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!!

Happiness, Health, journey, weightloss

It’s worth the wait

“Enjoy the process”, is that easy?

Loosing weight is a process. It doesn’t happen overnight, as we all know, it takes time.

Me personally, I do not like to wait. I want it to happen NOW!! Unfortunately, thats not possible.

Eversince I started, I look in the mirror everyday to see if there is a difference in my body, sometimes a few times a day…

It is something that I do not think I should be doing. We all know that loosing weight doesn’t happen overnight. What I’ve noticed is – when you start loosing weight, you first look worse and then you look better.

You go through a stage where you feel thinner but you look worse, flabby… Your tummy is not as tight as it used to be (Tight fat), it looks flabby. I dont know if it is just me??

But even if it is just me, I don’t like it. It feels like I look worse than I looked before, and THIS is the time where I would usually give up BUT, I won’t. I actually think it is the beginning of me starting to look a lot better, soon.

I’ve come this far, to give up at any point of the process will be the dumbest decision ever.

Usually, just as a person is about to give up, in anything in life, thats the time where you need to be stronger than ever. Change is around the corner.

I didn’t get this far to give up now!!

It takes time, your body goes through funny changes, but I am 100% sure it will be worth it in the end.

How can something that you dream about, think about all the time NOT be worth fighting for??

Quiting is not an option, ever!!

Hard times is most certainly apart of the process, but what is that saying? “If it was easy, everyone would have it” – I love that so much, it is so true.

I think it is a process that I must try to enjoy, everyday is a step closer to where I want to be, It doesn’t help I get upset or negative, atleast I am fitter and stronger than yesterday. Not always easy thinking about it in such positive way, but I really want to try.

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

Health, journey, weightloss

When times get tough-

What do we do when times get tough?

Here I am not talking about you not getting out with your money this month, I am talking about, when times get tough for YOU!! Your mind is struggling, it is tough to stay positive.

I must be honest, I am struggling, I am battling to see that I am getting better and stronger. I actually went to the doctor to find out if something is wrong with me.

A few weeks ago someone commented on one of my posts saying that sometimes your genes can cause lack in weightloss, some people can be fit but not thin.

I wasn’t bothered at first, then I started thinking about it. I was upset because in my opinion telling someone (that is trying real hard), “maybe you never going to loose weight” is not nice and not motivational at all.
And believe me, it messed with my head. I started thinking that maybe there is something wrong, maybe I can not loose weight. I was defistated.

Went to the doctor, the doctor said, “you are healthy, there is absolutely NOTHING wrong with you, you are completely capable to loose as much weight as you want to.”

Right there I realized-

People can say things that can either make or break you, it is up to YOU to decide if you will take it to heart or just ignore any negative comments.

I was in a sensitive stage of my journey and I started doubting what I am doing.

I was seeing myself like this picture, a fat person trying and trying but getting no where. I am not there anymore!! I decided to keep out ANY negative ‘google says’, google doesn’t know everything. There is so many opinions out there and ultimately you have to do what works for YOU!!

If you work hard and keep going, you CAN and you WILL see results!!!

When you feel like quiting, this is the time where you should work even harder!!!

Remind yourself every single day WHY you are doing this!!

I want you to watch this video Rise And Shine

Get up every morning, work hard!! Remind yourself what you are working for and NEVER ever EVER give up!! The results will come, you just need to keep going!!

Giving up is NOT an option!!

You might feel negative sometimes, feel like you doing everything you can and you not seeing results, the truth is when you feel like you doing everything you can, you can most likely do more!!!

Your body achieves what your mind believes

The reality is, your body is A LOT stronger than you think!! It is your mind that is the problem.

Never stop believing in yourself

Only you can make the change, only you can reach your goals, no one else!!

Yes, you can listen to advise, but at the end of the day, you are the only one that can decide if it will work for you or not.

Believe in your ability

Many times I thought, I do not know what to do, I do not know a lot about excersice and dieting then I thought by myself. “Why are you lying?” I live in my body, I played sport throughout my school career, had a personal trainer. I KNOW what exercises work for me, I KNOW what food is bad for me. It is up to ME to make the changes and go the extra mile, no one can loose this weight for me, it is up to ME!!

The sad truth is, I take everything personal, if someone says something I immediately think I am not doing well, this person says that, I am not doing it right. What is wrong with me!!!!

I do not believe in myself and I doubt my abilities, that needs to stop! I find that watching motivational videos (that you can find on You Tube) is helping me a hell of a lot to believe in my own abilities and strengths.

You made yourself fat, you can make yourself thin again.

Did anybody tell you what to eat to get fat? NO!!

So my opinion is, if I stop eating what made me fat, I will get thin. Thats truely what I believe.

Never give up hope, keep going everyday, the results will come.

My boyfriend always tells me, words that are so true.

“You did not get fat in one month, it happened over a long period, you can’t expect to loose years of fat and bad habits in one month.”

It takes time, but making changes and by working on it everyday consistently, change will come!!

Never give up on your dreams, your dream body and your goal weight.

Health, weightloss

Why did I get fat in the first place, emotional eating??

I haven’t been posting for a few days because I don’t want to just post because I feel I have to.

I thought long and hard about my weight. This weekend has been very difficult for me, I struggled to stay on track with my eating.

I promised that we will do this journey honestly, and I said, the first step to overcoming an issue is to admit you have, or had, a problem.

