You Can Make It Happen!

I like to describe myself as a “Go Getter” because from a very young age I have managed to make things happen on my own.  I think the huge age gap between my siblings and I played a part in that because I felt like an only child.  They were in boarding school the greater part of the time and I was at home with my parents with no one else to play with except myself. That right there is the one reason I became one adventurous child.  I had nothing but time on my hands and I experimented with climbing trees, playing tennis and attempting to walk from preschool to our house because my dad had delayed in picking me up.  The adventures are plenty and I am going to tell you all about them.

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3 year old me 🙂 Kariba

Swimming

Anyone who claims to know me will tell you that I LOVE to swim.  That’s my summer highlight.  I am out in my swimwear ready to dive into some cool, calming water.  It’s my next exercise of choice, actually, it’s not even an exercise it’s one of the many things I love to do.  How did it all start?  Everyone in my family can swim and the time we stayed in Kariba we would all go to the pool for an afternoon of fun in the sun.  They took me with them, put some floaters on my arms and let me enjoy the water.  When we moved to Chinhoyi a few years later my swimming obsession went crazy because we had a swimming pool by our house and at every given opportunity I was out there trying to learn how to swim with or without supervision.  I remember the one time I slipped and nearly drowned; I thought if my mother had found out  I had gone unsupervised I was going to die twice!! I continued to teach myself how to swim and by the time I started preschool I was water confident and remember graduating from the shallow end to the deep end in a matter of weeks.  Years later, Miss Kupsy has inherited my love for swimming and I take her with at every opportunity.

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Image from Google

Riding A Bike

I had a cute little red and yellow tricycle. Unfortunately I don’t have any pictures of it but I remember it very vividly.  I loved that little tricycle, it got me to the swimming pool faster than the speed of lighting. I soon outgrew it and got a bicycle with helpers as a birthday gift.  Seeing that my parents were at work the greater part of the time it was up to me to learn to how to ride the “big bike”.  I don’t know how many times I fell off that little bike but with every fall I kept getting back up and trying again.  That very day I remember my dad driving in and me racing my bike down the drive way to show him that I had figured out how to ride my bike.  He was so proud of me and promised to let me ride it to see one of my friends who stayed close by after a few days.  I still have scars on my knees from the countless falls I had on that day but they were all worth it because if I had not pushed myself I probably would have never learnt how to do so.

60e946cc-7cba-4ca4-b3ab-fdfc6e93561aSocial Media

I remember begging the father of my child to teach me how to use Twitter.  The guy would act like I was talking to myself.  He just said open an account and figure it out.  I was thoroughly annoyed.  I really thought he would sit down with me and give me a full on lecture on how to Tweet!  I was dying for a break from Facebook so I decided I would sign up and give it a try.  My first tweet read; “Tweet tweet hurray” not bad for a first timer right?  Don’t ask about the hash tags though, in my defense I was still new to the application and I was trying to navigate my way around it.  6 years later my followers have grown and not only do I have a Lifestyle Blog; I also have a Fitness Blog and a Fitness Movement that stemmed from my use of Twitter and social media.  My social media presence has exposed me to different opportunities and I continue to network with people who have dropped some valuable gems in my life.  I can safely say that the use of social media helped me to find my purpose.

If there is one thing that I have learnt through all the above experiences it is the fact that self taught skills are the best experiences life has to offer.  If you really want something sometimes waiting for someone to come and spoon feed you is not the best of decisions.  Get up and do something about those things you want to learn or do.  It can be writing a book,(watch this space for my book in December 2018!!) going back to school, designing a website, applying for that Visa and get to explore a whole new continent.  Whatever the case might be the power is within you to make it happen.

 

However, you must remember that it will take time.  If you want to build something worth your while make an extra effort to learn as much as you can on the subject at hand, network with those in the know, keep voice memos when an idea comes to mind; you don’t want to let it slip your mind!  Above all else, keep believing that you can do anything you set your mind to.

You are the creator of your own destiny.

Do tell me about some of the things on your to-do-list.  Have you already started working on them or you are waiting for a miracle to happen?

©MaKupsy 2017

 

 

Hello June, I’m Still Slaying!

Today I feel so good I have nothing but feel good hormones rushing through my veins!  Each year since 2015 I weigh myself on the 1st of June just to see if my weight has made any drastic change over the year.  I can safely say that in 3 straight years I have managed to maintain the same weight range.  Amazing how I am the exact same weight I was a year ago…

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S/O to Sammy for the beautiful poster 🙂

This year I have a plan for winter and I came up with a Winter Challenge that will be sure to keep the weight off.  Everyone is invited to take part it will be a lot of fun and you don’t want to miss out on this.  Today I took a before picture to use against my after picture once the 60 Day Challenge is complete.  I can’t believe my abs are disappearing before my eyes, I blame the white wine!  You can read the post I wrote last year same time below and get to see how far I have come on my health and fitness journey.  Those taking part in the challenge, good luck, it is NOT going to be easy.

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Winter is NOT my friend, look at that pouch 😦

1 June 2017: Weight 74.3kgs

1 June 2016: Weight 74.3kgs

1 June 2015 : Weight 74.9kgs

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Hello and good morning.  It’s a beautiful Wednesday and today I got off the scale with a huge smile on my face.  Can you believe that I have managed to maintain the same weight range in the space of a year.  I was actually surprised myself because given that I haven’t been running as often as I used to I would have thought I would have gained weight.  After posting this question on Twitter

experts have to help me with this one. I’m losing weight each week but I don’t run as much as I used to. What am I doing right?

Myk replied and said ” @MaKupsy running on a regular basis can temporarily increase your metabolism , which burns calories for energy.You’re still reaping the benefits”.

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June 2016

That said, it’s winter this part of the world and getting up in the morning to go for my run is becoming a lot harder.  I have been setting my alarm for 5:15am for the past two weeks and I have lounged in bed for an extra 15 minutes and then sometimes I have even decided to not go running at all because my bed will be warm and comfortable.

However, this week I have come up with a new strategy.  Instead of torturing myself by waking up early and actually not clocking in any runs I now just wake up when my internal cooperates.  Say today for example; I woke up at 6:15am.  I didn’t have time to even think about whether I felt like running or not.  I jumped out of bed, wore my running gear and left the house in a flash because time was not on my side but my run still had to be completed.  See, I can safely say that in winter I can work best under pressure because this alarm thing is certainly not working out.

I am also watching what I eat.  Thanks to this miserable weather I am feeling hungry most times and I told myself that if I don’t eat right and mind my portions I might end up gaining all the weight I have worked so hard on losing.  I am having fruits, vegetables, meat (minus beef I am not a fan of it AT ALL) extra small starch portions and drinking room temperature water because I simply can’t stomach cold water right now!

If you’re a runner what winter tips and tricks do you have that you have tried and tested?

©MaKupsy 2017

Fitness In The Park : Africa Day

Hello and good morning; I hope your day has started off on a bright and beautiful note.  If you follow my blog you are well aware that I also have a Fitness Blog that you should check out when you have time.  Fitness is a huge part of my life and without it I probably would not have the amount of zeal I have for blogging.  The two make a perfect match.  This will be a fun read for you because it will take you less than 10 minutes to go through it, enjoy.

There is one main thing you can do when you have a break from work and that is rest.  I know a lot of people managed to do that yesterday but for some of us who can never get enough of exercise it was a chance to meet up with like minded people and get some activities going.  The start time was 9:00 am and that gave everyone enough time to get ready and possibly add an extra hour of sleep.  I had done an 8K run before the event so there was no way I was going to go for a run so instead I watched over our bags while everyone went for a short 2K run.

The agenda for the day was to complete the entire alphabet as a group for the Spell Your Name Challenge.  We really should have had someone take a video of this because the various forms people ended up doing were hilarious.  It looks easy to do on paper but a different story when you actually have to do it.  That’s the beauty of doing things in a group, you get to learn and unlearn things.  I for one learnt that you can combine your burpees with mountain climbers and feel like death after wards (in a good way).

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Onai showing us how to do a star jump

We ended up substituting burpees with skipping and speed runs because we were no longer doing them in the proper form.  It was a lot of fun either way because we got to challenge our bodies in ways we never knew were possible.

I would like to personally thank everyone who came through yesterday:

  • Onai : May I one day be able to do star jumps like that without wanting to pass out.
  • Thembi : Even though the challenge was not easy you kept your good form for all the workouts.
  •  Jeff : Who knew you could combine burpees with mountain climbers, shout out to you for teaching us this trick!
  • Archie : You had a cold but that did not stop you from coming through for the event and even playing basketball after the main agenda of the day.
  • Samantha : The energy you have is out of this world, you should seriously consider being a sprinter.
  • Kundi : You managed to run even though it is not your favourite form of exercise.
  • Dumi : You arrived a little later than everyone else but you managed to join us and still play basketball afterwards.
  • Memory : That push up variation was not something we expected after an hour of exercise but we loved it all the same.  You still went on to play for your team at your netball match.
  • Chenge : Girl those squat pulses you taught us are definitely going on my to-do-list.  I hope this means my tush will grow at a faster rate because they are definitely something.

