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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!
Cellulite…That pain in the…
Hi everyone so how is your day so far? I decided to read up/research more on Cellulite, for this is an area that I struggled with for quite some time. So I got the relevant information explaining this little pain in the butt 😉
Cellulite is very common in women, much more in woman than men and is mostly found in the abdominal area, buttocks and thighs/legs…So have you ever wondered how you can reduce cellulite? Well I can tell you today you can reduce cellulite by decreasing excess body fat. By having a cleaner diet and by exercising more for a start!
By following a balanced diet can significantly reduce your amount of cellulite. I can speak out of my own experience for I had “ALLOT” of cellulite before I lost the amount of fat and weight like I did! My legs even had cellulite and this resulted in me having no self confidence to even wear a short!
I believe that the cellulite I had was from eating allot of junk food, excess consumption of saturated fats and from allot of sweets/sugar and the fact that I have a underactive thyroid. But all of this was used as an excuse for way to long and today I can honestly confess that the cellulite disappeared the more toned I became!
Cellulite is also caused by: (This paragraph/material from Wikipedia)
1. Hormones play a dominant role in the formation of cellulite. Estrogens may be the
important hormone to initiate and aggravate cellulite. However, there has been no reliable clinical evidence to support such a claim. Other hormones, including insulin, the catecholamine’s adrenaline and noradrenalin, thyroid hormones, and prolactin, are all believed to participate in the development of cellulite.
2. Genetic factors
There is a genetic element in individual susceptibility to cellulite. Researchers led by Dr. Enzo Emanuele have traced the genetic component of cellulite to particular polymorphisms in the angiotensin converting enzyme (ACE) and hypoxia-inducible factor 1A (HIF1a) genes
3. Predisposing factors
Several factors have been shown to affect the development of cellulite. Gender, race, biotype, distribution of subcutaneous fat, and predisposition to lymphatic and circulatory insufficiency have all been shown to contribute to cellulite.
4. Diet
Improving one’s diet, combined with exercise, can improve the appearance of cellulite.
5. Lifestyle
A high stress lifestyle will cause an increase in the level of catecholamine’s, which have also been associated with the evolution of cellulite.
What is cellulite?: and by having excess fat underneath the skin (bodybuilding.com)
Cellulite is a collection of fat that pushes the connective tissue beneath the skin which causes the changes in appearance of the skin. Cellulite is much more common in women than men because of differences in the way fat, muscle and connective tissue are distributed under the skin.
The best way to reduce the amount of cellulite is to decrease excess body fat, eat fewer calories and exercise more.
Changing Your Diet
A combination of proper eating habits, aerobic exercises and strength training are the best things you can do to fight against cellulite. Opposite from that, if you live a sedentary lifestyle and you continue eating fatty foods, the cellulite will get bigger and bigger.
A well balanced diet can help women reduce cellulite. Improper diet and lack of physical activity can lead to accumulation of fluid, toxins and waste products in the body that make cellulite formations.
TIPS TO BETTER YOUR FUTURE PHYSIQUE:
A balanced diet contains the right proportions of protein, carbohydrates, fats, vitamins, and minerals.
The diet should contain a high amount of fiber, lean proteins and complex carbohydrates.
Intake of trans and saturated fats must be minimal.
The food must be rich in omega fatty acids and essential fatty acids.
Avoid junk foods and fast foods, which contain bad cholesterol.
Add fresh fruits and vegetables to your diet.
Drink plenty of water every day. Avoid the use of caffeinated drinks.
Junk foods, most canned foods, fast foods, food with preservatives, oily foods, sugary foods, and refined foods all provide extra calories, slow down metabolism and increase the chances of getting cellulite.
Fresh fruits and vegetables contain a great amount of fiber and essential minerals that help detoxify the body.
Fresh Fruits And Vegetables Help Detoxify The Body.
Restrict the use of alcohol and sweetened carbonated water because there is nothing nutritious about them. Alcohol and smoking affect metabolism by slowing it down which can result in worsening of the cellulite.
Besides a healthy diet, the most effective and long lasting way of fighting cellulite is by performing cardiovascular exercises like jogging, cycling, running, and performing weight training exercises.
As you exercise, you sweat, which flushes out toxins from your body and reduces cellulite appearance. There are many great exercises and types of equipment that can burn calories and fat beneath the skin. There is an excellent selection of exercises which can target cellulite problem areas.
So are you one of those women who has to hide an area of dimpled, cottage cheesy flesh? If you said yes, then you’re pretty normal. Here is what to do!
Sad but true though, even women of ideal body weight can still have cellulite. Cellulite is alleged to be a special type of “fat gone wrong,” a combination of fat, water, and “toxic wastes” that the body has failed to eliminate.
Important:
The safest and long lasting way to reduce cellulite is by combining a low-fat diet with an appropriate exercise program that tones the underlying muscle. Therefore, an aerobic only exercise program aimed at burning fat is not enough.
Strength training is an important element in reducing the unsightly appearance of cellulite since it increases muscle tone and decreases total body fat. But the way you strength train is even more important. A program that targets fat loss in the lower body, specifically hips, thighs, abdomen and buttocks is ideal for most women.
The routines that I recommend for women with these goals in mind involve a 15-25-repetition concept, which also keeps the heart rate up. I also encourage that when training for shape, not size, that the exercises are performed with no rest between sets, only for a drink of water. This type of training will create more fat-burning muscle while still giving you a longer, leaner and shapely, not bulky body and can also be considered as a two in one system. Resistance training and cardio in one.
First, let’s discuss some of the physical issues that plague many women regarding body shape and body composition. Most women have the same issues. They want to become more firm and leaner, they want delicate feminine cuts, and they want to defeat the battle with the hips, thighs and back of the upper arms. In many cases, women want to not only firm up these problem areas, but they want to reduce the size of these areas.
Although nothing can replace the benefits of aerobic training for the heart, aerobic training does not tone muscle, and muscle tone is the only answer to the battle. Women need to incorporate lightweight training into their fitness routines in order to have the best body that they as an individual can possibly have.
In addition to the visible physical changes that will result from consistent resistance training, there are numerous health benefits that only resistance training can provide for women such as:
Slowing down the aging of the skeleton and increasing bone mass.
Improve the strength and function of tendons and ligaments.
Rev-up metabolism by building lean muscle. For every pound of lean muscle built, an additional 50 calories a day will be used.
