7 AUGUST 2017 KELFIT NEWSLETTER August 2017.pdf · 7 AUGUST 2017 KELFIT NEWSLETTER ... muscles...
Transcript of 7 AUGUST 2017 KELFIT NEWSLETTER August 2017.pdf · 7 AUGUST 2017 KELFIT NEWSLETTER ... muscles...
7 AUGUST 2017
KELFIT
NEWSLETTER HI TO ALL OUR WONDERFUL AND LOYAL CLIENTS
I hope that your August started with a bang! NOW is the time to take
control and work on your Summer Body, your future self will thank
you! You have all the tools - use them! Looking forward to seeing the
end results of the 8 week winter challenge!
Issue 27
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Visualising your
dream body
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End of the winter
challenge
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Alcohol and your
weightloss
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Running cadence
DON’T MISS
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Treats & supplements
Client of the week
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Biggest losers
VISUALISING YOUR DREAM BODY
Visualization is uniquely suited to
retraining your body to be thin, much
more so than dieting or exercise are,
because it works from the inside out
to change your biochemistry and
neural pathways. With regular
practice, visualization will ease the
stress in your body, and you’ll build
up the defenses to protect yourself
from deadly diseases.
Here are 7 simple steps to help you
create the perfect visualization.
STEP 1: GET INTO SMART MODE
The first thing is to get your mind into the more powerful, highly programmable state of
SMART Mode. All you need is to find imagery that relaxes you simply and relatively quickly.
STEP 2: MAKE AFFIRMATIONS
You can use an affirmation to make any desired change you’d like, whether it’s to change a
habit, belief, or food choice; break an addiction; or anything else. Just make sure that the
words you use in your affirmation focus on the positive and take place in the present (not
future) tense.
STEP 3: MELT THE WEIGHT OFF
There are lots of ways you can imagine weight melting off your body, but I like this imagery
a lot. See the excess weight being transformed into life force energy and being stored in
your body as a much purer form of energy than fat. You’re storing it as invisible, healing
life force energy.
STEP 4: CREATE YOUR IDEAL SELF
Now that the fat is melting away and becoming energy, turn your inner attention to your ideal
self. Picture your desired body shape, and imagine what it feels like to be sitting inside that
perfect shape. Feel your skin tight, muscles toned, belly flat, and a lightness of being.
STEP 5: ENVISION COMING DAYS AND MONTHS
After you’ve imagined scenes from your day-
to-day life, turn your attention toward the
future. Picture scenarios that you want to
happen. See yourself becoming fitter,
healthier, calmer, more confident, and more
desirable. You may want to envision more
success in business, more loving relationships,
or healthier boundaries.
STEP 6: MAGNETIZE YOUR FUTURE
As you see yourself months and years down the road, in your perfect, ideal shape and body,
imagine that this future version of you becomes a magnet that’s pulling you toward the
direction of total success.
STEP 7: BRING IT BACK TO YOUR BODY AND GET RECHARGED
Finally, bring that bright image of your future self back to your body and imagine that super-
successful future self becomes you right now, as you’re sitting there. Feel the new you that
you’ve just created charging every cell of your body with success.
And then, just before you open your eyes, feel and affirm that the visualization you’ve just
done will change your life forever. Say to yourself, With the power of my mind, I’ve created
my ideal body. My excess weight easily and effortlessly melts off me, and I allow myself to
achieve success in every area of my life, now and always.
WINTER CHALLENGE
With the end of the winter challenge nearing, we just want to make a few rules clear. ***Please note that if you do not follow the guidelines below, you will be disqualified. No exceptions.***
1. All after photos have to be taken with a current newspaper. 2. You have to wear swimwear or gym hot pants with a crop top. No underwear will
be permitted. 3. Your after photos have to be taken by someone, please no selfies. A professional
photographer would be a bonus. Try to get the angle the same as in your before photos. Hip height is ideal.
4. Take your photos on a completely white background. We need to see your body very clearly.
5. Please get a spray tan or use self-tan, do your hair and makeup, and wear heels.
EXAMPLE BELOW – NOT FROM A KELFIT CHALLENGE.
