I needed to take time this morning to reflect on how far I have come. We all get days that we feel down and want to indulge in everything possible but again just realized it so NOT worth it…
Have you struggled before with motivation and dedication?
Okay so let me try again…Weeks have passed since the birth of my little angel girl Kaylen born on the 8th of January 2013.
As a result of being pregnant I gained a shocking amount of weight. To be exact 22kg. The morning I went in for delivery I weighed 73kg. When I found out I was pregnant April 2012 I weighed in at 51kg (I had to gain weight from 48kg to be able to get pregnant for my weight/fat percentage was to low at the time).
I went from this: 45.7KG
To this in 9 months: 73 KG
I have to admit I hated being pregnant, feeling the way I did. Some people LOVE being pregnant and the way their bodies change but it wasn’t for me!
Since the day I got out of the hospital I made a mindful decision to get straight back on my clean eating. I couldn’t start training with my cesarean and had to wait 6-8 weeks on recovery! So my wound healed but still NO GYM. Allot has happened since and I got separated with my husband and so the story goes on. To get to the bottom of it – Getting to gym was almost impossible and there was always excuses of how difficult it is – which it is. I just didn’t have the time as a first time “single” parent to manage my schedule and everything that goes with it not even to mention the lack of sleep!
25 February 2013: 65KG
Currently this is where I’m at :-(: 20 May 2013 – 55.7KG
BUT today is the day that I decided it is TIME. Being unfit and in bad shape really got to me this last couple of months! I want to look and feel my best. No more excuses or what ifs it is now TIME!
So fat measurements was done today and the horrible BEFORE pics was. Remember for someone that use to be in “top” shape this is a huge thing to share or make public but I’m going to do this for one reason and that is to help others and to motivate myself in the process…I am so embarrassed about the weight I gained and can go on about my under-active thyroid and medication being wrong etc but I’M DONE WITH EXCUSES…
I have allot of water retention, cellulite etc and this will require hard work and dedication like never before!
I will try to share my journey on a daily basis but I cant make any promises as I mentioned before to do this will take allot of dedication and time.
What I have learned from my previous challenge is not to allow your mind to stand in the way of reaching your goals. “Weight loss is more than a physical challenge, its a mental challenge.”
I’m so glad about the Whatsapp group that I started – This is a great way to motivate and inspire each other! Get someone that can help you or motivate you when things get tough!
So being able to track progress I started of with a before pic and this will follow by taking progress pics every second week with fat %!
I was SO shocked today when I saw myself on the photographs. I almost burst into tears. I took a moment to realize where I’m at but then I knew I had to change my way of thinking to where I’m heading at.
So if you feel discouraged before you even started don’t worry I know how it feels but we just have to be positive and believe in ourselves.
Please do share your story on your weight loss journey I would love to hear more about it.
You can even email your story to email@example.com and we can motivate and inspire each other together.
I trained Chest & Tricepst today – Started with Jamie Easons Livefit trainer. What an amazing program to follow she is a role model and I’m so inspired by her.
So lets do this!
Have a super day
Defining your goals will be the first step of your journey to success!
You have to be clear on what it is that you want to achieve. The moment you define what it is you want to accomplish the easier it will be to set out your goals and objectives.
By having set goals you are already more focused towards your success than not having a starting point or clear vision of your goal!
Write down your goal and be realistic. Take your time and really think this through. Differentiate between your personal goal, family goal, financial or business goal.
As I said be realistic about this. WHY do I say so? So that you don’t end up setting unrealistic goals in an unrealistic timeframe to only be overwhelmed and discouraged by not reaching them in the end. By setting realistic goals in a proper timeframe will increase your chances of actually achieving them.
No matter how small or how big your goal might be, write it down or print it out and put it somewhere where you will be “visually” reminded of how bad you really want this.
Once you have your goal, set your time frame for achieving your goal. Work on a time frame for a long-term or short-term goal. For example – Have a 3 Month / 6 Month / 1 Year / 5 Year / 10 Year Goal.
You will see how amazing it is to look back after 3 months or a year and actually see what you have achieved or reached.
The feeling of achieving a goal is absolutely priceless and it is like an “inner being” accomplishment!!
Be SMART when you set your goals?
Tips to help you achieve your goals:
Get a mentor or “role model”. This person must be an inspiration to you or someone who achieved a similar goal than the one you are setting for yourself. Do research on the goal or similar goals or people who reached it for example a Weight Loss goal. Research the things they did or what helped them to achieve their goals and let this be a guideline for you! Always remember to never compare yourself with others we are all unique individuals.
Let it be a guide or motivation only. Then share your goal with a friend, your spouse, co-worker, family member or through a blog. This will keep you accountable believe me this is how my blog became such a big part of my “journey”. Sharing stories by not only motivating myself in the end but others as well.
So go on set those goals. Don’t set NEW YEAR RESOLUTIONS rather set SOLUTIONS and GOALS.
We can do this.
I will shortly share why I posted this specific topic on Goals or Motivation.
Please share this post with others so that we can help and motivate each others to becoming the best we could be…
COMMITMENT IS THE GLUE THAT BONDS YOU TO YOUR GOALS!
Have a super awesome day it’s almost the weekend! Whoop
Whooooohoooo I made it to the Top 30.
This just made my day…
Now for the next step – The announcement of the top 10 finalists…
This is a dream – To be the winner of this competition! I’m now even more motivated for the AMAZING post pregnancy transformation ahead. 2013 will be a challenging year but I’m visualizing and setting goals like never before…
I had to share this with you…
The best defense against failure is good information. These debunked fitness myths will help you recognize right from wrong and truth from lies! Don’t hit the gym without reading this!
Practice Smart Fitness:
Starting a fitness journey can be intimidating, especially if you’re going in without any previous study. If you go to the Internet to find information, you might find yourself smack-dab in the middle of bad logic and bad ideas. It’s difficult to sort out the fact from the fiction—especially when the fiction sounds so good.
That’s where I come in! Check out these busted fitness myths so you can get started or continue moving down the right path. You’ll find that with the right information, your fitness goals will become much more tangible than a speck of light in the distance.
Myth 1 /// If You’re Heavy, You’re Fat.
TRUTH: When you start weight training, it’s natural to initially gain weight. Weight training stimulates the body to build lean muscle which will help to improve your metabolic rate. But this muscle also contains a large amount of water.
