Challenge for January 2011

My online group called SEEKING A HEALTHY LIFESTYLE has a fitness challenge for January 2011

If you are keen to do this challenge please visit my group and sign up

The rules are as follows.

1. Take a photo of yourself in full length

2. Weigh yourself

3. Come to group and download photo with starting weight for 2011

4. Mention your goal weight you desire

5. Mention your goals to obtain this weight

6. Make a commitment to all on group to share your journey

Your challenge for January 2011 is:

TRAIN FOR 30 MINS A DAY....one day of rest allowed per week

1. Let me know if you are up for this challenge

2. I want you to blog daily as to what your did for your 30mins each day

Training could be...

Weights

Abs

Walking

Skipping

Cycling

Running

Toning

Ball workout

Yoga

Stretching

Let's start 2011 on the right foot.

I'M READY

ARE YOU???

Update entry

Its been a while since I last updated this blog of mine, reason being...have not trained since I was told to rest until 2nd week in January 2011...so am doing just that and feeling very unfit I must say...but will hang in there till after Christmas and New Year before hitting the gym as I will not be running in the snow and sludge ~ this is still too foreign for me ~ thankfully I had two extra months of running in the sunshine so not complaining.

Sugar wise I have not been as strict...I am trying to stick to foods without sugar, no sugar in my coffee, but I have had a few blocks of chocolate, my daughter is eating chocolate and ice cream around me, so having to pull out all the stops not to join her whenever she eats these sort of things.

Coming home and having no food in the house was also tough as I ate whatever there was and could not worry too much about sugar...

I am eating one fruit and day and loving it....cant wait till I can have at least two fruits a day...:)

I subscribed to the Oxygen Magazine this evening...am excited as I remember from paging though them back in Cape Town that they offered a lot of variety..and thats what I am looking for right now. I feel the Shape no longer satisfies me....so moving on. ( hehehe )

I still want to sit and write down my goals in my personal life for 2011 and when it comes to fitness and financial as well....there are many things I want to do this coming year....one that I know for sure is that I want to do more weight training and run 3x a week instead of daily, I also want to get my photography business off the ground and I want to learn the German language...the other smaller goals I have to give more thought to before I write them down.

Thankfully this coming year I don't have a number I want to reach weight wise, I am satisfied where I am right now but want to tone my body up and make it the best body I can for myself.

When it comes to my MS...I don't want to start medication this year....so to convince everyone else on this is still a battle I have to face, when I mention this to my hubby he freaks and says really nasty things, as I don't have his support in not going the medication route. I want to go the holistic route as I have no symptoms that I live with....but as I said, this area still needs lots of thought.

Felt BAD

I leave Cape Town tomorrow...back to Germany after spending 8 weeks in summer time, I have to re-adjust to the cold and winter...not going to be easy for me as I am a summer person coming from Africa...

When I left Germany the 25th October I was still managing to run outdoors with my running team...but hear from them that they all have stopped as too much snow and too cold...

They are waiting for me to return so I can give them cardio and toning workouts 2x a week...in the New Year of course...

We put my gym membership on hold from November till end of December, so will only be back to running and the treadmill from the 3rd January when my family who are coming over to spend Christmas and New Year with us leave for Cape Town...

For the last few days I have been feeling terrible from time to time..

Low energy and also very dizzy...

I automatically thought it was my MS showing it's nasty head..

Went back to the Kino, who explained that I was anemic and that my blood sugar levels were very low as I was not eating enough or often enough.

I was put on Iron pills and immediately felt a huge difference.

I am also back to eating small meals every 4 hours ( should be 3 hours ) which is also helping the blood pressure situation..

I also started adding one apple to my day as from yesterday...

Am now able to drink my coffee without sugar...honey...just coffee and milk, this is HUGE achievement for me.

The next time I update this blog will be when I am back and settled back into my *other* life.

Tomorrow is going to be a very sad day for me

I have to leave my family and my adorable grandchildren behind..

And now my Princess Nunu who I am so madly in love with...

She and I have spend the last two nights together while my daughter had a good nights sleep

I loved out bonding time together..my precious Nunu...x

Information....