If you do not have swimwear, heels, or any of the other items, please arrange with a friend or family member in advance. For further queries, you may mail Anzél at [email protected].
ALCOHOL AND WEIGHTLOSS – by Claire Calvert
I’ve often heard people say “Drink whiskey, its got no carbs”, this may be true, but it still has calories. Unlike the other macronutrients (protein, carbs & fats), the calories from alcohol can't be stored in the body.
When you consume alcohol, it’s converted to acetate in the liver. Acetate is a ‘toxin’ to the body, so it stops metabolising the other macronutrients – protein, carb, and fat – and gives immediate priority to acetate. Unfortunately, this means fat burning is suppressed Alcohol can also inhibit dietary restraint and this can result in eating more food – especially of the high calorie kind. The foods people consume after drinking tend to be high in fat and so the likelihood of those calorie being directly stored as body fat increase. Alcohol has a fat-sparing effect similar to carbohydrates and will only cause fat gain when consumed in excess of normal energy needs.
While dieting, I do suggest you keep heavy drinking to a minimum and maybe cut it out if you’re trying to lose fat – at least until the diet is over. If you are going to partake in a drink or 2, try and avoid fatty and high calorie foods and stick to your meal plan. 1 gram of alcohol contains 7 calories, where 1 gram of carbohydrates contains 4 calories and 1 gram of fat contains 9 calories. So fitting a drink or 2 into your cheat meal is not going to ruin your progress. Follow these steps to ensure you don't ruin your progress: 1> Avoid calorific mixers They are not your friend! Your predominant source of calories will be alcohol, don't needlessly increase your calorie consumption. Opt for sugar free sodas.
2> Stay hydrated Excessive drinking can dehydrate you, so stay on top your water intake. It will also help to prevent a hangover.
3> Keep carbs and fats low during the day. If you going to have a drink outside of your refeed meal, then focus on getting your meals form protein and veg and remove fat out your days meals. This is not recommended regularly, but fine on the odd occasion.
4> Remove temptation On the day you going to be engaging in a few drinks, don't leave tempting, high calorie foods in the house. Because when you get home, and there is iceceam and cookies, your more than likely going to consume them as alcohol has a tendency to inhibit our commitments.
Will alcohol ruin my “gainz”? One study done in resistance-trained men gave the participants moderate doses of alcohol at 0.83 g/kg in the post workout period, noting no difference in testosterone levels. That the equivalent of 8 units a day or 4 beers in a day based on a 80kg body weight. In another study, participants were given 1.5 g/kg of alcohol and there was a 23% reduction in testosterone levels. That is equivalent to 15 units a day or 9 beers for a 80kg individual. So, unless you’re planning on becoming an alcoholic you don’t have to worry about the occasional drink emasculating you. However, alcohol does impact muscle protein synthesis/muscle building. In one study from 2014, eight physically active males completed three experimental trials. Trial #1: Exercise + whey protein post workout Trial #2: Exercise + whey protein + alcohol post workout Trial #3: Exercise + carb-based drink + alcohol post workout The participants were given 1.5g/kg of alcohol, so a rather large amount. Both trials that involved alcohol consumption post workout resulted in decreased muscle protein synthesis, while the protein helped, there was still a 24% reduction.
Conclusion • Don’t be afraid to have a few
drinks a week – it’s not going to cause you any harm, on the contrary, moderate consumption of alcohol can be quite healthy.
• If you’re going out and getting completely wasted every night, maybe you need to reconsider your life choices?
• If you’re working towards a goal – like fat loss – and you know drinking will interfere – then cut down and/or stop until after you’ve achieved the goal.
RUNNING CADENCE – BY CHRISTINE BARROW
What is cadence?
Cadence is the number of steps you as a runner take per minute. It’s a common metric to measure
your running form and is important in your pursuit for improvement.
The shorter your stride length and the quicker your stride rate, the faster and better you run. If you
have a low cadence, you will probably also have a long stride. If you overstride you tend to lock your
knees and slam your heels to the ground when you run. This will slow you down, and puts extra
pressure on your body, making you more susceptible to injury.
