Moving in to winter, it’s the season when bacteria and viruses are all over the place, as has been for the last 2 years… Any room you walk in is a potential disaster. Everyone’s immune system is at its lowest level due to Covid-19 exhaustion among other things, so taking care of ourselves is mandatory in these difficult times.

Raising immunity is essential right now. It’s not easy to do it, but you must dedicate yourself and take some action to make sure you’re as safe as possible. It’s not enough to wear a mask in public areas; you need to raise your immunity and be sure that you’re safe. Raising immunity means boosting your body’s capability to battle off viruses and bacteria and stay safe. It may not be easy for some, but everyone is able to make an effort to keep safe. Let’s have a look at a few essentials that can help your immune system become stronger.

1. exercise regularly

Athletes seldom get sick. Professional athletes compete and train under all kinds of weather conditions, and they cannot afford to get the flu, as their training and time will take a knock. So they ensure that they do everything they can do keep their immune system healthy and on top of things. Exercising or just regular movement helps to keep your body fit and healthy, ensuring your heart is healthy and able to do its job optimally. Exercise also helps keep things like heart/lung disease, blood pressure etc. at bay. Moving is great for your lungs and breathe and by keeping fit, it helps with many other tasks and things we need to do as part of daily life.

2. Drink a lot of water daily

To help dispose of toxins from your body and to keep the body hydrated, you need to drink a lot of water. When you exercise, you sweat, and that’s the bodies process to get rid of the toxins as well as its way to keep you cool. You need to have enough water in your body for the process of sweating to be possible, otherwise you risk becoming de hydrated for example. This in turn can lead to other more serious issues or sicknesses.

3. Use supplements and vitamins to boost the immune system

In the healthcare market, you’ll find tons of medicaments, solutions, vitamins, supplements, and all kinds of things made to help your health. Among them, you’ll find many that are made for helping your immune system battle off infections, viruses, and bacteria. Certain vitamins such as vitamin c can be great, but as always try to ensure you are eating plenty of fresh fruit and vegetables before anything else.

Tons of different vitamins or supplements are available, and you need to choose what will work best for you. Places like Nutralife could be a good place to start., where you’ll find vitamins and food supplements that you can take daily, and can help your body be as strong as possible. Make sure to do your research first into whatever you choose to take, to ensure it will be effective and is indeed what you need.

4. Spend more time laughing and enjoying yourself

It has been proven that stress affects all your internal organs as well as your mind. It may sound strange, but when you’re under stress, and your mind is affected by a particular external situation, your mind signals to your internal organs to slow down in a sense. When this happens, your immune system can also slow down, and every intruder inside your body starts building its strength. We have many bacteria and viruses living inside of us, but their strength is low, and they may not be capable of hurting us because our immunity suppresses their activity. Once our immunity is compromised, they grow, and infections appear out of nowhere. At least that’s what it looks like for us.

To combat this, and keep your health and wellbeing up try to spend quality with close family and friends. Ensure the time is full of smiles and laughter and try to do more things that you love doing. Meditation and yoga are also good ways to combat stress and keep your centered, focused and calm as well provide useful resources on managing stressful situations.

5. Have often walks in nature and breathe fresh air

Another essential thing for your overall health is fresh and clean air. We have too much pollution in cities, and we hardly breathe in quality clean air that our bodies need. Going on frequent walks in nature helps you to recover and is great for escaping the constant stress of work and social media. Simultaneously, you’re doing a little exercise without even thinking about it. Doing it is also great for your mind because it lowers the stress and fills you with serotonin, a hormone essential for raising happiness and lowering stress levels.

Conclusion

If you manage to combine all these points mentioned above, you can be sure that you’ll keep your body, mind and immune system healthy and strong. Combine all these with a healthy diet, and you’ll surely be invincible to viruses and bacteria.

It may sound like too much work for some people, but the best way to approach it is incrementally. Start with one point and make it part of your life and slowly build onto that until it becomes a habit and a way of life.

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Audiences are hungry for more interactive content through different devices than ever before, and social media is now an essential component of any marketing campaign. The pace at which social media has evolved is unrivalled.

Social media is fully integrated into our everyday lives in today’s world. Various players in many industries have adopted a range of digital branding service strategies for social media. With so much information available online, it’s critical to place your fitness business correctly on social media.

The pandemic of the coronavirus has resulted in a major rise in social media use, with customers turning to social media to keep in touch during this difficult period. If you’re serious about growing your fitness company, this is certainly something to look into. If you need help you can always find an agency such as Orange Label Advertising if you want to bring your fitness branding to the next level. We’ll go over how to choose some of the right strategies to boost your brand’s growth. 

How Has The Pandemic Impacted Social Media Marketing?

