My 2018 Top 10 Fitness Tips

Whether the goal is to lose a few kilos, drop 2 or more dress sizes, run our fastest 5k, or do 20 consecutive Push-Ups, we all have fitness goals we want to smash this year. That’s why I want to share my 2018 top 10 fitness tips with you.

I hope you find 2-3 tips applicable to your fitness goals.

Let’s dive in!

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Missing Piece of the weight loss puzzle

The Missing Piece Of The Weight Loss Puzzle

Ever wondered what the missing piece of the weight loss puzzle is? I found the missing piece, and I want to share it with you in this article.

But before I tell you what the missing piece is, can say something? Whoever told you that losing weight is not easy lied to you.

I bet you know someone who has lost 2-3kg in one week before. Maybe you’re that someone.

What about someone who lost up to 10kg or more in less than 30 days? I bet you know one or two people like that. And when you heard their stories or saw that it is possible to lose 10kg in less than 30 days, you thought to yourself, “I want to do this too.”

You thought it would be easy to lose weight because you saw someone lose many kilogrammes in just a few days.

That is proof that it is easy to lose weight.

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Stop Feeding Your Kids The Foods They Love

One day after my group exercise class, I was having a Ask Me Anything session with the ladies in the class.

At a point, we started talking about the children and what we feed them. All the women, except one, are parents, so they are legitimately concerned about the stuff their kids eat.

Here is what we concluded: if it's not good for you as a parent it's not okay for your child!

I hear parents say this all the time, "Children need this and that to grow" Or, "If you don't give it to them, don't won't eat"

I disagree with both statements.

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how much exercise is enough

How Much Exercise Is Enough?

How often should I exercise? How many times a week should I do it and how long should each session last? These are some of the questions I get from people all the time. We know that exercise is good for us, and we want to do it. But sometimes we are not sure whether we are doing too much or too little.

How Much Exercise Is Enough?

How much exercise should you be doing on a weekly basis? Well, the answer depends on your fitness goal. What do you want to achieve with your exercise training? Different people exercise for different reasons. Therefore, your training goal should determine your training volume.

Be Clear About Your Training Goal

Like I did mention earlier, your training goal should dictate how much exercise you do. So I ask you again, what is your training goal? Why are you exercising? What do you want your exercise to do for you? What benefits are you looking for from your exercise? You must be clear about your goal.

 Let’s look at the common fitness goals and how much exercise each goal requires:

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The Number One Weight Loss Mistake Dieters Make

Do you know the number on weight loss mistake dieters make? I'm talking about the very mistake that keeps dieters in a perpetual yo-yo cycle. I'll tell you what that is in a minute.

Consider this, someone who has been used to eating everything all her realised that her relationship with food was unhealthy and decided to make changes. She cleared her kitchen of all the foods she considered to be unhealthy and embarked on a very strict diet.

The first week was good because her willpower was in high gear and her motivation was up. She was on a roll, and nothing was going to stop her.

She weighed herself every day, and she could see the number of the scale going down. She was happy with the result even though she secretly resented the punishment diet she is on.

The second week came by, and she was still on a diet, but her willpower has started to dwindle. She jumped on the scale on day 10 and noticed she had lost 10kg already.

She has lost 10kg in 10 days!

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The Simple Exercise That Cured My Migraine Headache

I want to share with you the simple exercise that recently cured me of a migraine headache.

How it started

The first quarter of 2017 didn't go according to my expectations. Right from January, my plans for the year started falling apart. Then in February, I lost two family members. Add the family tragedy to the personal stress I was already feeling, and you’d understand why my stress level shot through the roof.

I knew if I could have a quality sleep the migraine would go, but I wasn't going to bed early. I'd stay up till 12 a.m (and on some days doing nothing. My usual bedtime was 9:30 p.m (yes, I'm an early sleeper because I have to rise early). I kept going to bed late and rising early, and the migraine remained constant.

The day my relief came

Before these stressful events, I was doing Yoga about two times a week. But when everything started spinning out of control, my personal routines were turned upside down, and I started burning the candle at both ends. It wasn't a pleasant time.

The relief came one morning as I sat on my Yoga mat.

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46 Are Carbohydrates The New Enemy Of Fat Loss?

Are Carbohydrates The New Enemy Of Fat Loss?

Not too long ago fat was seen as the enemy of fat loss.

People who wanted to lose body fat were advised to reduce their dietary fat intake if they wanted to see results. Dieters paid premium prices for foods that were labelled as, low-fat or fat-free. “Oil free this” and “fat-free that” were the default foods of the average dieter.

In the land of dieting, fat was the most hated macronutrient!

But things have changed in recent years. We no longer see fat as the enemy of fat loss because the goalpost has moved, and another macronutrient is taking the backlash. As a matter of fact, dieters are now being told to eat as much fat as they want – thanks to Ketogenic diet and low carbs diet.

Congratulations fat! The supreme court of dieting has declared you not guilty. The proclamation: “It’s not fat that makes us fat!”

You’re now the new B.A.E, fat! Let’s make a (bulletproof coffee) toast to your victory!

So many questions begging for answers

Why is it now okay to eat fat? Did the chemical structures of fat and carbohydrates change? Are carbs dangerous or we are just looking for another food to blame?

My objective is to tell you the whole truth about carbohydrates and their role in fat gain/fat loss.

Let’s dive in if you’re ready for the truth and nothing but the truth.

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Is Breakfast The Most Important Meal Of The Day?

Is breakfast the most important meal of the day? The answer depends on your definition.

Anytime someone asks for my opinion on the importance of eating breakfast, I always want to know their definition of breakfast.

Definition of breakfast

Breakfast comes from two words, break and fast, which can be defined as “break your fast” or “stop fasting.”

Every morning you wake up in a fasted state. How many hours you’ve fasted depend on when you had your last meal the previous day, and how many hours of sleep you had. You break your fast with the first meal you have after those long hours of fasting.

Breakfast, therefore, is not the meal you eat in the morning. It’s your first meal of the day – and when you have the first meal or break your fast is a matter of your personal preference!

You’re not skipping breakfast if you choose to break your fast at 12:00 pm; you’re just extending your fasting period.

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My Top 10 Fitness Tips For 2017

The new year we’ve been waiting for is finally here! If you’re a fitfam like, I believe you have some fitness goals.  But before we set the ball rolling, here are my top 10 fitness tips.

Tip #1: Don’t pitch your tent with the resolution crowd

The resolution crowd is easy to identify. They announce their resolutions to friends and family. In excitement, they join all the weight loss groups on Facebook and BB. They start a new diet and start going to the gym. They are pumped and excited about losing weight in January! Then February comes along, and life gradually slips back to normal.

You can’t afford to pitch your tent with this crowd in 2017. Resolutions are nothing unless you back them with actions all year round. Make a habit, not a resolution.

Tip #2: Be realistic with your expectations, it will save you from false hope syndrome

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5 Tips to Help You Stay In Shape During The Holidays

5 Tips To Help You Stay In Shape During The Holidays

Christmas season is a period of giving and receiving. The time when gifts of all sizes and types – from cakes to chicken to chocolate and champagne – just keep coming in. That means the average household is going to have more to eat and drink than usual during the festive season. And if you’re a very social person, you may have too many foods and drinks flowing around in your house.

With so much to eat and drink, it wouldn’t be a surprise if some people come back from the holiday a size bigger. But you don’t have to be in that number; you can enjoy the festive foods and drinks without adding inches to your waistline.

5 tips to help you stay in shape during the holidays

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