I was once recommended a book by someone that fundamentally changed everything for me and helped me appreciate the law of attraction. That book was The Alchemist by Paulo Coelho 📖 ✨. As we embark on a new year 2️⃣0️⃣2️⃣2️⃣ it’s a book that I view as compulsory reading for anyone with ambitious (and scary 😟) new year’s resolutions. I want to share useful concepts in the context of common goals set by most people at the start of every year in order to help you achieve them. Resolution: Get in shape/get a 6 pack/run a marathon/lose weight etc. Body goals will always make a resolutions list. Alchemy fix: Visualize it before you achieve it. See your body as the final product that you want it to be. Thoughts become things and the world will conspire to make it happen. Additionally, you must strive to be consistent with your training sessions. If any excuses you have wouldn’t be acceptable for missing work👨🏾💻 they shouldn’t be acceptable for missing training sessions🏃🏿♂️. Use fitness trackers to keep you honest and accountable. Supporting quote 1 - "When you want something, all the universe conspires in helping you to achieve it." Supporting quote 2 - “People are capable, at any time in their lives, of doing what they dream of.” Resolution: Live life to the fullest Alchemy fix: You need to do more of what makes you happy and less of what others expect of you. Do not be a conformist if it means betraying yourself. Be authentic to you, live for you and 'remind yourself that nobody's built like you; you design yourself'. Supporting quote - "Everyone seems to have a clear idea of how other people should lead their lives, but none about his or her own." Resolution: Get organized and elevate Alchemy fix: the key to getting organized and the subsequent elevation it attracts is knowing what you want and finding the courage to go after it. We all have varying goals and ambitions ranging from completing a degree (or passing ZIALE), getting promoted, starting a business etc. What separates achievers from dreamers is taking action and believing it can be done. Supporting quote - "There is only one thing that makes a dream impossible to achieve, the fear of failure." Supporting quote 2 - "It is this, that at a certain point in our lives, we lose control of what’s happening to us, and our lives become controlled by fate. That’s the world’s greatest lie." Supporting quote 3 - “It’s the possibility of having a dream come true that makes life interesting.” Resolution: Give up drinking/quit smoking/other bad habits Alchemy fix: You know what you want so consider how drinking and smoking figures in your plans. The instant gratification these substances provide delay progression. Clean up and go at life sober minded one day at a time 👉🏾 'I will not smoke or drink today.' Repeat this action every day until abstinence is no longer a conscious decision. As for other less than useful habits know that if it’s not helping you then it’s hurting you. Your quality of life is oftentimes a direct result of the habits you kick and retain. Supporting quote - “When you can't go back, you have to worry only about the best way of moving forward.” Resolution: Find Happiness Alchemy fix: The key to enjoying life does not lie in making major life changes, but in actively enjoying your life as it is. Meditate 🧘🏾♂️ more as it will help you become more present and adapt you to pay attention to very subtle things. The little joys in life are what consolidate to provide sustained contentment. Adopt an attitude of gratitude to help with positive realignment, increased optimism and emotional balance. You can journal and list out things you're grateful for or pray just to say thank you every so often. Happiness is a deliberate decision that you need to make every day because ‘even on your worst day you live like somebody on their greatest’. Supporting quote 1 -"When each day is the same as the next, it’s because people fail to recognize the good things that happen in their lives every day that the sun rises." Supporting quote 2 - Because I don’t live in the past or the future. I’m only interested in the present. If you can concentrate on the present, you’ll be a happy man. Life will be a party for you, a grand festival, because life is the moment we’re living right now. Supporting quote 3 - “Every blessing ignored becomes a curse.” Bonus resolution: Spend less time on social media Alchemy fix: You can replace this habit with spending more time on Roadrunner Zambia 😁. In summary, alchemy is about penetrating the soul of the world and discovering the treasure that has been reserved for you. When we strive to be better, everything around us becomes better, too. Key quotes/interactions and interpretations from the book
Supplementary reading: 2020 Finish line 2021 Dream Work Pray Happiness Ni We Mwine Kaja Ka Voice
