Author: Frank

Yoga is helping to get me fit

Yoga is helping to get me fit

Getting older is sometimes challenging.

Middle age was actually quite easy.

Now that I am on the beyond that and on the verge of retirement age it’s different. I am a lot more conscious of aching joints and feel a little weaker every year. I have never been an overly active person, but I have kept fit enough. However, I need to take more proactive steps to be healthier in my lifestyle. I have signed up for yoga classes to improve my balance, flexibility and stregth. The class has been super beneficial to me. The yoga studio where I take my classesis is located in close proximity to my house, and its really wonderful. They are very welcoming to men and newcomers. The plac is operated by an all female staff. The other yoga students are approximately 90% female. Everyone is really friendly and helpful. I certainly don’t mind taking yoga classes surrounded by attractive women. I have a great time at my yoga class. I take several classes per week. It has only been a couple of months, and I already feel better. I’ve noticed an improvement in my range of motion. I feel stronger and more centered. I have more energy and less aches and pains. I am currently enrolled in the beginner level yoga classes. I am hoping to move into the intermediate level for the next session. I am enjoying having a fitness goal. It encourages me to be more active in my day to day life.

Physical Training Programs

Working to improve my health and fitness

Working to improve my health and fitness

I am improving myself and my overall health

As a teenager, my focus was primarily on weight training. Looking back on it, lifting weights wasn’t something I enjoyed. I liked the social aspect. The entire football team worked out in the weight room. We talked about the games, made plans for the weekends and joked around with each other. Once I headed to college and no longer played football, weights training was no longer as fun. I eventually got away from lifting. As I approach middle age, I am paying more attention to my personal fitness. This time, I am expanding my focus beyond simply lifting weights. Now my goals are about overall health. I will still use weight lifting to help develop a strong core. I also want to increase endurance and flexibility. I have started doing a lot of yoga. I have been attended several different types of group fitness classes per week to try new things and benefit from guided workouts. I tried cross fit classes, spin, pilates and boot camp. I find the inward-looking nature of yoga is extremely helpful for relaxation and relieving stress. I feel very refreshed and energized at the end of the class. It helps to foster a more positive outlook. I like to combine the yoga with my own program that incorporates high intensity cardio with strength training. I am improving myself and my overall health. Yoga encourages me to focus on my body and mind. I am learning my limits and how to push them in new directions.
Group Fitness Training Classes

Working with a nutrionalist and personal trainer toward better fitness

Working with a nutrionalist and personal trainer toward better fitness

I often blame Burger World for my weight gain.

I know that it is my lack of willpower.

Several years ago, a new restaurant opened within walking distance of my apartment. I wish I’d never tried it. They make the best burgers I’ve ever tasted. Their fries and onion rings are amazing. Their milkshakes are my favorite. I love every flavor. I started going there for lunch several times a week. Then I realized that I could no longer fit into my pants. I definitely need more exercise. I also need to change my eating habits. If I want to improve my level of physical fitness and health, I need to lose the burger weight. Before I started working out at a local gym, I wanted to speak to a professional about proper diet. Due to COVID, most nutritional counseling programs had switched to online only. I was thankful that I could still access professional counselling during quarantine. I was able to schedule an appointment with a nutritionalist and take advanvate of a consultation over Zoom. She was helpful. She provided some great advice and tips. She sent me online resources to help develop a healthy menu that will suit my tastes and help to reduce my calorie intake. She also provided recommendations for fitness coaching. She encouraged me to work with a personal trainer. This has resulted in a more personalized workout program to target my priorities. Getting more active was a slow process. The personal trainer has been really supporting and encouraging. The workout program is extremely strenuous and continues to become more demanding as I make progress.

Wellness and fitness

Martial arts keeps me in shape

Martial arts keeps me in shape

I am in good physical shape.

