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Will you accept the challenge

Summer is around the corner and you don’t want to end up standing around the corner because you are to shy to have fun out in the summer sun!

It is now the time to take back control and become the best version of YOU. I was the skeptical one about transformations or weight loss journeys and the Before & After photos you see so publicly posted here, there and everywhere – UNTIL I took up the challenge and did it myself…I want to encourage you to take 12 weeks of your life and dedicate it to your health & well being and in the process be transformed not only physically but mentally.

This was my journey and I want to share with you that IT IS POSSIBLE. Yes it will be tough at times but I promise you today it will be worth it. I did the USN Ultimate Sports Nutrition 12 Week Body Makeover Challenge not once but twice and I was transformed indeed.

After my pregnancy I was left with LOADS of weight that I gained and I never thought it was possible to see my six pack again {achieved by my first challenge} and then I did…

Believe

I wish I can carry each one of you to the finish line and inspire you to do it for yourself. Wish I can personally share my journey with each one and encourage you. You deserve to feel amazing and confident and beautiful inside out.

This is just a “tool” for a lifelong journey. At first I didn’t know where to start or what supplements to use or what program to follow – then I opened my USN Started pack and there it was – ALL the information compiled to educate me while taking on the biggest life changing challenge for myself. It made life easier and I was no longer overwhelmed by all the information out there, everything that I needed to assist me in reaching my goal was there…Before I knew, it became a lifestyle and I will never look back.

Yes we all stumble somewhere along the road but the question is; Will YOU get back up and take control?
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For more info on this Challenge follow the link and be sure: It is LIFE CHANGING!

http://www.usn.co.za/body-makeover/body-makeover-challenge/body-makeover-home-56.html

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It is all about the journey…

My topic today is: It is all about the journey…

HEALTH | FITNESS | LOVE | COMMITMENT | DEDICATION | TEARS | SWEAT | JOY = REWARD – only to mention a few keywords, there is so much to say…

As most of you know I’m prepping for the WBFF South Africa taking place Friday 20th & Saturday 21st June 2014 at Carnival City Casino. This will be my first ever Fitness Stage Bikini Competition and believe me what a journey indeed.

WBFF South Africa

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I took a moment to sit down and recap on how far I have come and in the process I realized my deep passion for the sport! From being so unhealthy, fat, low self-esteem to being fit, happy, content, and blessed where I’m at. Some people say but WHERE do I start…Or they think about the duration of the journey to reach their goal and that in itself is discouraging for some BUT today I want to encourage YOU!

Take the first step, you will never look back!

This sums it up for me:

Working out and eating clean doesn’t have to be a chore, have fun with it…

motivation

You have to get the right mindset and stop seeing this as an obligation and a chore, but rather an investment in your health and overall life.

So many moan non stop about their diets, the schlep of working out, prepping food etc…Well I cannot wait to food prep not even to mention my gym hour.

As a single mommy this to me is absolutely necessary. Doing something for myself only for it to be a benefit to my beautiful princess girl. I want to be the kind of mommy to whom she will look up to and see an example of living a healthy lifestyle. I want her to value herself enough to one day take care of her body & mind. I believe with working out and a good nutritional diet there comes a sense discipline and commitment. This I believe will form part of your everyday life whether in your workplace or in an environment surrounded by others. Be an inspiration to yourself first and then to others. Believe in yourself and you’re halfway there.

People ask me how do I get abs, or have time to food prep or go to the gym, or how do I get the time with a 1 year old girl? Well I make time and prioritize and set boundaries with certain things in my life!!

Well let me tell you it is all about consistency. I have abs all year round, why? Because this is my lifestyle this is part of who I am. I don’t believe in quick fix diets etc and I don’t see my lifestyle as being on a diet. I love my food and I make sure I fuel my body with the best. And yes of course I cheat and have sweets and the occasional night out partying but AGAIN its about consistency. No matter what I stay to my routine and I will be in gym the following day. Stop condemning yourself for the bad choices you make. Get up and go on…

“If you correct your mind, the rest of your life will fall into place.” Lao Tzu

Make it fun and love the journey…

This is some of the pics of my journey the last month or two…

Let me start at the beginning – This little beauty is my little princess. She is what my life is about. I live, breath and do EVERYTHING for her. I strive to be the BEST EVERY single day.

