Archives by: Janine Coetsee

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New Year, New You

So it is the new year, and we all know what that means.... New Year’s resolutions have been set, and as it is past the middle of the second month, they are starting to waiver. Just keep in mind that progress is progress, whether you have improved by an inch or a mile, you have still improved. You have still become better than you were yesterday. Don’t give up! Here are a couple of things to keep in mind to keep you going. So ... Read more

Overtraining, to train or not to train

Highly motivated athletes can easily overtrain. Overtraining is a process of placing to much strain on your body and also demanding too much  over a period of time. If your training time is more than 5 hours a week and your training is becoming a borderline addiction even at the expense of possibly doing more harm than good, it would probably time to reassess your goals. The ideal position would be, if you have the assistance of an experienced personal trainer that would ... Read more

Read your food label

The prudent dietary guidelines for healthy living suggest that our total daily energy intake should consist of approximately 50-60% carbohydrates, 30% fat (not hydrogenated as this should be eliminated from the diet) and 10-12% protein. Sugar (a carbohydrate) replaces valuable nutrients (like vitamins and minerals) in the diet and should be limited to 10% of total energy per day. When we look at food labels, we should try to choose foods that fall within the above-mentioned guidelines. Always check the nutritional information per 100 ... Read more

Hardcore Abs defined

Core stability and core strength is of utmost importance to any recreational or proffessional athlete. To know the core you need to understand the core and the muscles that is involved. The ‘core’ is made up of so many more muscles than just the TA (transverse abdominus) or six pack as we all know it. The Transverse Abdominus include amongst others: The Erector Spinae: A large group of back muscles that are prime movers of extension, lateral flexion, and rotation of the spine. The Obliques and ... Read more

Total Body Transformation

Quickly a little background, I was born in South Africa but moved to the United Arab Emirates with my parents when I turned 12. In the Middle East fast food places are either the same price or cheaper then fresh produce as all fresh produce has to be imported. The convenience of fast food is also very appealing as they are open almost 24/7. Falling victim to the expat syndrome I started gaining weight, and even though I participated in all ... Read more

Raw Bar for fuel

Snack bars can be handy when you are on the go and require a quick pick me up.This might be an issue for the health conscious as some energy bars are nothing more than candy in disguise.  Bars that contain corn syrup, sugars and trans fat (heated oils) can be detrimental to your weight loss plan and won’t make a positive contribution to your daily nutrition. Healthy snacks are vital to balance blood sugar and rev up your metabolism. If you are the type of person that sabotage ... Read more

Get Bouncing

The Mini Trampoline: Jumping here, there and everywhere! Getting a bit bored with your fitness routine? This is the perfect time to incorporate a Mini Trampoline into your workouts. Mini trampoline exercising is a low-impact cardio workout that improves muscle tone and balance, more importantly its loads of fun. The instability of the trampoline surface encourages you to engage your entire body and most importantly your core. The trampoline helps absorb some of the shock in comparison to jumping on a hard ... Read more

Running for Weight Loss

Running is an excellent activity to assist weight loss and improve cardiovascular fitness. Herewith a few tips to help you on your way to a new you: The Key to ensure results Consistency is vital, commit to scheduled runs and you will see a gradual decrease in your waist-line. Line up your workouts with a running partner like a friend or colleague to prevent boredom and to maintain motivation. It is more difficult to cancel a session when you have a regular commitment. Also, set aside ... Read more

HIIT (High Intensity Interval Training)

by Bianca Holdstock - Sport Scientist at FIT4U What’s this HIIT all about: HIIT is training at a high intensity interval (+80% max heart rate) followed by a low intensity interval. An example would be 30 seconds of sprinting followed by a 1 minute walk. These intervals are repeated based on your training goal and fitness level. A light warm up and cool-down is a must as to avoid the risk injury and delayed onset of muscle stiffness that is associated with high ... Read more
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