Fit Family|Parenting

It isn’t about winning, but more about crossing the finish line

Those of you who follow me, know that my family is indeed a #FITFAM. I couldn’t look at improving my health and fitness level, without including my kids. Being fit as a family is important to me, as it’s created lasting moments of quality time spent together. I know my kids will look back and cherish our moments of fitness fun.

Fit Family of the Month
It’s so important to me that I’ve decided to do a series about Fit Families who inspire me. Today I’d like to introduce you to Emanuel and his family. Mani (as he is better known as), is a Dad blogger who shares Darren’s and his personal journey as gay parents in South Africa. They are the gorgeous family behind the blog Two Dads & a Kid

Mani has generously agreed to share their story as a Fit Family with us and I’m over the moon and grateful to have them on the blog today.

Their Story
Hubby(Darren) and I both grew up during a period that sport was part of the school curriculum. You weren’t expected to participate in every single sport the school offered, but we were expected to participate in at least one sporting discipline in addition to PE (now known as Physical Training). Darren was into athletics and his rugby. He loved rugby so much that it became part of his career. I on the other hand was exposed to and participated in a variety of sports disciplines ranging from individual activities like squash, athletics and swimming through to group disciplines like soccer and cricket.

Into our adult life, sport or rather physical activities have always been a part of our daily routines. We either at the gym for 30 to 60 minutes doing weights or cardio, or we are on the road, running or cycling. Entering races has become part of your weekend routine, not to win but to finish and improve on your previous race time. When our son was placed with us, he was our support crew with whichever spouse was not participating. Early morning starts became part of our weekend game.

Even before our son came home, it was a given that he would be encouraged to participate in sports. So, it was no surprise that we introduced him to swimming at age 6 months. At this point we attended lessons for about 4 months before he had had enough. So, we stopped. I’m so glad that we attended these lessons though, because a Sunday afternoon a year later he accidentally fell into the pool. Thank God for the lesson, because instinctively he turned himself onto his back and started kicking his legs and moving his arms about. What felt like minutes, was a lot less. When I eventually reached him, he was calm. This scenario could have been deadly, thankfully it wasn’t. Drowning is real! Besides saving your life there are many other benefits to learning how to swim. Swimming is great for the heart, lungs, improving your strength, balance, posture and flexibility. In recent years child obesity has become a huge concern, as it may lead to diabetes, swimming is a great preventative measure.

Although our son disliked the pool for a while, today he is loving his swimming lessons. We’ve introduced him to the world of Karate, Basketball, Soccer and Mountain Biking to bring a little more balance. Of all these disciplines, Mountain biking is where his heart is. He is a true MTB Rider. Seeking all the challenging routes while out on the trails. Although the hills are still his nemesis, if neither Darren or I are around, he will give it his best, refusing to give up, and giving him a sense of achievement. As he matures, being out on his bike will be another way for him to meet and make new friends. Although relatively new to schools, MTB is growing at school level with many events now introducing a prize for the school with the most entrants, for example. The best part of MTB or Cycling is that you can go out onto the trails as a family and it’s a skill your child will have forever.

Benefits of Exercise for Families

  • it improves our moods by releasing endorphins in the brain, that natural ‘high’ you feel after a good workout
  • kids that exercise regularly are more likely to pay attention and switch between tasks with better speed and accuracy
  • perform better on tests regular exercise also builds a child’s self-esteem
  • provides an environment for kids to meet and make new friends

Different Strokes for Different Folks
As a family we don’t necessarily all excel in the same sports. So, for example, Darren enjoys MTB more than I do. For that reason, he tends to be the one hitting the trails with our son. Swimming is my fortes, so besides swimming school, whenever I get the chance I hit the local pool at the gym and basically get our son to show me what he has learnt during swimming class. All three of us enter races. There’s nothing like a medal to boost your spirits and push you to do better.

Final word
Their motto is that as a family they do not give up. They may not be the first to cross the finish line, but they will finish! If you would like to follow these amazingly inspirational dads as they keep fit with their handsome son, then go and vist their blog TWO DADS & A KID and follow them on social media.

