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Reasons Why You Can’t Lose Weight

15 Jan

bloated

I’m sure we have all indulged a bit too much over the festive season. It is scary how quickly I went back to my old eating habits and exercise fell by the way-side.

Hopefully these tips will help us pinpoint where we need to look at to improve ourselves, get motivated and get back on track again!

 

You are drinking too much

Most people overlook liquid calories entirely.  We don’t notice how a seemingly single-sized juice can or bottle actually contains 2 or 3 servings – and therefore 2 or 3 times more calories.

Your best bet : Replace juice with water, and eat your calories instead of drinking them.  I love adding crushed mint and strawberries or lemon juice to my water to flavour it.

 

 

You eat fruity yoghurt

yoghurt

Most fruit-flavoured yoghurts and plenty of other healthy-sounding foods are sweetened with fructose.  But unlike other sweeteners, this one does not tell you that you are full. The result is you end up eating way more calories than your body actually needs. Why not have plain yoghurt with muesli or fresh fruit?

 

You indulge yourself a little too often

junk food

When you indulge in sweet or fatty foods regularly, you end up craving larger portions to feel satisfied.  Need a sweet treat everyday? Try dark chocolate, almonds, a protein bar or some fruit.

 

You are depriving yourself

no carbs

 

When you cut out whole foods groups (like carbs or fat, for instance) you set yourself up to binge eat them the next time you let yourself splurge. So instead of crossing them off your grocery list completely, learn how to manage your strongest cravings by replacing them with healthy carbs and fats.

I have replaced my potatoes with sweet potatoes and green veg, and it really does make a difference.

 

You think working out gives you a “pass”

Exercising can make you want to eat more, but that doesn’t mean you should.  And it does not help that most people grossly overestimate the number of calories they burn working out.

It took me years to realize that the half hour of exercise I was putting in was not cancelling out the junk food I consumed. Fuel your body with healthy foods to give you more energy when working out.

 

 

 

 

Baked salmon dinner (with wilted garlic spinach and squash)

27 Aug

Hi guys!

I have previously posted a salmon dinner, but this one is even easier! Its on my Facebook fitness page and so I thought I would put the recipe on here for ease of reference.

Salmon dinner

Buy a piece of salmon from any store that sells fresh fish. I bought mine at Pick n Pay – approximately R25 for 120g of salmon.

Once I brought my salmon home , I washed the fish and made my marinade. Take a little low sodium soya sauce, honey and a little warm water and form a mixture. Taste to see if its the level of sweet and sour you like. Once its perfect, put it in a zip-lock bag with your salmon and let it marinade in the fridge for 30 minutes.  In the meanwhile, put your oven on 200C.

salmon-marinating

After marinading for 30 minutes I removed the fish and let it come down to room temperature.  I then put the fish in an oven dish with the marinade and let it cook uncovered for 15 minutes. Once fish is flaky, its ready to eat!

For my wilted spinach, I buy ready-cut spinach at Pick n Pay and wash thoroughly through a strainer (spinach tends to carry loads of grit).

Spinach

I then heat a little olive oil in a hot pan and add the spinach once all water has been drained off.  You need quite alot of spinach to yield a nice serving.  Once the spinach starts to wilt, add a little crushed garlic and keep moving around. Once its completely soft, its ready to eat!

Transfer your spinach to your plate, top it with the salmon and sauce and make some squash (or any other veg) for the side and you have a healthy, super-easy meal that takes less than 20 minutes in total 🙂

 

Please visit my Facebook fitness page for tips and motivation – https://www.facebook.com/pages/Natalies-Health-and-Fitness-Page/398644746900901?ref=hl

 

P90X not so much…

15 Aug

Hey guys!

Been a while since I’ve written a post. My family has been sick, my daughter specifically, and it has been quite a trying and tiring time.

 

I know I committed to P90X some time ago, and I’m ashamed to say that I did not stick to it because of  my schedule. I did find that the workouts were a bit too long for me, especially with working in the day and running a household at the same time.  Yes, I know, anything is possible if I put my mind to it. But I also have to be realistic for me and do whats best for me.

 

I did Chalean Extreme a few months ago and found it incredibly challenging and exciting. And I love that the workouts range from 37 mins on most days and 2 days of just under an hour. That is just perfect for me!!!