Weight training is also a source of inflammation, a well-known cause of water retention. After a week or two of weight training, you might jump on a scale and notice that you’re heavier than when you started. Don’t freak out. After a few weeks, your body will start to melt fat and your newly-acquired muscles will make you look leaner.
It’s common to weigh more while your clothes fit looser. Muscle is denser and takes up less space than body fat. That’s why a smaller, more muscular person may weigh more than a bigger person with more fat.
Myth 2 /// You Can’t Build Muscle With Veggies.
TRUTH: To build muscle, you need three consistent elements: stimulus from exercise, calories, and nutrients to support muscle building and recovery. Vegetables are filled with slow-digestingcarbs, minerals, and vitamins. They’re like grains, but with fewer calories. If you eat enough calories and sufficient, complete proteins, you’ll gain muscle.
Overeating is anabolic in itself and that’s why stuffing yourself all day is good for muscle. However, all that eating will also lead to unwanted fat gain. By eating vegetables as your carb source, you’ll be able to stay leaner, feel fuller, and be healthier while you build muscle.
The only time this myth is actually real is when you fail to meet your caloric requirement. Without enough calories, you won’t build muscle. Moreover, you can’t hope to build muscle if you only eat vegetables. You need food that gives you complete proteins. So, if you’re a vegetarian, combine those veggies with protein like nuts, dairy products, or soy and hemp protein.
Myth 3 /// You Have To Eat Fruit To Be Healthy.
TRUTH: Vegetables have more minerals, vitamins, and even more anti-cancer properties than fruit. The difference between the two food groups is the calorie content. In general, vegetables have fewer calories than fruit. Also, fruit’s sugar is mainly fructose, which is stored in the liver instead of in the muscles.
If you fill up on fruit, you’re unlikely to eat as many servings of vegetables as you should. It’s also true that filling yourself with high-calorie fruit means you won’t achieve your fat-loss goal. I know people who eat apples and grapes every night, thinking they’re helping themselves lose weight.
Myth 4 /// Women Tone, Men Build.
TRUTH: Muscle is gained by stimulating muscle fibers to grow larger. We stimulate muscles by overloading them with resistance training. All bodies release growth hormone when they weight train, but men grow more muscle because they have more testosterone—a lot more. Men and women build muscle in the same way.
“Toning” and “building” are just different words to the same end: hypertrophy. Women use the word “tone” because they’re afraid of “getting big.” Most of the time, what they mean is that they want to see their muscles. So, most women want to be leaner with more muscle mass. In reality, most men want the same thing.
The typical rep range for muscle growth is 8-12 reps with limited rest time. The point is to exert your body and continuously add more weight during those sets. The longer your muscles are under tension, the better they’ll respond to training.
Myth 5 /// If You Take A Long Break, Your Muscle Will Turn To Fat.
TRUTH: Muscle is created by exposing your body to things that make it say, “Unless I get stronger and plump myself up, I will get killed!” When you stop training, you change the environment for your muscles. Suddenly, the need for them to hang around and be ready for battle will cease. Why keep something you don’t need? Without constant tension, your muscle mass will atrophy and you’ll burn fewer calories.
Most likely however, your appetite will stay the same and you’ll suddenly find yourself eating way more calories than your body needs to maintain its weight. Muscle doesn’t literally turn into fat, but with a slower metabolic rate, you’ll accumulate more fat as your muscle size shrinks.
Myth 6 /// Salt Is Bad For You.
TRUTH: Salt, just like all other minerals, is necessary for your health and your looks. If you’re lean but never get a pumped or vascular look when you work, you’re probably low on sodium. When your diet is lacking in salt, your body holds on to the little amount you give it.
When you finally increase your sodium level or eat a particularly salty meal, you’ll retain water and feel bloated. Eat a normal amount of salt (1,000-2,000mgs) each day and your body will stop retaining sodium and will get better at releasing it. Eating a proper amount of salt will balance your electrolytes.
TRUTH: Ripped is a subjective state. But if by “ripped” you mean “visible striations and ultra-low body fat,” you might have a hard time staying there, especially if you’re a woman.
Women are supposed to have higher body fat, so a woman’s body will fight her to keep it. To maintain an extreme condition, you’ll need a disciplined diet and training program.
As a woman, staying ripped year round can have detrimental effects on your hormones. To assure optimal health, you must use strategies to replace what your body lacks. An unnaturally lean body will usually lack in sex hormones. That’s just the way it works.
Most physique athletes are in great shape all the time, but they’re ultra-lean for only a couple months out of the year.
Myth 8 /// Carbs Are Bad.
TRUTH: If you want to gain muscle, you’re going to need carbs. If you take them out completely, you’ll burn more body fat during training perhaps, but you can’t keep it up for long. Carbs are fuel for intense workouts, fats are not. Choose a macro plan that suits your athletic goals. If you’re an athlete, you’re going to need more than protein to make it through a game.
On a more serious note, you need a minimum amount of carbs to ensure that your brain functions properly. The brain needs glucose to work. Your body can be ketonic and use fatty acids to fuel your muscles, but your brain can’t.
TRUTH: If women aren’t supposed to have muscles, why do we have them? The definition of “manly” differs from one individual to another, but we all have a different body structure. Some women have more feminine lines, others more androgynous. Wide hip bones and narrow shoulders are typical female shapes, but that doesn’t mean an athletic woman is less feminine. Our society forms our ideals; you choose what you find attractive.
What makes athletic women bulky is more-than-average muscle mass combined with “excess” body fat. If you couple weight training with a smart diet, you’ll be much smaller than you’d expect.
Myth 10 /// You Can Eat What You Want If You Train Hard And Take Fat Burners.
TRUTH: To burn fat, you need to expend more calories than your body uses. Fat burners will increase your heart rate and aid in training performance, but it’s not a magic pill. You can’t hope to sit around and eat hamburgers all day and expect your fat burner to make you thinner. That’s just silly.
TRUTH: Fats are necessary to maintain healthy hormone levels and make use of vitamins. Without it, you’ll create a terrible environment for muscle growth. Fats also help you regulate your appetite. A carb-and-protein-only diet can make any fat-loss or muscle-build goal almost impossible to reach.
TRUTH: Chronically eating more calories than your body needs will make you gain weight. But you can gain both muscle and fat depending on where the calories are coming from and whether you stimulate your muscles into growth.
Occasional overeating will not make you fat unless you really gorge on thousands of fat and sugar calories and you’re prone to gaining weight. When you increase your calories, you’re at risk for gaining weight, but you’re also speeding your metabolism.
