Intakes for winter, ready when you are..

So you are struggling a bit about knowing what you can have on that shopping list for winter. This has seemingly been the coldest week of this winter. 

Nonetheless I have to be up at 4 to be at the gym at 5 and its kinda been too hard to get used to this. Nutrition, nutrition, nutrition..people cant seem to get this one right. I have been on a nutrition journey since I have been a fitness trainer and I must say the worst times of my career was when I did fitness competitions and I had to eat an egg white to control my body fat or whatever. Had no cooking clue what that was intended to do in my body but the fact was it was gross/still is.Very gross that I am grossed thinking about it right now as I write this post. 

There were all types of fitness fanatics around me vying to be the next miss Fitness, miss Bikini and miss Physique..I had no clue what I was doing but I had my cereal,bread and my well done eggs yolk and all. People were just looking at me funny. 

Not that I cared but I was a newbie and I was starting out so we learn from our mistakes right. Yeah right. But the thing is I have suffered the consequences of that era in my life until I started equipping myself with serious nutrition knowledge vis how much carbs, protein etc I can consume a day so its been a long time coming. Anyways I am not going to bore you with what to eat and what not to eat.

Yuuuuucccckkkkk 

Fact of the matter is, it is a conscious decision everyone has to take at some point in their life,either you will end up with the doctor telling you to change your diet because of cholesterol levels or sugar intake etc at some point in your life so why not now when no one has a gun to your head or better yet while your life is not cut short because of obesity and other ailments so read on..

Green tea is yucky and ewwwwww without sugar its the worst taste on my lips, but the one thing that green tea has that is good  for you is that is

maintains catechins which are antioxidants that help you prevent viruses and lessens the risk of getting sick in winter. I know we would rather have the milos and the hot chocolates and those skinny this and that so make sure that the next cup you reach for this week should be a nice cup of green tea..

Water -yeah right. I find myself drinking lesser water in winter than in summer because of reasons I would like to indicate as being obvious to you and me.Its colllllllllllllllllllllllddddddd why have water when I can have coffee..apparently cold weather stimulates urine production, and have you noticed that when you breathe there is a misty breath coming out of your mouth. You need your 8 glasses still a day in winter as you need it in summer to help optimize your bodily functions.

Protein- Still important??? When has it never been?Putting a bit or some protein in your daily intake of food is good to assist you with producing antibodies to help fight disease and infection in your body during winter.

Honey- Honey is kind of expensive. I am talking about the real honey where you are actually not paying the processor of the honey but the one sitting in his backyard being stung by bees trying to get

honeycombs to your watery mouth, yeahhhh look at your mouth watering..Wish those bees can come sting you..you are apt to get healthier results if you swap your sugar for honey when sweetening your food or drinks.

Honey has an anti-bacteria and healing contents that can fight any infection and soothe your sore throat..

Yoghurt- Yes good for you, super good for you in winter. Yoghurt is a good bacteria that helps decrease bad bacteria in your body that brings in sicknesses and indigestion. Get loads of that.

Just a weekly dose of what you can do to take care of yourself better this winter. In the end its choice, its a change of mind. Do the right thing, you only have one body unless you want to get cloned in the future or get BOTOX.. which is another topic for another day..

Fitness Workouts..To do or not to Do..

Ever wondered why everyone is trying to come up with a new type of workout all the time. Ever wonder if these ever work or not. Workoutholics google workouts all the time and its crazy how they try go from workout to workout trying to find the newest thing to do. And the other crazy thing is that the people that design workouts will always tell you this is the new thing and it does this and that..

I have been on a mission to find out about recent workouts that hit our market recently although some of them are maybe old and this is what I found out...Read on..

SWEAT 1000-

S.W.E.A.T. stands for “Specialised Weight Endurance Aerobic Training”, with 1000 representing calories burned in a one-hour workout.  

SWEAT 1000

The workouts were developed by Uria, who spent 22 years in the US and has trained movie stars locally and abroad for physically challenging roles. They are a combination of interval-style training incorporating specialised treadmills which incline to 30 degrees – as exercise at inclines of 18 degrees or more is said to burn three times more calories from fat – with floor work using resistance bands and other high-intensity exercises.

