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FEBRUARY 2009
UPDATE: WHAT HAVE SOME OF OUR 2008 FITNESS CHALLENGE PEOPLE BEEN UP TO?
Well here is Stiaan Avenant. Now joined Muse Management and I'm sure he will be doing really well in the modelling world. Click here to have a look when Stiaan started off with the Fitness Challenge in 2008. Get inspired! All the best Stiaan!

AUGUST 2008

Hi jou mooi ding.

Weet jy bern ek dink ni eek is gemaak vir die fitness indstry. Ek kry dit nie reg om reg te eet met maagseer die treatmill loer vir my. If i just knew why i feel this way, My nommer 8 jean hang nog voor my kas se seur. Ek kyk so op na jou when you do something you go full out i dont. Ek dink jy ie die wonderlikste mens op aarde en jy help so baie mense hulle doele bereik.

You will always be in my thoughts.

God Bless
Liezel Du Plooy

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AUGUST 2008

Hi All,

Firstly I want to thank Bernie once again for being such a big part of my life. You have inspired me in so many ways. For the first time in a very, very long time I'm proud of who I am. Personally my whole life has had a transformation and trust me it has been a transformation for the better. Now all that is left is to set my next goal and of course to reach it.

Secondly, I would like to congratulate each and every one of you in archiving such fantastic results. You took the challenge and by doing that you have taken control of your life and your health. The transformation that you have gone through has inspired me even more after Saturday night.

You have set your goal and you have archived more than a lot of people could ever dream of archiving.

Just remember: Don't underestimate the power of change. Keep setting the next goal but most importantly enjoy what you are doing

I'm proud to have been part of this challenge.

I wish all of you many more happy results and sincerely hope that you'll keep in contact.

God Bless
Desireé lotriet

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AUGUST 2008

Hi!

Congratulations to each and everyone. . . you all looked amazing on Saturday night! Then, especially to the winners, you're an inspiration to us all!

Good luck on the road forward and wishing you all the best in maintaining and improving even more. It's a difficult road but definitely one that's worth it …

Hope to see you all at the beach photo shoot in December!

Marizanne Maritz

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AUGUST 2008

Thank you for your e-mail Desiree.

It was great to see you all Saturday. We all looked the part. We all transformed into different people! well done to all.

Congrats to all the winners (3rd , 2nd and 1st ) But keep remembering we all were winners !! (come to think of it, we were all losers. . .FAT LOSERS!)

Have a fantastic week and hope we see again.

Regards
Charmaine Claassens

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AUGUST 2008

Hi guys!

I hope everybody's final weigh in went off well! I'm sure everybody is looking and most of all feeling great.

I've attached some pics - just for laugh before the stress on Saturday. :) Sorry didn't have everybody's pic.

Keep well and see you all Saturday 23rd August!
Darren

 

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AUGUST 2008

Hi to all

Well I guess 'D' day is almost here. I hope you all are doing well and getting your sexy bodies ready for the 23rd.

Looking forward to see you all and what we all accomplished! In advance I'd like to say WELL DONE TO ALL.

Enjoy your week.
Charmaine Claassens

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AUGUST 2008

Aahhhh ok :)

Just trying my luck. Either way Stiaan and I are so glad that we came to you. It really has changed our lives in such a good way, and it's showed us it's never too late to change your life.

Darren Spinas

JULY 2008

Thank you so much - I do understand completely - and yes so excited you will not believe it.

This experience has been and is still going to be amazing. When my old friends and family see me they cannot believe the transformation, except my little marshmallow Easter egg friend - she has broken the friendship as she feels I have taken this too far. Anyway - I am healthier and have some really great friends like Rochelle. I feel great when I can play with Scot in the garden and feel great - when I can wear sleeveless tops and see what my arms look like.

Without you I could not do it and nobody can take it away from me...... Marcel and I were chatting in the gym on Saturday - when people ask you what quick fix do you have for me how did you do it - well. . .

Anyway 4 weeks and doing great!

Hope you feel much better and good luck for JHB.

Thanks for everything!
Mandy J

18 JUNE 2008

This describes you to the T, thank you for your inspiration, seeing you this morning made me feel better. I am going to-do the menu now.

Standing for what you believe in regardless of the odds against you,
and the pressure that tears at your resistance
...is Courage.

Keeping a smile on your face when inside you feel like dying,
for the sake of supporting others
...is Strength.

Stopping at nothing and doing what's in your
heart that you know is right
...is Determination.

Doing more than is expected, to make another's life a little more bearable,
without uttering a single complaint
...is Compassion.

Helping a friend in need, no matter the time or effort,
to the best of your ability
...is Loyalty.

Holding your head high
And being the best you know you can be when life
seems to fall apart at your feet,
...is Fortitude.

Facing each difficulty with thoughts that
time will bring you better tomorrows,
And never giving up...
...is Confidence.

Have a great day!
Rochelle

23 MAY 2008

Dear Competitives

I have to agree with Darren, it is great to get some inspiring words from a stranger. Although we are competing in a competition , remember WE ARE ALL WINNERS.

Lets give it our best the last months!!

Good luck!
Charmaine Claassens

23 MAY 2008

I must say that these words are so great and are an inspiration especially coming from someone you don't know. It just shows how just saying something good to a stranger that doesn't expect it can mean the world of difference when it comes to encouragement.

Tx for the great words.
Darren

22 MAY 2008

Dear Bernie and All my Competitives,

Firstly I would like to thanx you, Bernie, for all your patience, not just for me but for all of us. You have become such a BIG part in my LIFE, and as you know by now you are my very own Idio. All I can do is Thank You, Thank You can never describe how much I appreciate all you have done for me.

* Your positive attitudes towards my bad days and of cause my good days.

* Always inspiring me to do better than the previous day

* Not allowing me to give up on myself (which I tend to do without an effort)

* For always replying my nagging e-mails

* and last but not least for helping me the best way to transform the way I have to-date (3 more months of HARDDD work).

For the first time in a very, very long time I’m starting to feel great about myself again. And this challenge is worth all of it.

To all my Competitives,
It is great to see your Before & After photos. It good to know that someone else is in the same boat as me – with the good & the bad days. Your transformation has inspired me so much, you are all looking great.

As I don’t have any contact details of any of you, I’m adding to this mail a small message for some of you:

Mandy J
This is not fair where is your after pic, PLEASE make time and get your pic to Bernie, I’m dying to see your after pic, and I think the other too – hehehe.

Charmaine
I hope you are well now. You are looking gr8t. Please start listening to your body, to be burnt out is also not worth it.

Stiaan
I see your 6-pack is coming along, keep them building 3 more months to go.

Phillippi
WOW girl, I’m so proud of you, you are looking fabulous. The difference is soooo, sooo obvious. Just keep it up.

Darren
I must say I do like the tan, your 6-pack is getting there to. As I said to Stiaan, 3 more months to build them.

Rochelle
WOW, WOW, WOW what a difference. Well all I can say is that you have me back on my depression pills – hehehehe. Your transformation is absolutely stunning (I wanna look like that too – hehehehe ok, I’m getting there slowly but surely).

Sharon
Girl, you can see your body transforming. I wish you luck and a lot of weight-loss. Just don’t give up!!!! Go girl, go.

Cindy aka Babyshoes
I want your defined muscles – but then of course you know that.

To all the others, come on guys get the pics in. It is unfair of you to keep us in such suspense.

Wishing you all the best of luck for the last 2 and half months, stay true to yourself and always remember the “GOLDEN RULE – 80% is what you eat”

Best Regards,
Desireé Lotriet

Good day Bernadette

I trust you are very well. Once again sorry for cancelling my appointment on such short notice Saturday.

As I explained in my sms, I have asthmatic bronchitis and need to take it easy. I did not listen to my body when it told me to rest a little. This was already before the SAD half marathon 1 May. I took part and put a huge amount of pressure on myself. Shortly after the SAD I got sick. (Finished it tho !! 2h 20 min) But I still did not rest !!

Anyway, I was in bed most of the weekend and I am feeling much better today.

I have to go back to see the doctor at the end of the month for lung function tests. I seemed to have problems with my asthma when running. I have not used any inhalers since primary school. But the doctor wants to check to make sure all is in order.

Anyway , here is my pictures. I have not lost as much as I wanted, but was thrown off my program very much due to falling ill.

My next appointment is 30 May. I hope to pick up the pace and loose more!

I will have to , the others are looking great !! Well done to all of them , and you for advising them in such and excellent manner.

Have a great day!

Regards
Charmaine Claassens

Beste Bernie en Riaan

Ek kan nie glo die tyd het so gevlieg van daardie Maandag aan af nie. Ek herleef nog elke dag oomblikke van die aand en dinge wat gese is. Ek moet julle geluk wens met 'n baie goeie en motiverende presentation. Dit is so lekker om met mense te kan gesels wat reeds "die ding gedoen het". Ek dink almal wat op 'n transformasie plan is het 'n geweldige behoefte aan ondersteuning deur mense wat reeds daardeur is en wat weet waaroor dit gaan. Ons moet dit asseblief in die nabye toekoms weer doen.

Ek ervaar die Challenge baie positief. Ek kan nie glo dat dit so maklik is om gewig te verloor nie. Ek gee glad nie die eer aan myself nie want sonder Bernie se eetplan sou ek dit nooit kon reg kry nie. Ek het al vele diete en eetplanne probeer maar die hoeveelhede groente en vrugte het my pogings elke keer laat vaal. Vir die eerste keer eet ek kos wat "met my werk". Ek voel goed, my vel is mooi en ek het soveel energie. Ek word nou in die oggende wakker voor die wekker afgaan en dan is ek reg vir my oefensessie. Dankie Bernie dat jy jou kennis en tyd met ons deel. Jy het nou maar net bewys dat 'n mens nie jouself hoef te straf met onrealistiese eetprogramme nie. Ek hou van eet en die feit dat ek elke twee tot drie uur "moet" eet, en lekker eet daarby, is vir my wonderlik.

Die grootste bonus is dat my chocolate ook ingewerk is!! As ek in die winkelsentrums loop, wens ek ek kan elke vet mens aan die skouer kan vat en vertel hoe maklik dit is om jou lewe te verander.

Sodra mens begin resultate sien, is dit net soveel makliker om sterk te staan voor versoekings en jy hanteer moeilike situasies baie beter. Ek het nou gekrimp van 'n no 18 na 'n no 12 en die reaksie van mense/vriende wat my lanklaas gesien het, is ongelooflik.

Ek kan nie wag om in Augustus op die verhoog te klim nie! Ek weet ek gaan die beste ek wees en ek sien vreeslik uit daarna.

Vir almal wat saam met my op die transformasie paadjie is wil ek net se: As jy vir jouself se "ek kan" dan is jy reg, en as jy vir jouself se "ek kan nie" dan is jy ook reg. Besluit self wat die uitkoms van jou droom gaan wees!

Groete
Phillippi

Just wanted to thank you for last night, it was worth every single cent. I am telling you I am going to kick ass! I was so hyped that I couldn't sleep and got up for gym at 4am this morning and has a mean work out. I cannot believe how different Phillipi and Rochelle look even after a few kilos, is it possible I don't see myself in the same as changed as they are. I don't even ask myself anymore is it possible - I know it is I just cannot wait for it to happen. Just a question you spoke about the fruit and the sugar, remember we changed my snack in the morning to a fruit, protein shake and flax seed oil everyday I have this - is it ok.

