Live Well
Enjoy Your ( Good ) Food !
1 Enjoyment
Food is an emotional factor , and we all have some form of enjoyment in food , both healthy and ‘ dirty .’ When it comes to creating a diet plan , you need to first analyse your goal , whether it be to pick up weight , or more commonly , to tone and lose weight . You also need to identify your daily exercise patterns . For example , are you in sales , so you move around a lot during the day , or are you more sedentary , in an office position that sits all day ? These questions need to be answered in order to create a nutrition plan that is designed not only around your goals , but also your lifestyle .
Enjoyment needs to come first , because if you don ’ t enjoy what you are doing , then you are pretty much wasting your time … and often your money , too . I will go into broader detail in a coming issue on how to eat healthier and to stay active .
2 Realistic Goals
Goals need to be created , both short-term and-long term , in order to keep the mind stimulated and active , because we tend to push harder and form more discipline when we
By Nick Robert
I can easily rattle off the do ’ s and don ’ ts of fitness and nutrition , but that would not create the mental change needed to create physical change . I have been in this industry for over 10 years , and have seen many fad and extreme diets , but there are three important variable factors in order to create and adapt to change .
have a task at hand . And creating a short-term goal can be as simple as excluding fast food or sugar between Monday and Friday . We tend to make impulse decisions and quick meals , which are convenient but unhealthy , so creating this change as a starting goal will be a lot bigger than you can imagine .
This doesn ’ t mean you can ’ t have your wine or desired cheat meals on the weekend . This just means you actually make the decision to create change . It takes time , but it will be the biggest start to your long-term journey .
3 Sustainable Solutions
Sustainability is important . Many of us have families , children , businesses and other obligations , which may cause distraction , especially in our health journey , so the key here is balance . Make smart decisions , enjoy the process , and most importantly enjoy the food that you put into your mouth !
Nick Robert is a Durban-based fitness coach , nutritionist , life coach and wellness writer . He studied sports medicine and dietetics , and is owner and founder of both Rush Nutrition and East Coast Transformations . He believes in building clients both mentally and physically on their journey to self-improvement , and says that fitness is more than just training and nutrition , it evolves a person ’ s emotion and confidence , creating positive growth . You can find out more at https :// ectfit . co . za .
Workout Time
Minimal Equipment Full Body Workout
By Logan Coleman
Here ’ s a great workout that you can do at home or the gym , with minimal equipment – all you need is a set of dumbbells and a weight plate , or something similar . Each workout is a superset repeat four times :
You can watch a video demonstrating the various sets here :
A1:20X Pulse squats A2:12X Each side , side lunges B1:12X Plate curl Press B2:15X Plate Front raises
C1:12X Shoulder Press C2:10X Each Side , Renegade Rows D1:20X Plank Pikes D2:15X Dumbbell crunches
Logan Coleman is the sole owner of Logan Coleman Fitness and says her mission is to help women achieve their goals through balanced eating plans as well as awesome training plans . She has a specialised nutrition qualification from Trifocus and has worked in a boutique gym . She believes in making plans simple to follow , delicious and most importantly , fit into one ’ s lifestyle . More about her at www . logancoleman . com .
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ISSUE 133 SEPTEMBER 2020 / www . modernathlete . co . za