This new lifestyle and passion for fitness, my blog and by being and inspiration to others will definitely not stop there.
I started this blog from day one firstly to keep myself accountable but more so to reach other people. Helping others, being an inspiration and to have a portal where all with the same goals/fitness goals etc can come together and can share some stories/advice or by being an inspiration to each other.
If there is anything you would like to know more about please let me know and I will make sure we get it done.
People are starting to ask me questions and this is definitely something to get use to! The supplement sales rep at Dischem actually asked me if I won’t consider competing in the fitness industry! Well that question came unexpected but let me tell you one thing it got me thinking! I realized during the challenge how much I really do enjoy this. Even though I have been active most of my life by playing sports, trained etc I never did it right! I thought I’m living a healthy lifestyle but I never really did. I thought I had my health under control but I never did, I thought I had my general well being under control but I never really did…What I am trying to say is that even though I thought I’m living a rather healthy lifestyle I did the opposite. The convenience of drive thru restaurants, take always, quick and easy options is on the rise and believe me I know how convenient it is. You won’t feel all bad in the beginning, you won’t pick up weight in the first month, you won’t have immediate health alerts but you can be sure that that will be the result in the wrong run. I don’t want to preach here and I don’t want to tell you to never have fast food again that is NOT the idea but as a walking testimony I want to encourage you to live/maintain a healthier lifestyle for the reward of the feelings you will experience is far beyond the effort of healthy living.
P.S I have measurements on Thursday…
The bottom line is: Live healthy and start making those small adjustments everyday!
Have a super amazing blessed week and I will be posting soon!
Total body transformation…
This last 10 Weeks has been life changing and a journey that no words can describe. I still have some hard work but I am excited about the progress so far!
This is VERY embarrassing to me but I want to share this with YOU and to tell you that YOU can make a difference. This was me ten weeks ago. Bloated, tired, emotional, no self confidence and ALWAYS felt tired, irritated and so much more. Everything changed the one morning when I woke up and said to myself this is it! Take charge of your health and life. You absolutely can do it!
First model shoot ever!
Hi everyone, sorry for only posting now but what a hectic two days it was…
So I did my first Model Shoot yesterday and wow what an amazing experience. I can’t explain to you all the emotions that I experienced in this one day. My day started off with an awesome session in the gym. I took leave for the day and decided that this is going to be a “me” day 🙂
I booked a manicure and pedicure to start off with and then it was off to the hair salon! I decided there and then that it was time for change ;-), drastic change…I went there for a colour and blow wave but walked out there with a complete different hairstyle. I decided to cut my hair short! I asked a few friends on my blackberry what they think and all said: Go for it! So I trusted everyone’s response and cut it short.
Then I rushed off to the mall to look for some last minute outfits or shoes for my photo shoot…So I arrived at PictureCafé and did not know what to expect. I was slightly nervous but excited at the same time. It was time for make-up and then all the fun began. Before I go any further I would like to thank PictureCafé – Johann and his beautiful wife Delene for this opportunity and wonderful prize. I would have NEVER done this for myself and this was really a God send! Again thank you for the exceptional service and excellence! As a team you will go far. I would gladly refer you to all.
Bloggers if you would like to know more about PictureCafé visit their Facebook page today at PictureCafé or contact them at johann@picturecafe.co.za
Some pics of my shoot yesterday. Week 10 of 12 – 2 Weeks to go!
Wednesday 26 -Thursday 27 October-Day 70-71
Hi everyone so how was your day?
I can’t believe it is Thursday already, almost the weekend, and tomorrow is my photo shoot and I am super excited and nervous at the same time…
As I mentioned earlier today that it was my measurement day and I was sort of discouraged by the results for I really did expect more. I can feel the change in my body and can see the results that took place over the last two weeks, but for some reason it did not show on the results/measurements! I am focused now more than ever for the last two weeks to really give it my everything and more!
Ladies / Gents this is so worth doing. Let me tell you straight up now it is HARD work, and it needs allot of focus to make such a drastic lifestyle change but believe me today it is so doable! If I could change my life you sure can also.
Then…….