Fitness event

Addicted to Fitness Events

Hi! My name is Natasha and I am addicted to fitness events.

img_20180324_122503_4472677646171725386279.jpg
Fitness Addict

If you are following me on Instagram then you will know that I absolutely and totally love attending Fitness Events. I really can’t seem to get enough of them. Is it the actual fitness, hanging out with like-minded individuals or the unbelievable amount of fun and feel good vibes experienced? Well, for me it is actually all of the above.

I recently attended Botle’s Fitness Fest. Adidas brand ambassador, Botle Kayamba hosted her first of many fitness events in Johannesburg. For weeks leading up to the event she had promised us loads fun and a whole lot of sweat …. and boy did she deliver.

20180324_1210372884801977858086726.jpg

Botle asked me to be the MC for the event and I really couldn’t say no to a woman I admire and respect tremendously, but this was a first for me and very much out of my comfort zone. I however have to admit that it was loads of fun and I love that my journey is forcing me to operate well outside of my comfort zone.

After registration and striking a pose for the camera guy, the proceedings were underway. Ntsekie Majoro and Sello Seboka, put us through our paces. The high intensity boot camp had everyone sweating up a storm. I honestly don’t think I ever moved that fast in my entire life. Both personal trainers were completely amped and pushed the crowd to give their very best. It was super special to see Ntsekie again as he was the person pushing me when I started this journey in January 2017. I couldn’t afford him as a personal trainer, but that didn’t stop him from motivating me to push myself.

20180324_121408322370516998872703.jpg

After a well-deserved and much-needed water break, it was time to shake what our mammas gave us. Loads of fun was had as we did the Vosho, Gwaragwara, lotsa twerking, Pantsula, Kwasakwasa, Qopetsa, Twalatsa and NaeNae. Some of you are wondering what the hell am I talking about. Well these are dance styles synonymous with South Africa. They are dance styles that get those hips moving while you listen to the beat of the music. YouTube it, if you must and then try it. Even Rihanna knows how to Gwaragwara.

I almost forgot to mention that Botle’s Fitness Fest produced one of the coolest fitness goodies bags ever. We were definitely spoilt at this event and I can’t wait for the next one.


Best of all, is that I got to hang out and workout with friends, work colleagues and insta friends who are now real friends. I absolutely love my #FitSquad. Friends who workout together most certainly stay together.
I can’t wait to see you at the next fitness event Beautifuls.

Press release

Celebrating 30 Years of Inspiring Hope

logo-5

Ever since its inception in 1988, the Reach for a Dream Foundation has been doing amazing work by providing hope to children fighting life-threatening illnesses, by fulfilling their dreams.

Children have the innate ability to live in colour so to speak and to live each day to the very fullest. Encouraging them to dream their biggest dreams inspires a sense of strength, hope and courage.

Reach for a Dream touches the lives of over 45 000 children and their families a year. The 2018 campaign is well underway and the Reach for a Dream team is all set to impact lives like they have been doing for the past 3 decades, but they can’t do it without your generosity and support. 2018 will see this NPO celebrate 30 years of inspiring hope by making dreams come true, so you can expect this year’s Slipper Day campaign to be one for the books.

30-yrs-icon-BTM-12

What can you do with R10?

Now take a moment to consider what you can do with R10. Well, pretty much nothing, but your R10 can make a difference to the the dreams of these life-threatened children come true. So head over to your nearest Pick n Pay or Wimpy and purchase your wristband for just R10. Support #SlipperDay2018 in the coolest and most fun way ever by wearing your slippers all day on the 11th of May 2018 and don’t forget to pop into a Wimpy to get your free coffee.

Want to get more involved?

  • Get your local schools and businesses to participate in Slipper Day 2018
  • Bulk wristbands can be bought directly from the Reach for a Dream Foundation info@reachforadream.org.za
  • Buy your slippers from Reach for a Dream
  • You can make a donation
  • Donate a mere R30 to celebrate 30 years of making dreams come true
  • Become a volunteer
  • Donate your voyager miles
  • There are so many other ways to get involved

Jonathan Boynton-Lee summed it up pretty much when he said, “The only thing we can control is the amount of love you choose to give without expecting anything in return.”

Namritha, Melanie, Johathan and I grabbed the opportunity to take a photo with 18-year-old Kamo. This young man beat the odds after spending more than 2.5 years in a coma due to a brain tumour. Kamo now wishes to inspire hope by sharing his story.

I urge you to get involved and support this amazing initiative and the outstanding work that Reach for a Dream does. They are indeed “the closest thing to angels”.

