Front load squat on leg day

So, here is a variation of squats that I did today. It works the quadriceps, hamstrings, glutes and calves.

Why front squat? Barbell position means you work the quadriceps more in this squat than glutes in the back squat. I had already done a set in the back position by the time I was doing these. . .I really wanted to work my legs today.

so....

Lifting the weight.... Yap, lifting makes me happy

And load...(clean)

And perform a set of squats

And that's it!

When coming up with fitness resolutions for 2014, acknowledge your failures first

It is just like alcoholics anonymous, you have to admit that you have a weakness in order to strengthen it.

I know where my failure is, food. I love food. Even though I generally eat healthy, I have a chocolate habit that is my downfall. I also disregard portions a lot of the time. 2014 is going to be the year I get really ripped, and step 1 will be cleaning up my food habits.

Be realistic.

It is much easier to quit when the goal seems unattainable. Last year, all I wanted was to finish with my weight loss, and fit into my wedding dress. Lifting heavy only started as an afterthought to the original goals. If you have 50 kilos to lose, put a realistic goal, not a time frame that will make it virtually impossible for a person usually engaged in other activities other than exercise and diet control.

In weight loss, acknowledge what your failings are. Are you more likely to spend a lazy weekend in front of the television than go out and meet with friends or window shop? Do you pay for a gym membership that you only use for one month? Are you always making excuses or babying yourself, saying you cannot do more because that is all you are capable of? It doesn't cost more to try, then again you have to try a little at a time so that you do not get overwhelmed.

Plan

A lot of people come up with resolutions. Fewer still plan on  how to achieve the goals. Take time to think it out. Are you going to clean out the junk food from your house and stock your house with healthy foods? If so, familiarise yourself with recipe ideas so that you don't get home and start to wonder at how you are going to come up with a healthy meal. Planning to start an exercise regime? What is the most convenient way for you to workout? Choose a time of day that you will be doing your workouts. If home workouts are it, do a bit of research, find out what works, what doesn't, what workouts need no equipment, which ones do and how much equipment. Are you going to get home workout dvds? There are so many out there, which one will suit you best? So many ways to get the same thing done, surely a plan would be a good thing.

Finally, know from the start that you will stumble, you might fall, but what makes us winners is getting back up, dusting ourselves off and moving on. No one's perfect.

Have an active weekend!

So I have two young children in the house...

With different feeding behaviours, here was a successful dinner I made....

Mince meat with some peas and carrots in it..... (if you want a recipe I can write it, but I added spices I like that wouldn't make it too spicy for kids)

then I did the crepes (really thin pancakes) with no sugar in them

Then I got confused and did a mexican thing with the crepes and mince meat the white on top is mozzarella cheese. You can also use greek yoghurt, or anything else you desire...recipes are just rough guidelines anyway

And then I put them in the oven for the cheese to melt in

And the kids ate....and I ate and we had a smoothie for dessert but I didn't take photos of that because come on...it's just fruit and yoghurt in the blender!!!!! you can do it! Now to think of tomorrow lets keep the kids interested in food recipe...sigh! Being a mum is so much fun!

If you've been working out for two years, or one year or 6 months.....

And you do not see a change, you need to change things to get some results.

This post is inspired by a nice young lady I met at the gym today. It was her leg day and she surprised herself by adding 12.5 x 2 kilos of weights from what she normally squats. Why? Because she started believing she could, because today for the first time, the boys corner was filled with girls, and none of them were lifting girly weights, and because she received the support from the girls she wouldn't normally get.

She told me she had been working out for two years.....

If you do not see a change, or progress, you need to change things.

Just from today, she learnt that she had not been challenging herself, that she can go harder and achieve more, become stronger.

We also talked a bit about diet and the need to do your own reading, research and get the correct information, information you need to improve. I told her I started this journey when I was 18, and had been told I was overweight by a doctor (yes, I got lost along the way...but....it started at 18)

Do not be afraid to push yourself, you will be surprised at how much you can do.

Do not look at another person going hard and say...he/she is so fit, I cannot do that...try to do what you can today, tomorrow you will be able to go faster, harder, longer.

Do not quit. Starting over is much harder when you think you have failed before.

Do not starve yourself, eat real food, nutritious and whole. Watch your portions. That is all that is needed. No special supplements, no fad diets.

On a lighter note, I found this photo today. I always comment how my toddler has perfect form while squatting....I wish I could do that

Leg day...

Contemplating my last set of squats.....

And now what has become my favourite "let's work that ass" exercise...the bulgarian squat

And then there were calf raises, lunges...and a bit of upper body work because I won't lift over the weekend.

Have a great Friday and weekend!

Keep active!

Another holiday season coming up, will we survive unscathed?

At this time, gyms should have boarding facilities, for those of us terrified of the holiday season. When temptations are abound, and the warmth of family makes it so comfortable to keep that hand to mouth motion going and cuddle up in the evening, and mornings, forgetting to keep our year long workout religion.

How will we survive this?

How will we survive the parties with the pastries, and the bubbling fizzy drinks, and the not so bubbly tipsy inducing drinks, and the roast meat, and the potatoes, and the sweet potatoes...there was a salad somewhere...nope, that was just some fruit on top of the tipsy inducing drink, go figure.

Consider this,

If you have been working hard the whole year, the week of rest might be just what your body needs to start afresh and make more gains in the new year. Many fanatics find it difficult to rest, I know that more than a day's rest seems a waste. However, I did notice that after my recent three week hiatus, my body has begun making muscle gains that it wasn't before. I have to think about whether I had been over training before and begin incorporating longer periods of rest in order to allow myself to progress. So don't panic, the rest might also be good for you.

The self control you have shown through out the year has built discipline in you. Which is why you will still choose water over fizzy drinks and nurse one drink the whole evening. There is no need to look anti social by slipping away for a run, there is time for that early in the morning before the parties begin. There are smart ways of keeping to program, just practice the same self control.

Consider also that this is a time for stock taking and making resolutions. There have been those that have been watching you the whole year and will now take your example and try to implement it in the coming year. Consider also that being a role model (even though you might not know it yet) carries a burden of responsibility. As you think over what new goals you have for next year, remember, that this is a time there is a spot light on you. The greatest gift you can give is inspiration for a loved one to begin picking habits that will keep them healthy, longer.

Plan. Yes, plan. If you are accustomed to machines and weights at the gym, perhaps now it is time to refresh your memory on body weight exercises since getting to the gym might be hard. It's just like traveling, get to know what your program is and plan some activities that fit into that program without straining you. I might be going camping with my family, so a few hikes are in order. I will also carry my tubes to do some resistance on the go.