I posted about supplements etc on my page but I have decided to remove the post. I sometimes get carried away by wanting to share everything with everyone until I came to realize how bad I want to win this competition and by over sharing I might give away everything? This is actually a very difficult subject, for the reason why I started this blog was to help, encourage, inspire and be of support to other contestants that is also doing this challenge.
What is your view on this, please share underneath by commenting on this matter for this is a difficult subject matter for me and would appreciate your advice.
Don’t get me wrong I will always give advice or share information when needed or asked.
I do feel that I put in ALLOT of effort on this challenge, putting in hard work on doing preparations every night for minimum an hour or two for the followings days training, nutrition etc, and I just realized that some will just take advantage of the effort you put in? Not talking about blog followers 😉 The moment I mention something for example about a product I want to purchase people will go and purchase it without considering where they are in the challenge etc. Again I say this out of love. Think about this matter for a while concerning your life and situations. Do you sometimes take advantage of some situations to benefit yourself without considering being a help to others as well. I love to share with others what works for me, and I don’t think of it as people taking advantage of it, but the fact is it does happen.
The next important thing…
It is crucial to do what works for YOU as an individual. Remember to not follow in someone else footsteps 100% by only realizing later on that it is not working for you. Let it be a guideline for you to follow. Have your own identity in all things in life.
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 the process. 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 special.
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: gareth@usn.co.za
Training and Diet wise everything is going great and I am so so committed for the last two weeks of this challenge that I will make sure that I give it my absolute all.
How is things going for you? Are you seeing results. Is there some changes you need to make to your diet, training to get better results? Go and sit down and set goals for yourself. Make your own goals by being realistic on what YOU want to achieve and always put your body FIRST!
Remember a goal without a plan is just a wish!
Thank you to all my loyal blog followers and for all the messages I get from friends etc. Those messages always comes on the right time, always motivational! I do appreciate it.
Thursday 27 October – Measurement Day Week 10
Hi all today was measurement day and as you will see I did not drop that much in my fat percentage and weight!
See the Progress Gallery for latest pics on progress up to week 10, and measurements is also uploaded. I did expect better results though but this is what it is.
Last two weeks of the Challenge and will give it my ALL even though I have given this my EVERYTHING the last 10 weeks.
Have a wonderful day.
Tuesday 25 October: Day 69
Hi all, so how was your day? As I’m typing here I’m battling to keep my eyes open :-(. Today is my stimulant free day again and man do I feel drained and tired? Do you experience days like these?
I have to know this for I don’t know if I am doing something wrong perhaps. I am SOOOOOOOO hungry and don’t know what the heck is going on with me. I can’t stop thinking about everything that I am craving for. Believe me I will not cheat. Even though it is so hard at times I will keep my mind set.
30 Minutes before breakfast:
3x Phedra Cut SF
Breakfast:
Two egg whites and 1 whole egg.
Slice Rye bread toasted with a drop of caramel syrup by Solal. This was delicious even though I felt like having more food 😉
2 CLA 1000’s
Mid morning Snack:
1 Serving Diet Fuel (I feel fuller when I have this)
1 Green Apple
30 minutes before lunch:
3x Phedra Ultra SF’s
Lunch:
100 gram fish with 1 cup mixed veggies and large green salad
Late afternoon:
One and a half slices of watermelon (Is this allowed in the diet? Don’t know and don’t really care for I was starving!) Better than having junk!
Hand full of raisins ( I never even eat raisins lol, like NEVER EVER but had to have something sweet.)
Tuesday Training:
Gym: 16:54
Calories: 581 kcal morning was 124kcal
Calculated fat: 33%
Duration: 1 hour 53 min
Average heart: 130 Maximum: 177
Fat burn and fitness improving
30 Minutes before dinner:
3 Phedra Cut Stimulant Free
Dinner:
100 gram steamed chicken breast/fillet
1 cup mixed veggies
Cucumber wheels
Green apple
After Dinner – 2 CLA 1000′s
Before bed – Pure Protein Shake and some USN ZMA!