 

“It is taking the highest level of physical training and putting it into a one-hour dynamic, action-packed class that is different every time. Still, the impression watching a class in action is that it’s high energy throughout, spurred on by a great music selection played loud. At some point, a colourful pinpoint laser lights dance around in the dark, an inspired night-clubby touch. 



CROSSFIT



CROSSFIT:

 

CrossFit is a strength and conditioning program with the aim of improving, among other things, cardiovascular/respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance, and accuracy. It advocates a perpetually varied mix of aerobic exercise, gymnastics (body weight exercises), and Olympic weight lifting.

CrossFit Inc. describes its strength and conditioning program as “constantly varied functional movements executed at high intensity across broad modal and time domains," with the stated goal of improving fitness, which it defines as "work capacity across broad time and modal domains." Hour-long classes at affiliated gyms, or "boxes", typically include a warm-up, a skill development segment, the high-intensity "workout of the day" (or WOD), and a period of individual or group stretching. Some boxes also often have a strength focused movement prior to the WOD. Performance on each WOD is often scored and/or ranked to encourage competition and to track individual progress. Some affiliates offer additional classes, such as Olympic weightlifting, which are not centred around a WOD.

 

INSANITY-

 

When I created the INSANITY workout, I knew it would produce insane results in 60 days, but I wasn't sure if anyone was brave enough to try it(Shaun That guy from HIP HOP abs) Turns out...there are a lot of crazy people out there.

Crazy enough to actually enjoy doing the world's most insanely tough workout. To like the feeling of being drenched in sweat...of going balls-to-the-wall for a full 45 minutes of muscle-searing exercise. Is INSANITY hard?

 

Oh, yeah. It really IS the hardest workout ever put on DVD. It's totally crazy...but it's going to get you crazy-good results. If you've ever been to a Spin class, you know how that works. You motor along at a moderate pace for awhile – then all at once, you kick up your speed and heart rate – just for a minute or so. After that, it's back to a lower gear, giving you
plenty of time to catch your breath.

But with INSANITY, you do exactly the opposite. You work flat out in 3 to 5-minute blocks, and take breaks only long enough to gulp some air and get right back to work. It's called Max Interval Training, because it keeps your body working at maximum capacity through your entire workout.
You keep pushing your limits – so your body has to adapt. That's how you get in such insane shape in just 60 days.

 

 

 

 

 

Exercise, naturally, has been shown to raise a person’s metabolism.  High volume training adds muscle, and increasing muscle is highly correlated to increased metabolism. Yes, these programs will help a sedentary person speed up their metabolism..

 

Insanity and Cross-fit workouts run at a much higher intensity, near that of the anaerobic threshold, and thus anaerobic for most people.  As such, the preferred energy source is carbohydrates.  Sure, all workouts are catabolic , but strength training is the most catabolic activity.  Rest between sets facilitates energy utilization through an aerobic pathway. When muscle recovery is delayed—as is what happens in the P90X/Insanity/Cross-fit models—the muscle operates in an anaerobic state. In this state, as much as 15% of the energy used comes from protein.

Additionally, the lack of rest results in rapid fatigue and may increase the risk of injury, at a cellular and whole muscle level. With fewer amino acids available (because they got turned into ATP) the muscle cells are less able to repair local damage and build bigger (stronger) muscle cells. Lack of amino acids is also a strong trigger for hunger, resulting in an increased drive to eat in the post-recovery phase.

So although these high volume weight-training workouts will create a situation where a person can add lean mass, the intensity of the workout will lead to more muscle loss and decreased muscle repair when anaerobic. The stage is then set for high risk for overtraining and injury and in a nitrogen-negative (protein poor) environment will eventually lead to a loss of metabolism.

So if you compare these workouts what is really the point of having these many workouts bombarding us and having to pay all of that money for DVDs while you are already giving your local gym money? CrossFit is functional training with a twist. It has been proven that there are too many injuries in this workout.. Push your body then compete..Insanity-loads of cardio where you don't take breaks in between their 3-5 minutes blocks, most workouts I saw here are random workouts that you get in body-conditioning, yoga and Pilates also with a twist.

