Monday, March 25, 2013

Week 5 has started

I just finished the first exercise for week 5. Week 4 was the rest week, which only consisted out of exercising 3 days in the week instead of 5, but I have to admit, I only exercised 2 of those days. At least it's 200% better than what I used to do before starting with this program.

So, I'm now in the second half of phase 1. I'm also looking forward to Thursday, which will be 4 weeks after I did my first body analysis, I'm very keen on seeing my results!

Anyway, my recovery shake this morning is something really nice! Here is the combination I concocted:

  • 125ml Soy Milk
  • 3x Scoops of Herbalife Formula 1 Healthy Meal, Vanilla Flavour
  • 3x huge tablespoons of fat free Strawberry Yogurt (Pick n Pay's brand is my favourite)
  • 100ml Blackcurrant juice (here in South Africa we get Liquifruit, I used that)
  • A little bit of water just to thin it out a bit (this is optional of course)
Shake it up real good, and enjoy! I'm confident that I got all my vitamins, minerals, good proteins and carbs in for a kickass morning.

If you also have a nice recipe, please share it by leaving a comment below :)



Friday, March 22, 2013

Week 4, a rest week

I'm 2 thirds through week 4, which is one of the 2 rest weeks in phase 1. It has exercising on 3 days, instead of 5, where you do one metabolic exercise, and the remaining 2 is up to you to decide on which of the other exercises you want to do.

I did Shoulder Stabilization, and haven't decided on the 3rd one yet, will probably be total body integration :)

Enjoying the rest week, but looking forward to starting the 2nd half of phase 1.

Cheers for now, and have a kickass weekend!

Tuesday, March 19, 2013

Week 3 Done and Dusted

I'm happy to report that I completed week 3 as well. I just want to mention, however, that I skipped Friday for some reason (the day just completely got away from me), so I did Friday's exercises (Metabolic 1) on Saturday, with the idea of doing Saturday's exercises on Sunday (which is Total Body Integration). Sunday also turned out to be a dud. I did get to do that yesterday though, so I still managed to complete week 3 successfully :D

My wife also joined in yesterday with the Total Body Integration (lots of squats and planking exercises) and today I can really feel that I've worked my glutes!

For good measure, I have also been drinking lots of Herbalife's Instant Herbal Beverage (we also call it Thermo) - at least 4 cups a day (I actually make it with cold water and gulp it down as quickly as I can!). It is well known for the fact that it burns between 60 and 80 calories per cup (it generates heat in the body they say...), which is an awesome fat burning tea. Needless to say, I also have loads of energy thanks to the tea!


I almost did my full body analysis last week again, but decided to wait until the end of the month like I initially planned. I cannot wait to see the results!

I started week 4 officially today, which is a rest week (that's how the program works, 3 phases of 8 weeks each, and every 4th week is a rest week) - so I'm almost halfway through phase 1, and I'm now in the rest week. I'm not doing anything today, and tomorrow I'll be doing the Metabolic 1 exercises.

They say it is super important, even for absolute pro athletes, to have rest days in each week, and a rest week in each 4 week cycle.

Thursday, March 14, 2013

The 24 Fit DVD Coaches

I haven't properly introduced the two coaches in the Herbalife 24 Fit DVD Workout Series.

Samantha Clayton
Sam is an athlete and fitness instructor. She's a Olympic level sprinter, and took part in the 2000 summer Olympics in Sydney, where she did the 200m sprint, as well as the 4x100m relay:


Here are some links:

Samantha Clayton's website
Samantha Clayton on Facebook
Samantha Clayton on Twitter

Tom Holland
Tom is an exercise physiologist, and the author of various books and video workouts. He's also an elite endurance athlete, and has run over 50 marathons, and is a 19-time Ironman triathlete and has won several bodybuilding awards.


Here are some links for Tom's sites and social media:

Tom Holland's website
Tom Holland on Twitter
Tom Holland on Facebook

As you can see, some awesome experience for the series! Having lots of fun with it!

Wednesday, March 13, 2013

Halfway through week 3

This morning I did my weekly weigh in, and came down 0.6kg (just over a pound) since last week. I must admit, I'm a bit disappointed in that, because I've been really good with my eating and dieting this week. But, I'm going to try and not let it discourage me too much. At least it's a positive (or should I rather say negative?) result :)

I once again did the shoulder stabilization exercises this morning - together with day 5, this is one of the tougher exercises of the week. It focuses on the small muscles around your shoulders, and ending the session with push-ups doesn't help either! My whole upper body is now shaking hehe - at least it feels like I actually did something!

It's also the only exercise in the first phase that is done by Tom and not Sam - hehe, my favourite quote from this workout is "Enough of that!".

Anyway, after weighing I wasn't all too pleased with my measly 0.6kg, but now after the workout I have decided to just carry on what I'm doing. The 24 Fit DVD series is a 24 week regimen after all, and it's only been 2 and a half weeks so far.

