Graeme and Gareth joins 12 Week Challenger Claudine Kidson in the shops to make healthy food choices when doing shopping.
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Keeping it up…
Helloa all my fit and fabulous blog friends & followers,
I’m so back and ready for action ;-)…Yes I know I have only been recently back in the gym but I am super excited about every day ahead…
So what happened? The whole pregnancy, weight gain etc was a HUGE adjustment and to be honest for a while there I did not know how to cope with all the changes taking place inside/outside my body ;-)! For some reason I’m just gaining weight at the speed of light and I started to feel more and more self conscious about the fact that I have a definite baby bump at 12 weeks 3 days! My thyroid medication is consistent and its not as if I’m eating for 3 😉
But yesterday when that little voice inside my head said don’t go to the gym, you look fat/bloated and and and, I decided to silence the voice inside my head and to just DO IT!
And you know what it was the best decision I could have made…Yes I’m the fattest that I have ever been but that wont keep me from being fit and healthy! Have you been through something similar? If so please share with me.
I decided to take it one step at a time and just to enjoy every moment of it…I don’t have any pressure in the gym as I’m no longer working towards competing for now! It is still sad to see everyone getting ready/planning for the Body Beautiful South Africa – But hey next year is going to be a BIG YEAR :-)! Are you thinking about competing / are you currently prepping for a competition?
I’m starting with the Shape 5 week 5km challenge – Imagine a few months back I was comfortably running a 10-15km run. Where my challenge was – being so fit struggling to get my heart rate up I’m now struggling to keep the heart rate down.hehehe amazing how things change and how we adjust!
This is what they say about it:
In a normal, uncomplicated pregnancy, your resting heart rate will elevate by 15 to 20 beats per minute. As is the case with all of the major organ systems, cardiovascular changes that take place during pregnancy are believed to be triggered by hormonal signals, primarily increases in progesterone and estrogen, which alert the body to the presence of a fetus. These changes begin in the first trimester.
Why Does Heart Rate Shoot Up?
Changes in your circulatory system gradually occur after you conceive. The change is to fulfil the requirements of extra blood in your body to nourish your baby. The blood during pregnancy circulates through placenta to ensure the supply of blood, oxygen and nutrients to the developing fetus in your body. The cardiac output of your heart increases by 30-40 percent and your blood pressure decline slightly as more of your blood is aimed at the uterus, kidneys and skin.
Exercise
It used to be that pregnant women were advised not to allow their heart rate to go above 140 beats per min during pregnancy. However, in 1994, the American College of Obstetrics and Gynaecology changed its recommendation because there was no evidence that a heart rate greater than 140 beats per min was harmful for the mother or baby. Instead, pregnant women should use their perceived rate of exertion to measure intensity, and aim to exercise at a level that allows them to carry on a conversation while exercising.
So that explains the fact that before I know my heart rate is 135-140 bmp while exercising! lol
Just thankful to have my Polar FT80 to monitor my heart rate while working out!
If you don’t have a heart rate monitor yet and you are serious about working out / gym / running I would definitely say it is worth every cent!
Great feautures like
- Advanced training analyzing
- Training Diary
- Training Load
- Training programs
To help you train safely and effectively, the training computer determines your heart rate target zone limits automatically according to your age-based maximum heart rate (220 minus age). The limits are determined either in beats per minute (bpm) or as a percentage (%) of your maximum heart rate.
Keep your heart healthy by living a healthy lifestyle and by following a good nutrition plan!
Well we will be visiting the doctor tomorrow to visit baby Kidson so I’m super ExCiTeD. Will keep you posted!
Have a super day and let me know what you are up 2 by commenting below the post…
Claudine
Think about it…
Have you ever…
Got stuck in a moment where you find yourself sitting, pondering about the past and the future?
I’m at a road which seems to be a 2 way road, with dreams and visions, thoughts and things, goals and purposes all going through my mind at the speed of light…
Reflections of the past visions of the future…Do you sometimes think about the what could have been or what will be?
Ok so what is my point? Today or lets say the past week I took some time to sit down and let my mind wonder. Thinking about my past and the journey to where I am today.
Are you where you want to be in life, do you live your dream, are you truly happy where you are.
Well I must admit that this is a road less travelled.
Today I took a moment and watched a video clip of where everything started for me, stepping into the Corporate World – Fresh out of University uncertain about the things to come. This is where my personality was formed. This is where people touched my life. This is where I learned the fundamentals of striving towards excellence and last but not least where I was empowered as an individual to be the best in a secure team environment. Where I learned the values of Leadership…
This is where I spend my days, I can remember so clearly walking through that Business Park in the mornings towards my office being so deeply appreciative of the environment and the blessing to be an employee for a Group like Bosasa.
So why am I thinking about this today or every now and then??? Because I want to tell you today to never ever take things for granted. Every opportunity that comes across your path is there for a reason. Whether it is to reflect on moments of impact.
I can honestly say that my life up to now has been a journey one that I can reflect on and say today that I have given my best when placed in the positions to strive to be the best!
Don’t regret not living your full potential. I’m at the point where I’m sick and tired of the If this, If I have more money then, If I can only then, all the if if if if and if only!
Why do we live in a world where you live for the weekend? Are you really at the right place? Life is short we cannot always just think about the ifs! Be the difference you want to see. If you are not passionate about what you do then I want to encourage you that it is time to get out of you comfort zone to start trusting God and to get in line with where you are suppose to be!
There must be something more…Have a dream & have a vision but most important don’t neglect the now. Don’t keep your eyes so focused on the future that you forget about the NOW!
The fun part of pregnancy
Shopping shopping shopping 😉
I know I’m only going for 10 weeks now but all I can think of is what to do, what is must have items, the baby nursery and so the list goes on.
Is it normal?
If I could have my way the nursery would have been completed yesterday already 🙂
The journey is so amazing so far. Yes there is the ups and downs that is a sure fact. Like me sitting in front of my PC as I type struggling to keep my eyes open! Like feeling uncomfortable in my clothes and in the gym for the first time…Having mood swings like you won’t believe and then obviously experiencing emotions that I never felt existed at time. BUT again the thought of being blessed by being pregnant makes it all worth it I believe.
I’m very luck up to now to not have any morning sickness. I rather take the moods than being sick…
So back to shopping…
What was the first things you purchased?
This is my shopping basket so far…
Then I browsed for some nursery ideas and this is what I came across that I like. In some there is only an element that I like not perhaps the colour of the room for example.
This is how I want to paint the nursery, all just depend if it is a little boy or a girl.
