Modern Athlete Magazine Issue 140, April 2021 Apr 2021 | Page 56

Live Well

Health Should Always be a Priority By Nick Robert

Trying to maintain a healthy lifestyle – mentally , emotionally and physically – can be taxing , especially when you are extremely busy in business , family and other life responsibilities . We are therefore often quick to make an excuse that we don ’ t have time to be healthy , and that we cannot afford to sacrifice a little bit of time to invest in ourselves . But there is a way to do that .

Creating a training and diet plan that is enjoyable , flexible and sustainable is the key to creating that healthy balance that one needs to develop mental and physical growth . Ideally , you would utilise the services of a dietician or sports nutritionist to create this plan , but if not , you ’ ll probably find it will only work through trial and error .

Either way , you need to identify the foods that you enjoy and digest efficiently , as well as those meals that are easy and convenient while travelling or in your work space . Here is an example of a daily diet for a person on the road , be that travelling for business or just travelling to and from work each day :
Meal 1 : Whey shake , 1 tablespoon peanut butter and 1 green apple . Easy to blend and consume early in the morning , or while in traffic .
Meal 2 : Woolies chicken strips – halve the container so you can use for a second
meal – along with pre-cooked Woolworths rice of your choice ( Quinoa and wild rice , Brown basmati , white basmati ).
Meal 3 : Same as above , but alternate the carbs , with raw cashews / almonds along with 1 seasonal fruit of your choice .
Meal 4 : Whey shake and a banana .
Meal 5 : Any protein , any complex carbs and vegetables . This meal is usually at home ( or in your hotel , if travelling ), so the options should be accessible .
Fitting Time to Goals
When it comes to fitting in training with limited time , look at a faster approach to training . If you are wanting to lose weight , increase rep ranges per exercise , rest 30 seconds between sets to keep your heart rate in your fat-burning zone , and do four sets
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 .
of six exercises for a specific muscle group to apply focus and tension .
If you are wanting to gain weight , that will be primarily from the food that you consume , but strength and weight building will come down to lower rep ratios and long rest periods of 90 seconds or more between four sets of four to five building exercises . Either one of these workouts can be allocated to a 40 to 45-minute session , which is generally acceptable for any busy individual .
Try and adapt your timing and cater to your dietary needs that are convenient and still healthy to consume . Give yourself that space and time to control your own mental focus and development , and stop making the excuse that you are too busy . You can never be too busy to be healthy . On the contrary , health should always be a priority in one ’ s life .

Workout Time

Barbell-only Leg Workout

By Logan Coleman
Try this awesome workout for a great leg workout using a barbell . I would suggest repeating the sequence three times for a superset , or do them individually .
• 15 x Wide stance deadlift
• 20 x Barbell squats
• 30 x Curtsy Lunge
• 10 x Stiff leg deadlift
• 15 x Barbell hamstring rollouts
• 20 x Back lunges
You can watch a video demonstrating the various sets here :
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 , to fit into one ’ s lifestyle . More about her at www . logancoleman . com .
56 ISSUE 140 APRIL 2021 / www . modernathlete . co . za