The Plank Exercise

Hello Everyone!!

I am so glad I didn’t commit to a specific day of the update of the fitnesstipjar.  I’ve been so super busy I couldn’t write whole weekend. I trust everyone is all well and healthy so far. God blessed us with another day and let’s live and love it.

Today I will cover three variations of the plank exercise. The three plank exercises is my favourite and helped me to get a toned waist and belly. It helped me to build shoulder and arm strength. Alignment issues I had also improved a lot!

The plank is one of the best exercises to build core strength, endurance and stability. This exercise can be performed in so many ways to target your entire core and whole body.

Let’s Start:

The Up – and – down Plank

Benefits: Improve posture, tightens the midsection(what we want) and boost weight loss.

When performing this exercise be sure to engage glutes, tighten your core, keep head and neck aligned with spine. Pull belly button towards spine, tuck your pelvis. Hands is shoulder width apart and feet hip width apart.

Start on your mat with basic plank position. Inhale as you bend your arms to place elbows on mat and exhale when you straighten your arms to place hands on mat.


Plank Hip Dips

Benefits: Speeds up the shrinking of waist line.

When performing this exercise you will start with the modified plank position on your elbows. Anatomical structures as in fitness tip jar for plank. Engage your core, keep head and neck aligned with spine.

In addition with the rotation lower your right hip to the ground almost like you want to touch ground with your hip. Belly button is pulled in, pelvis tucked and tight core.


Plank Mountain Climber

Benefits: Working the abdominal and lower back muscles. Strengthening, stabilizing and endurance are built when doing this exercise. You’ll get your cardio in too as this work out bring your heart rate up. It’s a great bodyweight exercise and can be done anywhere.

When performing this exercise holding the plank position incorporating the fast motion of the legs. Keep back straight, pelvis tucked, head and neck aligned with spine and gaze in front of you on ground. Start moderately bringing right knee to chest then return to back and do opposite side. Add speed as if you’re running up mountain.

I do hope you’ll find this post helpful. I am someone that like to keep it simple but try my best to be clear about the information. 

It is very late in the week sharing an update on last week’s post but, I am glad I could finish it before the week ends 🙂 

Let’s stay Happy and Healthy (even when we don’t feel like it all the time hehehe)

 Keep Well

MJ

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Bread and No Exercise=fat thighs and muffin top

The science of exercise is proven right once again.

I always say I do not like starving myself. I know we need to curb or quit  junk food or even just over- eating. Food is not our enemy unless we start treating it as it lol

I strongly believe in regular exercise not only because it is super good for my health but, I am more in control of how and what I eat. When we exercise our metabolism improve. I manage my eating habits very well because I know staying active will keep the centimetres away. I enjoy my pizza so every two or sometimes three months. I also sip on an appletizer or sparkled just juice drinky now and then when I get the craving lol(not very often). Hot chips and fish take away(proudly South African) is also one of my favorites. The trick is to know how to balance it. And don’t forget Exercise at least three to five times a week for 15minutes. 

Why this title?

I didn’t exercise since the Beginning of this month. My home practice pretty is much poor. The challenge I’m facing also, is the fact that I might change career paths. So much has happened and things are just crazy. I just couldn’t find the time to exercise. And we speak about eating habits… Omw! I’m off track. 

So, I weigh myself only every three months and I gained 1kg. But that’s not the issue. It’s the change around my waist and thighs. Yes ladies! It’s all the bread(white), excessive cravings for sweet stuff  like cake, tarts and chocolate aaaaah!! I told my husband I do not know where this is coming from. And believe me when I say I am not a sweet stuff lover. But I couldn’t care less, I embraced the phase hehehe. I could feel the hips and tummy started with a little fold. I kept looking at myself in the mirror to see if I’m sagging hahaha!

I didn’t mention all the wrong stuff and way I ate because I think I am too shy. All I need you to know bread is unfortunately our enemy. Especially if it is not a healthy bread and too much of it without an active lifestyle. I love my whole grain bread it is just so difficult to get my husband into that habit. When I buy me bread it often get mouldy too quick because I eat so little of it. But April was or is the month I just went on a don’t care spree and I am suffering the consequences. Last night I pulled up my socks and decided to do a short workout and I already feel better.

If you are at the beginning of your weight loss journey, please note that you need to be hard on yourself unfortunately. Getting rid of bad habits can be tuff. So you need to discipline yourself.

Set realistic Goals

Don’t be unrealistic and expect results too soon. Be patient and set a goal that’ll be suitable to your type of lifestyle. Pull up an eating plan and follow it thoroughly. Make use of imagery and put up a picture of how you want to look in three months for example. 

Make the choice

Be honest with yourself when you decide to lose weight or live more healthily. Be sure you are doing it for yourself and not people or just because fitness became the new “in-thing”. It need to come from inside. Make it personal and do it for your own good. When you make it personal it’ll be a positive to stick to your plans. 