So where it is blue it will be either be blue (if a boy) or a very selective pink (if a little girl).
Let me know what you think?
LOVE never fails…
How awesome is this…
This morning when I opened my orange this was the first thing I saw – A little heart in the center of the fruit.
The aroma of an orange is strong and you can smell it from far away – So is the power of love – Not just a strong word but an emotion/feeling/experience with POWER!
So guess this is my message for the day.
1 Corinthians 13:4-5
The Message (MSG)
3-7 If I give everything I own to the poor and even go to the stake to be burned as a martyr, but I don’t love, I’ve gotten nowhere. So, no matter what I say, what I believe, and what I do, I’m bankrupt without love.Love never gives up.
Love cares more for others than for self.
Love doesn’t want what it doesn’t have.
Love doesn’t strut,
Doesn’t have a swelled head,
Doesn’t force itself on others,
Isn’t always “me first,”
Doesn’t fly off the handle,
Doesn’t keep score of the sins of others,
Doesn’t revel when others grovel,
Takes pleasure in the flowering of truth,
Puts up with anything,
Trusts God always,
Always looks for the best,
Never looks back,
But keeps going to the end.
Keep on keeping on, love one another, forgive one another, respect one another but most important of all LOVE one another!
Have a super fabulous beautiful day!
I’m still alive…
Helloa healthy fit blog friends, I know I dissapeared from the face of the “electronic” planet for a while but there has been so much going on in my life lately!
But hey here I am SUPER excited to share with you all what happened the past few weeks!
So as the season of our Action Netball were progressing and me starting to workout harder with new goals in mind – Things suddenly CHANGED and took a turn into a different direction…
So can you guess?
Well what started off as this; me and my hubby having lots of fun and sharing the love 😉
THAT RESULTED IN THIS:
And progressed over the four weeks after finding out I’m pregnant to a little baby developing inside my tummy…
This is indeed a little miracle in the making. We prayed and trusted God for this blessing for almost a year and His timing was perfect!
So all the mommies 2 be let me know how far along you are!
So no more this…
But time for this, its a HUGE adjustment let me be honest…
Will keep you posted…
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!
Thursday already!
Wow where did the week go, I cannot believe it is Thursday already!
So how is your week, sticking to your goals or commitments? Well I am proud to say it is Thursday and my week have been super clean with no chocolates or sweets ;-).
Then I have to share my excitement about my trainer that I’m bust designing – I’m super excited about this. I’m putting in allot of time and effort and believe this is going to be BIG!
I just realized that you won’t get such a funky designed program worked out to perfection anywhere for R150 in the format I’m doing it. I just realized that I put in HOURS and HOURS on perfecting my routines / helping others / replying tons of mails / messages for absolutely free and for the passion off helping others and will keep on doing so.
But with this program I decided if you want it you will pay for it – if not so be it! There are thousands of programs online to copy and paste no doubt but I’m focusing on the perfect combinations, convenience of easy to follow, time limited effective workout routines.
I know what worked doing a 12 week total body transformation challenge. You don’t want to end up getting bored with your routine, spending hours in the gym per session, not getting results and switching between programs as you go along. I’ve been there – Trying every second program that seems to look o.k. Been there done that. Paying others to work out a program and what do you get? A generic excel copy and pasted A4 spread with days repeated same exercises, same repetitions and myself on the other hand getting bored and frustrated – looking for the next program.
Enough about that…
Yesterday was Zumba day – Again great fun and a super workout with a great calorie burn. Do you have a specific workout that you love doing. That workout that seems to take your mind off from everything else. Well this is it for me. I must admit that I’m very specific when it comes to the fitness instructor giving the class. The one currently giving Zumba at our gym is absolutely amazing – don’t think that it will be the same if she isnt the instructor!!!
I’m playing an action netball game tonight so lets hope for a win will keep you posted!
Well have a great day.
Quick Poll: 12 Week Training Program
I’m doing a quick poll on whether you would pay R150 for a complete 12 week training program created and designed by me. It is A5 in size, easy to print, laminate and perfect to take with to the gym!
I took all the exercises that I used over completing my 12 week total body transformation challenge and designed the program accordingly.
Believe me I know what it feels like not having a program or a personal trainer. I did not have a Personal Trainer during my 12 week Challenge I had to figure everything out myself.
Let me know if you would be interested or not by completing the poll below?
Beautiful Monday…
Hello all my amazing friends following my blog – Welcome to a new bright and beautiful week – Monday…
How was your weekend? I had a super amazing weekend. There is nothing like spending time with good friends…Had so much laughs, fun and such a great time!
First of all does this sound familiar to you: “I’ll start Monday with my diet”, “I will focus again on Monday” or whatever the sentence or context its used in can you associate with it?
Well I sure can 😉 and believe most of us can – BUT today I want to tell you that no matter what day of the week YOU CAN make healthier choices, even if your day started of being an emotional roller coaster or if you did slip up having that chocolate – Put it behind you and let the next choice be a healthier one getting you closer to reaching your goals!
I can confess today that I have slipped up, majorly not even only a little; but you know what that is the amazing part? You are the one in charge and you CAN make a difference in your life! We all have weaknesses I can tell you that but does everyone admit it?
I’m an emotional eater and whenever I feel down, depressed I reach for sweets…There is nothing that can set you back as much us sweets with high amounts of sugar/corn syrup etc which can also be found in processed foods. You have to pinpoint your weak points and take hold of it and change it…You absolutely do have the power to change and you have the willpower to turn it around. Don’t let it take hold of you. An addiction/bad habit can be anything from smoking, binge eating, exercise abuse, alcohol or whatever leaves you with the feeling of being dependent on “it”!
Conclusion: Take the time today even for 5 minutes and think about the things that is holding you back. Whether in your personal life, your fitness goals, your relationships or just in general. Write it down and start to get a action plan TODAY! Mine is the fact that sweets is like an addiction, once I start I don’t have the power to stop BUT TODAY this will change. I make a declaration to myself that I am stronger than the temptation and I can resist it…
This is another reason I have a blog…Not to put up a front of who I am not but by sharing my imperfections helping others to become their best.
So my promise to myself this week is to say no to sweet cravings/chocolates/sugar. Come on lets stand together and help each other to overcome some obstacles. Is there something that is holding you back today? Lets take 1 day and 1 step at a time.
Hope you have a super fabulous week – Get active – Get into the gym – Eat clean – Work hard – Smile – Be positive – Love your body – Don’t condemn yourself – Speak life!!
