Advertisements

Blog Archives

USN Face the Fat

Header

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

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

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

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

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

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

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

I look forward to see your results!

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

This was my four weeks I did:

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

Start weight: 55kg
Weigh in: 52.4kg

 Image-1 IMG_6972.PNG

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

PHEDRA CUT

 

 

Advertisements

YOUR life can and WILL be changed!

If I could do it so can you!

First things first…Do you want to enter the USN 12 Week Challenge 2012 then you have to start by purchasing your 12 Week Body Transformation Starter Pack. Supplements included in the starter pack will be:

(This will last you approximately 3-4 weeks)

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

What I would add to this:

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

If you don’t want to enter the competition and only do the Challenge you can buy the products separately. There are great specials available and I would suggest you buy the combo packs for they work out much cheaper in the end.

Next: So lets do a quick breakdown on each product explaining the function of each supplement.

Tip: It is a good idea to get clued up on the supplements that you will be using. Not only to educate yourself on the role it plays but for you to know what you are fuelling your body with. As the Challenge Progress we will add to the supplements but for now this is the most important…

Before I begin it is so important to know your supplements and what you put into your mouth. Why do I use USN? First of all I must give them credit on their AMAZING customer support and advice.

Gareth Powell from USN has been of amazing support throughout my Challenge. All my questions have always been answered and more. So before I go any further thank you Gareth and the team at USN for making each customer/individual feel valued as a client and for the exceptional products!

This is the link to their website: USN – Ultimate Sports Nutrition

Email Gareth at USN should you have any queries on this 12 Week challenge or for some advice: info@usn.co.za

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

WOMEN’s ULTRA TWO-A-DAY
DAILY VITAMIN

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

PRODUCT OVERVIEW

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

WHEN

Daily with breakfast.

BENEFITS

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

Improves immune function

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

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

PRODUCT OVERVIEW

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

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

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

WHEN

  • Daily with food.

BENEFITS

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

PHEDRA-CUT LIPO XT
EXTREME THERMOGENIC FAT LOSS ACTIVATOR

Phedra-Cut Lipo XT provides all the benefits of the Phedra-Cut Ultra XT, but now includes a patent-pending encapsulated form of premium, highly concentrated natural capsicum extract, Capsimax™, which protects the esophagus and gastric barrier from the burn often experienced with cayenne pepper and its extracts. Due to the protective nature of this encapsulation, a higher quantity of capsicum actives form part of the formula, making it even more effective as a weight control aid.

PRODUCT OVERVIEW

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

WHEN

  • Prior to meals.

BENEFITS

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

DIRECTIONS FOR USE

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

or

PHEDRA-CUT ULTRA XT
FAST ACTING THERMOGENIC FAT BURNER

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

PRODUCT OVERVIEW

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

Benefits of PHEDRA-CUT XT:

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

WHEN:

Prior to meals.

BENEFITS

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

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

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

PRODUCT OVERVIEW

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

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

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

WHEN

  • Prior to meals.

BENEFITS

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

PURE CLA 1000
ADVANCED BODY TONER

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

PRODUCT OVERVIEW

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

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

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

WHEN

  • With or directly after meals.

BENEFITS

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

DIET FUEL ULTRALEAN
LOW-GI SLIMMING SHAKE

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

PRODUCT OVERVIEW

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

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

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

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

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

WHEN

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

BENEFITS

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

Remember to take your first “BEFORE” photos with your measurements the day you start your challenge.

I’m here to assist you if you have ANY QUESTIONS. My 12 week training program as almost done for those who will be interested.

Take on this Challenge you CAN DO THIS, you will never ever look back.

Happy Friday,

Claudine

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

Expresso Show SABC 3 Interview

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

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

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

Have a super day…

 

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.

Recap on the week…

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

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

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

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

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

VERY EXCITED AND HAVE TO SHARE:

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

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

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

Shape Magazine February 2012

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

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

Excitement with a tad bit of nervousness.

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

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

Thursday 20 October: Day 64

During Gym:

Phedra Cut Sachet

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

Mid morning Snack:
1 Serving  100% Whey Protein

30 minutes before lunch:
3x Phedra Ultra XT

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

Late afternoon:
Green Apple

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

After Dinner – 2 CLA 1000′s

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

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

Legs - Cutting/Toning Phase

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

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

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

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

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

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

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

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

Groete tot volgende post,

Los gerus ‘n comment by hierdie post!