Myth 13 /// Cheat Meals Are The Same As Re-Feeds.
TRUTH: A re-feed is a strategic increase of calories—usually carbs—that will boost your training intensity, replenish your muscle glycogen, and lead to further fat loss. A cheat meal, in my opinion, is a treat, and should only be used if you actually need it and have worked for it. It’s a reward, not a sudden binge.
TRUTH: No matter how “organic” your bread is, it still has calories. Yes, these foods may be healthier because they’re more likely to be free of pesticides and other chemicals, but over eating “natural” food is still over eating.
TRUTH: This myth got its start because soft drinks contain phosphorus. High levels of phosphorus/phosphate have been linked to reduced bone mass and higher fracture risk.
The effect is probably due to people replacing dairy with soda, not the phosphorus itself. Furthermore, carbonation has not been linked to depleted calcium levels.
Myth 16 /// If You’re A Woman, Don’t Work Your Upper Body More Than Once Per Week. You’ll Look Like A Man.
TRUTH: What? Once per week? Well, for bone health, you should definitely train your upper body. Without it, you’ll be fragile. It will also look weird to have a buff lower-body (which in general, women already have), and sport a tiny upper body. Ever heard about the hunt for symmetry?
TRUTH: If you do that, you’ll shed unnecessary muscle mass. More muscle helps your metabolism stay high. It’s true that weight training doesn’t burn a ton of calories, but the more lean mass you carry, the higher your all-day energy expenditure will be. Muscles require fuel all the time. If you kill yourself doing cardio, your body will get rid of muscle mass and it will be hard to lose fat at all.
TRUTH: The reason metabolism slows down as we get older is a combination of lower hormone levels and less athletic activity. If you don’t work out and eat healthy food, you’ll get out of shape. Sadly, an untrained body is even more evident as you get older.
TRUTH: You can build muscle at any age. As long as you’re challenging your muscles and feeding them the proper nutrients, your body will respond. As you age, building muscle gets more challenging. But like anything else, if you do your best, you’ll get good results.
TRUTH: You can’t gain fat from something you don’t drink or eat. Diet sodas don’t have calories because they don’t have any nutrients.
It’s wrong to blame diet sodas for weight gain. They might, however, cause bloating and stomach discomfort, but that’s hardly the same as body fat.
TRUTH: A flat belly comes from being lean. If you eat too much, your abs will remain trapped beneath a layer of body fat. Everybody is born with abdominal muscles. You just need to lose fat to make them pop.
Myth 22 /// One Cheat Day Per Week Won’t Harm You. Eat, Drink, And Be Merry!
TRUTH: This is only true for people who don’t struggle with getting or staying lean. Alcohol inhibits fat burning while your liver is detoxifying you. Alcohol is also indirectly fattening because we all tend to eat the wrong things after we’ve been drinking.
TRUTH: The fat-loss zone was “created” when research showed the body burns calories at a higher percentage during low-intensity cardio workouts than high-intensity ones. However, this study didn’t take into account the calories you burn after you work out.
After a high-intensity cardio workout, you’ll continue to burn calories long after you’re out of the gym. High intensity training usually works better. After all, losing weight comes down to expending more calories than you take in.
It’s difficult to do high-intensity cardio every day. So if you need to do cardio each day, you’ll need some variety. For more information, check out my best-selling ebook Cardio For Leanness.
TRUTH: Zero-calorie syrups, jams, dressings, etc. aren’t really no-cal. In our country, a product can advertise being no-cal if it has fewer than 5 calories per servings.
In reality, most of these products have about 5 calories per serving, so if you’re going to down the whole bottle, you’ll actually end up having more like 60 calories. Although that doesn’t seem like much, adding 60 calories of meager nutrition to your diet won’t do much to help you meet your goals.
TRUTH: That’s called denial! Many symptoms, deficiencies, toxins and diseases are silent. They show nothing on the surface or don’t have initial warning signs. You can never know if your organs are healthy or your bones are strong unless you do the right tests.
If I could do it so can you!
First things first…Do you want to enter the USN 12 Week Challenge 2012 then you have to start by purchasing your 12 Week Body Transformation Starter Pack. Supplements included in the starter pack will be:
(This will last you approximately 3-4 weeks)
What I would add to this:
If you don’t want to enter the competition and only do the Challenge you can buy the products separately. There are great specials available and I would suggest you buy the combo packs for they work out much cheaper in the end.
Next: So lets do a quick breakdown on each product explaining the function of each supplement.
Tip: It is a good idea to get clued up on the supplements that you will be using. Not only to educate yourself on the role it plays but for you to know what you are fuelling your body with. As the Challenge Progress we will add to the supplements but for now this is the most important…
Before I begin it is so important to know your supplements and what you put into your mouth. Why do I use USN? First of all I must give them credit on their AMAZING customer support and advice.
Gareth Powell from USN has been of amazing support throughout my Challenge. All my questions have always been answered and more. So before I go any further thank you Gareth and the team at USN for making each customer/individual feel valued as a client and for the exceptional products!
This is the link to their website: USN – Ultimate Sports Nutrition
Email Gareth at USN should you have any queries on this 12 Week challenge or for some advice: firstname.lastname@example.org
Trust me even though this is allot of information make the time to read through it and get the foundation right of your knowledge beforehand.
WOMEN’s ULTRA TWO-A-DAY
A daily multi-vitamin designed for the female who requires an essential supplement for a balanced, nutritious diet.
USN WOMEN’S TWO A DAY is a scientifically formulated, nutrient rich multi-vitamin/multi nutrient, designed for the active female who has specific micronutrient demands for the continued maintenance of good health, immune support and energy availability.
Daily with breakfast.
Improves immune function
OMEGA PRO 3,6,9
ADVANCED CELLULAR ANTI-OXIDANT
A combination of Omega-9 (mono-unsaturated fatty acids) and Omega-3 and -6 (poly-unsaturated fatty acids). Omega-3 and -6 are Essential Fatty Acids (EFA’s).
USN OMEGA PRO consists of a combination of Omega-9 (mono-unsaturated fatty acids) and Omega-3 and -6 (poly-unsaturated fatty acids) – Omega-3 and -6 are essential fatty acids.
All these fatty acids are necessary for the formation of healthy cell membranes, the proper development and functioning of the brain and nervous system, and for the production of hormone-like substances called eicosanoids (thromboxanes, leukotrienes, prostaglandins).
