Look and feel good expo
Hi I went on the website www.ifeelgood.co.za for the Look and feel good expo and I just decided that I am definately going…
Click on the link and read more about it.
Don’t know where I will get the energy for that is an intense work week for me. Aardklop Festival from 4-9 October. We are fully booked and have a few shows here at the Elgro Hotel.
Will you be going to the look & feel good expo? What I have heard about this is that it is definitely worth going to so hey why not go and check it out.
Top tips on cellulite management
Cellulite occurs in up to 95% of the female population. Cellulite does not occur as a result of being overweight – although weight can contribute to the problem – and many thin people also have cellulite. There is not a lot of forthcoming information or research on the negative effects of a low pH level, especially when it comes to one’s appearance and health status. An optimal pH level in the human body is 7.4, and an average is around 6.3 and many people are a lot lower. Many women are unaware that a body that is more acidic may actually help to cause cellulite amongst other health problems.
Adopting a more alkaline diet and ridding yourself of acidic foods may help reduce the appearance of cellulite. Here is a closing thought – one glass of a carbonated beverage has a pH of 2.5. You would have to drink 30 or more glasses of water with a pH of 10 to neutralise the effects of this! Raising and maintaining an optimal pH level could help you get rid of cellulite.
Top tips on cellulite management:
1. Any effective cellulite reduction programme includes cardiovascular exercise. Cardiovascular exercise is best performed early in the morning on an empty stomach at a moderate to high intensity. The benefits of a cardiovascular/ resistance combination based training plan have been proven to be most effective at long-term weight management and sculpting.
2. Cellulite is fat. It is stubborn because it gets caught between bands of connective tissue. In order to reduce fat, you need to alter your diet. A well-developed diet can only benefit your health.
3. Another important exercise element for cellulite reduction is strength and conditioning movements (resistance). Resistance training can include free-weights, machine and body movements to increase muscle tone and target cellulite prone areas. The compounded benefits of resistance training include an improved tone and definition, improved muscle function and co-ordination, and increased metabolic and thermogenic function as well as an improved bone mineral density, which can ward-off osteoporosis later in life.
4. You need to be aware that you have a goal to reach. Look at the bigger picture, but understand that there are many short-term goals to achieve first. Make sure that you are following the diet, training plan and using the right supplementation along your journey to a cellulite-free physique. Do an Internet search for a role model, and keep this picture on some ‘high-traffic’ areas in your home and office so that you are constantly reminded of what you want to achieve. This way, you will remain motivated.
Exercises that help reduce the creation and appearance of cellulite:
Squats:
1. Start with your legs a little wider than shoulder width apart. Keep your gaze forward, lift your shoulders up, back and around and stick your chest out. Your abdominal muscles should be gently contracted into your straight spine.
2. Bend your knees and lower your body, as if sitting down in a chair on a slow count of four. Do not allow your knees to extend past your toes. Keep your weight on your heels and stick your backside out.
3. Return to the starting position on a slow count of four. (Variation: When you return to the starting position, slowly lift one leg straight and behind you. Lower the leg back down and when your foot hits the floor, immediately begin your squat again and repeat with the other leg.)
Lunges:
1. Take a large step back so that your feet are staggered. Plant your front foot and lift your back heel so that your weight is pressed into the ball of the back foot.
2. On a slow count of 4, gently let both knees bend, being careful not to let your front knee go past your toes.
3. On a slow count of 4, rise back up to the starting position and contract the muscles in your backside and hamstrings.
Tip: Keep your torso straight, perpendicular to the floor. Don’t pitch forward as you lunge.
Isometric exercise means that the muscle contracts but doesn’t go through a range of motion. Here’s how you can do an anti-cellulite isometric exercise.While standing, contract the areas of your body that have cellulite, namely your backside hips and thighs. You should have your pelvis shifted slightly forward with your abdominals tightened in towards your lower back. Hold in this position for 30 seconds while breathing through your nose. Next, shift your pelvis back, sticking your backside out and contract all of the above muscles and hold for 30 seconds while breathing through your nose.
Finally, bring your legs shoulders width apart and lower your body as if you’re about to sit down. Stay in this position and contract your muscles for 30 seconds while breathing through your nose.
