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USN Ultimate Sports Nutrition: The Industry’s first…

The first ever Premium Whey Protein developed based on consumer feedback research.

This is the Protein that I supplement with, it comes in the most delicious and innovative new flavors! The BEST of the BEST. #USNBlueLabWhey #designedbyme.  Claudine Kidson

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WHEY PROTEIN IS SO MUCH MORE THAN JUST A SPORTS SUPPLEMENT…

WHY?

It is a source of protein that is easily absorbed by your body, contains minimal fat and carbohydrates, and has various health benefits including:

  • Preventing muscle loss & assisting with recovery
  • Aiding weight loss
  • Curbing hunger
  • Encouraging anti-aging
  • Boosting immunity
  • Promoting better bone health

Protein is a key nutrient your body relies on for optimal health. Whey Protein contains more protein per gram than any other supplement, as well as so many other health benefits, that’s why whey protein should be part of everyone’s healthy eating habits.

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You can get yours online www.usn.co.za and use my product code: claudineUSN (Case Sensitive) and get 10% discount and free delivery!

Order your supplements online 

Hi to all my fitness friends, I’m excited to share my USN coupon code with you. Use this code: claudineUSN (case sensitive) and get 10% discount on supplements and FREE delivery when you order online at www.usn.co.za  

Share your supplement stack with me on any social media platform and tag me #claudineUSN and you could win The BEST selling fatburner in South Africa ~ USN Phedra Cut Lipo XT. 

Shop now ~ Trusted ~ Fast ~ Secure ~ Convenient

Your summer Slimspiration Plan

This is not JUST a competition but the perfect time to change your life! Everything you need is right here: https://www.usn.co.za/facethefat

YOUR SUMMER SLIMSPIRATION PLAN:
* 8 WEEK EATING PLAN
* WEEK TRAINING PLAN
* 8 WEEK SUPPLEMENT PLAN

What more do you need? YOU! You need to take the first step and make the decision towards living a healthier lifestyle and reaching your goal. You will NEVER look back I can give you my word. With the help of @usnsa it is so much easier.
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Do this for yourself – You are beautiful, unique and worth it.

You could win an Island holiday to Bali worth R50 000 what a BONUS!

#slimspiration #USNLife #weightloss #phedracutlipoxt #trusted#bestfatburner #facethefat #transformation #summer #fitness#pledgeANDwin #claudinekidson #lifestyleathelete #slimspiration #usnfacethefat #phedracut

USN Face the Fat

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

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

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

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

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

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

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

I look forward to see your results!

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

This was my four weeks I did:

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

Start weight: 55kg
Weigh in: 52.4kg

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

PHEDRA CUT

 

 

Face the Fat

USN Face the Fat – Your New Year’s weight loss solution to reach your goal. I will help you where possible. This was the best decision I ever made for myself.Daily-Eating-Plan.jpg

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Decide | Commit & Change your lifestyle forever. You will be in the best shape of your life! Take control and make this a reality and not just a far fetched dream…

YOU GOT THIS – Pledge and join in. Get the support from an online community all sharing the same goal www.facethefat.co.za

This Is Why You’re Not Losing Fat

Lean. Ripped. Shredded. No matter what you want to call it, the process of stripping body fat from your frame and revealing the dramatic muscle beneath isn’t easy. It requires patience, dedication, consistency and hard work.

Did we mention patience? Because damn, sometimes that scale will just not budge, despite what you’d rightfully consider superhuman effort.

In those moments of doubt—when you’ve hit the gym regularly, dieted religiously, avoided temptations, and otherwise applied the perseverance of a monk to your fitness efforts, all to no avail—sometimes an outside perspective is key.

ERROR 1 YOUR CARDIO ISN’T GEARED TOWARD MAXIMUM FAT BURNING.

“More is better.” It’s the mantra that built America, right? So if 20 minutes of cardio is good, 40 must be even better. Heck, let’s just round it up to 60, and I’ll be ripped in a week!

Ah, if only it worked that way. Yet in reality, if you could plod your way to a great body—and catch up on your favorite shows in the process—everyone in your gym who camps out on the cardio equipment for hours at a time would be spectacularly lean.

In the case of cardio, more is not always better. In fact, it can be wasteful at best, and counterproductive at worst, as you often end up compromising your muscle mass without ever adequately tapping your fat stores for energy. Instead, you’ll want to drastically cut down your cardio sessions while ramping up your intensity to maximum levels.

“If somebody really wants to drop and burn body fat in the quickest, most efficient way possible, and they have the drive to undergo it, there’s nothing better than high-intensity interval training,” Balcombe explains. “Nothing is as effective as HIIT. There’s no exercise protocol I would recommend more to someone who wants to get lean.”

YOU’LL WANT TO DRASTICALLY CUT DOWN YOUR CARDIO SESSIONS WHILE RAMPING UP YOUR INTENSITY TO MAXIMUM LEVELS.

HIIT alternates periods of high intensity and low intensity in a repeating pattern. For instance, if you’re running, you’ll do 15 seconds of an all-out sprint followed by 15 seconds of a slow recovery jog or walk. The better your fitness levels, the further you can push yourself during the active phase—you can do 15/15, 30/30, 45/45, or even 60/60, although a 60-second all-out phase is definitely pushing the upper limits of your short-term abilities and may cause you to fatigue early in your workout. Someone new to HIIT can also consider a 15/45 work-to-rest ratio, which is obviously easier because of the longer low-intensity periods.

“These alternating periods of intensity target both type I and type II muscle fibers, enhancing not only overall aerobic conditioning but muscular strength and power too,” Balcombe says. “HIIT not only helps you burn fat, you’ll also spare muscle because of the shorter workout periods, as you’ll spend less time in a catabolic exercise state.”

To do HIIT right, you’ll need to approach cardio like you do your toughest lifting sessions. That means no reading, no watching TV, no chitchat; you’re waging war, and every rep—or in this case, interval burst—counts.

“Back when I was following a HIIT program on a regular basis, I would either set aside a whole training session for it, even though the sessions are only 10 or 15 minutes, or I would do it at the beginning of a regular weight workout,” Balcombe says. “I personally loved to do it before I worked out with weights, because you go into your weight workout with all the fat-burning hormones like epinephrine and norepinephrine elevated, giving you an additional fat-burning effect long after your cardio session is over. Of all exercise protocols, HIIT just annihilates all others in terms of how much fat you burn, both during your workout and afterward.”

HOW TO HIIT

BEGINNER
Frequency 2-3 times per week
Warm-up 5 minutes
Sets/Time 5-9 sets,* 5-12 min.
Intervals 15-20 sec. high intensity
45-60 sec. low intensity
Cool-down 5 minutes
INTERMEDIATE
Frequency 2-4 times per week
Warm-up 5 minutes
Sets/Time 10-12 sets, 10-18 min.
Intervals 30 sec. high intensity
30-60 sec. low intensity
Cool-down 5 min.
ADVANCED
Frequency 3-4 times per week
Warm-up 5 minutes
Sets/Time 15-25 sets, 11-18 min.
Intervals 30 sec. high intensity
15 sec. low intensity
Cool-down 5 min.

* One set includes the high and low intensity components; so a 30-second work-to-rest interval would mean each set is 1 minute.

ERROR 2 YOUR EATING IS OUT OF PROPORTION.

With HIIT in your repertoire, you’ll have taken a great leap forward in your training efforts. But that’s not even half of the equation if weight loss is your goal, Balcombe warns. “Exercise has a very small impact on fat loss compared to dietary changes,” he says. “More than any training or supplementation changes you make, diet has by far the most major effect on weight loss. And the biggest mistake I’ve seen people make nutritionally is [eating] portion sizes [that] are so out of whack.”

Blame it on restaurants—or your well-meaning family members—who heap dinner plates with food, throwing off our ability to eyeball a proper serving of just about anything, from steak and potatoes to breads and cereals.

“People may think they’re eating a normal portion, but in reality they’re eating 3-4 times what they should be,” Balcombe says. “It’s the most important part of weight loss, and it’s the one part people have the least awareness of. They’ll instead focus on the next level, which is looking at things like macronutrient ratios and food types. Of course, those other aspects have an effect, but when you’re overconsuming calories, the ratios don’t make much of a difference.”

The solution, thankfully, is simple, and temporary as well. Balcombe recommends a set of measuring cups and spoons. “You don’t need to actually weigh all your food, just put it in a measuring cup before plating it,” he suggests. “Over the course of a few weeks, you’ll start to get a real feel for what a proper portion is, and eventually you’ll no longer need the measuring devices to know what you’re doing.”

DIET HAS BY FAR THE MOST MAJOR EFFECT ON WEIGHT LOSS.

ERROR 3 YOU’RE NOT MINDING YOUR RATIOS.

“Once you have portion control down, you can start experimenting with macronutrient ratios,” Balcombe says. He recommends that 15-20 percent of overall calories come from fat—mostly the healthy unsaturated variety found in foods like nuts, fish and avocadoes. The rest will come from protein and carbohydrates.

How much of each? Well, that depends on you. “It comes down to your lifestyle and training,” Balcombe says. “For instance, if you’re doing HIIT regularly, you won’t be able to handle it if you’re going low carb. When I first started HIIT, I was on a diet of no more than 50-70 grams of carbs per day, and I just couldn’t pound out the interval sessions. So I had to crank up my carbs.”

Balcombe suggests a 2:1 carbohydrate-to-protein ratio for people on a HIIT program, with the carbs consisting mainly of slow-digesting carbs. “I don’t use the terms ‘complex’ or ‘simple’ carbs, because they don’t really mean much,” he says. “You have complex carbs like maltodextrin that break down fast and behave just like a simple sugar, for instance. So forget about simple and complex, and just rely on slow-digesting carbs as your main source.” Options include sweet potatoes, brown rice, green leafy vegetables, and steel-cut oatmeal.

