tag:blogger.com,1999:blog-57505276866599671652024-03-14T09:45:06.252-07:00Yoga and fitness education Sizwe Personal Traininghttp://www.blogger.com/profile/15892259198918131677noreply@blogger.comBlogger24125tag:blogger.com,1999:blog-5750527686659967165.post-79580631420577066472021-06-15T07:13:00.001-07:002021-06-15T07:21:31.985-07:00Weight loss and energy balance <p> The energy balance equation refers to energy intake and energy output.</p><p><br /></p><p><u>Energy In</u></p><p>Energy is available from the food and liquids we consume.</p><p>Energy is described in kilojoules or calories.</p><p><br /></p><p><u>Energy Out</u></p><p>Energy out is the amount of energy we expend.</p><p>Energy required for maintenance at rest, physical activity, and for food digestion. </p><p><br /></p><p>Weight Loss</p><p>In order to lose weight you need to burn more calories than you consume. If you keep using more energy than you put in overtime you will lose weight. Some of the strategies you can apply to lose weight is to exercise regularly and eat high quality food that is low in calories and high in nutrients.</p><p></p><div class="separator" style="clear: both; text-align: center;"><br /><div class="separator" style="clear: both; direction: rtl; text-align: center;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhLTeBGY43hpZCKi5CWhkfHgmOY9KzxT0azij71ERXRp-beb7WziRGXV9ZUdcLhTcm29f1Qjau32coBMgyQWH_mFPRim6KMd4IDlZlztg0Qtock4KjHps1EwuG1-AywF9l6c39KbMICGlCN/" style="margin-left: 1em; margin-right: 1em;"><br /><img alt="" data-original-height="700" data-original-width="1121" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhLTeBGY43hpZCKi5CWhkfHgmOY9KzxT0azij71ERXRp-beb7WziRGXV9ZUdcLhTcm29f1Qjau32coBMgyQWH_mFPRim6KMd4IDlZlztg0Qtock4KjHps1EwuG1-AywF9l6c39KbMICGlCN/" width="320" /></a></div><br /><br /><br /></div></div><div class="separator" style="clear: both; text-align: center;"><span style="text-align: left;"><br /></span></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><span style="text-align: left;"><br /></span></div><div class="separator" style="clear: both; text-align: center;"><span style="text-align: left;">Weight loss still needs to be controlled. Severe weight loss can lead to a declined metabolism, decreased</span><span style="text-align: left;"> bone mass, an inability to concentrate and reduced energy levels. </span></div><div class="separator" style="clear: both; text-align: center;"><span style="text-align: left;"><br /></span></div><p>The relationship between the amount of food we eat and the amount of energy we use determines our body weight and overall health.</p><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><div class="separator" style="clear: both; text-align: center;"><span style="font-family: "Helvetica Neue"; font-size: 11px; text-align: left;"><br /></span></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><span style="font-family: "Helvetica Neue"; font-size: 11px; text-align: left;"><br /></span></div><div class="separator" style="clear: both; text-align: center;"><span style="font-family: "Helvetica Neue"; font-size: 11px; text-align: left;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgdPCxXast4-_QRNk-6p2uLzrgcZADnJiDg0JQ_nM5nz_w-wTEqiodYW0gxVkb6VBGKFvEh9DiLIi0ZCrdcXiPXkr85UvW5uCAZaj9c1EB6wg858B5cghbNbFW8rDG0DoHCwkmuwc0S_uY7/" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img alt="" data-original-height="839" data-original-width="606" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgdPCxXast4-_QRNk-6p2uLzrgcZADnJiDg0JQ_nM5nz_w-wTEqiodYW0gxVkb6VBGKFvEh9DiLIi0ZCrdcXiPXkr85UvW5uCAZaj9c1EB6wg858B5cghbNbFW8rDG0DoHCwkmuwc0S_uY7/" width="173" /></a></div><br />Sizwe Gumede is a full time Personal trainer and a yoga teacher with over 15 years of experience. He works virtually with males and females over 50 who want to manage stress, 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</span><span class="Apple-converted-space" style="font-family: "Helvetica Neue"; font-size: 11px; text-align: left;"> </span></div></div><p></p>Sizwe Personal Traininghttp://www.blogger.com/profile/15892259198918131677noreply@blogger.com0tag:blogger.com,1999:blog-5750527686659967165.post-57731870918304115432020-05-16T10:56:00.000-07:002020-05-16T23:05:49.907-07:00Proven Strategies for Weight ReductionLast month I studied a continuing professional development course about proven strategies for weight reduction<br />
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One of the strategies that have consistently proven to be effective in losing weight and maintaining the loss is to self-weigh often and record your progress.<br />
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When self-weighing often and keeping record of your weight you reduce the overall effort associated with losing weight.<br />