I began taking tae kwon do when I was in grade school and have kept it up. For martial arts trainings, strength, flexibility and range of motion are all prioritized. Bulk muscles diminish speed. Martial arts has taught me to focus on the entire body. I go to the gym three to four times a week. I have tae kwon do class twice per week. On my own, I vary between running on the treadmill and pedaling the stationary bike. I try to include at least 30 minutes of high intensity cardio in every workout. I might lift a few weights, but I stick with low weight and high repitition. I want strong muscles, not necessarily big muscles. I prefer to do pushups and pullups, using my own body weight rather than lift dumbbells. I also do a lot of swimming and shadow boxing. During the tae kwon do class, we focus heavily on stretching to increase flexibility and range of motion. There are a lot of exercises that work the core muscles. We practice with two minute rounds that are the best form of HIIT training that there is. I am always wrecked at the end of class. And yet I feel fantastic. The instructor manages to push me way beyond what I can accomoplish on my own. I am typically a bit sore the day after a lesson. But I feel sore in a good way. I know the muscles have been challenged and it motivates me to elevate my fitness level.

Cross fit gym

Realizing the importance of physical fitness

Realizing the importance of physical fitness

I naturally have a very lean build.

A lot of my friends were rail thin as kids and then when puberty started, they got chubby.

That didn’t happen to me. I stayed thin no matter how much I ate. The types of food I ate and working out never really mattered. I always remained the same weight. Now that I am in my mid 30s, my weight is still not a worry for me. I have come to realize, however, that being healthy is about more than just keeping my weight under control. Physical fitness is important in so ways. The size of the body is just a small part of that. I have recently gotten into yoga. It’s not about losing weight or burning a ton of calories. Yoga is a total body workout with a focus on improving flexibility, strength and balance. The movements also help with proper breathing. Their is an emphais placed on relaxation. Yoga has helped both my physical and mental health. I haven’t lost or gained a pound because of it. Because of wanting to be better at yoga, I have started a strength training program. I’ve realized that to accomplish the more strenuous yoga poses, I need to better balance. Balance involves strength. The muscles need to be able to maintain the various positions. I have purchased a set of free weights and have strated lifting every other day. I use low weight with high repitition. I am also adding in body weight holds, push ups and pull ups. I do sets of lunges and squats as well. I have noticed that I can no perfrom more of each exercise and have less soreness afterward. I am accomplishing more difficult poses during yoga class. For the next session, I will move into a more advanced yoga class. I am super excited.

Wellness and Recovery Programs

My workout program started out with a long walk

My workout program started out with a long walk

It all began with a lengthy walk around the city.

When I was a teenager and first got my license, I drove everywhere.

Even if the destination was just up the street, I drove. It wasn’t until the first wave of the COVID quarantine, when I had no reason to drive that I started walking. I was bored and wanted to get out of the house. Every business was closed and we were all supposed to remain inside. However, I own a few acres of land. One morning I decided to go for a walk around the property. This encouraged me to become more proactive about my physical health and wellness. I have never signed up for a gym membership. I have no desire to spend time at a fitness center. That doesn’t mean I can’t make an effort to improve my physical fitness. After a week of daily walks around the property, I realized I was sleeping better. I elevated my endeavor and started walking further and further every morning. After another couple of weeks, I had worn a smooth path around the property. I decided to take my training methods to the next level. I started running the trail. I figured out that twice around equals a mile. I began working to increase distance while reducing my times. I worked my way up to running six to ten miles per day and managing ten-minute-miles. I feel better than I ever have. I love breathing fresh air and elevating my heart rate. I have a sense of accomplishment and have noticed I am in a far better mood. I’ve lost weight yet feel stronger than ever. I’ve also added dedicated stretching to my daily routine and I’m being more careful about my diet. I have ordered a set of free weights so that I can include strength training as well.

Nutritional Counseling

My mom overdoes the running

My mom overdoes the running

My mom always went jogging.

She’d run for a workout several days of the week, choosing a route around the local neighborhood.

Her feet often ached. Her knees and hips were always giving her some problems, but overall she felt strong and healthy. My mom never dealt with a weight problem. The running burned plenty of calories and kept her fit. The years of running did take a toll on her body. While I also like to run, I have been better about avoiding excess impact on my joints. Unlike my mother, I invested in an expensive pair of sneakers especially designed for running. Prior to the run, I take the time to properly warm up. I stretch all of my muscles, including the neck, back, shoulders and hips. I do light cardio to get all of the muscles and joints nice and loose. I start the run at a slow and easy pace and gradually increase speed. I never run more than ten miles. I never run two days in a row. In-between, I allow my body to rest. I switch to low impact exercises. I might swim or ride my bike. I do abdominal crunches, sit ups, push ups, pull ups and squats. I lift weights. I try for muscle confusion and a whole body fitness program. Because of this, I don’t have the concerns with aches and pains that my mother does. She has dealt with plantar fasciitis for many years. She makes regular trips to the chiropractor. I’ve tried to convince her to back off the running program but she won’t listen.
Cross fit gym

