Fit 'n Glam

PROMISE YOURSELF

MikieKyony67 — Sun, 23 Aug 2009 21:49:21 +0000

To be so strong that nothing can disturb your peace of mind. To talk health, happiness, and prosperity to every person you meet. To make all your friends feel they are unique and special people.

To look at the sunny side of everything and make your optimism come true. To think only of the best, to work only for the best, and expect only the best. To be just as enthusiastic about the success of others as you are about your own. To forget the mistakes of the past and press on to the greater achievements of the future.

wear a cheerful countenance at all times and give every living creature you meet a smile. To give so much time to the improvement of yourself that you have no time to criticize others. To be too large for worry, too noble for anger, too strong for fear and too happy to permit the presence of trouble.

Unknown…

I had a delightful time at the wedding, I ate..and ate..and ate..

MikieKyony67 — Sun, 23 Aug 2009 11:33:00 +0000

I had a delightful time at the wedding, I ate..and ate..and ate..

No idea how many cals and dont care..YUMMY

I ate all of this Seafood: Smoked salmon, smoked butter fish, shrimps, pickled fish

Poultry: Smoked chicken, turkey breast, smoked ostrich

Cold cuts: Italian Pharma ham, Roast beef and sliced glazed pork

Salad: Romaine lettuce, cucumber and celery sticks

Meat: Herb and garlic roast lamb, beef in a provincial mushroom herb sauce, crispy roasted pork, chicken filled with spinach and feta cheese accompanied in a light mushroom cream sauce After al of this, I did not feel like dessert, I had 4 slices of pineapple

Drinks: 1.5l of water, slices of lemon

Alcohol: CABERNET SAUVIGNON MERLOT 4 sips of red wine from hubby’s glass, South Africa produces the best wines in the world - I am not an alcohol person, just the smell makes me drunk…

Moods:

Felt great, celebrated with family and friends..Life is beautiful and is meant to be FUN.

Priceless:

The bride has lost 26kg in four months and she told me that she was so inspired by my transformation that she decided to live HEALTHY…Now that is PRICELESS

Coulda, Shoula, Woulda…It’s worth a read if you get a chance….

MikieKyony67 — Fri, 21 Aug 2009 14:48:36 +0000

Too many people put off something that brings them joy just because they haven’t thought about it, don’t have it on their schedule, didn’t know it was coming or are too rigid to depart from their routine. I got to thinking one day about all those people on the Titanic who passed up dessert at dinner that fateful night in an effort to cut back. From then on, I’ve tried to be a little more flexible. How many women out there will eat at home because their husband didn’t suggest going out to dinner until after something had been thawed? Does the word "refrigeration" mean nothing to you? How often have your kids dropped in to talk and sat in silence while you watched ‘Jeopardy’ on television?

I cannot count the times I called my sister and said, "How about going to lunch in a half hour?" She would gas up and stammer, "I can’t. I have clothes on the line. My hair is dirty. I wish I had known yesterday, I had a late breakfast, It looks like rain." And my personal favorite: "It’s Monday." She died a few years ago. We never did have lunch together. Because we cram so much into their lives, we tend to schedule our headaches..

We live on a sparse diet of promises we make to ourselves when all the conditions are perfect! We’ll go back and visit the grandparents when we get Steve toilet-trained. We’ll entertain when we replace the living-room carpet. We’ll go on a second honeymoon when we get two more kids out of college. Life has a way of accelerating as we get older. The days get shorter, and the list of promises to ourselves gets longer. One morning, we awaken, and all we have to show for our lives is a litany of "I’m going to," "I plan on," and "Someday, when things are settled down a bit."

When anyone calls my ’seize the moment’ friend, she is open to adventure and available for trips. She keeps an open mind on new ideas. Her enthusiasm for life is contagious. You talk with her for five minutes, and you’re ready to trade your bad feet for a pair of Roller blades and skip an elevator for a bungee cord. My lips have not touched ice cream in 10 years. I love ice cream. It’s just that I might as well apply it directly to my stomach with a spatula and eliminate the digestive process. The other day, I stopped the car and bought a triple-decker. If my car had hit an iceberg on the way home, I would have died happy. Now..go on and have a nice day.

