Ek Soek Motivering!

Ek Soek Motivering!

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 2: doen 3 stelle van 20 sekondes plank.
  • Dag 3: doen 3 stelle van 15 arm-oefeninge.
  • Dag 4: Doen 3 stelle binnebeen-oefeninge.
  • Dag 5: Gaan stap vir 20 tot 30 minute.
  • Dag 6: Doen 3 stelle heup-oefeninge.
  • 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?

Day 40 – 2024 Challenge & Winter Challenge’23 Day 20 | Skip out of your comfort zone

Day 40 – Skip Out of Your Comfort Zone

Get ready for a skipping session today! No skipping rope? No problem! Simulate the rope movement with your arms and start skipping to burn those calories away.

There’s no video this time – just jump right into it, using your preferred style of skipping. Don’t worry about your skill level, even starting and stopping will still provide a calorie-burning effort.

  • Beginners: skip for 4 minutes
  • Intermediate: skip for 8 minutes
  • Advanced: skip for 12 minutes

Benefits of skipping

Skipping, or jumping rope, offers a myriad of benefits in just a few minutes a day. Not only does it elevate heart rate, improving cardiovascular health, but it also enhances coordination, agility, and balance. With regular practice, skipping strengthens muscles, particularly in the lower body, while promoting weight loss and toning. Additionally, it’s a convenient and cost-effective exercise, requiring minimal space and equipment. Whether as part of a warm-up routine or a standalone workout, skipping provides a fun and efficient way to boost overall fitness levels and enhance well-being.

xx Linda

Instagram | Facebook


Amalfi Is Calling!

Come with me to Amalfi 🇮🇹💃🏼🍝🍷 Indulge yourself in the adventure of a lifetime! 6 days of walking, eating, drinking Italian wine, and lots of laughter in Amalfi (Italy) from June 5th to 11th, 2024. In collaboration with Gianni from Walkabout Italy.

Book now!!! CLICK HERE TO FIND OUT MORE: Walkabout Amalfi

6 Day Amalfi (Italy) Walk
What does the Low GI meal plan and lifestyle entail?

What does the Low GI meal plan and lifestyle entail?

What does the Low GI meal plan and lifestyle entail?

With the Low GI meal plan, you can eat carbs, BUT it should be low GI. You can also eat lean protein, and low fat food. Our Low GI low fat meal plans are formulated by our Dietician Anel Kirsten, for women who wants to loose weight. Available on the LK Fitness App.

This eating plan is ideal for people who:
  • Struggle with irregular insulin secretion, and thus find it difficult to lose weight.
  • Still want to eat carbs like bread, pasta and potatoes, rather than limiting carbs to just vegetables.
  • Prefer to avoid high-fat foods. (Tip: Never combine carbohydrates with high fat!)
  • Cannot eat refined carbohydrates like white bread, pastries, white flour, white rice, sweet desserts etc, without it causing fluctuations in their insulin levels.
  • The Low GI plan is also a low-fat plan, where you completely cut out high-fat foods and refined carbohydrates, and instead allow more good carbohydrates (with low GI index) in your diet. Low GI carbohydrates are better because they release energy slowly, and makes you fuller for longer.
  • With the Low GI lifestyle, one regularly eats small meals. If your portion sizes are too large, you will not lose weight. A portion should fit in the palm of your hand.
  • If you find it necessary to snack, you can eat fruit between meals. Two extra fruits per day are allowed, or 1 extra fruit and one small container of low-fat or fat-free yoghurt per day.

Glycemic Index (GI) shortly explained

The glycemic index (GI) is a measurement system that ranks carbohydrate-containing foods according to their effect on your blood sugar levels. It was created in the early 1980s by Dr. David Jenkins, a Canadian professor. When your blood sugar levels are high, it leads to cravings and hunger pangs.

The three ratings at which different carbohydrates raise blood sugar levels are:

  • Low: 55 or fewer
  • Medium: 56–69
  • High: 70 or more

Foods with a low GI value are the preferred choice. They’re slowly digested and absorbed, causing a slower and smaller rise in blood sugar levels. It keeps you fuller for longer, and give you sustained energy. On the other hand, foods with a high GI value should be limited. They’re quickly digested and absorbed, resulting in a rapid rise and fall of blood sugar levels. You will find the Glycemic Index with a list of Low GI carbs in our Low GI eating plans on the LK Fitness App.