Uncategorized|Weight loss

"Banter" with Nikki Peeriyalal

My fitness journey has been one of the most amazing experiences, entirely because of the inspirational women that have come into my life.   This week’s feature for My Daily Inspo Series is the gorgeous and oh so kind-hearted Nikki Peeriyalal.  Nikki follows the LCHF diet  also know as Banting.  This SAHM is also a serious cross-fitter and has successfully lost 36 kg since her journey began 2 years ago.



1. When did your weight become an issue?

My weight became an issue when I looked at a photo of myself taken on the 3rd of January 2016 at my cousin’s wedding. I couldn’t believe I was so large and hadn’t even noticed the changes.  I often hid behind the comment, “you’re tall so it’s ok to be big!”

2. What was your lightbulb moment that pushed you to lose the weight?

The lightbulb moment didn’t even happen after my moment with this photo. It happened several months after in May 2016. My son told me I couldn’t run with him because he didn’t think I could keep up because I was too fat. He also proceeded to question why I was so fat even after having my baby.

img-20180314-wa001781217862.jpg
At her max weight of 108kg

3. What made you decide to start banting?

In May 2016 on my son’s birthday, I made him a promise that a year from that day I would be healthier and fitter.  I made him a promise that I’d be able to do any strenuous exercise with him.

4. How much have you lost to date?

I wasn’t initially going for a goal weight as I don’t believe in the BMI method. So I worked on a goal dress size. I worked towards a size 36. On my 1 year anniversary of banting,  I comfortably fitted into a size 36 and had lost 35 kilos. I really couldn’t believe it was that much!

img-20180314-wa0024531587531.jpg
Nikki’s hard work and dedication is producing amazing results

5. As a mom of three, how do you find balance in your life?

Let’s just say that I wing it. However, keeping meal plans and ideas at the fore helps bring balance. I’m lucky that my older children are almost the same age. So I don’t have that much of a disruption with routines. I’m strict about sticking to schedules and meal plans. If there are a sudden unfortunate obstacles in my way, I improvise whilst still sticking to clean eating.

6. What has kept you motivated when you were feeling down?

There were many people who told me that they know my personality and that I am the kind who gives up when things get too hard. I don’t ever recall being that way, so I was even more determined when I was feeling down, to continue and achieve my goal. It was always so difficult to eat clean while everyone else in the family refused to join me. So I was alone on this journey and had to prove them all wrong.  The lack of encouragement and belief in me was all the motivation I needed.

7. What is your biggest struggle – food, exercise or temptation?

Right now, I don’t have a struggle because I’ve become used to this lifestyle. However during my first year, my struggle was exercise and temptation. More exercise because I had last done it in high school. So I was extremely unfit and I felt I couldn’t do it.

8. How has your weight loss affected your relationships?

Weight loss and relationships: It’s amazing how people see you differently when you lose weight. They’re always full of compliments as well as questions. But I find I’m more approachable now. My husband in particular is loving my curves and muscles.  We talk a lot more and I’m able to encourage him and others daily to keep trying to make healthier decisions. Weight loss brought me closer to my husband because I’m no longer hiding in a fat body and not dealing with things. I’m confident and at ease now, so automatically I feel more drawn to him and others and them to me.

9. Lastly, tell us what your tagline is.

It’s a Maya Angelou quote – “Do the best you can until you know better, then when you know better, do better.”


Even though I haven’t met Nikki in person she is what you would call an Insta Friend.  Neither distance nor meeting in person has stood in the way of her encouraging me to push harder, eat cleaner and continue on my journey.  Her support means the world to me.  Nikki lives to encourage, inspire and motivate people on a daily basis through her Banting Beauties page on Facebook.  Nikki is a lifestyle and wellness consultant focusing on the low carb lifestyle for all ages.

Fitness

My Love-Hate Relationship with Running

If you don’t already know, I have a love-hate relationship with running. The hate part began 2 decades ago when I did basic military training in the South African Air Force. Running has never been my thing but I have always secretly wished that I could run. Like just run non-stop for a mere and insignificant 5km. The love part is where running (or run-walking in my case) helps me clear my head and process things. At the end of a run I always feel rather strong, but it’s also the exercise the improves my fitness level the quickest.

