Category Archives: Daily Post

Journal day 56: 12 October 2011

Oct 12

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Hi everyone, how was your day today? I had an emotionally downer today. I don’t know if you experience this at times but I am going through an emotional rollercoaster at times.

I must honestly confess that things get tough at times and it is so crucial to be in control of your mind! The mind is so so powerful and we must honestly take hold of our thinking patterns and to keep our eyes and “mind” focused on our end goal…

I do feel that I can snap at times and then on other days I feel like a million dollar ready to take on the world 😉

Have you experienced mixed emotions like this? Well I had a talk with my sister who is also doing the challenge and she is four days or so behind me and I said to her that we must really be there for each other and to support one another wherever we can. Do you have someone that is supportive?

Then the discouraging ones out there, and believe me you get LOTS of them. Those making the comments like, “soek jy nie ‘n stukkie brood” (sarcastically as if I don’t eat), or do you ever eat and so the list of comments goes on! Well let me tell you today, turn the negativity and use it to your advantage to rather motivate you to strive towards becoming the best you… For people to make comments that is out of place or to try to break you down then there must be some sort of jealousy towards you becoming the best you could be! These are most likely the ones that will come back later asking you for some advice. This challenge for me is really not all about me but reaching others by helping them with advice wherever I can, supporting those that struggle reaching their goals etc. Remember to NEVER compare ourselves to others or others’ goals. Remember I maybe don’t have 15/20 kg to lose but for my length 1.52m I had to set my realistic goal on what is healthy. No I won’t lose 2kg per week or lots of fat % but I will reach what is healthy for me. It is important to reach the level of confidence that is “healthy” for you as women/men. Whether it is losing those extra kilograms or fat after your pregnancy, or those kilograms you picked up along the road towards becoming women and no longer teen etc.

Yes I was discouraged today and we must be honest and true to our emotions and what we experience. I can tell you every day is so amazing but that won’t be true. It is tough at times to focus on 100% clean eating and healthy living but then there will be times that will be tough! Give it your best shot everyday and I promise you it will be good enough.

I realized today 101% that this challenge for me is all about a lifestyle change, not a quick fix and then back to normal before we know it. I did email ….. today for some more advice diet wise and I must honestly say after being discouraged 😉 I took the help/advice and then decided what will work for me… This must be a LIFESTYLE CHALLENGE/CHANGE keep it in mind. Things must work for you. I’m not saying you must go and have that occasional cheats I’m saying you must make decisions on where you going to cut down more or where some more attention is needed.

Some questions or answers you may thought about, I sure did:

You can include the Protein Fuel 25 as a replacement (that readymade drink I told you about, really amazing taste) to Diet Fuel for a mid-morning/ mid-afternoon snack.

1)      Is lean mince allowed during the challenge- I don’t eat this regularly maybe once in two weeks but feel so guilty afterwards? I prepare it in water and don’t add any oil? Yes – you can have mince 1-2 times weekly.

Select low-fat, very lean sources. Olive oil is a good medium to cook in.

2)      Is spices like steak and barbeque Robinson spice / salt and vinegar spice allowed?

No mixes spices because they contain too much sodium. Herbs and single spices are fine.

3)      Is sugar free peanut butter occasionally allowed?

Make sure your peanut butter is the low-fat, sugar free options.

4)      How do you feel about 1 glass coke zero a day?

You can get away with it, but only water from week 10.

5)      Is ……….. Caramel Syrup that is sugar free, aspartame free, fat free and contains 18 calories per 10ml serving allowed? I would like to sometimes rather have this on my rye bread for lunch than tuna? Not beneficial to your diet in anyway. Try to avoid it!

6)      When is the closing date for the 2011 USN 12 Week Challenge?

The official finishing date is the 31st May, and then there will be 12 weeks to allow those people to complete the Challenge. Top 10’s will be notified in August 2012.

I for example have my small glass coke zero every night with my dinner; will I give it up – NO – WHY? Because this make things sustainable for me and not bored by my 3litres of water each day…Do I use some spices over my food – Yes I do – will I compromise on everything –NO – WHY? Because I use it in moderation and in such a way that my steamed food always look and taste good while being a much healthier option than my previous lifestyle.

What am I trying to say? It is important to change your mindset towards a changed lifestyle. This is not a 12 week quick fix. You have worked so HARD it just won’t be worth it to give up after 12 weeks because you could not keep up. You can do it, I believe in each one who is in this challenge with me. We must support each other and respect our bodies! If you are really tired and you have aching pains etc – take the time to recover even though it is a few more hours. Do not over train expecting to get those quick fix results for I can promise you today you will only burn yourself out ending being depressed and tired all the time.

I had a Zumba cardio class tonight at the gym and this was just what I needed. This is what I enjoy doing so it’s important to work it into my gym program! When I walked out of the class I felt energized, positive and ready for my next session 😉 why, because I enjoyed what I did! It is fun and what I enjoy most. Do you love Pilates/Spinning/Swimming or some form of high intensity cardio/exercise? Then make sure you work it into your program.

Tomorrow will be the end of week 8 and Friday will be the first day of week 9. There is only four crucial weeks lets for me to get drastic results…I would love to become a USN ambassador, and I’m working so hard to achieve that goal!

So at the end of each two weeks comes measurement day. Decided no more stressing, I will reach a time where I won’t drop as much fat/weight and that is perfectly normal. Now it is time to focus on my workout and my diet and what I put in.

I made our holiday reservation today and I am so excited like you won’t believe. The last vacation I had was more than a year ago in Mauritius but only for 6 nights. Can’t wait; time to look for that perfect bikini. It’s been YEARS since I last walked with confidence in a bikini.

I entered a competition for a model photo shoot a while back, think the week before I started the challenge, and guess what? I was announced as a winner for the price! Believe it or not this is not my thing @ all but I am still so excited for the experience. It is 28 October and I have decided to make an appointment for the hairs, nails etc and hopefully I can take the day of. When last did you do something for yourself? Take some time out. Even if it is a long bubble bath!

Please do ask me anything should you have a quesion/advice.

Some legs and Zumba
Gym: 17:02 pm
Calories: 767 kcal
Calculated fat: 20%
Duration: 1 hour 28 min
Average heart: 155 Maximum: 189
Maximal performance improving

Breakfast:
Half cup cooked oats
2 CLA 1000′s

Mid morning Snack:
1 Scoop 100% Whey Protein

30 minutes before lunch:
3x Phedra Ultra SF

Lunch:
1 Slice Rye bread with some tuna/fat free cottage cheese very lightly as if it is butter and green salad

Late afternoon:
Half a Avocado

30 Minutes before dinner:
3 Phedra Cut SF

Dinner:
160 fish, veggies and green salad

After Dinner – 2 CLA 1000′s

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The Benefits of Heart Rate Monitoring

Oct 11

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I decided to share some information on heart rate monitors and I must honestly tell you today that it will be the BEST investment for yourself to become a fitter you!

I always went to gym and walked out of there sometimes not knowing how beneficial the exercise really was, until I got my Polar FT 60 watch everything changed. Everything concerning my training just went to another level. I started setting goals, whether losing weight or just improving my overall fitness. My Polar has been a huge part of my training success for the reason that I can track what I do. Everyday can be your best day if you can track your progress or the results for your training week!

Why is it important to monitor your heart rate when you exercise?

  • Your heart rate is a convenient, reliable, personal indicator of the intensity of your exercise.
  • It’s good to know the intensity of your exercise so you can vary it
    depending on your fitness level and the goals you want to achieve by
    exercising.

Heart rate monitoring brings following benefits to all levels of users:

Exercise Beginner

  • Teaches you about your body’s reaction to exercise
  • Keeps you from starting out too hard (as beginners are often tempted)
  • Helps you control the intensity of your exercise routine
  • Provides feedback on your improvement

Regular exerciser

  • Helps you control the intensity of your exercise program under different circumstances
  • Helps you fine-tune your program for the best results
  • Gives you plenty of feedback both during and after a session, teaching you more about your body’s reaction to exercise
  • Helps you see how you’re progressing

Serious exerciser

  • Helps you make sure you work out at the right planned intensities for
    your training program (hard enough on hard days, light enough on
    recovery days, enough recovery between intervals, etc.)
  • Enables you to track and accurately adjust your training program
  • Teaches you about your body’s reaction to training, providing an early warning of overtraining, flu, etc.
  • Provides feedback on your progress

STAR Training Program

We all have our own reasons to take up training. Some of us train toimprove fitness or health, some enjoy the social aspects of the sport, while others exercise to manage their weight. Motivation is the key to a successful training program. The STAR Training Program feature is developed to maintain training motivation through all week and every week. It helps physically active people to improve their aerobic fitness more compared to general training recommendations – and with lower total training time and intensity.