#BLASTTRAININGSYSTEM Ebook Winner
How awesome is this???
I was a winner yesterday for Ryan Hughes Ebook!
Now let me tell you I am super excited to start incorporating this into my program!
This style of training is exactly what I need, taking things to a new level 🙂
I have experienced that the fitter I become the harder it is to work up a sweat and to end up getting a good calorie burn and explosive workout.
My resting heart rate is somewhere in the 60/70’s sometimes lower so for me to get it up I need to incorporate active rests between my sets!
What type of style do you have when it comes to training?
Expresso Shoots
Happy Monday,
So the Expresso Shoots went great and I had so much fun once again.
In the image: Me and Graeme the Expresso Show presenter – What a great guy, such a warm and friendly personality!
I will let you know when the show will be on if not I will post the clip here!
Its all about winter maintance and some tips on grocery shopping and some healthy ideas for your menu 🙂
Have a fabulous week, work hard train hard and enjoy every second!
Wednesday already…
Hello blogging friends…
So the long weekend came to an end and everyone is back in the rat race ;-).
I had a mini vacation for a week – but have to admit it was anything but a time for rest! We went to Cape Town for a few days for the wedding of my beautiful friends Landi & Roy. I was a bridesmaid and was proud to be part of such a beautiful meaningful day! The venue was in Yzerfontein named Strandkombuis. It was a perfect beach wedding and it turned out to be the day with perfect weather conditions. The day before was everything but perfect weather wise, but deep down in my heart I knew the weather on the wedding day will turn out to be perfect!
Then on the NOT SO COOL NOTE: I lost my purse or it got stolen 😦 what a bummer to stop all my cards etc. Also no gym for the week and let me tell you I felt like crap after the week although I did manage to go for 1 run hehe, and to crown it all off I got a phone call from USN for the next Expresso shoot within a week…This Friday 4th of May! Feeling bloated, irritated with myself for not being able to workout and I feel few kg heavier after the “mini vacation”. But in good spirit I’m back in the gym and loving every minute of it!
Tonight is Zumba whoop whoop always the best high intensity cardio workout. I love the sweat and the burn is just a bonus.
What do you have planned for the day?
Well have a super fantastic HuMp DaY – Stay healthy & fit…
For those doing the USN 12 Week Challenge – DON’T give in or don’t give up. You have what it takes to be transformed from inside and out. It will get hard at times but that is when you must keep your eyes focused on your goal!
Good luck to those entering dehydration phase keep it up almost there…
Claudine
Discovered…
Look what I came across on Twitter!
A revolution in shaker cups.
Core150 Shaker Cup:
I think this is the next best thing delivering your supplementation on demand…No more carrying around two shakers etc.
What do you think, I love the vibrant colours 🙂 you would think that I get these for free the way I market them but NO I just think this is a great invention!
Healthy Burger Recipe by Neill Anthony
This looks so good what do you think? Note my add in the beginning 😉 still feel so proud of what I have achieved!
Recipe by Neill Anthony, as seen on Expresso this morning (@USNSA Ultimate Sports Nutrition)
Serves 1
This recipe is ideal for people watching their diet because everyone thinks that burgers are fatty and loaded with carbs, but these are tasty, healthy and use mushrooms instead of a burger bun.
Ingredients:
½ cup cooked quinoa
2 skinless chicken breasts, finely chopped
Salt
1 Egg white
4 large black mushrooms
Olive oil
1 onion, finely chopped
1 tin chopped tomatoes
To serve:
Sweet potato wedges
Cottage cheese mixed with fresh chilli
Salad leaves
Method:
1. Place the quinoa and chicken into a bowl and season with salt.
2. Mix the egg white in and mix thoroughly, then form 2 chicken burger patties.
3. Drizzle the mushrooms with olive oil and place onto a hot griddle pan along with the burgers.
4. Place some olive oil in a pan over heat and add the onions then sauté until brown then add the tomatoes and season. Cook until all the liquid evaporates.
5. To serve, place two mushrooms on the plate, top with a burger patty, cottage cheese and leaves.
6. Top with the other mushrooms and serve the wedges alongside.
I’m definitely trying this one 🙂
Food prep Sundays….
Food prep done for the week!! Ostrich mince/Ostrich Steak/Chicken/Veg/Brown Rice and Sweet Potato! Yum..
Do you plan and prep your food in advance or how do you go about it?
I like to plan my meals for the week, doing it this way I’m always sure there is something in the fridge to grab in the mornings for my lunch meals…If I fail to plan I end up eating what I can get and that is a NO NO! I do cook fresh in the evenings and breakfast is my oats/cereals that takes 3-5 min to prepare.
Working in the hospitality industry makes it very hard at times for there is ALWAYS breakfast/lunch buffets for groups or clients! The food is absolutely amazing but honestly – when prepared in the kitchen they don’t think about the “healthiest” options like steaming etc its all about the taste!
So its better to prepare and bring my lunch to work, then I know what cooking process was used and sure to avoid any unwanted fats/oils/sugar etc! The taste stays amazing even though its prepared and freezed- make sure that the food you prepare is food that you like – Don’t let food become your enemy make it tasteful and interesting. That way you are assured it becomes a lifestyle and NOT a diet!
HUMP day…
Can you believe it is Wednesday already – downhill from here to the LONG WEEKEND? So with a week packed with deadlines – I only found out yesterday that Friday & Monday are public holidays…Can you believe it! So lets recap on my weekend – My friends got married on Friday. Always lovely to attend a wedding and too see two people so in love…They got my love tag for this post 🙂 
They bride looked absolutely beautiful and the groom well what can one say well groomed hehe!
The food was absolutely amazing not even to mention the chocolate wedding cake ;-)…How was your weekend?
Ok so back to now…Do you have anything planned for the Easter Weekend? I don’t have anything planned and think I will just relax not doing much.
Tonight is Zumba and I’m super excited – This is always the highlight of my cardio in the week. I have a super calorie burn, feel sexy while shaking it and just overall loving the workout.
What is your favorite workout? I love doing weights with a combination of cardio. I neglected my running for a while now and I’m actually looking forward to my next run. I think I must enter for a race then I know I have to train ;-).
I love my running shoes that I bought a while back – The Nike LunarEclipse 2 – I must honestly say since I started running with them I feel a difference in my feet / shins. This may sound crazy but I have a training shoe for most activities :-).
For action Netball I use a court2 shoe. For general gym I use my Nike Airmax / Adidas and for my running I wear my Nike Lunars
“The rule of thumb is that if you do an activity three or more times a week, you need a sports specific shoe,” says Carol Frey, MD.
