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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!

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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

Take back control

It all starts with a decision to change…Take back control ~ Get back up ~ Believe in yourself, commit and change your lifestyle. It will be tough & there will be days that you want to quit BUT don’t and if you did – It’s okay, get up – This is your time!

Winter Shape Up with @usnsa will help you to reach your goals ~ Summer bodies are made in the winter. You could be the next hamper winner. Take a shape up selfie or photo using ‪#‎usnshapeup‬ – www.usn.co.za

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Lets take back control – One step at a time ‪#‎fitness‬ ‪#‎lifestyle‬ ‪#‎usn‬‪#‎weightloss‬ ‪#‎transformation‬ ‪#‎teamusn‬ ‪#‎fitnessjourney‬ ‪#‎phedracut‬

Do it for YOU!

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

What is 28 Days?!

4 Weeks {ONLY 28 Days} can it be that hard?!

NO it’s NOT, so why not accept the challenge to get that summer body in shape.

Have you ever heard of DietBet?! If not join the club:-) DietBet has been around for a few years though…But not to worry I will share more details here.

Jamie Eason started a challenge on DietBet called Jamie Eason’s Holiday Hustle, and I decided to join in. You have NOTHING to lose but that extra pounds/kg’s that added up over the months…

You can follow any plan / training program / nutritional plan but joining the “pot” while doing your #FaceTheFat #USN challenge with the benefit of being part of this amazing fitness community, all with the same goal of losing 4% of your body-weight in a 4 week period and then of course winning in the end.

It is without a doubt worth the while to read more about it. We are currently 3 253 players and the pot is $97,590
(R 1,335,434.06) 
 whoohoo!

The challenge started yesterday but you can still join – you have 14 days still to enter but remember then its less days to reach your goal of 4%….

So I decided to take on the next four weeks and shred the last bit of fat and reach my goal just in time for summer while HELPING YOU!

I will use my USN Supplementation to assist me in reaching my goal. Here I will share my journey for the next four weeks.

The reason why I decided to join in on her challenge is to be part of a community where you can help inspire and motivate others and yourself. Become part of a fitness community even if it is online/social. By becoming part of a group like this makes it easier to keep yourself accountable and it helps to know you are not alone in this journey!

Everyone have different goals – Even if it is to become fit, or to lose weight, improving on a healthier lifestyle or whatever your goal join me!

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BE A WINNER

Here is the link: http://diet.bt/8qSkeT

So, this is what DietBet is all about.

How it works

Bet on yourself to lose weight. Reach the goal … split the pot! EASY AS THAT 

What’s your goal?

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

6 Surprising Fat-Loss Facts

I had to share this with you. There is so many myths out there about diet, nutrition and fat-loss. Most of us are left with confusion and end up following the wrong advice or believe systems…

Get the real fat-loss facts right here! These six Optimum athletes know just what it takes to uncover those muscles hiding out under your body fat. Here’s what they have to say about some of those pervasive fat-loss myths.

Not seeing the fat-loss results you’ve been training for? It may be because you’re falling for some fat-loss falsehoods! Get the straight facts about fat loss right here. Most regular gym-goers are there for one thing and one thing only: to lose fat. While there’s absolutely nothing wrong with that goal, many people aren’t training for it in the most efficient ways and thus struggle to make real progress. What’s usually to blame for these ineffective fat-loss plans is a whole bunch of misinformation.

TOBIAS YOUNG

FAT-LOSS FALSEHOOD: “If I train abs really hard every day, I will lose belly fat and get a six-pack.”

REALITY: Everyone has a six-pack. It’s a muscle called your rectus abdominus. The only reason it’s not visible on everyone is because it’s usually covered with a layer of body fat. You could do 1,000 crunches seven days per week, but that won’t help you burn that layer of fat.

In order to lose fat, you must monitor your caloric intake and eat fewer calories than you expend. That way, your body will use stored fat for fuel. When your body burns fat for fuel, you don’t get to pick which parts of your body the fat will come off. Eventually, your entire body will be leaner, including that coveted abdominal area!

JEN THOMPSON

FAT-LOSS FALSEHOOD: “You can turn all of your body fat into toned muscle by lifting weights.”

REALITY: It is not possible to turn your body fat into muscle. Fat is fat and muscle is muscle—you can’t magically turn one into the other by lifting weights or doing cardio. However, weight training is the easiest way to control the shape of your body. The more muscle you have, the more fat your body will burn.

Keep in mind, though, that you can have a lot of muscle and still have fat covering it up. That’s why you need to do weight training, cardio, and have a clean, nutritious diet to maximize your weight loss and body-shaping potential.

ALEX CARNEIRO

FAT-LOSS FALSEHOOD: “When trying to lose weight you need to drop your carbs and fats, but keep your protein intake high.”

REALITY: Fats and carbs both play a role in fat loss. Fats are responsible for hormone production, joint lubrication, and many other important health and muscle-building factors. Dropping your fats too low could compromise your health and your goals. Everyone’s body and metabolism is different, so it’s crucial to know how many grams of healthy fat you need to eat for a balanced nutrition regimen.

Carbs are always perceived as the enemy, but they too have a significant role in fat loss. The body needs glucose to work, and to a certain level, your brain requires it to think and function optimally. Some will argue that technically we don’t need carbs, but many of your body’s basic functions will decrease in performance without the right amount of carbs at the right times.

As for protein, a high-protein diet could benefit people in a caloric deficit.

KELLY RENNIE

FAT-LOSS FALSEHOOD: “Eating fat makes you fat.”

REALITY: Fat doesn’t make you fat—consuming too many calories does. Foods that contain fat are part of a healthy diet, help maintain your lean body mass, and assist with metabolic function. Healthy fats, like omega-3 fatty acids, can be found in extra-virgin olive oil, coconut oil, almonds, avocados, cashews, peanuts, walnuts, flaxseeds, and more. If you want to lose fat, you need to eat fewer calories and/or burn more calories.

