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Journal day 56: 12 October 2011

Hi everyone, how was your day today? I had an emotionally downer today. I don’t know if you experience this at times but I am going through an emotional rollercoaster at times.

I must honestly confess that things get tough at times and it is so crucial to be in control of your mind! The mind is so so powerful and we must honestly take hold of our thinking patterns and to keep our eyes and “mind” focused on our end goal…

I do feel that I can snap at times and then on other days I feel like a million dollar ready to take on the world 😉

Have you experienced mixed emotions like this? Well I had a talk with my sister who is also doing the challenge and she is four days or so behind me and I said to her that we must really be there for each other and to support one another wherever we can. Do you have someone that is supportive?

Then the discouraging ones out there, and believe me you get LOTS of them. Those making the comments like, “soek jy nie ‘n stukkie brood” (sarcastically as if I don’t eat), or do you ever eat and so the list of comments goes on! Well let me tell you today, turn the negativity and use it to your advantage to rather motivate you to strive towards becoming the best you… For people to make comments that is out of place or to try to break you down then there must be some sort of jealousy towards you becoming the best you could be! These are most likely the ones that will come back later asking you for some advice. This challenge for me is really not all about me but reaching others by helping them with advice wherever I can, supporting those that struggle reaching their goals etc. Remember to NEVER compare ourselves to others or others’ goals. Remember I maybe don’t have 15/20 kg to lose but for my length 1.52m I had to set my realistic goal on what is healthy. No I won’t lose 2kg per week or lots of fat % but I will reach what is healthy for me. It is important to reach the level of confidence that is “healthy” for you as women/men. Whether it is losing those extra kilograms or fat after your pregnancy, or those kilograms you picked up along the road towards becoming women and no longer teen etc.

Yes I was discouraged today and we must be honest and true to our emotions and what we experience. I can tell you every day is so amazing but that won’t be true. It is tough at times to focus on 100% clean eating and healthy living but then there will be times that will be tough! Give it your best shot everyday and I promise you it will be good enough.

I realized today 101% that this challenge for me is all about a lifestyle change, not a quick fix and then back to normal before we know it. I did email ….. today for some more advice diet wise and I must honestly say after being discouraged 😉 I took the help/advice and then decided what will work for me… This must be a LIFESTYLE CHALLENGE/CHANGE keep it in mind. Things must work for you. I’m not saying you must go and have that occasional cheats I’m saying you must make decisions on where you going to cut down more or where some more attention is needed.

Some questions or answers you may thought about, I sure did:

You can include the Protein Fuel 25 as a replacement (that readymade drink I told you about, really amazing taste) to Diet Fuel for a mid-morning/ mid-afternoon snack.

1)      Is lean mince allowed during the challenge- I don’t eat this regularly maybe once in two weeks but feel so guilty afterwards? I prepare it in water and don’t add any oil? Yes – you can have mince 1-2 times weekly.

Select low-fat, very lean sources. Olive oil is a good medium to cook in.

2)      Is spices like steak and barbeque Robinson spice / salt and vinegar spice allowed?

No mixes spices because they contain too much sodium. Herbs and single spices are fine.

3)      Is sugar free peanut butter occasionally allowed?

Make sure your peanut butter is the low-fat, sugar free options.

4)      How do you feel about 1 glass coke zero a day?

You can get away with it, but only water from week 10.

5)      Is ……….. Caramel Syrup that is sugar free, aspartame free, fat free and contains 18 calories per 10ml serving allowed? I would like to sometimes rather have this on my rye bread for lunch than tuna? Not beneficial to your diet in anyway. Try to avoid it!

6)      When is the closing date for the 2011 USN 12 Week Challenge?

The official finishing date is the 31st May, and then there will be 12 weeks to allow those people to complete the Challenge. Top 10’s will be notified in August 2012.

I for example have my small glass coke zero every night with my dinner; will I give it up – NO – WHY? Because this make things sustainable for me and not bored by my 3litres of water each day…Do I use some spices over my food – Yes I do – will I compromise on everything –NO – WHY? Because I use it in moderation and in such a way that my steamed food always look and taste good while being a much healthier option than my previous lifestyle.

What am I trying to say? It is important to change your mindset towards a changed lifestyle. This is not a 12 week quick fix. You have worked so HARD it just won’t be worth it to give up after 12 weeks because you could not keep up. You can do it, I believe in each one who is in this challenge with me. We must support each other and respect our bodies! If you are really tired and you have aching pains etc – take the time to recover even though it is a few more hours. Do not over train expecting to get those quick fix results for I can promise you today you will only burn yourself out ending being depressed and tired all the time.

I had a Zumba cardio class tonight at the gym and this was just what I needed. This is what I enjoy doing so it’s important to work it into my gym program! When I walked out of the class I felt energized, positive and ready for my next session 😉 why, because I enjoyed what I did! It is fun and what I enjoy most. Do you love Pilates/Spinning/Swimming or some form of high intensity cardio/exercise? Then make sure you work it into your program.