Word of advice: If you are looking to buy new shoes (especially for the first time), try it on, take a quick jog and see how it feels even if it is in a store. This is what I did the last time around. I may have looked like an idiot but that might be so – but I now have the correct shoes. My previous shoes purchased almost cost me R2000 and it ended up being to big and only for me to find out after my first training session with it – What a disappointment! The shop assistant assured me that those specific Nike Airmax only comes in half sizes! What a lie…So please make sure the shop assistant have the knowledge and question them if you are unsure.
You don’t want to end up with the incorrect training shoe.
Well this is it for today…Have a super Wednesday!
-C-
Blogging for the love of it…
Blogging for the love of it…
Oh how have I missed my blogging everyday, the place where I can let my thoughts free ;-).
Its almost weekend, how is your week so far? There is so much to share on here as its been a while since I last blogged. You may wonder why? Well honestly I went through a little “bad” patch training wise but I’m back in full swing. Have you experienced this before? The feeling of being so overwhelmed by things, lack of interest in something you use to love so much or just being uninspired and demotivated?
Well friends those are the things that sometimes happen in life and we all experience this sometime or another!
You know what…It’s ok to feel that way — BUT now is the time to get back up and take charge…
I have also came to the conclusion that I will get back to blogging about my everyday life, experiences and the things I love. This is not only a fitness blog but more a network of friends getting together sharing about the journeys of everyday life!
So I moved into my new house soon to be home when all the work is done on the inside and when everything is unpacked argh I hate moving ;-). How draining is it to move? Packing and unpacking, organizing and cleaning so the list goes on! Well this will be the last move for a very long time.
As from yesterday I started a new gym program that I’ve put together for myself, and I’m loving it so far! It helps to do what you ultimately love or like doing. I will eventually create log sheets for myself – Nothing bigger than an A5 and nothing longer than 90 minutes spend in the gym including cardio! Those days spending 2 hours+ in the gym is a no no for now! I want to be a wife for my hubby, do things a women loves doing – No use to spend my morning in the gym before work – getting back from work and another hour or so in the gym and before you know you are exhausted by the time you get home in the evenings without any energy to prepare food.
I still prepare my food in advance once a week – But this is only for my lunch meals. Dinner is always served fresh. My new favorite is Smoked Chicken from Woolworths – Have you tried it before? Oh its yummy I love it.
Some of my lunch options are:
Option 1:
100g Smoked Chicken Skinless Breast
1 Cup Mixed Veggies
Green Salad
Sweet potato slices
Option 2:
1 Slice Toasted Rye bread
Shredded Tuna
+-3 Cocktail tomatoes sliced with cucumber roles and a tad of green Tabasco
Option 3:
1-2 Small Wholewheat Buns
Norwegian Smoked Salmon
Cucumber
Salad
Option 4:
Steam It Fish / Hake
1 Pack Steam it mixed vegetables
Salad
All is low in fat, ready to eat and takes max 10 minutes to prepare. I just add my cup of veggies, large salad and I am happy 🙂
What is your favorite meal to prepare? I also want to experiment more with smoothies and want to incorporate smoothies for my in between meals. Not loaded with sugar and fruit obviously… Will let you know what I come up with.
It is so so important to enjoy what you eat – I can tell you today if you don’t enjoy your food/diet you will never stick to it! Healthy eating can be delicious. Just make smarter choices and focus on how you prepare your food. I steam most of my food and I love the taste. Its fresh.
Check this out: Love it – So creative. If I have kids I will definitely make a point to make every meal/lunch pack interesting 🙂 For now I will do it for myself
Training – this is my week:
Yes I have action netball twice a week – great fun and loving it and then Zumba twice a week. So all good and balanced this is how my week looks like:
Monday: Chest and Triceps
Tuesday: Legs and Action Netball in evening
Wednesday: Super Circuit & Zumba in evening
Thursday: Back and Biceps and Action Netball in evening
Friday: Shoulders and Abs
Saturday: Zumba Fitness morning aerobic class
Sunday: Rest Day/Early morning Spinning!
I always do a 5-10 min warm-up before exercise and always add skipping or boxing in between my sets! Whenever I have time I add a 20 min run on the treadmill after my session or a mountain bike road session on a Sunday afternoon. BUT again I aim to keep it to 90 minutes per session as from this week!
Do you have a set goal or program that you follow – What is it that works for you?
Being fit and healthy is a lifestyle and must in no means be an obligation or a temporary thing – you must enjoy it while getting amazing results…
Have a super awesome day friends 🙂
Get back to the things you love!
Ok friends I know I have been quiet and you must think I disappeared from the earth but hey I haven’t and I am still here…
How are you guys doing?
I have been busy busy busy this last few weeks! To be honest I think over committed will be the right word to use. I also got side tracked by not being focussed enough but those days are over and its time to refocus and recommit.
I’m the one preaching on keeping focussed and then I fail at times as well. I can paint pictures here of the ideal 100% lean diet and never failing but that will NOT be the truth and I will only lie to myself 😉
Things do get tough at times but we just HAVE to get up and try again. For some reason we are always easy to feel condemned or to be extremely hard on ourselves that we sometimes feel like failures before we even start!
Have you felt this way before – I want to encourage you today to put those thoughts behind you and lets get working on a healthier lifestyle and mindset “most important”.
Yes we will at times give in to temptation – but don’t let this take over your mind and shift your focus from where you’re heading at…
If you snack/have a sweet or whatever the case might be stop refocus and let the next choice be a healthier one. Don’t see one cheat or failure as “Oh well I messed up today I might as well go on and start fresh tomorrow / Monday!! Its normally the crap you put into your mouth after the one thing you initially craved that is what messes up.
This is what I’m keeping myself busy with:
I joined a challenge: 10KM Challenge Program from Shape Magazine – Why don’t you join me, this program will help you to correctly train for that first 10km mark…
Do you know what running can do for you? Click on the link to read the article and be sure you will make the decision to start running 😉
Pointers on what running can do for:
– Keeps wrinkles at bay
– Makes you happy
– Controls cholesterol
– Helps eliminate cellulite
– Leads to better sex
– Boosts your immunity
– Keeps you young
– Burns off the kilograms
– Lengthens your life
– Gives you energy
– Strengthens your bones
– Makes you clever
– Helps you sleep better
– Builds confidence
Who needs more facts to convince you on incorporating some running into your program?
http://www.shapemag.co.za/fitness/what-running-can-do-for-you-2/
Who wants to join me on this challenge? Click on the link to register I did!
http://www.shapemag.co.za/challenges/10k/?signUp=true
Then I enrolled for a Sports Nutrition and Supplementation Course
This is so interesting and I’m learning something new every day. The body is an amazing thing and to keep it correctly fuelled is so important.