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It’s that time of the year again! A time to acknowledge she who makes all things possible. She who works tirelessly in the background to build me up. She who took me as a clay pot and molded me into the African King I am today. My Queen, My reign began when I met you, though I never knew I needed you when I wanted you…I never thought you’d be the one to tame me when I hounded you. I didn’t know where we were headed but I liked where we were going as your beauty held me hostage, Given, you’re my life's treasure; I value you, and nothing else matters. The truth is, I don't deserve you but you’re my once upon a time and happily ever after. My Queen, You elevate me to levels I could never get to without you, I love you not only for what you are, but for what I am when I am with you. I love you not only for what you have made of yourself, but for what you have made of me. Because of you I’ve seamlessly transitioned from a boy to man and now I'm the King I believe I was destined to be. You give me purpose and for that I’m thankful, the truth is I don't just want you, I need you... you’re more than what I prayed for. My Queen, I'm with you, and by that I mean forever, I love you more than I love myself; it's deeper than anything I can put down on paper. For me, you changed everything, for you, I'll do anything... I draw strength from your indomitable spirit, comfort from your kind heart and courage from your beautiful soul…because of you I have no fear…the truth is I’ll go to war for you, you’re the jewel in my crown and the tip of my spear. Notes for married men:
Supplementary reading: Given Minziwe Majula, happy birthday 🎉🎈 iwe naine mpaka ku manda😐 Question: “Nick, how much ya bench?” Answer: “Doesn’t matter.” Justification: Thinking you’re King Kong in the gym as a recreational athlete will earn you a one-way ticket to snap city if you’re not careful. The truth is nobody cares how much you lift, they just care that you look like you do 💪🏿 😍 I’m encouraged to publish this blog for the majority of people that hit the gym for cosmetic purposes but don’t quite appreciate how to achieve that. The strongest guy in the gym is seldom ever the most aesthetic guy. Here’s the playbook for those that just want to bring the fire 🔥 :
You want to be bull strong? For who? Where are you going to take that strength? You’re old(er) now, stop flexing like a young lad before you hurt yourself. Always lift with a focus on longevity and the real reason why you’re in the gym - to look better. Supplementary reading: African King Supplements Women & weights I spent the summer hard at work in my coliseum just so I could muscle my way out of my 20s💪🏿. I’m 30 today and I’m pretty pleased with where I’m at physically 😁. I nearly drowned in my sweat and constantly fought off hunger, cravings and temptation but it’s all been worth the struggle. I’m going to tell you what I did to get to this point: Nutrition 🥘
I didn’t touch dairy products 🥛 🧀 (outside of whey protein), bread 🍞 , nshima and juice. When it came to rice and pasta options I’d opt for brown and wholegrain variants. Water and green tea were my primary go to hydration options and I’d occasionally have a couple lite beers just to be social or when I just felt the urge to consume alcohol. In summary, it’s lots of nyama (meat) na nsomba (fish), fruit & vegetables. Training 🏋🏾♂️
I’m more than happy to share my complete and exact training plan for those that are interested. All you got to do is subscribe to my newsletter here and request for the plan on WhatsApp. Osa yopa ku funsa, ni mahala (don’t be afraid to ask, it’s free). Supplements 💊 Supplement World Zambia was my plug locally. I got pro nutrition’s 6 pack fat burner, whey protein powder, creatine and CLA. I took them to help build muscle faster, recover from sessions and drop fat (through thermogenesis and appetite suppression) . Other supplements I opted to stack with were fish oil from real science athletics, vitamin D + zinc + magnesium + L-tyrosine from Bulk Powders UK🇬🇧 . The extras were used to optimize my hormone profile (mainly testosterone - zinc), enhancement of mental focus and motivation (via L-Tyrosine) and assistance with the replenishment of lost minerals from sweat (zinc & magnesium). NB: Guys, please, don’t rush to buy and consume supplements mungulu mungulu if you don’t know what you’re doing. Have a chat with Patrick first (0962-212157). But yeah, this is what I took. Lifestyle😊
