0 Stay focused. Take your time.

I went home early today after a assignment submission.
On the way home I decided to pay my friend a visit, like myself, my buddy here also works out in the garage. I went in from the side door and sat on the bench waiting for him to finish his sets. He was doing power cleans on a free bar at the time. I noticed he was forcing his lower back a lot, not to mention he was rushing his set. In the past he had complained about back pain and lack of muscle development no matter how much he works out.

In this post I'd like to briefly talk about staying focused and taking your time.

When i mentioned that my buddy had rushed his workout and complained of a lack of muscle development and body aches. It was simply because he doesn't focus in his workout and has a tendency to rush things. To fix these two issues we sat down and redefined two little things that can make every workout count.

Focus. When we focus and think about what we are doing and concentrate on defining our technique our gains will be more eminent and our body will be under less pressure. Chances of injuring yourself is also lower as you will be focussing in correcting your workout and technique.

Whilst you're focused and concentrating on implementing the perfect technique and workout. Taking your time is just as vital. When you slow down and refocus and refresh, your next set or rep will benefit. Gains and reduced chances of injury will be more eminent too. Not to mention a more effective workout as you will be pacing yourself and not rushing through each workout. 

Quality over quantity.

Remember to FOCUS and TAKE YOUR TIME

I hope this helped you Potatoes!

Kwongie

2 "I need it!"

We've all heard it before. Every so now and then a friend or family will skip their workout simply because they forgot to bring their gear or don't have the latest supplements, gear or fitness accessory. Is it really that important?

This topic isn't so much about helping you all to learn something, but rather to address a common excuse we all may have come across. After some discussion over the weekend with a Social sciences and psychology graduate; Jenny Hsieh about the popular belief that one needs something to do a certain activity, I have noticed myself and many others struggling with skipping daily routines or sessions by simply forgetting or not owning the little things. 

"I need it!", a popular phrase used by many to skip a workout or training session. I have been guilty of this phrase, personally using it as an excuse to skip a session or two... 

Psychology addresses this with identifying what is a need and what is a want. Jenny mentioned that people frequently link materialistic goods as a source of security to appear higher in the social hierarchy or simply feel a sense of belonging, this ties into self-esteem as one may perceive themselves to be alike their peers. In the end, the gear, accessories and brands aren’t really a need but a want of being socially accepted; or feeling secure about ones different body by wearing gear that have a sporty stigma attached.

"…people normally use materialistic goods as a form of security tool, to feel good about themselves in a trendy piece of fitness gear or accessory, supplements are consumed with a a similar approach in many individuals, to feel good and believe they are 'healthy'."-Jenny Hsieh

During the discussion about psychological ties with goods and certain activities, I personally tend to purchase sporting gear and accessories based on brands, visual appeal, and trends. I've had the tendency to skip routines and workout sessions because I simply forgot something that was not actually necessary for the workout session. Such as forgetting to bring hand wraps to a boxing session and I simply left after ten minutes, forgot my trainers at the tracks but later on I discovered my love for barefoot and minimalistic training, lost a glove and forgot supplements during a workout session and continued anyway. Guilty, I really am. I had left and skipped a number of workouts in fear of looking 'silly' without my gear. In fact, you won't. The gear doesn't always mean you are a pro or that you know your stuff, but it's just a piece of equipment to help you excel and enhance your performance, with some added risk prevention.

I believe there is too much for me to tell you all. The reason for this post is for all of you to reconsider your options the next time you forget something or don't have. Do you REALLY need it? Yes, not having some gear and equipment may have you open to injury or reduce your performance. At times it really isn't necessary and wouldn't make much of a difference. A slight change in your routine won't hurt, at least you have been productive and done something to help you be closer to your goal.  

Some ideas...
Cycling or going for a run? There are countless free, yes I mean FREE, online programs that help you record and calculate your workouts, with maps and stats provided. Such as mapmyrun.com or mapmyride.com. Both programs are available on Android and ios. Record, map, plan, challenge friends, even without a smartphone. It’s all too easy. There are many more free resources at your disposal.

No runners? Try going for a run at the local cricket field, make sure you scour the ground for hazardous sharps and items before you dash about. Same can be applied for swimming, you can always use different strokes to avoid being submerged into the water when you forget your goggles.

There are many more other examples that also work when one does not have the latest gear or simply just left it somewhere.

Forgot your clothes? Yeah... go back home. 


So how do you approach a workout when you don't have the gear?

0 Nuts

Lets start light.

Before I took a step into shaping a healthier me and dropping the 'couch potato' image. I started off by changing my appetite with snacks. Yes. that's right. Snacks. Instead of snacking on chips and a chocolate bars, I snacked on nuts and berries. In this post, I'd like to share a little trick. A trick that can help you go along way. Helping you change your hunger cravings, appetite and metabolism.

It isn't always easy to control hunger cravings. We all like to snack and nibble on something, whether you're at work or simply in a lecture hall. Snacking on what may seem to be a small pack of chips or sweets can greatly pull you back from reaching your goal. Instead of chocolate and sweets, have you tried snacking on berries and nuts?

Did you know. Walnuts are regarded as the healthiest nut, having a large range
of nutrients packed into a weird little nut. They provide twice as many beneficial antioxidants
compared to other nuts. According to a report in Food and Function. Seven whole walnuts
can provide you with a recommended daily amount of antioxidants and nutrients.

Berries on the other hand are also good for you. Needless to say of course. A study conducted
by researchers at Brigham and Women's Hospital in the States, found that a high intake of flavonoid rich berries can delay memory incline in older women by 2.5 years. Yes 2.5 years of extra memory from indulging in your favourite strawberries and blueberries. Too easy.

Not only will nuts and berries help you nutritionally, snacking on nuts and berries helps your metabolism and appetite. Nuts and berries that are processed free of additional salt and sweeteners can help your body absorb vitals minerals and vitamins. Whereas salty chips and chocolates deprive your body of essential nutrients which will result in your body being in a continuous hungry state due to a lack of nutritious supply.

Next time you're doing the groceries. Instead of picking up a block of chocolate, why not buy some nuts and berries, mix it up a bit, keep things interesting and buy a variety of nuts and berries.

Try to avoid nuts and berries that have extra salt, sugar or artificial ingredients. Toasted nuts and dried berries is what I aim for extra flavour.

RSC Publishing article from Food and Function-Walnuts Research
www.pubs.rsc.org/en/Content/ArticleLanding/2012/FO/C2FO10152a

Brigham and Womens Hospital-Berry Research
www.brighamandwomens.org/about_bwh/publicaffairs/news/pressreleases/PressRelease.aspx?PageId=1130

What are some snacks you substitute sweets and chips for?