Stop waiting for the perfect time…Whatever it is take the first step, and if you are afraid DO IT anyway.
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Where do I begin to explain something that is beyond what words can describe. WBFF South Africa was without a doubt the biggest Fitness Extravaganza that this continent of Africa has ever seen. It was personally one of the best experiences I have ever had and a night to remember and treasure forever.
I have never seen such a well organised show and I take my hat off for all involved in the process and planning of making this such a prestigious event. The hours, days and months up to this event must have been hard work and dedication, only a team of masters could make it happen. Well done to Jaco de Bruyn, Chris McWilliams, Gareth Israel, Andrew Carruthers and then ALL involved behind the scenes, too many to mention but WELL DONE to each and everyone for making this a huge success. This is a team that I can say I look up to and who accomplish allot. They are not only the once making this sport recognizable in South Africa but also leading examples in the Fitness Industry, setting benchmarks with everything they take on. This was by far the biggest Fitness/Glam/Fashion/Bodybuilding show in South Africa and has definitely become the benchmark in the Fitness & Fashion Industry. Without them and all the amazing athletes this would never have been possible. Well done!!!
I was privileged to attend this day as a VIP guest and was honored to a have met so many amazing people in the process. As you all know I would have competed at this prestigious Fitness/Glam/Fashion Show but due to personal reasons I decided not to about four weeks out. I did have regret as the event came closer and had a personal battle between why I chose not to. But everything happens for a reason and by being obedient to what I know was right at the given time was all about to become worth it. When I got there everything made sense and I knew that there was better things for the given season that I was personally in. So the regret faded away of not stepping on stage for the first time and I became humble by the honour of getting to spend it at the “other side” of the stage.
So about my days leading up to the event. This was the exciting and fun part that every girl loves doing. Shopping, shopping and more shopping lol – who doesn’t love shopping for Outfits, Jewelry, Shoes, Make-Up, Hair Products for that extra shine, only to mention few. If a Women can get an excuse to go shopping or take some “me time” to be spoiled then she is happy…From getting a Caribbean Spray Tan at Beauty Studio Potchefstroom, Nails done, Eyebrows done, did a Brazilian, Colour and Hair Makeover, and then rounded off by getting my make-up done by Face to Face by Charlene Warwick backstage at the WBFF. Thank you for all of you, for making sure I looked beautiful on the day. I felt like a million dollars for myself.
Then the pre-judging started and I got to sit next to beautiful WBFF Pro Monika Coorey on the judging table who is all the way from Sydney Australia. We had so much fun and good laughs. It was a pleasure meeting you and Matt, your presence was amazing and the two of you are such a beautiful couple with amazing personalities.
I cannot wait to see you again next year to catch up. Good luck with the journey towards WBFF Worlds Las Vegas happening August 15th & 16th that will be held at the one and only The Cosmopolitan of Las Vegas for those of you who can or want to attend. I will be there in spirit to support you when you step on stage with your beauty.
Then the moment of meeting Sergi Constance… Wow what an honour. I have been following Sergi for some time now as he is a true inspiration when it comes to training, nutrition and consistency. He is definitely an inspiration when it comes to a ripped and toned physique and as you all know abs are my favorite ;-). He was on the judging panel at the WBFF S.A. Again I was blown away by his charm 😉 and amazing personality. It is leaders like himself in the Industry who lives by example of being the best version of yourself! It was nice to spend time with all of you.
Got my signed copy of one my Favourite Inspirational Athletes and my Favourite SA Magazine “Fitness His”. So let me tell you this girl is smiling all the way.
This is my Bikini and it came out ABSOLUTELY beautiful and just the way I had the picture in my head and even better. My concept was put to life by Katherine from Magic Bikinis – Thank you Katherine. It was great to work with someone that I can give a storyboard to and they immediately “feel” or see the end result! Believe it or not I received it at the event so imagine how eager I was to put it on and get on that stage lol ;-). There will come a time that I will shine and walk the walk but for now I’m blessed to have experienced a night that I will forever cherish. More amazing news to come about my next goal – so keep an eye out. Will share ASAP.
