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USN Face the Fat

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I know you must have heard about the “New Year New Me” tagline going around all over and I also know what goes through your mind most of the time…”Just another scam, just another quick fix new year resolution to set me up for failure, just another product or diet or plan that doesn’t work and so the list can go on…”

I used to be the one seeing before and after pics online thinking to myself it is a lie, it is impossible, the before and after photos was edited in Photoshop, that transformation wasn’t 12 weeks its impossible etc- UNTIL I made the mindful decision to transform my body and lifestyle and end up being the one with before and after photos that I couldn’t even believe what I have achieved. I made the decision to take on the Challenge and that was the best decision I could have made for myself.

Today I’m here to tell you that if it is your hearts desire to become the best version of yourself and to reach your weight loss goal then there is no better time to start this journey than now with the support of USN Ultimate Sports Nutrition.

The market leader with the BEST products and plan to assist you in your journey to reach your goal – Proven results over and over.

Everything you need is right here: www.facethefat.co.za – Set your goal and become part of a community sharing the same passion and goal. Show off your hard work while you’re at it and even stand a chance to win R10 000 in cash or 1 of 12 Phedracut Lipo XT’s. The prize is a bonus – DO IT FOR YOURSELF never the less. Use the tagline on social media #USNfacethefat #facethefatwithclaudine for I would love to follow your journey and motivate you where possible.

You can follow me on social media networks and please do contact me if you need any help while on your journey. I will assist you as far as I can!

Twitter: ClaudineKidson
Facebook: Body and Lifestyle Challenges Claudine Kidson
Instagram: Claudine Kidson

I look forward to see your results!

Your training plan / supplement plan / eating plan ~ So NO MORE excuses ~ Take back control and set a goal that you will reach. The feeling of achieving a personal goal is so rewarding and so worth taking on the Challenge. You deserve to be healthy & fit.

This was my four weeks I did:

My personal goal was to lose 4% of my body weight and I did 🙂 So once again set a personal goal for YOURSELF. Goal weight was 52.8kg

Start weight: 55kg
Weigh in: 52.4kg

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Bring on the next four weeks 😉 The Challenge is ON are you with me?

PHEDRA CUT

 

 

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It is all about the journey…

My topic today is: It is all about the journey…

HEALTH | FITNESS | LOVE | COMMITMENT | DEDICATION | TEARS | SWEAT | JOY = REWARD – only to mention a few keywords, there is so much to say…

As most of you know I’m prepping for the WBFF South Africa taking place Friday 20th & Saturday 21st June 2014 at Carnival City Casino. This will be my first ever Fitness Stage Bikini Competition and believe me what a journey indeed.

WBFF South Africa

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I took a moment to sit down and recap on how far I have come and in the process I realized my deep passion for the sport! From being so unhealthy, fat, low self-esteem to being fit, happy, content, and blessed where I’m at. Some people say but WHERE do I start…Or they think about the duration of the journey to reach their goal and that in itself is discouraging for some BUT today I want to encourage YOU!

Take the first step, you will never look back!

This sums it up for me:

Working out and eating clean doesn’t have to be a chore, have fun with it…

motivation

You have to get the right mindset and stop seeing this as an obligation and a chore, but rather an investment in your health and overall life.

So many moan non stop about their diets, the schlep of working out, prepping food etc…Well I cannot wait to food prep not even to mention my gym hour.

As a single mommy this to me is absolutely necessary. Doing something for myself only for it to be a benefit to my beautiful princess girl. I want to be the kind of mommy to whom she will look up to and see an example of living a healthy lifestyle. I want her to value herself enough to one day take care of her body & mind. I believe with working out and a good nutritional diet there comes a sense discipline and commitment. This I believe will form part of your everyday life whether in your workplace or in an environment surrounded by others. Be an inspiration to yourself first and then to others. Believe in yourself and you’re halfway there.

People ask me how do I get abs, or have time to food prep or go to the gym, or how do I get the time with a 1 year old girl? Well I make time and prioritize and set boundaries with certain things in my life!!

Well let me tell you it is all about consistency. I have abs all year round, why? Because this is my lifestyle this is part of who I am. I don’t believe in quick fix diets etc and I don’t see my lifestyle as being on a diet. I love my food and I make sure I fuel my body with the best. And yes of course I cheat and have sweets and the occasional night out partying but AGAIN its about consistency. No matter what I stay to my routine and I will be in gym the following day. Stop condemning yourself for the bad choices you make. Get up and go on…

“If you correct your mind, the rest of your life will fall into place.” Lao Tzu

Make it fun and love the journey…

This is some of the pics of my journey the last month or two…

Let me start at the beginning – This little beauty is my little princess. She is what my life is about. I live, breath and do EVERYTHING for her. I strive to be the BEST EVERY single day.

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This is what my life is about…LOVE this angel with my life

Secondly I want to share my excitement that I my sponsorship with USN Ultimate Sports Nutrition has been extended for another year. I’m so grateful to be part of the USN family and so passionate about the brand. I believe in the best and only the best and this is the ONLY Supplements that I use…

Thank you USN for an amazing 3+ years I am honored to represent the Brand. Visit the website or please do ask if you need more information: http://www.usn.co.za/

I adjust my supplement plan as I go along to form part of my goal.

USN

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My monthly supplement supply. Blessed to be sponsored by the best!

The beginning of my journey to WBFF…

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All about dedication & having fun in the process..

week 1&2

My food prep for week 1 & 2

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I lift & squat bro…Love my new training vests…

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Then the USN Gala Evening – This was the high-lite of my evening when I had the honor of meeting Bella Falconi. Wow she is a true inspiration. Again an athlete who breaths success and who is a true example of consistency.

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Myself and Bella Falconi – She is such an inspiration.

This is my current progress on the ABS – I’m going for 8 😉 so lets see how the definition goes along as my diet gets adjusted

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Progress

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Then thank you for each and every one of my Blog & Facebook & Instagram & Twitter followers. There is so many amazing people that I got to meet over time and I appreciate each one of you. If you havent followed me yet please do so @ClaudineKidson

Every comment, every like, every share, every Inbox message is what makes this journey even more rewarding. I want you to be the best version of yourself.

Good-luck to all those prepping for shows – Be YOUR best!

Have a super amazing Easter Weekend and don’t overindulge more than you can handle 😉 Stay fit and think fit…

Love,
Claudine

Week 5 Progress – YOUR best is the best…

Hi all my fit and fab friends, how is everyone doing?

Well I decided to do a post on my progress – Week 5 is where I’m at!

I have to admit that its been a “challenge” this last 5 weeks just to actually manage my schedule/time and lifestyle to make it to the gym. I realized by the end of week 4 that I’m putting so much pressure on myself and decided to make a MIND SHIFT! Things have changed in my life and it is time for me to adapt accordingly. NO I cant train twice a day like I use to – I’m limited to 45-60 min 4x a week so I had to make the decision get negative about it or embrace it and see it as my effort of the best!

So I cancelled my 4 week measurement session but decided yesterday I must face it…So I went and hey I was impressed with myself.

Dropped only 1kg but so much in centimeters and fat.

Herewith my 5 week measurement.

Week 5 Measurements 001

Week 5 Progress Pics:

Week 5 Progress Pic

I want to encourage you to take progress photographs EVEN if you don’t feel like it! I didn’t realize I was making progress until I saw this photos. It will motivate you to work hard!

Day 1 - Week 5

NEVER GIVE UP -Even if your progress is slow or you only manage 45 min a day or whatever situation you face JUST KNOW that your best is the best!

There is times that I feel discouraged and think about all the reasons WHY I cant train or get to the gym – but the difference is I still do it even though I don’t feel like it 😉

So again I want to encourage you to put in the effort that you know you are capable of – If it takes you 3 months longer to reach your goals so be it at least you are on your way!

WHEN YOU FEEL LIKE QUITTING THINK ABOUT WHY YOU STARTED IN THE FIRST PLACE…

 

Day 10 Progress

Week 2 Progress

Hi to all my fit and fabulous friends… So let me recap on what I’ve been up to J

Today is day 10 of my 12 Week Body Makeover Challenge. So far I believe so good – 100% clean on my diet and ok I’m getting to one training session a day – 45min – 60 min max. I had legs on my program today but have to admit I did not have one of the best days in the gym. I don’t get to do cardio at the moment and this to me is a huge disappointment!

I have to admit that I was slightly discouraged today for I keep comparing this transformation to my previous one only to realize I’m setting myself up for failure in that way and I need to change my way of thinking…

WHY?