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It was a great day filled with great vibes.  The beautiful thing about this experience is that the ones who love fitness will stay coming through without need for a push.  I can only write about fitness and tell you all about it but if you actually don’t get up and do the work you will never get results.  At the end of the day this is all on you.

This Fitness In The Park event is free and happens once each month.  Be sure to Like my Facebook Page to stay up to date with all things fitness related.

Do you have Fitness In The Park Events in your community?  If yes, what is the experience like?

©MaKupsy 2017

Relationship Deal Breakers

Show me a woman who doesn’t want a man with a plan and I will show you a liar! – MaKupsy 2017

Hello my lovings, it’s another beautiful day.  I don’t know why this week I have been inspired to write about relationships.  Maybe it’s a sign that I should be a Relationship Coach?  It’s the only explanation I can think of really because lately I seem to have the answers to everyone else’s relationship problems except mine!  Then again, it isn’t always a great idea to do the first thing that comes to mind right so let me stick to blogging and fitness for now.

The following deal breakers apply to both male and female so pay attention this might be the reason why one or some of your relationships have not worked out.

Poor Hygiene

I don’t know about you but personally if the person who is supposedly pursuing me is not friends with taking a bath that might be an actual reason to go our separate ways.  I think that we should all love ourselves enough to take care of our bodies and that includes basic things like taking a bath, brushing your teeth, cutting your nails, flushing after yourself when you leave the toilet and wearing clean ironed clothes!!  It might sound basic on paper but some people couldn’t care less and go around looking like they just walked out of a maize field and expect to get a partner looking like that?

Inability To Spend

Now before you raise your eyebrows I am not talking about a man spending money on a woman.  I am talking about an individual spending money on THEMSELVES.  This right here is an actual cause of concern because if you are not occasionally spoiling yourself with the finer things what are the chances of you doing the same for a partner if you end up with one?  However, this can work either way because one may not necessarily spend on themselves but will spend on their partner…BUT it’s very rare that this happens; it’s complicated really.

Drive & Ambition

Show me a woman(man) who doesn’t want a man with a plan and I will show you a liar!  As you get older relationships become less of “Let’s see how this goes” and more of “What’s the plan between us”.  By plan I don’t mean a couple getting marriage which is a great idea by the way.  In this case I mean a plan to work together and encourage each other to reach personal and couple goals.  A plan for what your day, weekend, month or year together will look like.  Nothing brings a yawn fest as much as having a partner who has no plan whatsoever for the team.  Remember a relationship is a team effort and if you are the only one driving the team you will get tired and that right there will be the beginning of many problems to come.  I once had a conversation with a friend who told me that in order for people to have less stress in relationships they should try and pair up with people who “mirror them”.  Loosely translated to be with someone who has dreams, aspirations and the same energy as you do that way you will be team players and not have a situation of a pilot and a passenger in the relationship.

Dishonesty

This has to be the biggest deal breaker for me.  If you are in a relationship feelings change for the worst or the best and that is perfectly okay.  It is always best to communicate how you feel about the next person because even though some of the honesty might hurt it saves a couple time.  For example, if you fall out of love with someone don’t keep quiet about it and hope things will change.  Sometimes all you need to do is talk about it with your partner and find ways to bring back the fire.  If that fails then do the adult thing and break up amicably.  Most people choose to keep quiet about how they feel and end up cheating and hurting more people than necessary in the process.  If you are about this relationship business then you have to start getting your communication skills in tip top shape.

We were all brought up differently and when you get into a relationship this is the first thing you need to remind yourself.  What might be perfectly normal to you might be foreign to the next person.  You have to be patient and get to learn what you are both about but it doesn’t mean you have to stay on if you are unhappy.  Your happiness comes first and after you have tried everything to try and blend in it’s fine to walk away and take care of yourself.

These are the four main deal breakers for me.  What are yours?

I know I didn’t add cheating but it’s so cliche everyone says they won’t tolerate cheating but most people end up putting up with it when they find out but that’s a story for a completely different day.

