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Do you feel tired, depressed, irritated, bloated, FAT and discouraged with the way you look and feel?!
Well believe me when I say I can relate with all the emotions only to mention few. I’ve been there and not only once…That is why I’m sharing this post with YOU today. I know how it feels and I want to give you hope to believe that YOU CAN become the best version of yourself.
Im passionate about helping others to reach their goals. There is no better feeling than being happy with who you are. Not only physically but mentally. I want to inspire others to take the first step because YOU deserve this for yourself.
NOW is the time to take back control. You don’t have to feel this way for the rest of your life.
Don’t get stuck in your current feelings and mood. You just have to take the first step even though you dont “feel” like it NOW you will eventually. Just do it!
Losing weight is NOT impossible or as difficult as we perceive it. We are afraid to start before we even begin. WHY?! We fear failure before we even start, rather than believing in ourselves…You have nothing to lose, only extra kg’s 😉
Remember this is a journey not an overnight quick fix. So take the barrier down of failure and overcome it with the believe in yourself that YOU CAN DO IT. You are strong and brave enough. Snap out of the “diet mode” and see this as a kick start to a lifestyle challenge.
I can give you my word that doing this for yourself with the right mindset is what will differentiate your journey between success or failure.
Pledge to lose 4kg in 4 weeks and let the journey begin. Put the winter behind you and focus on the amazing summer sun ahead! You still have time to get that summer body in shape and let this be your best Holiday season to date…
Visit www.facethefat.co.za and pledge to lose 4kg in 4 weeks with the help of the new USN Phedra-Cut LIPO XT. I used Phedra-Cut with both my transformations and it assisted me in reaching my goals so much faster. Now there is the new and improved Phedra-Cut Lipo XT available and you can get it from your Local Dis-Chem store.
For all my International friends if you don’t know where to purchase it or get it online send me a message and I will direct you where possible. You can send me a mail: firstname.lastname@example.org or drop me an Inbox message on Facebook: Body and Lifestyle Challenges Claudine Kidson. I will share meals and training tips with you so keep an eye on my Socail Media Networks and let’s do this together.
Facebook: Body and Lifestyle Challenges Claudine Kidson
So share your pledge and win fantastic USN starter packs.
I have one Phedra-Cut LIPO XT to give away to help you get started.
Tell me why you want to lose 4kgs. Tag me, and use #FacetheFatwithClaudine and #USNfacethefat.
I’m looking forward to seeing your entries and remember;
Together we can achieve so much more 🙂
When I saw this quote it got me thinking…
There are values in setting goals… The number 1 value that it adds to our lives is the person we become while on the journey of setting goals and achieving & reaching them.
Today I want to share my personal view and opinion on the importance of setting goals for YOURSELF. We can so easily get discouraged or derailed from our goals the moment things get tough or we slipped up. We tend to experience the emotions of failure and disappointment in self the moment we slipped up! Whether you missed a workout or made a bad choice when it came to nutrition. Maybe your cheat meal ended in a cheat day and then snowballed to a cheat weak or month?! Can you relate, have you experienced the feeling of condemnation for not having enough willpower to succeed the first time? Well I have and its a terrible feeling indeed.
NOW how can we overcome this pattern and make it sustainable to reach our goal?
You can have the willpower to set out a short/long term goal BUT without a plan and a sustainable vision you are most likely to stumble and fail.
My advice is to take your overall goal and to break it up into smaller realistic goals…Let this be a journey and embrace it as an investment in yourself. Be realistic with yourself. This way you will be sure to reach your ultimate goal.
Then, set time frames for each and be sure to focus on them one step at a time. Once you overcome the first hurdle then think of and take on the second goal towards the “BIGGER goal”. You know yourself. Maybe you perform on rewards. Whatever it is do this for yourself. e.g If I lose 2 kg by week 3 I will buy myself a new training top. No matter what you DON’T purchase that top if you haven’t reached your personal goal. I promise you will take accountability for your decisions and this will form part of your commitment to what is important to you!
Your nutrition and training don’t have to be complex. By sticking to a fundamental, realistic, and systematic approach to your goals you are more likely to achieve them. Don’t over complicate things – This is often my problem and as a result I jump between diets and training programs. Don’t go there. Get a program, stick to it and pull it through! Get to know your body and what works for YOU.
I’m sharing this and believe it is a good read for those in need of change.
SET GOALS AND DEVELOP A PLAN
First and foremost, you need a plan that is curtailed to your needs, goals, and lifestyle. You can’t pick up your husband’s, brother’s, or cousin’s workout plan and expect it to work. Before you jump in, sit down and think about what you want and why. If you’re not absolutely positive about what you want or why you want it, then you’ll struggle to follow through. It might seem like a really basic first step, but it’s the one most people fail to do.
