MALE Diet Plan for beginner

  • WAKE UP

  • 1X cal c vita

  • BREAKFAST

  • Carb- eg Rye Bread or Oat or Weet pix or Future Life

  • Protein- eg Whey protein powder or scrambled eggs (1 yolk per 3 eggs)

  • MID-MORNING SNACK

  • Carb- Paw paw/papaya OR Pineapple OR Melon (not watermelon)

  • Good fat- Almonds (s/handful) OR Macadamia (s/handful)

  • LUNCH

  • Protein- Chicken (no skin) OR Fish OR Turkey (no skin)

  • Carb- 3 small sweet potatoes OR

  • ½ Cup butternut (cooked) OR

  • ½ Cup Quinoa (uncooked) OR

  • ½ cup rice

  • Any free veg/salad

  • MID-AFTERNOON SNACK

  • Protein- Chicken OR Fish OR Lean Ham OR Biltong (lean, max 3 tpw)

  • Any free veg/salad

  • DINNER

  • Chicken OR Fish OR Beef (max twice per week) OR Soya/tofu

  • Green veg like Broccoli, baby marrow, asparagus, celery, green beans (NO peas)

  • Any free veg/salad

  • FREE FOODS:

  • Salad- lettuce, cucumber, green/yellow/red pepper, celery

  • Carrots (preferably raw with skin on)

  • Tomato

  • Mushrooms

  • Onions

  • Baby marrow/ patty pans

  • Brussel spouts

  • Zucchini

  • Bringils

  • NO/LOW DAIRY

  • NO BREAD/PASTA

  • Reduce red meat intake, Increase fish intake

  • ALL fish/meat to be grilled/roasted/steamed

  • All veg to be steamed or roasted

  • NO more than 3 hours between meals (max)

  • Fish to eat in order of preference – Trout, Salmon, Tuna, Hake, Haddock

Where do you find the motivation to be ‘different’ ?

Have you ever just been in that really negative head space, where you can’t seem to get yourself up to take a shower, let alone prep healthy meals and get to the gym?

Now coming from me, who, up until recently would be at gym Monday to Friday at 4am without fail, it may be difficult to believe, but take my word when I say I’ve been there too. Mainly because I spread myself too thin, I over commit and actually stick to those commitments, majority of the time not getting anything out of the deal. I honestly burned myself out this year and when that utter exhaustion and fatigue sets in, its all doom and gloom for any self improvement ideas you had!

Now for those who know me, you’ll understand how I’ve done a 360deg change from a little over a year ago… for those who don’t know me, just know that I was highly introvert, ‘submissive’ and quiet…. BUT with some life changes I regained my keen sense of asking questions, talking back and challenging myself to just be a better person. I can honestly say I made plenty mistakes, some more than once BUT I am constantly learning.

Now back to motivation…. Where do you get yours? Well in my experience motivation needs to come from within, having that deep seeded need to be better, to do better, and to be ‘different’. Remember you should only be competing with yourself! This is life , yes… but we’re all fighting the same battles really. Rely on yourself first and foremost, other influencing factors are great, God, family and friends, that fitness model on the cover of a magazine… All of those things can push you even more, but take away your own personal drive and passion for something, and believe me nothing will change!

Lastly this business of ‘I’ll start on Monday’ or ‘I’ll start next month/in the new year’ needs to stop. When you have a thought, start then and there! Whether it be starting a new diet, spring cleaning your house, phoning an old friend to catch up… This is a challenge to myself as well, NO MORE PROCRASTINATION. I’m hoping my ADD dies as a result

You have the power to do it! Complaining never got anyone, anywhere!

*Apple*

High class fitness facility in the East Rand.

La Como Fitness Club is a high class fitness facility in the East Rand. Situated in the well- respected La Como Lifestyle Estate in Atlasville in Boksburg, this fitness center offers a variety of fitness classes and also a swimming pool.

The gym is not only to residents of the estate, but also to the public and has several different membership options to choose from.

