Real beauty

Real Beauty

Standards of feminine beauty are presented in almost all forms of popular media, barraging women with images that portray what is considered to be the “ideal body.”

Such standards of beauty are almost completely unattainable for most women; a majority of the models displayed on television and in advertisements are well below what is considered healthy body weight.

Being skinny does not mean that a woman is healthy and fit, it simply means that she is skinny. In my opinion, it is far, far better for a woman to be slightly overweight and fit than skinny and unfit.

Eat healthily, exercise regularly and look after the body you have!

After all, real beauty comes in all shapes, sizes and colours!

Keeping your new year fitness resolutions

Keeping your new year fitness resolutions

Resolution problems?

new-years-resolutionsFinding it tough to keep to your New Year’s resolutions? Don’t worry, you are certainly not alone, about 90% of people that set resolutions fail to keep them.

The most common reasons for participants failing their New Year’s resolutions are as follows:

  • 35%  of people set themselves unrealistic goals.
  • 25% didn’t keep track of their progress.
  • 20% simply forgot about them.
  • 10% claimed that they set themselves too many resolutions.

If you fall into any of the above categories, don’t beat yourself up about it. Put that behind you, think about your most important resolution and get back on track.

It pays to make your resolutions S.M.A.R.T ones – focus on a goal that is Specific, Measurable, Achievable, Realistic and Time based.

For example: If you want to lose weight, don’t just say “I want to lose 20kgs as soon as possible”. Say, “I am going to do my best to lose 1kg per week and be at my target weight 25 weeks from now”.

Tell your friends, family and colleagues about your resolution, and ask them to provide you with helpful nudges to assist you in achieving your goal.

Be persistent
- New habits take time to learn, and once in a while you will slip up, revert to the old you and suddenly give in to temptation. Remember that everyone messes up from time to time. Don’t blame yourself if you falter, or allow the experience to make you give up.



Age related muscle loss – Sarcopenia

SarcopeniaLosing muscle through inactivity does not only affect the elderly!

From the time you are born to around the time you turn 30, your muscles grow larger and stronger. But at some point in your 30s, you begin to lose muscle mass and function, a condition known as age-related sarcopenia. People who are physically inactive can lose as much as 3% to 5% of their muscle mass per decade after age 30. Even if you are active, you will still experience some muscle loss.

Symptoms of muscle loss include musculoskeletal weakness and loss of stamina, which can interfere with physical activity. Reduced physical activity, in turn, further reduces muscle mass.

There has been a lot of research on sarcopenia over the years showing varying results. Despite the varying results all researchers agree that the primary treatment for sarcopenia is exercise. Resistance training or strength training has been shown to be useful for both the prevention and treatment of sarcopenia.

If you, your parents or another ‘ageing’ family member or friend has started showing signs sarcopenia it is not the end of the world. Research has also shown that strength training can start showing benefits in as little has two weeks.

Engaging a REPs registered personal trainer to put together a training program for you is the safest way to go. If you have any questions, please drop me a line or give me a call.

Rajasthan Cycling Trip

Rajasthan Cycling Trip

fitness4all1I have just returned home from a great cycling trip in Rajasthan, India, with Gadventures.

I had no idea who I would be travelling with until I met up with them on my arrival in Delhi. Luckily the other 6 members of our group were lovely people who all played a big part in making the trip so enjoyable. Don & Sherry were a couple from America, Stefan was from Germany, Sarah from England and a lovely couple, Layla & Rachel who were on their honeymoon. Here we are along with our Indian cycle guide Kushal.


fitness4all2We first flew to Uidapur where we would start our cycling trip. We stayed in the lovely Hilltop Palace Hotel and took a boat ride on the beautiful Lake Pichola, which reminded me very much of Venice.

We then visited many other interesting places, such as, Jophpur, Chandelao, Chandraguptar, Sawarda, Tordi Garh, Ranthambore Nation Park, Karauli and Agra.


Many of the places we visited were amazing and most of them far exceeded my expectations. One of these places was the beautifully renovated fort, Chandelao Garh in Chandelao (see photos below). The rooms were lovely, the swimming pool was fantastic and the service was second to none.

I had a very lucky escape there during the Indian festival of Diwali. We were having a late dinner outside in the rooftop restaurant with lots of fireworks being let off on the streets below. I picked up my glass of beer and raised it to my lips, at that exact moment a stray rocket flew towards us and hit the bottom of my glass and deflected away without hitting anyone! How is that for luck?


The Amber Fort and Palace (below) is located in Amer, 11 kilometres from Jaipur. It was built in the 16th century and was well worth the hours we spent there.


Last but not least was the magnificent Taj Mahal in Agra. Although the air was very polluted, as it apparently is there on most days, it was still a wonder to behold. The Mughal emperor Shah Jahan was grief stricken when his 3rd wife, Mumtaz Mahal, a Persian princess, died during the birth of their 14th child. He ordered the Taj Mahal to be built to house the tomb of his beloved wife. The construction began in 1632 and the main mausoleum was completed in 1648, the surrounding buildings and garden were finished 6 years later.


The people of Rajasthan were very friendly and courteous. I can also honestly say that they were quite surprised and amused by our bright (and tight) cycling gear.


I was a little apprehensive about going on the trip but I ended up enjoying every minute of it. I would certainly recommend the Rajasthan cycling trip to anyone with a moderate level of fitness.

Summer is on the way

If you need to shed a few unwanted kilos so you can fit into you summer clothes, then it is time to control your portion sizes.

Portion sizes have increased dramatically over the last 25 years:

25 years ago Now
The average muffin weighed 42.5 grams and was 857 kilojoules. Today the average muffin weighs 113 grams and is 2090 kilojoules.
The average bagel was 3 inches in diameter and was 878 kilojoules. Today the average sized bagel is 5 inches and is 1463 kilojoules.
The average serving of french fries was 68 grams and 880 kilojoules. Today the average serving is 195 grams and a whopping 2550 kilojoules.
And the list goes on and on!


Many people are eating these food potions without realising how many kilojoules of energy they contain. Plus there are still many, many members of the Clean Plate Club who feel obligated to finish everything on their plate like their parents used to tell them to.

Try sharing a muffin the next time you get a craving for one, or just eat half and save the other half for later. You would still be getting more that you would have 25 years ago and certainly still have enough to satisfy the craving.

Using your hand to gauge portion sizes is a simple way to determine how much you should be eating at meals.

One portion of pasta or rice is as big as a tight fist fist Meat, fish or poultry should be as big as the palm of your hand.palm One portion of nuts should fit in the cup of your handcup 28 grams of cheese is as big as your thumbthumb