Replaces the 1/2 pound of muscle that we lose each year as we age, beginning at around the age of 30.
There are many other benefits of resistance training, but those are several important ones. If properly done, your workout can not only give you that swimsuit model physique that you want, but it also can provide you with results that can reverse some of the inevitable results of aging.
It will in fact reduce and firm the areas that you battle with that won’t go away, no many how many aerobic classes you take.
The Bottom Line
The amount of fat in the body is determined by the individual’s eating and exercise habits, but the distribution of fat in the body is determined by heredity. In most cases reduction of a particular part can be accomplished only as part of an overall weight-reduction program.
Remember that you are never too old to begin. No matter if you are in your 20’s or your 80’s, if done properly and safely, resistance training can change your life by making you stronger, and firmer in a very feminine way.
Need inspiration?
Everyone loses their inspiration in the gym sometimes. What matters is what happens next. Here’s how to relaunch your program for out-of-this-world results.
Unless you are a beginner and have just started training, chances are you have been stuck at one point or another with a goal or a lift in the gym. Perhaps you wanted to bench 225 and got stuck at 215 or 220 for weeks. Maybe you were shooting to weigh a cetrain amount and couldn’t seem to get past the mark for what seemed like an eternity.
We have all been there. Maybe you are there now. If that is the case, then one or more of these 10 tips could be exactly what you need to break that barrier and meet your gym goals. If you are a beginner, pay attention because you will get stuck sooner or later and you can also implement these strategies to break your sticking points sooner rather than later.
1. Keep A Log
This one may seem like a beginner tip to some of you advanced guys but bear with me. There is something about seeing your barrier in black and white that just drives you nuts to break it. You can train and just keep your numbers in your head for months and still be stuck.
Instead, keep a log and you will see yourself improving in a matter of a few workouts. You will get so determined to see your goal in writing that you will drive yourself harder to do it.
Set up your own logsheet, see sample what I have done:
You Will Get So Determined To See Your Goal In Writing That You Will Drive Yourself Harder.
2. Get A Partner
If you have been training alone for a while, perhaps you need someone that has a similar goal as you or at least someone who is motivated to do big things in the gym as well. Having someone else there pushing you and encouraging you to do it will go a long way in helping you.
Knowing someone else there is watching and you could inspire them by breaking that barrier will make you work harder for both your partner and yourself. Also, having a partner you trust spotting you means you will have no fear of going heavier than usual.
Having Someone Else There Pushing You And Encouraging You To Do It Will Go A Long Way In Helping You.
3. Music
Let’s face it. As great as some gyms are, most of them play typical songs that aren’t very motivating. There is something about listening to your favorite tunes that just pumps your energy levels and motivation to a new high and makes you want to go smash some iron.
Whether it is hard rock, metal, hip hop, or any other genre that gets you going, get a mp3 player, add those songs and listen to them before and during your training. You will get pumped and you will get that personal record you have been striving for.
There Is Something About Listening To Your Favorite Tunes That Just Pumps Your Energy Levels And Motivation.
4. Make A Deadline
This is a great one for many people. Knowing that you must do something by a certain date or time makes you work harder at it. If a report has to be done by 5:00 pm and it is 3:30 now, don’t you work harder to get it done? Wouldn’t it make sense that this strategy would also work in the gym?
Now be realistic on this one. If you want to bench 225 by next week and you can only bench 190 this week, chances are that won’t happen. But setting a realistic deadline will inspire you to take each workout more seriously.
5. Make A Bet
Now on this one I recommend not doing anything crazy. Make a bet with a loved one that you can meet your goal by a certain date. If you win, they have to buy you dinner or give a you a few bucks. If you lose, then you must do the same for the other person.
Knowing there is a bet or a reward on the line will make you work harder than ever. Any time there is a competition or a prize involved, we as humans instinctively just step the intensity and effort up.
6. Change What You Are Doing!
Your issue may be that you have been doing the same thing for a while and you are just bored with the same routine. In this case, I suggest looking around Bodybuilding.com for a new plan to follow for a while to revive your enthusiasm to train.
Something as simple as the order in which you train your muscle groups could be the difference between being stuck on your goal for another week and moving on to the next goal.
Your Issue May Be That You Have Been Doing The Same Thing For A While And You Are Just Bored With The Same Routine.
7. Change Your Mindset
Have you been telling yourself before you go train, “I hope I can get it today?” If so, this is a no no. That word hope only sets you up for failure. Get that word out of your vocabulary right now. From now on, before you leave the house or office, you tell yourself this or something similar.
“Today is my day. I am going to do this. I have been working at this for a long time and today it all becomes worth it. I am going to the gym, I am ready and today I WILL DO IT!”
It might sound arrogant or cocky, but to do what you want to do in this endeavor, confidence is key. You have to know you are able to do it in order to make it happen.
8. Talk To Someone Who Did It
Who would be better to help you reach your goal than someone who has already done it? If you know someone that can do what you want to do, ask that person to take a few minutes and talk to you to see if there is something you are missing or another way to make it happen?
Seeing that it is possible and it has been done encourages you and motivates you to do it too. As the old adage goes, if he can do it, I can do it too.
Seeing That It Is Possible And It Has Been Done Encourages You And Motivates You To Do It Too.
9. Visualization
The mind is a very powerful thing. If you can see yourself doing something strong enough in your mind, you will do it in real life.
Take a few minutes and sit alone. Close your eyes and imagine yourself breaking that benchmark or squatting that load of weight. See yourself pushing and straining. Watch yourself doing what you are trying so hard to do.
Also do this a few minutes before you go train. I guarantee you that you will feel stronger and more confident in your ability.
Close Your Eyes And Imagine Yourself Breaking That Benchmark.
10. Take A Break
If all else fails, perhaps you need a break from the weight room to rest and re-energize. Sometimes all it takes is getting away for a couple day or even up to a week to get that motivation back up and to feel that fire and passion again.
It might be difficult for you to do, but you will be better for it. You will feel better both mentally and physically which will help you break that barrier.
If All Else Fails, Perhaps You Need A Break From The Weight Room To Rest And Re-Energize.
Conclusion
I can tell you from personal experience and from seeing others that these tips work. Whether you are trying to gain muscle, lose that last few pounds of fat or get that new one rep max you have been so determined to get for so long. Implementing one or more of these tips will help you do it and also will help you break other barriers faster in the future.
Resource: http://www.bodybuilding.com
Believe in yourself…
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!
