Category Archives: Daily Thought

Just start somewhere

Stop waiting for the perfect time…Whatever it is take the first step, and if you are afraid DO IT anyway.
Just Start Somewhere jpeg

Thought for the day…

Being fit is a way of life.jpg

Being a mommy…

Can anything EVER be as rewarding as being a mommy…I wake up daily with this song in my heart. Loving my little angel more and more every second that goes by. She is 10 months old and I can’t believe in less than 2 months we will celebrate her first year of life!

Kaylen

Did I ever really know what love is? Maybe a little, maybe not even at all. Until the day I gave birth to my beautiful princess girl. Being a mommy can be tough at times. It requires ALLOT of your time, patience, care and responsibility but nothing can ever be as rewarding. I believe there is times we feel like failures and times that we feel like super Moms, all apart of the wonderful journey of being a parent!

Yesterday my baby girl had a visit from her daddy, which in the end was the “Perfect me time” opportunity, to get things done that I don’t normally have time for! As I drove away from the house the only thing I could think of was my little “babsie” and how I miss her already. Is it normal or is it strange…

So what did I do in my “me time”…LOL

Image

Well first of all I’m proud to say I registered for the first time to be able to vote in the elections next year! Yes I know almost 28 and never voted before. Shy & Embarrassed to say the least but Oh well now I can 😉 and just “maybe’ my X will make a difference!

Then I decided to go to the mall to spoil myself with “something” ONLY to walk out with shopping bags filled with…what?? Clothes for my little one HAHAHA! Can you relate? Going to the shop for one thing walking out with 10 things but the 1 you initially went there for? I love buying beautiful things for her and to be honest I put her first every single time and will do so way before I put myself first! Ok ok, I did buy something 😉 a Nike short and training vest…

Can’t post it all but how cute is this:

First of all check out the Nike Shorts & T-Shirt – Isn’t it just adorable? As you know by now I love NIKE so believe she will to 😉 or that is what mommy will buy her haha! Then the LTD outfit next to it – The fabric is amazing.

Shopping

Then…with summer here I decided to buy her a swimming pool and she loves it. Its so cute.

Shopping

Then the not so fun part, or rather the more expensive part…It was time to upgrade the car seat and Oh boy this can get an expensive exercise! If things go on like this I might just apply for a second job and a third ;-)! BUT again seeing her smile and “appreciation” is priceless and once again every cent well spend!

She loves her F1 Car Seat that have 4 recline positions so from here she’s driving in style!

New Car Seat

Core of my message: You are the best mommy or daddy to your little one. Although things might be overwhelming at times and the ‘me times” limited we are what they have. You were blessed with a child, a cousin, a friend for a reason and maybe just a season. So appreciate the ones around you and see the personal reward in everything you do.

Once again a productive and fun-filled weekend. Every day holds in something new…Never take one day for granted. Appreciate every second of every moment. Time waits for no one. You are like a gardener planting the foundation seeds in your child’s life that will flourish one day at a time!

Pumpkin/Cashew Protein Mini Breads

Ingredients:

250ml Applesauce baby food

1 ½ Tsp Ground Ginger

2 Tsp Ground Cinnamon

1 Tsp Xylitol Sugar

½ Tsp Clove

1 Tsp Baking Soda

1 Tsp Baking Powder

½ Tsp Salt

2 Tsp Vanilla Essence

4 Large Egg Whites

+- 200g raw pumpkin or as much as you prefer (cook after measuring and then mix together)

2 Cups Oat Flour (Ground oats until like flour)

½ Cup Fat Free Milk

2 Scoops Vanilla Whey Protein

½ Cup Ground Cashew/Walnuts

Directions:

Preheat the oven to 180 degrees

Spray your baking tray (squares) with non-sticking spray

Combine dry ingredients and mix well, add baby food, raw pumpkin and Fat Free Milk together.

Spread the batter into your baking tray and bake for 25minutes. (Can be longer; test the middle of the mini bread to see if cooked right through)

12 Mini Bread

Inspired by Jamie Eason

 

 

Different intensities in cardio explained

What do you guys like to do for your medium intensity cardio?

There are a number of types of cardiovascular training which can help you meet your fitness goals. Each has its own advantages and disadvantages. Some types of training are better for advanced trainers while some are more appropriate for beginning trainers.

1. Low Intensity, Long Duration Cardio

This type of training involves intensities of around 40 to 60% of Maximum Heart Rate. It is basically something slow, easy, continuous and long (over 40 minutes). This can be walking, cycling, jogging, etc. You should be able to converse comfortably while doing it (called the talk test). This type of training is good for people just getting started with cardio work. It is reasonably good for fat loss, especially in very obese people. It is also the least demanding form of aerobic training.

2. Medium Intensity, Medium Duration Cardio

This involves aerobic work done at around 70% of max HR. It is harder, therefore it cannot be done for as long, usually between 20 to 40 minutes. This is the next step up from the low intensity work. This type of training can be used for fat loss and for increasing aerobic capacity. It is characterized by the beginning of heavy breathing but not so much that you are soon out of breath and must stop.

3. High Intensity, Short Duration Cardio

This version of aerobic work is done at around 80 to 85% of HR max. That point, at 85% of your HR max, is generally considered to be the Anaerobic Threshold, though this can vary depending on genetics and fitness level. This is a very demanding form of training. It is done for between 5 to 20 minutes generally, depending on fitness level and intensity.

4. Aerobic Interval Training

The first way of doing aerobic interval training involves doing a period of moderate to high intensity aerobic work, alternating with a period of rest of low intensity work, e.g. 3 minutes of fast running then 1 minute of slow walking, repeated 4 times. You can vary the intervals and intensities to your liking, e.g. 10 minutes of moderate work, 2 minutes easy, 1 minute hard, or perhaps 5 minutes hard, 5 minutes easy. The key is variation during the work while not working so hard that you must stop completely.