These chemicals regulate numerous body functions, including blood pressure, blood viscosity, and vasoconstriction, immune and inflammatory response. They have profound beneficial effects on the body an influence hormone production, immunity and cardiovascular health in addition, they keep the skin and other tissues youthful.
PHEDRA-CUT LIPO XT
EXTREME THERMOGENIC FAT LOSS ACTIVATOR
Phedra-Cut Lipo XT provides all the benefits of the Phedra-Cut Ultra XT, but now includes a patent-pending encapsulated form of premium, highly concentrated natural capsicum extract, Capsimax™, which protects the esophagus and gastric barrier from the burn often experienced with cayenne pepper and its extracts. Due to the protective nature of this encapsulation, a higher quantity of capsicum actives form part of the formula, making it even more effective as a weight control aid.
DIRECTIONS FOR USE
PHEDRA-CUT ULTRA XT
FAST ACTING THERMOGENIC FAT BURNER
An advanced, multi-phase extreme thermogenic, fast activating fat loss activator, scientifically formulated to rapidly increase fat metabolism, appetite suppression and to boost energy production.
PHEDRA-CUT ULTRA XT is an advanced fat loss activator, consisting of a synergistic blend of natural ingredients, which have all proven to assist in safe and effective weight loss.
Benefits of PHEDRA-CUT XT:
• Increased fat burning activity (incl. abdominal fat)
• Blood glucose regulation (which may eliminate cravings)
• Reduced carbohydrate absorption
• Appetite suppression
• Reduced glucose production in the liver
• Reduced fat accumulation
• Inhibit fat cell formation (Anti-adipogenic activity)
• Mood and mental acuity enhancement
• No estrogenic interactions
• Anti-oxidation during fat breakdown
• Energy boosting
Prior to meals.
PHEDRA-CUT ULTRA STIMULANT FREE
FAST ACTING NON-THERMOGENIC DAY AND NIGHT FAT BURNER
A non-stimulant primary weight loss supplement designed to optimise the metabolic pathways associated with increase fat and carbohydrate metabolism without increasing thermogenisis or central nervous system activity.
PHEDRA-CUT ULTRA SF has been formulated for individuals wishing to achieve optimal weight-control and energy levels, without central nervous system stimulation.
It can also be used in combination with Phedra-Cut Ultra XT to continue the weight-regulating process during the night as well as over weekends.
PURE CLA 1000
ADVANCED BODY TONER
A non-stimulant weight loss supplement that supports weight loss and the metabolic processes involved with fat burning. With further health benefits including blood sugar regulation to promote a lean physique.
Conjugated Linoleic Acid is seen as a “wonder nutrient” that occurs naturally in a wide variety of foods such as beef, some dairy products and turkey.
This “wonder nutrient” has been scientifically proven to inhibit the process that is responsible for the deposition of fat in the body (especially in the abdominal and leg areas). CLA directs the body to use fat reserves for energy. Research has shown CLA to increase lean muscle while reducing body fat. A number of other studies also revealed dramatic cholesterol-reducing effects with CLA supplementation.
USN CLA 1000 primarily provides the Cis 9, Trans 10 and Trans 11, Cis 12 isomers in a 50:50 ratio, as recommended for optimal efficiency. Supplementing with CLA should result in a leaner, healthier body.
DIET FUEL ULTRALEAN
LOW-GI SLIMMING SHAKE
Premium high protein
Low-carbohydrate meal replacement
Contains the USN Lean System for effective weight management
USN DIET FUEL ULTRALEAN represents the newest and most advanced technology for the reduction of body fat as well as the maintenance of lean muscle tissue.
This delicious, low-GI, low-kJ meal replacement formula provides you with a complete, nutritious meal for anytime of the day. It contains all the essential nutrients in adequate quantities to ensure healthy and lasting weight loss.
The USN Lean System™ blend consists of N-Acetyl-L-Carnitine, HCA (Hydroxycitric acid) and a high level of bio-available Calcium, which has been shown to assist the weight-loss process through various effective mechanisms (excluding central nervous system stimulation).
The formula has a high fibre content to increase satiety levels and to assist with digestion. The reduction in hunger is further promoted through the addition of 25g High Biological Value Protein from various sources, which triggers a natural weight loss hormone (PYY) in the body.
The high quality Protein substrates also assist in improving Protein synthesis, regulating blood sugar levels to reduce cravings and improving overall health. Lactazyme™ is added to assist in the breakdown of Milk Protein and improved absorption.
Remember to take your first “BEFORE” photos with your measurements the day you start your challenge.
I’m here to assist you if you have ANY QUESTIONS. My 12 week training program as almost done for those who will be interested.
Take on this Challenge you CAN DO THIS, you will never ever look back.
Click on the image to download your diet for your fridge!
Helloa all my fit and fabulous blog friends & followers,
I’m so back and ready for action ;-)…Yes I know I have only been recently back in the gym but I am super excited about every day ahead…
So what happened? The whole pregnancy, weight gain etc was a HUGE adjustment and to be honest for a while there I did not know how to cope with all the changes taking place inside/outside my body ;-)! For some reason I’m just gaining weight at the speed of light and I started to feel more and more self conscious about the fact that I have a definite baby bump at 12 weeks 3 days! My thyroid medication is consistent and its not as if I’m eating for 3 😉
But yesterday when that little voice inside my head said don’t go to the gym, you look fat/bloated and and and, I decided to silence the voice inside my head and to just DO IT!
And you know what it was the best decision I could have made…Yes I’m the fattest that I have ever been but that wont keep me from being fit and healthy! Have you been through something similar? If so please share with me.
I decided to take it one step at a time and just to enjoy every moment of it…I don’t have any pressure in the gym as I’m no longer working towards competing for now! It is still sad to see everyone getting ready/planning for the Body Beautiful South Africa – But hey next year is going to be a BIG YEAR :-)! Are you thinking about competing / are you currently prepping for a competition?
I’m starting with the Shape 5 week 5km challenge – Imagine a few months back I was comfortably running a 10-15km run. Where my challenge was – being so fit struggling to get my heart rate up I’m now struggling to keep the heart rate down.hehehe amazing how things change and how we adjust!
This is what they say about it:
In a normal, uncomplicated pregnancy, your resting heart rate will elevate by 15 to 20 beats per minute. As is the case with all of the major organ systems, cardiovascular changes that take place during pregnancy are believed to be triggered by hormonal signals, primarily increases in progesterone and estrogen, which alert the body to the presence of a fetus. These changes begin in the first trimester.
Why Does Heart Rate Shoot Up?