The reason I started this course is that I want to know as much there is to know about nutrition. I want to know how the body works and what is required on a daily basis. I just reached a point where I am tired of asking others what is clean/healthy/ good options to have. I want to be the one in the position assisting others to know what is a good balance…
So this takes allot of effort to make time for but all worth it I believe!
Then my hobby and passion…Time came to get that camera out of the bag and time to take some photies…
I got a new baby to my collection and cant wait to get into Photography again. Even though Photography was a main subject when doing my degree with a added part time diploma course I did – This is definitely not enough to stay into the game…
Photography is something that must be part of you, you must be creatively inspired to see compositions and by being inspired and driven with the passion and the love of it!
I haven’t taken photos for months and I just realized how much I have missed it. I really want to spend more time behind the lens and to make a point to capture those beautiful things I sometimes can carry over through words only…
What is your passion or hobby or what do you love doing?
Do you still spend time doing what you love most or are you so busy with work, family organizing the kids, gymming that you don’t make time for it??
Get back into it – Doing what you love doing is a great way of getting rid of stress etc.
Share your hobbies here would love to know what you do to keep busy 😉
Their is so much more I’m busy with at the moment but no time to bore you with all that…
What is my message for the day?
If you failed get back up.
Look deep within your heart and get back to the deep need for the things you enjoy in life.
Make time for yourself
Focus on YOUR wellbeing
Strive everyday to be the best you could be
Make the right choices
And last but not least and this is for myself:
LEARN to control your mind and thoughts and don’t give in to the things that is not worth giving into. Don’t be an emotional eater. You are stronger than that.
Come on lets do this.
To a healthy journey ahead!
Expresso Show SABC 3 Interview
I had so much fun with the Expresso Team and with USN. It is amazing that I had the opportunity to share my story with you and I truly hope that I can encourage or motivate you to become the best you could be.
You are so beautiful within and what a added bonus to feel super from inside and outside!
Know that it is possible – It will be hard but it is NOT that hard once you make it a lifestyle and a goal to achieve.
Have a super day…
Burn it to earn it…
Oh goodness, what a workout this morning phew…
So how was your session? My sister and I decided to hit it hard this morning and wow turned out to be a great session.
We did Chest/Abs and Cardio, and let me tell you by neglecting abs this last 2 months – I felt it – was burning like you wont believe! Those toe touches oh my I looked like an idiot ;-).lol
My sister did her fat measurements yesterday and I’m so excited to help her reach her goal– so will keep you updated on her transformation. So fun to see someone reaching their goals one step at a time. J I guaranteed her great 6 pack abs after this 12 weeks so now its focus time to reach goals. Oh it’s fun fun fun – Time to sweat it out wha ha ha!
We had a friendly netball game tonight against the guys and must say its always fun to be around the girls.
Then a reminder to all who asked me: I will share my story on Expresso Show SABC 3 tomorrow morning. Rather nervous but excited to tell those who gave up hope that there IS hope and that you can also transform not only your body but your life.
If you can’t get to the tv that is ok will try to upload the clip tomorrow morning.
Sorry for not writing to much, was a very busy day and I’m rather tired. So will keep you posted tomorrow on the show.
Let me know what you think – and oh my please look behind the before pics – so embarrassing 😉
Good night all *
Welcome to a new week!
Hi and welcome to all the new followers to the blog…
If you are a USN 12 Week Challenger Contestant | LiveFit Trainer | or just a friend on the blog — here you will find the much needed motivation/inspiration/advice and just a good “blogging” chat towards a better healthier lifestyle…
So how was your weekend? I must confess I had a horrible weekend snacking wise or actually the last 2 weeks. I’m so glad to start the 12 Week Clean Eating Changed Lifestyle journey with you all. No more M&M’s / Rusks / Cappuccinos 🙂
Had a little downer after the operation and gave in to snacking on some sweets/ice-cream here and there BUT as from today it is time to FOCUS and to reach new goals. Have you also noticed that once you snack or give in to temptation or a cheat your mind goes into overdrive thinking oh well I have already messed up so I can just as well carry on and start “new” tomorrow?? I know that feeling but we need to be stronger and harder on yourself even more when we know its an unhealthy choice we are making!
Put yesterday behind you and lets focus on today. Give everyday your EVERYTHING! Don’t see this as a 12 week diet PLEASE for it is not. It honestly becomes a lifestyle. It will get tough at times but I promise you today that EVERY drop of sweat or tear will be 100% worth it.
If you haven’t yet joined the Facebook page do so today by clicking on the Facebook icon at the top.
Do you plan your night before gym?
I put my gym gear out every evening – Mrs Organized 😉
So I spend yesterday planning my weekly program and this is how it looks like:
This is my Calender for the week… I like to print this out and to put it in my Diary then I know how to plan my busy day/schedule.
What are you up to this week?
I am in the process of working on the meal plans but for now I will post them either here or on facebook.
Get MyFitnessPal and add me as a friend so that we can be kept accountable over this 12 week and encourage one another.
Let me know how was your first day.
I had a great back session in the gym this morning and I’m really making an effort to focus on my form/posture. I am in Phase 2 of the trainer and the repetitions in this phase fall between 8 and 10 reps and I’m working/lifting at about 85% of my maximum effort which means my last rep in each set is a struggle but still doable.
I’m doing some sprints on the treadmill tonight oh my don’t know how that will go but will let you know.
Chat soon.
Your trainer for the next 12 Weeks…
Hi everyone, I have decided to stick to the log sheets I designed for the LIVEFIT trainer 12 Week Transformation. This is an excellent program to combine with any healthy / nutritional balanced diet and you WILL get results…
I inserted the notes from Jamie Eason on each day for I think it is important information and good for motivation.
Click on the links and you will be directed to the download page:
Phase 1: http://www.box.com/s/1k0pq3dfzvevmag5d8vo
Phase 2: http://www.box.com/s/2dvo963b38spll3evih5
Phase 3: http://www.box.com/s/637jrtudace0pnaxa1my
Important information: IF you are starting out in Phase 1 make sure to add at least 30-45min of cardio every second day.