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" WHAT GETS MEASURED GETS ACCOMPLISHED"<br />
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Studies investigating self-weighing as a weight control strategy have demonstrated that the more you weigh yourself the greater the weight loss, maintenance of the loss and prevention of weight gain.<br />
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Research also validate the reverse: the less frequently subjects weighed in, the lower their chance of success.<br />
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Presumably by the time they would weigh themselves, if ever, It was too late to undo the damage without a significant lifestyle change, hence they continued to gain weight.<br />
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Figure 1 captures the significant results of regular weighing.<br />
More significant is the fact that as time went on the subject who consistently weighed themselves continued to reduce their body max index (BMI)<br />
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Subjects weighing multiple times a week reported that any time weight was not trending in a desired direction they would make a simple adjustment. Sometimes eating slightly less or an alteration in exercise would allow them to maintain an easy, steady course to the goal. Additionally, the fact that one has to weigh most days influenced people to think twice about consuming something that might give them an undesirable weigh in.<br />
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So weigh yourself often if you want to lose weight, maintain the loss and prevent weight gain.<br />
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<span style="font-family: "helvetica neue"; font-size: 11px;">Sizwe Gumede is a full time Personal trainer, yoga teacher and a health coach with over 15 years of experience. He works with males and females over 50 who want to manage stress, 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 </span><br />
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Sizwe Personal Traininghttp://www.blogger.com/profile/15892259198918131677noreply@blogger.com0tag:blogger.com,1999:blog-5750527686659967165.post-38202375975740647382020-04-21T04:34:00.000-07:002020-04-22T11:31:34.293-07:00How to keep fit during lockdown <div style="font-family: "Helvetica Neue"; font-size: 11px; font-stretch: normal; line-height: normal;">
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<span style="font-kerning: none;">This week I got a question bout how to keep fit during lockdown?</span></div>
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<span style="font-kerning: none;">The first thing one needs to do in order to keep fit during lockdown is to set fitness goals.</span></div>
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<span style="font-kerning: none;">Write down your fitness goals, read them daily and work towards achieving them.</span></div>
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<span style="font-kerning: none;">You can use house work as part of your strategy for keeping fit during lockdown. Clean your house and wash your own car for example. Next thing you need to do is to find fitness programs that are in line with your goals that you can do at home during lockdown. You can have look at my youtube channel for more exercise you can do at home.</span><a href="https://www.youtube.com/channel/UCy2z6Te4Y8fhqiPujHbiqGw?rdm=1871f95vg&client=mv-google&app=desktop">UCy2z6Te4Y8fhqiPujHbiqGw</a></div>
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<span style="font-kerning: none;">You need to shop for food and drinks that are going to support your goal of keeping fit during lockdown. So stock up your house with healthy high quality foods and do not keep unhealthy food at home. </span></div>
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<span style="font-kerning: none;">Find a virtual fitness community that you can belong to, this will help support and keep you accountable with your fitness goals as you are not able to go to a gym or fitness clubs during lock down.</span></div>
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<span style="font-kerning: none;">Take some time off to rest and recover between your house work and training.</span></div>
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<span style="font-kerning: none;">Enjoy spending time with family and stay positive. This is my advice for keeping fit during lockdown.</span></div>
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<span style="font-kerning: none;">Remember lockdown is only a season, it will pass </span><br />
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Sizwe Gumede is a full time Personal trainer and a yoga teacher with over 15 years of experience. He works with males and females over 50 who want to manage stress, 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 </div>