Claudine
Phase 1 Diet Tips:
Eat first meal within an hour of waking.
Plan ahead! Designate a food preparation day.
Measure and weigh everything whenever possible. Purchase measuring cups and a kitchen scale.
Eat every three hours (usually 5 or 6 times a day, depending on when you wake up)! It’s the secret to speeding up your metabolism. Be on time!
Drink lots of water! May have coffee & tea with Stevia/Xylitol or a no-cal sweetener.
Take a daily multivitamin. If lifting weights, you might consider taking an additional calcium supplement.
Take one tablespoon of Flaxseed or Fish Oil daily. Flaxseed and fish oil actually aid in weight loss and encourages healthy bowel movements. (Mix in oatmeal or mashed sweet potato after heating food. Do not heat flaxseed.)
Consistency is key! If you have a day where you slip up … Don’t give up! Start fresh at your next meal or the next day. You can do it!
Come on YOU ABSOLUTELY CAN DO THIS!
HaPpY nEw YeAr!
Hi everyone first of all I want to say HAPPY NEW YEAR, may 2012 be a year filled with blessings, joy, love and may you be prosperous in every single thing that you take on…May you be renewed with a new way of thinking and living…
Do you have any New Year resolutions? Well, I have never made specific New Year resolutions but this year around I decided to make a list of things that I would love to achieve personally and in my life (still have to do the list) lol. I would say it will be more goal orientated than specific resolutions. The most important thing to me is to live everyday as if it is my last! I want to be passionately driven by everything I do. The days of living a mediocre life is something of the past. I will make a point to enjoy everything I do. Whether its work, gym, running or whatsoever.
Let’s recap on the last week or two. It was my birthday on the 23rd of December and wow what a stunning day!! I was so spoiled throughout the day. Thanks to the special people in my life! I got a pair of Puma Faas 300 from the hubby, beautiful light pink roses, lots of Total Sport vouchers :-), make-up and then of course my USN Supplements arrived just in time to crown of a wonderful birthday. Thank you USN South Africa, without the correct supplementation my results would not have been possible!
My birthday - 23 December 2011
Some photographs from the weekend:
Then we spend a few days at Sun City with my husband and amazing friends/cousins! Thank you Sergio, Larissa, Gino and Chantelle it was great fun and would love to do it again! I must confess that my diet was not all clean and there was some drinking involved! I did however manage to do an 11km run the one morning and a 12km run the other morning. Must have been driven by guilt to go for a run after only a few hours of sleep ;-). I did make the healthy choices wherever possible so did not go all out eating unhealthy! I had my water during the day, decaf coffee with Xylitol, my fruit, rye bread and oats with cinnamon in the mornings. It was only in the evenings that I had Nandos. One thing is a given fact and that is that alcohol is a HUGE SET BACK when it comes to training! I am not a drinker so have never really been affected by it throughout my diet but I had a few drinks while at Sun City and could feel the effect. Again, not overindulging but 2/3 drinks per night is something my body is not use to. I could feel a MAJOR difference in my running/endurance ability.
The few days spend at Sun City was absolutely amazing – We watched a show at the Barnyard, had an awesome New Years Eve at the Valley of the Waves, got a nice tan at Vacation Club and Valley of the Waves and the evenings was filled with great entertainment and some clubbing ;-). The days were filled with lots to do and we had great laughs. The few days spend there was exactly what I needed!
Then today 2.01.2011 the start of the LiveFit trainer:
Those of you doing this program with me how was your first day? It was great to be back in the gym today!
I must say it is a MAJOR challenge for me not to do cardio or to not be able to run my 4-12km a day! The one thing I did not cut out is my skipping between sets. I don’t skip as much as I used to but I did do a few sets of minute skipping between sets just to get the heart rate up a bit! Obviously the more fit you get the harder it becomes to get the heart rate up and the less calories is burned if not done correctly! Diet wise I still had to do a lot of prepping on the food side. I went to get a few things today for it was not possible to get everything before we left to Sun City. It is a challenge to follow the LiveFit diet to the T for there is a few things that are not available in South Africa… But I will see how things go as I go along with the 12 Week Trainer.
I do not have much weight to lose for I already reached my goal weight with the completion of the USN 12 Week Challenge, I have 1kg or so to lose so my focus will be on some muscle gain and serious toning/cutting at the end of Phase 3!
This program is aMaZiNg for those that want to lose a lot of body fat and weight so stick to the program it does work that I promise you!
Would love for you to share your thoughts as you go along.
HaPpY tRaInInG everyone
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…
Stay focused…
Day 5 of cutting program: Friday Training: Back, Biceps and Abs
Calories: 554kcal
Calories Fat: 34%
Fat burn improving
Duration: 1hour 38 minutes
Day 6: Saturday Training: Cardio / Running
Run: 7.91km | Pace: 5.44
5 Min Fly walker
Calories: 451kcal
Calories Fat: 19%
Maximal Performance Improving Fitness improving
Duration: 55 minutes
It’s the weekend:
Hi all, so how is your weekend so far? I’m working at the Lodge this weekend. It is the Elgro River Lodge Traditional Archery festival this weekend and what great fun it is. Check out the blog www.elgroriverlodge.wordpress.com. If you ever want to go away for the weekend whether with the family, a corporate group or if you are just a individual passionate about Mountain Biking, 3D Archery, Bird watching or if you are a fly fisherman this is the place to visit. Away from the hustle and bustle of business, the Elgro River Lodge is the true African experience situated on a bend of unexpected beauty on the Vaal River, 30 km from Potchefstroom. Situated on the Western side of the historical Vredefort Dome. If you want to see more just visit the blog…It will be worth it. There is so many activities and I can assure you it will be an experience.
So I have to confess, yesterday was a terrible/horrible day diet wise. Everything started out great until the temptation of all the snacks got to me. Normally I have very strong willpower and will not give in to temptation, but I don’t know what happened yesterday. I must tell you today that when you are following a strict eating plan like I do and you give into temptation you feel terribly condemned afterwards. It is truly not worth it take my word on this one. I did not only feel terrible about my snacking but I felt tired afterwards. Ok so by now you must wonder what in the world did I eat? I had droëwors (not one a few pieces), then it was Simba chips and peanuts, and fruit salad, mints etc. That is it but man was it unnecessary! I’m telling you if I start snacking I will go on and on and on…After a few hands of chips, “SALTED” peanuts and droëwors I decided this is it. You better stop now! I had a second look at all the chips and snacks and thought to myself no ways can you allow this to have such a cravingly influence on you. Know where to stop and should you have a cheat day or a sweet or two keep it in moderation. The guilt feeling afterwards is so not worth it!