You know when Riaan spoke about being able to to feel it and visualise it. I must tell you I can relate I get butterflies in my tummy at the thought of August!!!!! And of course my little Easter egg friend doesn't say anything she doesn't even say that she can see a few kilos shed. Anyway we will show her.

I want to tell you how you have changed my life and how excited I am about this process. I won't let you down I will be on that stage in a bikini maybe not this year but def next year - with one mean set of arms. Everyday I look at me arms and cannot believe it.

Anyway there is also thanks to Lairen for referring me onto you.

See you tom.

Motivated Mandy!

Hi Berns,

I would just like to thank you so much for last night, yourself and Riaan are true role models and such inspiration. I can only admire and dream of being that way. My brain has not stopped since last night and I have gone back to the notes. I need you to please help again with the diet. I must be honest in saying that I am pretty much like Riaan there were I do a bit of improvising probably to my own detriment and that is why I am not seeing the results as I know that I train 6 day's a week and there is no problem, I am however a prisoner of my eating habits. (I think you should get a cup of coffee this is going to be a long e-mail.)

1. My morning starts at 04h15 / then it is up with a cup of coffee and 50 ml of skim milk ( no sugar and no sweetener) / I have my Mega 2000 multi vit / thermo fat burner / 1/2 NOS and leave home at only have fat burner here, your body won't absorb the multivit on empty, so take that with next meal 05h15.

2. Monday is weights / Tuesday is cardio / Wednesday weights /Thursday is cardio / Friday weights / Saturday 1 hours cardio and abs and Sunday rest.

3. After training in the morning / empty stomach I have my first meal at 08h00 / Your whey protein / 2 scoops a small banana and skim milk (250 ml) after that I have 1 capsule HOT / 1 x Slow Cal / 2 x flaxseed capsules and L-Glutamin in my shake. That is good.

4. At 10h00 I have youghurt and berries / 10 berries and 1 x cup of Woolies Fat Free Yoghurt. Good.

5. Lunch is at 12h15 here I have a wrap with tuna and salad OR 150g Chicken breast with asparagus and sweet potato or rye bread with cottage cheese and AVO / 1 x quarter AVO / my 1 x thermo / 1 x hot again and 2 x flaxseed. That's good.

6. At 14h00 / 14h30 / I either have an apple with 10 Almonds / love almonds OR those protein bars I make or a protein bar of some sort ( i need quick things in the afternoon that does not take much prep. All good

7. At 16h00 / lately I have tried to take a shake or a chicken breast and asparagus or something like that but usually a shake as at 17h00 I do Powerplate and Pilate's which makes me very hungry. This is were I am not getting it right as
my next meal is now at 20h00 / 20h30 and this is when I just don't know what I am doing. I do powerplate every second day which causes me to be home very late. You must get in another protein shake after the power plate and pilates.

8. 22h00 is usually bed with a cup of green tea and lemon.

9. Please could you help me with what my heart rate should be doing 45 minutes cardio / I am 35 years old to work it out, 220 - your age x . 65 so it must be 120 beats per minute

I really enjoy egg white omelette's so I am not sure if I can make that late at night. Yes, that is good, but still have your shake after power plate and then 1 hour later you can have the omelette , will change your diet and fax again, just for now answering the questions

This is the honest truth, so please can you re-send me my diet again and I will stick to it like glue, I do make the pancakes you gave me so let me know when I can eat that, I need quick and easy things and sometimes I don't have an micro or so to heat up things in the afternoon. Riaan mentioned last night that he eats cottage cheese with corn chip or something not sure on that but it sounded nice. Will work it in for you.

I realized last night that the challenge is definitely on! and the competition is going to be tough but I am hanging in there like a bulldog, if this is the last thing I do on planet earth it is going to be to get this eating right and understand my body.

I want to be 72kg at the next weigh in so please, your help is so needed.

I am so sorry for the long e-mail but I do know you understand.

