I Can’t Live Without Vegetables

I love me some vegetables; throw them in a salad, stir fry them, slightly boil them, eat them in their natural state.  Whatever the case my life is meaningless without them.  Okay, I lie, both fruits and vegetables are a huge part of my diet and without them my food tastes really bland.  I’m still to try out the egg plant though, the way it looks interesting I have a good feeling it will taste as good as it looks 🙂

importance of vegetables Fitness Bae.jpg

Image from Pinterest

I had a most interesting conversation with a friend of mine who loves all things health and fitness but mainly concentrates on the eating healthy part instead of exercising because he says “He’s a fucking fatty”, his words not mine!  We discovered that we have the same blood type which is A Positive. He told me to read more on our blood type and lo and behold, this is what dear Google had to say;

Type A blood: A meat-free diet based on fruits and vegetables, beans and legumes, and whole grains — ideally, organic and fresh, because D’Adamo says people with type A blood have a sensitive immune system. 

This confirmed my love for fruits, especially avocado; vegetables and my never ending gastritis issues.  I don’t know about the meat free part because I love all white meat but beef remains my greatest enemy, I don’t like the smell and texture.  Minus the health benefits which include reducing the risk of high blood pressure, some cancers and  the feel good effect I get after I eat fruits and vegetables, I love colour and my plates always look happy when I add vegetables to it.

Do you know what your blood type is and what are your thoughts on the subject of eating according to your blood type?

Now that my secret love affair for fruits and vegetables is out let’s get to working on Week 3 of the January Challenge.

Sunday Run 10 K
Monday Rest
Tuesday 12 000 steps + 200 Russian Twists + 200 Plank Knee To Elbow
Wednesday 6 000 skips
Thursday Rest
Friday 200 Chest Press + 200 Tricep Extensions
Saturday Run 12K

Some of the workouts require dumbbells, if you don’t have any you can use water bottles or fill up empty water containers with sand. No excuses.

It’s going to be an explosive week ahead!

Fitness Bae®

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The Morning After The Festive Season

Hello and welcome to 2018!  Gotta love the festive season right?  The one time that you binge eat and drink like you don’t know the consequences.  Food, glorious food, wonderful food…it’s like that’s all you see throughout December and you want every bite of it!  Then again life is too short and a little fun never hurt nobody.  I’m one of the people who got a little too excited and went all out, a whole 3 days of non stop partying, drinking and not getting enough sleep.  It took me a whole week to recover from that madness but it was all worth it, I ran 120k in December and that ladies and gentleman was a very huge milestone.

January Fitness Challenge Fitness Bae.jpg

Image from Pinterest

You know that regret you feel after taking the morning after pill?  I think that’s exactly how you feel after losing your fitness morals over the festive season.  However, not all hope is lost because just like you can make a decision to practice safer sex you can also hop back onto the fitness wagon.  I have a challenge that will make you think twice about not eating right, you might not like me very much during this month but you will thank me once you’re done with it.  It’s rest week the whole of this week so make sure you are stretching and hydrating; you’re going to need all the energy.

This time around I will be sharing the challenge weekly.  Week 2 looks like this:

Sunday Run 10 K
Monday Rest
Tuesday 5000 skips + 200 push ups + 200 sit ups
Wednesday Rest
Thursday Walk 10 000 steps + 200 squats+ 200 leg raises
Friday Rest
Saturday Walk 10 000 steps + 200 bicycles + 200 flutter kicks

Please make sure that you do different variations of the exercises.  That way you will enjoy different sets of intense workouts.  Don’t rush through it, “feel” the workouts.  The plan is to get fit or die trying.

Now that you know what’s lined up, which workouts are you looking forward to doing?

Fitness Bae®

Eating Habits That Changed My Life

Fitness is 80% nutrition and 20% exercise. 

If you’re all about health and fitness you have read this saying a million times over.  Throughout my journey I have made a lot of changes that have transformed my body and I give most of the credit to making slow deliberate changes to my eating habits.  I strongly feel that fitness and food should both be a fun experience and that’s why I eat almost everything as and when the need arises; in moderation of course.  Below are some of the changes that have worked well for me.

healthy eating habits Fitness Bae.jpg

Image from Pinterest

  1. I only eat two slices of bread.  I used to eat brown bread but I hated it so decided to switch back to white bread and enjoy my sandwiches in peace.
  2. I have my tea with two teaspoons of brown sugar.  I cut it down to one teaspoon if I’m pairing up the tea or coffee with something sweet.
  3. I drink a lot of water, it’s become a part of my life. I can get up to 3litres of water in a day depending on my activity level.  I think this is the reason why my skin is clearer now, I used to suffer from serious breakouts.
  4. I eat a lot of fruits and vegetables.  Cucumbers, pineapples, mangoes, peaches or avocado.  Whatever is in season I’m eating it.
  5. Junk food no longer exists on my shopping list.  I can safely walk down an aisle filled with junk food and I won’t even be tempted to grab anything from there.  Actually, I hardly even notice it.  There is something about wanting to eat something even when you don’t want it just because it’s in the house.  If you don’t want temptation, don’t bring it to your house.
  6. I eat when I’m hungry, not just because it’s time to eat.  I take time to figure out if I’m hungry or just plain thirsty.
  7. I prepare most of my meals.  I want to see exactly what’s going into my food so chances of having horrible tasting meals are close to none, I long since declared that my cooking isn’t too shabby, people who have tried it are still alive 🙂
  8. I have an occasional glass of wine.  Okay I lied!  I drink a lot of wine.  May the wine gods help me with this.  I blame December.  I think this month alone I’ve wine I could have had in 3 months!  I love my wine, it helps me unwind but this month I’ve been terrible at managing my guilty pleasure.

