Kim Kardashian Celebrity diet of the week

Every girl decides to go on a major diet and exercise routine before her wedding day.
Before Kim's wedding she was  on a total body workout, she would often train twice a day. Her mission was to drop 2 dress sizes without losing her famous curves.

Kim's Training Routine
When Kim trains she breaks a sweat 2-3 times a week with bicep curls and lunges. This is great functional training because she's building muscle, increasing her heart rate and therefore burning more calories and body fat as well as toning her muscles. By combining bicep curls and lunges you're also training the core as it has to be engaged in order to give you strength and balance to do the exercise.
According to E! to add to this she also goes to Barry's Boot camp where they do an hour long high-intensity interval training. According to US Weekly Kim would go up to 5 times a week.
Interval training is a great way to tone, burn calories and blast that body fat off!

Diet

To get the weight off Kim had to make some diet changes. She said no to the Junk food and yes to Grilled chickens and salad! If Kim orders chicken or a turkey burger it's without the bun. 

Kim Kardashian's Diet is basic. She stays away from junk food and limits herself to roughly 1400-1500 calories a day. Here is a sample of one daily meal routine:

Breakfast: Smoothie made with peanut butter, bananas and protein powder
Lunch: Chicken salad with low fat dressing, iced tea with 5 sachets of Equal sugar sweeteners
Snacks: Sugar cookies, sliced apple with 1 tablespoon chunky peanut butter (its my favourite snack too)
Dinner: A tiny slice of pizza bread, a piece of grilled salmon served with pesto sauce, 1 cup of brown rice and  2 cups broccoli
See! Even Kim Kardiashian has to work out super hard to lose that extra weight and keep lean and trim. Even if her marriage is already over.....*Sigh*


(PS. I just LOVED Kim in the Blonde hair so I had to add the picture in )

Stay motivated! December holidays are around the corner ;-)

Much Love

K

XXX

Momentum 94.7 Cycle Challenge

I'm proud to say we did it! My husband and I along with some friends created Team Midrand SPCA and we  cycled for all the furry kids out there.

Because it was our first time doing the 94.7 Cycle challenge our goal was not time based but simply to finish before the cut off time!

We trained on average 3-4 times a week in total. We would go on off road bike trails on the weekends and during the week we cycled on road tracks like Kyalami Race track. It's a totally different experience cycling off road or mountain biking to road cycling.
With our weekly training and higher protein lower carb diet I lost weight and my fitness level has shot up beyond my expectations!

Doing the actual 94.7 Cycle challenge....on mountain bikes, I might add ,was such a pleasant surprise!
Firstly 94.7 Highveld Stereo/Primedia and Momentum are incredibly organised. To be able to manage thousands of people to park in the correct area and to get to the start line in their seeded groups on time is an enormous task on its own not to mention all the other elements of the event. Not only was it well organised but the vibe was incredible!
People cheering, music pumping and MC's informing and motivating cyclists.

Out team Midrand SPCA was at the start line, the 5 second count down started and off we went!
It's such an unbelievable feeling cycling down the M1 highway with no cars in sight....all 3 lanes are for you to spin as fast as you can. We cycled into town.... the vibe was amazing, people cheering us on "go girl you can do it" "on a mountain bike ...respect" Haha we had to laugh!

The motivation was amazing, the water points were full of smiling faces offering you fresh cold water and other refreshments, the latest top chart music playing in the background giving you momentum as you cycle on.
Thank you to all the people that took time out of their day to stand on the sides of the roads to cheer us on and offer us snacks and refreshments! You ROCK!

3/4 of the way into the cycle challenge and we were fine, no sore muscles, not tired....we surprisingly felt super strong! Until we hit the N14 highway..... let me tell you after you've cycled over 75km's that's when you start to feel it.
Thank God I prepared my Evox Cyto Crank which I was sipping on though out the entire race because it really gave me sustained energy.
We got to the 10km's left mark, the crowds cheering us on, the sweat dripping and we carried on pushing up that last hill.
Approaching the finish line the vibe was electric, smiling faces cheering us on and photographers snapping photo's of all the cyclists coming in about to finish. My husband and I rode through the Finish line together and received our medals.
 It felt AMAZING!!! 4h30minutes to cycle 100 kilometers on a mountain bike!!! WE actually did it!

