Update on Eat Stop Eat ( End of week 1 )

I am very pleased to bring you such GREAT results on a Monday morning. Not only has my OxyELITE subject done extremely well but so has my "Eat Stop Eat" subject!
Here are her results after just ONE WEEK of being on Eat Stop Eat

1.5kg's down and a loss of 8cm
Current weight = 68.6kg
CONGRATS!!! Keep up the GREAT work :-) I look forward to seeing ongoing results in the future...Stay tuned for NEXT week's update. 

Shoulders:          100cm   (-0.0cm)

Bust:                      92cm     (-0.0cm)

Waist:                   70cm     (-2.0cm)

Biceps:                  31.5cm (-0.5cm)

Hips:                      97.5cm  (-1.5cm)

Upper Thigh:      57.5cm (-0.5cm)

Lower Thigh:      44cm     (-1.0cm)

Calf:                       37,5cm  (-0.0cm)

Stomach:             84cm     (-3.0cm) 

Update on OxyELITE Pro week 2

CONGRATS to my OxyElite subject for losing half a kilo since last week and a further 3cm! I think it's awesome...KEEP UP THE GREAT WORK :-)


                         Waist             Tummy     Hips          Weight

29-Aug	73	90	103	68.5
LOSS	1	1.5	0.5	0.5	3
TOTAL cm's lost	15.5cm

Eat Stop Eat (Intermittent Fasting)

I was recently introduced to the subject called "Eat Stop Eat" by a good friend who is about to embark on this journey of Intermittent Fasting. Before I started reading the material that was mailed to me, I thought to myself, "Not another DIET." I've been in the fitness industry for over 12 years and I've seen diets come... and diets GO!

But the more I read about Intermittent Fasting, the MORE I wanted to read and find out what exactly Eat Stop Eat or Intermittent Fasting was all about. This topic now had ALL my attention.

It's by no means a Diet. It's a Way of Life! People all around the world Fast because of religious beliefs. So fasting is not New nor is it an abnormal thing to do. Quite simply, Intermittent Fasting is allowing yourself to stay without food once or twice a week for a period of 24hrs. This has to be done in conjunction with a good exercise program (Weight Training as well as Cardio) and if you stick to it you should see GREAT results. You HAVE to also follow a sensable eating plan. There are so many health reasons why we all should try this, (weight loss being only 1 of the many) but I'm not going to get into it all, otherwise I'll be blogging till next year :-) I have the book, so if you would like to know a bit more about it, drop me a mail & I'll fill you in on Eat Stop Eat & what it takes for YOU to lose the weight & look GOOD!

I have a test subject who is going to give it a trial run for 1 month and I will be blogging about her results and also how she is coping with this Program. So I'll be blogging about Intermittent Fasting for the next month...and possibly longer :-)

Here are her Stats:
Age 38
Weight 70.1kg
Height 1.65m
Goal weight 60kg

Measurements:

Shoulders:          100cm  

Bust:                      92cm

Waist:                     72cm    

Biceps:                  32cm

Hips:                      99cm    

Upper Thigh:        58cm

Lower Thigh:        45cm

Calf:                       37,5cm

She'll be fasting on Sunday/Monday 13:00 to 13:00 and then probably doing another 18hr fast Thursday/Friday 13:30 – 08:00ish.

She will be doing 3 to 6 cardio sessions per week and 3 weight training sessions per week!

I wish her ALL the BEST and look forward to seeing the GREAT Results :-)

Next update on her weight is on Monday 29 August

OxyELITE PRO & 30 minute Fat Burning Workout

I'm so EXCITED to be blogging today, cause I have so much to blog about & such great results to report back to everyone :-)

Four weeks ago I suggested to a 34 year old female who was battling to lose weight & cm's to try OxyELITE Pro in conjunction with my Early Morning 30 minute Fat Burning Workout and a good meal plan. One of the reasons she is not losing weight, is because she is on birth control (injection). I sat down with her, looked at what she was eating and what changes she could make. Firstly, I got her use to doing my 30 min fat burning workout for about 3 weeks and thereafter I altered the workout (15 August) for her and just after 1 week of altering the training program did she move the numbers on the scale.

This is what her numbers look like...Bearing in mind that she could not lose anything prior to this Training Progam!

