Wednesday, 24 August 2016



Why is it so important to stay hydrated?
Water is your body's principal chemical component and makes up about 60 percent of your body weight. Every system in your body depends on water.
Whether you’re a serious athlete or a recreational exerciser, it’s important to make sure you get the right amount of water before, during, and after exercise. Water regulates your body temperature and lubricates your joints. It also helps transport nutrients to give you energy and keep you healthy. If you’re not properly hydrated, your body can’t perform at its highest level. You may experience fatigue, muscle cramps, dizziness, or more serious symptoms.
A simple way to make sure you’re staying properly hydrated is to check your urine. If your urine is consistently colourless or light yellow, you are most likely staying well hydrated. Dark yellow urine is a sign of dehydration.

How much water do you need?
Every day you lose water through your breath, perspiration, urine and bowel movements. For your body to function properly, you must replenish its water supply by consuming beverages and foods that contain water.
I drink 3 % of my body weight in litres
My body weight is 65 KG
Calculation- 65 X 3% = 1.95 litrs

Water needs also depend on many factors, including your health, how active you and where you live.

Sizwe Gumede is a full-time Personal Trainer and a yoga teacher with over 10 years of experience. He works mainly with males and females over the age of 45 who want to decrease or manage stress levels, Stay  fit as they age, have less or no musculoskeletal pain, have good quality sleep, improve the quality of their lives and feel great about themselves.

Saturday, 20 August 2016



If you have tight hamstring muscles (the hamstring is the muscle that run through the back of each thigh), you could wind up suffering from lower back pain.
Tight hamstrings reduce the mobility of your pelvis, which in turn may increase strain and pressure on your lower back. Your hamstring muscles will better support your back and pelvis while you move if the muscles are strong and flexible.

Investing a few seconds of your life every day strengthening and stretching your hamstring will save your from lower back pain or may help you relive lower back pain if you are already suffering from it.

How to perform: sit up as straight as you can on a stable chair, bending from your hips reach forward with your hands for your knees, shins or tones. Keep a straight back, point your feet up and relax your shoulders. Breathe through your nostrils while you hold the potion for 20 to 30 seconds.

Flexible hamstring muscles can benefit the overall health of your body.

Remember the more your practice the more you will enjoy the benefits.

Dedicated to you fitness,


Saturday, 6 August 2016

Tone your arms


Do you have a busy schedule and cannot get to gym. Here is a tip of how to get and stay fit in the comfort of your home or hotel room.

Note: Please consult with your doctor before starting a new exercise program

Purpose: Tone and strengthen triceps

How to perform: Start with elbows at a 90 degree angle, breathe in and as you breathe out pull the band and make your elbows straight. Return back to the starting position and repeat the movement 10 times 

Drink water to stay hydrated while exercising
You can do less than 10 repetitions if you are not fit enough to do 10
You may progress to doing each exercise 2 to 3 times once you are fit enough
Exercise first thing in the morning if possible
Do not continue with an exercise if you feel pain
Enjoy and get fit                            

To purchase a complete resistance band fitness program go

Dedicated to your fitness