Keep track
Make use of measuring tape and take your centimeters weekly: waist, bust, thighs, hips, biceps, and calves. Take pictures and videos of yourself to see how you are improving. It is very motivational to see your improvement like that. 

Eat Smart

I do not believe in diets. I know it works for some people and there are many good diets out there that works very good. I believe in portion management and the right amount of Nutrients required per day.

If you have a good diet plan set up by a nutritionist or else, good for you! If you are like me who do not like to be told what to eat, start finding a way that works for you. Snack healthier, exercise regularly and become a new awesome you! 

Let’s try to stay happy and healthy all the time!

I made a change again [happy face]

Moving Forward

TODAY

Hold on to God’s promises

In my weakest moments I believe I should hold on to God. It is super difficult but worth it. To hold on to his promises, reading the word and get feeding from the word.

Yesterday I mentioned how my Yoga journey got challenged. I do not understand why people want to make it a religious thing. Keep in mind I’m not religious, I am a child of God striving to be the obedient servant I need to be everyday. I am reborn and accepted Jesus in my life as my saviour from a very young age. I know my relationship with God. We serve a positive God who loves us and don’t want to harm us.

I am not going to stop now, I came this far and plan to fulfill my purpose. I am going to continue building my small business because that’s what I love doing and I am not planning on harming any one by doing what I love most.  I still can’t believe it was made out like “entrepreneurship” “empowering yourself” is a sin.

I am still feeling very emotional today but I am a strong woman who can pick herself up and walk the walk.

Fitness/Health Journey

Everyone’s journey is different. My journey started with weight loss. It became more personal. I wanted to become a better person from the inside-out. My journey is “tuff” (sure everyone’s is) for sure hehehe. I must mention I felt if I can look after myself for my physical needs and desires I can surely commit to spiritual growth when I started. So yes, I did challenge myself through my fitness journey to see if I can be as committed to God as to my worldly desires. 

Questions I needed to ask myself:

  • Do I crave God  more than food?
  • Am I doing this for personal gain?
  • Is this good for me?
  • Am I doing this for people?
  • Is this a healthy choice?
  • Is it only to show off my body?
  • Why and how will this benefit my family
  • Do I understand the process?
  • Do I have the right resources?

We often take on a weight loss/fitness/wellness journey for the wrong reasons and that’s why many of us fail along the road and end up giving up. People still don’t understand that you need to be mentally/physically prepared. People often start off with the wrong mindset. 

The focus need to be on living a Healthy and Fit lifestyle daily without the need to constantly go on quick fix diets. I started off knowing what I want and need. I could overcome so many fears and reach so many goals. There are many days a person feels like giving up but for that was not an option. The benefits outweighs the bad days. I am still learning every day and I love the progress.

To wrap it all again, that is why I decided to share this with others. I decided to study in this direction to help others achieve their goals. It makes me feel good when I can help others. To add positivity to their journey. I do health and fitness my way and decide to do what works for me. There is no change in following the correct fitness principals and on living a nutritious lifestyle.

Let’s Stay Healthy and not give up on each other!

Never felt Better

Every time I do my home practice I can’t believe how fearful I was seven months ago. Also not very educated about what I was doing and love so very much..

I did not know or understand my body the way I do now. Mobility, Balance, Strength, and proprioception. I can remember how dreadful a plank was Oh My! And little did I know my hand placement and elbows was all wrong. I do not plan to go deep in to explaining the postures and alignments in this post as I just wanted to share how awesome Yoga makes me feel!

Warrior Poses, the leg placement and don’t forget the hips and arms! Oh so very important to reap the benefits of each and every pose. It can only happen when you go to a professional. Believe Me! I used to be a self taught yogini hmmmmm… Not a very clever move however, it’s good to love it just visit a good Yoga teacher hehehehe

Your basic standing poses like Tadasana(mountain pose) you would think it’s just about standing uhm no no, and starting your class with mountain pose can also give you a meditative start not only seated poses. To ground your self through your feet, big toes touching and heels slightly apart, stand up straight, chest slightly out, arms by your sides, palms facing forward, gaze forward, close your eyes… Om 

Ooh lovely! 

I can remember how I struggled with savasana, most people look forward to that! Because of my anxiety problems I struggled a lot. I couldn’t let go, my mind was all over and it just felt like it’s not for me. Our teacher did a restorative class with us one day and it did wonders to me. When we did the class for trauma it was actually my breakthrough. Today I can end my practice with a well deserved and anxious free Savasana 🙂

Let’s reach for the sky!!!
Namaste

What this Yogini been up to

Howdy Everyone!!

Today I decided to write again. Oh my hat! Why do I always take so long????