Plank-Raise Toner: Lie down flat on the floor with your arms by your sides. Put your feet up on a chair. Lift your whole body up from below your shoulders. This means that your head neck and shoulders will be on the floor and the rest of your body will be in a diagonal line (plank.) Try to have your lower body take your weight without putting too much strain on your arms.
Next, slowly lift one leg up slowly for a count of 10 seconds and lower slowly for a count of 10 seconds. Now switch legs and do the same. Keep your abdominals contracted while you do this.
Revitalizing the Abdominal Crunch
Keep your head and neck in line with the spine. The best way to remember this is to not let your chin touch your chest. This error takes the focus off the abs and can strain your neck.
To maximize the feeling on the abs, try and reach straight up in the air as though trying to push your palms up onto the ceiling. This will make your abdominals work harder.
Most people forget the negative or lowering part of the crunch. Fight gravity on the way down from the top of the crunch to really get a burn.
Never anchor your feet (e.g. have someone hold them down or wedge them under something) when you’re doing any kind of ab work. This will activate muscles known as the hip flexors (muscles that function to bring the thigh towards the midsection). You want to isolate your abdominals and minimize hip flexor involvement for best results.
Don’t hold your breath when doing ab work. The abdominals play an important role in breathing. By limiting breathing, you will be limiting the work on your abs. The best way to breathe is to exhale on the way up and inhale on the way down.
To make the crunch easier, keep your arms flat on the floor. This reduces the amount of weight you must move.
Different intensities in cardio explained
What do you guys like to do for your medium intensity cardio?
There are a number of types of cardiovascular training which can help you meet your fitness goals. Each has its own advantages and disadvantages. Some types of training are better for advanced trainers while some are more appropriate for beginning trainers.
1. Low Intensity, Long Duration Cardio
This type of training involves intensities of around 40 to 60% of Maximum Heart Rate. It is basically something slow, easy, continuous and long (over 40 minutes). This can be walking, cycling, jogging, etc. You should be able to converse comfortably while doing it (called the talk test). This type of training is good for people just getting started with cardio work. It is reasonably good for fat loss, especially in very obese people. It is also the least demanding form of aerobic training.
2. Medium Intensity, Medium Duration Cardio
This involves aerobic work done at around 70% of max HR. It is harder, therefore it cannot be done for as long, usually between 20 to 40 minutes. This is the next step up from the low intensity work. This type of training can be used for fat loss and for increasing aerobic capacity. It is characterized by the beginning of heavy breathing but not so much that you are soon out of breath and must stop.
3. High Intensity, Short Duration Cardio
This version of aerobic work is done at around 80 to 85% of HR max. That point, at 85% of your HR max, is generally considered to be the Anaerobic Threshold, though this can vary depending on genetics and fitness level. This is a very demanding form of training. It is done for between 5 to 20 minutes generally, depending on fitness level and intensity.
4. Aerobic Interval Training
The first way of doing aerobic interval training involves doing a period of moderate to high intensity aerobic work, alternating with a period of rest of low intensity work, e.g. 3 minutes of fast running then 1 minute of slow walking, repeated 4 times. You can vary the intervals and intensities to your liking, e.g. 10 minutes of moderate work, 2 minutes easy, 1 minute hard, or perhaps 5 minutes hard, 5 minutes easy. The key is variation during the work while not working so hard that you must stop completely.
5. Anaerobic Interval Training
This type of training involves going hard for short periods of time then resting for equal or longer periods of time. It is done at intensities of 85 to 100% of your HR max.
Here is an example of how it works: sprint as hard as you can for 30 seconds, walk for 30 seconds, sprint 30 seconds, walk 30 seconds, etc. Repeat 3 to 6 times depending on fitness level.
6. Fartlek Training
Translated from Swedish, this means speed play.
Basically, you mix up all of the above types of training together into one session. You might run for 10 minutes, sprint for 30 seconds, walk for 2 minutes, run fast for 2 minutes, jog slowly for 5 minutes then sprint again. It is a good way to work through the entire intensity spectrum as well as to prevent boredom.
7. Circuit Training
Circuit training is basically aerobic weight training. Set up a number of stations with a variety of exercises that work the entire body, e.g. bench, curls, pulldowns, leg curls, etc.
