Fitness Tips & Advice

What a busy couple of months this has been for me! Since the last time I added a blog post I changed jobs, moved homes and now once again I am trying to get my body in shape and it seems this time it is really working out for me :) The only thing I must just not do is GIVE UP! 

Time after time I go on these diets, follow it for a week and don't see results. Whats the next best thing to do? I go to the nearest shop and buy the biggest chocolate or biggest piece of cake my heart desires. Right at the moment of the first bite I can feel the guilt building up inside of me, ignoring it, I keep on chomping down till there is nothing left. 

THIS TIME IT WILL BE DIFFERENT - this post will be there to haunt me if I don't stick to my guns :)

This is more of a lifestyle change incorporating some of my favorite Evox supplements that I know works for me and gives my body what it needs.

Lets break it down:

MY MEALS

- Early Morning (06h30)

1 cup of luke warm water - think about it logically, this is so good for your body, it cleanses your system without shocking it with ice cold water, luke warm water gently cleanses your colon.

- Morning (08h00)

1 packet of instant oats, 1 banana or a handful of other fruit like strawberries or mixed berries

- Mid morning (10h30)

1 Evox Lean Pro Shake - you can read all the product information on my Evox Supplements page.

- Lunch (13h00)

1 Chicken breast pre boiled in water with carrot, celery and peppercorns. (I boil 5 breasts for the week and just keep it in the fridge - I find boiling the chicken breast like this adds excellent flavor)

1 cup full of sweet potato sprinkled with cinnamon or nutmeg - you can also alternate the sweet potato with brown rice or a whole wheat wrap.

- Mid Afternoon (15h30)

1 Evox Lean Pro Shake - you can read all the product information on my Evox Supplements page.

- Dinner (18h30)

I don't really have a dinner menu, I try and eat foods with only one ingredient. Steak, Hake, Chicken, Tuna, Salmon, Fresh Vegetables - no starch in the evening (potato, rice, pasta) and I end the meal off with a glass of water and fresh fruits like strawberries or an orange.

Alternatives: If you have to eat bread - eat 100% rye bread - if you have to eat butter - eat pure unsalted butter from Clover - only use olive oil in your cooking - I also use it as a salad dressing together with a squeeze of fresh lemon or lime juice.

Important Tip 1: Do not over indulge in salt - I try to not have salt at all - salt stores water in your body and it is really bad for your heart - you need a good heart - that's the most important thing of all!

1 cup of mixed vegetables or salad - any vegetables!

Important Tip 2: Any diet that tells you to only eat certain fruits and vegetables - you can know right then and there, it is only a short term solution diet or a crash diet and you will put the weight right back on afterwards. Humans are made to eat any fruit and vegetables as much of it as they want. Don't let anyone tell you otherwise! This is not a diet, it is a lifestyle change.

MOST Important Tip 3: Drink lots and lots of water - I promise you, every time you feel peckish, every time you feel like having that cup of coffee loaded with 3 sugars, have a sip of water, and remember why you are doing it. You are doing it for you! Water cleanses your body, it gets rid of toxins, your skin starts to glow, the monthly breakouts disappear - soon you will not need to spend any money on make up because you will love your natural glow of your skin! Embrace it! 

MY EXERCISE: It's simple - I walk 20 minutes every day.

BE THE YOU YOU HAVE ALWAYS WANTED TO BE. 

xoxo

My new best friend

I would like to introduce you to my new best friend!!

MyFitnessPal.com is the latest in calorie count technology and is a truly amazing piece of application (almost as delicious as that New York Style Cheese Cake but 0 of the calories)

This is a fitness blog but what I am about to tell you might scare you...

YOU CAN EAT WHATEVER YOU WANT in moderation off course :)

This applications allows you to enter your current weight, then enter your goal weight and it will work out according to your age and height your goal weight and how many calories you are allowed to eat to get there.

For me, as it was worked out, I will lose 8 kg in 6 weeks if I carry on eating like I did today.

Here is just an example of my meal planner for today: (I know it is in red at the end but I must still add my daily exercise and then it will be quite a bit less)

The application is free to download and can be used by young and old, men and women. To maintain or lose weight I will definitely reccommend this.

