A couple of people have asked me what my typical training program looks like during the week so I just wanted to share it with you. I prefer a few different types and styles of training combined into my workout. This way I don’t get bored too quickly. My training program like most programs can be adjusted to your own fitness level. I change my program from time to time as my body gets “used to” a certain program if I do it for too long. This is what most people refer to as a Plateau – and it sucks. This causes frustration with progress and may play a huge role in demotivating you. Change is always great in training. A Great tip is to alternate machines with free weights but I will cover this some other time.
MONDAY – Cardio and Core
Run/Brisk Walk in the mornings 1 hour or 8km, afternoon 45 minutes yoga (I use a dvd at home)
TUESDAY – Chest and Arms
Pushups alternate with dips 4 sets
Arm/bicep curls alternate with Tricep push downs 4 sets x 15 reps
Pec deck alternate with 7′s arm curls with long bar 4 sets x 15 reps 21 reps on bar
I enjoy ending my sessions on a mat with abdominal exercises on most days alternating with relaxing stretches to give you that lean toned-muscle appearance in stead of short and bulky WEDNESDAY – Cardio
Row 20 minutes, run in the morning 1 hour or 8km or any other out-door activity
THURSDAY – Power Plate Day
Reverse lunges 12 reps per leg x 3 sets
Squats x3 sets 20 reps
Calve raises standing 20 reps per leg x 4sets with a tire set in between
Static lunges with added weights 60 seconds per leg 3 sets per leg.
Ball squats against a wall afterwards 4 sets of 15 to 20
ABSSide crunches with weight for core stabilityPlank 1 minute front and to sides x 3 setsFRIDAY – Back and Shoulders
Low Machine Row 4 sets of 15
Dumbbell flyers 4 sets of 15
shoulder extensions 4 sets of 15,
Lateral Pulldown 4 sets of 15,
dumbbell shoulder press 4 sets of 15,
Lateral dumbbell row 15 reps 4 sets
SATURDAY? – Out Door day
Walk 1 and half hours with dogs or any other out door activitySUNDAY? – Rest dayRest is just as important for your training. It gives your muscles change to grow and recover so that you have the necessary strength to optimise your training. If you over train and don’t rest you are not doing yourself any favours and this wont be more beneficial for quicker results. Believe me it doesn’t work!I will keep you posted on more cool training programs watch this space @brigittewillers or @thejogblog I will also be posting eating and diet plans in conjunction with @CiplaNutrition shortly
Please feel free to comment or make more suggestions of your own
[caption id="attachment_1188" align="aligncenter" width="640"] Jesse and James[/caption]
I have been a animal lover all my life. I remember since earliest days as a little girl how I used to spend all my time outside with the dogs playing with them, falling asleep in front of the television with them even sneaking them into the bedroom and making them comfy on my bed when my parents were not looking.Nothing has changed, maybe the fact that I now have a 11 month baby and a home of my own. I still love dogs and have two Jack Russell’s they both sleep in the bed, they get fed chicken breasts (the girl-dog Jesse, loves fish so we give her that instead) and new toys every week. The boy-dog James is my everything and follows me everywhere. The point that I am trying to get across is that our dogs enjoy priority in our house and we look after them like children.Recently Jesse, the long legged Parsons Jack Russell snapped at our 11month old baby and bit him in the face. This was a huge wake up call to me. From day one when we brought Sam home, she has been a tad over protective of the baby and she really made it clear people were not welcome near him especially when they came close to the baby or entered the room where the baby was. We thought this was really sweet and she would never bite him, this is obviously not the case when it comes to animal behaviour and growing infants.
[caption id="attachment_1186" align="aligncenter" width="640"] Jesse with Sam the day we brought him home[/caption]
According to celebrity dog trainer Cesar Millan, this behaviour is created when your dog thinks that he is the “pack leader” and feels that he needs to establish leadership the pack especially when there is a new up and coming member and his job is to protect the “pack” at all costs (this includes protection from your innocent braai-guests and mother in law). Dogs feel superior to baby’s and toddlers as they are still bigger than the child so they want to show their superiority to the child.