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Sizwe Personal Traininghttp://www.blogger.com/profile/15892259198918131677noreply@blogger.com2tag:blogger.com,1999:blog-5750527686659967165.post-60837383528291660732020-04-19T08:53:00.001-07:002020-04-22T10:49:19.269-07:00Body transformation <div style="font-family: "Helvetica Neue"; font-size: 11px; font-stretch: normal; line-height: normal;">
<span style="font-kerning: none;">Today I want to talk about body transformation and the approach that I follow when helping a client with a body transformation goal.</span></div>
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<span style="font-kerning: none;">I started my career as certified Personal Trainer with basic nutrition education that I learned as part of my personal training qualification. So when ever I helped a client with body transformation I would focus on training a client and just talk with a client casually about making healthy food choice when we were busy training. </span></div>
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<span style="font-kerning: none;">I never really followed up if the client was making healthy eating choices on a regular basis or not. I had no structure of supporting clients and keeping them accountable when I came to their eating habits. </span></div>
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<span style="font-kerning: none;">All I did was keeping clients accountable when it came to their training appointments and supported them while we were training.</span></div>
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<span style="font-kerning: none;">When it came to assessments which is what I do to track progress some clients were progressing towards their body transformation goals other were not.</span></div>
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<span style="font-kerning: none;">So I knew this method of helping clients transform their bodies was not the best approach because of its success rate.</span></div>
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<span style="font-kerning: none;">I started investigating why some clients are not getting the results.</span></div>
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<span style="font-kerning: none;">What I discovered is that lack of support when it came to nutrition, stress , not enough accountability and lack of rest and recovery was what was lacking from my body transformation approach.</span></div>
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<span style="font-kerning: none;">This is how I discovered the 100 % method.</span></div>
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<span style="font-kerning: none;">What is a 100 % method?</span></div>
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<span style="font-kerning: none;">A 100 % method is an integrated system of 5 disciplines which are:</span></div>
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<span style="font-kerning: none;">20 % what we put in our bodies ( food and drinks)</span></div>
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<span style="font-kerning: none;">20 % movement ( physical activities and exercise)</span></div>
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<span style="font-kerning: none;">20 % stress management </span></div>
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<span style="font-kerning: none;">20 % accountability and support </span></div>
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<span style="font-kerning: none;">20 % rest and recovery </span></div>
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<span style="font-kerning: none;">I will be explaining the 100 % method in more details in future blogs </span><br />
<span style="font-kerning: none;">you can also visit my youtube channel </span><a href="https://www.youtube.com/channel/UCy2z6Te4Y8fhqiPujHbiqGw?rdm=1871f95vg&client=mv-google&app=desktop">UCy2z6Te4Y8fhqiPujHbiqGw</a><br />
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Sizwe Gumede is a full time Personal trainer and a yoga teacher with over 15 years of experience. He works with males and females over 50 who want to manage stress, 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 </div>
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Sizwe Personal Traininghttp://www.blogger.com/profile/15892259198918131677noreply@blogger.com0tag:blogger.com,1999:blog-5750527686659967165.post-65607840864410892772019-12-16T03:29:00.001-08:002019-12-16T03:29:42.181-08:00How to lose weight<iframe allowfullscreen="" frameborder="0" height="270" src="https://www.youtube.com/embed/JrfNh4mAqOw" width="480"></iframe>Sizwe Personal Traininghttp://www.blogger.com/profile/15892259198918131677noreply@blogger.com0tag:blogger.com,1999:blog-5750527686659967165.post-38980378757743288362018-02-11T02:42:00.000-08:002020-04-22T10:45:02.950-07:00Should I Stop Eating Carbohydrates?<table border="0" cellpadding="0" cellspacing="0" class="templateContainer" style="background-color: #fafafa; border-collapse: collapse; border: 0px; color: black; max-width: 600px !important; text-size-adjust: 100%; width: 100%px;"><tbody>
