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Journal day 54-55: 10-11 October 2011
Hi everyone,
So how is your week so far? It feels great to be back in the gym and my training program is getting more intense, just the way I like it.
Thursday will be the end of Week 8 of my challenge and it is measurement day again. I think my body have reached a point where things will go slower now… This is what I think but will have to see the results.
I’m focussing on going into muscle gaining phase and then the last stretch will be cutting/toning.
I started using my pure creatine today:
Creatine serves as a high energy bond in muscle and nerve tissues for maintenance of Adenosine Tri-Phosphate (ATP) levels during muscular contraction. The power provided by Creatine Monohydrate is unmatched in its ability to boost your muscle’s training intensity and endurance. Creatine supplementation has further proven to buffer lactic acid build-up during training and enhance muscle recovery.
- Increased strength
- Increased power
- Increased glycogen loading
- Improved workout endurance
- Increased muscle growth
This will be my focus now. My aim of the competition is not to see how skinny I could get but how toned/fit and active I can be. Yes it was of course necessary to lose those extra kilograms but now it’s time to start with building those nice lean muscles and definition that I want.
I cannot believe there is only four weeks left of this challenge wow time flies! This last 8 weeks have indeed been a lifestyle/transformation for me as a person.
Monday 10 October 2011 – Back / Cardio
Gym: 16:34 pm
Calories: 470 kcal
Calculated fat: 40%
Duration: 1 hour 20 min
Average heart: 134 Maximum: 172
Fat burn improving
Diet for the day:
Woke up: 2x Phedra Cut Ultra XT
Breakfast:
Half cup cooked oats
2 CLA 1000′s
Mid morning Snack:
1 Scoop 100% Whey Protein
30 minutes before lunch:
2x Phedra Cut Ultra XT
Lunch:
1 Slice Rye bread with half a tin tuna and cucumber with a table spoon fat free cottage cheese
Late afternoon:
1 Green apple
Avocado
Phedra cut slim pack – Berry Flavour
30 Minutes before dinner:
3 Phedra Cut SF
Dinner:
100 Gram lean mince, mushroom and mixed veggies
After Dinner – 2 CLA 1000′s
Tuesday 11 October 2011 – Chest and Abs
Diet for the day:
Woke up: 3x Phedra Cut SF
Breakfast:
Half cup cooked oats with Cinnamon
2 CLA Green Tea Capsules
Mid morning Snack:
1 Scoop 100% Whey Protein
30 minutes before lunch:
3x Phedra Cut SF
Lunch:
Small skinless chicken fillet, mixed veggies,medium potato and green salad
Late afternoon:
1 Serving Diet Fuel
Dinner:
12 piece sushi -Rainbow rolls (4), fashion sandwiches no mayo and smoked samon (8)
After Dinner – 2 CLA Green Tea
Journal day 51-53: 7-9 October 2011
Hi everyone, so how was your weekend? Almost Monday again and man am I looking forward to this coming week.
This was a tough week and things were just crazy with the whole Aardklop festival and everything going on in Potchefstroom.
About my weekend…I did not get to the gym which is TERRIBLE and I feel so guilty about it. Was just not in the mood at all after my failed training session attempt on Friday morning. There was no cardio classes e.g Zumba etc at the gym because of Aardklop so this in itself was a challenge for me!
Then on Friday evening I ended up having max 3 hours of sleep – this is a big no no for 8 hours sleep is a crucial part of the challenge. It is now Sunday and I still feel tired and out of my routine. I can say one thing that I can be proud of and that is no matter what the circumstances were and the fact that I was confronted with all the temptations there could possibly be I DID NOT CHEAT ONCE! I stuck to my diet and focused on my challenge 101%. When going out with my friends not having 1 drink only water for me was a well done 😉
I did decide to go to the Look and Feel good expo today, and I have to say even though I expected so much more it was worth it at the end…I end up at the Sandton Convention Centre this morning thinking the expo will be held there, don’t know how I got that wrong hiehie. I really hoped to meet Gareth at the USN stand today but he was not thereL. The reason why is because he knows my progress and I have been in contact with him throughout the challenge and he would’ve been the one that could answer some of the questions I had. But never the less I met some awesome people there and the “tasting” of the readymade PROTEIN FUEL 25 oh man that is the best taste ever! Really loving it, wish I could buy a box of it hehe. You have to try one.