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

Journal day 48-50: 4-6 October 2011

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

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

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

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

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

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

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

100% Whey Protein Overview:

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

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

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

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

BENEFITS

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

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

In the gym..

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

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

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

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

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

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

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

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

Journal day 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…

Journal day 43: 29 September 2011

In the gym:

Back and Biceps

I added 3 sets of 10 Bench dips
3 Minute Skipping Rope in between sets
5 Minutes stepper

Morning Session:

Gym: 5:57  am
Calories: 424  kcal
Calculated fat: 28 %
Duration: 1 hour
Average heart: 144  Maximum: 177
Fitness improving

I had an awesome gym session…I won’t be able to do Zumba for I am working on the lodge the entire day/evening with a wedding…

Wedding was a success but my feet were killing me at the end of the evening. My day started of great with my eating, but then I ran out of food. 😦 bad planning. Or not really ok! I thought I will be back at home at 19:00 which turned into 22:30 the evening. I was so hungry around 18:30 and had no food…Then there was the basket I made up for the wedding couple and yes you guessed right I got the biltong piece from there…oops 😉 I was just so hungry and had to eat something for I was dizzy. Again planning is crucial and we must make sure to always have extra shake/fruit in our bag…I did have diet fuel but it was at the main lodge and I was on the mountain top at the stage where I got so hungry.lol

Diet for the day:
Woke up: 2x Phedra Cut Ultra XT

Breakfast:
Half cup cooked oats
2 CLA 1000’s
1 Scoop 100% Whey Protein

Mid morning Snack:
1 Scoop Diet Fuel

30 minutes before lunch:
2x Phedra Cut Ultra XT

Lunch:
1 Slice Rye bread with half a tin tuna and cucumber with half a table spoon lite mayo

Late afternoon:
1 and a half scoop Diet Fuel
1 Green apple

Phedra cut slimpack – Berry Flavour njum

Dinner:
1 Piece Biltong
Hand full of grapes

Pure Protein before bed.

What a day, tired tired tired…

Top tips on cellulite management

Cellulite occurs in up to 95% of the female population. Cellulite does not occur as a result of being overweight – although weight can contribute to the problem – and many thin people also have cellulite. There is not a lot of forthcoming information or research on the negative effects of a low pH level, especially when it comes to one’s appearance and health status. An optimal pH level in the human body is 7.4, and an average is around 6.3 and many people are a lot lower. Many women are unaware that a body that is more acidic may actually help to cause cellulite amongst other health problems.

Adopting a more alkaline diet and ridding yourself of acidic foods may help reduce the appearance of cellulite. Here is a closing thought – one glass of a carbonated beverage has a pH of 2.5. You would have to drink 30 or more glasses of water with a pH of 10 to neutralise the effects of this! Raising and maintaining an optimal pH level could help you get rid of cellulite.

Top tips on cellulite management:
1. Any effective cellulite reduction programme includes cardiovascular exercise. Cardiovascular exercise is best performed early in the morning on an empty stomach at a moderate to high intensity. The benefits of a cardiovascular/ resistance combination based training plan have been proven to be most effective at long-term weight management and sculpting.

2. Cellulite is fat. It is stubborn because it gets caught between bands of connective tissue. In order to reduce fat, you need to alter your diet. A well-developed diet can only benefit your health.

3. Another important exercise element for cellulite reduction is strength and conditioning movements (resistance). Resistance training can include free-weights, machine and body movements to increase muscle tone and target cellulite prone areas. The compounded benefits of resistance training include an improved tone and definition, improved muscle function and co-ordination, and increased metabolic and thermogenic function as well as an improved bone mineral density, which can ward-off osteoporosis later in life.

4. You need to be aware that you have a goal to reach. Look at the bigger picture, but understand that there are many short-term goals to achieve first. Make sure that you are following the diet, training plan and using the right supplementation along your journey to a cellulite-free physique. Do an Internet search for a role model, and keep this picture on some ‘high-traffic’ areas in your home and office so that you are constantly reminded of what you want to achieve. This way, you will remain motivated.