With the STAR Training Program, you can choose whether you want to maximize performance or improve fitness, or lose some weight. The STAR Training Program then crafts you an aerobic training program with weekly targets,
expressed in total exercise duration in three different intensity levels on one week. Your task is to train at all three intensity levels in order to reach optimal results. The type of sports or exercise is free for you to choose.

When you plan your training week, remember to alternate heavier days with lighter ones, and not to schedule all your sessions for the weekend. Spread them out evenly throughout the week for better results. After a full
week of training, the STAR Training Program gives you clear feedback. If you train right, it will reward you for a good week of training. In addition, it adapts to your training habits to update your training program for the next week, keeping you motivated in reaching your long-term training target.

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Journal day 54-55: 10-11 October 2011

Oct 11

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Hi everyone,

So how is your week so far? It feels great to be back in the gym and my training program is getting more intense, just the way I like it.

Thursday will be the end of Week 8 of my challenge and it is measurement day again. I think my body have reached a point where things will go slower now… This is what I think but will have to see the results.

I’m focussing on going into muscle gaining phase and then the last stretch will be cutting/toning.

I started using my pure creatine today:

Creatine serves as a high energy bond in muscle and nerve tissues for maintenance of Adenosine Tri-Phosphate (ATP) levels during muscular contraction. The power provided by Creatine Monohydrate is unmatched in its ability to boost your muscle’s training intensity and endurance. Creatine supplementation has further proven to buffer lactic acid build-up during training and enhance muscle recovery.

  • Increased strength
  • Increased power
  • Increased glycogen loading
  • Improved workout endurance
  • Increased muscle growth

This will be my focus now. My aim of the competition is not to see how skinny I could get but how toned/fit and active I can be. Yes it was of course necessary to lose those extra kilograms but now it’s time to start with building those nice lean muscles and definition that I want.

I cannot believe there is only four weeks left of this challenge wow time flies! This last 8 weeks have indeed been a lifestyle/transformation for me as a person.

Monday 10 October 2011 – Back / Cardio


Gym: 16:34 pm
Calories: 470 kcal
Calculated fat: 40%
Duration: 1 hour 20 min
Average heart: 134 Maximum: 172
Fat burn improving

Diet for the day:
Woke up: 2x Phedra Cut Ultra XT

Breakfast:
Half cup cooked oats
2 CLA 1000′s

Mid morning Snack:
1 Scoop 100% Whey Protein

30 minutes before lunch:
2x Phedra Cut Ultra XT

Lunch:
1 Slice Rye bread with half a tin tuna and cucumber with a table spoon fat free cottage cheese

Late afternoon:
1 Green apple
Avocado

Phedra cut slim pack – Berry Flavour

30 Minutes before dinner:
3 Phedra Cut SF

Dinner:
100 Gram lean mince, mushroom and mixed veggies

After Dinner – 2 CLA 1000′s

Tuesday 11 October 2011 – Chest and Abs

Diet for the day:
Woke up: 3x Phedra Cut SF

Breakfast:
Half cup cooked oats with Cinnamon
2 CLA Green Tea Capsules

Mid morning Snack:
1 Scoop 100% Whey Protein

30 minutes before lunch:
3x Phedra Cut SF

Lunch:
Small skinless chicken fillet, mixed veggies,medium potato and green salad

Late afternoon:
1 Serving Diet Fuel

Dinner:
12 piece sushi -Rainbow rolls (4), fashion sandwiches no mayo and smoked samon (8)

After Dinner – 2 CLA Green Tea

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Journal day 51-53: 7-9 October 2011

Oct 9

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Hi everyone, so how was your weekend? Almost Monday again and man am I looking forward to this coming week.

This was a tough week and things were just crazy with the whole Aardklop festival and everything going on in Potchefstroom.

About my weekend…I did not get to the gym which is TERRIBLE and I feel so guilty about it. Was just not in the mood at all after my failed training session attempt on Friday morning. There was no cardio classes e.g Zumba etc at the gym because of Aardklop so this in itself was a challenge for me!

Then on Friday evening I ended up having max 3 hours of sleep – this is a big no no for 8 hours sleep is a crucial part of the challenge. It is now Sunday and I still feel tired and out of my routine. I can say one thing that I can be proud of and that is no matter what the circumstances were and the fact that I was confronted with all the temptations there could possibly be I DID NOT CHEAT ONCE! I stuck to my diet and focused on my challenge 101%. When going out with my friends not having 1 drink only water for me was a well done 😉

I did decide to go to the Look and Feel good expo today, and I have to say even though I expected so much more it was worth it at the end…I end up at the Sandton Convention Centre this morning thinking the expo will be held there, don’t know how I got that wrong hiehie. I really hoped to meet Gareth at the USN stand today but he was not thereL. The reason why is because he knows my progress and I have been in contact with him throughout the challenge and he would’ve been the one that could answer some of the questions I had. But never the less I met some awesome people there and the “tasting” of the readymade PROTEIN FUEL 25 oh man that is the best taste ever! Really loving it, wish I could buy a box of it hehe. You have to try one.

Amazing drink

One disappointment was that I really thought they would have like a sushi bar or something healthy when it comes to food. BIG MISTAKE not packing my lunch pack…Thank goodness I had my shake there so that was what I had. 2 Diet Fuel Shakes one at 10 and one at 3:30.

Then the highlight of my day is the fact that I met Nicole Seymore. She is such an inspirational figure in the fitness industry and what an amazing personality. You will see her two month training program under my resources page.

Me and Nicole Seymour

I can’t tell you how bad I want to become an Ambassador for USN South Africa. I would love to be an inspirational figure and to motivate other women to become the best they can be. This week Thursday will be week 8 of my 12 week USN Challenge and I am a changed person. Words cannot describe to you how I feel as a person even though I still have a long way to go and my target/goal that I want to reach will require much more work, I’m still on my way to a better me.

I will NEVER, EVER go back to the lifestyle I used to live. Let us help each other to change our lives one day at a time. Remember you can be an inspiration to others while living the best life you could. Your family, friends and community will soon follow in your footsteps.

Believe in what you do, believe in yourself that is the most important thing! Have the healthy confidence that God intended for you to have.  

The most interesting girl in the room is not the prettiest one, or the smartest, it’s the one that knows her worth! For all my girls out there!♥ “Kim Dolan Leto”

Diet for the day:
Woke up: 2x Phedra Cut Ultra XT

Breakfast:
Half cup Wholewheat Pronutro
6 Almonds
2 CLA 1000′s

Mid morning Snack:
1 Serving Diet Fuel

Lunch:
2x Phedra Cut Ultra XT

Lunch:
1 Serving Diet Fuel (There was nothing healthy at the look and feel good expo) / or lets say nothing that is in my diet 😉

Late afternoon:
1 Had my toasted rye bread with very little peanut butter (sugar free) with 0% fat caramel syrup. This was truly amazing and the best lunch meal in the last 6 weeks hehe. Don’t know if the peanut butter etc is allowed but it was amazing.
2 CLA

Four o clock:
2 Phedra cut Ultra XT

30 Minutes before dinner:
3 Phedra Cut SF

Dinner:
80/100 gram lean mince with muschrooms and veggies.

After Dinner – 2 CLA 1000′s

This will be an awesome week coming up, can’t wait and accept each day as a gift and make a difference!

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USN 12-week Body & Lifestyle Transformation Challenge

Oct 6

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If you are still considering getting a starter pack I would suggest you save some money and get yourself one. Yes you can do the challenge without it by getting all the info online etc but I would say the USN Starter Pack is a much better option. All the information needed is compiled in the booklet and that “little passport” just makes the challenge more real ;-).

Today 6 October 2011 is my Week 7 date and I am a completely changed person. My lifestyle has improved and changed like no words can describe.

If you have any questions about the challenge visit the USN website: http://usn.co.za

There is some GREAT resources and information. Video clips/testimonies and all the answers you need.

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Journal day 48-50: 4-6 October 2011

Oct 6

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Hi all my loyal blog followers, I’m so sorry for neglecting my blog the last two days but as mentioned in my previous posts I’m hectically busy with the Aardklop Art festival.

My hours are hectic and when I get back home after gym I’m really just to tired.