It’s important to note that foods are only assigned a GI value if they contain carbs. Hence, foods without carbs won’t be found on GI lists. Examples of these foods include:

  • beef
  • chicken
  • fish
  • eggs
  • herbs
  • spices

Read the guidelines below to decide if Low GI is for you.

Guidelines

1. Look for the Low GI Symbol when shopping – the low GI symbol  is a shortcut to help you eat low GI. Foods that carry the low GI symbol have been tested in a lab under rigorous guidelines and meet strict nutrient criteria.

2. Swap high GI foods for low GI food choices – six easy low GI swaps you can make at your main meals and snacks to help you eat low GI are:

  • Soft white breads —> dense whole grain breads and authentic sourdough
  • Refined commercial processed cereals —> traditional grains like oats, natural muesli or cereals with the low GI symbol
  • White or jasmine rice —> low GI white or brown rice, basmati rice
  • Water crackers, rice crackers and crisp breads —> wholegrain crackers and nut & seed bars
  • Cordial and soft-drink —> for water or low fat milk / soy milk

3. Include legumes like lentils, chickpeas, kidney beans, cannellini beans and baked beans are low GI. You can add legumes to salads, bolognese and casseroles. Canned beans are super easy and all low GI.

4. Cook pasta al dente – this lowers the GI of pasta.

5. Add vinegar, lemon/lime juice or pickles to your meal – acid lowers the GI of your meal.

6. Add olive oil or healthy fat like avocado to your meals – the presence of fat lowers the GI of your meals.

7. Include a source of healthy protein with your meals – protein helps lower the GI of the meal.

*Note: If you have a health condition and are unsure about whether you can follow the Low Gi meal plan or have any allergies or problems with certain foods suggested in the meal plan, or if you want to tailor it to your health requirements, you should discuss this with your doctor or a dietician.

What do ladies who have done Low GI say?

“Hi Linda. I am on your diet and have never been happier. Struggling with genetic high cholesterol. I have lost a total of 10kg. Accompanied with a good exercise program”
– L. Barry

“I am so glad I purchased Linda’s Low Gi plan. It is easy to follow and the food is not expensive or strange. I lost 6.4kg and all my pants fit again!”
– C. Cronje

“About 9kg lighter. I follow your Low Gi plan and do the exercises a few times per week.”
– N. Opperman

Where to get the Low GI eating plan?

In the LK Fitness App.

Click here to download the LK Fitness App.

Circuit Training Programme

Circuit Workout

Burn fat and tone your muscles with one quick workout

The principle of this workout is to raise your heart rate for 45 to 60 seconds with high intensity aerobic exercise and then alternate it with a strength & toning exercise for 45 to 60 seconds without taking a break.

Get your own diet- and exercise plan on my App: Linda Kriel Fitness App

For a diet plan to go with it visit my online store by clicking here: Diet & Exercise Plans

Or click on the plans below this program.

YOUR CIRCUIT TRAINING PROGRAM (8/16/24 minutes):

You can do any of the following as high intensity exercises:

  • Jog up and down the stairs. (Beginners walk briskly up and down the stairs.)
  • Skip
  • Shuffle sideways: 4 gallops to the right, touch the ground, then gallop 4 steps to the left. Touch ground and repeat.
  • Run on the spot with knees raised high. (Beginners do high knee raises whilst walking on the spot.)

This is how it works:

  • There are 4 exercises that focus on problem areas, but between each one you will do one of the above-mentioned high intensity exercises for 45 sec.
  • Start the set with a high intensity exercise.
  • A set will take 8 minutes. Example: Skip 45 – 60 seconds; exercise 1 Reverse lunges 45 – 60 sec; Run on spot 45 – 60 sec; exercise 2 …etc.
  • Try doing 1, 2 or 3 sets 3 times per week, depending on how much time you have.
  • Rest for 1 minute after each set.
  • Remember the golden rule: you have to go flat out in the High intensity interval.

Note: Before starting your workout, first warm up by jogging on the spot for 2 minutes. Rotate your shoulders and push your arms up and down. Then do some light stretches to warm up your hamstrings and quads.

1) Reverse lunges to target quads and glutes

With your left leg step backwards and keep it straightend . Your front leg is bent at 90 degree angle . Try to touch the floor with your hand. Come upright and then repeat by stepping to the back with your right leg. Intermediate & Advanced levels, try to make it more challenging, by holding dumbbells. Try to tap the dumbbell on the ground.