If you are reading via your google reader and see the fruit list has been deleted...it was meant for my Weight loss group and not my blog...sorry!

I found this very interesting and informative, I do hope you will as well....

Diet and Weight Loss Tutorial

When we eat, our body converts digestible carbohydrates into blood sugar (glucose), our main source of energy. Our blood sugar level can affect how hungry and how energetic we feel, both important factors when we are watching how we eat and exercise. It also determines whether we burn fat or store it.

Our pancreas creates a hormone called insulin that transports blood sugar into our body's cells where it is used for energy. When we eat refined grains that have had most of their fiber stripped away, sugar, or other carbohydrate-rich foods that are quickly processed into blood sugar, the pancreas goes into overtime to produce the insulin necessary for all this blood sugar to be used for energy. This insulin surge tells our body that plenty of energy is readily available and that it should stop burning fat and start storing it.

However, the greater concern with the insulin surge is not that it tells our body to start storing fat. Whatever we eat and don't burn up eventually gets turned into fat anyway.

The greater concern is that the insulin surge causes too much blood sugar to be transported out of our blood and this results in our blood sugar and insulin levels dropping below normal. This leaves us feeling tired and hungry and wanting to eat more. The unfortunate result of this scenario is that it makes us want to eat something else with a high sugar content. When we do, we start the cycle all over again.

What to Watch For

• Simple Carbohydrates: Because of their small molecular size, simple carbohydrates can be metabolized quickly and are therefore most likely to cause an insulin surge.

Simple carbohydrates include the various forms of sugar, such as sucrose (table sugar), fructose (fruit sugar), lactose (dairy sugar), and glucose (blood sugar). Watch for the "-ose" ending.

• Hidden Sugar in Processed Foods: Watch for "hidden" sugar in processed foods like bread, ketchup, salad dressing, canned fruit, applesauce, peanut butter, and soups.
• Sugar in Beverages: Be aware of the amount of sugar in beverages, especially coffee and soda pop. It can add up quickly, and most such drinks aren't filling.
• Fat-Free Products: Sugar is often used to replace the flavor that is lost when the fat is removed. And as if that's not bad enough, without any fat to slow it down the sugar is absorbed into your blood faster.
• Cereal Box Claims of Less Sugar: Many newer cereals do contain less sugar, but the calories, carbohydrates, fat, fiber and other nutrients are almost identical to the full-sugar cereals. The manufacturers have simply replaced sugar with other refined, simple carbohydrates.
• No Sugar Added: It doesn't mean that the product doesn't naturally contain a lot of sugar. 100% fruit products often contain concentrated fruit juice, still another form of fructose or sugar.

Table sugar (sucrose) is often said to provide "empty calories" because it has no nutritional value other than providing fuel for energy. Honey and other more natural sugars, on the other hand, are often considered to be healthier because of the trace vitamins and minerals they provide. Still, for weight loss purposes, all of these sweeteners can simply be treated as sugar.

What You Can Do

It is also important to understand what happens when you skip a meal or go on a crash diet. When you skip a meal your metabolism slows to conserve your energy. And when you lose weight too quickly for a few days, your body thinks it is threatened with starvation and goes into survival mode. It fights to conserve your fat stores, and any weight loss comes mostly from water and muscle.

Regulating your blood sugar level is the most effective way to maintain your fat-burning capacity. Never skip a meal, especially breakfast, and eat healthy snacks between meals. Eating frequently prevents hunger pangs and the binges that follow, provides consistent energy, and may be the single most effective way to maintain metabolism efficiency.

When you will be away from home or work, plan your snacks and take them along so that you will be able to eat regularly and won't be tempted by junk food. This may be good advice for people who stay at home, too.

But remember that it was probably snacking between meals that caused you to become overweight in the first place. It will be very important that any snacks are healthy; that they are pre-portioned so you won't be tempted to overeat; and that meal sizes are reduced to compensate for the additional calories the snacks provide.

High fiber snacks and meals also help to regulate your blood sugar level. The fiber slows down glucose absorption and your rate of digestion, keeping your blood sugar level more consistent and warding off feelings of hunger. This makes eating apples and oranges a better choice than drinking (pulp free) apple and orange juice.

My thoughts on Sugar

Saturday the 12 December, my little grandson celebrated his 2nd birthday

I was so happy to be here, I had planned my trip to be here for the birth of my newest grandchild and the 2nd birthday of one of my other grandchildren...

Now before Christmas I am having to think of packing my bags and returning to my life with my husband in Germany...

I have discovered that I am the worst writer ever, or really don't explain myself very well when I do a blog entry, cause after reading the comments after my two last entries I see such confusion that I have decided to try again...to write it as simply as I am able, to get you the reader to understand what I am saying, where I am coming from....so let me try again.

Remember this is about ME....

MY blog, so nothing I say here is suggested for anyone else...

but for me.

1. I was diagnosed with Candida

2. It was suggested I give up ALL sugars as Candida loves sugar

3. 10 days without sugar I was told my body is doing so well to continue for another 3 months

4. First month without fruit, and then to start adding one fruit a day ( Apples, Berries, Kiwi's )

I do have to say that this is fine for me, I do think when you are diagnosed with something and want it cleared you will do whatever it takes, so for someone like myself who could never go without fruit, I am saying, you can go without fruit when you HAVE to....when you don't have to its easy to say that you cant live without fruit...I have been there myself, so understand this...my point is only when one HAS to give something up for health reason's...YOU CAN.

Reading labels I think is good anyway....even if you are not looking for sugars added, but for all the other bad things put into our foods....

I then found after 10 days without sugar that my weight came down...so went back to do research on the effects of sugar on the body, read Tosca's book again with new founded eyes and have seen how bad SUGAR is for one...I'm not talking about fruit.....hidden sugars in so many foods...that is the area I am going to be looking into from now on.

I also mentioned that Europe launched the New Weight Watchers program a YEAR AGO and that I followed the program and gained...when I look at why I gained I see it was due to the sugar....

Yes, over eating on fruit and the hidden sugars in foods caused this. I loved melon and grapes and now see that those are filled with sugar and instead I should have eaten more apples, berries and kiwi's....I am not saying * Dont do WW * ~ I am a firm believer in the program, I lost all my weight following the WW program...but for me the new program meant I over ate on fruit cause it was free and gained...My thoughts were...* who gains weight eating fruit ?* but now I am more educated and know that it can happen...I still firmly believe in this program and if I had to do it again I would do it differently... I just wanted to warn other starting this program from my own experience ~ enjoy the fruit, but chose the fruit you eat wisely and don't over eat on them.

I do hope I have explained myself a little better this time...

I find it hard when I write an entry and then find the comments are more about you the reader than about me and what I am trying to say in my space. My intention is never to sway anyone from what program they are on, but just to share my journey and maybe somewhere you the reader can relate to my problems to your own journey and in a way I can be of some help...

I for example don't eat RED meat, have not for over 28 years...my choice, I will never suggest everyone else stop eating RED meat...this is where I am coming from when I write about my new journey giving up SUGARS.

Have an awesome Tuesday...

More thoughts on Sugar

Next week this time I will be back in Germany...

I will miss the beautiful Cape Town summer and the view....

I woke up this morning at 5am and decided instead of trying to fall asleep again to pick my Tosca's * Your Best Body Now * book and see what she has to say about sugar...

Gosh, how did I miss her message when I read her book the first time...as it's in the book that SUGAR is amongst unhealthy saturated fats, trans fats and alcohol - I will quote from her book!

* These are collectively best considered as public enemy number one and have been linked to everything from obesity to heart diseases to cancer. Unfortunately, saturated fats, trans fat and sugar lurk in surprising places. When I began reading labels I was surprised at the number of foods that I thought were good for my family-even "diet", "low calorie" or "healthy" foods and frozen foods contained large amounts of unhealthy fats, sugar and sodium *

This quote above from Tosca's book once again tells me I am on the right track...once I have cleared my body of all Candida ( hence no fruit ) I will be able to go back to eating fruit but limited to one a day, not like I was doing on the new WW program where i was eating 3 fruits with my breakfast, two fruits as snacks and sometimes more after dinner ...after all fruit and veggies are free!

I have no idea how anyone can be on this lifestyle and not read labels, every book I read on healthy eating says * READ LABELS * - educate oneself on what you are putting into your body...From Bob Harper, Jillian Michaels to Tosca and of course many more, but those three are my favorites to read at this time.

I started reading labels when I was diagnosed with MS as Aspartame and all sweeteners I had to keep out my diet....this trend has just continued with me as I went into the Clean eating plan...

I never put anything in my mouth without reading the labels first....

I have educated myself....I have made the changes ~ this works for me!

This is my motto for myself.

MARCELLE ~ Don't eat calorie-dense foods that offer no nutritional value

Update ~ Where I am right now.

I need to update this blog to let you know what is going on in my life right now when it comes to my eating plan and training program...

As you might remember 12 days ago I was put on NO sugar eating program due to my body having Candida....I noticed within 3 days the change in my body and I felt so much better. I managed the NO sugar without any problem. I attended a picnic and a bloggers get together where I was not able to eat any of the things presented to me, and managed without feeling deprived...I was shocked to find that Woolworth's ( Woolworth's is the best food chain store in South African for foods ) pre - cooked chicken has sugar in it...I also attended my nieces birthday party today and was so happy I had my camera as there as nothing I could eat there either....so I walked around shooting images.

Anyway, back to my story..,

Yesterday I went back to the Kineticist for my check up ~ she said my body is thriving on NO sugar and wants me to go without for 3 full months...

I told her I am missing my fruit ~ this is huge for me as I love my fruit with my breakfast or an apple during the day as a snack...she said to stay without fruit till mid January and then to only introduce one apple a day and to take special note on how the sugar makes me feel...do I hit a 3pm slump, if I do to stop, cause as from what she sees my body is preferring no sugar..

This got me thinking and I want to share with you here.

I lost my 20kg's doing the Weight Watcher's old program...then a year and a month ago the new program was introduced to Europe - I like everyone else embraced the new program and went along with all the changes. I slowly gained weight...over the year I was doing the new program I gained about 5 kgs _ I also never lost weight doing the Clean Eating..which I am still doing and enjoying...I remember mentioning here in this blog that I was thinking of going back to calorie or Point counting with the Clean Eating as I could not understand what I was doing wrong..

Well after my visit yesterday I know what was wrong, why I gained the weight...SUGAR..all fruit is free in the new WW program and I enjoyed my fruit...I had 3/4 fruits a day...with the Clean Eating fruit is good so one can enjoy...and I did

But for my body...Sugar is bad...so I gain weight.

Being without sugar for 12 days my weight has come down to 59 kgs...I came to Cape Town weighing 64.8kgs...I have finally lost the weight I gained since I started the new WW program a year ago...

So my advice to anyone who is watching their weight and struggling...take a look at the SUGAR in your diet....read labels....Sugar is everywhere...

My eating plan today is very different to when I arrived here....I no longer eat fruit or vanilla yogurt or soya as all filled with sugar, I eat Bulgarian yogurt with my sugar free muesli for breakfast...without my fruit, I no longer put honey in my coffee...as sweetener I gave up a year ago, besides a cup of coffee once a day I drink only water....nothing else, no flavored water as also filled with sugar...( fructose)

I am not eating bread as all the bread sold in South Africa has sugar in it....When I get back to Germany I will visit my bakery as see if my favorite bread has sugar in it and find out what does not, am hoping the 100% rye is without as I love the German bread. Oh and NO wine!!

This holiday has been a very interesting one for me ~ and I feel slowly over the last year since being diagnosed with MS that I am finding an eating plan to suit me. I am accepting all these changes with a positive attitude as I have see the difference in my body already so know these changes are good for me...

Training wise I have been put off running till mid January...my band popped out again when I asked why the Kino said cause I went back to running too quickly after my last visit...

I am able to do this as I have one more week left in Cape Town before I return to Germany and have a busy schedule and then its Christmas and New Year ~ so will be ready to get back when I have been given permission to run again...I will do sit ups and some toning in the mean time as I have to strengthen the band running down the side of my legs......

So thats where I am in one update.....

Hot Summers Run

It was such a lovely day in Cape Town today...I knew I had to run today as the rest of this week I have such a busy schedule I'm not sure when I'll be able to run again.....

My youngest daughter mentioned she wanted to run today, so this morning I got ready and waited for her...she slept till after 10 am...then ate a huge breakfast so had to wait an hour for food to settle while she got stuck watching a TV program....I waited as I wanted to run with her...to keep at her slow pace, just enjoy our time together.

Finally with lots of struggle and bribing I managed to get her to get ready and to leave with me...We started off with a walk to the complex we're living in's gate, chatting up a storm...laughing and having a good time...Once out the gate I said....*lets jog...DOWNHILL*

Which we did...at the bottom of the hill, which is only a few meters my daughter started complaining that her breakfast had not settled and it was TO HOT for her to run...

I turned a deaf ear for a while, hoping she would get herself in the mood..

But after a few more minutes I turned around to her and said.

* Turn back and go home * this was at 1.5km

She went back and I ran on my own...I really was so disappointed in her...

I continued to run along the road till I got to 3.5km before turning back...once back in the complex I did the sand dunes run which I am showing you via the photo's with this entry....

I ran over the dunes then home....7.5km...collected my camera and walked back and over the dunes to take a few photo's

I did 8.5km today...and burned nearly 1000 calories.

It was 26 degrees, hot, but thankfully a breeze which cooled me down during the run...

I'm glad I got out today ....

I am still *without* sugar in my diet...I have another two days before I know if I have to continue longer or if I am okay...

I have decided that for future purposes I will make sure I don't eat sugar in my regular foods...but will go back to eating fruit...I need to find what I am going to do for my coffee without sugar...will I develop the taste...?

I have a few ideas for what I want out of my training for 2011

I will discuss on blog at a later stage...

I do know I want to concentrate on weights next year and run 3x a week

I now need to find a good woman's weights program..

Anyone got any suggestions on a book I can buy?

Friday's 10km run

I'm on Day 4 and a half with NO sugar and managing...

Keep having to remind my family that I cant eat certain food or drink wine etc...

But thankfully they all understand, they just forget.

I have not trained all week after being told to wait a while before running.

This morning I decided I was going to go out and see how my body felt..if it was ready.

I left home and walked the first 625meters ~ could feel a sensation in my right hip, the side where I was told my leg was shorter than the other ~ my hip was then manipulated into place..

I then stated running and ran slowly at first but then started to run to see if I could better my 5 km time I set last week...I did...its now 29 mins 27 ....

I then had to slow down the 5 km returning...

So walked for 2 mins

Ran for 4 and walked for 1 min, 2x

Ran for 10 mins

Walked for 2 mins

Then the hill up home I ran 1 mins, walked 1 min....

Felt good that I had managed the 10 km in 1 hour 9 mins 45 sec.

This evening my right hip is a little on the sore side, didn't feel it when running, just an uncomfortable sensation, but pain free.

Now I feel a little pain when I walk....but not too bad...

I will not run this weekend, give my hip a rest...but its still NO sugar till the 9th then see from there if I have to continue this no sugar journey...

I am now wearing my daughters jeans that she no longer can wear!!!!

Such a good feeling for me, but not my child!

My precious 3 week old Christmas Nunu...took photo yesterday while visiting her.

I listened

Popping in the morning before I head off to spend the day with my oldest daughter and the new baby....who is 3 and a half weeks old now...how time flies!!

Yesterday when my sister arrived I had fallen asleep on my bed as I was so exhausted...

I told her I would run with her on Friday morning as I felt I was not ready...she understood and as had already done a spinning class at gym that morning she was not desperate for the run...

Its been 3 days since I last trained....and I am going to accept this....I'm not happy, but am going to allow my body the time it needs to rest...

So this is my update after my entry yesterday where most of you thought I should wait a little longer before running...