[caption id="attachment_1187" align="aligncenter" width="640"] James with Sam a few months later[/caption]
Here is how to train new behaviour patterns and set boundaries;You need to do is to teach your dog that you are the pack leader to start with. The first thing you need to conquer is to walk your dog properly (yes its that simple) this to dogs mean that you are all walking together in a “pack”. Your dog will ALWAYS remain the pack leader of your home and life if you can’t control him on a “pack walk”. Your dog will aim to walk in front as its duty is being the pack leader and he wants to protect you and lead his pack. This needless to say is a very stressful job and a huge responsibility for your furry friend. And note your dog will never be fully stimulated after a walk if this is the case and you might mistake his behavior for hyper activity where it is actually lack of stimulation.
When going on a walk, make sure your dog is walking next to you or behind you.
Never let the dog walk out of the doorway first. Let him sit and wait before putting the lead on, walk out the door first and “lead” him through the doorway.
When your dog starts sniffing and wee-ing where ever she wants to pull her back in a short upwards tug. Make sure you are not pleading and negotiating here.
You need to be the one in charge with cool calm assertive confidence. Don’t shout scream and go crazy on your dog. It all boils down to great leadership. Dog’s can “feel” when you are unsure and not secure in your roll as a pack leader.
Don’t reward your dog for walking properly the reward is a slack lead. Reward your dog with a meal after a walk but make sure you are in control even when you get home. Walk through the door first let the dog sit remain calm until you take the lead off.
When your dog charges other people and other dogs ask him to sit and at the right time break his attention by touching him firmly. The key is timing. Don’t wait until your dog is “zoned” in already because this will already be too late.
Never let your children get near dogs while they are eating, sleeping or attending to puppies.
At home the general rule is not to leave your children and your dogs unattended. Animals are unpredictable and there have been countless injuries and fatal injuries where people tough their animals would never hurt a baby/child. This is not a chance worth taking. You never know what might trigger a bite. Dogs don’t generally like when humans bring their faces into close proximity to theirs, especially un-expectedly. Children don’t understand boundaries early in life and I am talking out of experience, I have been bitten quite a few times by our dogs as a child. I am one of the lucky ones that remained unscarred but this is not a chance that you should take.Humans often treat dogs like children and don’t understand that we are actually creating behavioural patterns that will harm our animals and not help them in the long run. By giving animals boundaries you are making them feel safe and secure as they are safe under their pack leader’s leadership (your leadership)
Teach kids from an early age how to work gently and compassionately with animals. Teach them with your guidance and example. The key is stay consistent with your message to your children, don’t allow kids to pull ears and tails the one day and laugh at them and tell them its wrong the next day. This might also trigger uncertainty and insecurity with your animals.
Perhaps I won’t ever stop spoiling my dogs and feeding them chicken breasts and all that jazz, but one thing I have learned is that animals are animals no matter how much you love them nothing changes this fact. By giving them guidance, teaching them good behavior and setting boundaries you are not being cruel or unkind to them, you are actually giving them the necessary tools to be the best friend and companion they can be, to you and your family.
Follow me on Twitter for more info like this if you liked this article :) and share your comments with us please @brigittewillers
Worldwide, governments and sporting bodies have expressed their outrage that the use of banned performance-enhancing drugs in sport, both in professional and school sport, has yet again come to the fore. Many South African professionals, amateurs, learners and students have too been tested and found positive for banned stimulants, with authorities claiming, to enhance their performance. This alarming trend is highlighted in recent stats released by the SA Institute for Drug Free Sport revealing 55 doping violations between April 2011 and June 2012.
Whereas some athletes use drugs to seek a competitive advantage, others, including amateurs, may inadvertently consume banned ingredients through sports nutrition products. This is according to Deon Lewis, Managing Director of Cipla Nutrition, the recently launched sports supplement brand which is a brand extension of leading JSE-listed South African pharmaceutical company, Cipla Medpro.
“Doping in sport is not a new phenomenon, and has been happening for a long time. Doping unfortunately happens in many sports and the products used by dopers are often not illegal, that is, it is not a criminal offence to take them. However, these substances are banned by the World Anti-Doping Agency (WADA), as they are seen as an enhancing stimulant, and as such, are banned in professional sport,” says Lewis.
