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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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Festive season…

Hi everyone, sorry for being quiet on the blogging side of things but I have been really busy working on compiling the LiveFit training log sheets and spend allot of time prepping for the Challenge starting on 2 January 2012. So are you excited already? Well I am SUPER excited and can’t wait to start this challenge with all of you…2012 will be your best year yet! How is your motivation level over the festive season? I must admit it’s been a tough week or two. Diet/Food wise there is no problem but oh my when it comes to my craving for sweets it’s another story.

Training wise things is going great. I’m taking it easier now; only to hit it hard again on Monday 2 January 2012. When I say taking it easy I mean trying to stick to 1 training session per day and not the usual 2…

The first phase of the Challenge will definitely be a HUGE challenge for me when it comes to the no cardio part but I just HAVE to do it. I am a little cardio junky who loves my running/zumba/mountain biking etc. but if that is what it takes I’m doing it.

Then I have been approached a few times and asked if I will compete in the fitness industry next year. After long thinking and pondering about it I have decided that I will give it a try ;-). The first competition is in April 2012 and by that time we will finish the LiveFit program and definitely be ready to hit the stageJ. So will you compete next year? The Challenge will end 26 March 2012 do you have any rewards set in place for achieving your goal? This is a great way to stay motivated.

Post a comment here if you will join in on the challenge. It is always better to have a support system and close friends/family/online friends who can encourage you at times when it gets tough. Believe me it does! There will be days that you feel discouraged, tired, bloated and irritated. Those days are the days where you need that support system, so follow the blog and let us help each other. For those of you that don’t already have MyFitnessPal get it today. This is a wonderful app to keep track on your food dairy, calories etc. You can add me if you like then we can share our food dairy etc. My user name is ClaudineKidson on twitter and bb.com and MyFitnessPal.

Supplementation wise for those that asked: I will carry on using my USN products and will keep you posted on what I will use. I’m still deciding though. If you have any questions about supplementation please feel free to post your questions here.

Tomorrow will be my last day at the office for this year, or NO wait I work on Christmas day 😉 but that’s ok after lunch is served I’m officially on holiday. I can’t wait to take some time out and to get a good rest. We will spend some time with family at the Lodge and then a few days at Sun City Resort. We have a Christmas Lunch at the Hotel every year and the Menu looks amazing I have to say. This will be the one day that I will enjoy the menu – Even though I will NOT over indulge I will enjoy it! What will you do on Christmas day? Remember the food can be overwhelming on such a  big family gathering/occasion but DONT over indulge and make up for all the food you did not get to have throughout the last couple of months ;-). It’s not worth it…Be one step ahead in January.  As I’m typing this paragraph it’s as if I’m preaching to myself here.lol

Well I just wanted to let you know I’m still here (on the blog) even though I don’t post every day… It’s time for me to get back to work on Phase 3 – Will keep you posted once it’s done.

Have a blessed day and if you are on your way to your holiday destination or to family/friends be safe. Drive save and stop next to the road for some stretching…

 

Beautiful week ahead…

Its Monday, the beginning of a beautiful new week and there is allot to smile and be positive about. We are alive, healthy and blessed with family and friends to spend time with over the festive season!

Will you be going away over this time?

If you are stressing about your diet etc I want to encourage you that you CAN stick to clean eating and healthy living even when on holiday. Yes it is a bit more challenging at times but keep in mind how hard you have worked to get into shape or to feel good. Don’t go and and waste all those well deserved results on bad food choices it’s just not worth it! Keep your mind set on living a healthier lifestyle. Stop seeing eating clean as dieting. Living healthy is a lifestyle it is not following a strict diet, if you get your head around that you are well away!

So as I mentioned, today is the beginning of my gym program that I will follow for the next four weeks. I decided to repeat my cutting/toning phase for I feel I can achieve better results and then I will focus on maintaining from end of January. We obviously want to look our best over the holidays so why stop now 😉

Yesterday was such a relaxing day. I went to the gym and did cardio and decided after cardio to go for a swim. This was out of my comfort zone but oh well I bought a “gym” costume with a swim cap so nothing was stopping me!

I got in the pool and was that relaxing, I enjoyed it so much. I think the last time I had a swim at the gym was 16 years ago ;-).  I encourage you to try different things at times. Don’t get stuck in repeating the same exercise routine. It’s always good to keep your body guessing.  Tonight will be my first Yoga class ever. Have you done Yoga before? Share by commenting at the bottom of this post what I can expect. I’m a Zumba lady who loves the intensity of it. But hey it’s worth giving Yoga a try and see!