The one exception, where a fast-digesting carb is preferred, is within the 30-minute pre-workout window. “That can include anything from a Gatorade to a dextrose drink to maltodextrin or waxy-maize starch, which might be included in a pre-workout supplement,” Balcombe says. “Having carbs that break down faster in this time is okay because your body is chopping through massive amounts of glycogen (energy) during these workouts.”

OPTIONS INCLUDE SWEET POTATOES, BROWN RICE, GREEN LEAFY VEGETABLES, AND STEEL-CUT OATMEAL.

ERROR 4 YOU’RE NOT TAKING FULL ADVANTAGE OF SCIENTIFIC ADVANCEMENTS.

“Even though I run a supplement company, we don’t pretend that these products are a magic bullet,” Balcombe says. “We want people to have proper expectations, which is that they can lose weight from dieting and exercise. A well-designed supplement, meanwhile, will help give you an extra edge in propelling your results forward.”

When it comes to choosing a fat-loss supplement, look for research-backed ingredients like green tea extract,caffeine, and yohimbine, all of which have been shown to increase energy expenditure and accelerate fat loss. “Green tea extract—specifically its level of epigallocatechin-3-gallate, or EGCG—has an impact on caloric expenditure, while caffeine improves energy and alertness,” Balcombe explains.

Natural plant extracts, like Sphaeranthus indicus and Garcinia mangostana, may also help to fuel your fat-loss efforts. In a randomized, double-blind, placebo-controlled study, subjects taking 400 milligrams of Meratrim (an ingredient composed of both Sphaeranthus and Garcinia) two times a day (for a total of 800 milligrams) showed significant weight loss in as little as two weeks.1

“A WELL-DESIGNED SUPPLEMENT, MEANWHILE, WILL HELP GIVE YOU AN EXTRA EDGE IN PROPELLING YOUR RESULTS FORWARD.”

“At eight weeks, subjects on Meratrim reduced their waist and hip circumference,” Balcombe adds. “This research suggests these benefits are being brought about through Meratrim’s ability to partially block fat cells from both the uptake and the formation of fat.”

Resource: www.bodybuilding.com – Sebastian Balcombe

Face the Fat

Do you feel tired, depressed, irritated, bloated, FAT and discouraged with the way you look and feel?!

Well believe me when I say I can relate with all the emotions only to mention few. I’ve been there and not only once…That is why I’m sharing this post with YOU today. I know how it feels and I want to give you hope to believe that YOU CAN become the best version of yourself.

Im passionate about helping others to reach their goals. There is no better feeling than being happy with who you are. Not only physically but mentally. I want to inspire others to take the first step because YOU deserve this for yourself.

NOW is the time to take back control. You don’t have to feel this way for the rest of your life.

Don’t get stuck in your current feelings and mood. You just have to take the first step even though you dont “feel” like it NOW you will eventually. Just do it!

Losing weight is NOT impossible or as difficult as we perceive it. We are afraid to start before we even begin. WHY?! We fear failure before we even start, rather than believing in ourselves…You have nothing to lose, only extra kg’s 😉

Remember this is a journey not an overnight quick fix. So take the barrier down of failure and overcome it with the believe in yourself that YOU CAN DO IT. You are strong and brave enough. Snap out of the “diet mode” and see this as a kick start to a lifestyle challenge.

I can give you my word that doing this for yourself with the right mindset is what will differentiate your journey between success or failure.

Pledge to lose 4kg in 4 weeks and let the journey begin. Put the winter behind you and focus on the amazing summer sun ahead! You still have time to get that summer body in shape and let this be your best Holiday season to date…

Visit www.facethefat.co.za and pledge to lose 4kg in 4 weeks with the help of the new USN Phedra-Cut LIPO XT. I used Phedra-Cut with both my transformations and it assisted me in reaching my goals so much faster. Now there is the new and improved Phedra-Cut Lipo XT available and you can get it from your Local Dis-Chem store.

Believe

For all my International friends if you don’t know where to purchase it or get it online send me a message and I will direct you where possible. You can send me a mail: lifestylechallenges@gmail.com or drop me an Inbox message on Facebook: Body and Lifestyle Challenges Claudine Kidson. I will share meals and training tips with you so keep an eye on my Socail Media Networks and let’s do this together.
Twitter: ClaudineKidson
Facebook: Body and Lifestyle Challenges Claudine Kidson
Instagram: ClaudineKidson

So share your pledge and win fantastic USN starter packs.

I have one Phedra-Cut LIPO XT to give away to help you get started. 

Tell me why you want to lose 4kgs. Tag me, and use #FacetheFatwithClaudine and #USNfacethefat.

I’m looking forward to seeing your entries and remember;

Together we can achieve so much more 🙂

Will you accept the challenge

Summer is around the corner and you don’t want to end up standing around the corner because you are to shy to have fun out in the summer sun!

It is now the time to take back control and become the best version of YOU. I was the skeptical one about transformations or weight loss journeys and the Before & After photos you see so publicly posted here, there and everywhere – UNTIL I took up the challenge and did it myself…I want to encourage you to take 12 weeks of your life and dedicate it to your health & well being and in the process be transformed not only physically but mentally.

This was my journey and I want to share with you that IT IS POSSIBLE. Yes it will be tough at times but I promise you today it will be worth it. I did the USN Ultimate Sports Nutrition 12 Week Body Makeover Challenge not once but twice and I was transformed indeed.

After my pregnancy I was left with LOADS of weight that I gained and I never thought it was possible to see my six pack again {achieved by my first challenge} and then I did…

Believe

I wish I can carry each one of you to the finish line and inspire you to do it for yourself. Wish I can personally share my journey with each one and encourage you. You deserve to feel amazing and confident and beautiful inside out.

This is just a “tool” for a lifelong journey. At first I didn’t know where to start or what supplements to use or what program to follow – then I opened my USN Started pack and there it was – ALL the information compiled to educate me while taking on the biggest life changing challenge for myself. It made life easier and I was no longer overwhelmed by all the information out there, everything that I needed to assist me in reaching my goal was there…Before I knew, it became a lifestyle and I will never look back.

Yes we all stumble somewhere along the road but the question is; Will YOU get back up and take control?
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For more info on this Challenge follow the link and be sure: It is LIFE CHANGING!

http://www.usn.co.za/body-makeover/body-makeover-challenge/body-makeover-home-56.html

The real value of setting goals…

When I saw this quote it got me thinking…

Real Value
There are values in setting goals… The number 1 value  that it adds to our lives is the person we become while on the journey of setting goals and achieving & reaching them.

Today I want to share my personal view and opinion on the importance of setting goals for YOURSELF. We can so easily get discouraged or derailed from our goals the moment things get tough or we slipped up. We tend to experience the emotions of failure and disappointment in self the moment we slipped up! Whether you missed a workout or made a bad choice when it came to nutrition. Maybe your cheat meal ended in a cheat day and then snowballed to a cheat weak or month?! Can you relate, have you experienced the feeling of condemnation for not having enough willpower to succeed the first time? Well I have and its a terrible feeling indeed.

NOW how can we overcome this pattern and make it sustainable to reach our goal?

You can have the willpower to set out a short/long term goal BUT without a plan and a sustainable vision you are most likely to stumble and fail.

My advice is to take your overall goal and to break it up into smaller realistic goals…Let this be a journey and embrace it as an investment in yourself. Be realistic with yourself. This way you will be sure to reach your ultimate goal.

Then, set time frames for each and be sure to focus on them one step at a time. Once you overcome the first hurdle then think of and take on the second goal towards the “BIGGER goal”. You know yourself. Maybe you perform on rewards. Whatever it is do this for yourself. e.g If I lose 2 kg by week 3 I will buy myself a new training top. No matter what you DON’T purchase that top if you haven’t reached your personal goal. I promise you will take accountability for your decisions and this will form part of your commitment to what is important to you!

Your nutrition and training don’t have to be complex. By sticking to a fundamental, realistic, and systematic approach to your goals you are more likely to achieve them. Don’t over complicate things – This is often my problem and as a result I jump between diets and training programs. Don’t go there. Get a program, stick to it and pull it through! Get to know your body and what works for YOU.

I’m sharing this and believe it is a good read for those in need of change.

SET GOALS AND DEVELOP A PLAN

First and foremost, you need a plan that is curtailed to your needs, goals, and lifestyle. You can’t pick up your husband’s, brother’s, or cousin’s workout plan and expect it to work. Before you jump in, sit down and think about what you want and why. If you’re not absolutely positive about what you want or why you want it, then you’ll struggle to follow through. It might seem like a really basic first step, but it’s the one most people fail to do.

You also need to be realistic. I see too many people with the get-back-into-my-high-school-jeans-by-tomorrow mindset fall off the wagon. Sure that’s a great goal for the long term, but you need to ask yourself: What am I capable of right now? If you are 50 or more pounds overweight, thinking you’ll be down to a size 32 in a matter of weeks will set you up for failure. Instead of focusing on that big, 50-pound goal, take a smaller bite. Try, “I will lose five pounds by the end of the month.” It may not be a drastic change, but achieving it will feel great and will serve as excellent motivation.

Additionally, choose a goal that bolsters your health and well-being and doesn’t just focus on the way you look. By improving your overall health, you’ll feel better, sleep better, think better, and live better!

Successful goal-achievers also pay constant attention to their progress. Write down your goal in hardcopy journal, in a phone app, or on BodySpace! This way you can revisit and assess how you’re doing.