Changes in your circulatory system gradually occur after you conceive. The change is to fulfil the requirements of extra blood in your body to nourish your baby. The blood during pregnancy circulates through placenta to ensure the supply of blood, oxygen and nutrients to the developing fetus in your body. The cardiac output of your heart increases by 30-40 percent and your blood pressure decline slightly as more of your blood is aimed at the uterus, kidneys and skin.
It used to be that pregnant women were advised not to allow their heart rate to go above 140 beats per min during pregnancy. However, in 1994, the American College of Obstetrics and Gynaecology changed its recommendation because there was no evidence that a heart rate greater than 140 beats per min was harmful for the mother or baby. Instead, pregnant women should use their perceived rate of exertion to measure intensity, and aim to exercise at a level that allows them to carry on a conversation while exercising.
So that explains the fact that before I know my heart rate is 135-140 bmp while exercising! lol
Just thankful to have my Polar FT80 to monitor my heart rate while working out!
If you don’t have a heart rate monitor yet and you are serious about working out / gym / running I would definitely say it is worth every cent!
Great feautures like
To help you train safely and effectively, the training computer determines your heart rate target zone limits automatically according to your age-based maximum heart rate (220 minus age). The limits are determined either in beats per minute (bpm) or as a percentage (%) of your maximum heart rate.
Keep your heart healthy by living a healthy lifestyle and by following a good nutrition plan!
Well we will be visiting the doctor tomorrow to visit baby Kidson so I’m super ExCiTeD. Will keep you posted!
Have a super day and let me know what you are up 2 by commenting below the post…
Hi all my fit and fabulous friends. If you’ve missed Expresso this morning check it out here.
Stay motivated throughout the cold winter months, set new goals and make sure you keep your program interesting at all times!
Don’t let the winter months get to you and set you back on where you want to be. During the colder months we tend to reach out to warmer comforting foods and beverages. Make sure to go for the healthier options!
Keep up the hard work and work around those cold mornings, even if you don’t always feel like it get out of bed go to gym and before you know it you will feel energized and ready for the day!
Wow where did the week go, I cannot believe it is Thursday already!
So how is your week, sticking to your goals or commitments? Well I am proud to say it is Thursday and my week have been super clean with no chocolates or sweets ;-).
Then I have to share my excitement about my trainer that I’m bust designing – I’m super excited about this. I’m putting in allot of time and effort and believe this is going to be BIG!
I just realized that you won’t get such a funky designed program worked out to perfection anywhere for R150 in the format I’m doing it. I just realized that I put in HOURS and HOURS on perfecting my routines / helping others / replying tons of mails / messages for absolutely free and for the passion off helping others and will keep on doing so.
But with this program I decided if you want it you will pay for it – if not so be it! There are thousands of programs online to copy and paste no doubt but I’m focusing on the perfect combinations, convenience of easy to follow, time limited effective workout routines.
I know what worked doing a 12 week total body transformation challenge. You don’t want to end up getting bored with your routine, spending hours in the gym per session, not getting results and switching between programs as you go along. I’ve been there – Trying every second program that seems to look o.k. Been there done that. Paying others to work out a program and what do you get? A generic excel copy and pasted A4 spread with days repeated same exercises, same repetitions and myself on the other hand getting bored and frustrated – looking for the next program.
Enough about that…
Yesterday was Zumba day – Again great fun and a super workout with a great calorie burn. Do you have a specific workout that you love doing. That workout that seems to take your mind off from everything else. Well this is it for me. I must admit that I’m very specific when it comes to the fitness instructor giving the class. The one currently giving Zumba at our gym is absolutely amazing – don’t think that it will be the same if she isnt the instructor!!!
I’m playing an action netball game tonight so lets hope for a win will keep you posted!
Well have a great day.
I needed to take time this morning to reflect on how far I have come. We all get days that we feel down and want to indulge in everything possible but again just realized it so NOT worth it…
Have you struggled before with motivation and dedication?
So Zumba turned out to be a super awesome cardio workout!!!
I love the fact that I have so much fun while doing it that I forget about the small things that try to steal my joy in everyday life!
You may not feel like working out but I can tell you today once you walk out of that gym you will feel revitalized and like a conquer over the things thats holding you back…
I rewarded myself with Sushi after zumba 😉 I know its so wrong to have sushi 2 days before a shoot but I just couldn’t resist the craving 😉
Do you like sushi? What is your weak point when it comes to food?
Read this out loud and clear…Today I want you to get in front of the things that’s holding you back to becoming the best you can be…
We focus so much on the solutions of our journeys or problems that we sometimes get sidetracked by what is least important.
Today I want to encourage you – look beyond what you think is impossible! We have our entire lives in front of us to make a difference in our everyday lives or too loose weight etc etc. STOP making excuses and just get started. Its not that difficult – YOU CAN OVERCOME YOUR BIGGEST FEARS!!!!!
I’m preaching to myself here: I have neglected a few things in my life but the time has come to stop meditating on the past and to focus on today with a vision for the feature.
Smile, be positive, don’t get discouraged when you fail – Get back up and go for it!
Don’t let bad habits withhold you from your results – You have the power to change!
This is what I did this morning, and let me tell you my legs is like jelly at the moment 😉 but loving it. What body part do you train on a Monday? Do you have a routine or set program? Every week same muscle group same exercise on same days? I get bored way to easy so I love variation in my routines and different exercises on different days. I print my log sheets out per week and go through them the night before my workout. This works great! My body is always guessing!
Well if you must still hit the gym today – Enjoy it and give it your best. Always train as if it is your last day!
7 minutes on the stepper
4-5 warm-up sets of 10-12 reps
3 sets to failure in 12-20 reps
2 warm-up sets of 15 reps
3 sets to failure in 12-15 reps
Lying Hamstring Curl
2 warm-up sets of 15 reps
3 sets to failure in 12-15 reps
2 warm-up sets of 15-20 reps
2 sets to failure in 15-20 reps
2 warm-up sets of 15-20 reps
3 sets to failure in 20-30 reps
Cardio – Cool down
12 minutes incline walking on treadmill
I had so much fun with the Expresso Team and with USN. It is amazing that I had the opportunity to share my story with you and I truly hope that I can encourage or motivate you to become the best you could be.
You are so beautiful within and what a added bonus to feel super from inside and outside!
Know that it is possible – It will be hard but it is NOT that hard once you make it a lifestyle and a goal to achieve.