If you increase your cadence, you will change the positioning of where your foot lands while you run.
It should land underneath you in your centre of gravity, and NOT in front of your hips. If your foot lands
underneath you will waste less energy and ultimately become a faster runner.
How to find out what your cadence is
For many years, experts have
suggested that runners aim for 180 steps
per minute (SPM) to get faster. Recent
studies show however, that your optimal
cadence depends on factors like your
height, weight, the type of running you
do and genetic running ability. E.g. If
you are doing a long training run your
cadence will be slower than if you were
running a 100m sprint.
Try this!
Find a smooth, flat surface. Count your
steps as you run. You don’t need to
count both feet touching the ground
for 60 seconds, just count the number of
times your right foot hits the ground in
30 seconds and multiply it by four. Repeat this a few times to make sure you are as accurate as
possible. Maybe even get someone to watch you to double check or video you running.
How to increase your cadence
Take your test cadence e.g. 162 SPM and increase that by 10 percent to find your optimal cadence.
In this example your optimal cadence will be 178 SPM.
Focus on smaller steps and your form instead of what speed you are running at and practice running
in place (twice a week) using the exercise below.
Stand in front of a mirror with your feet shoulder-width apart
Position your arms and hands as though you were running
Run on the spot as fast as you can, bringing your knees halfway up
Make sure your knees are pointing straight ahead
Make sure your heels are not touching the ground
Run for 15 seconds, and then rest for 1 minute
Count the number of times your right foot hits the ground
Repeat this 2-3 times
One crucial point is to allow your body time to adjust – if you focus on your cadence during your runs
and practice drills like the ones the Kelfit Gals in Cape Town did with me last weekend, you see an
improvement in your speed in about 6-8 weeks. Rushing this process will only lead to injury! Christine Barrow
Sole Buddies Running Coaching/Kelfit Lifestyle Running Coach
NAASFP Certified Marathon Coach
ISSA Certified Fitness Nutrition Coach (Current Studies)
Mobile: 082 575 0258
Email: [email protected]
EASY RECIPE OF THE
WEEK: CHIMICHURRI SAUCE1/2 cup Italian parsley, finely chopped 1/4 cup fresh cilantro, finely chopped 1 small onion, finely diced 1 garlic clove, finely minced 1 small red chili pepper, seeded and deveined, finely chopped 2 tablespoons red wine vinegar 1 tablespoon fresh lemon juice 1/2 cup extra-virgin olive oil
Directions Combine all ingredients in a bowl and serve over favourite meat or salad (use as your fat). For a smooth sauce, combine ingredients in a food processor or blender and pulse until smooth.
Check out our 3 brand new recipes on the website!!!
- Super easy cauliflower fried rice (under vegetarian) - slow cooker pomegranate chicken breasts (under lunch) - quinoa protein bars (under cheats)
CIPLA SUPPLEMENT SALE
Cipla’s closing down sale is massive, don’t miss out!
These deals can be ordered off the Cipla web store.
www.ciplanutrition.com
SKINNY PASTA
Skinny pasta is allowed on all of our
plans.
Its virtually calorie free, half a pack is
one serving.
Order yours at
www.skinnypasta-za.co.za
So versatile!