Gym is awesome and Phase 2 of my program is really on another level. The intensity is much higher.

How is your training going? This week we dont have any cardio (Zumba) classes at the gym and this is frustrating. I love my Zumba workout…Next week everything will be back to normal and I cannot wait! For those of you that asked me about the program when it comes to the cardio side I did incorporate cardio from the beginning of Phase 1. The reason so is because I have been training for a while so it’s not as if I started for the first time…It would have been better to skip cardio for the first 4 weeks like suggested by Jamie Eason to really make sure you gain lean muscle, but I only found this “wonder” gym program when I was 2 weeks in my USN challenge so I decided to carry on with the cardio. This training program really works we just have to stick to it. I am not in the cutting/toning phase so even though it may feel as if the results are slow, endure and don’t give up. Phase two that I am in now is focused on building muscle and I can’t wait for Phase 3.

The supersets is something to get used to but I like it, for I am not someone that can stand around for a full minute to rest although short recovery before the next set is crucial so make sure you rest in between!

It is so important to keep the balance between the cardio and the weight training and this is still a learning curve for me…They say medium intensity cardio facilitates fat burning, while minimizing the risk of losing any hard-earned muscle. So hopefully I’m doing it right.

I drink 100% Whey protein for my mid morning snack where I used to drink Diet Fuel.

100% Whey Protein Overview:

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.

BENEFITS

  • Muscle retention and spares lean muscle mass
  • Assists in weight management
  • Assists in immune support
  • Suitable for diabetics

Tuesday and Wednesday was my stimulant free days. Things are normally a bit tougher on those days for I easily feel tired and hungry. I definitely prefer the stimulant free days in the week and not over weekends though. Weekends are tougher in general for all so I just make sure I stay busy and in routine with all my supplements.

In the gym..

Tuesday 4 October 2011 – Chest and Abs
Gym: 5:36 am
Calories: 167  kcal
Calculated fat: 48%
Duration: 51 min
Average heart: 110  Maximum: 143
Fat burn improving

Tuesday 4 October 2011 – Abs
Gym: 16:15 pm
Calories: 219 kcal
Calculated fat: 46%
Duration: 1 hour and 7 min
Average heart: 109 Maximum heart rate: 149
Fat burn improving

Wednesday 5 October 2011 – Legs
Gym: 8:30 am
Calories: 320 kcal
Calculated fat: 43%
Duration: 1 hour and 32 min
Average heart: 111 Maximum heart rate: 160
Fat burn and fitness improving

Thursday 6 October 2011 – Arms/Abs
Gym: 5:17 am
Calories: 418 kcal
Calculated fat: 37%
Duration: 1 hour and 21 min
Average heart: 127 Maximum heart rate: 171
Fat burn improving

Thursday 6 October 2011 – Cardio/Abs
Gym: 16:00 pm
Calories: 472 kcal
Calculated fat: 25%
Duration: 1 hour and 4 min
Average heart: 149 Maximum heart rate: 173
Maximum performance and fitness improving

Sorry for posting all at ones hope you can figure it out. Again I would like to thank you all for following my blog, the messages and support. It is really amazing to have support even online 😉 I do appreciate your feedback! Tomorrow is Friday can’t believe it.

Oh before I forget, are you going to the Look and Feel Good Expo?

I wanted to meet Gareth there from USN for he is the one person that I am actually communicating to from USN, but unfortunately he won’t be at the expo on Sunday. So is it worth going? Think I will be like a little zombie on Sunday after this hectic week but will see. I really do think this is an awesome expo!

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Journal day 47: 3 October 2011

Oct 3

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Hectic hectic hectic day but what a beautiful new day it was…

My day started with a awesome gym session. I took it to another level as from today. As I said in my post yesterday I am entering Phase 2 of my 3 Phase gym program. Some super sets and cardio after the weight training will be included.

Hope your day started of focused and motivated for the week that is ahead. As I said my week is a hectic one ahead with Aardklop Festival that is held in Potchefstroom. This will require much motivation and endurance for this is challenging time for food preparation/gym etc for 15 hour shift per day is no jokes. But no excuses and I will make sure I hold myself accountable for a good week. I have to say I must get to the grocery store for there is nothing left in my fridge, was just too busy to do my monthly shopping but now I dont have a choice for I think there is one hake left in my fridge ;-).

Monday 3 October 2011 – Back and Cardio 
Gym: 5:41 am
Calories: 525  kcal
Calculated fat: 28%
Duration: 1 hour 21min
Average heart: 140  Maximum: 178
Fitness and maximum performance improving

5 min stepper for warm up

15 minute jog on the treadmill
10 minute on the fly walker
3 minute skipping rope – This is a great way to get the heart rate going

Diet for the day:
Woke up: 2x Phedra Cut Ultra XT

Breakfast:
Half cup cooked oats
2 CLA 1000′s

Mid morning Snack:

1 Scoop 100% Whey Protein

30 minutes before lunch:
2x Phedra Cut Ultra XT

Lunch:
Small skinless chicken and a small potato

Late afternoon:
1 Green apple

Phedra cut slim pack – Berry Flavour

30 Minutes before dinner:
3 Phedra Cut SF

Dinner:
100 gram Beef stir fry (mixed veggies and mushroom)

After Dinner – 2 CLA 1000’s

Pure Protein before bed (Still have to make this)

I did not reach my trophy on my Polar (watch) star program but at least I got one star hehe.  This is the advice given. Will have to work harder this week!

Advice:
Reach up for more stars by training closer to the given targets!
Feedback:
Nice work! One star is better than no star. You did very well by training nearly as much as requested.

You must have a wonderful week and I would like to thank everyone that is active on this blog, for all the comments, emails and for the support…

Let me know how far are you in the challenge? Make the decision today by living a healthier life.

YOU CAN DO IT!

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Journal day 44-46: 30 September -2 October 2011

Oct 2

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So its the weekend everyone!!!

I’m the weekend off so what to do what to do…We decided that we are going to visit my parents in law for the weekend in Pretoria. It is also my husband’s birthday on Sunday.

How did your weekend start? Are you focused on good clean eating? I must honestly say that I will not cheat at all and don’t think I will ever again. This last 8 weeks has truly been a COMPLETE lifestyle challenge thanks to USN 12 Week Challenge my life is completely changed. I was really the one person who I could say lived on take away and bad food…Always the quick option out in a busy lifestyle. Well as you all know that had to change. It was hard in the beginning but I am now so set in my ways when it comes to eating and what I put in my mouth that I must honestly say only the thoughts on how I felt as a person 6 weeks ago is enough to keep me determined to succeed.

The mind is so powerful but we absolutely do have the power to change those thoughts and to turn it around.

I bought myself a book fro Joel Osteen called Every day a Friday and so far it is amazing. This book is about how to change your mind and how to be happier everyday of the week and not to live only from Friday to Friday. I remember the days that I honestly only worked towards pay day/the next weekend. My mind was so set on the weekend ahead that I forgot to live in the moment and to appreciate the day that has been given to me! We must honestly change our attitude towards life.

Friday in the gym: 30 September 2011
Gym: 16:59 pm
Calories: 158  kcal
Calculated fat: 54 %
Duration: 1 hour
Average heart: 102  Maximum: 137
Fat burn improving

Chest and Triceps

Saturday in the gym: 1 October 2011
Gym: 6:39 am
Calories: 373  kcal
Calculated fat: 37 %
Duration: 1 hour 18min
Average heart: 123  Maximum: 168
Fat burn improving

On Monday I will start with Phase 2 of my program and I can’t wait for this…My sets will be different and it is time for supersets…

Moving into Phase Two, the focus continues to be building muscle, courtesy of a 6-day workout split. The repetitions in this phase fall between 8 and 10, with the exception of certain exercises, where really taxing the muscle requires more volume. I will work at 85% of my maximum effort which means my last rep in each set should be a struggle but still doable.

Superset: This means performing an exercise set immediately after a different exercise set with nearly no rest taken between exercises (sets)–only enough to position yourself for the second exercise.

While we’re on the topic of definitions, you’ll also need to know what “lifting to failure” means: On your last set of an exercise, instead of lifting to a set number (rep), continuing to lift until the muscle is fatigued and another full rep can’t be performed.

