Oefening gaan oor baie meer as om net “daai lyf” te kry. Jy kies om lank, gelukkig en gesond te leef. Maar hoe begin jy?
OEFENING MOENIE ‘N BERG VOOR JOU WEES NIE
Die heel moeilikste is om net eers te begin! Om jouself sover te kry om jou oefenskoene aan te trek en die eerste tree te gee lê dalk soos ‘n berg voor jou.
Die groot fout wat baie mense maak is om te dink hulle móét vir ten minste 30 minute oefen, anders help dit nie. Om te begin, stel ek voor jy doen vir eers net een oefening per dag vir die eerste week. Die week daarna twee oefeninge en vermeerder dit dan weekliks. Jy hoef nie eers spesiale klere aan te trek om net een oefening te doen nie. Doen die oefening net soos jy is, solank jy dit net doen. Jy sal voel jy begin beheer neem oor jou lewe en dat jy iets vermag.
Hier is ‘n voorbeeld:
Week 1
Dag 1: doen 3 stelle van 10 squats. Al doen jy dit nie alles op een slag nie. Jy kan die 3 stelle versprei deur die dag. Dink net daaraan, een stel van 10 squats sal jou ongeveer 20 sekondes neem. Drie stelle sal ‘n minuut wees.
Dag 7: Rus en laai die LK FITNESS toep af om beplanning te doen vir die volgende week.
Week 2
Doen elke dag net twee oefeninge van die Beginners vlak op die LK FITNESS toep.
Daarna: vermeerder weekliks totdat jy die hele Beginners vlak op die toep kan doen.
SKEDULEER TYD OM TE OEFEN
Noudat jy in die gewoonte gekom het moet jy jou oefenroetine beplan. Net soos jy die res van jou lewe skeduleer, moet jy ook jou oefenroetine skeduleer. Dit help byvoorbeeld om ’n vriendin te hê wat saam met jou oefen. Dis nie lekker om iemand anders in die steek te laat nie; daarom sal dit jou dwing om op te daag vir julle oefen-afspraak. Kies iemand wat op dieselfde fiksheid- en gesondheidsvlak is om saam met jou te oefen.
Ander mense verkies om op hulle eie te oefen. As jy dit so wil doen, maak nog steeds ’n tyd daarvoor in jou dagboek. Besluit op watter dae en tye jy wil oefen, en hou dan daarby. Dis beslis ook beter om elke dag min of meer op dieselfde tyd te oefen, want dan sal dit gouer deel word van jou daaglikse roetine. En as dit eers deel is van jou roetine, word dit al hoe makliker.
SORG ALTYD VIR DIE NODIGE BALANS
Soms gaan jy nie by ’n geskeduleerde oefening uitkom nie. Indien dit gebeur, moet jy elders daarvoor vergoed. As jy byvoorbeeld nie by jou oefensessie uitkom nie, moenie pizza vir aandete eet nie. Sorg altyd dat jy die negatiewe uitkanselleer met iets positiefs.
Die slag as jy te veel eet, moet jy harder oefen. Wanneer jy ’n oefensessie misloop, moet jy baie versigtig wees met wat jy eet. Moet egter nooit probeer oorkompenseer nie. Handhaaf ’n balans, want balans is mos die geheim van die lewe.
BYT VAS, WANT AANHOUER WEN
Navorsing bewys dat baie mense ná ’n maand sommer handdoek ingooi en dan in ’n bose kringloop beland. Jy glo jy gaan dit nooit regkry nie. Wanneer jy dit dan die volgende keer probeer, gaan jy nog makliker tou opgooi.
Die geheim is om geduldig te wees en vas te byt. Dit neem ’n ruk om in die oefen patroon te kom en dit ’n roetine te maak. Al wil jy dus tou opgooi, byt vas, want die beloning gaan uiteindelik groot wees.
KRY DIE LK FITNESS APP GOEDKOPER!
Het jy geweet as jy die LK Fitness App jaar-subskripsie deur ons webtuiste koop is dit goedkoper?
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Link to privacy policy of third party service providers used by the app:
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As an avid gum chewer, I’ve often wondered about the effects this habit has on my mind and body. Does it benefit me, or are there hidden drawbacks I should be aware of? In this article, I’ll share my personal experience and delve into the research to explore the benefits and potential negative aspects of chewing gum.
NB: Always Opt for Sugar-Free Gum
Four Benefits of Chewing Gum
1. Improved Concentration and Focus
Chewing gum can boost cognitive function by increasing blood flow to the brain. Studies have shown that it may enhance memory, attention, and alertness. The rhythmic motion of chewing helps stimulate brain regions responsible for concentration, making it an excellent companion during long work sessions or when tackling complex tasks.
2. Stress and Anxiety Relief
The act of chewing gum can serve as an effective stress reliever. It helps reduce cortisol levels, the primary stress hormone, leading to a sense of relaxation and ease. As someone who often experiences stress in daily life, I’ve found that a stick of gum can act as a simple yet soothing remedy.
3. Fresh Breath and Oral Health
One of the most obvious benefits of chewing gum is its ability to combat bad breath and maintain oral hygiene. The increased saliva production during gum chewing helps wash away food particles and neutralize acids, reducing the risk of tooth decay. Opting for sugar-free gum with xylitol further enhances its oral health benefits.
4. Appetite Control and Weight Management
Chewing gum can assist in curbing cravings and controlling appetite. I’ve found that it decreased my cravings to reach for snacks in the house. It keeps your mouth busy and your senses stimulated with flavour.
