2017 February

February 28, 2017

We all want to be successful, but what really stops us from achieving our dreams?

  1. Doubt

How many of us allow our fears to cripple us?

Everyone gets gripped with fear some time or the other. However, fear is the basic human emotion people experience on a daily basis.

Fear of failure. Fear of rejection. Fear of criticism. Fear of being imperfect. Fear of change. Fear to take risks. Even fear of success. Fear has always been the biggest stumbling block to success.

Fear confines you to your comfort zone and prevents you from stepping out and unleashing your full potential. It is fear that makes you avoid risks and keeps you chained to your limiting beliefs.

Fear is that frightful thing you see when you take your eyes off the goal. A mind focused on doubt and fear cannot focus on the journey to victory.

You are draining your energy by focusing on the negative rather than focusing on the possibilities. Only when you focus on the possibilities will you be inspired to be creative and come up with a plan to navigate the obstacles before you.

  1. Excuses

Excuses are rationalizations we make to ourselves about people, events and circumstances. They are invented reasons we create to defend our behavior, to neglect taking a particular kind of action, or simply as a means of negating responsibility.

Not only will excuses prevent you from reaching your full potential, but they will also hold you back from recognizing opportunities, talents and skills you might have, to help you overcome your problems.1413934482-exercise-fit-fitness-inspiration-Favim_com-8984321

Excuses are the nails used to build a house of failure. There is always a perfectly good excuse, always a reason not to. The hardest freedom to win is the freedom from one’s excuses.

To overcome your excuses you must first admit that you are making them in the first place. Sometimes this is difficult to do, however, it’s absolutely necessary and critical if you want to eliminate the resulting consequences.


  1. Not having a definite Plan

Strategic planning helps you avoid the stall and get off the plateau you find yourself on. Failure to plan is planning to fail. You will stick to your comfort zone never realizing how great you can be.

“Definiteness of Purpose is the starting point of all achievement,” wrote Napoleon Hill.

Your major definite purpose can be defined as the one goal that is most important to you at the moment. It is usually the one goal that will help you to achieve more of your other goals than anything else you can accomplish.

Your Plan must be SMART. smart+goals

  1. Comparison

Comparison is the thief of Joy.

Comparison is corrosive. It eats away at your ability to be content and confident. It is a poison that kills the love you have for yourself. And jealousy is often it’s partner in crime.

Comparison leads to a “better than versus worse than” mentality and feelings of superiority or inadequacy — neither of which helps us to be content and contributing members of a healthy community.

We are all unique beings who are fearfully and wonderfully made. You are an original and not a copy. There is no other person who can be You. So why not accept this simple fact and stick to your lane?

The dangers of trying to be someone else or following what you think is expected of you, is that, when you reach at the top, you realize that the ladder was leaning against the wrong wall. And you have to start over as you are overwhelmed with emptiness.

success and responsibility

Success comes as a result of The Compound Effect

Now that you have eliminated your doubts and fears and have come up with a definite plan, you need to take 100% responsibility for your actions.

Your decisions shape your destiny. From what you eat and when to work, to the people you spend your time with, to how you spend your afternoon; every choice shapes how you live today, but most importantly, how you live the rest of your life.

Consistency is Key.

You have to keep working away for a while, consistently and efficiently, before we begin to see the payoff. This is called the Compound Effect.

February 21, 2017

Leadership is all about setting an example so that others can understand the path that they must follow. Discipline, strong will and self-confidence are leadership attributes and not surprisingly, these are the qualities that can be learned from a fitness program.

As a leader, you are responsible for influencing your subordinates. Your level of energy and dedication will reflect upon the other employees. Also, the law of mimicry suggests that a regular team member unconsciously mimics the behaviour patterns of their leaders. If a leader is not disciplined or punctual for example, studies have shown that their subordinates tend to be also lack punctuality and discipline.

A healthy and disciplined leader inspires his team members to be healthy and be more energetic. Let’s look at the reasoning behind this statement:

1.Energy and Productivity:  When you exercise, you are also increasing blood flow to the brain, which can help sharpen your awareness and make you more ready to tackle your next big project. Being on top of your game will ensure that you perform your work correctly and to the best of your ability.

employee-wellness-2. Confidence and Creativity: A fit leader will have more confidence and solve problems more creatively.

Studies suggest that even moderate levels of exercise increase cognitive ability and will help you make better decisions and come up with creative business strategies.

When exercising, that feeling of accomplishment at the end of the workout provides a heightened sense of well-being, pride, confidence, belonging, perseverance and self-awareness of capabilities you didn’t know you had.

3.Facing Challenges: In SEAL training you are constantly pushed beyond your pain threshold, so much so that your “comfort zone” takes on a whole new definition.