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This is what my life is about…LOVE this angel with my life

Secondly I want to share my excitement that I my sponsorship with USN Ultimate Sports Nutrition has been extended for another year. I’m so grateful to be part of the USN family and so passionate about the brand. I believe in the best and only the best and this is the ONLY Supplements that I use…

Thank you USN for an amazing 3+ years I am honored to represent the Brand. Visit the website or please do ask if you need more information: http://www.usn.co.za/

I adjust my supplement plan as I go along to form part of my goal.

USN

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My monthly supplement supply. Blessed to be sponsored by the best!

The beginning of my journey to WBFF…

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All about dedication & having fun in the process..

week 1&2

My food prep for week 1 & 2

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I lift & squat bro…Love my new training vests…

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Then the USN Gala Evening – This was the high-lite of my evening when I had the honor of meeting Bella Falconi. Wow she is a true inspiration. Again an athlete who breaths success and who is a true example of consistency.

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Myself and Bella Falconi – She is such an inspiration.

This is my current progress on the ABS – I’m going for 8 😉 so lets see how the definition goes along as my diet gets adjusted

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Progress

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Then thank you for each and every one of my Blog & Facebook & Instagram & Twitter followers. There is so many amazing people that I got to meet over time and I appreciate each one of you. If you havent followed me yet please do so @ClaudineKidson

Every comment, every like, every share, every Inbox message is what makes this journey even more rewarding. I want you to be the best version of yourself.

Good-luck to all those prepping for shows – Be YOUR best!

Have a super amazing Easter Weekend and don’t overindulge more than you can handle 😉 Stay fit and think fit…

Love,
Claudine

YOUR life can and WILL be changed!

If I could do it so can you!

First things first…Do you want to enter the USN 12 Week Challenge 2012 then you have to start by purchasing your 12 Week Body Transformation Starter Pack. Supplements included in the starter pack will be:

(This will last you approximately 3-4 weeks)

  1. Pure CLA 1000 (45’s)
  2. Phedra-Cut Ultra XT (60’s)
  3. Diet Fuel Ultralean (1kg)
  4. Protein Dessert (454g)

What I would add to this:

  1. Women’s Ultra Two-a-day Daily Vitamin
  2. USN OMEGA PRO 3,6,9
  3. Phedra Cut Ultra SF (for the evenings) / Lipo

If you don’t want to enter the competition and only do the Challenge you can buy the products separately. There are great specials available and I would suggest you buy the combo packs for they work out much cheaper in the end.

Next: So lets do a quick breakdown on each product explaining the function of each supplement.

Tip: It is a good idea to get clued up on the supplements that you will be using. Not only to educate yourself on the role it plays but for you to know what you are fuelling your body with. As the Challenge Progress we will add to the supplements but for now this is the most important…

Before I begin it is so important to know your supplements and what you put into your mouth. Why do I use USN? First of all I must give them credit on their AMAZING customer support and advice.

Gareth Powell from USN has been of amazing support throughout my Challenge. All my questions have always been answered and more. So before I go any further thank you Gareth and the team at USN for making each customer/individual feel valued as a client and for the exceptional products!

This is the link to their website: USN – Ultimate Sports Nutrition

Email Gareth at USN should you have any queries on this 12 Week challenge or for some advice: info@usn.co.za

Trust me even though this is allot of information make the time to read through it and get the foundation right of your knowledge beforehand.

WOMEN’s ULTRA TWO-A-DAY
DAILY VITAMIN

A daily multi-vitamin designed for the female who requires an essential supplement for a balanced, nutritious diet.

PRODUCT OVERVIEW

USN WOMEN’S TWO A DAY is a scientifically formulated, nutrient rich multi-vitamin/multi nutrient, designed for the active female who has specific micronutrient demands for the continued maintenance of good health, immune support and energy availability.

WHEN

Daily with breakfast.

BENEFITS

  • Increased energy levels
  • Improves overall performance
  • Stimulates cognitive function
  • High in antioxidants

Improves immune function

OMEGA PRO 3,6,9
ADVANCED CELLULAR ANTI-OXIDANT

A combination of Omega-9 (mono-unsaturated fatty acids) and Omega-3 and -6 (poly-unsaturated fatty acids). Omega-3 and -6 are Essential Fatty Acids (EFA’s).