I still try and eat healthy every day and combine my diet with Evox Supplements which can be viewed on my Supplements Page.

Losing weight is now easy for anyone, as long as you count what you eat - after all -

YOU ARE WHAT YOU EAT

Love
xoxo

A truly smart way to train

Um, well bet this hasn't been high on your list, but moves that involve quick direction changes (like you see on tv in a tennis match) make your mind just as nimble as your body, according to new research.
"You have to think fast, which creates new neurons in your brain," says study author and physiologist Thomas Walker. "That sharpens your memory and your cognitive skills." To get your brain more buff, try to add a good game of squash to your workout every week.

1 Minute fix

When you are jogging  uphill, shorten your stride but maintain your pace. Just like changing gears on a bike, this will make powering up inclines feel easier.
Done

Everyday Challenges

Being out and about this weekend to DHL Newlands Rugby Stadium and local pub with Juicy Jemma, I realized one thing that's very important and I think every woman should practice... How practicing your squats will help you when having to go to a public restroom during a rugby game or a booze out at the local.


Do you have the strength to tackle every day challenges?


Squatting in a public restroom

The test:
Stand with your feet about shoulder-width apart, hands on hips and squat down until your thighs are parllel to the floor; hold this position as long as you can.

How'd you do?
- 30 seconds or longer: You're good to go just about anywhere
- 20 - 29 seconds: Take it easy on the drinks until you practice those squats (Tip: Try 15 - 20 every other day)
- 19 seconds or less: You might want to hold it until you get home!

These are a few of my favorite things :)

I have been thinking - since the start there has been a few items that has never let me down (literally and figuratively) - thought I'd share them with you.

My Adidas Okapi - perfect for low impact training and cardio :)

My GYMBOSS Interval Trainer Timer - this is amazing when you are training at home!

Best Bra Ever for gym: Shock Absorber Run (never lets me down - literally!)

And these amazing pants I bought myself a pair at Sprotsmans Warehouse - Under Armour - fits like a glove!

And new best favorite: Dymatize Dyma-Burn

The list is never ending to be honest - every week there is something new, something better, but these ones will always be on the top of my list.

Cherios

xoxo

I will not give up!

I will never publish anything on my blog that I have not tried out myself - so this is my diary of The BEST ever Crash Diet up until day 3.

OK (deep breath) so I am now past the first 100m of hurdles with my detox diet as I see it.

I have to say the best part of this whole experience was cooking the soup as it was my first time doing homely things such as cooking soup - and buying the ingredients myself - felt so homely :)

Here is the before and after product:

FRUIT fruit FRUIT fruit FRUIT fruit FRUIT fruit FRUIT fruit FRUIT fruit FRUIT fruit 

Day 1 was terrible - getting the soup in was the hardest part. In the morning I got very very hungry but towards the end of the day started feeling better. I love fruit but if it's all you can eat all day long - even the juiciest peach made me think twice. Went to bed hungry again and feeling sad :(

VEG veg VEG veg VEG veg VEG veg VEG veg VEG veg VEG veg VEG veg VEG veg VEG veg

Day 2 woke up hungry again :( Today was my veg day - carrots, broccoli, cabbage, sprouts, I think I ate an alphabet of vegetables this day. Didn't get so hungry as I did on day one and started smiling again :)

Went to bed feeling satisfied with myself.

VEG FRUIT VEG FRUIT VEG FRUIT VEG FRUIT VEG FRUIT VEG FRUIT VEG FRUIT 

Day 3 - present - This is where I'm at now - I must either choose to go on with this torture detox diet tomorrow or go out for a drink tonight with my friends. Have to say - haven't felt my stomach talking today - he must be happy between all the veggies and fruit salads today :)

I WILL NOT GIVE UP I WILL NOT GIVE UP I WILL NOT GIVE UP I WILL NOT GIVE 
I have decided to stick with this diet and not give into the temptation of sundowner cocktails and nibblys... Really - I WONT! Beuno Vista stop calling my name please!!!!!