This is what has worked specifically for me and I’m happy with the results.  I’m not a dietitian of any sorts, I’m just a fitness enthusiast playing around with food ideas and things I read on the internet.

What have been your dietary changes?  Are they working out for you?

 

Fitness Bae®

My First Half Marathon

On Sunday I ran my very first half marathon.  It was long overdue!  I had promised myself that sometime in 2017 I would make it happen and thankfully it happened just before the year ended otherwise it was going to be one goal that never materialised.  I trained for my half marathon for nearly 12 weeks then stopped at some point because I genuinely lost interest.  The thought of running a whole 21K scared me and I told myself I wasn’t built for it and that was perfectly okay.

My First 21K Marathon Fitness Bae.jpg

After running my first half marathon

However, because of the current December Challenge that team Fitness In The Park is hosting I was 5 days behind on the challenge and chose to up the amp by running a long distance; it’s a no brainer that I chose 21K to climb up the leader board.

The night before my run I dreamt that I had woken up at the time I had set my alarm and it was broad daylight.  I was annoyed and cancelled my run because I’m not the best runner when the sun is out.  I woke up to my alarm ringing and laughed out loud because this run was clearly taking over my entire life!

Soon as I got up I emptied my bladder nearly 5 times because I didn’t want to have to stop along the way for a pee break.  I also think it was the nerves kicking in because I knew that this run was going to be taxing on my entire body!

One thing happened to me during my run that I think every first half marathon runner should be wary of.  I FELT SO HUNGRY around 11K mark but I had to keep going, where was I going to get food from at 4:30am in the middle of nowhere?

Everyone has been asking me how I managed to run for 2 hours and 26 minutes none stop. I have no magic formula for this, the honest truth was that I told myself that I can slow down but I won’t stop and that ladies and gentleman is how I broke the mental barrier and smashed my first half marathon!  Oh, not forgetting the after run selfie and the NRC achievements!

Half Marathon #RunWithFitnessBae.jpg

A few highlights of my run:

  • I started my run at 3:40am
  • I ran 10K #JustDoItSunday with the Nike Run Club community.
  • I ran non stop for 2 hours 26 minutes and 18 whole seconds!
  • I wasn’t listening to any music, it was just me and my thoughts that went from yay I’m so happy to be doing this to you know what, it’s really not too late to turn back and go home.
  • I used a sock to hold my phone.  Believe it or not but it’s way better than those phone arm bands that they sell.  You can make your own, YouTube is your friend!
  • My body felt like it didn’t belong to me after the run.  My legs felt like jelly and I was convinced I was going to collapse and die right there and then.  However, nothing felt as good as knowing that waking up at such an ungodly hour was worth it after all because…did I mention, I ran my first half marathon!
  • My toes were and still are painful but the rest of my body has completely healed, I even ran 10K yesterday and plan on running two more 10K runs this week.
  • Next stop Victoria Falls Marathon in 2018!!!

I’m currently suffering from fruit cravings and I’ve been having them in abundance.  Oh, and I’m hungry all the time!

How was your first half marathon?  What are some of your highlights and regrets?

For some first time half marathon runners here are a few tips: 21K Training Tips

Fitness Bae®

 

Banting While Pregnant

I’m pregnant and I’ve been living the Banting or LCHF (low carbohydrate high fat) lifestyle for almost 3 years.  I’ve been able to keep my weight under check during the entire time. Before then I was a runner who struggled with weight gain, the more I ran the more I gained – it just did not make sense until I discovered Banting. I lost a total of 9.5kgs in 3 months and I’ve not looked back since then!

Banting while pregnant.jpg

Nyasha

My first 2 years as a Banter were full of stops and starts due to uncertainty over the safety of Banting during a pregnancy and discovering that I couldn’t live the LCHF life while breastfeeding. Banting was still too new. This time around, yes, number two is on the way, and I have doubts that Banting is safe, if not the best, during pregnancy because:

  • It provides your growing baby with all the healthy fat need for brain building.
  • It keeps ailments like gestational diabetes at bay
  • It also means you will not have a tough time losing bump fat after you give birth.

I just have to be careful about increasing my carbohydrate intake once the baby arrives as the consumption of carbs is a key building block of milk production.

Back to Banting for those that are NOT pregnant!

