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
Fitness Bae forearm-plank.jpg

Image from Pinterest

2. Reverse Plank (with leg raises)

reverse-plank Fitness Bae.jpg

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.

Follow me on Pinterest for Pins on workouts you can do any and everywhere.

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

Fitness Bae®

 

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Tighten Your Belly With This Challenge

I’m so unfit it’s crazy.  You should see my belly!  I honestly believed a few days of slacking here and there would keep in check but I lied to myself. Last Friday morning I ran 5km and the 15 minute uphill terrain back home had me rethinking my life choices; I wanted to stop, I felt like throwing up, I asked myself why I even do this fitness thing when I’m going to die anyway and I also thought that I need to stop eating the same portions with my boyfriend, that guy eats A LOT and I’m adopting his habit.  So here I am in need of a serious push to get my fitness and killer abs back.  I challenged myself to do something drastic and I have no choice but to follow through because me and my big mouth have put it out there.

Fitness Bae Challenge

Poster by @thaHIITman

The different benefits of the workout we, yes, YOU and me are going to be doing are:

Push-ups

  • Push-ups help you focus on your arms, abs and your lower body, all at the same time.
  • They help with upper body definition.  I have arm fat that I desperately need to get rid off.

Crunches

  • Crunches improve your posture.
  • They burn a few calories, it’s something better than nothing at all right?

Running

  • Physically strong legs.  Summer is here, all the more reason to wear short shorts and pretty summer dresses to show off your hard work.
  • Relieves stress.

Planks

  • Planks improve flexibility.  (hello better sex life)
  • You can do them anywhere, no excuses not to do them.
Fitness Bae Sexy Challenge.jpg

Poster created by @thatHIITman (Twitter)

Please note that you will only need your body for all these workouts. No need to buy any equipment.

Let your body do the work work work work work and add this track to your playlist; remember pain is weakness leaving the body.

On a scale of 0-10 how excited are you about this challenge?

Fitness Bae®

 

 

 

 

 

 

 

How To Manage Cravings

Cravings are essential messages sent by our bodies that something is missing.   Take a step back and think why you are craving something.  When a craving hits I usually try and find a distraction like perhaps call a friend and have a chat, unfortunately; it doesn’t always work.

Below are some of the things that trigger cravings.

Restrictions: I have heard so many people saying they are on a strictly “soup, cabbage, fruit the list is endless diet”.  I always ask myself, are they ready for the cravings that are going to come with that?  People who put themselves on these kind of diets almost always start having major cravings because hello, who lives on cabbage all day, every day, seriously??  I am not disputing that diet, I have no knowledge of how it works but personally, I will not put my body and mind through that.  I like my peace of mind thank you.  Chances of craving something meaty and fatty are high because your body is lacking the nutrients it NEEDS. What I would advise?  Eat right, eat quality meals, mind your portions and above all else include whole grains, beans, fruits, and vegetables into your diet, those are what they call “smart carbs”.  However, if you decided to continue restricting yourself do not be surprised when you wake up in the middle of the night and cook a whole pot of sadza and beef stew because you are hungry for days!

Fitness Bae cabbage-diet.jpg

Image from Google

Dehydration: Dehydration usually comes in the form of hunger.  Personally, when my tummy starts grumbling I pour myself a glass of water, down it and wait.  If the hunger sounds keep coming then yes I am definitely hungry but if they stop then I was slowing down on my water intake.

Hormones:  A week before my period I crave chocolate like it’s the last thing on the planet; I have to have chocolate!  Cardbury is making a lot of money through me I kid you not!  I have to admit that sometimes I give in to my cravings because life is too short.  I work out and I deserve a treat every once in a while!  However if you are strong you can always opt for healthier option like a banana or any piece of fresh fruit as it offers enough natural sugar to fill those cravings.

Sleep Deprivation: A study found that participants ate significantly more calories from sugary carbs after five and a half hours of sleep than they did after eight and a half hours. Experts aren’t sure why, but some suspect that less sleep causes ghrelin, the appetite-stimulating hormone, to spike hunger.  I use an application called SHealth to record my sleep and each morning I see how much sleep I clocked in and how many calories I burnt while I was in dream land; pretty cool app, you should try it out.  I do agree with this study, when I get enough sleep I workout better and even have less cravings the next day.

chocolate cravings.jpg

Image from Google

Emotions: Are you taking care of yourself?  Are you being good to the body that works?  Sometimes you neglect yourself and take care of everyone else but yourself.  You might end up having a case of “emotional eating”.  I don’t know about you but when I am stressed out I will probably eat more than I am supposed to.  I will have a glass *read as two glasses* of Vodka on a Thursday evening.  I will have a slice of pizza first thing in the morning.  That my darling is a sure sign for me that things are not okay, AT ALL.  When this happens I take a step back and try and figure out what is making me fill my life with food and alcohol.  Sometimes the reasons are:

  • I am feeling uninspired
  • I am unhappy
  • I am feeling lonely
  • I am stressed out
  • I am bored
  • I am tired
  • I am feeling unloved

Maybe all you need is someone to talk to, time to yourself or just a non food related treat that will not have you resorting to comfort eating.

I found this on the internet and I think it will be very helpful with cravings.

Image from Google

Are there any particular cravings you always have, care to share?

How do you handle yourself when the cravings hit?

Are there non food related  ideas you think would to help you fight cravings?

I will NOT take part in any diet that tells me not to eat certain foods.  Life is too damn short! – Fitness Bae 2017

Fitness Bae®

 

 

Top 10 Excuses That Do NOT Burn Calories

I’ve heard all the excuses when it comes to people who don’t want to put in the work to make a change where health and fitness is concerned.  I normally get compliments from those who have not seen me in a while.  The transformation is very visible and they get all excited and want to join me on my journey.  They ask what I do and how they can also get to achieve their fitness goals.  I help them with tips and then I always make sure I do a follow up to find out if things are going smoothly.  Wait till you hear the excuses that come after I ask…

I will try and list a few that I can remember from the top of head.