This is one event I will definitely be a part of every year!! I loved every minute of it, the route is fantastic...I will never look at some of our roads in Johannesburg the same way again.....I drive on them daily...that's normal but I ACTUALLY CYCLED ON THEM!100 Kilometers of them!  ;-)

Thank you 94.7 Highveld stereo/ Primedia and Momentum to a superb event!
Thank you to our team for cycling at the event to create awareness to support our local SPCA- Midrand SPCA and Thank you to Evox products for giving me the extra edge! From Carbo loading, endurance & energy enhancing products to recovery shakes.

Till the next race... there will be lots to come. I'm hooked! ;-)

Happiness that we completed the race in such a good time and still standing!

If you're thinking about doing the cycle challenge next year I say DO IT! Just make sure you start cycling regularily a few months before,you don't need to be obsessive just get your heart fit,  have good quality supplements and it will be an enjoyable and amazing expereince! ;-)

XXX

K

Time out...

Just as much as your body needs to the get the blood pumping and muscles warm and active...it also needs a Time out.

It's that time of tranquility when the body, mind and soul recovers and restores its cells.

After many weeks of intense cardio training for the 94.7 Cycle Challenge, today is one of those days that I have made a point of doing no form of exercise what so ever!

I wont lie I am so used to being active that the thought has crossed my mind to go to gym and do a few laps in the pool or some circuit training. But After cycling over 100 Kilometers yesterday it is time to make sure my body has well over 24 hours of pure rest.

Why?

The Body repairs and strengthens itself in the time you give it in between workouts. Continuous training can actually weaken a strong athletic or fit body. Rest days provide Physical and Psychological benefits to your well-being.

Physically your muscles can rest, repair, rebuild and strengthen exactly where needed. You need the rest time to replenish energy stores and allow for your body to repair damaged tissues.

It gives you time out to meditate on your achievements, enjoy family time and most importantly "ME" time...many of us don’t get to do that and it is important to make that time for yourself.

Without sufficient time to repair the body will continue to breakdown from intensive exercise.

Another major focus of recovery has to do with replenishment. What you put in your body within 30minutes to an hour after excessive training or exercise is very important and has a large impact on how fast you recover and restore your fluids lost and optimizing protein synthesis (The process of increasing the protein content of the muscles, preventing muscle breakdown).

The best and easiest way is to get a good recovery shake. During my training towards the Momentum 94.7 Cycle challenge I've been using Rapid recovery from Evox and it does just that...gives you RAPID RECOVERY! I definitely recommend this product. Drink plenty of water and try staying clear of alcohol and cigarettes.

I just don't get how someone can light up a cigarette after an exercise workout.

So if you've been training hard, go give yourself a break.... replenish your body, mind and soul...

I'll be having a bubble bath by candle light tonight and then cuddling up to my husband ;-)))

Enjoy your Zen moment too.

XXX

K

PS I’ll be Blog posting my Blog post on the actual Momentum 94.7 Cycle Challenge tomorrow!

Did You Know...?

•  1kg of body fat is 9000 kilocal. But inside body fat has 20% water. So That means 9000kcal x 80% + 7200 cal of body fat. Which means to burn off 1 whole kilogram of pure body fat you need to burn off 7200 calories!!

• Egg whites are full of amino acids, fat free and contain 26.5 grams of protein per cupThis food is very low in Saturated Fat and Cholesterol. It is also a very good source of Protein, Riboflavin and Selenium.Make a 3 egg white omelet for breakfast , it has less calories and is packed with protein.

• Did you  know alcohol  has 7 calories per gram… where carbohydrates has only 4 calories per gram… so do those sugar free drinks make sense?