Amazing drink
One disappointment was that I really thought they would have like a sushi bar or something healthy when it comes to food. BIG MISTAKE not packing my lunch pack…Thank goodness I had my shake there so that was what I had. 2 Diet Fuel Shakes one at 10 and one at 3:30.
Then the highlight of my day is the fact that I met Nicole Seymore. She is such an inspirational figure in the fitness industry and what an amazing personality. You will see her two month training program under my resources page.
Me and Nicole Seymour
I can’t tell you how bad I want to become an Ambassador for USN South Africa. I would love to be an inspirational figure and to motivate other women to become the best they can be. This week Thursday will be week 8 of my 12 week USN Challenge and I am a changed person. Words cannot describe to you how I feel as a person even though I still have a long way to go and my target/goal that I want to reach will require much more work, I’m still on my way to a better me.
I will NEVER, EVER go back to the lifestyle I used to live. Let us help each other to change our lives one day at a time. Remember you can be an inspiration to others while living the best life you could. Your family, friends and community will soon follow in your footsteps.
Believe in what you do, believe in yourself that is the most important thing! Have the healthy confidence that God intended for you to have.
The most interesting girl in the room is not the prettiest one, or the smartest, it’s the one that knows her worth! For all my girls out there!♥ “Kim Dolan Leto”
Diet for the day:
Woke up: 2x Phedra Cut Ultra XT
Breakfast:
Half cup Wholewheat Pronutro
6 Almonds
2 CLA 1000′s
Mid morning Snack:
1 Serving Diet Fuel
Lunch:
2x Phedra Cut Ultra XT
Lunch:
1 Serving Diet Fuel (There was nothing healthy at the look and feel good expo) / or lets say nothing that is in my diet 😉
Late afternoon:
1 Had my toasted rye bread with very little peanut butter (sugar free) with 0% fat caramel syrup. This was truly amazing and the best lunch meal in the last 6 weeks hehe. Don’t know if the peanut butter etc is allowed but it was amazing.
2 CLA
Four o clock:
2 Phedra cut Ultra XT
30 Minutes before dinner:
3 Phedra Cut SF
Dinner:
80/100 gram lean mince with muschrooms and veggies.
After Dinner – 2 CLA 1000′s
This will be an awesome week coming up, can’t wait and accept each day as a gift and make a difference!
Journal day 48-50: 4-6 October 2011
Hi all my loyal blog followers, I’m so sorry for neglecting my blog the last two days but as mentioned in my previous posts I’m hectically busy with the Aardklop Art festival.
My hours are hectic and when I get back home after gym I’m really just to tired.
Gym is awesome and Phase 2 of my program is really on another level. The intensity is much higher.
How is your training going? This week we dont have any cardio (Zumba) classes at the gym and this is frustrating. I love my Zumba workout…Next week everything will be back to normal and I cannot wait! For those of you that asked me about the program when it comes to the cardio side I did incorporate cardio from the beginning of Phase 1. The reason so is because I have been training for a while so it’s not as if I started for the first time…It would have been better to skip cardio for the first 4 weeks like suggested by Jamie Eason to really make sure you gain lean muscle, but I only found this “wonder” gym program when I was 2 weeks in my USN challenge so I decided to carry on with the cardio. This training program really works we just have to stick to it. I am not in the cutting/toning phase so even though it may feel as if the results are slow, endure and don’t give up. Phase two that I am in now is focused on building muscle and I can’t wait for Phase 3.
The supersets is something to get used to but I like it, for I am not someone that can stand around for a full minute to rest although short recovery before the next set is crucial so make sure you rest in between!
It is so important to keep the balance between the cardio and the weight training and this is still a learning curve for me…They say medium intensity cardio facilitates fat burning, while minimizing the risk of losing any hard-earned muscle. So hopefully I’m doing it right.
I drink 100% Whey protein for my mid morning snack where I used to drink Diet Fuel.