The coronavirus pandemic has had a significant impact on many industries and continues to influence consumer behavior. In recent months, many consumers have relied on social media for updates from companies and brands. Engagement on social media skyrocketed in the final stages of the pandemic, compared to normal consumption rates. 

Users seemed to be more receptive to social advertisements. This is particularly true in countries where security is tighter. The cost of social ads has decreased as the usage of social media sites has grown. Many companies took advantage of the opportunity, which resulted in more cost-effective marketing strategies and less competition. 

During a crisis, consumers expect brands to exchange important messages and contact. Now is not the time to be still or quiet. While it’s natural to feel anxious, it’s critical to preserve consumer confidence and transparency. People are yearning for social contact and a sense of belonging. 

Following the crisis, companies’ social media content from all sectors would be more relevant than ever. Your digital strategy is extremely beneficial. Businesses that come across as genuine, truthful, and compassionate will continue to win the hearts and minds of customers.

Best Tips On Social Media Marketing Services For Your Fitness Industry

Social Broadcasting

Most social media users, according to surveys, tend to watch live video content over regular posts. With a large demand for live video, social broadcasting is exploding. This is an environment where fitness marketing has a lot of potential. You will reach a global audience with your marketing campaign and communicate with your members through a common passion and interest. 

Fitness brands are going live to drive content to their members on sites like Twitter, Facebook, and Instagram, where they have the choice to do so. Consumers will watch the action unfold live from anywhere on the planet. You will go live and hold conversations about exercises, health and wellness tips, industry and COVID-19 updates, and recipes, among other topics. 

Use More Videos

With video content, successful brands continue to dominate. Video is a very powerful marketing tool. More and more businesses are incorporating video into their marketing plans. On social media, video content is extremely common, and you can take advantage of this. 

To share your story, try to keep your videos short and engaging. You can use videos to show off your clients, support a new fitness class, or encourage members to exercise. You can either record ahead of time or film live in the moment with sound. Share content that will pique your ideal client’s curiosity and resonate with your target market. 

Focus On User Generated Content

This is one of the most effective tactics for enhancing your branding services. You can use user-generated content to highlight personal accomplishments. When it comes to promoting the services or goods, consumers accept what other customers have to say rather than what the company says for itself. User-generated content promotes your services and products by being published on your behalf by your consumers or trusted audience. 

When other consumers see such candid reviews, it immediately piques their interest in purchasing your brand’s goods. This form of content is more relatable and has a significant effect on purchasing decisions. It can be thought of as social evidence that validates the company’s legitimacy.

Direct & Advance Social Media Advertisements

For a good purpose, many brands continue to invest heavily in social media advertising. Ads on social media are getting more sophisticated, with more personalization options than ever before. Brands find it easier to reach consumers on social media in order to support direct business. 

Social media video advertisements can be very successful in terms of advertisement because viewers are more likely to engage with a video. Advertising on social media essentially entails giving marketers the ability to target their ads to their target audience using data from users. Using videos in your advertisement will make your company stand out. 

Finding innovative ways to use social media advertising is critical to effectively positioning the brand online. To collect information and advertise those services, you can use a variety of advertisements such as social marketplace ads, Story ads, Facebook ads, live streaming ads, and even chatbots.

Influencer Marketing

Influencer marketing has been a huge part of social media marketing strategy in recent years. Many brands are using influencer audiences to extend their scope, and influencer marketing is continuing to evolve. Allowing an influential individual to run your social media pages for a day will assist you in spreading the word about your message. 

Influencers may aid in the promotion of your services or goods in such a way that audiences become paying customers. Influencer marketing has become more scrutinized in recent years. The most critical aspect here is engagement. Brands are delving deeper into influencers in search of high levels of interaction and maximum performance. 

Final Thoughts

The fitness industry has been severely impacted by the COVID-19 crisis. The use of social media has exploded as more people go online. Consumers have a voracious appetite for advertising and turn to brands for news and advice during difficult times. 

Social networking is an important tool for engaging with consumers, increasing your company, and effectively positioning your brand as a business owner. These pointers can assist your business in growing, obtaining more leads, expanding sales, and generating significantly more revenue.

Author Bio

Shane Brown is a passionate blogger and chief blogging officer at BloggerOutreach,  Viacon,  seogrowthengine, RedhatMedia,  iDream Agency, Sbnewsroom, smartbusinessdaily, Okeymagazine, Gossipment  7 Best Things . He is the man behind Search Engine Magazine, a well-known SEO Magazine. Shane specializes in inbound marketing and creative.

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Implement a Healthier Diet Plan

Your first step toward getting in shape will be making better food choices. A good strategy to employ is to have three to five smaller but filling meals during the day, and one of those meals should always be after you exercise. When you work out, your muscles use energy, and this will deplete your sources. To prevent impulse snacking later, you should replenish your glycogen sources by having a balanced meal of complex carbs and protein after each workout session.