EXERCISE IS KING EXERCISE IS KING EXERCISE IS KING EXERCISE IS KING
Together with this diet it is important to do regular exercise, drink lots of water and drink loads of soup - the more soup you drink the more kg's you will lose. Please do take note that this is not a lifestyle but a type of detox diet to cleanse your system before you might want to take on a hectic lifestyle change.
If you don't have time to hit the gym - feel free to check out my post about Best Ball Exercise Ever!

HOW MUCH HOW MUCH HOW MUCH HOW MUCH HOW MUCH HOW MUCH HOW
Now for the final verdict: After much speculation about this diet I can definitely say it REALLY does work. Up until now I have lost 2kg and will check in within 2 days if I am standing on 4kg's.

Be strong
xoxo

Best Crash Diet Ever!

I am definitely not saying crash dieting is acceptable but sometimes there is this dress you a HAVE to get into the coming weekend and this will definitely help you do just that!

With the J&B Met coming up - what better time to start than today!

As from tomorrow I will be following the diet below. It is one of the best as I have tried it before and it really does work.

All you need to do is stick with it for 7 days and after that you can continue with your normal diet as prescribed.

It must only be used to "detox" your system of any unnecessary internal "junk" and should not be used indefinitely. 

Seven Day Fat-Burning Soup & Combined Diet

Used for overweight hear patients at Sacred Heart Memorial Hospital to lose weight rapidly, usually before surgery.  This diet is fast and fat-burning.  This diet may also cleanse your system and improve your energy levels.  At the end of the seventh day, if you have not cheated you will have lost -9kg. 

FAT BURNING SOUP

4 cloves garlic

6 large green onions

1 or 2 tins peeled tomatoes

½ large cabbage

½ bunch celery

6 carrots

2 green peppers

2-3 low-salt stock cubes (chicken or beef) dissolve in 10 cups of water

Herbs / Seasoning at your choice

Cut vegetables into small pieces, add tomatoes and cover with water.  Season with salt, pepper, curry (or hot sauce) and parsley, if desired.  Boil for 10 minutes.  Reduce heat to simmer and continue cooking until vegetables are tender.

This soup which will not add calories can be eaten anytime you are hungry.  Eat as much as you want, whenever you want.  The more you eat the more you will lose.  Fill a thermos in the morning if you will be away for the day. 

Day 1:  All Fruit except banana

Spanspek and Watermelon are lower in calories than most fruit.  Eat only the soup and fruit.  Drink black tea (no sugar), cranberry juice or water.

Day 2:  All vegetables

Eat as much fresh, raw or canned vegetables as you like.  Try to eat leafy and stay away from dry beans, peas and corn.  Eat along with the soup.  At dinner time, reward yourself with a baked potato and butter.  No fruit today.

Day 3:  All the soup, fruit and veggies you can eat

Do not have a baked potato.  If you have eaten for three days as above and have not cheated you will find that you have lost 2-3kg.

Day 4:  Banana and skimmed milk

Eat a minimum of three bananas and drink as many glasses of skimmed milk as you can on this day, along with the soup.  Bananas are high in calories and carbs and so is milk, but on this particular day your body will need the potassium and carbohydrates, protein and calcium to lesson your craving for sweets.

Day 5:  Beef and Tomatoes

You may have 280-500g of beef (beef may be substituted with boiled or baked skinless chicken) and a tin of tomatoes or up to six fresh tomatoes.  Drink at least six to eight glasses of water to wash away the acid in your body.  Eat the soup at least once.

Day 6:  Beef and veggies

Eat beef and vegetables to your heart’s content.  You can even have 2-3 steaks if you like with green leafy veggies, but no baked potato.  Eat the soup at least once today.

Day 7:  Brown rice, beef and veggies

Again stuff yourself.  Have unsweetened fruit juice.  Be sure to eat the soup at least once.

Because of the removal of fat-up in your system this diet does not lend itself to drinking any alcoholic beverages at any time.  Go off the diet at least 24 hours before drinking alcohol.

You can have black coffee on this diet, but you will not need the caffeine after the 3^rd day.

You will find your bowel movement will change.  Add a cup of bran for fibre.

You can substitute boiled fish for the beef on only one of the beef days.  You will need the high protein in the beef on the other day.