TANTALIZE PRODUCTS
BIGGEST LOSERS
Amalia van Rhyn 2.7kgs and 20cms in 2 weeks
Danelle Russell 3.4kgs and 32cms in 2 weeks
Hanmarie Roos 4kgs and 28cms 3 weeks
Kirsty Rossouw 4.3kgs and 21cms in 4 weeks
Billy Greyvenstein 4.4kgs and 39cms 3 weeks
Annatjie Smuts 5kgs and 23cms in 4 weeks
Danasha Pather 5.6kgs and29cms in 3 weeks
Byron Baker 12kgs and 19cms in 3 weeks
Michelle Fourie 4.5kgs and 17cms in 4 weeks
Kevin Ormshaw 5.7kgs and 12cms in 4 weeks
Byron Baker 14kgs and 26cms in 4 weeks
Eryn Bull 5kgs and 37cms in 5 weeks
Eryn Jarman 5kgs and 45cms in 5 weeks
Fleur Welthagen 7.1kgs and 51cms in 5 weeks
Marelize Moller 6kgs and 48cms in 6 weeks
Annamarie Botha 7.8kgs and 35cms in 6 weeks
Monique Van der Merwe 7.9kgs and 44cms in 5 weeks
Murielle Allingham 6.2kgs and 44cms 6 weeks
Louise Slabbert 7.9kgs and 48cms in 6 weeks
Henriette Cronje 8.4kgs and 77cms in 6 weeks
Nozipho Maseko 9kgs and 51cms in 6 weeks
Mandy Lea Schwartz 9.4 kgs and 40cms in 6 weeks
Nozipho Maseko 9.5kgs and 54cms in 7 weeks
Liezel Prinsloo 12.8kgs and 92cms in 7 weeks
Tracy Phillips 13kgs and 77cms in 9 weeks
Megs McCall 13kgs and 91cms in 12 weeks
Rhonda Arumugam 38.6kgs and 177cms in 25 weeks
Thank you to those who weighed in, please forgive us if we have left anyone off the list! We
do not in include newbies that lost in week one as there are always usually high losses.
CLIENT JOURNEY: ERIN COTTON
I'm 32 years old,
married and have 3
beautiful children.
I am a stay AT home
mom, and trust me not
always easy when
being on a lifestyle
change , always have
the fridge in walking
distance , but it’s made
me stronger , I'm
starting to realise how
strong my mind can
be.
I have always been the
chubby friend, yoyo
my way through many
diets and many weight
loss pill courses, do
they last? No, does
Kelfit? Yes.
Start date: 19 October 2016 (almost a year ago). This is a date I will never forget, never
have a I been on a plan where you. An maintain weight, yes it fluctuates, that's normal
for a woman , so many factors , hormones , muscle gain.
My total loss to date: Around 15kgs and 80cms
Best experience: having my children embrace the positive changes, they to live a
healthier lifestyle, take part in sport etc. Being able to inspire and share my story is so
rewarding. A highlight of my journey was taking part in The Muddy Princess as part of
the Kelfit team, meeting so many amazing ladies and of course my brilliant coach
Claire. These ladies have become friends, so blessed to have them on this journey.
What have I learned?
This is not a diet, it’s a lifestyle, and you need to love yourself enough to keep trying
even on days where the chocolate gets the better of you, just have to keep going. You
need to find your why , an remind yourself daily.
How do I stay motivated?
The Kelfit group is very motivating.
My husband and children are very honest, they point out when I'm off plan , or when I
don't push hard enough in the gym, some would find it demotivating , but I turn it into
positive , push till you can’t anymore . Every day I remind myself where I was, how I felt,
and ask myself “do I want to feel that way again? NO."
NON SCALE VICTORIES
this is something I have to focus on as my body has changed a lot but the scale has not
made a significant shift, fitting into a size 12, after being a 40 to 42 for 5 to 6 years ,
being able to give away my bigger clothes , freaked me out ,but reminded me this is
who I am now, no going back.
Being able to lift heavy weights, is so rewarding, and a true reflection of how much
strength I have gained, also reminds me that the muscle gain is good! It’s made me
strong!
What I wish I knew before starting Kelfit.
That there is hope, there is a way to eat good food and lose weight, that you don't
have to eat broccoli every day. Kelfit is not a diet, it a way of life, you can still enjoy
tasty food .There are so many options on
Kelfit , recipes , support and lifelong friends ,
embrace the lifestyle and the results will be
more than you ever imagined
Its possible to achieve your goals.
One day at a time, embrace the highs the lows
and be the person you want to be.
Lots of love
Erin
Just go.
You don’t have to run a sub two-hour half marathon or do a set of bicep curls in under
one minute to be successful and achieve your weight-loss goals.
Do what feels comfortable and natural, and always remember: Slow and steady wins
the race!
Have an amazing and fantastic week, stay warm and strong!