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 Progress Pics:
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!
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…
Ok friends I know I have been quiet and you must think I disappeared from the earth but hey I haven’t and I am still here…
How are you guys doing?
I have been busy busy busy this last few weeks! To be honest I think over committed will be the right word to use. I also got side tracked by not being focussed enough but those days are over and its time to refocus and recommit.
I’m the one preaching on keeping focussed and then I fail at times as well. I can paint pictures here of the ideal 100% lean diet and never failing but that will NOT be the truth and I will only lie to myself 😉
Things do get tough at times but we just HAVE to get up and try again. For some reason we are always easy to feel condemned or to be extremely hard on ourselves that we sometimes feel like failures before we even start!
Have you felt this way before – I want to encourage you today to put those thoughts behind you and lets get working on a healthier lifestyle and mindset “most important”.
Yes we will at times give in to temptation – but don’t let this take over your mind and shift your focus from where you’re heading at…
If you snack/have a sweet or whatever the case might be stop refocus and let the next choice be a healthier one. Don’t see one cheat or failure as “Oh well I messed up today I might as well go on and start fresh tomorrow / Monday!! Its normally the crap you put into your mouth after the one thing you initially craved that is what messes up.
This is what I’m keeping myself busy with:
I joined a challenge: 10KM Challenge Program from Shape Magazine – Why don’t you join me, this program will help you to correctly train for that first 10km mark…
Do you know what running can do for you? Click on the link to read the article and be sure you will make the decision to start running 😉
Pointers on what running can do for:
– Keeps wrinkles at bay
– Makes you happy
– Controls cholesterol
– Helps eliminate cellulite
– Leads to better sex
– Boosts your immunity
– Keeps you young
– Burns off the kilograms
– Lengthens your life
– Gives you energy
– Strengthens your bones
– Makes you clever
– Helps you sleep better
– Builds confidence
Who needs more facts to convince you on incorporating some running into your program?
Who wants to join me on this challenge? Click on the link to register I did!
Then I enrolled for a Sports Nutrition and Supplementation Course
This is so interesting and I’m learning something new every day. The body is an amazing thing and to keep it correctly fuelled is so important.
The reason I started this course is that I want to know as much there is to know about nutrition. I want to know how the body works and what is required on a daily basis. I just reached a point where I am tired of asking others what is clean/healthy/ good options to have. I want to be the one in the position assisting others to know what is a good balance…
So this takes allot of effort to make time for but all worth it I believe!
Then my hobby and passion…Time came to get that camera out of the bag and time to take some photies…
I got a new baby to my collection and cant wait to get into Photography again. Even though Photography was a main subject when doing my degree with a added part time diploma course I did – This is definitely not enough to stay into the game…
Photography is something that must be part of you, you must be creatively inspired to see compositions and by being inspired and driven with the passion and the love of it!
I haven’t taken photos for months and I just realized how much I have missed it. I really want to spend more time behind the lens and to make a point to capture those beautiful things I sometimes can carry over through words only…
What is your passion or hobby or what do you love doing?
Do you still spend time doing what you love most or are you so busy with work, family organizing the kids, gymming that you don’t make time for it??
Get back into it – Doing what you love doing is a great way of getting rid of stress etc.
Share your hobbies here would love to know what you do to keep busy 😉
Their is so much more I’m busy with at the moment but no time to bore you with all that…
What is my message for the day?
If you failed get back up.
Look deep within your heart and get back to the deep need for the things you enjoy in life.
Make time for yourself
Focus on YOUR wellbeing
Strive everyday to be the best you could be
Make the right choices
And last but not least and this is for myself:
LEARN to control your mind and thoughts and don’t give in to the things that is not worth giving into. Don’t be an emotional eater. You are stronger than that.
Come on lets do this.
To a healthy journey ahead!
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.
Just when I started typing; the following words in a song started playing in the background…
You’re exceptional the way you are you, don’t need to change for nobody…Whether you believe that….YOU ARE… You are nothing but exceptional.
These words are on my heart for today and I want you to take heart that you are special indeed!
How was your week, still on track with all you do?