NOAH SIEGEL

FAT-LOSS FALSEHOOD: “Cardio is all I need for fat loss.”

REALITY: Every gym has the guy or gal who does an hour and half of cardio but never seems to make physique changes. They’re living proof that if you don’t change things up, steady-state cardio will become less and less effective at reducing your body fat.

Most people will be able to quickly lose a few pounds when they start a cardiovascular program. Usually, this “program” is a long, drawn out battle with the treadmill or my most-hated machine, the elliptical. The initial drop in body fat is due to the new stimuli, but that trend quickly begins to taper off until eventually the individual is able to go longer and longer distances without any change in body composition. As you get “better” at doing cardio, your body makes specific adaptations to the stress being placed on it in order to become more efficient. Your body will increase your ability to transport and use oxygen, create more capillaries to deliver blood and oxygen to the needed muscles, and will strengthen the bones and muscles being used.

Simply put, as you get better at the activity, you stop expending the same amount of calories. Eventually, you’ll reach a point where you simply stop burning fat. This is a necessary adaptation from our ancestors who had to travel long distances without the amenities that we have today. (Of course, they weren’t eating any donuts or Big Macs.)

Once your body adapts to the stress you put on it, it’s time to change the stress. Personally, I’d only run for a long distance if I were being chased by a hungry lion, so it’s unlikely you’d catch me on the treadmill. I prefer to do weight training circuits combined with calisthenics, sprints, and jumps to keep things interesting. You can mix things however you wish, as long as you find it challenging.

Example circuit:
Little to no rest between exercises
Rest 3-5 minutes between circuits
Repeat circuit 3 times

20 burpees
20 box jumps
30 air squats
Bear crawl: length of gym
Crab walk: length of the gym
Rope drills (waves, slams, etc.): 4 sets of 30 seconds
Agility ladder drills: 4 sets

Printable Page  |  PDF Document

This should be about a 20-minute cardio session that yields 10 times the results than an hour of boredom on the treadmill.

KELECHI OPARA

FAT-LOSS FALSEHOOD: “Eating small meals frequently speeds up your metabolism so you can burn more fat.”

REALITY: Bro-scientists will insist that eating small portions every 2-3 hours will increase your metabolism. They base this on the thermic effect of food (TEF), which refers to the energy (calorie) cost of your body processing the food you consume. On average, 15 percent of the calories you consume are burned by processing them (although the rate varies by macronutrient). Someone took this idea and assumed that the more frequently people consume their meals, the more frequent TEF will take effect and thus increase fat oxidation.

This seems like a good thought at first. But numerous research studies have proven this to be false and simple math reinforces what these studies already show. Here’s an example:

Let’s look at two people consuming 1800 calories. The 0.15 represents the thermic effect of food.

Person 1 consumes 6 meals of 300 calories: 300 x 0.15 + 300 x 0.15 + 300 x 0.15 + 300 x 0.15 + 300 x 0.15 + 300 x 0.15 = 270 calories burned.

Person 2 consumes 3 meals of 600 calories: 600 x 0.15 + 600 x 0.15 + 600 x 0.15 = 270 calories burned.

As you can see, the amount of calories oxidized through digestion is the same no matter how frequently a person eats.

Eating more frequently holds no metabolic advantage over eating less frequently. Of course, if spreading your meals across six feeds per day is more comfortable and easier for you, then do it. The key is to choose a meal frequency that fits your lifestyle. That way, you’ll be more likely to stick to your plan over time.

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

2014-01-22 14.59.19

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

New year and new goals…

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

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

Bring it on

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

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

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

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

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

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

Do you have any goals? Please do share them.

Have a super week,

Claudine

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 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…

 

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

Did you know?

Did you know: Are you one of those thinking that the more cardio you do the more fat you will burn or lose weight? That’s a myth it may even cause you to burn fewer calories overall.

By doing strength training (weights) you will build lean muscle mass. Exactly what you want to be toned in the end…This will not only increase your metabolism but will burn fat throughout the day…So get to those weights and stop thinking you will gain unwanted weight!

Happy training…

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Do you have defined goals?

Defining your goals will be the first step of your journey to success!

You have to be clear on what it is that you want to achieve. The moment you define what it is you want to accomplish the easier it will be to set out your goals and objectives.

By having set goals you are already more focused towards your success than not having a starting point or clear vision of your goal!

Write down your goal and be realistic. Take your time and really think this through. Differentiate between your personal goal, family goal, financial or business goal.

As I said be realistic about this. WHY do I say so? So that you don’t end up setting unrealistic goals in an unrealistic timeframe to only be overwhelmed and discouraged by not reaching them in the end. By setting realistic goals in a proper timeframe will increase your chances of actually achieving them.

No matter how small or how big your goal might be, write it down or print it out and put it somewhere where you will be “visually” reminded of how bad you really want this.

Once you have your goal, set your time frame for achieving your goal. Work on a time frame for a long-term or short-term goal. For example – Have a 3 Month / 6 Month / 1 Year / 5 Year / 10 Year Goal.

You will see how amazing it is to look back after 3 months or a year and actually see what you have achieved or reached.

The feeling of achieving a goal is absolutely priceless and it is like an “inner being” accomplishment!!

Be SMART when you set your goals?

Specific

Measurable

Achievable

Realistic

Timely

Tips to help you achieve your goals:

Get a mentor or “role model”. This person must be an inspiration to you or someone who achieved a similar goal than the one you are setting for yourself. Do research on the goal or similar goals or people who reached it for example a Weight Loss goal. Research the things they did or what helped them to achieve their goals and let this be a guideline for you! Always remember to never compare yourself with others we are all unique individuals.

Let it be a guide or motivation only. Then share your goal with a friend, your spouse, co-worker, family member or through a blog. This will keep you accountable believe me this is how my blog became such a big part of my “journey”. Sharing stories by not only motivating myself in the end but others as well.

So go on set those goals. Don’t set NEW YEAR RESOLUTIONS rather set SOLUTIONS and GOALS.

