USN Body Makeover Challenge

USN Body Makeover Challenge

The USN 12 Week Body Makeover Challenge is about Self-Improvement

The USN Body & Lifestyle Challenge is aimed at choosing the competitor who has made the biggest lifestyle change and is built on three pillars of success, namely ‘BEFORE’ and ‘AFTER’ photos, reports describing your changed lifestyle and body measurements.

You may enter as many times as you like for any one challenge provided no 12 week program overlaps with another. You will be judged based on the 12 weeks of your Challenge. Only the USN range of supplements may be used when competing in the Challenge (place all of your product receipts in an envelope and submit with your entry). You have to be 18 years or older to enter the Challenge.

Often the hardest part of achieving your lasting weight control goals is the ability to create the mental shift that is needed to develop routine.

You can have total control over the way you look by taking charge of the things that you do. Introducing forward planning and preparation into your lifestyle helps you to take charge over your habits and routines. By simply getting to grips with this concept, you can make your ultimate physique a reality. It is often the small changes that yield the biggest results.

Challenge Tips – Staying Motivated

FOLLOW THE PROGRAM

It does work! Don’t starve yourself, and make sure you don’t overindulge. As a tip to keep motivated, put a ‘BEFORE’ photo on your fridge, bathroom mirror, car dashboard and as a screensaver on your computer or smartphone. This way you will remember ‘WHY’ you are doing the Challenge. ‘BEFORE’ photos only have to be submitted at the end of your 12 week challenge along with your ‘AFTER’ photo

HAVE AN END GOAL

Establish a realistic goal to work towards on a weekly basis. Keep a diary and detail how you will achieve this goal over the 12 weeks to keep motivated

KEEP INVOLVED AND LOG YOUR JOURNEY

View the USN Body and Lifestyle Challenge website at least 2-3 times per week. E-mail USN weekly for advice and information sharing and remember to plot your achievements for motivation on a blog or in a diary and share your goals with your support group. Refer back to your records for effective trouble-shooting

PREPARE IN ADVANCE

Keep control! Plan your meals in advance and plan your training. Pack your lunch and snacks in a cooler bag to minimise temptation. Planning is the key to success, you will be more energetic and productive

PLAN YOUR EXERCISE

Understand what is required on a daily basis. If you have to miss a workout, maybe your going on holiday or you are on a business trip, refer to the HOME TRAINING PLAN for some creative training ideas or go for a jog

GET SUPPORT

Start a Challenge Group with close friends and family and surround yourself with positive, motivated people. Be accountable to each other, train as a team and share information, tips and successes along the way

TRAIN SMART

Take all of the opportunities you can to do a little more. Use the stairs instead of the lift, park further away from the shops and enjoy the walk, take the dog around the block in the evenings and play with the kids in the garden

SIMPLIFY YOUR MEALS AND BE CONSISTENT

Select foods that are nutritious and easy to prepare – KEEP IT SIMPLE. Prepare meals that everyone enjoys. Get the family involved at meal times and make sure you eat 5-6 smaller, well balanced portions daily

USE BODY COMPOSITION

A scale is not a reliable tool to assess your achievements. Get a body composition test done on a weekly basis by a skilled professional. Even if your weight stays the same, you will see that your fat mass is dropping and you are on your way to success!

USE YOUR RESOURCES

USN have a support service in place if you require assistance. Contact them on 086 1111 876, e-mail  on info@usnchallenge.co.za or log on to http://www.usn.co.za for motivation, tips, information, success stories and more!

CHALLENGE TIPS – CHANGING HABITS

Habits are usually formed over time, and many people become attached to their habits as a norm. By changing one task daily, you can change ‘bad’ habits to ‘good’ habits in a shorter time period.

Firstly, you need to understand your ULTIMATE GOAL. This is the one task or project that you want to complete. In this case, it is a lifestyle shift.

Use your information to form part of your WINNING REPORT on your Challenge.

HAVE AN ULTIMATE GOAL

Understand your reason for entering the Challenge. Be excited about the journey and embrace the changes required for success

COMM IT TO ACHIEVING YOUR GOAL

Make a personal commitment to your goal. Put this in a diary or blog, re-read it daily and share your successes. I wont just say it….I will do it!

I AM ON MY WAY TO SUCCESS

I know what I am doing is great! I am sticking to the program and making good habit a lifestyle

EXCELLENCE IS AN ACT

Understand that you need to give certain habits up. Routines and lifestyle choices will change for the better

CELEBRATE YOUR VICTORY

You can succeed. This is not the end of the road, only the beginning of a new Challenge. Live your new goal, and embrace your new habits

  1. I wane do this 12 week challenge*

  2. Hi Claudine, ek gym saam met Ingrid en is nou net klaar met die 2e week van oefen. Dit voel goed! Kannie wag om met Cardio te begin nie…🙂 Moet ons nou in week 3 die gewigte swaarder maak of werk ons nog op 60% intensiteit?

    Groete!

  3. Well done. You have to adjust the intensity of your lifting as you progress and get stronger. If you feel that you are not doing a 60% of your maximum effort go heavier. You can never end up lifting to heavy😉 just don’t try to lift your MAXIMUM effort first time round. That can lead to injury and that is the last thing you want. Focus on form that is the most important! Let me know if this is clear.

    To happy training,
    Claudine

  4. could someone help me wot is the id number i have to put when filling the form out?

  5. Starting this week once snows gone and I can get to the gym. Going to plan it all out tomorrow any tips on what exercise to follow can I use parts of the live fit as I’m on week 6 of that?

  6. How do I enter the 12 W/C?

  7. Hi so we just bought our 12 week transformation pack and after reading all this i am more excited than ever before , we are from Namibia , and already gym 5 times a week(back and chest, legs,abs,cardio and biceps and triceps) , (but no diet yet ) This inspired me so much thank you🙂

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