So here we go. .

I’m doing very well and things are still going and moving forward. (Entrepreneur life)

I am still very positive and try my best to not be stagnant. I am busy building my website (on my own) and it feels like it’s taking forever! But, I can’t afford a professional at the moment so I need to take my time doing it right before I publish it. I don’t want to make a fool of myself publishing nonsense. At least I do my research and someone with experience offered to help.  

I am progressive when it comes to my home practice and I love seeing myself grow. I honestly want to spend more time on my mat because I feel I can do more. Life happens and I just need to find the balance as my circumstances just feel soooo much more difficult than others ( I know it isn’t ;)) 

So, I am at the studio I rent on Saturdays and I trust and believe God will send more clients my way. As usual my impatience gets the best of me. Being mindful and understanding the process helps a lot. I am doing research on how to up my marketing and I must say it’s quite helpful.
I love getting inspired by others and try my best to stay away from comparison. There are people coming a person’s way trying to compare you with others (very annoying). But, I am a content Yogini and strongly believe in what I stand for.


Thank you for staying connected. I love reading your blog posts and keep in mind… I AM INSPIRED

LET’S DO HEALTH


DREAM BELIEVE ACHIEVE

2018 is kicking off with a Bang!

Hi All! Beauties, handsomes hehehe

I just want to say hello and how are you??

I’m doing great! Very busy as most of you already know. I am so excited, stressed, happy, frustrated, patient, impatient, doubt, fear..  All the emotions a person go through when planning and working towards your goals and dreams.

I’m proud to say I do have a photographer now! @mondrevelensky

I’m also starting my classes 27 January as I found a studio to rent!

My website will be up and running hoping from next week ( just have to) 

Exciting stuff!! God is so good to me!

Not giving up, pushing through, believing, planning, striving all of that is Key!!

New Yogi, full of ideas

Everything is going so well with the start of my business. I am busy getting all small nits and grits out of the way first. As I do not have any extra money or capital things are going a bit slower than the usual. But I am happy with how things are falling in to place.

I’m done with my first client and I am happy with what I achieved. Her goal was to shrink her waist and tone. Hoping she will continue working hard and follow my advice.

My first outdoor yoga event was successful too. We had a nice picnic too 🙂

So yes (sigh), after the holidays it’s hard work again. Getting a studio, photographer, building a client base..

I’ve found my purpose, I feel confident and content.

Yoga is just Amazing!!

Feedback from my client

Hi all!! 

I am sharing something my first client has written. I am so humbled and proud. God is so good! 

Most of you know my Journey by now. My dream is to help others, for them to become the person they want to be, to reach their fitness and health goals.

I am also happy to share with you that I have found a studio to rent to start my Yoga and Fitness business properly yay!!!

So here it goes, read my client’s feedback:

Since i started training with Mandy I immediately saw instant change in my body – this awesome change has brought a new found love and interest in fitness – I now train 3 to 5 days a week. I was the Lady that believed in strictly cardio classes at gym in order to lose weight and to see the actual number on the scale decrease. Mandy has came into my life and showed me that building lean muscle sculpts your body even though the scale is not really moving – just in two weeks of intense strength training with Mandy my old jeans fits well. She has taught me that fitness is calculated of a nutritionist diet and a well planned work out with a slight percentage of cardio. 
Most ladies neglect strength training at their own peril….Ladies muscle mass allows us to move !!! People tend to forget that muscle helps us with our day-to-day parts of life that requires strength – guys sedentary lifestyle means people are gradually becoming weaker, being with Mandy has taught me just that. 
Strength training has sculpted my arms and core – which I enjoy targeting – this was easily done by simply adding a dumbel to my crunches,once again compliments to Mandy. 
I can continue and talk all day and night long about my experience and what I have learnt thus far – to conclude all I can say is that Mandy is a excellent trainer. She is proffessional and knows what she is doing. She is motivates you and pushes you to your limits. Her advice is life changing guys …. don’t forget to check her out 🤗✔😎

Diagnosed with measles(still positive)

Hi all!

I hope you are doing all good. I’ve been in bed since Monday with measles. But I am still blessed and thankful God is by my side.

I’m just laying here thinking, it is almost December and I will be a qualified Yoga Teacher(exciting stuff).

I won’t be able to attend this weekend’s class but at least I can make up. I am using this time in bed to prep my page, website, research pricing, venues, and many more. Contacted my friends to book them, making sure they know I am getting started now. Good to start with friends so they can be the critics for now hehehe.

Even though I am laying here very worried that I won’t be better by Monday, I am still positive. This

weekend will be a wonderful weekend indoors with my family.

Stay positive what ever challenge you are facing, God never forsake us. Don’t give up on your hopes, dreams and beliefs.

Dream Believe Achieve

MJ