NO bread or flour products whatsoever.

NO fizzy drinks (including diet drinks).  Stick with water, unsweetened tea, black coffee, unsweetened fruit juice, cranberry juice and skim milk. 

Good luck

 xoxo

Joey is back in ACTION!

Hey guys,
Happy New Year! May it be the year filled with only good things to come!

Sorry that I am only posting my first post for the new year now, I have just been so busy with new ideas, work and plenty of other fun things  :)
I cannot start with my training program for 2011 if my head is not in the right space.
And as from Monday (tomorrow) it will be and I will be back in action 24/7!
I am working on a competition at the moment - a 30 day extreme weight loss challenge. WATCH THIS SPACE CLOSELY!
The prizes will be big and weigh inns will happen weekly.
I can't wait to start!
Here is my No.1 Fitness tip - not that I am an expert YET but:


Get support. Whether it's your best friend, spouse, or pet, it helps to have some nonjudgmental and nurturing support when trying to lose weight, especially during trying times.

Soon I will upload quick ways to get in shape that can help you in the competition as well as what to eat and what not.

Later

xoxo

Week 5 (actually 4th week of diet 'cause I skipped 1)

I think everyone goes through what I did. You start with a good mind, ready for action, keep it going for about 2 weeks then all of a sudden you need to be reminded why you are doing this. And if the reason is not good enough, you kind of drift off from the program you are supposed to be on.
If not you - THAT WAS ME! Last week I completely quit my program - gym and diet. This all started on the Sunday when Sunday Sessions @ St Yves started with Goldfish and I lost all my "diet inhibitions".

I had cocktails, sushi (and I'm not talking Sashimi), pizza, the works.

Felt terrible afterwards but then I thought, OK, maybe I need a break. I almost felt like taking a permanent one.
The week went by so slow. I must say - was tired the whole time, hungry all the time and most of all very edgy and easily agitated. Every night when I get home I would see the big container of meal replacement eyeing me and I would feel guilty - but ignored it. I WAS UNDER CONSTRUCTION!

The whole week went on like that - eating out almost every night of the week with lots of wine in between.

Friday came and I went to one of my best friends housewarmings. Didn't stay long as I was extremely tired and went to bed at 11pm that night - TOTALLY not like me on a weekend! I am always looking for the last place that is open to have a party :)

On Saturday morning I woke up feeling a little less tired and ready for what was our first flyer run for our the company I work for. I got together a few girls, dressed them according to our summer theme and took them to Tygervalley Road where we had a total blast.

Didn't go out at all on Saturday night, just went to watch the rugby at the local and then decided to get a dvd, needless to say - most of the dvd's where already out and then it struck me! I HAVE NOT SEEN SEX AND THE CITY 2 YET!!! Luckily that was in :) I was in my element. What an excellent movie. The shoes on that set must have set them back millions!!!!!! 

Sunday I went to Camps Bay with the family and AGAIN had Pizza my favorite place ever! And they even had the celeb chefs there to make their very own signature pizzas. I had my signature, Half Daterra and Half Mogul. Yum! 

 

We spoiled my mothers boyfriend with a harley drive from Camps Bay to Houtbay, thanks to the special deals from Twangoo! Needless to say I had to try it! And what an experience, must say I was scared at first but eased into it very quickly - girls, it is not easy to ride this bike! Be warned! And the helmet is not hair friendly at all :( But on the bright side - I got the adrenalin pumping and that bought me to my actual point of my post today. Getting your adrenalin pumping gives you energy and you will be less tired, less stressed, less hungry all the time and much more friendly and definitely easy on the eyes for everyone :)

Needless to say, yesterday I got up at 5am, went to gym and felt great!!!! Today the same and so will it be till I have reached my ultimate goal. The end is near... (ok not yet, but almost)

TAKING A BREAK IS GOOD - JUST DONT MAKE IT PERMANENT!

