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Keeping it up…

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.

Read more:

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

  • Advanced training analyzing
  • Training Diary
  • Training Load
  • Training programs

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…


21-25 November 2011

Happy Friday everyone…I can honestly not believe it is Friday, must be because I only started working yesterday. So all good things come to an end and we are back home from holiday and started working again. Although I feel super blessed to have this amazing job I seriously wouldn’t mind to still be sitting on the beach. It was so relaxing and just overall amazing to have time off. I had a deep sense of appreciation every second there.

Monday 21 November: 49 minutes

Jog: 5km
Wide Push Ups: 2 Sets x 20 reps
T-Press: 8 reps
Narrow Push Ups: 20 reps
Skipping: 1 Minute
Bent Over Row: 2 Sets x 20 reps
One Arm Row: 2 Sets x 20 reps
Bent over reverse fly: 2 Sets x 10 reps

– 300 kcal burned / 28% Cal Fat
Maximal performance and fitness improving

Breakfast: ½ Cup Whole-wheat Pronutro

10:00 Apple with 1 Scoop 100% Whey Protein

Lunch: 2 Toasted rye bread, with peanut butter and no sugar syrup + Half avo

Dinner: 200 gram Grilled Sirloin, chips and onion rings
Don Pedro Amarula 😉 it is holiday ok!

1 Peach

Tuesday 22 November: 23 minutes
Jog: 4km
– 151 kcal burned / 28% Cal Fat
Fitness improving

Today is our last day on holiday, tomorrow is time to go back home! I am sad but happy at the same time. I miss being in a routine and going to gym. I am proud of myself about the fact that I still trained during the time on holiday and that I kept to my diet most of the time. I think the eating could have been much worse and that my occasional treats/cheats weren’t that bad up to now.

Then I’m super excited to deliver my disk with my photographs to USN tomorrow on our way back to Potchefstroom. Don’t think the reality of being used in ad campaigns is a reality yet but I think it will get real once I see the advertisements etc. I hope this is for real. I’m the type of person who won’t get too excited if I don’t see it on black and white ;-). I am a little sceptical sometimes. Don’t know why but it must be the fact that I don’t want to be disappointed?

Wednesday 23 November: 27 minutes

Jogged 4.88km
– 189 kcal / 31% Cal Fat
Fitness improving

Wow! I had an amazing run this morning. Things were different, I experienced a very deep sense of appreciation and I was so aware of my surroundings! As I jogged I really took the time to appreciate the beauty of things around me. The sound residing from the waves next to the pathway was so amazingly beautiful. I experienced a calm sense of relaxation and appreciation. I spend some time on the beach after my jog. I just realized once again how important it is to sometimes to take time out. Just to sit down, relax and enjoy where you’re at! We get so busy sometimes that we forget to experience where we’re at! Take time out.

Breakfast: 4 tbsp Oats and cinnamon + peach

Lunch: 80 gram Grilled chicken salad + Apple

Snack: Protein Fuel 25

Dinner: 100 gram chicken, half avo, 1 cup mixed veggies, pumpkin blocks, cucumber and a very small miniature potato.

Thursday 24 November: minutes

Today I did legs – First day back in the gym and man it felt like torture. J
– 189 kcal / 31% Cal Fat
Fitness improving

I got a new Polar watch today the FT80 and I’m super excited about this. I love Polar and would be lost without it in the gym. That little gadget I promise you is like a personal trainer watching over your shoulder. I love walking out of the gym knowing exactly how hard I worked and what the results are. This is definitely an investment health wise. Do you make use of a Polar or product similar to it?

Here is a review on it if you wondered:

FT80 Polar watch review:

Polar FT80

Body measurement features

Automatic age-based target zone – bpm / %

To help you train safely and effectively, the training computer determines your heart rate target zone limits automatically according to your age-based maximum heart rate (220 minus age). The limits are determined either in beats per minute (bpm) or as a percentage (%) of your maximum heart rate.

  • Average and maximum heart rate of training
  • Heart rate – bpm / % / graphical trend (in Strength Training Guidance feature)

Heart rate is the measurement of the work your heart does. Heart rate can be expressed as the number of beats per minute (bpm) or as a percentage (%) of your maximum heart rate. During strength training, heart rate can be displayed as a graphical trend.

  • HR-based target zones with visual and audible alarm
  • HRmax (user set)
  • Manual target zone – bpm / %

This feature enables you to define the target zone as you want and is suitable for your training. You can set the target zone for your training as beats per minute (bpm) or as a percentage of your maximum heart rate.

  • Polar Fitness Test
  • Polar OwnCal® – calorie expenditure with fat percentage

Polar OwnCal calculates the number of kilocalories expended during training. This feature allows you to follow the kilocalories expended during one training session and cumulative kilocalories expended during several training sessions. This feature also estimates the fat-burning percentage (fat% on display), that is, kilocalories expended from fat during a workout which is expressed as a percentage of the total kilocalories burned.

