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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

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

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

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!

Reach up for more stars by training closer to the given targets!
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.


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 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

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

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

1 Rye cracker bread, half tin tuna
Green Apple

Late afternoon:
1 Serving Diet Fuel

30 minutes before Dinner:
3 Phedra Cut SF

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 37: 23 September 2011

Happy Friday all…Hope you are in a weekend mood. I must be honest it doesn’t feel like a Friday to me, maybe because I’m working!
I woke up tired this morning (maybe because me and my hubby were chatting untill 12 ‘ o clock last night ;-), and I just realized that we must sometimes listen to our bodies. I had a hard week of training and think my body needs the off day tomorrow! Never the less I got up and went of to gym.
This is what I did this morning:

Morning Session: Chest/Triceps

Gym: 5:56 am
Calories: 198 kcal
Calculated fat: 52%
Duration: 1 hour 10 min
Average heart: 106 Maximum: 134
Fat burn improving

No cardio or gym for me tonight, will only focus on abs this weekend. Will maybe work in 2 ab sessions at home when I feel like it :-).
Wake up 1 Sachet Phedra Cut Slim Pack.

Less than half cup Wholewheat Pronutro and half a Weatbix with fat free milk

After breakfast: 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

50gram Steamed fish with mixed veggies.

Guess???Ok yes have to confess I had 12 pieces sushi. This was the last sushi for the next 7 weeks it’s time to focus on the challenge…I don’t know the values of the sushi but I can just feel that enough is enough!

How is your Friday? Stay focussed and don’t snack unhealthily.

We CAN do this…

See my supplement corner:

Remember the 20% discount special offer at Dischem!

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… 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

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

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

30 minutes before Dinner:
2 Phedra Cut SF

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

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 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:

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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


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!


2 Skinless Chicken Drumsticks +- 100 gram
Mixed Veggies (Green beans/Broccoli/Carrots)
4 Cucumber Wheels

After Dinner: 2 CLA 1000’s

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


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:

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

Back & Biceps

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


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…

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