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, 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

Health, journey

Breaking SUCCESS up, one letter at a time!!

Being on this journey, obviously the ultimate goal is to be successful. To reach my goal weight and to be healthy.

I broke up the word –SUCCESS

What this word means to me as an individual and how each letter will effect how I continue and ultimately finish this journey of mine.

The meaning of the word -SUCCESS-

“The accomplishment of an aim or purpose.”

Let’s break it up

SELF-CONFIDENT

“Trusting in one’s abilities, qualities, and judgement.”

This first ‘S’ is so important, if you don’t have confidence in yourself that you CAN do this…why start?? You need to believe in yourself or it will just be another failed attempt.

UNBREAKABLE:
“Not liable to break or able to be broken easily.”

Yes, it won’t always be an easy road but I WILL NOT break. Every battle, every emotion I will face and overcome.

CAPABILITY:

“The power or ability to do something.”

I do have legs, I do have arms and a young, healthy brain. I am completely CAPABLE of doing this so long my MIND is on what needs to be done. (Your mind is powerful)

COMMITMENT:

“The state or quality of being dedicated to a cause, activity, etc.”

Before you start this you need to realise it is not going to be easy all the time but you need to make the decision that no matter what you will keep fighting for the end result. Work hard and stay focused.

EFFECTIVE:

“The degree to which something is successful in producing a desired result; success.”
Have you ever heard the phrase, “It’s not always where you finish in the race that matters, but how you run the race” – this simply means: don’t look at the end result, concentrate on doing the ‘inbetweens’ right so that when you get to the end you know you did your best.

STRATEGIC:

“Relating to the identification of long-term or overall aims and interests and the means of achieving them.”

Decide what it is you want to achieve, set goals along the way. Plan what needs to be done to reach your goal and follow those plans/goals you set for yourself, day in and day out.

SELF-DISCIPLINED:

“The ability to control one’s feelings and overcome one’s weaknesses.”

I am an emotional person, I do not see it as a weakness but it can effect the outcome of a lot of things, if you tend to get emotional quickly it can lead to you giving up or be demotivated. I will not let my emotions get in the way of what I want to achieve. I need to be focused on what I want and work hard to get there.

That is my personal breakdown of what the word -Success- means to me.

I hope that some of you can relate your situation to this breakdown and that it will help you to be the success you are destined to be 🙂

Health, journey, Weighloss Quotes

Feeling demotivated?Do you feel you are not seeing results for your hard work? Here is a few motivational quotes…

Some days we think we are supposed to see results in the first two weeks…

I was so upset today when I put on a pair of shorts and it was not as loose as I expected it to be by now, the emotional wreck that I am at this point, I started crying.

Luckily for me, my support system at home is quite good, my boyfriend lost 55kg’s a few years ago so he knows what an emotional journey this can be.

He sat down with me, explained to me that this is a long term process and there is many things happening in your body in the first month – adjusting to exercise, holding water back etc etc.

I sat down, started looking at some motivational quotes and I feel I should share them with you.

When you feel like you not seeing progress, take a step back, think about how hard you are working and is this emotion you are feeling worth throwing all that away?

-Nope!

Read these quotes, realize it is WORTH it!! Going through these emotions are perfectly okay, we are human – we are allowed to feel sad and demotivated. We don’t have to allow them to get us down!!

Let’s look at our quotes:

“The struggle you are in today is developing the strength you need for tomorrow”

“If you are tired of starting over, stop giving up”

“Doubt kills more dreams than failure ever will”

“If it doesn’t challenge you, it doesn’t change you.”

“Fitness is like marriage, you can’t cheat on it and expect it to work.”

“Losing weight is hard but carrying that weight around is harder. The choice is yours.”

“Nothing tastes as good as being healthy feels”

“It is better to take many small steps in the right direction than to make a great leap forward only to stumble backward.”

“Excuses don’t burn calories”

“Your body hears everything your mind says. Keep going. You can!”

“Losing weight is like running a marathon. Most people give up only a few miles before the finish line.”

“If you still look good at the end of your work out…you didn’t work hard enough!”

“If you want what you do not have, you must do what you have not done.”

“If we defend our habits, we have no intentions of quitting them.”

“On the other side of your workout is the body and health you want!”

It is fine to feel demotivated, when you feel that emotion, don’t give up. The body you want is around the corner!!

Health, journey

Homemade Smoothie Recipes

Having a smoothie is always a good start to my day, especially in summer. Eating heavy foods is not always the best option, when you live in a place where the heat is terrible you tend to feel very uncomfortable after eating a hot or heavy meal.

Smoothies can give you an extra boost of minerals, vitamins and phytochemicals because it often includes fruit skins and pith. When you decide to make your smoothie with yoghurt or milk, it gives you a calsium boost aswell.

Now I’ve read about smoothies helping for weight loss – they say, “Calories in liquid form have less satiety, or hunger-curbing power, than calories in solid form.”

So in other words, it doesn’t keep you so full, as it would’ve if you ate the fruits whole. 

I tend to disagree, having a smoothie in the morning makes me feel so good and actually keeps me full for quite a while, when I eventually get hungry, it’s a nibbly feeling, not this terrible hunger feeling of eating a 500g steak.

Anyway, thats my opinion and what I feel works for me. Here is a few smoothie recipes if ever you feel like throwing a few fruits in a blender.

