Archive | February, 2013
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Think-about-it-Thursday!

28 Feb

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The Original Walkies Club

27 Feb

The Original Walkies Club

Miss you my darling xxx

Wednesday Walkies club :)

27 Feb

Fitness should become an integral part of your life.

If you are unsure where to start and have not exercised much before, I would really recommend walking.

At the moment I am doing a fitness program called Chalean Extreme, which combines weights and cardio, 5 times a week.

But I really wanted to switch it up one day a week with nothing too strenuous but still fun.

And that is how the Wednesday Walkies Club started 🙂  My two buddies Candy and Stefanie had been chatting about ways to get some exercise, but also a way to catch up with each other and have some girly time.  So now every Wednesday afternoon we meet up and walk at a brisk pace for half an hour.

So I would encourage you to start walking a few times a week, for 15 minutes, and then increasing by 10 minutes every week. Remember to wear the proper footwear with the right arch support in your shoe, and walk the first 5 minutes at a slow pace to warm up your body.  Also have water with you to keep hydrated.  Then go for it!!!!

Get your friends to join in on your fitness, have fun, catch up, get some fresh air, and get healthy together!

WEDNESDAY WALKIES CLUB Girls Instagram

 

Proper nutrition

26 Feb

Hey guys!!

So I have had to learn this the hard way….that losing/maintaining good weight is 80% nutrition and 20% exercise.  When that finally hit home, everything made sense to me.

I had been on weight watchers twice before and even hired a personal trainer to get me into shape before my wedding.  I was losing a bit of weight, but my body was not responding to the amount of effort and time I was putting in.  Not once did I think that an hour a day, 6 times a week of working out made no difference if I was eating junk food two hours after!

So after having my baby and joining weight watchers again, I was determined to make this time stick.  Then someone told me about the 80% nutrition 20% exercise rule. Because I had only started working out almost a year after joining weight watchers and had seen weight come off steadily, I knew this had to be true!! HALLELUJAH (*angels singing*) hahahahaha.

Of course exercise is super-important for your well-being, but  today I will be chatting about getting your nutrition right first.

I can say without a doubt (and no plugging here!) that Weight Watchers is one of the best weight-loss programs out there. Everything is based on a point system, and it is sooo easy, anyone can do it!  I would highly recommend it to anyone!  If you guys need more info, please visit www.weightwatchers.co.za.  Ask for the class closest to you, call the leader and get some more info.  Alternatively, you can ask me anything about the program and I will gladly answer.

The biggest key to my weight loss has been tracking my food. You see, when you don’t track, you lose count of the extra 100 calories here, 50 calories there, and before you know it you exceed your daily limit.

I have now left weight watchers after reaching my goal weight, but I am such a believer in tracking that I joined a website called www.myfitnesspal.com.  Tracking can make the biggest difference in your results.  MFP is free and has apps for Iphone, Andriod and some Blackberry phones.

Before joining MFP, the first thing to do is to calculate how many calories you would need to consume a day to maintain or lose weight.  I found a great website called http://www.freedieting.com/tools/calorie_calculator.htm.  On this site you need to fill in your age, choose your gender, fill in your weight and height and weekly exercise level. Then click on Calculate and it will tell you exactly how many calories you need to : 1. Maintain your weight  2. Fat loss  3.  Extreme fat loss

You will notice that if you want to lose weight (fat), it would have subtracted 500 calories.  So basically whatever the calorie amount is for maintenance, subtract 500 calories and that will be your daily calorie intake.   Generally a daily calorie deficit of 500 calories should result in .4kg per week fat loss, give or take.  This is the best way to lose weight…slow and steady.

Ok, so you’ve worked out your daily calorie intake to lose weight.  Next step is to go to www.myfitnesspal.com and register!

When you make your account and log in, you will be greeted by the home screen. The most important link are under GOALS.

GOALS will take you to set up your custom goals for your nutrition plan (calories, protein, carbs, fats).

Once in GOALS, you have the choice to CHANGE GOALS, and then SET CUSTOM GOALS.  MFP will try to set goals for you, but the best goals to set are 50% Protein, 30% Carbs and 20% Fat. This is the best-set up for optimum weight-loss.

You’re almost there!! After you save your work and click CHANGE GOALS, you can click the FOOD tab at the very top of the MFP navigation bar. This will take you to your newly set up diary for the day. This is where you will log your daily food.

The picture is a screenshot of my food for today. Everytime I add a food, it will subtract from my totals, showing me how much I have left for the day.

Remember to eat clean, like lean meats, whole grains, etc.  Obviously the more junk you eat, the higher calories it will be.  Because it is a high protein, low carb diet, proteins would come from chicken and fish. And remember to drink lots of water!!

myfitnesspal_nats

Tip for the day : Tracking your food is the best way to stay on track!!!!

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Love this!!! Lol

26 Feb

Ryan motivational poster

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26 Feb