When entering the reception area of the facility, you are immediately welcomed by the professional, friendly staff members. According to the owner of the facility, Mr Tommy du Rand, his purpose with the facility is to create a welcome, “homely” atmosphere for all members.

Fitness boxing sessions are offered on a daily basis by a well-known boxing legend who will whip you into shape. The fitness boot camps offer a variety of transformation challenges which includes eating plans and weigh in and assessment sessions and are open to gym members as well as non-gym members. Aqua aerobics classes are done in the 25m Olympic-length swimming pool.

There are 5 personal trainers and a physio on site at the facility. The second floor of the gym overlooks the estate and this stunning view makes doing your morning cardio effortless.

Grab a delicious protein shake at the Brio Projects supplement shop, and for those who would like an alternative option, Lago Puccini restaurant, which is situated in the same building next to the gym, offers several healthy food options.

Whether you live in the area or work close by and looking at missing the evening traffic, this gym is an absolute gem in the heart of the busy city life.

Make sure you make an appointment with one of the friendly staff members to view the facility. Let La Como Fitness Club welcome you to your home away from home.

Dr Kimera Reddy Chiropractor

Dr Kimera Reddy studied at the Durban University of technology, whereby she obtained her Masters degree in Chiropractic (2015). She recently moved to Boksburg in September 2017. She is passionate about helping both young and old (0-80+ years old) and her ultimate goal is to help you live a pain free life.

Her treatment includes: Dry needling, Electrotherapy, Ultrasound therapy, Deep tissue therapy and Chiropractic adjustments. However treatment options vary depending on your condition.

Please feel free to contact Dr Reddy on the number provided above.

The 5 most common reasons to visit a chiropractor

  1. Uncategorized

Perhaps you spent the weekend helping a friend move, or maybe your job requires frequent heavy lifting, either way the result can be the same; low back pain. According to the Clinic, low back pain is one of the most common reasons that people go to the doctor. If you go to a medical doctor to deal with your pain, they may just send you home to rest with ice packs and medication.

Your chiropractor will give you an adjustment, which will help align your whole spine, and relieve the pressure of anything that is out of place. Additionally, studies have found that 86% of low back chiropractic patients were happier with the outcomes than those who did not see a chiropractor.

2. Neck pain

Neck pain can come from many things, such as: muscle strains, worn joints, nerve compression, injuries(i.e. Auto, sports, work), torticollis, and certain diseases. Often times it is found that the cause of neck pain is simply muscle strain, and your medical doctor will prescribe you some pain killers or muscle relaxers, but for those who do not want to deal with the side effects of those medications, chiropractic can offer drug free relief. Your chiropractor can adjust your neck in such a way that tension and pain can be reduced.

3. Migraines

There is no cure for migraines that has been found, only ways to manage symptoms. Typically, your medical doctor will prescribe various medications which may help to prevent the migraine, or which may help to relive symptoms once the migraine has started. People who visit their chiropractor for migraines know that chiropractic can help prevent migraines, and migraine symptoms, without the use of drugs and their accompanying side effects.

For example, in one randomized controlled trial of chiropractic spinal manipulative therapy for migraine, it was found that of 127 participants, 22% of participants reported more than a 90% reduction of migraines as a consequence of the 2 months of SMT. Approximately 50% more participants reported significant improvement in the morbidity of each episode.

4. Pregnancy

Back pain is a common complaint in pregnancy; pregnant women often find relief from their chiropractor that is drug-free and safe for their baby. Not only can your chiropractor help with the various aches and pains of pregnancy, but your chiropractor can also help to turn your baby into the optimal position for birth.

“A survey in the US reported a high rate of success (82%) in relieving the musculoskeletal causes of intrauterine constraint using the Webster Technique. Although the sample size was small (112), the results suggest that it may be beneficial to perform the Webster Technique in month 8 of pregnancy, when breech presentation is unlikely to spontaneously convert to cephalic presentation and when external cephalic version is not an effective technique. When successful, the Webster Technique avoids the costs and/or risks of external cephalic version, cesarean section, or vaginal trial of breech. In view of these findings, the Webster Technique deserves serious consideration in the health care management of expectant mothers exhibiting adverse fetal presentation.”

