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.