We can do this.

set and reach goal concept

I will shortly share why I posted this specific topic on Goals or Motivation.

Please share this post with others so that we can help and motivate each others to becoming the best we could be…

COMMITMENT IS THE GLUE THAT BONDS YOU TO YOUR GOALS!

Have a super awesome day it’s almost the weekend! Whoop

Claudine

YOUR life can and WILL be changed!

If I could do it so can you!

First things first…Do you want to enter the USN 12 Week Challenge 2012 then you have to start by purchasing your 12 Week Body Transformation Starter Pack. Supplements included in the starter pack will be:

(This will last you approximately 3-4 weeks)

  1. Pure CLA 1000 (45’s)
  2. Phedra-Cut Ultra XT (60’s)
  3. Diet Fuel Ultralean (1kg)
  4. Protein Dessert (454g)

What I would add to this:

  1. Women’s Ultra Two-a-day Daily Vitamin
  2. USN OMEGA PRO 3,6,9
  3. Phedra Cut Ultra SF (for the evenings) / Lipo

If you don’t want to enter the competition and only do the Challenge you can buy the products separately. There are great specials available and I would suggest you buy the combo packs for they work out much cheaper in the end.

Next: So lets do a quick breakdown on each product explaining the function of each supplement.

Tip: It is a good idea to get clued up on the supplements that you will be using. Not only to educate yourself on the role it plays but for you to know what you are fuelling your body with. As the Challenge Progress we will add to the supplements but for now this is the most important…

Before I begin it is so important to know your supplements and what you put into your mouth. Why do I use USN? First of all I must give them credit on their AMAZING customer support and advice.

Gareth Powell from USN has been of amazing support throughout my Challenge. All my questions have always been answered and more. So before I go any further thank you Gareth and the team at USN for making each customer/individual feel valued as a client and for the exceptional products!

This is the link to their website: USN – Ultimate Sports Nutrition

Email Gareth at USN should you have any queries on this 12 Week challenge or for some advice: info@usn.co.za

Trust me even though this is allot of information make the time to read through it and get the foundation right of your knowledge beforehand.

WOMEN’s ULTRA TWO-A-DAY
DAILY VITAMIN

A daily multi-vitamin designed for the female who requires an essential supplement for a balanced, nutritious diet.

PRODUCT OVERVIEW

USN WOMEN’S TWO A DAY is a scientifically formulated, nutrient rich multi-vitamin/multi nutrient, designed for the active female who has specific micronutrient demands for the continued maintenance of good health, immune support and energy availability.

WHEN

Daily with breakfast.

BENEFITS

  • Increased energy levels
  • Improves overall performance
  • Stimulates cognitive function
  • High in antioxidants

Improves immune function

OMEGA PRO 3,6,9
ADVANCED CELLULAR ANTI-OXIDANT

A combination of Omega-9 (mono-unsaturated fatty acids) and Omega-3 and -6 (poly-unsaturated fatty acids). Omega-3 and -6 are Essential Fatty Acids (EFA’s).

PRODUCT OVERVIEW

USN OMEGA PRO consists of a combination of Omega-9 (mono-unsaturated fatty acids) and Omega-3 and -6 (poly-unsaturated fatty acids) – Omega-3 and -6 are essential fatty acids.

All these fatty acids are necessary for the formation of healthy cell membranes, the proper development and functioning of the brain and nervous system, and for the production of hormone-like substances called eicosanoids (thromboxanes, leukotrienes, prostaglandins).

These chemicals regulate numerous body functions, including blood pressure, blood viscosity, and vasoconstriction, immune and inflammatory response. They have profound beneficial effects on the body an influence hormone production, immunity and cardiovascular health in addition, they keep the skin and other tissues youthful.

WHEN

  • Daily with food.

BENEFITS

  • Optimises metabolic function
  • Balances hormone production
  • Promotes cardiovascular health
  • Boosts sports performance
  • Reduces exercise related pain

PHEDRA-CUT LIPO XT
EXTREME THERMOGENIC FAT LOSS ACTIVATOR

Phedra-Cut Lipo XT provides all the benefits of the Phedra-Cut Ultra XT, but now includes a patent-pending encapsulated form of premium, highly concentrated natural capsicum extract, Capsimax™, which protects the esophagus and gastric barrier from the burn often experienced with cayenne pepper and its extracts. Due to the protective nature of this encapsulation, a higher quantity of capsicum actives form part of the formula, making it even more effective as a weight control aid.

PRODUCT OVERVIEW

USN’s Phedra-Cut Lipo XT is an advanced fat loss activator, consisting of a synergistic blend of botanical ingredients, which have proven to assist in effective weight control.Not recommended for pregnant/lactating women.

WHEN

  • Prior to meals.

BENEFITS

  • Thermogenesis
  • Supports a healthy metabolism
  • Reduced carb absorption
  • Appetite control
  • Reduced glucose production in liver
  • Inhibited fat cell formation (Anti-adipogenic activity)
  • Mood & mental acuity enhancement
  • Anti-oxidation during fat breakdown
  • Energy boosting

DIRECTIONS FOR USE

As a dietary supplement, take 2-3 capsules 2-3 times daily, 30 minutes prior to meals/snacks. If training early morning, take 2-3 capsules prior to workout, and then follow with breakfast directly after training. Phedra-Cut Lipo XT is not recommended after 4pm.Take Phedra-Cut Lipo XT for 5 consecutive days of the week and stop use for 2 days before continuing again (2 off days).Optional: Take 3 capsules Phedra-Cut Stimulant Free 30 minutes before your evening meal to prolong the weight control process to an even greater extent throughout the evening.
During the 2 off days of not using Phedra-Cut Lipo XT, it is advised to use Phedra-Cut Stimulant Free 2 times per day, 30 minutes prior to meals.

or

PHEDRA-CUT ULTRA XT
FAST ACTING THERMOGENIC FAT BURNER

An advanced, multi-phase extreme thermogenic, fast activating fat loss activator, scientifically formulated to rapidly increase fat metabolism, appetite suppression and to boost energy production.