Till next time

xoxo

Best Gym Ball exercises EVER according to Joey Gets Fit

Crunch, Reach, Pass

Crunch, Reach, Pass Figure 1

1. Begin by laying with your back on the floor and facing the ceiling (supine position). Hold the stability ball with your arms outstretched above your head (the ball will be resting on the floor). (see figure 1).
2. In a controlled motion, use your abs to perform a sit-up, keeping your arms straight. Simultaneously, as your are perform the sit up, raise your legs. You should "fold" at your abdominal muscles, and your arms and legs should come together at the top of the movement.
3. Pass the ball from your hands to your feet, and return to the starting (supine) position. The stability ball should be held between your feet.
4. Repeat the movement, passing the ball from your legs to your hands and vice versa with each repetition.

---

Stationary Lunge 

Stationary Lunge Figure 2

1. Start with a large stability ball behind you. Carefully place a leg on the ball. Your shin should be in contact with the top of the ball. Place your front leg as far out in front of you back leg as you can while maintaining your balance and comfort. Your front foot should be planted firmly on the floor (see figure 2).
2. To perform this stability ball exercise, lower yourself by slowly bending your front leg until the top of your leg is parallel to the floor. Be sure to keep your back leg firmly on top of the stability ball throughout the movement.
3. Finish the repetition by returning to the starting position.
4. Repeat the movement, performing the required number of reps. Repeat with the opposite leg on the ball.
   

• Note: In step 2, if you are just beginning, lower yourself as far as you are comfortable until your balance and range of motion have increased.
• Note: To minimize the chance of injury, try not to allow your knee to drift past your toes as you lower yourself.

---

Pike 

Pike Figure 3

1. Begin in a push-up position with your shins on top of the exercise ball (see figure 3).
2. Keeping your legs as stiff as possible, use your abs to roll the ball forward, lifting your hips toward the ceiling.
3. Hold this position for a three count while flexing your abdominal muscles.
4. Slowly return to the beginning position.

---

Wall Squat 

Wall Squat Figure 4

In order to correctly perform this exercise, you need to find a wall that is completely flat and with not impediments such as pictures or windows.

1. Begin by placing your stability ball against a wall, and, while standing upright, lean against the ball with your back. Your feet should be slightly out in front of you and approximately shoulder width apart (see figure 4).
2. Using a controlled motion, lower your self until the top of your thighs are parallel to the floor.
3. Slowly return to the standing upright position by pressing your feet into the floor and pushing your body back to upright.

• Note: If you just beginning a workout routine, In step 2, lower yourself as far as you are comfortable until your range of motion has increased enough to lower your body until your thighs are parallel to the floor.
• Note: Keep your head up and your eyes facing forward though out the entire movement.
• Advanced Tip: For an added challenge, you can hold dumbbells in each hand. Using extra weight will help you build muscle and burn fat faster during this stability ball exercise.
• Advanced Tip: The narrower your stance, the more you involve your quads, while the wider your stance, the more your glutes are used to lift the weight. For balanced muscle development and toning, use the neutral stance described in step 1 above.

---

Push Up with Hands on the Floor 

Push Up with Hands on the Floor Figure 5

1. Start by positioning yourself in the standard push-up position, with your hands slightly wider than shoulder width. Place your feet on top of your exercise ball.
2. Slowly lower yourself to the ground until your chest nearly contacts the floor.
3. Perform a push-up by pressing yourself from the floor back to the position number 1 (the starting position).

Note: If you are a beginner , place the ball under your thighs in step 1. The closer the ball is placed to your feet, the harder it is to complete the exercise. 

---

Incline Dumbbell Press 

Incline Dumbbell Press Figure 6

1. Begin by squatting down and lying back so that your upper back is in contact with the exercise ball (see figure 6). Hold the dumbbells at the top your chest.
2. Press the dumbbells toward the ceiling, finishing with your arms extended. At the top of the move, the dumbbells should come together over your chest.
3. Return to the starting in a controlled movement and repeat for the prescribed number of repetitions.

• Note: During the press, be sure to concentrate on keeping your wrists and your elbows aligned to avoid losing control of the weight. You should use the assistance of a spotter for this and other stability ball exercises that use weights.
• Tip: At the top of the movement, squeeze your pectoral muscles hard for a count for extra muscle stimulation.

