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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.

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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

Journal day 51-53: 7-9 October 2011

Hi everyone, so how was your weekend? Almost Monday again and man am I looking forward to this coming week.

This was a tough week and things were just crazy with the whole Aardklop festival and everything going on in Potchefstroom.

About my weekend…I did not get to the gym which is TERRIBLE and I feel so guilty about it. Was just not in the mood at all after my failed training session attempt on Friday morning. There was no cardio classes e.g Zumba etc at the gym because of Aardklop so this in itself was a challenge for me!

Then on Friday evening I ended up having max 3 hours of sleep – this is a big no no for 8 hours sleep is a crucial part of the challenge. It is now Sunday and I still feel tired and out of my routine. I can say one thing that I can be proud of and that is no matter what the circumstances were and the fact that I was confronted with all the temptations there could possibly be I DID NOT CHEAT ONCE! I stuck to my diet and focused on my challenge 101%. When going out with my friends not having 1 drink only water for me was a well done 😉

I did decide to go to the Look and Feel good expo today, and I have to say even though I expected so much more it was worth it at the end…I end up at the Sandton Convention Centre this morning thinking the expo will be held there, don’t know how I got that wrong hiehie. I really hoped to meet Gareth at the USN stand today but he was not thereL. The reason why is because he knows my progress and I have been in contact with him throughout the challenge and he would’ve been the one that could answer some of the questions I had. But never the less I met some awesome people there and the “tasting” of the readymade PROTEIN FUEL 25 oh man that is the best taste ever! Really loving it, wish I could buy a box of it hehe. You have to try one.

Amazing drink

One disappointment was that I really thought they would have like a sushi bar or something healthy when it comes to food. BIG MISTAKE not packing my lunch pack…Thank goodness I had my shake there so that was what I had. 2 Diet Fuel Shakes one at 10 and one at 3:30.

Then the highlight of my day is the fact that I met Nicole Seymore. She is such an inspirational figure in the fitness industry and what an amazing personality. You will see her two month training program under my resources page.

Me and Nicole Seymour

I can’t tell you how bad I want to become an Ambassador for USN South Africa. I would love to be an inspirational figure and to motivate other women to become the best they can be. This week Thursday will be week 8 of my 12 week USN Challenge and I am a changed person. Words cannot describe to you how I feel as a person even though I still have a long way to go and my target/goal that I want to reach will require much more work, I’m still on my way to a better me.

I will NEVER, EVER go back to the lifestyle I used to live. Let us help each other to change our lives one day at a time. Remember you can be an inspiration to others while living the best life you could. Your family, friends and community will soon follow in your footsteps.

Believe in what you do, believe in yourself that is the most important thing! Have the healthy confidence that God intended for you to have.  

The most interesting girl in the room is not the prettiest one, or the smartest, it’s the one that knows her worth! For all my girls out there! “Kim Dolan Leto”

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

Breakfast:
Half cup Wholewheat Pronutro
6 Almonds
2 CLA 1000′s

Mid morning Snack:
1 Serving Diet Fuel

Lunch:
2x Phedra Cut Ultra XT

Lunch:
1 Serving Diet Fuel (There was nothing healthy at the look and feel good expo) / or lets say nothing that is in my diet 😉

Late afternoon:
1 Had my toasted rye bread with very little peanut butter (sugar free) with 0% fat caramel syrup. This was truly amazing and the best lunch meal in the last 6 weeks hehe. Don’t know if the peanut butter etc is allowed but it was amazing.
2 CLA

Four o clock:
2 Phedra cut Ultra XT

30 Minutes before dinner:
3 Phedra Cut SF

Dinner:
80/100 gram lean mince with muschrooms and veggies.

After Dinner – 2 CLA 1000′s

This will be an awesome week coming up, can’t wait and accept each day as a gift and make a difference!

Journal day 48-50: 4-6 October 2011

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

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

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

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

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

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

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

100% Whey Protein Overview:

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

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

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

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

BENEFITS

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

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

In the gym..

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

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

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

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

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

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

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

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

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