He says that the problem of doping in sport is a complicated one and cannot be solved by merely punishing those who have doped. “This is due to the fact that many athletes are often unaware that they could be taking a banned substance, which could be in their nutritional products. This is what happened to South African rugby players Bjorn Basson and Chiliboy Ralepelle, who both tested positive for the banned stimulant methylhexaneamine while on an international rugby tour in late 2010.” Late last year a promising young rugby player also tested positive for banned substances at the popular school rugby tournament, Craven Week. Last year also saw a few learners facing a two year ban from the sport, following positive doping tests.
Lewis says compounding the problem is the fact that sports nutrition products are generally manufactured in facilities that are not regulated. “This means that products are manufactured with both ‘clean’ substances and WADA-banned substances under one roof. When manufacturing takes place, both the ‘clean’ and WADA-banned substances may be used in sequential batch runs to manufacture different products in the same equipment, but the equipment may not be thoroughly cleaned or sterilized between batches. This means that the opportunity for cross-contamination between non-banned substances and banned substances increases dramatically.
Often the supplier of the raw ingredients to the manufacturer may not be reliable, which means the ingredient could be contaminated at source and thus taint the end product. Some raw materials (ingredients) are so sensitive that they could even get contaminated (with other raw material) in storage just from being on the same shelf. With no regulation or legislation in place in the manufacture of these supplements, there is very little guarantee that many sports nutrition products are not contaminated with WADA-banned substances.”
He explains that consumers cannot therefore be guaranteed of the quality and ingredients that many sports nutrition products claim to possess. However, he says that even though it is an unregulated industry, products that are manufactured in a Medicines Control Council (MCC)-licensed facility that has also been certified for Current Good Manufacturing Practice (cGMP), could potentially be significantly safer.
“The MCC in South Africa governs the medicines landscape in the country to ensure that all medicines available to the public meet strict criteria. When a product is manufactured in a (MCC)-licensed facility, it means that the product manufacturing complies to good quality and efficacy standards.
“Better controls in terms of doping tests also need to be implemented locally. Although it is an expensive process to continually test athletes, the Biological Passport screening method, recently implemented in South Africa, could help curb this issue. This method, a DNA fingerprint, essentially monitors selected biological markers in athletes, whose abnormal variations could indicate doping. If inconsistencies are picked up, further tests can then be conducted to confirm whether the athlete is indeed doping. By building up a history of the athletes in a computerised system and testing various samples in relation to new ones, it is possible to effectively tackle the growing issue of doping.”
“As a starting point, aspiring athletes should ensure their sports nutrition products are manufactured in a MCC-licensed and cGMP-certified facility, supporting the manufacturing of high quality products in a controlled environment. This could potentially reduce the risk of consuming products contaminated with banned substances.”
He says that the problem is aggravated by an interest in stimulants and anabolic agents at an early age. “Amateur athletes that show potential in turning professional, often start taking the enhancers at an early age. Many athletes feel the competitive pressure at this early stage of their careers, and take products irresponsibly, or without the supervision of their parents.”
Lewis adds that sports nutrition products should also carry an age restriction and those products taken by promising young sports athletes should be supervised by their parents, guardians or coaches, to ensure that they receive optimal and safe sports nutrition.
Cipla Nutrition products are manufactured in a MCC-licensed, cGMP-certified and Halaal approved facility, ensuring the supply of high quality products. For more information about the Cipla Nutrition brand, please visit www.ciplanutrition.co.za.
Twitter @CiplaNutrition for health and nutrition information every day.
Also for more fab articles @TheJogBlog on Twitter
Its not often you get a chance to stay over at the second best hotel amongst the top 20 in the world. Needless to say I grabbed the opportunity when it presented itself at the opening of the newly re-vamped Bascule Bar located in the Cape Grace Hotel.The Bascule Bar is originates from the French word which means “balance” and the name suits it perfectly! When you enter the venue there is a “cellar” type feel yet the outside section is right on the water’s edge surrounded by the most stunning Yachts in the world! I must say the new design is phenomenal!