Girls, I listened to my body and to YOU...thanks!

NO Sugar...and why!

On Monday I went to visit a friend of my sister who is a kinesiologist, she works with the body....

It was such an interesting visit ~ I look forward to my next appointment on the 9 December as she has gone away for a few days. She would like to see me a few times again before I leave on the 18 December for Germany...

She started off by telling me that my body was VERY dehydrated...which I knew it would be.

When in Germany I have a Brita jug filled with water I drink daily and my hubby buys water by the crates so I am always keeping myself hydrated...

With being on holiday I am finding drinking water so difficult...Yes I have been drinking 3 mugs of coffee...and a sip here and there of water...but not the 2 liters I should be drinking everyday...So with immediate effect I am back drinking bottled water which she wants me to fill up with the hydrate graduals which I still have to buy...

She also noticed my one leg was a lot shorter than the other...so worked on getting my hips back in line...

She found fault in my femur muscle and the band running along the side of my leg...

She sorted them all out for me...Very tiring for me.

She also told me not to run for a few days to let the muscles all settle back.

While working around my stomach area she stopped and asked me

* Do you have a yeast infection *

I actually froze as I wondered how she could tell, I have been suffering for about 3 months with one and wondered if it had something to do with going into menopause...

I told her my story and she said it had nothing to do with menopause...

She continued working and made me do a few things while she * sorted out my womb *

A little later she told me that she wanted me to cut out all sugar from my diet till I came to see her again on the 9th Dec, she wanted to see if without sugar the infection in my body was clearer as my body is full of toxins she tells me...

After the session where she pulled and pushed me she told me I carry all my stress inside my body and very tightly ~ she wanted to relax my neck area as she says its very tight ~ could not get it to relax the way it should so will work on that next time....

After the session we sat on the bed and chatted...she mentioned I needed to find * JOY * ~ this has been the 2nd person to tell me this in a matter of weeks...I told her all about my new born grandchild, how I longed to be with her more and then burst out crying....and cried, and cried, and cried...I felt such sadness while talking to her...

While sitting there she told me I had Candida, she could see the white dots on the skin on my arms and forehead...I had no idea what Candida was and didn't want to ask and sound stupid...so came home to google it...Its another word for Yeast infection and the way to stop the infection is to cut out all sugars...

Yesterday was my first full day without sugar....You won't believe where sugar hides...

So have had to once again look at my diet very closely and only eat what is without sugar.

I am going to do this...and if she tells me to cut it out a little longer then I will...well until Xmas day....as the infection feeds off sugar...who would have known.

My dad brought me this medical book this morning to read up all about Candida and how I can over come it...the pictures are all related to this issue as well.

I have to drink a tablespoon first thing every morning of Fulvic Acid before I eat...have to wait for for 30 mins and then have breakfast.

Colon Cleaner I do first thing in the morning and last thing at night...it tastes awful ~ doing it for 3 weeks now and have to do it for 2 months.

The Vital muesli is one I found here in Cape Town..without sugar...and have with plain yogurt...fruit and fruit yogurt not allowed.

I'm going to attempt running with my sister later this afternoon...

Am hoping without sugar in my diet I will not feel low in energy...

Will blog after the run...and let u know..

So its NO NO NO SUGAR FOR ME NOW.

Sunday Run....memories for my grandkids.

I asked my son to take photo's of me after my run today with my 3 grandchildren ~ I told him that with my MS I have no idea where I will be in the future...walking with a stick or even in a wheelchair, so it was important to me to record my current healthy and fit state with them in my life as little people can forget when they older what their Nana was really like....

I'm happy that I have this for my records and for them...

The last time I ran was on Monday....today is Sunday so I knew i had to get out and run as running once a week is not good enough for me...even two times is not where i want to be with my running....but with the current situation and being on holiday I'm just happy that I am getting to do a little training...

The weather today was hot, with a slight breeze, perfect for running....

The route was on the road...up and down the pavements, crossing roads etc...

But a flat route...so tried to beat my current 5km PR of 31 mins...