• Water is a natural appetite suppressant ,it has zero calories and drinking water daily actually speeds up weight loss and boosts your metabolism.

• Did you know that the largest human organ is the skin? Take extra care of it! SPF 30+ on your face and body daily….The sun is not what it used to be.
•  Did you know that  Vitamin A is a powerful anti-oxidant and has many health benefits, but taking too much vitamin A (in the preformed state, also known as Retinol) can lead to vitamin A poisoning?So when shopping for vitamin A supplements, always look for beta-carotene (pro-vitamin A). Beta-carotene is non-toxic. Our bodies will turn beta-carotene into Retinol only when it is needed. So there is little chance of Retinol poisoning.
• Carrots have zero fat content and are loaded with Vitamin A
• Botanically speaking, the banana is a herb and the Tomato is a fruit.
• An onion, apple and potato all have the same taste. The differences in flavor are caused by their smell. (that’s pretty amazing!)
• 1cup of shredded lettuce has less than 10 calories.
• Tobacco- smoking Cigarettes depletes Vitamin C which is a major antioxidant (I call the youth antioxidant) which is essential in the maintaining of collagen in the skin. Collagen is what gives you that youthful plump look. That is why many smokers have dry wrinkly and scaly skin. Lets not even mention the danger of it causing Cancer.

• Vitamin D is an important fat-soluble vitamin which helps your body absorb Calcium. It is produced by the body when the skin is exposed to sunlight. So get at least 10-20 minutes direct sunlight every day.

• Dark Chocolate has antioxidants, so if you’re going to indulge choose dark chocolate.

Hope you got you thinking!

XXX

K

Supplement of the week- Lecithin

Supplement of the week: Lecithin

Why Lecithin?

Lecithin consists mostly of  the B Vitamin Choline, and contains Linoleic acid and inositol. Lecithin enables Fats such as cholesterol and other lipids to be dispersed in water and removed from the body. The vital organs and arteries are therefore protected from fatty buildup. Taking a 1200mg capsule of Lecithin before each meal helps in digestion of fats and the absorption of fat soluble vitamins!


In other words..... Lecithin flushes out all the bad fats from the body! Reduces fat storage and buildup around the arteries and organs and if you take it before meals it helps with the absorption of fats in your meal! LOOOOVE IT!!! 
Now this doesn't mean go eat a double cheese burger!! 
Eat healthy, low in fat meals, combined with Lecithin and some training and you have a recipe for success!

Sources of Lecithin: grains, legumes,fish and wheat germ.

Reference: Phyllis A.Balch (2006). Prescription for Nutritional Healing Fourth edition. New York. Penguin Group USA

Go get some at your nearest pharmacy.




XXX
K

94.7 MOMENTUM MOUNTAIN BIKE CHALLENGE

I roughed it in the mountain bike challenge this past Saturday morning!
My hubby and I signed up for both the Momentum 94.7 Cycle challenge as well as the mountain bike challenge.
We only signed up for the 25km ride...too see how it is ;-) We felt brave a decided to cycle from our house to the Waterfall Estate, where the actual race challenges took place, and then cycled back home after....all of this cycling was OFF ROAD!! 46km's to be exact! 


We did it and got out medals to prove it ;-) A very cool feeling I might add...when you receive your medal... :-) It's my first medal I have ever received for a sports challenge, except for the medals from my dancing days but that's a separate type of sport.


I had so much FUN!


Here I am before The Cycle Challenge..

Here I am after the Cycle challenge

My Husband the "Kid" after the challenge ;-)

Microdermabrasion anyone?? Try some sand blasting whilst Mountain biking! Haha

We did it as team! What great fun!

I thought I'd give some tips on Cycling etiquette... from my experience this past Saturday.

•               Keep LEFT. Pass RIGHT... this will avoid any collisions of other cyclist flying down a hill and bashing into you! And let me tell you we were FLYING down some of those!