Today, let’s talk about what will stop you from dating that one person you have your eye on?

©MaKupsy 2017

8 Wallet Friendly Date Ideas

Apparently dating is for the emotionally, physically, spiritually and financially ready.  Emphasis on financially.  Dating costs money but that doesn’t mean it has to break your bank.  There are different activities you can enjoy with your partner that will leave you both happy and your wallet smiling.  Fancy dress up and expensive dates are lovely but they certainly can’t be an everyday thing, sometimes all you need is to get back to the basics with that special someone in your life.

I have a list of 8 different ideas that I think you should try out.  You know I recommend nothing but exciting things so make sure you try out at least one of them; you can thank me later.

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Image from Pinterest
  1. Picnic.  You can do this from anywhere actually, just let your creative juices flow.   Picnic at the back of a truck, the balcony of your house, at the local park or depending on how daring you are; on the roof top.  I would suggest you try out a sunset picnic which can later turn into a star gazing date.  I am such a romantic, I know!
  2. Movie.  If you stay in Harare then happy days.  You can take advantage of the half price Tuesday deal at the movies and pay for two people for the price of one.  Add the Terrific Tuesday pizza deal and you have both a movie and a meal in one date!  It will cost you give or take USD15 what’s not to love?
  3. Coffee.  It’s winter this part of the world and any date that guarantees to keep you warm is more than welcome.  Cake at my favourite coffee place is USD3 a slice for any cake of your choice and coffee is USD2.  It will give you a chance to enjoy as many cups of coffee as you please because the cake slices are huge and one cup of coffee will not do justice to it.
  4. Cook.  Nothing like a home cooked meal made with tender loving care.  The plus side of cooking together is that you and your partner get to bond and have some intimate time together.  Instead of spending a lot of money eating out you can get your favourite ingredients and prepare your favourite meal plus dessert!

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    Image from Pinterest
  5. Ice cream.  Now this is the best date idea ever because ice cream doesn’t cost much.  You will just have to make sure it’s a sunny day so that you get to enjoy the beautiful weather together with your ice cream and get to take a nice stroll together and hold hands.  When was the last time you did that?
  6. Fun Run. There is always a run of sort taking place.  Just so you know, I host Fitness In The Park events every month and they are FREE.  Exercise will give you a chance to challenge each other and also release those feel good hormones.  Aaaaand, I read somewhere that exercise and great sex are best friends 🙂
  7. Drinks.  Become a mixologist for the night.  Take a trip to the liquor store and get your favourite alcoholic beverages.  Instead of going out on that Friday night stay at home and experiment with different alcohol mixtures.  Make sure you create a music playlist that will have you dance the night away.  The great thing is that if you pass out you will be in the comfort of your home.
  8. Comedy.  I know King Kandoro hosts Comedy Shows every Tuesday for free.  On other occasions his shows go for USD2.  There is no excuse not to go for something that will leave you in stitches.  Comedy is a sure way to look at life from the fun side and if you two are trying to bring some laughter back into your relationship this is a sure way to forget about the fighting and get some humour into the mix.
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King Kandoro

I hope you try out these ideas and let me know how they work out for you.  By the way, the ideas are open to both men and women. Ladies, surprise your man with one of these dates sometime soon and men, if you have not been taking out your girlfriend perhaps this list might help.

What activities do you get up to in your area that don’t break your budget?  I would love to hear them.

©MaKupsy 2017

Speak Things Into Existence

Believe me when I tell you that the universe pays attention when you speak.  Many moons ago I wished for a tall, good looking man who dressed up nice and would shower me with flowers; I have a serious weakness for them it’s insane.  I used to tell my colleagues almost everyday how my handsome prince would come for me and guess what, months down the line I was in a relationship with a guy who fit those specifications to a tee.   Like how was that even possible?

I remember this one time I tagged along when my friend when she was going to court.  I was heavily pregnant at the time and when I saw the women standing in line for Child Maintenance issues I said; “One day I will be standing in line too given the drama we are always going through with the father of my child”.  Again I tell you, the universe pays attention, I was in that exact same line 5 years later going through the most.  I spoke this into existence and I don’t even know why I was surprised when it actually happened.

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image from Pinterest

Thankfully, there are some pretty good things that have happened.  The one time I was going through pictures on the internet and wishing for a holiday.  Something about the Christmas holiday makes me feel like travelling.  I had my eyes on Cape Town and told myself it was going to happen and it did!  My sister is the best for making it happen and you should find yourself a sister just like her!

