I’m dreaming of a Lithe Christmas….

The bizarre thing about Christmas and the holiday season is that we have talked ourselves into believing that over-eating and overindulgence is how we show our likeability - our exciting, fun personality and our ability to “fit in”. Christmas has always been done it this way! A New Year without booze… why, this would be unthinkable, boring! And clearly, we’d be “missing out” on the great Festive cheer.

Cast your mind back to previous years… When you were so full/so hung-over, that all you want to do is crawl into a dark corner and puke. Your body - so stressed out, screaming at you to stop whilst you force down another shooter or another roast potato – After all, you can’t waste food – there are people starving out there!

Remember too, that feeling of starting all over again in January? Having regained the fat that took you months of dedication to shed… not to mention the hard-earned conditioning and fitness that you’ve lost? Clawing back to pre-binge-season condition, takes most people at least up until April to get back to where they left off. (And then, of course, then there’s the roller-coaster Easter chocolate binge!)

So how about a fresh approach this to Christmas this year?

1. Just because it has always been done this way, does Christmas have to continue in this manner? Food does not equal love, nor does alcohol equal an entertaining personality! (Drunk people are so unattractive!) Overeating and over-drinking at any occasion is destructive and unhealthy. By choosing to NOT overeat and overindulge, YOU are the normal one!
2. December in the Southern Hemisphere means glorious, long summer days, a wonderful opportunity to get healthy and fit! Less pressure at work and as such, loads more time to do fun, active stuff! This festive, holiday month is a great time of year to train, get fitter and lose a few extra kilos!
3. Book yourself, together with an accountability training buddy, into a January/February fitness event – such as the Half Ironman, the Duzi Canoe Marathon or the Cape Epic Mountain Bike Race.
4. Enjoy your food! ‘Treats’ are fine – Just pay attention to when your body says “Enough!”. Then stop. Train yourself to stop before you’re full. And when you’re not “treating”, keep to your normal healthy foods…(see the suggested eating plan below)
5. Keep training! Get a training partner. Fill your days with fun activities rather than sitting around munching because you have extra holiday time on your hands. Try something completely new! How about rock climbing? Or beach volleyball? Rollerblading? Or Russian Kettlebells? (Go to www.kettlebells.za.net)

I will definitely enjoy 'Christmas treats' – but will stop before I’m full. When you pay attention, you get to hear what your body is saying. There is no sense in feeling uncomfortable or stuffed. Food simply doesn’t taste the same when you’re full as when you’re hungry – So why would you want to continue eating something that doesn’t give you as much pleasure as when you started the meal. You are “allowed” to leave food on your plate. (Since you are older than 5). No need to throw the leftovers into the “trashcan” of your gut - You can throw that food in the trashcan in the kitchen.

Continue to train throughout this season and there will be no need to start right from scratch all over again in January! So how about a casual early New Year’s morning bike ride with your kids? ….Or a sunrise training session on the beach with your best friends? Now that’s Festive!

I'm dreaming of a lithe Christmas
Just like the ones that we ought to know

Where the body is content and happy
And folk no longer feel cr@ppy
Cos all the foods and wine have stopped their mindless flow…

I'm dreaming of a lithe Christmas
With every mince pie that’s out of sight
May your butt be toned and tight
And after Christmas, may your bodyweight be light

LEANPLEX - A meal shake that you can use daily - To keep your recovery good and your bodyfat low

The LeanPlex Meal Shake is a high protein, low carb, low GI carb shake - which you can take at anytime during a busy day, when you can't get to a regular balanced meal! Most folk who wish to recover fast from their training as well as lose a bit of bodyfat, take LeanPlex at around 10h00 and 15h00. Simply add water - it tastes really yummy! The full serving of the LeanPlex has only 160 cal - which is roughly equivalent to only 2 apples. The low GI will help maintain stable blood sugar levels - and as a result, you won't be hungry for some time after you have had it - this translates into less calories consumed over the day and when combined with consistent exercise and eating correctly....you will have subsequent fatloss...Taste is awesome! LeanPlex is available in Chocolate, Vanilla and Strawberry

• 20 to 23 grams Protein (equivalent to a large chicken breast) of a specialised 90% full spectrum protein blend from whey, calcium caseinate and sodium caseinate)

• Only low GI carbohydrate - low calories - but will sustain you for hours...