When I started my weight loss journey, my biokineticist wanted me to run 30 minutes on the treadmill daily. Oh my word … I think I almost died that first day. Needless to say that there was no running involved but my chest was on fire and my breathing was heavy. It was complete and utter torture. Thinking back my speed on the treadmill was a 4. I started doing parkruns with my husband and kids. Time for my first 5km was more than 60 minutes. I have however had slow but steady progress over the last year and now run on the treadmill with my speed setting at 8 and I can complete a 5km in 38 minutes. It’s all about progress and not perfection, but I’m ready to take my running to the next level.  So I a 12 week program and my blogger friend suggested a running app that gets you to 5km in 8 weeks, so at least we have choices.

12 weeks to a 5km
screenshot_20180315-1913241494332363.jpg
Phone app suggested by Cherralle who runs the blog My Daily Cake

A Few Pointers to Keep in Mind

  • Safety First

Remember to always get medical clearance before starting on any exercise programme. It’s also important to listen to your body. Road running and trail running has become increasing dangerous in South Africa. Try and join a running club or find a running partner. Avoid running on your own in isolated and/or dark areas.

  • Shoe Selection

The single most important piece of equipment is running shoes. If at all possible have your feet analysed to determine the if you are a pronator or not. I, in particular have flat feet so stability running shoes are best suited for me. I’m torn between my Asics Noosa Tri 11’s and my New Balance 860v8’s. I’ve heard that feet, particularly those of beginners, tend to swell the further you run. Something to consider when running longer distances.

  • Running Attire

When it comes to running, runners prefer comfort far ahead of fashion when it comes to fitness gear. Begin with basics: a pair of shorts or tights (helps prevent chafing) and definitely invest in a good quality high impact sports bra. Layering is essential in colder conditions. Reflective gear is import for night races and road running. I definitely can’t run without my buff and peak cap. I’ve yet to find a good quality pair of running sunglasses but it’s definitely on my list.

  • Tech Stuff

GPS watches and fitness trackers allow runners to measure time, distance, pace, and much more. Personally, I love my Fitbit and seeing I’m not a professional runner, the Fitbit Charge 2 does everything I need it to do

These also happen to be some of my fav exercises

General instructions:

  • Don’t forget to start with a 5-10 minute brisk walk or jog to warm up before every session and end with a 5-10 minute brisk walk to cool down.
  • After cooling down, take the time to do some stretching.

Guidelines

  • Easy run – comfortable pace, where conversation with walking partner is easy.
  • Moderate run – you might be left slightly breathless.
  • Moderate run with hills – a moderate-paced run that includes about 3 to 4 hills of 300m each.
  • Fast run – make a concerted effort to maintain a fast pace.
  • Repeats, tempo, hills, strides – speed-work sessions.
  • Strength training – not essential for you to finish the 5km distance, but it has tremendous benefits, both for your running fitness and your health.
  • Cross training – not essential, but makes your training programme more balanced.
  • Rest – a vital part of any training programme when your muscles increase in strength

So while running is an internal and mental battle for me, 2018 will be the year I overcome this and the year I run a 5km non-stop. 1July 2018 Im coming for you.

Uncategorized|Weight loss

Discussing Faith, Food & Weight Loss with Dil Pillay

When I entered the Woolworths #startswith challenge, little did I realise that I would find inspiration, motivation and best of all … friendship.  The #startswith challenge brought the most amazing and inspirational women into my life and for that I am truly grateful.  One of those inspirational and remarkable women is Dil Pillay.  She is a woman of love and sheer strength.  She has overcome so many obstacles in her life and that’s what makes her a real life superhero.  She is humble and probably one of the kindest people I have ever met.  We recently met up for a picnic in the park and got to chatting.

img_20180224_165953_361.jpg


Who is Dil Pillay?

I am extremely passionate and diligent about everything that has been laid on my heart. I thoroughly enjoy sharing what positively impacts my life. My world pretty much revolves around the love of my life, my little four-legged boy- Chow. I have developed a passion for creating new and delicious healthy foods. I especially love surrounding myself with people who love to eat, laugh, pray and who unconditionally give of themselves.

You have a rather impressive story to share in terms of your weight loss, would your care to elaborate?