Sweat 1000- truthfully speaking what do I do there that I don't get in the gym or aerobics class except a tale twist in style and workout choreo..and maybe a plus the fact that celebrities do it..marketing strategy. People need to decide for themselves.. 

So its your take, every type of workout has a way of fading away as years go by with newer fads coming in, its a fact. Workouts remain the same though, you warm up, stretch, do the workout whether you want to lose weight or tone then you strengthen and stretch. What types of workouts how and what not remains yours to choose. I personally am not big on these, train smart bla bla..get thin in these many seconds, minutes, months or a year. The fact is know yourself, your body, your blood type, eat healthy, train 3 times a week and you off to a good start..

GO OUT THERE AND GO FOR GREEN...

 

 

Whats in your Refrigerator?- A Bulls Babe Version

Who doesn’t love camo? And who doesn’t like the way it looks on our Vodacom Bulls Babes. Military/Camouflage or whatever you call it is timeless and funky and our girls have managed to make it look sassy and classy and so cool that every girl wants camo for winter. But before you go and buy anything military I get to tell you what you need to eat to look hot in that military ensemble



Soti aka fierce

 So besides the fact that our girls have to hit the gym all the time to keep fit, they also have to eat healthy.As with all athletes, the fitness world is such a challenging world as it requires discipline. And most athletes  have things they do that they  don’t necessarily want you to know about and in this post we will be tackling exactly that. (INDULGENCE) yes this is a nightmare for everyone who wants to look hot.Indulging is not necessarily bad but making indulgence a habit is.

Meet Sotira.  She is busy with her B.Com Marketing Honours final year at the University of Pretoria and you have to give kudos to  this girl. Sotira is one person that will show up for dance practice while she is writing the next day. Call her smart, but I call her well-organised, focussed and a hard worker. Soti plans to consume healthy food the whole of winter, though she has a sweet tooth she is currently on Operation Resistance for chocolate as she knows what the effects are, that can make this hotness look like a hot mess. She also plans to stay away from saturated fats and will fall in love with vegetable soup all over again this winter. Soti's winter diet tip: Make as much vegetable soup as you can and freeze it so that you can  eat it at a later stage, you can never go wrong with that. I am trying this for winter as well. Thanks Sots.

    



Sots's healthy habits



Experts have always indicated that a healthy fit body requires healthy eating and training. To get the body that you have always wanted remember its what you put in that reflects how you want to look. So it is  a fact that 80 percent what you eat, 20 percent training. Eating however one likes and spending hours in the gym is exhausting. If one puts the wrong food into their system, one becomes mentally and physically depleted as compared to a person who eats healthy. It is never too late to start the routine. Your body will get used to it in no time. Should you not afford to go to the gym, a 20 minute run around the block is sufficient on a daily basis. I will be posting a lot of at home workouts in my future posts thus there will be no excuse especially for my readers.

Tarryn, ohhhhh Tarryn miss T, the hot flawless Tarryn. The camera loves this girl, not because of her petite body but simply because she is flawless.                                           

She is obviously super photogenic and hot. I got a shock of my life when we did a charity event and Tarryn pushed 210 burpees straight from that petite body. I was taken aback by the self-motivation, the drive and the urge that oozes on  this girl. She did 210 big ones and if we have had more time she would gone for more.  Tarryn keeps fit by training all the time and she loves eating wraps and salad. She likes eating healthy hence the hot body and she does also cheat once in a while and indulges in sweets and chocolates.