At least I did not have some of the Buffet we served at the function we had! When I decided this is it stop snacking my mind was set again and I am ready to stick to my diet again ;-). In the industry that I am in it gets tough at times believe me. I have 3 – 4 functions sometimes at a time/day. Then I’m talking full buffet, spitbraais, platters, heavenly desserts and everything that can lead you to temptation. But again when your mind is set you will not fail and if you do fail get up and go on. Do you know what makes me angry? When people try to convince you by saying: “No man have a piece of this/ just gym harder tomorrow/a few of these won’t do anything/try this…” so it goes on! Don’t even start with that type of thinking. Don’t go there by saying I will just work harder tomorrow, or I will train longer…What’s done is done. It is not worth it to give in to unhealthy eating. I’m not saying you can never have something other than “clean eating”, don’t get me wrong. I just want you to have the right mindset and to be self disciplined enough to know where to stop!
Enough about that…
I had an awesome run this morning of 7.91km and man do I enjoy this. I think this running thing is getting more serious than I thought. What started off with an attitude of “I have to run once or twice” a week, is now resulting in a love for running. I am not a pro in running but will definitely consider reading more about it!
I want to make a list of things that I am interested in like running, mountain biking and fitness and then I want to set up a calendar of events happening next year. I will share it on my blog then we can maybe get a group together prepping for an event or so? I think this can be much fun. We can follow a program together online that I will post and we can communicate daily sharing tips to each other. What do you think about this? The calendar can only expand and we don’t have to attend everything each group can decide what they want to get involved in.
Think about this and let me know what you think. I will do all the research just send me a mail at bodyandlifestylechallenges@gmail.com or leave a comment underneath this post if you think this could be fun and let me know by making some suggestions are?
Have an awesome weekend and remember do everything in moderation and think before you put anything into your mouth.
Godspeed,
Claudine
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…
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.
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.
12 Week Total Body Transformation – Final Shoot
I DID IT!
Those 3 words is what is going over and over in my head.
Today is the end of my 12 week challenge and how exciting, for now the journey ahead starts!
I was a little emotional this morning when I realized I did it… I can tell you today that the feeling of achieving something like this for yourself is PRICELESS…
I am excited, sad, emotional and happy and all the emotions you can think of, that is what I am currently experiencing while sitting here.
This is the biggest “personal” achievement in my life – I never thought I could transform my body the way I did but I tell you today that when you set your mind to it and if you want it bad enough you will and CAN do it.
I have worked so hard but every drop of sweat was so worth it…
I have lost 8.70kg in 12 weeks and 15.08% of fat.
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!
4-8 November – Day 79- Day 83
Hi everyone sorry if I was a bit quiet these last couple of day I was just so busy with functions and work that I just didn’t have the time to update my blog. 😦 How was your weekend and how is your week so far?
I can’t believe that my challenge end date is on Thursday (10 November), this truly feels so unreal. Those about to start the challenge believe me 12 weeks go by fast…
Today is day 6 of my dehydration cycle and I was fine up to today but I am really starting to feel tired and don’t know where I will get the energy to go to gym again this afternoon. Will just have to ;-).
I started writing my winning report and will deliver it to the USN head office on Monday, the day before I leave for my Ballito holiday. I am so looking forward to this I can’t tell you how much I need this break and to spend some good quality time with my hubby. I booked my two yorkies into a kennel in Ballito and man is this a stretch. At least they will be close by and I can go and pop in whenever! They are my babies and I love them so much. I can’t leave them behind for I have no one that can look after them or whom I trust enough ;-). This 12 weeks was lots of commitment, focus and allot of my time was spent on the success of this challenge that most of my energy went into it.
Remember today that Balance is KEY! Take the time to focus, set goals and plan ahead but focus on where you are today.
The end date of this 12 weeks: Believe it or not but I am happy and sad at the same time. I definitely have to set some new goals, for this is sometimes a good way to stay motivated and always good to set some goals and to have something to work towards!
I must honestly say that even though I have worked so hard over the last 12 weeks I am still not at the point where I want to be. There is still hard work ahead and my training program will definitely be adjusted to reach my goal physique. I am actually looking forward to slow down with my training program in the way that I was in such a hurry to reach cutting phase that I skipped a big part of my Phase 2!
After the challenge I will sit down and really do some research about some nutritious meals. Living healthy doesn’t need to be distasteful. There are so many good recipes out there that are very healthy. I can’t wait to try making Jamie Eason’s Protein biscuits etc. You have to make your diet interesting so that it is a lifestyle and not a “diet”. The moment your head think diet you can be doomed for failure.
I will definitely upload it on my blog once I have compiled some good recipes. Do you have any to share?
Training wise this last week was great; see my training log. The intensity is tough and I must say I am looking forward to my holiday next week. I will have to jog every morning and evening for I cannot get to the gym where I am going! I do have hand weights and yoga matt for my abs sessions so will take this along. At the moment my routine in the gym is more like a circuit with different exercises and 4 sets each repeated with 20+ reps then rest for 2-5 minutes and repeat for 4 sets! Obviously a drop in weights for the repetitions is much more!
This week I will do two muscle groups per day. For example Back/Abs in the morning and Chest/Calves circuit followed by some cardio in the evening. This is an exciting phase of the training program just wish I had a week longer for this cutting phase but oh well what’s done is done! I may be too hard on myself, for it really feels like my progress slowed down over the last 2/3 weeks!
Although I am the one preaching about throw out the scales now I am on it every other day.lol. Maybe because of my last measurements that was such a disappointment and with Gareth telling me they made a mistake and I must go for a second measurement that I am under 10% fat! Well I didn’t go for a second opinion will just have to see on Thursday!
So I just spoke to my photographer about our shoot on Thursday and man I am so excited and nervous at the same time. His brainstorming some ideas with me that I really like, but will have to see what we decide to do :-). Love it when creative’s come together. So my final measurement is on Thursday morning 7:00am and even though I don’t think there is a major difference in my measurements I will just be positive and see! My photo shoot will be after measurements!
I just realized that this 12 week challenge may come to an end but living healthy and reaching my ultimate goal does not have a deadline! From here I can only look better and take my time to reach my ultimate look.
