Some inspiration

I thought I'd share some inspiring pics with you.... We all need a motivational reminder of what we aspire our bodies to get to.

Xxx
K

Healthy meal

We all know what it's like to run out of ideas when it comes to preparing a healthy meal. How much grilled chicken can one eat right?!?!

We'll I had another one my unplanned creative sessions in my kitchen and I have to share it with you 😀

Here's the quick am easy recipe:
1x browned chicken breast
Portion of brown rice and lentils boiled together (add some chicken stock to add flavour)
Salad leaves dressed with a touch of cottage cheese
And mustard sauce! The secret to this low calorie fat free sauce is its fat free yoghurt mixed with some mustard.

There you have it! An easily prepares meal that's tasty and low fat!

Xxx
K

A Sunday with a twist! ;-)

I thought I would share my new healthy dessert/snack idea with you :-)


Everyone loves a good old treat!

Well here is what I call a Sunday with a Twist.

LOOKS GOOD HEY!!

Here's the recipe:

Muesli
Fat free plain yoghurt
Organic peanut butter
Honey

Get a nice looking glass ( its all about the presentation ) and layer the ingredients to get the Sunday effect!

I started off with some muesli, then yoghurt, honey, muesli, peanut butter and topped it off with honey to give it that golden glaze!!

There you have it a beautifully presented Sunday with a twist- guilt free and oh so delicious.

Enjoy!

XXX
K

CRASH!

I unfortunately had a cycling accident this past weekend. You always think it wont happen to you...until it does!

I am lucky enough to have gotten away with a deep gush in my elbow, ankle and a severely scraped and bruised hip...all accompanied with a couple of scrapes and bruises. My shoulder took the hardest blow and is twice its normal size but no broken bones- Thank GOD!
My bike is also a bit scraped and brusied ;-(

All I can say is Thank GOD I had a decent helmet!

This experience has re-confirmed one thing for me and that is that you can't take short cuts and choose the cheaper options when it comes to safety.Im glad I had a top quality helmet.
My hemet cracked from the impact and absorbed most of the blow that would have gone straight to my head. I do still have a head ache now and then and the side of my head feels a bit bruised but I dont have memory loss and a severe concussion and I did go to the hospital to get myself checked out.

TLC time.... I cant train now, I know my body needs time to rest and heal from the trauma but I do feel like I am cheating by sitting around all day.

94.7 Cycle challenge is in basically 1 month...this will be my second one and I am very excited to do it again. Here's hoping to a speedy recovery so I can get back on that bike again! :-)

My new helmet..I chose the one on the right :-)

Starting to heal slowly...and getting some "color" LOL..You don't want to see the rest, Ive shown you enough gore ;p

XXX
K

What you NEED to know in order to keep the body fat off

We all need a bit if a nudge here and there or a reminder of how to keep lean and toned..... You have to understand how calories work in order for you to keep that body fat off!  ;-)

One of the reasons people keep on gaining weight is that it sneaks up on you!

If you look back at photo's of yourself from 7 or 10 years ago most will notice they have gained quite a bit of weight! But if every year you put on 2-3 kilo's you don't really notice it. Add up the 2-3 Kilos over 5 years and you have over 10 kilos of gained weight!!

For example 1 kilogram of body weight is approximately 7200 calories. Just one extra pat of butter each day (85-100 calories) will add to approximately 5 kilograms a year to your weight!

It's that little snack here and there... that one holiday where you think, "its okay I'll go to gym when I get back" and so on....

That's why it is important to understand Calories and how they work so that when you do cheat and indulge you understand what goes into burning it off and not gaining weight but maintaining or losing weight depending on your goals.

Counting Calories and increasing activity

A calorie is a unit of heat or energy, created by the body "burning up" the food we eat. This calorie is the basis for determining what our weight should be and what our diet should be.

Scientist use specific terms to indicate how many calories you need to stay alive, keep your heart pumping and your temperature normal.

We need approximately a calorie each minute,simply to keep living.

The good news is you burn calories EVEN WHEN YOU SLEEP!!! Thank God ;-)

Most men and women need from 1000-1500 calories as their base requirement...HOWEVER when you work, talk,think,walk etc you burn up additional calories and therefore need to take in more calories.

To give you an idea:

• Sitting & resting- 20 calories p/h
• Standing -25 calories p/h
• dressing -35 calories p/h
• Mental work -10 calories p/h
• Walking (easy)-100-125 calories p/h
• Light house work - 70 Calories p/h
• Strenuous exercise- 200-500 Calories per hour
• swimming -200 calories p/h

Before you go on another crash diet educate yourself on how to eat properly, track your calories and burn them off. I'm not saying you need to walk around with a calculator but have an idea in mind.

For an active women going to gym 3-4 times a week burning over 500 Calories at the gym try not eat more then 1800-2000 calories per day. If you're trying to lose weight you want to create a calorie deficit meaning you burn more calories then you eat. The easiest way it to get a heart rate monitor and calorie counter . It will calculate the calories you have burned according to your hear rate, weight, age and gender. I have a Polar watch and I'm loving it. You can also try phone/ipad apps.