Taking care of my health

Taking care of my health

I avoid alcohol and tobacco

I take very good care of myself. I keep a very strict schedule that includes heading to bed at the same time every night and getting up at the same time every morning. This helps me to sleep soundly for 6 to 8 hours. In the morning, I start my day with a 60 minute workout. During my training session, I spend at least 10 to fifteen minutes on a gradual warm up. I thoroughly stretch my muscles and rotate my joints. I then include around 30 minutes of high impact aerobics. I might jump rope, run, bike or go through a series of jumping jacks, jump lunges and burpees. I do whatever it takes to get my heart rate elevated and my lungs working. I then switch to strength training. Sometimes I lift weights. Sometimes I use my own body weight for push ups, pull ups and plank holds. I target my legs with lunges and squats. I target my belly with crunches and sit ups. I finish the workout with a deep stretch, working to improve flexibility and range of motion. I like to add in some breathing exercises to release tension and prepare for the day ahead. I’ve found that my daily workout provides more energy throughout the rest of the day. I have a much better mind set and am more productive. I don’t have any of the complaints with aches, pains and feeling sluggish that my less active peers deal with. I also am very conscientious about my diet. I don’t eat meat, processed foods or fast foods. I avoid alcohol and tobacco. I make an effort to drink plenty of water throughout the day and take vitamins.

Training methods

Getting active and eating better

Getting active and eating better

I would like to blame COVID for my weight gain.

Being stuck at home didn’t help my fitness level.

It provided an excuse to sit around, do nothing, and eat unhealthy foods. If I am being honest, I wasn’t as active as I should have been even before COVID. I was not quite as sedentary but wasn’t focused on my fitness level. I came to the realization that I was hurting my chances of a happy and healthy future in a lot of different ways. I knew my health was only going to get worse as the years went by. I was already sleeping poorly. My weight had impacted my self esteem. I needed nutritional counseling to figure out some better eating habits. I needed to become a lot more active in my day to day life. I was intimidated by the thought of working out at a gym. I realized that there are a lot of things I can do that don’t require a gym. Taking a walk is a great way to burn a few calories without damaging impact. It gets me in motion. My goal was to gradually increase pace and distance. I eventually started running for just a short burst. I’d set a goal and force myself to run as far as the stop sign. Then I’d walk for a while before running again. I steadily lengthened the running stretches until I was running the entire time. Running on a regular basis has made a huge improvement in my stamina. I lost a tremendous amount of weight in a very short time. I am sure that accomplishment was helped by the changes in my diet. I got rid of all the snacks in my cupboards and shopped for more fruits and vegetables. I’ve also cut down on the size of the portions I eat. I feel and look so much better.

Certified Fitness Experts

Changing eating and workout habits

Changing eating and workout habits

Changing my eating habits was difficult for me.

I have always been a larger guy.

I wasn’t just a little chubby, I was obese at a young age. Part of this is the result of genetics. Some of it was the eating habits I learned from my family. I developed such horrible eating habits over the years that I was putting my health at risk and shortening my lifespan. My wife provided a new perspective. She helped me to make small changes that created a big impact. Switching from eating from burgers and pizza to a healthier diet got me feeling better. However, transitioning into active participation in physical exercise was the hardest step to take. I found a workout program that was really motivational and a lot of fun. I was reluctant at first but I enjoy doing it! However, after working out at the gym for a few hours, I was so hungry. I found myself craving the very worst kinds of foods. Experts on nutritional programs always recommend fruits and vegetables. They like to say they are just as tasty as junk food. I never crave fruits and vegetables. I always prefer a bacon double cheeseburger. However, being committed to a workout program means paying attention to everything from sleep habits to eating habits. I take cross fit classes three times a week. I have joined a weight training class that meets on the weekends. The group fitness classes hold me accountable. I feel like I have to show up because I paid for the class. I’ve also made some friends who are expecting me. Plus, I have the benefit of a fitness expert guiding the workout. They definitely push me harder than I could ever motivate myself.

 

Local gym

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Cape Town, South Africa