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 manager@kelfit.co.za.

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: cannabarrow100@gmail.com

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!