[caption id="attachment_1175" align="alignnone" width="300"] Oysters and Whiskey served at the Opening of the Bascule Bar #luxury[/caption]
Consultant team, Design 360, has artfully achieved a contemporary twist on the bar’s interior design, whilst preserving the hotel’s rich Cape heritage and cherished old world charm. Named after the Bascule Bridge at the Victoria & Alfred Waterfront (the only one of its kind in South Africa), a dramatic portrait of a bascule bridge from the famous Clarke Street Bridge in Chicago, adorns the focus wall of the lounge area. Says Cape Grace Sales & Marketing Director, Philma Gomes “With only about 140 bascule bridges throughout the world, it is fitting to celebrate the uniqueness of the locational design in Bascule bar, our very own masterpiece, which we believe offers guests a perfect balance of relaxed ambience and world class sophistication.”
[caption id="attachment_1174" align="alignnone" width="640"] Beautiful Interior designed by Design 360[/caption]
The Bascule Bar is not only a whiskey connoisseur’s dream (with more than 500 Whiskey’s from every whiskey producing region in the world) but also a wine and cocktail bar so there is something for everyone!
[caption id="attachment_1181" align="alignnone" width="464"] Bascule Vinothèque invites wine connoisseurs, private collectors and companies to store their wines in private bins of the Vinothèque temperature and humidity-controlled cellar, for ideal maturation[/caption]
I had a wonderful stay at the Hotel the rooms are really something special and the staff warm and welcoming I would really recommend the Cape Grace to anyone who would like to experience what Cape Luxury is all about!
[caption id="attachment_1173" align="alignnone" width="610"] Beautiful Luxury Room which we had the privilege to stay in[/caption]
Interesting FactA bascule bridge is a type of drawbridge consisting of two counterweighted leaves or spans which pivot upward on a horizontal axis to allow boat traffic to pass underneath. The counterweights help balance each side of the bridge during the upward swing, which assists in the lifting motion. The bascule bridge originated in medieval Europe to help defend castles and towns.For more information please contact Bascule at Cape Grace – Tel: +27 21 410 7140 or visit www.capegrace.com
[caption id="attachment_1176" align="alignnone" width="640"] Perfect meeting place for Business Men and ladies alike[/caption]
So there has been a lot of hype around @SWEAT1000 and now I know why. I braved the traffic and fell into class (literally) 5 minutes late and I knew immediately my thirst for a great workout was going to be satisfied today! Two teams, one team on the treadmill’s (which stays switched on for the duration of the class) the other group doing floor exercises. The aim is to stay moving, burn a hell of a lot of calories and bring you to near death, and strangely enough make it enjoyable all at the same time. I think its safe to say they accomplish all three. The class uses a variety of interval type training to keep the pace going and to keep the calories burning! The class is a great combination of strength training, fitness, core and mobility and also includes stretching at the end.
[caption id="attachment_1155" align="alignnone" width="640"] Lunges for lower body and upper body combined maximizes the workout you get for the time you spend![/caption]
[caption id="attachment_1154" align="alignnone" width="426"] Even a bit of wood chopping![/caption]
I really loved the fact that the class is high energy and there is really no slacking! The instructor is actually behind you with a whip all the time checking what you are doing and driving you to do more. Yes they actually care, and no, there is no real whip in the class, it was not that kind of a party!
So three intervals of sprinting, climbing, medicine-ball-swinging, sit-ups, pushups, lunges, more sprinting, jumping jacking, squatting and a variety of all of the above combined, I can say that I officially love SWEAT1000! I would really recommend it if you are someone that needs to be driven, someone that wants to lose a lot of weight fast and especially if you get bored quickly with your regular training.
[caption id="attachment_1153" align="alignnone" width="640"] One team on the floor and another on the treadmills BEST for interval training[/caption]
I would also like to recommend that you get your heart checked before you enroll because this work out is not for the faint hearted! The good news is there is a beginners class so you can work your way up the ranks!
And also in the class kicking some serious calorie-ass was the gorg and fit girls and guys @BaileySchneider @LeighAnne_will @DJMixi @__4Elements__ and last but not least @bjornsteinbach hats off to all of them!
I loved it! Five stars and it was totally worth getting the parking ticket in the end!
[caption id="attachment_1156" align="alignnone" width="640"] And we survived![/caption]
Thank you @ConcettaRothsch @SWEAT1000 @SWEATPOINT @paulsweat1000