Journal day 24+25

Today was my off day at the gym, and even though it was my off day I wouldn’t have been able to go for I was working from early this morning.

The day turned out to be a rather nice work day. As I said we are hosting the TASA National Shoot at our lodge and I was the photographer for the weekend.

There is 2 courses for the Archers, one is the bush course and the other one the mountain course. Yes the names says it all, it was an awesome hike I would say, I even got a nice tan so all together it was a good weekend.

Then the hard part; we serve breakfast and lunch to the guests and that is a temptation in itself. To stand behind the Buffet with the smell of bacon, eggs, toast, mushrooms, chicken nuggets |  tjops, wors, grilled chicken, sosaties, pap, salads and then what I love most garlic bread…

But I resisted and will have to resist it again today! I’m looking forward to gym I really can’t wait…

This is my view at the moment while writing my dairy. Not the best quality sorry took it with my ipad

How was your Sunday, watching the rugby etc. As South Africans we are normally having a braai, some peanuts, chips etc. I do get irritated at times to not be able to have a decent meal? I am so tired of tuna I can scream at times.

As I’m sitting here with my iPad, watching the rugby the workers are busy barbequing the quarter chickens and sosaties and I am so hungry.

I just have to stay strong in times like this. It feels as if I am at a standstill point with my weight and the results are not as prominent as I hoped for it to be at this stage?

Maybe it’s because I am not in the gym for the last two days I don’t know!

Tomorrow is Monday and it’s back to hard gumming…yay! I am putting in 101% from tomorrow and will be training full steam.

Have a blessed week.

I share my fitness model/inspiration with you Jamie Eason this is my end result goal.

Wake up: 2 x Phedra Cut Ultra XT

Breakfast Meal 1:

Original 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

1x Coke Zero

After lunch:

2x CLA 1000’s

16:00 – 2 Phedra Cut Ultra Xt

16:30 – Diet Fuel Serving

Dinner:

100g steamed fish

Mixed veggies

Today was one of those extreme busy days! I did not even realize it is Friday can you believe that? My day started off with my 2 Phedra Cut Ultra XT’s and then I was off to the gym.

I did the general circuit followed by some cardio and yes you guessed it – ABS!

Gym: Morning: Circuit, Cardio and Abs

Gym: 5:58 am

Calories: 250 kcal

Calculated fat: 35%

Duration: 54 min

Average heart: 127 Maximum: 176

Fat burn and fitness improving

I took it easy this morning for I actually wanted to rest today but then got up all excited to go to gym! I won’t be able to do Zumba tomorrow morning for we are working…Have the TASA International 3D Archery Shoot at our lodge: http://www.elgroriverlodge.wordpress.com!

I am excited though for I love the lodge, being in nature between the wildlife and being there to assist people to have a once in a lifetime experience. There is nothing like the River giving that relaxing feel to anyone’s mood. There is also some fly fishing customers so hopefully they will catch some awesome yellows! My duty will be the photography tomorrow so must make sure my batteries is all charged and my camera bag is ready to pick up and leave early morning!

So no gym tomorrow which I think is actually a good thing. I had a good training week of a total of 9 sessions and 2986 kcal later.

Food wise today:

Wake up: 2 x Phedra Cut Ultra XT

Breakfast Meal 1:

Half cup of Whole-wheat Pronutro

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:

Half tin tuna and half table spoon lite mayo and lettuce

After lunch:

2x CLA 1000′s

16:00 – 2 Phedra Cut Ultra Xt

16:30 – 1 Scoop Diet Fuel

30 Minutes before Dinner:

2x Phedra Cut Ultra SF

8 Pieces Sushi Fashion Sandwiches Salmon and Avocado

1/2 Small Avocado sliced

After Dinner:

2 CLA 1000’s

Hope you all have a wonderful weekend, stay focused and let this be a cheat free weekend!

Day 21 was 100 % cheat free diet wise. I was just way to busy and did not have the time to track everything or to write it down. Gym was nice. I had two sessions one the morning and one the afternoon.

Gym: Morning: Shoulders, Traps and Abs

Gym: 5:50 am

Calories: 246 kcal

Calculated fat: 42%

Duration: 66 min

Average heart: 119 Maximum: 158

Fat burn improving

Gym: Afternoon: Cardio – Zumba

Gym: 17:12 pm

Calories: 586 kcal

Calculated fat: 17%

Duration: 72 min

Average heart: 159 Maximum: 194

Maximal performance improving

Wow today was a successful day in the gym and I really enjoyed it, weights or not ;-).

There was one difficult part of my day and that was that I had to quit Netball :-(! My heart is sore about that because all those girls became so close to my heart. I have been struggling with shin splints for a while and it just got worse in the last few weeks. This is where I had to make a difficult decision and that was to give up this sport! I have to stay focused on this 12 week challenge and cannot afford to get hurt in a extend to stop training.

Then about my blog…I must confess that the thought about not going forward with it came to my head, because of the fact that I thought this was going to be more interactive and a motivation to me as well. It did not turn out to be that way though and I see that a Facebook page work better for this! But then again I started this blog first of all for myself and then to motivate and to be an inspiration to others.

On a lighter note: Do you like sushi?? Well I had sushi on Saturday and wow I actually liked it;-)…Now believe it or not I started craving for it.lol!

Me and my sister decided to make a Saturday sushi day but first I wanted to ask Gareth from USN if Fashion Sandwiches salmon and avocado is allowed to eat in this challenge. The answer was YES! Whooohooo that was the best news for my day. He even said I must ask the waiter for extra salmon and ginger (ginger help with the digestive system) interesting! At least Saturday sushi dates after my Zumba class and this is a aerobic class that I easily burn 500-700kcal so that make up for the little bit of soya souse or what!

Challenge wise it’s going great; diet is strict and part of my lifestyle now. I cannot believe that I haven’t had a sweet in so long. I have a sweet tooth so this is an amazing thing. I am so committed to succeed in this challenge even though it gets so tough at times I focus on the end result. We can all do it if we set our mind to it.

