Eat first meal within an hour of waking.
Plan ahead! Designate a food preparation day.
Measure and weigh everything whenever possible. Purchase measuring cups and a kitchen scale.
Eat every three hours (usually 5 or 6 times a day, depending on when you wake up)! It’s the secret to speeding up your metabolism. Be on time!
Drink lots of water! May have coffee & tea with Stevia/Xylitol or a no-cal sweetener.
Take a daily multivitamin. If lifting weights, you might consider taking an additional calcium supplement.
Take one tablespoon of Flaxseed or Fish Oil daily. Flaxseed and fish oil actually aid in weight loss and encourages healthy bowel movements. (Mix in oatmeal or mashed sweet potato after heating food. Do not heat flaxseed.)
Consistency is key! If you have a day where you slip up … Don’t give up! Start fresh at your next meal or the next day. You can do it!
Come on YOU ABSOLUTELY CAN DO THIS!
Hi everyone first of all I want to say HAPPY NEW YEAR, may 2012 be a year filled with blessings, joy, love and may you be prosperous in every single thing that you take on…May you be renewed with a new way of thinking and living…
Do you have any New Year resolutions? Well, I have never made specific New Year resolutions but this year around I decided to make a list of things that I would love to achieve personally and in my life (still have to do the list) lol. I would say it will be more goal orientated than specific resolutions. The most important thing to me is to live everyday as if it is my last! I want to be passionately driven by everything I do. The days of living a mediocre life is something of the past. I will make a point to enjoy everything I do. Whether its work, gym, running or whatsoever.
Let’s recap on the last week or two. It was my birthday on the 23rd of December and wow what a stunning day!! I was so spoiled throughout the day. Thanks to the special people in my life! I got a pair of Puma Faas 300 from the hubby, beautiful light pink roses, lots of Total Sport vouchers :-), make-up and then of course my USN Supplements arrived just in time to crown of a wonderful birthday. Thank you USN South Africa, without the correct supplementation my results would not have been possible!
My birthday - 23 December 2011
Some photographs from the weekend:
Then we spend a few days at Sun City with my husband and amazing friends/cousins! Thank you Sergio, Larissa, Gino and Chantelle it was great fun and would love to do it again! I must confess that my diet was not all clean and there was some drinking involved! I did however manage to do an 11km run the one morning and a 12km run the other morning. Must have been driven by guilt to go for a run after only a few hours of sleep ;-). I did make the healthy choices wherever possible so did not go all out eating unhealthy! I had my water during the day, decaf coffee with Xylitol, my fruit, rye bread and oats with cinnamon in the mornings. It was only in the evenings that I had Nandos. One thing is a given fact and that is that alcohol is a HUGE SET BACK when it comes to training! I am not a drinker so have never really been affected by it throughout my diet but I had a few drinks while at Sun City and could feel the effect. Again, not overindulging but 2/3 drinks per night is something my body is not use to. I could feel a MAJOR difference in my running/endurance ability.
The few days spend at Sun City was absolutely amazing – We watched a show at the Barnyard, had an awesome New Years Eve at the Valley of the Waves, got a nice tan at Vacation Club and Valley of the Waves and the evenings was filled with great entertainment and some clubbing ;-). The days were filled with lots to do and we had great laughs. The few days spend there was exactly what I needed!
Then today 2.01.2011 the start of the LiveFit trainer:
Those of you doing this program with me how was your first day? It was great to be back in the gym today!
I must say it is a MAJOR challenge for me not to do cardio or to not be able to run my 4-12km a day! The one thing I did not cut out is my skipping between sets. I don’t skip as much as I used to but I did do a few sets of minute skipping between sets just to get the heart rate up a bit! Obviously the more fit you get the harder it becomes to get the heart rate up and the less calories is burned if not done correctly! Diet wise I still had to do a lot of prepping on the food side. I went to get a few things today for it was not possible to get everything before we left to Sun City. It is a challenge to follow the LiveFit diet to the T for there is a few things that are not available in South Africa… But I will see how things go as I go along with the 12 Week Trainer.
I do not have much weight to lose for I already reached my goal weight with the completion of the USN 12 Week Challenge, I have 1kg or so to lose so my focus will be on some muscle gain and serious toning/cutting at the end of Phase 3!
This program is aMaZiNg for those that want to lose a lot of body fat and weight so stick to the program it does work that I promise you!
Would love for you to share your thoughts as you go along.
HaPpY tRaInInG everyone
Hi everyone, sorry for being quiet on the blogging side of things but I have been really busy working on compiling the LiveFit training log sheets and spend allot of time prepping for the Challenge starting on 2 January 2012. So are you excited already? Well I am SUPER excited and can’t wait to start this challenge with all of you…2012 will be your best year yet! How is your motivation level over the festive season? I must admit it’s been a tough week or two. Diet/Food wise there is no problem but oh my when it comes to my craving for sweets it’s another story.
Training wise things is going great. I’m taking it easier now; only to hit it hard again on Monday 2 January 2012. When I say taking it easy I mean trying to stick to 1 training session per day and not the usual 2…
The first phase of the Challenge will definitely be a HUGE challenge for me when it comes to the no cardio part but I just HAVE to do it. I am a little cardio junky who loves my running/zumba/mountain biking etc. but if that is what it takes I’m doing it.
Then I have been approached a few times and asked if I will compete in the fitness industry next year. After long thinking and pondering about it I have decided that I will give it a try ;-). The first competition is in April 2012 and by that time we will finish the LiveFit program and definitely be ready to hit the stageJ. So will you compete next year? The Challenge will end 26 March 2012 do you have any rewards set in place for achieving your goal? This is a great way to stay motivated.
Post a comment here if you will join in on the challenge. It is always better to have a support system and close friends/family/online friends who can encourage you at times when it gets tough. Believe me it does! There will be days that you feel discouraged, tired, bloated and irritated. Those days are the days where you need that support system, so follow the blog and let us help each other. For those of you that don’t already have MyFitnessPal get it today. This is a wonderful app to keep track on your food dairy, calories etc. You can add me if you like then we can share our food dairy etc. My user name is ClaudineKidson on twitter and bb.com and MyFitnessPal.
Supplementation wise for those that asked: I will carry on using my USN products and will keep you posted on what I will use. I’m still deciding though. If you have any questions about supplementation please feel free to post your questions here.
Tomorrow will be my last day at the office for this year, or NO wait I work on Christmas day 😉 but that’s ok after lunch is served I’m officially on holiday. I can’t wait to take some time out and to get a good rest. We will spend some time with family at the Lodge and then a few days at Sun City Resort. We have a Christmas Lunch at the Hotel every year and the Menu looks amazing I have to say. This will be the one day that I will enjoy the menu – Even though I will NOT over indulge I will enjoy it! What will you do on Christmas day? Remember the food can be overwhelming on such a big family gathering/occasion but DONT over indulge and make up for all the food you did not get to have throughout the last couple of months ;-). It’s not worth it…Be one step ahead in January. As I’m typing this paragraph it’s as if I’m preaching to myself here.lol
Well I just wanted to let you know I’m still here (on the blog) even though I don’t post every day… It’s time for me to get back to work on Phase 3 – Will keep you posted once it’s done.
Have a blessed day and if you are on your way to your holiday destination or to family/friends be safe. Drive save and stop next to the road for some stretching…
I had a nice run last night. I took it slow. I must say I prefer road running to the treadmill but I still enjoyed it never the less!
Do you like running?
This is my running program/goal for the week:
First run for the week: Thursday 13 December 2011:
This is a wonderful circuit for those that can’t attend the gym or for those of you going on holiday; you won’t regret buying 2 Dumbbells and doing this circuit.
Stay active during the holidays. You have worked too hard not to do anything even if you go for a walk or an early morning jog next to the coast!
All can be performed in the comfort of your home. You only need dumbbells.
Resource: Oxygen Magazine January 2012
Ok so I have some news to share with you…I get ALLOT of requests on training programs, nutrition etc and have decided to start a dedicated page on my blog where I will share my training programs, tips and diet exactly to the T.
The more great physiques and good health there is out there the better!
The first time around on my 12 Week Total Body Transformation I was rather clueless on where to start and which gym program to follow etc. Well I have found the most AMAZING / BEST program yet to accompany you to a 12 Week Total Body Transformation! This is for men and women!
I did not follow the eating plan but I have decided to redo the LiveFit trainer from Jamie Eason starting on the 2 January 2011 and would love if you join me for the 12 weeks.
I will upload every exercise, training log sheet, diet for the day. This will be like a portal where all the information will be shared and where each one can interact and share on how you have experienced the day. This is a GREAT way to encourage each other by staying motivated and dedicated!
I however want this to be interactive, so what do you think?
This will require dedication and hard work from my side so I am interested in your feedback if this will be worth it?
Hi everyone so how was your weekend?