2) Hips, waist and glutes

Position your body so that you have your hands and knees on the floor. Put your left hand on your hip and lift your left leg to the side. Now raise your leg sideways and lower it until your toes lightly touch the floor. Lift and lower, lift and lower 15-20 times. Repeat on the right. Keep your abdominals contracted.

3) Push-ups for toned arms

These are push-ups with your hands close to one other. Keep your elbows near your body when you go down and push up. In this way, your triceps (back of upper arms) are targeted. Doing this variation of push-ups for 45 seconds can be very difficult. Do as much as you can and then get up and jog on the spot until your 45 seconds are done.

4) Brag-worthy-shoulders

If you want to wear sleeveless blouses, shoulder exercises are a must. Hold two light dumbbells (1.5 or 2kg each), lift sidewards to shoulder height and lower again. See how many you can do in 45 seconds, focusing on good form and not speed.

Please visit the App store if you wish to purchase  my diet plans and specialised exercise programs. Click here for the App: App

Have fun!
Linda xxx

Visit the online store for exercise programmes and diet  plans.

[the_grid name=”Shop Grid”]

Burn Fat Fast

Burn Fat Fast

Too busy to exercise?

I’ve designed this fat-burning workout for ladies who are always on the run, but still want to get fit, lose weight (or maintain their weight) and tone their muscles. I do this program on a regular basis. I like it because I work up a sweat and rapidly get to tone many muscle groups.

Follow this excellent workout for busy women and see your fat melt away.

Fortunately, you do not have to spend hours exercising in order to gain maximum results. New research shows that short bursts of intense exercise reduces your chances of heart disease, obesity and diabetes. The secret is … you have to work up a sweat. Let every minute of your exercise count!

This short daily workout for busy women is a high-intensity circuit training program:

The principle of this program is to raise your heart rate for 50 seconds with a high-intensity aerobic exercise like exercise 1 (or running on the spot, or jogging up and down stairs) and then alternating it with an intense strength training exercise (such as exercise 2, 3, 4 and 5), without any breaks in between.

  • Do exercise 1 (or skip or run) between each and every exercise.
  • A set will take 8 minutes. Try to do 1, 2 or 3 sets daily, depending on how much time you have at your disposal.
  • Rest 1 minute after every set.
  • Remember the golden rule, you have to give it your all each and every time.

For your everyday workout program get the App here: App store

These WORKOUTS can also be found in my Fit & Fabulous Plan. Click here to find out more.

Note: Before starting a set, first warm up by jogging on the spot for 2 minutes. Rotate your shoulders and move your arms up and down. Then, do some light stretches to warm up your hamstrings and quads.

unspecified1) Jump and lift your knees

Jump and lift your left knee up to your chest while turning your upper body so that your right elbow reaches toward your left knee. With your feet back at the starting position, jump and lift your right knee up to your chest. Keep on jumping and raising your knees for 50 seconds. Do it as briskly as possible and if you are still a little unfit, or if you have knee troubles, do the knee raises without jumping.

IMG_73912) Reverse lunges to target quads and glutes

With your left leg step backwards and keep it straightened. Your front knee is bent at 90-degree angle. Try to touch the floor with your hand. Come up and then repeat by stepping backwards with your right leg. To make it more challenging, hold dumbbells. Try to tap the dumbbell on the ground. Beginners do not need to touch the floor. (Time: 50 sec)

unspecified3) Hips, waist and glutes

Position your body on all fours. Put your left hand on your hip and lift your left leg sideways. Now raise your leg sideways and lower it until your toes lightly touch the floor. Lift and lower, lift and lower 15-20 times. Repeat on the right. Keep your abdominals flexed.

2015-02-11 09.49.454) Push-ups for strong arms

These are push-ups with your hands near one another. Keep your elbows near your body when you go down and push up. In this way, your triceps are targeted. Doing this variation of push-ups for 50 seconds can be very difficult. Do as many as you can and then get up and jog on the spot until your 50 seconds are spent.

unspecified5) Brag-worthy-shoulders

If you want to wear sleeveless blouses, shoulder exercises are a must. Hold two light dumbbells (1.5 or 2kg each), lift sidewards to shoulder height and lower again. See how many you can do in 45 seconds, focusing on good form, not speed. (Time: 50 sec)

I hope you are going to enjoy this workout!! Look elsewhere on my website for more free workouts, as well as recipes and helpful hints. Click “Free” at the top of the menu bar on my website www.lindakriel.co.za

Have fun!
Linda xxx

Also, visit the online store for exercise programmes and meal plans.

[the_grid name=”Shop Grid”]