So we will talk next week…

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Journal day 43: 29 September 2011

Sep 30

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In the gym:

Back and Biceps

I added 3 sets of 10 Bench dips
3 Minute Skipping Rope in between sets
5 Minutes stepper

Morning Session:

Gym: 5:57  am
Calories: 424  kcal
Calculated fat: 28 %
Duration: 1 hour
Average heart: 144  Maximum: 177
Fitness improving

I had an awesome gym session…I won’t be able to do Zumba for I am working on the lodge the entire day/evening with a wedding…

Wedding was a success but my feet were killing me at the end of the evening. My day started of great with my eating, but then I ran out of food. 😦 bad planning. Or not really ok! I thought I will be back at home at 19:00 which turned into 22:30 the evening. I was so hungry around 18:30 and had no food…Then there was the basket I made up for the wedding couple and yes you guessed right I got the biltong piece from there…oops 😉 I was just so hungry and had to eat something for I was dizzy. Again planning is crucial and we must make sure to always have extra shake/fruit in our bag…I did have diet fuel but it was at the main lodge and I was on the mountain top at the stage where I got so hungry.lol

Diet for the day:
Woke up: 2x Phedra Cut Ultra XT

Breakfast:
Half cup cooked oats
2 CLA 1000’s
1 Scoop 100% Whey Protein

Mid morning Snack:
1 Scoop Diet Fuel

30 minutes before lunch:
2x Phedra Cut Ultra XT

Lunch:
1 Slice Rye bread with half a tin tuna and cucumber with half a table spoon lite mayo

Late afternoon:
1 and a half scoop Diet Fuel
1 Green apple

Phedra cut slimpack – Berry Flavour njum

Dinner:
1 Piece Biltong
Hand full of grapes

Pure Protein before bed.

What a day, tired tired tired…

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30 September 2011

Sep 30

Posted by

Hi everyone…

So yesterday was measurement day and I must be honest I feel slightly discouraged today. Not particular about the results but just in general. Think everyone have these days.

I uploaded it on the measurement/progress gallery page.

Firstly I was told to stick to the diet 100% which I did, now I feel like the response is that it is not good enough and that my body is in starvation most of my sleep cycle…I know this may sound strange but I am also at a point where I am confused.

I must honestly say that I know my fat percentage is low but I definitely don’t feel toned/skinny or nothing. I am short at 1.52 and can easily look chubby. But hey, its time to make some adjustments.

My diet is adjusted thank you USN I will take the advice and adjust accordingly.

This is how things will be from now:

1 tablespoon of flaxseed oil in the morning

Not 5 but 8 Almonds it will be 🙂

No more lite mayo – will replace it with fat free cottage cheese (Fat-free cottage cheese has a high-protein content where lite-may is carbs and fats)

Not 100gram fish anymore (not enough protein) will have 180 gram fish from now on. (evening protein is way too  low – your body is in starvation most of your sleep cycle. Upping the  protein content will prevent this)

Once my Diet Fuel is finished I must replace it with 100 Whey Protein for mid morning and mid afternoon snack. Will start replacing the mid afternoon with it right away 🙂

So this is some adjustments so let’s see how it goes. How is your Challenge/Diet/Lifestyle change going so far?

Have a wonderful Friday…

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Journal day 42: 28 September 2011

Sep 28

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Tomorrow is measurement day and I am nervous/excited at the same time. Don’t know my weight at the moment – and really hope I dropped at least one kg although I worry more about a drop in fat percentage 😉 My bathroom scale has a flat battery…

So I did legs this morning yes I know I did legs on Monday but I started with a new week on my program (as I mentioned I am adjusting a 12 week program to fit into my challenge)…I was a little stupid for my legs was rather tired this morning. But all good and had an ok session. My legs is my problem area so it can’t hurt to do some extra legs 😉

Morning Session: Legs

Legs

Gym: 6:11 am
Calories: 223 kcal
Calculated fat: 42 %
Duration: 57min
Average heart: 115 Maximum: 158
Fat burn and fitness improving

This week is tight when it comes to my working schedule. As I am typing this at 22:00 I am sitting in the office. I have a function tonight at the Hotel and just finished plating for 200+ guests.
Tomorrow I have a wedding at the Lodge where I will work from early morningtill late. Will still try to work in a gym session early tomorrow morning but won’t be able to do my cardio (Zumba session) late afternoon. I missed Zumba tonight as well, but that is one of those things. Priority is work…

Next week is just as busy as it is the Aardklop Art Festival in Potchefstroom and we are fully booked at our Group. This is long hours but at least a wonderful vibe to work in. Next week will definitely require motivation and commitment for working 15 hours shifts can get tough and then to work in gym sessions in-between will take some planning ;-). But hey I am definitely committed enough to stay focussed.

So how was your day? Eating?

Diet for the day:
Woke up: 2x Phedra Cut Ultra SF

Breakfast:
Half cup cooked oats
2 CLA Green Tea
1 Scoop 100% Whey Protein

Mid morning Snack:
1 Scoop Diet Fuel

30 minutes before lunch:
2x Phedra Cut Ultra SF

Lunch:
1 Slice Rye bread with half a tin tuna and cucumber with half a table spoon lite mayo

Late afternoon:
1 and a half scoop Diet Fuel

Dinner:
100 gram fish
Boiled 1 cup carrots
Cucumber

After Dinner:
2 CLA Green tea

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Journal day 41: 27 September 2011

Sep 27

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Hi everyone, I have a problem with my blog widget- if you would like to subscribe to receive notifications from this blog just scroll down and you will see an option at the bottom of the page.

Morning Session: Shoulders and Abs

Gym: 6:02 am
Calories: 221 kcal
Calculated fat: 46%
Duration: 1 hour
Average heart: 113 Maximum: 149
Fat burn improving

Shoulders and Abs

Afternoon Session: Shoulders and Abs

Gym: 16:57 am
Calories: 277 kcal
Calculated fat: 30%
Duration: 45min
Average heart: 137 Maximum: 172
Fitness and Fat burn improving

I did 3 sets of 10 Bench Dips, as well as 5 min bicycle for warm up and some skipping in between sets! This is a wonderful way to get that heart rate going

If you’re in the gym physically, you should be in the gym mentally. Visualize your workout before you step into the gym.

I believe this is very important. As ladies we do sometimes feel insecure when it comes to lifting weights but believe me today this is what is going to cut and tone us the way we want to so it is worth the effort visualizing about your workout…For years I have been struggling with grasping the cardio / weight training balance and today I must tell you weight training is key to any lean and toned body. There must be a balance between the two!

This is what I do and this is what works for me:

  • First of all find a program that you are 100% confident about. (Very important to believe in what you are doing)
  • I bought myself a flip file 50 pocket sleeves
  •  Make a print out of the exercises/reps/sets you have to do for the day and even include small pictures so that you can see what it is if you are unsure
  • If possible have a printout log where you can fill in your sets/weight/reps done – This way you will track your progress as you go along
  • Create a weekly calender – I have my Monday-Saturday set out with my program and I know exactly what cardio gym classes / sessions I want to do and when I want to do weight training.
  • Have one role model/figure that really inspires you and stick the photograph somewhere where you can remind yourself toward what you’re working to. DON’T criticize yourself and don’t condemn your body or the way you look. Let it be a healthy inspiration and not an obsessive inspiration. We are all so different so don’t compare yourself to those around you.
  • Have a set goal and work towards it. You positively do have the ability to change your life. Make the right choices and start honoring your body today!
  • DO NOT try to lift 100% of the weight if you have never even trained with weights before.

General:

  • Replace those sugars in your coffee with Xylitol – This sugar alcohol is a completely natural, low-calorie option that comes from many fruits and vegetables. It works great for baking, or use it to sweeten a meal without added guilt. It can be a little tough to find, but is often stocked in the organic section. It’s definitely worth the search. Your diet can be as smart as it is sweet! You can get this at Dischem stores.
  • Don’t train the same body parts back-to-back. Instead, allow for ample recovery time and reorganize your workouts as necessary so that you have 24-48 hours of rest before training the same body part.

Diet for the day:

Woke up: 2x Phedra Cut Ultra SF

Breakfast:
Half cup cooked oats

2 CLA Green Tea

Mid morning Snack:
1 Scoop Diet Fuel
Green Apple

30 minutes before lunch:
2x Phedra Cut Ultra SF

Lunch:
Small skinless chicken, half cup cauliflower and medium baked potato and cucumber

Late afternoon:
1 and a half scoop Diet Fuel

Dinner:
8 piece Fashion Sandwiches Sushi without Mayo – Smoked salmon and avocado

How is your week so far? Tomorrow is Wednesday already cant believe it! What a busy week at the office. Prepping for Aardklop.