 

She has promised me that she will also run a mile from chocolates this winter and will  drink lots of soup and water. She is challenging herself this winter to drop pecs so watch this space, that camo is not going to be camo anymore as Seargent Tarryn will make it look out of this world. Her refrigerator looks good to feed from too..Tarryn likes challenge and by the look of things before the end of Super Rugby she will have achieved her fitness and health goal. Go Tarryn..we await pictures

  

    

Kirst and her food

 

Kirsten-Fabulousity defined



This is Kirsten’s fridge and ever since I have known Kirst she always has the same body. TRICK -Stay away from junk food. REPEAT : Stay away. She says she chooses to eat according to what her body needs. My body

is always asking for speckled eggs, Oreo Mcflurry and tennis biscuits. Kirst needs to help me because once I eat these; they go straight to my twin towers(backside). Kirsten confesses her love for biltong. I personally dont think there is anything wrong with biltong except for the spices but experts say if you eat it RAW then its good. This is just a pun and should be taken in light of what it was intended to. I think Kirst is keeping more hotness secrets from us and I will try squeeze more out of her the next time. And since she tries to remain healthy and eat healthy throughout the year she doesn’t do special diets for winter. Thanks Kirsten..



Tarryn and what she likes eating and drinking



FITNESS CHALLENGE FOR 4 WEEKS (AT HOME WORKOUT 1)

This is a 5 minute workout every girl should do every day

200 glutes execises every morning

(Lie down on your back, lift your knees off the floor into a V,raise your toes and stay on your heels and put your arms on the sides, raise your butt off the floor and hold for 5 seconds and back on the floor. Repeat this 200 times every morning and you will have a perfectly shaped butt in no time


200 ab execise 

50 crunches(Lie on back and put your arms behind your head, careful to not pull your neck, propel your upper body forward by raising it off the floor and moving your chin towards your knees)

50 scissors with your hands under your back (Put arms under your back with back lying on the floor, raise head a centimeter or 2 over the floor, raise your legs up and down from the floor in scissor movements)

50 leg raised touching your toes abb execise

50 plank execises(turn onto your stomach and raise your whole body into a staight plank with elbows touching the floor and head raised not hanging)

Next blog 3 more Bulls B



 

What the gym doesn't tell you...GOOGLE IT..

It's amazing how people that go to the gym depend on fitness trainers/personal trainers/aerobics instructors to tell them what to do. Just like any other structure, gyms are built for profit making.Everyone wants something out of you, so you end up paying for a gym membership that you hardly use or do 2 sessions a week..Is it really worth it to pay that much money and you hardly use the services?




At some point in your life you will

need to gym for one reason or the other: either the doctor's orders;the need to  get fit and healthy,or just to look good. With the internet at your disposal you can get any information you need on how to be healthy, what to eat, how to train e.t.c. You will need to use your own discretion as to what information to process as there are many fads out there..

How funny is it when I see people advertising on Facebook or some social media :How Beyonce lost 100 pounds after her baby?? 
The only way or the only time I will look at such ads will be NEVER,.First question I ask would be is this person Beyonce's publicist or trainer?? If yes why is she/he  targeting this kind of readership? Shouldn't Beyonce be writing a book about how she lost weight after her baby and get royalties for that? Seriously who would fall for such advertising. People open your eyes, no one will help you lose weight unless you get to it and get serious about finding proper information on how to.

http://www.independent.co.uk/voices/comment/lose-12kg-in-two-weeks-why-facebook-must-get-rid-of-these-dangerous-and-extreme-weight-loss-ads-8529192.html

PSST: Now this is what the gym doesn't tell you. You do not need to spend hours huffing and puffing in the gym. You need to train smart and eat healthy. Have you ever heard about interval training? If no, do yourself a favour and Google it. All you need is 20 mins in the gym. You can do this type of training on the treadmill, on the bike, on the stepper or in the aerobics studio. This kind of training needs focus and timing. On this post I will mainly focus on doing this workout at home or using an aerobic studio. The only gym apparatus you will need here is a step. If you do not have one use any type of elevation in your house, i.e a staircase or something like that. 