My Saturday morning started with a Zumba aerobic class and as you all know by now I love Zumba. My weekend cannot start better than with an early Saturday morning Zumba class. You just feel ready for the weekend! We have an open class on Saturdays and I believe it is like that at all Virgin Active clubs, so why not try it out? My rest day is Sundays, and I really try to stick to that. It is important to have a rest day!
Most of you know that getting enough rest after exercise is essential and very important part of getting the results. Many people over train never the less or feel guilty when they take a day off. It is crucial for your body to have a rest day to have enough time to strengthen and recover itself! SO DONT OVER TRAIN! I know it’s sometimes difficult, believe me on rest days I can’t wait for the Mondays morning workout! This is a good thing for then you have a new training week to look forward too.
About my weekend:
Ian and I had to take some of our guests staying at the Hotel to the Gold Reef City Theme Park in Johannesburg on Sunday!
To begin with I was not in the mood at all, for this is not really my thing, but I must admit the day turned out FUN FUN FUN!!!
We had some good laughs! Do you like theme parks / rides / rollercoaster’s / things that get the adrenaline pumping? Well I’m not the biggest fan of rides but we just decide to go for it and enjoy it J
Here are some pics of the day.
Ok so I did some shopping today…Healthy shopping ok! 😉
I finally got a Smoothie maker and a griller!
I will post later – Watch this space have some awesome news to share!
Healthy Living
Workout your abs with Oxygen fitness model and columnist Jamie Eason! Her personal no-equipment abs workout will sculpt your midsection and challenge your abs. Try her favorite moves today!
Tighten your core with these three effective abs moves from Jamie Eason!
Try two to four sets for each exercise in the video.
Reps
Rest Do each move as described, resting for 30 seconds to one minute between sets. They can be done in succession (finishing all sets of one exercise before moving on to the next), or perform one set of each move then begin again from the top.
I did it, my first 10+ km ever. I’m SUPER chuffed and wanted to share this moment with you 😉
First-10+ km ever
Hi everyone so how is your week so far? Sorry if I was a little scarce on the blogging side of things but I have to honestly admit, this to me was a tough week! I don’t know what is going on with me but I had a tough week emotionally…
I believe everyone experience a “downer” of a week/day sometime or another! I have trained this week but let me tell you I need to push myself to be in the mood or have the energy this week. Your mind is so powerful so you need to take the action towards the best thinking patterns! Even though I made 100’s of excuses today not to go to gym I decided to get up and go. I always feel better afterwards!
Is there anyone out there that has been following a specific training program / diet for a required time that reached the end of a specific goal or timeframe? Are you at a place where you wonder about some things like what is the next step after this? What Diet / Supplementation / Training Program should I follow etc? Well this is normal and I experience some uncertainty at times myself.
This is why I started this blog initially, for others to share some advice, experiences or even some helpful resources. It does not seem as if this blog is very interactive and it is sad in a way for this was what I wanted it to become! A portal where not only I share some information but where people can ask questions and get together online to help/motivate each other!! What is your view on this?
I love being an inspiration to some but let me tell you the truth; anyone out there sometimes needs encouragement or motivation from friends, family etc. I don’t care what fitness, bodybuilders, models can sometimes makes us believe; everyone goes through a patch at one time or another.
Don’t tell me you will never crave another sweet, chocolate or chips??I think that is impossible. I was the one that was so 101% set on clean eating not ever thinking it’s possible to have a cheat. But oh no that little hidden sweet tooth came out where it was deep down hidden ;-).
I was VERY VERY tired today and felt like eating the entire time! It was horrible and at the end I did give in to little chocolate speckled eggs and 1 fire ball and some butternut sweets! I just couldn’t anymore. That was what I craved and loved every little bit of it! For the first time I did not feel condemned for not sticking to 100% clean eating. I just realized it is important to sometimes give yourself a break…
Well I will post soon and would love your comments on how your week has been.
Cheerio
Claudine
Day 5 of cutting program: Friday Training: Back, Biceps and Abs
Calories: 554kcal
Calories Fat: 34%
Fat burn improving
Duration: 1hour 38 minutes
Day 6: Saturday Training: Cardio / Running
Run: 7.91km | Pace: 5.44
5 Min Fly walker
Calories: 451kcal
Calories Fat: 19%
Maximal Performance Improving Fitness improving
Duration: 55 minutes
It’s the weekend:
Hi all, so how is your weekend so far? I’m working at the Lodge this weekend. It is the Elgro River Lodge Traditional Archery festival this weekend and what great fun it is. Check out the blog www.elgroriverlodge.wordpress.com. If you ever want to go away for the weekend whether with the family, a corporate group or if you are just a individual passionate about Mountain Biking, 3D Archery, Bird watching or if you are a fly fisherman this is the place to visit. Away from the hustle and bustle of business, the Elgro River Lodge is the true African experience situated on a bend of unexpected beauty on the Vaal River, 30 km from Potchefstroom. Situated on the Western side of the historical Vredefort Dome. If you want to see more just visit the blog…It will be worth it. There is so many activities and I can assure you it will be an experience.
So I have to confess, yesterday was a terrible/horrible day diet wise. Everything started out great until the temptation of all the snacks got to me. Normally I have very strong willpower and will not give in to temptation, but I don’t know what happened yesterday. I must tell you today that when you are following a strict eating plan like I do and you give into temptation you feel terribly condemned afterwards. It is truly not worth it take my word on this one. I did not only feel terrible about my snacking but I felt tired afterwards. Ok so by now you must wonder what in the world did I eat? I had droëwors (not one a few pieces), then it was Simba chips and peanuts, and fruit salad, mints etc. That is it but man was it unnecessary! I’m telling you if I start snacking I will go on and on and on…After a few hands of chips, “SALTED” peanuts and droëwors I decided this is it. You better stop now! I had a second look at all the chips and snacks and thought to myself no ways can you allow this to have such a cravingly influence on you. Know where to stop and should you have a cheat day or a sweet or two keep it in moderation. The guilt feeling afterwards is so not worth it!
At least I did not have some of the Buffet we served at the function we had! When I decided this is it stop snacking my mind was set again and I am ready to stick to my diet again ;-). In the industry that I am in it gets tough at times believe me. I have 3 – 4 functions sometimes at a time/day. Then I’m talking full buffet, spitbraais, platters, heavenly desserts and everything that can lead you to temptation. But again when your mind is set you will not fail and if you do fail get up and go on. Do you know what makes me angry? When people try to convince you by saying: “No man have a piece of this/ just gym harder tomorrow/a few of these won’t do anything/try this…” so it goes on! Don’t even start with that type of thinking. Don’t go there by saying I will just work harder tomorrow, or I will train longer…What’s done is done. It is not worth it to give in to unhealthy eating. I’m not saying you can never have something other than “clean eating”, don’t get me wrong. I just want you to have the right mindset and to be self disciplined enough to know where to stop!
Enough about that…
I had an awesome run this morning of 7.91km and man do I enjoy this. I think this running thing is getting more serious than I thought. What started off with an attitude of “I have to run once or twice” a week, is now resulting in a love for running. I am not a pro in running but will definitely consider reading more about it!
I want to make a list of things that I am interested in like running, mountain biking and fitness and then I want to set up a calendar of events happening next year. I will share it on my blog then we can maybe get a group together prepping for an event or so? I think this can be much fun. We can follow a program together online that I will post and we can communicate daily sharing tips to each other. What do you think about this? The calendar can only expand and we don’t have to attend everything each group can decide what they want to get involved in.
Think about this and let me know what you think. I will do all the research just send me a mail at bodyandlifestylechallenges@gmail.com or leave a comment underneath this post if you think this could be fun and let me know by making some suggestions are?
Have an awesome weekend and remember do everything in moderation and think before you put anything into your mouth.
Godspeed,
Claudine
Day 4 of cutting program: Thursday Training: Hamstrings, Glutes & Calves | Some cardio/running
Calories: 465kcal
Calories Fat: 35%
Fat burn and fitness improving
Duration: 1hour 25 minutes
Afternoon:
Run: 4.72km
10 minute rowing
Calories: 252kcal
Calories Fat: 32%
Fitness improving
Duration: 1hour 25 minutes
Have to share my excitement with you:
Ok so today I received wonderful news!!!I will have my first television interview/shoot for the USN slot on the Expresso Show. I am super excited, honored, and nervous all at the same time.
I am truly passionate about USN Ultimate Sports Nutrition brand and about my supplementation, for this is what assisted me to reaching my goals. Being an Ambassador for such an amazing brand is an absolute honor. If you believe in something it will speak for itself. I am living the proof of what can be achieved in 12 weeks through the correct use of supplementation but most importantly the importance of a good balanced diet. I use to be the one thinking before and after pics is a lie until I have done it myself throughout this 12 weeks transformation process. I want to encourage you to take before/after and progress pics of yourself. This is the best way to see your results in front of you and by being able to assess the areas that needs more work. It really is possible to transform your body if you set your mind to it by being committed enough to reach a set goal. 12 Weeks is only what sets the foundation of a new lifestyle, it is not the end of the road…
I promise you today you will never ever look back. You will have a healthy confidence that I believe is a must for every women or men out there.