 For blackberry I like the "CALORIE COUNTER BY FATSECRET and for ipad try the LIVESTRONG CALORIE TRACKER. It's a great way to keep a diary of what calories your burning and eating.

Try create a 500 calorie deficit so if you're eating 1800 calories a day you want to burn 2300 calories in total. If you burn 500 calories at the gym and eat healthy you know for sure you've managed to burn 500 more calories then you've taken in. You'll lose half a kilo a week ;-)

Here's an average 1600 calorie daily diet intake:

Breakfast:

1starch- cup of bran flakes, 250 ml fat free milk

1 fruit

1 tablespoon nuts

Snack 1:

2 fruit

1 hard boiled egg

Lunch:

1starch- slice of Low GI bread 

1 protein-chicken breast and salad with 1/4 Avocado, olive oil and balsamic vinegar

Snack 2:

Whey Protein shake or

2 table spoons of Hummus, salad/Veg

1 fruit

Dinner:

1 protein-180 gram grilled fish

1 starch-1/2 cup brown rice

Steamed/grilled veg, 5ml Olive oil

Evening snack:

1 small tub of fat free yoghurt

(Please remember to consult your doctor or dietician before making any drastic diet changes, especially if you're diabetic or have a medical condition)

Now THAT ISN'T SO BAD IS IT??!! :-))

PS. all fatty foods you can roughly give them a 8 calorie per gram estimate. So if you're eating 5 grams of butter its already 40 calories!

Keep active, at least 30 minutes of cardio a day as well as some toning or weight training and make smart food choices ;-) If you're going to indulge keep in mind you'll have to work it off at the gym so those centimeters don't sneak up on you.

XXX

K

App Help

Ever wished you had a trainer in your pocket? Or a calorie counter that could just add up your daily calorie intake?? It would make life a lot easier....and it does!

Here's some of my favourite Apps that I use as tools to assist me with my training and diet.

For an all round Tracker for calories and exercise I am loving LIVESTRONG.COM

This App is so awesome! It's great for Blackberry and iPhone/iPad.

You create your personalised account by adding in your age,gender, height and weight.

Every day you can add in or choose from a list of what you've had for breakfast, lunch, dinner, snacks and water intake. It's best to do it as you the day progresses so you can keep track of  what you eat, like a diary. You'll see as you select what you've eaten, the App automatically shows you the caloric value of that particular food...so in a day or 2 I guarantee it will put things into perspective and show you where you are under eating or over eating. For example a cappuccino has 63 calories!!! So now I opt for a filter coffee with hot milk which is less then half that caloric value and I can still enjoy my cuppa with the girls.

Then when you exercise and add that info onto the App it will subtract those calories burned from your total caloric intake so you can manage your total calories for the day. You can see if you've burned more calories then you've consumed ie: if you're losing weight. ( Please this is for your health and to benefit you not to assist in any unhealthy weight loss goals....you NEED to eat, this just helps you to eat healthy and understand caloric values)

For the active people out there try ENDOMONDO,  I love using this app to record my cycling time and distance. It also records running and any other sports you might do. They also have challenges and prizes for the more competitive people.

There you go, hope you enjoy tracking your eating and training habits.

Till next time

K

XXX

Staying Motivated..The Simple Plan.

Hello!

It's been a whirlwind of a start to this new year and I cannot believe we're in February already!
I have been thrown into work with no holiday whatsoever and then since the end of January up until now I have been attending all my fellow Aquarian friends Birthday parties! That means cakes and desserts ALL THE TIME! Yay??! Not so much for my toosh, no! I am all for having my sweet treats as my cheat meals but this was getting ridiculous my body was almost on a permanent sugar rush!
My advice is stay away from SUGAR and from having Aquarian friends.. (just kidding about the friends part ;p)

So in an attempt to keep myself and you motivated to stick to your clean meal plan and training routine its time to get going, just do it. There's nothing like having a slim toned body, you don't have to worry if your clothes look good on you, if the love handles are popping out the sides,or if your skinny jeans make your bum look big! But this doesn't come easily...as all good things in life don't,we all have to work a little bit at it.

The Plan is simple!
Eat clean, organic unprocessed fat free meals..don't forget about portion control (if you can manage 6 small meals a day that's brilliant).
Do at least 3-4 hours of interval training cardio a week and 2-3 hours of strength training or toning exercises to keep those muscles tight and toned. Some of you are thinking that is SO MUCH, well think again its not much to ask of you to exercise for 7-8hours in a week if there are 168 hours in total per week! That's less then 10% of the total weekly hours.....we CAN do it and we owe it to ourselves to do it.

In other exciting news I am going to be helping, dieting and training with my BFF Bailey Schneider as she has taken up a 12 week challenge to transform her body! I am so happy and proud of her because I KNOW what results she WILL get and I'm so happy and proud to be there to help, motivate and assist. See Bailey's Blog Vanilla Blonde
I'll be posting follow ups of my training with my BFF Bailey, B and K moment training session and some of my favourite fat blasting and toning exercises as well as some guilt free snacks.
I leave you with some motivational pics for now.

XXX
K

Jamie (Fitness model)

Alessandra Ambrosio

Jennifer Nicole Lee

Joanna Krupa

The Victiria Secrets models

Yup no more sugar for me! 

PS Thank God February is basically over!