Tomorrow will be the end of week 8 and Friday will be the first day of week 9. There is only four crucial weeks lets for me to get drastic results…I would love to become a USN ambassador, and I’m working so hard to achieve that goal!

So at the end of each two weeks comes measurement day. Decided no more stressing, I will reach a time where I won’t drop as much fat/weight and that is perfectly normal. Now it is time to focus on my workout and my diet and what I put in.

I made our holiday reservation today and I am so excited like you won’t believe. The last vacation I had was more than a year ago in Mauritius but only for 6 nights. Can’t wait; time to look for that perfect bikini. It’s been YEARS since I last walked with confidence in a bikini.

I entered a competition for a model photo shoot a while back, think the week before I started the challenge, and guess what? I was announced as a winner for the price! Believe it or not this is not my thing @ all but I am still so excited for the experience. It is 28 October and I have decided to make an appointment for the hairs, nails etc and hopefully I can take the day of. When last did you do something for yourself? Take some time out. Even if it is a long bubble bath!

Please do ask me anything should you have a quesion/advice.

Some legs and Zumba
Gym: 17:02 pm
Calories: 767 kcal
Calculated fat: 20%
Duration: 1 hour 28 min
Average heart: 155 Maximum: 189
Maximal performance improving

Breakfast:
Half cup cooked oats
2 CLA 1000′s

Mid morning Snack:
1 Scoop 100% Whey Protein

30 minutes before lunch:
3x Phedra Ultra SF

Lunch:
1 Slice Rye bread with some tuna/fat free cottage cheese very lightly as if it is butter and green salad

Late afternoon:
Half a Avocado

30 Minutes before dinner:
3 Phedra Cut SF

Dinner:
160 fish, veggies and green salad

After Dinner – 2 CLA 1000′s

Journal day 51-53: 7-9 October 2011

Hi everyone, so how was your weekend? Almost Monday again and man am I looking forward to this coming week.

This was a tough week and things were just crazy with the whole Aardklop festival and everything going on in Potchefstroom.

About my weekend…I did not get to the gym which is TERRIBLE and I feel so guilty about it. Was just not in the mood at all after my failed training session attempt on Friday morning. There was no cardio classes e.g Zumba etc at the gym because of Aardklop so this in itself was a challenge for me!

Then on Friday evening I ended up having max 3 hours of sleep – this is a big no no for 8 hours sleep is a crucial part of the challenge. It is now Sunday and I still feel tired and out of my routine. I can say one thing that I can be proud of and that is no matter what the circumstances were and the fact that I was confronted with all the temptations there could possibly be I DID NOT CHEAT ONCE! I stuck to my diet and focused on my challenge 101%. When going out with my friends not having 1 drink only water for me was a well done 😉

I did decide to go to the Look and Feel good expo today, and I have to say even though I expected so much more it was worth it at the end…I end up at the Sandton Convention Centre this morning thinking the expo will be held there, don’t know how I got that wrong hiehie. I really hoped to meet Gareth at the USN stand today but he was not thereL. The reason why is because he knows my progress and I have been in contact with him throughout the challenge and he would’ve been the one that could answer some of the questions I had. But never the less I met some awesome people there and the “tasting” of the readymade PROTEIN FUEL 25 oh man that is the best taste ever! Really loving it, wish I could buy a box of it hehe. You have to try one.

Amazing drink

One disappointment was that I really thought they would have like a sushi bar or something healthy when it comes to food. BIG MISTAKE not packing my lunch pack…Thank goodness I had my shake there so that was what I had. 2 Diet Fuel Shakes one at 10 and one at 3:30.

Then the highlight of my day is the fact that I met Nicole Seymore. She is such an inspirational figure in the fitness industry and what an amazing personality. You will see her two month training program under my resources page.

Me and Nicole Seymour

I can’t tell you how bad I want to become an Ambassador for USN South Africa. I would love to be an inspirational figure and to motivate other women to become the best they can be. This week Thursday will be week 8 of my 12 week USN Challenge and I am a changed person. Words cannot describe to you how I feel as a person even though I still have a long way to go and my target/goal that I want to reach will require much more work, I’m still on my way to a better me.

I will NEVER, EVER go back to the lifestyle I used to live. Let us help each other to change our lives one day at a time. Remember you can be an inspiration to others while living the best life you could. Your family, friends and community will soon follow in your footsteps.

Believe in what you do, believe in yourself that is the most important thing! Have the healthy confidence that God intended for you to have.  