Physical exercise is what you need when you are feeling down and need a good push to get through. It also provides you with a good lesson in willpower. If you are running on a treadmill or lifting weights, increase the power or weight bit by bit and try to push your limits. This is a great exercise to gain willpower.

Physical exercise will also help you to perform under stress and motivate you to keep going until you have achieved your goals. This is because exercising challenges the individual, giving a sense of achievement and being able to take risks in not only the gym but in the business world.

It helps by finding new ways to challenge oneself, the achievements that come from those challenges and the lesson of being a risk taker are all benefits that will help any manager be a great transformational leader.

heslthy-Employee4. Mental Wellness: Exercise is one of the best ways to manage stress because it boosts your brain’s “feel-good” neurotransmitters called endorphins.

There is a direct link between levels of stress and an inability to relate with and feel empathy for another human being. Basically, this means the more stressed and overworked managers become, the less capable they are of  bonding with others. This creates tension in the workplace.

Exercise also reduces symptoms associated with anxiety and depression, while also improving sleeping patterns. This ensures you are bright in the morning and ready to take on the day’s tasks and challenges.

5. Influence: Healthy employees are happier and more productive. A fit workforce is also less likely to get sick; thereby, improving attendance and reducing healthcare costs.

Implementing wellness programs in the workplace will not only produce transformational leaders, but also promote employee productivity and efficiency in the workplace, giving you a better ROI as it will lower corporate healthcare costs related to stress, fatigue, absenteeism and lifestyle diseases.

home_hero_fitnessJoin our Employee Wellness Program, invest in your employees, and watch your productivity tripple, with less-stressed employees who are confident and motivated to help you realize your Company’s Vision and Mission!



February 1, 2017

We all live in a fast-paced world where we are chasing money, power, success. The To-do list keeps growing longer and have after-work commitments where we have to network and expand our social circles. Over-scheduling and double-booking have been signs of progress.

There is an alarming increase in stress-related disorders of all kinds for all ages, beginning with elementary school-age children who are struggling with obesity, depression, anxiety, attention disorders and all kinds of learning disabilities.

People have less time to reflect on anything as they become dominated by a need to act, a need to be online, robotically always checking.

Multi-tasking stimulates internal chaos and fragmented attention. It may also interrupt and diminish learning, productivity and even friendships. Switching your attention reduces your efficiency and skill.

Is this the price we have to pay for progress?

adrenal-burnout-fast-paced-life-300x272The results of this disconnection from nature and nature’s pace show up in therapists’ and doctors’ offices every day. Living under unnatural time pressures causes a myriad of psychological, social and physical ailments. We turn to junk food as an easy and time-saving fix. We hardly have time for ourselves to connect with nature, meditate and maintain our fitness routines. Sitting slouched on your office desk all day does not help your spine and waist size.

So how do we ensure that our economic progress is not leading us to an early grave?

        1. Get enough rest at night.

Sleep is a vital indicator of overall health and well-being. Most adults need 7 to 8 hours of good quality sleep on a regular schedule each night. Eat latest at 7 p.m and sleep as early as 9 or 10 p.m.

I know…For those with children might find this unrealistic; but we need to acknowledge that taking care of our kids and neglecting ourselves is doing a disservice to the children in the long run. This is because they need you to be at your peak in order to take good care of them. Getting cranky and snapping at them or not being able to perform optimally at work ends up affecting them.

Be creative and ensure you get your 7 hours, minimum 6 hours of sleep should be your priority. You can have bed time the same time with the kids and catch up with the news on social media while beating traffic the following morning. Your body will thank you later!

         2.  Meditate.

Just like the growth of a tree is dependent upon it’s hidden, inner aspect; so does the growth and success of our lives depend on the inner development.

When you wake up, the subconscious mind is still active within the first 30 mins to 1 hour. You are yet to connect with reality. That is the best time to connect with God and set the intention for the day. This will enable you to get centered and ready to handle whatever the day has in store for you.

meditation_sunMeditation also heightens your mind-body connection, having a greater integration of thought and action hence increasing productivity.

      3. Have a quick workout in the morning.

All you need is 20 mins of a high impact exercise targeting different muscle groups depending on your body goals. You do not need to go to the gym to get that sexy toned body. That weight can be shed off in the comfort of your house.

You can design short workouts or have a trainer design them for you. This can be a lot of fun and motivation if you do them with your partner! Better still, you can get a personal trainer who will make sure that those 20 mins count. Starting off your day with energy and a mindset ready to conquer the day as you conquer your body!

Exercising before breakfast jump-starts your metabolism and burns more fat. Sip a few glasses of water as you workout to awaken the system. This guarantees getting your ideal body faster and with extra energy to boost!

      4. Have an easy and healthy breakfast.

Smoothies or fruit salads for breakfast are ideal and time-saving. Remember you body has been without food for almost 10 hours, so go light.You can also sip your smoothie while in traffic!