100% Whey Protein Overview:
USN 100% WHEY PROTEIN is to be used immediately after training to prevent the damaging effects of cortisol (stress hormone) on the integrity of muscle tissue. The high quality Whey Isolate and Concentrate blend ensures rapid digestion and absorption of the vital Amino Acids to assist in post exercise muscle recovery.
Whey Protein is the highest BV (Biological Value) Protein available in nature. Research has shown that the highest rate of Nitrogen retention is achieved with Whey Protein.
USN’s 100% Whey Protein provides the highest quality Protein packed into one serving. It also contains Proteins such as lactalbumen and immunoglobulin’s, which are known to be vital for proper immune system function and are of special importance to body-builders and athletes.
Now with revolutionary Amino Rx™ technology, the proper uptake of the Whey Protein and its conversion into Amino Acids by the body is optimized.
BENEFITS
- Muscle retention and spares lean muscle mass
- Assists in weight management
- Assists in immune support
- Suitable for diabetics
Tuesday and Wednesday was my stimulant free days. Things are normally a bit tougher on those days for I easily feel tired and hungry. I definitely prefer the stimulant free days in the week and not over weekends though. Weekends are tougher in general for all so I just make sure I stay busy and in routine with all my supplements.
In the gym..
Tuesday 4 October 2011 – Chest and Abs
Gym: 5:36 am
Calories: 167 kcal
Calculated fat: 48%
Duration: 51 min
Average heart: 110 Maximum: 143
Fat burn improving
Tuesday 4 October 2011 – Abs
Gym: 16:15 pm
Calories: 219 kcal
Calculated fat: 46%
Duration: 1 hour and 7 min
Average heart: 109 Maximum heart rate: 149
Fat burn improving
Wednesday 5 October 2011 – Legs
Gym: 8:30 am
Calories: 320 kcal
Calculated fat: 43%
Duration: 1 hour and 32 min
Average heart: 111 Maximum heart rate: 160
Fat burn and fitness improving
Thursday 6 October 2011 – Arms/Abs
Gym: 5:17 am
Calories: 418 kcal
Calculated fat: 37%
Duration: 1 hour and 21 min
Average heart: 127 Maximum heart rate: 171
Fat burn improving
Thursday 6 October 2011 – Cardio/Abs
Gym: 16:00 pm
Calories: 472 kcal
Calculated fat: 25%
Duration: 1 hour and 4 min
Average heart: 149 Maximum heart rate: 173
Maximum performance and fitness improving
Sorry for posting all at ones hope you can figure it out. Again I would like to thank you all for following my blog, the messages and support. It is really amazing to have support even online 😉 I do appreciate your feedback! Tomorrow is Friday can’t believe it.
Oh before I forget, are you going to the Look and Feel Good Expo?
I wanted to meet Gareth there from USN for he is the one person that I am actually communicating to from USN, but unfortunately he won’t be at the expo on Sunday. So is it worth going? Think I will be like a little zombie on Sunday after this hectic week but will see. I really do think this is an awesome expo!
Journal day 47: 3 October 2011
Hectic hectic hectic day but what a beautiful new day it was…
My day started with a awesome gym session. I took it to another level as from today. As I said in my post yesterday I am entering Phase 2 of my 3 Phase gym program. Some super sets and cardio after the weight training will be included.
Hope your day started of focused and motivated for the week that is ahead. As I said my week is a hectic one ahead with Aardklop Festival that is held in Potchefstroom. This will require much motivation and endurance for this is challenging time for food preparation/gym etc for 15 hour shift per day is no jokes. But no excuses and I will make sure I hold myself accountable for a good week. I have to say I must get to the grocery store for there is nothing left in my fridge, was just too busy to do my monthly shopping but now I dont have a choice for I think there is one hake left in my fridge ;-).
