Squat till ya hot!

OK so you all know I have being trying to master my form in terms of squats. They burn, they hurt but they work! But stop complaining and grumbling and get it DONE, starting NOW!
Here are some variations you can do with a squat:
1. Deadlift Squats: Using weights drop into a squat; and pull up, tightening bum muscles and raising arms to chest level.
2. Side Squats:  Stepping to the side and squat, alternate between legs/sides.

3. Jumping Squats: Standard squat and jump back up to standing position.

4. Pilate Squat: With legs wide, squat, pointing knees out.

5. Curtsy Squat: From standing position, take one leg back and behind front leg in a curtsy fashion and squat. Alternate legs.

Hope you feel the burn and get that booty tight and firmed up! Work it!


Running my first 10km race

So this is a bit late but last Saturday (7th July) I ran my first 10 km road race at the Pirates 10km. I have previously done a 5 km Zoo trot; and an 8 km colour run. So this was my furthest distance. To think this time last year I was concerned I wasn’t going to be able to manage walking 8 km on the Discovery Walk the Talk. And now I am running 10 km running races! I am completely impressed with myself – something I rarely do is compliment myself, but for this, I think I deserve a pat on my back. It was also the first race I have entered that meant I got a medal!

To be completely transparent, here are my times:
 – For my 8 km race (4 May) I did it in 1hr17min
 – For my 10 km race (7 July) I did it in 1hr22min

These are not the fastest speeds, and compared to others its more like a fast walk pace BUT if you look at the above and realise that it took me 5 minutes more to do an additional 2 km and with in only 2 months of training, so you can see I am improving.

For anyone interested, these are the next races I am set to do – book them in your diary and join me:
– 14th July: Zoo Trot 5km
– 25th August: Wanderers10km
– 31st August (doing this for charity with work): Spars Ladies 5km
– 15th September (my 3rd race for zoo trot which means I get a medal!): Zoo Trot 10km

Right, half way through 2013 – and on our way to getting bikini ready for summer 2014!

Lists, Priorities, and everything in between

Life just gets ahead of me sometimes. I am a super organised person – I am talking excel documents, schedules, spreadsheets kinda organised. But like most things in life you can’t control everything. I think this is the biggest thing I battle to deal with. I tend to take on the world and everyone’s troubles all at once and then freak out when I naturally can’t get things right, or the way I would expect them to go. This goes back to my high expectations of myself. I am generally not realistic in terms of what I can do and what I am expected to do. Its my greatest fear is to let anyone down.

Lately though, I have hit a bit of a slump. I just can’t get myself out of this rut. Lots of family stuff going on, personal issues, relationship stuff, holiday organising and so on. I just don’t ever get to the things that matter to me. The things I want to focus on, like being able to work out 3 or more times a week, like working on my relationship, like being happy with my life. At first I thought it might be a good thing to take on the world, that maybe then it would distract me from the hurt and sadness. What its done is actually made me more sad and more hurt. And harder still people close to me haven’t realised even that I was hurt or sad in the first place. And how could they? It’s not like talking to people about my own feelings is my strongest point.

So I am taking a giant step back, and I am setting myself 3 goals a month. 3 realistic, achievable goals, and I am taking it from there. If that doesn’t work to everyone’s plans or expectations or they feel disappointed that they are not on the list then that’s their issue, it can not mine. My time needs to focus on me right now, at least 50% of my time needs to be about me. I need to do this right now. I’m not saying that I will always be this selfish, but right now to get the hurt and sadness away I need to look after me, I need me-time. I need to be selfish, for the good of my own emotional and physical health.

So my 3 goals this month of July are:

1. Fitness routine – I have signed up for the bettyrocker 30 day challenge, 1 week down, 3 to go. It’s been amazing! I recommend those of you interested in going on your own fitness journey to check it out, its free and you feel the burn! #makefatcry!

2. My dad’s 70th – I might not be able to afford going down and seeing him, but its his special month and I want him to know how much I love him and make him feel special.

3. Eurotrip – My first overseas holiday with my man, for 17 blissful days we shall escape the mundane and enjoy time together, celebrate a great friend’s wedding and enjoy ourselves. We are young, ready to go all out and worry about the consequences later – i.e worry about the credit card bill in August.

So what are your 3 main goals?

Why is eating breakfast so important?

My old personal trainer (GI Jane) always says eat like a queen for breakfast, a princess for lunch and a pauper for dinner.

Breakfast is the most important meal of the day for various reasons. The biggest reason is that you haven’t eaten anything in 8 or more hours and your body needs fuel to give you energy to get through the day.

Truthfully I never was a breakfast person, like a lot of people I had excuses like “I’m jut not hungry when I get up” or “I don’t have time”. Since getting into a regime of healthy eating and healthy living I literally run to the kitchen when I get up. I’m starving, and admittedly I get rather grumpy if I don’t feed the belly at breakfast time. I have even noticed that on the weekends when I sleep in, I either wake up because I am hungry (my belly grumbles till I open my eyes) or I get headaches, just from lack of energy and dehydration (no, that doesn’t only happen because of a hangover!!).

If you are still not convinced of the benefits to eating a good, healthy breakfast in the morning, here are some facts to ponder:

1. eating breakfast within 30 to 90 minutes of waking up can jump-start your metabolism and regulate your blood sugar.
2. If you make it rich in fibre (I eat oats) it can help you lose weight and control hunger. The best way to control snacking is to feel full, oats fills me up along with my regular 500ml of water on the way to work, I can make it till tea time for my next healthy snack.
3. If you are unlike me and work out in the mornings (Sorry you try motivate yourself to get out of bed and workout at 1 degree outside winter weather in the morning!!) if you eat a hearty breakfast 2-3 hours before exercise you will burn more body fat and enhance your performance in the gym.
4. Choosing high proteins earlier in the day increase satiety and may reduce hunger throughout the day.
5. As part of your breakfast you should look at adding fruit, it is a tasty, satisfying way to fill up on fiber, vitamins, and antioxidants. 
6. Also look at adding foods high in calcium, to keep you healthy and strong.

So go on, EAT YOUR BREAKFAST and it will help you lose weight and speed up your metabolism and get you that toned and trimmed body you want!