Sometimes in life our circumstances change and so I realized tonight that, I need to adjust my mindset accordingly. As everyone knows by now I’m a new mommy to a beautiful baby girl and obviously the time limit for myself is limited. I feel so guilty to pick her up at the daycare only to take her to the next stop – the gym L. It is terrible but I just don’t have any other option. I do feel rushed in the gym and not even to mention that I’m there on the busiest time of the day – Late afternoon 16:30/17:00 when everyone train after work! But again I don’t have any other option so I must make it work! So the gym is full, equipment all in use, my time is limited so do you think there is a chance to get irritated or discouraged – YES there is.

BUT…

Today I want to encourage you by telling you that we have the ability to make the decision whether or not we are going to allow our circumstances to determine our attitude or will we make the decision to change our mindset, adjust, be positive and make the best out of it?

So even though I cant train twice a day like I use to I will make the best out of the opportunity that I do have to train.

I did add the Waterslim product from USN to my supplements and I have to say what an exceptional product to reduce water retention!

Rapid Water Loss Drink for a toned Physique

Rapid Water Loss Drink for a toned Physique

This product is scientifically formulated to eliminate water retention under the skin to amplify weight control.

Scientifically formulated to eliminate water retention under the skin to amplify weight control.

WHEN DO I TAKE IT?

Prior to breakfast

BENEFITS

ƒExceptional diuretic properties

ƒƒAnti-fat mass effect

ƒƒAllows significant weight loss (mainly as temporary water loss)

ƒƒHelps to refine the silhouette

ƒƒNo side-effects or adverse effects shown in studies

I took a progress pic tonight to see if I can see any difference…I didn’t think there is ANY progress until I saw the pic and realized I definitely dropped some water!

Decided to share with you – Don’t look at the quality it was taken with my phone and I didn’t plan to share it 😉 Still a long way to go – BUT keeping my head up, lets do this…

Day 10 Progress photo

Do you have defined goals?

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?

Specific

Measurable

Achievable

Realistic

Timely

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.

set and reach goal concept

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

Claudine

Girls, Get Your Guns

Why Women Should Lift Weights!

Hormones and diet make the sexes different, but women can still build muscle and gain strength. You don’t want to look like a man, but you need to become a stronger woman!

Many women make a huge mistake when they step foot in the gym. They assume that heavy weightlifting will turn them into gargantuan man-ladies. If you’re a woman, answer this: when you go into the gym, what is the typical tact you take to your workout program?

Do you first do a light warm-up on the mats? Then do you head over to the cardio machines for a good 20 or 40 minutes, thinking you’ve gotta blast that cheesecake you mashed last night? Then, do you flex with a few rounds of lightweight circuit sets? Finally, maybe you head off to the exercise mats to crunch for 10 to 20 minutes trying to lean that tummy?

If this is your patty-cake program, it’s time to change your course! The program above illustrates most women’s workout programs. They don’t want to get big and “bulky,” so they gravitate toward exercises they think burn the most calories and “tone” their muscles. “No bulk needed. Thank you very much.”

If you're reaching for the pink weights, it better be your warm-up.
If you’re reaching for the pink weights, it better be your warm-up.

Lift, Ladies!

These women actually accomplish very little. They may burn a few hundred calories during the cardio workout, and possibly a hundred more in the circuit training, but they won’t reshape how their bodies look. A complete body transformation cannot take place when you’re pushing daisies instead of iron.

If you want that complete body transformation, to the point where your family hardly recognizes you, then you have to sit up and change, right now. Take action and start lifting heavy weights.

“But won’t I get bulky?”

No – and here’s why.

Female Testosterone Levels

The first reason lifting heavy weights won’t make you don tights, rip sleeves, and become the next Incredible Hulk is that you don’t have the testosterone levels to pack on tons of mass.

Men have higher testosterone levels than women; women have higher estrogen levels than men. Compare testosterone levels in a man to the amount in a woman and you find a large gap. Why? Simply put, women don’t have testicles. The lion’s share of male testosterone comes from the testes.

Women do produce the hormone, but it comes from your ovaries and adrenal glands in smaller doses. Talk to your doctor and have your testosterone levels tested, especially if you’ve had your ovaries removed, as you will produce even lower levels of the important hormone.

Testosterone is the primary muscle-building hormone in the body. Since women have significantly less of this “Heracles Hormone,” they cannot put on muscle mass as easily as men.

Even women who want to build bigger muscles and work extremely hard to bulk still build muscle mass at a fraction of the rate that men do. Stop worrying and start lifting – you won’t turn into the Hulk overnight … unless you get blasted with weaponized Gamma radiation.

If you're worried about bulking up, remember you don't have enough testosterone.
She’s checking out her form … and so are we.

Female Dietary Habits

The second reason women won’t go “GREEN” from lifting heavier weights is that most women don’t consume enough calories to create the mass. Think about it this way: when was the last time you purposefully over-ate to gain weight? Christmas dinner over-indulgence doesn’t count.

We’re talking purposely consuming more calories than you need, not because of enjoyment, but because you want to gain. When was the last time you forced down extra servings of protein at dinner because it fit your mass-gaining goals? Chances are, never. Most women are born restriction eaters. They have a built-in tendency to want to be slimmer.

To become the bulky beast you needlessly fear, you would have to eat excessive calories daily, add supplementation, and then lift heavy weights on a regular basis. Many women hardly eat enough calories to maintain their current body weight. Getting huge isn’t easy. It won’t happen to you if you learn how to bench press.

Female Force Development

Finally, you won’t get big and bulky because you typically won’t generate the degree of force that men will. There are some strong women out there who push themselves to the max. But for the most part, men have a larger degree of drive to push their bodies beyond the limits of comfort. (Refer to the difference in testosterone levels above!)

Building significant amounts of muscle mass requires pushing yourself past the point of comfort. Can you still squat near your max when you know your muscles are tearing? Can you push past and go harder? Many men go on, sometimes to the point of injury. The force factor keeps most women from generating extremely large volumes of muscle mass.

Higher Metabolic Rates

Now that we’ve established that you’re not going to suddenly put on 1,000 pounds, turn green and rampage through downtown, let’s talk about some of the great benefits to weight training.

Heavier weight offers women a higher metabolic rate. Since you work against a high degree of resistance with heavy weights, you create tiny muscular tears throughout the body. You will expend a greater number of calories post-workout to repair those tiny tears, thus increasing your overall calorie requirements.

Most women want to get lean and shed body fat. Doesn’t a high metabolism sound like something that might help you achieve that goal? You bet it does.

If you're looking to get lean, lifting weights expends considerably more calories than cardio.
Barbell lunges push your metabolism into the red zone.

Greater Muscle Definition

The next benefit to lifting heavier weights is that you’ll see greater overall muscle definition. When you lift such a light weight as most women do (really? 2-pound curls?), the muscles are barely challenged.

As a result, your muscles won’t feel any need to adapt (grow) since they can easily handle what you throw at them.

Push yourself harder and take the weight up to the next level – that’s when you see muscle definition and form improve. Provided you also follow a proper diet for fat loss, heavy weights will create the greatest change to how your body looks.

Improved Functional Strength

The final benefit you achieve by lifting heavier weights is that you improve functional strength capabilities. Since you get much stronger by lifting heavier weights, everyday activities will get much easier over time. You won’t need to call your brother to move a couch anymore, or even have your son carry your suitcase. Muscularity also means a lower chance of injury if you participate in sports or other activities.

Do not fear heavy weights any longer. What you should fear is being old and weak. What you should fear is wasting more time training strategies that just won’t get you where you want to go. Push your body – you are stronger than you think.

Guess what? Muscular strength translates into female independence!

Lifting weights is what changed my figure for the first time in my life! Cardio was never enough. Trust me today for results adjust your training program and incorporate strength training TODAY~ “Claudine Kidson”

Reference: http://www.bodybuilding.com – Shannon Clark

For the ones that lost hope at some point…

There is something on my heart and I want to share with you what I have noticed this last couple of months being pregnant…If you haven’t also already noticed, but once you fall pregnant it is as if everyone starts telling you how you should live your life, what is allowed and what isn’t, what you should be doing when you should be doing it and so the list goes on.

Today I want to tell you that to much mixed information is NOT a good thing. Go with what you feel is the right decision for YOU! Get a trusted friend or someone you KNOW will not share any information if not proven facts or only by sharing experiences without coming down on you on the what you should and shouldn’t be doing! If you believe that raw meat, sushi, raw eggs for example is a no no during pregnancy  – Then stick to what you believe in and don’t let others try to convince you otherwise!