Alternatively, you can have porridge, sweet potatoes or oatmeal  for a more filling effect. The body is ready to absorb all the nutrients from breakfast as the exercise has jump-started the system.

fruit smoothie         5. Have healthy snacks during the day.

Always have fruits and nuts to snack on during the day. An apple fits into your bag without any mess and you can munch on your nuts as you type away trying to beat that deadline. You can also have yoghurt for that filling effect. This ensures that you get healthy sugars to give you energy without compromising on your health.

Also, ensure that you drink atleast 2 L of water throughout the day. This will keep you hydrated, keeping off migraines and cravings!

     6. Have a hearty laughter with a friend.

As they say, laughter is the best medicine of the soul! We have seen how the fast-paced lifestyle has adverse effects on our health. 

Orangutans LaughingLaughing instantly reduces the levels of stress hormones such as cortisol, epinephrine (adrenaline) and dopamine, and increases the production of serotonin and endorphins which reduce effects of stress.

You can also catch up on what’s happening in the social scene as you might have had to cut your social life short in order to be in bed by 9. Comparing notes with your friend’s fitness plans will keep you motivated and help keep each other accountable!



February 1, 2017

We live in a microwave society where people prefer instant results over process. We want to see changes and we want to see them now! When it comes to health and wellness, liposuction and quick diets carry the day. But how effective are they? Let’s talk about Diets today.

There are a few common weightloss and detox programs driving the market crazy. Let’s look at a few diets:

1.Atkin’s Diet

The Atkin’s diet has villainized carbohydrates and advocates avoidance of starches. Instead, eat protein and fat and you are guaranteed to lose weight.

ban carbohydrates

2Paleo Diet

The Paleo diet is based mainly on food presumed to have been available to Paleolithic humans. It includes mainly of lean protein, fruits and vegetables and healthy fats. This excludes foods such as dairy products, grains, sugar, legumes, processed oils, salt, and alcohol or coffee.

lean protein

3. Intermittent Fasting

This diet program advocates for a 14 hour fast and a 10 hour eating period. This means that you should skip breakfast and have your first meal around 1 p.m. The latest meal should be around 8 p.m and make sure it is 3 hours before you sleep.

4. The 5: 2 Diet 

The 5: 2 stands for eating 5 days a week and fasting for 2 days a week. It is much easier for your body to burn fat in the fasted state because insulin levels are low.

5. The Vegan Diet

Vegetarians do not eat meat, fish, or poultry. Vegans, in addition to being vegetarian, do not use other animal products and by-products such as eggs, dairy products, honey, leather, fur, silk, wool, cosmetics, and soaps derived from animal products.

raw food

6. Raw Food Diet

A raw food diet, also sometimes called “raw foodism,” is about eating mostly or all unprocessed and uncooked foods so you get all the nutrients without the dangerous additives. The goal of eating more raw foods is to obtain plenty of nutrients in an easy-to-digest manner, one that our bodies are naturally suited for.

These are just but a few of the diets available in the market. As you read through them, do you notice how conflicting they are? One says fats are good, another says fats are bad for your health. So which is the correct version for weightloss?

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Well, I will leave that to your discretion. However, let me point out the biological changes your body goes through as you diet:
  • Neurological changes

Have you noticed that when dieting, you notice food and get cravings easily? That is because the brain becomes overly responsive to food, more so tasty-looking food! Therefore the thing you are trying to resist becomes harder to resist.

  • Hormonal changes

As you lose body fat, the amount of different hormones in your body changes. The hormones that make you feel full decreases, while those that make you hungry increases. Hence, are more likely to feel hungry and when given an equal serving as before the diet, you do not feel full. This makes you likely to eat more than before!

  • Metabolic changes

Your metabolism slows down. The body goes into starvation mode, burning less fat for energy and instead stores them. This is counterproductive, don’t you think?

Don’t get me wrong, you can lose weight with a diet. Problem is that you lose water weight with the detox programs and lean muscle in avoidance diets , making it easy to gain it all back in 1.5 years. And the cycle continues as you move from diet to diet!

My solution:

  1. Build Muscle Exercise and do resistance training to build that muscle. Did you know ladies start losing their muscle mass after 30? Building muscle burns more fat even while resting.
  2. Adopt healthy eating as a lifestyle. Develop a healthy eating plan and you don’t have to worry about losing weight and gaining it all back later on.

IMG-20170106-WA0007This is why I developed the Sexy Back Program. It is a holistic approach that ensures you lose weight and keep it off. All the while working on your mindset and helping you adopt Fitness as a Lifestyle! I use the tried and tested principles that are isolated in different diets and combine them to bring balance in your body and ensure that your metabolism is fired up, ready to burn fat and build those muscles!