Do something you WANT to……not something on your SHOULD DO list.

If you were going to die soon and had only one phone call you could make, who would you call and what would you say? And why are you waiting? Have you ever watched kids playing on a merry go round or listened to the rain lapping on the ground? Ever followed a butterfly’s erratic flight or gazed at the sun into the fading night?

Do you run through each day on the fly? When you ask "How are you?" Do you hear the reply? When the day is done, do you lie in your bed with the next hundred chores running through your head? Ever told your child, "We’ll do it tomorrow." And in your haste, not see his sorrow? Ever lost touch? Let a good friendship die? Just call to say "Hi"? When you worry and hurry through your day, it is like an unopened gift….Thrown away…. Life is not a race. Take it slower. Hear the music before the song is over.

"Life may not be the party we hoped for… but while we are here we might as well dance!"

Results to date…Keto diet

MikieKyony67 — Wed, 19 Aug 2009 20:55:07 +0000

Weight on 14/08 was 54.4kg

(18/08) 52.7kg - Chest and abs

(19/08) 52.1kg - Legs and 10 minutes cardio on the bike

I have been weighing myself cause I am curious to find out if the weight is dropping though my main focus is to loose fat around the hips…

Keto diet…day 5

MikieKyony67 — Tue, 18 Aug 2009 16:10:06 +0000

I have been on keto for 5 days now, it feels weird eating chicken thighs and pork roast, love it though…And keeping it as clean as possible…I have not used ketosticks, but I am sure I am on full ketosis because of all the ’signs’.

Weight was 54.4kg on 14/08, this morning(18/08) 52.7kg..My main goal is to loose 7 1/2 cm around the hips, so I will be taking weekly measurements, not much focus will be placed on the scale.

Today’s meal plan:

Meal 1: tuna salad with egg, 1tbsp mayo and whey protein shake (150ml)

Meal 2: 3oz chicken breast, 1c red cabbage, 1tbsp flaxseed oil

Meal 3 : 3oz pork roast, 1c red cabbage, 1tbsp flaxseed oil

Meal 4: 4 eggs (2 yolk), 1tsp flaxseed oil

Meal 5: Chicken thigh (no skin, no bone)1c red cabbage, 1tbsp flaxseed oil and 150ml whey protein

I have no idea how to calculate the whey protein in term of calories -Nonetheless, it has 23g Protein, 2.4g carbs and 2.3g fat. Not sure if I can lower the carbs any further coz they are from my veggies (3cups of red cabbage and salad greens..

Calories 1,548

Fat 105.5 944 61 %

Saturated 18.9 169 11 % Polyunsaturated 47.8 427 28 % Monounsaturated 32.0 286 18 %

Carbohydrate 55.2 198 13 %

Dietary Fiber 19.1

Protein 100.3 407 26 %

Alcohol 0.0 0 0 %

__________________ Look after the wellbeing of mind and body and the rest will follow

I feel like I have tried everything…Now I am trying keto

MikieKyony67 — Mon, 17 Aug 2009 12:25:31 +0000

I have plateaued (sp) and I want to loose fat around my hips, thighs and butt so I have decided to try something new..I feel like I have done so much, worked so hard and the area is still too stubborn…

According to fitday I should be on 1950 cals a day, my diet is as follows:

Pre-cardio : 5km run in the morning (10gm whey and coffee

Post-cardio: 3 eggs (2 yolks), 1 slice cheese and 15gm whey protein

Snack: 100gm chicken/tuna melts, 100gm salad greens or green veggies, 10ml flaxseed oil and 15ml salad dressing (balsamic vinegar and olive oil)

Lunch: 4 eggs (2 yolks), 5ml flaxseed oil

Snack: 100gm chicken/tuna, 100gm salad greens or green veggies, 10ml flaxseed oil

I DRINK A cuppa coffee before my weight training and 20 minutes cardio

Post workout: 3 eggs (2 yolks), 1 slice cheese and 15gm whey protein

Before bed : 4 eggs whites and 5ml flaxseed

H20 = 4 liters

Coffee = 2 cups

Green tea = 3/4 cups

Supplements : Whey Protein, Multivitamins, Vit C, Fish Oil Caps, Flaxseed Oil, Calcium and CLA