• High in free-form Glutamine and Glutamine Peptides (great for recovery and for your immune system - but without the high carbs!)

• Very low Lactose (Digests with EASE!)

• Only 160 Calories per serving (about 2 apples only!)

• NO Sucrose. NO ASPARTAME.

• NO stimulants - just good, low calorie food...

TASTES AWESOME in just WATER! Mixes easily...

A tub of LeanPlex contains 35 servings (which will last you about a month - if you take it twice a day - 10h00 and 15h00, Monday to Friday)...leave your LeanPlex at the office for a fast, tasty and convenient meal!

How do I use my LeanPlex?

· 1 serving 10h00

· 1 serving 15h00

In water - fatfree milk is not necessary for TASTE!

Or use at any time when you are too rushed to grab a HEALTHY meal!

Delicious Chocolate Malt and Vanilla Velvet and Strawberry

Suggested Eating Plan to cut Bodyfat, Support Lean Muscle Tone and Increase Energy!

UPON WAKING: 2-4 Capsules of FAT-LESS

Training: A combination of Resistance Training and Cardiovascular Fitness

Resistance Training: Traditional Weight Training or Super Circuit (a fast workout for hectic people). My personal favourite is Russian Kettlebell Training and Boot Camp!

Cardio: Include high intensity sprints - Such as Tabata Sprints! Do challenging and varied types of cardio training.

Breakfast:

• One medium bowl of unflavoured original oats – (not the flavoured or caramelised type - as these are very high in hidden fats and sugars)
• Or 1 Whole or 3 Egg whites if you prefer – boiled or poached - or if you don’t have time, simply add 1 scoop of LeanPlex to your Jungle oats and skip the egg – the Leanplex will replace the protein in the egg and will give you everything you need
• One fatfree AND sugarfree yoghurt. You can add the yoghurt to your oats for flavour – without having to add honey or sugar.

• 2 Scoops LeanPlex with water or fatfree milk
• 1 fruit (Optional)

Around Lunch: 2-4 Capsules of FAT-LESS

Lunch:

• One portion (i.e. size of your fist) of skinless chicken, lean red meat (STEAK), or fish (Salmon is best!)
• One portion potato or sweet potato, brown rice or butternut / pumpkin / squashes etc - see list of low to medium glycemic carbs on the list of "Good Food Choices"
• One generous helping of extra virgin (cold pressed) olive oil or flaxseed oil
• Large portion of steamed or raw - or close to raw - veggies or salad
• (Cook double quantity night before, chop up for easy eating during a busy day & pack into lunchbox for the next day).

• 2 Scoops LeanPlex with water or fatfree milk
• 1 fruit (Optional)

• One portion grilled skinless chicken, or lean red meat, or fish
• Large portion of green leafy veggies with extra virgin olive oil (cold pressed)
• Small portion of starchy carbs - Choose starches from the earth - such as sweet potato, potato, butternut. (Man-made starch - such as pasta, or bread is not the most nutritious choice)

• Drink 750mls water per hour during training
• Make sure that you are taking in protein and a small portion of carbohydrate every 2 to 3 hours.
• Be sure to have a serving of starchy carb at lunch time - sweet potato, brown rice etc
• Include as many different coloured vegetables and / or salad in at least 2 of your meals.
• Be sure to include some olive oil or flaxseed oil, at both lunch and supper.
• Get 8 hours sleep per night.
• Avoid or restrict alcohol - This has a highly estrogenic effect on both men and women!
• Have one "free" meal or one "free" day per week - such as Sunday
• Stay patient and be consistent with your eating plan and training programme.

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10 Easy Things to Take with on Holiday to Stay Lean and Keep Fit!