I look forward to hearing from you and THANK YOU ONCE AGAIN FOR EVERYTHING YOU DO, NO WORDS COULD EXPRESS MY GRATITUDE. You know you are welcome !!! :)

Have a great week.

Warm Regards
Rochelle Coetzee

Dis met oorweldige blydskap dat ek vir jou dankie sê vir wie jy is en wat jy vir mense doen. Jyt gisteraand in daai show gesê dat jy besluit het jy wil en gaan iemand wees.

Skat - JY IS DIT! 200%
Gisteraand was maar nou the ultimate push vir my, ek het vir Riaan ook n epos gestuur, daai man kon dit doen almal doen dit, hoekom kan ek nie?

Dis iets wat ek soek. en ek gaan nie my kop daarvan afhaal nie, ek moet sê, al waaroor ek nie aldag seker is nie, is hoe swaer, hoe reps en so aan, ja ek het jou reps op die program, maar hoe weet ek.... hoe swaar.. dalk kan jy my nog net een keer sê? Jammer :-)

Ek is ongelooflik gemotiveerd en ek bedoel ditek gaan my kop op n foto plak in die kas... ek gaan.

Jys n helse mense Bernadette ek glo vas, n engel wat god gestuur het om ons klomp te kom help1 ek moet sê

Liefde Lairen

Hi Bern

No changes to anything since I emailed my measurements to you - except I weighed myself today and I am 0.4kg up on my last weight. But I know it has been a bad month for me with stress and cravings for complex carbohydrates.

I don't know if Taryn has emailed you: she has not received a programme yet
Her measurements are: Waist = 92cm, hips = 109cm and top thigh / hip = 110 cm.

PS - Clearly I am battling this month compared to January. I am not going to increase the calories - I feel that this is just an adjustment period for my body / plateau time for the first time since November. I would rather push through. The cardio is going slow - I am having a LOT of joint pain in my ankles and knees and feel like I am walking on broken glass at times. Either too little omega oils - which I have now increased or I need to find an alternative cardio to trying to run / walk. Last night Taryn and I did a distance of 4.8km on the road. Mostly walked but a nice easy run when we did run - I could have done more cardio wise (surprised at my level of fitness) if the ankles were not so sore, Taryn could not do more running - her fitness is too low. I am trying to build that up for her - but she is inherently lazy and stops the minute she feels any sign of exertion. That lovely pain/ burning you get when working the muscle - well she stops at that point because of it - trying to motivate her through that as it is only the start of the muscle really active.

I think I need to take the cardio outdoors with Taryn as she gives up too easily in the gym (5min tops at a snail pace) on all types of machines saying they are uncomfortable or too hard or a multitude of other excuses. At least on the road if I am ahead of her she has to catch up, or I can get her doing intervals between blocks type of thing.

Suggestions for motivation apart from a Chelsea bun dangling from a stick in front of her?

Tonight we have Capoeira so that will be an additional cardio session, probably tomorrow or Saturday as well.

Taryn has only been working on this now since the 12 February when she got back from leave - so it is early days yet for her.

Will keep you updated with more as I go along.

Thanks
Tracy Farndell

On your side, I want you to change your shake, no more Evox, it has too much sugar, use one that only has whey in it, because it means it has no soy, egg or milk in it. Make sure you get 1 tbs of flax oil in then in the morning, and not just ½, this is very important and add 50g biltong or another protein shake to your first snack.

Rest should be good and then just focus for one week on eating like that and let me know by next Friday what your weight has done. And then just to continue on the training for a week. You will also need to go back on the Hydroxycuts.

In the end it is not about the money, it 's about setting a goal and working towards it, but most of all, it is about wanting to change. Stress happens, but if we focus and we take control over one thing in life, it leads to more discipline in other areas of our life. If you crave sweet stuff, have a super shape protein bar as one of your snacks or drink hot chocolate lite at night, that should also help

Get stuck in there again girls!
Bern

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