Old Mutual Harare Marathon

One of my new year goals is to run at least 3 half marathons this year.  I know, that’s pretty intense considering I only ran my first half marathon just last month.  The idea is to push my body to the limits and this will certainly do so.  I for one am disappointed with the start time because it’s very hot lately and by 6am my body doesn’t do very well with running, I’m more of a just before the sun comes out runner but I guess I’ll have to make a plan!

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All the details are on the poster.   You can enter for the Old Mutual Harare Marathon on Friday 9 February or Saturday 10 February at Old Georgians Club in Groombridge.  Payment options include cash, swipe and Ecocash.  Come prepared.

Mark your calendar and save the date, will see you on Sunday!

Update:

I’m beyond heartbroken.  I couldn’t go and register for the marathon on Saturday it was pouring all day long!  I have never felt so much pain.  Thankfully a friend managed to go and I’m really proud of her and she smashed 21K.  Well done Claire, you’re getting stronger by the day!

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Fitness Bae®

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UnPlugged Must-Haves

UnPlugged Magic: Love. Live. Music

I hope you have been preparing for UnPlugged because tomorrow it’s the place to be!  Your UnPlugged must-haves include items from clothes, to food to a couple of accessories.   Those of you going for the first time need to make sure you have some if not all of the things on the list below to make your UnPlugged experience all the more fun!

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Photo Credit: @mama_danai (Twitter) and her friend Rutendo

  • Sunglasses
  • Flat shoes (there will be a lot of dancing involved)
  • Shorts
  • Jeans
  • Floral summer dress
  • Hoodie or jacket (if you are planning to stay on till the evening)
  • Power bank
  • Selfie stick
  • Cooler box (make sure you stash a lot of ice and drinks of your choice(Vodka) in there)
  • Bottled water
  • Camping chairs
  • Picnic blanket
  • Backpack or sling bag
  • Toilet paper
  • Alcohol
  • Beer sticks
  • Biltong
  • Pizza(from Pizza Slice obviously)
  • Burgers (just make sure your crush won’t be coming along it might get messy
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The UnPlugged Look

What I love about UnPlugged is that you can bring your own food and drinks.  Thankfully there are food stalls so if you run out of your own stash you can always buy yourself something tasty to eat or drink.

You can pay via swipe, ecocash and cash unfortunately Zipit is not yet available.

Performing acts to look forward to at UnPlugged tomorrow include, Tariro neGitareMunyaradzi Nyamarebvu & Roots Kalimba and the “UnPluggers Choice”, WinkyD !!!

Still not convinced to come through?  Watch the UnPlugged Zimbabwe video from here to see what the vibe is like.

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Photo Credit: @mazishuga (Twitter)

UnPlugged Zimbabwe starts at 2pm and ends at 10pm.

Make sure you enjoy every moment and don’t forget to bring your friends and family.  If you are going to be drinking alcohol please make sure you have a sober designated driver so that you get home safe and sound.

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Have I left out any UnPlugged must-haves?  If yes, please feel free to drop them in the comments section.

©MaKupsy 2017

ParkRun Harare

ParkRuns have been a major part of my health and fitness journey.  I remember the first time I set foot in the park with my neighbour for my first run.  The most unpleasant experience of my life!!  However, I kept going back for more because it was a place I felt safe because there were other runners as well.  Most were slow runners, others were on a mission to sprint away but generally the atmosphere was just right if you were serious about getting in shape.  Nearly 3 years later I still put in some parkruns when I need a place to bring back fond memories of the start of my journey.  I managed to lose weight from running in the park and I also got my fitness on while I was at it!

Over the long holiday I realised that there is actually no time like the present and I should start organising our very own parkruns in Harare!  This is how it’s going to work.

The goal is to meet up for parkruns once every week on Saturday morning.  

We will start off the first month of parkruns with running 2.5K each week and gradually increase the distance over the next few weeks until we get to the ideal 5K distance.  Everyone is invited to come along for the parkruns; young, old, kids, as long as you have a goal to have a healthy body and mind then you must make sure you come through.

ParkRun Perks:

  1. The park runs are free!
  2. I will teach you how to run and share fitness related information.
  3. You will be able to lose weight or maintain it.
  4. You will make friends with similar interests.
  5. If you can’t run walking is still an option so please don’t feel excluded.
  6. Exercise is a stress buster.
  7. You will challenge yourself to commit to a habit that your body and mind will thank you for in the not so distant future.

Fitness Bae works towards enhancing the lives of the community through support, encouragement, mental and physical health awareness activities. 

I find pleasure in helping those around me achieve their health and fitness goals.  For this reason I have decided to start hosting parkruns starting from the 2nd of September 2017 going forward. (save the date) 

Like my Facebook page @thefitnessbae to stay updated on the parkruns and to also get weekly updates on different health and fitness events and information happening in and around Harare.

Have you tried going for parkruns?  If yes, what has been your experience with running outdoors?

Stay logged onto my Health and Fitness Journey Series Episode 8 will be live on Tuesday at 9:00am.

®Fitness Bae

 

Walk Against Cancer

Good Morning Team!