5km run…

MikieKyony67 — Sun, 16 Aug 2009 13:28:16 +0000

I just completed by 5km run on the TM in 32:06, I feel so good

Pre-workout meal : Whey pro and a cup of coffee

Post-workout : 15gm whey pro, 3 eggs (2 yolks), slice of cheese and 2 slices of bacon (YUM)

New to Keto…Any feedback/input will be highly appreciated

MikieKyony67 — Thu, 13 Aug 2009 21:32:17 +0000

I have been thinking of doing this diet, is it good with my current training programme, will I have to increase/reduce my cardio? Will I be eating enough? Can someone please give me some input. Can I follow it for 8 weeks and how often will I have to carb up?

Meal 1: 3-eggs (2 yolks) 1 slice of cheese, whey protein (25g pro, 2.4 carbs, 2.3 fat)

Meal 2 : 100gm of chicken, 100 gm of salad and 10ml of flaxseed oil

Meal 3 : 4-eggs (2 yolks), 5 ml of flaxseed oil

Meal 4 : 100gm of chicken, 100 gm of salad and 10ml of flaxseed oil

Meal 5 : 3-eggs (2 yolks) 1 slice of cheese, whey protein (25g pro, 2.4 carbs, 2.3 fat)

Meal 6: 4-eggs (2 yolks), 5 ml of flaxseed oil

Stats: Weight: 53 kg

Height : 1,57 cm

Bodyfat : no idea

Current Training Programme: Mon: Legs (Quad focus) Tuesday: Back and Biceps Wed: Chest and Triceps Thursday: Hams focus Fri: Shoulders Cardio : 5km run everyday - Monday to Saturday Abs : 2x p/w Calves : 2x p/w

Fibrous Vegetables

MikieKyony67 — Mon, 27 Jul 2009 14:52:32 +0000

The following fibrous vegetables are ‘Negatively Calorific’ and can be eaten in large quantities without affecting glycogen levels:

Asparagus
Bamboo Shoots
Green Beans
Broccoli
Brussels Sprouts
Cabbage
Raw Carrots
Cauliflower
Cucumbers
Eggplant
Lettuce
Red Peppers (green or orange)
Spinach
Gem Squash
Onions
Mushrooms

A Full-Body Kettlebell Training Program… Strength, Power and Endurance

MikieKyony67 — Fri, 24 Jul 2009 15:28:42 +0000

I had a blast working out with kettlebells yesterday evening… I focused on my form throughout, worked hard and pushed through the pain. I am so looking forward to the next explosive, brutal but fun workout session..

What are Kettlebells?
Kettlebells (Cast-Iron Balls) are iron equipment resembling much like a cannonball with a handle. Imagine a bowling ball but with a suitcase handle attached to it for grip.
Originally invented by Russians for strength and flexibility, now kettlebells are used for a wide range of strength activities, from muscle toning to losing weight. Pavel Tsatsouline is often credited for bringing the brutal Kettlebell training to US and rest of the world from Russia.

Kettlebells for Killer Cardio and Powerful Muscle Toning
There is no better way to burn fat than with a few high rep sets of kettlebell swings, snatches, and clean and jerks. These killer ballistic exercises work your body as one unit and require a great deal of hard work. The harder you work the more calories you burn. This is why sprinters are ripped to shreds and marathon runners have a skinny-fat look.
As effective as sprinting is, ballistic kettlebell exercises such as snatches make sprinting look like a walk in the park. High rep snatches work more muscle groups than sprinting and will build strength in the lower back, shoulders, and hip flexors.
Unlike many other forms of cardio, kettlebell training is “brutal fun” and a hard cardio kettlebell workout gives you a tremendous sense of accomplishment.
this is what we did:

Alternating Floor Press - 3 sets x 15 reps
Front Squat - 3 sets x 15 reps
Kettlebell Windmill - 3 sets x 15 reps
Single Arm Jerk - 3 sets x 15 reps
Kettlebell Swing - 3 sets x 15 reps
Single Arm Rows - 3 sets x 15 reps
Power Cleans - 3 sets x 15 reps