When at a buffet, start with the salads. Avoid salads that already have the dressing mixed in, especially mayonnaise filled ones. Try to have salads with the dressing on the side. It is also better especially when you are not sure how long the buffet has been out. Mayo being raw-egg based is not the best thing to eat when it has been out and uncovered for a while. Always finish with the starches. Don't ignore them completely, our bodies need starch but not in the amounts we usually eat them. Eat slowly, remember it takes about 20 minutes for our brains to register that we are satisfied. By the time you get to the starches you should have very little space to fill up your stomach.

By keeping conscious of our choices, we will survive the holiday season, perhaps with just a few bruises instead of crashing out completely.

Stay active everyone!

Short on time? Work smart.

Not all of us have hours and hours to spend working out. In fact, the thought of hitting the road for a whole hour puts off most of us, what, with our demanding schedules, family life and other commitments, finding the time to workout can be challenging.

However, there is always time for what you consider to be the most important things in your life. There will always be time for you to have a meal, or for you to have a conversation with your beloved, or have a giggle with your children. That is because you make time for these things, you have to make time for fitness, otherwise you will never have time.

Here are some tips I have picked along the way to ensure you get the most out of your workout sessions squeezed in between deadlines and wiping  runny noses.

1. Schedule it! There is a friend I have who, having three children, one being a boisterous toddler and a full time job wakes up at 4 am faithfully (I was corrected, 3:45am...who wakes up at that time?)  in order to have her "alone time". And what is this alone time? Yoga, cardio, some resistance....This is the only time she has to herself. She prioritized her body, sacrificing sleep when it is at its sweetest in order to get a workout in. I loud her.

2. Time and time again research has shown that short bursts of intense cardio coupled with plyometric exercises is the most effective for fat burning without compromising muscle building. Don't worry if you do not have two hours to get your cardio in. You can work smart by working out high intensity with short rests for an overall shorter workout but keep your body burning fat for longer. You have to work at your max, there are no shortcuts if you choose this route. Ladies, you need to look unlady like by the end of the first set, you need to be breathing hard, your heart should be pounding by the time you get to the short rests, if you work out this way, 20 minutes should be as effective as an hour long workout in slow steady state cardio. This is not for beginners though.

3. Lift something, lift heavy, lift consistently. Weight/resistance training builds and maintains muscle, it also maintains and has been shown to build new bone mass. Muscle is heavier than fat, but it is what gives you that definition that you desire. No time to spend two hours lifting? No problem! Fewer repetitions for heavier weights are more effective in muscle building anyway! Structure your workouts so that you hit every muscle group in a week. No gym close by? No problem! Use your own bodyweight with exercises such as push ups, dips, and pull ups.

4. Watch what goes into your mouth....You might have all the time to exercise but you cannot compete with what you put into your mouth. Eating healthy is 80% of the journey. It means getting your nutrition from whole foods and watching your portions. It means avoiding processed foods and sugar. It means getting intimately acquainted with your kitchen, and getting accustomed to drinking water and not fizzy drinks. It also means eating....not starving yourself, setting yourself up for weight gain later by slowing down your metabolism. Step 1 is surrounding yourself with healthy food. Get rid of the junk around you, we tend to eat what we see closest to us.

It does not have to be a strain to be healthy, but sometimes it seems everything around us is conspiring to get us off track. Be prepared, be consistent, keep healthy, be happy.
Have an active afternoon!

Consistency in doing the right thing pays off when consistency becomes difficult to maintain

Yep.
But before all you fitness enthusiasts crucify me, let me state my case.

I have been away from all forms of structured exercise for the past three weeks or so. There really are no gyms on Lamu Island (someone tell me where there is one). I did a lot of barefoot walking though (bad business idea - shoe shop in Lamu) - Everyone goes barefoot, it is more comfortable in that heat in the sand. I avoided taking the boat taxis to town (bad business idea - car sales in Lamu the town only has one vehicle that travels along one stretch. There are no roads to speak of, take a donkey, or a boat)...

I am digressing, why aren't you telling me that I am?

Anywho, I had my share of desserts, and my activity level was way lower than usual even though I did swim in the ocean (awesome for a person who is usually landlocked).

I was a bit nervous when I came back and picked up a kettle bell for a combined cardio and resistance workout. I had contemplated, what would be my first workout after the longest break I have had for more than 18 months? Running? Pure weights? HIIT? One of those crazy circuits that had me recovering for days? I chose kettle bells for the following reasons

1. I needed to begin getting back some of my lost cardio endurance. Kettlebell training has cardio in it. Swinging the weights really gets your heart going.
2. I needed to begin with a low impact exercise. Yes, it was not a long break but better to ease into it just in case and add plyometrics as we go along.
3. I wanted to see how much I had lost in terms of strength and get some resistance in as well.

It went a lot better than expected. Challenging, yes it was, but I did finish what I intended, complete with close grip push ups, some burpees (ok, so I did do a bit of plyo), a bit of ab work, not too bad after a bit of a break.

There is a big difference in what I was able to do as opposed to what I would have done ten years ago. Ten years ago, I concentrated on LISS (Low Intensity Steady State) e.g. Jogging/running for a long period of time. In my thirties I became more interested in doing things the right way. I started researching more. I wasn't satisfied with being "thin" any more. I was interested in being the best I could be. Which meant I started lifting, then I started lifting heavy. I also incorporated more yoga and begun pilates once in a while. I was more interested in wholesome fitness.

The result? My body changed. The way I looked changed, the way I moved changed. I built more muscle, I maintained, and regained a lot of flexibility that age takes away. I was heavier, yes, but I looked and felt better. I wasn't bored with my fitness routine, it changed often enough to keep me challenged.

It is because of this that coming back to training was not as difficult as I thought.  Muscle does not start withering away immediately you stop weight training, of course eventually it does, but three weeks was not enough to have that much of an adverse effect. It also means that my weight gain during the holiday was minimal compared to what it would have been if I concentrated on LISS training only. I am not in a position to make a comparison based on measurements, this is more of an educated guess.

My lesson? If you're doing the right thing, and doing it consistently, even when it becomes difficult to maintain that consistency, the effects carry you on for a period of time.

Have an active day folks! Being active today helps you be active tomorrow!