Chiropractic and babies

It is natural for parents to fear Chiropractic treatment for their babies. As adults, getting a chiropractic adjustment can mean a lot of pressure on the body and the sound of “cracks” can be quite daunting. However, Chiropractors certainly do not take the same approach when it comes to treating babies, as they do adults. Instead, adjustments for babies are gentle and many times will go unnoticed by the baby. Sometimes the baby even sleeps through the adjustments. The pressure used on a baby is equivalent to the pressure one uses to check a tomato for ripeness.

Regular chiropractic care for babies can help with the following:

Improved spinal health

Colic and Reflux (Usually takes +/- 3 treatments)

Constipation (usually resolves on the same day)

General Irritability (Usually takes +/- 3 treatments)

5. Car accident injury

Car accidents can result in any number of injuries to your body and spine. Often it can seem that you are ok after a car accident, only to wake up a couple of days later in terrible pain. People often visit their chiropractor straight away after a car accident in an effort to get their body back into alignment and allow it to heal as fast as possible.

Whiplash is something that commonly happens from car accidents. Whiplash symptoms usually develop within 24 hours of the injury. There is no treatment for whiplash, but it has been found that “forty-three per cent of patients will suffer long-term symptoms following ‘whiplash’ injury, for which no conventional treatment has proven to be effective,” but in one study ,“twenty-six (93 per cent) patients improved following chiropractic treatment.

How to cook and prepare your food in a healthy way.

Ok so one of the things that concerns people when starting a new eating program is ‘variety’. Now in my experience, having too much variety can be just as bad as having too little. Let me explain the concept between both.

Too much variety:

This would be a diet where you literally have Monday, Tuesday, Wednesday, Thursday, Friday, Saturday, cheat. (Basically). Each day has a different set of meals as the previous day. Some snacks may be repeated or salad/veggies but basically you’re eating differently every day of the week. The nice thing with allot of variety is that because you’re eating differently every day, your satiety levels (how satisfied/full you are after a meal) are usually much better and your thoughts don’t wonder onto pizza and cheese cake (although your mind plays a huge factor – which is another topic of discussion). The biggest flaw in this type of diet is food spoilage/wastage, and I’ll tell you why. You buy a bag of lettuce and open it Sunday to prepare your salad for lunch the following day, but the next time you’re having salad again is Thursday evening and by that time its gone limp and dry. YES I know other people in the house may eat the lettuce but then by Thursdays dinner, oh no, lettuce is finished...now what? The second flaw within this program, I find MAJORITY of these diets contain way too much fruit, there is a time and place within a diet for fruit but the type and the timing is SO important!

Not enough variety:

This would be a diet where you literally have meal 1, meal 2, meal 3, meal 4, meal 5, meal 6 etc. Each day you would eat the same exact thing for meal 1. Each day you would eat the exact same thing for meal 2, etc. The best thing about this diet is the amount of food prep you can do in one go (like a Sunday evening), this saves you time. Secondly buying in ‘bulk’ or larger quantities saves you in the long run as well. The major flaw with this diet is, well…. lack of variety.

SOLUTION

BY CAMELLA.REED

My new chosen discipline

Ok so I’m lying in my bed thinking and wanted to fill you all in on my training strategies starting next year.

If you don’t already know I was diagnosed with a Hiatus Hernia about 4 years ago. At the time it was operable but Dr wanted me to have my children first as I’m insistent on natural birth. It was only after this that I started eating healthy and training. My love for weight training grew and along the way I’ve given my body the middle finger and pushed past the pain. Until a recent scare which saw me in casualty twice no longer than 24hours between. I can’t say my training has ever been the same since that day

SO my love of fitness on a competitive level is obvious and here’s what I’ve come up with.. I want to take part in a competitive, male dominated, and mentally challenging discipline. I want to actually be able to say “I am physically fit” (not just gym fit) and I want to have speed and strength and train hardcore (without the need for insane weights)!

And if you haven’t guessed it by now, I have chosen MMA..