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Journal day 39+40: 25-26 September 2011

Sep 26

Posted by

Hi everyone I trust you had a wonderful weekend? My weekend was great and yesterday was my 1 year wedding anniversary. Can’t believe it is already a year…

Food wise it was clean eating and the same old same old over the weekend. ;-).

I did not train on Saturday and Sunday and I think this was a good thing! Always good to recover and have rest time!

Today was a awesome session in the gym and this is what I did:

I must honestly tell you that I love this training program – This is the first program that I really do feel is for a lady ;-). It is so crucial to be confident in what you are doing. I wish I have found this wonderful program earlier. Thursday is measurement day so I just have to wait and see what the results look like. I was rather excited yesterday when I tried on some of my clothes that I have not worn for a very long time ago! This was an amazing feeling I must tell you that. All the hard work, endurance is so worth it.

Morning Session: Legs

Gym: 5:43 am
Calories: 441 kcal
Calculated fat: 31%
Duration: 1 hour 13 min
Average heart: 136 Maximum: 180
Fitness improving

I did 3 sets of 10 Bench Dips, as well as 5 min bicycle for warm up and some skipping in between sets! This is a wonderful way to get that heart rate going 🙂

Monday Legs

Woke up: 2x Phedra Cut Ultra XT

Breakfast:
Half cup cooked oats

2 CLA 1000′s Capsules

Mid morning Snack:
1 Serving Pure Protein Shake
Green Apple

30 minutes before lunch:
2x Phedra Cut Ultra XT

Lunch:
1 Slice Rye bread, half tin tuna

Late afternoon:
1 Serving Diet Fuel

1 Sachet Phedra Cut Slim Pack

Evening Session: Cardio | Abs

Gym: 16:57 pm
Calories: 261 kcal
Calculated fat: 33%
Duration: 46 min
Average heart: 133 Maximum: 174
Fitness and fat burn improving

Dinner:
Oven grilled skinless chicken 100gram and 1 cup mixed veggies…
Cucumber wheels

mmmm tonight I am craving everything that I should not crave…

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Training week 19.09.2011 – 25.09.2011

Sep 26

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Whoop whoop my week targets was achieved and finally no overtraining message 🙂

Date: 19.09.2011 – 25.09.2011
Duration: 09:37 hours for the week
Calories: 3032 kcal
Feedback: Congratulations, you’ve certainly earned your trophy! Your training for the week was superb.
You met the set targets in the best possible way, and therefore you can be assured to be on the right track achieving your long-term goal.
Advice: Carry on the outstanding work by training according to the given targets and keep your trophy!

19.09.2011—25.09.2011

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Journal day 38: 24 September 2011

Sep 24

Posted by

Ok today was SUPER TOUGH!

I had to remind myself constantly about why I am doing this challenge. I again realized that the mind is so very powerful. Although I could resist temptation, it did not make it any easier. I was VERY hungry the entire day and this I would say is no mind thing only. Dinner time could not have come any earlier tonight.

I was working at the lodge today. We had the Amarok launch there since Thursday and I must honestly say well done to the team for a excellent launch on the VW Amarok Single Cab. Wow what a beautiful and impressive vehicle. You can visit their dedicated VW Amarok website if you would like to know more about it http://www.amarok.co.za/

For me it was tough at times when packing out the snacks etc lol 😉 but again we must stop meditating on things like all the foods we are craving for or how nice a sweet would be. Stay focused it will not be easy at times but the new “us” will be so worth it at the end.

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30 Minutes before breakfast 2x Phedra Cut Ultra XT

Breakfast:
Half cup cooked oats

2 CLA 1000′s Capsules

Mid morning Snack:
1 Serving Diet Fuel
Green Apple

30 minutes before lunch:
1 Sachet Berry Phedra Cut Slim Pack

Lunch:
1 Rye cracker bread, half tin tuna
Green Apple

Late afternoon:
1 Serving Diet Fuel

30 minutes before Dinner:
3 Phedra Cut SF

Dinner:
Steamed skinless chicken x2 (+-100gram) and 1 cup mixed veggies…

Today was my rest day and no gym…This is a good thing for I need to recover and give my muscles and body some recovery time. I missed it though. Would love to work in a session tomorrow, but will have to see how the day goes. Tomorrow is our 1 year wedding anniversary – no eating out and if so it will be salad.  😉

How is your weekend so far? Well enjoy the time with your family and friends and make every second count.

After dinner 2x CLA 1000’s

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Journal day 37: 23 September 2011

Sep 23

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Happy Friday all…Hope you are in a weekend mood. I must be honest it doesn’t feel like a Friday to me, maybe because I’m working!
I woke up tired this morning (maybe because me and my hubby were chatting untill 12 ‘ o clock last night ;-), and I just realized that we must sometimes listen to our bodies. I had a hard week of training and think my body needs the off day tomorrow! Never the less I got up and went of to gym.
This is what I did this morning:

Morning Session: Chest/Triceps

Gym: 5:56 am
Calories: 198 kcal
Calculated fat: 52%
Duration: 1 hour 10 min
Average heart: 106 Maximum: 134
Fat burn improving

No cardio or gym for me tonight, will only focus on abs this weekend. Will maybe work in 2 ab sessions at home when I feel like it :-).
Wake up 1 Sachet Phedra Cut Slim Pack.

Breakfast:
Less than half cup Wholewheat Pronutro and half a Weatbix with fat free milk

After breakfast: 2 CLA 1000′s Capsules

Mid morning Snack:
1 and a half scoops Pure Protein Shake

30 minutes before lunch:
2 Phedra Cut Ultra XT’s

Lunch:
50gram Steamed fish with mixed veggies.

Dinner:
Guess???Ok yes have to confess I had 12 pieces sushi. This was the last sushi for the next 7 weeks it’s time to focus on the challenge…I don’t know the values of the sushi but I can just feel that enough is enough!

How is your Friday? Stay focussed and don’t snack unhealthily.

We CAN do this…

See my supplement corner:

Remember the 20% discount special offer at Dischem!

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Journal day 36: 22 September 2011

Sep 22

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Wow what a awesome workout. I can definitely feel the difference in the exercises that I am doing. Also decided to take my eyes of the calories while weight training.  I just give it my all and know that I am working hard during my sessions. So if I must walk out with only 100 kcal burned at least I know I gave it my all every time.

Remember discount at Dis-Chem

Don’t forget the special that Dis-Chem stores offer. So stock up on Friday 🙂

I did Back and Biceps this morning and added 3 sets Bench dips of 10 reps. My cardio for today is Zumba again at 16:15. My favourite cardio workout ever! I will then try to do some Abs at home tonight.

I have to confess I am thinking of Sushi 24/7 lol…This little Chinese restaurant is on my way home so it is so tempting every time I drive past there. Just have to stay strong and set my mind on something else. Can’t have Sushi every night come on…I never even liked sushi before, now it’s a different story…

Morning Session: Back and Biceps

Gym: 6:00 am
Calories: 219 kcal
Calculated fat: 46%
Duration: 1 hour
Average heart: 112 Maximum: 152
Fat burn improving

Back and Biceps

Evening Session: Zumba

Gym: 16:24 pm
Calories: 676 kcal
Calculated fat: 13 %
Duration: 1 hour
Average heart: 174  Maximum: 195 (a little high)
Maximal performance improving

In the kitchen: ;-)

Wake up: 1 Phedra-Cut Slim Pack Sachet mixed with 500ml water.

Weight-Loss Phedra-Cut Slim Packs

If you ever wondered about the slim packs this is the response I got from USN:

My question:

Hi USN can I take Phedra CUT ULTRA XT’S with my slim packs. To how many Phedra Cut XT capsules is one sachet equivalent to? I just love the slim pack as a gym drink, must I rather use another drink? Entering week 6 of the 12 week challenge and going strong…www.lifestylechallenges.wordpress.com. Thanx Claudine

USN SA – Ultimate Sports Nutrition Hi Claudine, one sachet of the Slim Pack is equal to one serving (3 pills) of the Phedra-Cut Ultra XT. The Slim Packs can be interchangeable with the Phedra-Cut Ultra XT during the day, and other benefits include assisting with hydration and improving you satiety level. Good luck with the second half of your challenge! Regards, USN

Breakfast:
Half cup cooked oats

2 CLA 1000’s Capsules

Mid morning Snack:
1 and a half scoops Pure Protein Shake

30 minutes before lunch:
2 Phedra Cut Ultra XT’s

Lunch:
Rye bread, half table spoon mayo (lite) and half tin tuna and cucumber

30 minutes before Dinner:
2 Phedra Cut SF

Dinner:
Steamed 100 gram fish with 1 packet mixed veggies. Yum, loving this steamed microwave fish. This is really delicious and is ready in a few minutes.