I guess I must also keep in mind that phase 1 focuses on smaller muscles, so I shouldn't realistically expect much in terms of weight loss. I'm now going to have a Rebuild Strength as a recovery shake, always look forward to that, they taste amazing, and you just mix it with water!

Tuesday, March 12, 2013

Week 3

I did day 1's exercises this morning - AFTER VISITING THE DENTIST!! Just shows you how dedicated I am to get through the whole 24 weeks hey :)

Once again it went well, I'm slowly starting to do what the level 2 girl is doing on screen. I'm also happy to report that this exercise program has gotten me more motivated to eat much better again. Initially, I lost 11kg in 12 weeks, after which my weight loss slowed down a bit, but after that I dropped another 5kg in about 4-5 months. Not shabby at all, considering us going back to relative normal eating (specifically eating out more and so on...).

So, I've been on the 16kg mark for quite a while, and actually gained a few kilos (luckily not everything back again) over the last year. We are excellent examples of comfort eaters, the wife and I, so whenever we have a crappy day, we indulge with Death by Chocolate ice creams, or are too lazy to prepare decent food, so we order take aways.

Anyway, since I started doing the exercise thing properly with the Herbalife 24 Fit DVD series, I decided to start eating better as well. I have a clear goal this time around - I finally want to hit my goal weight (which at this stage is around 75kg) - but the weight for me isn't the most important thing. If I feel good and am healthy, and the Tanita readings are satisfactory for me (for example, my first target is to get my body fat percentage under 20%, my last Tanita reading was just under 23%), then I won't really mind at which weight I am.

That is also something we always tell our customers - if they ask what their ideal weight is for their height and body structure, then I reply with it not being about how much you weigh, but how you look and feel for yourself. If my body fat percentage was 15%, and I weighed 100kg because of a high muscle mass, then I wouldn't be bothered about the scale at all. In the end, it's about being healthy and feeling good.

I'll end this post with one last thought - at my first Herbalife Extravaganza in 2011, one of the Herbalife doctors (can't remember his name I'm sorry to admit...) mentioned something that really stuck with me - he said: "Everybody dies in the end, but there is a huge difference between dying in bad health, and dying in good health." That is such a true statement, we'll all die one day, but I'd much rather die in GOOD health than in bad health, and luckily a lot of how we age is in our own hands. And it all starts with you wanting to make a change - that is exactly the same way I started. I made the decision, and boy am I glad I did!

Saturday, March 9, 2013

Week 2 done and dusted

This morning I had an early appointment, so I didn't exercise my usual time, which is early morning before the day begins - and to be honest, I almost didn't get around to it. But, I'm happy to report that I just finished my exercises a couple of minutes ago (started around 17:00). Late, I know, but rather late than never!

The fifth day of phase 1 is by far the toughest one of the bunch, good thing that the 2 days after that are rest days! The planking at the end is especially hard, and you can really feel your body fighting just to keep you up! But, I prevailed, and that puts week 2 in the done and dusted category. I'm now having a nice Rebuild Strength as a recovery drink, which will help me build, repair and gain muscle!

Looking forward to week 3!

Wednesday, March 6, 2013

Week 2 Shoulders again

This morning I did the shoulder exercises again, and now I can hardly type on my pc. I still cannot believe how effective the exercises are - from the sideline they look like nothing much really, but when you actually do them, you really start feeling the burn as they say!

I also weighed myself this morning, only dropped 200 grams since last week, but I must admit, as far as my eating went over the last week, I'm not surprised at all :) Our good friend had a birthday party and I had a burger that would put to shame the Heart Attack Grill in the US (mmm, maybe a slight exaggeration, but still, quite hefty for South Africa), and we splurged with lots of sweets and chocolates over the last couple of days too. So given all that, I'm happy about the 0.2kg I've come down.

I also got me some Hydrate and Rebuild Strength - Hydrate is an excellent workout drink, as it contains almost no calories, and Rebuild Strength is the best after workout recovery shake on the market. Plus it tasted phenomenal! I actually mix it with my regular Formala 1 Herbalife shake (chocolate flavour) and it's really good! It's so good, that I'd do a workout just so I can have that! :)

Anyway, more than halfway through week 2, and still going strong - happy to report that I'm actually sticking to this one - something out of the ordinary for me!

Tuesday, March 5, 2013

The Herbalife 24 Range: Formula 1 Sport

Herbalife is known for their amazing nutritious meal replacement shakes, the Formula 1. It is the secret to their success over the last 33 years, and is a perfectly balanced meal, giving you a good source of protein, complex carbohydrates, vitamins and minerals, while still magically keeping the calories at a very low 220.

Here is a chart of what you get with each Herbalife Formula 1 Shake:

(Click on the image to make it bigger)

Now, the regular Formula 1 Shake is made with Soy protein (which is well known for it's benefits to your heart health), so Herbalife decided to create a version of the Formula 1 shake specifically for sports people.