The most interesting girl in the room is not the prettiest one, or the smartest, it’s the one that knows her worth! For all my girls out there! “Kim Dolan Leto”

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

Breakfast:
Half cup Wholewheat Pronutro
6 Almonds
2 CLA 1000′s

Mid morning Snack:
1 Serving Diet Fuel

Lunch:
2x Phedra Cut Ultra XT

Lunch:
1 Serving Diet Fuel (There was nothing healthy at the look and feel good expo) / or lets say nothing that is in my diet 😉

Late afternoon:
1 Had my toasted rye bread with very little peanut butter (sugar free) with 0% fat caramel syrup. This was truly amazing and the best lunch meal in the last 6 weeks hehe. Don’t know if the peanut butter etc is allowed but it was amazing.
2 CLA

Four o clock:
2 Phedra cut Ultra XT

30 Minutes before dinner:
3 Phedra Cut SF

Dinner:
80/100 gram lean mince with muschrooms and veggies.

After Dinner – 2 CLA 1000′s

This will be an awesome week coming up, can’t wait and accept each day as a gift and make a difference!

Journal day 48-50: 4-6 October 2011

Hi all my loyal blog followers, I’m so sorry for neglecting my blog the last two days but as mentioned in my previous posts I’m hectically busy with the Aardklop Art festival.

My hours are hectic and when I get back home after gym I’m really just to tired.

Gym is awesome and Phase 2 of my program is really on another level. The intensity is much higher.

How is your training going? This week we dont have any cardio (Zumba) classes at the gym and this is frustrating. I love my Zumba workout…Next week everything will be back to normal and I cannot wait! For those of you that asked me about the program when it comes to the cardio side I did incorporate cardio from the beginning of Phase 1. The reason so is because I have been training for a while so it’s not as if I started for the first time…It would have been better to skip cardio for the first 4 weeks like suggested by Jamie Eason to really make sure you gain lean muscle, but I only found this “wonder” gym program when I was 2 weeks in my USN challenge so I decided to carry on with the cardio. This training program really works we just have to stick to it. I am not in the cutting/toning phase so even though it may feel as if the results are slow, endure and don’t give up. Phase two that I am in now is focused on building muscle and I can’t wait for Phase 3.

The supersets is something to get used to but I like it, for I am not someone that can stand around for a full minute to rest although short recovery before the next set is crucial so make sure you rest in between!

It is so important to keep the balance between the cardio and the weight training and this is still a learning curve for me…They say medium intensity cardio facilitates fat burning, while minimizing the risk of losing any hard-earned muscle. So hopefully I’m doing it right.

I drink 100% Whey protein for my mid morning snack where I used to drink Diet Fuel.

100% Whey Protein Overview:

USN 100% WHEY PROTEIN is to be used immediately after training to prevent the damaging effects of cortisol (stress hormone) on the integrity of muscle tissue. The high quality Whey Isolate and Concentrate blend ensures rapid digestion and absorption of the vital Amino Acids to assist in post exercise muscle recovery.

Whey Protein is the highest BV (Biological Value) Protein available in nature. Research has shown that the highest rate of Nitrogen retention is achieved with Whey Protein.

USN’s 100% Whey Protein provides the highest quality Protein packed into one serving. It also contains Proteins such as lactalbumen and immunoglobulin’s, which are known to be vital for proper immune system function and are of special importance to body-builders and athletes.

Now with revolutionary Amino Rx technology, the proper uptake of the Whey Protein and its conversion into Amino Acids by the body is optimized.

BENEFITS

  • Muscle retention and spares lean muscle mass
  • Assists in weight management
  • Assists in immune support
  • Suitable for diabetics

Tuesday and Wednesday was my stimulant free days. Things are normally a bit tougher on those days for I easily feel tired and hungry. I definitely prefer the stimulant free days in the week and not over weekends though. Weekends are tougher in general for all so I just make sure I stay busy and in routine with all my supplements.

In the gym..

Tuesday 4 October 2011 – Chest and Abs
Gym: 5:36 am
Calories: 167  kcal
Calculated fat: 48%
Duration: 51 min
Average heart: 110  Maximum: 143
Fat burn improving

Tuesday 4 October 2011 – Abs
Gym: 16:15 pm
Calories: 219 kcal
Calculated fat: 46%
Duration: 1 hour and 7 min
Average heart: 109 Maximum heart rate: 149
Fat burn improving

Wednesday 5 October 2011 – Legs
Gym: 8:30 am
Calories: 320 kcal
Calculated fat: 43%
Duration: 1 hour and 32 min
Average heart: 111 Maximum heart rate: 160
Fat burn and fitness improving

Thursday 6 October 2011 – Arms/Abs
Gym: 5:17 am
Calories: 418 kcal
Calculated fat: 37%
Duration: 1 hour and 21 min
Average heart: 127 Maximum heart rate: 171
Fat burn improving

Thursday 6 October 2011 – Cardio/Abs
Gym: 16:00 pm
Calories: 472 kcal
Calculated fat: 25%
Duration: 1 hour and 4 min
Average heart: 149 Maximum heart rate: 173
Maximum performance and fitness improving

Sorry for posting all at ones hope you can figure it out. Again I would like to thank you all for following my blog, the messages and support. It is really amazing to have support even online 😉 I do appreciate your feedback! Tomorrow is Friday can’t believe it.

