Fitness Tips

Challenge: Drop And Do 500 Leg Raises In 30 Days (Level 3: Third Wheel)

Do you like a challenge? This is a 30 day challenge where you start with a small amount of leg raises per day and as you get stronger and more dead inside, you push the limits and do even more leg raises the next day. All the way till you can stop and do 500 leg raises.

This is for someone in the third wheel of fitness. So if you’ve been working out for a long time now and really know your way through the gym this is definitely something to spice things up for you. It’s a great way to challenge yourself.

Happy Leg Raises! 

500 leg raises 3

PS: If you complete or join the challenge use the hashtag #fitcouchpotatochallenge so I can get in touch with you.

Fitness Tips

Challenge: Drop And Do 150 Leg Raises In 30 Days (Level 2: Middle Child)

Do you like a challenge? This is a 30 day challenge where you start with a small amount of leg raises per day and as you get stronger and more dead inside, you push the limits and do even more leg raises the next day. All the way till you can stop and do 150 leg raises.

This is for the middle child in fitness. So if you’ve been working out for a hot minute and kind of know a thing or a two and just feel like a change than this is definitely something fun for you. It’s a great way to challenge yourself and build your strength.

Happy Leg Raises! 

150 leg raises 2

PS: If you complete or join the challenge use the hashtag #fitcouchpotatochallenge so I can get in touch with you.

General Life Tips

Think Before You Ink: Tattoo Advice

(1) A tattoo is a form of body modification where a design is made by inserting ink, dyes and pigments, either indelible or temporary, into the dermis layer of the skin to change the pigment. Tattoos fall into three broad categories: purely decorative (with no specific meaning); symbolic (with a specific meaning pertinent to the wearer); pictorial (a depiction of a specific person or item).* That’s as technical as I’m going to get with the subject.

If your thinking of getting your first tattoo there is a few things I want you to do, but first let me tell you where I’m coming from with this wisdom. I was 17 when I got my first tattoo, a tramp stamp, a term I learned after I got the butterfly permanently inked on my body. I went to the first tattoo shop I could find, paged through the book for not even ten minutes, put two designs together and that was it. The next minute I was hunching over experiencing the pain of over a thousand needle pricks. I’ve had this tattoo for nearly five years now and I don’t regret it…completely. What I do regret is not spending more time on the design and choosing the right artist for me. I still love the piece because of what it stands for. Plus it’s on my back so it’s not like I see it every day.

My second, third and fourth tattoo was just as impulsive as the first one. They were done by a tattoo artist that really shouldn’t tattoo people. They’re doing more harm than good. I have one botched up tattoo to prove it. Pro tip: It hurts more if the artist doesn’t know what they’re doing. When my fifth tattoo rolled around I’ve managed to learn from my mistakes. I spend two weeks thinking and rethinking my design, creating my own original and custom piece. I then did my research and found the right tattoo artist for the job. Ribs are a tricky place. The result is a tattoo that I love and cherish not only because of the meaning behind it but how great it looks! The trend so far has continued with my latest tattoos.

If you haven’t been able to conclude what I’ve been trying to teach you during my little recap of tattoo fails I will bullet point it for you down below.

  • Tweak and re-tweak your design
  • Do your research: tattoo artist and shop

Also as a side note, you have to be prepared of what people might say and do. As annoying as this next sentence will sound; strangers, acquaintances, friends, family, co-workers, your pet…might have their own two cents to say about your tattoo. It’s frustrating and none of their business but unfortunately even though the times has changed – not everyone agrees with the art of tattoo. AND it’s completely okay. Everyone is different. That’s the great thing about mankind. We are all our own unique blend of cookie dough.

Source(s):

(1) https://en.wikipedia.org/wiki/Tattoo

Get inked or die naked…

woman-1209590

General Life Tips

How To Make A Long Distance Relationship Work

Relationships aren’t always easy. Its filled with great memories and pointless arguments. The other day my husband and I was arguing if the pasta in the container was gluten free or not. We went into great detail with references and we still couldn’t come to a conclusion. Onno still stands by the fact that it was gluten free pasta. He’s dead wrong in case you were wondering. We’ve been together for two years now and more than half of that time we spend apart with 10 000km between us. We weren’t even in the same country. Onno is born and bred in the Netherlands and I came out of a little hole in South Africa. After my VISA came to an end and I had no other choice but to go back home. There I  stayed for a year. Long distance relationships are ten times harder and you need to work double as hard. Doubts that you would never have in a normal relationship starts to pop up. Trust will go a long way.