Exercises that help reduce the creation and appearance of cellulite:

Squats:
1. Start with your legs a little wider than shoulder width apart. Keep your gaze forward, lift your shoulders up, back and around and stick your chest out. Your abdominal muscles should be gently contracted into your straight spine.
2. Bend your knees and lower your body, as if sitting down in a chair on a slow count of four. Do not allow your knees to extend past your toes. Keep your weight on your heels and stick your backside out.
3. Return to the starting position on a slow count of four. (Variation: When you return to the starting position, slowly lift one leg straight and behind you. Lower the leg back down and when your foot hits the floor, immediately begin your squat again and repeat with the other leg.)

Lunges:
1. Take a large step back so that your feet are staggered. Plant your front foot and lift your back heel so that your weight is pressed into the ball of the back foot.
2. On a slow count of 4, gently let both knees bend, being careful not to let your front knee go past your toes.
3. On a slow count of 4, rise back up to the starting position and contract the muscles in your backside and hamstrings.

Tip: Keep your torso straight, perpendicular to the floor. Don’t pitch forward as you lunge.

Isometric Exercises:
Isometric exercise means that the muscle contracts but doesn’t go through a range of motion. Here’s how you can do an anti-cellulite isometric exercise.While standing, contract the areas of your body that have cellulite, namely your backside hips and thighs. You should have your pelvis shifted slightly forward with your abdominals tightened in towards your lower back. Hold in this position for 30 seconds while breathing through your nose. Next, shift your pelvis back, sticking your backside out and contract all of the above muscles and hold for 30 seconds while breathing through your nose.

Finally, bring your legs shoulders width apart and lower your body as if you’re about to sit down. Stay in this position and contract your muscles for 30 seconds while breathing through your nose.

Plank-Raise Toner: Lie down flat on the floor with your arms by your sides. Put your feet up on a chair. Lift your whole body up from below your shoulders. This means that your head neck and shoulders will be on the floor and the rest of your body will be in a diagonal line (plank.) Try to have your lower body take your weight without putting too much strain on your arms.

Next, slowly lift one leg up slowly for a count of 10 seconds and lower slowly for a count of 10 seconds. Now switch legs and do the same. Keep your abdominals contracted while you do this.

Resourse: USN South Africa

Journal day 27: 13 September 2011

Ok, so I ended up not doing abs last night. 😦 Will just have to work it in today.

This is how my day went.

Wake up: 2 x Phedra Cut Ultra Stimulant Free

Gym Morning Session: Chest and Triceps

Gym: 5:40 am

Calories: 281 kcal

Calculated fat: 42%

Duration: 1 hour 22 min

Average heart: 118 Maximum: 160

Fat burn improving

This is what I did in the gym this morning:

Started with 5 minutes on the bicycle

5 min rowing machine

Back & Biceps

I added 3 sets of 12 Triceps bench dips

Skipping for 2 minutes

Triceps Push-downs: 37.5kg x 3 Sets of 12/15/15 reps

3 min Stepper machine

Breakfast Meal 1:

Original cooked Oats half cup

After breakfast:

2 x CLA 1000

1 Scoop Pure Protein

Mid-morning meal 2

1 Scoop Diet Fuel

30 min before lunch:

3 Phedra Cut SF

Lunch meal 3:

Rye bread, half tin tuna and half table spoon lite mayo and cucumber

After lunch:

2x CLA 1000′s

16:00 – 1 Scoop Diet Fuel

Dinner:

8 Californian Rolls Sushi – Avo and Salmon

Gym Evening Session: Cardio / Abs

Gym: 17:00pm

Calories: 246kcal

Calculated fat: 38%

Duration: 56min

Average heart: 123 Maximum: 154

Fat burn and fitness improving

This was overall a good day except for the part where we got a call out for fires at and around our lodge. The fires was caused by lighting and it was terrible…We just prayed for rain and at the end the wind turned and our farm did not burn. Thank goodness for that, I just feel really bad for all the other farmers who’s farms burned…

Have you started with with making lifestyle changes? Even though you don’t do the challenge start making changes somewhere.

Have a super evening all…

%d bloggers like this: