Dec Holiday Survival Tips

December survival tips

  • Always wear sunscreen – best one to go for is the Nimue Sun – C SPF 40
  • Stay hydrated – drink at least 3l water per day
  • Plan ahead – plan what you are going to eat the next day especially when you are on the beach or doing a lot of driving etc.
  • Do not skip ANY meal
  • Keep active – go swimming, jogging, walking, beach volleyball, hiking, biking etc. just as long as you do something. Try and do a short 20min work out every day or every second day…example:

20 lunges

20 push ups

20 burpees

30 abs

Do the 4 exercises directly after each other and repeat the 3 times…be creative and add any other exercise.


Healthy eating on holiday:

    • Only eat what you truly want – don’t eat just because it’s in front of you
    • Do not skip breakfast – it kick-starts your metabolism for the day
    • Pace yourself – small amounts of food at each meal, don’t overindulge!
    • Indulge in summer fruit – example. Have a fruit platter at the braai
    • Have your cake! – don’t deprive yourself completely, have the cake, but not the whole slice!
    • Watch the alcohol – its empty calories and high in calories for example 1 glass of wine has the same calories as a slice of toast with peanut butter on
    • Buy convenience foods to take to the beach or wherever you are. Example is already made salads/fruit salads/protein meals etc. check out for ideas
    • Snack on raw nuts, biltong and fruit


  • Supplementation
  • Keep on drinking all your vitamins, fat burners and CLA
  • A convenient product to take with you every day is the USN Protein Fuel 25. Its an already made protein milkshake. So convenient on the beach. It makes sure you do not skip a meal when you are out and about!


I would like to thank you all for supporting me this year. I hope that you learned a lot about fitness and may you continue to stay focused and craving better results.

May you have a blessed Christmas and happy new year and looking forward to starting the new year with you all.

PS 28:7 The LORD is my strength and shield. I trust him with all my heart. He helps me, and my heart is filled with joy. I burst out in songs of thanksgiving.


Thanx to my awesome sponsors for backing me all the way! Nimue Skin SA, USN, Beauty Beyond Belief Salon and Vegeworth Salads. You guys rock!


Top exercises for weight loss

8 week Body Transformation

Download this 8 week intense training plan that will get you in tip top shape for summer.

8 week Spring Transformation by Anna

Cover profile of Anna Wood


Full name: Annemarie Wood
Age: 30
Occupation: Pilates Instructor and Personal Fitness Trainer
Hometown: Pretoria, Gauteng

Anna is no stranger to the pages of Fitness magazine, having made the top six of the 2010 USN Face of Fitness cover model search competition, and she was also featured in a recent workout shoot for the mag.

While she may not have won the Face of Fitness title and graced the cover of the January/February 2011 issue, Anna’s outstanding results on the competitive stage this year, her toned and lean bikini physique and her bubbly personality makes her the quintessential Fitness cover model, so we couldn’t hold out on featuring her any longer.

Anna’s love for being active and healthy stems from her passion for dance. She attained a BTECH dance diploma from the Tshwane University of Technology (TUT) in 2004 and then went on to become a qualified personal trainer and Pilates instructor. After a short stint in London, where she worked for Virgin Active London as a fitness manager, she returned home to South Africa to set up her own business, called Active Pilates, in the Pretoria East area. Anna is passionate about helping people reach their health and fitness goals, which she achieves through the Pilates and boot camp classes she offers and her one-on-one and group personal training sessions.

Outside of work, Anna’s passion for health and fitness continues to burn brightly. She is a fiercely competitive bikini athlete who loves to be on stage and compete against the best physiques in SA. And her self proclaimed “oozing love for the stage” certainly sets her apart from the other competitors, as her confidence and stage presence have made the judges sit up and take notice. Anna attributes this largely to her dance background and love for performing, which makes her “feel very comfortable on stage, whether it’s dancing or modelling”.

And this is clearly evident in her achievements on stage this year. Anna’s competitive resume reads like a seasoned veteran’s, yet she has only been competing for a year now. Her victories in the Bikini division came at the USN Millennium Gold Plate and the USN Rainbow Classic, where she also took the Bikini Overall title. Since then Anna has gone from strength to strength, placing well at other events, like a third place at the Miss SA Extreme competition.