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I got a question from a client who wants to lose weight. The question was should I stop eating carbohydrates if I want to lose excess body fat?<br /><br /><br />My answer is no. You don't have to stop eating carbohydrate in order to lose weight.<br />If you want to lose weight and maintain your ideal body weight for the rest of your life<br />you have to incorporate all the macro nutrients in your eating plan. Macro nutrients are<br />carbohydrates, protein and heathy fats.<br /><br />The reason why we need carbohydrates in our eating plan is because carbohydrates provides our body with energy.<br /><br />So if you want to live a healthy active lifestyle you should be eating healthy carbohydrates to fuel your body so that you always have energy and feel great all the time.</h1>
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<span style="font-kerning: none;">Sizwe Gumede is a full time Personal trainer and a yoga teacher with over 15 years of experience. He works with males and females over 50 who want to manage stress, 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 </span></div>
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Sizwe Personal Traininghttp://www.blogger.com/profile/15892259198918131677noreply@blogger.com0tag:blogger.com,1999:blog-5750527686659967165.post-87526274014044936332018-02-04T03:25:00.002-08:002018-02-04T03:25:28.203-08:00Manage office stress <div class="separator" style="clear: both; text-align: center;">
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<br />Sizwe Personal Traininghttp://www.blogger.com/profile/15892259198918131677noreply@blogger.com0tag:blogger.com,1999:blog-5750527686659967165.post-70609472554265928582018-01-30T04:18:00.000-08:002018-01-30T04:18:02.003-08:00tone your shoulders <div class="separator" style="clear: both; text-align: center;">
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<br />Sizwe Personal Traininghttp://www.blogger.com/profile/15892259198918131677noreply@blogger.com0tag:blogger.com,1999:blog-5750527686659967165.post-75172239139576823892018-01-25T02:48:00.003-08:002018-01-25T02:48:51.438-08:00Tone your arms <div class="separator" style="clear: both; text-align: center;">
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<br />Sizwe Personal Traininghttp://www.blogger.com/profile/15892259198918131677noreply@blogger.com0tag:blogger.com,1999:blog-5750527686659967165.post-39981496055822678492018-01-20T04:50:00.002-08:002018-01-20T04:50:36.745-08:00<div class="separator" style="clear: both; text-align: center;">
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<br />Sizwe Personal Traininghttp://www.blogger.com/profile/15892259198918131677noreply@blogger.com0tag:blogger.com,1999:blog-5750527686659967165.post-57173127542808622042018-01-19T06:45:00.000-08:002018-01-19T06:45:07.884-08:00Tone your stomach <div class="separator" style="clear: both; text-align: center;">
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<br />Sizwe Personal Traininghttp://www.blogger.com/profile/15892259198918131677noreply@blogger.com0tag:blogger.com,1999:blog-5750527686659967165.post-24621051879641930312017-04-13T05:00:00.001-07:002017-04-13T05:11:10.125-07:00Posture correction<div class="separator" style="clear: both; text-align: center;">
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<br />Sizwe Personal Traininghttp://www.blogger.com/profile/15892259198918131677noreply@blogger.com0tag:blogger.com,1999:blog-5750527686659967165.post-41859108005133952932016-10-11T01:18:00.001-07:002016-10-11T02:53:02.641-07:00Stress management Stress management<br />
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Stress is a feeling of being too much under emotional or physical pressure.<br />
Pressure turns into stress when you feel unable to cope. It can occur in specific situation or even over a period of time. Stress is inevitable. We all experience it. Our stressors are different, as are our techniques for dealing with it. Most people deal with stress without thinking of it. They may talk a problem out or go for a jog.<br />
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Stress is a part of life and can be a component of our success. If you are too complacent about a situation, it may never drive you to change it. However, most can be detrimental to your health and quality of life.<br />
