Blog Archives
Recap on the week…
Just when I started typing; the following words in a song started playing in the background…
You’re exceptional the way you are you, don’t need to change for nobody…Whether you believe that….YOU ARE… You are nothing but exceptional.
These words are on my heart for today and I want you to take heart that you are special indeed!
How was your week, still on track with all you do?
I had a little “bumper” in my week with some days filled with many mixed feelings/emotions. I went to the doctor in the week and I will be going for a “little” operation (laparoscopy) on Tuesday – nothing major and I trust that everything will work out for the best! No training for those few days but hopefully I can be back in the gym in no timeJ. I’m a little depressed on the no training side and I have no idea how long is recovery time but hopefully not more than 3 days or so. Like I said in my previous post that I’m at a point where there is so many things going through my head – From the competing side in fitness – to starting a little family! Well the doc instructed for me to pick up a bit more fat and around 2kg! But oh my this is something to wrap my head around!!! I just decided I will carry on eating clean and healthy and if I do pick up I will make sure it is good muscles and not just fat! But that is left there; let me share the good news…
VERY EXCITED AND HAVE TO SHARE:
I appeared on my first magazine add in the South African Shape Magazine for the USN Phedra Cut Lipo XT product.
I was always the one thinking that the photographs of a “weight loss” product was a scam, you know those before and after photos, with your first reaction oh yes that’s some good editing skills that went on there…hehe! Well today I can tell you that my photographs used in this add is my transformation without any editing – that was really my before and it was an exact 12 week journey towards my transformation. That was not the end though and I would say I’m in better shape now than then but still those photographs were taken exactly on the day marking the first and the last day of week 12!
I don’t have the digital version yet but here is a photo I took from the magazine 😉
Shape Magazine February 2012
Then I received my script for my first TV shoot for the Expresso Show on SABC 3. I’m excited, nervous all at the same time. The shoot will be on Monday and I can’t wait for this experience. I will keep you all posted. The screening will be on the 1’st of February so keep thumbs that everything will turn out the way it should.
So now you know why I said I had a rollercoaster week: First the news of the operation and some other things – then the news that I am the face of USN Phedra Cut Lipo XT.
Excitement with a tad bit of nervousness.
Next week will be week 3 of the LiveFit trainer – How is everyone going on? Do you log your exercises? Obviously my week 3 will move on until the following weekL. You must keep me posted.
Enjoy your Sunday and if possible prep your food in advance.
Believe in yourself…
Whoop whoop a new day, a new mind, new beginnings, and one step closer to a new you…
Did you fall of the wagon a bit??Please don’t feel condemned, get back up and focus ahead. Don’t let your failures keep you from reaching your best!
Ladies (and gents 😉 how was your day? How are things going with your challenge? Are you still on track and motivated towards your end goal. I just realized again today how big of a need there is out there for people to live a healthier lifestyle or to look and feel great as a person. It is in reach for you to become the best you could be…By the right amount of dedication, support and motivation you can change so many things.
It is human to struggle or to sometimes feel depressed but that is where you need friends or family to help pick you up and carry you towards the finish line.
I’m talking about these things for I have been there and I know it can get difficult at times…
If I close my eyes I can remember each feeling that I felt being fat, without confidence, bloated, depressed, tired and so the list can go on…
Quick reminder this is me a few weeks/months ago 18 August 2011. This is one of the better pics that I chose you should see from the side. When looking at this I remember the way I felt inside…
I know some might think…ahhhh she’s not that fat, well let me tell you I felt exactly like a person who is 30kg over weight. I went through the same emotions, difficulties etc…
Whether you are 5kg overweight or 15kg, we all go through some of the same emotions and feelings etc.
This was me 12 weeks later 10 November 2011…
This is now the latest pic taken on the new years weekend…Obviously I hold my breath to show some abs ;-)
What am I trying to say? I don’t want to show of on a photograph but I want you to realize that YOU CAN achieve your goals…I wish I could motivate each and everyone visiting this blog. Or those going through a bad patch in life — it will be ok! You don’t have to look like a super model in 1 week. You took months to get where you’re at so give your body the time to adjust and transform. Whatever challenge you are on make it sustainable and let it become a lifestyle.
Don’t see it as a diet or another 12 week challenge…See it as a lifestyle. I’m on week 2 of the LiveFit trainer (you can download it under LiveFit). I’m not doing another challenge to see how much more weight I can lose, I’m doing it because I believe I can be in even better shape and more healthy. I’m doing it because I love working out and to keep myself challenged on a training program etc. Do I really want to compete in the Fitness industry — No I actually don’t want to! I was approached by so many people asking me about doing competitions etc that I got so confused at one point not knowing what I want to do, and when I sat down really thinking about it I realized it is not me, I don’t want to…Why must I put so much pressure on something I enjoy doing so much, and take the fun out of it?? Maybe I will be in such good shape by April/August that I will compete who knows? But I don’t have to set a competition date for myself to keep me motivated to enjoy a healthy lifestyle.
I’m at a point in my life where I want to enjoy every single thing I do. To live life passionately and to appreciate every single day like it is a gift from God.
To reach, inspire, to help and to motivate people…That was and is my goal.
Please comment below if this makes any sense…Sometimes it feels as if I’m blogging for myself, but I realized that is also ok! If my words can touch or encourage 1 out of the 11 000 blog visitors then my goals are achieved!
Be positive, be strong, and believe in yourself!
You ABSOLUTELY do have the power to change and YOU are beautiful no matter what!
Claudine
Set goals today…
Ok so week 1 of 12 is complete and what a challenge!
I have learned allot in this week, with the new training program and diet! I have been struggling with a few things going on in my head. I have hundreds of questions going through my mind every day. Is my diet clean, do I eat too much or too little, will I gain fat or only muscle, does it work for me, what is my goal, will I compete on stage, is this the year for me and Ian to try for a “little” one…So the list can go on and on!