Getting and staying in shape is only possible if you build enough muscle mass to burn off excess energy. To achieve this, you will have to consume fairly protein-rich meals consisting of lean protein sources. Getting your fiber and minerals from whole grains, fruit, and veggies will ensure your insulin always stays at a healthy level. Through this you will always have enough energy to exercise even if you live a busy lifestyle.

Change Up Your Exercise Routine

One of the reasons you may not see results fast enough from your exercise session is because you are not putting enough pressure on your muscles. When you exercise, your muscles strain and even tear down to rebuild themselves again. Making your muscles go through these cycles will make them stronger and bigger, but it only works if you constantly increase (even slightly) the strain you put on them. 

While one of the fastest ways to get in shape is something like high-intensity interval training (HIIT) exercise, the most effective one is actually weight lifting. Combining the two can get you the best results and make sure you stay in shape as well. Do some research about different exercises and fitness equipment to find the perfect option for you. Whatever specific activity you choose, it’s important you enjoy it, as this will motivate you further. Try to get in at least two sessions of weight training every week and at least two cardio or HIIT style workout sessions.

Set Attainable Goals For Yourself

Every person’s metabolism works differently, so their diet and exercise results will progress at a different rate as well. Plus, busy lifestyles often slow down or stall any progress towards getting in shape, which can be frustrating. If you want to get yourself in shape successfully, it’s vital to set goals you can complete in due time. 

It’s also important that these goals be measurable in more ways than just in numbers. Yes, the number on the scale or in completed reps can be quite satisfying. However, being able to wear clothes you always wanted or being healthier is far more motivating. It will empower you to push yourself harder and achieve positive results much quicker. If you encountered problems with achieving fitness goals before, reflect on those issues and identify a better way to obtain your goal this time.

Have a Good Support System

Because we humans are social beings, we can achieve everything more successfully if we surround ourselves with people who support us. Avoiding negative influences and having like-minded people around you is very beneficial for your weight loss progress.

Working out with people who already achieved the results you want, will keep you motivated for sure. Or, you can find a friend who is at the same fitness level as you and get in shape together. The two of you can be each other’s support system, and lift each other up, if for nothing else, for competition’s sake. An even better option is to find a workout buddy who knows a lot more about training than you do. Depending on your budget, you should also consider hiring a personal trainer to help you get quick results.

By implementing these simple habits into your everyday life, you will never have to worry about the weight coming back after you have managed to lose it because the secret to getting in shape faster and staying that way is consistency. If you consistently make decisions that affect your diet and lifestyle positively, your results will be permanently positive too.

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“I left school, I have changed everything in my life according to my passion about this sport. I HAVE PLACED SECOND 17 F****G times. I will not give up on competitions and being on stage. Some of you all know already I could not go to many top competitions because of my nationality or government issues, but 27 competitions taught me to have a deep connection with my body. This is biggest gift ever. Feeling appreciated and completed.”

 

 

 

 

 

 

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Name: Delaine Sardinha
Age: 26
Height: 1.61 m  (5’ 3’’) 
Current weight: 59.2 Kgs  (110 lb)
Current city: Pretoria, South Africa
Occupation: Exercise Science Student, Bikini Posing Coach.

What made you get started with training and living a more healthy lifestyle?

I went from being active in school and very self-conscious to inactive and unhealthy in college. I felt like I was doing nothing to improve my own health and well-being and decided to set forth and challenge myself. I fell in love with training and Anatomy fascinated me. I wanted to know more and I wanted to see how far my body could go if I gave 110% in my training and nutrition.

Seeing what the body is really capable of is an amazing feat. What has become more important to me over the years though is developing strength, functional ability and a sustainable approach and understanding of how the body works.

What made you enter your first show and when was it, and how did the prep and competition go?

I loved collecting the ‘Fitness Magazines’ since I was in school, but never really trained in a gym. I loved the section on competition coverage at the back of the magazine and found the ladies to be radiant, poised and beautiful.

I took part in photographic modeling campaigns for 3 years and figured that being on stage was the next step. Plus it looked like fun!

Who has been your biggest influence/support in your life and how did they affect you?

My family and my boyfriend. With every prep, every early wake up, every mood swing, they were there. Their love and support is unconditional and their faith in my journey is what pushes me through every single time. 

How do you manage to balance all the aspects of life with your training and eating? Has it ever been difficult to?

We all have our individual struggles and we find a way to work through it. It’s hard, it really is but through the years I’ve seen that having resilience and pushing through the seemingly impossible situations is worth every tear and breakdown. They key in my opinion is to hold onto the little things that bring you joy and focus on that.

Do you find the prep for competitions gets easier each time? Do they differ much?

I wouldn’t say the prep per se, but my mind definitely feels better equipped with every prep. I know what to expect and I know what my body is going to throw at me and how to deal with it.