Oh before I forget, are you going to the Look and Feel Good Expo?

I wanted to meet Gareth there from USN for he is the one person that I am actually communicating to from USN, but unfortunately he won’t be at the expo on Sunday. So is it worth going? Think I will be like a little zombie on Sunday after this hectic week but will see. I really do think this is an awesome expo!

Journal day 47: 3 October 2011

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

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

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

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

5 min stepper for warm up

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

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

Breakfast:
Half cup cooked oats
2 CLA 1000′s

Mid morning Snack:

1 Scoop 100% Whey Protein

30 minutes before lunch:
2x Phedra Cut Ultra XT

Lunch:
Small skinless chicken and a small potato

Late afternoon:
1 Green apple

Phedra cut slim pack – Berry Flavour

30 Minutes before dinner:
3 Phedra Cut SF

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

After Dinner – 2 CLA 1000’s

Pure Protein before bed (Still have to make this)

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

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

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

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

YOU CAN DO IT!

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

So its the weekend everyone!!!

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

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

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

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

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

Chest and Triceps

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

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

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

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

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

So we will talk next week…

Journal day 43: 29 September 2011

In the gym:

Back and Biceps

I added 3 sets of 10 Bench dips
3 Minute Skipping Rope in between sets
5 Minutes stepper

Morning Session:

Gym: 5:57  am
Calories: 424  kcal
Calculated fat: 28 %
Duration: 1 hour
Average heart: 144  Maximum: 177
Fitness improving

I had an awesome gym session…I won’t be able to do Zumba for I am working on the lodge the entire day/evening with a wedding…

Wedding was a success but my feet were killing me at the end of the evening. My day started of great with my eating, but then I ran out of food. 😦 bad planning. Or not really ok! I thought I will be back at home at 19:00 which turned into 22:30 the evening. I was so hungry around 18:30 and had no food…Then there was the basket I made up for the wedding couple and yes you guessed right I got the biltong piece from there…oops 😉 I was just so hungry and had to eat something for I was dizzy. Again planning is crucial and we must make sure to always have extra shake/fruit in our bag…I did have diet fuel but it was at the main lodge and I was on the mountain top at the stage where I got so hungry.lol

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

Breakfast:
Half cup cooked oats
2 CLA 1000’s
1 Scoop 100% Whey Protein

Mid morning Snack:
1 Scoop Diet Fuel

30 minutes before lunch:
2x Phedra Cut Ultra XT

Lunch:
1 Slice Rye bread with half a tin tuna and cucumber with half a table spoon lite mayo

Late afternoon:
1 and a half scoop Diet Fuel
1 Green apple

Phedra cut slimpack – Berry Flavour njum

Dinner:
1 Piece Biltong
Hand full of grapes

Pure Protein before bed.

What a day, tired tired tired…

30 September 2011

Hi everyone…

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

I uploaded it on the measurement/progress gallery page.

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

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

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

This is how things will be from now:

1 tablespoon of flaxseed oil in the morning

Not 5 but 8 Almonds it will be 🙂

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

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

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

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

Have a wonderful Friday…

Journal day 39+40: 25-26 September 2011

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

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

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

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

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

Morning Session: Legs

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

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

Monday Legs

Woke up: 2x Phedra Cut Ultra XT

Breakfast:
Half cup cooked oats

2 CLA 1000′s Capsules

Mid morning Snack:
1 Serving Pure Protein Shake
Green Apple

30 minutes before lunch:
2x Phedra Cut Ultra XT

Lunch:
1 Slice Rye bread, half tin tuna

Late afternoon:
1 Serving Diet Fuel

1 Sachet Phedra Cut Slim Pack

Evening Session: Cardio | Abs

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

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

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

Journal day 38: 24 September 2011

Ok today was SUPER TOUGH!

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

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

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

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30 Minutes before breakfast 2x Phedra Cut Ultra XT

Breakfast:
Half cup cooked oats

2 CLA 1000′s Capsules

Mid morning Snack:
1 Serving Diet Fuel
Green Apple

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

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

Late afternoon:
1 Serving Diet Fuel

30 minutes before Dinner:
3 Phedra Cut SF

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

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

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

After dinner 2x CLA 1000’s

Journal day 37: 23 September 2011

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

Morning Session: Chest/Triceps

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

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

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

After breakfast: 2 CLA 1000′s Capsules

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

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

Lunch:
50gram Steamed fish with mixed veggies.

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

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

We CAN do this…

See my supplement corner:

Remember the 20% discount special offer at Dischem!

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