Use a fairly light weight that you can lift without going to failure for a preset period of time. You will do each exercise continuously for a specified time interval, e.g. 1 minute at each station and go through the cycle 1 to 3 times. You can mix in treadmill work, skipping, cycling, etc. to add variety. It is a reasonably good way to do aerobic work and weight training work at the same time.
It also has the advantage of working the entire body instead of just the legs as most forms of aerobic training do.
8. Tabata Method
This is a very intense type of interval training that involves short, VERY high intensity work periods with very short rest periods. An example of this would be sprinting (about 90 to 95% of all-out) for 15 seconds then resting for 5 seconds then doing it again.
The Tabata Method can be done with any type of cardio activity and can also be done with weight training as well.
Journal day 33+34: 19-20 September 2011
Hey all happy Monday…New week, new challenges and new beginnings
for some.
How was your weekend?
Be motivated this week, give it your all. We all do get the off days, I know that believe me but that is why we have each other…to encourage each other in tough times.
I bought Phedra Cut Slim packs today and I can’t wait to drink it.
Today and tomorrow are my stimulant free days – so no xt’s for me ;-). At least now I have something to look forward to on Thursday…
Training wise it’s going ok. I really do feel discouraged at times when I walk out of the gym with 200kcal burned and no sweat. It just doesn’t feel right for a cardio junky like me. 😉 I know I must take my eyes of from the calories burned etc but it just doesn’t feel good! I am seriously going to read up on this matter for I need to know what is it that makes your gym workout as effective as possible and worth the effort. I can not lift the weights heavier to get my heart beat up. I cannot do more reps than I’m already doing…So what is this that’s getting to me! I will just have to go figure.
This is what I did in the gym the last two days:
Morning Session: Back and Biceps
Gym: 5:52 am
Calories: 290 kcal
Calculated fat: 41%
Duration: 1 hour 6 min
Average heart: 120 Maximum: 166
Fat burn improving
Evening Session: Legs and Calves Not all of it though
Gym: 17:32 pm
Calories: 254 kcal
Calculated fat: 37%
Duration: 54 min
Average heart: 123 Maximum: 167
Fat burn and fitness improving
Morning Session: Shoulders and Abs and the rest of last nights legs (Seated Calf Raises, Squats)
Gym: 5:54 am
Calories: 199 kcal
Calculated fat: 48%
Duration: 1 hour
Average heart: 109 Maximum: 152
Fat burn improving
Date: 12.09.2011 – 18.09.2011
12.09.2011 - 18.09.2011
Date: 12.09.2011 – 18.09.2011
Duration: 10:48 hours for the week
Calories: 3622 kcal
Feedback: You seem to like training quite hard. However, the program you’ve chosen in fact requires less!
Advice: Watch out for over-training. This week, train less in zone 3.
Journal day 31-32: 17-18 September 2011
Hi all I have updated the progress gallery with my 4 week progress pics...
It is amazing how much of a difference it makes to rather look at the progress pics than just looking at yourself in the mirror…
I would advice that you do the same. This will result in you actually seeing where you need work, focus areas etc. I started with some sun bed sessions so you will see the slight difference in skin tone ;-).
And then oh my I can’t believe I am sharing this with you…I have the 3 biggest “spots/pimples” on my face. I have NEVER in my almost 26 years had a pimple and NOW all of a sudden my face looks like…..What is strange is that it was not like a pimple it was more like a water “thingy” difficult to explain. I am so self-conscious about this…I think it is maybe because of my body that is in a cleansing/detox phase, I don’t know.
In general about the weekend: It was 100% clean eating for me and all my supplements was taken as usual so not going to post that. Yesterday was my rest day and I was working at the lodge yesterday and today!
I decided that I am going to join in on the mountain bike trail with the group this morning and wow it was awesome. I only did 18 km mountain biking with some up hills and dirt road…This was tough for me for I have not done this before and to top everything of the wind was blowing like crazy. It was fun at the end, I enjoyed it!
Mountain Biking
Gym: 7:34 am
Calories: 635 kcal
Calculated fat: 18%
Duration: 1 hour 15 min
Average heart: 159 Maximum: 184
Maximal performance improving
How was your weekend? Oh I did have Sushi yesterday was delicious as always, I just opt for the non mayo sushi :-).