From my experience when it comes to self talk, the more positive things you say to yourself the better your experience outcomes.  When I started my fitness journey I was outspoken; most people didn’t understand how a “big” woman could have so much self love but they were never ready for the extra confidence that would come once I lost the weight.   I used to go for my runs without music just to have a chance to speak to myself and encourage myself throughout the run.  I would tell myself things like:

  • You’ve got this, just one more kilometer to go
  • Wait till you do your weigh in tomorrow and see how much work you have put in
  •  They are not ready for the after run photo I am going to post on Instagram
  • Who would have thought I would ever run 10K
  • The way I am smashing that cellulite on my thighs right now though
  • Girl you are on fire did you hear that pace on the voice over!

You see, all that self talk got me to push myself and my body to the limit.  Imagine if I had been telling myself negative things.  This body would have never come to life, it’s a pity I can’t show it to you, it’s still illegal to walk around naked this part of the world.

I have a whole list of other positive things that I have asked the universe to grant me after I realised she actually pays attention.  No more random negative thoughts because I certainly don’t want to end up in situations I will dearly regret.  Lately I ask for good health, success, financial security, a whole Land Rover Discovery (in red of course), to be the first Nike Woman in Zimbabwe and a rich husband.  Speak things into existence people!!

In whatever you do, be good to yourself.  Speak of all the beautiful things about yourself and those around you and the universe will also respond positively.

What are some of the things you speak into existence?  Have any of them come to life, care to share?

©MaKupsy 2017

Throw Back Thursday : #TeamFitness

They say there is strength in numbers, and thanks to this group we have on Whatsapp that saying has only proven to stay true. We share all sorts of health and exercise information and encourage each other along the way. I am NOT a Whatsapp Group fan but this one is just what I needed. The ladies here all have lives to live so there is no bombarding of endless meaningless messages on the group. .There is 7 ladies in this group, all with different strategies but all with one agenda “To keep fit.” Hence the group name #TeamFitness.  Below is a bio for every member of the group.

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Name – Felly

Age – 23

Height – 5 foot 7 inches/173cm

Weight: starting weight 95kgs/211lbs/15 stone, 1lb

Goal weight: 68kgs/150lbs/10 stone, 10lbs

Current weight: – restarting my journey so if you ask me this information at the end of the month, I’ll have something more accurate.

My exercise regime is 85% cardio and 15% strength training. I run a 5K on the treadmill in approx 35 minutes, row for 10 minutes and do the cross trainer/elliptical for 20-30 minutes depending on how tired I am. I just started attending a spin class that’s 45 minutes long but trying only for x3 times in a week!

My strength routine is fairly new but is very light lifting and weighted squats. I’m hoping to improve this once I’ve lost 5kgs as I’ll be lighter and my endurance better. I’m aiming to train for 4-5 times in a week with rest days on Saturday and Tuesday. I’ll walk 5 miles/8km around my neighbourhood on days I do not attend the gym..

My diet is going to be strictly vegan for one week then clean after that. I intend to treat myself x1 per month and on that day, anything and everything in my path will be eaten lol! I’m going cold turkey on all soda and fizzy and all I’ll be drinking is water, tea, 100% fruit juice and squash. My goal is to lose 5kgs/14lbs/1 stone every month.

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Name – Zvie

Age – 29

Height – 162cm

Current Weight – 80kgs

Goal Weight – 75kgs

My workout regime is mostly composed of jogging.  I jog mornings and evenings. I jog for 20 minutes in the mornings where I run 2.5km in 20 minutes.  I recently added running up and down a hill for close to 10 minutes so that totals my time to 30 minutes once im done with the jog.  In the evenings I run 5km for about 40 minutes.

On days I do not jog I do 1 hour of Aerobics, or 30 minutes of Zumba or 45 minutes of Yoga.

I have a cheat day where I eat foods I will be craving but in moderation, then I have rest day(originally meant to be a day I chill out on the exercising front), but ends up as a day which I hardly ever utilise because most times I will be catching up on laundry and house chores. Whoever said you only rest when you are dead knew what they were talking about!

My eating habits are currently working out just fine, I now think before I eat because jogging is a constant reminder of how hard it is to burn the food I eat.  I drink water effortlessly, I go through 3 litres on a good day.  Every other week I am challenging myself to do something different, like try an all fruit day, or cut out carbs in the evenings, eat more fruits and vegetables and so far it is going great. My goal weight is to be 75kgs come April 2015, it is my birthday month so I plan to celebrate it in style.