I can give you my own story and you can do with it whatever you like but I do hope it can encourage you in some area. First of all I want to encourage all to stay on a healthy balanced nutritious diet. When I say diet I mean lifestyle – NO CRASH / weight loss diet! I want to stretch the importance of continuing the lifestyle as before pregnancy or if it wasn’t all that good to better your lifestyle. I made the mistake of letting go. From being SUPER fit and active in the gym once a day – to a not so fit once a week in the gym without any confidence…

With tears in my eyes I want to encourage you to not let go. Don’t see your pregnancy as a escape route of a healthy lifestyle. Don’t have the mindset oh well I’m gaining all this weight anyways so why bother making healthier choices… Since the day I found out of my pregnancy it was as if my body went into overdrive and I gained weight by the day – or that is how it felt. It was a HUGE adjustment and with all the changes going on inside my body I started to fall into a “depression” if I can call it that. I started getting negative about my body the way I look and then the pattern started of I don’t care anymore. BUT DON’T GO THERE. Your lifestyle is so important for the little one growing inside of you. As most of you know I have a under active thyroid (Hypothyroidism). So let me explain this briefly:

The thyroid gland

Your thyroid is an endocrine gland. This means it secretes hormones into your bloodstream. Hormones are chemicals produced by your body to help regulate how your cells and organs work. They are sometimes called chemical messengers.

Your thyroid gland makes two hormones: thyroxine (also called T4) and triiodothyronine (also called T3). Together, these hormones regulate your body’s growth and metabolism. Your metabolism is how quickly your body burns energy and how quickly reactions in your body happen. It affects lots of things, including how much you weigh and how much you sleep.

The production of thyroid hormones is controlled by another hormone called thyroid stimulating hormone (TSH). This is made by an endocrine gland in your brain called the pituitary gland.

Hypothyroidism causes a general slowing down of your body’s functions.

Some of the symptoms include:

  • feeling tired and sleeping a lot
  • feeling the cold easily
  • dry and/or pale skin
  • coarse, thinning hair and brittle nails
  • sore muscles, slow movements and weakness
  • a hoarse or croaky voice
  • a change in facial expression
  • depression
  • problems with memory and concentration
  • weight gain
  • constipation
  • fertility problems and increased risk of miscarriage
  • heavy, irregular or prolonged menstrual periods
  • a slow heart rate

TIP: If you experience some of the above or all make an appointment and go and see you GP and get a reference for a blood test.

While pregnant, it is important to continue your medication and to make sure you go for regular check ups or blood tests to regulate your levels.

I believe this was a big cause of my extreme weight gain in the first 3+ months of my pregnancy – Why because I didn’t go for my regular check up at first and when I did I got the news that my medication had to be DOUBLED…So what if I went earlier would that have meant less weight gain? Well since my dosage of my thyroid medication is correct my weight gain seemed to stabilize resulting in only picking up the necessary weight.

Still left with the weight, feeling down I realized HEY THIS IS NOT THE END…You can still make a difference, you still CAN make better choices and let the rest of your pregnancy be a healthy one.

So last night I made the decision that no matter the weight gained up to now its time to get up, focus and make everyday a better day and to enjoy the last few months of my pregnancy.

So to all the pregnant ladies out there lets do this. To all the non pregnant ladies WANTING to get pregnant start making better choices as from TODAY…Not Monday or next week TODAY!  If you are over weight or under weight get your body into shape now.

Conclusion to the general blog followers: Let every single day be a day with a new meaning. New way of living, healthier options than the day before. Don’t focus on your past failures focus on the success of your future. If you got discouraged at some point get back up today. You deserve the absolute best so get your mind and body connected and start living the best life today!

YOUR life can and WILL be changed!

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)

  1. Pure CLA 1000 (45’s)
  2. Phedra-Cut Ultra XT (60’s)
  3. Diet Fuel Ultralean (1kg)
  4. Protein Dessert (454g)

What I would add to this:

  1. Women’s Ultra Two-a-day Daily Vitamin
  2. USN OMEGA PRO 3,6,9
  3. Phedra Cut Ultra SF (for the evenings) / Lipo

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: info@usn.co.za

Trust me even though this is allot of information make the time to read through it and get the foundation right of your knowledge beforehand.

WOMEN’s ULTRA TWO-A-DAY
DAILY VITAMIN

A daily multi-vitamin designed for the female who requires an essential supplement for a balanced, nutritious diet.

PRODUCT OVERVIEW

USN WOMEN’S TWO A DAY is a scientifically formulated, nutrient rich multi-vitamin/multi nutrient, designed for the active female who has specific micronutrient demands for the continued maintenance of good health, immune support and energy availability.

WHEN

Daily with breakfast.

BENEFITS

  • Increased energy levels
  • Improves overall performance
  • Stimulates cognitive function
  • High in antioxidants

Improves immune function

OMEGA PRO 3,6,9
ADVANCED CELLULAR ANTI-OXIDANT

A combination of Omega-9 (mono-unsaturated fatty acids) and Omega-3 and -6 (poly-unsaturated fatty acids). Omega-3 and -6 are Essential Fatty Acids (EFA’s).

PRODUCT OVERVIEW

USN OMEGA PRO consists of a combination of Omega-9 (mono-unsaturated fatty acids) and Omega-3 and -6 (poly-unsaturated fatty acids) – Omega-3 and -6 are essential fatty acids.

All these fatty acids are necessary for the formation of healthy cell membranes, the proper development and functioning of the brain and nervous system, and for the production of hormone-like substances called eicosanoids (thromboxanes, leukotrienes, prostaglandins).

These chemicals regulate numerous body functions, including blood pressure, blood viscosity, and vasoconstriction, immune and inflammatory response. They have profound beneficial effects on the body an influence hormone production, immunity and cardiovascular health in addition, they keep the skin and other tissues youthful.

WHEN

  • Daily with food.

BENEFITS

  • Optimises metabolic function
  • Balances hormone production
  • Promotes cardiovascular health
  • Boosts sports performance
  • Reduces exercise related pain

PHEDRA-CUT 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.

PRODUCT OVERVIEW

USN’s Phedra-Cut Lipo XT is an advanced fat loss activator, consisting of a synergistic blend of botanical ingredients, which have proven to assist in effective weight control.Not recommended for pregnant/lactating women.

WHEN

  • Prior to meals.

BENEFITS

  • Thermogenesis
  • Supports a healthy metabolism
  • Reduced carb absorption
  • Appetite control
  • Reduced glucose production in liver
  • Inhibited fat cell formation (Anti-adipogenic activity)
  • Mood & mental acuity enhancement
  • Anti-oxidation during fat breakdown
  • Energy boosting

DIRECTIONS FOR USE

As a dietary supplement, take 2-3 capsules 2-3 times daily, 30 minutes prior to meals/snacks. If training early morning, take 2-3 capsules prior to workout, and then follow with breakfast directly after training. Phedra-Cut Lipo XT is not recommended after 4pm.Take Phedra-Cut Lipo XT for 5 consecutive days of the week and stop use for 2 days before continuing again (2 off days).Optional: Take 3 capsules Phedra-Cut Stimulant Free 30 minutes before your evening meal to prolong the weight control process to an even greater extent throughout the evening.
During the 2 off days of not using Phedra-Cut Lipo XT, it is advised to use Phedra-Cut Stimulant Free 2 times per day, 30 minutes prior to meals.

or

PHEDRA-CUT ULTRA XT
FAST ACTING THERMOGENIC FAT BURNER

An advanced, multi-phase extreme thermogenic, fast activating fat loss activator, scientifically formulated to rapidly increase fat metabolism, appetite suppression and to boost energy production.

PRODUCT OVERVIEW

PHEDRA-CUT ULTRA XT is an advanced fat loss activator, consisting of a synergistic blend of natural ingredients, which have all proven to assist in safe and effective weight loss.

Benefits of PHEDRA-CUT XT:

• Increased fat burning activity (incl. abdominal fat)
• Blood glucose regulation (which may eliminate cravings)
• Reduced carbohydrate absorption
• Appetite suppression
• Reduced glucose production in the liver
• Reduced fat accumulation
• Inhibit fat cell formation (Anti-adipogenic activity)
• Mood and mental acuity enhancement
• No estrogenic interactions
• Anti-oxidation during fat breakdown
• Energy boosting

WHEN:

Prior to meals.