The intensity level (i.e. the amount of weight you should aim to lift) should be 60% of what you think would be your maximum effort. Your last repetition of the 10 should be difficult but possible to complete with tight rather than sloppy form. If it’s too easy, increase the weight. Too hard? Decrease it. You’re probably champing at the bit to shape up, which is great, but don’t go overboard by doing too much (volume, intensity, etc.) too soon.
This can lead to excessive muscle soreness and possibly over training. Stick with the program. It works!
Its a great way to stay motivated and to track your progress when you have Log Sheets. Get a file with plastic bags and take out your sheet for the required day…
Enjoy.
Free Calorie Counter
Hi everyone don’t know if you are using this already but I’m sharing it anyways.
Follow this link to Myfitnesspal – This is a free calorie counter and if you have an iPhone get the app today. This is a great way to count those calories or just to get a general idea of the amount of carbs/protein/fat etc you consume each day. Add me ClaudineKidson.
Myfitnesspal
This is a great way to stay motivated and to share your eating/training diary and to set goals.
You will love it! http://www.myfitnesspal.com/welcome/learn_more
USN 12 Week Challenge
Challenge starting date: 30 January 2012- Let me know if you are in by commenting on this post/facebook page: Body and Lifestyle Challenges Claudine Kidson
I have decided to guide my sister through a second round of the Challenge being her personal trainer and guide her through the use of correct supplementation and nutrition/diet! If you like to join in like my Facebook page: Body and Lifestyle Challenges Claudine Kidson (click on the link above) and spread the word. I will share a training program/weekly diet/recipes.
YOUR life can and WILL be changed!
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)
- Pure CLA 1000 (45’s)
- Phedra-Cut Ultra XT (60’s)
- Diet Fuel Ultralean (1kg)
- Protein Dessert (454g)
What I would add to this:
- Women’s Ultra Two-a-day Daily Vitamin
- USN OMEGA PRO 3,6,9
- Phedra Cut Ultra SF (for the evenings)
If you don’t want to enter the competition and only do the Challenge buy the products separately. There is great specials available and I would suggest you buy the combo packs for they work out much cheaper at the end.
There is a 20% Off Sports Supplements at Dischem nationwide starting Friday 27 and Saturday 28 January so I will suggest you stock up that Supplement Corner now for this type of saving doesn’t come to often 😉
Dischem SALE
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 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.
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: gareth@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 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
Watch this space for the next update on the Challenge.
Remember Sunday evening/Monday morning to take your first “BEFORE” photos with your measurements. I will keep you updated on how you must go about the next step 😉
Can’t wait to start!
USN 12 Week Challenge starting 30 January 2012
Is there anyone who wants to start the USN Challenge or just live a healthier lifestyle and get rid of unwanted fat? I have decided to guide my sister through a second round of the Challenge being her personal trainer and guide her through the use of correct supplementation and nutrition/diet! If you like to join in like my Facebook page: Body and Lifestyle Challenges Claudine Kidson (click on the link above) and spread the word. Challenge starting on 30 January 2012! I will share a training program/weekly diet/recipes.
YOUR life can and WILL be changed!
Cellulite…That pain in the…
Hi everyone so how is your day so far? I decided to read up/research more on Cellulite, for this is an area that I struggled with for quite some time. So I got the relevant information explaining this little pain in the butt 😉
Cellulite is very common in women, much more in woman than men and is mostly found in the abdominal area, buttocks and thighs/legs…So have you ever wondered how you can reduce cellulite? Well I can tell you today you can reduce cellulite by decreasing excess body fat. By having a cleaner diet and by exercising more for a start!
By following a balanced diet can significantly reduce your amount of cellulite. I can speak out of my own experience for I had “ALLOT” of cellulite before I lost the amount of fat and weight like I did! My legs even had cellulite and this resulted in me having no self confidence to even wear a short!
I believe that the cellulite I had was from eating allot of junk food, excess consumption of saturated fats and from allot of sweets/sugar and the fact that I have a underactive thyroid. But all of this was used as an excuse for way to long and today I can honestly confess that the cellulite disappeared the more toned I became!
Cellulite is also caused by: (This paragraph/material from Wikipedia)
1. Hormones play a dominant role in the formation of cellulite. Estrogens may be the
important hormone to initiate and aggravate cellulite. However, there has been no reliable clinical evidence to support such a claim. Other hormones, including insulin, the catecholamine’s adrenaline and noradrenalin, thyroid hormones, and prolactin, are all believed to participate in the development of cellulite.
2. Genetic factors
There is a genetic element in individual susceptibility to cellulite. Researchers led by Dr. Enzo Emanuele have traced the genetic component of cellulite to particular polymorphisms in the angiotensin converting enzyme (ACE) and hypoxia-inducible factor 1A (HIF1a) genes
3. Predisposing factors
Several factors have been shown to affect the development of cellulite. Gender, race, biotype, distribution of subcutaneous fat, and predisposition to lymphatic and circulatory insufficiency have all been shown to contribute to cellulite.
4. Diet
Improving one’s diet, combined with exercise, can improve the appearance of cellulite.
5. Lifestyle
A high stress lifestyle will cause an increase in the level of catecholamine’s, which have also been associated with the evolution of cellulite.
What is cellulite?: and by having excess fat underneath the skin (bodybuilding.com)
Cellulite is a collection of fat that pushes the connective tissue beneath the skin which causes the changes in appearance of the skin. Cellulite is much more common in women than men because of differences in the way fat, muscle and connective tissue are distributed under the skin.
The best way to reduce the amount of cellulite is to decrease excess body fat, eat fewer calories and exercise more.
Changing Your Diet
A combination of proper eating habits, aerobic exercises and strength training are the best things you can do to fight against cellulite. Opposite from that, if you live a sedentary lifestyle and you continue eating fatty foods, the cellulite will get bigger and bigger.
A well balanced diet can help women reduce cellulite. Improper diet and lack of physical activity can lead to accumulation of fluid, toxins and waste products in the body that make cellulite formations.
TIPS TO BETTER YOUR FUTURE PHYSIQUE:
A balanced diet contains the right proportions of protein, carbohydrates, fats, vitamins, and minerals.
The diet should contain a high amount of fiber, lean proteins and complex carbohydrates.
Intake of trans and saturated fats must be minimal.
The food must be rich in omega fatty acids and essential fatty acids.
Avoid junk foods and fast foods, which contain bad cholesterol.
Add fresh fruits and vegetables to your diet.
Drink plenty of water every day. Avoid the use of caffeinated drinks.