I met so many of the athletes who I followed and became friends with over social media. What’s amazing about this industry is that even though everyone is competing for the title there is still the true friendships and brotherhood that is formed amongst the athletes. The Spirit backstage was amazing, and it was so good to see everyone coming together sharing their passion and love for the sport! Was once again evident in the atmosphere and WBFF Fever before the event…
The ladies looked breathtaking and beautiful in their Evening & Theme Wear and the Guys were ripped and build like I have never seen before ;-). The line-ups was HUGE and I was blown away by the talent and physiques, the competition was tough. You could see the hard work and dedication of these athletes. Months of prepping leading up to the event! Well done to each and everyone. To those who placed, or who became Pro’s and those that didn’t place – CONGRATULATIONS. I believe each and everyone who stepped on stage that day was A TRUE WINNER and you can be proud…
Diva Bikini Model 35+ WINNER — with Lorraine Coleman.
Diva Bikini Model Short WINNER and BEST DRESSED FEMALE & NEW PRO — with Vanessa DeFreitas Wbff Pro.
Diva Bikini Model Tall WINNER & NEW WBFF PRO — with Jody Calitz Wbff Pro
Male Fitness Model WINNER and NEW WBFF PRO (Tall Class) — with Jacques Fagan Wbff Pro
Women’s Figure 35+ WINNER — with Vivian Goosen
Womens Figure Short WINNER
Womens Figure Tall WINNER & NEW WBFF PRO — with Lairen Terblanche Wbff Pro
Male Muscle Model WINNER & NEW WBFF PRO — with Gavin Perry Wbff Pro
Male Muscle Model TOP 3 & NEW WBFF PRO’s — with Jaco Moolman Wbff Pro, Gavin Perry Wbff Pro and Dean Mason Wbff Pro
1st Place Fitness Bikini u1.63 and 1st Place Fitness Bikini +35 – Lauren Zita Fick – awarded her Pro Card
Diva Fitness Model Tall WINNER & NEW WBFF PRO — with Monika Human
Mens Body Building Light Heavy WINNER — with Michael Appelcryn
Mens Body Building Heavy WINNER
Congratulations to all the New WBFF Pro’s
Then last but not least my amazing friend Pieter. I have known you for 7+ years and what a blessing it is to know a special person like yourself. You are an amazing person and I think everyone who knows you will agree with me that you are a true blessing to so many. You are always there to reach out to others. I value you as a friend and will forever do. Without you this would never have been such a special event. I appreciate your friendship and want to thank you for everything!
The Best of the Best competes with WBFF. This “slogan” became alive that day when all the athletes stepped on stage…I will definitely without a doubt be on that stage in 2015! I cant wait to be part of the experience only this time sharing my passion for the love of the Sport on stage. #FitFam #Beauty #Glam #Fashion
Hope everyone stays on track with their fitness goals and don’t backslide now…Better yourself and always strive to be the best version of yourself!
Keep it up, until we meet again
Crazy week or two with so much going on at the moment and I cannot wait to share it all.
How are things going with your new year resolutions / goals etc, are you one step ahead or maybe two steps behind? If two steps behind don’t worry its not to late. Get up, get back and give it your all.
Remember slow progress is better than NO PROGRESS!
So the holiday season is over and everyone is slowly but surely getting back to “reality”. Most of the time a “Holiday” is exactly what we all tend to do over the festive season – (often holidays) an extended period of leisure and recreation, especially one spent away from home or in travelling. A day of festivity or recreation when no work is done…Holiday comes with leisure and loads of snacking, socializing, drinking, eating more than usual. So now that the holiday is over it doesn’t mean all your temptations will be over and that is why we need to be realistic in setting weight loss goals from here. I would like to share a few pointers on how to get back on track.
* START by making sure you are well hydrated. Replace all your sugary / alcohol drinks with water and loads of it. Start by cleaning your system by drinking a glass of luke warm water with fresh squeezed lemon. This will kick start your digestive system and it is a great liver cleanser. There is so many advantages of lemon to the body but I’m not going into the details now!
* Then prepare your food in advance as far as possible. This will not only prevent you from driving into the first available fast food drive through! Remember fail to plan and plan to fail.
* Set a weekly goal. For example: I will attend gym 4 times this week and have one jog / walk over the weekend…Print a calendar and put it up on your fridge. Make healthy living FUN and part of your life. It doesn’t have to be a barrier to get to the gym – see it as a fun and effective way of stress relieve and let the feeling of accomplishment drive you!