YES Mixed Martial Arts.. I’ll be posting some articles on MMA as well as my reasoning behind wanting to do it! Just had to share

Much love

BY CAMELLA.REED

10 Tips to Beat Holiday Weight Gain!

The holidays are a difficult time for many people to manage their weight; but, there are simple tips for keeping off those holiday pounds while still enjoying yourself. Use these tricks to combat holiday weight gain while still enjoying the season.

1. Eat a high-fiber, high-protein snack before heading out to that shindig! Eating a snack before going to a party likely to be filled with fatty, sugary foods is something most dieters know to do, but there’s a key part that is often left out: what kind of snack to eat.A snack filled with fiber and protein will help keep you full throughout the party and keep you blood sugar even to prevent cravings. Try eating a few tablespoons of Greek yogurt with some berries, and a slice of whole grain toast. Or, fill up on a sliced apple with two tablespoons of peanut butter, a handful of almonds, or an ounce of cheese.

2.Sneak in some extra time at the gym. Moderate to vigorous activity has been shown to decrease appetite for up to several hours, so to keep off those holiday pounds log some extra time on the treadmill before your next office party. Pair that with the extra calorie burns, and additional exercise is one of your best defenses against holiday weight gain.

3. Take time for breakfast. Skipping breakfast can pack on the pounds any time of the year, but with holiday treats comes even more temptation. Breakfast will rev up your metabolism to help you burn those holiday pounds off. Just like your snack, make sure this meal is packed with fiber and protein, and skip the simple carbohydrates that can sabotage your quest to fend off the holiday pounds!

4. Take a moment to think about what you’re going to eat. Before filling up your plate, decide on just a few items that you really want to try, and leave the rest. Having “just a little bit of everything” is a sure way to sabotage yourself, and pack on those dreaded holiday pounds. Those “little bits” add up much faster than most people will realize while they are eating. If the party serves hors d’oeuvres, choose just a couple small pieces to try. If it’s a full dinner, forgo the appetizer and split a dessert with a friend.

5. Keep a food journal. This is a good practice anyway, and people lose more weight when they write down what they eat; but, it’s especially important during the holidays. It helps keep your food in perspective, which can be difficult to do during festivities, and will keep you focused on your pound-peeling goal. To make this effective, don’t forget to include the small things: coffee creamer and sugar, that sample from the cheese store, or a cookie from the office potluck. To make all this easier, there are many food-tracking applications online, as well as for your smart phone. Some of them even count the calories for you!

6.Wear something form-fitting. You’re less likely to overeat if your garments aren’t loose for two reasons: comfort and vanity. A well-fitting waistband will let you know when it’s time to stop, and a curve-hugging dress will remind you that you’re trying to keep those curves.

7. Opt for no alcohol, or for a glass of red wine. It’s no secret alcohol has a lot of calories, so limiting your intake will help keep your calorie count down. Alcohol also often lowers inhibitions, which can cause some people to eat more. If you’re going to have a drink, try red wine. It’s usually sipped, so you’re less likely to want another one. Red wine also contains many antioxidants, including resveratrol, which some studies show may have mild benefits to weight loss and heart disease.

8. Forget the punch. Punch, sodas, juices, and other sugary drinks are essentially liquid candy. They pack a lot of calories, and will quickly pack on the pounds throughout the holidays. Drink water with lemon or lime, unsweetened tea, or calorie-free flavored waters instead. Keep a glass of your quencher in-hand at all times, too. Busy hands make it more difficult to eat without thinking.

9. Limit your time at events. The longer you’re at an event, the more likely it is that you are going to get hungry and nosh on high-calories foods. Holiday pounds can slip on unnoticed in the midst of socializing and munching. Plan a limited time at your holidays parties, and if possible plan that time to be between meals so you are less likely to be hungry.

10. Keep moving. Moving around every ten to fifteen minutes boosts your metabolism, burning extra calories while you have fun! Being a social butterfly has another bonus: less time to indulge. Moving around and socializing keeps your mind off food. It also makes it difficult to keep food in-hand, so your likely to eat less.

Hope you enjoyed the tips for beating holiday weight gain.