Monday 3 October 2011 – Back and Cardio
Gym: 5:41 am
Calories: 525 kcal
Calculated fat: 28%
Duration: 1 hour 21min
Average heart: 140 Maximum: 178
Fitness and maximum performance improving
5 min stepper for warm up
15 minute jog on the treadmill
10 minute on the fly walker
3 minute skipping rope – This is a great way to get the heart rate going
Diet for the day:
Woke up: 2x Phedra Cut Ultra XT
Breakfast:
Half cup cooked oats
2 CLA 1000′s
Mid morning Snack:
1 Scoop 100% Whey Protein
30 minutes before lunch:
2x Phedra Cut Ultra XT
Lunch:
Small skinless chicken and a small potato
Late afternoon:
1 Green apple
Phedra cut slim pack – Berry Flavour
30 Minutes before dinner:
3 Phedra Cut SF
Dinner:
100 gram Beef stir fry (mixed veggies and mushroom)
After Dinner – 2 CLA 1000’s
Pure Protein before bed (Still have to make this)
I did not reach my trophy on my Polar (watch) star program but at least I got one star hehe. This is the advice given. Will have to work harder this week!
Advice:
Reach up for more stars by training closer to the given targets!
Feedback:
Nice work! One star is better than no star. You did very well by training nearly as much as requested.
You must have a wonderful week and I would like to thank everyone that is active on this blog, for all the comments, emails and for the support…
Let me know how far are you in the challenge? Make the decision today by living a healthier life.
YOU CAN DO IT!
Journal day 44-46: 30 September -2 October 2011
So its the weekend everyone!!!
I’m the weekend off so what to do what to do…We decided that we are going to visit my parents in law for the weekend in Pretoria. It is also my husband’s birthday on Sunday.
How did your weekend start? Are you focused on good clean eating? I must honestly say that I will not cheat at all and don’t think I will ever again. This last 8 weeks has truly been a COMPLETE lifestyle challenge thanks to USN 12 Week Challenge my life is completely changed. I was really the one person who I could say lived on take away and bad food…Always the quick option out in a busy lifestyle. Well as you all know that had to change. It was hard in the beginning but I am now so set in my ways when it comes to eating and what I put in my mouth that I must honestly say only the thoughts on how I felt as a person 6 weeks ago is enough to keep me determined to succeed.
The mind is so powerful but we absolutely do have the power to change those thoughts and to turn it around.
I bought myself a book fro Joel Osteen called Every day a Friday and so far it is amazing. This book is about how to change your mind and how to be happier everyday of the week and not to live only from Friday to Friday. I remember the days that I honestly only worked towards pay day/the next weekend. My mind was so set on the weekend ahead that I forgot to live in the moment and to appreciate the day that has been given to me! We must honestly change our attitude towards life.
Friday in the gym: 30 September 2011
Gym: 16:59 pm
Calories: 158 kcal
Calculated fat: 54 %
Duration: 1 hour
Average heart: 102 Maximum: 137
Fat burn improving
Chest and Triceps
Saturday in the gym: 1 October 2011
Gym: 6:39 am
Calories: 373 kcal
Calculated fat: 37 %
Duration: 1 hour 18min
Average heart: 123 Maximum: 168
Fat burn improving
On Monday I will start with Phase 2 of my program and I can’t wait for this…My sets will be different and it is time for supersets…
Moving into Phase Two, the focus continues to be building muscle, courtesy of a 6-day workout split. The repetitions in this phase fall between 8 and 10, with the exception of certain exercises, where really taxing the muscle requires more volume. I will work at 85% of my maximum effort which means my last rep in each set should be a struggle but still doable.
Superset: This means performing an exercise set immediately after a different exercise set with nearly no rest taken between exercises (sets)–only enough to position yourself for the second exercise.
While we’re on the topic of definitions, you’ll also need to know what “lifting to failure” means: On your last set of an exercise, instead of lifting to a set number (rep), continuing to lift until the muscle is fatigued and another full rep can’t be performed.