Simply Steam Fish - Sea Harvest

This is so convenient and takes a few minutes…Here is the Nutritional Values.

Nutritional Information:

Average   Values Per 100g
Energy 290kJ
Protein 14.2g
Carbohydrate 1.0g
Of   which total sugars 0.0g
Total   fat 0.9g
Of which mono unsaturated fatty acids 0.19g
Of which poly unsaturated fatty acids 0.18g
Of which saturated fatty acids 0.49g
Of which trans fatty acids 0.0g
Cholesterol 33.7mg
Dietary   fibre 1.8g
Sodium 356mg

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Journal day 35: 21 September 2011

Sep 21

Posted by

Hey everybody, I did legs again this morning and some Zumba tonight for my Cardio. You may think there is a repetition of some exercises in one week.

This is because I am doing a 12 week Jamie Eason program, but because I only started with it on week 4 of my 12 Week Challenge I am trying to work it in so that I can get on track with the program and to finish at week 12 the same time as my challenge ends.

The reps dropped to 10 reps per set as from today…

I am now in Phase 1 (Building Muscle) week 2 of Jamie Eason’s LiveFit Trainer

Started with Walker for 10 minutes

In-between sets I did:

Ball Crunches: 3 Sets of 12 reps
Dips: 3 Sets of 12 reps
Reverse Crunches: 3 Sets of 12 reps

Legs

Morning Session: Legs

Gym: 5:47 am
Calories: 308 kcal
Calculated fat: 40%
Duration: 1 hour 10 min
Average heart: 121 Maximum: 158
Fat burn improving

Evening Session: Zumba

Gym: 17:30 pm
Calories: 526 kcal
Calculated fat: 17 %
Duration: 1 hour
Average heart: 161 Maximum: 185
Max performance improving

In the kitchen: 😉

Wake up: 2 Phedra cut SF

Breakfast:
Half cup cooked oats
5 Almonds
1 and a half scoops Pure Protein Shake

2 CLA Green Tea Capsules

Mid morning Snack:
Green Apple
Diet Fuel Bar (Remember to limit this to one every 3 days) I never have this!

30 minutes before lunch:
3 Phedra Cut SF

Lunch:
40 gram fish
Medium baked potato
1 cup Broccoli

Lunch

After lunch: 2 CLA Green Tea

Dinner:
100gram steamed fish with mixed veggies and cucumber

After Dinner:
2 CLA Green Tea

Enjoy your evening all can’t wait to be back on the Ultra XT’s tomorrow, can’t wait to try out my Phedra Cut Slim packs. I got the berry flavour!

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Look and feel good expo

Sep 21

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Hi I went on the website www.ifeelgood.co.za for the Look and feel good expo and I just decided that I am definately going…

Click on the link and read more about it.

Don’t know where I will get the energy for that is an intense work week for me. Aardklop Festival from 4-9 October. We are fully booked and have a few shows here at the Elgro Hotel.

Will you be going to the look & feel good expo? What I have heard about this is that it is definitely worth going to so hey why not go and check it out.

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Top tips on cellulite management

Sep 21

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Cellulite occurs in up to 95% of the female population. Cellulite does not occur as a result of being overweight – although weight can contribute to the problem – and many thin people also have cellulite. There is not a lot of forthcoming information or research on the negative effects of a low pH level, especially when it comes to one’s appearance and health status. An optimal pH level in the human body is 7.4, and an average is around 6.3 and many people are a lot lower. Many women are unaware that a body that is more acidic may actually help to cause cellulite amongst other health problems.

Adopting a more alkaline diet and ridding yourself of acidic foods may help reduce the appearance of cellulite. Here is a closing thought – one glass of a carbonated beverage has a pH of 2.5. You would have to drink 30 or more glasses of water with a pH of 10 to neutralise the effects of this! Raising and maintaining an optimal pH level could help you get rid of cellulite.

Top tips on cellulite management:
1. Any effective cellulite reduction programme includes cardiovascular exercise. Cardiovascular exercise is best performed early in the morning on an empty stomach at a moderate to high intensity. The benefits of a cardiovascular/ resistance combination based training plan have been proven to be most effective at long-term weight management and sculpting.

2. Cellulite is fat. It is stubborn because it gets caught between bands of connective tissue. In order to reduce fat, you need to alter your diet. A well-developed diet can only benefit your health.

3. Another important exercise element for cellulite reduction is strength and conditioning movements (resistance). Resistance training can include free-weights, machine and body movements to increase muscle tone and target cellulite prone areas. The compounded benefits of resistance training include an improved tone and definition, improved muscle function and co-ordination, and increased metabolic and thermogenic function as well as an improved bone mineral density, which can ward-off osteoporosis later in life.

4. You need to be aware that you have a goal to reach. Look at the bigger picture, but understand that there are many short-term goals to achieve first. Make sure that you are following the diet, training plan and using the right supplementation along your journey to a cellulite-free physique. Do an Internet search for a role model, and keep this picture on some ‘high-traffic’ areas in your home and office so that you are constantly reminded of what you want to achieve. This way, you will remain motivated.

Exercises that help reduce the creation and appearance of cellulite:

Squats:
1. Start with your legs a little wider than shoulder width apart. Keep your gaze forward, lift your shoulders up, back and around and stick your chest out. Your abdominal muscles should be gently contracted into your straight spine.
2. Bend your knees and lower your body, as if sitting down in a chair on a slow count of four. Do not allow your knees to extend past your toes. Keep your weight on your heels and stick your backside out.
3. Return to the starting position on a slow count of four. (Variation: When you return to the starting position, slowly lift one leg straight and behind you. Lower the leg back down and when your foot hits the floor, immediately begin your squat again and repeat with the other leg.)

Lunges:
1. Take a large step back so that your feet are staggered. Plant your front foot and lift your back heel so that your weight is pressed into the ball of the back foot.
2. On a slow count of 4, gently let both knees bend, being careful not to let your front knee go past your toes.
3. On a slow count of 4, rise back up to the starting position and contract the muscles in your backside and hamstrings.

Tip: Keep your torso straight, perpendicular to the floor. Don’t pitch forward as you lunge.

Isometric Exercises:
Isometric exercise means that the muscle contracts but doesn’t go through a range of motion. Here’s how you can do an anti-cellulite isometric exercise.While standing, contract the areas of your body that have cellulite, namely your backside hips and thighs. You should have your pelvis shifted slightly forward with your abdominals tightened in towards your lower back. Hold in this position for 30 seconds while breathing through your nose. Next, shift your pelvis back, sticking your backside out and contract all of the above muscles and hold for 30 seconds while breathing through your nose.

Finally, bring your legs shoulders width apart and lower your body as if you’re about to sit down. Stay in this position and contract your muscles for 30 seconds while breathing through your nose.

Plank-Raise Toner: Lie down flat on the floor with your arms by your sides. Put your feet up on a chair. Lift your whole body up from below your shoulders. This means that your head neck and shoulders will be on the floor and the rest of your body will be in a diagonal line (plank.) Try to have your lower body take your weight without putting too much strain on your arms.

Next, slowly lift one leg up slowly for a count of 10 seconds and lower slowly for a count of 10 seconds. Now switch legs and do the same. Keep your abdominals contracted while you do this.

Resourse: USN South Africa

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Revitalizing the Abdominal Crunch

Sep 21

Posted by

Keep your head and neck in line with the spine. The best way to remember this is to not let your chin touch your chest. This error takes the focus off the abs and can strain your neck.

To maximize the feeling on the abs, try and reach straight up in the air as though trying to push your palms up onto the ceiling. This will make your abdominals work harder.

Most people forget the negative or lowering part of the crunch. Fight gravity on the way down from the top of the crunch to really get a burn.

Never anchor your feet (e.g. have someone hold them down or wedge them under something) when you’re doing any kind of ab work. This will activate muscles known as the hip flexors (muscles that function to bring the thigh towards the midsection). You want to isolate your abdominals and minimize hip flexor involvement for best results.

Don’t hold your breath when doing ab work. The abdominals play an important role in breathing. By limiting breathing, you will be limiting the work on your abs. The best way to breathe is to exhale on the way up and inhale on the way down.

To make the crunch easier, keep your arms flat on the floor. This reduces the amount of weight you must move.