You will need to warm up for three minutes. Running /jumping jacks/punches/straddling or whatever you want. Just make sure you do a full 3 minute warm-up.Then at your top speed run up and down the step/one step on the staircase..this will be 30 seconds. After that to keep your heart racing do scissors jacks on the step for 30 seconds. Jumping jacks for 30 seconds. The next one will be a jump squat where you jump on the step onto a squat and do 2 squats then jump back down onto the floor with 2 more squats,this is done with legs wide apart, then to cool off march for 30 seconds. This is called a set. You will need to do 10 sets with 30 seconds for each exercise to get optimum results. (FULL WORKOUT)

NB: Remember its called interval training for you to take intervals at a given point. This workout works with your heart rate so a need to concentrate on that is imperative. You need to push your heart rate for the first 2 exercises which will be 30 seconds each and then as you do the last 2 exercises which are a bit slower,this will drop your heart rate. Also remember to rest if this gets too much for you.  I am so amped up to read about what the results are as you guys embark on this  fitness journey, remember what you don't know you can always GOOGLE it...

I will post a conditioning INTERVAL WORK OUT soon. Happy working out and please go rant and rave about your newly found way to cheat the gym with optimum results. 

It has been a minute..

Frankly I don't know what to blame this on, haven't been here in such a long time..guess been busy will do. Lots have been going on in my world and the fitness world around me.  BTW training,teaching, work I am now renting out a studio in Pretoria every Saturday teaching Zumba. 

Still growing but getting there. BBA Season 8 is starting end of May and I am sooo looking forward to that. Hopefully I don't have to give away any of my slots to be part of that. Anyways I don't know the best juggler and hassler like myself so hopefully everything goes according to plan. 

The Bulls have already played 3 home games,sadly have only done one and am looking forward to the next one. The Cheetahs vs Bulls game was the most insane game I have ever seen on home ground and yayayayaa we beat the Cheetahs as was obviously expected of us, breaking their little ego of having won all their games for Super Rugby this year.




 Just hoping we make it till the end. Its time to reclaim our status in the rugby world. Heard about Crossfit thinking of doing one of those to up my game..need to do a few marathons this year as well as the biggest Zumba flash-mob anyone has seen in this country.

Working on a script for a fitness show on TV, that one will be the ultimate for me..Ain't easy to break into that  but I am a pusher.
Fitness is what I love, what I represent and I would love for this remainder of the year to be the best fitness peak that I have been aspiring towards for years. So hopefully I find a few geared up ladies to do this with. I will be back soon..

So what's on that plate huh?

A lot of members always ask if I can write them an eating plan and I always tell them to bring me a meal plan consumed over a period of 7 days,the fact of the matter is eating,just like knowing what to wear  every week is a habit that is kinda hard to break. So for example  if you have favourite jeans you will probably wear them once every week,some of us dont even realise that we actually dont dress differently every week,we kind of wear the same things over and over again cos they are our favourite piece of clothing or simply because you know the colours gel nicely so you will wear them over and over again. Food is like that, you are apt to eat your favourite dish every week and if you go grocery shopping you buy the same food over and over again,you have a night for take-outs,or whatever floats your boat.

So this is the deal,I would really like to help out with an eating plan for all the ladies that I teach,my only problem is I can't thumb suck a diet and give it to anyone. So I am going to school you about how to eat healthy. Its okay to go to a shop and check the product packs to see how much energy,carbs, protein or saturated fat are in what you buy. Grocery shops have a range of free fat and low fat products that anyone can go choose from so if you have time do that. Things like that complicate our lives but if you are a food freak you can take that route and be precise about how much of what goes into your body..

So I'm going to call this eating plan a SWOP diet. Take a pen and paper and write down food that you know you consume on a daily basis,this includes your in between's,snacks,drinks including water and lets do a test..

Cereals-Do check the carb intake so here we go:

• Soft porridge,muesli,corn flakes,weetbix can be swopped for Oats,Special K,All bran
• Full cream milk can be swopped for Low Fat, Fat Free,Skim milk or no milk at all. Try mix your cereal with whey isolate and have fun with it. Lactose intolerant people(consult a doctor)
• Fruit-One or two a day preferably different types of fruit.. A lot of fruit can cause water retention in your body thus consume with care. Personally when it comes to fruit I can't stand bananas because after I eat them I get bloated so I leave them to a banana bread that I like making once in a while. LOL.
• Drinks- Juice (100 percent) or just plain water, tea(rooibos,green tea) Coffee um so so because some people just cant live without it so I will cut you some slack here(have some).There is a variety of juices in shops so knock yourself out. Still remember too much of a good thing is not good for you.
• Snacks- Swop your chocolates, chips, sweets, fizzies for nuts(do a bit of research on this because some nuts are actually fattening. Go to the nearest Dischem pharmacy for more advice. Yoghurt,dried fruit,rice cakes, provitas(check intake) healthy gums for sweets e.t.c

Food.

