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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!

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First 10+ km ever, feeling SUPER chuffed

I did it, my first 10+ km ever. I’m SUPER chuffed and wanted to share this moment with you 😉

First-10+ km ever

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.

Beautiful week ahead…

Its Monday, the beginning of a beautiful new week and there is allot to smile and be positive about. We are alive, healthy and blessed with family and friends to spend time with over the festive season!

Will you be going away over this time?

If you are stressing about your diet etc I want to encourage you that you CAN stick to clean eating and healthy living even when on holiday. Yes it is a bit more challenging at times but keep in mind how hard you have worked to get into shape or to feel good. Don’t go and and waste all those well deserved results on bad food choices it’s just not worth it! Keep your mind set on living a healthier lifestyle. Stop seeing eating clean as dieting. Living healthy is a lifestyle it is not following a strict diet, if you get your head around that you are well away!

So as I mentioned, today is the beginning of my gym program that I will follow for the next four weeks. I decided to repeat my cutting/toning phase for I feel I can achieve better results and then I will focus on maintaining from end of January. We obviously want to look our best over the holidays so why stop now 😉

Yesterday was such a relaxing day. I went to the gym and did cardio and decided after cardio to go for a swim. This was out of my comfort zone but oh well I bought a “gym” costume with a swim cap so nothing was stopping me!

I got in the pool and was that relaxing, I enjoyed it so much. I think the last time I had a swim at the gym was 16 years ago ;-).  I encourage you to try different things at times. Don’t get stuck in repeating the same exercise routine. It’s always good to keep your body guessing.  Tonight will be my first Yoga class ever. Have you done Yoga before? Share by commenting at the bottom of this post what I can expect. I’m a Zumba lady who loves the intensity of it. But hey it’s worth giving Yoga a try and see!

I did legs this morning – what a workout! This is what I did:

Training: Legs

Calories: 583kcal

Calories Fat: 31%

Fitness Improving

Duration: 1hour 34minutes

Legs

This is how my week looks like:

Monday: Quads & Calves | Yoga in the evening

Tuesday: Back, Arms and Sprints | Cardio/Pilates: 1 hour

Wednesday: Chest, Shoulders, Abs | Cardio: Zumba late afternoon

Thurday: Hamstrings, Glutes & Calves | Yoga in the evening ( Still deciding)

Friday: Back, Biceps and Abs

Saturday: Shoulders, Triceps, Calves and Zumba for Cardio

Sunday: Rest day

Are you going on holiday over December/January? While I’m sitting here I cannot help but to make plans for my next holiday ;-). I’m trying to convince my hubby that we must try to find a place for a few days over December; I will even compromise and camp as long as I can be close to the beach.

Really this can’t be it; I can’t go into a year if it doesn’t even feel like I was on a holiday already. J I know I just come from holiday/the sea but I want to go again hehe. I loved it so much I need to go again. I don’t know what is going on with me lately but I’m on a mission when it comes to enjoying life and by doing things differently. I can’t help but to think that I cannot live an average/mediocre life anymore. I want things to be extraordinary, I want to wake up mornings without knowing my exact schedule or plans for the day. I even do different things in my gym program, and then you must know! It cannot be midlife crisis for I am very far from that 😉 but its similar I believe. I am a very structured person sometimes even a perfectionist but let me tell you the last couple of weeks I’m different. Must be because of all the energy I have with my new lifestyle.

Ok so I went to a yoga class tonight and uuhmmmmmm I don’t know! I think I must stick to the high intensity training or let’s say if I try it again I will definitely not do a legs session the morning hehe. I think my muscles did not know what is going on. There was some stretches, boy oh boy, I was even afraid of getting an injury at one stage.

Hope you had a super day.

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 polarpersonaltrainer.com

Data transfer

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

Polarpersonaltrainer.com 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

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

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

Superset:
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…

Tuesday 25 October: Day 69

Hi all, so how was your day? As I’m typing here I’m battling to keep my eyes open :-(. Today is my stimulant free day again and man do I feel drained and tired? Do you experience days like these?

I have to know this for I don’t know if I am doing something wrong perhaps. I am SOOOOOOOO hungry and don’t know what the heck is going on with me. I can’t stop thinking about everything that I am craving for. Believe me I will not cheat. Even though it is so hard at times I will keep my mind set.

30 Minutes before breakfast:
3x Phedra Cut SF

Breakfast:
Two egg whites and 1 whole egg.
Slice Rye bread toasted with a drop of caramel syrup by Solal. This was delicious even though I felt like having more food 😉

2 CLA 1000’s

Mid morning Snack:
1 Serving Diet Fuel (I feel fuller when I have this)
1 Green Apple

30 minutes before lunch:
3x Phedra Ultra SF’s

Lunch:
100 gram fish with 1 cup mixed veggies and large green salad

Late afternoon:
One and a half slices of watermelon (Is this allowed in the diet? Don’t know and don’t really care for I was starving!) Better than having junk!
Hand full of raisins ( I never even eat raisins lol, like NEVER EVER but had to have something sweet.)