I had a little “bumper” in my week with some days filled with many mixed feelings/emotions. I went to the doctor in the week and I will be going for a “little” operation (laparoscopy) on Tuesday – nothing major and I trust that everything will work out for the best! No training for those few days but hopefully I can be back in the gym in no timeJ. I’m a little depressed on the no training side and I have no idea how long is recovery time but hopefully not more than 3 days or so. Like I said in my previous post that I’m at a point where there is so many things going through my head – From the competing side in fitness – to starting a little family! Well the doc instructed for me to pick up a bit more fat and around 2kg! But oh my this is something to wrap my head around!!! I just decided I will carry on eating clean and healthy and if I do pick up I will make sure it is good muscles and not just fat! But that is left there; let me share the good news…
VERY EXCITED AND HAVE TO SHARE:
I appeared on my first magazine add in the South African Shape Magazine for the USN Phedra Cut Lipo XT product.
I was always the one thinking that the photographs of a “weight loss” product was a scam, you know those before and after photos, with your first reaction oh yes that’s some good editing skills that went on there…hehe! Well today I can tell you that my photographs used in this add is my transformation without any editing – that was really my before and it was an exact 12 week journey towards my transformation. That was not the end though and I would say I’m in better shape now than then but still those photographs were taken exactly on the day marking the first and the last day of week 12!
I don’t have the digital version yet but here is a photo I took from the magazine 😉
Then I received my script for my first TV shoot for the Expresso Show on SABC 3. I’m excited, nervous all at the same time. The shoot will be on Monday and I can’t wait for this experience. I will keep you all posted. The screening will be on the 1’st of February so keep thumbs that everything will turn out the way it should.
So now you know why I said I had a rollercoaster week: First the news of the operation and some other things – then the news that I am the face of USN Phedra Cut Lipo XT.
Excitement with a tad bit of nervousness.
Next week will be week 3 of the LiveFit trainer – How is everyone going on? Do you log your exercises? Obviously my week 3 will move on until the following weekL. You must keep me posted.
Enjoy your Sunday and if possible prep your food in advance.
Whoop whoop a new day, a new mind, new beginnings, and one step closer to a new you…
Did you fall of the wagon a bit??Please don’t feel condemned, get back up and focus ahead. Don’t let your failures keep you from reaching your best!
Ladies (and gents 😉 how was your day? How are things going with your challenge? Are you still on track and motivated towards your end goal. I just realized again today how big of a need there is out there for people to live a healthier lifestyle or to look and feel great as a person. It is in reach for you to become the best you could be…By the right amount of dedication, support and motivation you can change so many things.
It is human to struggle or to sometimes feel depressed but that is where you need friends or family to help pick you up and carry you towards the finish line.
I’m talking about these things for I have been there and I know it can get difficult at times…
If I close my eyes I can remember each feeling that I felt being fat, without confidence, bloated, depressed, tired and so the list can go on…
Quick reminder this is me a few weeks/months ago 18 August 2011. This is one of the better pics that I chose you should see from the side. When looking at this I remember the way I felt inside…
I know some might think…ahhhh she’s not that fat, well let me tell you I felt exactly like a person who is 30kg over weight. I went through the same emotions, difficulties etc…
Whether you are 5kg overweight or 15kg, we all go through some of the same emotions and feelings etc.
This was me 12 weeks later 10 November 2011…
This is now the latest pic taken on the new years weekend…Obviously I hold my breath to show some abs ;-)
What am I trying to say? I don’t want to show of on a photograph but I want you to realize that YOU CAN achieve your goals…I wish I could motivate each and everyone visiting this blog. Or those going through a bad patch in life — it will be ok! You don’t have to look like a super model in 1 week. You took months to get where you’re at so give your body the time to adjust and transform. Whatever challenge you are on make it sustainable and let it become a lifestyle.