So the end of the challenge is in sight and I am sad and happy at the same time! I don’t have the words to describe to you how my life changed over this last few weeks. This is 100% lifestyle now. When I think back I can see myself standing in front of the fridge reading the USN diet, measuring everything. Where now I don’t even look on the fridge for I know what I’m allowed to eat and what not.
So what will change after this 12 weeks? Well first of all my training will be adjusted. Or let’s rather say my time spend in the gym etc. Then I will set up my eating plan with more options, variations and choices. I’m thinking about creating a page here on the blog only on food, nutrition and recipes? What do you think about it. I want to make it creative and like a portal of useful information. I will do a lot of research on this.
I think it’s crucial to keep your diet exciting at all times and believe me healthy living or eating can be delicious. We just need to learn how to prepare food correctly and what the facts is behind the food.
I believe that I have put in every effort that I could so far and gave it my absolute all. I really do want to win this competition I must be honest with you, but I have also realized that things are far more important than that. You are already a winner within yourslelf. We just sometimes need to take it. No competition, no pills, no nothing can give you the inner beauty God intends for you to have. You are like a pearl hidden in a shell waiting to be exposed. I can honestly say today that if I can do this you can do it!
I still have lots to say but will be posting again tomorrow.
Have a wonderful rest and hope we can all wake up 100% refreshed.
Blessings
Saturday-Monday 22-24 October: Day 66-68
22-24 October 2011 (Day 66 – Day 68)
Happy Monday all my wonderful blog followers whom I don’t even know who is reading my blog ;-)…But again thank you for visiting my blog and for those who comment! They really help a lot and always come on the perfect time!
This is only the beginning of my journey and this blog will go on after this 12 week challenge is completed.
So let’s start at the beginning: How was your weekend? I had a wonderful weekend apart from some disappointments. So let me get the confessions of from my chest ;-). On Saturday we had a wedding and how difficult was this to plan or eat beforehand for the wedding started at 16:00?? My weekend started with an awesome gym session Saturday morning before we were on the road to Pretoria…Everything went great until the evening when it was time to have dinner. I had a small piece of fillet, with salad, mushrooms (think canned) and then….a pumpkin fritter with little bit of caramel sauce! Yes I know I know…Only one but this is not where it ended! Then came dessert, oh my, oh my only seeing the desert table was like being in heaven lol. See the pic. I just had to capture it even though you can’t really see what it smelled or looked like in real life! I had 2 marshmallows, a handful of sweetie heart sweets, two Mari biscuits and some unsalted biscuits, a mouse mallow (only half of it then I threw it out of the car window) and then two ginger heart biscuits! I recon it could have been much worse hey? This was hectic and I felt HORRIBLE/TERRIBLE after all I had. I condemned myself to a point where I felt very guilty. UNTIL I realized NO WAYS this is not healthy thinking patterns and what is done is done…I had to make a mind shift and realize that by meditating on the past or things that went wrong will only pull you down. So it is behind me and hey this was my first real cheat in almost 10 weeks.
This is a new week and now it is time to keep my eyes focused on the end result. I already feel like a new person after almost 10 weeks and hey isn’t this what it was all about in the first place. I started this challenge to feel better about myself and comfortable in my clothes etc. We tend to be way too hard on ourselves. Are you the same?? If you put less pressure on yourself things will tend to go more naturally!
I took leave for this coming Friday for the model photo shoot that I have told you about…I am excited and nervous at the same time. Have no clue what to wear but I am excited about my hair, makeup and nail appointment. Wonder what I am going to do with my hair. Any suggestions? I must say I like Jamie’s hairstyle it’s just a schlep in the gym for I don’t have the time to dolly up for gym.
Well again I hope you have a blessed week filled with lots of energy and smiles.
Saturday Training Morning: Cardio
Gym: 6:07 am
Calories: 392 kcal
Calculated fat: 22%
Duration: 1 hour 6 min
Average heart: 150 Maximum: 179
Maximal performance and fitness improving
I spend some time on the treadmill and jogged my 4.5km or so! I am not a jogger but hey with my Phedra cut slim pack I seem to be a natural lol!