Tomorrow is a new week and new challenges, stay focused and positive. Don’t get discouraged if the progress gets slower. Focus on your gym program/cardio and set a goal for yourself for this week.
Enjoy the rest of your Sunday afternoon. I am so tired and think I will be in bed early! And if you have popcorn with the 20:00 movie, have it in moderation, popped with extra virgin olive oil 😉
Some pics of the weekend:
Journal day 30: 16 September 2011
Morning Session: Rest of my Shoulders/Abs workout + Chest and Triceps
Had one Phedra Cut Slim pack mixed in 500ml water. Tastes great!
Started of with 3 minutes walking and 12 min jog.
Shoulders/Abs
Chest and Triceps
Added 3 Sets of 15 bench dips!
Gym: 5:44 am
Calories: 374 kcal
Calculated fat: 37%
Duration: 1 hour and 13 min
Average heart: 127 Maximum: 168
Fat burn improving
Breakfast Meal 1:
Half cup cooked Oats
1 Scoop Pure Protein Shake
After breakfast:
2 x CLA 1000′s
Mid-morning meal 2
1 Scoop Diet Fuel
30 min before lunch:
2 Phedra Cut Ultra XT
Lunch meal 3:
1 Small Skinless Chicken Breast, Half cup cooked Brown Basmati Rice, less than half a cup mixed veggies
After lunch:
2x CLA 1000′s
16:00 – 1 Dieet fuel serving
16:30 – 2 Phedra Cut Ultra XT
Abs and 10min stepper
Gym: 16:37 pm
Calories: 199 kcal
Calculated fat: 37%
Duration: 38 min
Average heart: 127 Maximum: 160
Fat burn and fitness improving
Dinner:
1 Apple
1 Orange
Steamed mixed veggies
Small Avo
I promised myself two weeks ago that I will treat myself with a cappuccino my all time favorite but I never did. So I bought the decaf nescafe cappuccino but I don’t know this cup isn’t even like a treat for it doesn’t taste as expected.
This weekend is a hectic one working wise. Must be at work tomorrow at 5:30 to pick up a group at the hotel to take them to the lodge for birdwatching. Then we havena group to take on a mountain bike trail. I will be the photographer and guide tomorrow in the back up vehicle. I’m thinking about joining in on the short route on Sunday. Will still see how I feel.
What are you up to this weekend? Hope you stay motivated and let this be a cheat free one.
P.S The moment I get time I will take 4 week progress photos and will upload them thereafter!
God speed,
Claudine
Journal day 29: 15 September 2011
Ok so it was measurement day and I am happy about my results…
I did not go to the gym this morning but went this afternoon for some Cardio and to work in my Shoulder/Abs workout.
Things didn’t quite turned out the way as planned. First of all it was very rushed for the zumba started at 16:15 and I worked until 16:00.
The first NO NO, was when I forgot to drink my mid-afternoon Diet fuel shake! I was to rushed and decided to have a apple on my way to gym, that also didn’t happen!
Got to the gym and had an awesome Zumba session – but I must admit I overdid it today. After 789kcal calories burned later I was exhausted. But as you know this “give it my all” attitude I decided to go and do my Shoulder and Abs session that I missed this morning.
Well two exercises or so later I started feeling very dizzy and not ready to go further. I told my sis we must rather go and give it another go today. I was glad I made that decision for you must always listen to your body.
This is a RULE FOR ME!
This was my day supplement and diet wise:
Wake up: 2 x Phedra Cut Ultra XT
Breakfast Meal 1:
2 Pieces Wheatbix with water was again to rushed to cook oats
After breakfast:
2 x CLA 1000’s
Mid-morning meal 2
1 Scoop Diet Fuel + 1 Green Apple
30 min before lunch:
2 Phedra Cut Ultra XT
Lunch meal 3:
Rye bread, half tin tuna and cucumber
After lunch:
2x CLA 1000’s
16:30 – 2 Phedra Cut Ultra XT
DID NOT HAVE MY DIET FUEL SHAKE! BIG NO NO
Gym Evening Session: Zumba Cardio
Gym: 16:22 pm
Calories: 789 kcal
Calculated fat: 19%
Duration: 1 hour and 33 min
Average heart: 159 Maximum: 195
Maximal performance improving
I only did the first two today and will work in the rest tomorrow!