" Stress is very often a root of many people's problems, whether they recognize it or not," according to Paul Chek.<br />
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If you look at the Figure below, you can see how stress can lead to not just a problem in one organ, but how it can manifest itself through the entire body.<br />
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Relaxation technique for stress management<br />
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> Lie down on your back with your legs slightly apart and your arm a few centimeters away from your body.<br />
> Softly close your eyes.<br />
> Focus your attention on your breathing.<br />
> Take several deep breaths, calming your body with each breath.<br />
> Breathe in deeply and then let your breath out fully, exhaling until you cannot exhale any more.<br />
> Count your breaths and say the number of the breath mentally as you let it out ( this helps you stay in the moment)<br />
> Perform this breathing technique until you feel calm and relaxed <br />
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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. <o:p></o:p></div>
Sizwe Personal Traininghttp://www.blogger.com/profile/15892259198918131677noreply@blogger.com0tag:blogger.com,1999:blog-5750527686659967165.post-30060306633777153872016-09-15T04:13:00.000-07:002020-04-18T10:59:05.967-07:00Herbalife Nutrition How I got involved with Herbalife Nutrition<br />
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I was introduced by a friend and a colleague who is also a certified Personal Trainer. Amy Da Silva became a herbalife nutrition member to help her clients with nutrition after realizing that exercise alone is not enough for clients who want to lose weight and transform their bodies.<br />
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At the time when she introduced me I was using other nutrition programs. Nutrition programs that are South African and convenient.<br />
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What caught my attention is how the company started and operates.<br />
Herbalife was started by Mark Hughes who lost his mother at the age of 18 from diet pills. He started the company to assist people with safe nutritional programmes to help them avoid taking the unsafe route that his mother had taken.<br />
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When I started drinking herbalife formula1 shake my stomach felt better compared to when I was using other shakes. I am never bloated anymore and feel great overall<br />
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Herbalife is all about quality.It started a year before I was born ( 1980) and they are one of the biggest nutrition companies in the world. They control the ingredients from where they are farmed, packaging and transportation of the products from California to over 90 countries in the world.<br />
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I don't just feel great from using Herbalife nutritional products but I also get to live my purposewhich is to help people with nutrition, health, fitness and better quality of life. I am experiencing better results with clients and my personal health and fitness since I have incorporated Herbalife Nutrition to my Yoga and fitness programs.<br />
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Sizwe Gumede is a fulltime 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, 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. <o:p></o:p></div>
Sizwe Personal Traininghttp://www.blogger.com/profile/15892259198918131677noreply@blogger.com0tag:blogger.com,1999:blog-5750527686659967165.post-57129702845417214992016-08-30T06:39:00.002-07:002016-08-30T06:39:56.756-07:00office fitness <div class="separator" style="clear: both; text-align: center;">
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<br />Sizwe Personal Traininghttp://www.blogger.com/profile/15892259198918131677noreply@blogger.com0tag:blogger.com,1999:blog-5750527686659967165.post-7503702957659542072016-08-26T06:26:00.002-07:002020-04-19T09:41:58.955-07:00SIZWE GUMEDE STORY<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgi-hzLOHYsXPR2JRtH8SebxgvIxXLdTBuODiRyx3zk3IdQk0vGQE30appFB2FIxPLo9PzXj3PTXpmpV_nZ1gqx552s1IhF5nCLISFLkrzz2W-5Bf9QUVhTDNSQOZquMk6Zuw8fIuTm96tj/s1600/IMG_1170.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgi-hzLOHYsXPR2JRtH8SebxgvIxXLdTBuODiRyx3zk3IdQk0vGQE30appFB2FIxPLo9PzXj3PTXpmpV_nZ1gqx552s1IhF5nCLISFLkrzz2W-5Bf9QUVhTDNSQOZquMk6Zuw8fIuTm96tj/s1600/IMG_1170.JPG" /></a></div>
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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.<o:p></o:p></div>
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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.<o:p></o:p></div>