I decided to join my sister in the gym for the last 3 weeks of the challenge to assist each other with the verbal motivation 😉 but I must honestly say I hate doing weight training in the afternoon. The gym is PACKED and there is no equipment available when needed. This makes it extremely difficult during this Phase where super setting plays a big role! There is no time to wait for some equipment. But hey if we can help each other why not. For now I do my cardio hour session in the morning and my weight training session in the afternoon? I am very use to training twice a day for this is how I have trained the entire year, but have to say I will definitely take it slower after the challenge and only train my 5 / 6 days a week!!!
Thursday is measurement day and I am little skeptical on what the results will say…My weight is definitely on a point where I don’t even lose one gram! Don’t know why. Think I am on 48.4kg now and no clue what the fat percentage will be on Thursday. Don’t think it dropped too much though.
Monday 24 October 2011
Monday Training Morning:
Gym: 5:45 am
Calories: 283 kcal
Calculated fat: 35%
Duration: 1 hour 14 min
Average heart: 128 Maximum: 169
Fat burn and fitness improving
Monday Training Afternoon:
Gym: 16:27
Calories: 407 kcal
Calculated fat: 30%
Duration: 1 hour 38 min
Average heart: 131 Maximum: 180
Fitness and maximum performance improving
During Gym:
Phedra Cut Sachet
Breakfast:
Half cup cooked oats with 6 raw Almonds
2 CLA 1000
1 Serving 100% Whey Protein
Mid morning Snack:
1 Serving 100% Whey Protein
30 minutes before lunch:
3x Phedra Ultra XTs
Lunch:
1 Slice Rye bread with fat free cottage cheese and cucumber
Late afternoon:
1 Serving 100% Whey Protein
30 Minutes before dinner:
3 Phedra Cut Stimulant Free
Dinner:
8 pieces smoked salmon Fashion Sandwiches without mayo and added salmon. This was not filling and I’m actually still hungry! L
After Dinner – 2 CLA 1000′s
Before bed – Pure Protein Shake
Friday 21 October: Day 65
Wow the intensity of the training is getting intense! I must say the time it takes to get through my program is a bit hectic… I hate being in the gym for more than a hour and a half! This program is something else but never the less amazing! I’m starting to see the results!
I don’t regret going on this 12 week live fit training program and will definitely do it over once my USN challenge is completed. I will stay longer in Phase 2 to make sure to gain as much muscle as possible before the cutting phase. I had to start with my cutting/toning phase yesterday otherwise I won’t get the results needed to win this challenge 😉 all jokes!
So how was your day? As said previously I had a golf day today where we did some marketing for our company, serving the most delicious pancakes/wraps filled with chicken/bacon/salami,spinach, feta etc.mmmm looked delicious not even to mention the dessert and the juice and grenadine and extra light ice cold white wine… Won’t think this was all done on a golf course but believe it or not we did it. The response was really amazing and we made the impression we wanted to! Can’t really see on the pic for there was another table etc.but see our hole!
You must have a wonderful, clean eating weekend!
