Fit ‘n Glam

Thank God–every morning when you get up–that you have something to do which must be done, whether you like it or not. Being forced to work, and forced to do your best, will breed in you a hundred virtues which the idle never know.” ~ Charles Kingsley ~

Freedom Day is a South African public holiday celebrated on April 27. It celebrates freedom and commemorates the first post-apartheid elections held on this day in 1994. The elections were the first non-racial national elections where everyone of voting age of over 18 from any race group was allowed to vote. Previously, under the apartheid regime, non-whites had only limited rights to vote.

So I am just going to chill today, the weather is awesome and we are going to have a braai (barbeque)…

Be thankful that you don’t already have everything you desire, If you did, what would there be to look forward to? Be thankful when you don’t know something For it gives you the opportunity to learn.

Be thankful for the difficult times. During those times you grow.

Be thankful for your limitations Because they give you opportunities for improvement.

Be thankful for each new challenge Because it will build your strength and character.

Be thankful for your mistakes They will teach you valuable lessons.

Be thankful when you’re tired and weary Because it means you’ve made a difference. It is easy to be thankful for the good things. A life of rich fulfillment comes to those who are also thankful for the setbacks. GRATITUDE can turn a negative into a positive. Find a way to be thankful for your troubles and they can become your blessings.

~ Author Unknown ~

Writing gratitude lists helps when you get overcome by stress, anxiety, depression etc. There are so many things to begrateful for, and when you focus on them - it brings out of DARKNESS, or a negative state and back into living with appreciation for the wonderful things you DO have.Gratitude will lead your mind out along the ways by which things come; and it will keep you in close harmony with creative thought and prevent you from falling into competitive thought. Gratitude alone can keep you looking toward the All, and prevent you from falling into the error of thinking of the supply as limited; and to do that would be fatal to your hopes. There is a Law of Gratitude, and it is absolutely necessary that you should observe the law, if you are to get the results you seek. The law of gratitude is the natural principle that action and reaction are always equal, and in opposite directions. The grateful outreaching of your mind in thankful praise to the Supreme is a liberation or expenditure of force; it cannot fail to reach that to which it addressed, and the reaction is an instantaneous movement towards you.” from Wallace Wattle’s “The Science of Getting Rich” It only works if you actually use it. Think about it. How many times have you promised to exercise and not exercised. Exercise only works if you do it. The same is true of gratitude. It’s one thing to think about being grateful; it’s another to powerfully commit to writing a list of what you’re grateful for everyday.

I had a fantastic workout and also getting used to working out on my own…I also received a compliment on my body looking good and that it is nice seeing a "chick" working out hard…I trained much lighter than usual though….

• Bench press - 4 x 15
• Incline Chest Press - 4 x 15
• Cable cross over 4 x 15
• Pushup x 50
• Tricep Kickbacks - 4 x 12
• Tricep pushdowns - 4 x 12
• Seated dips - 3 x 10

Followed by 20 minutes cardio - treadmill @ 15% incline between 3-5mph

“Thank God–every morning when you get up–that you have something to do which must be done, whether you like it or not. Being forced to work, and forced to do your best, will breed in you a hundred virtues which the idle never know.”
~ Charles Kingsley ~

I only consumed 1200 cals today, it is almost 10pm in south Africa and my time to sleep and I am craving oats and almond butter…Yummy, the fridge is calling my name…I am not going to give in…I am in control

I am training on my own these days and designed my own workout, I love training shoulders and love to feel the burn, so I have a fantastic workout today, here goes:

AM: 1 hour low-medium intensity cardio

PM: 7 min warm-up on the elliptical trainer

1. Shoulder Press: 22kg x 15 reps, 30kg x 15 reps, 37.5 x 12 reps and 45kg x 10
2. Upright Rows: 15kg x 15 reps, 20kg x 15, 23kg x 10 - and drop sets of the same weight for the last set - shoulders were on FIRE
3. Side lateral raises: 4kg x 15 reps, 5kg x 15, 6kg x 15 followed by 3 set of drop sets with the same weights
4. DB Shrugs : 9kg x 20 reps (way too light) 11kg x 20 and 13kg x 15 reps
5. Bent over rear delts: 4kg x 15 reps, 5kg x 15, 6kg x 15 followed by 1 set of drop sets with the same weights

It’s being a long time since I blogged, I guess I allowed life to happen, I have been soooo busy with the business that I have kinda let myself go…I have been training but not as hard…Nonetheless, I am back…

I did back today:

• Dumbell rows 4 sets x 12kg - 16kg
• Lat Pull Downs 4 sets x 25-35kg
• Seated rows x 3 sets x 27-45kg
• Deadlifts x 3 sets x 20 - 40kg

Followed by 20 minutes on the recumbent bike (sprints) and 20 minutes on the treadmill at 15% incline, level 3.5 - 6

Don’t forget to be AWESOME