•January 1, 2017 • Leave a Comment


The sum total of our thoughts and feelings at any given point in time can be referred to as our state or mood.

Moods, we all have them, good bad or indifferent are changing from moment to moment in response to the people that we encounter and the places that we go. Lasting from a split second to weeks at a time, our moods, sometimes referred to as our personal “alarm” system that alerts us to our own internal thought process, can have a profound effect on the quality of our lives.

Continue reading ‘“AS WE THINK, SO SHALL WE BE”’


•January 1, 2017 • Leave a Comment

Know Your Supplements – Green Tea



Ni Hao there fellow fitness enthusiast, and welcome to another injection of supplement knowledge!


Today on the agenda is green tea, something that many people shrug off as something only the elderly, or Chinese drink. Well, jokes on the masses really, because green tea is a fantastic little drink/supplement that yields a wide variety of benefits to the body as well as the mind! And I’m here to tell you exactly what some of those benefits are!

Continue reading ‘TIME FOR TEA?’


•January 1, 2017 • Leave a Comment

For those of you who missed the Horizon program towards the end of Feb and are wondering what everyone has been talking about here’s your second chance to find out what all the hype is about!!

Click here for BBC article

For those of you that don’t have the time to look at it but just want the answers, here goes:



•January 1, 2017 • Leave a Comment
Successful change is not an accident that happens to some people and not to others. Success in any area of life is created by certain ways of thinking and acting, simply wanting success is not enough!This desire to create change has to be coupled with a strategy or plan. So to start creating the changes that we desire we must first commit to believing in the possibility. Without this mind set the best that we can hope for is a period of motivation followed by the inevitable disappointment of not achieving the change that we would “like” but don’t actually believe can happen.Without an unshakeable belief in the possibility other more important things in life take over. Once this happens, our desire to change moves down our internal “priority list” and is soon forgotten amid the malaise of life. So, to give yourself the best chance of making a successful change in time for the summer:

  • Commit to believing that the change you desire is possible – Dare to Dream, our imagination is a fantastically powerful tool!
  • Identify a plan or strategy that will take you from where you are now to where you want to be – Talk to your fitness team, surf the net or pick up a magazine, in an “information age” the possibilities are endless.
  •  Surround yourself with people, places and media that support your desired outcome – Go to the gym, talk to people with the same interests, or join an online forum.


•January 1, 2017 • Leave a Comment
Why exactly are we constantly being advised to drink about 21/2 litres of water a day?

Water represents 45 to 60% of an adult’s total body weight

Muscle comprises 80% water compared to fat which is only 20% water.

Each day the average sedentary individual uses the following amount of water that has to be replaced. Continue reading ‘NATURES NECTAR’


•January 1, 2017 • Leave a Comment

Hello again fellow fitness seeker, and welcome back to another brain bubbling injection of fitness know how. On the agenda today we have HIIT training; an effective form of cardio that blasts away unwanted fat, increases strength and stamina, and improves your overall fitness quickly and efficiently. So before I get neck deep in this topic, for those of you who are maybe new or a beginner in the fitness world, I should clarify what HIIT actually stands for.And the answer is….. Drum roll please…

Continue reading ‘CAN YOU TAKE A HIIT?’


•January 1, 2017 • Leave a Comment

Having the intention to exercise is one thing; acting on that intention is a whole different ball game! If it wasn’t then we would all be super fit, have the body we desired and be healthy long in to our nineties.

It takes motivation and action to get results. The more motivated we are, the easier it is to take action to realise our goals. Motivation is a cognitive process that connects a thought or a feeling with an action. Motivation may be intrinsic (an internal drive from within the individual to do something out of interest or enjoyment in exercise itself, or valuing exercise as important or beneficial) or extrinsic (an external drive, such as rewards, competition or the threat of punishment).

Get to Know your Motivators for Exercise and Fitness.