Don’t see it as a diet or another 12 week challenge…See it as a lifestyle. I’m on week 2 of the LiveFit trainer (you can download it under LiveFit). I’m not doing another challenge to see how much more weight I can lose, I’m doing it because I believe I can be in even better shape and more healthy. I’m doing it because I love working out and to keep myself challenged on a training program etc. Do I really want to compete in the Fitness industry — No I actually don’t want to! I was approached by so many people asking me about doing competitions etc that I got so confused at one point not knowing what I want to do, and when I sat down really thinking about it I realized it is not me, I don’t want to…Why must I put so much pressure on something I enjoy doing so much, and take the fun out of it?? Maybe I will be in such good shape by April/August that I will compete who knows? But I don’t have to set a competition date for myself to keep me motivated to enjoy a healthy lifestyle.
I’m at a point in my life where I want to enjoy every single thing I do. To live life passionately and to appreciate every single day like it is a gift from God.
To reach, inspire, to help and to motivate people…That was and is my goal.
Please comment below if this makes any sense…Sometimes it feels as if I’m blogging for myself, but I realized that is also ok! If my words can touch or encourage 1 out of the 11 000 blog visitors then my goals are achieved!
Be positive, be strong, and believe in yourself!
You ABSOLUTELY do have the power to change and YOU are beautiful no matter what!
Phedra Cut Sachet
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
1 Slice Rye bread with fat free cottage cheese and cucumber
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
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!
So yesterday was measurement day and I must be honest I feel slightly discouraged today. Not particular about the results but just in general. Think everyone have these days.
I uploaded it on the measurement/progress gallery page.
Firstly I was told to stick to the diet 100% which I did, now I feel like the response is that it is not good enough and that my body is in starvation most of my sleep cycle…I know this may sound strange but I am also at a point where I am confused.
I must honestly say that I know my fat percentage is low but I definitely don’t feel toned/skinny or nothing. I am short at 1.52 and can easily look chubby. But hey, its time to make some adjustments.
My diet is adjusted thank you USN I will take the advice and adjust accordingly.
This is how things will be from now:
1 tablespoon of flaxseed oil in the morning
Not 5 but 8 Almonds it will be 🙂
No more lite mayo – will replace it with fat free cottage cheese (Fat-free cottage cheese has a high-protein content where lite-may is carbs and fats)
Not 100gram fish anymore (not enough protein) will have 180 gram fish from now on. (evening protein is way too low – your body is in starvation most of your sleep cycle. Upping the protein content will prevent this)
Once my Diet Fuel is finished I must replace it with 100 Whey Protein for mid morning and mid afternoon snack. Will start replacing the mid afternoon with it right away 🙂
So this is some adjustments so let’s see how it goes. How is your Challenge/Diet/Lifestyle change going so far?
Have a wonderful Friday…
Ok, so I ended up not doing abs last night. 😦 Will just have to work it in today.
This is how my day went.
Wake up: 2 x Phedra Cut Ultra Stimulant Free
Gym Morning Session: Chest and Triceps
Gym: 5:40 am
Calories: 281 kcal
Calculated fat: 42%
Duration: 1 hour 22 min
Average heart: 118 Maximum: 160
Fat burn improving
This is what I did in the gym this morning:
Started with 5 minutes on the bicycle
5 min rowing machine
I added 3 sets of 12 Triceps bench dips
Skipping for 2 minutes
Triceps Push-downs: 37.5kg x 3 Sets of 12/15/15 reps
3 min Stepper machine
Breakfast Meal 1:
Original cooked Oats half cup
2 x CLA 1000
1 Scoop Pure Protein
Mid-morning meal 2
1 Scoop Diet Fuel
30 min before lunch:
3 Phedra Cut SF
Lunch meal 3:
Rye bread, half tin tuna and half table spoon lite mayo and cucumber
2x CLA 1000′s
16:00 – 1 Scoop Diet Fuel
8 Californian Rolls Sushi – Avo and Salmon
Gym Evening Session: Cardio / Abs
Calculated fat: 38%
Average heart: 123 Maximum: 154
Fat burn and fitness improving
This was overall a good day except for the part where we got a call out for fires at and around our lodge. The fires was caused by lighting and it was terrible…We just prayed for rain and at the end the wind turned and our farm did not burn. Thank goodness for that, I just feel really bad for all the other farmers who’s farms burned…
Have you started with with making lifestyle changes? Even though you don’t do the challenge start making changes somewhere.
Have a super evening all…