BENEFITS

  • Increased fat burning activity
  • Advanced blood glucose regulation
  • Reduced carbohydrate absorption
  • Appetite suppression
  • Reduced glucose production in the liver
  • Mood and mental acuity enhancement
  • Inhibits fat cell formation
  • Antioxidant effect
  • Energy-boosting
  • Non-hormonal

PHEDRA-CUT ULTRA STIMULANT FREE
FAST ACTING NON-THERMOGENIC DAY AND NIGHT FAT BURNER

A non-stimulant primary weight loss supplement designed to optimise the metabolic pathways associated with increase fat and carbohydrate metabolism without increasing thermogenisis or central nervous system activity.

PRODUCT OVERVIEW

PHEDRA-CUT ULTRA SF has been formulated for individuals wishing to achieve optimal weight-control and energy levels, without central nervous system stimulation.

It can also be used in combination with Phedra-Cut Ultra XT to continue the weight-regulating process during the night as well as over weekends.

  • Increased fat burning activity (without CNS stimulation)
  • Blood glucose regulation (which may eliminate cravings)
  • Reduced carb absorption
  • Appetite suppression
  • Reduced fat accumulation (also in liver)
  • Mood & mental acuity enhancement
  • Anti-oxidation during fat breakdown
  • Energy boosting
  • May lower the level of CRP (C-reactive protein) in the body and hence reduce leptin resistance.

WHEN

  • Prior to meals.

BENEFITS

  • Decreases weight and fat mass
  • Suppresses appetite
  • Improves blood glucose regulation
  • Reduces starch digestion
  • Inhibits amalayse enzyme production
  • Improves thyroid function
  • Increases fat and glycogen metabolism
  • Improves metabolic function and energy levels
  • Non-hormonal

PURE CLA 1000
ADVANCED BODY TONER

A non-stimulant weight loss supplement that supports weight loss and the metabolic processes involved with fat burning. With further health benefits including blood sugar regulation to promote a lean physique.

PRODUCT OVERVIEW

Conjugated Linoleic Acid is seen as a “wonder nutrient” that occurs naturally in a wide variety of foods such as beef, some dairy products and turkey.

This “wonder nutrient” has been scientifically proven to inhibit the process that is responsible for the deposition of fat in the body (especially in the abdominal and leg areas). CLA directs the body to use fat reserves for energy. Research has shown CLA to increase lean muscle while reducing body fat. A number of other studies also revealed dramatic cholesterol-reducing effects with CLA supplementation.

USN CLA 1000 primarily provides the Cis 9, Trans 10 and Trans 11, Cis 12 isomers in a 50:50 ratio, as recommended for optimal efficiency. Supplementing with CLA should result in a leaner, healthier body.

WHEN

  • With or directly after meals.

BENEFITS

  • Promotes fat metabolism
  • Protect lean muscle mass
  • Increases energy expenditure
  • Anti-cancer properties
  • Enhances immune function
  • Powerful antioxidant
  • Prevents high cholesterol

DIET FUEL ULTRALEAN
LOW-GI SLIMMING SHAKE

Premium high protein
Low-carbohydrate meal replacement
Contains the USN Lean System for effective weight management

PRODUCT OVERVIEW

USN DIET FUEL ULTRALEAN represents the newest and most advanced technology for the reduction of body fat as well as the maintenance of lean muscle tissue.

This delicious, low-GI, low-kJ meal replacement formula provides you with a complete, nutritious meal for anytime of the day. It contains all the essential nutrients in adequate quantities to ensure healthy and lasting weight loss.

The USN Lean System blend consists of N-Acetyl-L-Carnitine, HCA (Hydroxycitric acid) and a high level of bio-available Calcium, which has been shown to assist the weight-loss process through various effective mechanisms (excluding central nervous system stimulation).

The formula has a high fibre content to increase satiety levels and to assist with digestion. The reduction in hunger is further promoted through the addition of 25g High Biological Value Protein from various sources, which triggers a natural weight loss hormone (PYY) in the body.

The high quality Protein substrates also assist in improving Protein synthesis, regulating blood sugar levels to reduce cravings and improving overall health. Lactazyme is added to assist in the breakdown of Milk Protein and improved absorption.

WHEN

  • As a dietary supplement
  • Two servings daily at 10:00am and again at 3:00pm

BENEFITS

  • Muscle retention
  • Muscle growth
  • Stabilises blood sugar levels
  • Suppresses appetite
  • Increases fat and glucose metabolism

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.

Happy Friday,

Claudine

Click on the image to download your diet for your fridge!

I’m still alive…

Helloa healthy fit blog friends, I know I dissapeared from the face of the “electronic” planet for a while but there has been so much going on in my life lately!

But hey here I am SUPER excited to share with you all what happened the past few weeks!

So as the season of our Action Netball were progressing and me starting to workout harder with new goals in mind – Things suddenly CHANGED and took a turn into a different direction…

So can you guess?

Well what started off as this; me and my hubby having lots of fun and sharing the love 😉

THAT RESULTED IN THIS:

And progressed over the four weeks after finding out I’m pregnant to a little baby developing inside my tummy…

This is indeed a little miracle in the making. We prayed and trusted God for this blessing for almost a year and His timing was perfect!

So all the mommies 2 be let me know how far along you are!

So no more this…

But time for this, its a HUGE adjustment let me be honest…

Will keep you posted…

USN – Post Challenge Claudine 22 May 2012

Hi all my fit and fabulous friends. If you’ve missed Expresso this morning check it out here.

Stay motivated throughout the cold winter months, set new goals and make sure you keep your program interesting at all times!

Don’t let the winter months get to you and set you back on where you want to be. During the colder months we tend to reach out to warmer comforting foods and beverages. Make sure to go for the healthier options!

Keep up the hard work and work around those cold mornings, even if you don’t always feel like it get out of bed go to gym and before you know it you will feel energized and ready for the day!

Thursday already!

Wow where did the week go, I cannot believe it is Thursday already!

So how is your week, sticking to your goals or commitments? Well I am proud to say it is Thursday and my week have been super clean with no chocolates or sweets ;-).

Then I have to share my excitement about my trainer that I’m bust designing – I’m super excited about this. I’m putting in allot of time and effort and believe this is going to be BIG!

I just realized that you won’t get such a funky designed program worked out to perfection anywhere for R150 in the format I’m doing it. I just realized that I put in HOURS and HOURS on perfecting my routines / helping others / replying tons of mails / messages for absolutely free and for the passion off helping others and will keep on doing so.

But with this program I decided if you want it you will pay for it – if not so be it! There are thousands of programs online to copy and paste no doubt but I’m focusing on the perfect combinations, convenience of easy to follow, time limited effective workout routines.

I know what worked doing a 12 week total body transformation challenge. You don’t want to end up getting bored with your routine, spending hours in the gym per session, not getting results and switching between programs as you go along. I’ve been there – Trying every second program that seems to look o.k. Been there done that. Paying others to work out a program and what do you get? A generic excel copy and pasted A4 spread with days repeated same exercises, same repetitions and myself on the other hand getting bored and frustrated – looking for the next program.

Enough about that…

Yesterday was Zumba day – Again great fun and a super workout with a great calorie burn. Do you have a specific workout that you love doing. That workout that seems to take your mind off from everything else. Well this is it for me. I must admit that I’m very specific when it comes to the fitness instructor giving the class. The one currently giving Zumba at our gym is absolutely amazing – don’t think that it will be the same if she isnt the instructor!!!

I’m playing an action netball game tonight so lets hope for a win will keep you posted!

Well have a great day.

Image

Quick Poll: 12 Week Training Program

I’m doing a quick poll on whether you would pay R150 for a complete 12 week training program created and designed by me. It is A5 in size, easy to print, laminate and perfect to take with to the gym!

I took all the exercises that I used over completing my 12 week total body transformation challenge and designed the program accordingly.

Believe me I know what it feels like not having a program or a personal trainer. I did not have a Personal Trainer during my 12 week Challenge I had to figure everything out myself.

Let me know if you would be interested or not by completing the poll below?

Beautiful Monday…

Hello all my amazing friends following my blog – Welcome to a new bright and beautiful week – Monday…

How was your weekend? I had a super amazing weekend. There is nothing like spending time with good friends…Had so much laughs, fun and such a great time!

First of all does this sound familiar to you: “I’ll start Monday with my diet”, “I will focus again on Monday” or whatever the sentence or context its used in can you associate with it?

Well I sure can 😉 and believe most of us can – BUT today I want to tell you that no matter what day of the week YOU CAN make healthier choices, even if your day started of being an emotional roller coaster or if you did slip up having that chocolate – Put it behind you and let the next choice be a healthier one getting you closer to reaching your goals!

