June to September Transformation

So this afternoon Ken and I have been at our coach's again for another check-up. We couldn't do a mid-month check-up as J-M. was on vacation for a whole month, lucky he... However, we made a great transformation again, and we are both very satisfied with our form. And now that the competition date is almost knocking on the door, we are also changing our diets.

So here the changes: 
-On carb-days: Less spelt bread, afternoon snack changes from tuna/pineapple/quinoa cracker to quinoa cracker/apple/cod & before bedtime Iso-whey shake instead of Casein pudding.
-On low-carb days: Breakfast will be kiwi, egg-whites and cracker (time to say goodbye to my juicy yummy strawberries) and same here, no casein pudding but a shake before going to sleep.

A little change never killed nobody... But still, I am going to miss my juicy strawberries haha.

Since June I have made a lot of progress, but now the time has come to really get rid of the last percent of body fat and water retentions. I really want to get shredded as hell, not too shredded, but I want a good form even if it's my first competition. By the way I am about to order my competition-heels &-bikini soon. I am so excited already, but more of that in a future post, so stay tuned.

Nevertheless, as I always post my measurements, body fat percentage and weight, I thought to create a chart for the last time before starting the shredding-phase. Meaning, from monday onwards I will be in preparation and my transformation-posts will start from zero again:

	June	Mid-June	July	Mid-July	August	September
Weight	57.7 kg	57 kg	56.3 kg	56 kg	55 kg	54.8 kg
Body Fat percentage	27.9 %	24.6 %	22.4 %	21.4 %	20.2 %	18.8 %
Neck	33 cm	/	32.5 cm	/	32 cm	31 cm
Chest	86 cm	/	86 cm	/	86 cm	85 cm
Arms	28 cm	/	27 cm	/	26 cm	25 cm
Waist	68 cm	/	66 cm	/	64.5 cm	63.5 cm
Hips	89 cm	/	85 cm	/	83.5 cm	83 cm
Tights	55 cm	/	53 cm	/	52 cm	51.5 cm
Calves	36 cm	/	36 cm	/	35.5 cm	35 cm
Shirt size	M	/	M / S	/	M / S	S
Pant size	38	/	38 - 36	/	36	36

I wish you all a great rest of the week and dig deeper.

Post-breakfast form.

Prepare your health

As the long hot summer days are fading away, the trees are slowly starting to change their colors, days are getting shorter and colder. And while Autumn is a transitional season between summer and winter, it is very important to prepare your health as well. The seasonal change also affects our bodies, especially the respiratory system, which can easily lead to cold, coughs and allergies as well. 

Yesterday's post already showed you how to dress adjusting to the weather conditions in autumn.

But I thought that wouldn't be enough... Therefore I created this small list that should help your body to make this transition gracefully:

1. Food choices: Opt for juicy fruits and vitamin-filled vegetables. Climatic changes often affect your body, especially the lungs and skin, resulting in dry skin, dry cough and constipation. If you eat more juicy fruits like pears, pomegranates, persimmons or apples can help you to reduce these effects. If you want to boost your immune system, add some vitamin-filled seasonal veggies like yams, sweet potatoes, carrots or winter squash. Once your get a cold or allergy, add pungent flavored foods to your diet such as green onions, fresh ginger or sweet onions. 

2. Prepare your food: Heat it up. While the weather becomes colder, try to prepare more warm cooked foods and reduce the amount of raw foods in your diet. Use coking techniques like baking, braising, roasting or stewing to improve nutrient absorption in the cold and rainy weather months. 

3. Work out: Be nice to your body. If your immune system isn't strong enough, avoid heavily aerobic outdoor exercise in those cool months as it may reduce your vital energy and weaken your system even more. Instead, focus on gentle or moderate exercising like brisk walking, yoga or pilates. A light exercise can boost your immune system more as it enhances the activity of neutrophils. (They are protecting your body against viral and bacterial infections)

4. Sleep enough: Go early to bed and wake up earlier. An ancient Chines philosophy says that you should adjust your sleeping habits to the changing length of the seasonal days. Meaning, as the days become shorter, try to go to bed earlier to avoid the chilly nights and waking up earlier to enjoy the crisp morning air.

5. Clothing: More layers. Try to avoid wearing heavy winter coats and adding thick quilts too early in the autumn season. Especially in the beginning of autumn. Your body needs some time to cool down from the summer heat. If you add too much clothing too early may prevent your body to adjust to the cooling temperature, which can lead to more colds. Once the weather gets even colder, you may add more clothing and blankets to your bedding. Layering is very important during autumnal months, as mornings and evenings tend to be cooler than the afternoon. Always carry a sweater and a scarf to layer on when you spend time outside in the wind or shade. 

Have a great week.