PRODUCT OVERVIEW

USN OMEGA PRO consists of a combination of Omega-9 (mono-unsaturated fatty acids) and Omega-3 and -6 (poly-unsaturated fatty acids) – Omega-3 and -6 are essential fatty acids.

All these fatty acids are necessary for the formation of healthy cell membranes, the proper development and functioning of the brain and nervous system, and for the production of hormone-like substances called eicosanoids (thromboxanes, leukotrienes, prostaglandins).

These chemicals regulate numerous body functions, including blood pressure, blood viscosity, and vasoconstriction, immune and inflammatory response. They have profound beneficial effects on the body an influence hormone production, immunity and cardiovascular health in addition, they keep the skin and other tissues youthful.

WHEN

  • Daily with food.

BENEFITS

  • Optimises metabolic function
  • Balances hormone production
  • Promotes cardiovascular health
  • Boosts sports performance
  • Reduces exercise related pain

PHEDRA-CUT LIPO XT
EXTREME THERMOGENIC FAT LOSS ACTIVATOR

Phedra-Cut Lipo XT provides all the benefits of the Phedra-Cut Ultra XT, but now includes a patent-pending encapsulated form of premium, highly concentrated natural capsicum extract, Capsimax™, which protects the esophagus and gastric barrier from the burn often experienced with cayenne pepper and its extracts. Due to the protective nature of this encapsulation, a higher quantity of capsicum actives form part of the formula, making it even more effective as a weight control aid.

PRODUCT OVERVIEW

USN’s Phedra-Cut Lipo XT is an advanced fat loss activator, consisting of a synergistic blend of botanical ingredients, which have proven to assist in effective weight control.Not recommended for pregnant/lactating women.

WHEN

  • Prior to meals.

BENEFITS

  • Thermogenesis
  • Supports a healthy metabolism
  • Reduced carb absorption
  • Appetite control
  • Reduced glucose production in liver
  • Inhibited fat cell formation (Anti-adipogenic activity)
  • Mood & mental acuity enhancement
  • Anti-oxidation during fat breakdown
  • Energy boosting

DIRECTIONS FOR USE

As a dietary supplement, take 2-3 capsules 2-3 times daily, 30 minutes prior to meals/snacks. If training early morning, take 2-3 capsules prior to workout, and then follow with breakfast directly after training. Phedra-Cut Lipo XT is not recommended after 4pm.Take Phedra-Cut Lipo XT for 5 consecutive days of the week and stop use for 2 days before continuing again (2 off days).Optional: Take 3 capsules Phedra-Cut Stimulant Free 30 minutes before your evening meal to prolong the weight control process to an even greater extent throughout the evening.
During the 2 off days of not using Phedra-Cut Lipo XT, it is advised to use Phedra-Cut Stimulant Free 2 times per day, 30 minutes prior to meals.

or

PHEDRA-CUT ULTRA XT
FAST ACTING THERMOGENIC FAT BURNER

An advanced, multi-phase extreme thermogenic, fast activating fat loss activator, scientifically formulated to rapidly increase fat metabolism, appetite suppression and to boost energy production.

PRODUCT OVERVIEW

PHEDRA-CUT ULTRA XT is an advanced fat loss activator, consisting of a synergistic blend of natural ingredients, which have all proven to assist in safe and effective weight loss.

Benefits of PHEDRA-CUT XT:

• Increased fat burning activity (incl. abdominal fat)
• Blood glucose regulation (which may eliminate cravings)
• Reduced carbohydrate absorption
• Appetite suppression
• Reduced glucose production in the liver
• Reduced fat accumulation
• Inhibit fat cell formation (Anti-adipogenic activity)
• Mood and mental acuity enhancement
• No estrogenic interactions
• Anti-oxidation during fat breakdown
• Energy boosting

WHEN:

Prior to meals.

