office fitness

SIZWE GUMEDE STORY

As a runner at school I became slightly under weight and lost my self-confidence. That is when I decided to join the gym and build some muscles. After 2 year of gym I became a completely different person and I had more self-confidence. When I started college I automatically became 1 of the popular kids in college because of the self confidence that I had build. My plan was to get a degree in Marketing and business management.

I passed my first year and got my Diploma. When I was busy with my second year, I was approached to enter a Mr and Miss Damelin by the organizers of the contest. I did very well and made the top 5.That is just something that I would have never even considered doing when I was in high school. After the competition, I looked back to what had gotten me there and it was gym with a help of a personal trainer. I was inspired to become a personal trainer, so I stopped studying marketing and study Personal training course. My main goal was to help people who were in a similar position that I was in before I started exercising (low self-confidence) because of body image issues.

When I became a Personal Trainer, one of my colleagues (Tanse Leisher) who was in his late fifties and an experienced Personal Trainer, who became a friend and a mentor to me. “He told me I look great but my posture was terrible." Throughout my training career I focused mainly on training the front muscles which is what 1 sees when standing in front of the mirror. I neglected most of the back muscles that is how I ended up with a round spine. I started doing research on exercises for posture correction and discovered yoga.  I started practicing yoga mainly for my posture correction. After practicing yoga for few months I started noticing the difference; I was calm and had improved posture.

Exercise had helped me with self-confidence, it had also made me short tempered and aggressive which I did not like. After a few months of yoga that changed. I was not aggressive anymore, more tolerant and a better person. I decided to study a Yoga course and started teaching it.

This is how I became a Personal Trainer and a Yoga teacher.

Over the years' I have evolved into working  with male and female over the age of 45;  helping them with stress management, stay fit as they age, have less or no musculoskeletal pain, have good quality sleep, improve their quality of life and feel great about themselves.

My Current Goal

Is to impact 1000000 lives, get all your friends and family who might benefit from my knowledge to have a look at my youtube channel UCy2z6Te4Y8fhqiPujHbiqGw

Blog at - www.sizwepersonaltraining.blogspot.co.za

HYDRATION

HYDRATION

Why is it so important to stay hydrated?

Water is your body's principal chemical component and makes up about 60 percent of your body weight. Every system in your body depends on water.

Whether you’re a serious athlete or a recreational exerciser, it’s important to make sure you get the right amount of water before, during, and after exercise. Water regulates your body temperature and lubricates your joints. It also helps transport nutrients to give you energy and keep you healthy. If you’re not properly hydrated, your body can’t perform at its highest level. You may experience fatigue, muscle cramps, dizziness, or more serious symptoms.

A simple way to make sure you’re staying properly hydrated is to check your urine. If your urine is consistently colourless or light yellow, you are most likely staying well hydrated. Dark yellow urine is a sign of dehydration.

How much water do you need?

Every day you lose water through your breath, perspiration, urine and bowel movements. For your body to function properly, you must replenish its water supply by consuming beverages and foods that contain water.

I drink 3 % of my body weight in litres

My body weight is 65 KG

Calculation- 65 X 3% = 1.95 litres

Water needs also depend on many factors, including your health, how active you and where you live.



Sizwe Gumede is a full-time Personal Trainer and a yoga teacher with over 10 years of experience. He works with males and females over the age of 45 who want to manage stress levels, Stay  fit as they age, have less or no musculoskeletal pain, have good quality sleep, improve the quality of their lives and feel great about themselves.

LOWER BACK PAIN

LOWER BACK PAIN

If you have tight hamstring muscles (the hamstring is the muscle that run through the back of each thigh), you could wind up suffering from lower back pain.

Tight hamstrings reduce the mobility of your pelvis, which in turn may increase strain and pressure on your lower back. Your hamstring muscles will better support your back and pelvis while you move if the muscles are strong and flexible.

Investing a few seconds of your life every day strengthening and stretching your hamstring will save your from lower back pain or may help you relive lower back pain if you are already suffering from it.

How to perform: sit up as straight as you can on a stable chair, bending from your hips reach forward with your hands for your knees, shins or tones. Keep a straight back, point your feet up and relax your shoulders. Breathe through your nostrils while you hold the potion for 20 to 30 seconds.

Flexible hamstring muscles can benefit the overall health of your body.

Remember the more your practice the more you will enjoy the benefits.

Dedicated to you fitness,

Sizwe

www.sizwepersonaltraining.com/shop.

Sizwe Gumede is a full time Personal Trainer and a yoga teacher with over 10 years of experience. He works with males and females over the age of 45 who want to manage stress levels, stay fit as they age, have less or no musculoskeletal pain, have good quality sleep, improve the quality of their lives and feel great about themselves. 

Tone your arms

 TONE YOUR ARMS 

Do you have a busy schedule and cannot get to gym. Here is a tip of how to get and stay fit in the comfort of your home or hotel room.

Note: Please consult with your doctor before starting a new exercise program

RESISTANCE BAND -TRICEPS PULL DOWN

Purpose: Tone and strengthen triceps

How to perform: Start with elbows at a 90 degree angle, breathe in and as you breathe out pull the band and make your elbows straight. Return back to the starting position and repeat the movement 10 times 

EXERCISE TIPS

Drink water to stay hydrated while exercising

You can do less than 10 repetitions if you are not fit enough to do 10

You may progress to doing each exercise 2 to 3 times once you are fit enough

Exercise first thing in the morning if possible

Do not continue with an exercise if you feel pain

Enjoy and get fit                            

To purchase a complete resistance band fitness program go to-www.sizwepersonaltraining.com/shop

Sizwe Gumede is a full time Personal Trainer and a yoga teacher with over 10 years of experience. He works with males and females over the age of 45 who want to manage stress levels, stay fit as they age, have less or no musculoskeletal pain, have good quality sleep, improve the quality of their lives and feel great about themselves.