There is 100’s of excuses not to change your lifestyle, or how difficult it is but I tell you that is nothing in comparison to how you will feel once you achieved your goal physique. You will not only look better but you as a person will be transformed. Your mood will change from negative to positive! You will feel comfortable in your clothes, you will be healthier more focused and committed in every area of your life. Even your relationships, work etc will benefit if you feel comfortable/happy about who you are. Yes it is the festive season, yes it will be more difficult but believe me today if you are serious enough you will start even on the last day of the week/on Christmas day. I remember I started my Challenge on a Thursday. I can recall every emotion experienced on that day and let me tell you feeling tired and bloated are not what want to experience ever again.
Start by changing today…You can do it. We can do it…Together we can motivate, inspire and help each other. If you have any questions feel free to post a comment and I will get back to you.
Day 2 of cutting program: Tuesday Training: Back, Arms and Cardio with Swimming
Calories: 595kcal
Calories Fat: 31%
Fitness and Fat burn improving
Duration: 1hour 33minutes
Afternoon Cardio: Running
Run: 7.93km (45min)
Calories: 561kcal
Calories Fat: 20%
Maximal performance improving
Duration: 1hour
Day 3 of cutting program: Wednesday Training: Chest, Shoulders and Abs | Swimming | Zumba
Calories: 573kcal
Calories Fat: 30%
Fitness and Fat burn improving
Duration: 1hour 27 minutes
Afternoon Training: Zumba
Calories: 567kcal
Calories Fat: 17%
Maximal performance improving
Duration: 1hour 2minutes
So how is your week so far? Mine is going rather slow.
So I started swimming some lengths at the gym and I must say I’m really enjoying the change of scenery ;-)…Have you tried to incorporate something into your program that you are not familiar with or not use to doing? I’m doing weights in the mornings and then I do cardio in the evenings/late afternoon. I don’t have time in the mornings to include 30-40 minutes of cardio. I did cardio last night for 47 min and then it was time for a nice steam bath session (cooled down the body first this is important) and then it was time for a swim. Changing your program or incorporating something different makes things interesting and avoid you getting bored with your training program.
Tonight is Zumba time and I can’t wait. Zumba is my old time favorite and I just love the intensity of it. I am passionate about dancing and music and this is the perfect way to combine that with fitness. Have you tried a Zumba class before? I must also say that the instructor plays a major role in the success of the class. Mary-Ann is the Zumba instructor at our Virgin Active and I must give her a high 5. Zumba just won’t be the same without her. She is passionate about it and you can see it in her rhythm and personality!
If you haven’t already joined the Zumba revolution do it 🙂 – This is an excellent calorie burner when it comes to exercise and will improve your overall performance/endurance.
Diet wise it’s going great, clean eating is part of my life by now. I do increase some portion sizes at times. I bough a new flavour of USN 100% Whey Protein and I can’t wait to try it out!
100% WHEY PROTEIN
WHEY PROTEIN ISOLATE & CONCENTRATE FORMULA
PRODUCT OVERVIEW
High Biological Value (BV)
Rapidly digested
Instantly availably amino acid delivery
Low calorie
Low carbohydrate
USN 100% WHEY PROTEIN is to be used immediately after training to prevent the damaging effects of cortisol (stress hormone) on the integrity of muscle tissue. The high quality Whey Isolate and Concentrate blend ensures rapid digestion and absorption of the vital Amino Acids to assist in post exercise muscle recovery.
Whey Protein is the highest BV (Biological Value) Protein available in nature. Research has shown that the highest rate of Nitrogen retention is achieved with Whey Protein.
USN’s 100% Whey Protein provides the highest quality Protein packed into one serving. It also contains Proteins such as lactalbumen and immunoglobulin’s, which are known to be vital for proper immune system function and are of special importance to body-builders and athletes.
Now with revolutionary Amino Rx™ technology, the proper uptake of the Whey Protein and its conversion into Amino Acids by the body is optimized.
WHEN
BENEFITS
More about Emotional Wellness – Steam Baths
WHAT IS A STEAM BATH?
Not unlike a sauna in that it induces sweating, but with entirely different atmospheric conditions, the steam bath not only relaxes you and renews your energy, but also promotes your health and beauty as well. It is operating most effectively at temperatures of between 43C(110F) and 46C(116F) and a relative humidity above 100%. In a steam bath, steam (or to be more scientifically correct, MIST) should be permanently present. This requires an efficient steam generator, a precise control system and a steam-tight cabin to prevent steam escaping and damaging the fabric of the surrounding room.
SCIENTIFIC RESEARCH
Between 1983 and 1986, at the University of Munich’s Institute of Medical Balneology and Climatology a comprehensive series of comparative tests were conducted to determine the effects of the sauna, steam bath and whirlpool bath on the human body in view of a considerable uncertainty which had previously surrounded the steam bath. Steam baths should not be recommended or prescribed to clients with known cardiac pathology. Steam baths are recommended wherever generalized moist heat applications are indicated.
Physical agents act directly with a physical effect; that is, radiant energy becomes heat when absorbed by living cells. Physical agents may in addition indirectly influence the AUTONOMIC AND ENDOCRINE SYSTEMS as well as the ELECTROLYTE balance. The BIOLOGIC RESPONSE to the “push” of physical stimulation of the VEGETATIVE HORMONAL SYSTEM is an adaptive reaction to stress, which involves the adrenal cortex and increases blood steroids. In fact, the interrelationship between adrenal and blood steroids may be an important factor in the hit-and-miss success of this form of hydrotherapy. If so, the intensity (or dose) of physical stimulation will determine the “stress” of this hydrotherapy program.
TEMPERATURE IS CRITICAL
Physiologic Effects
The body tries to increase its heat loss through all possible avenues-especially the skin and lungs. If the environmental temperature exceeds that of the body, the only way to lose heat is through sweating. The body cannot maintain a constant temperature when the environmental temperature is a s high as that reached in a steam bath or sauna, and so the body temperature begins to rise. As the cutaneous circulation increases, heat is accepted more readily by the body from the environment. A reduced skin circulation would reduce the rise of body temperature, but this is not possible. The rise in body temperature depends mainly on (a) the temperature and humidity content of the steam bath, (b) the sweating capability of the bather, and (c) the bathing time. Body temperatures have been found to range from 37.6C (99.6F) to 40C (104F). Thus, the physiologic changes that occur during the bath are due in part to the rise in body temperature and in part to the influence of the reflexes of the hormonal and nervous systems, which attempt to increase the heat loss.
The research results revealed that, given the correct choice of temperature and duration, a steam bath produces the same thermal effect on the body as a sauna and is equally beneficial. This is due to the fact that the saturated level of humidity in a steam bath is markedly counter-balanced by lower temperatures than in a sauna. The enjoyment and benefits that the steam bath affords thus depend critically on the correct temperature being set and maintained. In a steam bath, the optimum temperature lies within a narrow 43-46C(110-116F) range. These temperatures are not only experienced as the most pleasant, they are also the most beneficial. If the maximum temperature is exceeded by as little as 2-3C, the atmosphere is felt to be too hot. Proper steam bath control systems prevent such a temperature rise and maintain the optimum conditions with the utmost reliability, regulating the temperature, the supply and density of the steam, the intake of fresh air and the extraction of spent air entirely automatically.
EFFECTS OF A STEAM BATH
A steam bath is health giving as well as enjoyable. As a supportive activity, a steam bath is especially recommended to alleviate the conditions listed below by virtue of its high steam content and the general benefits of moist heat. The list was confirmed by the research carried out at the Institute of Medical Balneology and Climatology at the University of Munich: Bronchial asthma, bronchitis, catarrh of the upper respiratory tract, coughs, hoarseness, expectoration (particularly with the assistance of essential oils) non-acute rheumatic complaints and restricted or painful movements of the joints.
In addition, again as a supportive measure the steam bath is beneficial for persons suffering from: Sleeping disorders, particularly through over excitability, poor skin circulation, dry, chapped skin, muscular tension, muscular weakness in the subcutaneous blood vessels, and sensitivity to sudden changes of temperature.
A great advantage of the steam bath lies in its highly beneficial effect on the skin, a feature particularly appreciated by women. The moist heat stimulates the subcutaneous blood flow and cleanses the skin intensively, opening the pores, removing dead skin and impurities and leaving the skin feeling soft, clean and silky smooth.
THE CORRECT WAY TO TAKE A STEAM BATH
The method that has proved successful for the sauna applies to the steam bath, too:
Its Monday, the beginning of a beautiful new week and there is allot to smile and be positive about. We are alive, healthy and blessed with family and friends to spend time with over the festive season!