30minutes before breakfast: 3 Phedra Cut Ultra XT
Breakfast:
Half cup cooked oats with 8 raw Almonds
2 CLA 1000
1 Cup Decaf Coffee
Mid morning Snack:
1 Serving 100% Whey Protein
Apple
30 minutes before lunch:
3x Phedra Ultra XT
Lunch:
1 Slice Rye bread with fat free cottage cheese and cucumber
Small piece of chicken wrap
Late afternoon:
Green Apple
1 Serving 100% Whey Protein (before gym)
Before Dinner: 3 Phedra Cut SF
Dinner:
Mixed Veggies – Steam it
3 x Skinless Drumsticks steamed +-150g
Cucumber wheels
After Dinner – 2 CLA 1000′s
Training: Afternoon Session:
Gym: 16:26 pm
Calories: 298 kcal
Calculated fat: 39%
Duration: 1 hour 33 min
Average heart: 121 Maximum: 160
Fat burn and fitness improving
THE WORKOUT I DID TODAY
Superset:
Wide-Grip Lat Pulldown
3 sets of 15 reps – 22.5 kg
Underhand Cable Pulldowns
3 sets of 15 reps – 22.5kg
Working Set + Active Rest:
One-Arm Dumbbell Row
3 sets of 15 reps, per arm – 7kg
Exercise Ball Pull-In
3 sets of 15 reps did 20 reps last two
Working Set + Active Rest:
Seated Cable Rows
3 sets of 15 reps – 30kg
Jackknife Sit-Up (on a bench)
3 sets of 15 reps
Working Set + Active Rest:
Bent Over Barbell Row
3 sets of 15 reps – 15kg
Mountain Climbers
3 sets of 20 reps
Superset:
Dumbbell Alternate Bicep Curl
3 sets of 20 reps – 5kg
Bench Dips
3 sets of 15 reps
Superset:
Preacher Curl
4 sets of 12 reps – 7kg
Pushups (Close and Wide Hand Positions)
3 sets of 15 reps
Working Set + Active Rest:
Triceps Pushdown – Rope Attachment
3 sets of 12 reps – 20kg
Mountain Climbers
3 sets of 15 reps each side
Thursday 20 October: Day 64
During Gym:
Phedra Cut Sachet
Breakfast:
Half cup cooked oats with 8 raw Almonds
2 CLA 1000
1 Serving 100% Whey Protein
Mid morning Snack:
1 Serving 100% Whey Protein
30 minutes before lunch:
3x Phedra Ultra XT
Lunch:
1 Slice Rye bread with fat free cottage cheese and cucumber
Late afternoon:
Green Apple
Dinner:
Mixed Veggies – Steam it
180gram Fish Steam It – Sea Harvest
After Dinner – 2 CLA 1000′s
Training: Morning Session: Cardio (30 min treadmill, Stepper where you use arms (don’t know the name) some rowing and bicycle.
Gym: 5:53 am
Calories: 398 kcal
Calculated fat: 24%
Duration: 1 hour 8 min
Average heart: 148 Maximum: 175
Maximal performance and fitness improving
Training: Afternoon Session: Legs (What a killer)
Gym: 16:20 pm
Calories: 405 kcal
Calculated fat: 26%
Duration: 1 hour 20 min
Average heart: 141 Maximum: 185
Maximal performance improving
Legs - Cutting/Toning Phase
Hi almal ek is jammer as ek bietjie stil was die laaste paar dae, maar hier is ek weer ;-). Ek sien die interaction op die blog word nie meer nie en sou graag bietjie meer advies wil he van julle af van hoe ons meer soos ‘n community kan word waar ons idees en gedagtes en ervaringe kan deel? Die challenge sover vir my is LIFE CHANGING! Mense ek was al moeg, opgewonde, sad, happy, challenged en alles in een die laaste paar weke.
Kyk myself leer ken in die proses is defnitief op die lysie! Ek is oppad na week 10 toe wat volgende Donderdag sal wees en die tyd raak min. By tye voel dit of die tyd vlieg en by ander tye voel dit of dit stilstaan…
Ek het besluit om die post in Afrikaans te tik, sommer net omdat ek wil ;-). Dan het ek ook my oefen program aan gepas en het besluit om nie die laaste week van my Phase 2 te doen nie maar dadelik in te gaan op Phase 3 wat beteken cutting/toning tye wat nou voorle.
Vandag was die eerste dag van bene en ek is GEDAAN. Nee wag dit is ‘n understatement. Die intensiteit van die Phase is redelik hoog en defnitief in die rigting van baie fat burn en endurance so tussen in. Die reps is aangepas na meestal 15 toe asook met ander vlakke as die van die gewone program. Meestal supersets of working sets met ‘n aktiewe rus soos bv. Springtou tussen in. Dit was rof maar lekker.
Diet gewys gaan dit baie goed en het nog nie regtig een cheat gehad nie. Dalk die 6 chippies nou die dag maar that is about it! Die is al absoluut vir my ‘n leefstyl en weet nie of ek ooit weer anders sal kan leef nie. Dalk die feit dat dit sulke harde werk verg elke dag.