	Waist	Tummy	Hips	Weight
27-Jul	79	97	106	70
01-Aug	76.5	95	106	70
LOSS	2.5	2	0	0	4.5
08-Aug	76	94	105	70
LOSS	0.5	1	1	0	2.5
15-Aug	76	94	105	70
LOSS	0	0	0	0	0
22-Aug	74	91.5	103.5	69
LOSS	1.5	2.5	1.5	1	5.5
TOTAL LOSS					12.5

Yet again it proves that you don't have to spend hours in a gym or even train 2 to 3 times per day. Why would anyone in their right mind want to be training 2 or 3 times a day (unless you are a Professional Athlete), when you can achieve results like this, 30 - 40 min a day, Monday to Friday in the comfort of your home (No fancy weight machines, No protein shakes, No starving). It's all about training SMARTLY & WISELY!!!

She could NEVER break the 70kg barrier! I am both Happy & Proud of her that she not only broke the 70kg mark, but also lost a whopping 12.5cm's
Remember, it's not always all about the scale, but more importantly the cm's that comes off. Like I once said to a client, "When someone bumps into you in the street after not seeing you for 2 months, they not going to say, WOW you look like you weigh 69kg's." Instead, they going to say, "WOW you really look GOOD."

I will be updating her training in another 2 weeks from today (5 September) and will also be keeping everyone informed about her progress :-)

That's a Wrap - Lunch (Red Pepper, Goats cheese & Mint)

Here's another Quick & Easy lunch meal which tastes devine. Remember, Good eating is all about preparing your food.

Ingredients

• Goats cheese
• freshly chopped mint
• spinach tortillas
• red peppers
• black pepper & salt to taste  

Preparation

• Mix the goats cheese & chopped mint in a bowl
• spread goats cheese evenly over the wrap
• add the peppers, sprinkle black pepper & salt & roll it up
• Cut them in 2 or 3 equal halves

Glycemic Index

Low GI are words we hear more & more these days, but do we know what Low GI means?

The Glycemic Index or GI describes this difference by ranking carbohydrates according to their effect on our blood glucose levels. You want to be eating foods that has a Low Glycemic Index (GI). Low GI foods produce only small fluctuations in our blood glucose & insulin levels. Keeping us fuller for longer. It's a slow release process.

 However, If you eat a chocolate (High GI) your blood glucose & insulin levels spike quite sharply giving you that "Good" feeling... this feeling is very short lived. This causes you to Crave more of the High GI foods. It's like a "fix" that you need. So eating foods that has a High GI will make you feel full for a very short period of time.

Foods that has a High GI, are the foods you want to try and steer clear from.
eg white bread, chips, chocolates mashed potatoes, etc

Foods that have a Low GI are the one's you want to be eating. eg Apples, dried apricots, low fat yoghurt, green leafy vegetable's etc

Health benefits of Low Gi foods:

Low GI diets help people LOSE and manage weight

Low GI diets increase the body's sensitivity to insulin

Low GI carbs improve diabetes management

Low GI carbs reduce the risk of heart disease

Low GI carbs improve blood cholesterol levels

Lunch Time Veggie Wrap

Here's another quick lunch time meal that will take you 5 minutes to prepare and tastes delicious.

Ingredients

• 4 Slices of Avocado
• crumbled feta
• red onion slices
• diced cucumber
• sliced cherry tomatoes
• fresh parsley
• rocket
• bean sprouts
• 2 tbl spoons balsamic vinegar
• black pepper & salt to taste
• (fat free plain cottage cheese) Optional

Preparation

Spread fat free cottage cheese thinly over the tortilla. Place all your ingredients in the middle of the tortilla. Crumble the feta over the contents. Now drizzle balsamic vinegar. Roll the wrap neatly and cover with cling wrap.

Easy to make Egg Snack

Do you enjoy eggs as much as I do? Try this Simple yet awesome tasting hard boiled eggs.
This is so easy to prepare. Boil the eggs the night before, store them in the fridge and they are ready to go the next day.

Ingredients

• 4 hard-boiled eggs, sliced (see Tip)
• 1 teaspoon extra-virgin olive oil
• 1/2 teaspoon kosher salt
• 1/2 teaspoon paprika

Preparation

Dip egg slices in oil and sprinkle with salt and paprika.

Note: you don't have to eat all four eggs :-)

A Quick lunch / Tea time snack

Delicious avocado & smoked salmon sandwich   

Ingredients

• 1 avocado, ripe, sliced
• 1 tablespoon reduced-fat mayonnaise
• 1/2 teaspoon lemon juice
• 1/8 teaspoon cracked black pepper
• 8 very thin slices wheat bread / rye
• 2 ounces thinly sliced smoked salmon
• 12 thin slices cucumber

Preparation

1. Combine mayonnaise, lemon juice and pepper in a small bowl. Thinly spread on bread and top with salmon, avocado and cucumber. In under 10 minutes.

Nutrition

Per serving: 143 calories; 6 g fat ( 4 g sat , 3 g mono ); 3 mg cholesterol; 17 g carbohydrates; 6 g protein; 4 g fiber; 303 mg sodium; 129 mg potassium.

