Posts tagged fitness
The truth about weights

Weight training combined with cardiovascular exercise is the best foundation of health-based fitness.

Yes, a complete and balanced workout should combine both strength/weight training and cardio exercises.

Most people who are looking to lose weight, seem convinced that cardio is the only type of exercise they should perform. Women tend to stay away from weights because they “don’t want to get big” or “bulky”, or may I say “Hulky”?

The truth is that it takes a lot of effort, very strict eating habits and years of consistency to get very muscular. Especially for women, who have diminished chances to get there, simply because there is not enough testosterone in their body to make this happen.

Think of your muscle mass as your engine power. The more you have, the more calories/fuel you burn. For example, a Ferrari engine is powerful and burns plenty of fuel even when waiting at the traffic lights. That is how some people can afford to eat loads of food without storing it as adipose fat.

Therefore, if you are looking to get rid of extra weight, muscle mass is something you don’t want to lose. Excessive cardio may lead to muscle loss. It is best to keep it balanced.

As we grow older, we naturally lose muscle and this process can lead to low bone density which in turn may lead to osteoporosis and even injuries. Weight training improves both bone density and muscle mass, simply because of your body will adapt to support you performing this activity.

It is common for people with a low muscle mass to complain of joint problems, back problems and especially knees issues. That is because muscles keep the joints and tendons working properly. A weak knee for example, is in many cases the result of weak under exercised thigh muscles.

Sitting at the desk or in front of a screen most of the day, tend to weaken your back muscles and therefore you slouch. If you slouch your posture is not strong. This can lead to other physical imbalances. It can also affect your digestion and your breathing, because your chest muscles are tight and your diaphragm is compressed.


Weight training has many benefits.

Toned muscles,  assist you to maintain a postural strength over time. A good posture can tell a lot about a person’s confidence, health and lifestyle. 

Besides changing the way your body looks and improving your posture it will affect your mood and confidence in a positive way.

It's ideal that you include weight training in your routine. Ensure to perform the exercises in a safe and correct manner to avoid injuries. If you are not too confident get some expert help to get the basis right and then be free. It does not have to be heavy all at once, start easy and aim for progress.

Hope you've enjoyed this read.

Stay awesome!

Training hard enough?

Have you ever felt frustrated or disappointed when you realised that you work out five times a week, but when you look in the mirror, you wished there was a better reflection of you?

If you have, this one is for you.


It is not about how often you exercise, but about how much effort you put into it.

You may be showing up and even break a little sweat, but is that enough?

Our human nature is designed to adapt. For your body to adapt and change, you need to do things that will take you out of the comfort box.

If you stay within your comfort zone, your body will not need to change, therefore it will stay the same.


When you think about the difficulty of your workout, consider a scale from 1 to 10 with 1 being very easy,  8 hard, 9 very hard and 10 very very hard. This is called the rate of perceived exertion ( RPE) and it is different for every one of us.

The reason I believe it is the best approach to take, it's because no matter who you are and what is your fitness level, you will always improve if you follow this method.

Whatever exercise you perform or programme you have during that one hour workout, should feel at the level of 8 to 10.

It will fluctuate and could even go below, but most of the time you should be there.

There are 3 variables to increase the difficulty of your workout:

1.     Weight

2.     Number of repetitions

3.     Speed

You need to play with these three variables to achieve that target of difficulty.

For example, if you are performing an exercise of 10 repetitions with 10 kg of weight and you feel it did not take you to that level 8 at the least, go for two more reps up to 12. If this is still not hard, then you clearly need to increase the weight.

If you are performing a body weight exercise and it does not feel hard enough, increase the speed at which you are performing that move. Make sure that you are confident with the technique and move faster.


If you want to see results, you need to get out of that comfort zone. That is where your body will change to support your increased levels of demands. That is what the human body does, it adapts to your activities.

It's that simple. If you find that you get too comfortable in a place, it's a sign that you need to raise the bar.

Thank you so much for your visit.

Stay awesome!



Before and after

I was asked a few times, by both friends and people that don't know me that well, how I managed this in just over 1 year and a half. And I said I will think about it and write it down.

The bottom line is body transformations are about inner transformations. If you have made an internal agreement with yourself that you want to change for the better, and that's an honest decision, then the rest will come easy. Whatever showed up along the way, I kept an open mind.


By that, I mean that I had to change my mind. A lot.


I changed my mind about what comes first – not the job, the bills, the washing up, the kids- it was me. I must come first.


This is the same as, when you go on a plane and they go through the safety procedures,  and they say in case of emergency landing put the oxygen mask on you first, and then your child (or whoever is traveling with you and you are responsible for). Why is that?

Because if you die, they have no chance to live.

For all you givers out there - if you want to show love to anyone, start with yourself first.


I changed my mind about what eating food is – it’s not an act of boredom, a consolation prize, a nervous breakdown, escapism.


It’s also not something to forget about.


Food is fuel to your body. Do you forget to fill up your car? (or top up your oyster…Doesn’t it suck when that happens?!) You can’t run on empty, and you can’t put the wrong stuff in. You also can’t overfill the tank. I think you get it. Things will break down.

Hunger builds gradually. Like the fuel light in a car, it goes orange to warn you.

Cravings are sudden and sharp. Red line. They are not hunger. Cravings are impulses potentially trying to show you that you need some kind of food. Or something...Don’t ignore them, but don’t run to the corner shop and buy a bag of sweets either.

Listen to these, see if they repeatedly show up at certain times of the day, of the month, learn what they mean. Ask someone you trust. Then drink some water and wait for your meal time.


Eat at the right times, the right amounts and eat what works for you. If you don’t know what that is, find out.


I changed my mind about asking for help where I know I am limited – I didn’t know what to eat and I didn’t know how to train.


I asked my sister (fitness nutritionist) to make me a food plan and I asked my friend (personal trainer) to help me fit into this red dress.  It really is as simple as that. Then they said yes, and I ate what I was supposed to and I showed up at all my training sessions and worked as hard as I possibly could. Every single time. Many times, I would say to Joe I can only do one more rep.  He would say no, go for two. And then I would change my mind, override us both, and do three.

For each of us, changing our minds is a very personal affair. But there is something in common:

it takes one moment of clarity to look at yourself, see where you are, decide what to do about it and do it. If you’re not ready, look into that. What’s holding you back? You will find eventually, that nothing is.


If you are looking for some magical pill, it doesn’t exist. Or for something or someone to come along and read your mind, it’s not going to happen.

Then I lost some weight, I fit nicely into that red dress.

More importantly,  I could see that I can enjoy prepping my food and that I actually enjoy training hard. And that I wanted to take it to the next level.


And so I did. I went to a competition, just because I thought this body has been through a lot, it does pretty much everything I ask it to do. So why not take this hard worked body to the stage...


It was tough it hurt in all sorts of places, it took a lot of resources. And it was all worth it. Will I do it again? Any day.


I just need to make up my mind on what the next level is. Loading….




The red dress

The red dress

7 weeks in

7 weeks in