Called Formula 1 Sport, the main difference is the type of protein that's in it, as well as a few extras added to make it so much more effective for the active sportsman and woman.

Instead of Soy Protein, it's made with Milk Protein, which supports lean muscle mass. It also has a good Carbohydrate blend, to provide you with immediate and sustained energy. Furthermore, they've added Vitamins C, E and selenium, to give you some extra protection against nasty free radicals, and lastly, L-Glutamine too.

It's all very technical, so check out the video below to see Dr John Heiss (in charge of sports nutrition at Herbalife) explain it all:


It comes in vanilla flavour, and if you're serious about your training efforts, this is an excellent and convenient meal to help you achieve the maximum effect!

Click here to order some Formula 1 Sport

Monday, March 4, 2013

And so, week 2 starts

Week 1 ended on Saturday for me, which meant that Sunday and Monday are my rest days. On Sunday we had breakfast at my brother's, and after that we went to the Bodyworks exhibition at the V&A Waterfront in Cape Town - that was really interested to say the least! (They're on until the 10th of March, so if you haven't gone to check it out yet, you still have a couple of days...).

And yesterday, ahh yesterday. Monday. MONDAY. Oh boy was yesterday the absolute definition of a blue monday - see here, I deliberately wrote monday with a lowercase m, because in my books it's now just a word, and not the name of a day anymore.

Put it this way, I'm extremely glad I chose monday as one of my rest days! This exercise regimen would have failed if I had to exercise yesterday as well. Might be something to consider yourself...?

Anyway, the wife and I just finished exercise 1 again (spine and pelvis remember), and this time it went a lot easier I'm happy to report. And even my wife said it was a good workout (when you watch from the sidelines, it really doesn't look like you're doing much, but you can definitely feel it if you actually do it yourself!) - This program was created by a couple of pros in the field, and I now realise that it doesn't matter how light the exercise appears, you better do it, because it's there for a reason. The whole of phase 1 focuses on strengthening your core muscles, to get you ready for phase 2 STRENGTH :)

Anyway, week 2 started with a bang, and we feel great! Looking forward to doing my next body analysis, but that will only be end of March...

Cheers for now!

Saturday, March 2, 2013

Week 1 done and dusted

I know it's Saturday, and I scheduled my workouts specifically like that. The Herbalife 24 Fit DVD series gets you going with exercising 5 days in a row, and then have two days, and on one of those days you're supposed to do a recreational activity.

So, I started my regimen on a Tuesday - Firstly, like everyone on this earth I'm sure, I too am not all that fond of Mondays, and luckily I don't work on Saturdays, so it suits me down to the ground to do the 5 days between Tuesdays and Saturdays.

I have just finished week 1 of the program. I must say I'm really impressed - firstly with myself for actually sticking to it for a full five days so far, and secondly, with the program itself. I am a total and absolute beginner at this stage, and I'm really happy to report that I finished the week without dying! :)

Here's a quick recap of the week's regimen:

Day 1: Spine and Pelvis Stabilization
Day 2: Metabolic
Day 3: Shoulders
Day 4: Metabolic
Day 5: Total body

Today's workout (total body integration) was truly a whole body thing, starting with squats and lunges, and throwing in some shoulder exercises for good measure, and finishes off with a demonic stabilization exercise that left my whole body shaking (Sam mentioned that EVERYONE's body shakes with that one, so I felt a bit better hehe). It went very quickly, but I'm again soaked with sweat!

The main focus of the first phase (which lasts 8 weeks by the way) is to strengthen your core muscles, getting you ready for phase 2, which is Strength. I must admit, I'm feeling muscles I never knew I had, so they're doing something right.

It's also not the biggest muscles in your body, which I usually never gave much attention to in the past - I always thought that toning the big muscles, the small ones would join in on their own - this is not the case however. These smaller muscles form the support and stabilization for the bigger ones, which will obviously help your workout not only be more efficient, but also help prevent injury.

Week 1 was lots of fun, I truly thoroughly enjoyed it. Week 2 and 3 will be exactly the same, and week 4 will be a rest week, after which I will do another body analysis so you guys can see my progress.

I'm feeling really good, and look forward to continuing this journey! I'm now enjoying my Herbalife recovery shake (remember, within 30 minutes after exercising, refuel, it's super important!)

Friday, March 1, 2013

Rebuild Strength Compared

This image below is a very informative and interesting comparison. Rebuild Strength is the best after workout supplement on the market, and compared to the rest, as you can see below, much better priced as well:

(click on the image above to make it bigger)

The 30 minutes directly after your workout is the ideal time to refuel your body, and Rebuild Strength is an excellent option. Firstly, it tastes absolute amazing (rich chocolate taste), and it's easy to mix, just add 5 scoops (the scoop is included in the tub) to some water, a few blocks of ice if you want, and you're getting 24 grams of high quality protein in under 200 calories.