 

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Journal day 33+34: 19-20 September 2011

Sep 20

Posted by

Hey all happy Monday…New week, new challenges and new beginnings
for some.

How was your weekend?

Be motivated this week, give it your all. We all do get the off days, I know that believe me but that is why we have each other…to encourage each other in tough times.

I bought Phedra Cut Slim packs today and I can’t wait to drink it.

Today and tomorrow are my stimulant free days – so no xt’s for me ;-). At least now I have something to look forward to on Thursday…

Training wise it’s going ok. I really do feel discouraged at times when I walk out of the gym with 200kcal burned and no sweat. It just doesn’t feel right for a cardio junky like me. 😉 I know I must take my eyes of from the calories burned etc but it just doesn’t feel good! I am seriously going to read up on this matter for I need to know what is it that makes your gym workout as effective as possible and worth the effort. I can not lift the weights heavier to get my heart beat up. I cannot do more reps than I’m already doing…So what is this that’s getting to me! I will just have to go figure.

This is what I did in the gym the last two days:

Morning Session: Back and Biceps

Gym: 5:52 am
Calories: 290 kcal
Calculated fat: 41%
Duration: 1 hour 6 min
Average heart: 120 Maximum: 166
Fat burn improving

Back & Biceps

Evening Session: Legs and Calves Not all of it though

Gym: 17:32 pm
Calories: 254 kcal
Calculated fat: 37%
Duration: 54 min
Average heart: 123 Maximum: 167
Fat burn and fitness improving

Morning Session: Shoulders and Abs and the rest of last nights legs (Seated Calf Raises, Squats)

Gym: 5:54 am
Calories: 199 kcal
Calculated fat: 48%
Duration: 1 hour
Average heart: 109 Maximum: 152
Fat burn improving

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Date: 12.09.2011 – 18.09.2011

Sep 19

Posted by

12.09.2011 - 18.09.2011

Date: 12.09.2011 – 18.09.2011

Duration: 10:48 hours for the week
Calories: 3622 kcal
Feedback: You seem to like training quite hard. However, the program you’ve chosen in fact requires less!
Advice: Watch out for over-training. This week, train less in zone 3.

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Journal day 31-32: 17-18 September 2011

Journal day 31-32: 17-18 September 2011

Sep 18

Posted by

Hi all I have updated the progress gallery with my 4 week progress pics...

It is amazing how much of a difference it makes to rather look at the progress pics than just looking at yourself in the mirror…

I would advice that you do the same. This will result in you actually seeing where you need work, focus areas etc. I started with some sun bed sessions so you will see the slight difference in skin tone ;-).

And then oh my I can’t believe I  am sharing this with you…I have the 3 biggest “spots/pimples” on my face. I have NEVER in my almost 26 years had a pimple and NOW all of a sudden my face looks like…..What is strange is that it was not like a pimple it was more like a water “thingy” difficult to explain. I am so self-conscious about this…I think it is maybe because of my body that is in a cleansing/detox phase, I don’t know.

In general about the weekend: It was 100% clean eating for me and all my supplements was taken as usual so not going to post that. Yesterday was my rest day and I was working at the lodge yesterday and today!

I decided that I am going to join in on the mountain bike trail with the group this morning and wow it was awesome. I only did 18 km mountain biking with some up hills and dirt road…This was tough for me for I have not done this before and to top everything of the wind was blowing like crazy. It was fun at the end, I enjoyed it!

Mountain Biking
Gym: 7:34 am
Calories: 635 kcal
Calculated fat: 18%
Duration: 1 hour 15 min
Average heart: 159 Maximum: 184
Maximal performance improving

How was your weekend? Oh I did have Sushi yesterday was delicious as always, I just opt for the non mayo sushi :-).

Tomorrow is a new week and new challenges, stay focused and positive. Don’t get discouraged if the progress gets slower. Focus on your gym program/cardio and set a goal for yourself for this week.

Enjoy the rest of your Sunday afternoon. I am so tired and think I will be in bed early! And if you have popcorn with the 20:00 movie, have it in moderation, popped with extra virgin olive oil 😉

Some pics of the weekend:

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Journal day 30: 16 September 2011

Sep 16

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Morning Session: Rest of my Shoulders/Abs workout + Chest and Triceps

Had one Phedra Cut Slim pack mixed in 500ml water. Tastes great!

Started of with 3 minutes walking and 12 min jog.

Shoulders/Abs

Chest and Triceps

Added 3 Sets of 15 bench dips!

Gym: 5:44 am
Calories: 374 kcal
Calculated fat: 37%
Duration: 1 hour and 13 min
Average heart: 127 Maximum: 168

Fat burn improving

Breakfast Meal 1:

Half cup cooked Oats

1 Scoop Pure Protein Shake

After breakfast:

2 x CLA 1000′s

Mid-morning meal 2

1 Scoop Diet Fuel

30 min before lunch:

2 Phedra Cut Ultra XT

Lunch meal 3:

1 Small Skinless Chicken Breast, Half cup cooked Brown Basmati Rice, less than half a cup mixed veggies

After lunch:

2x CLA 1000′s

16:00 – 1 Dieet fuel serving

16:30 – 2 Phedra Cut Ultra XT

Abs and 10min stepper
Gym: 16:37 pm
Calories: 199 kcal
Calculated fat: 37%
Duration: 38 min
Average heart: 127 Maximum: 160
Fat burn and fitness improving

Dinner:
1 Apple
1 Orange
Steamed mixed veggies
Small Avo

I promised myself two weeks ago that I will treat myself with a cappuccino my all time favorite but I never did. So I bought the decaf nescafe cappuccino but I don’t know this cup isn’t even like a treat for it doesn’t taste as expected.

This weekend is a hectic one working wise. Must be at work tomorrow at 5:30 to pick up a group at the hotel to take them to the lodge for birdwatching. Then we havena group to take on a mountain bike trail. I will be the photographer and guide tomorrow in the back up vehicle. I’m thinking about joining in on the short route on Sunday. Will still see how I feel.

What are you up to this weekend? Hope you stay motivated and let this be a cheat free one.
P.S The moment I get time I will take 4 week progress photos and will upload them thereafter!

God speed,

Claudine

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Journal day 29: 15 September 2011

Sep 16

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Ok so it was measurement day and I am happy about my results…

I did not go to the gym this morning but went this afternoon for some Cardio and to work in my Shoulder/Abs workout.

Things didn’t quite turned out the way as planned. First of all it was very rushed for the zumba started at 16:15 and I worked until 16:00.

The first NO NO, was when I forgot to drink my mid-afternoon Diet fuel shake! I was to rushed and decided to have a apple on my way to gym, that also didn’t happen!

Got to the gym and had an awesome Zumba session – but I must admit I overdid it today. After 789kcal calories burned later I was exhausted. But as you know this “give it my all” attitude I decided to go and do my Shoulder and Abs session that I missed this morning.

Well two exercises or so later I started feeling very dizzy and not ready to go further. I told my sis we must rather go and give it another go today. I was glad I made that decision for you must always listen to your body.

This is a RULE FOR ME!

This was my day supplement and diet wise:

Wake up: 2 x Phedra Cut Ultra XT

Breakfast Meal 1:

2 Pieces Wheatbix with water was again to rushed to cook oats

After breakfast:

2 x CLA 1000’s

Mid-morning meal 2

1 Scoop Diet Fuel + 1 Green Apple

30 min before lunch:

2 Phedra Cut Ultra XT

Lunch meal 3:

Rye bread, half tin tuna and cucumber

After lunch:

2x CLA 1000’s

16:30 – 2 Phedra Cut Ultra XT

DID NOT HAVE MY DIET FUEL SHAKE! BIG NO NO

Gym Evening Session: Zumba Cardio

Gym: 16:22 pm

Calories: 789 kcal

Calculated fat: 19%

Duration: 1 hour and 33 min

Average heart: 159 Maximum: 195

Maximal performance improving

Shoulders/Abs

I only did the first two today and will work in the rest tomorrow!

Dinner:

2 Skinless Chicken Drumsticks +- 100 gram
Mixed Veggies (Green beans/Broccoli/Carrots)
4 Cucumber Wheels

After Dinner: 2 CLA 1000’s

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Measurement day

Sep 15

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I had my measurement session this morning and I am excited and feel that I am making progress.

Today 15.09.2011

Today is week 4 and I have lost a total of 4.4 kg and 7.41 % body fat so far. I am starting to feel the results and looking forward to the next 8 weeks. It is hard work but absolutely so worth it I promise you that.