Friends, there is nothing more distractive than not having set goals and that is why I want to encourage you to take the time to set goals. Set realistic and sustainable goals. Whether it is to lose 10kg or to gain some muscle and lean out, just to live a general happier/healthier lifestyle or whatever your goal is write it down and put it where it’s visible!
Once you have a goal get a plan…A goal without a plan on reaching your goal is just a wish! I started the USN 12 Week Total Body Transformation Challenge on the 18th August 2011, probably a date that I will never ever forget. That was the first day towards a better and healthier lifestyle!!!
I have lost 8.70kg in 12 weeks and 15.08% of fat. My life is CHANGED and I will never look back! I can tell you today you absolutely do have the power to change, you can do it and you will never look back. I am in better shape today than I have EVER been in my entire life.
What is it that I am trying to say? Whether it’s the USN Challenge / LiveFit trainer or any program or challenge whatsoever you must make sure that it works for you and that it will become a part of your lifestyle and not a temporary quick fix!
I don’t see this as a 12 week miracle worker and then a slow release back to the old you…I’m saying you must make the choice TODAY; if that is what you want go for it!
I’m currently training once a day for approximately 1 hour and NO cardio. Now let me tell you I feel horrible. I’m so passionate about lifting weights/mountain biking/training/cardio/running and almost forgot that for a moment and needed to get back to the point of answering myself why I love it so much. I just realized that because this is a complete lifestyle change/challenge you must make it sustainable! This is something that must be maintained for the rest of your life! I’m not saying you will never have a sweet again etc NO that is not the point. The point is you need to get to a place mentally knowing where you’re heading towards and then to focus on your end goal but without missing the journey towards a new you…
Working out is such a big part of my life and I feel so much healthier and energized thereafter. There is nothing better than the feeling of being happy with whom you are. We easily condemn ourselves but where are all those compliments towards yourself when you achieve a goal or when you make the healthiest choices.
Go today or tonight and sit down and think about your goal for a moment and come back and share your thoughts, mission and vision.
Until tomorrow…
Some clarification
Hello everyone just to make it clear for if there is some confusion.
I did the USN 12 Week Total Body Transformation which you will see under the drop down menu named USN 12 Week Challenge. All the relevant information on that Challenge will be under the drop down of USN 12 Week Challenge.
I am however currently busy with a completely new Challenge/Eating Plan/Trainer/Gym Program – LiveFit Trainer. Please do not get confused between the two, the diet or training program I am currently on is NOT for the completion of the USN 12 Week Challenge so please don’t get confused.
If you would like to join me on the current program please do so. There is Log sheets designed with all the relevant information on the trainer or if you have any queries related to the USN 12 Week Total Body Transformation please feel free to ask/post/comment!
Have a fabulous day and check out for my post tonight 😉
LiveFit Phase 1 Female/Male Diet
Female Diet for Phase 1!
You can download the approved food list here:http://www.box.com/s/29fkpzngutsmgu281ird
Breakfast:
5 egg whites
Unlimited vegetables (see list)
1 serving of starch (see starch list)
Mid-morning:
2 turkey or chicken muffins (see recipe), OR homemade protein bars (4 squares) OR
Small meal option (see list)
Unlimited vegetables (see list)
Lunch:
6 ounces of lean meat (chicken breast, white meat turkey; white
fish like tilapia and orange roughy, boiled shrimp, egg whites)
1 serving of starch (see starch list)
Unlimited salad and vegetables (see list)
Mid-afternoon:
2 turkey or chicken muffins (see recipe), OR homemade protein bars (4 squares) OR
Small meal option (see list)
Unlimited vegetables (see list)
Dinner:
6 ounces of lean meat (see above)
1 serving of starch (see starch list)
Unlimited salad and vegetables (see list)
Evening- 5-6 egg whites / USN Pure Protein IGF1
Unlimited vegetables (see list)
** No carbs (starch) after 7:00 PM (or about 3 hours before bedtime).
Limit fruit to twice daily: berries first thing in the morning and then a half a citrus serving or banana after a workout with your protein shake. Carry a small apple in your gym bag at all times in case an energy slump hits!
Male Diet for Phase 1:
Breakfast:
8 egg whites & veggies OR 5 egg whites and 1 whole egg.
1 serving of vegetables (see list)
1 serving of starch (see starch list)
Mid-morning:
4 turkey or chicken muffins (see recipes) OR
Small meal option (see list)
Unlimited vegetables (see list)
Lunch:
8 ounces of lean meat (chicken breast, white meat turkey; or 10 oz white fish like tilapia and orange roughy)
1 serving of starch (see starch list)
Unlimited salad and vegetables (see list)
Mid-afternoon:
4 turkey or chicken muffins OR
Small meal option (see list)
Unlimited vegetables (see list)
Dinner:
8 ounces of lean meat (see above)
1 serving of starch (see starch list)
Unlimited salad and vegetables (see list)
Evening- 6-8 egg whites**
Unlimited vegetables (see list)
** No carbs (starch) after 7:00 PM (about 3 hours before bedtime).
Limit fruit to twice daily: berries first thing in the morning and then a full citrus serving or banana after a workout with your protein shake. Carry a small apple in your gym bag at all times in case an energy slump hits!
Festive season…
Hi everyone, sorry for being quiet on the blogging side of things but I have been really busy working on compiling the LiveFit training log sheets and spend allot of time prepping for the Challenge starting on 2 January 2012. So are you excited already? Well I am SUPER excited and can’t wait to start this challenge with all of you…2012 will be your best year yet! How is your motivation level over the festive season? I must admit it’s been a tough week or two. Diet/Food wise there is no problem but oh my when it comes to my craving for sweets it’s another story.
Training wise things is going great. I’m taking it easier now; only to hit it hard again on Monday 2 January 2012. When I say taking it easy I mean trying to stick to 1 training session per day and not the usual 2…
The first phase of the Challenge will definitely be a HUGE challenge for me when it comes to the no cardio part but I just HAVE to do it. I am a little cardio junky who loves my running/zumba/mountain biking etc. but if that is what it takes I’m doing it.
