Saturday, 11 May 2013

The Primal Blue Print by Mark Sisson

Taking what we know about dieting and turning it upside down.

Going back to our roots...
Diet, Rest, Exercise - the way they used to do it

The Golden Rules:

1 EAT LOTS OF ANIMALS AND PLANTS
Follow the diet our ancestors followed.
This means eating beef, pork, chicken, fish and any other exotic meat you can lay your hands on.
It also means vegetables, fruit, nuts and seeds can be eaten.
But... grains, sugars trans fat and hydrogenated fat need to be eliminated from our diets.

2 MOVE AROUND A LOT AT A SLOW PACE
They did not have cars to get around.
Do a large amount of low level aerobic activity such as walking

3 LIFT HEAVY THINGS
They carried children, firewood, carcasses and moved boulders for shelter.
You need to perform brief but intense muscle contractions.
Lift weights 3 times per week for 45 minutes.
Think full body exercises such as squats, shoulder press, chest press, snatch, clean, deadlift

4 RUN VERY FAST EVERY ONCE IN A WHILE
They needed to be able to run for their lives as well as hunt.
This can be simulated with sprint interval training (the best way to blast belly fat)

5 GET LOTS OF SLEEP
They slept or rested sun set to sun rise.
Most of us do not get enough shut eye! Remember your body craves sugar when it is tired.
Get in those 8 hours!

6 PLAY
Males would wrestle and practise spearing while woman would groom themselves.
Social bonds promote endorphins and mitigate the effects of stress.
Try not make all your social activities around a plate of restaurant prepared food.
Meet for a cup of coffee, go for a hike or a cycle, spend time doing something fun and creative.
Do whatever, but make sure you are spending time having fun with the important people in your lives.

7 GET SOME SUNLIGHT EVERY DAY
Cavemen didn't spend all day in their caves!
Make sure you get your vitamin D dose!
It is important for calcium absorption too.

8 AVOID TRAUMA
A broken foot would mean you would be a wild animal's next meal.
Today we need to put an end to the self destructive behaviours we involve ourselves in.
Binge drinking, comfort eating, attraction to an abusive partner - time to put an end to this type of behaviour.

9 AVOID POISONOUS THINGS
Our ancestors knew what plant products were poisonous and never ate them.
We continually poison ourselves with sugar, wheat, preservatives, pesticides, hormones, hydrogenated fat, mercury. Our poor bodies!

10 USE YOUR MIND
Intellectual ability is what separates man from other species!
Use our brain!
It is a muscle, and just like the rest of them, needs to be exercised!

According to the primal blue print this is the way to live our healthiest and happiest life!



Sunday, 28 April 2013

Come Move your Body!

Movement is used to some degree in every task accomplished by human beings.
Life is movement. Lack of movement is death.
Come Move your body at Ki-Fit!
Under an encouraging and watchful eye.

Monday, 22 April 2013

Do you drink enough WATER

All bodily functions can not be performed without WATER

So how does the body cope if we are dehydrated???
It gives off a hormone signalling the kidneys to reabsorb the little bit of water it has.
This places undue stress on the body.

Aim for 2 - 3 litres per day

And no... coffee, tea, sparkling water and colddrinks DON'T COUNT

Welcome to the Dream Team !!!!!!!!!!!!!!!!!!!!!!!!!


The 6pm to 7pm class means SERIOUS BUSINESS !!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

Beach bodies are made in the winter time, to be revealed the next Summer.

Anyone looking to be pushed to the limit or in need of some stiff competition as motivation is welcome to join them!

Some girls have all the luck...




We all look at the skinny girl eating her burger and chips and washing it down with a milkshake in ENVY.
How does she do it ??????????
Where do the calories go ??????????

We wish to have her metabolism and genetics....
Well ladies... Its time to stop WISHING and start DOING

You don't always get what you WISH for.
BUT you get what you WORK for.

Lets put in the effort and get the results we want!
What you put in you get out!
Fill yourself with delicious, healthy and nutritious food.
Get the heart rate going and lubricate those joints!

Ki-Fit

The time is NOW !!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

Monday, 15 April 2013

Who doesn't want to see a...


decrease in body fat percentage
decrease in cholesterol,
decrease in resting blood pressure,
increase in bone density and bone strength,
increase in strength gains
increase in resting metabolic rate
increase in endurance
increase in flexibility
increase in motor performance
 increase in aerobic capacity

Have I managed to convince you?????

Time to get Ki-Fit
Active Healthy Lifestyle

A chill in the air

Just a note to all my ladies :

As the days get shorter, the sun rises later and there is a definite chill in the air...
Winter is definitely approaching.
But not to worry, Ki-Fit continues!!!!!!!!!!!!

We are so blessed in Johannesburg to have clear sunny winter days.
No better conditions to train outdoors in.
It's not too hot, we warm up within a few minutes, and after training we remain nice and warm for the rest of the day or evening. 

Please remember to wear layers, so you can peel them off as you get warmer.
You can also wear gloves and a scarf or beanie to protect your exposed parts in the heart of winter.
And most importantly, cover up again straight after training.

My goals are not going on a long winters holiday! 
I hope yours are not either.

Ps: on days when it is ridiculously cold we will train indoors.
So there is never an excuse!