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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.<o:p></o:p></div>
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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.<o:p></o:p></div>
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This is how I became a Personal Trainer and a Yoga
teacher.<o:p></o:p></div>
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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.<o:p></o:p></div>
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My Current Goal <o:p></o:p></div>
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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 <o:p></o:p><a href="https://www.youtube.com/channel/UCy2z6Te4Y8fhqiPujHbiqGw?rdm=1871f95vg&client=mv-google&app=desktop">UCy2z6Te4Y8fhqiPujHbiqGw</a></div>
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Blog at - <a href="http://www.sizwepersonaltraining.blogspot.co.za/">www.sizwepersonaltraining.blogspot.co.za</a><o:p></o:p></div>
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Sizwe Personal Traininghttp://www.blogger.com/profile/15892259198918131677noreply@blogger.com0tag:blogger.com,1999:blog-5750527686659967165.post-59111586327914389842016-08-24T12:27:00.000-07:002016-10-26T00:00:01.205-07:00HYDRATION <b>HYDRATION</b><br />
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<b><span style="color: #555555; font-family: "arial" , "sans-serif"; font-size: 14.5pt;">Why is it so important to stay hydrated?<o:p></o:p></span></b></div>
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<span style="color: #111111; font-family: "helvetica" , "sans-serif";">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</span>.<b><span style="color: #555555; font-family: "arial" , "sans-serif"; font-size: 14.5pt;"><o:p></o:p></span></b></div>
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<span style="color: #555555; font-family: "arial" , "sans-serif"; font-size: 11.5pt;">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.<o:p></o:p></span></div>
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<span style="color: #555555; font-family: "arial" , "sans-serif"; font-size: 11.5pt;">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.<o:p></o:p></span><br />
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<b><span style="color: #54585a; font-family: "helvetica" , "sans-serif"; font-size: 16.0pt;">How much water do you need?<o:p></o:p></span></b></div>
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<span style="color: #111111; font-family: "helvetica" , "sans-serif"; font-size: 12.0pt;">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.<o:p></o:p></span></div>
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<span style="color: #555555; font-family: "arial" , "sans-serif"; font-size: 11.5pt;">I drink 3 % of my
body weight in <o:p></o:p></span><span style="background-color: transparent; font-size: 15.3333px;"><span style="color: #555555; font-family: "arial" , sans-serif;">litres</span></span></div>
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<span style="color: #555555; font-family: "arial" , "sans-serif"; font-size: 11.5pt;">My body weight is
65 KG <o:p></o:p></span></div>
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<span style="color: #555555; font-family: "arial" , "sans-serif"; font-size: 11.5pt;">Calculation- 65 X
3% = 1.95 <o:p></o:p></span><span style="background-color: transparent; font-size: 15.3333px;"><span style="color: #555555; font-family: "arial" , sans-serif;">litres</span></span></div>
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<span style="color: #111111; font-family: "helvetica" , "sans-serif";">Water needs also
depend on many factors, including your health, how active you and where you live.</span><br />
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<span style="color: #111111; font-family: "helvetica" , "sans-serif";"><br /></span>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjIaTWryyCFGb7LIfL5hDy6_AvwJ9F1bmgtJezZL_PKPqfKKvtevyMeXfbn83H2aHS4vAuQiwWOnRNXpOaad2I-7VtGlQCnoSDEmCOly1vHZANRSsu_53jSuvP3UZbbCMeLXgmW7IedqbXt/s1600/IMG_1170.JPG" imageanchor="1" style="background-color: transparent; margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjIaTWryyCFGb7LIfL5hDy6_AvwJ9F1bmgtJezZL_PKPqfKKvtevyMeXfbn83H2aHS4vAuQiwWOnRNXpOaad2I-7VtGlQCnoSDEmCOly1vHZANRSsu_53jSuvP3UZbbCMeLXgmW7IedqbXt/s200/IMG_1170.JPG" width="190" /></a><span style="background-color: transparent; text-align: center;">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.</span></div>
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<o:p></o:p></div>