While exercise is not necessary to achieve weight-loss when Banting, it is necessary for general fitness and health which is why I do it.  My preferred workouts are brisk walking in proper form and running distances between 2K and 5K. My sweet spot lies within these distances because 2K is short enough to make me run again the next day and 5K is long enough to keep me asking: “Can I shave another 7 seconds off my last run this week?” I’ve recently got more involved in dance based workouts because of the rains and I love them!

My favourite snack for movie night is:

  1. Chicken Skin Crisps, provided they survive till the movie starts! You can season them with whatever you like, my favourite is salted dipped in a Banting-friendly sweet chili sauce!
  2. Salami roll-ups are what I make if I need to rock up somewhere with a plate of eats. I make these from strips of salami, “buttered” with cream cheese and half a pimiento-stuffed olive for each roll up. They look classy and are lovely with a glass of chilled Chardonnay.
  3. When I have more time on my hands, it’s low carb pizza made with a cauliflower, yep, cauliflower, base. If people can’t tell the difference between a Banting pizza and a flour-based pizza, then you’ve made it right!

Eating out can be tricky when you’re living a low-carb life because you don’t know whether your pan-fried fish has really been cooked with butter or regular cooking oil. More and more restaurants are offering Banting-Friendly options on their menus. Delicious Fine Food Emporium at Borrowdale Village has a really comprehensive Banting Menu that I can’t get enough of! I only wish I didn’t live so far away. If it’s a hearty breakfast I’m after, then it’s without a doubt, “The Banter Breakfast” from Brento’s in Greendale. It’s made up of bacon or salmon (for an extra charge), mushroom, tomato and haloumi cheese (all grilled), avocado and 2 eggs of your choice. Eish, I’m actually getting hungry as I write this!! Cappuccinos with full fat milk and no sugar are welcome any day!

The Banter Breakfast from Brentos.jpg

Banter Breakfast from Brentos

I plan what I’m going to eat before I go out.  You can ask for rolls or bread sticks to be removed from your table so that you’re not tempted to dig in! Safe meal choices include grilled meats, steamed veggies and salads. Ask for a blob of butter to add to your veggies and a bit of lemon juice and olive oil instead of dressing for your salad. That way you can still track your carbs and fat intake.

One real problems is drinks and desserts! To low-carbers, alcohol is a toxin, consume it at your own risk. But if you must, go for white wines and champagne that have a lower carbohydrate content than red wines and cocktails. Spirits served with soft drinks are a no-no and beer is literally liquidized carbs! If you don’t eat out very often you can indulge in dessert once in a while but always remind yourself that sugar is as addictive as many hardcore drugs.

Banting Menu from Delicious Restaurant.jpg

What do I love about Banting? BACON – the streaky kind!  The results of banting which are usually visible within weeks of starting out are the second thing I love about banting.

A big thank you to Nyasha for the well written and informative post.  Congratulations on your pregnancy; many new discoveries await.

You can follow her Banting journey on Facebook and stay up to date with what’s hip and happening in the Banting world.

Are you a banter, how has been your experience so far?

Fitness Bae®

 

December Challenge

HELLO DECEMBER💃💃💃

The December Challenge looks like this:

Christmas Challenge #RunWithFitnessBae.jpg

Poster Designed by Samuel Jnr Bhebhe

Lite : Run 80K
Intermediate: Run 120K
Advanced: 160K

Make sure to check in on the distance you would have covered every Monday so that we know its real.

I advise you to run at your own pace but the end goal for December is to complete any of the distances above, pick your poison and have fun. We will still be doing various workouts which I will drop a day before each workout.

December 2017 Challenge Fitness Bae.jpg

Monday Run

Have fun and come run with us!

P.S. Don’t forget to use the hash tag #RunWithFitnessBae so that I can track your runs.

Fitness Bae®

How To Plank

Standard Plank, rocking plank, knee plank, side plank, forearm plank and reverse plank.  There are more planks from where that list came from but I don’t want to exhaust you so early in the morning.  This month I have been paying extra attention to my arms because I’ve just about had enough of having to mask the flab through wearing clothes that cover them up.  I need to show them off on New Year’s eve and I’m really doing the work!

Below are my personal favourite planks.

  1. Forearm Plank
Forearm Plank

Image from Pinterest

2. Reverse Plank (with leg raises)

reverse plank

Image from Pinterest

3. Plank Row and kick back

plank row and kick back.jpg

Image from Pinterest

One thing I absolutely love about planks is that they firm up my entire body.  Yes, my arms are feeling and looking more toned but the rest of my body is feeling the positive effects of planks as well.

Whatever you do, please make sure you do your planks in proper form and take your time to do them correctly.  There is no rush, the time you set aside for exercising is for you and you alone so rushing through it won’t give you any results.  Keep your exercise focused, intense and deliberate.

My challenge for you today is to try out at least one of the planks I mentioned above and once you find the one you enjoy, add it to your routine.

Don’t forget to smile, smiling burns calories too 🙂

Fitness Bae®