Gym: Back and Biceps

Gym: 5:59 am

Calories: 400 kcal

Calculated fat: 30%

Duration: 60 min

Average heart: 139 Maximum: 173

Fitness improving

Wake up: 2 x Phedra Cut Ultra XT

Breakfast Meal 1:

Original Oats half cup

5 Almonds

After breakfast:

2 x CLA 1000

1 Scoop Pure Protein

Mid-morning meal 2

1 Scoop Pure Protein

30 min before lunch:

2 Phedra Cut Ultra Xt

Lunch meal 3:

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

After lunch:

2x CLA 1000’s

16:00 – 2 Phedra Cut Ultra Xt

16:30 – Diet Fuel Serving

Gym: Abs, Cardio

Gym: 16:44 pm

Calories: 260 kcal

Calculated fat: 36%

Duration: 59 min

Average heart: 125 Maximum: 163

Fat burn and Fitness improving

Dinner:

100 gram lean mince and little bit mixed veggies

1 Small Avocado

This was a tough tough day…Have you felt like this during the challenge! Waking up feeling tired, irritated and just extremely fatigue?

This for me was the toughest day so far in the challenge. Got up “eventually” and almost forced myself all the way to the gym. It was Chest and Triceps day and man did I feel discouraged. It is a new program, don’t know all the movements and can’t even get my heart rate up to burn some calories…There were thousands of questions going through my head; Am I doing something wrong, must I lift heavier, is the program right? Then the answers; I cannot lift heavier, I do focus on the movements correctly, but still there I was in the gym feeling discouraged and irritated by doing this alone. As women we sometimes feel so intimidated by those freaking weights! 😉

And to top everything off the gym instructor at Virgin Active said to me that the program I have (the one Gareth gave me) is not a cutting/toning program but a bulking/strength program. Now let me tell you that words were enough to almost make me explode ;-).

People; there are so many people out there with so many opinions. Don’t always take it, do your research and back your statement with confidence. Us woman don’t have enough testosterone to build/bulk up like a man. I just wish they can snap into it, for it is trainers like them misinforming ladies in the gym. He even said the one rep must be 30 and not 12???

Again I quote:

…“The point of saying this is that unless you are on exogenous testosterone or other anabolic steroids, you will not become big and bulky from lifting weights. This is not to say that you will not gain any muscle, you will, but you will not gain muscle like a man. Instead, you will become toned and shapely”.

This means that instead doing endless reps with light weights, as the media often prescribes women to do, you need to lift some heavy weights and really challenge yourself! While performing high rep sets (15-20 reps) does have some benefit, it is not optimal to adding muscle mass. Here is a very vague overview of rep ranges:

• 1-5 reps for strength
• 6-12 reps for hypertrophy
• 12+ reps for endurance

Go and read the article I posted on 26 August 2011 under Change your mind:
I believe every woman should read this… https://lifestylechallenges.wordpress.com/2011/08/26/i-believe-every-women-should-read-this/

The day didn’t get much better. I was hungry, tired and had an extreme headache the WHOLE day. Some advice; get a partner or friend that can support you in your of days.  We will face challenging and tough days but we have to stay focussed and remind ourselves why we are doing this!

I contacted Gareth from USN and my diet must be adjusted. I was rather shocked to be honest because I feel that I am SO EXTREMELY strict on my diet with no cheating but hey not the case apparently.

This is the advice Gareth gave me on my diet:

Here are a few tips:

“Your progress is great. Your diet can be changed to increase the results from the exercise.

Don’t use Oats so Easy – it is loaded with corn sugars (unnecessary high GI carbs). (Did not know this)

You have to include a protein serving with your breakfast. Either 3 egg whites or 100% Whey Protein. (I have 1 scoop Pure Protein)

Don’t have chicken drumstick – the skin has a high saturated fat level. Rather opt for a skinless chicken fillet. (I never steamed it with the skin but it looks like skinless chicken drumsticks is out?)

Don’t eat a starch at lunch or dinner. Get your carbohydrates from green vegetables. (Never really had starch only twice I would say)

Start to cut out acidic food groups such as red meat and tomato’s later in your challenge.

I would stick to the recommended diets as laid out in the diet plan. There is little (if any) room for variances in these plans as they have been specifically developed according to a calorific spread, and any variances will diminish the end result.

If you find that you are tiring easily, increase your green vegetable intake by 30% with lunch and dinner to meet your energy needs. You can start to cut out the starch with lunch and dinner, and rather top-up the meal with extra veggies. You are getting carbs in from the vegetables, just in a better, highly nutritious source”.

So far I am impressed with the weight/fat loss so I think what I am doing is definitely working for me so I will just adjust here and there like all starch cut out, cooked original oats etc.

But tomorrow is a new day and hopefully I will feel better 😉

Eating wise:

Wake up: 2 x Phedra Cut Ultra SF

Training: Morning
Gym: Chest and Triceps
Gym: 5:54 am
Calories: 107 kcal
Calculated fat: 55%
Duration: 54min
Average heart: 102 Maximum: 131
Fat burn improving
Breakfast Meal 1:
Half cup whole wheat Pronutro

After breakfast:
2 x CLA Green Tea Capsules

Mid-morning meal 2
1 Naartjie
1 Scoop Pure Protein

30 min before lunch:
2 Phedra Cut Ultra SF

Lunch meal 3: (all steamed)
Steamed skinless chicken fillet
Half cup boiled pasta (No more of this and it was my first time L)
Half cup stir fry veggies
Cucumber wheels

After lunch:
2x CLA Green Tea

16:00 – 2x Phedra cut ultra SF

16:30 – 1 Scoop Diet Fuel

Training: Afternoon
Gym: Kata box and Action Netball
Gym: 16:22 pm
Calories: 651 kcal
Calculated fat: 25%
Duration: 1 hour 45min
Average heart: 142 Maximum: 185
Maximal performance improving

Dinner:
100gram steamed fish
Steamed packet veggies with cauliflower, carrots, beans etc
Cucumber

Ok so I started with my official gym/weight training program that I got from Gareth at USN.

See below what I did today.

Wake up: 2 x Phedra Cut Ultra XT tablets

Training:
Gym: Legs and Abs
Gym: 5:53 am
Calories: 366 kcal
Calculated fat: 33%
Duration: 60 min
Average heart: 134 Maximum: 175
Fat burn and fitness improving

Day 1 Legs and Abs

Started of with 10 minutes on the stepper then the leg training started.