BENEFITS

  • Increased fat burning activity
  • Advanced blood glucose regulation
  • Reduced carbohydrate absorption
  • Appetite suppression
  • Reduced glucose production in the liver
  • Mood and mental acuity enhancement
  • Inhibits fat cell formation
  • Antioxidant effect
  • Energy-boosting
  • Non-hormonal

PHEDRA-CUT ULTRA STIMULANT FREE
FAST ACTING NON-THERMOGENIC DAY AND NIGHT FAT BURNER

A non-stimulant primary weight loss supplement designed to optimise the metabolic pathways associated with increase fat and carbohydrate metabolism without increasing thermogenisis or central nervous system activity.

PRODUCT OVERVIEW

PHEDRA-CUT ULTRA SF has been formulated for individuals wishing to achieve optimal weight-control and energy levels, without central nervous system stimulation.

It can also be used in combination with Phedra-Cut Ultra XT to continue the weight-regulating process during the night as well as over weekends.

  • Increased fat burning activity (without CNS stimulation)
  • Blood glucose regulation (which may eliminate cravings)
  • Reduced carb absorption
  • Appetite suppression
  • Reduced fat accumulation (also in liver)
  • Mood & mental acuity enhancement
  • Anti-oxidation during fat breakdown
  • Energy boosting
  • May lower the level of CRP (C-reactive protein) in the body and hence reduce leptin resistance.

WHEN

  • Prior to meals.

BENEFITS

  • Decreases weight and fat mass
  • Suppresses appetite
  • Improves blood glucose regulation
  • Reduces starch digestion
  • Inhibits amalayse enzyme production
  • Improves thyroid function
  • Increases fat and glycogen metabolism
  • Improves metabolic function and energy levels
  • Non-hormonal

PURE CLA 1000
ADVANCED BODY TONER

A non-stimulant weight loss supplement that supports weight loss and the metabolic processes involved with fat burning. With further health benefits including blood sugar regulation to promote a lean physique.

PRODUCT OVERVIEW

Conjugated Linoleic Acid is seen as a “wonder nutrient” that occurs naturally in a wide variety of foods such as beef, some dairy products and turkey.

This “wonder nutrient” has been scientifically proven to inhibit the process that is responsible for the deposition of fat in the body (especially in the abdominal and leg areas). CLA directs the body to use fat reserves for energy. Research has shown CLA to increase lean muscle while reducing body fat. A number of other studies also revealed dramatic cholesterol-reducing effects with CLA supplementation.

USN CLA 1000 primarily provides the Cis 9, Trans 10 and Trans 11, Cis 12 isomers in a 50:50 ratio, as recommended for optimal efficiency. Supplementing with CLA should result in a leaner, healthier body.

WHEN

  • With or directly after meals.

BENEFITS

  • Promotes fat metabolism
  • Protect lean muscle mass
  • Increases energy expenditure
  • Anti-cancer properties
  • Enhances immune function
  • Powerful antioxidant
  • Prevents high cholesterol

DIET FUEL ULTRALEAN
LOW-GI SLIMMING SHAKE

Premium high protein
Low-carbohydrate meal replacement
Contains the USN Lean System for effective weight management

PRODUCT OVERVIEW

USN DIET FUEL ULTRALEAN represents the newest and most advanced technology for the reduction of body fat as well as the maintenance of lean muscle tissue.

This delicious, low-GI, low-kJ meal replacement formula provides you with a complete, nutritious meal for anytime of the day. It contains all the essential nutrients in adequate quantities to ensure healthy and lasting weight loss.

The USN Lean System blend consists of N-Acetyl-L-Carnitine, HCA (Hydroxycitric acid) and a high level of bio-available Calcium, which has been shown to assist the weight-loss process through various effective mechanisms (excluding central nervous system stimulation).

The formula has a high fibre content to increase satiety levels and to assist with digestion. The reduction in hunger is further promoted through the addition of 25g High Biological Value Protein from various sources, which triggers a natural weight loss hormone (PYY) in the body.

The high quality Protein substrates also assist in improving Protein synthesis, regulating blood sugar levels to reduce cravings and improving overall health. Lactazyme is added to assist in the breakdown of Milk Protein and improved absorption.