If all this sounds like too much work then it’s just not important to you. The truth is that when you’re in shape you don’t have to walk up to somebody and say “yo, I love myself.” You look 👀 😋 like you take care of yourself and that’s real self love. Learn to do it more. Supplementary reading: Body positivity Supplements Men’s health Women’s health Women & weights Happiness The belly must go! Keto Dieting Fitness & alcohol Advice to the Mrs. The 5 minute myth Digging your grave with a knife & fork 📸 Photo Credit: Ryan J Banda (0974-101553) 🗣🎬Creative Director: Lombe Mulenga (0975-911308) ⚠️ Protocol demands that you refer to me as His Royal Buffness when you see me 🤴🏾 😄 jokes! I hope you, whoever you are that’s reading this is encouraged to get in shape and assume your place as King or Queen of your own body. I was on the ‘gram the other day and found my feed flooded with delicious looking individuals and it made me realize something 🤔Social media can give your insecurities an unhealthy boost if you’re not careful. I thought I should encourage body positivity today particularly for the women folk and suggest a few things that might help boost your confidence. Men tend to take pride in their big bellies but hey, if you like how it all jiggles then bounce that belly and do you bro😊
Cosmetic changes (hair trouble, stretch marks, cellulite, acne) Hair trouble Your Hair Goals Zambia got you covered. Everything from consultation to hair products. It’s a one stop shop for all things hair related, with packages extending to the balding lads 👨🦲 among us. A pala (bald head) doesn’t have to be your portion. Stretch marks Cocoa butter, Shea butter and almond oil can help fade stretch marks if applied on a daily basis for a number of weeks. Stretch marks for the most part are permanent but you can make them less noticeable and get them to fade slightly. Worth a shot if you’re bothered by them. Cellulite Cellulite is fat deposits beneath the skin. You can rid of the fat by cleaning up your nutrition and tone up by getting active 🏃🏿♂️ 🏃🏾♀️. Better nutrition can be simplified by including a piece of fruit, 2 servings of vegetables and a glass of water at each meal sitting. You don’t need a trendy diet or nutrition protocol overhaul. It’s the little adjustments that make a difference over time. Acne
Comparison ‘Comparison is the thief of joy.’ 💯 Everybody’s different, embrace who you are and appreciate the unique aspects of your body. Consider restructuring your social media feeds and unfollowing pages if they generate negative energy and trigger you. Confidence Nobody’s perfect and when it comes to your body and your appearance you have to make due with what you’ve got. Accept yourself and then love yourself whether you’re big, small, short or tall. Take control If the mental hacks suggested above don’t help then change your ways. Eat better and get active. You might not get the body that you admire and desire but you can certainly improve on the body that you have right now through diet and exercise if it’s important enough to you. Take the stairs instead of the elevator, go for walks, jogs, bicycle rides. Swim, do yoga, aerobics every couple of days. Play a sport or join a social group that incorporates exercise. The possibilities are endless, and they can be fun. You’ll feel better and look better. *****Supplementary reading: The belly must go Women’s health Sugar bombs💣 Nutrition Labels HIIT Training I was happily going about my business at the work the other day when someone stopped me and asked "What kind of watch ⌚ is that? Interesting accessory to have on with a suit, don't you think?" 😄 I was amused by the shade and decided to satisfy my co-worker's curiosity. "It's a polar fitness watch. I use it to track my daily activity and keep me on track with fitness targets i.e. 10, 000 steps and give me insights on my stress and recovery levels using my heart rate and sleep scores. All this and more." At this point in time the method to my madness and unorthodox fashion sense seemed reasonable and I was then asked to shed more light and give recommendations. What I shared in that conversation is what I want to share with others here today. Benefits of Fitness Trackers The benefits of fitness trackers and wearable tech are great for keeping you on track and staying true to your goals. These include:
Best buy for those balling on a budget: Polar M430, Garmin 245, Coros Pace 2 Key shared highlights:
Best buy for those that just throw it in the bag: Garmin 945, Coros Apex Pro, Polar Vantage V2 Key highlights:
Best buy for overall fitness tracking (female): fitbit charge 4 Key highlights
Wearable fitness isn't cheap, and the tech that is usually doesn't last long or offer very much. Other more expensive tech looks fancy but offers little in return. Don't be swayed by the half eaten fruit or pretty logo. The fitness trackers outlined above are ones that I have either had direct experience with or know someone that has and has been satisfied with the product. If you're tight on the pocket but would like one of these products then consider waiting until the Black Friday sales later this year. You can knock off a few coins from the selling price on the majority of these watches. “Nick, you’re going to be an uncle! What can we do during pregnancy to give our baby a strong start to life?” I sat back and pondered🤔… ultimately there’s three things that affect an unborn baby’s development that you can influence: your nutrition, your activity levels and your state of mind.