Today I ran 5km in 30 mins exactly....but boy did I run...my HR was up high, but that PR kept me going as its not very often I get to run on a flat route...besides the treadmill.

I ran 6km in 36 mins...I slowed down a little once I reach 5km

I felt tired ~ wondered if it was because I last ran a few days ago...cause I would have thought with the flat route I would have cruised it today...but it wasn't to be...I had to push myself mentally.

Am hoping to run more this coming week and also going to be attending a Zumba class on Wednesday morning with my gym ladies I used to teach back in my teaching days!

One of my *Babies*

I want to share a story about the woman with me in the photo...

About 9 years ago I worked for the biggest fitness group in South Africa as the Aerobic Manager...

One of my talents was to identify a member with potential and approach them about becoming aerobic/step/etc instructors.

Not very often did I observe a member with this talent, most time members would approach me about doing the course and me training them up.

There was something about this girl...her body, her style in the class...the way she moved that caught my eye. She was not a very friendly member, she came, did her class and left....One day I plucked up the courage to stop her as she rushed out of a class as she had just had a baby and asked her if she was interested in becoming an instructor.

I was a tutor and the fitness body who trained up the instructors and I would then I give her one on one training to get her to teach the way I liked....

She was stunned at first that I asked her, then started to wonder if she would be good enough....gave it some thought and came back to say she was interested so I got her signed up and her training began.

For a while she did my warm up's, then my warm ups and cool downs...slowly I allowed her to teach a combo in my lesson until she was good enough to team teach with me....and then she was off on her own.

I saw her today, I try and meet up with her whenever I am in Cape Town

She had taught a class this morning...hence the gym outfit she was still wearing...

She has had another baby since and is currently 9 weeks pregnant.

She says with the last baby she taught right up to the day before she gave birth

A Preggy Belly class...and intends to do so with this pregnancy as well...

She's 37 years old, a mom of nearly 3 and so fit and a motivation to everyone.

I am very proud of her...she is one of my *babies* someone I took from scratch and molded...she has been teaching every since..

I know had I never stopped her and suggested this path for her she would never have gone this route ( and she tells me this ) as she didn't have the confidence or belief in herself...

She is the most popular instructor at the gym she teaches at...

More proud I could not be.

Running with partners is GREAT

I have been so busy with *life* as a Nana I see I never updated my weekend run ...

I did a run last Saturday, 9km, was happy with the results as I beat my 5km time and ran the dreaded hills...that I had to walk up when I first arrived as I was feeling so bad.....within my running...like a beginner, like someone who was starting from scratch..once I got over whatever it was that was making me feel this way I have really felt like my old running self and enjoyed every second of pounding the pavement.

On Sunday I moved from my daughters house back to where my Mom, Dad, brother, sister in law and my youngest daughter live - here I have running partners which is great...

Yesterday late afternoon was our first run together...

Note my sister in law's *running shoes* ~ its like running flat footed, I think she is very brave as I love the protection I get from my running shoes which you cant get from this new craze.

I was very happy with myself yesterday....the route was a slight incline and then back down, no hills, doing this route I beat my PR for 5km ~ 30 mins...that's nearly 2 mins off my normal time with the hills route.

AND

I'm the oldest ~ my daughter is 24, my sister in law is in her 30's and me ~ 48 and I beat them both...by quite a way...not that I was racing them, but my pace was much faster and I felt like I was dragging my body when trying to run with them, so went off ahead.

My sister in law is a marathon runner and is doing a triathlon this Saturday...

So I was impressed with myself, this old duck!!! :)

Ran 8.7 km

53 mins

818 calories

20% fat

133-155 HR

Food wise am still sticking to Clean Eating...

Yesterday I did share a slice of cheese cake with my daughter when I took her out for lunch with a blob of ice cream, that must have been my biggest * cheat * in months!!

Monday and Tuesday in Cape Town

Didnt get to train on Monday, thought I would take a rest after my 10km run on Sunday...