Have a super day…
Hi and welcome to all the new followers to the blog…
If you are a USN 12 Week Challenger Contestant | LiveFit Trainer | or just a friend on the blog — here you will find the much needed motivation/inspiration/advice and just a good “blogging” chat towards a better healthier lifestyle…
So how was your weekend? I must confess I had a horrible weekend snacking wise or actually the last 2 weeks. I’m so glad to start the 12 Week Clean Eating Changed Lifestyle journey with you all. No more M&M’s / Rusks / Cappuccinos 🙂
Had a little downer after the operation and gave in to snacking on some sweets/ice-cream here and there BUT as from today it is time to FOCUS and to reach new goals. Have you also noticed that once you snack or give in to temptation or a cheat your mind goes into overdrive thinking oh well I have already messed up so I can just as well carry on and start “new” tomorrow?? I know that feeling but we need to be stronger and harder on yourself even more when we know its an unhealthy choice we are making!
Put yesterday behind you and lets focus on today. Give everyday your EVERYTHING! Don’t see this as a 12 week diet PLEASE for it is not. It honestly becomes a lifestyle. It will get tough at times but I promise you today that EVERY drop of sweat or tear will be 100% worth it.
If you haven’t yet joined the Facebook page do so today by clicking on the Facebook icon at the top.
Do you plan your night before gym?
I put my gym gear out every evening – Mrs Organized 😉
So I spend yesterday planning my weekly program and this is how it looks like:
This is my Calender for the week… I like to print this out and to put it in my Diary then I know how to plan my busy day/schedule.
What are you up to this week?
I am in the process of working on the meal plans but for now I will post them either here or on facebook.
Get MyFitnessPal and add me as a friend so that we can be kept accountable over this 12 week and encourage one another.
Let me know how was your first day.
I had a great back session in the gym this morning and I’m really making an effort to focus on my form/posture. I am in Phase 2 of the trainer and the repetitions in this phase fall between 8 and 10 reps and I’m working/lifting at about 85% of my maximum effort which means my last rep in each set is a struggle but still doable.
I’m doing some sprints on the treadmill tonight oh my don’t know how that will go but will let you know.
Is there anyone who wants to start the USN Challenge or just live a healthier lifestyle and get rid of unwanted fat? I have decided to guide my sister through a second round of the Challenge being her personal trainer and guide her through the use of correct supplementation and nutrition/diet! If you like to join in like my Facebook page: Body and Lifestyle Challenges Claudine Kidson (click on the link above) and spread the word. Challenge starting on 30 January 2012! I will share a training program/weekly diet/recipes.
YOUR life can and WILL be changed!
Everyone loses their inspiration in the gym sometimes. What matters is what happens next. Here’s how to relaunch your program for out-of-this-world results.
Unless you are a beginner and have just started training, chances are you have been stuck at one point or another with a goal or a lift in the gym. Perhaps you wanted to bench 225 and got stuck at 215 or 220 for weeks. Maybe you were shooting to weigh a cetrain amount and couldn’t seem to get past the mark for what seemed like an eternity.
We have all been there. Maybe you are there now. If that is the case, then one or more of these 10 tips could be exactly what you need to break that barrier and meet your gym goals. If you are a beginner, pay attention because you will get stuck sooner or later and you can also implement these strategies to break your sticking points sooner rather than later.
1. Keep A Log
This one may seem like a beginner tip to some of you advanced guys but bear with me. There is something about seeing your barrier in black and white that just drives you nuts to break it. You can train and just keep your numbers in your head for months and still be stuck.
Instead, keep a log and you will see yourself improving in a matter of a few workouts. You will get so determined to see your goal in writing that you will drive yourself harder to do it.
Set up your own logsheet, see sample what I have done:
You Will Get So Determined To See Your Goal In Writing That You Will Drive Yourself Harder.
2. Get A Partner
If you have been training alone for a while, perhaps you need someone that has a similar goal as you or at least someone who is motivated to do big things in the gym as well. Having someone else there pushing you and encouraging you to do it will go a long way in helping you.
Knowing someone else there is watching and you could inspire them by breaking that barrier will make you work harder for both your partner and yourself. Also, having a partner you trust spotting you means you will have no fear of going heavier than usual.
Having Someone Else There Pushing You And Encouraging You To Do It Will Go A Long Way In Helping You.
Let’s face it. As great as some gyms are, most of them play typical songs that aren’t very motivating. There is something about listening to your favorite tunes that just pumps your energy levels and motivation to a new high and makes you want to go smash some iron.
Whether it is hard rock, metal, hip hop, or any other genre that gets you going, get a mp3 player, add those songs and listen to them before and during your training. You will get pumped and you will get that personal record you have been striving for.
There Is Something About Listening To Your Favorite Tunes That Just Pumps Your Energy Levels And Motivation.
4. Make A Deadline
This is a great one for many people. Knowing that you must do something by a certain date or time makes you work harder at it. If a report has to be done by 5:00 pm and it is 3:30 now, don’t you work harder to get it done? Wouldn’t it make sense that this strategy would also work in the gym?
Now be realistic on this one. If you want to bench 225 by next week and you can only bench 190 this week, chances are that won’t happen. But setting a realistic deadline will inspire you to take each workout more seriously.
5. Make A Bet
Now on this one I recommend not doing anything crazy. Make a bet with a loved one that you can meet your goal by a certain date. If you win, they have to buy you dinner or give a you a few bucks. If you lose, then you must do the same for the other person.
Knowing there is a bet or a reward on the line will make you work harder than ever. Any time there is a competition or a prize involved, we as humans instinctively just step the intensity and effort up.
6. Change What You Are Doing!
Your issue may be that you have been doing the same thing for a while and you are just bored with the same routine. In this case, I suggest looking around Bodybuilding.com for a new plan to follow for a while to revive your enthusiasm to train.
Something as simple as the order in which you train your muscle groups could be the difference between being stuck on your goal for another week and moving on to the next goal.
Your Issue May Be That You Have Been Doing The Same Thing For A While And You Are Just Bored With The Same Routine.
7. Change Your Mindset
Have you been telling yourself before you go train, “I hope I can get it today?” If so, this is a no no. That word hope only sets you up for failure. Get that word out of your vocabulary right now. From now on, before you leave the house or office, you tell yourself this or something similar.
“Today is my day. I am going to do this. I have been working at this for a long time and today it all becomes worth it. I am going to the gym, I am ready and today I WILL DO IT!”
It might sound arrogant or cocky, but to do what you want to do in this endeavor, confidence is key. You have to know you are able to do it in order to make it happen.