How has it been throughout lockdown keeping to your training? What have you been doing to keep fit and active?

Fortunately a significant chunk of my training programme incorporates bodyweight training so programming was a challenge, but possible none the less. It was mentally challenging don’t get me wrong! It is significantly harder to overload certain muscle groups without added resistance and it provided an escape from day-to-day challenges.

What are your future plans?

I’d love to further studies with HFPA and branch into something a bit more specialized in sport and fitness. 

Take us through an average day of yours:

• 05:00 Wake up, get dressed and Coffee.
• 05:30 Training (No more than 60 min).
• 07:30 Breakfast. Always a good source of protein, veggies and some oats.
• 08:00-10:30 Go through my online study portal and make sure all my assignments are done.
• 11:00 Mid morning meal and coffee. (Protein source, complex carbohydrates and veggies).
• 11:30-13:00 Make sure the house is clean and tidy.
• 13:30 Lunch (Protein, veggies and a fruit).
• 13:45-17:00 I love brushing up on my knowledge, so I do loads of research and revise my studies. During this time I take bookings from posing clients and schedule sessions.
• 18:00 If I haven’t training yet, this would be my evening slot. (If I am prepping, this would my my second session)
• 18:30-20:00 Prepare dinner and meals for the next day.
• 20:00-22:00 Relaxation time! (I like catching a bit tv, but don’t actually watch much. Skincare routine and preparation for the next day).
• 22:30 Bed Time. 

Give us a brief description of your philosophy on your diet: (If you would like to write your full diet here you can)

Eat whole foods and think ‘natural.’

If it has a huge table of ingredients you can’t pronounce on it, it’s probably best you ditch it. I try buy as fresh as I can and always include loads of veggies in my diet, with every meal. I don’t cut out carbs, fruits, fats or dairy. My macro split would roughly look like this on an average day: 

• 15% Fat   
• 40% Carbs  
• 45% Protein

Foods always in my house: Chicken, tuna, eggs, rice cakes, oats, brown rice, sweet potato, veggie mix, green apples, peanut butter and coffee.

Do you count your calories? Do you think it is necessary?

When I’m preparing for a bikini contest, yes I feel it is necessary. It helps me stay on track and know where to make adjustments if necessary. I will alternate between high, low and medium calorie days depending on where my body composition is at and what I intend on training the next day. 

When I’m ‘off season’ I have a rough basis off which I work. Since starting weighing foods and what not, I’ve really learnt how to gauge my portions without actually having to take out the scale. Also, when I do feel hungry, I eat an extra cup of veggies or an extra piece of protein for example. Ravenous hunger (due to ultra low calories) constantly will only lead to the development of bad eating habits and a bad relationship with food. My current approach works best for ME. I eat plenty of whole foods and eat to fuel my workouts.

Do you think, to generally lose fat one needs to be super strict and repetitive, as strict as a diet for a bodybuilding competition?

To lose FAT? Absolutely not. In essence, fat loss comes from caloric deficit. In my opinion, adding extra effort in the gym (Energy ‘Out’) as opposed to eating well bellow maintenance, is a more sustainable approach. (Key word ‘Effort’ not necessarily time. Quality over quantity).

Ensuring that you are doing strength training to add on lean muscle mass, hence pushing up your BMR, is advised as well (Muscle mass is active tissue).

As mentioned in my opinion on calorie counting, for the purpose of going below average body fat norms and into the competitive circuit, I believe it is necessary to track.

Also, ‘repetition’ in the sense of exercise programming is calling for one to reach a plateau, so the incorporation of Periodization is highly useful. (In other words, the body adapts to stress placed on it, so either increase resistance, or volume, preferably one aspect at a time. Adjustments every 4-6 weeks is a good gauge)

Have you seen any common mistakes that ladies may make when trying to lose fat or gain muscle?

• Utilizing cardio over resistance training and cutting calories too quickly or simply going to low. 
• Following ‘Fitness Influencers’ regimes to-the-tee.
• Eliminating food groups or demonizing them.
• Looking for a quick fix will always lead to disaster.

What process do you follow when it’s time to start getting ready for a competition/photoshoot? 

I would probably start cutting out ‘treats’ and any alcohol and sugar. I then set a calorie base and adjust it as I get leaner. Hydration and sleep is very important. A good skin prep routine is great to help your skin ‘glow’ before shoots or shows (exfoliating, moisturizing etc).

Give us a brief description of your philosophy on your training/training schedule and on average how long do you workout for?

I absolutely believe in quality over quantity. I’d rather do 5 quality reps than 15-20 average reps for the sake of reaching a number. On the other hand I do believe in a structured programme to ensure progress is continual.

I put most of my emphasis on weight training and functional movements. I prefer HIIT over long duration steady state cardio. I would do these sessions 2-3 times a week.

