Exercise, Health, journey, weightloss

The Big “C” that no woman want to see on her body

Cellulite

I don’t know what your feelings are towards this word ‘cellulite’? I can not stand it!!

Cellulite is a big reason why many woman do not want to wear shorts or, walk on the beach with confidence. You want to go in a tracksuit, am I right?? Anything to hide the “hail damage”, like some call it.

What is cellulite and why do we get it?

BBC NEWS | Health | Cellulite ‘worse’ after dieting

When fat, fluids and toxins are trapped beneath the skin, the bands become hard and tight and the fat is compressed. It is this which causes the dimpling effect. Age can make skin layers look thinner, and so cellulite looks worse. Methods suggested to reduce the dimples include exercising and drinking plenty of water

Some people get cellulite even though they are living very healthy lives. Unfortunately, it is in your genes.

Then you get those lucky ones – they stop at Mc Donalds for breakfast, lunch and dinner, don’t exercise at all, yet no hail damage? The answer again, Genes!

We would all love to have those good genes but life is not always fair, right?

Another reason for cellulite, probably the biggest reason – FAT!!! Being over weight.

Like you saw in the picture above, the more fat cells you have the more fat is compressed under your skin and the clearer cellulite shows.

The biggest “NO NO’s” when it comes to cellulite:

White sugar, fried foods, alcohol and junk food.These are just a few on the list, but it is definitely the most dangerous.

This is probably no suprise to you? These are all foods that we so very well know is not good for us. If I look at the list, all I see is CELLULITE written all over them.

Now, lets look at foods, and drinks that will help us get rid of cellulite:

Water with Lemon – it hydrates your body, takes out toxins and is packed with Vitamin C which will leave the body looking smooth and silky.

Apple Cider Vinegar – It’s full of potassium, magnesium and calsium which again takes out bad toxins, help with water retention. The Omega 3 fatty acids in ACV helps to repair and strenghten skin tissue that will automatically reduce cellulite.

Eat Raw foods – A good example of raw foods that can help you get rid of cellulite is, salmon. The Anti-Oxidants in salmon will help break down fat cells.

Green tea – Speeds up metabolism and increase fat burn.

Now that we looked at a few of the elements that can help us get rid of the ‘hail damage’, do you realise what it all boils down to?

– You need to loose weight!!

Being overweight is bad for you in so many ways. I did some research regarding excersices that also helps reduce cellulite.

The results:

Strength training and Cardio...

Some people say doing just cardio does not work, I agree. Yes, cardio is a wonderful way to loose weight but, cardio doesn’t tighten your skin.

You need a firming exercise. Strength training firms and tighten the skin and is a bomb in reducing cellulite.

Squats and lunges are an example of strength training.

I read this very nice article where the explain in detail how to do these excersices:

10 Strength Training Exercises for Women at Home Without Equipment

So the main thing when it comes to cellulite is, we need to eat healthy (what you put into your body is what you will get out) Drink a lot of water, cut out the junk foo, bad fats and EXERCISE regularly!!!

😉 xx

Exercise, Health, health news, weightloss

Why stretching is a ‘MUST DO’ in order to have a strong body

I don’t know about you but I can not get out of bed before I did a nice stretch, taking over the whole bed with a long “good morning world” stretch. It wakes me up and I get that “I am ready for the day” feeling.

This is the one thing I’ve learned over the years – STRETCHING is one of the most, if not most important part of your general wellbeing.

Benefits of stretching:

Stretching lengthens your muscles which is important for flexibility, range of motion and injury prevention.

It helps to loosen tight muscles. Now, it is also not good to stretch if your muscles are not warmed up (it can cause muscle strains) – before you stretch, take a walk or a quick jog (even if it is in one place) just to get the muscles going.

Loose muscles = helps with blood flow and it relaxes the muscles.

That is why it is so important to stretch after a workout.

You all know I am no expert when it comes to gymming (yet), but one thing I know – the importance of stretching after any excersice, even of you just took a walk.

A few years ago I broke my ankle. Rushed to hospital, I had an operation where they put a plate and screw (sorry, I don’t know the medical terms) into my ancle. I walked with a Moonboot for about 4-5 months after which I had to almost learn how to walk again, thats how weak my muscles were in that foot. I went to the physio and I learned the importance of stretching.

She told me ‘stretch, stretch, stretch’. I obviously had to start slow, but after a while my foot and ankle was 100% functional again and it wasn’t long before I was back on the netball court.

The whole point of this story, I learned the importance of stretching and what it can do for your muscles. It is wonderful for stiff muscles, it might be sore to stretch when your muscles are stiff but you have to work through the pain, it will loosen up.

If you are sick or you are not in a position to exercise, stretching is the perfect way to keep your muscles loose and prevent injuries. Just a short stretch, if it is touching your toes and keeping it there for a few seconds. Any stretch you feel works for the specific muscle that it stiff – you will feel the difference in your movement real fast.

Stretching after a workout-

A full body stretch, and each stretch you do, hold it for atleast 30 seconds. It will lengthen your muscles which will prevent injuries or stiffness the next day.