Dinner:
2 Skinless Chicken Drumsticks +- 100 gram
Mixed Veggies (Green beans/Broccoli/Carrots)
4 Cucumber Wheels
After Dinner: 2 CLA 1000’s
Ever wondered about your protein shake?
Please advice: I am on Day 27 of the Challenge I’m female and was wondering about my protein shake. My PURE PROTEIN IGF-9 is almost finished and I don’t know what to buy next. Don’t know the difference between 100% Whey Protein / Pure Protein IGF-9 / PURE PROTEIN HYDRO-6 IGF-1. Will you advice. I drink this after my gym session in the morning with my oats and sometimes before bed 1 scoop if I had 2 training sessions. I do have my normal Diet Fuel shakes through the day. Claudine
USN SA – Ultimate Sports Nutrition
You late evening shake should be a complex protein (6 proteins) such as USN Pure Protein IGF-1 (both IGF-9 and Hydro-6 have bed discontinued, but may be available in the trade for a short period of time until stocks sell out). This complex protein source digests over a longer period of time, ensuring that you protect your lean muscle tissue during your sleep cycle, preventing catabolism and enhancing recovery.
100% Whey Protein is a fast digesting (2 protein source) supplement that can be used immediately upon waking, with breakfast, as a mid-morning and mid-afternoon snack during the last 4 weeks of the Challenge and as a post-workout snack to enhance recovery. It is very versatile as a product because of its varied use, however, it should not be taken pre-bed because it can affects tryptophan uptake and the high BCAA content in the blood-brain barrier that may have a negative effect on your sleep cycle.
Regards, Gareth
Measurement day
I had my measurement session this morning and I am excited and feel that I am making progress.
Today 15.09.2011
Today is week 4 and I have lost a total of 4.4 kg and 7.41 % body fat so far. I am starting to feel the results and looking forward to the next 8 weeks. It is hard work but absolutely so worth it I promise you that.
If you want to know more about this challenge you are more than welcome to ask some questions under leave a comment. I will get back to you and if I don’t have an answer I will make sure I get one from the relevant people.
Have a super blessed day and I will post today’s journal tonight after gym.
USN SA said I must let them know how measurement went and this is what I send and the reply I got from Gareth from USN:
They really do support us all and that is fantastic people relations. I give credit to Gareth and the USN team by really making each and every customer feel valuable. I will promote USN and their product wholeheartedly for the “customer care” I get from them is fantastic not even to start with the results. Keep it up!
“Hi Gareth/USN, I am on week 4 today with the challenge and went for measurement this morning. In total I have lost 4.4kg so far and 7.41% body fat.I am super excited about the results and I feel so amazing since I started with the challenge. It’s hard work but 100% worth it. Check out my blog www.lifestylechallenges.wordpress.com! LOVING #USN. I cant wait for the expresso clip to be uploaded on the web today. Claudine”
USN SA – Ultimate Sports Nutrition wrote:
Your results are fantastic, and they really do reflect on your dedication towards achieving the ultimate goal of weight management. It is Challenge, but the rewards are worth every hurdle. I will have a read through your blog to see how you are going, your difficulties and the successes you have achieved along the way.
Good luck with the remained of your Challenge and you are more than welcome to contact me for any assistance either on Facebook, or on gareth@usn.co.za”.
Regards, Gareth
Journal day 28: 14 September 2011
And it is Wednesday, one day closer to measurement day…I am excited and nervous at the same time. Don’t know why if I know I am almost 100% cheat free so far.
Today was legs in the gym and this is what I did:
Wake up: 2 x Phedra Cut Stimulant Free
Gym Morning Session: Legs/Calves
Gym: 5:49 am
Calories: 191 kcal
Calculated fat: 47%
Duration: 68min
Average heart: 111 Maximum: 153
Fat burn improving
Started with my 10 minutes on the air walker
Legs
Hip Abductor:
Set 1: 15 x 30kg | Set 2: 15 x 37.5kg
Hip Adductors:
Set 1: 15 x 30kg | Set 2: 15 x 37.5kg
Seated Leg Press:
Set 1: 12 x 37.5kg | Set 2: 12 x 37.5kg | Set 3: 12 x 37.5kg
Legs went ok this morning I just can’t get my heartbeat up when doing this…I am in Zone 1 most of the time. Even though this is better for fat burn it is frustrating to me. It feels as if I am walking out of the gym and didn’t do much…
Breakfast Meal 1:
Half a cup whole-wheat Pronutro
After breakfast:
2 x CLA Green Tea Capsules
1 Scoop Pure Protein
Mid-morning meal 2
1 Scoop Diet Fuel + 1 Green Apple
30 min before lunch:
2 Phedra Cut Stimulant Free
Lunch meal 3:
Rye bread, half tin tuna and half table spoon lite mayo and cucumber
After lunch:
2x CLA Green Tea
16:30 – 2 Phedra Cut Stimulant Free
Was not in the mood for a shake rather had an apple before gym!
Gym Evening Session: 20min stepper/60 Zumba Cardio
Gym: 16:52 pm
Calories: 637 kcal
Calculated fat: 19%
Duration: 80min
Average heart: 157 Maximum: 190
Maximal performance improving
Then it was some Cardio time, my favourite:
Dinner:
100 gram Fish
Mixed veggies: Green Beans, Carrots, Brocolli
1 Small Avo
1 Glass coke zero
After Dinner 2 x CLA Green Tea Capsules
Journal day 27: 13 September 2011
Ok, so I ended up not doing abs last night. 😦 Will just have to work it in today.
This is how my day went.
Wake up: 2 x Phedra Cut Ultra Stimulant Free
Gym Morning Session: Chest and Triceps
Gym: 5:40 am
Calories: 281 kcal
Calculated fat: 42%
Duration: 1 hour 22 min
Average heart: 118 Maximum: 160
Fat burn improving
This is what I did in the gym this morning:
Started with 5 minutes on the bicycle
5 min rowing machine
I added 3 sets of 12 Triceps bench dips
Skipping for 2 minutes
Triceps Push-downs: 37.5kg x 3 Sets of 12/15/15 reps
3 min Stepper machine
Breakfast Meal 1:
Original cooked Oats half cup
After breakfast:
2 x CLA 1000
1 Scoop Pure Protein
Mid-morning meal 2
1 Scoop Diet Fuel
30 min before lunch:
3 Phedra Cut SF
Lunch meal 3:
Rye bread, half tin tuna and half table spoon lite mayo and cucumber
After lunch:
2x CLA 1000′s
16:00 – 1 Scoop Diet Fuel
Dinner:
8 Californian Rolls Sushi – Avo and Salmon
Gym Evening Session: Cardio / Abs
Gym: 17:00pm
Calories: 246kcal
Calculated fat: 38%
Duration: 56min
Average heart: 123 Maximum: 154
Fat burn and fitness improving
This was overall a good day except for the part where we got a call out for fires at and around our lodge. The fires was caused by lighting and it was terrible…We just prayed for rain and at the end the wind turned and our farm did not burn. Thank goodness for that, I just feel really bad for all the other farmers who’s farms burned…
Have you started with with making lifestyle changes? Even though you don’t do the challenge start making changes somewhere.
Have a super evening all…
Journal day 26: 12 September 2011
Happy happy Monday all, I hope you woke up positive and ready for the new week. Try to push yourself harder this week. Go the extra mile on your diet/training and I promise you will get results. Transform the way you think about this. If you failed on some days it is now time to put that behind you and to focus on your end result/goal. Don’t give up but get up.
Wake up: 2 x Phedra Cut Ultra XT
Gym Morning Session: Chest and Triceps
Gym: 5:44 am
Calories: 270 kcal
Calculated fat: 39%
Duration: 75 min
Average heart: 119 Maximum: 170
Fat burn improving
This is what I did in the gym this morning:
7 min Stepper with intervals
Also did 3 sets of Barbell Bench Press – The reason I did this between barbell/dumbbell was: Barbell and dumbbell training is usually combined to ensure a between all-around effect, hitting the muscles from different angles and ensuring that stabilizer muscle tissue mass is also trained to total fatigue for an improved result.