* REWARD yourself: Yes you’re right I said reward yourself. Depending on your budget or what you perceive as a reward and let it be once a month where you go and actually “reward” yourself with a manicure / pedicure / sport massage / a nice t-shirt whatever it is. Set out 1 day in the month and stick to 1 reward per goal. This is a great way to stay motivated if you know there is something “at the end”…If it is pizza / food make sure the timing you have your meal is correct! Don’t over indulge in a pizza or dessert before you go to bed for example lol.
Start with small steps and in the end you will be a runner towards success in every aspect of your life! Don’t fear failure. Let everyday be a new day. Forget about the past and move forward!
One of the things I said to myself was that I want this to be my best year yet when it comes to Fitness / Nutrition and assisting others to reach their goals and to transform not only bodies but minds & lives. If I can be an inspiration or a motivation to one person to start their journey to become healthy, then I’m already happy and one step closer to my goal.
As you all know by now I have a passion for “healthy living”, nutrition & being a fit.
So I decided to do a 2 year Diploma in Sport Science…I just realized that I have such a passion for this and would LOVE to further my passion with knowledge, by being even more qualified to help individuals. This will be done part time, so where I will manage to find the time with my life / work / 1 year old hehe I don’t know yet BUT I WILL SUCCEED and live my dream one day at a time! I want to offer something different! Not just an average personal trainer you work out with leaving the gym empty handed, but rather equip and educate you in the process of what it is that you’re really doing! I will use my Design background and design workout log sheets for each client with a gym & nutrition plan specifically designed for you. It will be compiled either in a file or booklet format with a unique personalized program etc. This will not only motivate yourself to track your results / process but will also inspire yourself to look back on a “journal” to becoming the best version of yourself! I’m almost done with my Sport Nutrition & Supplementation Certificate so I’m excited to say the least :-)…Busy busy busy
Then: GREAT NEWS for Potchefstroom!!!
Myself and Perfect Pulse have just finalized the details for the “Perfect Pulse Truth about Fat loss Nutrition and Exercise Workshop”. We will be hosting it on the 15th March @ Willows Garden Hotel Potchefstroom. 82 Govan Mbeki Drive and we will be starting at 10am sharp. Please contact me Claudine on 082 555 2174 or e-mail email@example.com to book your place. Once you know the truth, you will see just how easy it is to achieve that dream body and maintain it WITHOUT dieting. It is time you know the truth….see you there!!!! It is R150 per person and believe me when I say this will be the best investment you can make for yourself!
Hope to see you there…
I had to share this with you all. My baby girl is so cute she is “at a stage” where she copycats everything I do and when I saw this picture of us (which I never thought I would share) it reminded me of her = mommy & baby TEAMwork lol
You must have a blessed week and remember to get up and give it your all. Set goals and believe in yourself!
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!
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,
This is what I did this morning, and let me tell you my legs is like jelly at the moment 😉 but loving it. What body part do you train on a Monday? Do you have a routine or set program? Every week same muscle group same exercise on same days? I get bored way to easy so I love variation in my routines and different exercises on different days. I print my log sheets out per week and go through them the night before my workout. This works great! My body is always guessing!
Well if you must still hit the gym today – Enjoy it and give it your best. Always train as if it is your last day!
7 minutes on the stepper
4-5 warm-up sets of 10-12 reps
3 sets to failure in 12-20 reps
2 warm-up sets of 15 reps
3 sets to failure in 12-15 reps
Lying Hamstring Curl
2 warm-up sets of 15 reps
3 sets to failure in 12-15 reps
2 warm-up sets of 15-20 reps
2 sets to failure in 15-20 reps
2 warm-up sets of 15-20 reps
3 sets to failure in 20-30 reps
Cardio – Cool down
12 minutes incline walking on treadmill
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!