Nutrition for general well being

Nutrition for Health 

A quick guide

It is true that we are what we eat. What we put into our mouths accounts for 80 percent of our efforts to stay healthy, 20 percent is everything else. With food accounting for that large a percentage, it is common sense that we need to really pay attention to what we put into our mouths. 

Here are general guidelines and tips regarding nutrition.

Breakfast:

Never miss breakfast. The old saying that you should eat like an emperor in the morning, a king at lunch and a pauper in the evening is true. What energy you had at dinner time is used up by morning, you need fuel to start your day. 

If you are working out early in the morning, consider splitting your breakfast into two so that you are not too filled up when working out. It is ideal to have big meals two to three hours before working out and smaller meals at least an hour before. Anything more you will feel too full and bloated to exercise effectively. 

Breakfast is the time to get your complex carbohydrates in as they provide fuel for the day. Complex carbohydrates consist of less processed carbohydrates such as whole meal products, arrow roots etcetera. 

You also need to have protein. Why? Protein keeps you fuller for longer. Your body also needs protein to repair it’s muscles and blood cells. It is a myth that a high protein diet destroys your kidneys. Whatever your body does not use is flushed out. 

A good breakfast will consist of:

• Complex carbohydrates - whole grain cereals or bread, arrow root, sweet potato, cassava
• Protein - Egg, natural yoghurt, cold meat cuts,
• Some sort of fruit or vegetable
• You can also have last night’s left overs as breakfast as long as you take care of your portions. 

Lunch:

Lunch should be balanced just as breakfast is. However, it should be lighter. Why? As the day wears on, you need less energy as you are closer to bed time. 

Dinner:

This should be the lightest meal of the day. Unless you are on a specified fast and there are ways to do this, do not miss any meal. Just make it lighter than the rest of the meals. 

Snacks:

It is important to snack healthy as snacks are usually our downfall in weight loss. Look for snacks that contain fibre and protein as these keep you full for longer. 

Healthy snacks include:

• Nuts and a banana
• A half a cup of yoghurt with fruit
• A very small portion of last night’s left overs e.t.c

PORTION CONTROL

We tend to eat too much. Portion control is about controlling the amounts of what we eat and not starving ourselves. As a rule, half of our plates should contain vegetables, a quarter should contain proteins and the other quarter should contain the starch. This is how our plates should look like at all meals. 

   

Tips:

• A portion of carbohydrates is about a fist full of rice. Try to stick with whole grains for example brown instead of white rice. 
• A serving of protein is about an open palm size. Be careful with beans (dengu e.t.c.) as they contain a high amount of carbohydrates as well. 
• When having a salad, skip dressings like thousand island, ranch dressings e.t.c. opt for lemon or a simple vinaigrette dressing. 
• Legumes (beans, dengu e.t.c) are not complete proteins. Having them with whole grains or nuts makes them complete proteins. They do not have to be accompanied in the same meal but make sure you have some during the course of the day. 

Sugar and Fat....Which is the enemy?

It has long been thought that Fat is the root of all “evil” in good health maintenance. This has been proven to be untrue in the recent past. While it is true that fat contains more calories gram for gram, sugar’s effect in our bodies is far worse than than fat. 

I have written before on the harmful effects of sugar. Please look through "foods" section for more

Tips:

• Avoid refined carbohydrates in the form of direct sugar, sodas, white bread, cereals that are not whole grain e.t.c. They are not worth the trouble. Rather reach for water than soda. 
• Instead of purchasing packet fruit juices, eat the fruit. It contains fibre which is good news for your gut and slower release of the sugar into your system. 

Pre and Post Workout Nutrition

A meal that contains proteins, carbohydrates and vegetables is best before a workout. However, because this might not always be possible, try to have a snack that should follow the following:

• Low in fibre
• Contain complex carbohydrates
• Small portion

A banana is such an example. Or one whole wheat toast with natural peanut butter. 

Post workout, your muscles are in dire need of repair. Which means your post workout meal should contain protein. It is good to eat 30 - 60 minutes after a workout to kick start the repair of the muscles otherwise you body begins to cannibalize itself and what gains you made could be lost.  Examples include:

• A proper meal
• A home made protein shake with yoghurt in it
• Plain yoghurt or milk with some fruit in it
• Sandwich with egg, chicken
• Some beans with a little rice or whole meal bread e.t.c.

FINALLY! WATER WATER WATER!

Keep hydrated at all times. Sipping on water through out the day will help keep your energy levels up, reduce hunger pangs, keep your concentration and keep your skin looking healthy and radiant. 

Nutrition is such a wide topic that this little write up does not cover everything. However, when you follow the basics, the rest comes easy.

Find me online on:

www.facebook.com/missfitnesskenya

or email: missfitnesskenya@gmail.com

Today's workout was the ishhhh!!!!

I have "done" all the muscle groups this week and I did cardio yesterday. I carried my gym gear and I wasn't going to let that go to waste. We have no spin class, and I am not really an aerobics girl unless it's weighted. There is no interesting kickboxing class or the like so I went online and started browsing for workouts. I got one from fitnessrx which I decided to do. 

Interestingly, I seem to have influenced more people to the weights corner. In the middle of my workout, more and more women came and started picking dumbbells and kept asking the in-house trainer what to do with them. Even a senior couple came and picked some weights. The bad news is, they were picking the ones I was using between sets. :-( But I made do. 

WARM UP

Step Mill 15 minutes. Was supposed to do 90 steps a minute but I have absolutely no idea what the speed is at that. I was oscillating between 6 and 6.4 kms an hour which I suspect is too slow for 90 steps a minute. Considering this is only my fourth or fifth attempt at the step mill, I think I did okay. Oh, and I only did 6 minutes, WHAAAT? 15 minutes is CRAZZZYYY

GIANT SET 1 REPEAT 3 TIMES

Dumbbell squats                                15 Reps
Weighted pop squats                          20 Reps
Stationary lunges                                15 each leg (I did them weighted)

GIANT SET 2 REPEAT 3 TIMES

Shoulder width squats with arnold press         12 reps
Split jumps on step                                         15 each leg
Weighted burpees                                            15

GIANT SET 3 REPEAT 3 TIMES

Body weight squats                                   25
Weighted squat jumps onto step                10 (Thank God!!!)
Medicine ball mountain climbers               25 each leg
(I also went...eeeh? on the last one)

GIANT SET 4 REPEAT 4 TIMES NO STOPPING

Arnold press                                              12 Reps
Plate front raise                                          12  Reps
Lateral raise                                                1

FINAL SET BURN IT OUT

5000M Row (ok, I only did 1500...I need to improve on my rowing)
Burpee jumps to step 1 minute (I finished these)

This is a workout I will definitely come back to. Challenging plus I did not finished the prescribed cardio work which means I have more to work on. 