If you want to know more about this challenge you are more than welcome to ask some questions under leave a comment. I will get back to you and if I don’t have an answer I will make sure I get one from the relevant people.

Have a super blessed day and I will post today’s journal tonight after gym.

USN SA said I must let them know how measurement went and this is what I send and the reply I got from Gareth from USN:

They really do support us all and that is fantastic people relations. I give credit to Gareth and the USN team by really making each and every customer feel valuable. I will promote USN and their product wholeheartedly for the “customer care” I get from them is fantastic not even to start with the results. Keep it up!

“Hi Gareth/USN, I am on week 4 today with the challenge and went for measurement this morning. In total I have lost 4.4kg so far and 7.41% body fat.I am super excited about the results and I feel so amazing since I started with the challenge. It’s hard work but 100% worth it. Check out my blog www.lifestylechallenges.wordpress.com! LOVING #USN. I cant wait for the expresso clip to be uploaded on the web today. Claudine”

USN SA – Ultimate Sports Nutrition wrote:

“Hi Claudine, thanks for your email.

Your results are fantastic, and they really do reflect on your dedication towards achieving the ultimate goal of weight management. It is Challenge, but the rewards are worth every hurdle. I will have a read through your blog to see how you are going, your difficulties and the successes you have achieved along the way.

Good luck with the remained of your Challenge and you are more than welcome to contact me for any assistance either on Facebook, or on gareth@usn.co.za”.

Regards, Gareth

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Journal day 28: 14 September 2011

Sep 14

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And it is Wednesday, one day closer to measurement day…I am excited and nervous at the same time. Don’t know why if I know I am almost 100% cheat free so far.

Today was legs in the gym and this is what I did:

Wake up: 2 x Phedra Cut Stimulant Free

Gym Morning Session: Legs/Calves

Gym: 5:49 am

Calories: 191 kcal

Calculated fat: 47%

Duration: 68min

Average heart: 111 Maximum: 153

Fat burn improving

Started with my 10 minutes on the air walker

Legs

Hip Abductor:

Set 1: 15 x 30kg | Set 2: 15 x 37.5kg

Hip Adductors:

Set 1: 15 x 30kg | Set 2: 15 x 37.5kg

Seated Leg Press:

Set 1: 12 x 37.5kg | Set 2: 12 x 37.5kg | Set 3: 12 x 37.5kg

Legs went ok this morning I just can’t get my heartbeat up when doing this…I am in Zone 1 most of the time. Even though this is better for fat burn it is frustrating to me. It feels as if I am walking out of the gym and didn’t do much…

Breakfast Meal 1:

Half a cup whole-wheat Pronutro

After breakfast:

2 x CLA Green Tea Capsules

1 Scoop Pure Protein

Mid-morning meal 2

1 Scoop Diet Fuel + 1 Green Apple

30 min before lunch:

2 Phedra Cut Stimulant Free

Lunch meal 3:

Rye bread, half tin tuna and half table spoon lite mayo and cucumber

After lunch:

2x CLA Green Tea

16:30 – 2 Phedra Cut Stimulant Free

Was not in the mood for a shake rather had an apple before gym!

Gym Evening Session: 20min stepper/60 Zumba Cardio

Gym: 16:52 pm

Calories: 637 kcal

Calculated fat: 19%

Duration: 80min

Average heart: 157 Maximum: 190

Maximal performance improving

Then it was some Cardio time, my favourite:

Dinner:
100 gram Fish
Mixed veggies: Green Beans, Carrots, Brocolli
1 Small Avo
1 Glass coke zero

After Dinner 2 x CLA Green Tea Capsules

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Journal day 27: 13 September 2011

Sep 14

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Ok, so I ended up not doing abs last night. 😦 Will just have to work it in today.

This is how my day went.

Wake up: 2 x Phedra Cut Ultra Stimulant Free

Gym Morning Session: Chest and Triceps

Gym: 5:40 am

Calories: 281 kcal

Calculated fat: 42%

Duration: 1 hour 22 min

Average heart: 118 Maximum: 160

Fat burn improving

This is what I did in the gym this morning:

Started with 5 minutes on the bicycle

5 min rowing machine

Back & Biceps

I added 3 sets of 12 Triceps bench dips

Skipping for 2 minutes

Triceps Push-downs: 37.5kg x 3 Sets of 12/15/15 reps

3 min Stepper machine

Breakfast Meal 1:

Original cooked Oats half cup

After breakfast:

2 x CLA 1000

1 Scoop Pure Protein

Mid-morning meal 2

1 Scoop Diet Fuel

30 min before lunch:

3 Phedra Cut SF

Lunch meal 3:

Rye bread, half tin tuna and half table spoon lite mayo and cucumber

After lunch:

2x CLA 1000′s

16:00 – 1 Scoop Diet Fuel

Dinner:

8 Californian Rolls Sushi – Avo and Salmon

Gym Evening Session: Cardio / Abs

Gym: 17:00pm

Calories: 246kcal

Calculated fat: 38%

Duration: 56min

Average heart: 123 Maximum: 154

Fat burn and fitness improving

This was overall a good day except for the part where we got a call out for fires at and around our lodge. The fires was caused by lighting and it was terrible…We just prayed for rain and at the end the wind turned and our farm did not burn. Thank goodness for that, I just feel really bad for all the other farmers who’s farms burned…

Have you started with with making lifestyle changes? Even though you don’t do the challenge start making changes somewhere.

Have a super evening all…

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Journal day 26: 12 September 2011

Sep 12

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Happy happy Monday all, I hope you woke up positive and ready for the new week. Try to push yourself harder this week. Go the extra mile on your diet/training and I promise you will get results. Transform the way you think about this. If you failed on some days it is now time to put that behind you and to focus on your end result/goal. Don’t give up but get up.

Wake up: 2 x Phedra Cut Ultra XT

Gym Morning Session: Chest and Triceps

Gym: 5:44 am

Calories: 270 kcal

Calculated fat: 39%

Duration: 75 min

Average heart: 119 Maximum: 170

Fat burn improving

This is what I did in the gym this morning:

7 min Stepper with intervals

Also did 3 sets of Barbell Bench Press – The reason I did this between barbell/dumbbell was: Barbell and dumbbell training is usually combined to ensure a between all-around effect, hitting the muscles from different angles and ensuring that stabilizer muscle tissue mass is also trained to total fatigue for an improved result.

I added 3 sets of Triceps Pushdowns on the dipping machine with 37.5kg x 12 reps per set and 1 minute rest.

Ended with a 10 min jog

It was fun in the gym this morning. You know why?? The reason is because I was so confident in my program and in what I am doing. This may sound crazy but I changed my gym program COMPLETELY! I study the program the night before and I take my file with my program for the day with the images to the gym. I also write in what my kg’s are how many reps done etc. Remember how I told you how easy it is to get confused and to start running around like a chicken with an off head…Well that is where I found myself a week ago. That was the last time I ever felt that way about a gym program…

I got the perfect 12 week program and this is what I am going to stick to 110%, I have read up about it for hours and hours and this is from a trusted source. I don’t care if Pietie / Sarie from the gym tell me otherwise this is the one. It gradually helps your body to adapt to weight training as a woman and not like those programs that expect you to get everything right in day 2 with 20 exercises, super sets etc. Ladies and gents it is CRUCIAL to be comfortable and trusted with your gym program. Even if it takes you a months to find the right one; when you get it stick to it and make it work for YOU!

Breakfast Meal 1:

Original cooked Oats half cup

After breakfast:

2 x CLA 1000

1 Scoop Pure Protein

Mid-morning meal 2

1 Scoop Diet Fuel

30 min before lunch:

2 Phedra Cut Ultra Xt

Lunch meal 3:

Rye bread, half tin tuna and half table spoon lite mayo and cucumber

After lunch:

2x CLA 1000′s

16:30 – 2 Phedra Cut Ultra Xt

16:30 – 1 Scoop Diet Fuel

Dinner:

2 Skinless Chicken Drumsticks
Half Small Avo
Half cup Veggies

2 CLA 1000 Capsules

1 Cup rooibos tea made by my hubby 🙂

When I press post I will start with my ab exercises. Tomorrow is stimulant free days so please hold thumbs I don’t ge discouraged or to hungry, for I have realized that my hard days is the stimulant free ones.

Tomorrow is Back and Biceps and maybe a Kata Box class later the afternoon, looking forward to that. Will keep you posted.

Have a good rest!

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