6 Diet And Exercise Aids You Shouldn't Be Without

1. My Fitness Pal

This is a 'free calorie-counter, diet and exercise tracker'. And it is precisely that. Even for those of you who don't like to count calories, this is a fantastic tool for keeping you accountable. It is so easy to discount those three chips you ate off your child's plate, or that handful of nuts you grabbed on your way out of the door, or that teaspoon (or 7) of dessert you devoured tasted when hubby was having his post-dinner treat but those little things add up! More than just calorie counting, it also helps you understand your exercise in relation to your eating and see how and where to make improvements. 

Pros: I have tried a number of diet trackers over the years and this is definitely one of the best. Firstly it's FREE (we like free things), has a humongous food database (they even have local foods like mukimo etc and can help you customise and track your macronutrient content; basically, for those of us on high protein diets, this works wonders. You can use it online via their website or download it as an app on your phone and input as you go.

Cons: The exercise database can be a little hard to work with when you do weights or circuits but I use a heart rate monitor which eliminates this problem.

Leading me nicely into my second favourite tool.

Body-Rocktober Challenge 2014!!

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My Big Fat Afro in conjunction with Body By Nina is running it's ANNUAL Body Rocktober Challlenge. Yay!!!

About the Challenge:
For the month of October, follow our healthy eating plan here and do the exercises that I post here daily. We will also be featuring daily motivational and exercise tips so check in regularly!

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Why Enter?
- Lose 4kgs!!*
- Get fitter and stronger
- Overhaul your eating
- Sleep better
- Improve your physical and emotional well-being

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How to Enter

• simply comment below: 

1. what food category you will be cutting out
2. how often you pledge to exercise a week and 
3. how much you aim to lose (body fat percentage, weight or inches) and/or any alternative alternative fitness/health goals 

• At the beginning of the month, weigh and measure yourself and take some before pictures.
• Check in for weekly weigh-ins.

When is it?

The challenge will run from Wednesday the 1st October to Friday the 31st of October. First and last weigh/neasure-ins and before and after pictures should be taken on those dates respectively.

It's that simple! Enter now!

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ok we care but this was too funny to pass up

*amount of weight lost will depend on your personal effort; eat clean and exercise regularly to safely lose up to a kilo a week

Six Pack Challenge: 4 Steps to A Flat Stomach

Nicole Murphy (Eddie's ex) is KILLING it. She's like 50. with 5 kids. like seriously.
Image Credit: necolebitchie.com

In the last few weeks, I have had a number of female clients and friends ask me how to achieve a a flat, toned stomach. Six packs used to be the epitomy of manliness; maybe they still are. But they are now also seen by many women as a sign of fitness, health and strength. It's cool to be strong, and although not everyone wants a six pack, most people I know at least want a flat stomach. So for those who's New Year's Resolution lasted past the fourth of january, follow the five steps below for a washboard stomach:

I've fallen... and I can't get up

After 3 sleepless nights and a morning spent in traffic on Waiyaki Way, this is how I felt today.

Needless to say, I didn't make it to the gym. 

I did, however, manage to henna my hair. But  now I have no energy left to wash it off. Going to bed with henna on, despite my earlier protestations. *screams*

After I eat two milk chocolate digestives.

#tomorrowsanotherday

How NOT to prepare for a marathon

Before..

After..(notice my friend had time to totally restyle her hair...DURING the race)

Run done! 10km in 53 minutes. Result.  Next 10k will hopefully be under 50. If i can figure out how to get quickly past the first kilometre of shuffling along.

Until then, here are some things I will not be doing again next year:

Body By Nina: Amazing Client Weight Loss Transformation!

Long time no see kinkies, kurlies and fitness friends.

I've been SO busy, I haven't blogged in ages. 

Busy doing? Weeeeeelll. We're moving home in the next few weeks so organising repairs, painting and buying furniture has been hectic. I am also in the process of setting up a Personal Training studio now that Body By Nina is official!!! Yay!!! Totally syked! 

Five Simple Ways to Stay Focused during Rock-tober

It's early days in our Rocktober challenge.  In order to stay on the straight and narrow, it is important to bear a few things in mind over the coming weeks.  Things that will make it easier for us to stay on track and stay focused.

Fast Workplace Workout

Grab this month's True Love Magazine for tips from me on how to workout in the office. Lunch breaks will never be the same again. 

Weigh Day!

Weigh day Tuesday. Down to 58.9Kgs from 59.6.  More importantly, I can see some changes in the mirror to my torso and much more definition in my arms and shoulders. I will re-take my measurments at the four week mark but I feel strong and i'm already lifting heavier than I was two weeks ago. 

Exercise Rules!

Week 3 Fitness Challenge: Check!

Today marks the beginning of the third week of my five-times-a week lift-heavy-or-go-home personal challenge.  

I've now got a great routine doing Legs on Day 1, Arms and Abs Day 2, Chest and Shoulders Day 3, Back and Abs Day 4 and Legs again Day 5.  Cardio generally is running to and from the gym, 1.88 and 1.57 kms respectively, but this sun is making that harder and harder to do! 

Yesterday I had a client cancel so I found myself in the gym unexpectedly with nothing to do.  Nothing worse than not having a plan.  Especially if you were supposed to be having a rest day.  Have a plan people! I faffed around on the cross trainer for ten minutes then did treadmill HIITS for another ten then chatted with a few other PTs I hadnt seen in a while before finally just biting the bullet and decided to do abs alone (couldnt face legs). I had just got into the swing of things and had got a little circuit when Mr Muscle and his posse came in.  We all know those guys.  Come in all swagger and testosterone and completely overpower the weights area.  Actually Mr Muscle is really nice (and a cutie pie too!) but they did take over the decline bench and I lost the nerve to ask them to set in.

Anyway, I managed to finish my circuit with a slight alteration and all in all in all burned 545 calories in 80 minutes. Not stupendous but not bad considering the weak start.

Legs today! Give me strength!

Why I love my Heart Rate Monitor

Polar FT4

My Polar has arrived!! Woohoo! *crazy happy dance*

My previous one ticked it's last tock quite a few months ago and I haven't been able to replace it since. I'd had it since 2006 (imagine that!) so I was long overdue an upgrade but I was still sad to see it go. It was one of those old skool ones that could only eat better changed by an authorised dealer. Needless to say, there are none in Kenya (that I know of) so my body pump instructor took it to her 'guy' at Diamond Plaza and the eejits broke the screen!

Hot off the presses!

Look! You can work out AND rock a puff!

If you haven't yet picked up this Month's issue of True Love Magazine, featuring yours truly, grab your copy quickly before they're all gone. 

Beast Mode!

That's how I felt this morning. 

The irony of being a personal trainer is that, after a day spent training other people, it is very hard to find the motivation to train yourself. Like with any job, you just want to go home and veg on the sofa with a glass of wine.