Today ( Tuesday ) the wind was howling so thought I'd leave running and do skipping with a skipping rope and toning instead...running in the howling Cape wind up the hills is no fun...inside the house the sound of the wind makes me feel I have to hold on for dear life as going to be blown away...Parts of Cape Town are known for the wind and this is one of the parts where my daughter lives...the view is magnificent but the wind is a killer!

After doing 20 mins of toning with skipping in between for cardio I decided that my workout was not enough for me and that I *felt* like running...walking, anything but what I was doing..

So out I headed in the wind...parts of the route in the complex was not too bad, other parts were so bad I had to work hard to keep myself upright...but loved it...was so glad I went out...

Got home feeling so good...

I toned and did skipping for 20 mins...lunges, triceps and butt

Then ran for 5km

Burned 708 calories

HR 118 ~ 142

40% fat

Tomorrow and Thursday am not going to be able to train as have a busy schedule..so today was important for me....

Got a run in today...

Yesterday I saw on the weather channel that today ( Sunday ) was going to be a good day in Cape Town after days and days of rain, wind and clouds...So I knew last night already that today I was going to head out for a run....I had no idea what distance, but a run I had to have as I have been so busy this week I haven't been able to run besides on Wednesday when I did a 10 km and felt great...my own running self again...

I do think a few bloggers misunderstand my *I'm back* statement...

I'm still in Cape Town, its just that I felt like my old self again, hence the * I'm back * comment I left on my last entry. I will be in Cape Town until the 18 December....

This morning after I got dressed into my running gear I went up to my daughter who was still in bed feeding our new Princess and asked her to please take a photo of me in my running gear holding my precious bundle as I want to look back at this photo in the future and remember that I was a fit *Nana* someone who took care of myself....When she sees these photo's she maybe an adult herself and me a very old lady...I want her to see me as I was when she was born...

Today I ran 10 km in 1hr 7 mins....my best time for a while...even my 5km time was my personal best and the route has so many hills, would love to see what my time would be on a flatter route.

HR ~ 117-175

Calories ~ 1230 ( its those hills )

25% fat

I've become a lot stricter with my diet again...clean eating is what I am focused on, as its the way for me now with MS, but have decided to count points as well while on holiday to make sure I stick within the points allowed for me daily...I lost all my weight doing the Weight Watchers program so really have lots of faith in the program....when I return to Germany and have better access to the internet I will count calories and not points....

I've had such a busy week and although I have only trained 2x this week I am satisfied with doing 20 km this week as I trained a bit more last week and only did 17km.

I am BACK

I didn't get to train on Monday as my daughter gave birth to my 5th grandchild

A little Princess

Tuesday I was riding around to see to things and the weather was terrible, lots of rain and I don't like running in the rain...

So today ( WED ) was the first change I had to run since Sunday

And the weather was perfect...HOT, with lots of sunshine...

I'm so excited I could burst...

Today I did a 10km run without walking at any point

I felt myself from the moment I headed out till the very end...

It felt like the old me again, not the beginner who was struggling

This all started about 2 weeks before I left Germany and continued till my last run on Sunday where I felt good but still walked...

Not today

Today I ran up those horrible steep hills...and trust me they are steep so I run at a very slow pace, but its still running and not walking.

I am so thrilled to feel like me the runner again

My 5km time has also improved...today I reached 5km in 32 mins.

Today I also went on line to check the calories of my breakfast...I was shocked.

50g Organic Instant Oats

1 Tsp of Flaxseed and Omega 3 sprinkle mixture

1 Tsp Organic Peanut butter

2 tsp honey

Coffee with two tsp honey and banana

Half my calories are gone just with my breakfast and I am meant to be eating 6 small meals a day...which I have been doing....

I am going to start counting the calories for a while with my clean eating as I am concerned after reading Jillian Michaels book * Winning by Losing * where she insists that counting calories is so important...as does Bob Harper...

I have gained weight with not counting points or calories....and want to sort this out before its too late...trying to lose 10 kg's is not easy....

Otherwise I'm happy with my running ~ now need to find time to do my abs, squats and push ups again....

Ran 10 km

1 hour and 9 mins

Burned 1 188 calories

20% fat

HR - 139 ~ 173