Then I have been approached a few times and asked if I will compete in the fitness industry next year. After long thinking and pondering about it I have decided that I will give it a try ;-). The first competition is in April 2012 and by that time we will finish the LiveFit program and definitely be ready to hit the stageJ. So will you compete next year? The Challenge will end 26 March 2012 do you have any rewards set in place for achieving your goal? This is a great way to stay motivated.
Post a comment here if you will join in on the challenge. It is always better to have a support system and close friends/family/online friends who can encourage you at times when it gets tough. Believe me it does! There will be days that you feel discouraged, tired, bloated and irritated. Those days are the days where you need that support system, so follow the blog and let us help each other. For those of you that don’t already have MyFitnessPal get it today. This is a wonderful app to keep track on your food dairy, calories etc. You can add me if you like then we can share our food dairy etc. My user name is ClaudineKidson on twitter and bb.com and MyFitnessPal.
Supplementation wise for those that asked: I will carry on using my USN products and will keep you posted on what I will use. I’m still deciding though. If you have any questions about supplementation please feel free to post your questions here.
Tomorrow will be my last day at the office for this year, or NO wait I work on Christmas day 😉 but that’s ok after lunch is served I’m officially on holiday. I can’t wait to take some time out and to get a good rest. We will spend some time with family at the Lodge and then a few days at Sun City Resort. We have a Christmas Lunch at the Hotel every year and the Menu looks amazing I have to say. This will be the one day that I will enjoy the menu – Even though I will NOT over indulge I will enjoy it! What will you do on Christmas day? Remember the food can be overwhelming on such a big family gathering/occasion but DONT over indulge and make up for all the food you did not get to have throughout the last couple of months ;-). It’s not worth it…Be one step ahead in January. As I’m typing this paragraph it’s as if I’m preaching to myself here.lol
Well I just wanted to let you know I’m still here (on the blog) even though I don’t post every day… It’s time for me to get back to work on Phase 3 – Will keep you posted once it’s done.
Have a blessed day and if you are on your way to your holiday destination or to family/friends be safe. Drive save and stop next to the road for some stretching…
Your life WILL be changed…
Ok so I have some news to share with you…I get ALLOT of requests on training programs, nutrition etc and have decided to start a dedicated page on my blog where I will share my training programs, tips and diet exactly to the T.
The more great physiques and good health there is out there the better!
The first time around on my 12 Week Total Body Transformation I was rather clueless on where to start and which gym program to follow etc. Well I have found the most AMAZING / BEST program yet to accompany you to a 12 Week Total Body Transformation! This is for men and women!
I did not follow the eating plan but I have decided to redo the LiveFit trainer from Jamie Eason starting on the 2 January 2011 and would love if you join me for the 12 weeks.
I will upload every exercise, training log sheet, diet for the day. This will be like a portal where all the information will be shared and where each one can interact and share on how you have experienced the day. This is a GREAT way to encourage each other by staying motivated and dedicated!
I however want this to be interactive, so what do you think?
This will require dedication and hard work from my side so I am interested in your feedback if this will be worth it?
Sunday fun day…
Hi everyone so how was your weekend?
My Saturday morning started with a Zumba aerobic class and as you all know by now I love Zumba. My weekend cannot start better than with an early Saturday morning Zumba class. You just feel ready for the weekend! We have an open class on Saturdays and I believe it is like that at all Virgin Active clubs, so why not try it out? My rest day is Sundays, and I really try to stick to that. It is important to have a rest day!
Most of you know that getting enough rest after exercise is essential and very important part of getting the results. Many people over train never the less or feel guilty when they take a day off. It is crucial for your body to have a rest day to have enough time to strengthen and recover itself! SO DONT OVER TRAIN! I know it’s sometimes difficult, believe me on rest days I can’t wait for the Mondays morning workout! This is a good thing for then you have a new training week to look forward too.
About my weekend:
Ian and I had to take some of our guests staying at the Hotel to the Gold Reef City Theme Park in Johannesburg on Sunday!
To begin with I was not in the mood at all, for this is not really my thing, but I must admit the day turned out FUN FUN FUN!!!
We had some good laughs! Do you like theme parks / rides / rollercoaster’s / things that get the adrenaline pumping? Well I’m not the biggest fan of rides but we just decide to go for it and enjoy it J
Here are some pics of the day.
First 10+ km ever, feeling SUPER chuffed
I did it, my first 10+ km ever. I’m SUPER chuffed and wanted to share this moment with you 😉
First-10+ km ever
Stay focused…
Day 5 of cutting program: Friday Training: Back, Biceps and Abs
Calories: 554kcal
Calories Fat: 34%
Fat burn improving
Duration: 1hour 38 minutes
Day 6: Saturday Training: Cardio / Running
Run: 7.91km | Pace: 5.44
5 Min Fly walker
Calories: 451kcal
Calories Fat: 19%
Maximal Performance Improving Fitness improving
Duration: 55 minutes
It’s the weekend:
Hi all, so how is your weekend so far? I’m working at the Lodge this weekend. It is the Elgro River Lodge Traditional Archery festival this weekend and what great fun it is. Check out the blog www.elgroriverlodge.wordpress.com. If you ever want to go away for the weekend whether with the family, a corporate group or if you are just a individual passionate about Mountain Biking, 3D Archery, Bird watching or if you are a fly fisherman this is the place to visit. Away from the hustle and bustle of business, the Elgro River Lodge is the true African experience situated on a bend of unexpected beauty on the Vaal River, 30 km from Potchefstroom. Situated on the Western side of the historical Vredefort Dome. If you want to see more just visit the blog…It will be worth it. There is so many activities and I can assure you it will be an experience.