•               If you need to stop for a water break...or any break for that matter, get off the trail and stay as far left as possible, again it will save you and others from any collisions.

•               If you're feeling like a pro and want to pass all the slower cyclists, just give them a heads up that you're coming up behind them and say which side you'll be passing them on, "coming through and passing you on your right" it just puts that cyclist at ease and they know which side to go to as well as avoids them from bashing into you incase they decide to swerve to the right! 

This coming Sunday is the BIG day.... Momentum 94.7 Cycle challenge where we'll be cycling 94.7km! Wish me luck and if you're doing it too I'll see you on the track!

Our Team is Cycling to create awareness and funds for our Local Midrand SPCA. If you're not Midrand based and find that its too far for you, we encourage you to support your local SPCA, they truly are like angels for all the abandoned and mistreated animals and I personally want to help them as much as possible.

Much Love

K

XXX

Need to look like you've lost 5 Kilo's for an event? Here's how!

We all have experienced it, an event that creeps up on you before your training goal date has been reached!
Yes you're working out and yes you're following a healthy eating plan but you need to look thinner in just a few days! An events come up and its impossible to reach your goal weight in 3 days! What do you do? You turn to FASHION!! Yup you heard right.... its all about the correct fashion choice too.

Even the skinniest person can look unflattering if they choose the wrong thing to wear.

I recently was Invited as a Celebrity guest to participate in a good cause for Charity...The Peermont Emperors Palace Charity Mile. It was a great honour to have been asked and I thoroughly enjoyed every minute of it.
What I wore is a good example of how to look thinner by fashion choice ;-)

Don't go for tight, hip hugging dresses....they only accentuate the hips.... more so then your waist.

I opted for a A line dress, hugging around the waist and flowing over the hips. perfect to accentuate a tiny waste, minimize hips and make your legs look thinner and longer.

And remember Black always makes you look slimmer.....

I used a leather wrap around belt to go even tighter around my waist to make sure it figure hugging. Because I was wearing all black I accessorised with a chunky bling bracelet and diamante chandelier earrings.

When it comes to shoes, they can make or break an outfit. I'm hair and shoes kinda gal ;-) I often choose my outfits based on what shoes I want to wear! :-) I know but I love it!

So for this particular look I really wanted to wear my funky leather high heels.  This Shoe choice doesn't elongate the leg, in fact it actually may make legs appear shorter. I just HAD TO WEAR THEM!!! Are they not just gorgeous! ;-))))))

PS. Shoes from Oreb Eastgate...Shhhhhh :-)

The best Shoe choice for this outfit in order to be the most slimming and to make your legs look longer would be a stunning black stiletto. No straps around the ankle to cut the visual flow of the leg. That's the trick, if you're wearing a dress or skirt above the knee and want your legs to look longer opt for shoes that don't have any straps around the ankle.

(It does all depend on body type, if you have small calves and narrow ankles a strap around the ankle might even look better ...So just be aware of that and choose the best option for you.)

The Stiletto....

There you have it....one of the ways to look 5 kilo's lighter for an event ;-)

Have a Wonderful weekend!

Much Love

K

XXX

Guest Blog

I am so excited and honoured to say that I have been asked to do a Guest Blog for Bailey Schneider's blog Vanilla Blonde!!!

If you don't already know, Vanilla Blonde is a very popular Blog written by the multi talented Bailey Schneider. She's not only my soul sister and BFF but she's also an incredibly talented Radio DJ, Voice over artists, MC, TV presenter....the list goes on! 

Vanilla Blonde has been nominated for 2 blog awards so if you agree that her Blog deserves to win the Blog awards ( which I'm sure you already do) Please click on the VOTE links on the left hand side of her Blog page.

To view my Guest Blog please click on this link here :-)  Vanilla Blonde Guest Blog post

This is the gorgeous Bailey Schneider

XXX

K

Motivation

Hi!

Today I thought I'd just give you a push and a nudge ;-) See you at the gym!