2 DON’T OVER COMPLICATE YOUR TRAINING

True, training is probably the most difficult aspect to figure out. When I first began, I would walk into the gym and train my chest, biceps, and triceps. I would do this every single day. If this sounds familiar, that’s OK—you have to start somewhere.

This year, instead of doing some biceps curls and then heading to the treadmill, follow this basic system:

Build Muscle Shed Body Fat
Weight training frequency 3-6 days per week 4-6 days per week
Rep range 6-10 10-15
Rest periods 1-2 minutes 30-45 seconds
Lifting load Heavier weight Lighter weight
Cardio frequency 2-4 times per week 4-6 times per week
Cardio duration 10-30 minutes 15-50 minutes

Like I said before, the most important aspect of training is to support your goals. If you want to gain muscle, aim for longer rest periods between sets, exercise with heavier weights, and shoot for lower rep ranges. If you want to shed body fat, train with lighter weight, high reps, and short rest periods.

Remember, this doesn’t need to be super complex! It is better to keep it simple. The key is constant progress. Each week try more weight, more reps, or shorter rest periods. Record your workouts so you can keep track of your progression.

Although resistance training will be the most effective way to achieve your physique goals, I like to encourage cardio. If your goal is to gain muscle, keep your cardio sessions to just three times per week. Use high-intensity interval training (HIIT) techniques to ensure the preservation of your hard-earned muscle. If you want to lose body fat, I still suggest HIIT, but I’d increase the session frequency to 4-6 times per week and increase the duration.

Finally, you have to rest. Spending days away from the gym will allow your body adequate time to rebuild and repair. You can schedule rest days whenever they best fit your schedule, but don’t leave them out!

3. DON’T OVER COMPLICATE YOUR NUTRITION, EITHER

Nutrition might be the last thing I’ve written about, but it’s the most important part of your progress—it always trumps training. Despite its importance, people tend to overlook it because they “work so hard” in the gym. You can kill yourself every day, but if you supplement that training with cupcakes and hot chocolate, you won’t see gains or losses where you want them.

I also see people eat too little. The point of your fitness resolution is to make lasting change. Nobody wants to lose 50 pounds and then gain it all back again, right? A month-long liquid diet or 1,000-calorie plan might work in the short term, but they won’t provide you the nutrition for a healthy mind and body or the building blocks for a lifestyle change.

Don’t make it complicated. Simply put, your calories should come from all the major macro-nutrients: fat, carbohydrates, and protein. You need all of them— there isn’t a magic way to meet your goal by eliminating one or the other! Eat more protein than you think you need, don’t skimp on complex carbohydrates, and don’t skip healthy fats. Don’t worry about counting calories just yet. Get in the gym, eat whole, nutrient-dense food, drink plenty of water, and cut out the processed crap.

Similar to goal-setting and training, it’s important to keep track of your diet in a journal, app, or BodySpace. Write down what you eat, how you feel, and any other aspects of your nutrition you’d like to chart.

4 ENJOY YOURSELF!

We covered the essentials, but there’s one more thing I need to cover. To be a success story, find something fitness-related that you enjoy doing. Whether it’s Zumba, CrossFit, bodybuilding, cycling, or powerlifting, do what you like. If you hate what you’re doing, then it’s difficult to be motivated to get back in and do it again. Furthermore, your fitness and your goals are personal. Make sure whatever you do is going to help you be the best you.

You have the tools to succeed. Now go do it!

Resource: http://www.bodybuilding.com/fun/simplicity-for-success-a-guide-to-winning-fitness-resolutions.html

SMART GOAL SETTING:

S – Specific
M – Measurable
A – Accountable
R – Realistic
T – Time-frame

From my side my friends, I want to encourage you to take up this goal, challenge yourself and go out and DO IT FOR YOURSELF. For no other reason but YOURSELF. If you failed before so be it. Don’t dwell on the past or where you find yourself at this moment. Take it one small step at a time and be proud of every single healthier choice that you make.

We all mess up some point or another – I did too but NOW is the time to get back up, look up and NEVER EVER GIVE UP on yourself.

Be passionate about what you do and always give your best. You deserve to look and feel your best. Value yourself enough to make the changes toward becoming the BEST VERSION OF YOU!

I believe in you, so now believe in yourself.

You can follow me on Twitter: https://twitter.com/ClaudineKidson

Instagram: http://instagram.com/claudinekidson

Facebook: Body and Lifestyle Challenges Claudine Kidson: https://www.facebook.com/ClaudineKidson

Claudine

Have a fit and fabulous week everyone.

Claudine

Let your setback be your comeback

Today I want to encourage you to have the mindset of a champion and a conqueror. After listening to a video clip today “UNBROKEN” a few things came to mind that I want to share with you. We all go through our own battles in life and everything isn’t always as easy and perfect as it seems. Somewhere someone might be going through a tough time or just need a word of encouragement facing a difficult time. I strongly believe that there is no better exercise for your heart than to reach down to others and lift them up, and this is the reason for posting today.

I want to encourage you today to have the confidence to follow your heart <3. It is time for you to start believing in yourself again. No matter how small or how big the challenge I want to encourage you to #ChallengeYourself. In life, in work, in your relationships, with your goals but most of all your personal life. For once focus on YOUrself.  Don’t let the noise of others opinions drown your inner voice. Find out what it is that you LOVE and have the courage to follow your heart <3. You will have some ups and downs and that is normal and part of this amazing journey. Don’t allow a setback to be the reason to give up. Let your setback be the platform of your comeback, you will be stronger if you learn from it! Most give up on themselves way to soon or just before the breakthrough. Don’t let your current situation derail your focus on the life that is destined for YOU.

YOU are unique, fearfully and wonderfully made.

The real challenge of growth mentally, spiritually and emotionally comes when you get knocked down. It takes courage to get back up when life knocks you down but it will be worth it.

Don’t stand still at the could haves and the would haves if it should have, it would have…

Fear kills hope, fear kills passion and I want to encourage you to step out of your comfort zone, break down the boundaries of {I can’t} that is so set in your mind and start living YOUR LIFE, YOUR JOURNEY, YOUR WAY.

STOP fearing and start dreaming. Don’t let your emotions rule you it is time to take charge over your emotions and thoughts, you can discipline your emotions.  So the next time fear comes knocking at your door you better not open…Before you speak something negative think about it and speak positive!

replace fear

Proverbs 18:21 Amplified Bible (AMP)
21 Death and life are in the power of the tongue, and they who indulge in it shall eat the fruit of it [for death or life].

Change is NOT EASY if it was everybody would do it BUT I’m telling you if you take control YOU WILL MAKE IT. You will be stronger & better. Respect yourself enough to walk away from anything that no longer serves you, grows you or make you happy. You will value your worth and respect yourself enough to live life with passion & drive.

Forget about yesterday come on people – It is NOW that matters, NOW NOW NOW!!!

You can – you will – You are a conqueror…LIVE YOUR LIFE PASSIONATELY
claudine

Much love,

Claudine K

It is all about the journey…

My topic today is: It is all about the journey…

HEALTH | FITNESS | LOVE | COMMITMENT | DEDICATION | TEARS | SWEAT | JOY = REWARD – only to mention a few keywords, there is so much to say…

As most of you know I’m prepping for the WBFF South Africa taking place Friday 20th & Saturday 21st June 2014 at Carnival City Casino. This will be my first ever Fitness Stage Bikini Competition and believe me what a journey indeed.

WBFF South Africa

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I took a moment to sit down and recap on how far I have come and in the process I realized my deep passion for the sport! From being so unhealthy, fat, low self-esteem to being fit, happy, content, and blessed where I’m at. Some people say but WHERE do I start…Or they think about the duration of the journey to reach their goal and that in itself is discouraging for some BUT today I want to encourage YOU!

Take the first step, you will never look back!

This sums it up for me:

Working out and eating clean doesn’t have to be a chore, have fun with it…

motivation

You have to get the right mindset and stop seeing this as an obligation and a chore, but rather an investment in your health and overall life.

So many moan non stop about their diets, the schlep of working out, prepping food etc…Well I cannot wait to food prep not even to mention my gym hour.

As a single mommy this to me is absolutely necessary. Doing something for myself only for it to be a benefit to my beautiful princess girl. I want to be the kind of mommy to whom she will look up to and see an example of living a healthy lifestyle. I want her to value herself enough to one day take care of her body & mind. I believe with working out and a good nutritional diet there comes a sense discipline and commitment. This I believe will form part of your everyday life whether in your workplace or in an environment surrounded by others. Be an inspiration to yourself first and then to others. Believe in yourself and you’re halfway there.

People ask me how do I get abs, or have time to food prep or go to the gym, or how do I get the time with a 1 year old girl? Well I make time and prioritize and set boundaries with certain things in my life!!

Well let me tell you it is all about consistency. I have abs all year round, why? Because this is my lifestyle this is part of who I am. I don’t believe in quick fix diets etc and I don’t see my lifestyle as being on a diet. I love my food and I make sure I fuel my body with the best. And yes of course I cheat and have sweets and the occasional night out partying but AGAIN its about consistency. No matter what I stay to my routine and I will be in gym the following day. Stop condemning yourself for the bad choices you make. Get up and go on…

“If you correct your mind, the rest of your life will fall into place.” Lao Tzu

Make it fun and love the journey…

This is some of the pics of my journey the last month or two…

Let me start at the beginning – This little beauty is my little princess. She is what my life is about. I live, breath and do EVERYTHING for her. I strive to be the BEST EVERY single day.

