For those of you who may not know this, the Kurly Kichana girls are fitness enthusiasts (and that's an understatement if I ever heard one). We appreciate the reward of an all out cardiovascular workout or a sweaty resistance training session - there is nothing quite like that endorphine kick.
Working out regularly has become a way of life for us now. It's not just about shedding off that stubborn 5Kgs, or trying to fit into a December-at-the-Coast-Bikini; it's a long term commitment based on living healthy and being in the best shape for your body type. I need not outline the long term benefits of an active lifestyle and a healthy diet, in any case they are too numerous to mention.
Red Pill, Blue Pill
Let me start by saying that it all begins with a simple decision - think Neo (The Matrix) - you either take the blue pill or the red pill, there is no turning back. Even if you do revert to your former lax lifestyle, you will never be the same knowing what you have given up. This choice will determine the level of sacrifice you are willing to put in to your new lifestyle. Today we want to give you a few tips and pointers on how you can blend in working out into your already busy lifestyle and achieve some of your personal goals.
The Balancing Act
Between blogging, managing our careers, hair consultations, relationships and simply living, we try our best to dedicate a minimum of 1 and a half hours to working out, 5 days a week. Are you a morning person or would you rather sweat it out in the evening after work/ school? Whatever your preference, have your life fit into your new workout regimen - not the other way around!
We often cite excuses that keep us away from the gym or from popping in a workout DVD; stop the excuses and mentally train yourself to work around a set schedule that runs like clockwork. If you know your regular workout hour is 7.30PM on a given Wednesday for instance, and a hot guy asks you out on a date set for that day, tell him to make it 8.30PM, or preferably to take a rain-check. NO COMPROMISES! Take this time as something selfish that you are doing for yourself. Out of the 24hours in a given day, dedicate the required 30min, 1 hour or more to (insert your name here); you are your star player, treat yourself as such.
Have a Buddy
Nyachomba has my back and I have hers. During our sleep overs, we usually work out together; it makes all the difference! We push each other through our grunts, sighs and laughs and in the end we exchange hi-fives and chest bumps like we won a freaking tournament... Sure feels like it! My point is, having someone to keep you in check can and will help you achieve your personal goals. It can take a single phone call to get me out of bed and into my trainers (albeit begrudgingly). Friends don't let friends not work out.
Set Realistic Goals and Reward Yourself Accordingly
Don't set yourself up for failure and disappointment by going hard upon the onset of your commitment to working out. For the low-down on how to avoid the pitfalls and to stay motivated, have a read on this post and get on the right path. Once you get into the swing of things, the fun begins! For some of us, working out comes with a reward system that can keep us fueled and keen to carry on to be harder, faster, better and stronger. Here's the trick though, don't base your milestones on factors such as the amount of weight or inches lost in a given period. Instead set your goals to be in terms of workout achievements such as; the completion of a weeks worth of working out, a month, or after running a marathon - you get the gist right? I love to buy myself new workout gear! I have my eyes set on a new pair of Nike running shoes... watch this space.
Music Makes You Lose Control
It's a fact, music can improve exercise performance by a considerable margin. Create a playlist, load up your Mp3 player and do your thing. Personally, I can't run without my iPod, this is extremely sad, alas tis true. My music of choice for my runs or spin sessions is, and always will be DUBSTEP! Passers by usually turn and stare as I run past them poker-faced, fist pumping to the bass drop and trying to bump my head. It's all very ungraceful but I love it.
Eat Right
We have a tendency to associate food as the antithesis of health and fitness. I've said it once and I'll say it again. Ya'll need to eat and eat well.
Write it Down and Take Pictures
Keep a virtual or physical journal to track your progress. This is a sure shot way to keep you at it and motivated. Be mindful of your extraneous progress by jotting down the distance you run as well as the duration, try and improve as time goes. It is also extremely integral to track you number of reps and weights used (resistance training) from the onset of your regimen. This is the only way to ensure you are truly working towards a goal. By this you can guess that I prefer to work out with a strict regimen. I am not one for winging it in the gym or at home, but I say, to each his own.
Sample Workout Plan: Nyachomba - No gym membership,mainly use workout videos and home equipment
| Day | Morning | Evening |
| MONDAY | HIIT 15 + Stretch 10 | 30 day shred |
| TUESDAY | Fire 30 | 30 day shred and 20 min Run |
| WEDNESDAY | Fire 45 EZ | 30 day shred |
| THURSDAY | Yoga 45mins | 30 day shred and 20 min Run |
| FRIDAY | Fire 55 | 30 day shred and 20 min Run |
| SATURDAY | Fire 30 | 30 day shred |
| SUNDAY | 30 day shred | Rest |
Sample Workout Plan: Mary - Gym membership ( alternates between home workouts and the gym)
Home Workout - P90X
Gym Workout - see below
Monday - Full Body Routine (series 1)
Full Body
Exercise Sets Reps
45 Degree Leg Press 3 20
Seated Row 3 20
Chest Dip 2 15-20
Machine Shoulder Press 2 20
Cable Curl 2 20
Tricep Extension 2 20
Hover 3 1 minute
Tuesday - Full Body Routine (series 2)
Full Body
Exercise Sets Reps
Smith Machine Squat 3 20
Seated calf Raise 2 25
Lat Pull Down 3 20
Dumbbell Flys 3 20
Tricep Kickback 2 20
Standing Dumbbell Curl 2 20
Decline Sit Ups 2 MAX
Wednesday: Rest
Thursday - Full Body Routine (series 3)
Full Body
Exercise Sets Reps
Dumbbell Lunge 4 10 each leg
Wide Grip Pull Up 3 MAX
Barbell Bench Press 3 15-20
Standing Barbell Curl 3 15-20
Tricep Bench Dip 3 15
Horizontal Leg Raise 2 MAX
Friday, Saturday and Sunday: Rest Days
Workouts to try (links)