Dont wait for Monday......

XXX

K

Burn it baby..with CHILLI!

Every time I feel a niggle at the back of my throat or I start to feel those sinuses getting congested I turn to Chilli!

It started out as just a pure craving! The funny thing is I only ever crave Chilli when my immune system seems to be on the down side..... I don't question it, I just go out and buy some fresh chilli's, throw them in my blender and mix with olive oil.

That BURN is incredible, and boy does it work it's magic! Within minutes I start to feel better and within an hour or two whatever symptoms I had are pretty much gone!!

But What is it about Chilli that does that?? Well I've decided to research this and here you have it..Chilli is Dynamit! And this is why we should all add it to our diet.

Chilli

Putting it simply Chilli is a SUPER FOOD! It is a fruit of plant belonging to Capsicum genus. Capsicum is derived from the Greek word "Kapsimo" meaning "to bite."

Chilli is a great source of Antioxidants and Vitamins A, B, C and E with minerals such as copper, thiamin, potassium, folate,molybdenum and manganese. Chilli Contains SEVEN Times more Vitamin C than an orange!

It is a natural antibiotic (Well now that makes a lot of sense) Since 1498 when Chilli's were introduced to India, they have been included in the Ayurvedic medicines and have been used as tonic to ward off many diseases.

 Chilli's not only help clear out the lungs and stimulate the digestive system, they also fantastic for slimming down as they help burn Calories easily!!! 

Now this is my kind of power food!

In summary here are some of the benefits of Chilli.

•               Detoxicants: Chilli acts as a detoxifier, it removes waste products from our body and increases supply nutrients to the tissues. It also acts as gastrointestinal detoxicants helping in the digestion of food.

•               Antibiotic: Chillies brings fresh blood to the site of the infection. The fresh blood fights the infection meaning the white blood cells and leukocytes present in the fresh blood fights the viruses. 

•                Pain killer: Chillies stimulates the release of endorphins that are natural pain killers. It relieves pain caused due to shingles (Herpes Zoster), bursitis, diabetic neuropathy, muscle spasm in shoulders, arthritic pains and extremities.

•               Cancer: It has been noted that vitamin C, beta-carotene and folic acid found in chilli reduces the risk of colon cancer. Chillies such as red pepper have cartonoid lycopene, which prevents cancer disease. 

•               Brain: Capsaicin stimulates the brain to excrete endorphins and gives a sense of pleasure when ingested. This is the reason people get addicted to chilli! 

•               Lung disease : Chillies gives relief from nasal congestion by increasing the metabolism. It also dilates airway of lungs which reduces asthma and wheezing. 

•               Capsaicin : Chillies have vitamin C and Vitamin A containing beta-carotenoids which are powerful antioxidant. These antioxidants destroy free radical bodies that may cause damage within our bodies. The antioxidants present in the chilli wipe out the radical bodies that could build up cholesterol causing major heart diseases.

References:Phyllis A.Balch (2006). Prescription for Nutritional Healing Fourth Edition. New York. Penguin Group USA; Chilly.in

XXX

K

Supplement of the week - CAYENNE

I had some great feedback form the previous Supplements of the week! Thank you for the positive feedback and I am so happy you enjoyed the post and that I could help ;-)))

Here's another secret weapon supplement that I take and would like to share with you. CAYENNE.. It's CAYENNE PEPPER to be exact!

CAYENNE, or Cayenne Pepper is a stimulating herb which is well known for assisting healthy digestion and increasing blood circulation circulation.
This antioxidant filled pepper is often used as a catalyst to increase the effectiveness of other herbs or minerals.

I take CAYENNE in combination with CHROMIUM .
The Cayenne assists in the absorption of the Chromium and the effectiveness of it!
Remember Chromium helps the body to process carbohydrates and fats, it promotes weight loss, lowers blood lipid (fat) levels, and improves body composition. THAT'S WHY WE LOVE IT!!!