Strawberry Smoothie

1  cup frozen strawberries

1  cup milk/fat free yoghurt

1  banana

8 -10  ice cubes


Kiwi Smoothie

3 kiwifruit, peeled and cut into chunks

2 frozen banans, cut up into 4 pieces

1 cup frozen blueberries

1 cup fat-free plain yogurt

3 tablespoons honey

1-1/2 cups crushed ice

Add a little bit of water and blend together until all leafy chunks are gone.

Add mango, pineapple and bananas and blend again until smooth.


Banana Smoothie
2 bananas

375ml (1 1/2 cups) skim milk

70g (1/4 cup) fat free yoghurt

2 tablespoons crunchy peanut butter

1 tablespoon honey

6 ice cubes
Green Smoothie

Tightly pack 2 cups of leafy greens in a measuring cup and then toss into blender

1 cup of plain, fat free yoghurt
Watermelon Smoothie

  • 3 cups seedless watermelon, frozen
  • 1 cup milk (almond milk, soy milk, whole milk)
  • 1/2 cup plain yoghurt yogurt
  • 3 tablespoons maple syrup
  • Enjoy!!!
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!! 

Health, journey

Confession time..

So I have a confession.

I don’t believe in cheat days, it messes up my whole mindset. When I do something I want to do it all the way or not at all…

Today it was one of our colleagues Birthdays and his wife ordered cake, Oh my Word!!! Black forist cake to tell you. I felt so bad to say that I don’t want a slice, she went through all the effort, invited us for a slice and then what am I supposed to say? “No thank you I don’t want”??

So I had a slice…Afterwards I felt SO bad, it felt like I ate a cow. 

I was standing outside thinking about this story when I realised, this is not a diet I am doing, it’s a LIFESTYLE CHANGE!!! I can’t say I will never have cake again, I am still (hopefully) going to live another good 50 years and to say I will never have cake again is unrealistic. 

Yes, I will never have a HALF of the cake again, but a small slice on someones birthday won’t kill me right?

I don’t like ‘cheating’, especially seeing that it’s so early into my journey. But it is a whole mind shifting process that I had to go through – in the past I did ’30 day diets’ or ‘loose 10kg’s in 2 weeks’, yes, THEN you can’t cheat because it’s scheduled meals you have to stick to.

I realised today, after a fight with myelf, having a slice of cake is not cheating, there is no CHEATING in a lifestyle change, only bad decisions!! Having 3 slices, thats rediculous – BAD decision!! 

Changing your lifestyle is realising  how much of something you can have before it’s bad for you. Not killing yourself over something you ate but to realise you are only human. 

I will never buy myself cake or a chocolate again, that I promise you. Buying it for MYSELF is out!! I prefer not eating wrong things anymore but when something like today happens where you are put in a situation where it’s a birthday for example – have a slice, ENJOY it and forget about it!!!

It’s a lifestyle change, not a quick fix diet!!

I don’t know if I’m wrong, I am sure you’ve come across a similar situation before, what did you do??

journey

How important is it to start? 

“Losing weight might be a result but it shouldn’t be the goal”

What does that mean?

Losing weight should not be your only objective. Making lifestyle changes, being healthier is what you should be focusing on. By doing it this way, losing weight will automatically be the result.

It’s the little bit you do each and every day that will make the difference long term and long term changes is what we are after, right? 

Just think about it this way – you were doing nothing before deciding to start doing something

Something is better than nothing.

It’s the small steps you take that will get you where you ultimately want to be.

Small things you can do: 

  • Drink water instead of gassy coldrinks
  • Use olive oil rather than sunflower oil
  • Eat salad instead of fries
  • Grilled fish rather than fried fish

These are just a few simple examples of small changes you can make that will change your end results.

 The more you do, the more you want to do!!

Once you start seeing and feeling the difference in your body because of the small changes you’ve made, wouldn’t you then want to do more to feel and look even better? 

It’s  all about making the decision to START

If you don’t make the decision to start you will never know how it feels to be able to live the life you always dreamed about. It’s never a easy decision but onve you’ve made that decision it’s very important to stick to it!! 

  1. Make the decision to get started
  2. Make small changes every day
  3. Stay motivated
  4. Feel awesome about yourself and the changes you’ve made
  5. Keep working hard
  6. Reach your goal 
journey

It’s not always easy…

Day 3 of my journey…

Today has been a very difficult day, I started on Monday, exercising twice a day and eating healthy.

My body is busy adjusting to the changes I have been making, but it’s not an easy process. 

I said this journey will be completely honest – I am honest if I say, today was a very emotional and hard day.

I am tired, sore, always hungry and I even feel fatter. So I actually went on google to see what is wrong with me.. (I do that all the time) and I read that it is quite normal to feel like this in the beginning of your weightloss process. It is a big change for your body to go from Mc Donalds to Salad and it will take time. 

Now, in the past this is where I gave up, when I feel emotional and I feel fatter than ever, I buy a chocolate..

Thats my past, today I am very proud to say, I cried a few times today, my body was sore and I had cravings for all kinds of funny things – I put my gym clothes on and did a proper workout!!! This to me is a big big step in showing myself that this time I will not fail.

It’s fine to be emotional sometimes, I don’t think people realise what a huge emotional journey it is to loose weight. 

If you know someone thats trying, Pleeeease motivate them, be there for them, I promise you they need it!

I am very lucky to have a boyfriend thats so helpful, and is there to wipe away all my MANY tears..(haha), he exercises with me, he even cooks for me (he knows all the tricks to cooking food the healthy way)

I am very greatful and I do believe we all need someone to support us.

Every time I feel bad or demotivated I remind myself WHY I want to loose weight. I want to look good and feel healthy!!