So I have to confess, yesterday was a terrible/horrible day diet wise. Everything started out great until the temptation of all the snacks got to me. Normally I have very strong willpower and will not give in to temptation, but I don’t know what happened yesterday. I must tell you today that when you are following a strict eating plan like I do and you give into temptation you feel terribly condemned afterwards. It is truly not worth it take my word on this one. I did not only feel terrible about my snacking but I felt tired afterwards. Ok so by now you must wonder what in the world did I eat? I had droëwors (not one a few pieces), then it was Simba chips and peanuts, and fruit salad, mints etc. That is it but man was it unnecessary! I’m telling you if I start snacking I will go on and on and on…After a few hands of chips, “SALTED” peanuts and droëwors I decided this is it. You better stop now! I had a second look at all the chips and snacks and thought to myself no ways can you allow this to have such a cravingly influence on you. Know where to stop and should you have a cheat day or a sweet or two keep it in moderation. The guilt feeling afterwards is so not worth it!
At least I did not have some of the Buffet we served at the function we had! When I decided this is it stop snacking my mind was set again and I am ready to stick to my diet again ;-). In the industry that I am in it gets tough at times believe me. I have 3 – 4 functions sometimes at a time/day. Then I’m talking full buffet, spitbraais, platters, heavenly desserts and everything that can lead you to temptation. But again when your mind is set you will not fail and if you do fail get up and go on. Do you know what makes me angry? When people try to convince you by saying: “No man have a piece of this/ just gym harder tomorrow/a few of these won’t do anything/try this…” so it goes on! Don’t even start with that type of thinking. Don’t go there by saying I will just work harder tomorrow, or I will train longer…What’s done is done. It is not worth it to give in to unhealthy eating. I’m not saying you can never have something other than “clean eating”, don’t get me wrong. I just want you to have the right mindset and to be self disciplined enough to know where to stop!
Enough about that…
I had an awesome run this morning of 7.91km and man do I enjoy this. I think this running thing is getting more serious than I thought. What started off with an attitude of “I have to run once or twice” a week, is now resulting in a love for running. I am not a pro in running but will definitely consider reading more about it!
I want to make a list of things that I am interested in like running, mountain biking and fitness and then I want to set up a calendar of events happening next year. I will share it on my blog then we can maybe get a group together prepping for an event or so? I think this can be much fun. We can follow a program together online that I will post and we can communicate daily sharing tips to each other. What do you think about this? The calendar can only expand and we don’t have to attend everything each group can decide what they want to get involved in.
Think about this and let me know what you think. I will do all the research just send me a mail at bodyandlifestylechallenges@gmail.com or leave a comment underneath this post if you think this could be fun and let me know by making some suggestions are?
Have an awesome weekend and remember do everything in moderation and think before you put anything into your mouth.
Godspeed,
Claudine
Super EXCITED…
Day 4 of cutting program: Thursday Training: Hamstrings, Glutes & Calves | Some cardio/running
Calories: 465kcal
Calories Fat: 35%
Fat burn and fitness improving
Duration: 1hour 25 minutes
Afternoon:
Run: 4.72km
10 minute rowing
Calories: 252kcal
Calories Fat: 32%
Fitness improving
Duration: 1hour 25 minutes
Have to share my excitement with you:
Ok so today I received wonderful news!!!I will have my first television interview/shoot for the USN slot on the Expresso Show. I am super excited, honored, and nervous all at the same time.
I am truly passionate about USN Ultimate Sports Nutrition brand and about my supplementation, for this is what assisted me to reaching my goals. Being an Ambassador for such an amazing brand is an absolute honor. If you believe in something it will speak for itself. I am living the proof of what can be achieved in 12 weeks through the correct use of supplementation but most importantly the importance of a good balanced diet. I use to be the one thinking before and after pics is a lie until I have done it myself throughout this 12 weeks transformation process. I want to encourage you to take before/after and progress pics of yourself. This is the best way to see your results in front of you and by being able to assess the areas that needs more work. It really is possible to transform your body if you set your mind to it by being committed enough to reach a set goal. 12 Weeks is only what sets the foundation of a new lifestyle, it is not the end of the road…
I promise you today you will never ever look back. You will have a healthy confidence that I believe is a must for every women or men out there.
There is 100’s of excuses not to change your lifestyle, or how difficult it is but I tell you that is nothing in comparison to how you will feel once you achieved your goal physique. You will not only look better but you as a person will be transformed. Your mood will change from negative to positive! You will feel comfortable in your clothes, you will be healthier more focused and committed in every area of your life. Even your relationships, work etc will benefit if you feel comfortable/happy about who you are. Yes it is the festive season, yes it will be more difficult but believe me today if you are serious enough you will start even on the last day of the week/on Christmas day. I remember I started my Challenge on a Thursday. I can recall every emotion experienced on that day and let me tell you feeling tired and bloated are not what want to experience ever again.
Start by changing today…You can do it. We can do it…Together we can motivate, inspire and help each other. If you have any questions feel free to post a comment and I will get back to you.
Loving toning phase!!
Day 2 of cutting program: Tuesday Training: Back, Arms and Cardio with Swimming
Calories: 595kcal
Calories Fat: 31%
Fitness and Fat burn improving
Duration: 1hour 33minutes
Afternoon Cardio: Running
Run: 7.93km (45min)
Calories: 561kcal
Calories Fat: 20%
Maximal performance improving
Duration: 1hour
Day 3 of cutting program: Wednesday Training: Chest, Shoulders and Abs | Swimming | Zumba
Calories: 573kcal
Calories Fat: 30%
Fitness and Fat burn improving
Duration: 1hour 27 minutes
Afternoon Training: Zumba
Calories: 567kcal
Calories Fat: 17%
Maximal performance improving
Duration: 1hour 2minutes
So how is your week so far? Mine is going rather slow.
So I started swimming some lengths at the gym and I must say I’m really enjoying the change of scenery ;-)…Have you tried to incorporate something into your program that you are not familiar with or not use to doing? I’m doing weights in the mornings and then I do cardio in the evenings/late afternoon. I don’t have time in the mornings to include 30-40 minutes of cardio. I did cardio last night for 47 min and then it was time for a nice steam bath session (cooled down the body first this is important) and then it was time for a swim. Changing your program or incorporating something different makes things interesting and avoid you getting bored with your training program.