PRODUCT OVERVIEW

PHEDRA-CUT ULTRA XT is an advanced fat loss activator, consisting of a synergistic blend of natural ingredients, which have all proven to assist in safe and effective weight loss.

Benefits of PHEDRA-CUT XT:

• Increased fat burning activity (incl. abdominal fat)
• Blood glucose regulation (which may eliminate cravings)
• Reduced carbohydrate absorption
• Appetite suppression
• Reduced glucose production in the liver
• Reduced fat accumulation
• Inhibit fat cell formation (Anti-adipogenic activity)
• Mood and mental acuity enhancement
• No estrogenic interactions
• Anti-oxidation during fat breakdown
• Energy boosting

WHEN:

Prior to meals.

BENEFITS

  • Increased fat burning activity
  • Advanced blood glucose regulation
  • Reduced carbohydrate absorption
  • Appetite suppression
  • Reduced glucose production in the liver
  • Mood and mental acuity enhancement
  • Inhibits fat cell formation
  • Antioxidant effect
  • Energy-boosting
  • Non-hormonal

PHEDRA-CUT ULTRA STIMULANT FREE
FAST ACTING NON-THERMOGENIC DAY AND NIGHT FAT BURNER

A non-stimulant primary weight loss supplement designed to optimise the metabolic pathways associated with increase fat and carbohydrate metabolism without increasing thermogenisis or central nervous system activity.

PRODUCT OVERVIEW

PHEDRA-CUT ULTRA SF has been formulated for individuals wishing to achieve optimal weight-control and energy levels, without central nervous system stimulation.

It can also be used in combination with Phedra-Cut Ultra XT to continue the weight-regulating process during the night as well as over weekends.

  • Increased fat burning activity (without CNS stimulation)
  • Blood glucose regulation (which may eliminate cravings)
  • Reduced carb absorption
  • Appetite suppression
  • Reduced fat accumulation (also in liver)
  • Mood & mental acuity enhancement
  • Anti-oxidation during fat breakdown
  • Energy boosting
  • May lower the level of CRP (C-reactive protein) in the body and hence reduce leptin resistance.

WHEN

  • Prior to meals.

BENEFITS

  • Decreases weight and fat mass
  • Suppresses appetite
  • Improves blood glucose regulation
  • Reduces starch digestion
  • Inhibits amalayse enzyme production
  • Improves thyroid function
  • Increases fat and glycogen metabolism
  • Improves metabolic function and energy levels
  • Non-hormonal

PURE CLA 1000
ADVANCED BODY TONER

A non-stimulant weight loss supplement that supports weight loss and the metabolic processes involved with fat burning. With further health benefits including blood sugar regulation to promote a lean physique.

PRODUCT OVERVIEW

Conjugated Linoleic Acid is seen as a “wonder nutrient” that occurs naturally in a wide variety of foods such as beef, some dairy products and turkey.

This “wonder nutrient” has been scientifically proven to inhibit the process that is responsible for the deposition of fat in the body (especially in the abdominal and leg areas). CLA directs the body to use fat reserves for energy. Research has shown CLA to increase lean muscle while reducing body fat. A number of other studies also revealed dramatic cholesterol-reducing effects with CLA supplementation.

USN CLA 1000 primarily provides the Cis 9, Trans 10 and Trans 11, Cis 12 isomers in a 50:50 ratio, as recommended for optimal efficiency. Supplementing with CLA should result in a leaner, healthier body.

WHEN

  • With or directly after meals.

BENEFITS

  • Promotes fat metabolism
  • Protect lean muscle mass
  • Increases energy expenditure
  • Anti-cancer properties
  • Enhances immune function
  • Powerful antioxidant
  • Prevents high cholesterol

DIET FUEL ULTRALEAN
LOW-GI SLIMMING SHAKE

Premium high protein
Low-carbohydrate meal replacement
Contains the USN Lean System for effective weight management

PRODUCT OVERVIEW

USN DIET FUEL ULTRALEAN represents the newest and most advanced technology for the reduction of body fat as well as the maintenance of lean muscle tissue.

This delicious, low-GI, low-kJ meal replacement formula provides you with a complete, nutritious meal for anytime of the day. It contains all the essential nutrients in adequate quantities to ensure healthy and lasting weight loss.

The USN Lean System blend consists of N-Acetyl-L-Carnitine, HCA (Hydroxycitric acid) and a high level of bio-available Calcium, which has been shown to assist the weight-loss process through various effective mechanisms (excluding central nervous system stimulation).

The formula has a high fibre content to increase satiety levels and to assist with digestion. The reduction in hunger is further promoted through the addition of 25g High Biological Value Protein from various sources, which triggers a natural weight loss hormone (PYY) in the body.

The high quality Protein substrates also assist in improving Protein synthesis, regulating blood sugar levels to reduce cravings and improving overall health. Lactazyme is added to assist in the breakdown of Milk Protein and improved absorption.

WHEN

  • As a dietary supplement
  • Two servings daily at 10:00am and again at 3:00pm

BENEFITS

  • Muscle retention
  • Muscle growth
  • Stabilises blood sugar levels
  • Suppresses appetite
  • Increases fat and glucose metabolism

Remember to take your first “BEFORE” photos with your measurements the day you start your challenge.

I’m here to assist you if you have ANY QUESTIONS. My 12 week training program as almost done for those who will be interested.

Take on this Challenge you CAN DO THIS, you will never ever look back.

Happy Friday,

Claudine

Click on the image to download your diet for your fridge!

Beautiful Monday…

Hello all my amazing friends following my blog – Welcome to a new bright and beautiful week – Monday…

How was your weekend? I had a super amazing weekend. There is nothing like spending time with good friends…Had so much laughs, fun and such a great time!

First of all does this sound familiar to you: “I’ll start Monday with my diet”, “I will focus again on Monday” or whatever the sentence or context its used in can you associate with it?

