19.01.2015

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Stand straight, your feet shoulder width apart, while holding a dumbbell in your left hand with your palm facing in to your body. Browse our library of free workouts and printable Workout Packs for weight loss, strength and more! Get it right now and join over 160,000 others to receive more free resources and occasional updates!
And the gym membership cards and various other fitness regalia have been abandoned in closets, garages and where-ever else your hide your stuff! Statistics show that by the time we get to June, over half of the people who made resolutions to get fit in January, will have thrown in the towel! I have always been passionate about Fitness and am on my way to receiving a Personal Trainer qualification in Australia. I was delighted when the gorgeous Lani Masuku agreed to have us here at FaraiToday track and keep up with her health & fitness goals until April 2013. So in a nutshell, girlfriend stays busy that going to the gym may not be part of her agenda. So, first things first, I asked Lani some questions to get a holistic picture of her lifestyle, health goals and fitness status…. Being a naturally small person with a fast metabolism, Ia€™ve never had a problem with weight gain.A I love the hour glass figure, have a healthy view of my body shape and wouldna€™t want to force my body to become something that ita€™s not, but seeing that Ia€™m currently sitting at 33-27-39 and my tummy has gained a little friend over the years, I would like to see my ideal frame sitting at 33-24-39.
I will be able to measure Lani’s progress by asking her how she is feeling within and taking measurements of her tummy area every month, to assess if the excess fat only on the tummy is shedding.
Because Lani does not have any weights equipment at home, I have asked her to use two full 500ml water bottles to provide some resistance to her exercise.
Exercise without the right nutrition will defeat achievement of anyone’s fitness goals. Lani will start off with simple exercises as I want her to have excellent technique first before advancing her during the year.
Besides increasing her heart rate as she starts, they will tighten her butt and also work on her quadriceps (thigh muscles), her hamstrings (back of the thighs); calf muscles and abdominals. Move the bottles in an arc slowly above your head until they touch.A Ensure forearms remain under the wrists and that shoulders, wrists, elbows are in alignment.


Bottles should be in front of you and slightly in front of the body.A Elbows should be slightly bent, with palms facing each other. Breathe out as you move the bottles in a wide arc, with palms facing the floor until you reach shoulder height. Stand with feet shoulder width apart, with back straight and elbows tight against the body. Keep your arms straight, keep your abdominals drawn in and move forward slightly so your butt is hovering in front of the edge of the bench. Keeping your body stable, whilst breathing out – A bring your arms up A as though you are throwing the bottle between your legs. Pause – so you feel the tightening in your abs and slowly return to the starting position. This will work the obliques which are part of the abdominal muscles found along the sides of your body. I suggested that Lani can also use the time she is walking to pray or reflect and it will not seem very tasking. Teurai is the Founder of the Elizabeth Chanakira Cancer Trust, which as one of its missions raises awareness of Health & Fitness as a way to reduce the risk of diseases. And with many of us feeling the effects of the recession, gym memberships are not always practical for the budget. With my metabolism slowing down, Ia€™m grateful that the weight is going in the right places, but I need to keep it all in check. I need to maintain the hour glass measurements and keep the lumps and bumps where they need to be.
With all this toning though, I would like to keep my soft curves, I would hate to develop a a€?manlya€™ shape with any type of exercise or find that Ia€™m losing a lot of weight.A Having always being a small person, I am sensitive about being too small. My cute lil’ tummy bump now has a little sister attached to it and I know that my heart rate is faster than it should be. I will also ask her to look at her body in a mirror with lots of light as she starts her program and by April 2013, she should be able to see a visible difference as she tightens up. So that Lani has more energy, sharpens her mind further and gets to a higher level of inner wellness, she must make the following adjustments.


I encourage her to snack on fruit every 2-3 hours because long periods without food also lead to belly fat, as your body hoards the fat. Squeeze your butt and raise the hips off the floor, whilst breathing out until your body forms a straight line from hips to knees. Take one water bottle, cup it with both hands, so your palms are facing your body and hold it above your head behind you on the floor, with your arms stretched out.
At the same time, start opening your legs to a wide position, keeping toes pointed as you bring the bottle between your legs.
During my teaching session with Lani, I showed her how to do appropriate stretches for the muscles worked.A You can see some stretchesA here. They say that weight comes on slowly a€¦ and one day you realize that youa€™re 3 times the size you thought you were. A I have asked Lani what she enjoys doing as my philosophy is to give programs that people will enjoy. It’s a big misconception that if you use weights as a woman, you will end up looking like a man.
Ia€™d like to make sure that I am fit, healthy and that my routine strengthens my heart, tones my body, yet ensures that Ia€™m not looking emaciated.
So now Ia€™m looking for real alternatives that I will enjoy, won’t take up a whole chunk of my time, are effective and fun.
It is essential that Lani believes that she can stick to her workout program and achieve her goals.
Resistance training is excellent for women as it tones, serves as a form of cardio training and greatly reduces the risk of osteoporosis, amongst other things. I will have her doing the toning exercises first, so that the huge amount of energy she has as she starts her routine, will be focused on her main goal. Whilst she is exercising, I have asked her to enjoy herself by listening to her favorite music, visualise how great she is going to look with a tight, toned tummy and express gratitude to her Creator for making her fantastic body, that works just as she desires.



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