Today, I Slay!

Nothing good comes easy. Based on my experience, I have had to work real hard to achieve my goals and ambition.

I don’t stop when I am done. I keep on setting new goals as I move on to the next phase in my life because it motivates me and educates me at the same time.

This time, I’ve set higher standards and raised the bar!

Goal – Lose 10kg of weight, ⬇️ 15% Fat by ⬆️Muscle and Tone Up!

So my workouts today 👉🏼 Warm up – Virtual Reality Spinning – 25 minutes 7 Miles.

  • Chest press 18kg 4 sets 15 reps.
  • Leg Press 4 sets 15 reps with 15kgs weights both sides.
  • 20kg Glute Extension 3 sets 15 reps.
  • Squats 35kgs 4 sets 15 reps.
  • 4kgs x 2 of Bicep and Triceps Curls 4 sets 15 reps each.
  • 10kg Dumbbell Bent-over Row 3 sets 15 reps each arm.
  • 7kgs x 2 Rear Delt Raise 4 sets 15 reps.
  • 12kg Kettlebell Swing 3 sets 15 reps.

These workouts will vary depending on my body’s ability and energy level during my regiments.

Still, I Slay!

Vegetarian Mince Stew.

IMG_20170421_145531_056
1 cup Vegetarian / Soy Mince ( i used Quorn)
1 cup Green Beans or String Bean – sliced
2 sticks of Celery – sliced
5 Baby Plum Tomatoes – wedged
1 large Red Onion – diced
2 pips of Garlic – finely chopped
1 cup Vegetable Stock ( alternatively use a stock cube)
1 tablespoon Tomato Puree
1 tablespoon Paprika Powder
1/2 teaspoon freshly ground Black Pepper
1 tablespoon Olive Oil
Method:
  1. Heat a soup pot with olive oil and fry garlic and onion till soft and fragrant.
  2. Fry the mince, beans and celery and fry for 2 – 4 minutes, in a medium heat.
  3. In a separated bowl, mix in the stock, puree, paprika. Pour this mixture into the pot and bring to a gentle simmer. 5 to 7 minutes.
  4.  Add the wedged tomatoes and ground black pepper. Let it cook for a further 5 minutes. Turn off heat and stew is ready!
I like it just on its own. But I am pretty sure it tastes delicious with some buttered crusty roll! 🙂

The Rower.

The most difficult of cardio for me – rowing machine! But, it is a great exercise equipment which targets the whole body and a must do for weight loss, toning up and to build muscles in your body.

Ever since I started gymming, the rowing machine has played a massive role not only on the above mentioned for its benefits, but also to build stamina, increase energy and build endurance.

As I suffered knee pain due to weight gain years ago, running and cycling was not an easy task. I often skip the treadmill and bikes fearing the pain it caused during and after my workouts.

Since my fitness journey was all about weight loss, muscle gains and toning up – I was introduced to the rowing machine by my Personal Trainer.

Practise makes perfect! And months after rowing and slowly introducing running, I lost a lot of weight! And I have a soft spot for this amazing machine.

If you’re looking to add more cardio in your workout routine, get straped to the rowing machine in your local gym and feel your heart rate increase the flow of oxygen in to your lungs!

Share with me your fitness goals and journey. Let’s get healthy together! 😊💪🏽