So go get yourself some CAYENNE along with the CHROMIUM and reap the benefits of this magical combination.


Remember that you need to try stick to a healthy eating plan and at least some moderate activity in order to see the best weight loss and health benefits. That's the best COMBO! There's no use in spending money on supplements and washing it down with a burger and soda or other sugar packed fizzy drinks.....it's just a waste of your hard earned money and your health.
Happy Supplementing :-)




XXX
K

My Bicycle inspired Diet

You may think I'm crazy.... well, I'm definitely not ordinary ;-). But in the early hours of the morning before we go for a cycle I think of and often sing Queen's song Bicycle Race... "I want to Ride my bicycle...I want to ride my bike..."... I know right??!!

With riding bicycles in mind and me preparing for the Momentum 94.7 cycle challenge I've changed my diet...and a lot of it came naturally.

I'm eating more lean protein such as grilled fish and chicken, fresh fruit and vegetables or steamed veg and I'm trying to eat very little bad carbohydrates/ Simple Carbs. I was always a sucker for croissants or any other pastries for that matter.But I've conquered it!
The one thing with being so active... cycling so often, is that I am permanently hungry...my body burns so many more calorie's and therefore it needs more calories....the trick is to make sure you're feeding the body the correct food. Otherwise all that hard work of training ends up going down the drain.

The bonus is the healthier your body gets from training and eating right the less unhealthy foods and drinks your body will crave. YAY!!!! And its true! I seldom have those, " I NEED A CHOCOLATE BROWNIE NOW" moments..I genuinely crave healthy meals! Of course I do allow myself a treat here and there, I just opt for dark chocolate instead...and it does taste just as good! ;-) 

I now don't drink any alcohol, it's a personal choice and I genuinely don't crave even a sip of wine. If at some point I will feel like having a glass of wine I will, but for now I'm enjoying the detox and I also think it will benefit my training towards the cycle challenge in the long run. 

 But being hungry so frequently makes it tricky when it comes to quick, healthy and handy snacks. 

So in order to help me Ive started taking some supplements. The number one supplement is Whey Protein which if you've been reading some of my previous posts you'll notice it's THE MAIN supplement I love and mention all the time.

In between meals, or for snacks I supplement with Whey protein. I've found that it gives me energy and better recovery rate!

I've recently tried the EVOX RAPID RECOVERY post training and It is definitely helping with speeding up my recovery rate.

So there you have it...my Cycle diet which is in actual fact  my lifestyle choice ;-)

XXX

K

This is how the Angel does it! Victoria's Secret Model Alessandra Ambrosio's Diet and Training routine

Alessandra Ambrosio

 Victoria secrets models are known fro their gorgeous long toned legs and tiny waist lines.... These angelic beings are admired world wide and I personally am a huge fan of the brand and all the uber hot models!

This is how Alessandra keeps her heavenly body permanently in shape and ready for the runways...

Workout Routine
Alessandra does yoga throughout the year to make sure her body is permanently in lean shape. Yoga lengthens and leans out the muscles so Alessandra clearly knows what shes doing ;-) She also enjoys Pilate's and bike rides (my kinda girl!)

But pre Victoria Secrets show she has to get her game on...
She does intense training routines with her trainer which consist of squats,lunges and aerobics or Capoeira (Brazilian art form combining elements of martial arts,sports and music). She uses ankle weights for the glute exercises.
Alessandra also focuses on working out her abs and waistline by doing crunches.
Alessandra's Post baby workout consisted of a combo of ballet ,squats,lunges and Capoeira for 2 hours a day!!

Diet:
Her diet consists of lots of salads and vegetables, she tries to eat light meals, especially in the summer.
But post baby Alessandra's diet had to be well balanced and not very low in calories as she was still breast feeding...her diet consisted of eggs Benedict for breakfast, brown rice,beans and chicken or meat for lunch and Sushi for dinner.

This is definitely keeping me motivated, I hope it will motivate you too.

XXX
K