You also need to be realistic. I see too many people with the get-back-into-my-high-school-jeans-by-tomorrow mindset fall off the wagon. Sure that’s a great goal for the long term, but you need to ask yourself: What am I capable of right now? If you are 50 or more pounds overweight, thinking you’ll be down to a size 32 in a matter of weeks will set you up for failure. Instead of focusing on that big, 50-pound goal, take a smaller bite. Try, “I will lose five pounds by the end of the month.” It may not be a drastic change, but achieving it will feel great and will serve as excellent motivation.
Additionally, choose a goal that bolsters your health and well-being and doesn’t just focus on the way you look. By improving your overall health, you’ll feel better, sleep better, think better, and live better!
Successful goal-achievers also pay constant attention to their progress. Write down your goal in hardcopy journal, in a phone app, or on BodySpace! This way you can revisit and assess how you’re doing.
True, training is probably the most difficult aspect to figure out. When I first began, I would walk into the gym and train my chest, biceps, and triceps. I would do this every single day. If this sounds familiar, that’s OK—you have to start somewhere.
This year, instead of doing some biceps curls and then heading to the treadmill, follow this basic system:
|Build Muscle||Shed Body Fat|
|Weight training frequency||3-6 days per week||4-6 days per week|
|Rest periods||1-2 minutes||30-45 seconds|
|Lifting load||Heavier weight||Lighter weight|
|Cardio frequency||2-4 times per week||4-6 times per week|
|Cardio duration||10-30 minutes||15-50 minutes|
Like I said before, the most important aspect of training is to support your goals. If you want to gain muscle, aim for longer rest periods between sets, exercise with heavier weights, and shoot for lower rep ranges. If you want to shed body fat, train with lighter weight, high reps, and short rest periods.
Remember, this doesn’t need to be super complex! It is better to keep it simple. The key is constant progress. Each week try more weight, more reps, or shorter rest periods. Record your workouts so you can keep track of your progression.
Although resistance training will be the most effective way to achieve your physique goals, I like to encourage cardio. If your goal is to gain muscle, keep your cardio sessions to just three times per week. Use high-intensity interval training (HIIT) techniques to ensure the preservation of your hard-earned muscle. If you want to lose body fat, I still suggest HIIT, but I’d increase the session frequency to 4-6 times per week and increase the duration.
Finally, you have to rest. Spending days away from the gym will allow your body adequate time to rebuild and repair. You can schedule rest days whenever they best fit your schedule, but don’t leave them out!
Nutrition might be the last thing I’ve written about, but it’s the most important part of your progress—it always trumps training. Despite its importance, people tend to overlook it because they “work so hard” in the gym. You can kill yourself every day, but if you supplement that training with cupcakes and hot chocolate, you won’t see gains or losses where you want them.
I also see people eat too little. The point of your fitness resolution is to make lasting change. Nobody wants to lose 50 pounds and then gain it all back again, right? A month-long liquid diet or 1,000-calorie plan might work in the short term, but they won’t provide you the nutrition for a healthy mind and body or the building blocks for a lifestyle change.
Don’t make it complicated. Simply put, your calories should come from all the major macro-nutrients: fat, carbohydrates, and protein. You need all of them— there isn’t a magic way to meet your goal by eliminating one or the other! Eat more protein than you think you need, don’t skimp on complex carbohydrates, and don’t skip healthy fats. Don’t worry about counting calories just yet. Get in the gym, eat whole, nutrient-dense food, drink plenty of water, and cut out the processed crap.
Similar to goal-setting and training, it’s important to keep track of your diet in a journal, app, or BodySpace. Write down what you eat, how you feel, and any other aspects of your nutrition you’d like to chart.
We covered the essentials, but there’s one more thing I need to cover. To be a success story, find something fitness-related that you enjoy doing. Whether it’s Zumba, CrossFit, bodybuilding, cycling, or powerlifting, do what you like. If you hate what you’re doing, then it’s difficult to be motivated to get back in and do it again. Furthermore, your fitness and your goals are personal. Make sure whatever you do is going to help you be the best you.
You have the tools to succeed. Now go do it!
SMART GOAL SETTING:
S – Specific
M – Measurable
A – Accountable
R – Realistic
T – Time-frame
From my side my friends, I want to encourage you to take up this goal, challenge yourself and go out and DO IT FOR YOURSELF. For no other reason but YOURSELF. If you failed before so be it. Don’t dwell on the past or where you find yourself at this moment. Take it one small step at a time and be proud of every single healthier choice that you make.
We all mess up some point or another – I did too but NOW is the time to get back up, look up and NEVER EVER GIVE UP on yourself.
Be passionate about what you do and always give your best. You deserve to look and feel your best. Value yourself enough to make the changes toward becoming the BEST VERSION OF YOU!
I believe in you, so now believe in yourself.
You can follow me on Twitter: https://twitter.com/ClaudineKidson
Facebook: Body and Lifestyle Challenges Claudine Kidson: https://www.facebook.com/ClaudineKidson
Have a fit and fabulous week everyone.
Truth about Fat Loss and Nutrition
So this weekend was the Truth about Fat loss and Nutrition Workshop and I believe it was a huge success, educating people about some general guidelines on nutrition / food labels and understanding the Truth about Fat Loss.