This success has also paid off, as Anna is now a USN sponsored athlete, and is featured in a number of the company’s advertising campaigns. She is also taking the industry bull by the horns and getting herself out there, with a dedicated website and strong social media presence. Her website, offers readers great advice and tips on healthy living and achieving your fitness goals. She also celebrates the success of her clients on the website, sharing their stories with the thousands of people who visit the website for help and inspiration.

With such a dedicated approach to her career as a trainer, model and competitive athlete we are sure to see a lot more of Anna in the years to come. She has her sites firmly set on achieving her pro status one day, once she has excelled at provincial, national and World’s level, which is the next step in her competitive career. “My ultimate goal is to win everything I can and I can’t wait to tackle all of the exciting new challenges that await me in the years ahead,” she says.

Her love for performing arts and the stage, combined with her dance background means that Anna is even considering competing in the fitness division in years to come. So watch out South Africa, we may soon have a multiple discipline bodybuilding champion on our hands.

Anna’s eating plan:
04h45: USN whey protein shake.
Breakfast: Oats with a USN protein shake.
Mid-morning snack: Egg whites with cinnamon or biltong and almonds.
Lunch: Protein portion with a carbohydrate portion and vegetables.
Afternoon snack: USN whey protein shake with pineapple
Dinner: Protein portion with vegetables and salad.

Anna’s training split:
Monday: legs & shoulders
Tuesday: biceps & triceps
Wednesday: back & chest
Thursday: boot camp cardio
Friday: legs & shoulders
Saturday: cardio & upper body
Sunday: REST

Favourite exercise: boot camp type exercises, anything hardcore
Favourite muscle to train: shoulders & biceps
Favourite book: Redeeming Love- Francine Rivers
Favourite movie: The book of Eli
Favourite song to train to: Katy Pery’s E.T
Favourite cheat meal: oohooo a BIG chocolate chip muffin with jam
Favourite holiday destination: Flamingo Bay in Mozambique

What’s in Anna’s gym bag:
A USN protein shake to make sure I don’t skip a meal when I am on the rod, usn’s phedra cut for some serious energy, towel, gloves and the my good friend the “ipod”

Check out Anna’s healthy summer braai recipes on page XX, for tasty treats that will leave you fit and fab come New Years.

Squat and Press exercise

Dumbbell squat presses are unique since they are both for muscle toning and cardiovascular exercise. It is an exercise that involves numerous muscle groups in your upper and lower body, therefore burning more calories when performing it because this exercise targets multiple muscles. The exercise assists with functional fitness because the exercise mimics basic movements done in daily life like sitting, squatting, pulling, pushing, walking, reaching, or bending.

Download pdf – squat and press

The side plank exercise

Side plank is a body weight exercises that uses many different muscles. This is a core strengthening exercise that also has benefits for your side muscles and your back. It is easily modified to include additional benefits, making it a highly diverse and beneficial exercise. The exercise can easily be modified to suit beginners and advanced people.

Download pdf – Side plank exercise

Post race recovery

Post-race recovery

Article by Anna Wood for Live Life Magazine

It’s the day before D-day. Confidence rushes through your veins like a wild fire, for you know you have trained for this day like never before. You have planned everything down to the t, from what to eat the night before, how much to drink in the morning to what you’re going to wear for the ultimate race of your life.

This is a picture many can associate with. But what happens after you have conquered the ultimate race? Do you walk with pride in your heart for days on end while your every muscle twitches with aches and pains?

Knowing how to recover is just as important as to know how to prepare for a race. In order to understand how we can assist our bodies to speed up recovery we need to look at what actually happens to your body during a race.

Download the pdf – Post Race Recovery Article

Is BMI accurate

Article by Anna Wood for Live Life Magazine


At some point in our lives we have all tried to lose weight. Many of us are still struggling down this meandering weight loss path filled with obstacles, detours and ill-informed advice that never seem to get us to that “ultimate weight loss goal”.


In order for us to have a clear obtainable goal to focus on, we should start by asking the right questions. How much should I weigh? Is weight really the correct indicator of a healthy lifestyle?


Now the answer to this question is going to be very different from individual to individual, depending a quite a couple of variables. But in order to calculate a “healthy weight” it is usually done with a formula that takes into account your height to weight  ratio. This method is known as your BMI(Body Mass Index). But is BMI really the most accurate way for measuring whether or not you are over weight? Lets have a look at how BMI works.


Read more – Download the pdf – Is BMI accurate?

Anna in the Oppad magazine

Read more about Anna in the OPPAD magazine