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This is what my life is about…LOVE this angel with my life

Secondly I want to share my excitement that I my sponsorship with USN Ultimate Sports Nutrition has been extended for another year. I’m so grateful to be part of the USN family and so passionate about the brand. I believe in the best and only the best and this is the ONLY Supplements that I use…

Thank you USN for an amazing 3+ years I am honored to represent the Brand. Visit the website or please do ask if you need more information: http://www.usn.co.za/

I adjust my supplement plan as I go along to form part of my goal.

USN

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My monthly supplement supply. Blessed to be sponsored by the best!

The beginning of my journey to WBFF…

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All about dedication & having fun in the process..

week 1&2

My food prep for week 1 & 2

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I lift & squat bro…Love my new training vests…

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Then the USN Gala Evening – This was the high-lite of my evening when I had the honor of meeting Bella Falconi. Wow she is a true inspiration. Again an athlete who breaths success and who is a true example of consistency.

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Myself and Bella Falconi – She is such an inspiration.

This is my current progress on the ABS – I’m going for 8 😉 so lets see how the definition goes along as my diet gets adjusted

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Progress

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Then thank you for each and every one of my Blog & Facebook & Instagram & Twitter followers. There is so many amazing people that I got to meet over time and I appreciate each one of you. If you havent followed me yet please do so @ClaudineKidson

Every comment, every like, every share, every Inbox message is what makes this journey even more rewarding. I want you to be the best version of yourself.

Good-luck to all those prepping for shows – Be YOUR best!

Have a super amazing Easter Weekend and don’t overindulge more than you can handle 😉 Stay fit and think fit…

Love,
Claudine

Truth about Fat Loss and Nutrition

Truth about Fat Loss and Nutrition

So this weekend was the Truth about Fat loss and Nutrition Workshop and I believe it was a huge success, educating people about some general guidelines on nutrition / food labels and understanding the Truth about Fat Loss.

“We did a little test with the 4 products listed here and did you know that if you had to consume 1 litre of this milk, 1 litre of this 100% orange juice, 50 g box of future life cereal and 500g box of Kellogg’s Special K in a week….you would be putting 57 teaspoons of sugar into your body. No wonder people are not winning the fight against the bulge!!!!!! Avoid health foods…..especially if they come with an advert!!!”

Some of the foods we looked at was:

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Thank you Eugene for an Exceptional Perfect Pulse Seminar – the knowledge you have is amazing and the passion you have for sharing the truth is absolutely inspiring…This is only the beginning of big things to come.

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I decided to do a post today on my view on a few things…Why do I feel the need to bring the truth to people on Fat Loss and Nutrition or health in general? Because I feel we need to start moving forward by knowing the truth. We live in a world where things get covered up way to easy and I’m so sick of companies making millions of profit by clever advertising skills, “covering the truth and exposing lies”. The general public in return are the ones walking around with sickness and health concerns.

I walked into a well known “Health Shop” yesterday where they sell supplements etc. So you would think the people employed in this positions will be educated in their field of expertise. As I walked down the isle I couldn’t help but to overhear the conversation of the guy (Supplement sales person) giving advice for a lady wanting to buy supplements & products to lose weight! I almost felt as if I can run the guy against the wall when the first thing he said to the lady was to cut out ALL CARBOHYDRATES and limit protein by replacing it with a “Shake”. Even typing this message makes me so angry when I think of this misleading and wrong advice…Listen today – NO Shake will replace good quality protein and neither will you have sustainable energy to get through a day without carbohydrates. We tend to trust others with our health or follow advice without really focusing on what the truth behind it is…We put our trust in someone who walks around with the qualifications without taking the time to research if it is indeed the correct information…

First of all Ladies & Gents you NEED PROTEIN | CARBOHYDRATES & FAT in your diet.

Your body needs carbs, healthy fats and protein. Protein is essential for tissue growth and repair. Dietary protein supplies the building blocks of muscle tissue. You have to remember that when you hit the gym for your weight training routine you are actually breaking down your muscle tissues. So WHY is your diet so important? Because you build your muscles outside of the gym just like they say Abs are made in the kitchen – that is the TRUTH…To do that you need a proper nutritional plan with the correct amount of protein/carbs/healthy fats to fuel your body…That is why I believe BCAA  (Branch Chain Amino Acids) is a good “supplement” to add to your plan if possible. If insufficient amino acids are present, your body will start breaking down muscle tissues to get the required aminos and you don’t want that. So what is the use of a good weight training session, if you don’t nourish your muscles when you walk out of the gym?! So never leave out the correct amount of Protein and Carbohydrates to fuel your body for sustainable energy levels throughout the day! So if you feel depleted and hungry most of the time consider looking at your protein intake. Remember protein takes longer for your body to digest which means you will be fuller for longer…

Since your body expends more energy to process proteins than it does to digest carbohydrates and fats, people who consume more protein throughout the day might see faster fat-loss results than people on a lower-protein diet plan.

Ladies protein WON’T make you bulky or muscular that is NOT the truth…You don’t have the amount of testosterone like males to build muscles like your boyfriend 😉 So make sure you incorporate high quality protein sources into your diet like fish, eggs, chicken and lean cut red meats. And if needed SUPPLEMENT with a good quality Pure/Isolated/ Whey Protein.
Not replace it but SUPPLEMENT with a protein shake…

Your body needs energy to survive. Your systems energy requirements are mostly met by your daily food intake. The energy value of food is important but the source of the calories and your portion control takes priority. The more processed and refined the lower the vitamin and mineral value of food will be and the higher the Glycemic Index or fat value tends to be. Processed and refined foods tend to have a drastic effect on elevating your blood sugar levels and increase the likelihood of fat storage occurring. And don’t ask questions when those cravings kicked in…

Guideline on how to measure Calories and Kilojoules:

Calories and Kilojoules is measured per gram of food:

1g of Carbohydrate = 4 calories / 17kj

1g of Protein = 4 calories / 17kj

1g of fat = 9 calories / 37kj

1g of alcohol = 7 calories / 29kj

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CONCLUSION:

Stay away from refined and process foods and try to balance your macro values to support your goals or general healthy living. Never follow a diet by leaving out a macro nutrient. DON’T follow a low carb diet / a low protein diet. It is not healthy and your weight loss goals will not be sustainable. Everything is about BALANCE…Consistency is key and always option for the best healthiest choices. Make a mindful decision to educate yourself on the values of food and see it as an investment in your health. Don’t let weight loss become an obsession but rather see it as a journey to better health and lifestyle.

Its all about the choices you make, so think about what you fuel your body with!

Have a super amazing and productive educated week 😉

REFERENCES
  1. http://www.ncbi.nlm.nih.gov/pubmed/11429982
  2. http://www.ncbi.nlm.nih.gov/pubmed/1426093
  3. http://www.ncbi.nlm.nih.gov/pubmed/19889822
  4. http://www.cdc.gov/nutrition/everyone/basics/protein.html#How%20much%20protein
  5. www.bodybuilding.com
  6. www.usn.co.za 

Believe and you will achieve…

I have come so far and I believe YOU CAN 2. I’m sharing this even if I can inspire 1 person to make the decision to CHANGE and become the BEST version of yourself. Never EVER EVER give up and NEVER fear failure…

BELIEVE AND YOU WILL ACHIEVE. Never give up on yourself you are worth it.

Believe You Can

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Slow progress is better than no progress

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!

Believe you can

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!!!

Perfect Pulse

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 claudinekidson@gmail.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…

Then Personally:

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

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You must have a blessed week and remember to get up and give it your all. Set goals and believe in yourself!

Never Skip Leg Day

Never Skip Leg Day

I DID IT and now need your support…

 I DID IT!

I have been chosen as one of the top 38 USN Face of Fitness entrants which means I am one step closer to my goal, and I need YOUR VOTE to help me.

I took on the Ultimate Challenge this year after my pregnancy to get back into shape after gaining a terrible amount of weight, 25kg to be exact.

My goal was to enter the 2013 USN Face of Fitness cover model search. It is 1 of my ULTIMATE goals/dreams to be on the cover of Fitness Magazine and to be part of the USN Ultimate Sports Nutrition team and if I could win this it will mean I get the exposure to reach more people. To inspire, motivate and help others to get into the best shape of their lives is what makes me happy…Apart from that I really do need the cash prize that comes along with it…

Therefore I want to ask you to PLEASE VOTE FOR ME, I have worked SO HARD for this.

Click on the link to vote it will only take a minute of your time. Please remember to confirm your vote on the verification email that will be sent to you.

VOTE HERE: Claudine Kidson – http://www.fitnessmag.co.za/usn-cover-search/vote-top-38/gallery/claudine-kidson/vote/

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Thank you for your amazing support and by taking the time to vote… This is a once in a lifetime opportunity and I’m so excited and blessed to be part of it. Thank you for your vote.
Body and Lifestyle Challenges Claudine Kidson

Time for a new goal…

So my 12 Week Total Body Transformation Challenge came to an end and I was super happy with my results and reached my goal as I hoped to. I lost a total of 25kg and I reached my goal weight of 48kg… The aim is NOT to be be skinny but rather to be STRONG & FIT, TONED & LEANED OUT!!!

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Skinny is not sexy – Strong & Healthy is beautiful – This is my opinion…

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But now it is time for a new challenge and a new goal… I reached my transformation goal now I want to focus more on the detail of building muscle, to boost my strength, and get absolutely shredded by burning fat, AND to top it off I only have six weeks to achieve the next “thing”. I cannot reveal it now but I will tell you everything in 39 days. 🙂

So new program – new diet –  new goals – new supplementation…I decided to try out Jim Stoppani’s  6 Week Shortcut to Shred! I absolutely LOVED the LiveFit trainer from Jamie Eason but I did the trainer a few times over the last two years, so I’m up for a new challenge/program…

More about the program:
Shortcut to Shred is a fast-paced fitness attack guaranteed to torch body fat, build muscle, and boost your strength. It’s an intense, six-week plan built on six workouts per week, linear and reverse linear periodization, cardio acceleration, a precise three-phase nutrition plan, and a cutting-edge supplement program. Best of all, it’s absolutely free.