My weight fluctuated on an ongoing basis from 2011.  I weighed in at an impressive 110kg at the end of 2015.  I couldn’t bear to come face to face with the harsh truth of the scale so I avoided it at all costs and didn’t weigh myself.  For some unknown reason I lost the weight and when I finally mustered up the courage to hop onto the scale I discovered that I had lost 20.1kg.  At the time I was living with depression,  PCOS and type 2 diabetes which put a huge strain on my life and my weight, so in Feb 2017 I made the decision to commit to a lifestyle change.  It was time to stop making excuses and commit to myself.

img_20180307_1913491953652943.jpg
During our picnic we discovered that Dil has lost a whopping 53.1kg.  Guys that is the equivalent of my 14-year-old.

Tell us more about your change in diet as a result of your food allergies.

My body and skin were reacting badly to the types of food I was eating, so I had no choice but to make several huge changes to the way I was eating.  The fact that I was diagnosed with PCOS compounded the situation further, so I made the decision to become a Pescatarian.  I hear you ask, “Pesca what?”  A Pescatarian is someone who does not eat red meat at all but does eat fish.  Therefore my diet is just plant-based foods and seafood. In addition to being Pescatarian, I also do not eat gluten, dairy, refined sugar and certain nuts due to allergies.  This change in diet has transformed me into an absolute foodie who spends an insane amount of time whipping up healthy dishes for myself.

What is your approach to exercise?

I initially had a gym contract but due to being uncomfortable about my weight, I cancelled it. So the workout aspect of my journey started with me walking my little boy.  I gradually increased the distance and began walking him every morning and afternoon. Walking him around the park several times progressed to jogging, which in turn progressed to running. Eventually I felt ready to do more than just walk or run, so I used the internet to research exercises that would best suit my needs.  I bought a yoga mat, just one 10kg weight and a skipping rope.  These items became part of my work out routine. My current routine involves me running on the spot mixing it with high intensity training 3 times a week for 45 mins.  I also mix things up by adding some yoga, squats and lunges  to my routine.

Did you try losing weight prior to this?

Oh yes I did!  In the past I attempted losing weight by just trying to eat healthy without proper information about my body type and what my body needed.  I jumped into diets and failed within a week.  I now know that my mindset wasn’t ready for this journey.

What was different this time around?

This time around I realised I needed to make it a lifestyle change, but before that I needed to educate myself about my condition.  I spent hours on the net researching exercises and healthy eating alternatives.  I was in the right frame of mind and I was ready to commit to myself, my health and my life.  I started cooking more from home, creating healthy dishes rather than buying take-out.  I learnt to make healthier choices when I ate out and before I knew it, those changes had become a lifestyle for me.

What does faith mean to you?

Faith is what keeps my mind at peace in the midst of many life situations as it reaffirms that there is always hope. Faith gives me reassurance that as long as I keep my faith I will certainly overcome all obstacles.  During my journey having being diagnosed with depression at one stage in my life and having gone through a divorce I have been challenged emotionally, mentally and spiritually.  Faith has helped me stay at peace and motivated me to move forward. My faith in God is what led me into getting my body right, knowing I was created not to have these health barriers and that healing was for me which is evident in my life right now .

How do people react to your transformation?

It has been an amazing journey and more people are inspired and curious as to what it is to be a Pescatarian.  People want to know what my secret is and want to know what diet i’m on.  I’m blessed with the support and love of so many people, many of whom are people I have never met in person but who make up my support system.

Has there been a downside to losing weight?

There definitely are downsides.  I now suffer with low blood pressure and the main downside is the excess skin.  Losing 50 odd kilograms is an unbelievable amount of weight and unfortunately or maybe fortunately, I have all this excess skin around my tummy area.   I say fortunately as it is a constant reminder of a place I never want to find myself at ever again.

Any words and advice for people wanting to lose weight?

Make a mindful choice that you want to change to be better, feel stronger and achieve your best health possible . Don’t be hard on yourself but at the same time I urge you not to give up. Get up and get moving. Don’t be afraid or ashamed to embrace yourself for who you are.  Surround yourself with like-minded individuals.  You can do this no matter what your struggle is . I am living proof it can be done.


Dil Pillay is indeed proof that we can step outside our comfort zones, tackle the obstacles life throws at us and still come out on top.  I’m extremely grateful and honored that Dil has allowed me to share her story with you and I’m extremely blessed to call her my friend.