It’s good to note that there are a lot of activities were health and fitness are concerned over the past year.  This weekend there will be a walk against cancer.  If you have time please come through and be part of worthy cause.

Team #RunWithFitnessBae will definitely be taking part and we hope to see you there!

SAVE THE DATE.

Fitness Bae®

Yoga Classes

Hello my darlings!

I always want to keep you updated on what’s going on in the fitness world in and possibly around Harare.  Take your pens out and jot this down or take a screen shot of this blog post or better yet book mark it for future reference.

My fitness friend Tendai Angela hosts Yoga Classes every week and this is what her calendar looks like:

Monday: 18:45 – 19:45hrs 

(Set intentions of the week, relaxation) at Queen of Hearts. “The art of release and internal balance.”

Wednesday: 16:30 – 17:30hrs

(Mid week check in) at Queen of Hearts. “Nourishing Vinyasa Flow.”

Saturday: 08:30 – 09:30hrs

Franjipani in Mount Pleasant.  “Consciousness in Motion.”

Saturday: 12 – 13:00hrs at Queen of Hearts.  This is a free class for women with endometriosis or any menstrual related issues or pain.  “Self Love Series”

I hope to see you at one of the classes because I will definitely take some time out and let my body do the Yoga!

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Tendai Angela

For more information kindly get in touch with her on this platform.

Fitness Bae®

 

 

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?

Fitness Bae®

Fitness In The Park : Africa Day

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).

cd58939d-e3f5-4a7f-80c6-4bc8340e82e9.jpg

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 ; you even added dabbing to the regular jumping jacks and played 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?

Fitness Bae®

Chasing Change : Archie

Everyone always seems to have a really cool fitness journey about how they were out to overcome some immense trials in their life and they took to fitness. Mine is a lot more simple, some may even think it silly but it has driven me. A lot has changed in a little under a year, so many lessons gained and now I am chasing a huge goal. I’m positive I can make it happen and I have already started putting in the work.

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I didn’t start running because I had grown grossly obese or because a BMI calculator on my smartphone classified me as obese. It also had absolutely nothing to do with a doctor telling me I would be dead in a year if I didn’t shape up. For me, don’t laugh, but the story involves AliExpress and Super Mario. Quite the unlikely pair to drive someone to fitness.  I bought two Super Mario themed t-shirts from China and when they came only one of them  would fit and even then it was a really tight fit with my potbelly sticking out like a sore thumb. This would have been the perfect time to use that “Ha, Chinese cuts are always smaller” line but I knew the truth.

I realised I was turning into my fellow millennials.  The beer drinking, skinny jeans wearing, tight t-shirt and three-months-pregnant-and-in-denial looking millennial. I’m talking about the guys, parked at Fife avenue Shopping Centre on a Friday without a care in the world. I started wearing a shirt to work and it would become uncomfortably tight after lunch. Whenever I bumped into old friends they automatically assumed I was now married. Why is that people see a potbelly and assume you are married? Are potbellies so unattractive that you must be married to let yourself get one because that person is stuck with you for better or worse?  I felt like I was in a borrowed body so I had to do something about it.

Whenever I bumped into old friends they automatically assumed I was now married. Why is that people see a potbelly and assume you are married? Are potbellies so unattractive that you must be married to let yourself get one because that person is stuck with you for better or worse?

Penny-Pinching me was not willing to give a gym USD50 to run around their premises looked to YouTube. I started with the dance fitness type videos and slowly graduated into cardio but I did not feel any change. I felt I needed to do more if I really wanted this. That is when I started running. Honestly, in the beginning it was more walking than anything else.

For three weeks consistently I ran one kilometre and walked two.  I would be out of breath, feet burning, t-shirt drenched in sweat but if felt amazing. Soon I could run two, then the full three. It was a great feeling. I tried to run consistently but it was hard especially with no one to talk to, my best friend was slacking off; running once a week and that wasn’t doing me any good. It wasn’t easy doing it by myself.

As fate would have it (I’ve always wanted to write that), said best friend soon had this girl behind the #RunWithFitnesBae hashtag on his podcast. Listening to her journey and then getting to go to one of the Fitness In The Park sessions was great. That is how I met MaKupsy at the meet itself,  I was around people chasing the same thing. Different reasons, different levels of intensity but the same mission and it was good. Later joining the WhatsApp group with these very same people was even more helpful than I initially thought it would be. Setting a goal by yourself is one thing, but when you share it with friends and you are accountable to each other it’s so much better. Even just seeing your friends running will get you out of any slacking mindset!

Time moves so fast when you’re running. It’s been several months now and I have reached a point where I run 5K every weekday morning. Now I have found a new challenge: The Victoria Falls Marathon. I recently learnt there was a chance to go to the the marathon on the company’s account but first I would have to be part of the the 5 with the longest distances in a ten day competition. It’s not over yet, it has me running twice daily now and it’s not easy. I’m already planning the training I will do to ensure I can at least run the half marathon; 21K is a lot and there better be an ambulance at the end of it. The plan is to run the whole 21K non stop.

