Tuesday, 11 October 2016

Stress management

Stress management

Stress is a feeling of being too much under emotional or physical pressure.
Pressure turns into stress when you feel unable to cope. It can occur in specific situation or even over a period of time. Stress is inevitable. We all experience it. Our stressors are different, as are our techniques for dealing with it. Most people deal with stress without thinking of it. They may talk a problem out or go for a jog.

Stress is a part of life and can be a component of our success. If you are too complacent about a situation, it may never  drive you to change it. However, most can be detrimental to your health and quality of life.
" Stress is very often a root of many people's problems, whether they recognize it or not," according to Paul Chek.

If you look at the Figure below, you can see how stress can lead to not just a problem in one organ, but how it can manifest itself through the entire body.

Relaxation technique for stress management

> Lie down on your back with your legs slightly apart and your arm a few centimeters away from your body.
> Softly close your eyes.
> Focus your attention on your breathing.
> Take several deep breaths, calming your body with each breath.
> Breathe in deeply and then let your breath out fully, exhaling until you cannot exhale any more.
> Count your breaths and say the number of the breath mentally as you let it out ( this helps you stay in the moment)
> Perform this breathing technique until you feel calm and relaxed

Sizwe Gumede is a full time Personal Trainer and a yoga teacher with over 10 years of experience. He works with males and females over the age of 45 who want to 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.  

Thursday, 15 September 2016

Herbalife Nutrition

How I got involved with Herbalife Nutrition

I was introduced by a friend and a colleague who is also a certified Personal Trainer. Amy Da Silva became a herbalife distributor  to help her clients with nutrition after realizing that exercise alone is not enough for clients who want to lose weight and transform their bodies.

At the time when she introduced me I was using other nutrition programs. Nutrition programs that are South African and convenient.

What caught my attention is how the company started and operates.
 Herbalife was started by Mark Hughes who lost his mother at the age of 18 from diet pills. He started the company to assist people with safe nutritional programs to help them avoid taking the unsafe route that his mother had taken.

When I started using Herbalife meal my stomach felt better compared to when I was using other meals. I am never bloated anymore and feel great overall.

Herbalife is all about quality.It started the year I was born ( 1981) and they are one of the biggest nutrition companies in the world. They control the ingredients from where they are farmed, packaging  and transportation of the products from California to over 90 countries in the world.

 I don't just feel great from using Herbalife nutritional products but I also get to live my purpose; which is to help people with nutrition, health, fitness and better quality of life. I am experiencing better results with clients and my personal health and fitness since I have incorporated Herbalife Nutrition to my Yoga and fitness programs.


Sizwe Gumede is a fulltime 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.  

Friday, 26 August 2016


As a runner at school I became slightly under weight and lost my self-confidence. That is when I decided to join the gym and build some muscles. After 2 year of gym I became a completely different person and I had more self-confidence. When I started college I automatically became 1 of the popular kids in college because of the self confidence that I had build. My plan was to get a degree in Marketing and business management.

I passed my first year and got my Diploma. When I was busy with my second year, I was approached to enter a Mr and Miss Damelin by the organizers of the contest. I did very well and made the top 5.That is just something that I would have never even considered doing when I was in high school. After the competition, I looked back to what had gotten me there and it was gym with a help of a personal trainer. I was inspired to become a personal trainer, so I stopped studying marketing and study Personal training course. My main goal was to help people who were in a similar position that I was in before I started exercising (low self-confidence) because of body image issues.

When I became a Personal Trainer, one of my colleagues (Tanse Leisher) who was in his late fifties and an experienced Personal Trainer, who became a friend and a mentor to me. “He told me I look great but my posture was terrible." Throughout my training career I focused mainly on training the front muscles which is what 1 sees when standing in front of the mirror. I neglected most of the back muscles that is how I ended up with a round spine. I started doing research on exercises for posture correction and discovered yoga.  I started practicing yoga mainly for my posture correction. After practicing yoga for few months I started noticing the difference; I was calm and had improved posture.

Exercise had helped me with self-confidence, it had also made me short tempered and aggressive which I did not like. After a few months of yoga that changed. I was not aggressive anymore, more tolerant and a better person. I decided to study a Yoga course and started teaching it.

This is how I became a Personal Trainer and a Yoga teacher.

Over the years' I have evolved into working  with male and female over the age of 45;  helping them with stress management, stay fit as they age, have less or no musculoskeletal pain, have good quality sleep, improve their quality of life and feel great about themselves.

My Current Goal

Is to impact 1000000 lives, get all your friends and family who might benefit from my knowledge to subscribe to the mailing list at www.sizwepersonaltraining.com

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 to-www.sizwepersonaltraining.com/shop

Dedicated to your fitness