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New year and new goals…

So after a month or 3  “off-season” I’m back and ready for this year more than EVER! Back to “clean” eating & pumped training. Ready to be fit, healthy, strong & toned, are you?!

This is me now :-), don’t look at the hair & make-up cause theres none haha, had a good sweat!

Bring it on

I don’t know if it’s only me but oh my Holidays just make me gain weight! I went all out this holiday and believe me when I say I overindulged in sweets, “good” food NO NOT HEALTHY food 😉 and then of course the more than usual “social” drinking.

I do believe we all let go at some point the question is just will you get back to what is best for you? Do you have any goals or resolutions? I don’t normally have resolutions but I do have goals.

One of them is that I want to be fit to enter a race or two in running and Mountain biking. So I started running again and its GREAT! Going slow but I’m super motivated to get back to where I use to be at and even at a better pace!

Then there is some EXCITING things lined up and I will share them with you as soon as everything is finalised!

Let this be your best year yet. Stick to the plan and don’t be a January / February gym attender, but let this be a year of consistency and dedication. Don’t set unrealistic goals and set yourself up for failure by not achieving them.

Get a plan and stick to the plan…Let everyday be a journey to a healthier & happier you!

Do you have any goals? Please do share them.

Have a super week,

Claudine

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Keeping it up…

Helloa all my fit and fabulous blog friends & followers,

I’m so back and ready for action ;-)…Yes I know I have only been recently back in the gym but I am super excited about every day ahead…

So what happened? The whole pregnancy, weight gain etc was a HUGE adjustment and to be honest for a while there I did not know how to cope with all the changes taking place inside/outside my body ;-)! For some reason I’m just gaining weight at the speed of light and I started to feel more and more self conscious about the fact that I have a definite baby bump at 12 weeks 3 days! My thyroid medication is consistent and its not as if I’m eating for 3 😉

But yesterday when that little voice inside my  head said don’t go to the gym, you look fat/bloated and and and, I decided to silence the voice inside my head and to just DO IT!

And you know what it was the best decision I could have made…Yes I’m the fattest that I have ever been but that wont keep me from being fit and healthy! Have you been through something similar? If so please share with me.

I decided to take it one step at a time and just to enjoy every moment of it…I don’t have any pressure in the gym as I’m no longer working towards competing for now! It is still sad to see everyone getting ready/planning for the Body Beautiful South Africa – But hey next year is going to be a BIG YEAR :-)! Are you thinking about competing / are  you currently prepping for a competition?

I’m starting with the Shape 5 week 5km challenge – Imagine a few months back I was comfortably running a 10-15km run. Where my challenge was – being so fit struggling to get my heart rate up I’m now struggling to keep the heart rate down.hehehe amazing how things change and how we adjust!

This is what they say about it:

In a normal, uncomplicated pregnancy, your resting heart rate will elevate by 15 to 20 beats per minute. As is the case with all of the major organ systems, cardiovascular changes that take place during pregnancy are believed to be triggered by hormonal signals, primarily increases in progesterone and estrogen, which alert the body to the presence of a fetus. These changes begin in the first trimester.

Why Does Heart Rate Shoot Up?

Changes in your circulatory system gradually occur after you conceive. The change is to fulfil the requirements of extra blood in your body to nourish your baby. The blood during pregnancy circulates through placenta to ensure the supply of blood, oxygen and nutrients to the developing fetus in your body. The cardiac output of your heart increases by 30-40 percent and your blood pressure decline slightly as more of your blood is aimed at the uterus, kidneys and skin.

Exercise

It used to be that pregnant women were advised not to allow their heart rate to go above 140 beats per min during pregnancy. However, in 1994, the American College of Obstetrics and Gynaecology changed its recommendation because there was no evidence that a heart rate greater than 140 beats per min was harmful for the mother or baby. Instead, pregnant women should use their perceived rate of exertion to measure intensity, and aim to exercise at a level that allows them to carry on a conversation while exercising.

Read more: http://www.livestrong.com/article/187305-the-normal-pulse-rate-during-pregnancy/#ixzz20Dstjkvs

So that explains the fact that before I know my heart rate is 135-140 bmp while exercising! lol

Just thankful to have my Polar FT80 to monitor my heart rate while working out!

If you don’t have a heart rate monitor yet and you are serious about working out / gym / running I would definitely say it is worth every cent!

Great feautures like

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

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

Keep your heart healthy by living a healthy lifestyle and by following a good nutrition plan!

Well we will be visiting the doctor tomorrow to visit baby Kidson so I’m super ExCiTeD. Will keep you posted!

Have a super day and let me know what you are up 2 by commenting below the post…

Claudine

Nike Lunareclipse 2

Ahoi friends how was your weekend?

I had a fabulous weekend and will tell you more about it later, but first I am so excited to share my new Nike running shoes. I’m in love with them and while having a few pairs of training/running shoes this is definitely my best ones.

What is your favorite running shoes or brand?

Well at the moment Nike is my favorite brand and I love the comfort their shoes offer.

Time for some serious miles ahead, who is with me?

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Dynamic Fit eliminates the space between the foot and the shoe for unparalleled comfort, no matter the foot size or shape.

Get back to the things you love!

Ok friends I know I have been quiet and you must think I disappeared from the earth but hey I haven’t and I am still here…

How are you guys doing?