WHEN

  • As a dietary supplement
  • Two servings daily at 10:00am and again at 3:00pm

BENEFITS

  • Muscle retention
  • Muscle growth
  • Stabilises blood sugar levels
  • Suppresses appetite
  • Increases fat and glucose metabolism

Remember to take your first “BEFORE” photos with your measurements the day you start your challenge.

I’m here to assist you if you have ANY QUESTIONS. My 12 week training program as almost done for those who will be interested.

Take on this Challenge you CAN DO THIS, you will never ever look back.

Happy Friday,

Claudine

Click on the image to download your diet for your fridge!

USN – Post Challenge Claudine 22 May 2012

Hi all my fit and fabulous friends. If you’ve missed Expresso this morning check it out here.

Stay motivated throughout the cold winter months, set new goals and make sure you keep your program interesting at all times!

Don’t let the winter months get to you and set you back on where you want to be. During the colder months we tend to reach out to warmer comforting foods and beverages. Make sure to go for the healthier options!

Keep up the hard work and work around those cold mornings, even if you don’t always feel like it get out of bed go to gym and before you know it you will feel energized and ready for the day!

Pumpkin/Cashew Protein Mini Breads

Ingredients:

250ml Applesauce baby food

1 ½ Tsp Ground Ginger

2 Tsp Ground Cinnamon

1 Tsp Xylitol Sugar

½ Tsp Clove

1 Tsp Baking Soda

1 Tsp Baking Powder

½ Tsp Salt

2 Tsp Vanilla Essence

4 Large Egg Whites

+- 200g raw pumpkin or as much as you prefer (cook after measuring and then mix together)

2 Cups Oat Flour (Ground oats until like flour)

½ Cup Fat Free Milk

2 Scoops Vanilla Whey Protein

½ Cup Ground Cashew/Walnuts

Directions:

Preheat the oven to 180 degrees

Spray your baking tray (squares) with non-sticking spray

Combine dry ingredients and mix well, add baby food, raw pumpkin and Fat Free Milk together.

Spread the batter into your baking tray and bake for 25minutes. (Can be longer; test the middle of the mini bread to see if cooked right through)

12 Mini Bread

Inspired by Jamie Eason

 

 

Saturday-Monday 22-24 October: Day 66-68

22-24 October 2011 (Day 66 – Day 68)

Happy Monday all my wonderful blog followers whom I don’t even know who is reading my blog ;-)…But again thank you for visiting my blog and for those who comment! They really help a lot and always come on the perfect time!

This is only the beginning of my journey and this blog will go on after this 12 week challenge is completed.

So let’s start at the beginning: How was your weekend? I had a wonderful weekend apart from some disappointments. So let me get the confessions of from my chest ;-). On Saturday we had a wedding and how difficult was this to plan or eat beforehand for the wedding started at 16:00?? My weekend started with an awesome gym session Saturday morning before we were on the road to Pretoria…Everything went great until the evening when it was time to have dinner. I had a small piece of fillet, with salad, mushrooms (think canned) and then….a pumpkin fritter with little bit of caramel sauce! Yes I know I know…Only one but this is not where it ended! Then came dessert, oh my, oh my only seeing the desert table was like being in heaven lol. See the pic. I just had to capture it even though you can’t really see what it smelled or looked like in real life! I had 2 marshmallows, a handful of sweetie heart sweets, two Mari biscuits and some unsalted biscuits, a mouse mallow (only half of it then I threw it out of the car window) and then two ginger heart biscuits! I recon it could have been much worse hey? This was hectic and I felt HORRIBLE/TERRIBLE after all I had. I condemned myself to a point where I felt very guilty. UNTIL I realized NO WAYS this is not healthy thinking patterns and what is done is done…I had to make a mind shift and realize that by meditating on the past or things that went wrong will only pull you down. So it is behind me and hey this was my first real cheat in almost 10 weeks.

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This is a new week and now it is time to keep my eyes focused on the end result. I already feel like a new person after almost 10 weeks and hey isn’t this what it was all about in the first place. I started this challenge to feel better about myself and comfortable in my clothes etc. We tend to be way too hard on ourselves. Are you the same?? If you put less pressure on yourself things will tend to go more naturally!

