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USN – Post Challenge Claudine 22 May 2012

Hi all my fit and fabulous friends. If you’ve missed Expresso this morning check it out here.

Stay motivated throughout the cold winter months, set new goals and make sure you keep your program interesting at all times!

Don’t let the winter months get to you and set you back on where you want to be. During the colder months we tend to reach out to warmer comforting foods and beverages. Make sure to go for the healthier options!

Keep up the hard work and work around those cold mornings, even if you don’t always feel like it get out of bed go to gym and before you know it you will feel energized and ready for the day!

Journal day 62: 18 October 2011

30 minutes before breakfast:
2 x Phedra Cut SF

Breakfast:
1 Whole egg and 2 egg whites on 1 toasted rye bread
2 CLA 1000′s

Before gym: Pure Creatine

Training Morning: Arms
Gym: 5:50 am
Calories: 225 kcal
Calculated fat: 38%
Duration: 1 hour 6 min
Average heart: 123 Maximum: 159
Fat burn and fitness improving

Mid morning Snack: 10:30
1 Serving whey Protein

30 minutes before lunch:
3x Phedra Ultra XT

Lunch:
1 Small steamed fish
1 Cup mixed veggies
2 CLA 1000′s

Late afternoon:
2 Phedra cut SF
Serving Diet Fuel

Dinner:
8 Pieces Sushi
After Dinner – 2 CLA 1000′s

Top tips on cellulite management

Cellulite occurs in up to 95% of the female population. Cellulite does not occur as a result of being overweight – although weight can contribute to the problem – and many thin people also have cellulite. There is not a lot of forthcoming information or research on the negative effects of a low pH level, especially when it comes to one’s appearance and health status. An optimal pH level in the human body is 7.4, and an average is around 6.3 and many people are a lot lower. Many women are unaware that a body that is more acidic may actually help to cause cellulite amongst other health problems.

Adopting a more alkaline diet and ridding yourself of acidic foods may help reduce the appearance of cellulite. Here is a closing thought – one glass of a carbonated beverage has a pH of 2.5. You would have to drink 30 or more glasses of water with a pH of 10 to neutralise the effects of this! Raising and maintaining an optimal pH level could help you get rid of cellulite.

Top tips on cellulite management:
1. Any effective cellulite reduction programme includes cardiovascular exercise. Cardiovascular exercise is best performed early in the morning on an empty stomach at a moderate to high intensity. The benefits of a cardiovascular/ resistance combination based training plan have been proven to be most effective at long-term weight management and sculpting.

2. Cellulite is fat. It is stubborn because it gets caught between bands of connective tissue. In order to reduce fat, you need to alter your diet. A well-developed diet can only benefit your health.

3. Another important exercise element for cellulite reduction is strength and conditioning movements (resistance). Resistance training can include free-weights, machine and body movements to increase muscle tone and target cellulite prone areas. The compounded benefits of resistance training include an improved tone and definition, improved muscle function and co-ordination, and increased metabolic and thermogenic function as well as an improved bone mineral density, which can ward-off osteoporosis later in life.

4. You need to be aware that you have a goal to reach. Look at the bigger picture, but understand that there are many short-term goals to achieve first. Make sure that you are following the diet, training plan and using the right supplementation along your journey to a cellulite-free physique. Do an Internet search for a role model, and keep this picture on some ‘high-traffic’ areas in your home and office so that you are constantly reminded of what you want to achieve. This way, you will remain motivated.

Exercises that help reduce the creation and appearance of cellulite:

Squats:
1. Start with your legs a little wider than shoulder width apart. Keep your gaze forward, lift your shoulders up, back and around and stick your chest out. Your abdominal muscles should be gently contracted into your straight spine.
2. Bend your knees and lower your body, as if sitting down in a chair on a slow count of four. Do not allow your knees to extend past your toes. Keep your weight on your heels and stick your backside out.
3. Return to the starting position on a slow count of four. (Variation: When you return to the starting position, slowly lift one leg straight and behind you. Lower the leg back down and when your foot hits the floor, immediately begin your squat again and repeat with the other leg.)

Lunges:
1. Take a large step back so that your feet are staggered. Plant your front foot and lift your back heel so that your weight is pressed into the ball of the back foot.
2. On a slow count of 4, gently let both knees bend, being careful not to let your front knee go past your toes.
3. On a slow count of 4, rise back up to the starting position and contract the muscles in your backside and hamstrings.

Tip: Keep your torso straight, perpendicular to the floor. Don’t pitch forward as you lunge.

Isometric Exercises:
Isometric exercise means that the muscle contracts but doesn’t go through a range of motion. Here’s how you can do an anti-cellulite isometric exercise.While standing, contract the areas of your body that have cellulite, namely your backside hips and thighs. You should have your pelvis shifted slightly forward with your abdominals tightened in towards your lower back. Hold in this position for 30 seconds while breathing through your nose. Next, shift your pelvis back, sticking your backside out and contract all of the above muscles and hold for 30 seconds while breathing through your nose.

Finally, bring your legs shoulders width apart and lower your body as if you’re about to sit down. Stay in this position and contract your muscles for 30 seconds while breathing through your nose.

Plank-Raise Toner: Lie down flat on the floor with your arms by your sides. Put your feet up on a chair. Lift your whole body up from below your shoulders. This means that your head neck and shoulders will be on the floor and the rest of your body will be in a diagonal line (plank.) Try to have your lower body take your weight without putting too much strain on your arms.

Next, slowly lift one leg up slowly for a count of 10 seconds and lower slowly for a count of 10 seconds. Now switch legs and do the same. Keep your abdominals contracted while you do this.

Resourse: USN South Africa

Journal day 33+34: 19-20 September 2011

Hey all happy Monday…New week, new challenges and new beginnings
for some.

How was your weekend?

Be motivated this week, give it your all. We all do get the off days, I know that believe me but that is why we have each other…to encourage each other in tough times.

I bought Phedra Cut Slim packs today and I can’t wait to drink it.

Today and tomorrow are my stimulant free days – so no xt’s for me ;-). At least now I have something to look forward to on Thursday…

Training wise it’s going ok. I really do feel discouraged at times when I walk out of the gym with 200kcal burned and no sweat. It just doesn’t feel right for a cardio junky like me. 😉 I know I must take my eyes of from the calories burned etc but it just doesn’t feel good! I am seriously going to read up on this matter for I need to know what is it that makes your gym workout as effective as possible and worth the effort. I can not lift the weights heavier to get my heart beat up. I cannot do more reps than I’m already doing…So what is this that’s getting to me! I will just have to go figure.

This is what I did in the gym the last two days:

Morning Session: Back and Biceps

Gym: 5:52 am
Calories: 290 kcal
Calculated fat: 41%
Duration: 1 hour 6 min
Average heart: 120 Maximum: 166
Fat burn improving

Back & Biceps

Evening Session: Legs and Calves Not all of it though

Gym: 17:32 pm
Calories: 254 kcal
Calculated fat: 37%
Duration: 54 min
Average heart: 123 Maximum: 167
Fat burn and fitness improving

Morning Session: Shoulders and Abs and the rest of last nights legs (Seated Calf Raises, Squats)

Gym: 5:54 am
Calories: 199 kcal
Calculated fat: 48%
Duration: 1 hour
Average heart: 109 Maximum: 152
Fat burn improving

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