8. Talk To Someone Who Did It
Who would be better to help you reach your goal than someone who has already done it? If you know someone that can do what you want to do, ask that person to take a few minutes and talk to you to see if there is something you are missing or another way to make it happen?
Seeing that it is possible and it has been done encourages you and motivates you to do it too. As the old adage goes, if he can do it, I can do it too.
Seeing That It Is Possible And It Has Been Done Encourages You And Motivates You To Do It Too.
The mind is a very powerful thing. If you can see yourself doing something strong enough in your mind, you will do it in real life.
Take a few minutes and sit alone. Close your eyes and imagine yourself breaking that benchmark or squatting that load of weight. See yourself pushing and straining. Watch yourself doing what you are trying so hard to do.
Also do this a few minutes before you go train. I guarantee you that you will feel stronger and more confident in your ability.
Close Your Eyes And Imagine Yourself Breaking That Benchmark.
10. Take A Break
If all else fails, perhaps you need a break from the weight room to rest and re-energize. Sometimes all it takes is getting away for a couple day or even up to a week to get that motivation back up and to feel that fire and passion again.
It might be difficult for you to do, but you will be better for it. You will feel better both mentally and physically which will help you break that barrier.
If All Else Fails, Perhaps You Need A Break From The Weight Room To Rest And Re-Energize.
I can tell you from personal experience and from seeing others that these tips work. Whether you are trying to gain muscle, lose that last few pounds of fat or get that new one rep max you have been so determined to get for so long. Implementing one or more of these tips will help you do it and also will help you break other barriers faster in the future.
Wow what a week. I did my first tv interview/shoot with USN for the Expresso Show on Monday, this was definitely a highlight and great fun… I was nervous like hell that I must admit but before I knew it I was relaxed. The team I worked with was great and they made me feel right at “ease”. I met Ewan and what a great guy and exceptional presenter. He is an absolute natural and such a genuine grounded person.
The screening will be on the 1st of February on the Expresso Show SABC 3 starting at 5:30-8:00 am. I will upload the clip on my blog once it is released. I must admit I could have done MUCH better and there was so much more I wanted to say during the interview. You know how it goes, only after the shoot everything plays over in your head what you could have said/done. We also did some close up shots of different things like me skipping/jogging/push-ups (yes they made me work) 😉 and some general dumbbell curls etc. These will be used as inserts over time.
I treated myself with some well deserved Sushi after the shoot..Yum, my all time favourate – Smoked Salmon Fashion Sandwiches no mayo and 4 Rainbow Rolls.
I don’t have the calorie breakdown of them yet and not sure if I want to know 😉
What is your favourate “cheat” meal / snack to have?
Then Tuesday came and it was time for me to go for an operation! Had to be at the hospital at 5:00am oh my that was so early, the Hospital is in a different town so we had to leave 30min earlier…I was rather upset when I got there and I had to pay in a ridiculous amount of money…I’m talking thousands!!!Then you ask yourself why do we have a medical aid like Discovery? mmm I wonder!
As mentioned my hubby and I have been trying for a little one since last year April…Well we went to the doctor and he decided that it is better for me to go for a laparoscopy and a hysteroscopy to make sure everything is fine on the inside. Which also turned out, that he had to burn off endometriosis and do ovarian drilling. I’m sharing this with you all so that you make sure you go for a regular check-up. Ladies it is important, if you haven’t been to a gynecologist then make an appointment today. Rather make sure now than later, even if you’re only planning on having kids later in your life or just for your health in general…
This was me just before I went into the operating room…
Then the one below: Me few hours after the operation…I was brave enough to tell them I dont want a wheelchair. I got out of the bed when they said I can go home and said: I DONT want a wheelchair I’m going to run out of the hospital hehe…All said in good spirit until I took my fourth step or so when I realized I had extreme pain and a burning sensation in my abdomen, and that is when I realized there is no ways I will reach the car they can bring the wheelchair hehe! First time ever that I’m in one 🙂
I have pain but at least the being nausea’s part is over now, thank goodness for that! From here on its positive thoughts trusting God for a little one when the time is right and getting better…
The worse pain noted by most women and by me is a sharp stabbing pain in my shoulder. This is a side-effect of the gas that is used to distend the abdomen, which seems to travel around the system. The pain can feel as though a sword has been driven through you. “Just read this up for it didn’t make sense that I have such bad pain in my shoulder area.”
Feeling swollen, bloated and have some pain…
I got the news that I will be out of the gym for at least 4-6 weeks! This is a massive stretch for someone training twice a day. Very sensitive area but will have to focus on the results and why I’m doing this? Those who are mommies will probably say hey it is all worth it??
I feel extremely depressed that I cant train but now I can focus even more on my diet and clean eating… I have tried out a few recipes already and Yummy…
Then I want to thank my friends and family for the support, I really do appreciate it.
I have received some beautiful flowers, a card, messages!
Hope you all have a super awesome week – It’s almost Friday…Whoop whoop.
Look after yourself and NEVER EVER take your health, life for granted. Live life passionately and give it your best!
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 😉
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.
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…
Day 5 of cutting program: Friday Training: Back, Biceps and Abs
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 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 email@example.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.
Day 4 of cutting program: Thursday Training: Hamstrings, Glutes & Calves | Some cardio/running
Calories Fat: 35%
Fat burn and fitness improving
Duration: 1hour 25 minutes
10 minute rowing
Calories Fat: 32%
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.
Day 2 of cutting program: Tuesday Training: Back, Arms and Cardio with Swimming
Calories Fat: 31%
Fitness and Fat burn improving
Duration: 1hour 33minutes
Afternoon Cardio: Running
Run: 7.93km (45min)
Calories Fat: 20%
Maximal performance improving
Day 3 of cutting program: Wednesday Training: Chest, Shoulders and Abs | Swimming | Zumba
Calories Fat: 30%
Fitness and Fat burn improving
Duration: 1hour 27 minutes
Afternoon Training: Zumba
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
High Biological Value (BV)
Instantly availably amino acid delivery
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.
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.
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
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:
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:
Calories Fat: 31%
Duration: 1hour 34minutes
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.
Hey everyone…How is your weekend so far? I am officially on leave and wow how amazing does that feel. I am sick in bed but I still feel great ;-).