I did the optional exercises as you will see on my program, I did a super set of Abductors and Adductors x 20 reps of each and 3 sets.

I also did crunches, plank (1minute) and the oblique twists. I first did one set of 20 crunches followed by 1 minute of the plank abs and then by 15 oblique twists and repeated this 3 times.

Gym: Abs+Stepper
Gym: 16:56 pm
Calories: 120 kcal
Calculated fat: 38%
Duration: 29 min
Average heart: 122 Maximum: 159
Fat burn and fitness improving

My Polar advised me the following:

Feedback: Still hard at it? This is the second consecutive week you have trained a bit too hard.
Advice: Lighter training is highly recommended. Make sure you reduce training time in zone 3.

So I think I must adjust something somewhere. I don’t think I over train, but I think it is because my “star program” I chose on the Polar is for Weight Loss. This program only focus on Zone 1 and 2 so I will see if I’m going to adjust this to a new program or what.

Breakfast Meal 1:
1 Packet Oatso Easy with water
4 Almonds

After breakfast:
2 x CLA 1000 Capsules

Mid-morning meal 2
Small Green Apple
1 Serving Pure Protein

30 min before lunch:
2 Phedra Cut Ultra XT

Lunch meal 3: (all steamed)
1 Chicken drumstick
Half cup mixed veggies
2 Cherry tomatoes
Cucumber wheels
1 and a half small potatoes

After lunch:
2x CLA 1000’s

16:00 – 2x Phedra cut ultra xt

16:30 – Diet fuel Serving

Dinner:
100gram steamed skinless chicken
Steamed stir fry veggies
Cucumber
Cherry tomatoes x3

After dinner:
2x CLA 1000’s

1 Cup Decaf Coffee

I’m a little worried about my legs…I’ve been struggling with my shins for a few months now…it goes away and comes back again. It started to get worse this week but I am treating it at the moment and rubbing it with Artho Guard and some trans Act patches so let’s keep fingers crossed that this too shall pass  . They say the only thing healing shins is rest. Well that is the last thing I have time for or definitely not the next few weeks.  I just have to change some things to my training and rest the days when it is rest day!

Today (Sunday) was my rest day, and I think it was a good thing even though I was so tempted to do something…I went to the driving range and practiced my swing followed by some putting. Today was also grocery shopping day and I must say I’m looking forward to my meals for the month  .

I shopped for food that is 100% healthy, no fats and steamed options. I was thinking of convenience the whole time. Instead of only buying bulk/packed vegetables I rather bought the veggies that you can steam in the microwave. They come in packets of four. You have to think of ways to make this challenge even more convenient when it comes to meal planning etc and to fit into your lifestyle. I don’t have time to prepare meals in lunch etc so I do it the night before, or on the hectic days I ask the Chef at the Hotel to prepare something for me, but I stick to boiled/grilled or steamed without salt, basting etc.

Again planning is crucial!

This is how my day looked like for Sunday:

Wake up: 2 x Phedra Cut Ultra XT tablets

Breakfast Meal 1:
1/2 Cup Whole wheat Pronutro with little bit of fat free milk and water and 1 Canderel.

After breakfast:
2 x CLA 1000 Capsules

Mid-morning meal 2
Small Green Apple
Half Duet Fuel Bar

30 min before lunch:
2 Phedra Cut Ultra XT

Lunch meal 3:
1 Slice Rye bread with half a tin tuna with half a table spoon lite mayo. 3 Cherie tomatoes sliced in half with cucumber wheels

After lunch:
2x CLA 1000′s

16:00 – 2 Phedra Cut Ultra Xt

16:30 – Diet Fuel Serving

30 min befire lunch:
2 Phedra Cut SF

Dinner:
100 gram steamed fish, was delicious I bought simply steam fish Italian Cheese and herb flavour. (When I saw the fish I though, no it’s impossible I have to compare the fat etc because it came in a sauce but the simply steam was a.o.k! Whoop whoop no more dry fish for me. This comes in a pack with 4 x 100g portions so it is perfect.
Half cup mixed veggies
Cucumber wheels

After dinner:
2x CLA 1000′s
1 Cup Decaf Coffee (First one in weeks)

I hope everyone had a awesome weekend and that you are excited with me for the new week coming up.

You CAN have a clean cheat free week, stay focussed on your goal and I believe we won’t regret this lifestyle change.

N.B Don’t see this challenge as a diet  see this as a lifestyle change.

Godspeed,

Claudine

Awesome this gave me a great idea for my Protein Dessert, for I did not like the mouse texture now I can make ice creams of it 🙂

Today and tomorrow is my Stimulant free days…For some reason I am very hungry today and have a very bad headache. 😦

I am so looking forward to the weekend to do grocery shopping! I need to do my menu planning for the month for I am seriously getting bored with dry chicken breast/tuna ;-).

It is crucial to plan your menu for the week / month ahead and to keep it interesting at all times. I think I’m going to bring in some healthy options for the snack times like the lean biltong etc instead of the shakes every day in-between. But measurement will determine what I decide. I want to stay focused at all times for I don’t want to look back after 12 weeks regretting my choices!

Thursday is measurement day, I’m excited, little nervous at the same time. I really hope for some results even though it is only two weeks.

Do you track your progress by going for measurements or do you just feel it in your clothes??

Tonight was action Netball and we played a game…I did not play the entire time for we had to make changes throughout the game. I am glad I went to the gym this morning, for I planned to replace my cardio with the Netball  but this was definitely not enough calories and effort for a session.

I emailed Gareth from USN and here is some info if you were also wondering.

“The official finishing date for the USN 12 Week Challenge is 31 May 2012, then there will be 12 weeks to allow those people to complete the challenge.”

Top 10’s will be notified in August 2012. I also asked him to assist with a gym program for I was afraid that I dont get the results I want. He send me a suitable 5 day program so I am very excited to start with it Monday. Now I can take this program and put in 100 % knowing I will get results. The program looks tough hehe! Thanks Gareth. Let me know if you want me to share this with you?