Tonight is Zumba time and I can’t wait. Zumba is my old time favorite and I just love the intensity of it. I am passionate about dancing and music and this is the perfect way to combine that with fitness. Have you tried a Zumba class before? I must also say that the instructor plays a major role in the success of the class. Mary-Ann is the Zumba instructor at our Virgin Active and I must give her a high 5. Zumba just won’t be the same without her. She is passionate about it and you can see it in her rhythm and personality!
If you haven’t already joined the Zumba revolution do it 🙂 – This is an excellent calorie burner when it comes to exercise and will improve your overall performance/endurance.
Diet wise it’s going great, clean eating is part of my life by now. I do increase some portion sizes at times. I bough a new flavour of USN 100% Whey Protein and I can’t wait to try it out!
100% WHEY PROTEIN
WHEY PROTEIN ISOLATE & CONCENTRATE FORMULA
PRODUCT OVERVIEW
High Biological Value (BV)
Rapidly digested
Instantly availably amino acid delivery
Low calorie
Low carbohydrate
USN 100% WHEY PROTEIN is to be used immediately after training to prevent the damaging effects of cortisol (stress hormone) on the integrity of muscle tissue. The high quality Whey Isolate and Concentrate blend ensures rapid digestion and absorption of the vital Amino Acids to assist in post exercise muscle recovery.
Whey Protein is the highest BV (Biological Value) Protein available in nature. Research has shown that the highest rate of Nitrogen retention is achieved with Whey Protein.
USN’s 100% Whey Protein provides the highest quality Protein packed into one serving. It also contains Proteins such as lactalbumen and immunoglobulin’s, which are known to be vital for proper immune system function and are of special importance to body-builders and athletes.
Now with revolutionary Amino Rx™ technology, the proper uptake of the Whey Protein and its conversion into Amino Acids by the body is optimized.
WHEN
- As a dietary supplement. Upon waking
- Post exercise
- Anytime snack during the day.
BENEFITS
- Muscle retention and spares lean muscle mass
- Assists in weight management
- Assists in immune support
- Suitable for diabetics
More about Emotional Wellness – Steam Baths
WHAT IS A STEAM BATH?
Not unlike a sauna in that it induces sweating, but with entirely different atmospheric conditions, the steam bath not only relaxes you and renews your energy, but also promotes your health and beauty as well. It is operating most effectively at temperatures of between 43C(110F) and 46C(116F) and a relative humidity above 100%. In a steam bath, steam (or to be more scientifically correct, MIST) should be permanently present. This requires an efficient steam generator, a precise control system and a steam-tight cabin to prevent steam escaping and damaging the fabric of the surrounding room.
SCIENTIFIC RESEARCH
Between 1983 and 1986, at the University of Munich’s Institute of Medical Balneology and Climatology a comprehensive series of comparative tests were conducted to determine the effects of the sauna, steam bath and whirlpool bath on the human body in view of a considerable uncertainty which had previously surrounded the steam bath. Steam baths should not be recommended or prescribed to clients with known cardiac pathology. Steam baths are recommended wherever generalized moist heat applications are indicated.
Physical agents act directly with a physical effect; that is, radiant energy becomes heat when absorbed by living cells. Physical agents may in addition indirectly influence the AUTONOMIC AND ENDOCRINE SYSTEMS as well as the ELECTROLYTE balance. The BIOLOGIC RESPONSE to the “push” of physical stimulation of the VEGETATIVE HORMONAL SYSTEM is an adaptive reaction to stress, which involves the adrenal cortex and increases blood steroids. In fact, the interrelationship between adrenal and blood steroids may be an important factor in the hit-and-miss success of this form of hydrotherapy. If so, the intensity (or dose) of physical stimulation will determine the “stress” of this hydrotherapy program.
TEMPERATURE IS CRITICAL
Physiologic Effects
The body tries to increase its heat loss through all possible avenues-especially the skin and lungs. If the environmental temperature exceeds that of the body, the only way to lose heat is through sweating. The body cannot maintain a constant temperature when the environmental temperature is a s high as that reached in a steam bath or sauna, and so the body temperature begins to rise. As the cutaneous circulation increases, heat is accepted more readily by the body from the environment. A reduced skin circulation would reduce the rise of body temperature, but this is not possible. The rise in body temperature depends mainly on (a) the temperature and humidity content of the steam bath, (b) the sweating capability of the bather, and (c) the bathing time. Body temperatures have been found to range from 37.6C (99.6F) to 40C (104F). Thus, the physiologic changes that occur during the bath are due in part to the rise in body temperature and in part to the influence of the reflexes of the hormonal and nervous systems, which attempt to increase the heat loss.
The research results revealed that, given the correct choice of temperature and duration, a steam bath produces the same thermal effect on the body as a sauna and is equally beneficial. This is due to the fact that the saturated level of humidity in a steam bath is markedly counter-balanced by lower temperatures than in a sauna. The enjoyment and benefits that the steam bath affords thus depend critically on the correct temperature being set and maintained. In a steam bath, the optimum temperature lies within a narrow 43-46C(110-116F) range. These temperatures are not only experienced as the most pleasant, they are also the most beneficial. If the maximum temperature is exceeded by as little as 2-3C, the atmosphere is felt to be too hot. Proper steam bath control systems prevent such a temperature rise and maintain the optimum conditions with the utmost reliability, regulating the temperature, the supply and density of the steam, the intake of fresh air and the extraction of spent air entirely automatically.
EFFECTS OF A STEAM BATH
A steam bath is health giving as well as enjoyable. As a supportive activity, a steam bath is especially recommended to alleviate the conditions listed below by virtue of its high steam content and the general benefits of moist heat. The list was confirmed by the research carried out at the Institute of Medical Balneology and Climatology at the University of Munich: Bronchial asthma, bronchitis, catarrh of the upper respiratory tract, coughs, hoarseness, expectoration (particularly with the assistance of essential oils) non-acute rheumatic complaints and restricted or painful movements of the joints.