Sizwe Personal Traininghttp://www.blogger.com/profile/15892259198918131677noreply@blogger.com0tag:blogger.com,1999:blog-5750527686659967165.post-57554176661646962892016-08-20T08:55:00.000-07:002016-11-13T04:15:23.099-08:00LOWER BACK PAIN <div class="MsoNormal">
<b>LOWER BACK PAIN<o:p></o:p></b></div>
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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.<o:p></o:p></div>
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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.<o:p></o:p></div>
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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.<o:p></o:p></div>
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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.<o:p></o:p></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhd9v6Jyf_OEcDP1DzQnuAaIB1jkrPElVsht17FLYQ0YnzrAJx6Uz04HfoajtzZohyphenhyphenrJ34zc5RxQq_iSQFFCXI1ZzPcs8r8nOwaktls-qselFuwkpfhDN9nLOoUwZuFmBBiPmyOqbCf7hge/s1600/IMG_0348.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhd9v6Jyf_OEcDP1DzQnuAaIB1jkrPElVsht17FLYQ0YnzrAJx6Uz04HfoajtzZohyphenhyphenrJ34zc5RxQq_iSQFFCXI1ZzPcs8r8nOwaktls-qselFuwkpfhDN9nLOoUwZuFmBBiPmyOqbCf7hge/s320/IMG_0348.JPG" width="320" /></a></div>
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Flexible hamstring muscles can benefit the overall health of
your body. <o:p></o:p></div>
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Remember the more your practice the more you will enjoy the
benefits.<o:p></o:p></div>
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Dedicated to you fitness,<o:p></o:p></div>
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Sizwe<o:p></o:p></div>
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<a href="http://www.sizwepersonaltraining.com/shop">www.sizwepersonaltraining.com/shop</a>.<br />
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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. </div>
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Sizwe Personal Traininghttp://www.blogger.com/profile/15892259198918131677noreply@blogger.com0tag:blogger.com,1999:blog-5750527686659967165.post-28845360977171253992016-08-06T05:38:00.000-07:002016-11-13T04:36:28.752-08:00Tone your arms <br />
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<o:p> <b><u>TONE YOUR ARMS </u></b></o:p></div>
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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.<o:p></o:p></div>
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Note: Please consult with your doctor before starting a new
exercise program <o:p></o:p></div>
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<div class="MsoNormal" style="line-height: 115%; margin-bottom: 10.0pt;">
RESISTANCE BAND
-TRICEPS PULL DOWN<o:p></o:p></div>
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Purpose: Tone
and strengthen triceps <o:p></o:p></div>
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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 <o:p></o:p></div>
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<b><u>EXERCISE TIPS<o:p></o:p></u></b></div>
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Drink water to
stay hydrated while exercising<o:p></o:p></div>
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You can do less
than 10 repetitions if you are not fit enough to do 10<o:p></o:p></div>
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You may progress
to doing each exercise 2 to 3 times once you are fit enough<o:p></o:p></div>
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Exercise first
thing in the morning if possible <o:p></o:p></div>
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Do not continue
with an exercise if you feel pain <o:p></o:p></div>
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Enjoy
and get fit <o:p></o:p></div>
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To purchase a
complete resistance band fitness program go to-<a href="http://www.sizwepersonaltraining.com/shop">www.sizwepersonaltraining.com/shop</a><o:p></o:p></div>
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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. </div>
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Sizwe Personal Traininghttp://www.blogger.com/profile/15892259198918131677noreply@blogger.com0tag:blogger.com,1999:blog-5750527686659967165.post-6234574307636704562016-02-06T07:36:00.001-08:002016-02-06T07:36:32.598-08:00stomach exercise<iframe allowfullscreen="" frameborder="0" height="270" src="https://www.youtube.com/embed/-bQP-OIQIlU" width="480"></iframe>Sizwe Personal Traininghttp://www.blogger.com/profile/15892259198918131677noreply@blogger.com0tag:blogger.com,1999:blog-5750527686659967165.post-72221088083361524612015-12-23T21:37:00.001-08:002015-12-23T21:37:21.511-08:00Hand stand with feet on the wall (yoga Pose)<iframe