---

Stability Ball Crunch 

Stability Ball Crunch Figure 7

1. Start by sitting on the exercise ball as if you were sitting on a chair. Slowly lean back and walk your feet forward until the ball is positioned on your lower back region and you are looking toward the ceiling. The top your legs should be parallel to the floor (see figure 7).
2. Cross your hands on your chest and keep your head in a neutral position looking forward (toward the ceiling). Your chin should not touch your chest at any point during this exercise.
3. Raise your torso by contracting your abdominals to perform the crunch.
4. Hold for a count, squeeze your abdominals, and return to starting position.

• Note: You can add further resistance by holding weights in your arms as you perform this exercise.

---

Back Extension 

Back Extension Figure 8

1. Begin by kneeling on the floor in front of stability ball and lie face down so that the ball is at your upper abdominal region. Your head should be facing the floor.
2. Cross your hands over your chest, and raise your torso approximately six inches.
3. Hold for a count, then slowly and under control, lower your torso to the starting position.

• Note: The further the ball is placed toward your hips, the harder the exercise is to perform.
• Note: You can add further resistance by holding weights in your arms as you perform this exercise.

---

Shoulder Press 

Shoulder Press Figure 9

1. To start this stability ball exercise, sit on the ball in an upright position as if you were sitting on a chair. Hold two dumbbells next to your ears with your palms facing forward (away from you)
2. Press the weights toward the ceiling, keeping your hands and elbows aligned throughout the movement. The weights should come together above your head as your arms are extended upward.
3. Return to the dumbbells to the start position in a slow and under control movement.

---

Dumbbell Bent Over Row 

Dumbbell Bent Over Row Figure 10

This exercise requires a larger stability ball that approximately waist height.

1. Stand facing the ball with your legs approximately shoulders width apart. Bend forward at the hips, keeping your back straight and place one hand on the ball in front of you. Hold a dumbbell in the opposite hand with your palm facing your body, and allow your arm to hand freely. Bend your knees as much as necessary for comfort, but keep your back roughly parallel to the floor.
2. Pull, or "row," the dumbbell up toward your upper body. Be sure to keep you elbow tight to you body, and squeezing your shoulder blades together at the top of the lift in order to fully contract and emphasize your lats.
3. Slowly lower your arm and lower the weight back to the starting position with your arm hanging straight down.
4. Perform the recommended number of repetitions and repeat with the opposite arm.

---

Abdominal Tuck 

Ab Tuck Figure 11

This stability ball exercise is a less advanced version of the pike.

1. Start with your shins on the stability ball with your hands on the floor in a push-up position (figure 11). The closer the ball is located toward your feet, the more difficult this exercise will become.
2. Pull the fitness ball toward your chest by bending your knees and lifting your hips until you are in the tucked position with your knees at your chest.
3. Carefully return the exercise ball to the starting position by extending your legs until you are again in the push up pose.

• I often like to do a push up, then an ab tuck, and then a push up… especially when I am looking for some variation to my routine.

---

Oblique Stability Ball Crunch

Oblique Stability Ball Crunch Figure 12

1. Begin by kneeling down on one knee beside the exercise ball with the knee that is on the floor next to the fitness ball (see figure 12).
2. Carefully lie sideways over the stability ball. You bottom arm (arm closest to the ball) should be bent with your hand behind your head and your top arm (arm farthest from the ball) can either be in the same position (hand behind head) or lying on your side (see figure 12). Having your top hand behind your head makes the exercise more difficult.
3. Slowly raise you body upward by lifting your shoulder, pushing your hips into the ball and pulling with your obliques, making sure not to twist your body.
4. Squeeze your obliques for a count and then slowly lower yourself back to the starting position.

Week 2 Begins :)

Hey guys, sorry I haven't been blogging for a while now. So busy with my program that I hardly have time to get onto my blog.

Week 2 started yesterday with a BANG!!!

Gym sessions are getting easier now as I am slooooowly but surely getting fit and where I would be half dead after my cardio session I feel a lot more energised and ready for the next challenge :)

This past week I have mastered a new art called MEAL PLANNING.
This is something I could never do before, but once you know the basics, its plan plan away!