Some photographs from the weekend:
Then we spend a few days at Sun City with my husband and amazing friends/cousins! Thank you Sergio, Larissa, Gino and Chantelle it was great fun and would love to do it again! I must confess that my diet was not all clean and there was some drinking involved! I did however manage to do an 11km run the one morning and a 12km run the other morning. Must have been driven by guilt to go for a run after only a few hours of sleep ;-). I did make the healthy choices wherever possible so did not go all out eating unhealthy! I had my water during the day, decaf coffee with Xylitol, my fruit, rye bread and oats with cinnamon in the mornings. It was only in the evenings that I had Nandos. One thing is a given fact and that is that alcohol is a HUGE SET BACK when it comes to training! I am not a drinker so have never really been affected by it throughout my diet but I had a few drinks while at Sun City and could feel the effect. Again, not overindulging but 2/3 drinks per night is something my body is not use to. I could feel a MAJOR difference in my running/endurance ability.
The few days spend at Sun City was absolutely amazing – We watched a show at the Barnyard, had an awesome New Years Eve at the Valley of the Waves, got a nice tan at Vacation Club and Valley of the Waves and the evenings was filled with great entertainment and some clubbing ;-). The days were filled with lots to do and we had great laughs. The few days spend there was exactly what I needed!
Then today 2.01.2011 the start of the LiveFit trainer:
Those of you doing this program with me how was your first day? It was great to be back in the gym today!
I must say it is a MAJOR challenge for me not to do cardio or to not be able to run my 4-12km a day! The one thing I did not cut out is my skipping between sets. I don’t skip as much as I used to but I did do a few sets of minute skipping between sets just to get the heart rate up a bit! Obviously the more fit you get the harder it becomes to get the heart rate up and the less calories is burned if not done correctly! Diet wise I still had to do a lot of prepping on the food side. I went to get a few things today for it was not possible to get everything before we left to Sun City. It is a challenge to follow the LiveFit diet to the T for there is a few things that are not available in South Africa… But I will see how things go as I go along with the 12 Week Trainer.
I do not have much weight to lose for I already reached my goal weight with the completion of the USN 12 Week Challenge, I have 1kg or so to lose so my focus will be on some muscle gain and serious toning/cutting at the end of Phase 3!
This program is aMaZiNg for those that want to lose a lot of body fat and weight so stick to the program it does work that I promise you!
Would love for you to share your thoughts as you go along.
HaPpY tRaInInG everyone
Hi everyone, sorry for being quiet on the blogging side of things but I have been really busy working on compiling the LiveFit training log sheets and spend allot of time prepping for the Challenge starting on 2 January 2012. So are you excited already? Well I am SUPER excited and can’t wait to start this challenge with all of you…2012 will be your best year yet! How is your motivation level over the festive season? I must admit it’s been a tough week or two. Diet/Food wise there is no problem but oh my when it comes to my craving for sweets it’s another story.
Training wise things is going great. I’m taking it easier now; only to hit it hard again on Monday 2 January 2012. When I say taking it easy I mean trying to stick to 1 training session per day and not the usual 2…
The first phase of the Challenge will definitely be a HUGE challenge for me when it comes to the no cardio part but I just HAVE to do it. I am a little cardio junky who loves my running/zumba/mountain biking etc. but if that is what it takes I’m doing it.
Then I have been approached a few times and asked if I will compete in the fitness industry next year. After long thinking and pondering about it I have decided that I will give it a try ;-). The first competition is in April 2012 and by that time we will finish the LiveFit program and definitely be ready to hit the stageJ. So will you compete next year? The Challenge will end 26 March 2012 do you have any rewards set in place for achieving your goal? This is a great way to stay motivated.
Post a comment here if you will join in on the challenge. It is always better to have a support system and close friends/family/online friends who can encourage you at times when it gets tough. Believe me it does! There will be days that you feel discouraged, tired, bloated and irritated. Those days are the days where you need that support system, so follow the blog and let us help each other. For those of you that don’t already have MyFitnessPal get it today. This is a wonderful app to keep track on your food dairy, calories etc. You can add me if you like then we can share our food dairy etc. My user name is ClaudineKidson on twitter and bb.com and MyFitnessPal.
Supplementation wise for those that asked: I will carry on using my USN products and will keep you posted on what I will use. I’m still deciding though. If you have any questions about supplementation please feel free to post your questions here.