I took leave for this coming Friday for the model photo shoot that I have told you about…I am excited and nervous at the same time. Have no clue what to wear but I am excited about my hair, makeup and nail appointment. Wonder what I am going to do with my hair. Any suggestions? I must say I like Jamie’s hairstyle it’s just a schlep in the gym for I don’t have the time to dolly up for gym.

Well again I hope you have a blessed week filled with lots of energy and smiles.

Saturday Training Morning: Cardio
Gym: 6:07 am
Calories: 392 kcal
Calculated fat: 22%
Duration: 1 hour 6 min
Average heart: 150 Maximum: 179
Maximal performance and fitness improving

I spend some time on the treadmill and jogged my 4.5km or so! I am not a jogger but hey with my Phedra cut slim pack I seem to be a natural lol!

I decided to join my sister in the gym for the last 3 weeks of the challenge to assist each other with the verbal motivation 😉 but I must honestly say I hate doing weight training in the afternoon. The gym is PACKED and there is no equipment available when needed. This makes it extremely difficult during this Phase where super setting plays a big role! There is no time to wait for some equipment. But hey if we can help each other why not. For now I do my cardio hour session in the morning and my weight training session in the afternoon? I am very use to training twice a day for this is how I have trained the entire year, but have to say I will definitely take it slower after the  challenge and only train my 5 / 6 days a week!!!

Thursday is measurement day and I am little skeptical on what the results will say…My weight is definitely on a point where I don’t even lose one gram! Don’t know why. Think I am on 48.4kg now and no clue what the fat percentage will be on Thursday. Don’t think it dropped too much though.

Monday 24 October 2011

Monday Training Morning:
Gym: 5:45 am
Calories: 283 kcal
Calculated fat: 35%
Duration: 1 hour 14 min
Average heart: 128 Maximum: 169
Fat burn and fitness improving

Monday Training Afternoon:
Gym: 16:27
Calories: 407 kcal
Calculated fat: 30%
Duration: 1 hour 38 min
Average heart: 131 Maximum: 180
Fitness and maximum performance improving

During Gym:

Phedra Cut Sachet

Breakfast:
Half cup cooked oats with 6 raw Almonds
2 CLA 1000
1 Serving 100% Whey Protein

Mid morning Snack:
1 Serving  100% Whey Protein

30 minutes before lunch:
3x Phedra Ultra XTs

Lunch:
1 Slice Rye bread with fat free cottage cheese and cucumber

Late afternoon:
1 Serving  100% Whey Protein

30 Minutes before dinner:
3 Phedra Cut Stimulant Free

Dinner:
8 pieces smoked salmon Fashion Sandwiches without mayo and added salmon. This was not filling and I’m actually still hungry! L

After Dinner – 2 CLA 1000′s

Before bed – Pure Protein Shake

Friday 21 October: Day 65

Wow the intensity of the training is getting intense! I must say the time it takes to get through my program is a bit hectic… I hate being in the gym for more than a hour and a half! This program is something else but never the less amazing! I’m starting to see the results!

I don’t regret going on this 12 week live fit training program and will definitely do it over once my USN challenge is completed. I will stay longer in Phase 2 to make sure to gain as much muscle as possible before the cutting phase. I had to start with my cutting/toning phase yesterday otherwise I won’t get the results needed to win this challenge 😉 all jokes!

So how was your day? As said previously I had a golf day today where we did some marketing for our company, serving the most delicious pancakes/wraps filled with chicken/bacon/salami,spinach, feta etc.mmmm looked delicious not even to mention the dessert and the juice and grenadine and extra light ice cold white wine… Won’t think this was all done on a golf course but believe it or not we did it. The response was really amazing and we made the impression we wanted to! Can’t really see on the pic for there was another table etc.but see our hole!

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You must have a wonderful, clean eating weekend!