Will you be going away over this time?
If you are stressing about your diet etc I want to encourage you that you CAN stick to clean eating and healthy living even when on holiday. Yes it is a bit more challenging at times but keep in mind how hard you have worked to get into shape or to feel good. Don’t go and and waste all those well deserved results on bad food choices it’s just not worth it! Keep your mind set on living a healthier lifestyle. Stop seeing eating clean as dieting. Living healthy is a lifestyle it is not following a strict diet, if you get your head around that you are well away!
So as I mentioned, today is the beginning of my gym program that I will follow for the next four weeks. I decided to repeat my cutting/toning phase for I feel I can achieve better results and then I will focus on maintaining from end of January. We obviously want to look our best over the holidays so why stop now 😉
Yesterday was such a relaxing day. I went to the gym and did cardio and decided after cardio to go for a swim. This was out of my comfort zone but oh well I bought a “gym” costume with a swim cap so nothing was stopping me!
I got in the pool and was that relaxing, I enjoyed it so much. I think the last time I had a swim at the gym was 16 years ago ;-). I encourage you to try different things at times. Don’t get stuck in repeating the same exercise routine. It’s always good to keep your body guessing. Tonight will be my first Yoga class ever. Have you done Yoga before? Share by commenting at the bottom of this post what I can expect. I’m a Zumba lady who loves the intensity of it. But hey it’s worth giving Yoga a try and see!
I did legs this morning – what a workout! This is what I did:
Training: Legs
Calories: 583kcal
Calories Fat: 31%
Fitness Improving
Duration: 1hour 34minutes
Legs
This is how my week looks like:
Monday: Quads & Calves | Yoga in the evening
Tuesday: Back, Arms and Sprints | Cardio/Pilates: 1 hour
Wednesday: Chest, Shoulders, Abs | Cardio: Zumba late afternoon
Thurday: Hamstrings, Glutes & Calves | Yoga in the evening ( Still deciding)
Friday: Back, Biceps and Abs
Saturday: Shoulders, Triceps, Calves and Zumba for Cardio
Sunday: Rest day
Are you going on holiday over December/January? While I’m sitting here I cannot help but to make plans for my next holiday ;-). I’m trying to convince my hubby that we must try to find a place for a few days over December; I will even compromise and camp as long as I can be close to the beach.
Really this can’t be it; I can’t go into a year if it doesn’t even feel like I was on a holiday already. J I know I just come from holiday/the sea but I want to go again hehe. I loved it so much I need to go again. I don’t know what is going on with me lately but I’m on a mission when it comes to enjoying life and by doing things differently. I can’t help but to think that I cannot live an average/mediocre life anymore. I want things to be extraordinary, I want to wake up mornings without knowing my exact schedule or plans for the day. I even do different things in my gym program, and then you must know! It cannot be midlife crisis for I am very far from that 😉 but its similar I believe. I am a very structured person sometimes even a perfectionist but let me tell you the last couple of weeks I’m different. Must be because of all the energy I have with my new lifestyle.
Ok so I went to a yoga class tonight and uuhmmmmmm I don’t know! I think I must stick to the high intensity training or let’s say if I try it again I will definitely not do a legs session the morning hehe. I think my muscles did not know what is going on. There was some stretches, boy oh boy, I was even afraid of getting an injury at one stage.
Hope you had a super day.
Happy Friday everyone…I can honestly not believe it is Friday, must be because I only started working yesterday. So all good things come to an end and we are back home from holiday and started working again. Although I feel super blessed to have this amazing job I seriously wouldn’t mind to still be sitting on the beach. It was so relaxing and just overall amazing to have time off. I had a deep sense of appreciation every second there.
Monday 21 November: 49 minutes
Jog: 5km
Wide Push Ups: 2 Sets x 20 reps
T-Press: 8 reps
Narrow Push Ups: 20 reps
Skipping: 1 Minute
Bent Over Row: 2 Sets x 20 reps
One Arm Row: 2 Sets x 20 reps
Bent over reverse fly: 2 Sets x 10 reps
– 300 kcal burned / 28% Cal Fat
Maximal performance and fitness improving
Breakfast: ½ Cup Whole-wheat Pronutro
10:00 Apple with 1 Scoop 100% Whey Protein
Lunch: 2 Toasted rye bread, with peanut butter and no sugar syrup + Half avo
Dinner: 200 gram Grilled Sirloin, chips and onion rings
Don Pedro Amarula 😉 it is holiday ok!
1 Peach
Tuesday 22 November: 23 minutes
Jog: 4km
– 151 kcal burned / 28% Cal Fat
Fitness improving
Today is our last day on holiday, tomorrow is time to go back home! I am sad but happy at the same time. I miss being in a routine and going to gym. I am proud of myself about the fact that I still trained during the time on holiday and that I kept to my diet most of the time. I think the eating could have been much worse and that my occasional treats/cheats weren’t that bad up to now.
Then I’m super excited to deliver my disk with my photographs to USN tomorrow on our way back to Potchefstroom. Don’t think the reality of being used in ad campaigns is a reality yet but I think it will get real once I see the advertisements etc. I hope this is for real. I’m the type of person who won’t get too excited if I don’t see it on black and white ;-). I am a little sceptical sometimes. Don’t know why but it must be the fact that I don’t want to be disappointed?
Wednesday 23 November: 27 minutes
Jogged 4.88km
– 189 kcal / 31% Cal Fat
Fitness improving
Wow! I had an amazing run this morning. Things were different, I experienced a very deep sense of appreciation and I was so aware of my surroundings! As I jogged I really took the time to appreciate the beauty of things around me. The sound residing from the waves next to the pathway was so amazingly beautiful. I experienced a calm sense of relaxation and appreciation. I spend some time on the beach after my jog. I just realized once again how important it is to sometimes to take time out. Just to sit down, relax and enjoy where you’re at! We get so busy sometimes that we forget to experience where we’re at! Take time out.
Breakfast: 4 tbsp Oats and cinnamon + peach
Lunch: 80 gram Grilled chicken salad + Apple
Snack: Protein Fuel 25
Dinner: 100 gram chicken, half avo, 1 cup mixed veggies, pumpkin blocks, cucumber and a very small miniature potato.
Thursday 24 November: minutes
Today I did legs – First day back in the gym and man it felt like torture. J
– 189 kcal / 31% Cal Fat
Fitness improving
I got a new Polar watch today the FT80 and I’m super excited about this. I love Polar and would be lost without it in the gym. That little gadget I promise you is like a personal trainer watching over your shoulder. I love walking out of the gym knowing exactly how hard I worked and what the results are. This is definitely an investment health wise. Do you make use of a Polar or product similar to it?
Here is a review on it if you wondered:
FT80 Polar watch review:
Polar FT80
Body measurement features
Automatic age-based target zone – bpm / %
To help you train safely and effectively, the training computer determines your heart rate target zone limits automatically according to your age-based maximum heart rate (220 minus age). The limits are determined either in beats per minute (bpm) or as a percentage (%) of your maximum heart rate.
Heart rate is the measurement of the work your heart does. Heart rate can be expressed as the number of beats per minute (bpm) or as a percentage (%) of your maximum heart rate. During strength training, heart rate can be displayed as a graphical trend.
This feature enables you to define the target zone as you want and is suitable for your training. You can set the target zone for your training as beats per minute (bpm) or as a percentage of your maximum heart rate.
Polar OwnCal calculates the number of kilocalories expended during training. This feature allows you to follow the kilocalories expended during one training session and cumulative kilocalories expended during several training sessions. This feature also estimates the fat-burning percentage (fat% on display), that is, kilocalories expended from fat during a workout which is expressed as a percentage of the total kilocalories burned.
Data transfer
G1 GPS sensor features
Distance (km, mi) can be set and measured in several ways. Training distance tells you the distance travelled during a training session. Total distance is the distance accumulated since the last reset.
Polarpersonaltrainer.com features
Recording features
S1 footpod features
Distance (km, mi) can be set and measured in several ways. Training distance tells you the distance travelled during a training session. Total distance is the distance accumulated since the last reset.
Training features
Watch features
Friday 25 November
Superset
Dumbell Shoulder Press: 3 Sets x 15 reps
Bent over barbell row: 3 Sets x 15 reps
Superset:
Side lateral raise: 3 Sets x 20 reps
Standing calf raise: 3 Sets x 30 reps
Wide Push Ups: 3 Sets – 20,15,15
Superset:
Wide grip lat pull down – 3 Sets x 30 reps
Seated cable rows – 3 Sets x 20 reps
Air bikes: 3 Sets x 30 reps each side
Skipping in between: 4 x 1 minutes
Afternoon run on treadmill: 6.88km
I’m starting with a 4 week cutting program next week Monday and I can’t wait!!!I feel that I can reach another level on the toning phase so will extend it for the next four weeks. I can’t wait to start with it. After the completion of the next four weeks I will go on a maintenance training program. I am the type of person that needs to set goals and to have something to work towards. I have log sheets for each training session and this is a great way to keep track on the amount of reps and weights I use. I will lift heavier the next few weeks for this is what will give the required results! Not too heavy to not be able to complete a set. So yes time to reach another level and super excited about it! Will keep you posted…
So have a wonderful day and stay focussed! I’m working from early tomorrow morning so planning on my meals is definitely required.