Your body needs carbs so by all means have your carbs during the day. Potatoes,pasta,rice or whatever carb you consume. Make sure these get taken during the day and not at night. Ever felt like taking a nap after you have eaten pap? That is how heavy carbs weigh you down so remember to never take carbs after 6. Have them during the day when your movement is still active and see how fresh you will wake up in the morning without feeling like a drag.

Plenty of vegetables,lean meat both chicken, mince and beef. Eat lots of fish. And its not like yall dont know this. Tuna salads,chicken salads should be eaten mostly at night or for supper as they are light. People will say but I still feel hungry when I go to bed, but coming to think of it if you eat carbs during the day and you snack properly you can have a full bowl of chicken salad and I bet you you will go to bed smiling. Bread is somewhat too hectic for me so I try to consume little of it whether healthy bread or simply brown bread. Protein makes you look hot so eat those eggs, green beans,legumes,lentils,marmite eeewwwww..do your research.

You know your body, you know your habits thus work according to that. Have a braai once in a while, have a McD's once in a while,it wont do much harm to your body if you are a religious gymaholic and eat  healthy 4 times a week..Eat lots of Nandos without the chips maybe. Grill and steam your food and not fry, you can fry on a Sunday for that well deserved soul food. So live your life,eat healthy, train even if its a daily run around the block, have your ice-cream every 3 weeks and SMILE cos the pounds will slowly but surely wither away..

Own your style,stand out and the world will take a second look



Prosperity 1

  Fashion and style is the one thing that 80 percent of the world think about and 20 percent of the world ooze. Is it the tag or is it how hot it looks as it blends with your apparel? A lot of people will agree with me when I say durability,swagg and fashion costs you. Half the time we pay an arm and a leg for things brought from overseas because of import taxes and delivery costs. We love everything western so we will pay R14 000 for a burberry jacket or R2000 for a pair of Timbalands. If you are proudly South African let me hear you say its not AYOBA.



Divine Protection 2

 We have local and African designers who have absolute talent  yet we underate them and never give them the time of the day.Errol Arendse (Cape Town designer)designs killer shoes that goes on the runway with Miu Mius,Loubutins and the Chanels of the world,David Tlale(JHB),Gert Coertzee,Stoned Cherrie,Loin Cloth and Ashes' Anisa Mpungwe from Tanzania,Deola Sagoe of Nigeria are some of the top African designers and I know yall havent even heard about them. So many up and coming designers get overlooked because of our obsession with the western culture.

When are we ever going to learn that we have talent and we can also be on top of the world game if we want and if we support our local designers as well as African designers. Kimora Lee Simmons wore an African inspired gown in one of her Life in the fabulous lane episodes. Did i get a shock of my life, NOOOO cos this happens with us Africans,artists come from overseas copy our dances take it back and tune it. Need I say more:Beyonce's who runs the world,Chris Breezy's Turn Up the Music,Rihanna's Where have you been??All these videos have African inspired dance moves and they are top selling and top played songs in clubs and I am imagining some of us dropping the pantsula dance to these songs..lol



Prosperity 2

 Meet Ken Nta..a South African based shoe designer who  wait for it.. got this vision from God to design a billion dollar shoe that will be sold across the world. And yes Timbalands dont have nothing on these shoes. I posted a sneaker fetish post the other day and I tell you that is nothing until you see these shoes. These shoes ooze love from Almighty God yet they have so much swagg you will feel once your foot is in them. I saw the prototype of these shoes before they were mass produced and my lips coudnt close because of the story behind them.

