For the love of swimming, cycling and running!Friday, February 7, 2014
I am about that life
Finished my first cycle tour...the wind was terrible but I loved every moment...Now I need to work on speed, and not hold on sooo tight on the handlebars.
Slowly but surely...Time in the saddle...one ride at a time!
Monday, March 19, 2012
Classes back to back
You know when they say be careful what you wish for cause it might come true...I have been hungry for an afternoon and morning slots cause they have familiar faces and generally people who usually spin who can give you feedback, ultimately one should improve from that...Well, one the instructors is not well to take his slots and guess who they have asked to stand in...ME! This instructor has been instrumental on this journey for me and he is my mentor...imagine...
Lord, this is for your glory and not mine....take over!
Lord, this is for your glory and not mine....take over!
Wednesday, March 14, 2012
Tuesday, March 13, 2012
Look after your heart
I love the internet, I surf all the sites I deem usefull especially the credible health ones like http://www.health.com/health
Here is an interesting read re: foods good for your heart...enjoy :)http://www.health.com/health/gallery/0,,20307113,00.html
Here is an interesting read re: foods good for your heart...enjoy :)http://www.health.com/health/gallery/0,,20307113,00.html
Monday, March 12, 2012
I've been thinking...
I have been thinking about ways of making my advice to people more structured and focused and maybe track if they have followed it...but then the thought dawnes on me that people ask you advice but they don't have to take it...so I will use this platform to 'advise'
I have been asked a lot for eating plan advice, healthy eating habits and all that...here is what I told the latest asker:
Hi XXXXXXX (name withheld)
Well, there is no quick fix to trimming excess fat…it is 80% what you eat and 20% exercise (walking for 30 minutes daily), start small if you don’t exercise at all, unless you have a good metabolism you can get away with eating a lot and exercising little but you would stand a chance of having high cholesterol and thin which is also not healthy.
Often when people ask me for advice either on an exercise plan or eating plan I challenge them to think about the main reason why they want to lose the weight. If your ultimate goal is weight loss then you will fall prey of the yo-yo dieting plans which result in your weight loss also yo-yoing.
It should be something you want to do for yourself because it has lasting benefits and health benefits. It is good for your heart and generally good for your wellbeing.
Now, enough of the lecture. I joined weigh less over 10 years ago and they taught me how to eat healthy.
I have attached a more structured eating plan that will give you more or less what to eat but I find I get bored with following a plan, I should rather know what foods are good for me and which ones aren’t. There are good fats and bad fats etc.
What I would recommend you do is to make your portions smaller, your stomach will take 2 weeks to shrink and get used to the new eating habit
Your daily plan should be:
5 Carbohydrates (bread, rice, potatoes, corn, cereal, crackers)
2 fruits
2 milks (yogurt, milk for cereal and coffee)
3 fats – (avocado, butter, oil, salad dressing,
3 proteins (meat, cold meats, biltong, eggs, cheeses, fish)
Water – 2liters a day (this is 4 glasses of water) – try and replace your juice, fizzy drink intake with water, just plain water. Some people struggle to drink plain water, add a slice of lemon to dilute the taste.
Before you change your eating plan, weight yourself with minimal clothes on (don’t use a bathroom scale, they are not consistent), maybe at gym. Try and choose 1 day a week that you will weigh yourself, around the same day. Also measure yourself cause you start losing centimeters before weight.
Most importantly, change your mind set with food – we are brought up differently, when we celebrate or mourn – we EAT and we eat all the wrong foods. For example the veg portions are meant to be bigger than the starch portions but we are brought up eating the other way round, the rice is the larger portion on the plate than the veg.
Interesting read: http://www.health.com/health/gallery/0,,20475957,00.html?xid=healthyliving03072012-templateA
Good luck dear
I have been asked a lot for eating plan advice, healthy eating habits and all that...here is what I told the latest asker:
Hi XXXXXXX (name withheld)
Well, there is no quick fix to trimming excess fat…it is 80% what you eat and 20% exercise (walking for 30 minutes daily), start small if you don’t exercise at all, unless you have a good metabolism you can get away with eating a lot and exercising little but you would stand a chance of having high cholesterol and thin which is also not healthy.
Often when people ask me for advice either on an exercise plan or eating plan I challenge them to think about the main reason why they want to lose the weight. If your ultimate goal is weight loss then you will fall prey of the yo-yo dieting plans which result in your weight loss also yo-yoing.
It should be something you want to do for yourself because it has lasting benefits and health benefits. It is good for your heart and generally good for your wellbeing.
Now, enough of the lecture. I joined weigh less over 10 years ago and they taught me how to eat healthy.