  1. Stay in touch

This one probably sounds silly but you really need to stay in touch. Every morning send that lovely good morning message, update them throughout your day and then obviously never go to bed without a goodnight message. Include them in your day, tell them about the cat you saw or that weird person you saw on the train. You really need to put in the effort every day even if you both work 8 hours per day and nothing exciting happened..

     2.  Video call as much as possible

Really make it a habit to video call as much as possible. Seeing you loved one’s face can really make all the worlds of differences.

  1. Go on Dates

This probably sounds absolutely ridiculous considering I just mentioned there was 10 000km between us but hear me out. Oh the power of technology. We watched movies together which means we basically watch the exact same movie while Skype is on. We mute it and when we want to say something about the movie we signal the other one to pause. We did this at least twenty times. We also played games together (not as much though) which is basically the same concept as the movie date. You play the game and see who has the better score and etc. If I went to the beach with my family I would record a video. There was a lot of videos in general.

  1. Stay patient and talk about your feelings

As in any relationship you need to stay patient and open. Understand that there will be frustrations and the struggle will be real sometimes. Be completely open with your partner. Tell them when you’re having a bad day because you miss them more than anything in this world.

  1. Have that end goal

Having a date on when you will see each other again will make a massive difference. It’s something to look forward to and something that will make the distance feel a tiny bit smaller. Make it fun, plan what you’re going to do when you see each other again (after the welcome back cuddles obviously) and get that countdown going. The longest countdown we had in between seeing each other was 6 months.

It’s difficult but not impossible. If your love is true than it will work.

daisy-712892.jpg

Nutrition Tips

Going Gluten Free

The first subject I want to preach about in my nutrition tips section is something I’m very well rehearsed in. If the title wasn’t a dead ringer about the topic the next sentence will be a dead giveaway. So you want to go gluten free? I’m going to start of by getting technical and explaining a few things. Naturally with a help of a few well sourced websites.

*1 Gluten is a general name for the proteins found in wheat, rye, barley and triticale – a cross between wheat and rye. Gluten helps foods maintain their shape, acting as a glue that holds food together. Gluten can be found in many types of foods, even ones that would not be expected.*

There is three different reasons why someone would go gluten free: First number up is an immune disease called celiac. *2 Celiac disease is a serious autoimmune disorder that can occur in genetically predisposed people where the ingestion of gluten leads to damage in the small intestine. It is estimated to affect 1 in 100 people worldwide. When people with celiac disease eat gluten, their body mounts an immune response that attacks the small intestine. These attacks lead to damage on the villi, small fingerlike projections that line the small intestine, that promote nutrient absorption. When the villi get damaged, nutrients cannot be absorbed properly into the body. Celiac disease is hereditary, meaning that it runs in families.*

Secondly there is gluten intolerance or non-celiac wheat sensitivity. *3 People with non-celiac wheat sensitivity experience symptoms similar to those of celiac disease, which resolve when gluten is removed from the diet. However, they do not test positive for celiac disease.* So basically these individuals get a long list of unpleasant symptoms because of gluten in their diet and once they make the change they are as good as new.

And then the last runner up is just the simple gluten free diet. Recently more individuals  than ever identify themselves as gluten intolerant or celiac. This created quite a hype over a gluten free diet and what benefits it can hold for losing weight. It has caused the gluten protein to get quite a bad reputation and although I personally don’t care for the protein, if your body can digest and get the benefits from it than why cut it? Although I do recommend you read your label to see what else might be in your beloved pasta or bread.

Now that we’ve gotten that out of the way I can give you a few tips on how to go gluten free. You need to know that it’s pricey most of the time. So it will be near impossible to throw out all the products in your kitchen that might contain gluten and replace them with a gluten free options. I did this gradually, by starting with an almost complete gluten free diet with small amounts of gluten till I got the hang of it. You also need to know that gluten is in almost everything, products you won’t even think of. Always and I mean always read that label. You will become a professional at spotting the word gluten that I can promise you. The last tip I can give you is mostly for mental support. It’s very difficult to go gluten free especially if the choice is forced by a test result, so surround yourself with people in a similar situation. You’re going to need someone to complain and relate to when being gluten free is being a pain in your arse.

Best of luck!

I will post a blog about how I found out about my gluten sensitivity in the next few weeks. If you have any questions or just need a friend, you know where to find me.

Source(s):

(1) Read more at https://celiac.org/live-gluten-free/glutenfreediet/what-is-gluten/#TdMYcXbyZTmZ72Jr.99

(2) Read more at https://celiac.org/celiac-disease/understanding-celiac-disease-2/what-is-celiac-disease/#eXKXRYwI2Ew5CJ2h.99

(3) Read more at https://celiac.org/celiac-disease/understanding-celiac-disease-2/non-celiac-gluten-sensitivity-2/#ZDF4lwIS1esROTQ4.99