And I believe that everyone hasn't lived until they know what their purpose is in life.What a journey it is if one day GOD whispers into your ear and He's like(I want you to do this and this and this and it feels so surreal because you cannot contemplate it, and He does it day after day until what He wants is accomplished and He knows you ready to roll. Who doenst want that? Because on the real if it is from God it will last forever.Blessed Shoes gets prayed for by a man of God before they get sold. This is a literal God guide/order  my footsteps verse from the bible. This is walking where you are meant to walk and turning around from where you are not meant to be as in literally.

I fully support this brother and I cant wait for the day when the economy of the world finally belongs to those that fear the Almighty God..Website and Facebook page to follow.



Divine Protection 1


http://www.facebook.com/BlessedShoes

www.blessedshoes.com

Can you wear a POTATO SACK and scream HOOOT?



Me and the girls

Beauty is timeless and thats a fact. How do you measure beauty because I hear a lot of people say you are never truly beautiful unless you ooze inward beauty. Inward beauty can come from a lot of things,your relationship with God,success, relationships with other people e.t.c. When things go well for you,you look beautiful even when you are an ugly frog. Pardon me for saying that. When  you look good you feel good. On a scale of 1-10 how do you rate yourself???  Put a block here and rate.

Does confidence and beauty fall in the same bracket? Not sure but I know that if I am confident I feel beautiful. If you were to wear a potato sack would you feel good? If your answer is no then read on. We identify with certain celebrities physically even when we know half the time their pictures gets photoshopped and they always wear make up. I used to carry Aaliyah's pic with me to the gym and Left Eye from TLC. Haha.There are short,plump,tall,lean,skinny,fat,wobbly,iron like looking celebs and I want you to just for a moment think about what their day looks like without make-up and cameras.

Madonna has an athletic body and trains like mad and does a lot of yoga apparently. Beyonce has a hot body for an almost plus size model. Beyonce will never look like Madonna at any point unless she goes and sleep in the gym. Madonna 53 years old,Bey early 30s. Point-body structure not the same,your body takes different types of exercises at given points in your life. So push your body to its limit and recognize when you get burnt out that its an age/energy thing. You will look as good as your body takes you.

Victoria Beckam is grossly thin,you know you are thin when your jawbones hang or your neck bones are protruding. Point-you need to eat. Go to the gym just visit Kauai there and stuff yourself,literally train your mouth with food. Gabrille Union is 40 years old and hawwtttt. Nicki Minaj-Iyhooooo mma wee. I dont know if thats her real booty but she looks hectic. She can do something about that booty by firming it up. If you have a crazy butt like that you need to run,I mean treadmill,outdoors, run the dog or catch some chickens, now thats a workout right there. Rihanna has a body that looks like a plank,reminds me of Jessica Alba's body-hot but she can still do a lot to it. Athletic no!

 
Ciara, Halle Berry, Cameron Diaz,Jesicca Biel are arguably some of the hottest women in Hollywood. Who do you identify with? Do you like what you see when you are wearing a bikini or lingerie. Do you understand that by simply eating healthy,cutting bread,pap,oily foods and takeouts and all you do is take a run around the block that you can look as hot as these chicks plus more.

Unfortunately fat gets trapped on your hips,butt,triceps,midriff and reducing intake can be the best move.This post is not about wanting to look like these famous people,but about undestanding that training results wont always be the same for different people. i.e Lifestyles,age,body structure,habits all play a role. So whether skinny,fat,macho built,plump, ok looking or what ever train as much as you can as hard as you can.

I teach 8 classes in a week, 4 zumba classes and 3 Shape classes(using studio apparatus) and one GAQ(Glutes Abs and Quads). I spin at least 3 times a week. I eat healthy,sometimes okyish and yes I do eat take aways mostly Nandos. I believe that if I set goals to get a certain type of look,i.e toned arms,six pec,tight butt I can. So please do not think its impossible to get a bikini body in your own bone structure. Its all possible. Looking forward to seeing yall at the gym. This is the look that I will never want to have but if this floats your boat then run along..I do not want to look like this everrrrrrr....what will people say if I walk with my boyfriend. Haebo...



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