Wake up: 2 Phedra Cut SF

Gym Morning : Today was Chest, Triceps and Shoulders
Calories: 379 kcal
Calculated fat: 32%
Duration: 67 min
Average heart: 136 Maximum: 175
Fat burn and fitness improving

Breakfast Meal 1:
1 Serving Pure Protein Shake
1/2 Cup Whole wheat original Pronutro

2x CLA Green Tea Capsules

Mid-morning meal 2
1 Small Green Apple
1 Scoop Diet Fuel Ultralean

30 min before lunch 3 Phedra cut SF

Lunch meal 3:
Skinless chicken fillet steamed
1 Cut green beans

After lunch:
2 CLA Green Tea Capsules

1 Lemon

16:30 – Diet Fuel Ultralean shake

Before Dinner: 2 x Phedra cut SF

Gym Evening: Action Netball
Calories: 252 kcal
Calculated fat: 24%
Duration: 41 min
Average heart: 141 Maximum: 195
Maximal performance improving

Dinner:
100g Lean mince (90%)
Mixed Stir fry Veggies with peppers and mushrooms in
Cherry Tomatoes
Cucumber wheels

After dinner:
2 x CLA Green Tea

Today is Monday and training wise I did Hamstrings, Gluteus and Lower back. I am getting the hang of it now so it’s starting to be more fun as well!

Food wise again cheat free with no cravings at all. I must say that if there is one thing that I would LOVE to have it will be a packet of Vinegar Simba Chips or a Cappuccino.  But I must honestly say that since the healthy eating I get a lot less cravings than I usually did. I really do love sweets, chips and lots of potatoes… If I can eat a big “slap chips” every day I would be happy, but again my body and health won’t be happy. So NO it is not worth it.

I was the biggest fast food supporter out there that I can tell you. So if I can do this I promise you you CAN do it!

You have to believe in yourself in this challenge and if you are still thinking about it, don’t think no more. This will be the best investment in your life ever. Not only a healthier body but a healthier you.

The feedback and service from USN is exceptional and you can email them anytime for advice or more info. Visit their site www.usn.co.za

Wake up: 2 Phedra Cut Ultra XT

Gym: Today was Legs
Calories: 400 kcal
Calculated fat: 30%
Duration: 66 min
Average heart: 139 Maximum: 173
Fat burn and fitness improving

Breakfast Meal 1:
1 Serving Pure Protein Shake
1 Oatso Easy with water

2x CLA 1000 Capsules

Mid-morning meal 2
1 Small Green Apple

30 min before lunch 2 Phedra cut ultra XT’s

Lunch meal 3:
Believe it or not Tuna on rye bread with Cherry tomatoes and cucumber and half a table spoon light mayo.

After lunch:
2 CLA 1000 Capsules

15:30 – 2 Phedra Cut XT’s Capsules

16:00 – Diet Fuel Ultra lean shake

Before Dinner: 2 x Phedra cut SF

Dinner:
Chicken fillet skinless steamed (I wasn’t hungry at all got home too late so this was all I had!

After dinner:
2 x CLA 1000’s Capsules

So today was my off day and no gym for me…but…I decided to take the Mountain bike instead of the car to go to the Mall to Dischem to stock up on my CLA capsules. I made a joke to USN SA telling them that my supplements are costing me more than my groceries at the moment 😉 but every cent worth spending though.

I actually felt stupid on the mountain bike at first for I haven’t been on a bicycle in a few years think about 5 years ago…I borrowed my little sisters mountain bike two weeks ago just to see if I actually like riding and then to decide if I’m going to buy a bicycle for myself or not!

And I did like it…I really enjoyed it and it was so much better on the road than on the bike in the gym. There was a strong wind blowing so this made it a bit tougher than expected. So I parked my bike at the Willows Garden Hotel across the street and took a walk to the mall. This was something so different than what I will usually do, out of my comfort zone but fun at the end. We are so use to just get in our car and not even to think of doing something that is different than usual. Try this sometime. If the Spar is around the corner from your house or the shop at the garage for the milk or bread that you forgot to buy, take a walk to the shop. You will not only walk out of the shop with less money spend ;-). If you can save money this way and burn a few calories while walking hey why not?

So the weekend is almost to an end and it is almost the start of a new week. Thursday is measurement day and man, am I excited about this! So I will keep you posted on that. Hopefully my measurements will be different than the first one…

Not sure if I must take photographs every second week?? What do you think?

PLEASE subscribe to this blog and leave a comment, I would like to interact with more followers on this blog so that all can help each other.

Have a blessed, cheat free week, feeling energized and ready to take things to the next level ;-).

The day went like this:

Wake up: 2 x Phedra Cut Ultra XT tablets

Breakfast Meal 1:

1/2 Cup Whole-wheat Pronutro with a little bit of fat free milk and water and 1 Canderal.

After breakfast:

2 x CLA 1000 Capsules

Mid-morning meal 2

1 serving Diet fuel Ultralean

Lunch meal 3:

100 gram minute steak

Half cup mixed veggies

Half Avo (ok so now my avo’s is finished) maybe a good thing for I LOVE avo with salt and vinegar spice)

After lunch:

2x CLA 1000’s

17:00 – 1 Serving Diet Fuel Shake

2 Phedra Cut SF

Before Dinner:

2 Phedra Cut SF

Dinner:

100g Hake fish fillet steamed

Mixed Veggies and cherry tomatoes and cucumber

After Dinner: 2 CLA 1000’s

Ok today was one of those days that if I allowed my mind to wander of it could have let to temptation on eating everything that is unhealthy. First of all my cardio today was great, did Zumba.  Although I did not burn as much calories as always 550kcal was still good enough!

After gym me and my sister and the kids went to the “Lenteskou” this is something taking place in Potch every year. There is some rides going on there and then allot of food to buy. It was a sunny summer’s day so you can imagine the temptation for a ice cold ice cream 😉 but my mind is focused and no cheat it was.

I went to the driving range and what a pleasure. It is so relaxing and fun to do something you enjoy. Do you have a sport, hobby that you enjoy doing over weekends or on your off days?