In addition, again as a supportive measure the steam bath is beneficial for persons suffering from: Sleeping disorders, particularly through over excitability, poor skin circulation, dry, chapped skin, muscular tension, muscular weakness in the subcutaneous blood vessels, and sensitivity to sudden changes of temperature.
A great advantage of the steam bath lies in its highly beneficial effect on the skin, a feature particularly appreciated by women. The moist heat stimulates the subcutaneous blood flow and cleanses the skin intensively, opening the pores, removing dead skin and impurities and leaving the skin feeling soft, clean and silky smooth.
THE CORRECT WAY TO TAKE A STEAM BATH
The method that has proved successful for the sauna applies to the steam bath, too:
- Shower before the first session-time the stay in the steam bath in accordance with your personal sensitivity-do not exceed 15-20minutes
- Cool off with cool fresh air and cool water without shocking the system and avoid shivering
- Take a warm foot bath if you have cold feet
- Do not take more than 2-3 sessions in the steam bath. In the case of combined facilities like sauna and steam bath, which provide for different types of bath, you may also switch from one type to another. What is essential though is that you cool off thoroughly after each session. Never start a fresh session if your body is warm (or worse still, hot) and never change from one type of bath to another until you have cooled down properly. To do so could overtax your circulation. Unless the body has cooled down properly after a steam bath, even a swim in a heated pool could be physically harmful as it can be after a sauna. Enjoyed correctly, a steam bath will help to overcome the stresses of everyday life, to relax and recover and to gain new strength and improve general physical and mental well being. And what’s more, a steam bath can also be fun. STEAM AHEAD…
Beautiful week ahead…
Its Monday, the beginning of a beautiful new week and there is allot to smile and be positive about. We are alive, healthy and blessed with family and friends to spend time with over the festive season!
Will you be going away over this time?
If you are stressing about your diet etc I want to encourage you that you CAN stick to clean eating and healthy living even when on holiday. Yes it is a bit more challenging at times but keep in mind how hard you have worked to get into shape or to feel good. Don’t go and and waste all those well deserved results on bad food choices it’s just not worth it! Keep your mind set on living a healthier lifestyle. Stop seeing eating clean as dieting. Living healthy is a lifestyle it is not following a strict diet, if you get your head around that you are well away!
So as I mentioned, today is the beginning of my gym program that I will follow for the next four weeks. I decided to repeat my cutting/toning phase for I feel I can achieve better results and then I will focus on maintaining from end of January. We obviously want to look our best over the holidays so why stop now 😉
Yesterday was such a relaxing day. I went to the gym and did cardio and decided after cardio to go for a swim. This was out of my comfort zone but oh well I bought a “gym” costume with a swim cap so nothing was stopping me!
I got in the pool and was that relaxing, I enjoyed it so much. I think the last time I had a swim at the gym was 16 years ago ;-). I encourage you to try different things at times. Don’t get stuck in repeating the same exercise routine. It’s always good to keep your body guessing. Tonight will be my first Yoga class ever. Have you done Yoga before? Share by commenting at the bottom of this post what I can expect. I’m a Zumba lady who loves the intensity of it. But hey it’s worth giving Yoga a try and see!
I did legs this morning – what a workout! This is what I did:
Training: Legs
Calories: 583kcal
Calories Fat: 31%
Fitness Improving
Duration: 1hour 34minutes
Legs
This is how my week looks like:
Monday: Quads & Calves | Yoga in the evening
Tuesday: Back, Arms and Sprints | Cardio/Pilates: 1 hour
Wednesday: Chest, Shoulders, Abs | Cardio: Zumba late afternoon
Thurday: Hamstrings, Glutes & Calves | Yoga in the evening ( Still deciding)
Friday: Back, Biceps and Abs
Saturday: Shoulders, Triceps, Calves and Zumba for Cardio
Sunday: Rest day
Are you going on holiday over December/January? While I’m sitting here I cannot help but to make plans for my next holiday ;-). I’m trying to convince my hubby that we must try to find a place for a few days over December; I will even compromise and camp as long as I can be close to the beach.
Really this can’t be it; I can’t go into a year if it doesn’t even feel like I was on a holiday already. J I know I just come from holiday/the sea but I want to go again hehe. I loved it so much I need to go again. I don’t know what is going on with me lately but I’m on a mission when it comes to enjoying life and by doing things differently. I can’t help but to think that I cannot live an average/mediocre life anymore. I want things to be extraordinary, I want to wake up mornings without knowing my exact schedule or plans for the day. I even do different things in my gym program, and then you must know! It cannot be midlife crisis for I am very far from that 😉 but its similar I believe. I am a very structured person sometimes even a perfectionist but let me tell you the last couple of weeks I’m different. Must be because of all the energy I have with my new lifestyle.
Ok so I went to a yoga class tonight and uuhmmmmmm I don’t know! I think I must stick to the high intensity training or let’s say if I try it again I will definitely not do a legs session the morning hehe. I think my muscles did not know what is going on. There was some stretches, boy oh boy, I was even afraid of getting an injury at one stage.
Hope you had a super day.
21-25 November 2011
Happy Friday everyone…I can honestly not believe it is Friday, must be because I only started working yesterday. So all good things come to an end and we are back home from holiday and started working again. Although I feel super blessed to have this amazing job I seriously wouldn’t mind to still be sitting on the beach. It was so relaxing and just overall amazing to have time off. I had a deep sense of appreciation every second there.
Monday 21 November: 49 minutes
Jog: 5km
Wide Push Ups: 2 Sets x 20 reps
T-Press: 8 reps
Narrow Push Ups: 20 reps
Skipping: 1 Minute
Bent Over Row: 2 Sets x 20 reps
One Arm Row: 2 Sets x 20 reps
Bent over reverse fly: 2 Sets x 10 reps
– 300 kcal burned / 28% Cal Fat
Maximal performance and fitness improving
Breakfast: ½ Cup Whole-wheat Pronutro
10:00 Apple with 1 Scoop 100% Whey Protein
Lunch: 2 Toasted rye bread, with peanut butter and no sugar syrup + Half avo
Dinner: 200 gram Grilled Sirloin, chips and onion rings
Don Pedro Amarula 😉 it is holiday ok!