Tomorrow will be my last day at the office for this year, or NO wait I work on Christmas day 😉 but that’s ok after lunch is served I’m officially on holiday. I can’t wait to take some time out and to get a good rest. We will spend some time with family at the Lodge and then a few days at Sun City Resort. We have a Christmas Lunch at the Hotel every year and the Menu looks amazing I have to say. This will be the one day that I will enjoy the menu – Even though I will NOT over indulge I will enjoy it! What will you do on Christmas day? Remember the food can be overwhelming on such a big family gathering/occasion but DONT over indulge and make up for all the food you did not get to have throughout the last couple of months ;-). It’s not worth it…Be one step ahead in January. As I’m typing this paragraph it’s as if I’m preaching to myself here.lol
Well I just wanted to let you know I’m still here (on the blog) even though I don’t post every day… It’s time for me to get back to work on Phase 3 – Will keep you posted once it’s done.
Have a blessed day and if you are on your way to your holiday destination or to family/friends be safe. Drive save and stop next to the road for some stretching…
Ok so I have some news to share with you…I get ALLOT of requests on training programs, nutrition etc and have decided to start a dedicated page on my blog where I will share my training programs, tips and diet exactly to the T.
The more great physiques and good health there is out there the better!
The first time around on my 12 Week Total Body Transformation I was rather clueless on where to start and which gym program to follow etc. Well I have found the most AMAZING / BEST program yet to accompany you to a 12 Week Total Body Transformation! This is for men and women!
I did not follow the eating plan but I have decided to redo the LiveFit trainer from Jamie Eason starting on the 2 January 2011 and would love if you join me for the 12 weeks.
I will upload every exercise, training log sheet, diet for the day. This will be like a portal where all the information will be shared and where each one can interact and share on how you have experienced the day. This is a GREAT way to encourage each other by staying motivated and dedicated!
I however want this to be interactive, so what do you think?
This will require dedication and hard work from my side so I am interested in your feedback if this will be worth it?
Day 5 of cutting program: Friday Training: Back, Biceps and Abs
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 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 firstname.lastname@example.org 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.
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
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!
Tuesday 22 November: 23 minutes
– 151 kcal burned / 28% Cal Fat
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
– 189 kcal / 31% Cal Fat
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
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:
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
- 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
- Advanced training analyzing
- Training Diary
- Training Load
- Training programs
- 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
- Graphical target zone indicator
- Heart Touch – button-free operation of wrist unit
- Zone Lock
- Zone Pointer
- Date and weekday indicator
- Display text in English, German, Finnish, French, Portuguese, Spanish, and Italian
- Dual time zone
- Key Lock
- Low battery indicator
- Time of day (12/24h) with alarm and snooze
- User replaceable battery
- Water resistant – 50m
Friday 25 November
Dumbell Shoulder Press: 3 Sets x 15 reps
Bent over barbell row: 3 Sets x 15 reps
Side lateral raise: 3 Sets x 20 reps
Standing calf raise: 3 Sets x 30 reps
Wide Push Ups: 3 Sets – 20,15,15
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…
Hi everyone sorry if I was a bit quiet these last couple of day I was just so busy with functions and work that I just didn’t have the time to update my blog. 😦 How was your weekend and how is your week so far?
I can’t believe that my challenge end date is on Thursday (10 November), this truly feels so unreal. Those about to start the challenge believe me 12 weeks go by fast…
Today is day 6 of my dehydration cycle and I was fine up to today but I am really starting to feel tired and don’t know where I will get the energy to go to gym again this afternoon. Will just have to ;-).
I started writing my winning report and will deliver it to the USN head office on Monday, the day before I leave for my Ballito holiday. I am so looking forward to this I can’t tell you how much I need this break and to spend some good quality time with my hubby. I booked my two yorkies into a kennel in Ballito and man is this a stretch. At least they will be close by and I can go and pop in whenever! They are my babies and I love them so much. I can’t leave them behind for I have no one that can look after them or whom I trust enough ;-). This 12 weeks was lots of commitment, focus and allot of my time was spent on the success of this challenge that most of my energy went into it.
Remember today that Balance is KEY! Take the time to focus, set goals and plan ahead but focus on where you are today.
The end date of this 12 weeks: Believe it or not but I am happy and sad at the same time. I definitely have to set some new goals, for this is sometimes a good way to stay motivated and always good to set some goals and to have something to work towards!