  1. This has to be the biggest excuse of all time.  I will start exercising or dieting on Monday.  Why don’t you just start today, or tomorrow?  Why does Monday have to be the day you decide to make a change?
  2. I couldn’t run today because I just got a new hairstyle so the sweat was going to make the hairstyle soggy.
  3. I broke my head phones before I started jogging.
  4. I don’t have any healthy food options in the house so I will only start dieting once I do my grocery shopping.
  5. I didn’t sleep at my place.  I was in an unfamiliar environment so I will run when I go back to my place.
  6. I can’t run because people will be looking at me.
  7. The sex I had last night was so good that must count for a workout right?
  8. I don’t have nice running outfits.
  9. I don’t like waking up or working out after hours.
  10. It was raining.

LISTEN EVERYONE TRYING TO MAKE A CHANGE.  Excuses will get you nowhere fast!  You have to put in the work.  Nothing good ever came easy.  You have to cut the crap and start working on those goals.  We are left with only 4 months of the year and you still haven’t actually done anything about that promise you made to be fit at the beginning of this year.  Do you need me to come there and get you out of bed?!  I’m tired of hearing the above excuses, how on earth are they even going to help you get to your body goal?

Excuses don’t burn calories!!!

Fitness Bae®

5 Types Of Belly Fat

I penned down a post on  how to lose belly fat sometime last year.  This morning while binge watching some of my favourite YouTube Channels(latest new addiction) I bumped into a video that not only tells you what causes belly fat but also comes with different ways to get rid of it.  I’m currently struggling with what I’ve decided to term my “love pouch”.  My lower belly is an actual problem mainly because I love alcohol too damn much but turns out there is hope for me after all.

Some of the causes of lower belly fat listed in the video are:

  • Recent motherhood
  • Monotonous and overly exertive exercise (I’m so very guilty!!!)
  • Unchanging diet
  • Spinal curvature

Do yourself a huge favour and check out this video and find out what your belly type is and what changes you can make to get a flat tummy.

What are some of your favourite YouTube Channels?  Please share in the comments section.

Fitness Bae®

 

Skip Yourself Sexy

If you didn’t exercise this winter then you will love the skip yourself sexy challenge.  Okay, that’s not really the name of the challenge but it does have a ring to it.  I announced on Twitter that we would be hosting a skipping challenge and true to our word, we’re here to deliver.

If you’re anything like me you easily get bored with one form of exercise and after a while you need a change.  I love running but lately my body just won’t let me be at my A-game.  The maximum distance I ran last month was probably 8km and that’s very much unlike me; I need a freaking change my body is bored shitless.  My fitness partner Elnathan and I decided we do another take of the skipping challenge and this time we include both beginners and expert skippers.

Fitness Bae Skipping Challenge.jpg

If you’re a beginner you will be pleased to note that we’re playing nice and your skips will be far less.  However, you will have to run every other day to make up for the number of skips you will be missing out on.

Fitness Bae Skipping Challenge Summer.jpg

A lot of core workouts will be announced each week to couple the skips for those taking part in the expert level.  You will have a love hate relationship with us and that’s completely okay, what matters is that you will not only look good but feel good if you dedicate your time and effort to this month’s challenge.

What you need for this challenge:

  • A good pair of trainers
  • A digital or traditional skipping rope
  • A power playlist
  • An “I got this” attitude

In case you’re wondering why skipping is such a big deal you can read all about the benefits of skipping from here.

A big thank you to Elnathan for the lovely posters.  Are you excited about this challenge as much as I am; if yes, what’s the one thing you’re looking forward to?

Fitness Bae®

 

Get Fit Winter Campaign

Thanks to my love for fitness I’ve networked with a handful of people.  A conversation I had with my friend Elnathan a few weeks ago got me into this “mess”.  He told me he wanted to be my be fitness partner.  I told him no problem at all, just run 5km a day for 5 straight days and we can start talking.  Then because I love a challenge I joined in, mind you, I didn’t even have to run but I did.  That time I’m already hosting fitness classes this month; I’m working out not once but twice a day.  Hello toned body!

Get Fit Campaign Fitness Bae

The weather has been brutal.  Waking up to a minimum temperature of 8 degrees and having to choose between going out to run or staying in your warm blankets was the greatest mental test of all!  Hard as it was we both managed to complete the challenge and looking forward to a few days of rest.  is officially my fitness partner till the end of the year.  We will both be spicing up your fitness life and you will have a love hate relationship with us because you will run like you have never run before.

A few fun facts about the #5ivers #GetFitCampaign Challenge:

We loved;

  • The mental strength that powered up after day 3; you are your biggest cheerleader.
  • My quads are more toned than they were before we started the challenge.
  • My endurance is now top notch.
  • I loved the uninterrupted sleep that came with this challenge, going to bed at 8pm never felt so good.
  • The feeling of accomplishment, setting out a goal and demolishing it one run at a time is priceless.

We hated;

  • The pain in my legs was unbearable, day 4 was the hardest of them all.
  • The weather; running in the blistering cold was not something to look forward to AT ALL.
  • Fatigue, I couldn’t even enjoy watching a good movie without falling asleep a few minutes into it.
  • Waking up.
  • Running in the dark.

We have something fun lined up for next week as well.  Follow us on social media platforms, you don’t want to miss out.  The beauty of our challenges is anyone and everyone can take part and it’s absolutely free!

Elnathan on Twitter: @elchitsmuzik Facebook: @elchiteve Instagram: @elchitsmuzik

Being fit is the new sexy.

Fitness Bae®