So we will talk next week…
Journal day 43: 29 September 2011
In the gym:
Back and Biceps
I added 3 sets of 10 Bench dips
3 Minute Skipping Rope in between sets
5 Minutes stepper
Morning Session:
Gym: 5:57 am
Calories: 424 kcal
Calculated fat: 28 %
Duration: 1 hour
Average heart: 144 Maximum: 177
Fitness improving
I had an awesome gym session…I won’t be able to do Zumba for I am working on the lodge the entire day/evening with a wedding…
Wedding was a success but my feet were killing me at the end of the evening. My day started of great with my eating, but then I ran out of food. 😦 bad planning. Or not really ok! I thought I will be back at home at 19:00 which turned into 22:30 the evening. I was so hungry around 18:30 and had no food…Then there was the basket I made up for the wedding couple and yes you guessed right I got the biltong piece from there…oops 😉 I was just so hungry and had to eat something for I was dizzy. Again planning is crucial and we must make sure to always have extra shake/fruit in our bag…I did have diet fuel but it was at the main lodge and I was on the mountain top at the stage where I got so hungry.lol
Diet for the day:
Woke up: 2x Phedra Cut Ultra XT
Breakfast:
Half cup cooked oats
2 CLA 1000’s
1 Scoop 100% Whey Protein
Mid morning Snack:
1 Scoop Diet Fuel
30 minutes before lunch:
2x Phedra Cut Ultra XT
Lunch:
1 Slice Rye bread with half a tin tuna and cucumber with half a table spoon lite mayo
Late afternoon:
1 and a half scoop Diet Fuel
1 Green apple
Phedra cut slimpack – Berry Flavour njum
Dinner:
1 Piece Biltong
Hand full of grapes
Pure Protein before bed.
What a day, tired tired tired…
Journal day 39+40: 25-26 September 2011
Hi everyone I trust you had a wonderful weekend? My weekend was great and yesterday was my 1 year wedding anniversary. Can’t believe it is already a year…
Food wise it was clean eating and the same old same old over the weekend. ;-).
I did not train on Saturday and Sunday and I think this was a good thing! Always good to recover and have rest time!
Today was a awesome session in the gym and this is what I did:
I must honestly tell you that I love this training program – This is the first program that I really do feel is for a lady ;-). It is so crucial to be confident in what you are doing. I wish I have found this wonderful program earlier. Thursday is measurement day so I just have to wait and see what the results look like. I was rather excited yesterday when I tried on some of my clothes that I have not worn for a very long time ago! This was an amazing feeling I must tell you that. All the hard work, endurance is so worth it.
Morning Session: Legs
Gym: 5:43 am
Calories: 441 kcal
Calculated fat: 31%
Duration: 1 hour 13 min
Average heart: 136 Maximum: 180
Fitness improving
I did 3 sets of 10 Bench Dips, as well as 5 min bicycle for warm up and some skipping in between sets! This is a wonderful way to get that heart rate going 🙂
Monday Legs
Woke up: 2x Phedra Cut Ultra XT
Breakfast:
Half cup cooked oats
2 CLA 1000′s Capsules
Mid morning Snack:
1 Serving Pure Protein Shake
Green Apple
30 minutes before lunch:
2x Phedra Cut Ultra XT
Lunch:
1 Slice Rye bread, half tin tuna
Late afternoon:
1 Serving Diet Fuel
1 Sachet Phedra Cut Slim Pack
Evening Session: Cardio | Abs
Gym: 16:57 pm
Calories: 261 kcal
Calculated fat: 33%
Duration: 46 min
Average heart: 133 Maximum: 174
Fitness and fat burn improving
Dinner:
Oven grilled skinless chicken 100gram and 1 cup mixed veggies…
Cucumber wheels
mmmm tonight I am craving everything that I should not crave…
Journal day 38: 24 September 2011
Ok today was SUPER TOUGH!
I had to remind myself constantly about why I am doing this challenge. I again realized that the mind is so very powerful. Although I could resist temptation, it did not make it any easier. I was VERY hungry the entire day and this I would say is no mind thing only. Dinner time could not have come any earlier tonight.
I was working at the lodge today. We had the Amarok launch there since Thursday and I must honestly say well done to the team for a excellent launch on the VW Amarok Single Cab. Wow what a beautiful and impressive vehicle. You can visit their dedicated VW Amarok website if you would like to know more about it http://www.amarok.co.za/
For me it was tough at times when packing out the snacks etc lol 😉 but again we must stop meditating on things like all the foods we are craving for or how nice a sweet would be. Stay focused it will not be easy at times but the new “us” will be so worth it at the end.