1 Peach
Tuesday 22 November: 23 minutes
Jog: 4km
– 151 kcal burned / 28% Cal Fat
Fitness improving
Today is our last day on holiday, tomorrow is time to go back home! I am sad but happy at the same time. I miss being in a routine and going to gym. I am proud of myself about the fact that I still trained during the time on holiday and that I kept to my diet most of the time. I think the eating could have been much worse and that my occasional treats/cheats weren’t that bad up to now.
Then I’m super excited to deliver my disk with my photographs to USN tomorrow on our way back to Potchefstroom. Don’t think the reality of being used in ad campaigns is a reality yet but I think it will get real once I see the advertisements etc. I hope this is for real. I’m the type of person who won’t get too excited if I don’t see it on black and white ;-). I am a little sceptical sometimes. Don’t know why but it must be the fact that I don’t want to be disappointed?
Wednesday 23 November: 27 minutes
Jogged 4.88km
– 189 kcal / 31% Cal Fat
Fitness improving
Wow! I had an amazing run this morning. Things were different, I experienced a very deep sense of appreciation and I was so aware of my surroundings! As I jogged I really took the time to appreciate the beauty of things around me. The sound residing from the waves next to the pathway was so amazingly beautiful. I experienced a calm sense of relaxation and appreciation. I spend some time on the beach after my jog. I just realized once again how important it is to sometimes to take time out. Just to sit down, relax and enjoy where you’re at! We get so busy sometimes that we forget to experience where we’re at! Take time out.
Breakfast: 4 tbsp Oats and cinnamon + peach
Lunch: 80 gram Grilled chicken salad + Apple
Snack: Protein Fuel 25
Dinner: 100 gram chicken, half avo, 1 cup mixed veggies, pumpkin blocks, cucumber and a very small miniature potato.
Thursday 24 November: minutes
Today I did legs – First day back in the gym and man it felt like torture. J
– 189 kcal / 31% Cal Fat
Fitness improving
I got a new Polar watch today the FT80 and I’m super excited about this. I love Polar and would be lost without it in the gym. That little gadget I promise you is like a personal trainer watching over your shoulder. I love walking out of the gym knowing exactly how hard I worked and what the results are. This is definitely an investment health wise. Do you make use of a Polar or product similar to it?
Here is a review on it if you wondered:
FT80 Polar watch review:
Polar FT80
Body measurement features
Automatic age-based target zone – bpm / %
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.
- Average and maximum heart rate of training
- Heart rate – bpm / % / graphical trend (in Strength Training Guidance feature)
Heart rate is the measurement of the work your heart does. Heart rate can be expressed as the number of beats per minute (bpm) or as a percentage (%) of your maximum heart rate. During strength training, heart rate can be displayed as a graphical trend.
- HR-based target zones with visual and audible alarm
- HRmax (user set)
- Manual target zone – bpm / %
This feature enables you to define the target zone as you want and is suitable for your training. You can set the target zone for your training as beats per minute (bpm) or as a percentage of your maximum heart rate.
- Polar Fitness Test
- Polar OwnCal® – calorie expenditure with fat percentage
Polar OwnCal calculates the number of kilocalories expended during training. This feature allows you to follow the kilocalories expended during one training session and cumulative kilocalories expended during several training sessions. This feature also estimates the fat-burning percentage (fat% on display), that is, kilocalories expended from fat during a workout which is expressed as a percentage of the total kilocalories burned.
- Polar OwnCode® (5kHz) – coded transmission
- Polar OwnRelax® – relaxation test
- Polar OwnZone® – personal heart rate zone
- Polar STAR Training Program
- Polar Strength Training Guidance
- Training load – available via polarpersonaltrainer.com
Data transfer
- Compatible with Mac (Intel-based) via Polar FlowLink
- Compatible with PC via Polar FlowLink
- Compatible with polarpersonaltrainer.com via Polar FlowLink
G1 GPS sensor features
- Distance – training and total
Distance (km, mi) can be set and measured in several ways. Training distance tells you the distance travelled during a training session. Total distance is the distance accumulated since the last reset.
- Speed/Pace – current, average and maximum
Polarpersonaltrainer.com features
- Advanced training analyzing
- Training Diary
- Training Load
- Training programs
Recording features
- Totals
- Training files (with summaries) – 100
- Weekly history
S1 footpod features
- Distance – training and total
Distance (km, mi) can be set and measured in several ways. Training distance tells you the distance travelled during a training session. Total distance is the distance accumulated since the last reset.
- Speed/Pace – current, average and maximum
Training features
- Graphical target zone indicator
- Heart Touch – button-free operation of wrist unit
- Zone Lock
- Zone Pointer
Watch features
- Backlight
- Date and weekday indicator
- Display text in English, German, Finnish, French, Portuguese, Spanish, and Italian
- Dual time zone
- Key Lock
- Low battery indicator
- Stopwatch
- Time of day (12/24h) with alarm and snooze
- User replaceable battery
- Water resistant – 50m
Friday 25 November
Superset
Dumbell Shoulder Press: 3 Sets x 15 reps
Bent over barbell row: 3 Sets x 15 reps
Superset:
Side lateral raise: 3 Sets x 20 reps
Standing calf raise: 3 Sets x 30 reps
Wide Push Ups: 3 Sets – 20,15,15
Superset:
Wide grip lat pull down – 3 Sets x 30 reps
Seated cable rows – 3 Sets x 20 reps
Air bikes: 3 Sets x 30 reps each side
Skipping in between: 4 x 1 minutes
Afternoon run on treadmill: 6.88km
I’m starting with a 4 week cutting program next week Monday and I can’t wait!!!I feel that I can reach another level on the toning phase so will extend it for the next four weeks. I can’t wait to start with it. After the completion of the next four weeks I will go on a maintenance training program. I am the type of person that needs to set goals and to have something to work towards. I have log sheets for each training session and this is a great way to keep track on the amount of reps and weights I use. I will lift heavier the next few weeks for this is what will give the required results! Not too heavy to not be able to complete a set. So yes time to reach another level and super excited about it! Will keep you posted…
So have a wonderful day and stay focussed! I’m working from early tomorrow morning so planning on my meals is definitely required.