I burned 700 calories in about an hour...awesome!

Rx - 50 sit ups, walk 30 Minutes, 3*10 bicep curls 1 kg weights...

Prescription Workouts, and why they do not work.

I get most of my blogging ideas from my own experiences. So sometimes, like today, I blog twice, because I got ideas twice, sometimes I go for a week or two without an experience I am driven to write about...or my daughter bangs on my keyboard and deletes a whole post...which has happened a couple of times....

When anyone begins a fitness program and especially one with a personal trainer or instructor, one is usually given a program, perhaps a circuit to follow. The prescription. Because the body is moving from zero, this first prescription no matter how 'easy' to an advanced exerciser, is challenging to a body not accustomed to moving. So the body begins to change, weight loss begins to happen, the prescription is successful!

We forget one thing though. Our bodies are tough, they adapt. We have to change our workout programs every 4 - 6 weeks in order to keep our bodies challenged otherwise we will not achieve our goals. It is part of the reason our weight loss stagnates, our body sculpting ceases to create the curves we want, we do not run faster or longer we do not progress.

It is understandable when we find something we like we want to stick to it....in this case, do not. Prescription fitness does not work. What worked for person X might not work for person Y. What worked two months ago will definitely not be as effective today. If you were using 1 kg dumbbells, try using 2. If you were doing a 5 km jog, why don't you try doing a weekly longer run to test your endurance and speed. I have learnt so much from friends who push their limits everyday, and in turn inspire me to push past mine.

As our bodies change, so must we.

Have an active day tomorrow!

Things that happen when you choose a healthy lifestyle

Making the first step and committing to living a healthier lifestyle is a very difficult decision. You would think that your family, your colleagues, your friends, and those around you would support your decision. After all, you are doing good for your body and trying to do the same for your family. Having a support base is very important, it helps one keep to the program especially during periods where temptations are rife...christmas is not far off, this is one of the periods.

However, you have to remember that you are going against the grain. Having determination where others have not made that decision yet, showing that your will is strong makes others around you feel like they have failed in their own efforts.

So don't be surprised if:

1. All of a sudden, people make it known to you "easier" ways to lose weight.
   Yes, you have chosen to do it the hard way. Through watching your diet and exercise. The effort shows. You wake up early to make your packed lunch, exercise. Why should you when there are easier ways? I have a friend who was offered a "machine" that automatically burns calories when she started running. She was so incensed she didn't have a reply. By the by that friend has successfully run a half marathon and is now training for a full marathon. No calorie burning machines apart from her own body and will.
  There will be miracle foods that if you eat at certain times, for sure you will lose the weight and keep it off. Or a combination of foods, or foods to avoid. Ironically, those offering the advice usually look like they are in dire need of good weight loss and healthy living advice themselves. I don't mean to sound mean but it's true. The roadside wisdom from persons who do not practice what they preach is not worth giving a second thought to. Pay attention to what matters, which is you. And the tried and tested methods which you are using. Unfortunately, lifestyle change is usually the last resort, going back to quick fixes won't work.

2. Get ready for snide comments, remarks aimed at making you look like a fanatic and being discussed in your absence.
Yes, you will be told just one meal won't harm your efforts as your plate is heaped with food you cannot down in one seating. I have had my mother sneak potatoes onto my plate, probably because she thought I wasn't eating enough, bless her.
Get ready to be told you are selfish with your time when you insist on having your 'me' time exercising, and your habits being discussed negatively in your absence. Don't let this get to you, you know what you want to achieve.
I have heard it said that my goals could not be achieved, that a CS mommy would never get a flat stomach, that my weight would never go down. And now, my goals are just plain stupid. Why would a woman want to do pull ups unassisted? Or build muscle. You know the reasons behind wanting what you want.
I also have to keep reminding myself especially where I am that a lot of these remarks are made from a place of ignorance. Knowledge on nutrition and fitness practices is not general knowledge.

3. Your body will be analysed, and sometimes, you will be told the result of the analysis.
Yes, you will be watched. And especially at the beginning where gains are slow in coming, people will say, all that work and no progress? You work out so hard and yet you still have a tummy? Your fat legs will never go, it's in your genes. Yes, they have been looking at your legs too.
Don't worry. Whatever you had been doing to get you to the place where you needed a drastic change had been going on for a long while. Undoing that damage will take a while as well. Slow and steady wins the day.

4. You will change your circle of friends and acquaintances. You will lose some, but you will gain new ones as well.
I knew my partying days were numbered with the decision to settle down and raise a family. But the partying days completely went with my decision to take up a healthy lifestyle. Yes, I do still have fun, but my definition of fun has changed completely. Remember the decision you made was an individual one. You cannot force others to follow suit. You will end up making friends committed to the same lifestyle as you do because you will socialise more with them. Your early nights will not correspond with the 'one for the road'. It happens, it's life, don't feel sorry.

5. There will be times when there will be efforts to derail your efforts
It will not be done consciously, but it will happen. "Missing one workout won't hurt"...."you shouldn't have worked out today"....Or having a soda opened in front of you for you. Refusing it looks mean, but you hadn't asked for it anyway.
Please do not have conspiracy theories about who wants you to fail, instead, keep to program. As I said earlier, some of these things may be done in ignorance.

What have you experienced on your journey?

Have an active day will you?

The joy of learning, fitness, like life, is a constant learning experience

You can never know too much, you can never be your own coach and that is enough. The fitness industry is always evolving, new information that may either be true or not comes out everyday. The basics remain the same, diet and exercise. The combination, the fads, the products change all the time.

I was a guest at Impala Gym in Nairobi today. I trained with one of the instructors, Alex. I hoped I sounded confident when I said..."Today is upper body day..." I'm not ripped, so probably he looked and me and laughed on the inside. But Mr. Alex did not give me a sissy workout. My home gym lacks some lifting equipment that Impala gym has, and using them challenged me. I would only insist on my own workouts if the instructor gives me sissy workouts, I need to feel challenged. If you ever come across my blog, Thank you. I learnt a lot.

Unfortunately I did not take a photo or record this at all but here is the exercise I learnt today that really challenged me. For lack of a better term, I will call it lying military press. It is the most difficult shoulder exercise I have done in a long time. The weights needed are so light.