30 Minutes before breakfast 2x Phedra Cut Ultra XT
Breakfast:
Half cup cooked oats
2 CLA 1000′s Capsules
Mid morning Snack:
1 Serving Diet Fuel
Green Apple
30 minutes before lunch:
1 Sachet Berry Phedra Cut Slim Pack
Lunch:
1 Rye cracker bread, half tin tuna
Green Apple
Late afternoon:
1 Serving Diet Fuel
30 minutes before Dinner:
3 Phedra Cut SF
Dinner:
Steamed skinless chicken x2 (+-100gram) and 1 cup mixed veggies…
Today was my rest day and no gym…This is a good thing for I need to recover and give my muscles and body some recovery time. I missed it though. Would love to work in a session tomorrow, but will have to see how the day goes. Tomorrow is our 1 year wedding anniversary – no eating out and if so it will be salad. 😉
How is your weekend so far? Well enjoy the time with your family and friends and make every second count.
After dinner 2x CLA 1000’s
Look and feel good expo
Hi I went on the website www.ifeelgood.co.za for the Look and feel good expo and I just decided that I am definately going…
Click on the link and read more about it.
Don’t know where I will get the energy for that is an intense work week for me. Aardklop Festival from 4-9 October. We are fully booked and have a few shows here at the Elgro Hotel.
Will you be going to the look & feel good expo? What I have heard about this is that it is definitely worth going to so hey why not go and check it out.
Different intensities in cardio explained
What do you guys like to do for your medium intensity cardio?
There are a number of types of cardiovascular training which can help you meet your fitness goals. Each has its own advantages and disadvantages. Some types of training are better for advanced trainers while some are more appropriate for beginning trainers.
1. Low Intensity, Long Duration Cardio
This type of training involves intensities of around 40 to 60% of Maximum Heart Rate. It is basically something slow, easy, continuous and long (over 40 minutes). This can be walking, cycling, jogging, etc. You should be able to converse comfortably while doing it (called the talk test). This type of training is good for people just getting started with cardio work. It is reasonably good for fat loss, especially in very obese people. It is also the least demanding form of aerobic training.
2. Medium Intensity, Medium Duration Cardio
This involves aerobic work done at around 70% of max HR. It is harder, therefore it cannot be done for as long, usually between 20 to 40 minutes. This is the next step up from the low intensity work. This type of training can be used for fat loss and for increasing aerobic capacity. It is characterized by the beginning of heavy breathing but not so much that you are soon out of breath and must stop.
3. High Intensity, Short Duration Cardio
This version of aerobic work is done at around 80 to 85% of HR max. That point, at 85% of your HR max, is generally considered to be the Anaerobic Threshold, though this can vary depending on genetics and fitness level. This is a very demanding form of training. It is done for between 5 to 20 minutes generally, depending on fitness level and intensity.
4. Aerobic Interval Training
The first way of doing aerobic interval training involves doing a period of moderate to high intensity aerobic work, alternating with a period of rest of low intensity work, e.g. 3 minutes of fast running then 1 minute of slow walking, repeated 4 times. You can vary the intervals and intensities to your liking, e.g. 10 minutes of moderate work, 2 minutes easy, 1 minute hard, or perhaps 5 minutes hard, 5 minutes easy. The key is variation during the work while not working so hard that you must stop completely.
5. Anaerobic Interval Training
This type of training involves going hard for short periods of time then resting for equal or longer periods of time. It is done at intensities of 85 to 100% of your HR max.
Here is an example of how it works: sprint as hard as you can for 30 seconds, walk for 30 seconds, sprint 30 seconds, walk 30 seconds, etc. Repeat 3 to 6 times depending on fitness level.
6. Fartlek Training
Translated from Swedish, this means speed play.
Basically, you mix up all of the above types of training together into one session. You might run for 10 minutes, sprint for 30 seconds, walk for 2 minutes, run fast for 2 minutes, jog slowly for 5 minutes then sprint again. It is a good way to work through the entire intensity spectrum as well as to prevent boredom.
7. Circuit Training
Circuit training is basically aerobic weight training. Set up a number of stations with a variety of exercises that work the entire body, e.g. bench, curls, pulldowns, leg curls, etc.
Use a fairly light weight that you can lift without going to failure for a preset period of time. You will do each exercise continuously for a specified time interval, e.g. 1 minute at each station and go through the cycle 1 to 3 times. You can mix in treadmill work, skipping, cycling, etc. to add variety. It is a reasonably good way to do aerobic work and weight training work at the same time.