I added 3 sets of Triceps Pushdowns on the dipping machine with 37.5kg x 12 reps per set and 1 minute rest.
Ended with a 10 min jog
It was fun in the gym this morning. You know why?? The reason is because I was so confident in my program and in what I am doing. This may sound crazy but I changed my gym program COMPLETELY! I study the program the night before and I take my file with my program for the day with the images to the gym. I also write in what my kg’s are how many reps done etc. Remember how I told you how easy it is to get confused and to start running around like a chicken with an off head…Well that is where I found myself a week ago. That was the last time I ever felt that way about a gym program…
I got the perfect 12 week program and this is what I am going to stick to 110%, I have read up about it for hours and hours and this is from a trusted source. I don’t care if Pietie / Sarie from the gym tell me otherwise this is the one. It gradually helps your body to adapt to weight training as a woman and not like those programs that expect you to get everything right in day 2 with 20 exercises, super sets etc. Ladies and gents it is CRUCIAL to be comfortable and trusted with your gym program. Even if it takes you a months to find the right one; when you get it stick to it and make it work for YOU!
Breakfast Meal 1:
Original cooked Oats half cup
After breakfast:
2 x CLA 1000
1 Scoop Pure Protein
Mid-morning meal 2
1 Scoop Diet Fuel
30 min before lunch:
2 Phedra Cut Ultra Xt
Lunch meal 3:
Rye bread, half tin tuna and half table spoon lite mayo and cucumber
After lunch:
2x CLA 1000′s
16:30 – 2 Phedra Cut Ultra Xt
16:30 – 1 Scoop Diet Fuel
Dinner:
2 Skinless Chicken Drumsticks
Half Small Avo
Half cup Veggies
2 CLA 1000 Capsules
1 Cup rooibos tea made by my hubby 🙂
When I press post I will start with my ab exercises. Tomorrow is stimulant free days so please hold thumbs I don’t ge discouraged or to hungry, for I have realized that my hard days is the stimulant free ones.
Tomorrow is Back and Biceps and maybe a Kata Box class later the afternoon, looking forward to that. Will keep you posted.
Have a good rest!
Journal day 24-25: 10-11 September 2011
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
- My view today
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
Journal day 23 – 9 September 2011
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!
Journal day 21-22 (7-8 September 2011)
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
Journal day 20:
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
Journal day 19:
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
Be firmly planted…
Psalm 1:3
And he shall be like a tree firmly planted [and tended] by the streams of water, ready to bring forth its fruit in its season; its leaf also shall not fade or wither; and everything he does shall prosper [and come to maturity].
Monday: 5 September 2011
Hi all, first of all welcome to a new week…Hope everyone had a refreshing weekend and that you are ready for the week to come. Let us be focused, encouraged and strong.
Here is a thought for the day:
When there is a lack of encouragement it leads to depression, despair, failure and separation, and this prevent people from reaching their potential in life. We all need encouragement, and I emphasize that simple encouragement is one of the most important ways we have to begin a love-revolution in our society. “Joyce Meyer”
Proverbs 28:1 Amplified Bible (AMP)
1THE WICKED flee when no man pursues them, but the [uncompromisingly] righteous are bold as a lion.
Wanneer daar ‘n gebrek aan aanmoediging is, lei dit to depressie, wanhoop, mislukking en skeiding, en dit verhoed dat mense hul potensiaal in die lewe bereik. Ons het almal bemoediging nodig, en ek beklemtoon dat eenvoudige aanmoediging een van die belangrikste maniere is waarop ons ‘n Liefde-revolusie in ons samelewing begin. “Joyce Meyer”
Spreuke 28:1
Die goddelose hardloop weg al jaag niemand hom nie; die regverdiges het die moed van ‘n leeu.
Be there for one another, encourage each other and motivate each other where you can. We all come to a point sometimes where we feel slightly discouraged or overloaded with all the responsibilities we face on a daily basis. When things get tough turn to God. He is there for you 101% every step of the way.
Have a wonderful week and if there is anything post a comment and I will get back to you!
Journal day 16-18
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
Journal day 15: 1 September 2011
Measurement day:
Today was measurement day and I was excited and nervous at the same time. I was so sure about the hard work I’ve put in but there were still that small doubt in the back of my head. We are sometimes so afraid of disappointments or sometimes even to hard on ourselves!