Low Carb Cycling for Weight loss

Low Carb Cycling for weight loss

We all know that limiting our carb intake, will also limit the amount of weight we pack on. I’m a firm believer in cutting down on carbs (especially the simple carbs) BUT not cutting it out completely.

Carb cycling has been used by body builders for many years to shed as much fat as they possibly can before taking part in a competition. It is an amazing tool for shedding fat…when done properly. Most body builders cut out carbs completely leading up to a competition, which may lead to fatigue and causing the brain to have that foggy feeling (not being able to concentrate).

However, recent studies show that combining a Low Carb diet with a periodic High Carb diet is one of the most effective ways to lose weight and keep it off. It is a SUPER way off getting some variety in your diet.

Carb cycling can seem very intimidating to a beginner, so I’ll show you how it’s done! It’s all about WATCHING what you take in.

Your Carb cycling should also be linked to a good training program. If you don’t have a proper training program then I suggest trying my Early morning 30min Fat burning workout in conjunction with low carb cycling.

Monday – Low Carb (30min Fat Burning W/out)

Tuesday – Low Carb (30min Fat Burning W/out)

Wednesday - High Carb (30min Fat Burning W/out)

Thursday - Low Carb (30min Fat Burning W/out)

Friday - Low Carb (30min Fat Burning W/out)

Saturday - High Carb – rest

Sunday - Low Carb - rest

This is an eg of your low carb cycle

(1) multiply your body weight in pounds by (1.2) - this is your protein level in grams
Example - 140lb * 1.2 = 168g protein = 672 calories

(2) multiply your body weight in pounds by (0.5) - this is your fat level in grams
Example - 140lb * 0.5 = 70g fat = 630 calories

(3) multiply your body weight in pounds by (0.6) - this your carbohydrate level in grams
Example - 140lb * 0.6 = 84g carbs = 336 calories

This is an eg of a High carb cycle      

 (1) multiply your body weight in pounds by (1.4) - this is your protein level in grams
Example - 140lb * 1.4 = 196g protein = 784 calories

(2) multiply your body weight in pounds by (0.3) - this is your fat level in grams
Example - 140lb * 0.3 = 42g fat = 378 calories

(3) multiply your body weight in pounds by (1.4) - this your carbohydrate level in grams
Example - 140lb * 1.4 = 196g carbs = 784 calories

 Now all you have to do is plan your meals and work out what you will be eating J

SNACK TIME SEEDS

SEEDS

Flax seed is rich in Omega 3 & Omega 6 essential fatty acids. Magnesium, Calcium, Phosphorous, Iron, Vit B3 & Vit E
Alleviated constipation & bloating, eliminates toxic waste in the bowel. Good for Asthma. Anti-inflammatory, Anti cancer

Pumpkin seeds are rich in Calcium, Iron, Magnesium, Zinc, Phosphorous, Potassium, Omega 3 essential fatty acids.
Good for Prostate health. Removes intestinal parasites. DO NOT HEAT these seeds (it removes the essential fatty acids)

Sunflower seeds are rich in Vit A, B, D, E & K, Calcium, Iron, Potassium, Phosphorous, Zinc, Manganese, Magnesium, Omega 3 & Omega 6 essential fatty acids. 

 Sesame seeds are rich in Calcium, Magnesium, Iron, Vit E, Zinc, Folic acid, Potassium, Copper, Omega 3 & Omega 6 essential fatty acids.

Strengthens the heart & cardiovascular system. Good for the nervous system. Inhibits cholesterol absorption from the diet.

Oats are rich in Calcium, Magnesium, Iron, Phosphorous, Manganese, Vit B5

Fibre ensure a mild laxative effect. Stimulates the digestive function, Antioxidant properties & good for bone & connective tissue.


Seeds are easy snacks. Keep them in a jar in your desk at work.

SNACK TIME NUTS

 Pine nuts are rich in Magnesium, Potassium, Zinc, & Vit B. They are high in proteins & essential fat. Also good as a meat repalcement for vegetarians. 

Almonds are rich in Calcium, Magnesium, Phosphorus, Potassium, Zinc, Folic acid, Vit B2, Vit B3 and Vit E

Cashew nuts are rich in Calcium, Magnesium, Iron, Zinc, Folic acid. They are also good for your teeth & gums.

Walnuts are rich in Calcium, Iron, Magnesium, Phosphorus, Zinc, Potassium, Folic acid, Vit C & Vit E. They strengthen your kidneys & lungs, lubricate your digestive system & improves your metabolism.  
 

Ps Always try and have nuts in it's Raw form & not salted or roasted.