Legends Lifestyle Centre - Wellness Centre, Family Wellness Centre

Click here

The 12-Week Challenge has been introduced to provide an incentive to get back in Shape for the New Year, and kick start you into a routine of exercise and healthy eating. The program is focused on a sustainable plan which can be adopted beyond the initial 12 weeks leading to a steady progression and maintenance of your goal. Entry into the Challenge is at no cost to members of Legends Lifestyle Centre as well as Residents of Clifton Hill Estate. Each Entrant will receive an initial Assessment including, Weight, Body Fat Measurements as well as Before and After Photographs.

To assist you with your training a schedule of Group Training Classes has been drawn up for everyone to attend however (See below). Contestants are not obliged to attend these neither are they limited or restricted to attending a certain number of classes. Contestants may take part in as many or as few classes as they wish.

On completion of the 12-weeks each contestant will receive a further Assessment and the winner of the R10 000 prize (R5000 cash and 3 months Personal Training) will be determined by the contestant with the greatest improvement in body weight, fat percentage and physical appearance thereby, opening up the contest to people other than those merely wanting to lose weight.

	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday
5h15 - 6h00	FITNESS TONY		FITNESS TONY
6h30 - 7h30		AQUA JEANETTE		AQUA JEANETTE
7h30 - 8h30		AQUA JEANETTE COMBO TRAINING CATHY		AQUA JEANETTE COMBO TRAINING CATHY		BOOTCAMP (join between 7 & 9)
8h00 - 9h00	BODY CONDITIONING CLAIRE				BODY CONDITIONING CLAIRE

16h15 - 17h15		YOGA BINDU

17h30 - 18h15		BOOTCAMP MARK		BOOTCAMP MARK
17h45 - 18h45	AQUA JEANETTE		SPINNING PIERRE	AQUA JEANETTE
18h15 - 19h15				PILATES DEE

Most classes are 45min to 1 hour

Saturday morning Bootcamp (Start anytime between 7am – 9am at your convenience)

It is suggested that Contestants attend at least 2 group training sessions per week as well as doing a further 3 x 30 mins sessions of high intensity cardio or super-circuit per week.

Personal Trainers are available for those wanting to really maximize their results and it is even a good idea to book 2 or 3 sessions with a trainer if you feel you need extra assistance in the gym or to just get you on the right path with a more personalized training program.

For those wanting to use the 12-week challenge to focus on their eating habits, a detailed eating plan – including a 3 day detox plan – has been listed below. This is a healthy, sustainable eating plan designed to lose weight steadily. If you need further assistance with this please speak to one of our Personal Trainers who will be glad to give you a few helpful guidelines on the eating plan and/ or any supplements you may be interested in.

Click here

3 DAY DETOX EATING PLAN

	DAY1	DAY2	DAY2
BREAKFAST	-125ml (1/2 cup cooked) oats -1 tsp (5ml) raw honey -2 small plums	-40g high fiber (low GI) cereal -125ml (1/2 cup) low-fat milk -125ml (1/2 cup) sliced strawberries	-40g low GI Muesli -175ml low-fat plain yoghurt -3 apricots
SNACK	-250 (1 cup) herbal tea (caffeine free) -175ml (3/4 cup) low-fat yoghurt (plain) -2 tsp (10g) chopped nuts	-250ml (1 cup) herbal tea (caffeine fee) -125ml frozen mixed berries in -125ml low-fat plain yoghurt	-250ml (1 cup) herbal tea (Caffeine free) -2 small kiwi fruit, sliced
LUNCH	-250ml (1 cup) Minestrone soup -1 slice low GI bread (Wholegrain) -1/4 avocado pear -medium apple	-Mixed salad platter: 6 baby tomatoes, 4 slices cucumber, 2 baby carrots, 5 button mushrooms, 1 lettuce leaf, 30ml (2Tbs) low-fat backed beans, 5 baby mealies	-25ml (1 cup) homemade split pea and vegetable soup -1 slice rye-linseed bread (low GI) -30g (2Tbs) low fat hummus -Sliced tomato
SNACK	-250ml (1cup) herbal tea (Caffeine free) -125ml (1/2 cup) fresh fruit salad	-250ml (1cup) herbal tea (caffeine free) -12 grapes -4 pecan nut halves	-250ml (1 cup) herbal tea (caffeine free) -medium nectarine
DINNER	-1 medium sized grilled salmon fillet topped with basil and lemon slices -1 small sweet potato -large mixed salad with lettuce, baby tomatoes, cucumber, celery, red onion & yellow peppers -5ml (1 tsp) olive oil and vinegar	-1 grilled chicken breast, cut into stir-fry strips -2 cups (500ml) stir-fry vegetables + 30ml (2Tbs) butter beans -215ml (1/2 cup) brown rice and lentils	-1 medium sized kingklip fillet poached with fresh thyme and lemon juice with -2 tsp (10ml) chopped cashew nuts -1/2 cup (125ml) cous-cous cooked -2 cups (500ml) roasted vegetable medley