Junk foods, most canned foods, fast foods, food with preservatives, oily foods, sugary foods, and refined foods all provide extra calories, slow down metabolism and increase the chances of getting cellulite.
Fresh fruits and vegetables contain a great amount of fiber and essential minerals that help detoxify the body.
Fresh Fruits And Vegetables Help Detoxify The Body.
Restrict the use of alcohol and sweetened carbonated water because there is nothing nutritious about them. Alcohol and smoking affect metabolism by slowing it down which can result in worsening of the cellulite.
Besides a healthy diet, the most effective and long lasting way of fighting cellulite is by performing cardiovascular exercises like jogging, cycling, running, and performing weight training exercises.
As you exercise, you sweat, which flushes out toxins from your body and reduces cellulite appearance. There are many great exercises and types of equipment that can burn calories and fat beneath the skin. There is an excellent selection of exercises which can target cellulite problem areas.
So are you one of those women who has to hide an area of dimpled, cottage cheesy flesh? If you said yes, then you’re pretty normal. Here is what to do!
Sad but true though, even women of ideal body weight can still have cellulite. Cellulite is alleged to be a special type of “fat gone wrong,” a combination of fat, water, and “toxic wastes” that the body has failed to eliminate.
Important:
The safest and long lasting way to reduce cellulite is by combining a low-fat diet with an appropriate exercise program that tones the underlying muscle. Therefore, an aerobic only exercise program aimed at burning fat is not enough.
Strength training is an important element in reducing the unsightly appearance of cellulite since it increases muscle tone and decreases total body fat. But the way you strength train is even more important. A program that targets fat loss in the lower body, specifically hips, thighs, abdomen and buttocks is ideal for most women.
The routines that I recommend for women with these goals in mind involve a 15-25-repetition concept, which also keeps the heart rate up. I also encourage that when training for shape, not size, that the exercises are performed with no rest between sets, only for a drink of water. This type of training will create more fat-burning muscle while still giving you a longer, leaner and shapely, not bulky body and can also be considered as a two in one system. Resistance training and cardio in one.
First, let’s discuss some of the physical issues that plague many women regarding body shape and body composition. Most women have the same issues. They want to become more firm and leaner, they want delicate feminine cuts, and they want to defeat the battle with the hips, thighs and back of the upper arms. In many cases, women want to not only firm up these problem areas, but they want to reduce the size of these areas.
Although nothing can replace the benefits of aerobic training for the heart, aerobic training does not tone muscle, and muscle tone is the only answer to the battle. Women need to incorporate lightweight training into their fitness routines in order to have the best body that they as an individual can possibly have.
In addition to the visible physical changes that will result from consistent resistance training, there are numerous health benefits that only resistance training can provide for women such as:
Slowing down the aging of the skeleton and increasing bone mass.
Improve the strength and function of tendons and ligaments.
Rev-up metabolism by building lean muscle. For every pound of lean muscle built, an additional 50 calories a day will be used.
Replaces the 1/2 pound of muscle that we lose each year as we age, beginning at around the age of 30.
There are many other benefits of resistance training, but those are several important ones. If properly done, your workout can not only give you that swimsuit model physique that you want, but it also can provide you with results that can reverse some of the inevitable results of aging.
It will in fact reduce and firm the areas that you battle with that won’t go away, no many how many aerobic classes you take.
The Bottom Line
The amount of fat in the body is determined by the individual’s eating and exercise habits, but the distribution of fat in the body is determined by heredity. In most cases reduction of a particular part can be accomplished only as part of an overall weight-reduction program.
Remember that you are never too old to begin. No matter if you are in your 20’s or your 80’s, if done properly and safely, resistance training can change your life by making you stronger, and firmer in a very feminine way.
Need inspiration?
Everyone loses their inspiration in the gym sometimes. What matters is what happens next. Here’s how to relaunch your program for out-of-this-world results.
Unless you are a beginner and have just started training, chances are you have been stuck at one point or another with a goal or a lift in the gym. Perhaps you wanted to bench 225 and got stuck at 215 or 220 for weeks. Maybe you were shooting to weigh a cetrain amount and couldn’t seem to get past the mark for what seemed like an eternity.
We have all been there. Maybe you are there now. If that is the case, then one or more of these 10 tips could be exactly what you need to break that barrier and meet your gym goals. If you are a beginner, pay attention because you will get stuck sooner or later and you can also implement these strategies to break your sticking points sooner rather than later.
1. Keep A Log
This one may seem like a beginner tip to some of you advanced guys but bear with me. There is something about seeing your barrier in black and white that just drives you nuts to break it. You can train and just keep your numbers in your head for months and still be stuck.
Instead, keep a log and you will see yourself improving in a matter of a few workouts. You will get so determined to see your goal in writing that you will drive yourself harder to do it.
Set up your own logsheet, see sample what I have done:
You Will Get So Determined To See Your Goal In Writing That You Will Drive Yourself Harder.
2. Get A Partner
If you have been training alone for a while, perhaps you need someone that has a similar goal as you or at least someone who is motivated to do big things in the gym as well. Having someone else there pushing you and encouraging you to do it will go a long way in helping you.
Knowing someone else there is watching and you could inspire them by breaking that barrier will make you work harder for both your partner and yourself. Also, having a partner you trust spotting you means you will have no fear of going heavier than usual.
Having Someone Else There Pushing You And Encouraging You To Do It Will Go A Long Way In Helping You.
3. Music
Let’s face it. As great as some gyms are, most of them play typical songs that aren’t very motivating. There is something about listening to your favorite tunes that just pumps your energy levels and motivation to a new high and makes you want to go smash some iron.
Whether it is hard rock, metal, hip hop, or any other genre that gets you going, get a mp3 player, add those songs and listen to them before and during your training. You will get pumped and you will get that personal record you have been striving for.
There Is Something About Listening To Your Favorite Tunes That Just Pumps Your Energy Levels And Motivation.
4. Make A Deadline
This is a great one for many people. Knowing that you must do something by a certain date or time makes you work harder at it. If a report has to be done by 5:00 pm and it is 3:30 now, don’t you work harder to get it done? Wouldn’t it make sense that this strategy would also work in the gym?
Now be realistic on this one. If you want to bench 225 by next week and you can only bench 190 this week, chances are that won’t happen. But setting a realistic deadline will inspire you to take each workout more seriously.
5. Make A Bet
Now on this one I recommend not doing anything crazy. Make a bet with a loved one that you can meet your goal by a certain date. If you win, they have to buy you dinner or give a you a few bucks. If you lose, then you must do the same for the other person.
Knowing there is a bet or a reward on the line will make you work harder than ever. Any time there is a competition or a prize involved, we as humans instinctively just step the intensity and effort up.
6. Change What You Are Doing!
Your issue may be that you have been doing the same thing for a while and you are just bored with the same routine. In this case, I suggest looking around Bodybuilding.com for a new plan to follow for a while to revive your enthusiasm to train.
Something as simple as the order in which you train your muscle groups could be the difference between being stuck on your goal for another week and moving on to the next goal.
Your Issue May Be That You Have Been Doing The Same Thing For A While And You Are Just Bored With The Same Routine.
7. Change Your Mindset
Have you been telling yourself before you go train, “I hope I can get it today?” If so, this is a no no. That word hope only sets you up for failure. Get that word out of your vocabulary right now. From now on, before you leave the house or office, you tell yourself this or something similar.
“Today is my day. I am going to do this. I have been working at this for a long time and today it all becomes worth it. I am going to the gym, I am ready and today I WILL DO IT!”
It might sound arrogant or cocky, but to do what you want to do in this endeavor, confidence is key. You have to know you are able to do it in order to make it happen.
8. Talk To Someone Who Did It
Who would be better to help you reach your goal than someone who has already done it? If you know someone that can do what you want to do, ask that person to take a few minutes and talk to you to see if there is something you are missing or another way to make it happen?
Seeing that it is possible and it has been done encourages you and motivates you to do it too. As the old adage goes, if he can do it, I can do it too.
Seeing That It Is Possible And It Has Been Done Encourages You And Motivates You To Do It Too.
9. Visualization
The mind is a very powerful thing. If you can see yourself doing something strong enough in your mind, you will do it in real life.
Take a few minutes and sit alone. Close your eyes and imagine yourself breaking that benchmark or squatting that load of weight. See yourself pushing and straining. Watch yourself doing what you are trying so hard to do.
Also do this a few minutes before you go train. I guarantee you that you will feel stronger and more confident in your ability.
Close Your Eyes And Imagine Yourself Breaking That Benchmark.
10. Take A Break
If all else fails, perhaps you need a break from the weight room to rest and re-energize. Sometimes all it takes is getting away for a couple day or even up to a week to get that motivation back up and to feel that fire and passion again.
It might be difficult for you to do, but you will be better for it. You will feel better both mentally and physically which will help you break that barrier.
If All Else Fails, Perhaps You Need A Break From The Weight Room To Rest And Re-Energize.
Conclusion
I can tell you from personal experience and from seeing others that these tips work. Whether you are trying to gain muscle, lose that last few pounds of fat or get that new one rep max you have been so determined to get for so long. Implementing one or more of these tips will help you do it and also will help you break other barriers faster in the future.
Resource: http://www.bodybuilding.com
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
Hello all my blog friends…
Monday…
Wow what a week. I did my first tv interview/shoot with USN for the Expresso Show on Monday, this was definitely a highlight and great fun… I was nervous like hell that I must admit but before I knew it I was relaxed. The team I worked with was great and they made me feel right at “ease”. I met Ewan and what a great guy and exceptional presenter. He is an absolute natural and such a genuine grounded person.
Me & Ewan Strydom on set
The screening will be on the 1st of February on the Expresso Show SABC 3 starting at 5:30-8:00 am. I will upload the clip on my blog once it is released. I must admit I could have done MUCH better and there was so much more I wanted to say during the interview. You know how it goes, only after the shoot everything plays over in your head what you could have said/done. We also did some close up shots of different things like me skipping/jogging/push-ups (yes they made me work) 😉 and some general dumbbell curls etc. These will be used as inserts over time.
I treated myself with some well deserved Sushi after the shoot..Yum, my all time favourate – Smoked Salmon Fashion Sandwiches no mayo and 4 Rainbow Rolls.
Sushi my favourate...
I don’t have the calorie breakdown of them yet and not sure if I want to know 😉
What is your favourate “cheat” meal / snack to have?
Tuesday…
Then Tuesday came and it was time for me to go for an operation! Had to be at the hospital at 5:00am oh my that was so early, the Hospital is in a different town so we had to leave 30min earlier…I was rather upset when I got there and I had to pay in a ridiculous amount of money…I’m talking thousands!!!Then you ask yourself why do we have a medical aid like Discovery? mmm I wonder!
As mentioned my hubby and I have been trying for a little one since last year April…Well we went to the doctor and he decided that it is better for me to go for a laparoscopy and a hysteroscopy to make sure everything is fine on the inside. Which also turned out, that he had to burn off endometriosis and do ovarian drilling. I’m sharing this with you all so that you make sure you go for a regular check-up. Ladies it is important, if you haven’t been to a gynecologist then make an appointment today. Rather make sure now than later, even if you’re only planning on having kids later in your life or just for your health in general…
This was me just before I went into the operating room…
Few minutes before going in to surgery
Then the one below: Me few hours after the operation…I was brave enough to tell them I dont want a wheelchair. I got out of the bed when they said I can go home and said: I DONT want a wheelchair I’m going to run out of the hospital hehe…All said in good spirit until I took my fourth step or so when I realized I had extreme pain and a burning sensation in my abdomen, and that is when I realized there is no ways I will reach the car they can bring the wheelchair hehe! First time ever that I’m in one 🙂
Wheelchair
I have pain but at least the being nausea’s part is over now, thank goodness for that! From here on its positive thoughts trusting God for a little one when the time is right and getting better…
The worse pain noted by most women and by me is a sharp stabbing pain in my shoulder. This is a side-effect of the gas that is used to distend the abdomen, which seems to travel around the system. The pain can feel as though a sword has been driven through you. “Just read this up for it didn’t make sense that I have such bad pain in my shoulder area.”
Feeling swollen, bloated and have some pain…
Then…
Wednesday…
I got the news that I will be out of the gym for at least 4-6 weeks! This is a massive stretch for someone training twice a day. Very sensitive area but will have to focus on the results and why I’m doing this? Those who are mommies will probably say hey it is all worth it??
I feel extremely depressed that I cant train but now I can focus even more on my diet and clean eating… I have tried out a few recipes already and Yummy…
Then I want to thank my friends and family for the support, I really do appreciate it.
I have received some beautiful flowers, a card, messages!
Hope you all have a super awesome week – It’s almost Friday…Whoop whoop.
Look after yourself and NEVER EVER take your health, life for granted. Live life passionately and give it your best!
lifestylechallenges 
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