Well the measurement session went well, or I think so :-). I am happy with the progress so far and will keep up the hard work. I cant wait to see a definite change in my body. To start toning and getting into the shape I always wanted to be in, but we have to be patient because good things takes time…Don’t get discouraged if you don’t see immediate results.
Before we know it our 12 weeks will be over and we can start to enjoy the new lifestyle and to focus on maintaining the figure you’ve always dreamed about!
This is how my day looked like:
Wake up 2 Phedra cut ultra (Whoop whoop no more stimulant free for 5 days)
Gym: Morning Session – General Cardio – Abs, Rowing, Stepper
Gym: 5:48 am
Calories: 350 kcal
Calculated fat: 26%
Duration: 51min
Average heart: 147 Maximum: 177
Fitness and maximum performance improving
Breakfast Meal 1:
1 Pack Oatso Easy with water
After breakfast:
2 CLA 1000
Mid-morning meal 2
1 Serving Diet Fuel
Small Naartjie
30 minutes before lunch: 2 Phedra cut Ultra XT’s
Lunch meal 3:
Half tin tuna with lite mayo mixed in
Cucumber
3 Cherie tomatoes
After lunch:
2 CLA 1000
15:00 – Diet fuel shake – 1 Serving
16:00 – 1 Phedra cut Ultra xt
Small Naartjie
Dinner:
Chicken Stir fry (was not great steamed so did not eat much)
Small Naartjie
Gym: Evening – Action Netball
Gym: 17:34
Calories: 275 kcal
Calculated fat: 22%
Duration: 42 min
Average heart: 145 Maximum: 193
Maximum performance improving
Expresso TV Clip – 2 September 2011
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 🙂
Measurement 1 September
Second Measurement: 1 September 2011 – Week 2
Second Measurement 1 September 2011
Wow what a morning – I went for my two week measurement and I was so nervous can’t tell you! I did not know what to expect. The results after the two weeks is amazing and I am very happy so far.
Now it is important to stay focused and to still give my everything for the next ten weeks…I have to say the Weight Training (with clean eating obviously) is what makes the difference and I realized the importance of the combination today at measurement.
Ladies it is crucial to work in those weight training days and I promise you it works, and you will get to the point where you will start enjoying it! As women we get discouraged / insecure when it sometimes comes to weight training. We can easily feel intimidated by those weights staring at us and even all the tough guys with their muscles ;-). But hey once you get the hang of it and you start to learn the machines you will start feeling the confidence within.
If you don’t know all the machines here is a tip: insert the picture / illustration with the name of the machine etc. This works great for me and you don’t have to stand around clueless not knowing what exercise is next.
If you don’t get the fast results you are looking for at measurements don’t get discouraged or give up. I promise you that your hard work, clean eating and endurance WILL pay off.
You are heading to a happier and healthier you!
Share your measurements with me. I will take the front and back photographs today to see if I can see results. A photograph always speaks a thousand words they say…
Journal day 14: 31 August 2011
Wake up: 2 Phedra Cut SF
Gym Morning :
Calories: 178 kcal
Calculated fat: 42%
Duration: 48 min
Average heart: 119 Maximum: 153
Fat burn improving
Breakfast Meal 1:
1 Packet of Oatso Easy
5 Almonds
2x CLA Green Tea Capsules
Mid-morning meal 2
1 Small Green Apple
1 Serving Diet Fuel Ultralean
30 min before lunch 3 Phedra cut SF
Lunch meal 3:
90g Lean Mince (90% lean)
1 Cup Mixed Veggies – Stir fry
After lunch:
2 CLA Green Tea Capsules
16:30 – Diet Fuel Ultra lean shake
Before Dinner: 3 x Phedra cut SF
Gym Evening : Cardio
Calories: 317 kcal
Calculated fat: 28%
Duration: 51 min
Average heart: 141 Maximum: 170
Fitness and 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
Was a awesome day but cant wait to be back on the Phedra Cut XT’s tomorrow!
Tomorrow is measurement day and I am so nervous for some reason…Will keep you posted.
Journal day 13: 30 August 2011
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
Journal day 12: 29 August 2011
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
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