It also has the advantage of working the entire body instead of just the legs as most forms of aerobic training do.
8. Tabata Method
This is a very intense type of interval training that involves short, VERY high intensity work periods with very short rest periods. An example of this would be sprinting (about 90 to 95% of all-out) for 15 seconds then resting for 5 seconds then doing it again.
The Tabata Method can be done with any type of cardio activity and can also be done with weight training as well.
Journal day 31-32: 17-18 September 2011
Hi all I have updated the progress gallery with my 4 week progress pics...
It is amazing how much of a difference it makes to rather look at the progress pics than just looking at yourself in the mirror…
I would advice that you do the same. This will result in you actually seeing where you need work, focus areas etc. I started with some sun bed sessions so you will see the slight difference in skin tone ;-).
And then oh my I can’t believe I am sharing this with you…I have the 3 biggest “spots/pimples” on my face. I have NEVER in my almost 26 years had a pimple and NOW all of a sudden my face looks like…..What is strange is that it was not like a pimple it was more like a water “thingy” difficult to explain. I am so self-conscious about this…I think it is maybe because of my body that is in a cleansing/detox phase, I don’t know.
In general about the weekend: It was 100% clean eating for me and all my supplements was taken as usual so not going to post that. Yesterday was my rest day and I was working at the lodge yesterday and today!
I decided that I am going to join in on the mountain bike trail with the group this morning and wow it was awesome. I only did 18 km mountain biking with some up hills and dirt road…This was tough for me for I have not done this before and to top everything of the wind was blowing like crazy. It was fun at the end, I enjoyed it!
Mountain Biking
Gym: 7:34 am
Calories: 635 kcal
Calculated fat: 18%
Duration: 1 hour 15 min
Average heart: 159 Maximum: 184
Maximal performance improving
How was your weekend? Oh I did have Sushi yesterday was delicious as always, I just opt for the non mayo sushi :-).
Tomorrow is a new week and new challenges, stay focused and positive. Don’t get discouraged if the progress gets slower. Focus on your gym program/cardio and set a goal for yourself for this week.
Enjoy the rest of your Sunday afternoon. I am so tired and think I will be in bed early! And if you have popcorn with the 20:00 movie, have it in moderation, popped with extra virgin olive oil 😉
Some pics of the weekend:
Measurement day
I had my measurement session this morning and I am excited and feel that I am making progress.
Today 15.09.2011
Today is week 4 and I have lost a total of 4.4 kg and 7.41 % body fat so far. I am starting to feel the results and looking forward to the next 8 weeks. It is hard work but absolutely so worth it I promise you that.
If you want to know more about this challenge you are more than welcome to ask some questions under leave a comment. I will get back to you and if I don’t have an answer I will make sure I get one from the relevant people.
Have a super blessed day and I will post today’s journal tonight after gym.
USN SA said I must let them know how measurement went and this is what I send and the reply I got from Gareth from USN:
They really do support us all and that is fantastic people relations. I give credit to Gareth and the USN team by really making each and every customer feel valuable. I will promote USN and their product wholeheartedly for the “customer care” I get from them is fantastic not even to start with the results. Keep it up!
“Hi Gareth/USN, I am on week 4 today with the challenge and went for measurement this morning. In total I have lost 4.4kg so far and 7.41% body fat.I am super excited about the results and I feel so amazing since I started with the challenge. It’s hard work but 100% worth it. Check out my blog www.lifestylechallenges.wordpress.com! LOVING #USN. I cant wait for the expresso clip to be uploaded on the web today. Claudine”
USN SA – Ultimate Sports Nutrition wrote:
Your results are fantastic, and they really do reflect on your dedication towards achieving the ultimate goal of weight management. It is Challenge, but the rewards are worth every hurdle. I will have a read through your blog to see how you are going, your difficulties and the successes you have achieved along the way.
Good luck with the remained of your Challenge and you are more than welcome to contact me for any assistance either on Facebook, or on gareth@usn.co.za”.
Regards, Gareth
lifestylechallenges 
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