I can confess today that I have slipped up, majorly not even only a little; but you know what that is the amazing part? You are the one in charge and you CAN make a difference in your life! We all have weaknesses I can tell you that but does everyone admit it?

I’m an emotional eater and whenever I feel down, depressed I reach for sweets…There is nothing that can set you back as much us sweets with high amounts of sugar/corn syrup etc which can also be found in processed foods. You have to pinpoint your weak points and take hold of it and change it…You absolutely do have the power to change and you have the willpower to turn it around. Don’t let it take hold of you. An addiction/bad habit can be anything from smoking, binge eating, exercise abuse, alcohol or whatever leaves you with the feeling of being dependent on “it”!

Conclusion: Take the time today even for 5 minutes and think about the things that is holding you back. Whether in your personal life, your fitness goals, your relationships or just in general. Write it down and start to get a action plan TODAY! Mine is the fact that sweets is like an addiction, once I start I don’t have the power to stop BUT TODAY this will change. I make a declaration to myself that I am stronger than the temptation and I can resist it…

This is another reason I have a blog…Not to put up a front of who I am not but by sharing my imperfections helping others to become their best.

So my promise to myself this week is to say no to sweet cravings/chocolates/sugar. Come on lets stand together and help each other to overcome some obstacles. Is there something that is holding you back today? Lets take 1 day and 1 step at a time.

Hope you have a super fabulous week – Get active – Get into the gym – Eat clean – Work hard – Smile – Be positive – Love your body – Don’t condemn yourself – Speak life!!

#BLASTTRAININGSYSTEM Ebook Winner

How awesome is this???

I was a winner yesterday for Ryan Hughes Ebook!

Now let me tell you I am super excited to start incorporating this into my program!

This style of training is exactly what I need, taking things to a new level 🙂

I have experienced that the fitter I become the harder it is to work up a sweat and to end up getting a good calorie burn and explosive workout.

My resting heart rate is somewhere in the 60/70’s sometimes lower so for me to get it up I need to incorporate active rests between my sets!

What type of style do you have when it comes to training?

Wednesday already…

Hello blogging friends…

So the long weekend came to an end and everyone is back in the rat race ;-).

I had a mini vacation for a week – but have to admit it was anything but a time for rest! We went to Cape Town for a few days for the wedding of my beautiful friends Landi & Roy. I was a bridesmaid and was proud to be part of such a beautiful meaningful day! The venue was in Yzerfontein named Strandkombuis. It was a perfect beach wedding and it turned out to be the day with perfect weather conditions. The day before was everything but perfect weather wise, but deep down in my heart I knew the weather on the wedding day will turn out to be perfect!

Then on the NOT SO COOL NOTE: I lost my purse or it got stolen 😦 what a bummer to stop all my cards etc.  Also no gym for the week and let me tell you I felt like crap after the week although I did manage to go for 1 run hehe, and to crown it all off I got a phone call from USN for the next Expresso shoot within a week…This Friday 4th of May! Feeling bloated, irritated with myself for not being able to workout and I feel few kg heavier after the “mini vacation”. But in good spirit I’m back in the gym and loving every minute of it!

Tonight is Zumba whoop whoop always the best high intensity cardio workout. I love the sweat and the burn is just a bonus.

What do you have planned for the day?

Well have a super fantastic HuMp DaY – Stay healthy & fit…

For those doing the USN 12 Week Challenge – DON’T give in or don’t give up. You have what it takes to be transformed from inside and out. It will get hard at times but that is when you must keep your eyes focused on your goal!

Good luck to those entering dehydration phase keep it up almost there…

Claudine

Find a way…

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!

Monday leg workout…

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!

Leg Workout 

Cardio warm-up 

7 minutes on the stepper

  • Cardio

Leg Press

4-5 warm-up sets of 10-12 reps
3 sets to failure in 12-20 reps

  •  Leg Press Leg Press

Hamstring Curl

2 warm-up sets of 15 reps
3 sets to failure in 12-15 reps

  • Leg Extensions  Hamstring Curl

Lying Hamstring Curl

2 warm-up sets of 15 reps
3 sets to failure in 12-15 reps

  • Lying Hamstring Curls  Lying Hamstring Curls

Leg Extensions

2 warm-up sets of 15-20 reps
2 sets to failure in 15-20 reps

  •  Leg Extensions Leg Extensions

Hack Squat

2 warm-up sets of 15-20 reps
3 sets to failure in 20-30 reps

  •  Hack Squat Hack Squat

Cardio – Cool down

12 minutes incline walking on treadmill

HUMP day…

Can you believe it is Wednesday already – downhill from here to the LONG WEEKEND? So with a week packed with deadlines – I only found out yesterday that Friday & Monday are public holidays…Can you believe it! So lets recap on my weekend – My friends got married on Friday. Always lovely to attend a wedding and too see two people so in love…They got my love tag for this post 🙂

They bride looked absolutely beautiful and the groom well what can one say well groomed hehe!

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The food was absolutely amazing not even to mention the chocolate wedding cake ;-)…How was your weekend?

Ok so back to now…Do you have anything planned for the Easter Weekend? I don’t have anything planned and think I will just relax not doing much.

Tonight is Zumba and I’m super excited – This is always the highlight of my cardio in the week. I have a super calorie burn,  feel sexy while shaking it and just overall loving the workout.

What is your favorite workout? I love doing weights with a combination of cardio. I neglected my running for a while now and I’m actually looking forward to my next run. I think I must enter for a race then I know I have to train ;-).

I love my running shoes that I bought a while back – The Nike LunarEclipse 2 – I must honestly say since I started running with them I feel a difference in my feet / shins. This may sound crazy but I have a training shoe for most activities :-).

For action Netball I use a court2 shoe. For general gym I use my Nike Airmax / Adidas and for my running I wear my Nike Lunars

“The rule of thumb is that if you do an activity three or more times a week, you need a sports specific shoe,” says Carol Frey, MD.

Word of advice: If you are looking to buy new shoes (especially for the first time), try it on, take a quick jog and see how it feels even if it is in a store. This is what I did the last time around. I may have looked like an idiot but that might be so – but I now have the correct shoes. My previous shoes purchased almost cost me R2000 and it ended up being to big and only for me to find out after my first training session with it – What a disappointment! The shop assistant assured me that those specific Nike Airmax only comes in half sizes! What a lie…So please make sure the shop assistant have the knowledge and question them if you are unsure.

You don’t want to end up with the incorrect training shoe.

Well this is it for today…Have a super Wednesday!

-C-

Blogging for the love of it…

Blogging for the love of it…

Oh how have I missed my blogging everyday, the place where I can  let my thoughts free ;-).

Its almost weekend, how is your week so far? There is so much to share on here as its been a while since I last blogged. You may wonder why? Well honestly I went through a little “bad” patch training wise but I’m back in full swing. Have you experienced this before? The feeling of being so overwhelmed by things, lack of interest in something you use to love so much or just being uninspired and demotivated?

Well friends those are the things that sometimes happen in life and we all experience this sometime or another!

You know what…It’s ok to feel that way — BUT now is the time to get back up and take charge…

I have also came to the conclusion that I will get back to blogging about my everyday life, experiences and the things I love. This is not only a fitness blog but more a network of friends getting together sharing about the journeys of everyday life!

So I moved into my new house soon to be home when all the work is done on the inside and when everything is unpacked argh I hate moving ;-). How draining is it to move? Packing and unpacking, organizing and cleaning so the list goes on! Well this will be the last move for a very long time.

As from yesterday I started a new gym program that I’ve put together for myself, and I’m loving it so far! It helps to do what you ultimately love or like doing. I will eventually create log sheets for myself – Nothing bigger than an A5 and nothing longer than 90 minutes spend in the gym including cardio! Those days spending 2 hours+ in the gym is a no no for now! I want to be a wife for my hubby, do things a women loves doing – No use to spend my morning in the gym before work – getting back from work and another hour or so in the gym and before you know you are exhausted by the time you get home in the evenings without any energy to prepare food.

I still prepare my food in advance once a week – But this is only for my lunch meals. Dinner is always served fresh. My new favorite is Smoked Chicken from Woolworths – Have you tried it before? Oh its yummy I love it.

Some of my lunch options are:

Option 1:

100g Smoked Chicken Skinless Breast

1 Cup Mixed Veggies

Green Salad

Sweet potato slices

Option 2:

1 Slice Toasted Rye bread

Shredded Tuna

+-3 Cocktail tomatoes sliced with cucumber roles and a tad of green Tabasco

Option 3:

1-2 Small Wholewheat Buns

Norwegian Smoked Salmon

Cucumber

Salad

Option 4:

Steam It Fish / Hake

1 Pack Steam it mixed vegetables

Salad

  

All is low in fat, ready to eat and takes max 10 minutes to prepare. I just add my cup of veggies, large salad and I am happy 🙂

What is your favorite meal to prepare? I also want to experiment more with smoothies and want to incorporate smoothies for my in between meals. Not loaded with sugar and fruit obviously… Will let you know what I come up with.