5. Anaerobic Interval Training

This type of training involves going hard for short periods of time then resting for equal or longer periods of time. It is done at intensities of 85 to 100% of your HR max.

Here is an example of how it works: sprint as hard as you can for 30 seconds, walk for 30 seconds, sprint 30 seconds, walk 30 seconds, etc. Repeat 3 to 6 times depending on fitness level.

6. Fartlek Training

Translated from Swedish, this means speed play.

Basically, you mix up all of the above types of training together into one session. You might run for 10 minutes, sprint for 30 seconds, walk for 2 minutes, run fast for 2 minutes, jog slowly for 5 minutes then sprint again. It is a good way to work through the entire intensity spectrum as well as to prevent boredom.

7. Circuit Training

Circuit training is basically aerobic weight training. Set up a number of stations with a variety of exercises that work the entire body, e.g. bench, curls, pulldowns, leg curls, etc.

Use a fairly light weight that you can lift without going to failure for a preset period of time. You will do each exercise continuously for a specified time interval, e.g. 1 minute at each station and go through the cycle 1 to 3 times. You can mix in treadmill work, skipping, cycling, etc. to add variety. It is a reasonably good way to do aerobic work and weight training work at the same time.

It also has the advantage of working the entire body instead of just the legs as most forms of aerobic training do.

8. Tabata Method

This is a very intense type of interval training that involves short, VERY high intensity work periods with very short rest periods. An example of this would be sprinting (about 90 to 95% of all-out) for 15 seconds then resting for 5 seconds then doing it again.

The Tabata Method can be done with any type of cardio activity and can also be done with weight training as well.

Be firmly planted…

Psalm 1:3

And he shall be like a tree firmly planted [and tended] by the streams of water, ready to bring forth its fruit in its season; its leaf also shall not fade or wither; and everything he does shall prosper [and come to maturity].

Monday: 5 September 2011

Hi all, first of all welcome to a new week…Hope everyone had a refreshing weekend and that you are ready for the week to come. Let us be focused, encouraged and strong.

Here is a thought for the day:

When there is a lack of encouragement it leads to depression, despair, failure and separation, and this prevent people from reaching their potential in life. We all need encouragement, and I emphasize that simple encouragement is one of the most important ways we have to begin a love-revolution in our society. “Joyce Meyer”

Proverbs 28:1 Amplified Bible (AMP)

1THE WICKED flee when no man pursues them, but the [uncompromisingly] righteous are bold as a lion.

Wanneer daar ‘n gebrek aan aanmoediging is, lei dit to depressie, wanhoop, mislukking en skeiding, en dit verhoed dat mense hul potensiaal in die lewe bereik. Ons het almal bemoediging nodig, en ek beklemtoon dat eenvoudige aanmoediging een van die belangrikste maniere is waarop ons ‘n Liefde-revolusie in ons samelewing begin. “Joyce Meyer”

Spreuke 28:1
Die goddelose hardloop weg al jaag niemand hom nie; die regverdiges het die moed van ‘n leeu.

Be there for one another, encourage each other and motivate each other where you can. We all come to a point sometimes where we feel slightly discouraged or overloaded with all the responsibilities we face on a daily basis. When things get tough turn to God. He is there for you 101% every step of the way.

Have a wonderful week and if there is anything post a comment and I will get back to you!

Gedagte vir die dag / Thought for the day…

Die Here sal ons altyd lei en selfs in droe tye verkwik. Hy maak ons sterk en ons lewe sal soos ‘n tuin met volop water wees. Dit alles sal gebeur as ons help om geregtigheid aan die verdruktes te laat geskied. “ Joyce Meyer”

‘n Dankbare hart wys die Here dat ons gereed is vir ‘n nuwe vlak van seening. Danksegging is deel van die leefstyl van iemand wat God werklik loof en aanbid.

Jesaja 58:11

Die Here sal jou altyddeur lei; selfs in dor streke sal Hy in jou behoeftes voorsien. Hy sal jou sterk maak.

Isaiah 58:11

New International Version (NIV)

The LORD will guide you always; he will satisfy your needs in a sun-scorched land and will strengthen your frame. You will be like a well-watered garden, like a spring whose waters never fail.

Note:

The Lord will ALWAYS be there for you and me no matter how bad a situation may look like. Put your faith, trust and confidence in Him. Let your life be like a fountain overflowing with water to others. Be a blessing to others!

Gedagte vir die dag / Thought for the day…

“Ek geniet dit baie om saam met mense te wees wat geen druk op my plaas om volmaak te wees nie. God het ons onvoorwaardelik lief. Dit beteken Hy aanvaar ons net soos ons is en wil ons help om te word wat ons kan wees”.  Joyce Meyer

1 Tessalonisense 5:10-11

10Hy het ter wille van ons gesterwe, sodat ons, of ons by sy koms nog lewe of reeds dood is, saam met Hom kan lewe.

11Praat mekaar moed in en versterk mekaar dan met hierdie woorde, soos julle trouens reeds doen.

1 Thessalonians 5:10-11

Amplified Bible (AMP)

10Who died for us so that whether we are still alive or are dead [at Christ’s appearing], we might live together with Him and share His life.

11Therefore encourage (admonish, exhort) one another and edify (strengthen and build up) one another, just as you are doing.

Note:

Don’t be too hard or critical on yourself. Always remember God accepts us JUST the way we are! No matter what or how insecure we may sometimes feel. Turn to Him and ask Him to restore your self esteem, confidence and to help you to reach your full potential. Nothing but nothing can come close to His unconditional love.  Have a wonderful day and stay strong with a healthy lifestyle…

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