Tuesday Training:
Gym: 16:54
Calories: 581 kcal morning was 124kcal
Calculated fat: 33%
Duration: 1 hour 53 min
Average heart: 130 Maximum: 177
Fat burn and fitness improving

30 Minutes before dinner:
3 Phedra Cut Stimulant Free

Dinner:
100 gram steamed chicken breast/fillet
1 cup mixed veggies
Cucumber wheels

Green apple

After Dinner – 2 CLA 1000′s

Before bed – Pure Protein Shake and some USN ZMA!

So the end of the challenge is in sight and I am sad and happy at the same time! I don’t have the words to describe to you how my life changed over this last few weeks. This is 100% lifestyle now. When I think back I can see myself standing in front of the fridge reading the USN diet, measuring everything. Where now I don’t even look on the fridge for I know what I’m allowed to eat and what not.

So what will change after this 12 weeks? Well first of all my training will be adjusted. Or let’s rather say my time spend in the gym etc. Then I will set up my eating plan with more options, variations and choices. I’m thinking about creating a page here on the blog only on food, nutrition and recipes? What do you think about it. I want to make it creative and like a portal of useful information. I will do a lot of research on this.

I think it’s crucial to keep your diet exciting at all times and believe me healthy living or eating can be delicious. We just need to learn how to prepare food correctly and what the facts is behind the food.

I believe that I have put in every effort that I could so far and gave it my absolute all. I really do want to win this competition I must be honest with you, but I have also realized that things are far more important than that. You are already a winner within yourslelf. We just sometimes need to take it. No competition, no pills, no nothing can give you the inner beauty God intends for you to have. You are like a pearl hidden in a shell waiting to be exposed. I can honestly say today that if I can do this you can do it!

I still have lots to say but will be posting again tomorrow.

Have a wonderful rest and hope we can all wake up 100% refreshed.

Blessings

Thursday 20 October: Day 64

During Gym:

Phedra Cut Sachet

Breakfast:
Half cup cooked oats with 8 raw Almonds
2 CLA 1000
1 Serving 100% Whey Protein

Mid morning Snack:
1 Serving  100% Whey Protein

30 minutes before lunch:
3x Phedra Ultra XT

Lunch:
1 Slice Rye bread with fat free cottage cheese and cucumber

Late afternoon:
Green Apple

Dinner:
Mixed Veggies – Steam it
180gram Fish Steam It – Sea Harvest

After Dinner – 2 CLA 1000′s

Training: Morning Session:  Cardio (30 min treadmill, Stepper where you use arms (don’t know the name) some rowing and bicycle.
Gym: 5:53 am
Calories: 398 kcal
Calculated fat: 24%
Duration: 1 hour 8 min
Average heart: 148 Maximum: 175
Maximal performance and fitness improving

Training: Afternoon Session:  Legs (What a killer)
Gym: 16:20 pm
Calories: 405 kcal
Calculated fat: 26%
Duration: 1 hour 20 min
Average heart: 141 Maximum: 185
Maximal performance improving

Legs - Cutting/Toning Phase

Hi almal ek is jammer as ek bietjie stil was die laaste paar dae, maar hier is ek weer ;-). Ek sien die interaction op die blog word nie meer nie en sou graag bietjie meer advies wil he van julle af van hoe ons meer soos ‘n community kan word waar ons idees en gedagtes en ervaringe kan deel? Die challenge sover vir my is LIFE CHANGING! Mense ek was al moeg, opgewonde, sad, happy, challenged en alles in een die laaste paar weke.

Kyk myself leer ken in die proses is defnitief op die lysie! Ek is oppad na week 10 toe wat volgende Donderdag sal wees en die tyd raak min. By tye voel dit of die tyd vlieg en by ander tye voel dit of dit stilstaan…

Ek het besluit om die post in Afrikaans te tik, sommer net omdat ek wil ;-). Dan het ek ook my oefen program aan gepas en het besluit om nie die laaste week van my Phase 2 te doen nie maar dadelik in te gaan op Phase 3 wat beteken cutting/toning tye wat nou voorle.

Vandag was die eerste dag van bene en ek is GEDAAN. Nee wag dit is ‘n understatement. Die intensiteit van die Phase is redelik hoog en defnitief in die rigting van baie fat burn en endurance so tussen in. Die reps is aangepas na meestal 15 toe asook met ander vlakke as die van die gewone program. Meestal supersets of working sets met ‘n aktiewe rus soos bv. Springtou tussen in. Dit was rof maar lekker.

