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/
Saturday, 28 September 2013
Wednesday, 25 September 2013
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!
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!
Monday, 23 September 2013
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
Friday, 20 September 2013
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!
Monday, 16 September 2013
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!
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!
Wednesday, 4 September 2013
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
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.
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