I have attached a more structured eating plan that will give you more or less what to eat but I find I get bored with following a plan, I should rather know what foods are good for me and which ones aren’t. There are good fats and bad fats etc.
What I would recommend you do is to make your portions smaller, your stomach will take 2 weeks to shrink and get used to the new eating habit
Your daily plan should be:
5 Carbohydrates (bread, rice, potatoes, corn, cereal, crackers)
2 fruits
2 milks (yogurt, milk for cereal and coffee)
3 fats – (avocado, butter, oil, salad dressing,
3 proteins (meat, cold meats, biltong, eggs, cheeses, fish)
Water – 2liters a day (this is 4 glasses of water) – try and replace your juice, fizzy drink intake with water, just plain water. Some people struggle to drink plain water, add a slice of lemon to dilute the taste.
Before you change your eating plan, weight yourself with minimal clothes on (don’t use a bathroom scale, they are not consistent), maybe at gym. Try and choose 1 day a week that you will weigh yourself, around the same day. Also measure yourself cause you start losing centimeters before weight.
Most importantly, change your mind set with food – we are brought up differently, when we celebrate or mourn – we EAT and we eat all the wrong foods. For example the veg portions are meant to be bigger than the starch portions but we are brought up eating the other way round, the rice is the larger portion on the plate than the veg.
Interesting read: http://www.health.com/health/gallery/0,,20475957,00.html?xid=healthyliving03072012-templateA
Good luck dear
It's been a while hey!
Well, I' out of hibernation now...off to 2012 I go...
I started my spinning classes at the beginning of Feb and I am loving them. I am realising that I am a spinnaholic and I enjoy teaching in all its forms.
One class a week for now but with time...I will have more.
Challenges: choosing music that won't be boring to members. Trying to find relevance and making sure a good workout is guaranteed.
Well for now...keep spinning
I started my spinning classes at the beginning of Feb and I am loving them. I am realising that I am a spinnaholic and I enjoy teaching in all its forms.
One class a week for now but with time...I will have more.
Challenges: choosing music that won't be boring to members. Trying to find relevance and making sure a good workout is guaranteed.
Well for now...keep spinning
Friday, December 2, 2011
Doing things a little differently
Woza Dizemba…it is that time of the year where the eating is accelerated and the exercising goes the opposite direction, well for me! This year I am challenging myself to do things a little bit differently. I will take on a little hectic than normal program. Please note: this is out of the ordinary for me. I usually do this program once a week but I will try to do it at least 3 times a week these holidays.
Pheeww, I guess I am jotting all this down here to keep me in check!
I read somewhere that strength training is greater for weight loss than cardio training. Cardio helps with calorie burning. I must say, I love me some cardio. I run when I can and spin every chance I get…
MMMHHH, this little revelation would explain why my muscles are just njee not developing at the pace they should for the amount of time I spend at a gym. THINGS ARE GOING TO CHANGE!
I pledge to exercise the following muscle groups:
• Lower body – calves, hamstrings, gluteus (the bum muscle) and lower back
• Upper body – back, chest, biceps, triceps and shoulders
I will post when I have actually done this…let the games begin (yes, I’m mentally preparing myself)
Pheeww, I guess I am jotting all this down here to keep me in check!
I read somewhere that strength training is greater for weight loss than cardio training. Cardio helps with calorie burning. I must say, I love me some cardio. I run when I can and spin every chance I get…
MMMHHH, this little revelation would explain why my muscles are just njee not developing at the pace they should for the amount of time I spend at a gym. THINGS ARE GOING TO CHANGE!
I pledge to exercise the following muscle groups:
• Lower body – calves, hamstrings, gluteus (the bum muscle) and lower back
• Upper body – back, chest, biceps, triceps and shoulders
I will post when I have actually done this…let the games begin (yes, I’m mentally preparing myself)
Monday, October 31, 2011
It is happening!
Oh man, it is happening. Ok, let me contain my excitement. On Sat I was asked to 'curtain raise' in an hour spinning class, well I have never sweated on top of a spinning bike like I did on Sat. I gave the first 5 songs which amounted to 20 min. Mixed reactions from members, which was not bad for a first timer...from now on, it can only get better with time.
I loved it!
I loved it!
Let the games begin!
....it started. On the 27 & 28 August 2011 I qualified as a Level 1 Indoor Cycle Instructor with the Cycle Pro Academy.
It was a hurry up and wait sort of thing...cause I had to wait to get a CPR certificate first, which I received on Sat 29 October. So now I have to go out there and sell my services.
I am looking foward to the day :)
It was a hurry up and wait sort of thing...cause I had to wait to get a CPR certificate first, which I received on Sat 29 October. So now I have to go out there and sell my services.
I am looking foward to the day :)
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