Well I sure can 😉 and believe most of us can – BUT today I want to tell you that no matter what day of the week YOU CAN make healthier choices, even if your day started of being an emotional roller coaster or if you did slip up having that chocolate – Put it behind you and let the next choice be a healthier one getting you closer to reaching your goals!

I can confess today that I have slipped up, majorly not even only a little; but you know what that is the amazing part? You are the one in charge and you CAN make a difference in your life! We all have weaknesses I can tell you that but does everyone admit it?

I’m an emotional eater and whenever I feel down, depressed I reach for sweets…There is nothing that can set you back as much us sweets with high amounts of sugar/corn syrup etc which can also be found in processed foods. You have to pinpoint your weak points and take hold of it and change it…You absolutely do have the power to change and you have the willpower to turn it around. Don’t let it take hold of you. An addiction/bad habit can be anything from smoking, binge eating, exercise abuse, alcohol or whatever leaves you with the feeling of being dependent on “it”!

Conclusion: Take the time today even for 5 minutes and think about the things that is holding you back. Whether in your personal life, your fitness goals, your relationships or just in general. Write it down and start to get a action plan TODAY! Mine is the fact that sweets is like an addiction, once I start I don’t have the power to stop BUT TODAY this will change. I make a declaration to myself that I am stronger than the temptation and I can resist it…

This is another reason I have a blog…Not to put up a front of who I am not but by sharing my imperfections helping others to become their best.

So my promise to myself this week is to say no to sweet cravings/chocolates/sugar. Come on lets stand together and help each other to overcome some obstacles. Is there something that is holding you back today? Lets take 1 day and 1 step at a time.

Hope you have a super fabulous week – Get active – Get into the gym – Eat clean – Work hard – Smile – Be positive – Love your body – Don’t condemn yourself – Speak life!!

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!

Dieting: Cut the confusion

If you’re confused about the difference between calories and kilojoules, the amount of foods you need to cut out of your diet to lose weight and the whole concept of “negative energy foods”, this article is for you.

What is a calorie or a kilojoule?
A calorie or a kilojoule is a measure or unit of energy. Calories and kilojoules are units used in similar fashion to kilograms or metres, but instead of measuring weight and height, they
measure energy.

If you say that a food contains 100 calories or 420 kilojoules, this means that if the food is completely metabolised or ‘burnt’ in the human body, 100 non-metric units or 420 metric units of energy will be released for use by the body. The body can use energy for physical activity and for keeping the basic metabolic processes (digestion, breathing etc.) running. Your body may use the 100 calories in the food to do daily work or just to provide energy for your body processes when you are sleeping.

If you take in more energy in the form of calories or kilojoules than your body requires for everyday processes and physical activity, that energy will be stored in the form of fat. If you take in less energy than your body requires, it will have to get some energy out of its storage depots and break down some fat to obtain the required energy, thus causing weight loss.

What is the difference between calories and kilojoules?
In the previous section we defined calories as the non-metric, and kilojoules as the metric, unit of energy.
So, although they are both units of energy, they differ because they are used in different measuring systems. We all know that pounds are the non-metric measure of weight and kilograms the metric measure of weight. In a similar fashion, calories and kilojoules both indicate how much energy is contained in a food or how much energy we use up when we are active.

The difference between calories and kilojoules is that one calorie equals 4,2 kilojoules and vice versa. So, if you read on a food label that a portion of the food contains 100 calories, you can multiply that value with 4,2 to work out how many kilojoules the food contains:

Example: 100 calories x 4,2 = 420 kJ

Conversely, you can calculate that a portion of food that contains 420 kJ (metric system) will contain 420 divided by 4,2 = 100 calories The same applies when you want to work out how many calories or kilojoules a diet contains. Multiply calories by 4,2 to obtain kilojoules and divide kilojoules by 4,2 to obtain calories.

Although we use larger numbers when working with metric kilojoules this does NOT mean that kilojoules contain more energy, just that we are using a different system to express energy content.

How many calories/kilojoules must I eat if I want to slim?
Generally speaking, we need to reduce our energy intake by 500 cal or 2100 kJ (500 x 4,2 = 2100) to lose between 0,5 and 1 kg per week – a rate that will help to keep the weight you lose from being regained.

An average, moderately active woman between the ages of 18 and 50 needs 2 200 cal or 9250 (rounded off to the nearest 50) kJ a day to maintain her weight. To lose weight, she needs to reduce her energy intake by 500 cal or 2100 kJ down to 1700 cal or 7150 kJ a day.

An average, moderately active man between the ages of 18 and 50 needs 2900 cal or 12200 (rounded off to the nearest 100) kJ to maintain his body weight. To reduce his weight, our standard man would have to reduce his energy intake by 500 cal or 2100 kJ down to 2400 calories or 10 100 kJ a day.

Is food X fattening?
Many people wonder about specific foods or beverages and whether they are fattening or not. The answer to this question is that all foods and drinks are potentially fattening if consumed in excess.The only exceptions being artificially-sweetened drinks and the foods which we will discuss below under ‘negative energy foods’.

This means that even if you eat what many regard as “good or healthy” foods (e.g. yoghurt, fruit, vegetables, vegetarian dishes etc.) and you eat so much that you push up your energy intake beyond your daily requirement, these good and healthy foods will still make you gain weight. The fact that a food or beverage has excellent nutritional properties does not mean that it does not have the potential to make you fat if you overdo your intake.

Conversely, many foods that have a very high energy content, such as olive oil, are so nutritious that it is a good idea to include them in your diet, but in moderate quantities.

What are negative energy foods?
The concept of negative energy foods and drinks is also cause for much confusion. The theory of negative energy foods and drinks is based on the fact that we use up some energy to digest foods and drinks.

Some foods have such a low energy content that we theoretically use up more energy than they contain to digest them, thus one can regard these foods as negative energy foods. Examples include lettuce, celery, tomatoes, cucumber, gherkins, lemon juice, grapefruit, strawberries and other berries, cabbage, sugarless chewing gum and artificially sweetened beverages.