Shortcut to Shred isn’t easy, but you don’t want easy. You want results.

So is there anyone out there NOT on a specific program who wants to join in on this challenge?

I’m starting today – I switched the days around cause I did Chest & Shoulders yesterday – So here goes:

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Whoop lets do this… I will post more about my supplementation etc soon.

Then to all my new blog visitors & subscribers & Facebook group friends – Welcome – I hope we can encourage, motivate and inspire each other on the journey on becoming fit and fab! Get your friends to like my Facebook page, join the blog, follow a tweet and lets get this circle of friends going.

Have a super day.
– C –

Week 12: DONE AND DUSTED…

Wow what a journey its been so far, and as I sit here I cant believe how far I’ve come. I realize now as I’m writing this post that we never make or take the time to actually sit down to think about what we’ve achieved and by giving ourselves the recognition for it – You CAN feel proud about yourself when you reach your goals or when you achieve something personally no matter how big or small it may seem to others. We tend to be so “hard” on ourselves that we sometimes neglect the importance of acknowledging the “ME”.

It is so easy to motivate or compliment or believe in others but do you believe in yourself?!

Take a moment and just recap about how far you’ve come over the last few days, months or years. Whether it is fitness goals / academic achievements / a good report / a promotion at your work / new opportunities given /  starting a new job / becoming a new parent or whatever it is no matter how small or how big acknowledge it for a moment. Today I’m doing just that!

As most of you know I took up the Challenge 12 Weeks ago 20 May 2013 to transform my post pregnancy body! Today I want to admit that I was so afraid of taking up the challenge and for failure of not reaching my goals. There was a time that I didn’t even believe in myself to achieve my goal for in the “natural” with all my circumstances going on it almost seemed impossible! The CANT’S overpowered the CAN’s BUT never the less I did not allow my emotions and my fears to keep me from trying and giving my best! Today I want to encourage you to take on your fears. Whether fear of failure / fear of disappointment / fear of getting hurt / fear of being let down or whatever your fear might be and believe today that you can turn your fear into victory! When you set your mind to it you will achieve it so believe it…Everyday is closer than your yesterday.

I’m sharing the message with you that I have on my heart today: Never never never ever give up on yourself…And whenever you feel like quieting – put your hand over you heart and feel every beat and realize that YOU are alive for a purpose!   

We get so busy in our everyday lives that we sometimes don’t even reflect on our days. We tend to be like “robots” getting up and going through an ordinary day. Today I want to challenge you why not do something EXTRAORDINARY!

Its been a while since I shared my progress but here goes.

Week 10:

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Unfortunately I couldn’t get an appointment for my measurements for Week 10 but I managed to get one for Week 11 & 12.

This is Week 11 – Did the measurements yesterday and the progress pic today!
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The reason why I share my progress pics is to motivate others where and if possible.

Week 12: DONE AND DUSTED:

Progress 12 Weeks: Body Transformation Challenge Round 2 Post Pregnancy

Progress 12 Weeks: Body Transformation Challenge Round 2 Post Pregnancy

Week 12

Week 12

Week 12 Measurements

Week 12 Measurements

This is not the end of a healthy and fit lifestyle…The feeling of being back in shape is absolutely amazing and I hope to encourage you to take it on! It is NOT THAT difficult if you have the right mindset.

Believe in yourself.

I have lost 25kg in 7 months and I never ever thought I would see abs again. Thank you to all my amazing followers, all the comments, and support!!!

Week 5 Progress – YOUR best is the best…

Hi all my fit and fab friends, how is everyone doing?

Well I decided to do a post on my progress – Week 5 is where I’m at!

I have to admit that its been a “challenge” this last 5 weeks just to actually manage my schedule/time and lifestyle to make it to the gym. I realized by the end of week 4 that I’m putting so much pressure on myself and decided to make a MIND SHIFT! Things have changed in my life and it is time for me to adapt accordingly. NO I cant train twice a day like I use to – I’m limited to 45-60 min 4x a week so I had to make the decision get negative about it or embrace it and see it as my effort of the best!

So I cancelled my 4 week measurement session but decided yesterday I must face it…So I went and hey I was impressed with myself.

Dropped only 1kg but so much in centimeters and fat.

Herewith my 5 week measurement.

Week 5 Measurements 001

Week 5 Progress Pics:

Week 5 Progress Pic

I want to encourage you to take progress photographs EVEN if you don’t feel like it! I didn’t realize I was making progress until I saw this photos. It will motivate you to work hard!

Day 1 - Week 5

NEVER GIVE UP -Even if your progress is slow or you only manage 45 min a day or whatever situation you face JUST KNOW that your best is the best!

There is times that I feel discouraged and think about all the reasons WHY I cant train or get to the gym – but the difference is I still do it even though I don’t feel like it 😉

So again I want to encourage you to put in the effort that you know you are capable of – If it takes you 3 months longer to reach your goals so be it at least you are on your way!

WHEN YOU FEEL LIKE QUITTING THINK ABOUT WHY YOU STARTED IN THE FIRST PLACE…

 

Bodybuilding terms explained…

Understanding weight training and the terms used used in most advanced training programs:

Weight training helps tighten and tone your body from head to toe. When you add more lean muscle to your frame, your metabolism increases even more which means you will end up to burn more body fat while you are at rest.

So I just finished my first 4 weeks of the LiveFit trainer with no cardio…The reason why no cardio was to ensure that I add the muscle that I want. The aim here was some muscle building…

PHASE 1: WEEK 1 & 2 LiveFit Trainer

Repitition range of 3 Sets x 12 Reps per set:

“This is the muscle-endurance phase, and it’s based on a traditional training split. The goal is to prepare your muscles for a strength-training program that will also promote muscle growth. Not bodybuilder-quantity muscle, but leaned, toned muscle that’ll give your body the “lines” you’ve always wanted.

During these first two weeks I did 3 sets of 12 repetitions (3 X 12) per exercise, resting 60 seconds (give or take) in between each set.”

Week 3 & 4 LiveFit Trainer:

Week 3 marked the start of the muscle-building phase. The rep range fell to 10 reps so 3 sets of 10 repetitions per exercise so now we started to lift heavier. (3×10)

Remember your last repetition of 10 should be difficult but not impossible to complete. Remember, too easy, increase the weight; too hard, decrease it.

Today will be day one of Phase 2:

This is the start of intense muscle-building and the introduction of cardio, to kick-start the fat-burning. Oh yes bring it on!!!!

The repetitions in this phase fall between 8 and 10, with the exception of certain exercises, where really taxing the muscle requires more volume.

Work at 85% of your maximum effort, which means your last rep in each set should be a struggle but still doable.

Don’t sacrifice form for strength, and ask for a spot as you progressively lift heavier weight. Safety is key!

Lifting heavier means you’ll need longer rest periods between sets. For some exercises, you’ll feel ready to continue after one minute; other exercises might require two. Regardless, the rest period should be long enough to allow you to tackle each set with as much exertion as possible.

The one exception is when you encounter exercises grouped as a 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.

Incorporating cardio:

Though lifting heavier will increase your heart rate, at this point in the program, we will begin to incorporate 4 days of medium-intensity cardio, done in 30-minute increments.

Forgoing the cardio in the first phase allowed your body to use all of the “clean” calories it consumed for everyday activities and building muscle. By introducing medium-intensity cardio in Phase Two, we’ll begin to facilitate fat burning, while minimizing the risk of losing any hard-earned muscle.

Exercise

Each individual movement (e.g., a seated pulley row, barbell curl, or seated calf raise) that you perform in your bodybuilding workouts.

Set

Group of reps (lifting and lowering a weight) of an exercise after which you take a brief rest period. For example, if you complete 10 reps, set the weight down, complete eight more reps, set the weight down again, and repeat for six more reps, you have completed three sets of the exercise. A grouping of repetitions that is followed by a rest interval and usually another set

Repetition (rep)

The number of times you lift and lower a weight in one set of an exercise. For example, if you lift and lower a weight 10 times before setting the weight down, you have completed 10 “reps” in one set.

Rest Interval

Pause between sets of an exercise, which allows muscles to recover partially before beginning next set.

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. Supersetting involves doing two exercises with no rest in between.

Lifting to failure:

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.

Failure – That point in an exercise at which you have so fully fatigued your working muscles that they can no longer complete an additional repetition of a movement with strict biomechanics. You should always take your post-warm-up sets at least to the point of momentary muscular failure, and frequently past that point.

1 Rep Max:

The weight that allows a person to go to failure following just one rep.

Drop Sets:

Also known as strip sets, drop sets involve the immediate reduction of weight between sets with no rest. This will thoroughly burn out a muscle.

Rest-Pause:

Do a set to failure. Rest for 5 to 10 seconds then do a few more reps with the same weight. Do this once or a few times depending on your energy levels and how far you wish to push. With this technique you can take a weight you can only do for a certain number of reps and increase that amount.

Forced Reps:

Forced reps are a frequently used method of extending a set past the point of failure to induce greater gains in muscle mass and quality. With forced reps, a training partner pulls upward on the bar just enough for you to grind out two or three reps past the failure threshold.

Negative Reps:

One or two partners help you lift a weight up to 10-50% heavier than you would normally lift to finish point of movement. Then you slowly lower weight on your own.

Partial Reps:

Performing an exercise without going through a complete range of motion either at the beginning or end of a rep.

Pyramids:

Increasing the weight with each new set while decreasing the number of reps. The weight is then reduced and the reps increased.