More het ek ‘n Golfdag waar ek bietjie gaan bemarking doen vir ons groep: Willows Garden Hotel | Elgro Hotel |Elgro River Lodge. Sal more oggend moet seker maak oor my kosblik wat ek pak want dit gaan beteken mooi pak…Dan gaan ons die naweek bietjie Pretoria toe waar ons dan ‘n troue aan het die Saterdag. Julle ek het besef hoeveel motiveering dit verg by sulke geleenthede. Ek het in die week (Dinsdag aand) die Luiperd Rugby Jaareindfunksie gehad en kon natuurlik niks eet nie. Het myself darem voor die tyd bederf met Sushi maar dit was net nie dieselfde nie! Het wel bietjie slaai ingeskep en moet maar se dat die mense jou maar vreemd aankyk aan tafel as jy nie eet nie! Boonop het ons maatskappy nog die catering ook gedoen so wonder wat die mense gedink het ;-). Maar nou ja so kom mens ook op ‘n plek waar wat ander dink nie noodwendig meer saak maak nie…
Dan as dit kom by die supplementasie: Ek het bietjie adjustments gemaak bv GEEN Creatine meer nie (gelukkig net so 3 keer gedrink) en dan ook geen Diet Fuel vir in between meals nie maar net 100% Whey Protein. Dan het ek nou begin om my Phedra Cut Ultra Xt te vermeerder na 3 kapsules i.p.v 2. Ek moet eerlik se al die pille en dinge is vir my nog moeilik om deel te maak van my leefstyl. Ek is glad nie lief vir medikasie/pille nie so dit bly nogal vir my moeilik om te grasp dat soveel wel gesond en noodsaaklik is? Wat dink jy?
Wel ek is gedaan en gaan nou nag se aan almal en ek hoop dat jou Vrydag more amazing sal begin en dat jy ‘n clean eating naweek sal he.
Groete tot volgende post,
Los gerus ‘n comment by hierdie post!
Journal day 62: 18 October 2011
30 minutes before breakfast:
2 x Phedra Cut SF
Breakfast:
1 Whole egg and 2 egg whites on 1 toasted rye bread
2 CLA 1000′s
Before gym: Pure Creatine
Training Morning: Arms
Gym: 5:50 am
Calories: 225 kcal
Calculated fat: 38%
Duration: 1 hour 6 min
Average heart: 123 Maximum: 159
Fat burn and fitness improving
Mid morning Snack: 10:30
1 Serving whey Protein
30 minutes before lunch:
3x Phedra Ultra XT
Lunch:
1 Small steamed fish
1 Cup mixed veggies
2 CLA 1000′s
Late afternoon:
2 Phedra cut SF
Serving Diet Fuel
Dinner:
8 Pieces Sushi
After Dinner – 2 CLA 1000′s
15-17 October 2011 (Day 59- Day 61)
Breakfast:
Half cup cooked oats with cinnamon and 6 raw Almonds
2 CLA 1000′s
Before gym: Pure Creatine
Training Morning: Shoulders and Cardio (Zumba)
Gym: 8:00 am
Calories: 722 kcal
Calculated fat: 23%
Duration: 1 hour 50 min
Average heart: 141 Maximum: 189
Maximal performance improving
During gym: Phedra Cut Slim Pack
Mid morning Snack: 10:30
1 Serving whey Protein
30 minutes before lunch:
3x Phedra Ultra XT
Lunch:
8 pieces Sushi
Late afternoon:
2 Phedra cut ultra xt’s
4 Sushi pieces
Half Pure protein bar
Dinner:
110 gram mince
Green Salad
Mixed Veggies (Stir Fry)
1 Small glass coke zero
After Dinner – 2 CLA 1000′s
This is so beautiful
Saturday:
So how was your day/weekend? I had a wonderful day and spent some time with friends. My morning started off with an awesome gym session and ended with a shopping spree for my upcoming photo shoot on Friday the 28th of October. Remember I told you about the model photo shoot that I have won well time flies and I can’t believe it is almost the day. Hopefully my leave will be approved for I already booked my nail and hair appointment lol!
I am really looking forward to the experience of the shoot and that is the reason why I actually entered for the competition, not the fact that it is a model shoot (for that I am definitely not), but rather to be part of the experience and learning more about studio photography, lighting techniques, equipment etc. Photography is overall my passion and hobby just wish I get to spend more time doing it!