Then last night we had a braai at a friend for her birthday, and although I could not steam my veggies beforehand I decided to take half an avo with 100 gram steak and some grated plain carrots. To be honest seeing all the snacks on the tables eg Pretzels, chips and dips mmmm that was hard. I love crisps and anything salty. If you had to put cakes, chocolates and Simba chips in front of me I will definitely end up taking the chips.lol! But again staying focused on my goal and what I’m working so hard for makes it possible NOT TO CHEAT, not even 1 Chip for I know myself if I must have ONE it will not be the last one…

So Saturday ended up as a challenging day but the feeling of not giving into temptation is far more rewarding than the guilt of snacking along. Those of you that didn’t perhaps had a all free cheat weekend, don’t despair keep your head high and focus on the new day. DO NOT condemn yourself for something that is “long gone”. Be positive and refocus.

Eating healthy food can still be delicious. Believe me I will definitely one day have my packet of chips, tasty Spur ribs again…But for NOW and the next 12 weeks it is time to transform my body to the best possible way it can look like and I cannot afford to give in now. After this challenge I will have a “healthy” cheat meal a week or a chippie 😉

Share what is your soft spot when it comes to food temptations, is it difficult for you ?

Eat Plan for the day:

Wake up: 2 x Phedra Cut Ultra XT tablets

Breakfast Meal 1:

1 Egg and 2 egg whites with mushroom scrambled

1 Low GI slice toast with some Bovirol on

After breakfast:

2 x CLA 1000 Capsules

Gym – Cardio: Zumba

Gym: 9:12

Calories: 550  kcal

Calculated fat: 13%

Duration: 57min

Average heart: 172 Maximum: 200 (was only for a few seconds) or so I hope.

Maximal performance improving

Mid-morning meal 2

1 Serving Pure Protein

1 Small green apple

Before lunch: 2x Phedra cut Ultra XT’s

Lunch meal 3:

3 x Organic Cornthins with tomotato on and some aromat 😉

After lunch:

2 CLA 1000 Capsules

16:00 – 1 Diet fuel servi g

16:15 – 2 Phedra cut ultra xt’s

Dinner:

100 gram grilled steak

Fresh Carrot salad

Half avocado

Late night snack: Small Green apple

Wake up – 2 Phedra Cut Ultra XT

Gym: Morning Session – Chest, Triceps and Shoulders:

Gym: 6:00am

Calories: 370 kcal

Calculated fat: 33%

Duration: 1 hour

Average heart: 133 Maximum: 171

Fitness and maximum performance improving

After Gym:

1 Small green apple

Breakfast Meal 1:

Oatso Easy with water

5 Almonds

1 Serving Pure Protein

After breakfast:

2 CLA 1000’s

Mid-morning meal 2

1 Small Orange

30 Minutes before lunch:

1 Phedra Cut Ultra XT

Lunch meal 3:

Romans House salad with chicken and avo

After lunch:

2 x CLA 1000’s

16:00 – 2 x Phedra Cut Ultra XT

16:30 – Diet Fuel Serving

Dinner:

Chicken Drumstick without the skin (steamed), stir fry veggies and carrots

Journal day 9:

Happy Friday all…

Today was a roller coaster day. My emotions were up and down and I felt very anxious most of the time. I don’t know if it was the two of days from my Phedra Cut XT’s or just general anxiety? But this in itself is draining.

I am so over tuna and rye bread that if I smell it I’m nauseous already ;-). Again it is so important to vary your diet and to keep it interesting and NOT to get bored by your food choices. I’m really going to put in some time this weekend to work out a meal plan or do some planning for the week ahead. See this link on how to successful plan and this game me the idea to cook multiple meals and put it in a container. Make life easier for yourself where you can.

http://www.bodybuilding.com/fun/lindsay-kaye-cutting-program.html

I didn’t plan to go to the gym again the afternoon by my sister joined the gym today and wanted me to go with her, so the second session was very light intensity. Tomorrow is Chest, Triceps and Shoulders and looking forward to that. Also golf practice tomorrow afternoon on the driving range…

Saturday morning is Zumba morning can’t wait and then it is my rest day on Sunday whoop whoop!

If you feel down or uninspired at some point, sit down and just think about your goal and WHY you are doing this. A healthy lifestyle is the result of a healthy YOU! You will be rewarded at the end of this of a new refreshed, vibrant you…

Keep it up and let’s help each other in the difficult times. Subscribe to the blog and please do leave a comment so that we can be a “community” of life “changers”.

Wake up – 2 Phedra Cut Ultra XT

Gym: Morning Session – Super circuit and cardio:

Gym: 6:00am

Calories: 361 kcal

Calculated fat: 26%

Duration: 52min

Average heart: 146 Maximum: 182

Fitness and maximum performance improving

After Gym:

1 Serving Pure Protein

Breakfast Meal 1:

Oatso Easy with water

After breakfast:

2 CLA 1000’s

Mid-morning meal 2

1 Scoop Diet Fuel Shake

30 minutes before lunch: 2x Phedra cut Ultra XT

Lunch meal 3:

1 Slice 100% Rye bread with half a tin tuna with half a table spoon lite mayo. 3 Cherie tomatoes sliced in half with cucumber wheels.

After lunch:

2 CLA Green 1000’s

16:00 – 1 Scoop Diet Fuel Shake

Afternoon some Cardio only 40min though:

Gym: 17:17pm

Calories: 207 kcal

Calculated fat: 34%

Duration: 40min

Average heart: 130 Maximum: 167

Fat burn and Fitness improving

Dinner:

100g Beef fillet with 1 cup stir fry veggies

Wake up – 2 Phedra Cut SF

Gym: Morning Session – Legs, Weight Training:

Gym: 5:56 am

Calories: 367 kcal

Calculated fat: 32%

Duration: 1 hour

Average heart: 137 Maximum: 175

Fat burn and fitness improving

Breakfast Meal 1:

Oatso Easy with water

1 Serving Pure Protein

After breakfast:

2 CLA Green Tea

Mid-morning meal 2

1 Scoop Diet Fuel Shake

30 minutes before lunch: 2x Phedra cut SF

Lunch meal 3:

1 Slice 100% Rye bread with half a tin tuna with half a table spoon lite mayo. 3

Cherie tomatoes sliced in half with one leave lettuce and cucumber wheels.