The truth about my weight gain…

As a little girl I wore very thick glasses. Now we all know children, they don’t think. You can just imagine being the only child with “four eyes” in a pre primary school – horrible!! I struggled to make friends, I was teased almost everyday: “are you looking at me?”

How does a child of 5 years old handle a comment like that? It’s not my fault there is something wrong with my eyes? – Don’t feel bad for me, I am a big girl now with beautiful brown eyes.

The sad truth is;

How do you make a child happy? By giving him/her a sweetie!! And that was what made me smile. I do not blame my parents, they gave me all the love I needed but there was always that hole in my heart – I can’t look people in the eye, literally!!

So I ate a sweetie and It made me happy.

Emotional eating is like an addiction, once you start filling those holes with food you will always go to food when you feel sad, emotional, lonely.

It is NOT good!!! You need to find an alternative for food. It makes NO sense why you would want to eat your pain away. I always think about it:

You are unhappy because you are being teased. Now you eat to feel better. So… you would rather be teased for being fat?? How does that make sense?

I read an article, Emotional Eating? 5 Reasons You Can’t Stop

It explains that food release a substance in your brain that makes you feel good, after you are finished eating you feel worse!!!

It’s not good to give food all that credit in your life. It CANNOT make your problems go away, you need to find happiness in yourself, realise that you are so special and nothing that happened in your life can ever defeat the BEAST thats inside of you.

Everything that happens to you is put in your way to make you stronger, to allow you to be better and to be there for people that is going through tuff times themselves.

I am trying everyday to defeat food. When I am sad, I try not to give food the credit for my happiness. There is no happiness in being fat. It breaks you down, it gives you a low self esteem, it’s AWFUL!!!

I am no longer an emotional eater!!!

Food will no longer make me happy because what it actually does is, it makes me SAD!! I do not want to be sad or feel bad about myself!!

I can do anything I put my mind to.

– I always believed that!!

I made a decision after struggling this weekend – I am stronger than my feelings.

“My brain achieves what my mind believes…” my mind will no longer think of food all the time! I will train my brain from today, to think healthy!!

This photo gripped me, it is so important.

Instead of saying, “I CAN’T eat that.” I will say, “I Do Not eat that” – such powerful words.

Weightloss is more brain power than anything else. You can have the best gym, the healthiest food in your fridge.. If your mind is not right you WILL NOT loose weight!!! You will find a way to cheat, somehow, somewhere.

Before you start doing anything, you have to get your head in the game!!! You have to set your mind on what you want to achieve!!!

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!!

journey, weightloss

Counting Calories

I don’t know how to count calories, I have no knowledge of how to read a nutritions label.

On my last post, shapeshiftpt.wordpress.com commented and helped me a hell of a lot – MyFitnessPal.com is the answer to the problem I have. It was advised that I log my food for a few days so I can learn which foods is healthier, how much of what I should be eating.

I downloaded the app today MyFitnessPal.com and I’ve been logging my food. It’s surprising to see that foods that you thought you should’nt eat a lot of actually has little calories.

I won’t be counting my calories forever, this is just to get my knowledge up to scratch to be able to read a nutritions label when I get to the shop and actually understand what it says on it.

I am very greatful for all the help I am getting from all over. I am just a normal girl with no special knowledge of foods and diets, trying to come out on the other side a better person.

I started this blog 3 weeks ago and what I have learnt in this little amount of time is amazing.

It gives me hope that by December 2018 I will reach my goal and look and feel better.

This month is my learning month, I want to learn as much as possible for if February 1st hits the calender I am ‘food smart’ and I can just concentrate on the goal thats infront of me.

journey, weightloss

Weather for all the wrong foods

It’s raining today… This to me means lying infront of the tv and eating all the wrong foods!!

Because that is what I used to do, today is going to be a fight till I go to bed tonight. I am craving all wrong foods – burgers, chips, milkshake (yes, we used to eat Mc Donalds ice cream when it rains).

I ate my oats this morning and I am starving, it’s been 3 hours. I know I’m not really hungry, it’s the weather thats awaken my bad habits of the past. I will not give in!!!

 I read this article now, 11 Ways to Stop Cravings for Unhealthy Foods and Sugar 

It helped me to rearrange my focus back to what I am doing and WHY I am doing it.

  • To look good
  • Feel good
  • Be healthy
  • Wear nice clothes!!

Doesn’t this look smashing?? Absoluuuutely!!! It looks like something I can put my face in right now! Do I want to? Absolutely NOT!!

It takes 10 minutes (at the most) to finish a burger. Yes it will be amazing but is it worth not being able to wear that nice bikini you saw hanging in the windows of a shop?  For 10 minutes pleasure in your mouth? Nooooo!!! The taste goes away but it takes MONTHS of feeling sad, insecure, ugly, fat, uncomfortable – the list goes on….

It’s not worth it. I drank a glass of water and now I am going to take a drive to get my attention away from the cravings. I know it may sound redicilous, “she’s driving to forget she’s craving things, isn’t that a little over the top?” It might be for you, but that helps me. I need to keep busy.

People don’t realise, this is NOT easy, it’s like an addiction and I am getting ‘withdrawal symptoms’, it is raining, these are the days I eat most so I want my food, now!! Thats the feeling, I am not joking – it’s bad!!

But I am in ‘rehab’ for this addiction of mine and if it means driving 100km’s to get my mind of food, thats what I’ll do..but giving in to my cravings,  I will NOT do!!!