Diet gewys gaan dit baie goed en het nog nie regtig een cheat gehad nie. Dalk die 6 chippies nou die dag maar that is about it! Die is al absoluut vir my ‘n leefstyl en weet nie of ek ooit weer anders sal kan leef nie. Dalk die feit dat dit sulke harde werk verg elke dag.

More het ek ‘n Golfdag waar ek bietjie gaan bemarking doen vir ons groep: Willows Garden Hotel | Elgro Hotel |Elgro River Lodge. Sal more oggend moet seker maak oor my kosblik wat ek pak want dit gaan beteken mooi pak…Dan gaan ons die naweek bietjie Pretoria toe waar ons dan ‘n troue aan het die Saterdag. Julle ek het besef hoeveel motiveering dit verg by sulke geleenthede. Ek het in die week (Dinsdag aand) die Luiperd Rugby Jaareindfunksie gehad en kon natuurlik niks eet nie. Het myself darem voor die tyd bederf met Sushi maar dit was net nie dieselfde nie! Het wel bietjie slaai ingeskep en moet maar se dat die mense jou maar vreemd aankyk aan tafel as jy nie eet nie! Boonop het ons maatskappy nog die catering ook gedoen so wonder wat die mense gedink het ;-). Maar nou ja so kom mens ook op ‘n plek waar wat ander dink nie noodwendig meer saak maak nie…

Dan as dit kom by die supplementasie: Ek het bietjie adjustments gemaak bv GEEN Creatine meer nie (gelukkig net so 3 keer gedrink) en dan ook geen Diet Fuel vir in between meals nie maar net 100% Whey Protein. Dan het ek nou begin om my Phedra Cut Ultra Xt te vermeerder na 3 kapsules i.p.v 2. Ek moet eerlik se al die pille en dinge is vir my nog moeilik om deel te maak van my leefstyl. Ek is glad nie lief vir medikasie/pille nie so dit bly nogal vir my moeilik om te grasp dat soveel wel gesond en noodsaaklik is? Wat dink jy?

Wel ek is gedaan en gaan nou nag se aan almal en ek hoop dat jou Vrydag more amazing sal begin en dat jy ‘n clean eating naweek sal he.

Groete tot volgende post,

Los gerus ‘n comment by hierdie post!

15-17 October 2011 (Day 59- Day 61)

Breakfast:
Half cup cooked oats with cinnamon and 6 raw Almonds
2 CLA 1000′s

Before gym: Pure Creatine

Training Morning: Shoulders and Cardio (Zumba)
Gym: 8:00 am
Calories: 722 kcal
Calculated fat: 23%
Duration: 1 hour 50 min
Average heart: 141 Maximum: 189
Maximal performance improving

During gym: Phedra Cut Slim Pack

Mid morning Snack: 10:30
1 Serving whey Protein

30 minutes before lunch:
3x Phedra Ultra XT

Lunch:
8 pieces Sushi

Late afternoon:
2 Phedra cut ultra xt’s
4 Sushi pieces
Half Pure protein bar

Dinner:
110 gram mince
Green Salad
Mixed Veggies (Stir Fry)
1 Small glass coke zero
After Dinner – 2 CLA 1000′s

This is so beautiful

Saturday:

So how was your day/weekend? I had a wonderful day and spent some time with friends. My morning started off with an awesome gym session and ended with a shopping spree for my upcoming photo shoot on Friday the 28th of October. Remember I told you about the model photo shoot that I have won well time flies and I can’t believe it is almost the day. Hopefully my leave will be approved for I already booked my nail and hair appointment lol!

I am really looking forward to the experience of the shoot and that is the reason why I actually entered for the competition, not the fact that it is a model shoot (for that I am definitely not), but rather to be part of the experience and learning more about studio photography, lighting techniques, equipment etc. Photography is overall my passion and hobby just wish I get to spend more time doing it!

So I went shopping for some outfits today and wow, this was the first time in months/years that I did not curse the person in the mirror. I know it sounds harsh but that is really what we do when we feel so fat and without any confidence…I won’t say I am 100% confident, for I still have HARD work ahead towards the way I want to look. That still requires some hard work. I honestly don’t think I’m going to reach my ultimate goal/ look at the end of the challenge but rather after the challenge. I am busy with a 12 week training program and I will only be in phase 3 week 2 at the end of the USN challenge…And phase 3 in my training program is the actual cutting/toning phase! But we will just have to see. One thing I know is that I will work hard this last 4 weeks. Need to be stricter on some diet requirements cutting out on some things and giving more of an effort on the abs etc…

Sunday:

So Saturday evening came and believe it or not at 22:00 I was so sick that words can’t describe it. I got food poisoning from the mince I had earlier the evening! I have not felt that nauseous and sick in a VERY LONG TIME. I was sick throughout the night and felt terrible throughout the day. I slept most of the time and was so tired/exhausted and dehydrated and did not have energy for anything! I did not stick to my diet for the only thing I had for the entire day was one dry toasted rye bread and yes believe it or not one ice cream. Don’t ask me the name or the nutritional values for that was the only one without any information on it ;-). But an ice cream is what I wanted and that is what I had. Then after that it was back to sleep! I almost lost 2kg from being so sick. Don’t know if I will pick it up once the water is back I don’t know have never experience this before! But I can tell you one thing it was TERRIBLE!