Nutrition What you eat is how you nourish your baby. With regards to cravings it’s long been speculated that what you crave during pregnancy 🤰🏾 is the baby signaling a deficiency. Craving oranges 🍊 or particular fruits? That’s likely because your baby needs more vitamin C and other micronutrients so indulge your cravings. I can’t speak on women that crave inexplicable things such as mud🤷🏾♂️😅 but maybe there’s something useful in the soil. Anyway, much of what you eat will probably be determined by what you crave so follow through on that and keep everything else simple. Make fruits and vegetables staples at every meal and avoid processed foods, sugar in excess (juice, biscuits, candy etc). Eat your regular protein such as fish, chicken, beef, nuts, milk, beans and note that fish is thought to aid brain development in babies so you might want to consider having more of that for protein and vary your sources for a comprehensive range of benefits, it can’t just be bream and kapenta daily. You should surprise your taste buds and indeed your baby with some salmon or mackerel every now and then. Ngati ufuna mwana wa nzelu ukazi kudya nsomba (if you want a smart kid eat more fish). Note that habits such as alcohol 🍷 and smoking 🚬 lend a heavy hand to birth defects your child might have so please don’t just reduce intake but cease intake completely. Remember to take the prenatal vitamins prescribed by your doctor to support your overall nutrition. 🗣 Other advice: husbands😐, wake up and source the things your pregnant wives crave and provide them as and when they desire to consume them. Ngati ni 22 hrs ni ku nyamuka chabe. Wives give your babies what they want when they want it. Activity level Pregnancy is not a disability so strive to stay active. Refrain from sleeping all day and only exercising when you’re walking to the bathroom. An inactive mother may produce a lazy child. Stay busy and you might harvest the next Kalusha Bwalya ⚽️. When it comes to exercise anything goes really, just don’t be overzealous and overdo it. 🗣 Advice: wives commit to gentle 30 minute walks daily as a bare minimum. You can additionally look to incorporate other low intensity exercise such as yoga or swimming 🏊♀️. All Lusaka based women should strongly consider signing up to Evolve Gym for all your exercise needs in a safe and comfortable women’s only gym environment. Husbands😐, massage your women’s swollen feet daily to provide some relief, mwana ni wo lema (a child is heavy). State of mind For your health and that of your baby, take care of yourself as much as you can. Protect your peace at all costs and avoid people and situations that place you in a dark space. A mother in a dark place risks adversely influencing her child’s mental health. You’re depressed? Your child might end up in the same boat. Always keep that in mind. 🗣 Advice: pray 🙏🏾 , meditate 🧘🏾♀️ and journal 📔 ✍🏾 as often as you can to manage stress. Talk to someone and get help when you need it if you’re overwhelmed with life (stress, anxiety, depression etc). Evolve Gym Contact: 👩🏾💻 📸 : https://instagram.com/evolvezm 📧 : admin@evolvezm.com 📞 : 0211252061 *****Supplementary reading Many of us have successfully applied for and been given the position of a grave digger with our choices of foods. Every time you shovel certain foods into your mouth you're digging yourself a grave. I’m hoping to help you process your resignation so let’s talk about a few areas of interest.
Processed foods Does it come in a package📦 with a nutrition label? It’s processed 😐. Eat foods with ingredients you can pronounce. Popular culprits are canned beans, canned protein, and canned fruit. The real problem with processed food is the high sugar content to make it palatable and high sodium to preserve it. Additionally, be wary of excessively consuming baked goods..cakes and doughnuts on birthdays can set you up for problems over time and it won’t be long before you become a human doughnut yourself or shaped like a wedding cake. Fix: Your mbuya (grandmother) didn’t eat from plastics and cans. She went in the backyard, slaughtered her chicken and plucked her vegetables. You’d be wise to do the same. Cakes and other things were for special occasions, not a regular fixture on the menu. Adapt yourself. Sugar The road to diabetes (and other things) is paved with sugar. Change direction before you arrive at an unintended destination. Sugar is commonly found and often hidden in soda, biscuits, breakfast cereal, ketchup/sauce & other condiments, and ‘fruit juice’. If you love any of the items listed here you should know that they don’t love you, your teeth, your hips or your belly back. Note that fruit juice is the least healthy way to consume fruit. Fix: Tame your sweet tooth by incorporating real fruit when you feel the urge, shooting for sugar free or low sugar drink options and avoiding entering shops mungulu mungulu to avoid all the traps they set in there. Right at the counter is where you find all that sweet poison. Don’t try to fight temptation; avoid it entirely. Excessive consumption of food in general Eating more than you need is problematic for a whole host of reasons, chief among them is obesity. Portion control is of paramount importance so don’t eat until you’re full, eat to minimum satisfaction and stop🛑 ✋🏾.Despite what you might want to think about your big belly or behind 🍑 the truth is that it is not a sign of wealth and enhanced appeal. It indicates poor nutrition & impending health problems if you can't meet these health standards. Fix: Implement portion at all your meals by using your hand as a guide.