It is so so important to enjoy what you eat – I can tell you today if you don’t enjoy your food/diet you will never stick to it! Healthy eating can be delicious. Just make smarter choices and focus on how you prepare your food. I steam most of my food and I love the taste. Its fresh.

Check this out: Love it – So creative. If I have kids I will definitely make a point to make every meal/lunch pack interesting 🙂 For now I will do it for myself

Training – this is my week:

Yes I have action netball twice a week – great fun and loving it and then Zumba twice a week. So all good and balanced this is how my week looks like:

Monday: Chest and Triceps

Tuesday: Legs and Action Netball in evening

Wednesday: Super Circuit & Zumba in evening

Thursday: Back and Biceps and Action Netball in evening

Friday: Shoulders and Abs

Saturday: Zumba Fitness morning aerobic class

Sunday: Rest Day/Early morning Spinning!

I always do a 5-10 min warm-up before exercise and always add skipping or boxing in between my sets! Whenever I have time I add a 20 min run on the treadmill after my session or a mountain bike road session on a Sunday afternoon. BUT again I aim to keep it to 90 minutes per session as from this week!

Do you have a set goal or program that you follow – What is it that works for you?

Being fit and healthy is a lifestyle and must in no means be an obligation or a temporary thing – you must enjoy it while getting amazing results…

Have a super awesome day friends 🙂

Work…Life…Training…

Hi everyone, so how is your week so far?

Well I’m busy as usual but excited to say that I launched our new website whoop whoop – I’m getting into this, time to design our next site…

This is a screen shot check it out and let me know what you think? You can click on the image to be directed to the site.

This is what I do for a living for those who wondered: I’m a Brand & Marketing Manager for a group of 3 Companies. I’m passionate about my work and love every minute spend at work. Being in the hospitality industry requires time / dedication and this forms a part of your lifestyle.

I studied BA Graphic Design & Multimedia so the design work is currently an added bonus 😉

What do you do for a living? Is it what you want to do? Are you passionate about your job?

Update on training & Diet:

So who attended the Arnold Classic Sports Festival this weekend? If you did share on the Facebook page: Body and Lifestyle Challenges Claudine Kidson | I wish there was an event like this in South Africa, must have been awesome to meet Jamie Eason or just to be encouraged by others in the fitness industry?

Then I started my second round with Phase 3 of the LiveFit program yesterday and did legs…Oh goodness I’m sore today but love the feeling.

The Workout:

Superset:

Leg Press Leg Press

Leg Press (shoulder stance) 3 sets of 15 reps

Freehand Jump Squat Freehand Jump Squat

Freehand Jump Squat 3 sets of 15 reps

Working Set + Active Rest:

Smith Single-Leg Split Squat Smith Single-Leg Split Squat

Smith Single-Leg Split Squat 3 sets of 15 reps, per side

Rope Jumping Rope Jumping

Rope Jumping 3 sets of 1 min

Superset:

Barbell Lunge Barbell Lunge

Walking Barbell Lunge 3 sets of 20 reps, 10 steps down, 10 back

Long Jump Long Jump

Long Jump 3 sets of 20 reps, 10 steps down, 10 back

Superset:

Leg Extensions Leg Extensions

Leg Extensions 3 sets of 20 reps

Lateral Bound Lateral Bound

Lateral Bound (side-to-side single leg hops) 3 sets of 20 reps

End of superset; resume normal sets

Smith Machine Squat Smith Machine Squat

Smith Machine Squat 3 sets of 30 reps, place a plate under the heels to emphasize quads

Working Set + Active Rest:

Standing Calf Raises Standing Calf Raises

Standing Calf Raises 3 sets of 20 reps

Rope Jumping Rope Jumping

Rope Jumping 3 sets of 1 min

Working Set + Active Rest:

Calf Press On The Leg Press Machine Calf Press On The Leg Press Machine

Calf Press On The Leg Press Machine 3 sets of 20 reps

Rope Jumping Rope Jumping

Rope Jumping 3 sets of 1 min

Diet wise I’m keeping it clean! No more M&M’s and time to limit the Sushi to a cheat meal once a week like it use to be! For some reason I craved Sushi that I reached a point having Sushi 4 times a week…Oooooops I know!!!

Once you give in to snacking / sweets it can easily form part of a habit or become a routine. Don’t fall into that trap. Stay focused and don’t give in to temptation. Option out for a healthy alternative!

Well enough for now have a super day everyone.

– C –

Expresso Show SABC 3 Interview

I had so much fun with the Expresso Team and with USN. It is amazing that I had the opportunity to share my story with you and I truly hope that I can encourage or motivate you to become the best you could be.

You are so beautiful within and what a added bonus to feel super from inside and outside!

Know that it is possible – It will be hard but it is NOT that hard once you make it a lifestyle and a goal to achieve.

Have a super day…

 

Welcome to a new week!

Hi and welcome to all the new followers to the blog…

If you are a USN 12 Week Challenger Contestant | LiveFit Trainer | or just a friend on the blog — here you will find the much needed motivation/inspiration/advice and just a good “blogging” chat towards a better healthier lifestyle…

So how was your weekend? I must confess I had a horrible weekend snacking wise or actually the last 2 weeks. I’m so glad to start the 12 Week Clean Eating Changed Lifestyle journey with you all. No more M&M’s / Rusks / Cappuccinos 🙂

Had a little downer after the operation and gave in to snacking on some sweets/ice-cream here and there BUT as from today it is time to FOCUS and to reach new goals. Have you also noticed that once you snack or give in to temptation or a cheat your mind goes into overdrive thinking oh well I have already messed up so I can just as well carry on and start “new” tomorrow?? I know that feeling but we need to be stronger and harder on yourself even more when we know its an unhealthy choice we are making!

Put yesterday behind you and lets focus on today. Give everyday your EVERYTHING! Don’t see this as a 12 week diet PLEASE for it is not. It honestly becomes a lifestyle. It will get tough at times but I promise you today that EVERY drop of sweat or tear will be 100% worth it.

If you haven’t yet joined the Facebook page do so today by clicking on the Facebook icon at the top.

Do you plan your night before gym?

I put my gym gear out every evening – Mrs Organized 😉

So I spend yesterday planning my weekly program and this is how it looks like:

This is my Calender for the week… I like to print this out and to put it in my Diary then I know how to plan my busy day/schedule.

What are you up to this week?

I am in the process of working on the meal plans but for now I will post them either here or on facebook.

Get MyFitnessPal and add me as a friend so that we can be kept accountable over this 12 week and encourage one another.

Let me know how was your first day.

I had a great back session in the gym this morning and I’m really making an effort to focus on my form/posture. I am in Phase 2 of the trainer and the repetitions in this phase fall between 8 and 10 reps and I’m working/lifting at about 85% of my maximum effort which means my last rep in each set is a struggle but still doable.

I’m doing some sprints on the treadmill tonight oh my don’t know how that will go but will let you know.

Chat soon.

USN 12 Week Challenge starting 30 January 2012

Is there anyone who wants to start the USN Challenge or just live a healthier lifestyle and get rid of unwanted fat? I have decided to guide my sister through a second round of the Challenge being her personal trainer and guide her through the use of correct supplementation and nutrition/diet! If you like to join in like my Facebook page: Body and Lifestyle Challenges Claudine Kidson (click on the link above) and spread the word. Challenge starting on 30 January 2012! I will share a training program/weekly diet/recipes.

YOUR life can and WILL be changed!

Recap on the week…

Just when I started typing; the following words in a song started playing in the background…

You’re exceptional the way you are you, don’t need to change for nobody…Whether you believe that….YOU ARE… You are nothing but exceptional.

These words are on my heart for today and I want you to take heart that you are special indeed!

How was your week, still on track with all you do?