Session times: I like to aim for 60 minutes or under. 4-5 days a week, comp prep, 6 days a week, 2 separate sessions, split into cardiovascular and strength training. If I’m short on time I’ll do HIIT after my strength training.

What are a few of your weight training tips for the ladies? 

• Focus on correct form before adding weight and place emphasis on quality repetitions (No ‘jerky’ reps as this results in the recruitment of additional/unnecessary muscles and can result in injury).
• Don’t be afraid of weights, it raises your BMR and in turn helps your burn more calories ladies. (The ‘skinny fat’ look is common when cardio is the focus of training programmes).

What are your essentials that are always in your gym bag?

(Apart from the obvious) Resistance band set, Lifting straps, skipping rope, earphones.

Do you advise using supplements, and do you use any yourself?

In my opinion, nutrition is the foundation of any good fitness venture, whether it be for fat loss or hypertrophy. I believe getting all your nutrients and macros from whole foods is always a better approach. More often than not, certain supplements (whey for example) can have a higher calorie content than a serving of protein from a food source and is less satiating. 

It does however have a high protein content and can form part of a nutrition plan.

Don’t get me wrong, I love a bowl of oats with blueberries and a scoop of Whey protein, it’s quick and  convenient but I just personally prefer food sources if they are available.

What are your 3 favourite exercises? 

1. Battle ropes alternating waves

High intensity and activates not only the arms, but the posterior chain and core as well.

2. Bulgarian Split Squats

One of my favourite Glute max exercises. I also love unilateral exercises as they help identify muscle imbalances.

2. Alternating DB Lateral raises with an Isometric hold

Great exercise to overload the Mid Deltoids.

Can you give a few tips to training legs and glutes and what sort of exercises do you favour the most when doing them?

• Women tend to carry more body fat in their glutes and legs and this tends to be our ‘trouble areas.’ I suggest more volume in these areas and 2-3 dedicated lower body sessions per week.
•  Every person’s genetics is different and their lower body may respond faster or slower to training. 
• Never forget about your compound lifts, I make these the basis of all my lower body workouts: Squats, Deadlifts, Lunges.

Don’t forget the Glute Medius! Most of the time ladies will include a bunch of hip extension exercises (Barbell Hip Thrusts, Donkey kicks etc.), which are fantastic, but this leaves the Medius very underactive and underdeveloped.

Exercises that include lateral movement will target these (Eg: Lateral lunges, Resistance band Abduction, Monster walks and Clamshells). Contraction is key to targeting the glutes, as odd as it may look from behind, squeezing your glutes fully is essential. Alternate between heavy loads as well as high reps to maximize glute hypertrophy. 

Be sure to use your full range of motion!

Do you do a lot of cardio with your training? How do you schedule cardio and when?

No I don’t. My focus is always strength training and I schedule HIIT sessions in between those. This would be about 15-30 minutes of high intensity functional exercises like: battle ropes, box jumps, burpees, renegade rows, KB swings, assault bike and sprints.

Favorite male Fitness models or bodybuilders?

• Arnold Schwarzenegger
• Ronnie Coleman
• (Athletes) Cristiano Ronaldo
• Valentino Rossi

Favorite female fitness icon(s): 

• Hattie Boydle
• Tia-Claire Toomey; Strong, beautiful and confident women.

Favorite Quote:

“Your best teacher is your last mistake.”

What is the most common question you get asked? 

How many shows have you competed in and how many top 3 placings? (Mostly by my posing clients)

• (2017- 2020) : 10 Shows, 7 top 3 placings.

Where can people get hold of you? 

• Instagram: delainesardinha777
• Facebook: Delaine Sardinha (Dee)
• Email: delainesardinha[at]gmail.com

Photo credits:

• Carlos Frazao

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Cardiovascular exercise is very important if you want to get into shape and have a healthy, long life. In recent years, younger generations have woken up to the harm that they are doing to their bodies, and have forsaken their technology, phones, and tablets, in favor of exercise and going outdoors. This article aims to shed a bit of light on how cardiovascular exercise will benefit you in the long run (no pun intended), and a few cardiovascular exercises that you can do to get in shape. 

Rather than spending all day indoors, get outside and experience what the world has to offer; even walking, albeit briskly, is considered a cardiovascular exercise, so you needn’t sweat and spend all day running around. Exercise is crucial to your health, so it is very important that you start exercising today.

Convenience

Cardiovascular exercises can be performed from the comfort of your own home with ease. Exercise bikes, for example, are a great way to stay in shape without having to go outside. Cardiovascular exercise will benefit you because you are able to easily exercise without having to pay large gym membership fees or commute. Fitness bikes, like the ones from Echelon, which is one of many bike manufacturers, are a great way to achieve your exercise goals at home. This ease of access and money saved are more of a reason to begin performing such a cardio exercise as soon as possible. There are many cardio exercises that you can perform at home, from shadow boxing to push-ups and they can be performed at any time and anywhere. You do not need a gym membership to get into shape despite what you may have heard.

