May 29, 2018

Most of us go through life without even stopping to think of what kind of life we would really like to create. We are born in a world that has pre-set definitions of success and what life should look like. Especially with our education system, we are not encouraged to think for ourselves. Information and instructions are literally shoved down our brains and any form of questioning is labelled as rebellion.

We also live in a fast-paced world where we are always in a rush trying to accomplish everything at once and keep up with all the information, changes and circumstances that life throws at us. We don’t stop for a minute to critically analyze what is going on and consciously act on it.

So how do we take charge of our lives?

  1.  Decide

The first step that you should take is critical examination of your life at the moment. Do you like what you see? Would you like to change it?? What is your hand in all of this??

We need to take 100% responsibility of our lives. We need to acknowledge the part we played in our current circumstances. Otherwise, we will start playing as victims, blaming everyone and everything else except us. Once we do this, our power is taken from us because it is someone else to blame.

Once you have acknowledged that you are 100% the one to blame for what is not working, you can consciously decide to change and create what you want.

Now that you know that you are the only person who determines what happens in your life, you need to find out what exactly it is you want in every area of your life.

  1. Write it down.

Your goals should be original. They should not be based on what your family or other people’s expectations. They should inspire you to be the best version of yourself. They should be in harmony with your values.

Imagine your perfect life:

  • What do I really want to be?
  • What do I really want to do?
  • What do I really want to have?
  • What activities give me a sense of purpose?
  • What do I want to change?
  • What price do I have to pay to achieve the goals that are most important to me?
  • What actions should I take immediately?

Writing down goals makes them stick.

Your goals need to be SMART

When we start with Specific, you need to have a 360 view in the following areas:

  • Family
  • Relationships
  • Spiritual
  • Emotional
  • Adventure
  • Environment
  • Finances
  • Health & Fitness
  • Professional
  • Personal Development
  • Contribution
  1. Be Accountable

Telling someone we know about our goals also seems to increase the likelihood that we will stick at them. Find an accountability partner or an accountability group.

Your goals need to be Measurable. How will you be held accountable? Indicate the goal scores in each category.

  1. Break your goal down.

Your goals also need to be Achievable. Do have the Vision and Mission of your life. Then break them down into one-year, three year, five-year, ten-year goal plans.

This helps you identify what areas need urgent attention and break them down in a way that you do not feel overwhelmed in achieving them.

You also need to give them time-lines in order to keep the momentum. Ticking your goals down as achieved gives you a sense of fulfilment and helps get rid of doubt as you celebrate your successes and realize that the journey isn’t as hard or impossible as you anticipated.

  1. Take Action

Action cures fear. Once you have prioritized your goals and determined what areas need urgent attention, you can then have an action plan.

What can you do today, right now in the fulfillment of your goals? Creating a sense of urgency helps you manage your time better. You will always be conscious of the fact as to whether you are wasting or investing time.

Procrastination will be your greatest enemy and you have to be conscious of your present moment in order to overcome it.

Do not get into the trap of living in the past or living in the future. You will make a mistake. If you have never made a mistake then you have never tried anything new. But always ask yourself, what lesson do I need to learn from this? Every challenge presents itself as an opportunity. It just depends on what mindset you have?

Celebrate the small wins. Don’t always be so focused on the future that you do not notice that your efforts are paying off. Every time you reach your goal and tick off your to-do list, feel the sense of achievement. Your emotions have a role to play in maintaining your motivation to keep going.

 Whatever the mind can conceive and believe, it can achieve!

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!




October 13, 2016

What is Self-Doubt?

Self doubt is the feeling that we are not enough. That we are not talented enough to be promoted, we are not enough to get the man of our dreams, we are not intelligent enough to run our own businesses.

Your present self image of not being enough was built upon your own imagination pictures of yourself in the past, which grew out of interpretations and evaluations which you placed upon the experience.

Feelings of inferiority originate not so much from ‘facts’ or experiences, but our conclusions regarding facts and our evaluation of experience. And this feeling of inferiority comes about for just one reason:

We judge ourselves and measure ourselves, not against our own ‘norm,’ or ‘par’ but against some other ‘individual’s norm’.

But because we think and believe and assume that we should measure upto some other person’s ‘norm’, we feel miserable and second-rate and conclude that there is something wrong with us.

The Truth about You is this:

  •  You are not ‘inferior’
  •  You are not ‘superior’
  •  You are simply YOU!

‘YOU’ as a personality are not in competition with any other personality simply because there is not another person on the face of the earth like you, or in your particular class.

  • You are an individual.
  • You are unique.
  • You are not ‘supposed’ to be like any other person and no other person is ‘supposed’ to be like you.

God made every human being individual and unique just as He made every snowflake individual and unique.

Once you see this simple, rather self-evident truth, accept it and believe it, and your inferior feelings will vanish. There is Greatness in You!