I had a little “bumper” in my week with some days filled with many mixed feelings/emotions. I went to the doctor in the week and I will be going for a “little” operation (laparoscopy) on Tuesday – nothing major and I trust that everything will work out for the best! No training for those few days but hopefully I can be back in the gym in no timeJ. I’m a little depressed on the no training side and I have no idea how long is recovery time but hopefully not more than 3 days or so. Like I said in my previous post that I’m at a point where there is so many things going through my head – From the competing side in fitness – to starting a little family! Well the doc instructed for me to pick up a bit more fat and around 2kg! But oh my this is something to wrap my head around!!! I just decided I will carry on eating clean and healthy and if I do pick up I will make sure it is good muscles and not just fat! But that is left there; let me share the good news…

VERY EXCITED AND HAVE TO SHARE:

I appeared on my first magazine add in the South African Shape Magazine for the USN Phedra Cut Lipo XT product.

I was always the one thinking that the photographs of a “weight loss” product was a scam, you know those before and after photos, with your first reaction oh yes that’s some good editing skills that went on there…hehe! Well today I can tell you that my photographs used in this add is my transformation without any editing – that was really my before and it was an exact 12 week journey towards my transformation. That was not the end though and I would say I’m in better shape now than then but still those photographs were taken exactly on the day marking the first and the last day of week 12!

I don’t have the digital version yet but here is a photo I took from the magazine 😉

Shape Magazine February 2012

Then I received my script for my first TV shoot for the Expresso Show on SABC 3. I’m excited, nervous all at the same time. The shoot will be on Monday and I can’t wait for this experience. I will keep you all posted. The screening will be on the 1’st of February so keep thumbs that everything will turn out the way it should.

So now you know why I said I had a rollercoaster week: First the news of the operation and some other things – then the news that I am the face of USN Phedra Cut Lipo XT.

Excitement with a tad bit of nervousness.

Next week will be week 3 of the LiveFit trainer – How is everyone going on? Do you log your exercises? Obviously my week 3 will move on until the following weekL. You must keep me posted.

Enjoy your Sunday and if possible prep your food in advance.

Festive season…

Hi everyone, sorry for being quiet on the blogging side of things but I have been really busy working on compiling the LiveFit training log sheets and spend allot of time prepping for the Challenge starting on 2 January 2012. So are you excited already? Well I am SUPER excited and can’t wait to start this challenge with all of you…2012 will be your best year yet! How is your motivation level over the festive season? I must admit it’s been a tough week or two. Diet/Food wise there is no problem but oh my when it comes to my craving for sweets it’s another story.

Training wise things is going great. I’m taking it easier now; only to hit it hard again on Monday 2 January 2012. When I say taking it easy I mean trying to stick to 1 training session per day and not the usual 2…

The first phase of the Challenge will definitely be a HUGE challenge for me when it comes to the no cardio part but I just HAVE to do it. I am a little cardio junky who loves my running/zumba/mountain biking etc. but if that is what it takes I’m doing it.

Then I have been approached a few times and asked if I will compete in the fitness industry next year. After long thinking and pondering about it I have decided that I will give it a try ;-). The first competition is in April 2012 and by that time we will finish the LiveFit program and definitely be ready to hit the stageJ. So will you compete next year? The Challenge will end 26 March 2012 do you have any rewards set in place for achieving your goal? This is a great way to stay motivated.

Post a comment here if you will join in on the challenge. It is always better to have a support system and close friends/family/online friends who can encourage you at times when it gets tough. Believe me it does! There will be days that you feel discouraged, tired, bloated and irritated. Those days are the days where you need that support system, so follow the blog and let us help each other. For those of you that don’t already have MyFitnessPal get it today. This is a wonderful app to keep track on your food dairy, calories etc. You can add me if you like then we can share our food dairy etc. My user name is ClaudineKidson on twitter and bb.com and MyFitnessPal.

Supplementation wise for those that asked: I will carry on using my USN products and will keep you posted on what I will use. I’m still deciding though. If you have any questions about supplementation please feel free to post your questions here.

Tomorrow will be my last day at the office for this year, or NO wait I work on Christmas day 😉 but that’s ok after lunch is served I’m officially on holiday. I can’t wait to take some time out and to get a good rest. We will spend some time with family at the Lodge and then a few days at Sun City Resort. We have a Christmas Lunch at the Hotel every year and the Menu looks amazing I have to say. This will be the one day that I will enjoy the menu – Even though I will NOT over indulge I will enjoy it! What will you do on Christmas day? Remember the food can be overwhelming on such a  big family gathering/occasion but DONT over indulge and make up for all the food you did not get to have throughout the last couple of months ;-). It’s not worth it…Be one step ahead in January.  As I’m typing this paragraph it’s as if I’m preaching to myself here.lol

Well I just wanted to let you know I’m still here (on the blog) even though I don’t post every day… It’s time for me to get back to work on Phase 3 – Will keep you posted once it’s done.

Have a blessed day and if you are on your way to your holiday destination or to family/friends be safe. Drive save and stop next to the road for some stretching…

 

Super EXCITED…

Day 4 of cutting program: Thursday Training: Hamstrings, Glutes & Calves | Some cardio/running

Calories: 465kcal

Calories Fat: 35%

Fat burn and fitness improving

Duration: 1hour 25 minutes

Afternoon:

Run: 4.72km

10 minute rowing

Calories: 252kcal

Calories Fat: 32%

Fitness improving

Duration: 1hour 25 minutes

Have to share my excitement with you:

Ok so today I received wonderful news!!!I will have my first television interview/shoot for the USN slot on the Expresso Show. I am super excited, honored, and nervous all at the same time.

I am truly passionate about USN Ultimate Sports Nutrition brand and about my supplementation, for this is what assisted me to reaching my goals. Being an Ambassador for such an amazing brand is an absolute honor. If you believe in something it will speak for itself. I am living the proof of what can be achieved in 12 weeks through the correct use of supplementation but most importantly the importance of a good balanced diet. I use to be the one thinking before and after pics is a lie until I have done it myself throughout this 12 weeks transformation process. I want to encourage you to take before/after and progress pics of yourself. This is the best way to see your results in front of you and by being able to assess the areas that needs more work. It really is possible to transform your body if you set your mind to it by being committed enough to reach a set goal. 12 Weeks is only what sets the foundation of a new lifestyle, it is not the end of the road…

I promise you today you will never ever look back. You will have a healthy confidence that I believe is a must for every women or men out there.

There is 100’s of excuses not to change your lifestyle, or how difficult it is but I tell you that is nothing in comparison to how you will feel once you achieved your goal physique. You will not only look better but you as a person will be transformed. Your mood will change from negative to positive! You will feel comfortable in your clothes, you will be healthier more focused and committed in every area of your life. Even your relationships, work etc will benefit if you feel comfortable/happy about who you are. Yes it is the festive season, yes it will be more difficult but believe me today if you are serious enough you will start even on the last day of the week/on Christmas day. I remember I started my Challenge on a Thursday. I can recall every emotion experienced on that day and let me tell you feeling tired and bloated are not what want to experience ever again.

Start by changing today…You can do it. We can do it…Together we can motivate, inspire and help each other. If you have any questions feel free to post a comment and I will get back to you.

Loving toning phase!!

Day 2 of cutting program: Tuesday Training: Back, Arms and Cardio with Swimming

Calories: 595kcal

Calories Fat: 31%

Fitness and Fat burn improving

Duration: 1hour 33minutes

Afternoon Cardio: Running

Run: 7.93km (45min)

Calories: 561kcal

Calories Fat: 20%

Maximal performance improving

Duration: 1hour

Day 3 of cutting program: Wednesday Training: Chest, Shoulders and Abs | Swimming | Zumba

Calories: 573kcal

Calories Fat: 30%

Fitness and Fat burn improving

Duration: 1hour 27 minutes

Afternoon Training: Zumba

Calories: 567kcal

Calories Fat: 17%

Maximal performance improving

Duration: 1hour 2minutes

So how is your week so far? Mine is going rather slow.

So I started swimming some lengths at the gym and I must say I’m really enjoying the change of scenery ;-)…Have you tried to incorporate something into your program that you are not familiar with or not use to doing? I’m doing weights in the mornings and then I do cardio in the evenings/late afternoon. I don’t have time in the mornings to include 30-40 minutes of cardio. I did cardio last night for 47 min and then it was time for a nice steam bath session (cooled down the body first this is important) and then it was time for a swim. Changing your program or incorporating something different makes things interesting and avoid you getting bored with your training program.

Tonight is Zumba time and I can’t wait. Zumba is my old time favorite and I just love the intensity of it. I am passionate about dancing and music and this is the perfect way to combine that with fitness. Have you tried a Zumba class before? I must also say that the instructor plays a major role in the success of the class. Mary-Ann is the Zumba instructor at our Virgin Active and I must give her a high 5. Zumba just won’t be the same without her. She is passionate about it and you can see it in her rhythm and personality!