The problem is that people imagine that they can eat only these foods when they want to lose weight. No one can exist on lettuce and tomatoes for days on end. This is a totally unbalanced diet and will result in a variety of negative effects, including deficiencies, constipation, lack of energy, faintness and shakiness.

The ironic thing is that if you try and lose weight by ingesting negative energy foods and artificially sweetened drinks on their own, your body may react to this starvation regimen by shutting off its weight loss systems and you may stop losing weight altogether.

Negative energy foods are excellent fillers when you are on a slimming diet. For example having a large salad made up of these foods with cottage cheese and wholewheat bread will make a filling, low-fat, low-energy meal that will keep you feeling satisfied for longer, but forget about just living on salads, you won’t survive and ultimately you’ll stop losing weight.
(Dr Ingrid van Heerden, DietDoc)

Cellulite…That pain in the…

Hi everyone so how is your day so far? I decided to read up/research more on Cellulite, for this is an area that I struggled with for quite some time. So I got the relevant information explaining this little pain in the butt 😉

Cellulite is very common in women, much more in woman than men and is mostly found in the abdominal area, buttocks and thighs/legs…So have you ever wondered how you can reduce cellulite? Well I can tell you today you can reduce cellulite by decreasing excess body fat. By having a cleaner diet and by exercising more for a start!

By following a balanced diet can significantly reduce your amount of cellulite. I can speak out of my own experience for I had “ALLOT” of cellulite before I lost the amount of fat and weight like I did! My legs even had cellulite and this resulted in me having no self confidence to even wear a short!

I believe that the cellulite I had was from eating allot of junk food, excess consumption of saturated fats and from allot of sweets/sugar and the fact that I have a underactive thyroid. But all of this was used as an excuse for way to long and today I can honestly confess that the cellulite disappeared the more toned I became!

Cellulite is also caused by: (This paragraph/material from Wikipedia)

1.       Hormones play a dominant role in the formation of cellulite. Estrogens may be the

important hormone to initiate and aggravate cellulite. However, there has been no reliable clinical evidence to support such a claim. Other hormones, including insulin, the catecholamine’s adrenaline and noradrenalin, thyroid hormones, and prolactin, are all believed to participate in the development of cellulite.

 2.       Genetic factors

There is a genetic element in individual susceptibility to cellulite. Researchers led by Dr. Enzo Emanuele have traced the genetic component of cellulite to particular polymorphisms in the angiotensin converting enzyme (ACE) and hypoxia-inducible factor 1A (HIF1a) genes

3.       Predisposing factors

Several factors have been shown to affect the development of cellulite. Gender, race, biotype, distribution of subcutaneous fat, and predisposition to lymphatic and circulatory insufficiency have all been shown to contribute to cellulite.

4.       Diet

Improving one’s diet, combined with exercise, can improve the appearance of cellulite.

5.       Lifestyle

A high stress lifestyle will cause an increase in the level of catecholamine’s, which have also been associated with the evolution of cellulite.

What is cellulite?: and by having excess fat underneath the skin (bodybuilding.com)

Cellulite is a collection of fat that pushes the connective tissue beneath the skin which causes the changes in appearance of the skin. Cellulite is much more common in women than men because of differences in the way fat, muscle and connective tissue are distributed under the skin.

The best way to reduce the amount of cellulite is to decrease excess body fat, eat fewer calories and exercise more.

Changing Your Diet

A combination of proper eating habits, aerobic exercises and strength training are the best things you can do to fight against cellulite. Opposite from that, if you live a sedentary lifestyle and you continue eating fatty foods, the cellulite will get bigger and bigger.

A well balanced diet can help women reduce cellulite. Improper diet and lack of physical activity can lead to accumulation of fluid, toxins and waste products in the body that make cellulite formations.

TIPS TO BETTER YOUR FUTURE PHYSIQUE:

A balanced diet contains the right proportions of protein, carbohydrates, fats, vitamins, and minerals.

The diet should contain a high amount of fiber, lean proteins and complex carbohydrates.

Intake of trans and saturated fats must be minimal.

The food must be rich in omega fatty acids and essential fatty acids.

Avoid junk foods and fast foods, which contain bad cholesterol.

Add fresh fruits and vegetables to your diet.

Drink plenty of water every day. Avoid the use of caffeinated drinks.

Junk foods, most canned foods, fast foods, food with preservatives, oily foods, sugary foods, and refined foods all provide extra calories, slow down metabolism and increase the chances of getting cellulite.

Fresh fruits and vegetables contain a great amount of fiber and essential minerals that help detoxify the body.

Fresh Fruits And Vegetables Help Detoxify The Body.

Restrict the use of alcohol and sweetened carbonated water because there is nothing nutritious about them. Alcohol and smoking affect metabolism by slowing it down which can result in worsening of the cellulite.

Besides a healthy diet, the most effective and long lasting way of fighting cellulite is by performing cardiovascular exercises like jogging, cycling, running, and performing weight training exercises.

As you exercise, you sweat, which flushes out toxins from your body and reduces cellulite appearance. There are many great exercises and types of equipment that can burn calories and fat beneath the skin. There is an excellent selection of exercises which can target cellulite problem areas.

So are you one of those women who has to hide an area of dimpled, cottage cheesy flesh? If you said yes, then you’re pretty normal. Here is what to do!

Sad but true though, even women of ideal body weight can still have cellulite. Cellulite is alleged to be a special type of “fat gone wrong,” a combination of fat, water, and “toxic wastes” that the body has failed to eliminate.

Important:

The safest and long lasting way to reduce cellulite is by combining a low-fat diet with an appropriate exercise program that tones the underlying muscle. Therefore, an aerobic only exercise program aimed at burning fat is not enough.

Strength training is an important element in reducing the unsightly appearance of cellulite since it increases muscle tone and decreases total body fat. But the way you strength train is even more important. A program that targets fat loss in the lower body, specifically hips, thighs, abdomen and buttocks is ideal for most women.