I must say it is a killer not to be able to go to the gym being sick, but it is better to doctor myself now. Who wants to be sick on holiday at the beach?? We are going to Ballito for a week or so and I can’t wait. I will definitely stick to my diet and I’m taking my running shoes, dumbbells and yoga mat with for those early morning training sessions. I wanted to transfer my gym contract there for the week but there is no virgin active :-(… It is in times like this that planning and sticking to clean eating is crucial and important. I have worked so so hard that I just WONT give it up in one week. I will pack the healthy beach snacks for those cravings, but will not indulge in the food like I use to over December holidays!
Recap over the last week: This week have been a week filled with emotions like I can’t describe in words or over a post. It was a 12 week journey that came to an end, final preparations in gym, final measurements, final photo shoot, writing and compiling my winning report and so the week was packed full of to do’s. But what an excellent week it was.
I am excited about what is ahead. This 12 week total body transformation may have come to an end but that is only the beginning for me to what is to come.
I will be visiting the USN head office on Monday where I will personally hand in my passport for the competition as well as discuss my maintenance diet and supplement changes! Looking forward to that and will keep you posted!
I want to thank USN South Africa and everyone involved in this campaign – 12 Week Body Transformation. I can confess today that it exactly what it says! I was always the one pointing fingers saying it is impossible to make such a big transformation in your body, or those people must get paid to do that advertisement, or that is some good editing skills etc. But today I can wholeheartedly say that I believe in the product with my whole heart and that I am proof that change is possible!
You can give hundreds of excuses why you can’t do it believe me been there, sayings like this: I don’t have time for gym, I don’t have time to plan or make healthy meals, I have an underactive thyroid I can’t lose weight or things like I have depression I can’t use any medication/tablets or products, my lifestyle does not allow such drastic change….
Yes you can go on forever making excuses and each one listed there was what I used…Until I wanted it bad enough.
Today I can tell you this: I am no longer tired, don’t have a headache every single day, don’t have mood swings, don’t struggle with panic attacks/anxiety anymore, and don’t feel bloated. There is so many things I can mention here why it is so worth the effort to how you will feel at the end. But the shift must happen/take place in your heart!
I will walk this road with you and share all the advice I possibly can. You can ask me. If it is personal and you don’t want to comment on the blog feel free to email me at mailto:firstname.lastname@example.org
You absolutely do have the power to change…Believe in yourself! Have a super fabulous Saturday.
I DID IT!
Those 3 words is what is going over and over in my head.
Today is the end of my 12 week challenge and how exciting, for now the journey ahead starts!
I was a little emotional this morning when I realized I did it… I can tell you today that the feeling of achieving something like this for yourself is PRICELESS…
I am excited, sad, emotional and happy and all the emotions you can think of, that is what I am currently experiencing while sitting here.
This is the biggest “personal” achievement in my life – I never thought I could transform my body the way I did but I tell you today that when you set your mind to it and if you want it bad enough you will and CAN do it.
I have worked so hard but every drop of sweat was so worth it…
I have lost 8.70kg in 12 weeks and 15.08% of fat.
As the end of my 12 Week Transformation Challenge is in sight, emotions are running high at times and there is so many questions going through my head…
What if I could have done more, what if I did more Abs, what if I did not have that toffee ;-), what if and if and if. Until I realized the following: I have given it my ALL, I have tried my best and that is what matters. Nothing more nothing less – By giving things your best is the BEST!
For everyone out there and especially my sister Mashinke this is for you. We have worked HARD and persevered throughout this challenge…We have the rest of our lives ahead to make healthy choices and to reach those many goals.
Focus on where you are at now and don’t live or walk in regret. Life is too short for that. If you have worked hard reaching some goals or by making some lifestyle changes – Be happy and stop being so hard on yourself!
Have a super awesome day and share with others the BLISS inside you on this beautiful day!
Hi all how is your week so far? My week is great and I have to say I’m going through emotions like never before…
Good ones though and occasionally the mixed emotions. I get ALLOT of queries about the last 11 weeks of my transformation, and there is so many things to write about but then I will go on forever.
There is one thing that I want to share about this journey so far and that is the following:
There is NO quick fix in undergoing such a body transformation and no pill / supplement will give you overnight results, and it is so important to know that SUPPLEMENTation is exactly what it says. It is a supplement to a healthy diet! Not a replacement of food whatsoever. I am definitely a walking testimony that changes CAN take place in your physique or lifestyle but that it will require hard work and much dedication. I believe in my heart that anyone can do it, but you will have to make the decision within yourself that you will persevere! Set a goal and be motivated. For motivation is what will get you started…You must have the will to succeed. I really did put in ALLOT of effort, hard work, intense training and clean eating over the 11 weeks and that is what gives the results.
I had measurements this morning and it was disappointing to see that there is almost no change! See measurements page / progress gallery if you would like to see the results. I did send my measurements through to Gareth at USN and he said it is definitely wrong? I don’t know anymore. He said I must go for a second measurement.
I started with my dehydration cycle today and I have never done this before 🙂 always a first time! I cannot believe that today marks Week 11 of this challenge of mine – Time goes by so fast… It feels like only a few days ago that I woke up crying feeling “ugly”, fat, tired and bloated.
I’m so relieved that those days are finally over, and I will never ever look back. I will love my body as a temple of God and will look after myself like I am suppose to. I will respect my body by knowing what I put into it. NO I am not saying I will never have a treat or a take away or whatsoever I’m just saying that I will be more aware of what I eat or drink and definitely more specific on my portions!
Yesterday was a great training day. I did legs in the morning and some Zumba in the afternoon. I LOVE ZUMBA and believe it is the best high intensity workout/cardio for me. Because of the fact that I so enjoy what I do is what helps to burn those calories even more. So after all, this is a fun exercise with benefits of some good cardio. Have you tried a Zumba class at your gym? The girl giving Zumba at my gym is so passionate about it and you can really see the hard work/effort she puts in by her preparation for each class. You can see when someone is passionate about what they do.
Training 2 November
Training Morning: Legs
Gym: 6:12 am
Calories: 327 kcal
Calculated fat: 31%
Duration: 56 min
Average heart: 135 Maximum: 174
Fitness and fat burn improving
Training Afternoon: Some Calves and Zumba
Calories: 634 kcal
Calculated fat: 21%
Duration: 1hour and 33 min
Average heart: 145 Maximum: 181
Maximal performance improving
Training 3 November – I did Back & Biceps
Gym: 5:19 am
Calories: 527 kcal
Calculated fat: 34%
Duration: 1 hour 38 min
Average heart: 131 Maximum: 166
Fat burn and fitness improving