Your Fitness Bucket List

You might be someone who has their fitness goals printed, laminated and stuck to your bedroom wall or you may be keeping those goals hidden in the closet. Either way, we all love a bucket list, and this should be no exception when it comes to having a fitness bucket list!

Having a fitness bucket list is a great way to kickstart your motivation, keep yourself motivated and re-motivate yourself if you fall into a slump. It’s the thrill of setting big goals, having challenges and getting to tick them off the list. Satisfaction!

Maybe you’ve already made a start to your bucket list or maybe you are needing a little boost with where to start. Don’t worry, we have your back.

Starting small

  • Do a 30-day push-up challenge. A reasonable and realistic start!
  • Run a 10k. A classic goal for those wanting to get into running. Start gradually and increase mileage by no more than 10% from the previous week.
  • Master 3 yoga poses. Yoga is great for stretching, good posture and improving stress levels. Three good balancing poses include: warrior III, crow and handstand.

Staying Practical

  • Do some form of exercise every day for at least 30 minutes.
  • Follow a circuit workout.
  • Try CrossFit. This is a mix of aerobic exercises, body weight exercises, gymnastics and weight lifting.

Focusing on Endurance

  • Sprint Triathlon. This requires you to perform at a high level across three different sports; swimming, cycling and running.
  • Six-minute mile. Many people can run a sub-seven minute mile; the real indicator of fitness comes in shaving off that last minute.
  • One-mile open water swim. Ever heard of the Midmar mile? Now’s your time!

Focusing on Adventure

  • Hike a cross-country trail. A long hike can be a life changing experience as it is a chance to connect with nature, brave the wild and disconnect from the modern world.
  • Climb a mountain. Whether it’s a trip to the berg or summiting a mountain, it’s an amazing experience but remember to practice all safety measures and be in the right physical condition for it.
  • Martial Arts training. This is for the hardcore out there. It has a powerful physical and mental effect.

Have we gotten those fitness creative ideas flowing yet? Depending on your lifestyle and personal goals, you can customise your fitness bucket list accordingly. Just be sure to keep it realistic and ease into it!

THE COMRADES DREAM – Mncedisi Dlova

Dreaming of running the Comrades Marathon is not uncommon for someone with a running or other sporting background.

Dreaming of it for the first time as a 53 year old without any running history and only a distant interest in social soccer is something totally different.

In this book Mncedisi shares an enlightening and motivational journey to accomplishing just that dream.

In an easy read story the author takes readers back to his youth in the rural village of Ngxakaza, 4km from Dutywa. Tough upbringings are pertinent in sport and the strict influence of his grandmother, Nobandla, is a thread through his story and the pursuit of his dream – A Comrades medal.

“A dream not pursued remains a wish, and a wish can turn to regret if not acted upon” he states.

Dlova would be 54 when he arrived at the day when his dream would be fulfilled. He would have to traverse the hills between the City Hall in Pietermaritzburg and the impressive Moses Mabhida Stadium in Durban to do so. He had however, already seen it all in his dream.

A pharmacist by profession there would be few short cuts in preparation, few actions left strictly to chance on this journey.

The storyline takes readers through the early agony of running, finding his own inner strengths and of locating fellow travellers in Mthatha who could  make the training more bearable.

Cheetahs is a formidable club based in Mthatha and they would be the glue that cemented the dream, the reality of what it would take and the camaraderie and inspiration that would lift Dlova whenever he required that little bit extra.

A first half marathon in 2016 set up the “not interested in running or sport generally” citizen of the world to pursue a new lifestyle.

The half marathon led to 42.2km marathons and then ultra marathons in pursuit of a readiness to tackle Comrades.

The dream was realised on 10 June 2018 when Dlova entered a crowded, lively stadium to finish the 90 plus kilometres and claim a bronze medal for a sub 10-hour journey. The final cut off is 12 hours.

It is a wonderful story filled with inspiration for absolutely anyone.

This is not a book about how to train. It is book about how all can overcome obstacles to realise a dream, regardless from which sphere of life the dream might emanate.

TAKKIE TALK parkrun-golf

Few sporting folk would rush to suggest there is any correlation between distance running and golf, save to say that many golf courses offer ideal training terrain.

Indeed in days past when security issues were of a lesser concern and golf courses were readily open and available, groups of some of the finest runners ever produced in this province would use the hills of a course for both strength and speed training.

The relationship between golf course and runner is once again growing stronger, albeit in a more organised and controlled fashion.

South Africa sadly does not have nearly enough parks, as is the case in the United Kingdom for instance, but we do have the most beautiful beaches, wine farms, game ranches and parks and yes golf courses.

Along comes parkrun, one of the fastest growing sporting cultures the world has ever experienced.

In the Eastern Cape there are, or soon will be, many a parkun hosted at a Golf Club. The first was at the magnificent St Francis Links, which has been a huge success and has attracted in excess of 2700 registrations as a home parkrun and have had many thousands of visitors over the six years of its existence.

Stutterheim Country Club has well over a thousand parkrunners, Komani at the Queenstown Golf Club host 2300, King Williams Town are on close to 2000 and then there is a new one, launched just three weeks ago at Kei Mouth and two attached to Mashie Golf courses at iMonti (Cambridge Club) and Python Park.

Each week these venues benefit from the presence of hundreds of parkrunners, who in turn have the luxury of safe, country style running to enjoy.

The latest parkrun-golfing fraternity to team up is in Mthatha. It has not launched yet, but we visited to recce the facilitates and proposed route on Tuesday and it is going to be a winner. A winner for the golf club and a winner for the people of one of South Africa’s busiest cities. They are crying out for recreational opportunities.

The golf course, close to the commercial centre is absolutely beautiful with a tranquillity that most runners long for.