I must honestly say that even though I have worked so hard over the last 12 weeks I am still not at the point where I want to be. There is still hard work ahead and my training program will definitely be adjusted to reach my goal physique. I am actually looking forward to slow down with my training program in the way that I was in such a hurry to reach cutting phase that I skipped a big part of my Phase 2!
After the challenge I will sit down and really do some research about some nutritious meals. Living healthy doesn’t need to be distasteful. There are so many good recipes out there that are very healthy. I can’t wait to try making Jamie Eason’s Protein biscuits etc. You have to make your diet interesting so that it is a lifestyle and not a “diet”. The moment your head think diet you can be doomed for failure.
I will definitely upload it on my blog once I have compiled some good recipes. Do you have any to share?
Training wise this last week was great; see my training log. The intensity is tough and I must say I am looking forward to my holiday next week. I will have to jog every morning and evening for I cannot get to the gym where I am going! I do have hand weights and yoga matt for my abs sessions so will take this along. At the moment my routine in the gym is more like a circuit with different exercises and 4 sets each repeated with 20+ reps then rest for 2-5 minutes and repeat for 4 sets! Obviously a drop in weights for the repetitions is much more!
This week I will do two muscle groups per day. For example Back/Abs in the morning and Chest/Calves circuit followed by some cardio in the evening. This is an exciting phase of the training program just wish I had a week longer for this cutting phase but oh well what’s done is done! I may be too hard on myself, for it really feels like my progress slowed down over the last 2/3 weeks!
Although I am the one preaching about throw out the scales now I am on it every other day.lol. Maybe because of my last measurements that was such a disappointment and with Gareth telling me they made a mistake and I must go for a second measurement that I am under 10% fat! Well I didn’t go for a second opinion will just have to see on Thursday!
So I just spoke to my photographer about our shoot on Thursday and man I am so excited and nervous at the same time. His brainstorming some ideas with me that I really like, but will have to see what we decide to do :-). Love it when creative’s come together. So my final measurement is on Thursday morning 7:00am and even though I don’t think there is a major difference in my measurements I will just be positive and see! My photo shoot will be after measurements!
I just realized that this 12 week challenge may come to an end but living healthy and reaching my ultimate goal does not have a deadline! From here I can only look better and take my time to reach my ultimate look.
Take every day as it comes and set some goals for yourself and realize that every decision you make now will have an effect later.
Here are some tips on 10 Ways to stay motivated. I got it from Jamie’s site
Make Working Out a Key Part of Your Life:
Schedule it in, and put it on your calendar. Make it a real commitment. It is a lifestyle change, not a temporary fix.
Choose a Convenient Gym:
Choose a gym or a place to work out that is convenient and close to you.
– Set Attainable Goals Instead of saying, “I aim to lose 40 lbs” or “gain 10 lbs of muscle,” set weekly and monthly goals to increase your reps or weight and/or increase your cardio.
Start Off Slow:
Don’t go in and work out so hard that you make yourself too sore to move. Focus on form and getting into the groove.
– Vary Your Routine Doing the same thing over and over will likely result in a plateau. Try to change your sets, reps, weights and/or rest period between sets at least once a month.
Keep a Journal:
Keep a journal and hold yourself accountable to making improvements. How will you know when you get there if you can’t remember where you’ve been?
Use the Buddy System:
Train with a friend to keep up the energy. There is nothing like some friendly competition to spur a good workout.
Hire a Trainer or Coach:
There will be days when the last thing you’ll want to do is spend time at the gym. A professional knows how to motivate you on those days, and you will be more likely to go when you’re paying someone.
– Be Patient Make a promise to yourself to stick with it for at least 3 to 4 months. Consistency is key! Mark your calendar at the 3 or 4 month mark and if you stick to it, reward yourself with a new outfit or a vacation.
Get Enough Sleep:
Lack of sleep will derail your training program faster than anything. You will likely overeat to compensate for energy and/or skip the gym all together.
Hi everyone today was a tough day…I am on my stimulant free day and man do I get tired on these days? I definitely need a pre-workout on stimulant free days, just for the extra focus!
Because of my starch/carb dropping the energy levels are low but just keep telling myself it is ok and that it is essential for the last conditioning to take place. I am in a stage where I need to be so FOCUSED and not to let my mind let me think any different! The mind is powerful and you need to get to a place where you can decide what you meditate on. It will get hard, you will get discouraged at times but that is when you need to focus and focus once more.