Have a super one…
Recap 14-20 November 2011
Hi everyone, so how was your weekend? Are you sticking to your clean eating or are you snacking away?
Some pics of the holiday:
As you all know by now I’m on holiday – and all I can say is it’s amazing to have some time off! I am so relaxed and it’s wonderful to be able to do things on your own time without being in a hurry. The weather is great although there have been rainy days but never the less we found something to do. Shopping at Gateway, visiting friends in Hillcrest, dining out or just relaxing in the hotel.
Well let me recap on the week. Training wise it went great I would say. For being on holiday and making the effort to train is already a thumb up for me. Arrived here wanting to join the gym for the week! Got there only to find out that as a “casual visitor” the contract is based on 3/6 consecutive days. So if you happen to miss one of your 3 days for example it’s your bad and you lose your money paid for that day. So after much thinking I thought to myself you know what I’m on holiday and there is no way a gym will decide when I must gym at a ridiculous cost! So option 2 it had to be…
Even though USN advised me to take the time off this week I just couldn’t ;-), I’m taking it easy by making sure I only train one session a day for not more than a hour or so!
I decided to buy 2 dumbbells (forgot my kettle ball at home) did bring my yoga Matt and skipping rope and obviously my awesome Nike training shoes ;-). No holiday excuses and off to a good training week. I don’t regret this decision for this was the most enjoyable week training wise. Change of scenery and nothing like a jog next to the coast on an early morning and weight training with the view of the ocean. Beautiful indeed.
I worked out my own little training program for each morning, consisting of cardio and weights! I got a Nike+ training band from Ian and what an awesome little gadget to have. This is a device compatible with my Nike shoes that records your distance, pace and time of every run. I was so curious to jog the same route as each morning, just to see how many km we ran each morning. To my surprise it was 5.53 km. I thought its 3km only to see this morning it was almost double the distance. I was proud of myself for I am not the best runner out there, but I have to admit I’m enjoying the running and will definitely train to reach the 10km mark which I don’t think is difficult for it is not as if I’m too tired to jog further in the mornings. The distance of the pathway next to the beach is this distance.
Eating wise there has been some slip ups. I can mention everything for I know when I cheated and on what. I feel horrible after each bad decision I make. I had half a small pack jelly tots, half a pack chocolate eggs, few M&M’s, nutri rusks, hand full speckled eggs, 1 Single Amarula Don Pedro and one evening some Prawns prepared in some souse with chips, and last night 4 pieces ribs and small piece “boerewors” and a bun! This is all the cheats during the holiday and I feel terrible about it. I must confess it’s a struggle in my mind to have something that I know is not part of my diet! Everyone tells me to relax, take a break and have a cheat meal every now and then but I just can’t. I feel condemned and guilty after each one! How do you experience this? Please share with me!
Training wise this is how my week looked like:
Monday: 48 minute cardio at the gym
– 302 kcal burned / 28% Cal Fat
Fitness improving
Tuesday:
No training
Wednesday: 1 hour 7 minutes
Jogged 5.53km
Skipping: 7 x 1 minute reps
Crunches: 3 Sets x 20 reps
Bicycle: 3 Sets x 30 reps each side
Push Ups: 3 Sets x 20
– 384 kcal / 30% Cal Fat
Maximal performance improving
Thursday: 1 hour 36 minutes
Dumbbell alternating curls: 5kg x 3 sets x 20 reps each side
Tricep extensions: 5kg x 3 sets x 20 reps each side
Skipping: 6 x 1 minute reps
Upright row: 5kg x 3 sets x 20 reps
Crunches: 3 Sets x 20 reps
Jogged: 5.53km
Superset:
Tricep kickback: 3 Sets x 10 reps each side
Cuban Press: 3 Sets x 10 reps each side
Concentration bicep curl: 3 Sets x 15 reps each side
Plank: 1 minute
– 380 kcal / 36% Cal Fat
Fat burn and fitness improving
Friday: 57 Minutes
Jogged: 5.53km
Wide Push ups: 3 Sets x 20 reps
Standing tricep extension: 3 Sets x 20 reps
One arm dumbbell row: 3 Sets x 20 reps each side
Dips: 1 Set x 20 reps
Skipping: 2 x 2 minute reps
Bent over dumbbell row: 3 Sets x 20 reps
– 395 kcal / 25% Cal Fat
Maximal performance improving
Saturday:
No training
Sunday: 1 hour 9 minutes
Jogged: 5.53km
Dumbbell lunge: 3 Sets x 20 reps each side
Single leg dumbbell dead-lift: 2 Sets x 20 reps each side
Alternate hammer curl: 2 Sets x 20 reps each side
Dumbbell tricep kickback: 2 Sets x 10 reps each side
Crunches: 3 Sets x 20 reps
Skipping: 3 x 1 minutes
Air bike: 3 Sets x 30 reps each side
– 472 kcal / 25% Cal Fat
Maximal performance and fitness improving
I hope you all will enter the new week being motivated, goal orientated and positive about your efforts. Always give your best! Train hard, stay focused but the most important of all is enjoy every moment.
I’m looking forward to this week being on holiday until Wednesday, I’m excited to send my disk to USN with all my photographs and then most of all I’m looking forward on the next step of training when I’m back. As Gareth USN said we will work towards the next level when I’m back :-). Remember it is important to set new goals once you achieved your current goals. Even if it is maintaining your new lifestyle and figure!
God speed,
Clauy
lifestylechallenges 
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