Stretching = Relieve + strong muscles

😀

Exercise, Family, Happiness, journey, Uncategorized, weightloss

LET LOOSE A BIT

I had a wonderful holiday!!! Being on a weightloss journey and going on holiday is a tricky situation to be in. I was planning on excersing every day and eating healthy. My excersice idea lasted one day and the eating healthy? Well, that went out the door when we got on our flight.

We are only human, we all want to have a bit of fun

I decided that I want to enjoy my holiday, not worry about portion sizes or waking up early to workout. I work hard during the year and wake up early 7 days a week, on my holiday I want to rest, have fun and wake up when my eyes open. Surprisingly, I found that even though we ate whatever we wanted, the amount of food we ate was a lot less than what we would usually eat on holiday. That to me was already a good sign. A sign that I am making progress.

We were active…

Yes, we did a lot of activities. Rowing, peddle boat, walking on the beach- we were busy all the time and THAT is what made the difference!! I did not pick up any weight during my holiday 😀 I am so proud!! I didn’t loose any weight, but I honestly thought I would gain. Nope, did not gain, did not loose. It motivated me to continue working out now that I am back. We are only human, but the fact that, even though I ate unhealthy, I am already making so much progress that the amount of food I am able to eat is a lot less than before and that to me means I am on the path to success What an amazing holiday, I renewed my strenght. My soul is happy. I am a CHAMPION and I will always be a champion because that is how I see myself. I can overcome ANYTHING!! I will endure and I WILL finish strong and proud!!

Exercise, Health, Uncategorized, weightloss

Squat to get that butt?

My opinion regarding REAL and FAKE…

So the thing to have these days are a big butt, right? It is all over the media. The one day women does not even have a bump, the next day, well, we all know, they’ve got massive butts.

IT IS NOT REAL!! IT IS FAKE!!

I know some woman really work hard in the gym and they have well deserved butts, but what we see in the media, the things that “all woman want”, they are not always worked for, they are bought!! Those are not things that we shoud set as our goals.

Sweat, sometimes tears, working hard towards your goals – these are the things MONEY can not buy!! Surely getting a big butt this way is much more rewarding?

I keep saying this because this is something that is such a big problem in my opinion.

People look at ‘rolmodels’ and decide what is the perfect body, what they would like to look like. But most times, the rolmodels they choose is people that visit the plastic surgeon on a weekly basis. That is not someone to look up to?? Yes, it looks amazing, but it is bought!!! Isn’t a rolmodel suppose to be someone that works hard to get to where they ultimately want to be? That shows you that hard work pays off?

I don’t know, I can be wrong. I just feel many people have no idea what the difference is between REAL and FAKE!!

Eversince I started this journey I realised how HARD it is to work on yourself (your body) and then you get people that goes for surgery to get the bodies they want, isn’t that cheating yourself?

Choosing the easy way out?

I don’t know…

I don’t know if maybe I had the money I would also do all kinds of surgery’s, I mean it is probably easier?

Then I look at all these personal trainers and I realise –

To work for the body you want is SO much sexier than doing it the easy way.

My story to getting thàt butt…

In school I used to play netball so our team had a personal trainer. Everyday we had a session, of HARD HARD work!!

Squats being a very important excersice, we almost did them everyday. Why?

Squats (Wikipedia):

In strength training and fitness, the squat is a compound, full body exercise that trains primarily the muscles of the thighs, hips and buttocks, quadriceps femoris muscle (vastus lateralis, vastus medialis, vastus intermedius and rectus femoris), hamstrings, as well as strengthening the bones, ligaments and insertion of the tendons throughout the lower body. Squats are considered a vital exercise for increasing the strength and size of the legs as well as developing core strength. Isometrically, the lower back, the upper back, the abdominals, the trunk muscles, the costal muscles, and the shoulders and arms are all essential to the exercise and thus are trained when squatting with the proper form.

Playing netball you need to have a good posture, you need to have strong legs to prevent injuries. Landing with the pressure on your knees the whole time can cause serious knee injuries. Doing squats strenghten your legs and important, the muscles that are protecting your knees.

That is what I learned doing squats, good posture. Your posture needs to be perfect for squats to do their job. Netball was the reason I used to do squats.

What is my reason now?

It is a wonderful excersice that makes me feel SO good!! It is good for various reasons – strong legs, a nice round butt, shaped hamstrings.

Because I love doing squats I set up a personal squat challenge for 1 month. This is for myself, I don’t have to start with 10 squats because I can do more.

I want to work to have nice legs, I want to work to have a flat stomach and I want to work to get that butt.

I still do my stomach excersice and dumbells, I just feel like picking up with the squats – it is something I enjoy and that makes me feel good. I know with squating you need cardio, to loose the fat around the leg muscle.

So before I do my daily challenge I do skipping for atleast 10 minutes. I only started this on Monday – skipping and squats, I like that combination, it has always worked for me and I love the pain I feel after doing squats, it feels like my legs are pure muscle. LoL! 😀

Lets see how it goes, I still have 10 months to reach my goal, I am positive I will get there.

xxx

Exercise, Health, weightloss

Sweat dripping on the floor, my heart beating extra fast – Halo, Dumbellssss

12 February 2018

On this day I started with dumbell exercises.