Lose Weight

Cardiovascular exercise is one of the most effective measures of losing weight, and when performed in combination with a healthy diet or lifestyle and more so with some resistance training or HIIT, is almost guaranteed to shed excess pounds. Cardiovascular exercises range from walks, hikes, even skating to going out on runs, so there is no shortage of exercises for you to do. Being very overweight is a guaranteed way to suffer from a range of illnesses, so by reducing your weight you will be giving yourself a better and longer life. Losing weight means that you will be able to do things you once could not and once did not have the stamina for and is one of the many benefits of cardio exercise.

Stamina

When you begin to perform a cardiovascular exercise you will undoubtedly begin to feel tired and suffer from fatigue. However, the more you exercise, and the longer you exercise for, the quicker you will see a reduction in fatigue and an improvement in your overall stamina. As you get more into shape, you will gain an increased level of fitness in your heart and lungs, thereby strengthening your system and meaning you are able to exercise for far longer without becoming worn out.

Reduce Viral Illness

When you begin to exercise your cardiovascular system more often, you will see a reduction in the number of viral illnesses that you have to deal with. Viral illnesses can be combated with regular exercise and providing you are in good shape, viral illnesses should not affect you as severely. 

This is reflected in a lot of advice issued during the COVID-19 pandemic, in which we were advised to exercise as much as we can thereby reducing the severity of viral symptoms.

Better Health

Regular cardiovascular exercise means that you will be in overall better health. Poor quality of health means you will likely have a poor lifestyle and can feel tired and fatigued much of the time. By regularly exercising, you will feel energetic and will find yourself enjoying life far more. You will also be less likely to suffer from any health problems associated with your heart or lungs.

Better Sleep

Regular cardio exercise and even weight lifting also means you will experience a better quality of sleep. Exercise and sleep go hand in hand, and you will begin to function properly with your body sleeping the amount it actually needs. A lack of sleep is something associated with a poor lifestyle.

Now you know several reasons to start performing more cardiovascular exercise, and what the benefits of cardio are. Exercise is essential and must not be forsaken in favor of a sedentary lifestyle.

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If you are thinking about competing this year, here are a few tips for getting through not only the novice show but also through the season.

Your Why?

As enticing as it may be seeing other female competitors in their sparkly bikinis and 11-inch heels exuding confidence and sass, whilst they strut their tight and perfectly bronzed bodies across a stage. The reality is, a lot and I mean A LOT of hard work, dedication, time (months to be exact) and let’s not forget the cost of getting stage ready, for quite literally a few minutes on stage.

If you are solely thinking about competing based on getting to wear a sparkly number that fits into a Ziploc bag – you are in for a rude awakening.

I will always maintain if you are wanting to compete just to be relevant, your competition journey will end at the novice show – purely based on the fact that if you do not place in your line-up you will become resentful, always having something to prove, and let’s face it, anything done without passion ultimately drains the joy out of everything. Also, no one wants to share a space backstage with someone who is negative.

Think about why you want to compete. Personally, my reason for wanting to step onto an IFBB stage, at first was based on curiosity and to challenge myself. I was already training with the intention of getting stronger, so training towards another goal was the obvious step. However, after stepping on stage for the first time – the IFBB bug bit along with newfound confidence.

I did not mind putting in the work that was required in order for me to step on stage and oddly enough, I enjoy the process of getting my body stage ready. My reason kept me in the sport for two years before I decided that helping other women gain control of their physical well-being is truly what I enjoy doing.

Whatever your reason for wanting to embark on this journey, make sure it is going to keep you focused, consistent and most importantly bring you joy.

Health First

Be discerning as to the coach you will be using to get you to peak condition. The purpose of any industry is to make money and this does not exclude the fitness industry or the bodybuilding component if it.

For every coach specializing in getting athletes stage ready, there are those who are not equipped with the education or the expertise to get athletes prepped with their health and wellness being a priority. Prepping to step on stage takes months depending on the division you choose to compete in. Having a coach who will explain the pros and cons of competing is what you require.

Your body will be put under immense pressure and with that your mental health can take a beating. The right coach will serve as a pillar of strength during these stressful periods. Being a first time competitor can be daunting, having a coach who will hold your hand through the process is what you will require.

Show day

So your coach has gotten you to show day, you step up, place on your line up…then what? No doubt recognition will go to where it’s due, but what happens when the season is over, stage lights have been turned off and you are headed for some down time.

The coach you choose should also be preparing you to get back to your lifestyle prior to “stage life”. You cannot be expected to follow a meal plan for the rest of your life and for starters (pun intended) you will have to be weaned into eating “normally” again.