30minutes before breakfast: 3 Phedra Cut Ultra XT

Breakfast:
Half cup cooked oats with 8 raw Almonds
2 CLA 1000
1 Cup Decaf Coffee

Mid morning Snack:
1 Serving 100% Whey Protein
Apple

30 minutes before lunch:
3x Phedra Ultra XT

Lunch:
1 Slice Rye bread with fat free cottage cheese and cucumber
Small piece of chicken wrap

Late afternoon:
Green Apple
1 Serving 100% Whey Protein (before gym)

Before Dinner: 3 Phedra Cut SF

Dinner:
Mixed Veggies – Steam it
3 x Skinless Drumsticks steamed +-150g
Cucumber wheels

After Dinner – 2 CLA 1000′s

Training: Afternoon Session:
Gym: 16:26 pm
Calories: 298 kcal
Calculated fat: 39%
Duration: 1 hour 33 min
Average heart: 121 Maximum: 160
Fat burn and fitness improving

THE WORKOUT I DID TODAY

Superset:
Wide-Grip Lat Pulldown
3 sets of 15 reps – 22.5 kg

Underhand Cable Pulldowns
3 sets of 15 reps – 22.5kg

Working Set + Active Rest:
One-Arm Dumbbell Row
3 sets of 15 reps, per arm – 7kg

Exercise Ball Pull-In
3 sets of 15 reps did 20 reps last two

Working Set + Active Rest:
Seated Cable Rows
3 sets of 15 reps – 30kg

Jackknife Sit-Up (on a bench)
3 sets of 15 reps

Working Set + Active Rest:
Bent Over Barbell Row
3 sets of 15 reps – 15kg

Mountain Climbers
3 sets of 20 reps

Superset:
Dumbbell Alternate Bicep Curl
3 sets of 20 reps – 5kg

Bench Dips
3 sets of 15 reps

Superset:
Preacher Curl
4 sets of 12 reps – 7kg

Pushups (Close and Wide Hand Positions)
3 sets of 15 reps

Working Set + Active Rest:
Triceps Pushdown – Rope Attachment
3 sets of 12 reps – 20kg

Mountain Climbers
3 sets of 15 reps each side

Thursday 20 October: Day 64

During Gym:

Phedra Cut Sachet

Breakfast:
Half cup cooked oats with 8 raw Almonds
2 CLA 1000
1 Serving 100% Whey Protein

Mid morning Snack:
1 Serving  100% Whey Protein

30 minutes before lunch:
3x Phedra Ultra XT

Lunch:
1 Slice Rye bread with fat free cottage cheese and cucumber

Late afternoon:
Green Apple

Dinner:
Mixed Veggies – Steam it
180gram Fish Steam It – Sea Harvest

After Dinner – 2 CLA 1000′s

Training: Morning Session:  Cardio (30 min treadmill, Stepper where you use arms (don’t know the name) some rowing and bicycle.
Gym: 5:53 am
Calories: 398 kcal
Calculated fat: 24%
Duration: 1 hour 8 min
Average heart: 148 Maximum: 175
Maximal performance and fitness improving

Training: Afternoon Session:  Legs (What a killer)
Gym: 16:20 pm
Calories: 405 kcal
Calculated fat: 26%
Duration: 1 hour 20 min
Average heart: 141 Maximum: 185
Maximal performance improving

Legs - Cutting/Toning Phase

Hi almal ek is jammer as ek bietjie stil was die laaste paar dae, maar hier is ek weer ;-). Ek sien die interaction op die blog word nie meer nie en sou graag bietjie meer advies wil he van julle af van hoe ons meer soos ‘n community kan word waar ons idees en gedagtes en ervaringe kan deel? Die challenge sover vir my is LIFE CHANGING! Mense ek was al moeg, opgewonde, sad, happy, challenged en alles in een die laaste paar weke.

Kyk myself leer ken in die proses is defnitief op die lysie! Ek is oppad na week 10 toe wat volgende Donderdag sal wees en die tyd raak min. By tye voel dit of die tyd vlieg en by ander tye voel dit of dit stilstaan…

Ek het besluit om die post in Afrikaans te tik, sommer net omdat ek wil ;-). Dan het ek ook my oefen program aan gepas en het besluit om nie die laaste week van my Phase 2 te doen nie maar dadelik in te gaan op Phase 3 wat beteken cutting/toning tye wat nou voorle.

Vandag was die eerste dag van bene en ek is GEDAAN. Nee wag dit is ‘n understatement. Die intensiteit van die Phase is redelik hoog en defnitief in die rigting van baie fat burn en endurance so tussen in. Die reps is aangepas na meestal 15 toe asook met ander vlakke as die van die gewone program. Meestal supersets of working sets met ‘n aktiewe rus soos bv. Springtou tussen in. Dit was rof maar lekker.