Take every day as it comes and set some goals for yourself and realize that every decision you make now will have an effect later.
Here are some tips on 10 Ways to stay motivated. I got it from Jamie’s site
Make Working Out a Key Part of Your Life:
Schedule it in, and put it on your calendar. Make it a real commitment. It is a lifestyle change, not a temporary fix.
Choose a Convenient Gym:
Choose a gym or a place to work out that is convenient and close to you.
– Set Attainable Goals Instead of saying, “I aim to lose 40 lbs” or “gain 10 lbs of muscle,” set weekly and monthly goals to increase your reps or weight and/or increase your cardio.
Start Off Slow:
Don’t go in and work out so hard that you make yourself too sore to move. Focus on form and getting into the groove.
– Vary Your Routine Doing the same thing over and over will likely result in a plateau. Try to change your sets, reps, weights and/or rest period between sets at least once a month.
Keep a Journal:
Keep a journal and hold yourself accountable to making improvements. How will you know when you get there if you can’t remember where you’ve been?
Use the Buddy System:
Train with a friend to keep up the energy. There is nothing like some friendly competition to spur a good workout.
Hire a Trainer or Coach:
There will be days when the last thing you’ll want to do is spend time at the gym. A professional knows how to motivate you on those days, and you will be more likely to go when you’re paying someone.
– Be Patient Make a promise to yourself to stick with it for at least 3 to 4 months. Consistency is key! Mark your calendar at the 3 or 4 month mark and if you stick to it, reward yourself with a new outfit or a vacation.
Get Enough Sleep:
Lack of sleep will derail your training program faster than anything. You will likely overeat to compensate for energy and/or skip the gym all together.
Tuesday 1 November 2011 – Day 76
Hi everyone today was a tough day…I am on my stimulant free day and man do I get tired on these days? I definitely need a pre-workout on stimulant free days, just for the extra focus!
Because of my starch/carb dropping the energy levels are low but just keep telling myself it is ok and that it is essential for the last conditioning to take place. I am in a stage where I need to be so FOCUSED and not to let my mind let me think any different! The mind is powerful and you need to get to a place where you can decide what you meditate on. It will get hard, you will get discouraged at times but that is when you need to focus and focus once more.
Don’t put your confidence or source of motivation in other people for you definitely not going to get it there! Get focused by your own willpower!
I took my “ouma” for some grocery shopping today and man it felt like torture looking at all those muffins/chips/donuts etc. I was so hungry at the time and she didn’t make it any easier by offering some of her “treats”. Never the less I did not give in to temptation and I am proud to say that. It is so easy to give in to (unhealthy) snacking but you have to stay strong when temptation steps in.
These last few weeks are only the beginning for me and being serious about fitness. There was nothing like the feeling of reaching Elite Fitness on my Polar training watch! This may sound stupid to some but this is another goal that I set for myself way back. I never reached it for I did not train correctly. I was either over training in the wrong Zones or did too much High Intensity training. This is not always the answer guys! You have to learn to know your training zones for your results to be efficient! Getting into competition shape for the first time ever is definitely a learning school for me. I look at bodybuilders/fitness athletes in a way different perspective! I have respect for the ones competing in the fitness industry, for let me tell you it is hard work and perseverance is absolutely KEY!
So training wise I did Cardio in the morning, Chest/Shoulders for the afternoon followed by an Action Netball game (this was not planned). Don’t know if you remember that I told you I do Action Netball for the fun of it, but then I had to stop a few weeks back for my shins gave me problems and I could not take the risk for this to affect my competition preparations! But then they asked me so nicely yesterday to come and help out that I could not say no! It was great fun though but today I feel the shins again! After the challenge I will definitely take the time to see someone about this!
Training Morning: Cardio
Gym: 5:43 am
Calories: 363 kcal
Calculated fat: 30%
Duration: 58 min
Average heart: 139 Maximum: 168
Fitness improving
Training Afternoon: Chest and Shoulders | Action Netball
Gym: 16:24
Calories: 667 kcal
Calculated fat: 24%
Duration: 1 hour 52 min
Average heart: 137 Maximum: 191
Max performance improving
Diet for the day:
1/3 Oats
6 Raw Almonds
1 Serving Whey Protein
10:00 Serving – 1 Serving Whey Protein
Lunch:
100gram steamed fish with green steam it veggies (broccoli and cauliflower)
15:00 Afternoon Snack – One serving whey protein
Action Netball:
After Netball: 1 Serving Whey Protein
Dinner:
100 gram grilled fillet
1 Cup Mixed Steam It Green Veggies with cauliflower and broccoli
Green Salad with avo
“Unless you change how you are, you will always have what you’ve got. We can have more than we’ve got because we can become more than we are.” – Jim Rohn
Monday 31 October 2011 – Day 75
Hello everyone, so how was your Monday? My day started off with an awesome gym session.
Diet for the day:
1/3 Oats
8 Raw Almonds
1 Serving Whey Protein
10:00 Serving – 1 Serving Whey Protein
Lunch:
1 Tin Tuna with a big green salad
Late afternoon after gym 18:00 – One serving whey protein
Dinner:
100 gram steamed fish
1 Cup Mixed Steam It Green Veggies with cauliflower and broccoli and beans
Cucumber Slices
Half Avo
1 Small Peach – Just had to
Before bed – 1 Serving Pure Protein IGF-1
Ok everyone so as you all know by now I am in the de-carb phase of the challenge, that means cutting out unnecessary carbohydrates. Some things that changed is: No more rye bread, potato or starch in the afternoon, no more “1” small glass coke zero from here, no more coffee/fat free milk/xylitol. Only green veggies as far as possible, green beans, asparagus or broccoli, no more spices or the occasional drop of Nandos pepper sause ;-). Have to confess I just can’t seem to cut the salt and vinegar spice although I know I absolutely HAVE TO!
Less red meat and more Tuna/Fish and Skinless Chicken Breasts oh and no more sushi for now. If I really crave sushi it has to be in the afternoon. NO SALT or sodium rich foods.
When de-carb – You will feel tired, depleted and fatigued, but you force your system to burn fat. This is an uncomfortable, but very essential part of getting the best physique. Cardio will be particularly uncomfortable as you have very low energy levels.
In general: I’m really starting to see drastic changes in my body and I realize that the end of the competition is in sight and I am actually sad about it. Hehe. Just the thought of doing a competition can drive you more towards your goal than you think. But that is definitely not the end of my journey. This new lifestyle and passion for fitness, my blog and by being and inspiration to others will definitely not stop there.