There should be no pressure regarding your willingness to do what it takes to step on a stage and represent someone who, one, probably has not competed before and therefore does not know what your body will be going through during your prep months and two, has no inkling of what to do in getting an athlete back to normality after the competition season.

So choose wisely, the competition season runs for an eight month period depending on the shows and selection of the National Team.

However your body is forever and it requires your optimum function for life.

Stop the Comparison

While it’s easy to scroll through social media looking at images of athletes, sooner or later you are going to compare bodies and whilst it’s nice to draw inspiration from others, it’s better to stay focused on your goal and what you are required to do for the end result.

Reach out to someone you know (in the same town or province as you) has competed (for me that was Samantha Naidoo), this way you gain a first-hand account of what can be expected. A “real” person giving you insight is far better than someone who is in another country and whose life you know nothing about – for all you know they could be sugar coating bullsh*t just to appease you.

Whist being a beginner is daunting, remember at some point even the athletes you hold in the highest regard started in the same place as you.

Get Yourself A Hype Team

Like a good bra, a support system is very important. Your family, friends and even your significant other will deal with a lot of your emotions during these prep months. Trust me you will get testy.

There will be a lot of gatherings you will not be able to attend, or if you do, you will be carting around your own meals (ignore the stares), declining sugar dusted goodness coupled with trying to explain why you’re eating or training the way you do, can leave you feeling isolated and a little miffed.

The people who choose to stand by you during this time, will be your sanity keepers, they will be the ones encouraging you, making you laugh and pushing you to continue in this journey. They will also be the ones making sure your tan is perfect, your bikini is glued to your peach, they will be your entertainment for the nine hours you spend backstage and they will be ones cheering like banshees when you step on stage for the first time and every time after.

Granted this is not a very long list of “help me outs” but these are the ones I found are most important.

Deciding to compete is easy however putting in the work is all together a different story. You will have to give up so much in order to step on stage and as long as you understand what is required of you, you will be okay.
When show day arrives, go in with the intention of learning. You will meet a lot of new people, and some of these people will be sharing the stage with you but I hope you never see them as “competition”. Be kind, some athletes may not have the support structure that you do, so be willing to help them, a little kindness goes a long way when you’re cooped up backstage.

You have worked hard and so have other athletes so do not be despondent if you do not place, this is just an opportunity to come back better.

Competing has not only given me confidence I have not known but it has brought lifelong friendships that extend beyond the stage and I hope you find as much as joy and passion in the sport as I have.

So here’s to the 2020 season, may it be an unforgettable one… oh and as long as you pick a hip Bernie isn’t that scary!

Written by

Melissa Kannigan. Find her on her instagram, and her vegan blog.   

https://www.instagram.com/p/ByS_nKmhvyw/

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The post Ready. Set. Prep. Preparing For The Competition Season By Beyond The Bikini, Melissa Kannigan appeared first on FitNish.com.

• Some people will use YouTube to find training videos.
• There are established gyms in Houston with equipment and memberships where people enjoy joining a community.
• Many of your peers also view personal training as a possible career option, which means you have competition.

So, what can you do to get momentum in the industry and make sure you’re successful? Here’s what the experts advise.

1. You’re as Important as Your Clients—Take Time for Yourself

You need a long-term plan if your goal is to make your personal training business a smashing success. Since you’re the most important asset to your business, you HAVE to look after yourself from the beginning.

Your clients will expect a lot from you, simply because they feel they’re entitled to it. They pay you and may expect much more in return than you are able to give: time, advice, effort. To prevent burnout—physical or emotional—schedule time for yourself from the very start. Whether it’s to read a book to escape from your thoughts, or to attend to your own physical fitness development, make sure you’re one of your most important clients each week.

2. It’s Wise to Specialize

You need to find a group of people who will become regular, loyal clients. One way is to specialize in a certain area. When you focus your marketing on this niche or communicate your certification for a certain type of training, people will have confidence that you’re more knowledgeable than other trainers.

This may prompt them to pick you rather than someone else. They’re bound to trust you more, and trust is what creates loyal followers.

3. Talk to a Lawyer

If you’re working with people, you may need a lawyer on your side. The friendliest client can become a vicious adversary if he or she hurts themselves while working out. Whether it’s because of your mistake or not, their frustration may lead to them launching a lawsuit against you. That’s when you need something like a Houston personal injury lawyer on your side. But your responsibility starts even before you host your first session: you need liability insurance in place so you can focus on enjoying your work, instead of having nightmares about lawsuits.

4. Take Time to Develop Your Brand

You’re not communicating with your future clients on a daily basis—you’re not the local supermarket they’ll walk past every day. So how do you get them to respond from the start?