Trisets:

Three exercises are performed consecutively without any rest.

GIANT SETS

Performing a series of 4-6 exercises, done with little or no rest between each movements, and a rest interval of 3-4 minutes between each giant sets. You can perform giant sets for either two antagonistic muscle groups or a single body part.

Note: Giant Sets are extremely intense. Great care should be taken when attempting to perform a giant set.

21s:

When performing 21s, 7 reps are performed in the lower half of the motion, then 7 reps are performed in the upper half, and the set is finshed with 7 complete reps.

Resource: bodybuilding.com / Jamie Eason LiveFit Training Program

Day 10 Progress

Week 2 Progress

Hi to all my fit and fabulous friends… So let me recap on what I’ve been up to J

Today is day 10 of my 12 Week Body Makeover Challenge. So far I believe so good – 100% clean on my diet and ok I’m getting to one training session a day – 45min – 60 min max. I had legs on my program today but have to admit I did not have one of the best days in the gym. I don’t get to do cardio at the moment and this to me is a huge disappointment!

I have to admit that I was slightly discouraged today for I keep comparing this transformation to my previous one only to realize I’m setting myself up for failure in that way and I need to change my way of thinking…

WHY?

Sometimes in life our circumstances change and so I realized tonight that, I need to adjust my mindset accordingly. As everyone knows by now I’m a new mommy to a beautiful baby girl and obviously the time limit for myself is limited. I feel so guilty to pick her up at the daycare only to take her to the next stop – the gym L. It is terrible but I just don’t have any other option. I do feel rushed in the gym and not even to mention that I’m there on the busiest time of the day – Late afternoon 16:30/17:00 when everyone train after work! But again I don’t have any other option so I must make it work! So the gym is full, equipment all in use, my time is limited so do you think there is a chance to get irritated or discouraged – YES there is.

BUT…

Today I want to encourage you by telling you that we have the ability to make the decision whether or not we are going to allow our circumstances to determine our attitude or will we make the decision to change our mindset, adjust, be positive and make the best out of it?

So even though I cant train twice a day like I use to I will make the best out of the opportunity that I do have to train.

I did add the Waterslim product from USN to my supplements and I have to say what an exceptional product to reduce water retention!

Rapid Water Loss Drink for a toned Physique

Rapid Water Loss Drink for a toned Physique

This product is scientifically formulated to eliminate water retention under the skin to amplify weight control.

Scientifically formulated to eliminate water retention under the skin to amplify weight control.

WHEN DO I TAKE IT?

Prior to breakfast

BENEFITS

ƒExceptional diuretic properties

ƒƒAnti-fat mass effect

ƒƒAllows significant weight loss (mainly as temporary water loss)

ƒƒHelps to refine the silhouette

ƒƒNo side-effects or adverse effects shown in studies

I took a progress pic tonight to see if I can see any difference…I didn’t think there is ANY progress until I saw the pic and realized I definitely dropped some water!

Decided to share with you – Don’t look at the quality it was taken with my phone and I didn’t plan to share it 😉 Still a long way to go – BUT keeping my head up, lets do this…

Day 10 Progress photo

Expresso Show SABC 3 Interview

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

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

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

Have a super day…

 

USN 12 Week Challenge starting 30 January 2012

Is there anyone who wants to start the USN Challenge or just live a healthier lifestyle and get rid of unwanted fat? I have decided to guide my sister through a second round of the Challenge being her personal trainer and guide her through the use of correct supplementation and nutrition/diet! If you like to join in like my Facebook page: Body and Lifestyle Challenges Claudine Kidson (click on the link above) and spread the word. Challenge starting on 30 January 2012! I will share a training program/weekly diet/recipes.

YOUR life can and WILL be changed!

Festive season…

Hi everyone, sorry for being quiet on the blogging side of things but I have been really busy working on compiling the LiveFit training log sheets and spend allot of time prepping for the Challenge starting on 2 January 2012. So are you excited already? Well I am SUPER excited and can’t wait to start this challenge with all of you…2012 will be your best year yet! How is your motivation level over the festive season? I must admit it’s been a tough week or two. Diet/Food wise there is no problem but oh my when it comes to my craving for sweets it’s another story.

Training wise things is going great. I’m taking it easier now; only to hit it hard again on Monday 2 January 2012. When I say taking it easy I mean trying to stick to 1 training session per day and not the usual 2…

The first phase of the Challenge will definitely be a HUGE challenge for me when it comes to the no cardio part but I just HAVE to do it. I am a little cardio junky who loves my running/zumba/mountain biking etc. but if that is what it takes I’m doing it.

Then I have been approached a few times and asked if I will compete in the fitness industry next year. After long thinking and pondering about it I have decided that I will give it a try ;-). The first competition is in April 2012 and by that time we will finish the LiveFit program and definitely be ready to hit the stageJ. So will you compete next year? The Challenge will end 26 March 2012 do you have any rewards set in place for achieving your goal? This is a great way to stay motivated.

Post a comment here if you will join in on the challenge. It is always better to have a support system and close friends/family/online friends who can encourage you at times when it gets tough. Believe me it does! There will be days that you feel discouraged, tired, bloated and irritated. Those days are the days where you need that support system, so follow the blog and let us help each other. For those of you that don’t already have MyFitnessPal get it today. This is a wonderful app to keep track on your food dairy, calories etc. You can add me if you like then we can share our food dairy etc. My user name is ClaudineKidson on twitter and bb.com and MyFitnessPal.

Supplementation wise for those that asked: I will carry on using my USN products and will keep you posted on what I will use. I’m still deciding though. If you have any questions about supplementation please feel free to post your questions here.

Tomorrow will be my last day at the office for this year, or NO wait I work on Christmas day 😉 but that’s ok after lunch is served I’m officially on holiday. I can’t wait to take some time out and to get a good rest. We will spend some time with family at the Lodge and then a few days at Sun City Resort. We have a Christmas Lunch at the Hotel every year and the Menu looks amazing I have to say. This will be the one day that I will enjoy the menu – Even though I will NOT over indulge I will enjoy it! What will you do on Christmas day? Remember the food can be overwhelming on such a  big family gathering/occasion but DONT over indulge and make up for all the food you did not get to have throughout the last couple of months ;-). It’s not worth it…Be one step ahead in January.  As I’m typing this paragraph it’s as if I’m preaching to myself here.lol

Well I just wanted to let you know I’m still here (on the blog) even though I don’t post every day… It’s time for me to get back to work on Phase 3 – Will keep you posted once it’s done.

Have a blessed day and if you are on your way to your holiday destination or to family/friends be safe. Drive save and stop next to the road for some stretching…

 

Super EXCITED…

Day 4 of cutting program: Thursday Training: Hamstrings, Glutes & Calves | Some cardio/running

Calories: 465kcal

Calories Fat: 35%

Fat burn and fitness improving

Duration: 1hour 25 minutes

Afternoon:

Run: 4.72km

10 minute rowing

Calories: 252kcal

Calories Fat: 32%

Fitness improving

Duration: 1hour 25 minutes

Have to share my excitement with you:

Ok so today I received wonderful news!!!I will have my first television interview/shoot for the USN slot on the Expresso Show. I am super excited, honored, and nervous all at the same time.

I am truly passionate about USN Ultimate Sports Nutrition brand and about my supplementation, for this is what assisted me to reaching my goals. Being an Ambassador for such an amazing brand is an absolute honor. If you believe in something it will speak for itself. I am living the proof of what can be achieved in 12 weeks through the correct use of supplementation but most importantly the importance of a good balanced diet. I use to be the one thinking before and after pics is a lie until I have done it myself throughout this 12 weeks transformation process. I want to encourage you to take before/after and progress pics of yourself. This is the best way to see your results in front of you and by being able to assess the areas that needs more work. It really is possible to transform your body if you set your mind to it by being committed enough to reach a set goal. 12 Weeks is only what sets the foundation of a new lifestyle, it is not the end of the road…

I promise you today you will never ever look back. You will have a healthy confidence that I believe is a must for every women or men out there.

There is 100’s of excuses not to change your lifestyle, or how difficult it is but I tell you that is nothing in comparison to how you will feel once you achieved your goal physique. You will not only look better but you as a person will be transformed. Your mood will change from negative to positive! You will feel comfortable in your clothes, you will be healthier more focused and committed in every area of your life. Even your relationships, work etc will benefit if you feel comfortable/happy about who you are. Yes it is the festive season, yes it will be more difficult but believe me today if you are serious enough you will start even on the last day of the week/on Christmas day. I remember I started my Challenge on a Thursday. I can recall every emotion experienced on that day and let me tell you feeling tired and bloated are not what want to experience ever again.

Start by changing today…You can do it. We can do it…Together we can motivate, inspire and help each other. If you have any questions feel free to post a comment and I will get back to you.

Loving toning phase!!

Day 2 of cutting program: Tuesday Training: Back, Arms and Cardio with Swimming

Calories: 595kcal

Calories Fat: 31%

Fitness and Fat burn improving

Duration: 1hour 33minutes

Afternoon Cardio: Running

Run: 7.93km (45min)

Calories: 561kcal

Calories Fat: 20%

Maximal performance improving

Duration: 1hour

Day 3 of cutting program: Wednesday Training: Chest, Shoulders and Abs | Swimming | Zumba

Calories: 573kcal

Calories Fat: 30%

Fitness and Fat burn improving

Duration: 1hour 27 minutes

Afternoon Training: Zumba

Calories: 567kcal

Calories Fat: 17%

Maximal performance improving

Duration: 1hour 2minutes

So how is your week so far? Mine is going rather slow.