Was delicious!

After lunch:

2 CLA Green Tea tablets

15:00 – Small Green Apple

16:00 – 1 Scoop Diet Fuel Shake

Before dinner after gym: 1 Small orange

Dinner:

Hake and mixed veggies and mushroom steamed! Was delicious.

Steamed food have so much more taste to it than boiled or cooked food my steamer is replacing my stove at the moment :-)!

Journal day 7:

Ok the weather is back to normal and no more Nescafe Cappuccino cravings for me ;-). First of all my biceps is so stiff and sore… I can’t even make my arms straight. But it is a great feeling for at least I know now that what I’m doing is working!

This morning was legs and tonight I did some Zumba. I love love love Zumba this is my favourite cardio exercise and the best overall fitness studio class at the gym. Or this is my view on it.

Tomorrow I will do the super circuit haven’t done this in a very long time so we will see how it goes! Think this is a good overall training with the intervals of the heart rate with the steps in between sets.

Tomorrow it’s back to the Phedra Cut Ultra XT’s whoop some hardcore fat burning time again ;-).

I must honestly say I am really enjoying the healthy choices on the food. I feel so much better after every meal and I know I will never look back or return to my unhealthy fast food lifestyle. I don’t think we always realize what we put our bodies through when eating junk. I use to have a lifestyle where two take away meals per day was the norm and today I’m sitting with an under active thyroid etc which I believe can also be caused by some dietary deficiency.

Look after your body don’t wait for it to signal alarms before you make a change. Take baby steps if you have to.

I’m working in the hospitality industry so there are always the chefs with some amazing food with all the smells coming out of the kitchen but I stay strong and focussed by not thinking about deep fried “slap” chips my favourite 😉

Gym: Evening Session – Cardio – Zumba

Gym: 17:36pm

Calories: 651 kcal

Calculated fat: 12%

Duration: 1 hour

Average heart: 176 Maximum: 199 (ouch to high)

Maximal performance improving

Journal day 6:

Ok so I did the abs last night but only for 20min but I must say it felt great…I don’t know if it’s only me but I feel the difference without my Phedra Cut ultra XT’s. I don’t have that much energy and today for the first time I was actually hungry short after my lunch. Maybe it’s the weather? I was really hungry today and felt like snacking the entire time, but thankfully I did not. lol

I have never experienced strong winds like this before. The sky is like a brown, yellowish colour and I must say it is depressing weather!

Gym this morning was great I did cardio, what I love the most although I’m actually starting to like the weight training days.

I did cycling, rowing, stepper, Roman chair leg raises, and some jogging (only 5min) + abs the evening.

Cardio Day
Gym: 6:00
Calories: 344 kcal
Calculated fat: 28%
Duration: 54min
Average heart: 143 Maximum: 173
Fitness improving

The only way to get lasting results is through hard training and most important correct nutrition…

Always remember when you do cardio the calories you burn is what you burn while doing it and for a very short while thereafter, where with weight training your body actually continues to burn calories few hours after you finished training!

So what am I trying to say: Weight training is crucial and VERY important for results on toning and shaping. Believe me today that you can not only do cardio and expect miracles in your body. Yes you will get fit and your endurance will improve but you do need proper weight training for toning!

Breakfast Meal 1:
Half cup whole-wheat pronutro

After breakfast:
2 Phedra cut SF (today is my off day from Phedra cut XT’s)

Mid-morning Meal 2
1 Serving Diet Fuel
1 Small Orange

30 minutes before lunch: 2x Phedra cut SF

Lunch meal 3:
Medium potato
Small skinless chicken
1 Cup broccoli
3 Cherie tomatoes

After lunch:
2 CLA 1000

15:00 – Diet fuel shake – 1 Serving + 1 Small green apple

16:00 – 2 Phedra cut SF

1 White chocolate cappuccino (I know this is so wrong but it was cold and I wanted it so bad 😉  a little reward.

Dinner:
100gram steamed chicken
1 cup stir fry veggies steamed
Half small avo (Craved for it)

After dinner:
2 CLA Green Tea

I drink a minimum of 2.5 liters of water each day.

Ok this morning something weird happened and I have never experienced such a feeling before.

I took my 2 Phedra Cut Ultra XT’s with my Euthyrox thyroid pills; the next moment I got a “burp” hehe have to share, and my nose and throat was burning like I can not tell you. It felt like chillies and pepper and tabasco was thrown dowm my throat. This was not the normal burning throat sensation that I have experienced before…tasted like herbs and pepper? But all good and I’m on my way to gym for first weight session so will blog again later!

Gym this morning was awesome and I really enjoyed it.

Weight Training:
Gym: 6:00
Calories: 434 kcal
Calculated fat: 24%
Duration: 1 hour
Average heart: 149 Maximum: 183
Max performance and fitness improving

I did training session 3 as you will see under resources rapid fat loss program for women. I tried to go for heavier weights and this is much better. It actually feels as if I’m doing something. I started of with some intervals on the bicycle only 10 minutes just to warm up and my average reps was between 10-15 and 3-4 sets on the weights.

I focused on the parts where they say superset and made sure I keep my rest time to 30 sec. I want to do some abs tonight, actually planned to do it at 18:00 but you know how it goes…Cleaning, cooking for a hungry husband, washing dishes and doing washing… It’s already 19:45 and feels as if there is still so many thing I want to do!

How do you plan your days to get to everything?

The success to keeping to your goal definitely involves planning that is a fact.

Hope your Monday is a pink and purple one and not a blue one ;-).

About my day:
Wake up 2 phedra cut ultra xt with lukewarm water

Breakfast Meal 1:
Half cup of cooked oats with water

After breakfast:
2 CLA 1000 Softgels

Pure Protein 1 and a half scoops

Mid-morning meal 2
1 Small green apple

30 min before lunch 1 Phedra Cut XT

Lunch meal 3:
2 Tbsp lean mince, with brown basmati rice
3 Coctail tomatoes

After lunch:
2 CLA 1000

15:30 – 2 Phedra cut ultra xt

16:00 – Diet fuel shake 1 serving

30min before dinner: 2x Phedra cut ultra SF

Dinner:
1x Skinless Chicken
Half cup of mixed veggies
Half cup of carrots

After dinner:
2 CLA 1000 Capsules

Keep to a cheat free week!