  • Polar OwnCode® (5kHz) – coded transmission
  • Polar OwnRelax® – relaxation test
  • Polar OwnZone® – personal heart rate zone
  • Polar STAR Training Program
  • Polar Strength Training Guidance
  • Training load – available via

Data transfer

  • Compatible with Mac (Intel-based) via Polar FlowLink
  • Compatible with PC via Polar FlowLink
  • Compatible with via Polar FlowLink

G1 GPS sensor features

  • Distance – training and total

Distance (km, mi) can be set and measured in several ways. Training distance tells you the distance travelled during a training session. Total distance is the distance accumulated since the last reset.

  • Speed/Pace – current, average and maximum features

  • Advanced training analyzing
  • Training Diary
  • Training Load
  • Training programs

Recording features

  • Totals
  • Training files (with summaries) – 100
  • Weekly history

S1 footpod features

  • Distance – training and total

Distance (km, mi) can be set and measured in several ways. Training distance tells you the distance travelled during a training session. Total distance is the distance accumulated since the last reset.

  • Speed/Pace – current, average and maximum

Training features

  • Graphical target zone indicator
  • Heart Touch – button-free operation of wrist unit
  • Zone Lock
  • Zone Pointer

Watch features

  • Backlight
  • Date and weekday indicator
  • Display text in English, German, Finnish, French, Portuguese, Spanish, and Italian
  • Dual time zone
  • Key Lock
  • Low battery indicator
  • Stopwatch
  • Time of day (12/24h) with alarm and snooze
  • User replaceable battery
  • Water resistant – 50m

Friday 25 November

Dumbell Shoulder Press: 3 Sets x 15 reps
Bent over barbell row: 3 Sets x 15 reps

Side lateral raise: 3 Sets x 20 reps
Standing calf raise: 3 Sets x 30 reps
Wide Push Ups: 3 Sets – 20,15,15

Wide grip lat pull down – 3 Sets x 30 reps
Seated cable rows – 3 Sets x 20 reps

Air bikes: 3 Sets x 30 reps each side

Skipping in between: 4 x 1 minutes

Afternoon run on treadmill: 6.88km

I’m starting with a 4 week cutting program next week Monday and I can’t wait!!!I feel that I can reach another level on the toning phase so will extend it for the next four weeks. I can’t wait to start with it. After the completion of the next four weeks I will go on a maintenance training program. I am the type of person that needs to set goals and to have something to work towards. I have log sheets for each training session and this is a great way to keep track on the amount of reps and weights I use. I will lift heavier the next few weeks for this is what will give the required results! Not too heavy to not be able to complete a set. So yes time to reach another level and super excited about it! Will keep you posted…

So have a wonderful day and stay focussed! I’m working from early tomorrow morning so planning on my meals is definitely required.

Have a super one…

The Benefits of Heart Rate Monitoring

I decided to share some information on heart rate monitors and I must honestly tell you today that it will be the BEST investment for yourself to become a fitter you!

I always went to gym and walked out of there sometimes not knowing how beneficial the exercise really was, until I got my Polar FT 60 watch everything changed. Everything concerning my training just went to another level. I started setting goals, whether losing weight or just improving my overall fitness. My Polar has been a huge part of my training success for the reason that I can track what I do. Everyday can be your best day if you can track your progress or the results for your training week!

Why is it important to monitor your heart rate when you exercise?

  • Your heart rate is a convenient, reliable, personal indicator of the intensity of your exercise.
  • It’s good to know the intensity of your exercise so you can vary it
    depending on your fitness level and the goals you want to achieve by

Heart rate monitoring brings following benefits to all levels of users:

Exercise Beginner

  • Teaches you about your body’s reaction to exercise
  • Keeps you from starting out too hard (as beginners are often tempted)
  • Helps you control the intensity of your exercise routine
  • Provides feedback on your improvement

Regular exerciser

  • Helps you control the intensity of your exercise program under different circumstances
  • Helps you fine-tune your program for the best results
  • Gives you plenty of feedback both during and after a session, teaching you more about your body’s reaction to exercise
  • Helps you see how you’re progressing

Serious exerciser

  • Helps you make sure you work out at the right planned intensities for
    your training program (hard enough on hard days, light enough on
    recovery days, enough recovery between intervals, etc.)
  • Enables you to track and accurately adjust your training program
  • Teaches you about your body’s reaction to training, providing an early warning of overtraining, flu, etc.
  • Provides feedback on your progress

STAR Training Program

We all have our own reasons to take up training. Some of us train toimprove fitness or health, some enjoy the social aspects of the sport, while others exercise to manage their weight. Motivation is the key to a successful training program. The STAR Training Program feature is developed to maintain training motivation through all week and every week. It helps physically active people to improve their aerobic fitness more compared to general training recommendations – and with lower total training time and intensity.

With the STAR Training Program, you can choose whether you want to maximize performance or improve fitness, or lose some weight. The STAR Training Program then crafts you an aerobic training program with weekly targets,
expressed in total exercise duration in three different intensity levels on one week. Your task is to train at all three intensity levels in order to reach optimal results. The type of sports or exercise is free for you to choose.

When you plan your training week, remember to alternate heavier days with lighter ones, and not to schedule all your sessions for the weekend. Spread them out evenly throughout the week for better results. After a full
week of training, the STAR Training Program gives you clear feedback. If you train right, it will reward you for a good week of training. In addition, it adapts to your training habits to update your training program for the next week, keeping you motivated in reaching your long-term training target.

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