Pork life & Ms. Piggy🐖 🐷 🐽 All that bacon🥓 and polony can be detrimental to your health if you push your luck. Itchy butt? That’s likely worms inviting you to scratch. Gents, are you experiencing half-mast? Might be all that fat clogging your arteries and interfering with circulation. Fix: Refrain from consuming pork and if that’s not possible then moderate your intake of pork and ensure that you frequently deworm yourself. I personally do this monthly because I’m currently in a complicated relationship with Ms. Piggy. If you’re in the same entanglement then consider doing the same. Additional suggestions for retired grave diggers Fiber Fiber helps ensure that what goes in your mouth finds its way out the other end. Helps your body with waste management. Fix: Commit to consuming an apple (preferably green) a day and where possible munch down on kawawasha (tamarind) every chance you get. Both basic options will help move things along when paired with proper hydration outlined below. Hardcore poop chasers should additionally look into weetabix, muesli, various fruit and vegetables, mabisi (fermented milk) and psyllium husk options to help establish number 2 as your favorite number. Pooping at the same frequency as a baby should be your goal. Hydration Many of us don’t drink enough water to support optimal functionality. If you’re thirsty then you’re already dehydrated. The goal should be to consume fluids before you feel compelled to. A good target is 30-40mls per kilogram of body weight per day. Fix: Improve your water intake by tracking it. Download a water tracking app that reminds you to drink water and allows you to track your overall water intake. At the end of each day check if you’re within the general target range. Too much work? Then you can alternatively assess your urine color every time you head to the bathroom. The target is light yellow. Clear color = excessive hydration. Dark yellow color = insufficient hydration. Light-moderate yellow color = 👍🏾. Closing argument Eat food that rots. Keep these things outlined above out of your kitchen and out of your mouth. If for some reason you can’t resist the urge then eat in moderation. Find a balance in your nutrition, so have ice cream, chocolate, cake and all that other stuff but don’t let them be staples in your diet. ***Supplementary reading Sugar bombs 💣 Food labels 🏷 Men’s health 🦁 Health & Fitness Standards to Care About 🆗 Ma bubbles mu mala ♨️ Alcohol & fitness 🍻 After a sustained period of Covid-19 ravaging human life and devastating homes I felt compelled to inject some positivity in people. If you’re still here and you’re reading this, I want you to know that God has a plan for you. I want to help you embark on your journey to create a life worth living.
Here’s how you can sustain a glass half-full perspective on life: Pray🙏🏾 for peace and know that ‘this too shall pass.’ You may not understand why certain things happen the way they do but it shall be well. Everything is working out for your good. Move 🏃🏿♂️. Exercise is free and one of the best things you can do for your physical & mental health. Break a sweat for 30 minutes daily and embrace breathing on your own. A ventilator is not your portion. Journal 📔 ✍🏾 . Set a 10 minute timer⏱ before bed and write down everything that you’re grateful for. Nothing but positive vibes. Steer clear of journaling negative stuff; it doesn’t help anything. Breathe🧘🏾♂️. Ma ganizo daily (overthinking) is what moulds a glass half-empty perspective. Meditate daily to fight this and empty your mind..be still and just breathe. Find your purpose. What do you repeatedly think about and desire? What recurrent dreams do you often have? God is showing you His plan. Combat procrastination by never going to bed not having done the things that get you closer to what you yearn for. Purpose in life will keep you going even when everything else around you is crumbling. Covid didn’t take you? There’s a reason. Find it. Cherish your loved ones. If you’ve lost someone I’m sorry for your loss. I’d like to encourage you to show love to those dear to you that you have left. Text them, call them, visit them and endeavor to buy them flowers while they’re still here with you. Finally, please consider getting vaccinated and encourage others to do the same. Covid-19 will accelerate your expiry date faster than any conspiracy theory you have chosen to believe. Life’s precious and if Covid has taught us anything it’s that we should live our best lives every waking moment. Supplementary reading: How to Create Your Own Happiness 🕺🏾 💃🏾 2020 Finish Line 🏁 I spent a weekend relaxing with family in Siavonga at the beautiful Miselo’s resort. After a couple drinks my poor uncle was interrogated on the state of his belly. Verdict: the belly must go! My married uncle had an immediate and interesting response to his current situation 👉🏾”She did it! I come home and find a buffet...what’s a man to do? I can’t tell my wife that her cooking is making me fat! I eat all she’s prepared with a smile on my face because I don’t want problems...problems in the form of ‘mwalya kwisa mudala’?”😂 this interaction gave me an idea💡 🤔 I need to urgently speak with the wives!
Wives, listen up:
Finally, if the situation is dire let’s talk about it. Otherwise you must strive to prepare food in a manner that supports the physique you’d like to see on your husband. 🤳🏾Contact Lisa (+260957334614) for bookings at Miselo’s. It’s paradise🌝🌴🔥 |
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