Lie face down on a bench. Make sure your head and shoulders are over the end of the bench. Grasp a pair of really light dumbbells. Have your legs at a 90 degree angle at the knee. Hold the dumbbells palm down in military press starting position, do the military press, face up, while at the same time lifting your legs of the bench on the upwards motion and vice versa. This had me grunting for three sets of very pathetic reps with what I consider sissy weights....definitely to be repeated on shoulder days.

I also learnt that it doesn't have to hurt for it to be effective. I should not feel like I didn't work out if the next day I don't get DOMS as long as I challenged myself. (Thanks Dr. Posa!)

Have an goodnight everyone and an active day tomorrow. It's cardio for me. I'm in need of a good run but will see what the day brings.

How sugar can ruin your life

I couldn't say it better, so I'll just post a link here....It was either that or plagiarize the entire page. They summed it up pretty well.

http://naturalbias.com/how-sugar-can-ruin-your-life/

Common mistakes we make at the gym that come in the way of progress

I have more time to visit a gym...yay! I still do the bulk of my workouts at home and then use the three days I can visit a gym to lift heavy as I do not have heavy weights at home. Three days, when planned well, is more than enough to develop strength. I have had enough visits to observe what other faithful gym goers are doing. Surprisingly, most of the every day faithful exercisers are actually older (over forty) but are there not for maintenance but for weight loss.

Our trainers in most gyms in Kenya leave a lot to be desired. Not only do they underestimate clients unless they are bulked up gentlemen doing some olympic lifting, they also do not pay particular attention to each client of which I cannot blame them. I doubt they are paid enough to do so. It is therefore important to have as much information as you can under your belt before you step into a gym.

Some of the things I took note of are:-

1. Form, Form, Form!
Yes, Form. It is the quality of what you do and not the quantity that gets you the progress you want. It is important to understand the proper mechanics of the movement in order to derive the most benefit from a particular exercise.

Proper form prevents injury, ensures you target the correct muscles, if you're lifting weight it ensures you lift more weight and reduces unnecessary stabilising actions. Form is not only limited to weight lifting.
Common mistakes made on form are (but not limited to) :

a. Using your body's own momentum on the cross trainer - Cross trainers are a great way to get cardio in with less perceived exertion. However, it is easy to use your own body's momentum, swaying forwards and back in order to drive the pedals and handles and therefore the motion fowards.
How to correct this: Place your feet centrally on the foot pedal and try not to move your waist while peddling. Keeping your back upright and your stomach tucked in ensures that you are working your core as well. If you have never done this, you will feel the strain the first time you do it, however, the results are well worth the effort.

b. Not aligning your knees over your feet while doing squats - I did a session with my sister recently and she said she does not do squats because she is protecting her knees. I have been trying to get a photo of my toddler doing a squat while playing because toddlers have perfect form. Their knees never go over their toes and they squat so low. Squatting is natural! Look at Indian natives who squat even in old age while performing tasks. Lack of practice and inactivity makes us lose this.
How to correct this: Push your hips back wards, placing the bulk of your weight on your heels. Ensure your knees never go beyond your toes. This can cause serious knee issues. Keep your back straight. Do this in front of a mirror for practice. Beginners, start with no weights. There are various modified squats but start with a basic one in order to learn correct form.

c. Using momentum during bicep curls - many people try to use the momentum generated by swaying their bodies to help hoist the weights up toward their shoulders. This creates a lot of stress on the shoulder girdle and can knock you off balance. You benefit more if you use a lighter weight and isolate the bicep. You can also do them seated on a bench or with your back against a wall to minimise swaying.

2. Chit Chat/Time Wasting - People go to the gym for various reasons. I am usually short on time so I try to maximise my time by doing shorter but more intense workouts. There might be persons at the gym for two hours but only spend 20 minutes exercising. Shorten the time between sets, chit chat before or after gym and become more efficient.

3. Not being open minded
Especially first time exercisers have a particular mindset when going to the gym. I am only here to lose my potbelly, I do not want to bulk up. I want to bulk up. And therefore concentrate on one type of exercise they think will achieve their goals. There is no such thing as spot training. Plus, Fitness encompasses three aspects: Cardio, Resistance and Flexibility with each serving its purpose in our day to day lives.
A lot of women monopolise the cardio machines, and so do some older men believing the weight section for special people. Some men only do weights and then wonder why their potbellies stubbornly refuse to melt away. Most trainers know the basics of fat loss and muscle building. Once again, let go of your ego and ask about the most efficient way to achieve your goals. Approach that super fit gym goer. Usually, exercise enthusiasts are happy to share a tip or two.

My Goal is still to do pull ups and chin ups. I am not yet there. But working towards getting stronger. I told the instructor this... They mostly let me do my own workouts but I am happy to have them help me. Have you told your instructor your goals? Are you willing to be open minded?

Have an active day!

We shall not be cowed

You have violated us

We shall not be cowed

You have killed women, children, men, pregnant women, babies...

you are cowards

We shall not be cowed

You are brutal

You have not a soul between your sum total

If you did, it was seared a long time ago

We shall not be cowed

We arise stronger

We arise united

We continue to defend what is right

What is justice

What is not you

We shall not be cowed

The attack on Westgate mall and the crisis is in its third day. You have affected us, but we shall not be cowed.

Are you training for something? Yes, I'm training for life

I am going to the gym more. Yes I workout at home, yes I have some equipment at home but I do not have heavy weights, which is what I am working towards, lifting heavy. 

On Wednesday one of the trainers who had never seen me work out before actually asked whether I was a professional athlete when I finished working out, I said no, it's for fitness. There was a lady there that day who was also present today...while I was doing my last set of push up to punches she came over and looked at me in puzzlement...."I have to ask, are you training for something?"....me, puffing, panting and spitting sweat :-) "nope"....but I never have good comebacks when asked a question. Later on, I thought to myself....I should have said I am training for life. 

Yes, training for life. 

I have said it before, finding me time keeps me sane with everything else that happens. When you spend the rest of your day taking care of others, you need some time to take care of you. I have never been much of a fancy dresser, I don't do my hair up, my nails are pretty plain, I am not into spas or massages, so my natural choice was exercise! 

Training for life

It takes an immense amount of self control and discipline to keep to the program. These are qualities that spill over to other aspects of your life. 

Training for life

Being healthy hopefully translates to running around with my toddler to her hearts' content. It means I do not get breathless running up a flight of stairs. 

I know you get it. It's not all about how good I am trying to look, it is an added plus, but there is so much more to pushing yourself, getting past the limits you thought were impossible to surpass. 