You don’t need loads of special equipment to stay in shape over the festive season…Take a few of these simple, but effective tools along with you! They can help you stay in great shape over the holidays.

1. Skipping Rope – This is a fantastic cardiovascular workout. A skipping rope takes up no room in your luggage and can be done virtually anywhere!

2. Running Shoes - Running is great way to burn off those extra Christmas kilojoules. Keeping your cardiovascular fitness up over the festive season is key to controlling fat-gain. Other popular cardio choices include swimming, surfing, dancing and hiking. Get creative! Ipods can often add to the fun!

3. Fat-Less is a great idea over the festive season! Helping you to feel full and to not over-eat, Fat-less contains herbs that increase your metabolism and satiety! In addition, it also contains natural ingredients that inhibit fat storage from the carbohydrates you eat. Fat-less is a winner over the holidays!

4. Kettlebells – A whole body workout with one small but highly effective piece of equipment! One of the most effective ways of toning up, increasing your cardiovascular fitness and improving your overall shape! With kettlebells, you can lose fat, increase your lean muscle and scorch off those mince pie kilojoules! How about an early morning kettlebell workout on the beach? A great Christmas prezzie too! The latest Kettlebell shipment arrives on the 10^th Dec – Contact Trent: This e-mail address is being protected from spambots. You need JavaScript enabled to view it

5. Volleyball set/ Beach tennis/ Rugby ball - Set the fun: Get active with the kids: Play beach volleyball, cricket, touch rugby or soccer.

6. LeanPlex is convenient, easy way of having a healthy meal “on tap”. LeanPlex will maintain stable blood sugar levels, helping you to not want to quaff junk food and keeping you lean over the holidays. A simple, low-kilojoule, low GI, tasty and convenient meal shake that can be taken anywhere, anytime! Just add water.

7. Mountain Bike – A great way to relax, get fit and escape into the beauty of your surroundings. For fast recovery, remember to take your EnduraPower, EnduraShake and Joobies!

8. Swiss Ball – This ball is easy enough to re-inflate after travelling - Use the Swiss Ball to target your core, making all your core exercises more effective. It can also be used for many other body weight exercises – such as ball wall squats, ham string curls, prone lateral raises, chest press or flat flyes.

9. Workout DVD’s and activity-orientated video games - These are great for those rainy days, when exercising outside is not a comfortable option: Depending on the software and game system, you can simply plug in and dance, swing a virtual tennis racket, practice yoga, improve your strength and flexibility, and more. Pick a program that interests you and one that is appropriate to your current fitness level. Get your kids to join and make it a session where you sweat it out with loads of laughter and fun!

9. Resistance bands or cables - Stretchy tubes offer weight-like resistance when you pull on them. You can use resistance tubing to build strength in virtually any muscle group. Cables are also useful for body weight exercises – they can be looped over any stable object – allowing you to take  advantage of your bodyweight – push-ups, swing ups, pull ups. There are loads of variations to play around with once you get started.

10. The Evil Wheel - Want more an impressive mid-section? Ab exercises are vital. Although it takes a good diet to show off decent abs, core exercises can strengthen and tone these underlying muscles. The Evil Wheel is challenging – And it’s light to transport – Simply toss in your luggage amongst your clothes!

11. Roller Blades – For a groovy cardio workout along the promenade. Kids love this... and you get a nicely shaped bum! Great fun for great buns!

LEANPLEX - A meal shake that you can use daily - To keep your recovery good and your bodyfat low

The LeanPlex Meal Shake is a high protein, low carb, low GI carb shake - which you can take at anytime during a busy day, when you can't get to a regular balanced meal! Most folk who wish to recover fast from their training as well as lose a bit of bodyfat, take LeanPlex at around 10h00 and 15h00. Simply add water - it tastes really yummy! The full serving of the LeanPlex has only 160 cal - which is roughly equivalent to only 2 apples. The low GI will help maintain stable blood sugar levels - and as a result, you won't be hungry for some time after you have had it - this translates into less calories consumed over the day and when combined with consistent exercise and eating correctly....you will have subsequent fatloss...Taste is awesome! LeanPlex is available in Chocolate, Vanilla and Strawberry

• 20 to 23 grams Protein (equivalent to a large chicken breast) of a specialised 90% full spectrum protein blend from whey, calcium caseinate and sodium caseinate)

• Only low GI carbohydrate - low calories - but will sustain you for hours...