Oh my word I just saw that I said dairy of the day and not DIARY, oh my terrible error hiehie sorry for that! Ok ok I am 100% pure Afrikaans and mistakes like that can slip in my apologies!

Monday:

So it is a new week with new challenges and new motivation is needed. We are in crunch time now and must stay motivated!

Good luck and I trust you will have a wonderful week.

30 Minutes before breakfast: 2x Phedra Cut Ultra XT

Breakfast:
Half cup cooked oats
6 raw Almonds
2 CLA 1000′s

Mid morning Snack:
1 Serving Diet Fuel

30 minutes before lunch:
2x Phedra Ultra XT

Lunch:
Toasted rye bread with cucumber and some tuna

2x CLA 1000’S after lunch

Late afternoon:
2 Phedra cut ultra xt’s
1 Serving Diet Fuel

Training Afternoon: Legs
Gym: 16:35 pm
Calories: 386 kcal
Calculated fat: 32%
Duration: 1 hour 30 min
Average heart: 133 Maximum: 167
Fat burn improving

1 Small green apple

Dinner:
180 gram steamed sea harvest fish
half a avocado
1 Cup Mixed Veggies
1 Small glass coke zero

After Dinner – 2 CLA 1000′s

Journal day 48-50: 4-6 October 2011

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

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

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

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

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

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

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

100% Whey Protein Overview:

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

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

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

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

BENEFITS

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

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

In the gym..

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

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

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

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

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

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

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

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

Journal day 39+40: 25-26 September 2011

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

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

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

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

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

Morning Session: Legs

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

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

Monday Legs

Woke up: 2x Phedra Cut Ultra XT

Breakfast:
Half cup cooked oats

2 CLA 1000′s Capsules

Mid morning Snack:
1 Serving Pure Protein Shake
Green Apple

30 minutes before lunch:
2x Phedra Cut Ultra XT

Lunch:
1 Slice Rye bread, half tin tuna

Late afternoon:
1 Serving Diet Fuel

1 Sachet Phedra Cut Slim Pack

Evening Session: Cardio | Abs

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

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

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

Journal day 35: 21 September 2011

Hey everybody, I did legs again this morning and some Zumba tonight for my Cardio. You may think there is a repetition of some exercises in one week.

This is because I am doing a 12 week Jamie Eason program, but because I only started with it on week 4 of my 12 Week Challenge I am trying to work it in so that I can get on track with the program and to finish at week 12 the same time as my challenge ends.

The reps dropped to 10 reps per set as from today…

I am now in Phase 1 (Building Muscle) week 2 of Jamie Eason’s LiveFit Trainer

Started with Walker for 10 minutes

In-between sets I did:

Ball Crunches: 3 Sets of 12 reps
Dips: 3 Sets of 12 reps
Reverse Crunches: 3 Sets of 12 reps

Legs

Morning Session: Legs

Gym: 5:47 am
Calories: 308 kcal
Calculated fat: 40%
Duration: 1 hour 10 min
Average heart: 121 Maximum: 158
Fat burn improving

Evening Session: Zumba

Gym: 17:30 pm
Calories: 526 kcal
Calculated fat: 17 %
Duration: 1 hour
Average heart: 161 Maximum: 185
Max performance improving

In the kitchen: 😉

Wake up: 2 Phedra cut SF

Breakfast:
Half cup cooked oats
5 Almonds
1 and a half scoops Pure Protein Shake

2 CLA Green Tea Capsules

Mid morning Snack:
Green Apple
Diet Fuel Bar (Remember to limit this to one every 3 days) I never have this!

30 minutes before lunch:
3 Phedra Cut SF

Lunch:
40 gram fish
Medium baked potato
1 cup Broccoli

Lunch

After lunch: 2 CLA Green Tea

Dinner:
100gram steamed fish with mixed veggies and cucumber

After Dinner:
2 CLA Green Tea

Enjoy your evening all can’t wait to be back on the Ultra XT’s tomorrow, can’t wait to try out my Phedra Cut Slim packs. I got the berry flavour!

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