Have a wonderful weekend! 

You don't notice them noticing you, but they do notice you

While running this morning, while leaving home with your gym bag, while walking into your local gym and getting your sweat on, you were not thinking about them, they were not on your mind as you went into beast mode, your mind was on you, as it should be, on being better than you were yesterday, you were having your 'me' time, they were noticing you having this 'me' time.

You are at a restaurant. You look through the menu and then when you are ready to order, you do. Except you decide to have your salad with a plain vinaigrette, your omelette dry, your steak with vegetables only. You skip on the soda, beer and wine, and order for water, or if you really want to party, make it sparkling. You don't notice them noticing you, but they do notice.

I never realised just how much living this lifestyle puts you on the spot usually when you decide to go against the grain, which should be the grain...am I making sense?

They started noticing the first time you started walking, saying she has no morale, she has no character, she/he will quit, and will remain overweight. What's the use of trying? They notice because they have not made that commitment, because your commitment is a sign of their own failure to do so, because they do not have the same courage to go running with all their jiggly bits jiggling, they notice because you are doing something out of the ordinary, and sometimes, especially this time, out of the ordinary is good.

When you decided not to drink that sugar loaded soda, they cried...but you have to enjoy life! Life was enjoyed before fizzy drinks made an appearance. They notice because they do not realise that sugar is an addiction, that subconsciously, they know that it is difficult to quit this addiction, and you have done it, and they notice. Some of them wish they were you, to have got past the craving, most of them think you are being a little too picky, you're not.

I am writing this post to let you know that I know you are noticed. And to let you know it is good to be noticed. Because that is the best way to be a role model, in your homes, in your schools, in your children's schools, in your work place, with your friends...there is no jealous possession of the secrets to health and well being.

Have an active day!

The success story that slim pills sellers tried to hijack

I have made many friends in this fitness journey and this is one of them...Nthenya. Recently, her before and after pictures which she posted in a fitness group were hijacked by weightloss supplement sales people (Magilim) and used to market their products on facebook. Shame on them. Here is her story.

BEFORE - 99 Kilograms. November 2012

"Everything I carried here went through my mouth. My weight was a culmination of bad eating and no exercise. I picked up bad eating habits when I went to boarding school. During the school holidays, I would go home and eat too much. My reasoning? I was "storing" food for when it wouldn't be available when I went back to school because the food at school was not tasty, it wasn't enough and often was not balanced. 

Then I went to university. Fries became my staple food. For the four years I was in campus I can count the days I did NOT eat fries. I would never miss terrific tuesdays (buy one pizza get one free) and wacky wednesdays (One burger get another free). 

Finally in October 2012 I made a decision that would change my life tremendously. That of losing weight and becoming healthy. I needed a push towards this though. I had some pain in my hip bone and went to see the doctor who told me I was too heavy for my age. 

So I started going to the gym and watching what I eat. The journey has not been easy. I have an on and off love affair with tasty, calorie-full, really shouldn't eat it foods but on a balance of scales, I eat more healthy than I don't, which is what matters. 

I had a gym instructor who is Bob Harper's evil twin. His taunts made me work harder. In December 2012 I started running. I could only do short distances at first. In April of this year (2013) I started running in earnest and my distance and timings improved. 

I am participating in my first half marathon (21kms) on the 14th of this month (September). My progress keeps me going, the way I feel keeps me going. I am happy, and I feel strong and content to face each new challenge. 

This is me at 74 kgs. A work in progress. 

I am having a difficult day. . .

I had a really crappy day today. No one in this little town knows anything about service. Or customer care. So I took it out on my legs and back today with a little bit of HIIT training. I felt better afterwards.
It was difficult getting myself to workout when all I wanted to do was have some chocolate and sit on the sofa. But I did it.
Life is hard. Suck it up!
And then sit and have a little dark chocolate, like I will do right now.

I have a new toy, I did "THE GRINDER" and I survived to tell the tale

Yes, girls love toys too, especially in the form of Heart Rate Monitors! (Thanks RK!)

I have never had one of these, I have not seen them on sale in Kenya, I have no idea why, lots of women in one of the fitness groups I belong to ask for them....but you're not interested in this, you want to know what "THE GRINDER" is...if you haven't done Tapout.....Here's the infomercial on youtube

http://www.youtube.com/watch?v=IkBf_enrHSc

I am not advertising any video (but it IS free advertising mentioning it :-P) I am a believer in home fitness for those who cannot get themselves to a gym and this is a great program.

I have had the DVD's for a while and haven't touched them. This is because I had so much else to play with. However, one of my friends started it and I decided why not give it a try? So today, I wore my new toy, and did cross core combat.

As the name suggests, it works the core, and boy, does it do it well. I was already sore from Sunday's workout (yes, Sunday! I did some crazy circuit training at the gym and did yoga yesterday to recover but I was still sore before today's workout). Towards the end of the workout comes "The Grinder". I thought Shaun T's Max Plyo workout (part of month 2 Insanity Series) had many push ups but at least they are spaced out. The grinder is ladder style push ups starting with 10, followed by in and outs (jump feet in and out in plank) then 9 tricep push ups, 9 in and outs....until you get to one. Typing it out, and reading it, sounds easy right? It's not! I had to pause the DVD in order to finish it before getting to the stretches. And I'm sooo proud of myself!

Just as I was collapsing, thinking, why in the world do I put myself through this pain, I glance at my new toy...366 calories and I'm thinking WHAAAAT? After ALL THAT EFFORT?  Really?

I knew this workout had some cardio but it's more of conditioning than full on cardio. It uses body weighted moves to work the muscles in order to build muscle. So you're not out of breath all the time, but your muscles will be sore, and tired. Considering my own fitness level, after I calmed down, those are enough calories for that workout.

However, I was reminded once more how much perceived effort does not always equal work done. That we have to work harder than what we think is hard work to get the results we need. I get questions on workouts that will burn the maximum amount of calories. My answer usually is, it depends on your effort. I will add another thing, the after burn matters a lot more than you think. This is why we try to build and maintain muscle, because it keeps the calories burning long after the workout. It is the reason why sometimes HIIT training is better than normal cardio. It is the reason more and more women are lifting weights, pulling on resistance bands and carrying their babies more (yap, it's a workout too).

It's time to rest, recuperate, replenish.

Hope you're having an active day!