I have also started going on 2 Hydro Heat as from yesterday and feel awesome!

I can honestly say this is the best way to change your lifestyle and get fit. Crash diets does no one justice.
And who loves drinking cabbage soup all day long? YUK!

Hard work in the gym, planning your meals and surrounding yourself with positive people is the the best way to go! Guaranteed!!!

Till next time :)
xoxo

Day 1 Complete :)

Today's Checklist:

- Stocked up on the correct food: check
- Bought new gym clothes: check
- Went to the gym: check
- Feeling great: check check check :)

Today must have been one of the best days of my life - no really - it was such an awesome adventure to start with my program today and I was very excited.

I woke up earlier than usual and started my day with breakfast option 1 which was 50g of raw oats, 1and half tables spoons of whey protein and to that I added a little bit of hot water.
The supplements I used was 1 Evox CLA and 1 Evox Hydro Heat.

I plunged right into the deep end and had no coffee with my breakfast but 750ml of water instead :)
Got to work and I must say - I was super energetic, couldn't stop talking, was wide awake, usually I would need about 2 coffees before 10am to just get me going, but none of that was needed.

@ 10am I had an Evox Lean Pro  meal replacement shake - ok this is where my honesty kicks in, in this blog I will tell it exactly as it is - and it was really bad. Tasted like nothing on the label - supposed to be light cappuccino flavour - it was not happening at all. I closed my eyes and imagined it was a yummy iced coffee of some sort and got through it with a smile fake smile. I really think Evox should get better quality controllers to taste their products because who ever said this "light cappuccino" flavour was good enough to sell has some serious problems - but that is just my opinion :)

OK as the day progressed I was not getting hungry in between meals at all so I must say on a positive note, the meal replacement did exactly what it was supposed to. Well done Evox for not missing that important part of the product - guess it was more important than the taste.

@ 12h30 I had my lunch. How lovely this was :) Chicken cooked in water with a little bit of salt and thyme and a fresh garden salad and 100g of sweet potato - Gordon Ramsey eat your heart out! With lunch I had the same supplements as in the morning, CLA and Hydro Heat.

After my second Hydro Heat for the day I did feel a little jittery and I asked the advice of a friend who knows all about the ingredients of these products - he informed me that it was nothing to worry about as my body must get used to this thermogenic tablet. It rises your body temperature and in course burns more fat. I was all ok with that :) BRING ON THE HEAT I'D SAY!

Further more I drank about 3 x 750ml of water at work and was very proud of myself for doing that.
At this stage my total water consumption for the day was already 2,25 liters of water. (and no coffee!!!)

@ 4pm I had my last meal replacement shake for the day and this time it didn't taste as bad - guess it takes some getting used to...

By this time I was getting very anxious to get to the gym and start training :)
Got to Tygervalley Virgin Active at about 17h30 and started my first day with cardio - Thanks Mandi for throwing me right in the deep end - can I just say I ALMOST DIED!!!!!!!!!
On paper this little work out looked like peanuts to me. HALLO! now I know not to under estimate cardio day again!

I did the following excersises:
- Stepper 3 x interval training of 6,5 minutes each
- Treadmill 4 x interval training of 6,5 minutes each (this is where I thought I was at my last!)
- Elliptical 3 x interval training of 6,5 minutes each.

Minutes felt like hours - hours felt like days! In the end it was all worth it because the feeling you get after a hard (ok for me it was hard) workout like that is priceless and for everything else there is Matercard :)

I got home at about 7pm and started with dinner.

Cooking for 1 is not easy to be honest but I prepared 150g of white hake fish again with a fresh garden salad and added some balsamic vinegar instead of creamy Ina Paarman dressing - that felt good :)
I had another CLA with dinner which concluded my supplements for the day.

After dinner I started with tomorrows food. Remember how I mentioned in my first post how important it is to prepare your food ahead of time - it really does help and saves you so much time. I bought about 20 plastic containers at the local plastic store so that everything can be packed neat and ready to heat and eat the next day.

Final conclusion: This diet and training program for day 1 really made me feel rejuvenated and like a new person - full of life and not getting tired once at work was the best part for me.

xoxo