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The biggest key is the ‘family’ I share my progress with daily. Now I have people sending me messages when I don’t post asking me what happened. It’s very difficult to slack when it’s like that. Maybe I just like running so much I’ll take any reason to do it.

I have learnt a few lessons on this journey so far:

  • That a skipping rope can make you feel like hanging yourself is easier than using it for a work out.
  • I have learnt that the Avenues of Harare are small you can easily run out of places to run.
  • Joggers are not the target market for prostitutes.
  • Shoes are important, The wrong type and you are screwed!
  • Most of all I have learnt that you should share your journey. Share your progress. You never know who will be inspired by your drive. That’s why I like what MaKupsy has done, everything from the story in her journey itself to the platform she has created for all of us to come and share both the great and no so great parts of this never ending fitness journey.

The only time you should ever look back is to see how far you have come!

by Archie Moyo

Secrets To Body Weight Training

Paul Bako is a vibrant young man who always had a passion for fitness. He attained a Degree in Business Management at Solusi University and worked for NSSA.  He decided to pursue his passion full time. He is a self taught Yogi who still practices Yoga regularly but he focuses on Calisthenics. Calisthenics is a discipline of body weight exercise that builds strength, increases balance, physical ability and flexibility. Paul is also an avid reader and a writer. He believes that life is meant to be experienced and not just lived so you may find him doing crazy and even risky things. An ambivert by nature he exudes positive energy and enthusiasm but you may not see him out and about too often.

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What makes you tick?

Life itself makes me tick. Just the knowledge that there is so much to see, do, know, experience and cherish makes me get up every morning. I wake up so excited to live because I don’t know which day will be my last so I make the most of all of them.

You could have chosen any form of exercise to stay fit, why did you choose calisthenics?

Calisthenics as a word originated from two Greek words which in English are ‘Beautiful Strength’. I have always been into fitness but once I saw the ability, agility, strength, flexibility, coordination and graceful manner of moving calisthenics would grant me I was sold. I chose calisthenics because it resonated with my nature. I’m free spirited, creative and progressive. Calisthenics is the same and way more.

What are your thoughts on Rest Days?

Rest Days are just as important as workout days. Working out and resting are two sides of an amazing coin. There must always be balance. If you work out a lot, rest a lot. Muscle grows and conditions when at rest. To work out more than you rest leads to burning out due to the body producing cortisol which is a stress hormone but no need to get too technical. Just rest!

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What’s your favourite meal of the day and why?

I LOVE BREAKFAST!! Breakfast sets the tone for the whole day so it is my favourite. I also have time to cook in the morning so that gets me excited.

Do you eat carbs?

I eat carbs quite a bit. I prefer clean carbs like oats and vegetables. Oh yes, vegetables have carbs too. Occasionally I indulge my sweet tooth with a bran muffin or a chocolate croissant. I just stay away from heavy starch food like sadza.

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How do you grow muscle using body weight?

That takes a bit of time to answer but in a nutshell: few sets with lots of repetitions using compound exercises that engage a number of muscle groups at once. Eating carb based food then resting comes after. Increasing intensity of exercise as you grow bigger and finally, believing in yourself. Your mind is the real key to your fitness.

What do you love about Calisthenics?

I love how easy it is to keep your workouts interesting. You can regulate how hard or easy an exercise gets with ease. I also love how easy it is to see that you are getting stronger and progressing, not to mention the fact that calisthenics chisels the body to the point of making regular men Spartans.

How often do you work out?

I work out 3 times a week for a maximum of 45 minutes. However, I stretch every other day. Real stretching is its own workout as I have come to realize but I do it for about 15 minutes so it doesn’t exhaust me.

Say I wanted to start calisthenics today how long would I have to wait to start seeing results?

If you are really focused and paying attention to your form then 21 days is all it takes to start enjoying the perks of Calisthenics.

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What can people expect at the Fitness in the Park Event on Saturday?

They can expect to see me. LOL. They can expect the story of how I started doing Calisthenics, a breakdown of the big 6 moves that make up the back bone of calisthenics and examples of the big 6. They can also expect a showcase of the type of strength, agility and craziness calisthenics promises. Maybe some Yoga flow motion too!

Any life nuggets to share with those on their fitness journey?

I have a lot of those but the most important ones would be:

  • Remember the result you want but focus on the process. If you focus on the result it will seem unattainable.
  • Approach everything you do with positivity. If you make a mistake learn from it. If you are drained rest and pick it up tomorrow. Don’t think in terms of difficulty. See everything as a challenge you surmount because you can.
  • I’ll take it right out of Kendrick’s mouth and say ‘Be Humble.’ Pride limits growth and success. Ask for help when you need it.
  • Don’t spend time in front of a mirror searching for definition. Work out till everyone around you becomes a mirror that tells you how awesome you look.
  • Celebrate every little victory because life is too short to wait for the big ones.

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Love what you do and your love will be returned tenfold. Even if its fitness love it all the same and it will give you more than you could ever bargain for.

Thank you for the beautiful feature Paul.  I am looking forward to tomorrow’s event. If you have any questions for him feel free to drop them in the comments section.

Happy Friyay!

©MaKupsy 2017