I started this blog from day one firstly to keep myself accountable but more so to reach other people. Helping others, being an inspiration and to have a portal where all with the same goals/fitness goals etc can come together and can share some stories/advice or by being an inspiration to each other.
If there is anything you would like to know more about please let me know and I will make sure we get it done.
People are starting to ask me questions and this is definitely something to get use to! The supplement sales rep at Dischem actually asked me if I won’t consider competing in the fitness industry! Well that question came unexpected but let me tell you one thing it got me thinking! I realized during the challenge how much I really do enjoy this. Even though I have been active most of my life by playing sports, trained etc I never did it right! I thought I’m living a healthy lifestyle but I never really did. I thought I had my health under control but I never did, I thought I had my general well being under control but I never really did…What I am trying to say is that even though I thought I’m living a rather healthy lifestyle I did the opposite. The convenience of drive thru restaurants, take always, quick and easy options is on the rise and believe me I know how convenient it is. You won’t feel all bad in the beginning, you won’t pick up weight in the first month, you won’t have immediate health alerts but you can be sure that that will be the result in the wrong run. I don’t want to preach here and I don’t want to tell you to never have fast food again that is NOT the idea but as a walking testimony I want to encourage you to live/maintain a healthier lifestyle for the reward of the feelings you will experience is far beyond the effort of healthy living.
P.S I have measurements on Thursday…
The bottom line is: Live healthy and start making those small adjustments everyday!
Have a super amazing blessed week and I will be posting soon!
Total body transformation…
This last 10 Weeks has been life changing and a journey that no words can describe. I still have some hard work but I am excited about the progress so far!
This is VERY embarrassing to me but I want to share this with YOU and to tell you that YOU can make a difference. This was me ten weeks ago. Bloated, tired, emotional, no self confidence and ALWAYS felt tired, irritated and so much more. Everything changed the one morning when I woke up and said to myself this is it! Take charge of your health and life. You absolutely can do it!
Wednesday 26 -Thursday 27 October-Day 70-71
Hi everyone so how was your day?
I can’t believe it is Thursday already, almost the weekend, and tomorrow is my photo shoot and I am super excited and nervous at the same time…
As I mentioned earlier today that it was my measurement day and I was sort of discouraged by the results for I really did expect more. I can feel the change in my body and can see the results that took place over the last two weeks, but for some reason it did not show on the results/measurements! I am focused now more than ever for the last two weeks to really give it my everything and more!
Ladies / Gents this is so worth doing. Let me tell you straight up now it is HARD work, and it needs allot of focus to make such a drastic lifestyle change but believe me today it is so doable! If I could change my life you sure can also.
Then…….
I posted about supplements etc on my page but I have decided to remove the post. I sometimes get carried away by wanting to share everything with everyone until I came to realize how bad I want to win this competition and by over sharing I might give away everything? This is actually a very difficult subject, for the reason why I started this blog was to help, encourage, inspire and be of support to other contestants that is also doing this challenge.
What is your view on this, please share underneath by commenting on this matter for this is a difficult subject matter for me and would appreciate your advice.
Don’t get me wrong I will always give advice or share information when needed or asked.
I do feel that I put in ALLOT of effort on this challenge, putting in hard work on doing preparations every night for minimum an hour or two for the followings days training, nutrition etc, and I just realized that some will just take advantage of the effort you put in? Not talking about blog followers 😉 The moment I mention something for example about a product I want to purchase people will go and purchase it without considering where they are in the challenge etc. Again I say this out of love. Think about this matter for a while concerning your life and situations. Do you sometimes take advantage of some situations to benefit yourself without considering being a help to others as well. I love to share with others what works for me, and I don’t think of it as people taking advantage of it, but the fact is it does happen.
The next important thing…
It is crucial to do what works for YOU as an individual. Remember to not follow in someone else footsteps 100% by only realizing later on that it is not working for you. Let it be a guideline for you to follow. Have your own identity in all things in life.
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 the process. 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 special.
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: gareth@usn.co.za
Training and Diet wise everything is going great and I am so so committed for the last two weeks of this challenge that I will make sure that I give it my absolute all.
How is things going for you? Are you seeing results. Is there some changes you need to make to your diet, training to get better results? Go and sit down and set goals for yourself. Make your own goals by being realistic on what YOU want to achieve and always put your body FIRST!
Remember a goal without a plan is just a wish!
Thank you to all my loyal blog followers and for all the messages I get from friends etc. Those messages always comes on the right time, always motivational! I do appreciate it.
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
Journal day 62: 18 October 2011
30 minutes before breakfast:
2 x Phedra Cut SF
Breakfast:
1 Whole egg and 2 egg whites on 1 toasted rye bread
2 CLA 1000′s
Before gym: Pure Creatine
Training Morning: Arms
Gym: 5:50 am
Calories: 225 kcal
Calculated fat: 38%
Duration: 1 hour 6 min
Average heart: 123 Maximum: 159
Fat burn and fitness improving
Mid morning Snack: 10:30
1 Serving whey Protein
30 minutes before lunch:
3x Phedra Ultra XT
Lunch:
1 Small steamed fish
1 Cup mixed veggies
2 CLA 1000′s
Late afternoon:
2 Phedra cut SF
Serving Diet Fuel
Dinner:
8 Pieces Sushi
After Dinner – 2 CLA 1000′s
Journal day 56: 12 October 2011
Hi everyone, how was your day today? I had an emotionally downer today. I don’t know if you experience this at times but I am going through an emotional rollercoaster at times.
I must honestly confess that things get tough at times and it is so crucial to be in control of your mind! The mind is so so powerful and we must honestly take hold of our thinking patterns and to keep our eyes and “mind” focused on our end goal…
I do feel that I can snap at times and then on other days I feel like a million dollar ready to take on the world 😉
Have you experienced mixed emotions like this? Well I had a talk with my sister who is also doing the challenge and she is four days or so behind me and I said to her that we must really be there for each other and to support one another wherever we can. Do you have someone that is supportive?