If you haven’t already joined the Zumba revolution do it 🙂 – This is an excellent calorie burner when it comes to exercise and will improve your overall performance/endurance.

Diet wise it’s going great, clean eating is part of my life by now. I do increase some portion sizes at times. I bough a new flavour of USN 100% Whey Protein and I can’t wait to try it out!

100% WHEY PROTEIN
WHEY PROTEIN ISOLATE & CONCENTRATE FORMULA

PRODUCT OVERVIEW

High Biological Value (BV)
Rapidly digested
Instantly availably amino acid delivery
Low calorie
Low carbohydrate

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

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

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

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

WHEN

  • As a dietary supplement. Upon waking
  • Post exercise
  • Anytime snack during the day.

BENEFITS

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

More about Emotional Wellness – Steam Baths

WHAT IS A STEAM BATH?
Not unlike a sauna in that it induces sweating, but with entirely different atmospheric conditions, the steam bath not only relaxes you and renews your energy, but also promotes your health and beauty as well. It is operating most effectively at temperatures of between 43C(110F) and 46C(116F) and a relative humidity above 100%. In a steam bath, steam (or to be more scientifically correct, MIST) should be permanently present. This requires an efficient steam generator, a precise control system and a steam-tight cabin to prevent steam escaping and damaging the fabric of the surrounding room.

SCIENTIFIC RESEARCH
Between 1983 and 1986, at the University of Munich’s Institute of Medical Balneology and Climatology a comprehensive series of comparative tests were conducted to determine the effects of the sauna, steam bath and whirlpool bath on the human body in view of a considerable uncertainty which had previously surrounded the steam bath. Steam baths should not be recommended or prescribed to clients with known cardiac pathology. Steam baths are recommended wherever generalized moist heat applications are indicated.

Physical agents act directly with a physical effect; that is, radiant energy becomes heat when absorbed by living cells. Physical agents may in addition indirectly influence the AUTONOMIC AND ENDOCRINE SYSTEMS as well as the ELECTROLYTE balance. The BIOLOGIC RESPONSE to the “push” of physical stimulation of the VEGETATIVE HORMONAL SYSTEM is an adaptive reaction to stress, which involves the adrenal cortex and increases blood steroids. In fact, the interrelationship between adrenal and blood steroids may be an important factor in the hit-and-miss success of this form of hydrotherapy. If so, the intensity (or dose) of physical stimulation will determine the “stress” of this hydrotherapy program.

TEMPERATURE IS CRITICAL

Physiologic Effects
The body tries to increase its heat loss through all possible avenues-especially the skin and lungs. If the environmental temperature exceeds that of the body, the only way to lose heat is through sweating. The body cannot maintain a constant temperature when the environmental temperature is a s high as that reached in a steam bath or sauna, and so the body temperature begins to rise. As the cutaneous circulation increases, heat is accepted more readily by the body from the environment. A reduced skin circulation would reduce the rise of body temperature, but this is not possible. The rise in body temperature depends mainly on (a) the temperature and humidity content of the steam bath, (b) the sweating capability of the bather, and (c) the bathing time. Body temperatures have been found to range from 37.6C (99.6F) to 40C (104F). Thus, the physiologic changes that occur during the bath are due in part to the rise in body temperature and in part to the influence of the reflexes of the hormonal and nervous systems, which attempt to increase the heat loss.

The research results revealed that, given the correct choice of temperature and duration, a steam bath produces the same thermal effect on the body as a sauna and is equally beneficial. This is due to the fact that the saturated level of humidity in a steam bath is markedly counter-balanced by lower temperatures than in a sauna. The enjoyment and benefits that the steam bath affords thus depend critically on the correct temperature being set and maintained. In a steam bath, the optimum temperature lies within a narrow 43-46C(110-116F) range. These temperatures are not only experienced as the most pleasant, they are also the most beneficial. If the maximum temperature is exceeded by as little as 2-3C, the atmosphere is felt to be too hot. Proper steam bath control systems prevent such a temperature rise and maintain the optimum conditions with the utmost reliability, regulating the temperature, the supply and density of the steam, the intake of fresh air and the extraction of spent air entirely automatically.

EFFECTS OF A STEAM BATH
A steam bath is health giving as well as enjoyable. As a supportive activity, a steam bath is especially recommended to alleviate the conditions listed below by virtue of its high steam content and the general benefits of moist heat. The list was confirmed by the research carried out at the Institute of Medical Balneology and Climatology at the University of Munich: Bronchial asthma, bronchitis, catarrh of the upper respiratory tract, coughs, hoarseness, expectoration (particularly with the assistance of essential oils) non-acute rheumatic complaints and restricted or painful movements of the joints.

In addition, again as a supportive measure the steam bath is beneficial for persons suffering from: Sleeping disorders, particularly through over excitability, poor skin circulation, dry, chapped skin, muscular tension, muscular weakness in the subcutaneous blood vessels, and sensitivity to sudden changes of temperature.

A great advantage of the steam bath lies in its highly beneficial effect on the skin, a feature particularly appreciated by women. The moist heat stimulates the subcutaneous blood flow and cleanses the skin intensively, opening the pores, removing dead skin and impurities and leaving the skin feeling soft, clean and silky smooth.

THE CORRECT WAY TO TAKE A STEAM BATH
The method that has proved successful for the sauna applies to the steam bath, too:

  • Shower before the first session-time the stay in the steam bath in accordance with your personal sensitivity-do not exceed 15-20minutes
  • Cool off with cool fresh air and cool water without shocking the system and avoid shivering
  • Take a warm foot bath if you have cold feet
  • Do not take more than 2-3 sessions in the steam bath. In the case of combined facilities like sauna and steam bath, which provide for different types of bath, you may also switch from one type to another. What is essential though is that you cool off thoroughly after each session. Never start a fresh session if your body is warm (or worse still, hot) and never change from one type of bath to another until you have cooled down properly. To do so could overtax your circulation. Unless the body has cooled down properly after a steam bath, even a swim in a heated pool could be physically harmful as it can be after a sauna. Enjoyed correctly, a steam bath will help to overcome the stresses of everyday life, to relax and recover and to gain new strength and improve general physical and mental well being. And what’s more, a steam bath can also be fun. STEAM AHEAD…

Time for new beginnings…

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:bodyandlifestylechallenge@gmail.com

You absolutely do have the power to change…Believe in yourself! Have a super fabulous Saturday.

Do your best…

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!

Defining the terms on food labels:

“Free”

  • Calorie-free – less than 5 calories
  • Cholesterol-free – less than 2 milligrams of cholesterol
  • Fat-free – less than .5 grams of fat
  • Sodium-free or salt free – less than 5 milligrams of sodium
  • Sugar-free – less than .5 grams of sugar

“Low”

  • Low calorie – less than 40 calories
  • Low in cholesterol – less than 20 milligrams of cholesterol and 2 grams or less of saturated fat
  • Low fat – 3 grams or less of fat
  • Low in saturated fat – contains one gram or less of saturated fat
  • Low sodium – less than 140 milligrams of sodium
  • Very low sodium – less than 35 milligrams of sodium

“Light/Lite”

  • Products with 1/3 fewer calories or 50% less fat and sodium content reduced 50%.

“Reduced/Less/Fewer”

  • These products must contain 25% or less of a nutrient or calories than the regular product, as well as 2 grams of less of saturated fat.

“Percent Fat Free”

  • “Percent Fat Free” refers to a low-fat or fat-free product that must accurately state the amount of fat per 100 gram serving.

“High/Rich In/Excellent Source”

  • Product contains 20% or more of the Recommended Daily Value (RDV) of a given nutrient.

“Good Source”

  • Product contains 10%-19% of the Recommended Daily Value (RDV) of a given nutrient.

“Lean”

  • A term used to describe the fat content of meat, poultry and seafood. A “lean” product must contain less than 10 grams of fat, less than 4 grams of saturated fat and less than 95 milligrams of cholesterol per serving and per 100 grams (about 3 1/2 oz.).

“Extra Lean”

  • A term used to describe the fat content of meat, poultry and seafood. An “extra lean” product must contain less than 5 grams of fat, less than 2 grams of saturated fat and less than 95 milligrams of cholesterol per serving and per 100 grams (about 3 1/2 oz.).

“Healthy”

  • A product can be labelled “healthy” if it is low in fat and saturated fat, has 480 milligrams or less of sodium per serving, and contains at least 10% of the Recommended Daily Value (RDV) for one of the following nutrients: vitamin A, vitamin C, calcium, iron, protein or fiber

Resource: Jamie Eason

 

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