Three Potential Negative Aspects of Chewing Gum
1. Jaw Strain and TMJ Issues
Excessive gum chewing can lead to overuse of the jaw muscles for some people, potentially causing discomfort or even temporomandibular joint (TMJ) issues. It’s essential to moderate gum consumption and avoid putting unnecessary strain on the jaw.
2. Digestive Problems
Swallowing excessive air while chewing gum can lead to bloating, gas, and other digestive discomforts. Although occasional gum chewing is unlikely to cause severe issues, it’s crucial to be mindful of the amount you consume.
3. Dental Problems with Sugar-containing Gum
Gum containing sugar can be detrimental to dental health, as the sugars feed bacteria in the mouth, leading to cavities and dental decay. If you ever chew gum with sugar, make sure to brush your teeth afterward to minimise potential damage. It is highly recommended to stick with sugar-free gum.
Chewing Gum’s Effect on Weight Loss: Myth or Reality?
While some advertisements claim that chewing gum aids weight loss, there is limited scientific evidence to support this idea. While gum can help control appetite in the short term, it should not be considered a primary tool for weight management. Sustainable weight loss comes from a balanced diet and regular exercise.
Conclusion:
As a daily gum chewer, chewing gum has undoubtedly helped me to stay focused, manage stress, and maintain oral hygiene. However, I’ve also learned to be cautious about potential jaw strain and to choose sugar-free options. Though gum can offer some assistance in curbing cravings, it’s essential to approach weight management holistically. As with most things, moderation is key.
Subscribe to the LK Fitness App for daily exercises and meal plans
For any questions Whatsapp us: 078 040 4297 or send an email to info@lkfitness.co.za
5 Brain Hacks to Trick Yourself Into Exercising More
We all know that exercise is good for us, but sometimes it can be hard to motivate ourselves to get up and do it. Whether it is: lack of time, energy or motivation, there always seems to be something getting in the way. But fear not, there are some simple tricks you can use to make exercising more appealing and enjoyable. In this article, I will share five brain hacks that can help you trick yourself into exercising more.
1. Create a Positive Association
Make exercise something to look forward to by doing something you love while exercising. It could be watching your favourite TV show, listening to an audiobook or music or your favourite podcast. Behavioural Scientist, Katy Milkman, Ph.D., found that bundling something you love with working out makes it much more likely that you’ll get your regular exercise in. Tell yourself that the only time you can watch that show or listen to that podcast is when you are exercising. Naturally, this will make you want to exercise more, because of the fun associations you have with exercising.
2. Work Out With Friends or With a Partner
This will make it more fun and it keeps you accountable. Having a verbal agreement to work out with someone is a powerful tool. You are much more likely to get the workout done if you make a commitment to a friend. You’re more likely to show up to the workout and you’ll definitely enjoy it more. “You’re getting this cardiovascular workout, you’re chatting, you’re engaging your brain in conversation. That’s the hat trick of happiness right there,” says Samantha Boardman, M.D.
3. Share Your Progress Online
Whether it’s public or private, posting your exercises online is a great motivator. Post your workouts on social media platforms like Instagram or Facebook. Get Strava, the app centered around posting workouts and connecting with other active people. Or join a Whatsapp/Facebook group of people sharing their workouts. Paula Klaassen, winner of our Best Body Transformation competition, said the LK Fitness Close-Friends group (for people who have the app) was a great motivator in her weight-loss journey, saying, “The Facebook Close Group was awesome. The sharing, motivation and positive comments every day encouraged me to exercise and post.”
Click on the link to join the LK Fitness App private group –
Facebook closed group link: https://www.facebook.com/groups/3822427704438516/ Please remember: This closed group is for users of the LK Fitness App. You have to have an active LK Fitness App subscription. Please answer all three questions and provide the e-mail address with which you subscribed.
It doesn’t matter if you exercise in the morning or in the afternoon. Leaving your clothes out and ready before you go to bed is a good way to play a mental trick on yourself. Seeing your clothes ready the following day will help solidify your plans to work out that day. You can even put your sneakers right by the door so you have no chance of missing it.
5. Set Achievable Goals
Starting small and building up gradually is highly recommended. People who set impossible goals for themselves give up the moment they have one bad day. Don’t be hard on yourself, set achievable goals and you will build a positive-reinforcement habit in your brain. You will feel proud of achieving your goal, and that feeling will encourage you to keep going. Be in it for the long game, be patient, and build up to your bigger goals.
Conclusion
Exercise doesn’t have to be a chore or something you dread. By using these brain hacks, you can make exercise a fun and enjoyable part of your routine. Remember to start small, find an exercise partner, and focus on the positive outcomes. With time and consistency, you’ll start to see the benefits of a healthier lifestyle and exercising will become something you look forward to every day.
Have you booked your Walking Tour with Linda yet?
Wild Coast – 4 Day WalkCape Town – 4 Day WalkItalian Lakes – 6 Day Walk
Enjoy it as a versatile side dish paired with your preferred protein or savour it as a satisfying standalone meal. This recipe is suited for both our Low GI and Mediterranean meal plans on the LK FITNESS APP.
Serving size:
Serves 6
303 calories per serving
Ingredients:
¼ cup olive oil
1 red onion, chopped
2 garlic cloves, crushed
2 x 400g cans brown lentils, drained, rinsed
450g can beetroot wedges, drained
1 tbsp red wine vinegar
80g baby rocket leaves
180g feta cheese, cut into cubes
Instructions:
Heat 1 tablespoon of oil in a frying pan over medium heat. Add onion. Cook for 2 minutes or until softened. Add garlic, lentils and beetroot. Cook for 1 minute.
Whisk together remaining oil, vinegar, and salt and pepper. Add to lentils. Toss to coat.
Combine rocket, feta and lentil mixture in a bowl. Toss gently to combine. Serve.