Kenyanising dietary advice, Deciphering diet Mambo Jambo into something you can eat

Let’s face it, a lot of the nutrition advice online and in books is from authors abroad. The advice might be sound, but some of the foods cannot be found locally and those that can are so ridiculously expensive that having them habitually on our plates will definitely break the bank. (Try buying salmon in Nairobi and you’ll understand what I mean)

Food is supposed to be a pleasure. Thinking about it should bring about pleasant sensations not feelings of dread and nightmares of empty wallets. In leading a healthy lifestyle, the relationship we have with our food is most of the journey, the little else we do just complements what we put into our mouths. So how do we, with confidence use local foods to our advantage? 

1. Educate yourself...It helps that there are people out there who have decided to let us know that omena is also known as silver cyprinid fish...get to know what ‘terere’ or ‘managu’ or ‘kamongo’ are in English. You will be surprised at just how nutritious foods that are readily available are and in the correct combinations can be used even as a substitute for expensive protein shakes as post workout snacks. Before all these expensive protein shakes, there were body builders. How did they do it? With the same foods that are available today. Let me give you some examples:Did you know that omena “Silver cyprinid” is a very good source of protein and essential oils? It is recommended for children with protein deficiency? It is delicious if you learn to cook it well and is available almost everywhere in the country. Because it is a dried fish, it also has a long shelf life. I have read that 60% of its weight is protein, so everyone who is building muscle, this little fish is one that should be given more thought. 
2. All types of Beans. Beans are considered a cheaper source of protein. Save for soya, they are incomplete proteins. However, if combined with other foods, the proteins are then made “whole”. How do you think vegetarians survive? Or vegans for that matter? Beans are an important part of their diet. Combining beans with brown rice, or corn will make them “whole”. You can also combine beans with seeds, beans with nuts and beans with grains. You don’t even need to eat them at the same meal (there’s a simple reason of carbs overload addressed below), you can spread the food combination over the day. 

There are simple ways to make the protein in beans more “available” for your body, that is, easily absorbed. 

1. By soaking it in liquid whey (the by product of making your greek yoghurt which I’m assuming you’re already making at home). 
2. By sprouting the beans, a process which I haven’t blogged about BUT there is a lot of information online. Sprouting also makes available various beans for salads with different textures that make food more interesting. It can be done by anyone, anywhere. 

You have to be careful with beans though because they also carry a lot of carbohydrates in them. For example, one cup of mung beans...what are those? Dengu  which is 207g contains 130g of carbohydrates. Yes, more than half. Which means you should take this into account when choosing what to accompany your bean, cutting the starch on your plate from a quarter to an eighth for example. 

1. “Supplements” - Okay, so Mr. Shaun T. Keeps on talking about results and recovery formula, even Challean has mentioned it once or twice. Arnold once said what matters in body building is vitamins and diet...or something close to that, but for sure he mentioned vitamins...so you go to Healthy U, or that other shop at Hilton, or your local Pharmacy and find that 900 grams of Whey isolate costs the same as the total food budget for a small family for a month....and you think you can’t achieve your goals....I am here to tell you that you are very wrong. You can achieve your goals. For example:

• Moringa Olifera - This is a tree whose leaves are so nutritious if you were to live on it you would need little else. I know it in the form of the dried leaf powder which means no other processing has been done to it. It is widely available, and you don’t have to go to a health store to get it. If you’re not sure where to get it, please drop me a line and I will give you a phone number of a distributor. How do you use it? Add it to your after workout smoothie or sprinkle it on any meal. It contains Vitamins A, B1, B2, B3, B6, B7, C, D, E and K. It contains all essential amino acids (there goes your whey isolate) and non essential amino acids. 
• Spirulina - This is an algae...yes I said it, an algae. It used to be that if you eat oysters you can eat anything...I know, I can be naughty sometimes ;-) but I change it to if you can eat spirulina you can eat anything. Without going into much detail, it is also widely available and is 60 -70% protein with over 80% bio availability (can be absorbed). It also contains Vitamin B12, Omega 3 and 6 essential Fatty Acids, antioxidants, more vitamins, even more good stuff that I cannot type out here.  

I cannot cover all that is locally available but I think beginners especially are getting an idea that they can use what is easily available and friendlier to their pockets to achieve the same results manufactured products claim to produce. 

There is just a few more things I have to mention, there are some combinations of food that are counter productive. Whereas you may think you are providing your body with adequate nutrition, what they actually do is cancel out the benefits.

For example:-

• Being a tea drinker I didn’t like discovering that our black tea contains tannins which prevent absorption of iron if taken with half an hour of eating. Coffee and Cocoa also contain “stuff” that prevents iron absorption.  Also useful to mention that adding milk to tea cancels out any antioxidants it has. Yap, black tea is more healthy but not just before or after a meal. 
• Foods are are high sources of calcium also inhibit iron absorption e.g. milk, yoghurt, broccoli
• Adding vitamin C to your foods will increase iron absorption. 

Phew! That was a long blog, and hasn’t exhausted the subject, not even covered an iota of it. 

Have an active, nutrient filled day! 

Keeping to program on holiday, lessons from a mama dragging her toddler around Kenya

My husband has an adventurous gene...maybe more than one of those but definitely enough to keep us living out of suitcases for a good part of the year.

I love routine. I should have been an accountant, I would have been good at it. My own mother makes fun of my schedules saying that children should not be brought up that way. My argument? It keeps me sane knowing what's supposed to happen at what time otherwise with ad hoc arrangements, traveling with a boisterous toddler can get hectic.

But my OCD tendencies are not the reason behind this blog, it is how to keep healthy, and exercising while traveling.

My advice? Be a little OCD about it. Plan ahead. It is true that failing to plan is planning to fail. So far, this is what has been working for me.

1. While packing, be sure to pack suitable wear for whatever physical activity will be available where you are going. If there is a swimming pool, pack swim wear, if there will be hiking, pack hiking gear, if you plan to run pack appropriately. How will you know what to pack? Call ahead and know what kind of space is available and what activities are possible, e-mail, google, look at trip advisor, lonely planet, whatever, just be in the know. Don't be afraid to sound stupid or too much, you're probably paying for it, it is their duty to answer every stupid question otherwise you will take your money elsewhere.

2. If you think you need equipment, keep it simple. Ever since I discovered and learned to use bands effectively, my life is so much easier. I can do resistance wherever I am and they weigh almost nothing considering all else I am carrying (and occupy very little space), so I am less afraid of my muscles withering away while on holiday. Also consider other items that can be used as weights, like your children for example (:-) )

3. Do not miss any days on the build up to travel day. If at all, try to plan your rest day on travel day as it is more likely you will miss a workout on the go than when you're in your comfort zone. I tend to work out up to the day of travel and then consider that day my rest day.