So I started swimming some lengths at the gym and I must say I’m really enjoying the change of scenery ;-)…Have you tried to incorporate something into your program that you are not familiar with or not use to doing? I’m doing weights in the mornings and then I do cardio in the evenings/late afternoon. I don’t have time in the mornings to include 30-40 minutes of cardio. I did cardio last night for 47 min and then it was time for a nice steam bath session (cooled down the body first this is important) and then it was time for a swim. Changing your program or incorporating something different makes things interesting and avoid you getting bored with your training program.

Tonight is Zumba time and I can’t wait. Zumba is my old time favorite and I just love the intensity of it. I am passionate about dancing and music and this is the perfect way to combine that with fitness. Have you tried a Zumba class before? I must also say that the instructor plays a major role in the success of the class. Mary-Ann is the Zumba instructor at our Virgin Active and I must give her a high 5. Zumba just won’t be the same without her. She is passionate about it and you can see it in her rhythm and personality!

If you haven’t already joined the Zumba revolution do it 🙂 – This is an excellent calorie burner when it comes to exercise and will improve your overall performance/endurance.

Diet wise it’s going great, clean eating is part of my life by now. I do increase some portion sizes at times. I bough a new flavour of USN 100% Whey Protein and I can’t wait to try it out!

100% WHEY PROTEIN
WHEY PROTEIN ISOLATE & CONCENTRATE FORMULA

PRODUCT OVERVIEW

High Biological Value (BV)
Rapidly digested
Instantly availably amino acid delivery
Low calorie
Low carbohydrate

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

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

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

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

WHEN

  • As a dietary supplement. Upon waking
  • Post exercise
  • Anytime snack during the day.

BENEFITS

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

More about Emotional Wellness – Steam Baths

WHAT IS A STEAM BATH?
Not unlike a sauna in that it induces sweating, but with entirely different atmospheric conditions, the steam bath not only relaxes you and renews your energy, but also promotes your health and beauty as well. It is operating most effectively at temperatures of between 43C(110F) and 46C(116F) and a relative humidity above 100%. In a steam bath, steam (or to be more scientifically correct, MIST) should be permanently present. This requires an efficient steam generator, a precise control system and a steam-tight cabin to prevent steam escaping and damaging the fabric of the surrounding room.

SCIENTIFIC RESEARCH
Between 1983 and 1986, at the University of Munich’s Institute of Medical Balneology and Climatology a comprehensive series of comparative tests were conducted to determine the effects of the sauna, steam bath and whirlpool bath on the human body in view of a considerable uncertainty which had previously surrounded the steam bath. Steam baths should not be recommended or prescribed to clients with known cardiac pathology. Steam baths are recommended wherever generalized moist heat applications are indicated.

Physical agents act directly with a physical effect; that is, radiant energy becomes heat when absorbed by living cells. Physical agents may in addition indirectly influence the AUTONOMIC AND ENDOCRINE SYSTEMS as well as the ELECTROLYTE balance. The BIOLOGIC RESPONSE to the “push” of physical stimulation of the VEGETATIVE HORMONAL SYSTEM is an adaptive reaction to stress, which involves the adrenal cortex and increases blood steroids. In fact, the interrelationship between adrenal and blood steroids may be an important factor in the hit-and-miss success of this form of hydrotherapy. If so, the intensity (or dose) of physical stimulation will determine the “stress” of this hydrotherapy program.

TEMPERATURE IS CRITICAL

Physiologic Effects
The body tries to increase its heat loss through all possible avenues-especially the skin and lungs. If the environmental temperature exceeds that of the body, the only way to lose heat is through sweating. The body cannot maintain a constant temperature when the environmental temperature is a s high as that reached in a steam bath or sauna, and so the body temperature begins to rise. As the cutaneous circulation increases, heat is accepted more readily by the body from the environment. A reduced skin circulation would reduce the rise of body temperature, but this is not possible. The rise in body temperature depends mainly on (a) the temperature and humidity content of the steam bath, (b) the sweating capability of the bather, and (c) the bathing time. Body temperatures have been found to range from 37.6C (99.6F) to 40C (104F). Thus, the physiologic changes that occur during the bath are due in part to the rise in body temperature and in part to the influence of the reflexes of the hormonal and nervous systems, which attempt to increase the heat loss.

The research results revealed that, given the correct choice of temperature and duration, a steam bath produces the same thermal effect on the body as a sauna and is equally beneficial. This is due to the fact that the saturated level of humidity in a steam bath is markedly counter-balanced by lower temperatures than in a sauna. The enjoyment and benefits that the steam bath affords thus depend critically on the correct temperature being set and maintained. In a steam bath, the optimum temperature lies within a narrow 43-46C(110-116F) range. These temperatures are not only experienced as the most pleasant, they are also the most beneficial. If the maximum temperature is exceeded by as little as 2-3C, the atmosphere is felt to be too hot. Proper steam bath control systems prevent such a temperature rise and maintain the optimum conditions with the utmost reliability, regulating the temperature, the supply and density of the steam, the intake of fresh air and the extraction of spent air entirely automatically.

EFFECTS OF A STEAM BATH
A steam bath is health giving as well as enjoyable. As a supportive activity, a steam bath is especially recommended to alleviate the conditions listed below by virtue of its high steam content and the general benefits of moist heat. The list was confirmed by the research carried out at the Institute of Medical Balneology and Climatology at the University of Munich: Bronchial asthma, bronchitis, catarrh of the upper respiratory tract, coughs, hoarseness, expectoration (particularly with the assistance of essential oils) non-acute rheumatic complaints and restricted or painful movements of the joints.

In addition, again as a supportive measure the steam bath is beneficial for persons suffering from: Sleeping disorders, particularly through over excitability, poor skin circulation, dry, chapped skin, muscular tension, muscular weakness in the subcutaneous blood vessels, and sensitivity to sudden changes of temperature.

A great advantage of the steam bath lies in its highly beneficial effect on the skin, a feature particularly appreciated by women. The moist heat stimulates the subcutaneous blood flow and cleanses the skin intensively, opening the pores, removing dead skin and impurities and leaving the skin feeling soft, clean and silky smooth.

THE CORRECT WAY TO TAKE A STEAM BATH
The method that has proved successful for the sauna applies to the steam bath, too:

  • Shower before the first session-time the stay in the steam bath in accordance with your personal sensitivity-do not exceed 15-20minutes
  • Cool off with cool fresh air and cool water without shocking the system and avoid shivering
  • Take a warm foot bath if you have cold feet
  • Do not take more than 2-3 sessions in the steam bath. In the case of combined facilities like sauna and steam bath, which provide for different types of bath, you may also switch from one type to another. What is essential though is that you cool off thoroughly after each session. Never start a fresh session if your body is warm (or worse still, hot) and never change from one type of bath to another until you have cooled down properly. To do so could overtax your circulation. Unless the body has cooled down properly after a steam bath, even a swim in a heated pool could be physically harmful as it can be after a sauna. Enjoyed correctly, a steam bath will help to overcome the stresses of everyday life, to relax and recover and to gain new strength and improve general physical and mental well being. And what’s more, a steam bath can also be fun. STEAM AHEAD…

Beautiful week ahead…

Its Monday, the beginning of a beautiful new week and there is allot to smile and be positive about. We are alive, healthy and blessed with family and friends to spend time with over the festive season!

Will you be going away over this time?

If you are stressing about your diet etc I want to encourage you that you CAN stick to clean eating and healthy living even when on holiday. Yes it is a bit more challenging at times but keep in mind how hard you have worked to get into shape or to feel good. Don’t go and and waste all those well deserved results on bad food choices it’s just not worth it! Keep your mind set on living a healthier lifestyle. Stop seeing eating clean as dieting. Living healthy is a lifestyle it is not following a strict diet, if you get your head around that you are well away!

So as I mentioned, today is the beginning of my gym program that I will follow for the next four weeks. I decided to repeat my cutting/toning phase for I feel I can achieve better results and then I will focus on maintaining from end of January. We obviously want to look our best over the holidays so why stop now 😉

Yesterday was such a relaxing day. I went to the gym and did cardio and decided after cardio to go for a swim. This was out of my comfort zone but oh well I bought a “gym” costume with a swim cap so nothing was stopping me!

I got in the pool and was that relaxing, I enjoyed it so much. I think the last time I had a swim at the gym was 16 years ago ;-).  I encourage you to try different things at times. Don’t get stuck in repeating the same exercise routine. It’s always good to keep your body guessing.  Tonight will be my first Yoga class ever. Have you done Yoga before? Share by commenting at the bottom of this post what I can expect. I’m a Zumba lady who loves the intensity of it. But hey it’s worth giving Yoga a try and see!

I did legs this morning – what a workout! This is what I did:

Training: Legs

Calories: 583kcal

Calories Fat: 31%

Fitness Improving

Duration: 1hour 34minutes

Legs

This is how my week looks like:

Monday: Quads & Calves | Yoga in the evening

Tuesday: Back, Arms and Sprints | Cardio/Pilates: 1 hour

Wednesday: Chest, Shoulders, Abs | Cardio: Zumba late afternoon

Thurday: Hamstrings, Glutes & Calves | Yoga in the evening ( Still deciding)

Friday: Back, Biceps and Abs

Saturday: Shoulders, Triceps, Calves and Zumba for Cardio

Sunday: Rest day

Are you going on holiday over December/January? While I’m sitting here I cannot help but to make plans for my next holiday ;-). I’m trying to convince my hubby that we must try to find a place for a few days over December; I will even compromise and camp as long as I can be close to the beach.