Today was a typical Sunday, lazy and not doing much. I was in bed most of the afternoon, after I took a Corex for flu I went straight to bed. Sleep is always the answer for getting better!

Well I must say I’m feeling much better and I’m excited for the week ahead…

I did my planning for the week and this is how it looks like training wise:

Monday:
Morning: Weight training day 1

Tuesday:
Morning General Cardio – gym
Evening: Action Netball

Wednesday:
Morning: Weight training day 2
Evening: Zumba – Cardio

Thursday:
Evening: Action Netball

Friday:
Morning: Weight training day 3

Satuday:
Morning: Zumba
ABS

I decided to slightly adjust my gym program “weights” and now my mind is set and I’m ready to go full steam.

It is obvious that my success for this challenge is in my training program and obviously the nutrition part as well. My goal is to loose around 8kg. When I weighed two weeks ago I was 55.8 this morning I was 53.6! I will see how it goes weight wise for I am more set on fat percentage results if I can be toned to a professional level I don’t care if I compromise on the kilos…

What is your view on this, what are your goals? Please share with me.

I’m looking forward to this week and always remember to take one step at a time…We always look for instant overnight transformation but that is not possible. This challenge is perseverance! Keep your mind set on your goal at all times.

Day 4 Eating:

Wake up 2 Phedra Cut Ultra XT with lukewarm water

Breakfast Meal 1:
Half cup wholewheat pronutro with water (I had this before we went to the Wimpy, there was not power in town from 6:00 this morning, only had a still water at Wimpy with lemon)

After breakfast:
2 CLA pure 1000

Mid-morning meal 2
10:00 Diet Fuel Ultralean shake 1 scoop
1 Small green apple

30 min before lunch 1 Phedra Cut Ultra XT+ 1 Phedra Cut SF

Lunch meal 3:
1 Slice 100% Rye bread with half a tin tuna with half a table spoon lite mayo. 3 Cherie tomatoes sliced in half with one leave lettuce and cucumber wheels. Same as yesterday.

After lunch: 2 CLA 1000

16:30 Diet fuel shake
2 Phedra cut SF

Lots of water…

30min before dinner: 1 Phedra Cut Ultra SF

Dinner:
Lean mince + Stir fry veggies mixed in mince – altogether 120grams
4 Cherrie tomatoes + cucumber
Small glass Coke Zero

After dinner:
2 x CLA 1000

Visit the USN site; www.usn.co.za for the Calorie Chart this will give you a nice variation on foods. You don’t have to eat skinless chicken/tuna everyday you can differentiate on your options. I will work out my menu for this week! It is important not to get bored with your menu.

Journal for Day 3:

Ok so I woke up this morning and guess what, man down with the flu bug argh! So my Zumba class was not an option but hey with 2 Phedra cut tablets I was ready to be super spring clean women lol. Have you seen the movie There is something about Mary? Well I was like that lady almost lifting the furniture with one hand ;-). Energized while feeling sick…Although this lasted only for a few hours when I really started feeling sick. Eyes that are burning and glands that feels like tennis balls is not a great way to start the challenge. But hey all positive and trust I will feel better in no time! Just jealous to see my hubby go to gym leaving me behind :-(!

Have to say my arms are rather sore today from yesterday’s session…

We went for dinner with the family but I am proud to say that I ordered a sirloin 200g but cut it in half and had a 100g with a little bit of salad… Didn’t want to eat the salad for they poured salad dressing over it after I said grilled meat, no basting, salt and salad without any dressing! I decided for a reward I will have some USN protein desert. Don’t really eat chocolate but hey if you have a sweet tooth you have to compromise somewhere ;-).

I must honestly say that I have never been so motivated about something in my entire life! I have always wanted to look like a Jamie Eason and the time has come to work hard for it and to maintain it… People can be so unsupportive without realizing it. Have to say that this challenge is 101% for myself and I must be honest that people can laugh at me and say it is impossible to look good I don’t care, they are actually the ones reminding me of how bad I want to live a healthy lifestyle. To be someone who is energized, filled with confidence and just be overall healthier!

Have you ever felt like this?

Follow this link to read more and get some fantastic advice, training plans: http://www.bodybuilding.com/fun/jamie-easons-livefit-introduction.html

I have so much energy already. Even though I only really started on Thursday I already started with the basic eating plan some two weeks ago… Now just to shake of the flu I am so excited to get in the gym…

Hope you are enjoying the weekend so far, Potchefstroom don’t have any power tomorrow from 6:00-20:00! So I will make sure to charge my iPad and laptop tonight to keep me busy tomorrow.

And some time on the driving range won’t hurt can work on my swing and some putting. 😉

What have you been up to this weekend so far?

Day 3:

Wake up 2 Phedra Cut Ultra XT with lukewarm water

Breakfast Meal 1:

Half a cup Kellogg’s All Bran flakes with just enough fat free milk to cover. (This tasted like a full English Breakfast, after two weeks of dry water oats)mmmmm.

After breakfast:

2 CLA pure 1000

Mid-morning meal 2

10:00 – 1 serving Diet Fuel Ultralean with 300ml water

Small orange

30 min before lunch 1 phedra cut ultra xt

Lunch meal 3: 13:30

1 Slice 100% Rye bread with half a tin tuna with half a table spoon lite mayo. 3 Cherie tomatoes sliced in half with one leave lettuce and cucumber wheels. Was delicious!

After lunch: 2 CLA 1000

15:30 – 2x Phedra Cut Ultra XY

16:00 – Pure Protein Shake

Lots of water throughout the day…

Dinner: (Dros)

100g Grilled Sirloin Steak

Little bit of Salad

Water with lemon

Gym: I wanted to do a Zumba class this morning but had to cancel for it is to risky to gym when having a flu.

Cheerio of to bed now!

Today was only day 2 and I must honestly say it was a tough day mentally. I was extremely irritated and short tempered. The diet is no problem to me but I woke up feeling rather tired and could feel I’m busy getting a flue. My nose is blocked and I’m walking with red cheeks from hot flushes.