4. You might be on holiday, but wake up earlier than everyone else. It might not be the 4 or 5 am on a normal day, but those few minutes to an hour ahead will give you enough time to get a small workout in. Yes, it sounds a bit too much but trust me, when you're eating that dessert after dinner, you'll be glad you put in that 5 mile run in the morning.

5. Don't be afraid to cheat a little. Watching what you eat is important. Especially when confronted with sinfully delicious calorie full artery chocking foods. Don't feel bad if you cheat a little, but remember to still watch your portions. Getting back to where you were is more difficult than maintaining it for now.

6. Do not feel the need to justify yourself every time anyone makes a snide comment about your habits. Everyone seems to know more than you about healthy living. Why don't you eat like I do, I am ok and I don't workout. Don't be mad, just keep on doing what you know is good for you, what is working for you, what makes you feel good, what keeps you healthy. Don't go to Dr. Google to justify why you're doing it, they probably have a smart phone, let them use it.

Have an active day will you

:-)

You can exercise anywhere

This was my gym today. I did a strength and endurance workout today behind the family tent using my bands. So you see? Even on  vacation you can get a workout in.

It's all in the state of mind... Finding satisfaction and pride in the little things you do

Sometimes, life is just difficult. Sometimes being healthy, exercising, watching what you eat...it all seems so difficult because...well, life gets difficult sometimes.

Work gets in the way, family gets in the way, illness gets in the way, social life tries to get in the way. In fact, all these things can seem to come together to sabotage our efforts! The whole world is fueling on energy drinks and sugar, why can't I?

I have said it before, being conscious of what you do, what is around you, has a lot to do with how committed you remain in this journey. I try to always have an equation in my head of what I am doing, keeping the healthy side  tilted further down, scoring more healthy than unhealthy points so that overall, I can pat myself on the back and say that despite the constant temptations and excuses, I came out on top.

I also try to remain happy and upbeat, no matter what little things turn up to sabotage my day. My daughter slept later than usual today which meant I couldn't work out at the time I had planned. Instead, I chose to do something else and not dwell on it...(burden you with my thoughts :-) ) I will find time later.

One of my closest friends visits with her toddler and they proceed to turn my house into a warzone....I laugh about it because I know her daughter feels safe in my home and therefore is herself with my daughter. And that is okay, because they both enjoyed themselves.

I have too much work to do and end up snacking on only milk or yoghurt and a few nuts the whole day. That's okay. At least I get some good nutrition. I don't have to have an hour or two to prepare an elaborate meal.

If I eat a cake, fine, don't dwell on it. Move on and place that on the naughty side of the scale in your head. Guilt makes us do stupid things, like reach for another cake saying I can just as well get killed for the sheep as well as the lamb. It's all in your mind.

I also try to find satisfaction and take pride in every little thing I do. A feeling of self worth is very important. At your work place (your boss will be very happy to read this)...do your job to the best of your ability not only because it is demanded of you, but because you demand it of yourself. While exercising, exert yourself, because you know you deserve the results you are looking for. At home, play with your kids with your whole heart, because they deserve it, and because it makes you happy. Nothing half hearted about making dinner...make the plate look attractive. Who says you need a five star restaurant to have meals that you're dying to eat.

It all comes back to you, your motivation. Never sell yourself short. You can do and be a lot more if you just put your mind to it.

Have an active day!

This is the reason photos can be a motivator

I was actually reminded by a friend (thanks Vicky) that I did have an ab photo for before insanity, so here it is, taken on the 20th of February this year. I was really proud of myself then having got rid of my CS Apron (All Caesarian Section Mommies can relate to this). 

Come to photo no. 2. Post Insanity taken a few days ago. In all fairness I should have taken the photo on the day I finished insanity but I forgot. I haven't been eating clean, however, there is a big difference. Oh wow, I am so glad I put myself through that. Right now, I'm concentrating on a lot more weight training and falling in love with my kettle bells once more. I still do a few HIIT style workouts including some from the Insanity Series especially because my diet isn't that clean and I do need to keep burning what excess calories I consume. 

Lesson of the day...Slow and steady wins the day!

Have an active month! Happy July people! This month, I turn a year older!

Much ado about squats...in pursuit of the perfect bam bam

I had promised to include more exercises you can do at home....this is a very basic, very effective, very important exercise ladies....It works your glutes (your bum), your quadriceps (the top part of your thigh), your hamstrings (the back part of your thigh), and the calves. So if you're a beginner, and you are not happy with where your bam bam is, listen up...squats are here to save the day. 

How do you do squats?

Seems simple enough right? However, it is very easy to do a squat with wrong form. I took these photos after my workout today. I hope they help.

Basic squat

1. Stand with your head facing forward and chest held up and out

2. Place your feet shoulder-width apart or slightly wider. Extend your hands out infront of you to help keep your balance. 

3. Sit back and down like you're sitting into an imaginary chair. Keep your head facing forward as your upper body bends forward a bit. Rather than allowing your back to round, let your lower back arch slightly as you descend. 

4. Lower down so your thighs are as parallel to the floor as possible with your knees over your ankles (Very important) Don't let your knees go forward past your toes. Press your weight back into your heels.

5. Keep your body tight and push through your heels to bring yourself back to the starting position.  

Beginners, you can do say 10 squats in 3 sets i.e. 10 X 3 to begin with and then increase the repetitions as you get stronger. Be sure to hold the last squat in the set to challenge yourself. 

Sumo Squat

This works the inner part of your thighs more. I find it burns more than the basic squat. Stand with legs wide apart, make sure you are not straining unnecessarily, get down to squat position ensuring your knee is above your ankle. Push back up and repeat. 

The weighted squat

I am using dumbells in this one. If you are looking to increase resistance, you could add weights. You can also hold two cans of ...anything just be sure the weight is balanced. Follow instructions for basic squat (except of course hands infront)

Weighted squat 2

In this one I am holding a kettle bell. You can hold a single weight while doing the squats, they don't have to be two. A packet of sugar will do :-) Beats eating the stuff.

Plyo squat

Plyometric (Plyo) training is basically jump training, therefore this kind of squat is a squat with a jump. I love this exercise, and I usually do it with weights. When you have your form right, you can try to add a jump in between your squats making sure you push from the squat that is, jump from the squat and not when you are already standing and land softly with your knees bent back into the squat. If it is your first time, try this without weights to begin with. It will sure get your heart running.