Really this can’t be it; I can’t go into a year if it doesn’t even feel like I was on a holiday already. J I know I just come from holiday/the sea but I want to go again hehe. I loved it so much I need to go again. I don’t know what is going on with me lately but I’m on a mission when it comes to enjoying life and by doing things differently. I can’t help but to think that I cannot live an average/mediocre life anymore. I want things to be extraordinary, I want to wake up mornings without knowing my exact schedule or plans for the day. I even do different things in my gym program, and then you must know! It cannot be midlife crisis for I am very far from that 😉 but its similar I believe. I am a very structured person sometimes even a perfectionist but let me tell you the last couple of weeks I’m different. Must be because of all the energy I have with my new lifestyle.

Ok so I went to a yoga class tonight and uuhmmmmmm I don’t know! I think I must stick to the high intensity training or let’s say if I try it again I will definitely not do a legs session the morning hehe. I think my muscles did not know what is going on. There was some stretches, boy oh boy, I was even afraid of getting an injury at one stage.

Hope you had a super day.

4-8 November – Day 79- Day 83

Hi everyone sorry if I was a bit quiet these last couple of day I was just so busy with functions and work that I just didn’t have the time to update my blog. 😦 How was your weekend and how is your week so far?

I can’t believe that my challenge end date is on Thursday (10 November), this truly feels so unreal. Those about to start the challenge believe me 12 weeks go by fast…

Today is day 6 of my dehydration cycle and I was fine up to today but I am really starting to feel tired and don’t know where I will get the energy to go to gym again this afternoon. Will just have to ;-).

I started writing my winning report and will deliver it to the USN head office on Monday, the day before I leave for my Ballito holiday. I am so looking forward to this I can’t tell you how much I need this break and to spend some good quality time with my hubby. I booked my two yorkies into a kennel in Ballito and man is this a stretch. At least they will be close by and I can go and pop in whenever! They are my babies and I love them so much. I can’t leave them behind for I have no one that can look after them or whom I trust enough ;-). This 12 weeks was lots of commitment, focus and allot of my time was spent on the success of this challenge that most of my energy went into it.

Remember today that Balance is KEY! Take the time to focus, set goals and plan ahead but focus on where you are today.

The end date of this 12 weeks: Believe it or not but I am happy and sad at the same time. I definitely have to set some new goals, for this is sometimes a good way to stay motivated and always good to set some goals and to have something to work towards!

I must honestly say that even though I have worked so hard over the last 12 weeks I am still not at the point where I want to be. There is still hard work ahead and my training program will definitely be adjusted to reach my goal physique. I am actually looking forward to slow down with my training program in the way that I was in such a hurry to reach cutting phase that I skipped a big part of my Phase 2!

After the challenge I will sit down and really do some research about some nutritious meals. Living healthy doesn’t need to be distasteful. There are so many good recipes out there that are very healthy. I can’t wait to try making Jamie Eason’s Protein biscuits etc. You have to make your diet interesting so that it is a lifestyle and not a “diet”. The moment your head think diet you can be doomed for failure.

I will definitely upload it on my blog once I have compiled some good recipes. Do you have any to share?

Training wise this last week was great; see my training log. The intensity is tough and I must say I am looking forward to my holiday next week. I will have to jog every morning and evening for I cannot get to the gym where I am going! I do have hand weights and yoga matt for my abs sessions so will take this along. At the moment my routine in the gym is more like a circuit with different exercises and 4 sets each repeated with 20+ reps then rest for 2-5 minutes and repeat for 4 sets! Obviously a drop in weights for the repetitions is much more!

This week I will do two muscle groups per day. For example Back/Abs in the morning and Chest/Calves circuit followed by some cardio in the evening. This is an exciting phase of the training program just wish I had a week longer for this cutting phase but oh well what’s done is done! I may be too hard on myself, for it really feels like my progress slowed down over the last 2/3 weeks!

Although I am the one preaching about throw out the scales now I am on it every other day.lol. Maybe because of my last measurements that was such a disappointment and with Gareth telling me they made a mistake and I must go for a second measurement that I am under 10% fat! Well I didn’t go for a second opinion will just have to see on Thursday!

So I just spoke to my photographer about our shoot on Thursday and man I am so excited and nervous at the same time. His brainstorming some ideas with me that I really like, but will have to see what we decide to do :-). Love it when creative’s come together. So my final measurement is on Thursday morning 7:00am and even though I don’t think there is a major difference in my measurements I will just be positive and see! My photo shoot will be after measurements!

I just realized that this 12 week challenge may come to an end but living healthy and reaching my ultimate goal does not have a deadline! From here I can only look better and take my time to reach my ultimate look.

Take every day as it comes and set some goals for yourself and realize that every decision you make now will have an effect later.

Here are some tips on 10 Ways to stay motivated. I got it from Jamie’s site

Make Working Out a Key Part of Your Life:

Schedule it in, and put it on your calendar. Make it a real commitment. It is a lifestyle change, not a temporary fix.

Choose a Convenient Gym:

Choose a gym or a place to work out that is convenient and close to you.

– Set Attainable Goals Instead of saying, “I aim to lose 40 lbs” or “gain 10 lbs of muscle,” set weekly and monthly goals to increase your reps or weight and/or increase your cardio.

Start Off Slow:

Don’t go in and work out so hard that you make yourself too sore to move. Focus on form and getting into the groove.

– Vary Your Routine Doing the same thing over and over will likely result in a plateau. Try to change your sets, reps, weights and/or rest period between sets at least once a month.

Keep a Journal:

Keep a journal and hold yourself accountable to making improvements. How will you know when you get there if you can’t remember where you’ve been?

Use the Buddy System:

Train with a friend to keep up the energy. There is nothing like some friendly competition to spur a good workout.

Hire a Trainer or Coach:

There will be days when the last thing you’ll want to do is spend time at the gym. A professional knows how to motivate you on those days, and you will be more likely to go when you’re paying someone.

– Be Patient Make a promise to yourself to stick with it for at least 3 to 4 months. Consistency is key! Mark your calendar at the 3 or 4 month mark and if you stick to it, reward yourself with a new outfit or a vacation.

Get Enough Sleep:

Lack of sleep will derail your training program faster than anything. You will likely overeat to compensate for energy and/or skip the gym all together.

Total body transformation…

This last 10 Weeks has been life changing and a journey that no words can describe. I still have some hard work but I am excited about the progress so far!

This is VERY embarrassing to me but I want to share this with YOU and to tell you that YOU can make a difference. This was me ten weeks ago. Bloated, tired, emotional, no self confidence and ALWAYS felt tired, irritated and so much more. Everything changed the one morning when I woke up and said to myself this is it! Take charge of your health and life. You absolutely can do it!

Friday 21 October: Day 65

Wow the intensity of the training is getting intense! I must say the time it takes to get through my program is a bit hectic… I hate being in the gym for more than a hour and a half! This program is something else but never the less amazing! I’m starting to see the results!

I don’t regret going on this 12 week live fit training program and will definitely do it over once my USN challenge is completed. I will stay longer in Phase 2 to make sure to gain as much muscle as possible before the cutting phase. I had to start with my cutting/toning phase yesterday otherwise I won’t get the results needed to win this challenge 😉 all jokes!

So how was your day? As said previously I had a golf day today where we did some marketing for our company, serving the most delicious pancakes/wraps filled with chicken/bacon/salami,spinach, feta etc.mmmm looked delicious not even to mention the dessert and the juice and grenadine and extra light ice cold white wine… Won’t think this was all done on a golf course but believe it or not we did it. The response was really amazing and we made the impression we wanted to! Can’t really see on the pic for there was another table etc.but see our hole!

20111021-212016.jpg

You must have a wonderful, clean eating weekend!

30minutes before breakfast: 3 Phedra Cut Ultra XT

Breakfast:
Half cup cooked oats with 8 raw Almonds
2 CLA 1000
1 Cup Decaf Coffee

Mid morning Snack:
1 Serving 100% Whey Protein
Apple

30 minutes before lunch:
3x Phedra Ultra XT

Lunch:
1 Slice Rye bread with fat free cottage cheese and cucumber
Small piece of chicken wrap

Late afternoon:
Green Apple
1 Serving 100% Whey Protein (before gym)

Before Dinner: 3 Phedra Cut SF

Dinner:
Mixed Veggies – Steam it
3 x Skinless Drumsticks steamed +-150g
Cucumber wheels

After Dinner – 2 CLA 1000′s

Training: Afternoon Session:
Gym: 16:26 pm
Calories: 298 kcal
Calculated fat: 39%
Duration: 1 hour 33 min
Average heart: 121 Maximum: 160
Fat burn and fitness improving

THE WORKOUT I DID TODAY

Superset:
Wide-Grip Lat Pulldown
3 sets of 15 reps – 22.5 kg

Underhand Cable Pulldowns
3 sets of 15 reps – 22.5kg

Working Set + Active Rest:
One-Arm Dumbbell Row
3 sets of 15 reps, per arm – 7kg

Exercise Ball Pull-In
3 sets of 15 reps did 20 reps last two

Working Set + Active Rest:
Seated Cable Rows
3 sets of 15 reps – 30kg

Jackknife Sit-Up (on a bench)
3 sets of 15 reps

Working Set + Active Rest:
Bent Over Barbell Row
3 sets of 15 reps – 15kg

Mountain Climbers
3 sets of 20 reps

Superset:
Dumbbell Alternate Bicep Curl
3 sets of 20 reps – 5kg

Bench Dips
3 sets of 15 reps

Superset:
Preacher Curl
4 sets of 12 reps – 7kg

Pushups (Close and Wide Hand Positions)
3 sets of 15 reps

Working Set + Active Rest:
Triceps Pushdown – Rope Attachment
3 sets of 12 reps – 20kg

Mountain Climbers
3 sets of 15 reps each side

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