Then the discouraging ones out there, and believe me you get LOTS of them. Those making the comments like, “soek jy nie ‘n stukkie brood” (sarcastically as if I don’t eat), or do you ever eat and so the list of comments goes on! Well let me tell you today, turn the negativity and use it to your advantage to rather motivate you to strive towards becoming the best you… For people to make comments that is out of place or to try to break you down then there must be some sort of jealousy towards you becoming the best you could be! These are most likely the ones that will come back later asking you for some advice. This challenge for me is really not all about me but reaching others by helping them with advice wherever I can, supporting those that struggle reaching their goals etc. Remember to NEVER compare ourselves to others or others’ goals. Remember I maybe don’t have 15/20 kg to lose but for my length 1.52m I had to set my realistic goal on what is healthy. No I won’t lose 2kg per week or lots of fat % but I will reach what is healthy for me. It is important to reach the level of confidence that is “healthy” for you as women/men. Whether it is losing those extra kilograms or fat after your pregnancy, or those kilograms you picked up along the road towards becoming women and no longer teen etc.
Yes I was discouraged today and we must be honest and true to our emotions and what we experience. I can tell you every day is so amazing but that won’t be true. It is tough at times to focus on 100% clean eating and healthy living but then there will be times that will be tough! Give it your best shot everyday and I promise you it will be good enough.
I realized today 101% that this challenge for me is all about a lifestyle change, not a quick fix and then back to normal before we know it. I did email ….. today for some more advice diet wise and I must honestly say after being discouraged 😉 I took the help/advice and then decided what will work for me… This must be a LIFESTYLE CHALLENGE/CHANGE keep it in mind. Things must work for you. I’m not saying you must go and have that occasional cheats I’m saying you must make decisions on where you going to cut down more or where some more attention is needed.
Some questions or answers you may thought about, I sure did:
You can include the Protein Fuel 25 as a replacement (that readymade drink I told you about, really amazing taste) to Diet Fuel for a mid-morning/ mid-afternoon snack.
1) Is lean mince allowed during the challenge- I don’t eat this regularly maybe once in two weeks but feel so guilty afterwards? I prepare it in water and don’t add any oil? Yes – you can have mince 1-2 times weekly.
Select low-fat, very lean sources. Olive oil is a good medium to cook in.
2) Is spices like steak and barbeque Robinson spice / salt and vinegar spice allowed?
No mixes spices because they contain too much sodium. Herbs and single spices are fine.
3) Is sugar free peanut butter occasionally allowed?
Make sure your peanut butter is the low-fat, sugar free options.
4) How do you feel about 1 glass coke zero a day?
You can get away with it, but only water from week 10.
5) Is ……….. Caramel Syrup that is sugar free, aspartame free, fat free and contains 18 calories per 10ml serving allowed? I would like to sometimes rather have this on my rye bread for lunch than tuna? Not beneficial to your diet in anyway. Try to avoid it!
6) When is the closing date for the 2011 USN 12 Week Challenge?
The official finishing date is the 31st May, and then there will be 12 weeks to allow those people to complete the Challenge. Top 10’s will be notified in August 2012.
I for example have my small glass coke zero every night with my dinner; will I give it up – NO – WHY? Because this make things sustainable for me and not bored by my 3litres of water each day…Do I use some spices over my food – Yes I do – will I compromise on everything –NO – WHY? Because I use it in moderation and in such a way that my steamed food always look and taste good while being a much healthier option than my previous lifestyle.
What am I trying to say? It is important to change your mindset towards a changed lifestyle. This is not a 12 week quick fix. You have worked so HARD it just won’t be worth it to give up after 12 weeks because you could not keep up. You can do it, I believe in each one who is in this challenge with me. We must support each other and respect our bodies! If you are really tired and you have aching pains etc – take the time to recover even though it is a few more hours. Do not over train expecting to get those quick fix results for I can promise you today you will only burn yourself out ending being depressed and tired all the time.
I had a Zumba cardio class tonight at the gym and this was just what I needed. This is what I enjoy doing so it’s important to work it into my gym program! When I walked out of the class I felt energized, positive and ready for my next session 😉 why, because I enjoyed what I did! It is fun and what I enjoy most. Do you love Pilates/Spinning/Swimming or some form of high intensity cardio/exercise? Then make sure you work it into your program.
Tomorrow will be the end of week 8 and Friday will be the first day of week 9. There is only four crucial weeks lets for me to get drastic results…I would love to become a USN ambassador, and I’m working so hard to achieve that goal!
So at the end of each two weeks comes measurement day. Decided no more stressing, I will reach a time where I won’t drop as much fat/weight and that is perfectly normal. Now it is time to focus on my workout and my diet and what I put in.
I made our holiday reservation today and I am so excited like you won’t believe. The last vacation I had was more than a year ago in Mauritius but only for 6 nights. Can’t wait; time to look for that perfect bikini. It’s been YEARS since I last walked with confidence in a bikini.
I entered a competition for a model photo shoot a while back, think the week before I started the challenge, and guess what? I was announced as a winner for the price! Believe it or not this is not my thing @ all but I am still so excited for the experience. It is 28 October and I have decided to make an appointment for the hairs, nails etc and hopefully I can take the day of. When last did you do something for yourself? Take some time out. Even if it is a long bubble bath!
Please do ask me anything should you have a quesion/advice.
Some legs and Zumba
Gym: 17:02 pm
Calories: 767 kcal
Calculated fat: 20%
Duration: 1 hour 28 min
Average heart: 155 Maximum: 189
Maximal performance improving
Breakfast:
Half cup cooked oats
2 CLA 1000′s
Mid morning Snack:
1 Scoop 100% Whey Protein
30 minutes before lunch:
3x Phedra Ultra SF
Lunch:
1 Slice Rye bread with some tuna/fat free cottage cheese very lightly as if it is butter and green salad
Late afternoon:
Half a Avocado
30 Minutes before dinner:
3 Phedra Cut SF
Dinner:
160 fish, veggies and green salad
After Dinner – 2 CLA 1000′s
USN 12-week Body & Lifestyle Transformation Challenge
If you are still considering getting a starter pack I would suggest you save some money and get yourself one. Yes you can do the challenge without it by getting all the info online etc but I would say the USN Starter Pack is a much better option. All the information needed is compiled in the booklet and that “little passport” just makes the challenge more real ;-).
Today 6 October 2011 is my Week 7 date and I am a completely changed person. My lifestyle has improved and changed like no words can describe.
If you have any questions about the challenge visit the USN website: http://usn.co.za
There is some GREAT resources and information. Video clips/testimonies and all the answers you need.
Journal day 44-46: 30 September -2 October 2011
So its the weekend everyone!!!