I did legs this morning – what a workout! This is what I did:

Training: Legs

Calories: 583kcal

Calories Fat: 31%

Fitness Improving

Duration: 1hour 34minutes

Legs

This is how my week looks like:

Monday: Quads & Calves | Yoga in the evening

Tuesday: Back, Arms and Sprints | Cardio/Pilates: 1 hour

Wednesday: Chest, Shoulders, Abs | Cardio: Zumba late afternoon

Thurday: Hamstrings, Glutes & Calves | Yoga in the evening ( Still deciding)

Friday: Back, Biceps and Abs

Saturday: Shoulders, Triceps, Calves and Zumba for Cardio

Sunday: Rest day

Are you going on holiday over December/January? While I’m sitting here I cannot help but to make plans for my next holiday ;-). I’m trying to convince my hubby that we must try to find a place for a few days over December; I will even compromise and camp as long as I can be close to the beach.

Really this can’t be it; I can’t go into a year if it doesn’t even feel like I was on a holiday already. J I know I just come from holiday/the sea but I want to go again hehe. I loved it so much I need to go again. I don’t know what is going on with me lately but I’m on a mission when it comes to enjoying life and by doing things differently. I can’t help but to think that I cannot live an average/mediocre life anymore. I want things to be extraordinary, I want to wake up mornings without knowing my exact schedule or plans for the day. I even do different things in my gym program, and then you must know! It cannot be midlife crisis for I am very far from that 😉 but its similar I believe. I am a very structured person sometimes even a perfectionist but let me tell you the last couple of weeks I’m different. Must be because of all the energy I have with my new lifestyle.

Ok so I went to a yoga class tonight and uuhmmmmmm I don’t know! I think I must stick to the high intensity training or let’s say if I try it again I will definitely not do a legs session the morning hehe. I think my muscles did not know what is going on. There was some stretches, boy oh boy, I was even afraid of getting an injury at one stage.

Hope you had a super day.

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 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!

Journal day 47: 3 October 2011

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

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

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

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

5 min stepper for warm up

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

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

Breakfast:
Half cup cooked oats
2 CLA 1000′s

Mid morning Snack:

1 Scoop 100% Whey Protein

30 minutes before lunch:
2x Phedra Cut Ultra XT

Lunch:
Small skinless chicken and a small potato

Late afternoon:
1 Green apple

Phedra cut slim pack – Berry Flavour

30 Minutes before dinner:
3 Phedra Cut SF

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

After Dinner – 2 CLA 1000’s

Pure Protein before bed (Still have to make this)

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

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

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

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

YOU CAN DO IT!

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

So its the weekend everyone!!!

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

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

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

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

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

Chest and Triceps

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

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

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

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

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

So we will talk next week…

30 September 2011

Hi everyone…

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

I uploaded it on the measurement/progress gallery page.

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

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

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

This is how things will be from now:

1 tablespoon of flaxseed oil in the morning

Not 5 but 8 Almonds it will be 🙂

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

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

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

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

Have a wonderful Friday…

Journal day 39+40: 25-26 September 2011

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

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

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

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

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

Morning Session: Legs

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

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

Monday Legs

Woke up: 2x Phedra Cut Ultra XT

Breakfast:
Half cup cooked oats

2 CLA 1000′s Capsules

Mid morning Snack:
1 Serving Pure Protein Shake
Green Apple

30 minutes before lunch:
2x Phedra Cut Ultra XT

Lunch:
1 Slice Rye bread, half tin tuna

Late afternoon:
1 Serving Diet Fuel

1 Sachet Phedra Cut Slim Pack

Evening Session: Cardio | Abs

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

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

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

Journal day 38: 24 September 2011

Ok today was SUPER TOUGH!

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

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

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

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30 Minutes before breakfast 2x Phedra Cut Ultra XT

Breakfast:
Half cup cooked oats

2 CLA 1000′s Capsules

Mid morning Snack:
1 Serving Diet Fuel
Green Apple

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

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

Late afternoon:
1 Serving Diet Fuel

30 minutes before Dinner:
3 Phedra Cut SF

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

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

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

After dinner 2x CLA 1000’s

Journal day 36: 22 September 2011

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

Remember discount at Dis-Chem

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

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

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

Morning Session: Back and Biceps

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

Back and Biceps

Evening Session: Zumba

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

In the kitchen: ;-)

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

Weight-Loss Phedra-Cut Slim Packs

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

My question:

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

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

Breakfast:
Half cup cooked oats

2 CLA 1000’s Capsules

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

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

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

30 minutes before Dinner:
2 Phedra Cut SF

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

Simply Steam Fish - Sea Harvest

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

Nutritional Information:

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

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

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

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

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

Resourse: USN South Africa

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

Back & Biceps

Evening Session: Legs and Calves Not all of it though

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

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

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

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