So I went shopping for some outfits today and wow, this was the first time in months/years that I did not curse the person in the mirror. I know it sounds harsh but that is really what we do when we feel so fat and without any confidence…I won’t say I am 100% confident, for I still have HARD work ahead towards the way I want to look. That still requires some hard work. I honestly don’t think I’m going to reach my ultimate goal/ look at the end of the challenge but rather after the challenge. I am busy with a 12 week training program and I will only be in phase 3 week 2 at the end of the USN challenge…And phase 3 in my training program is the actual cutting/toning phase! But we will just have to see. One thing I know is that I will work hard this last 4 weeks. Need to be stricter on some diet requirements cutting out on some things and giving more of an effort on the abs etc…
Sunday:
So Saturday evening came and believe it or not at 22:00 I was so sick that words can’t describe it. I got food poisoning from the mince I had earlier the evening! I have not felt that nauseous and sick in a VERY LONG TIME. I was sick throughout the night and felt terrible throughout the day. I slept most of the time and was so tired/exhausted and dehydrated and did not have energy for anything! I did not stick to my diet for the only thing I had for the entire day was one dry toasted rye bread and yes believe it or not one ice cream. Don’t ask me the name or the nutritional values for that was the only one without any information on it ;-). But an ice cream is what I wanted and that is what I had. Then after that it was back to sleep! I almost lost 2kg from being so sick. Don’t know if I will pick it up once the water is back I don’t know have never experience this before! But I can tell you one thing it was TERRIBLE!
Oh my word I just saw that I said dairy of the day and not DIARY, oh my terrible error hiehie sorry for that! Ok ok I am 100% pure Afrikaans and mistakes like that can slip in my apologies!
Monday:
So it is a new week with new challenges and new motivation is needed. We are in crunch time now and must stay motivated!
Good luck and I trust you will have a wonderful week.
30 Minutes before breakfast: 2x Phedra Cut Ultra XT
Breakfast:
Half cup cooked oats
6 raw Almonds
2 CLA 1000′s
Mid morning Snack:
1 Serving Diet Fuel
30 minutes before lunch:
2x Phedra Ultra XT
Lunch:
Toasted rye bread with cucumber and some tuna
2x CLA 1000’S after lunch
Late afternoon:
2 Phedra cut ultra xt’s
1 Serving Diet Fuel
Training Afternoon: Legs
Gym: 16:35 pm
Calories: 386 kcal
Calculated fat: 32%
Duration: 1 hour 30 min
Average heart: 133 Maximum: 167
Fat burn improving
1 Small green apple
Dinner:
180 gram steamed sea harvest fish
half a avocado
1 Cup Mixed Veggies
1 Small glass coke zero
After Dinner – 2 CLA 1000′s
Journal day 57-58: 13-14 October 2011
Diary for the day!!
I’m working at the lodge for the weekend where we are hosting the Bell’s Fly fishing Festival since yesterday. Again it is always a challenge “food wise” to stay focused and committed to stick to your clean eating or diet… I’m working with food most of the time and as I am sitting here I can smell the “Spitbraai” they are busy preparing for dinner. I must honestly say it smells amazing ;-).
But anyways…So it was measurement day yesterday and I am happy about the results. I did not really lose the kilos and the fat percentage dropped to 10.53%. I must be honest that I haven’t set a goal on how much body fat I must be and must say that I don’t really know what is the best goal to set…I just follow my training program and eat as suggested by USN. I even send my diet through to Gareth every second week and do according to the adjustment they give. I must confess that I haven’t cut out the ½ glasses of coke zero, the occasional avocado, 12 pieces sushi every now and then, skinless drumsticks and the barbeque or salt and vinegar spices here and there ;-)!
If I can get these results while including some spices etc then obviously it’s working for me! How do you feel about it?
Gareth at USN said I must send my results after my 8 week measurement but I just did not have the time, but will email on Monday and ask what a realistic goal to set etc. For what I have read a women must have an essential fat percentage so I don’t really know what to do. I must honestly say that I don’t feel skinny or without fat really so maybe my length plays a part as well.
