You’ve sworn off chocolate, are finally on a first-name basis with vegetables and your high-school math teacher would be impressed with your advanced calorie-counting skills. The gym has become your second home and you just might be spending more time with your step counter than your spouse. You’re following your diet and exercise plan to the letter, and then some—but the scale hasn’t budged and your goal-size pants remain stubbornly snug. What gives?   When not even your hardest work and willpower are making a dent in your goals, it could be time to bend—or even break—some of the rules. Weight loss journeys aren’t one-size-fits-all, and what works for a coworker, cousin or celebrity won’t necessarily get you where you want to be. We asked some of our nutrition and fitness experts to share which rules they wish their clients would stop following.   1. Don’t skip breakfast.   Experts Read More
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You have been walking faithfully four to five days a week, gradually increasing your time to 30 minutes or longer. Congratulations! But after following this routine for several weeks, you may no longer feel the challenge you once did. You feel it’s time to kick it up a notch and see where these legs can take you! The next step for many walkers in your situation is running. Running is a great sport in which almost all individuals can participate. Despite the fact that many people believe running can lead to arthritis of the knees and hips, studies conducted by Stanford University and the Cooper Institute have actually shown that running can improve bone and joint function for those not already suffering from arthritis. Running has been also shown to: Decrease blood pressureIncrease cardiovascular functioningIncrease HDL (the good cholesterol)Improve aerobic enduranceIncrease muscle strength, especially in the lower body and corePromote Read More
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You’re on day five of your friendly squat competition with your coworkers, feeling good. You start the day’s round, but suddenly, you feel a sharp pain in your lower back. Something is not right. What are you doing wrong? When done properly, strength training provides a wide variety of physical benefits—including improving muscle definition, strengthening bones and increasing strength—regardless of age or fitness level. When done improperly, however, it increases risk of injury and can become frustrating due to lack of results. According to physical therapist Tanya Kist, most of the strength training injuries she sees are due to improper lifting techniques. “The most common reason for injuries when working out is not keeping proper form and spine alignment. I also see people trying to lift too much weight without proper form,” she says. “When you stand with your back against the wall, we all have a natural curve, often Read More
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If you’re stuck in a workout rut or looking for a motivating fitness routine, you might consider adding a high-energy Kick-Lift-Box workout to the schedule. A Kick-Lift-Box workout is made up of karate kicks and boxing routines and punches for heart-pumping cardio with weight lifting for strength and endurance set to high energy music with a personal trainer in a private, appointment only strength & conditioning gym in Sandton. You get a total body workout, self-defence skills and whip yourself into shape safely and quickly. Whether you’re a fitness newbie or long-time gym aficionado Kick-Lift-Box twice per week will get you to your fitness goals in no time. You can kick, punch and lift your way to a stress-free zone within minutes of your high-energy Kick-Lift-Box routine with movements that stimulate every muscle group in a simple, effective 50 min workout. You release endorphins which will give your mood a boost Read More
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08June

Boxing

Blasting calories doesn’t mean you must spend countless hours in the gym. Boxing is a super-fast, super easy workout, perfect for days you are feeling too overwhelmed to workout. A typical boxing workout involves a variety of elements that help you burn calories as you work toward losing weight. The aerobic nature of many of boxing’s exercises leads to a high calorie burn without a significant shock to your joints. Boxing is really taking off around the globe. The idea of bulky arms, monster muscles and nose bleeds is wrong. Boxing is a brilliant way of sculpting and toning and that hulk-like muscle mass you’re worried about is just a figment of your imagination. Whether you’re pounding a punch bag or skipping your heart out, boxing training is something everyone should try at least once. On top of toning your muscles, boxing has a load more benefits that make it a Read More
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Learn the Pros and Cons of Each Style of Training You started an exercise program but decided to hold off on the strength training at first. Perhaps it’s because that area of the gym is full of unfamiliar pieces of equipment and people who all look like they know exactly what they are doing. Maybe it’s because your goal is to lose weight and not bulk up, or you’ve heard that strength training isn’t all that important. The truth is that no matter where you are in your fitness journey, strength training is an important part of any well-rounded exercise routine. Although it can be intimidating at first, creating a balanced strength routine isn’t all that difficult. Once you decide to add strength training to your schedule, the next decision becomes how often to do it. This will be answered, in part, by which kind of routine you decide to Read More
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Stop Feeling Guilty When You Need a Break Sometimes when we miss a workout, we know full well that we are just making “the dog ate my homework” types of excuses that wouldn’t fool anyone—not even you! But then there are the times when we have a valid reason for skipping a workout. Sometimes life really does get in the way. Sometimes you really do have to skip a workout, and don’t need the extra guilt for doing so. You shouldn’t beat yourself up for missing a day or even a week (or more) of workouts if you have a legitimate reason to opt out. But you should check in with yourself so you know whether it’s a valid excuse or whether you should be a little tougher on yourself. To help you tell the difference, we’ve come up with a list of times you can totally pass on a Read More
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Follow This Plan to Lose Weight and Feel Great What if you could lose weight, get healthy and really, truly enjoy yourself, all with one simple activity that requires no equipment and can be done anywhere by almost anyone? It’s as simple as putting one foot in front of the other! Walking is a powerful exercise that can help you reach your goals, no matter how aggressive they might be. By challenging yourself to get your heart rate up into the cardio zone and working hard, walking serves as a great low-impact activity that will improve your fitness level and help you lose weight. Whether you’re new to exercise or just getting back into a routine, walking is the perfect activity to get you started. Walking has numerous health benefits and helps create a solid fitness base so that eventually you’re ready to tackle bigger goals, whether that’s the boot Read More
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