allowfullscreen="" frameborder="0" height="270" src="https://www.youtube.com/embed/FFDTS-FX5W4" width="480"></iframe>Sizwe Personal Traininghttp://www.blogger.com/profile/15892259198918131677noreply@blogger.com0tag:blogger.com,1999:blog-5750527686659967165.post-31263826980416126172015-12-21T01:03:00.001-08:002015-12-21T01:03:28.271-08:00stomach exercise ( home fitness)<iframe allowfullscreen="" frameborder="0" height="270" src="https://www.youtube.com/embed/LmtrhVgGGjM" width="480"></iframe>Sizwe Personal Traininghttp://www.blogger.com/profile/15892259198918131677noreply@blogger.com0tag:blogger.com,1999:blog-5750527686659967165.post-38120037133158647282015-11-15T01:36:00.001-08:002015-11-15T01:36:22.808-08:00Stomach exercises ( Home fitness)<iframe allowfullscreen="" frameborder="0" height="270" src="https://www.youtube.com/embed/Q1-flS5vUUk" width="480"></iframe>Sizwe Personal Traininghttp://www.blogger.com/profile/15892259198918131677noreply@blogger.com0tag:blogger.com,1999:blog-5750527686659967165.post-16626937144547327052015-10-24T13:22:00.001-07:002016-11-17T04:09:45.443-08:00Chair fitness<div class="MsoNormal">
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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.</div>
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Note: Please consult with your doctor before starting a new
exercise program <o:p></o:p></div>
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<b>CHAIR SQUATS<o:p></o:p></b></div>
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<b>Purpose:</b>
Tone and strengthen leg muscles <o:p></o:p></div>
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<b>How
to perform</b>: Sit up straight on a chair breathe in and as you breathe out
stand up straight<o:p></o:p></div>
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Repeat the movement 10 times<o:p></o:p></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhT5z_VGVXFGZO9zugwIfTwYoaog3s2Itrm5UCqTvwk_he8sdxlIlzuMUZS-ZFY8_uMMjgiUWwIOx32pxJcLyETk4PXMpUpoWwfQq_P1TAS4VKoHp4CFFH1drKVv9dmdiEdSeSTvYWSFOe4/s1600/IMG_0329%255B1%255D.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="150" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhT5z_VGVXFGZO9zugwIfTwYoaog3s2Itrm5UCqTvwk_he8sdxlIlzuMUZS-ZFY8_uMMjgiUWwIOx32pxJcLyETk4PXMpUpoWwfQq_P1TAS4VKoHp4CFFH1drKVv9dmdiEdSeSTvYWSFOe4/s200/IMG_0329%255B1%255D.JPG" width="200" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEis4k5HhisgY4LIDW4l3H2QMciMbbcTTM4hzHkIJKWuXvvBzBAvKNrE0oo2co03GX1CJexgav9u-QbnSd382oMRNxoQ9c97dIia6GnAMtzzWlVmYcOZ0GCd7s4h7Z0QL55S4_8YbJZnRq6R/s1600/IMG_0330%255B1%255D.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="150" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEis4k5HhisgY4LIDW4l3H2QMciMbbcTTM4hzHkIJKWuXvvBzBAvKNrE0oo2co03GX1CJexgav9u-QbnSd382oMRNxoQ9c97dIia6GnAMtzzWlVmYcOZ0GCd7s4h7Z0QL55S4_8YbJZnRq6R/s200/IMG_0330%255B1%255D.JPG" width="200" /></a></div>
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<b><u>TRAINING
TIPS<o:p></o:p></u></b></div>
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Use a strong and stable chair<o:p></o:p></div>
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Take short breaks between exercises <o:p></o:p></div>
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Drink water to stay hydrated while
exercising<o:p></o:p></div>
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You can do less than 10 repetitions if you
are not fit enough to do 10<o:p></o:p></div>
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You may progress to doing each exercise 2
to 3 times once you are fit enough<o:p></o:p></div>
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Exercise first thing in the morning if
possible <o:p></o:p></div>
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Do not continue with an exercise if you
feel pain <o:p></o:p></div>
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Enjoy and get toned legs<o:p></o:p></div>
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Purchase a complete chair and broom fitness program go to- <a href="http://www.sizwepersonaltraining.com/shop">www.sizwepersonaltraining.com/shop</a><o:p></o:p></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiJeBRoLRfVVzytkIUDopaWsLRAegYIPMizsXGT0pgwtkRsgQxRd0wCa9SSV8DCQC7M1dwTJU8uXCvffKm__hcZ5lpWYgxYD9ld37-q1sg4wnx4qMADTdS8BiLAUG_q8Ga7nJmUAeJZ45hu/s1600/IMG_1170.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiJeBRoLRfVVzytkIUDopaWsLRAegYIPMizsXGT0pgwtkRsgQxRd0wCa9SSV8DCQC7M1dwTJU8uXCvffKm__hcZ5lpWYgxYD9ld37-q1sg4wnx4qMADTdS8BiLAUG_q8Ga7nJmUAeJZ45hu/s1600/IMG_1170.JPG" /></a></div>
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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.</div>
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Sizwe Personal Traininghttp://www.blogger.com/profile/15892259198918131677noreply@blogger.com0