Diet gewys gaan dit baie goed en het nog nie regtig een cheat gehad nie. Dalk die 6 chippies nou die dag maar that is about it! Die is al absoluut vir my ‘n leefstyl en weet nie of ek ooit weer anders sal kan leef nie. Dalk die feit dat dit sulke harde werk verg elke dag.

More het ek ‘n Golfdag waar ek bietjie gaan bemarking doen vir ons groep: Willows Garden Hotel | Elgro Hotel |Elgro River Lodge. Sal more oggend moet seker maak oor my kosblik wat ek pak want dit gaan beteken mooi pak…Dan gaan ons die naweek bietjie Pretoria toe waar ons dan ‘n troue aan het die Saterdag. Julle ek het besef hoeveel motiveering dit verg by sulke geleenthede. Ek het in die week (Dinsdag aand) die Luiperd Rugby Jaareindfunksie gehad en kon natuurlik niks eet nie. Het myself darem voor die tyd bederf met Sushi maar dit was net nie dieselfde nie! Het wel bietjie slaai ingeskep en moet maar se dat die mense jou maar vreemd aankyk aan tafel as jy nie eet nie! Boonop het ons maatskappy nog die catering ook gedoen so wonder wat die mense gedink het ;-). Maar nou ja so kom mens ook op ‘n plek waar wat ander dink nie noodwendig meer saak maak nie…

Dan as dit kom by die supplementasie: Ek het bietjie adjustments gemaak bv GEEN Creatine meer nie (gelukkig net so 3 keer gedrink) en dan ook geen Diet Fuel vir in between meals nie maar net 100% Whey Protein. Dan het ek nou begin om my Phedra Cut Ultra Xt te vermeerder na 3 kapsules i.p.v 2. Ek moet eerlik se al die pille en dinge is vir my nog moeilik om deel te maak van my leefstyl. Ek is glad nie lief vir medikasie/pille nie so dit bly nogal vir my moeilik om te grasp dat soveel wel gesond en noodsaaklik is? Wat dink jy?

Wel ek is gedaan en gaan nou nag se aan almal en ek hoop dat jou Vrydag more amazing sal begin en dat jy ‘n clean eating naweek sal he.

Groete tot volgende post,

Los gerus ‘n comment by hierdie post!

Journal day 62: 18 October 2011

30 minutes before breakfast:
2 x Phedra Cut SF

Breakfast:
1 Whole egg and 2 egg whites on 1 toasted rye bread
2 CLA 1000′s

Before gym: Pure Creatine

Training Morning: Arms
Gym: 5:50 am
Calories: 225 kcal
Calculated fat: 38%
Duration: 1 hour 6 min
Average heart: 123 Maximum: 159
Fat burn and fitness improving

Mid morning Snack: 10:30
1 Serving whey Protein

30 minutes before lunch:
3x Phedra Ultra XT

Lunch:
1 Small steamed fish
1 Cup mixed veggies
2 CLA 1000′s

Late afternoon:
2 Phedra cut SF
Serving Diet Fuel

Dinner:
8 Pieces Sushi
After Dinner – 2 CLA 1000′s

Journal day 48-50: 4-6 October 2011

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

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

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

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

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

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

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

100% Whey Protein Overview:

USN 100% WHEY PROTEIN is to be used immediately after training to prevent the damaging effects of cortisol (stress hormone) on the integrity of muscle tissue. The high quality Whey Isolate and Concentrate blend ensures rapid digestion and absorption of the vital Amino Acids to assist in post exercise muscle recovery.

Whey Protein is the highest BV (Biological Value) Protein available in nature. Research has shown that the highest rate of Nitrogen retention is achieved with Whey Protein.

USN’s 100% Whey Protein provides the highest quality Protein packed into one serving. It also contains Proteins such as lactalbumen and immunoglobulin’s, which are known to be vital for proper immune system function and are of special importance to body-builders and athletes.

Now with revolutionary Amino Rx technology, the proper uptake of the Whey Protein and its conversion into Amino Acids by the body is optimized.

BENEFITS

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

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

In the gym..

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

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

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

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

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

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

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

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

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