Taking time to develop your brand BEFORE you start will help you gain momentum faster. Your first client may tell a friend about your services, but if that friend can’t find you online, they may move on to book with another personal trainer. Make sure you have the following in place to make it easy to share your details:

• Business cards
• Website
• Social media platforms (not only your personal profiles, but branded with your company name)

5. Last Tip: Prepay is King

Here’s a last tip.You’re allowed to ask locals to pay in advance. You need assurance that you’ll have income from each session and when customers prepay they’re more likely to attend a session. That means they’ll see results faster and see the value of your services.

There you have it, 5 simple tips to get you started with raising your personal training business and brand off the ground. Remember there are many other aspects to it, but these cover some of the basics that you may overlook.

Photo Credits:

• Road Trip with Raj
• Jonathan Borba
• Victor Freitas on Unsplash

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The post The Fit Five! 5 Basic Tips On Starting Your Personal Training Business appeared first on FitNish.com.

The annual Miss SA Xtreme show hosted by Nina Richter, took place on the 28th of September 2019, this time in Cape Town in South Africa! Check out photos of the Pre-Judging. The results below:

https://www.instagram.com/p/B2_VxE6hytx/

https://www.instagram.com/p/B2_U_X3lgZx/

BEACH BIKINI UP TO 163CM

1. Melissa Roest
2. Lindsay Fortuin

BEACH BIKINI OVER 163CM

1. Leiere Falck
2. Anette van Deventer
3. Liezl Opperman

FITNESS BIKINI UP TO 166CM

1. Melissa Lewis
2. Isabelle Klusener
3. Genene Rossouw
4. Jaye Schoeman

FITNESS BIKINI UP TO 172CM

1. Wierzah Adams

FITNESS BIKINI OVER 172CM

1. Gabriela Figueiredo
2. Cindy Willemse

FITNESS BIKINI OVER 35 YEARS

1. Isabelle Klusener
2. Cindy Willemse
3. Wierzah Adams
4. Jaye Schoeman

WOMAN’S WELLNESS FITNESS

1. Shelley Gordon
2. Jessica Klue
3. Marisha du Plessis
4. Candice Nettle

WOMAN’S BODY FITNESS UP TO 168C

1. Erika Marais
2. Lee-Ann Jonker

JUNIOR UNDER 18 YEARS

1. Moegamat Damon

JUNIOR UNDER 23 YEARS

1. Zain Adams
2. Arley Nienaber
3. Henco Kolberg
4. Joshua Kift

CLASSIC BODYBUILDING OVER 75KG

1. Arley Nienaber

CLASSIC PHYSIQUE

1. Pierre Schmahl
2. Zain Adams

ATHLETIC PHYSIQUE UP TO 174CM

1. Juan Geyer

ATHLETIC PHYSIQUE UP TO 178CM

1. Luthando Jacobs

ATHLETIC PHYSIQUE UP OVER 178CM

1. Krishan Sengiar
2. Paul Smith
3. Nicholas Slabbert

MEN’S MUSCULAR PHYSIQUE

1. Deon Basson
2. Albert van Niekerk
3. Marius van den Heever
4. Riaan van Niekersk

MEN’S BODYBUILDING UP TO / INCL. 80KG

1. Moegamat Damon

MEN’S BODYBUILDING UP TO / INCL. 90KG

1. Henco Kolberg

OVERALL JUNIOR BODYBUILDING

• Zain Adams 118 (WINNER)
• Moegamat Damon 106

OVERALL LADIES FITNESS BIKINI

• Wierzah Adams 31
• Melissa Lewis 32 (WINNER)
• Gabriela Figueiredo 52
• Isabelle Klusener 62

OVERALL BEACH BIKINI

• Melissa Roest 2
• Leiere Falck 12 (WINNER)

OVERALL ATHLETIC PHYSIQUE

• Juan Geyer 157
• Luthando Jacobs 166
• Krishan Sengiar 177 (WINNER)

OVERALL SENIOR MEN’S BODYBUILDING

• Moegamat Damon 211 (WINNER)
• Henco Kolberg 221

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The post Miss SA Xtreme 2019 Cape Town | Final Results appeared first on FitNish.com.

The images below are all low res images, and are not ALL the photos taken. If you would like a link to all the images in high res, please send an email to thefitnish[at]gmail.com or send me a message on Instagram and I’ll share the link with you once they’re all up.

And Congrats to all the competitors that competed!

Videos:

https://www.instagram.com/p/B2_VxE6hytx/

https://www.instagram.com/p/B2_U_X3lgZx/

Mens 1

Mens 2

Ladies 1

Ladies 2

Mens 3

Ladies 3

Ladies 4

Ladies 5

Ladies 6 Over 35

Ladies Wellness

Mens Classic

Mens Physique

Mens Physique

Mens Physique

Mens 4

Ladies 8

Mens Bodybuilding 5

In the crowd:

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The post Miss SA Xtreme 2019 Cape Town | Pre-Judging Photos appeared first on FitNish.com.