I started the challenge on the 18th of August 2011 and I started with week 9 today. In total since a week before my start date, I was weighing 55.8kg with fat % of 21.1% and yesterday on the end day of week 8 I was 48.9kg with a fat percentage of 10.53%. So in total I have lost 6.9kg and my fat percentage has dropped with 10.57%! As I said I did not plan beforehand the amount of kilos or body fat I want to lose I just follow the requirements set out by USN with the hope of winning the challenge. I am really proud of myself so far and I quit putting pressure on myself after I reached the point of fitting into my normal clothing size ;-). Do you have a specific goal for your results? For some people it just works better to set a definite goal and deadline date.
So again HAPPY FRIDAY ALL!
I did not get to gym today for I had to be at work very early this morning so it was impossible. I had a awesome gym session yesterday followed by some action netball the evening. I decided to start doing the action netball again for my shins is healed, or so I hope. It was so bad at a stage that it really became a problem to the extent that I had to give up the netball. All good and back to my action netball, training days is on Tuesdays and Thursdays. This is a good alternative to get out of the gym a bit. I sometimes get bored to go there twice a day.
Do you have a hobby or something you love to do besides gym? Like jogging/mountain biking or golf?
I wish I could spend more time on the driving range and golf course but I just don’t get the time. This is our busiest time of the year when it comes to functions, events and accommodation that is why I am so extremely excited about our holiday that was booked yesterday. I can’t wait; want to start counting the days already.
I’m considering taking my hubby for dinner tonight. To eat a healthy piece of fillet, I do feel like a nice piece of meat it’s been a while ;-).
Do you have any plans for the weekend?
Have an amazing weekend all and I will try my best to keep my blog up to date.
Ok so since I last typed here, a few hours went by and my hubby and I decided to go somewhere nice for dinner. I must honestly say I craved red meat and chips like I can’t tell you. I don’t know if I must see this as a cheat but I had a 200g grilled fillet without basting or oil and Greek salad without the olives and tomato, still water with a lemon…and then 😉 confession time lol, I had a few (6) chips from my hubby and it was AMAZING! I am really glad that I made the decision to option for the salad and not the chips as a side but those few tasted great. I don’t know how it is possible but I’m not full.
13 OCTOBER
30 minutes before breakfast:
2 Phedra Cut Ultra XT
Breakfast:
Half cup cooked oats
6 raw Almonds
After breakfast: 2 CLA 1000′s
Small Green Apple
Mid morning Snack:
1 Serving Diet Fuel
30 minutes before lunch:
2x Phedra Ultra SF
Lunch:
1 Slice Rye bread with fat free cottage cheese, tuna and cucumber
Late afternoon:
1 Serving Diet Fuel
2 Phedra Cut Ultra XT
Dinner: Eating out
3 small skinless chicken breasts (100gram)
Cucumber
1 Cup Mixed Veggies
After Dinner – 2 CLA 1000′s
Arms Abs and Cardio
Gym: 5:37 am
Calories: 405 kcal
Calculated fat: 34%
Duration: 1 hour 13 min
Average heart: 131 Maximum: 166
Fat Burn and fitness improving
Evening: Action Netball
Gym: 17:39 pm
Calories: 253 kcal
Calculated fat: 34%
Duration: 48 min
Average heart: 129 Maximum: 173
Fat burn and fitness improving
14 OCTOBER
30 minutes before breakfast:
2 Phedra Cut Ultra XT
Breakfast:
Half cup cooked oats with cinnamon and 6 raw Almonds
2 CLA 1000′s
Mid morning Snack:
1 Serving Diet Fuel
Small Green Apple
30 minutes before lunch:
2x Phedra Ultra SF
Lunch:
1 Slice Rye bread with fat free cottage cheese and cucumber
Late afternoon:
1 Serving Diet Fuel
Dinner: Eating out
200gram Grilled Fillet
Greek Salad without tomato / avocado and some olives
6 Potato chips 😉
After Dinner – 2 CLA 1000′s
lifestylechallenges 
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