I have been busy busy busy this last few weeks! To be honest I think over committed will be the right word to use. I also got side tracked by not being focussed enough but those days are over and its time to refocus and recommit.

I’m the one preaching on keeping focussed and then I fail at times as well. I can paint pictures here of the ideal 100% lean diet and never failing but that will NOT be the truth and I will only lie to myself 😉

Things do get tough at times but we just HAVE to get up and try again. For some reason we are always easy to feel condemned or to be extremely hard on ourselves that we sometimes feel like failures before we even start!

Have you felt this way before – I want to encourage you today to put those thoughts behind you and lets get working on a healthier lifestyle and mindset “most important”.

Yes we will at times give in to temptation – but don’t let this take over your mind and shift your focus from where you’re heading at…

If you snack/have a sweet or whatever the case might be stop refocus and let the next choice be a healthier one. Don’t see one cheat or failure as “Oh well I messed up today I might as well go on and start fresh tomorrow / Monday!! Its normally the crap you put into your mouth after the one thing you initially craved that is what messes up.

This is what I’m keeping myself busy with:

I joined a challenge: 10KM Challenge Program from Shape Magazine – Why don’t you join me, this program will help you to correctly train for that first 10km mark…

Do you know what running can do for you? Click on the link to read the article and be sure you will make the decision to start running 😉

Pointers on what running can do for:

– Keeps wrinkles at bay

– Makes you happy

– Controls cholesterol

– Helps eliminate cellulite

– Leads to better sex

– Boosts your immunity

– Keeps you young

– Burns off the kilograms

– Lengthens your life

– Gives you energy

– Strengthens your bones

– Makes you clever

– Helps you sleep better

– Builds confidence

Who needs more facts to convince you on incorporating some running into your program?

http://www.shapemag.co.za/fitness/what-running-can-do-for-you-2/

Who wants to join me on this challenge? Click on the link to register I did!

http://www.shapemag.co.za/challenges/10k/?signUp=true

Then I enrolled for a Sports Nutrition and Supplementation Course

This is so interesting and I’m learning something new every day. The body is an amazing thing and to keep it correctly fuelled is so important.

The reason I started this course is that I want to know as much there is to know about nutrition. I want to know how the body works and what is required on a daily basis. I just reached a point where I am tired of asking others what is clean/healthy/ good options to have. I want to be the one in the position assisting others to know what is a good balance…

So this takes allot of effort to make time for but all worth it I believe!

Then my hobby and passion…Time came to get that camera out of the bag and time to take some photies…

I got a new baby to my collection and cant wait to get into Photography again. Even though Photography was a main subject when doing my degree with a added part time diploma course I did – This is definitely not enough to stay into the game…

Photography is something that must be part of you, you must be creatively inspired to see compositions and by being inspired and driven with the passion and the love of it!

I haven’t taken photos for months and I just realized how much I have missed it. I really want to spend more time behind the lens and to make a point to capture those beautiful things I sometimes can carry over through words only…

What is your passion or hobby or what do you love doing?

Do you still spend time doing what you love most or are you so busy with work, family organizing the kids, gymming that you don’t make time for it??

Get back into it – Doing what you love doing is a great way of getting rid of stress etc.

Share your hobbies here would love to know what you do to keep busy 😉

Their is so much more I’m busy with at the moment but no time to bore you with all that…

What is my message for the day?

If you failed get back up.

Look deep within your heart and get back to the deep need for the things you enjoy in life.

Make time for yourself

Focus on YOUR wellbeing

Strive everyday to be the best you could be

Make the right choices

And last but not least and this is for myself:

LEARN to control your mind and thoughts and don’t give in to the things that is not worth giving into. Don’t be an emotional eater. You are stronger than that.

Come on lets do this.

To a healthy journey ahead!

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.

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:

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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

Running

I had a nice run last night. I took it slow. I must say I prefer road running to the treadmill but I still enjoyed it never the less!

Do you like running?

This is my running program/goal for the week:

First run for the week: Thursday 13 December 2011: 

First 10+ km ever, feeling SUPER chuffed

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

First-10+ km ever

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

21-25 November 2011

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

Monday 21 November: 49 minutes

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

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

Breakfast: ½ Cup Whole-wheat Pronutro

10:00 Apple with 1 Scoop 100% Whey Protein

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

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

1 Peach

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

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

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

Wednesday 23 November: 27 minutes

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

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

Breakfast: 4 tbsp Oats and cinnamon + peach

Lunch: 80 gram Grilled chicken salad + Apple

Snack: Protein Fuel 25

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

Thursday 24 November: minutes

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

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

Here is a review on it if you wondered:

FT80 Polar watch review:

Polar FT80

Body measurement features

Automatic age-based target zone – bpm / %

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

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

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

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

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

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

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

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

Data transfer

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

G1 GPS sensor features

  • Distance – training and total

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

  • Speed/Pace – current, average and maximum

Polarpersonaltrainer.com features

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

Recording features

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

S1 footpod features

  • Distance – training and total

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

  • Speed/Pace – current, average and maximum

Training features

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

Watch features

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

Friday 25 November

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

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

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

Air bikes: 3 Sets x 30 reps each side

Skipping in between: 4 x 1 minutes

Afternoon run on treadmill: 6.88km

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

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

Have a super one…

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