Have a super one…
Hi everyone, so how was your weekend? Are you sticking to your clean eating or are you snacking away?
Some pics of the holiday:
As you all know by now I’m on holiday – and all I can say is it’s amazing to have some time off! I am so relaxed and it’s wonderful to be able to do things on your own time without being in a hurry. The weather is great although there have been rainy days but never the less we found something to do. Shopping at Gateway, visiting friends in Hillcrest, dining out or just relaxing in the hotel.
Well let me recap on the week. Training wise it went great I would say. For being on holiday and making the effort to train is already a thumb up for me. Arrived here wanting to join the gym for the week! Got there only to find out that as a “casual visitor” the contract is based on 3/6 consecutive days. So if you happen to miss one of your 3 days for example it’s your bad and you lose your money paid for that day. So after much thinking I thought to myself you know what I’m on holiday and there is no way a gym will decide when I must gym at a ridiculous cost! So option 2 it had to be…
Even though USN advised me to take the time off this week I just couldn’t ;-), I’m taking it easy by making sure I only train one session a day for not more than a hour or so!
I decided to buy 2 dumbbells (forgot my kettle ball at home) did bring my yoga Matt and skipping rope and obviously my awesome Nike training shoes ;-). No holiday excuses and off to a good training week. I don’t regret this decision for this was the most enjoyable week training wise. Change of scenery and nothing like a jog next to the coast on an early morning and weight training with the view of the ocean. Beautiful indeed.
I worked out my own little training program for each morning, consisting of cardio and weights! I got a Nike+ training band from Ian and what an awesome little gadget to have. This is a device compatible with my Nike shoes that records your distance, pace and time of every run. I was so curious to jog the same route as each morning, just to see how many km we ran each morning. To my surprise it was 5.53 km. I thought its 3km only to see this morning it was almost double the distance. I was proud of myself for I am not the best runner out there, but I have to admit I’m enjoying the running and will definitely train to reach the 10km mark which I don’t think is difficult for it is not as if I’m too tired to jog further in the mornings. The distance of the pathway next to the beach is this distance.
Eating wise there has been some slip ups. I can mention everything for I know when I cheated and on what. I feel horrible after each bad decision I make. I had half a small pack jelly tots, half a pack chocolate eggs, few M&M’s, nutri rusks, hand full speckled eggs, 1 Single Amarula Don Pedro and one evening some Prawns prepared in some souse with chips, and last night 4 pieces ribs and small piece “boerewors” and a bun! This is all the cheats during the holiday and I feel terrible about it. I must confess it’s a struggle in my mind to have something that I know is not part of my diet! Everyone tells me to relax, take a break and have a cheat meal every now and then but I just can’t. I feel condemned and guilty after each one! How do you experience this? Please share with me!
Training wise this is how my week looked like:
Monday: 48 minute cardio at the gym
– 302 kcal burned / 28% Cal Fat
Fitness improving
Tuesday:
No training
Wednesday: 1 hour 7 minutes
Jogged 5.53km
Skipping: 7 x 1 minute reps
Crunches: 3 Sets x 20 reps
Bicycle: 3 Sets x 30 reps each side
Push Ups: 3 Sets x 20
– 384 kcal / 30% Cal Fat
Maximal performance improving
Thursday: 1 hour 36 minutes
Dumbbell alternating curls: 5kg x 3 sets x 20 reps each side
Tricep extensions: 5kg x 3 sets x 20 reps each side
Skipping: 6 x 1 minute reps
Upright row: 5kg x 3 sets x 20 reps
Crunches: 3 Sets x 20 reps
Jogged: 5.53km
Superset:
Tricep kickback: 3 Sets x 10 reps each side
Cuban Press: 3 Sets x 10 reps each side
Concentration bicep curl: 3 Sets x 15 reps each side
Plank: 1 minute
– 380 kcal / 36% Cal Fat
Fat burn and fitness improving
Friday: 57 Minutes
Jogged: 5.53km
Wide Push ups: 3 Sets x 20 reps
Standing tricep extension: 3 Sets x 20 reps
One arm dumbbell row: 3 Sets x 20 reps each side
Dips: 1 Set x 20 reps
Skipping: 2 x 2 minute reps
Bent over dumbbell row: 3 Sets x 20 reps
– 395 kcal / 25% Cal Fat
Maximal performance improving
Saturday:
No training
Sunday: 1 hour 9 minutes
Jogged: 5.53km
Dumbbell lunge: 3 Sets x 20 reps each side
Single leg dumbbell dead-lift: 2 Sets x 20 reps each side
Alternate hammer curl: 2 Sets x 20 reps each side
Dumbbell tricep kickback: 2 Sets x 10 reps each side
Crunches: 3 Sets x 20 reps
Skipping: 3 x 1 minutes
Air bike: 3 Sets x 30 reps each side
– 472 kcal / 25% Cal Fat
Maximal performance and fitness improving
I hope you all will enter the new week being motivated, goal orientated and positive about your efforts. Always give your best! Train hard, stay focused but the most important of all is enjoy every moment.
I’m looking forward to this week being on holiday until Wednesday, I’m excited to send my disk to USN with all my photographs and then most of all I’m looking forward on the next step of training when I’m back. As Gareth USN said we will work towards the next level when I’m back :-). Remember it is important to set new goals once you achieved your current goals. Even if it is maintaining your new lifestyle and figure!
God speed,
Clauy
MYTH 1
You shouldn’t perform resistance training until you get down to your ideal body weight.
Many women feel that adding muscle to an overweight physique will make them look even fatter. They mistakenly try to diet their way to fat loss while avoiding weight training. The fact is, weight training helps to promote fat loss. Muscle mass increases your metabolic rate, which directly aids in the burning of fat as fuel. Studies have shown that for each pound of muscle added to your body, you burn an additional 30 to 50 calories a day at rest. Moreover, the calories burned are more apt to come from fat rather than glycogen stores. Thus, weight training is one of the most important activities that you can do to help to lose body fat, arguably even more important than cardiovascular exercise.
MYTH 2
Performing abdominal exercises will give you a flat stomach.
Many women believe that if they perform exercises for their abdominals, they will get a flat stomach. Television “infomercials” for abdominal exercises further help to promulgate this myth. The fact is, the only way to get a flat stomach is to strip away the fat around the midsection. This is accomplished by having a proper nutritional regimen, increasing muscle mass to increase metabolism, and performing cardiovascular exercise to help burn calories. Abdominal training will help to build muscle in your midsection and is certainly beneficial to overall health and well being. However, you will never see the abdominal muscles unless the fat in this area is stripped away.
MYTH 3
You should train your abdominals every day for best results.
This fallacy goes hand-in-hand with Myth 2. It is widely believed that the abdominals exercises can and should be trained on a daily basis to achieve maximum effect. The fact is, abdominals can be overtrained just like any other muscle group. Muscle tissue is actually broken down during training, and therefore needs adequate rest and recuperation in order to regenerate. When your abs are trained too frequently, the recovery process is shortchanged, resulting in diminished muscular development. Moreover, your abdominals are worked indirectly while training other muscle groups. They are stabilizers for virtually every movement you perform. Exercises such as triceps pressdowns, lat pulldowns, squats, etc., heavily employ abdominal assistance. In effect, you get an ab workout every time you train with weights! Considering these facts, you need only train your abs a maximum two or three times per week. If you do not see proper results, train more intensely and/or use weighted abdominal exercises. Don’t forget, if you have excess bodyfat in this area, you will never see the muscle that you have worked so hard to build!
MYTH 4
You must train for hours on end to achieve a great physique.
People look at bodybuilders and fitness competitors and believe that they attain their physiques by spending six hours a day in the gym. The fact is, it’s not the quantity of training that matters, but the quality of training. Short, intense training sessions are the way to achieve a terrific body. If you train too much, you’ll enter a state of overtraining and actually reduce the quality of your physique. Sixty to ninety minutes of intense training, three or four days per week, is all that’s required to develop a great physique. Further, keeping a strict nutritional regimen is paramount to supplementing this training style. Without proper nutrition, no level of training will make you look great.
MYTH 5
Women should train with light weights so they won’t bulk up.
Many women feel the way to a great body is to lift very light weights that do not put a strain on the muscles. The fact is, the only way to achieve great muscle tone is to train to momentary muscular failure. If you want to tone up, not bulk up, you have to utilize a high repetition scheme. By performing high reps (15 to 20 per set), you target the endurance muscle fibers and tend to get a leaner, harder physique without adding substantial muscular mass. However, the weight used must be heavy enough so that the last few repetitions are very difficult to complete. If the weight is too light, you will not tax the muscle sufficiently to adequately stimulate results.
MYTH 6
If you stop training with weights, the muscle that you have will turn to fat.
There is a prevailing sentiment that all the hard work that went into developing one’s muscles will turn to fat if training is ceased. The fact is, muscle and fat are two separate and distinct properties. Muscle cannot turn to fat and fat cannot be converted into muscle. When a person stops weight training, their muscle will gradually atrophy (get smaller), ultimately returning to pre-exercise levels. Generally, the longer a person has been training, the longer it will take to lose muscle tissue. Unfortunately, many people don’t adjust their caloric intake when they cease weight training. Since muscle increases metabolic rate and allows the body to burn more calories, weight training affords you with the ability to consume more calories. When training is discontinued, you must reassess your eating habits and take in fewer calories to account for a slower metabolism. If calories are not reduced, you will ultimately gain weight and give the illusion of having your muscle turn into fat.
Resource: Virgin Active
Food – Reading Food Labels
These days people are becoming a lot more aware of what is added or removed from food products and are learning to keep a close eye on what is displayed on the food label. Many products try and deceive us by expressing the nutritional value of the product in hidden terms, but there are ways of monitoring this and getting what you need from the label or “nutritional value” table. Luckily there is a South African Food Legislation Document in the pipeline which will help to regulate what is allowed to be put onto food labels, but for now learning how to understand a food label will go a long way. Some food labels can be very simple; others can become quite complicated and offer a large amount of information. Here’s what to look for:
Total Fat content
For a food to be considered “low fat”, it should contain less than 3g fat per 100g. “Fat free” foods should contain less than 0.5g fat per 100g. Watch out for labels that say “reduced fat” or “90% fat free” because this does not actually mean that it is low in fat. A “reduced fat” product only needs to have 25% less fat than the original product so can still have quite a high fat content! Remember that although “low fat” is less than 3g fat per 100g, this doesn’t mean that you only have to choose foods that are that low in fat. As long as you ensure that your entire meal contains around 10g-13g of fat you are on track.
Saturated fat, Unsaturated fat and Trans fatty acid content
The more detailed labels will break fat content down into total fat, saturated fat, unsaturated fat and lately even trans fatty acids are labeled. Choose products with a greater percentage of unsaturated fats and try to avoid trans fatty acids as much as possible. Look out for the term “hydrogenated vegetable oils” in the ingredient list as this is another term for trans fatty acids. Keep in mind that even too much of the “good fat” can be harmful.
Energy content
This is one of the trickier things to recognize. Sometimes a product can boast that it has ZERO or NIL fat but in reality it actually has a high energy content. Energy that is not used up efficiently through daily activities or exercise is stored in the body and converted to fat. Energy can be expressed in calories (cal) or kilojoules (kJ). Each calorie is equivalent to 4.2 joules. These days most people refer to kilojoules. This is 1,000 times greater than a joule. So 1 kilocalorie (1 kcal= 1000 cal) is equivalent to 4.2 kJ. It is important to be aware of how much energy a food product contains, but just counting the calories can often lead to one not including sufficient nutrients in the diet.
Carbohydrates
Carbohydrates are a rich form of energy but this also depends on its form. Simple and complex carbohydrates release glucose into the blood at varying rates and this has lead to many products indicating a Glycaemic Index value. Carbohydrate foods that break down quickly during digestion have the highest G.I. factors. Conversely, carbohydrates, which break down slowly, releasing glucose gradually into the blood stream, have low G.I. factors.
Low G.I. (Less than 55)
Intermediated G.I. (55 – 70)
High G.I. (More than 70)
If you are looking for a food product that can provide a lasting energy release then one with a low G.I. is better. If you require energy quickly, then one with a higher G.I. is better.
Protein
Protein is usually given as a single value or as a percentage of the recommended daily allowance (RDA) for adults. It is recommended that the amount of protein you eat makes up 15 – 20% of your diet.
Fibre
These values are indicated as either a total value or are broken down into soluble dietary fibre and insoluble dietary fibre. Fibre is essential, but as with anything else, too much of a good thing can do more harm. A food which is an excellent source of fibre will contain at least 5g fibre per 100g, but as long as you look out for foods that contain at least 2.5g fibre per 100g you are making a good choice.
Vitamins and minerals
Products containing any vitamins or minerals are very eager to display them and have numerous ways of doing so. It is better to get your minerals and vitamins naturally from your food rather than taking supplements. By reading the labels you will be able to see what nutrients you are eating. The packaging is only allowed to mention a vitamin or mineral if it will provide at least 1/3 of the Recommended Daily Allowance (RDA). Just remember that food preparation and various food combinations can have a large effect on how many nutrients your body will actually absorb.
Preservatives
Many preservatives such as Tartrazine, Mono Sodium Glutamate (MSG) and Sulphur Dioxide (SO2) can cause allergic reactions and are usually clearly displayed on the label. Those products that do not contain them are even more graphic at ensuring that the customer sees that that are “preservative free”.
In a nutshell, there is much about a product that can be learnt from its label. If there isn’t a label, this can be a sign to be cautious. If there is no nutritional value table but there is an ingredient list you will be able to have an idea of what the nutrition content is- if the first few ingredients are high fat or high sugar ingredients then be wary of the product.
So next time you go shopping make sure you have a few more minutes to glance at the food labels and fill your basket with a healthier selection of groceries.
Hi everyone, so how was your weekend? Let me start at the confessing part. I had a horrible cheat day on Saturday!
On the one hand I’m glad it happened and on the other I felt so condemned…Have you felt this way before? It’s terrible…I had sushi,2 cup cakes, 5 caramel vodka shooters (I’m not even a drinker) and to top it all of a real traditional plate of food… It was my sisters 30’th birthday party on Saturday and it was held at the hotel so you can imagine the buffet…
But I must say after that my mind was so set on what was to come that I was so over every single craving I could even think off!
As mentioned I got flue like symptoms since Friday so I could not gym on Saturday but believe me after my bad eating I hit the gym first thing Sunday morning. I had an amazing session and just realized once again how good it felt to be active and in the gym… This is really such a passion and I love every moment spent in the gym! It use to be an obligation at times in the past but now it is such a big part of me.
Now the exciting and good news: I visited the USN head office yesterday to drop of my passport and what an amazing experience. When I arrived I was so overwhelmed by the moment and could once again not believe how far I have come in the last 12 weeks. With the help of USN supplementation I reached my goal that I once thought will only be a dream. I have met Gareth – He was truly the one person guiding me throughout this challenge! What a true inspirational guy to look at if you want to see true passion towards his occupation and what he does. I believe he is changing one person at a time through his knowledge and advice.
And then……I got the news….that made my year. They approached me to be the face of a product launching in January. What a true honor. I believe in this product wholeheartedly and it will be an honor for me to testify how it changed my life or to be the face of such a campaign.
I can tell you today that I will never ever look back and from here on forward my focus will be to only look better, reaching people, helping others reach their full potential. I believe that every woman/man out there need to look and feel their best. Everyone deserves it.
I get allot of questions about nutrition, abs, training etc and will post in detail about this.
I can tell you one thing good nutrition is absolutely key to a better physique. This is not a quick fix and it will require hard work and much dedication. This is a mind shift and lifestyle change. Yes it will be a challenge but take the first step today, for I promise you today you won’t regret making that decision.
So we are on our way on holiday and I can’t wait to sit on the beach…I got some special immune booster capsules from USN so hopefully the flu symptoms will disappear.
They said I must take this week to rest and just have a good time but there is no way I can’t go to the gym or have a nice jog along the beach.
I have my yoga mat packed my ab roller and my kettle ball so I have enough to keep me busy with. We were visitors at a gym club in Centurion last night! Nothing like your home branch. Did not know where the equipment is, the weights is diferent everything is just different. Amazing how use to our environment and the regulars in the gym we get.
I tried to look for a gym in ballito do you perhaps know of one? If so please leave a comment here.
Have a super day.
Claudine
Hey everyone…How is your weekend so far? I am officially on leave and wow how amazing does that feel. I am sick in bed but I still feel great ;-).
I must say it is a killer not to be able to go to the gym being sick, but it is better to doctor myself now. Who wants to be sick on holiday at the beach?? We are going to Ballito for a week or so and I can’t wait. I will definitely stick to my diet and I’m taking my running shoes, dumbbells and yoga mat with for those early morning training sessions. I wanted to transfer my gym contract there for the week but there is no virgin active :-(… It is in times like this that planning and sticking to clean eating is crucial and important. I have worked so so hard that I just WONT give it up in one week. I will pack the healthy beach snacks for those cravings, but will not indulge in the food like I use to over December holidays!
Recap over the last week: This week have been a week filled with emotions like I can’t describe in words or over a post. It was a 12 week journey that came to an end, final preparations in gym, final measurements, final photo shoot, writing and compiling my winning report and so the week was packed full of to do’s. But what an excellent week it was.
I am excited about what is ahead. This 12 week total body transformation may have come to an end but that is only the beginning for me to what is to come.
I will be visiting the USN head office on Monday where I will personally hand in my passport for the competition as well as discuss my maintenance diet and supplement changes! Looking forward to that and will keep you posted!
I want to thank USN South Africa and everyone involved in this campaign – 12 Week Body Transformation. I can confess today that it exactly what it says! I was always the one pointing fingers saying it is impossible to make such a big transformation in your body, or those people must get paid to do that advertisement, or that is some good editing skills etc. But today I can wholeheartedly say that I believe in the product with my whole heart and that I am proof that change is possible!
You can give hundreds of excuses why you can’t do it believe me been there, sayings like this: I don’t have time for gym, I don’t have time to plan or make healthy meals, I have an underactive thyroid I can’t lose weight or things like I have depression I can’t use any medication/tablets or products, my lifestyle does not allow such drastic change….
Yes you can go on forever making excuses and each one listed there was what I used…Until I wanted it bad enough.
Today I can tell you this: I am no longer tired, don’t have a headache every single day, don’t have mood swings, don’t struggle with panic attacks/anxiety anymore, and don’t feel bloated. There is so many things I can mention here why it is so worth the effort to how you will feel at the end. But the shift must happen/take place in your heart!
I will walk this road with you and share all the advice I possibly can. You can ask me. If it is personal and you don’t want to comment on the blog feel free to email me at mailto:bodyandlifestylechallenge@gmail.com
You absolutely do have the power to change…Believe in yourself! Have a super fabulous Saturday.
I DID IT!
Those 3 words is what is going over and over in my head.
Today is the end of my 12 week challenge and how exciting, for now the journey ahead starts!
I was a little emotional this morning when I realized I did it… I can tell you today that the feeling of achieving something like this for yourself is PRICELESS…
I am excited, sad, emotional and happy and all the emotions you can think of, that is what I am currently experiencing while sitting here.
This is the biggest “personal” achievement in my life – I never thought I could transform my body the way I did but I tell you today that when you set your mind to it and if you want it bad enough you will and CAN do it.
I have worked so hard but every drop of sweat was so worth it…
I have lost 8.70kg in 12 weeks and 15.08% of fat.
As the end of my 12 Week Transformation Challenge is in sight, emotions are running high at times and there is so many questions going through my head…
What if I could have done more, what if I did more Abs, what if I did not have that toffee ;-), what if and if and if. Until I realized the following: I have given it my ALL, I have tried my best and that is what matters. Nothing more nothing less – By giving things your best is the BEST!
For everyone out there and especially my sister Mashinke this is for you. We have worked HARD and persevered throughout this challenge…We have the rest of our lives ahead to make healthy choices and to reach those many goals.
Focus on where you are at now and don’t live or walk in regret. Life is too short for that. If you have worked hard reaching some goals or by making some lifestyle changes – Be happy and stop being so hard on yourself!
Have a super awesome day and share with others the BLISS inside you on this beautiful day!
“Free”
“Low”
“Light/Lite”
“Reduced/Less/Fewer”
“Percent Fat Free”
“High/Rich In/Excellent Source”
“Good Source”
“Lean”
“Extra Lean”
“Healthy”
Resource: Jamie Eason
Hi everyone sorry if I was a bit quiet these last couple of day I was just so busy with functions and work that I just didn’t have the time to update my blog. 😦 How was your weekend and how is your week so far?
I can’t believe that my challenge end date is on Thursday (10 November), this truly feels so unreal. Those about to start the challenge believe me 12 weeks go by fast…
Today is day 6 of my dehydration cycle and I was fine up to today but I am really starting to feel tired and don’t know where I will get the energy to go to gym again this afternoon. Will just have to ;-).
I started writing my winning report and will deliver it to the USN head office on Monday, the day before I leave for my Ballito holiday. I am so looking forward to this I can’t tell you how much I need this break and to spend some good quality time with my hubby. I booked my two yorkies into a kennel in Ballito and man is this a stretch. At least they will be close by and I can go and pop in whenever! They are my babies and I love them so much. I can’t leave them behind for I have no one that can look after them or whom I trust enough ;-). This 12 weeks was lots of commitment, focus and allot of my time was spent on the success of this challenge that most of my energy went into it.
Remember today that Balance is KEY! Take the time to focus, set goals and plan ahead but focus on where you are today.
The end date of this 12 weeks: Believe it or not but I am happy and sad at the same time. I definitely have to set some new goals, for this is sometimes a good way to stay motivated and always good to set some goals and to have something to work towards!
I must honestly say that even though I have worked so hard over the last 12 weeks I am still not at the point where I want to be. There is still hard work ahead and my training program will definitely be adjusted to reach my goal physique. I am actually looking forward to slow down with my training program in the way that I was in such a hurry to reach cutting phase that I skipped a big part of my Phase 2!
After the challenge I will sit down and really do some research about some nutritious meals. Living healthy doesn’t need to be distasteful. There are so many good recipes out there that are very healthy. I can’t wait to try making Jamie Eason’s Protein biscuits etc. You have to make your diet interesting so that it is a lifestyle and not a “diet”. The moment your head think diet you can be doomed for failure.
I will definitely upload it on my blog once I have compiled some good recipes. Do you have any to share?
Training wise this last week was great; see my training log. The intensity is tough and I must say I am looking forward to my holiday next week. I will have to jog every morning and evening for I cannot get to the gym where I am going! I do have hand weights and yoga matt for my abs sessions so will take this along. At the moment my routine in the gym is more like a circuit with different exercises and 4 sets each repeated with 20+ reps then rest for 2-5 minutes and repeat for 4 sets! Obviously a drop in weights for the repetitions is much more!
This week I will do two muscle groups per day. For example Back/Abs in the morning and Chest/Calves circuit followed by some cardio in the evening. This is an exciting phase of the training program just wish I had a week longer for this cutting phase but oh well what’s done is done! I may be too hard on myself, for it really feels like my progress slowed down over the last 2/3 weeks!
Although I am the one preaching about throw out the scales now I am on it every other day.lol. Maybe because of my last measurements that was such a disappointment and with Gareth telling me they made a mistake and I must go for a second measurement that I am under 10% fat! Well I didn’t go for a second opinion will just have to see on Thursday!
So I just spoke to my photographer about our shoot on Thursday and man I am so excited and nervous at the same time. His brainstorming some ideas with me that I really like, but will have to see what we decide to do :-). Love it when creative’s come together. So my final measurement is on Thursday morning 7:00am and even though I don’t think there is a major difference in my measurements I will just be positive and see! My photo shoot will be after measurements!
I just realized that this 12 week challenge may come to an end but living healthy and reaching my ultimate goal does not have a deadline! From here I can only look better and take my time to reach my ultimate look.
Take every day as it comes and set some goals for yourself and realize that every decision you make now will have an effect later.
Here are some tips on 10 Ways to stay motivated. I got it from Jamie’s site
Make Working Out a Key Part of Your Life:
Schedule it in, and put it on your calendar. Make it a real commitment. It is a lifestyle change, not a temporary fix.
Choose a Convenient Gym:
Choose a gym or a place to work out that is convenient and close to you.
– Set Attainable Goals Instead of saying, “I aim to lose 40 lbs” or “gain 10 lbs of muscle,” set weekly and monthly goals to increase your reps or weight and/or increase your cardio.
Start Off Slow:
Don’t go in and work out so hard that you make yourself too sore to move. Focus on form and getting into the groove.
– Vary Your Routine Doing the same thing over and over will likely result in a plateau. Try to change your sets, reps, weights and/or rest period between sets at least once a month.
Keep a Journal:
Keep a journal and hold yourself accountable to making improvements. How will you know when you get there if you can’t remember where you’ve been?
Use the Buddy System:
Train with a friend to keep up the energy. There is nothing like some friendly competition to spur a good workout.
Hire a Trainer or Coach:
There will be days when the last thing you’ll want to do is spend time at the gym. A professional knows how to motivate you on those days, and you will be more likely to go when you’re paying someone.
– Be Patient Make a promise to yourself to stick with it for at least 3 to 4 months. Consistency is key! Mark your calendar at the 3 or 4 month mark and if you stick to it, reward yourself with a new outfit or a vacation.
Get Enough Sleep:
Lack of sleep will derail your training program faster than anything. You will likely overeat to compensate for energy and/or skip the gym all together.
Hi all how is your week so far? My week is great and I have to say I’m going through emotions like never before…
Good ones though and occasionally the mixed emotions. I get ALLOT of queries about the last 11 weeks of my transformation, and there is so many things to write about but then I will go on forever.
There is one thing that I want to share about this journey so far and that is the following:
There is NO quick fix in undergoing such a body transformation and no pill / supplement will give you overnight results, and it is so important to know that SUPPLEMENTation is exactly what it says. It is a supplement to a healthy diet! Not a replacement of food whatsoever. I am definitely a walking testimony that changes CAN take place in your physique or lifestyle but that it will require hard work and much dedication. I believe in my heart that anyone can do it, but you will have to make the decision within yourself that you will persevere! Set a goal and be motivated. For motivation is what will get you started…You must have the will to succeed. I really did put in ALLOT of effort, hard work, intense training and clean eating over the 11 weeks and that is what gives the results.
I had measurements this morning and it was disappointing to see that there is almost no change! See measurements page / progress gallery if you would like to see the results. I did send my measurements through to Gareth at USN and he said it is definitely wrong? I don’t know anymore. He said I must go for a second measurement.
I started with my dehydration cycle today and I have never done this before 🙂 always a first time! I cannot believe that today marks Week 11 of this challenge of mine – Time goes by so fast… It feels like only a few days ago that I woke up crying feeling “ugly”, fat, tired and bloated.
I’m so relieved that those days are finally over, and I will never ever look back. I will love my body as a temple of God and will look after myself like I am suppose to. I will respect my body by knowing what I put into it. NO I am not saying I will never have a treat or a take away or whatsoever I’m just saying that I will be more aware of what I eat or drink and definitely more specific on my portions!
Yesterday was a great training day. I did legs in the morning and some Zumba in the afternoon. I LOVE ZUMBA and believe it is the best high intensity workout/cardio for me. Because of the fact that I so enjoy what I do is what helps to burn those calories even more. So after all, this is a fun exercise with benefits of some good cardio. Have you tried a Zumba class at your gym? The girl giving Zumba at my gym is so passionate about it and you can really see the hard work/effort she puts in by her preparation for each class. You can see when someone is passionate about what they do.
Training 2 November
Training Morning: Legs
Gym: 6:12 am
Calories: 327 kcal
Calculated fat: 31%
Duration: 56 min
Average heart: 135 Maximum: 174
Fitness and fat burn improving
Training Afternoon: Some Calves and Zumba
Gym: 16:59
Calories: 634 kcal
Calculated fat: 21%
Duration: 1hour and 33 min
Average heart: 145 Maximum: 181
Maximal performance improving
Training 3 November – I did Back & Biceps
Gym: 5:19 am
Calories: 527 kcal
Calculated fat: 34%
Duration: 1 hour 38 min
Average heart: 131 Maximum: 166
Fat burn and fitness improving
Hi everyone today was a tough day…I am on my stimulant free day and man do I get tired on these days? I definitely need a pre-workout on stimulant free days, just for the extra focus!
Because of my starch/carb dropping the energy levels are low but just keep telling myself it is ok and that it is essential for the last conditioning to take place. I am in a stage where I need to be so FOCUSED and not to let my mind let me think any different! The mind is powerful and you need to get to a place where you can decide what you meditate on. It will get hard, you will get discouraged at times but that is when you need to focus and focus once more.
Don’t put your confidence or source of motivation in other people for you definitely not going to get it there! Get focused by your own willpower!
I took my “ouma” for some grocery shopping today and man it felt like torture looking at all those muffins/chips/donuts etc. I was so hungry at the time and she didn’t make it any easier by offering some of her “treats”. Never the less I did not give in to temptation and I am proud to say that. It is so easy to give in to (unhealthy) snacking but you have to stay strong when temptation steps in.
These last few weeks are only the beginning for me and being serious about fitness. There was nothing like the feeling of reaching Elite Fitness on my Polar training watch! This may sound stupid to some but this is another goal that I set for myself way back. I never reached it for I did not train correctly. I was either over training in the wrong Zones or did too much High Intensity training. This is not always the answer guys! You have to learn to know your training zones for your results to be efficient! Getting into competition shape for the first time ever is definitely a learning school for me. I look at bodybuilders/fitness athletes in a way different perspective! I have respect for the ones competing in the fitness industry, for let me tell you it is hard work and perseverance is absolutely KEY!
So training wise I did Cardio in the morning, Chest/Shoulders for the afternoon followed by an Action Netball game (this was not planned). Don’t know if you remember that I told you I do Action Netball for the fun of it, but then I had to stop a few weeks back for my shins gave me problems and I could not take the risk for this to affect my competition preparations! But then they asked me so nicely yesterday to come and help out that I could not say no! It was great fun though but today I feel the shins again! After the challenge I will definitely take the time to see someone about this!
Training Morning: Cardio
Gym: 5:43 am
Calories: 363 kcal
Calculated fat: 30%
Duration: 58 min
Average heart: 139 Maximum: 168
Fitness improving
Training Afternoon: Chest and Shoulders | Action Netball
Gym: 16:24
Calories: 667 kcal
Calculated fat: 24%
Duration: 1 hour 52 min
Average heart: 137 Maximum: 191
Max performance improving
Diet for the day:
1/3 Oats
6 Raw Almonds
1 Serving Whey Protein
10:00 Serving – 1 Serving Whey Protein
Lunch:
100gram steamed fish with green steam it veggies (broccoli and cauliflower)
15:00 Afternoon Snack – One serving whey protein
Action Netball:
After Netball: 1 Serving Whey Protein
Dinner:
100 gram grilled fillet
1 Cup Mixed Steam It Green Veggies with cauliflower and broccoli
Green Salad with avo
“Unless you change how you are, you will always have what you’ve got. We can have more than we’ve got because we can become more than we are.” – Jim Rohn
Hello everyone, so how was your Monday? My day started off with an awesome gym session.
Diet for the day:
1/3 Oats
8 Raw Almonds
1 Serving Whey Protein
10:00 Serving – 1 Serving Whey Protein
Lunch:
1 Tin Tuna with a big green salad
Late afternoon after gym 18:00 – One serving whey protein
Dinner:
100 gram steamed fish
1 Cup Mixed Steam It Green Veggies with cauliflower and broccoli and beans
Cucumber Slices
Half Avo
1 Small Peach – Just had to
Before bed – 1 Serving Pure Protein IGF-1
Ok everyone so as you all know by now I am in the de-carb phase of the challenge, that means cutting out unnecessary carbohydrates. Some things that changed is: No more rye bread, potato or starch in the afternoon, no more “1” small glass coke zero from here, no more coffee/fat free milk/xylitol. Only green veggies as far as possible, green beans, asparagus or broccoli, no more spices or the occasional drop of Nandos pepper sause ;-). Have to confess I just can’t seem to cut the salt and vinegar spice although I know I absolutely HAVE TO!
Less red meat and more Tuna/Fish and Skinless Chicken Breasts oh and no more sushi for now. If I really crave sushi it has to be in the afternoon. NO SALT or sodium rich foods.
When de-carb – You will feel tired, depleted and fatigued, but you force your system to burn fat. This is an uncomfortable, but very essential part of getting the best physique. Cardio will be particularly uncomfortable as you have very low energy levels.
In general: I’m really starting to see drastic changes in my body and I realize that the end of the competition is in sight and I am actually sad about it. Hehe. Just the thought of doing a competition can drive you more towards your goal than you think. But that is definitely not the end of my journey. This new lifestyle and passion for fitness, my blog and by being and inspiration to others will definitely not stop there.
I started this blog from day one firstly to keep myself accountable but more so to reach other people. Helping others, being an inspiration and to have a portal where all with the same goals/fitness goals etc can come together and can share some stories/advice or by being an inspiration to each other.
If there is anything you would like to know more about please let me know and I will make sure we get it done.
People are starting to ask me questions and this is definitely something to get use to! The supplement sales rep at Dischem actually asked me if I won’t consider competing in the fitness industry! Well that question came unexpected but let me tell you one thing it got me thinking! I realized during the challenge how much I really do enjoy this. Even though I have been active most of my life by playing sports, trained etc I never did it right! I thought I’m living a healthy lifestyle but I never really did. I thought I had my health under control but I never did, I thought I had my general well being under control but I never really did…What I am trying to say is that even though I thought I’m living a rather healthy lifestyle I did the opposite. The convenience of drive thru restaurants, take always, quick and easy options is on the rise and believe me I know how convenient it is. You won’t feel all bad in the beginning, you won’t pick up weight in the first month, you won’t have immediate health alerts but you can be sure that that will be the result in the wrong run. I don’t want to preach here and I don’t want to tell you to never have fast food again that is NOT the idea but as a walking testimony I want to encourage you to live/maintain a healthier lifestyle for the reward of the feelings you will experience is far beyond the effort of healthy living.
P.S I have measurements on Thursday…
The bottom line is: Live healthy and start making those small adjustments everyday!
Have a super amazing blessed week and I will be posting soon!
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