The first few weeks I just wanted to do some cardio, get my body working before I start with weights and OH MY WORD, am I glad I made that decision!!

Dumbells

I bought 4 kg dumbells, I thought that is fine because I heard, “light weight, lots of reps” – that is how you burn fat. By the 3rd excersice the sweat was literally dripping of my face!! Disgusting right?

I LOVE IT!!!

Although I really enjoyed working with the dumbells this morning, I am so glad that I did not work with them from the start. I feel so good that I first worked on my strenght without weights.

You know I could not do one push up when I started this? I can do five full push ups now!! It sounds redicilous but I am so proud of that!! It is progress… By March I want to be able to do ten.

Small steps…this is not a sprint, it is a marathon!!

I download this app, an arm workout with dumbells.

You know I do all my workouts from downloaded ‘home workout apps’ and I absolutely love it! I don’t have to wait in queues for equipment at the gym, I don’t have to feel embarrassed because next to me is this big bodybuilder running 80km/h and I am walking… 😀

This is the arm workout I did this morning. Arm Workout

I enjoyed It so much, I am just looking for a nice workout with dumbells thats got different workouts everyday, do you know of any nice free apps?

xxx

Exercise, Health

For us woman – menstrual cycle and excersing

I usually start getting cramps two days before my menstrual cycle starts. It gets so bad that I almost literally can’t walk.

That pain started today, after a weekend of rest, not exercising. It’s Monday, I HAVE to do my workout!!

I doubted for a while, thinking to myself “I can’t do this”. So I put my fingers to work and went on my old friend “Google”. So many stories and different opinions, I never know which advice to follow. 

I do know Exercise is really good for you when it’s “that time of the month” but to get yourself to do it. Ugh!!

Exercise helps with the circulation in your body, with results – less pain, less cramps.

Excersing is wonderful for your brain, feeling positive, motivated, and energised. 

 Sleep, sleep, sleep, you can never rest enough when on your menstrual cycle, it reduces pain and get your energy levels up to where it’s supposed to be.

 Having your menstrual cycle can be stressful, you can feel depressed, anxious and MOODY (thats me, misses emotional) Again, EXERCISE is the answer when feeling down, 

“Exercise releases chemicals called endorphins. These endorphins interact with the receptors in your brain and it makes you feel GOOD!!!”

workouts recommended to do during your period planking exercises, aerobics, dance, zumba 

Take it slow, do what you can and EXERCISE, it’s natural medicine to reduse pain…it’s FREE!! 

Exercise, Uncategorized

The power of pilates💪

I downloaded this Pilates app the other day and it WORKS!!!

I feel good, I’m sore the next day – which to me is a wonderful thing!!!

I love to feel something working, a woman said to me the other day I must take it slow because if I’m sore the next day I’ll be demotovated… No, no, no!! Thats not the case, I LOVE IT!!!

I am no expert and I don’t know a lot but I am sure If its sore the next day you must’ve done something right.

Anyway, I read the objective of Pilates on this app and I would like to share it with you – 

Pilates

The main differences Pilates from other systems and workouts:

The combined effects of all the muscle groups.

Each exercise of the basic course of Pilates develops all muscle groups from the basic to the last: it does not isolate one muscle group and do not neglect the others.

Work with deep, slow muscle,

supporting skeleton and internal organs, strength training inside. It will not increase muscle mass or to the cubes on the abdomen, but will strengthen the body from the inside, become more flexible, Slimmer and avoid many of the diseases in the future.

Stretching

The classes Pilates can even grow a little, because One of the main slopes of all exercises – stretching muscles that gives it elasticity, tone and helps to restore the natural grace and freedom of movement.

Quality is more important than exercise number.

Very often one-sided methods suffer, leading to back pain, neck and lower back. This is because such techniques are developing prepared muscles leaving a small inactive. In Pilates, no exercise does not lead to muscle imbalance.

Reduction to almost zero possibility of injuries.

Pilates – one of the safest modes of training. Pilates exercises have a very mild effect on the body, at the same time training him. That is why Pilates is almost no age restrictions.

Effectiveness of Pilates for women

is available: Work with problem areas (pulled stomach fat is removed from thighs and buttocks) strengthen the pelvic muscles, the strength of which is required for delivery, and postpartum recovery. Women are also useful in the position to deal with.

Pilates Classes in the system.

  • focused on the improvement of the spine.
  • There are exercises for rehabilitation at various pains in the spine.
  • tone up your muscles,
  • develop balance,
  • improve the body, giving the muscles more elongated shape,
  • help to cope with back pain,
  • develop respiratory system,
  • help to develop positive thinking in dealing with stress,
  • by the original respiration occurs massage the internal organs.
  • Exercises are designed with an emphasis on the development of muscle strength, particularly in strengthening the muscles abdominal and back, improvement of flexibility and mobility in the joints.
  • Pilates – it’s self-control, health, grace and energy of the trained body!

A quote I would like to end this post with:

From small beginnings comes great endings”

Get the app today…

https://play.google.com/store/apps/details?id=pilates.coach