Uncategorized

My Daily Inspo

Melissa from Mel’s Postbox afforded me the opportunity to do my very first guest post on her blog where I share my fitness journey and speak about the support I have received this far.  Click on the link below to read the full post.

Source: “I owed it to myself and my kids to lose the weight”
My Daily Inspo is a gratitude series to highlight the inspirational and strong women who push me to be better, to work harder and won’t let me give up.  My Daily Inspo is about my Fitness Tribe.

Uncategorized

Working out with Botle Kayamba

In my recent guest post on Mel’s Postbox, I spoke about how it takes a village to lose weight and make a significant and sustainable lifestyle changes. Well, Botle Kayamba is very much part of my village.

What started out as a chance meeting has since turned into a real friendship and mentorship. That chance meeting happened when we both attended an event at The Cookery hosted by Women’s Health Magazine but didn’t know each other at that point. We greeted each other and a cordial smile was exchanged every now and then.

23755075_10155819034408334_5196908157400002533_n.jpg
Hanging with other fitsters and influencers at The Cookery by The Secret Jozi Chef

Botle is a highly skilled personal trainer as well as group trainer. She was diagnosed with an Ameloblastoma type 3 tumor, which later led to swelling in her face and the loss of her left jaw. The tumor eventually ended her booming modelling career. Three operations later and this amazing woman who is beautiful both inside and out, could easily have returned to modelling but instead found her calling in the fitness world.

Coming from a disadvantaged background was all the motivation she needed to make a success of her 11 year fitness career. Botle has gone from teaching kids in her neighbourhood to being a resident trainer at the Virgin Active health club chain. She lives to inspire and is all about inspiring women from all walks of life, both in her community, as well as the fitness industry. I can truly vouch for that, as she inspires me daily by the manner in which she lives her life. Botle once told me that I inspire her, which honestly left me flabbergasted and in disbelief, but she is a woman who’s all about helping other women. She is such a special individual and it’s evident in the way she treats people, especially her clients. Botle revels in her clients progress and she definitely keeps an eagle eye on whether or not you are staying on track. Don’t let her calm and sweet demeanor fool you, as she is a powerhouse of a trainer who pushes you to the limit and takes no prisoners in her super energetic, fun and sweaty classes. Her body is a temple of pure strength and power.

img-20180228-wa002046291381.jpg

Botle also happens to be the Women’s Health Next Fit Star, Top 5 finalist for 2017. Her journey has been so exceptionally inspiring that it’s no wonder that she has featured in Fatloss Magazine, Fitness Magazine and Women’s Health Magazine. Botle is sponsored by the likes of Adidas, Cleansui, Fresh Dew, Lovi Juice and Venga.

It doesn’t stop there. Mega brand Adidas has taken it a step further in her brand ambassadorship and is sponsoring Botle with her very own event, Botle’s Fitness Fest. When this happens, you know you are doing something right and Adidas is all about fitness #inspo and amazing journeys. Cleansui, Fitness Magazine, Fresh dew, Lovi Juice and Venga are the other brands sponsoring this event.

0066656_0
Tickets still available at Quicket

Tickets still available at Quicket

Guest Instructor, Ntsekie Majoro and Botle (both Virgin Active Personal Trainers) will be putting you through your paces on the 24th of March and I promise you that this is a fitness event you don’t want to miss. Its going to be amazing fun and a wonderful opportunity to hang and workout with like-minded individuals. Bootcamp will get you into the swing of things and Botle’s sexy Dance Fitness will most certainly help you get in touch with your sexy selves. Oh and let’s not forget to mention that the your ticket to the event includes an amazing goodie bag (just for added incentive). So I really hope that you will be joining me at what’s set to be a fantastic day of fitness fun.

If for some reason you can’t make the event and you are not a Virgin Active member, but want to workout with Botle, then you still can. Botle holds weekly classes at 6pm on a Thursday at Sagewood School in Midrand. So ladies (and gents) there are no excuses, just get up and get moving.

Fitness|Progress pics|Weight loss

Lemme Keep It Real

As for those that follow me, you will know that the information I share with you is raw, uncut and a 100% true reflection of my life. This being said, its time to keep it real and share the numbers behind my journey.

