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?
Day 54 – Final Exercise Day | Cardio and Toning Workout (6 Minutes)
Congratulations on reaching the final exercise day of our 8 Week Challenge! I am immensely proud of each and every one of you who completed this journey. Today is the final exercise day, and we will conclude the Challenge with a weekend of REST. You’ve earned it!
For everyone entered in the challenge, please ensure that your BEFORE and AFTER photos reach us no later than midnight TONIGHT (March 28th, with the deadline for submissions being midnight, 23:59 PM.) To familiarise yourself again with how to capture your photos, please click HERE.
TO COMPLETE THE CHALLENGE:
Send an email to info@lkfitness.co.za between 24th and 28th March with the following: • Your Name and Surname. • Your email address. (The one you use for your LK Fitness App subscription.) • The 6 good quality photos of yourself. (3 BEFORE, and 3 AFTER). • A short paragraph of your experience. Ideally between 50-100 words. (Tips: If you have lost kilograms or centimetres, you are welcome to state this in your paragraph; How do you feel? How did you find the LK Fitness App?)
Join us in this invigorating 6-minute workout video – do this before or after today’s workout on the app. This session combines cardio exercises to burn fat and toning exercises to target your buttocks, thighs, and abdominals. All you’ll need is a cushion to get started.
Don’t forget to engage and motivate each other on the LK Fitness App private Facebook group. Surrounding yourself with like-minded individuals who share similar fitness goals and aspirations can have a profound impact on your overall progress.
I will guide you through this workout in Afrikaans, but don’t worry if you’re unfamiliar with the language. Simply follow my movements, and you’ll be able to participate effectively.
If the video below doesn’t work on your device, try checking your internet connection and refreshing the page. Otherwise, try clicking this link.
Enjoy the workout!
Linda and Armin ☀️
Italian Lake Walk with Linda Kriel
20 – 26 June 2025
Join Linda on the spectacular Italian Lakes walking tour, that will take your breath away. Bookings are now open.
Welcome to Day 5 where we focus on the getting the heart rate up, while working the arms, thighs, buttocks and abs.
TODAY’S CHALLENGE: Blitz Intensity
Today is a BLITZ day! Do this short, 3 minute workout before or after today’s program on the app.
Follow the video.
5 Exercises
30 Seconds each. No rest in between.
3 Minutes.
You need a step and a pair of light weights.
If you don’t have a step, you can simply use a low bench or chair. However, if you have knee problems, avoid using a chair as it may be too high for you.
If you don’t have weights, use water bottles or canned food.
If the video below doesn’t show up for you, please check your internet connection and refresh the page, otherwise try clicking this link.
Don’t forget to do today’s app exercises!
xx Linda & Armin
Adventures 2025 with Linda Kriel
Come join our next Walkabout Tour! To find out more and sign up, click here.
Cape Town – 4 Day WalkKruger Walking SafariItalian Lakes – 6 DaysWild Coast – 4 Day Walk
Join me for a short thigh workout that will leave you feeling invigorated. Trust me, you’re going to love it!
Consider using this routine as a warm-up for today’s program on the app. Let’s make it a fun and effective session!
Let us know on the LK Fitness App Facebook closed group about your experience with this routine. Share whether you enjoyed it, found it challenging, or any other thoughts you have.
TODAY’S CHALLENGE: Crazy Cardio & ThighRoutine
Before diving in, take a moment to watch the short video to familiarise yourself with the choreography. The video starts with a short preview, followed by a countdown before you start. Worried it might be complicated? Not at all! Just have a blast and remember to maintain proper form during lunges and squats.
Program:
This is the routine on the video:
Squat to the left and touch the floor with both hands, squat to the right and touch the floor
2 x Backward lunges, also touching the floor with one hand only
4 x Jump kicks, squat and touch the floor
4 x Jump kicks, squat and touch the floor
If the video below doesn’t work on your device, please CLICK HERE.
*** Halfway through the video, I do a little jive. DON’T stop there!
Wishing you an active and fulfilling week ahead, filled with strength and determination.
Day 2 – 8 Week Transformation CHALLENGE | Retro-Inspired Body Beat Abs
Join me as we revisit the 90s with a set of ab exercises from the popular Good Morning South Africa’s Body Beat show. This 3-minute routine is not only enjoyable but also ideal for individuals with back problems seeking to engage their core effectively.
This quick 3-minute routine serves as the perfect warm-up for today’s workout on the app.
If the video below isn’t showing up for you , check your internet connection and refresh the page. Otherwise, try Clicking This Link.
Remember, maintaining a healthy weight requires a balanced approach. Exercise alone won’t cut it, be mindful of your diet too! Check out the Eating Plans section on the app for nutritious meal ideas today.
Best regards,
xx Linda & Armin
4 Days Walk | Explore | Eat
An active adventure of hiking, stretching, toning and eating with Linda Kriel & Dr Adriaan