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Name – Tendy

Age – 30

Weight  – 79kgs

Height – 165cm

Goal weight -70 kgs by January 22, 2015

Diet: Daniels fast Mon – Friday

Morning Jog 1.5kms – gym for an hour in the evening. Drinking a litre per day of water.

Jog 10km on Sundays and exercise for two hours in the gym.

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Name – Yami

Age – 27

Height – Not sure! 162cm maybe?

Weight – 57kgs

Goal weight –  Maintain current. I’m all about trying to tone up and

define muscles (lower body)

Exercise regime. My ideal exercise plan includes running, yoga, indoor cardio, dance and kickboxing. Lately I’ve been slacking but I’m incorporating yoga into everyday and kickboxing three times a week. I like anything I can do to music. I am still psyching myself to getting back into running.

My goal is to keep healthy. A common misconception about people who aren’t overweight is that we don’t have to exercise. I do it to keep my heart strong, legs fit and stomach flat. My stomach has never been a problem but I want to keep it that way.

My diet is low in carbs, high in protein. I love vegetables to – I could literally eat salad every day. I don’t like water but I drink a lot of juice and when I have to drink water, I try to flavour it. Typical breakfast is either cornflakes with fruit or an omelette. Lunch and supper vary but there’s always a vegetable in there, whether it’s on rye bread, in salad or with some form of meat. I snack on fruit, popcorn, yoghurt. I like cheese too.

I am lucky that I don’t gain weight too easily so I cheat a lot with candy but I limit myself pretty well. Two or three candy bars a month and a packet of fruit chews. Sparkling flavoured water is a weakness.

When I’m not exercising, I’m a life coach and soft skills training facilitator. I work with a youth group called Soul’d Out too. Love to read, sing, cook, laugh… And my personal motto is “More Heart”, we all need to put more energy and passion into life. That means greater commitment, focus, excellence and more love.

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Name – Kay

Age – 25

Height – 158cm

Current Weight – 86kgs

Goal Weight – 70kgs

Jogging and gym  – Currently 1.5kms each morning, adding it to make 3kms, then gym for 1.30 mins, squats, treadmill 3 kms, sit ups, weights.

Sunday to Friday routine- Sabbath I rest. Totally! Sunday I try and jog twice as much, 5kms that is, esp when the weather is tempting

I need to be really honest with myself in terms of what I eat, I start the day so well. Cereal, fruit, a sandwich for lunch but supper I get home and i have a heavy meal, I do portion control though but, I snack on biscuits at times, I have no discipline at all.

I need to increase thee exercise routine and stay on course with my diet, I also need to drink more water. Frequenting the loo goes against my very being. I have no problem drinking it, It is the downside I do not like.

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Name – Pacey Pee

Age – 26

Height – 157cm

Current weight – 66kg

Target weight 62 kg

I jog in the mornings (I mean I try to) and I go for aerobics class every Sunday morning. I make sure all my workouts are for 30+ minutes so that my belly fat can be tormented. YES #belly!!!! that’s my major concern. I hate vegetables, I don’t understand fruits. Water is tasteless. LOL I like to complain about these things even though I know they bring out a nice bikini body! So time to toughen up and get flab burning!

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Name : Miss Kay

Age: 26

Weight : 62kgs

Height : 162cm

Target Weight : 55kg

Its more of a getting toned than weight loss plan so don’t read into the target weight thing too much.

Fitness Goals : To run the 2015 Vic Falls Marathon

Routine : cardio, fartlek, gym, p90x

I wake up at 5:15 every morning for my run because I can’t stand this heat and that’s just the best way to start off a great day. I do a 20min jog at a fast pace approx just over 4km. Fully recovery then I do some fartleks which are just walk, jog, sprint intervals (example –>walk 50m, jog 100m, sprint 100m  Do this 6-10 times).

On other days I will just do gym and some p90x. I attribute my almost perfectly flat belly to my p90x DVD collection

My Playlist :  Anything by Rihanna. funk rock/ house/ dancehall music — the less lyrics the better, i just want a bouncy beat and rhythm

Weakness  : Chocolates, pizza, icecream  These weaknesses for me need Jesus himself because I don’t know what kind of will power is required here

About me : When I’m not exercising I’m farming (tobacco, pigs, mushrooms) and during the school first term season I coach athletics