I’m the weekend off so what to do what to do…We decided that we are going to visit my parents in law for the weekend in Pretoria. It is also my husband’s birthday on Sunday.
How did your weekend start? Are you focused on good clean eating? I must honestly say that I will not cheat at all and don’t think I will ever again. This last 8 weeks has truly been a COMPLETE lifestyle challenge thanks to USN 12 Week Challenge my life is completely changed. I was really the one person who I could say lived on take away and bad food…Always the quick option out in a busy lifestyle. Well as you all know that had to change. It was hard in the beginning but I am now so set in my ways when it comes to eating and what I put in my mouth that I must honestly say only the thoughts on how I felt as a person 6 weeks ago is enough to keep me determined to succeed.
The mind is so powerful but we absolutely do have the power to change those thoughts and to turn it around.
I bought myself a book fro Joel Osteen called Every day a Friday and so far it is amazing. This book is about how to change your mind and how to be happier everyday of the week and not to live only from Friday to Friday. I remember the days that I honestly only worked towards pay day/the next weekend. My mind was so set on the weekend ahead that I forgot to live in the moment and to appreciate the day that has been given to me! We must honestly change our attitude towards life.
Friday in the gym: 30 September 2011
Gym: 16:59 pm
Calories: 158 kcal
Calculated fat: 54 %
Duration: 1 hour
Average heart: 102 Maximum: 137
Fat burn improving
Chest and Triceps
Saturday in the gym: 1 October 2011
Gym: 6:39 am
Calories: 373 kcal
Calculated fat: 37 %
Duration: 1 hour 18min
Average heart: 123 Maximum: 168
Fat burn improving
On Monday I will start with Phase 2 of my program and I can’t wait for this…My sets will be different and it is time for supersets…
Moving into Phase Two, the focus continues to be building muscle, courtesy of a 6-day workout split. The repetitions in this phase fall between 8 and 10, with the exception of certain exercises, where really taxing the muscle requires more volume. I will work at 85% of my maximum effort which means my last rep in each set should be a struggle but still doable.
Superset: This means performing an exercise set immediately after a different exercise set with nearly no rest taken between exercises (sets)–only enough to position yourself for the second exercise.
While we’re on the topic of definitions, you’ll also need to know what “lifting to failure” means: On your last set of an exercise, instead of lifting to a set number (rep), continuing to lift until the muscle is fatigued and another full rep can’t be performed.
So we will talk next week…
Look and feel good expo
Hi I went on the website www.ifeelgood.co.za for the Look and feel good expo and I just decided that I am definately going…
Click on the link and read more about it.
Don’t know where I will get the energy for that is an intense work week for me. Aardklop Festival from 4-9 October. We are fully booked and have a few shows here at the Elgro Hotel.
Will you be going to the look & feel good expo? What I have heard about this is that it is definitely worth going to so hey why not go and check it out.
Journal day 31-32: 17-18 September 2011
Hi all I have updated the progress gallery with my 4 week progress pics...
It is amazing how much of a difference it makes to rather look at the progress pics than just looking at yourself in the mirror…
I would advice that you do the same. This will result in you actually seeing where you need work, focus areas etc. I started with some sun bed sessions so you will see the slight difference in skin tone ;-).
And then oh my I can’t believe I am sharing this with you…I have the 3 biggest “spots/pimples” on my face. I have NEVER in my almost 26 years had a pimple and NOW all of a sudden my face looks like…..What is strange is that it was not like a pimple it was more like a water “thingy” difficult to explain. I am so self-conscious about this…I think it is maybe because of my body that is in a cleansing/detox phase, I don’t know.
In general about the weekend: It was 100% clean eating for me and all my supplements was taken as usual so not going to post that. Yesterday was my rest day and I was working at the lodge yesterday and today!
I decided that I am going to join in on the mountain bike trail with the group this morning and wow it was awesome. I only did 18 km mountain biking with some up hills and dirt road…This was tough for me for I have not done this before and to top everything of the wind was blowing like crazy. It was fun at the end, I enjoyed it!
Mountain Biking
Gym: 7:34 am
Calories: 635 kcal
Calculated fat: 18%
Duration: 1 hour 15 min
Average heart: 159 Maximum: 184
Maximal performance improving
How was your weekend? Oh I did have Sushi yesterday was delicious as always, I just opt for the non mayo sushi :-).
Tomorrow is a new week and new challenges, stay focused and positive. Don’t get discouraged if the progress gets slower. Focus on your gym program/cardio and set a goal for yourself for this week.
Enjoy the rest of your Sunday afternoon. I am so tired and think I will be in bed early! And if you have popcorn with the 20:00 movie, have it in moderation, popped with extra virgin olive oil 😉
Some pics of the weekend:
Measurement day
I had my measurement session this morning and I am excited and feel that I am making progress.
Today 15.09.2011
Today is week 4 and I have lost a total of 4.4 kg and 7.41 % body fat so far. I am starting to feel the results and looking forward to the next 8 weeks. It is hard work but absolutely so worth it I promise you that.
If you want to know more about this challenge you are more than welcome to ask some questions under leave a comment. I will get back to you and if I don’t have an answer I will make sure I get one from the relevant people.
Have a super blessed day and I will post today’s journal tonight after gym.
USN SA said I must let them know how measurement went and this is what I send and the reply I got from Gareth from USN:
They really do support us all and that is fantastic people relations. I give credit to Gareth and the USN team by really making each and every customer feel valuable. I will promote USN and their product wholeheartedly for the “customer care” I get from them is fantastic not even to start with the results. Keep it up!
“Hi Gareth/USN, I am on week 4 today with the challenge and went for measurement this morning. In total I have lost 4.4kg so far and 7.41% body fat.I am super excited about the results and I feel so amazing since I started with the challenge. It’s hard work but 100% worth it. Check out my blog www.lifestylechallenges.wordpress.com! LOVING #USN. I cant wait for the expresso clip to be uploaded on the web today. Claudine”
USN SA – Ultimate Sports Nutrition wrote:
Your results are fantastic, and they really do reflect on your dedication towards achieving the ultimate goal of weight management. It is Challenge, but the rewards are worth every hurdle. I will have a read through your blog to see how you are going, your difficulties and the successes you have achieved along the way.
Good luck with the remained of your Challenge and you are more than welcome to contact me for any assistance either on Facebook, or on gareth@usn.co.za”.
Regards, Gareth
lifestylechallenges 
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