“We did a little test with the 4 products listed here and did you know that if you had to consume 1 litre of this milk, 1 litre of this 100% orange juice, 50 g box of future life cereal and 500g box of Kellogg’s Special K in a week….you would be putting 57 teaspoons of sugar into your body. No wonder people are not winning the fight against the bulge!!!!!! Avoid health foods…..especially if they come with an advert!!!”
Some of the foods we looked at was:
Thank you Eugene for an Exceptional Perfect Pulse Seminar – the knowledge you have is amazing and the passion you have for sharing the truth is absolutely inspiring…This is only the beginning of big things to come.
I decided to do a post today on my view on a few things…Why do I feel the need to bring the truth to people on Fat Loss and Nutrition or health in general? Because I feel we need to start moving forward by knowing the truth. We live in a world where things get covered up way to easy and I’m so sick of companies making millions of profit by clever advertising skills, “covering the truth and exposing lies”. The general public in return are the ones walking around with sickness and health concerns.
I walked into a well known “Health Shop” yesterday where they sell supplements etc. So you would think the people employed in this positions will be educated in their field of expertise. As I walked down the isle I couldn’t help but to overhear the conversation of the guy (Supplement sales person) giving advice for a lady wanting to buy supplements & products to lose weight! I almost felt as if I can run the guy against the wall when the first thing he said to the lady was to cut out ALL CARBOHYDRATES and limit protein by replacing it with a “Shake”. Even typing this message makes me so angry when I think of this misleading and wrong advice…Listen today – NO Shake will replace good quality protein and neither will you have sustainable energy to get through a day without carbohydrates. We tend to trust others with our health or follow advice without really focusing on what the truth behind it is…We put our trust in someone who walks around with the qualifications without taking the time to research if it is indeed the correct information…
First of all Ladies & Gents you NEED PROTEIN | CARBOHYDRATES & FAT in your diet.
Your body needs carbs, healthy fats and protein. Protein is essential for tissue growth and repair. Dietary protein supplies the building blocks of muscle tissue. You have to remember that when you hit the gym for your weight training routine you are actually breaking down your muscle tissues. So WHY is your diet so important? Because you build your muscles outside of the gym just like they say Abs are made in the kitchen – that is the TRUTH…To do that you need a proper nutritional plan with the correct amount of protein/carbs/healthy fats to fuel your body…That is why I believe BCAA (Branch Chain Amino Acids) is a good “supplement” to add to your plan if possible. If insufficient amino acids are present, your body will start breaking down muscle tissues to get the required aminos and you don’t want that. So what is the use of a good weight training session, if you don’t nourish your muscles when you walk out of the gym?! So never leave out the correct amount of Protein and Carbohydrates to fuel your body for sustainable energy levels throughout the day! So if you feel depleted and hungry most of the time consider looking at your protein intake. Remember protein takes longer for your body to digest which means you will be fuller for longer…
Since your body expends more energy to process proteins than it does to digest carbohydrates and fats, people who consume more protein throughout the day might see faster fat-loss results than people on a lower-protein diet plan.
Ladies protein WON’T make you bulky or muscular that is NOT the truth…You don’t have the amount of testosterone like males to build muscles like your boyfriend 😉 So make sure you incorporate high quality protein sources into your diet like fish, eggs, chicken and lean cut red meats. And if needed SUPPLEMENT with a good quality Pure/Isolated/ Whey Protein.
Not replace it but SUPPLEMENT with a protein shake…
Your body needs energy to survive. Your systems energy requirements are mostly met by your daily food intake. The energy value of food is important but the source of the calories and your portion control takes priority. The more processed and refined the lower the vitamin and mineral value of food will be and the higher the Glycemic Index or fat value tends to be. Processed and refined foods tend to have a drastic effect on elevating your blood sugar levels and increase the likelihood of fat storage occurring. And don’t ask questions when those cravings kicked in…
Guideline on how to measure Calories and Kilojoules:
Calories and Kilojoules is measured per gram of food:
1g of Carbohydrate = 4 calories / 17kj
1g of Protein = 4 calories / 17kj
1g of fat = 9 calories / 37kj
1g of alcohol = 7 calories / 29kj
Stay away from refined and process foods and try to balance your macro values to support your goals or general healthy living. Never follow a diet by leaving out a macro nutrient. DON’T follow a low carb diet / a low protein diet. It is not healthy and your weight loss goals will not be sustainable. Everything is about BALANCE…Consistency is key and always option for the best healthiest choices. Make a mindful decision to educate yourself on the values of food and see it as an investment in your health. Don’t let weight loss become an obsession but rather see it as a journey to better health and lifestyle.
Its all about the choices you make, so think about what you fuel your body with!
Have a super amazing and productive educated week 😉
I have come so far and I believe YOU CAN 2. I’m sharing this even if I can inspire 1 person to make the decision to CHANGE and become the BEST version of yourself. Never EVER EVER give up and NEVER fear failure…
BELIEVE AND YOU WILL ACHIEVE. Never give up on yourself you are worth it.