 

This time around I am upping my weights and resistance, and judging by the pain in my biceps and hamstrings this morning, I can say I got a great workout and am still bringing it!!!!

 

What workouts are you guys doing? What challenges you? P90X has not seen the last of me yet though… I have committed to tackling it after Chalean Extreme!

 

Do whats right

25 Jun

Never give up 1

 

P90X 2.0 this week. Was off for a week’s leave and decided to leave workouts for a week. So here I go again! lol.

 

Not going to give up, but keep going and re-commit to the next 90 days! Did you have a bad week and gave up? Don’t! Keep going…its worth it!

Warning! 3 Fitness Shortcuts that will Shortchange your Body

22 May

 

short cut

I get it! You’re a busy person…hitting the gym isn’t always first on your to-do list.

Maybe your weekdays and weekends are often booked solid. Maybe you just wrapped up a full day at work and have kids waiting for you at home.

Time constraints, project deadlines and personal obligations can keep us so busy we overlook little things that can actually make a big difference to physique, health and overall progress.

We’re all guilty of looking for ways to save time, but all the corner cutting may not be worth it.  They might seem like just  “little things”, but by quitting your workout early or skimping on nutrition, you won’t earn the biggest dividends.

 

Here are shortcuts that won’t help you.

 

1. Don’t cut your cardio short.

Who can honestly say they haven’t done this? I certainly can’t! Oh sure, shave off 3 minutes here and 7 minutes there. Its easy to look at the digitized display in front of you and think “Meh, it doesn’t really matter. Close enough to the end.”  Wrong!

 

cardio

 

Think about it : Shaving off 5-10 minutes of cardio can mean hours of missed training time.  Take those 5 minutes and add them up over weeks, months or years and you’ll see that every minute truly does count.

If you’re in a hurry, get to the gym 5 minutes earlier instead of shaving it off your treadmill or exercise time. You’ll thank yourself later for the minimal sacrifice you made today.

 

2. Quit snubbing a proper warm-up, stretch or cool-down

 

stretches

 

Stretching helps avoid injuries, muscle imbalance problems, chronic pain and tightness, and bone structure alignment issues later in life. Elongating your muscles after their spend so much time in flexion is a fabulous release and helps maintain muscle balance.

Remaining reasonably flexible, even as you put on mass, is good for your range of motion.

Furthermore, circulating blood via warm-ups and cool-downs is good for your muscular, cardiovascular and central nervous systems.

 

3.  Stop skipping your multivitamin

 

vitamin

 

I’m not a huge fan of taking pills in the morning. I’m guilty of skipping my vitamin too. It only takes 3 seconds to take a multivitamin, and yet most people constantly skip it. Are we really in that much of a hurry?

I don’t care how clean your diet is. You can eat as many fruits and vegetables and clean foods to your heart’s desire, but food alone will still not be able to give a busy, active body all the nutrients it needs.

Many multivitamins contain minerals and vitamins essential for muscle recovery, brain health, proper fluid retention and sound sleep. Many products out there also contain probiotics and other ingredients that allow for healthy digestion, stronger hair and better skin.

Never forget to take your multivitamin!

 

 

shortcuts takkies

 

 

 

 

 

 

 

 

 

 

 

New coffee find this week!

17 May
Great find this week!

New Mokate Skinny Cappucino. Its being sold at Pick n Pay for R29.99 for a box of 10 sachets. It comes in at 63 calories, of which 10g are carbs, 1g fat, 2g protein and 2g fibre.

Its become a staple with my breakfast, and with a small sachet of “Chocolate Topping” included the box, I treat myself now and then to a sweet topping. A little chocolate now and then never hurt anyone lol.

Also, it is sweet enough that I don’t need to add sugar, which is always a bonus!

Let me know what you think 🙂

Mokate

Pain…

16 Apr

Pain

 

Love this saying!! Started working out yesterday after a week and a half off due to bronchitis.

 

While lifting my weights doing Chalean Extreme, this saying came to mind. And as hard as it got to lift those weights, I focused on my muscles and rather concentrated on how my body was changing with every lift.

 

So don’t give up! Its all worth it!!!!