Don’t put your confidence or source of motivation in other people for you definitely not going to get it there! Get focused by your own willpower!
I took my “ouma” for some grocery shopping today and man it felt like torture looking at all those muffins/chips/donuts etc. I was so hungry at the time and she didn’t make it any easier by offering some of her “treats”. Never the less I did not give in to temptation and I am proud to say that. It is so easy to give in to (unhealthy) snacking but you have to stay strong when temptation steps in.
These last few weeks are only the beginning for me and being serious about fitness. There was nothing like the feeling of reaching Elite Fitness on my Polar training watch! This may sound stupid to some but this is another goal that I set for myself way back. I never reached it for I did not train correctly. I was either over training in the wrong Zones or did too much High Intensity training. This is not always the answer guys! You have to learn to know your training zones for your results to be efficient! Getting into competition shape for the first time ever is definitely a learning school for me. I look at bodybuilders/fitness athletes in a way different perspective! I have respect for the ones competing in the fitness industry, for let me tell you it is hard work and perseverance is absolutely KEY!
So training wise I did Cardio in the morning, Chest/Shoulders for the afternoon followed by an Action Netball game (this was not planned). Don’t know if you remember that I told you I do Action Netball for the fun of it, but then I had to stop a few weeks back for my shins gave me problems and I could not take the risk for this to affect my competition preparations! But then they asked me so nicely yesterday to come and help out that I could not say no! It was great fun though but today I feel the shins again! After the challenge I will definitely take the time to see someone about this!
Training Morning: Cardio
Gym: 5:43 am
Calories: 363 kcal
Calculated fat: 30%
Duration: 58 min
Average heart: 139 Maximum: 168
Training Afternoon: Chest and Shoulders | Action Netball
Calories: 667 kcal
Calculated fat: 24%
Duration: 1 hour 52 min
Average heart: 137 Maximum: 191
Max performance improving
Diet for the day:
6 Raw Almonds
1 Serving Whey Protein
10:00 Serving – 1 Serving Whey Protein
100gram steamed fish with green steam it veggies (broccoli and cauliflower)
15:00 Afternoon Snack – One serving whey protein
After Netball: 1 Serving Whey Protein
100 gram grilled fillet
1 Cup Mixed Steam It Green Veggies with cauliflower and broccoli
Green Salad with avo
“Unless you change how you are, you will always have what you’ve got. We can have more than we’ve got because we can become more than we are.” – Jim Rohn
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:
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.)
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 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.
Hey all happy Monday…New week, new challenges and new beginnings
How was your weekend?
Be motivated this week, give it your all. We all do get the off days, I know that believe me but that is why we have each other…to encourage each other in tough times.
I bought Phedra Cut Slim packs today and I can’t wait to drink it.
Today and tomorrow are my stimulant free days – so no xt’s for me ;-). At least now I have something to look forward to on Thursday…
Training wise it’s going ok. I really do feel discouraged at times when I walk out of the gym with 200kcal burned and no sweat. It just doesn’t feel right for a cardio junky like me. 😉 I know I must take my eyes of from the calories burned etc but it just doesn’t feel good! I am seriously going to read up on this matter for I need to know what is it that makes your gym workout as effective as possible and worth the effort. I can not lift the weights heavier to get my heart beat up. I cannot do more reps than I’m already doing…So what is this that’s getting to me! I will just have to go figure.
This is what I did in the gym the last two days:
Morning Session: Back and Biceps
Gym: 5:52 am
Calories: 290 kcal
Calculated fat: 41%
Duration: 1 hour 6 min
Average heart: 120 Maximum: 166
Fat burn improving
Evening Session: Legs and Calves Not all of it though
Gym: 17:32 pm
Calories: 254 kcal
Calculated fat: 37%
Duration: 54 min
Average heart: 123 Maximum: 167
Fat burn and fitness improving
Morning Session: Shoulders and Abs and the rest of last nights legs (Seated Calf Raises, Squats)
Gym: 5:54 am
Calories: 199 kcal
Calculated fat: 48%
Duration: 1 hour
Average heart: 109 Maximum: 152
Fat burn improving