I went for my first full body assessment for 2018 and the detailed report left me smiling. Granted I’m choosing to focus only on the positives and I still have a long way to go. So here goes …

7710160088081_20180202123838_InBody

In terms of my body composition I’m big boned, have 10.2kg of muscle and a mother load of fat. I will need to reduce my body fat mass by half to be exact. Now lemme tell you, that 10kg of muscle is what I’m truly celebrating. A year ago I literally had almost nothing in terms of muscle. I can feel the leanness in my back and shoulders to be honest.

My overall score of 57/100 is not ideal but is mainly due to my BMI, which requires me to lose another 29.1kg. That’s like losing a child to be honest, but it is what it is. The focus isn’t on my weight as much as it is on my visceral fat. So, this is my focus area and I will need to put a lot more effort into losing around my tummy area

Visceral fat is known as a “deep” fat that’s stored further underneath the skin than “subcutaneous” belly fat. It’s a form of gel-like fat that’s actually wrapped around major organs, including the liver, pancreas and kidney.

15098735614501525434401-e1514721599457.jpg

We also did measurements and here are those figures as of end January 2018:-

  • Waist – 40
  • Arm – 16
  • Calf – 19
  • Chest – 43
  • Hip – 48
  • Thigh – 27

Back to those 10kg of muscle. The distribution is basically around my arms, thighs and believe it or not … my abdominal area (and I have the photos to prove it).

img_20180205_0530171648053202.jpg
This happens to be the same pink top

I also found out that I’m not eating enough in a day. This came as a shock because I eat all day long and I’m often too full to have my 6th meal for the day. I use my fitbit app to track what I eat and have been aiming for 1500 kcal. According to the report my Basal Metabolic Rate (BMR) is 1486 kcal which is pretty damn accurate. I should however be eating approximately 1900 kcal. That’s basically another healthy meal. So I’m planning to include more complex carbs into my diet.

Many of you must be wondering why I said I was smiling after receiving my report. Well it’s about progress for me. I can see the changes and I can definitely feel it. I also know this is a journey and having information like this report empowers me to work on specific areas. I’m done living in denial and I’m happy to tackle improving my health one day at a time, so bring it on!

Fitness|Weight loss

The 80/20 rule helped me lose 15kg in 10 months

The Pareto principle (also known as the 80/20 rule, the law of the vital few, or the principle of factor sparsity) states that, for many events, roughly 80% of the effects come from 20% of the causes. Pareto developed both concepts in the context of the distribution of income and wealth among the population.

The Pareto principle can be applied in all aspects of life. When applied to healthy eating it basically means consume healthy food 80% of the time and fun food for the remaining 20%. The 80/20 rule is really an approach to a healthy and balanced lifestyle. It’s about eating the foods you like, losing the weight and keeping it off. Is it possible that you can have your cake and eat it too???

The Pros

  • Can avoid that failure-prone mindset
  • Keeps you motivated
  • Able to enjoy your diet more
  • Don’t feel so restricted
  • Get to enjoy the foods you love
  • Able to maintain your eating plan long-term

The Cons

  • Determining that 20%
  • Over-indulging
  • Falling back into old habits

Winning at Life

10 months into my journey I managed to lose 15kg, but here’s the catch … I still ate carbs and sugars (in moderation of course).

Screenshot_20180128-212031.jpg
Progress Not Perfection

Seeing as I am an absolute foodie and have been basically all my life, this flexible approach to weight loss serves me well. I love food, the yummy, tasty, hearty not so healthy kinda food.

I aim to eat clean from Monday to Friday. I’m however less restrictive over the weekend and tend to eat the food I love that may not necessarily be on my eating plan. This may or may not include the occasional glass of G&T.

Screenshot_20180128-211733.jpg
G&T because I can

I’m a true Libran, always looking to sustain balance in my life. The 80/20 rule allows me to live my best life, while I smash out my goals. If I slip up in the week and don’t achieve my 100% clean eating I no longer beat myself up about it. I no longer feel guilty about the occasional piece of decadent chocolate cake and I refuse to allow minor slip-ups to derail me.

Lets be real people. Life isn’t perfect and life “happens”. Setting a goal like 100% clean eating can and will only set you up for failure, making you feel despondent and even depressed. This often leads to us just throwing in the towel, because the situation has become too overwhelming. So instead of setting the bar too high, rather set small goals and gradually work your way into a lifestyle change. Do everything in moderation and focus on positive and happy vibes. The rest will eventually fall into place.