Restarting Your Fitness Journey

Everyone has likely found themselves in a corporate building or shopping mall having to take the stairs because the elevator wasn’t working. If you're out of breath and cursing the engineers and the schools they went to then just know that you're letting yourself go. Life gets busy sometimes but you need to get back on track with your health and fitness. I want to show you how.

Make exercise the first order of business
Go for a run/walk 🏃🏿‍♂️ 🏃🏾‍♀️ first thing in the morning or hit the gym 🏋🏾‍♂️ for a strong start to your day. Those afraid of getting slapped while exercising in the morning can opt to join the Lusaka Fitness Squad for group running sessions. If you don't have the discipline or experience to exercise on your own then consider guided classes such as aerobics with Lubasi (0969-900786), spin class with Twambi over at lifestyle gym or boot camp over at Go-Go Fitness. If you want personalized attention and encouragement then Joe (0978786307) has got you covered with personal training services to whip you back in shape.

Whatever you decide to do just get it done as the first order of business before the spirit of laziness gets a chance to overwhelm you. And most importantly remember to have fun with it! You won’t be consistent if you engage in activities you don’t enjoy.

Consider joining a recreational sports team/club
Social soccer ⚽️ at the Barca Academy is good keep-fit option to consider for those that didn’t quite make it pro😅. Whatever team you decide to join will likely play a couple times a week and that's sufficient for a start (>0) and most certainly better than no activity at all. Your employer might even be paying for your recreational activities so join the madalas for free and run around a little. Alternatively you could sign up for golf ⛳️ . I'm not entirely convinced about the merits of golf as a sport but it does allow for a fair bit of walking 🚶🏾‍♂️ and for the opportunists among us, a chance to network.

Purchase a home workout program such as insanity or P90x
All you need is money and a TV and you can follow guided fitness sessions at a time and place of your convenience. I strongly suggest doing this in the morning before breakfast as any time after that is more of a gamble. Get active before someone spoils your day and sends you straight into your blankets 😤 🛌 after work. Available for purchase and streaming on Beach Body.

Clean up your nutrition 🍽 🥦 🍌 🥛
Eating better and nourishing your body in a manner that aligns with your body goals doesn't require a complete kitchen overhaul. Small adjustments add up to big results over time. Tips on how to do this include:

• A tall glass of water with fruit and/or vegetables with every meal for a more balanced diet and increased hydration.
• Swapping out full fat milk for fat free/low fat milk for lower energy intake.
• Swapping out white rice and pasta for brown rice for more fiber.
• Swapping out breakfast meal with roller meal for more fiber.
• Swapping out white bread for wholegrain bread for more fiber.
• Swapping out regular drinks and sodas 🥤 for low sugar or sugar free variants for lower energy intake.
• Only eating foods (main meals) made in your kitchen. If it wasn't prepared in your pot don't put it in your mouth. Strive to prepare and pre-pack your meals a day in advance before hunger possesses you to attend vitumbuwa parties at work.

Sleep adequately 😴
Aim to have better quality and quantity sleep by targeting 7-9 hours of uninterrupted sleep. Poor sleep in terms of quality and quantity has been linked to hormonal imbalances, and subsequent poor mood, appetite control and weight gain as well as a compromised immune system. Neglecting sleep is self-sabotage. Nga taule nchetekela kepushe ba Google 💻 .