I struggled to fall asleep last night and I think it was because I had dinner so late. I would also advice to rather take the Phedra Cut Ultra XT before four o’clock in the afternoons, I would say between 15:00 and 15:30! Getting 7-8 hours of sleep is crucial for optimal health and complete recovery!

I realized today that people are so easy to try to discourage others by saying negative things. Don’t let someone else’s disbelieve in you discourage you; rather turn it around by using it to your advantage to rather motivate you! This challenge must be for yourself and yourself only. By feeling good about yourself when reaching your end results will automatically improve your relationships with others so for now focus on yourself and set your goals before you and keep your eyes on the end results.

As I said before I’m a complete cardio high intensity junky and doing weight training was a stretch in itself. It seemed as if I could not get my heart beat up and for someone that is use to intense cardio this is difficult to grasp. My kcal was only 181kcal where I’m use to doing between 400-850kcal in an hour. I must admit that the calculated fat percentage was much more than when doing fitness/endurance training.

My hubby is my personal trainer when it comes to weight training! We did add some tricep exercises that were not on the program. I was using a 7kg on the dumbbells and the machine weights varied. See the rapid fat loss training program for woman.

I seriously need to boost my immune system with some multivitamins for I cannot afford to get sick now! I really hope that those of you that are doing the challenge will have a cheat free weekend, and those who isn’t just keep the snacking healthy.

Share your stories here. Other than feeling “the flue” I have to say I am so motivated and driven for success, my mind can’t stop thinking about the results of a complete body transformation. The feeling of being comfortable in any clothing whether summer or winter is what makes me excited. To be able to fit and look good in anything is what I’m looking forward to.

Having that million dollar comfortable self-confidence smile will be all so worth it!

Day 2:
Wake up 2 Phedra Cut Ultra XT with water ( Try to take the Phedra Cut when you wake up with lukewarm water)

Breakfast Meal 1:
1 Pack oats easy with water
5 Almonds

After breakfast:
2 CLA pure 1000

Mid-morning meal 2
10:00 – 1 Scoop Diet Fuel Ultralean with 250ml water
Small green apple
1 Phedra Cut Ultra XT

Lunch meal 3:
1 Small skinless chicken (steamed)
Half cup broccoli
Half cup sweet potato
2 CLA 1000 capsules
15:30 – 2 Phedra Cut Ultra XT
16:00 Diet fuel Ultralean serving
Lots of water throughout the day

Dinner:
100g Tenderized steak
1 cup Brussels sprout
1 Asparagus (tinned)
2 Cherrie tomatoes
4 Cucumber wheels
1 Cup rooibos tea with fat free milk and 1 sweetener
2 CLA 1000 Capsules

Gym:
Today was Chest, Shoulders and Triceps
Calories: 181 kcal
Calculated fat: 42%
Duration: 55 min
Average heart rate: 113 Maximum: 162
Fat burn and fitness improving

Suggestion: Make sure that you warm up before your session by doing either 5 min moderate intensity rowing with 10-15 treadmill.

Today is my first day of the 12 week challenge and I am excited and nervous at the same time. ..I must be honest with you by admitting that there are so many thoughts going through my head. Can I do this, what if I fail, what if…I decided to replace all those what if’s with IF… I just again realized that it is so important to replace every negative thought with at least two positive thoughts! Don’t let your mind stand in the way of your success.

Even though it is important to not to be in denial about the challenges a lifestyle change brings, it is going to be tough in the beginning to get used to the new lifestyle but I believe it is so worth it at the end. Remember now; your body is use to snacking on anything you get your hands on. Chocolates, cookies and occasionally a healthy fruit! A new diet/lifestyle will be something to get used to. HEALTHY snacking from now on!

The 12 week challenge requires that you take a photograph on the first day of your challenge with a local newspaper to be proof of your actual start date. My sister Mashinke came over this afternoon to take my before photograph…I was just shocked once again when I saw myself in that bikini in which I felt so comfortable in a year or two ago…Seeing this photograph just made me realize again how bad I really want to reach the end of this 12 week challenge.

This is one the most embarrassing thing to do but hey that is why this blog is for to help each other with the transformation of a 12 Week Rapid Fat Loss Challenge.

The before - all about to change...

The before - all about to change...

Have you ever felt the will to want something so bad but at the same time knowing you have to work so hard for it but that everything will be worth it at the end? It is so easy to neglect our bodies without even realizing it at the time, and then before you know it you are in the position you’re in with hardly any self-confidence.

Tonight was action netball on my program; this is what I do for fun and to do something different from gym. We train twice a week Tuesday and Thursday and this is really so much fun. If possible get yourself an activity outside of gym or something you enjoy doing even though we love gym as well ;-). Whether it’s going for a walk, a jog, mountain biking or whatever it is, this is just a good distraction from everyday routine.

I realized today that this challenge needs planning when it comes to your food. I would say it’s better to plan a week ahead because before you know it you are not home at times or on the run. So keep this in mind and always make sure to have an apple or a shake close by.

Tonight I had skinless chicken with some carrots and mixed veggies. To share something funny:  I put on the steamer and after 15 minutes of trying to figure out why nothing is happening I realized I never plugged it in ;-). The timer goes but nothing was happening hehe!

This is it for tonight. Please do share your thoughts and experiences on this blog…We can only help each other!

Breakfast Meal 1:

2 x Phedra Cut XT tablets

1 Packet Oats with water

After breakfast: 2 CLA 1000 soft gels

Mid-Morning Meal 2: 10:00

Diet fuel serving (shake) and a small green apple

Lunch Meal 3: 13:00

1 Slice 100% rye bread with lettuce and half a tin plain tuna

After lunch: 2 CLA 1000 capsules

I had lots of water throughout the day.

Hour befor Meal 4: 15:30 1X Phedra Cut XT

Mid-Afternoon Meal: 16:30

1 scoop diet fuel Ultralean with water

20:30 Dinner: (too late) must try to eat before 19:00

1 Skinless Chicken

Half a cup carrots

Half a cup mixed veggies

After Dinner: 2 CLA 1000 capsules