• High in free-form Glutamine and Glutamine Peptides (great for recovery and for your immune system - but without the high carbs!)

• Very low Lactose (Digests with EASE!)

• Only 160 Calories per serving (about 2 apples only!)

• NO Sucrose. NO ASPARTAME.

• NO stimulants - just good, low calorie food...

TASTES AWESOME in just WATER! Mixes easily...

A tub of LeanPlex contains 35 servings (which will last you about a month - if you take it twice a day - 10h00 and 15h00, Monday to Friday)...leave your LeanPlex at the office for a fast, tasty and convenient meal!

How do I use my LeanPlex?

· 1 serving 10h00

· 1 serving 15h00

In water - fatfree milk is not necessary for TASTE!

Or use at any time when you are too rushed to grab a HEALTHY meal!

Delicious Chocolate Malt and Vanilla Velvet and Strawberry

Suggested Eating Plan to cut Bodyfat, Support Lean Muscle Tone and Increase Energy!

UPON WAKING: 2-4 Capsules of FAT-LESS

Training: A combination of Resistance Training and Cardiovascular Fitness

Resistance Training: Traditional Weight Training or Super Circuit (a fast workout for hectic people). My personal favourite is Russian Kettlebell Training and Boot Camp!

Cardio: Include high intensity sprints - Such as Tabata Sprints! Do challenging and varied types of cardio training.

Breakfast:

• One medium bowl of unflavoured original oats – (not the flavoured or caramelised type - as these are very high in hidden fats and sugars)
• Or 1 Whole or 3 Egg whites if you prefer – boiled or poached - or if you don’t have time, simply add 1 scoop of LeanPlex to your Jungle oats and skip the egg – the Leanplex will replace the protein in the egg and will give you everything you need
• One fatfree AND sugarfree yoghurt. You can add the yoghurt to your oats for flavour – without having to add honey or sugar.

• 2 Scoops LeanPlex with water or fatfree milk
• 1 fruit (Optional)

Around Lunch: 2-4 Capsules of FAT-LESS

Lunch:

• One portion (i.e. size of your fist) of skinless chicken, lean red meat (STEAK), or fish (Salmon is best!)
• One portion potato or sweet potato, brown rice or butternut / pumpkin / squashes etc - see list of low to medium glycemic carbs on the list of "Good Food Choices"
• One generous helping of extra virgin (cold pressed) olive oil or flaxseed oil
• Large portion of steamed or raw - or close to raw - veggies or salad
• (Cook double quantity night before, chop up for easy eating during a busy day & pack into lunchbox for the next day).

• 2 Scoops LeanPlex with water or fatfree milk
• 1 fruit (Optional)

• One portion grilled skinless chicken, or lean red meat, or fish
• Large portion of green leafy veggies with extra virgin olive oil (cold pressed)
• Small portion of starchy carbs - Choose starches from the earth - such as sweet potato, potato, butternut. (Man-made starch - such as pasta, or bread is not the most nutritious choice)

• Drink 750mls water per hour during training
• Make sure that you are taking in protein and a small portion of carbohydrate every 2 to 3 hours.
• Be sure to have a serving of starchy carb at lunch time - sweet potato, brown rice etc
• Include as many different coloured vegetables and / or salad in at least 2 of your meals.
• Be sure to include some olive oil or flaxseed oil, at both lunch and supper.
• Get 8 hours sleep per night.
• Avoid or restrict alcohol - This has a highly estrogenic effect on both men and women!
• Have one "free" meal or one "free" day per week - such as Sunday
• Stay patient and be consistent with your eating plan and training programme.