Click here

7 DAY EATING PLAN

	BREAKFAST	LUNCH	DINNER
MONDAY	-30g bran cereal -175ml fat-free milk -15ml raisins	-120g skinless chicken breast -salad greens Salad dressing made with: -1 tsp lemon juice -mixed herbs	-Macaroni cheese with ham and tomato -80g tomatoes chopped -50g lean ham, chopped Cheese sauce made with: -5ml corn flour -100ml fat-free milk -30g low-fat cheddar cheese
TUESDAY	-1 boiled or poached egg -1 slice whole-wheat toast -1 grilled tomato	-1 seeded bread roll -1 slice lean ham -1 tsp mayonnaise -cucumber and tomato	-1 grilled skinless chicken breast -100g cooked butternut -100g cooked broccoli
WEDNESDAY	-30g unsweetened muesli -175ml fat-free yogurt -1 peach	Spinach and chicken pasta salad made with: -80g cooked durum wheat pasta -50g chopped baby spinach -60g shredded skinless chicken breast -20g walnuts -20ml low-fat mayo	-120g grilled white fish -150g cooked carrots and green beans
THURSDAY	-1 slice seed toast -60g fat-free cottage cheese -1 slice tomato -1 tsp grated cheddar (spread cottage cheese on toast, add tomato, top with grated cheddar and grill)	-100g tuna (in brine) -2 tsp mayonnaise -1 brown pita bread -cucumber slices	-120g grilled lean beef steak Potato and mushrooms made with: -100g cooked baby potatoes --20g pepperdews -garlic to taste -50g chopped red onion -100g garlic baked tomatoes -50g garlic baked mushrooms
FRIDAY	-30g bran cereal -175ml fat-free milk -5 sliced strawberries	-1 medium baked potato -30g fate cheese -salad greens Dressing made with: -1 tsp olive oil -1 tsp vinegar -mixed herbs -10g pecan nuts	Spaghetti bolognaise made with: -120g lean mince -chopped tomatoes -chopped onion -garlic to taste -3/4 cup cooked spaghetti -1 small salad Dressing made with: -1 tsp olive oil -1tsp balsamic vinegar
SATURDAY	-2 scrambled eggs -1 slice seed toast -2 Tbsp baked beans -1 pear	Lentil salad made with: -50g shredded lettuce -50g chopped tomato -50g cucumber -50g sliced mushrooms -50g cooked brown lentils -10ml olive oil	Chicken stir-fry made with: -100g chicken breast strips -5ml sunflower oil -1 cup of stir0fry vegetables -3/4 cup brown rice
SUNDAY	-1 slice whole-wheat toast Grilled onion mix made with: -10ml olive oil -50g fried mushrooms -50g fried tomatoes -50g fried onions -1 naartjie	-1/4 medium avo -sliced tomato -60g fat-free cottage cheese -4 provita crackers	-100g grilled salmon Roasted vegetables made with: -90g cubed sweet potato -90g cubed butternut -50g sliced red pepper -50g green beans -5 black olives -garlic to taste -10ml olive oil (cover with tin foil and roast at 180)
Daily tea-time snacks:	-1 fruit (e.g.: apple, banana, naartjie, orange or plum…) -175ml (3/4 cup) fat-free yoghurt -Tea or coffee sweetened with xylitol sugar -handful of pecan nuts