Mthatha has produced many outstanding international athletes. The golf course itself is one of the five oldest in South Africa and has been declared a heritage site.

Could it uncover still more running talent at a parkrun on the edges of its fairways?  I believe so.

It costs nothing to participate in a parkrun, but the participants do eat breakfast, drink tea or coffee and are part of a 1,045,500 South African community, many of whom travel. The tourism spin off speaks for itself.

Having lived on the boundary of a golf course in Gonubie for over 15 years I have an idea of how convenient it is from a running point of view. Upon moving away it became blatantly obvious what a motivating factor the greenery, the sea views and the silence and solitude offered daily.

How to Survive Cheat Eating

Let’s be honest, it’s a lot more ‘fun’ gaining weight than losing it. But it’s not as enjoyable when you step onto the scale and realise you had a tad too much fun with food. Trying to stay healthy and in shape is not about starving yourself or never enjoying those ‘cheat’ meals you love but rather about moderation and balance. Giving yourself just 3 cheat days a week is enough to impact your gut health as badly as a consistent diet of junk food and even those of us with the willpower of steel still fall prey to the ‘splurge’ every now and again. Here are some tips to help you keep control of the munchies.

  1. Keep Calm

We have all been ‘there’ and by there, I mean, when one cheat snack has snowballed into a cheat weekend and all control is lost. Don’t freak out-yet. If you have been sticking to your healthy diet well up until then and continue to do so 90% of the time, then the odd out-of-control cheat food session is not going to have huge ramifications. A good place to start is keeping a food diary where you track your meals. This way you will feel in control and may be surprised to see how easy it is to skip meals or grab a quick refined-sugar snack.

1.Change your Mindset

A lot of the time we make ourselves feel guilty by using phrases like, ‘I can’t eat that’ and ‘it’s my cheat day’ because they create a negative connotation. Focus less on the words and their meanings and more on consciously enjoying that cheat food you really love. For example, if pizza is your thing, then have a slice and relish in it. If you feel guilty while eating it then where is the enjoyment? Plus, you may end up falling prey to the guilt and overindulging.

2. Don’t Give up

Often when people have decided on a traditional ‘cheat’ day, they adopt the all-or-nothing mentality where they think, ‘I might as well throw in a slab of chocolate and some speckled eggs seeing as though I’m eating a pizza tonight’, thinking it won’t make much difference. But throwing in the towel on your whole day does a lot more damage than what one bad meal would. Allow yourself to eat what you really want in that moment and then continue with your normal, healthier eating pattern.

3. Detox

Although there isn’t much you can do to reverse the damage of a cheat meal, you can still make some healthy food choices to get you back on the right track and help reset your body. Broccoli is rich in glucoraphanin which helps powers your body’s own detoxification pathways. Water and potassium-rich foods like avocado, bananas and dark leafy greens, can help balance sodium levels in the body and reduce bloating. Probiotic-rich foods like yogurt and kimchi offset the damage done to your digestive tract.

There is nothing wrong with enjoying moments of indulgence in some of your favourite foods- YOLO right? – as long as you are keeping it in moderation and not a regular occurrence. Don’t beat yourself up if you have a moment of weakness; just continue to make healthy food choices and stay active. Remember, it’s about a healthy mind and body!

What are your favourite cheat foods?

How to Properly Warm-Up for a Workout

Life gets busy so it’s tempting to skip the warm-up and get going but this is setting your body up to be both less efficient and at risk of injury. The aim of a warm-up should be to loosen and heat up the body. Plus, it gets you mentally prepared too.

Static vs Dynamic warm-ups

Static stretching is exactly how it sounds and involves stretching different muscle groups while standing on the same spot. Just doing static stretching before a workout can actually overextend your muscles and potentially rob them of the power and strength needed for the workout session. It’s best to leave the static stuff to the cool down session at the end. That’s right, you should also be cooling down!

Dynamic warm-ups are winners because they serve to get all the joints moving at the same time, working together while taking the body through progressive movements. This helps to loosen and stretch the muscles. Think of it like pregaming your muscles, improving blood circulation and activating your central nervous system. Dynamic warm-ups prime your body for maximum joint and muscle flexibility, so you can get maximum results out of your workout!

Getting started

Depending on your fitness level and the goal of your workout, warm-ups will vary. As a starting point, here are a few basic goals that accommodate every workout.

1. Loosen up

Prep your body for exercise with mobility movements by grabbing a foam roller. Start by rolling your back, then hit sections of your legs, glute and hip flexors.

2. Increase your heart rate

This gets the blood pumping and would be taking a jog, slow row or low resistance pedal on a bike. The key is that you are still able to talk comfortably while doing it otherwise you are pushing too hard.

3. Get dynamic

Remember, this involves continuous movements through the stretches. For instance, you can make big arm circles in both directions, kick your legs forward or touch your toes and reach up to the sky, do some punches, kicks and high knees and so on. There is no limit to the variety of warm-up moves that can get you ready for action. The ones listed here cover the basics, so you may feel that you’d like to build on them or mix it up a bit with options like jump ropes, lunges, push ups or spider man steps. Get your limbs moving and get creative!

4. Ease into the workout

The idea here is to warm-up with the planned workout session in mind. You are essentially moving through the workout at a lower intensity. If you are planning a hard run, warm-up with a few technique drills. If you plan on doing back squats, start with bodyweight squats or an empty bar. These low intensity movements will assist with preparing your body for action and working on muscle memory.

Warming up is a very important start to any workout. It ensures that you don’t injure yourself while training and helps you focus on how to do exercises correctly. Find an enjoyable warm-up and remember to listen to your body’s cues. Don’t forget to cool down afterwards!