One intrinsic motivator is knowledge. Understanding the benefits of exercise—including reduced risks of cardiovascular disease, obesity, diabetes, colon cancer and all-cause mortality as well as increased energy, improved fitness and better quality of life—can be a motivator. Intrinsic motivators can also include reduced depression and anxiety levels, enhanced mood, improved confidence and self-esteem, and heighted need to enjoy activity in retirement.

Extrinsic motivators for exercise include weight loss, improved physical appearance and competition for awards. A recommendation from your health care provider, something.  The key is to determine what are important or relevant motivators for you as an individual.

How to Build and Maintain Motivation


You can implement a strategy and achieve your vision. Self-efficacy  or confidence in your ability to succeed, can be built by creating a sensory rich experience around you desired outcome. See, hear and feel what it will be like to achieve your Summer Shape. Self-affirmations or positive self-talk will only work if you believe in the possibility! Don’t expect perfection or compare yourself to others. Keep your focus on what makes exercise meaningful for you and what you ultimately want to gain from your exercise program.



Having a clear picture of your desired outcome (your destination) makes you much more likely to achieve it. Clearly specify how you will know when you’ve reached your goal. You might take a picture of yourself now and every four weeks, so you can see how you’re progressing.

Develop a realistic action plan.

Create a clear, logical and achievable action plan that includes frequency, intensity and duration of cardiovascular exercise,  strength training and stretching. Include realistic short small steps and progress gradually to help you feel successful and avoid injury or burnout.

Use environmental cues.

Put your gym bag by the door, so you remember to take it to work. Or schedule your workouts into your calendar or planner and set electronic reminders on your mobile phone or computer.

Have fun.

Find an activity that you enjoy and will stick with, along with an environment that is supportive, safe and comfortable for you.

Make it convenient.

Exercise at home to fitness DVDs if you don’t have time to drive to the gym. Exercise at the time of day when you have time and you enjoy doing it.

Record your progress.

Keep a written record of your exercise (weights, sets, reps; distance walked, run, or biked; flights of stairs climbed; etc.) to provide information about progress that reinforces your exercise behaviour.

Build a social support network.

Find a buddy with whom you can work out regularly. You can help and encourage each other, rely on each other for moral support and accountability, and share in your accomplishments.

If you need additional help and accountability, you can hire a personal trainer. Look for a trainer who is regulated by a well-known organization, such as the Register of Exercise Professionals.

Reward yourself.

Treat yourself to something that is compatible with your health and fitness goals (e.g., not a piece of chocolate cake, but something else you enjoy, like a movie, flowers or new exercise clothing).


Making good exercise and nutrition choices day after day can be challenging. If you have momentary setbacks, accept them and get back on track. Your exercise goals depend on your ability to understand your exercise personality and motivators. Having a clear goal or vision that excites you and pursuing it in an enjoyable way is a great start. It’s all about knowing what makes you tick and pairing intention with action to achieve tremendous results.


•January 1, 2017 • Leave a Comment

In recent years, a host of infomercial products and exercise videos have preyed on people’s desire for the ultimate “six pack”. And many avid exercisers are quick to share their own favourites for abdominal success. But what is the best, most efficient route to that washboard look?

Continue reading ‘TOP 5 ABTASTIC AB EXERCISES’


•January 1, 2017 • Leave a Comment

High Intensity Circuit Training

Everybody gets bored of their mundane, day to day cardio routine. And for some, the results that they were once seeing, slow down and diminish; causing them to wonder what’s gone wrong.

If you are someone who has stopped seeing results, or who is just generally bored of sitting on a bike or jogging on a machine for an hour, then id advise you to try out this fat-torching, heart pounding, intense circuit training! Continue reading ‘HIGH INTENSITY CIRCUIT TRAINING’


•January 1, 2017 • Leave a Comment

An elderly Chinese woman had two large pots , each hung on the ends of a pole , which she carried across her neck. One of the pots had a crack in it while the other pot was perfect and always delivered a full portion of water , at the end of the long walk from the stream to the house , the cracked pot arrived only half full.

Continue reading ‘PAUSE FOR THOUGHT-The Cracked Pot’