The routines that I recommend for women with these goals in mind involve a 15-25-repetition concept, which also keeps the heart rate up. I also encourage that when training for shape, not size, that the exercises are performed with no rest between sets, only for a drink of water. This type of training will create more fat-burning muscle while still giving you a longer, leaner and shapely, not bulky body and can also be considered as a two in one system. Resistance training and cardio in one.

First, let’s discuss some of the physical issues that plague many women regarding body shape and body composition. Most women have the same issues. They want to become more firm and leaner, they want delicate feminine cuts, and they want to defeat the battle with the hips, thighs and back of the upper arms. In many cases, women want to not only firm up these problem areas, but they want to reduce the size of these areas.

Although nothing can replace the benefits of aerobic training for the heart, aerobic training does not tone muscle, and muscle tone is the only answer to the battle. Women need to incorporate lightweight training into their fitness routines in order to have the best body that they as an individual can possibly have.

In addition to the visible physical changes that will result from consistent resistance training, there are numerous health benefits that only resistance training can provide for women such as:

Slowing down the aging of the skeleton and increasing bone mass.

Improve the strength and function of tendons and ligaments.

Rev-up metabolism by building lean muscle. For every pound of lean muscle built, an additional 50 calories a day will be used.

Replaces the 1/2 pound of muscle that we lose each year as we age, beginning at around the age of 30.

There are many other benefits of resistance training, but those are several important ones. If properly done, your workout can not only give you that swimsuit model physique that you want, but it also can provide you with results that can reverse some of the inevitable results of aging.

It will in fact reduce and firm the areas that you battle with that won’t go away, no many how many aerobic classes you take.

The Bottom Line

The amount of fat in the body is determined by the individual’s eating and exercise habits, but the distribution of fat in the body is determined by heredity. In most cases reduction of a particular part can be accomplished only as part of an overall weight-reduction program.

Remember that you are never too old to begin. No matter if you are in your 20’s or your 80’s, if done properly and safely, resistance training can change your life by making you stronger, and firmer in a very feminine way.

Set goals today…

Ok so week 1 of 12 is complete and what a challenge!

I have learned allot in this week, with the new training program and diet! I have been struggling with a few things going on in my head. I have hundreds of questions going through my mind every day. Is my diet clean, do I eat too much or too little, will I gain fat or only muscle, does it work for me, what is my goal, will I compete on stage, is this the year for me and Ian to try for a “little” one…So the list can go on and on!

Friends, there is nothing more distractive than not having set goals and that is why I want to encourage you to take the time to set goals. Set realistic and sustainable goals. Whether it is to lose 10kg or to gain some muscle and lean out, just to live a general happier/healthier lifestyle or whatever your goal is write it down and put it where it’s visible!

Once you have a goal get a plan…A goal without a plan on reaching your goal is just a wish! I started the USN 12 Week Total Body Transformation Challenge on the 18th August 2011, probably a date that I will never ever forget. That was the first day towards a better and healthier lifestyle!!!

I have lost 8.70kg in 12 weeks and 15.08% of fat. My life is CHANGED and I will never look back! I can tell you today you absolutely do have the power to change, you can do it and you will never look back. I am in better shape today than I have EVER been in my entire life.

What is it that I am trying to say? Whether it’s the USN Challenge / LiveFit trainer or any program or challenge whatsoever you must make sure that it works for you and that it will become a part of your lifestyle and not a temporary quick fix!

I don’t see this as a 12 week miracle worker and then a slow release back to the old you…I’m saying you must make the choice TODAY; if that is what you want go for it!

I’m currently training once a day for approximately 1 hour and NO cardio. Now let me tell you I feel horrible. I’m so passionate about lifting weights/mountain biking/training/cardio/running and almost forgot that for a moment and needed to get back to the point of answering myself why I love it so much. I just realized that because this is a complete lifestyle change/challenge you must make it sustainable! This is something that must be maintained for the rest of your life! I’m not saying you will never have a sweet again etc NO that is not the point. The point is you need to get to a place mentally knowing where you’re heading towards and then to focus on your end goal but without missing the journey towards a new you…

Working out is such a big part of my life and I feel so much healthier and energized thereafter. There is nothing better than the feeling of being happy with whom you are. We easily condemn ourselves but where are all those compliments towards yourself when you achieve a goal or when you make the healthiest choices.

Go today or tonight and sit down and think about your goal for a moment and come back and share your thoughts, mission and vision.

Until tomorrow…

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.

Tuesday 1 November 2011 – Day 76

Hi everyone today was a tough day…I am on my stimulant free day and man do I get tired on these days? I definitely need a pre-workout on stimulant free days, just for the extra focus!

Because of my starch/carb dropping the energy levels are low but just keep telling myself it is ok and that it is essential for the last conditioning to take place. I am in a stage where I need to be so FOCUSED and not to let my mind let me think any different! The mind is powerful and you need to get to a place where you can decide what you meditate on. It will get hard, you will get discouraged at times but that is when you need to focus and focus once more.

Don’t put your confidence or source of motivation in other people for you definitely not going to get it there! Get focused by your own willpower!

I took my “ouma” for some grocery shopping today and man it felt like torture looking at all those muffins/chips/donuts etc. I was so hungry at the time and she didn’t make it any easier by offering some of her “treats”. Never the less I did not give in to temptation and I am proud to say that. It is so easy to give in to (unhealthy) snacking but you have to stay strong when temptation steps in.

These last few weeks are only the beginning for me and being serious about fitness. There was nothing like the feeling of reaching Elite Fitness on my Polar training watch! This may sound stupid to some but this is another goal that I set for myself way back. I never reached it for I did not train correctly. I was either over training in the wrong Zones or did too much High Intensity training. This is not always the answer guys! You have to learn to know your training zones for your results to be efficient!  Getting into competition shape for the first time ever is definitely a learning school for me. I look at bodybuilders/fitness athletes in a way different perspective! I have respect for the ones competing in the fitness industry, for let me tell you it is hard work and perseverance is absolutely KEY!

So training wise I did Cardio in the morning, Chest/Shoulders for the afternoon followed by an Action Netball game (this was not planned). Don’t know if you remember that I told you I do Action Netball for the fun of it, but then I had to stop a few weeks back for my shins gave me problems and I could not take the risk for this to affect my competition preparations! But then they asked me so nicely yesterday to come and help out that I could not say no! It was great fun though but today I feel the shins again! After the challenge I will definitely take the time to see someone about this!

Training Morning: Cardio
Gym: 5:43 am
Calories: 363 kcal
Calculated fat: 30%
Duration: 58 min
Average heart: 139 Maximum: 168
Fitness improving

Training Afternoon: Chest and Shoulders | Action Netball
Gym: 16:24
Calories: 667 kcal
Calculated fat: 24%
Duration: 1 hour 52 min
Average heart: 137 Maximum: 191
Max performance improving

Diet for the day:

1/3 Oats

6 Raw Almonds

1 Serving Whey Protein

10:00 Serving – 1 Serving Whey Protein

Lunch:

100gram steamed fish with green steam it veggies (broccoli and cauliflower)

15:00 Afternoon Snack – One serving whey protein

Action Netball:

After Netball: 1 Serving Whey Protein

Dinner:

100 gram grilled fillet

1 Cup Mixed Steam It Green Veggies with cauliflower and broccoli

Green Salad with avo

“Unless you change how you are, you will always have what you’ve got. We can have more than we’ve got because we can become more than we are.” – Jim Rohn

Thursday 27 October – Measurement Day Week 10

Hi all today was measurement day and as you will see I did not drop that much in my fat percentage and weight!

See the Progress Gallery for latest pics on progress up to week 10, and measurements is also uploaded. I did expect better results though but this is what it is.

Last two weeks of the Challenge and will give it my ALL even though I have given this my EVERYTHING the last 10 weeks.

Have a wonderful day.

 

USN 12-week Body & Lifestyle Transformation Challenge

If you are still considering getting a starter pack I would suggest you save some money and get yourself one. Yes you can do the challenge without it by getting all the info online etc but I would say the USN Starter Pack is a much better option. All the information needed is compiled in the booklet and that “little passport” just makes the challenge more real ;-).

Today 6 October 2011 is my Week 7 date and I am a completely changed person. My lifestyle has improved and changed like no words can describe.

If you have any questions about the challenge visit the USN website: http://usn.co.za

There is some GREAT resources and information. Video clips/testimonies and all the answers you need.

Journal day 36: 22 September 2011

Wow what a awesome workout. I can definitely feel the difference in the exercises that I am doing. Also decided to take my eyes of the calories while weight training.  I just give it my all and know that I am working hard during my sessions. So if I must walk out with only 100 kcal burned at least I know I gave it my all every time.

Remember discount at Dis-Chem

Don’t forget the special that Dis-Chem stores offer. So stock up on Friday 🙂

I did Back and Biceps this morning and added 3 sets Bench dips of 10 reps. My cardio for today is Zumba again at 16:15. My favourite cardio workout ever! I will then try to do some Abs at home tonight.

I have to confess I am thinking of Sushi 24/7 lol…This little Chinese restaurant is on my way home so it is so tempting every time I drive past there. Just have to stay strong and set my mind on something else. Can’t have Sushi every night come on…I never even liked sushi before, now it’s a different story…

Morning Session: Back and Biceps

Gym: 6:00 am
Calories: 219 kcal
Calculated fat: 46%
Duration: 1 hour
Average heart: 112 Maximum: 152
Fat burn improving

Back and Biceps

Evening Session: Zumba

Gym: 16:24 pm
Calories: 676 kcal
Calculated fat: 13 %
Duration: 1 hour
Average heart: 174  Maximum: 195 (a little high)
Maximal performance improving

In the kitchen: ;-)

Wake up: 1 Phedra-Cut Slim Pack Sachet mixed with 500ml water.

Weight-Loss Phedra-Cut Slim Packs

If you ever wondered about the slim packs this is the response I got from USN:

My question:

Hi USN can I take Phedra CUT ULTRA XT’S with my slim packs. To how many Phedra Cut XT capsules is one sachet equivalent to? I just love the slim pack as a gym drink, must I rather use another drink? Entering week 6 of the 12 week challenge and going strong…www.lifestylechallenges.wordpress.com. Thanx Claudine

USN SA – Ultimate Sports Nutrition Hi Claudine, one sachet of the Slim Pack is equal to one serving (3 pills) of the Phedra-Cut Ultra XT. The Slim Packs can be interchangeable with the Phedra-Cut Ultra XT during the day, and other benefits include assisting with hydration and improving you satiety level. Good luck with the second half of your challenge! Regards, USN

Breakfast:
Half cup cooked oats

2 CLA 1000’s Capsules

Mid morning Snack:
1 and a half scoops Pure Protein Shake

30 minutes before lunch:
2 Phedra Cut Ultra XT’s

Lunch:
Rye bread, half table spoon mayo (lite) and half tin tuna and cucumber

30 minutes before Dinner:
2 Phedra Cut SF

Dinner:
Steamed 100 gram fish with 1 packet mixed veggies. Yum, loving this steamed microwave fish. This is really delicious and is ready in a few minutes.

Simply Steam Fish - Sea Harvest

This is so convenient and takes a few minutes…Here is the Nutritional Values.

Nutritional Information:

Average   Values Per 100g
Energy 290kJ
Protein 14.2g
Carbohydrate 1.0g
Of   which total sugars 0.0g
Total   fat 0.9g
Of which mono unsaturated fatty acids 0.19g
Of which poly unsaturated fatty acids 0.18g
Of which saturated fatty acids 0.49g
Of which trans fatty acids 0.0g
Cholesterol 33.7mg
Dietary   fibre 1.8g
Sodium 356mg
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