The Life Colour Run

The number 1 reason I’m going to attend this colour run is because it’s in my neighbourhood and I have zero excuses not to show up!  I’m going to register for the 5K run because February is my month of 5K runs besides, the uphills in Hatfield can kill someone so I’m not taking any chances thanks.

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See you at the colour run!

Fitness Bae®

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Benefits Of Exercising During Your Period

I exercise whether I’m on my period or not, it’s just an ordinary day for me.  However, my workouts seem to be a little bit more intense during my period because premenstrual syndrome (PMS) is a real thing and it hits me hard.  My many PMS symptoms include but aren’t limited to moodiness, stress, irritability, unable to focus and cravings.  When I start feeling that way I have to check my period calendar (every man and woman needs this application) and just like clockwork it confirms that my period is nearly due!

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Image from Pinterest

Here are some of the reasons why I exercise during my period;

  • To ease tension.
  • To reduce the bloated feeling I get with it’s that time of the month.
  • To give the illusion that my tummy isn’t bulging.  I don’t know about you but each time I go on my period my tummy looks like it’s in first trimester.
  • To sleep better.
  • To dive in head first and indulge in my cravings guilt free.  My weakness is sweet things, give me chocolate, doughnuts, cake and I’m one happy woman on her period.
  • To cure my irritability.  I easily get annoyed with human beings during my period so the feel good hormones that come with exercising help me to calm down.
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Image from Pinterest

Seeing that I’m such a wonderful person I’ve decided to throw in a few exercises you can do during your period:

  • Skipping (If you are in Harare get in touch with me, I sell skipping ropes)
  • Running
  • Walking; though I prefer power walking
  • Swimming; I would recommend you take a dip on your light days
  • Stretching
  • Sex; try this at your own risk, sounds like it will get pretty messy but researchers do say it eases menstrual cramps.

I’m looking for ways I can stop my period for good.  I completely hate being on my period it’s unreal.  The alternative option is to get pregnant and I’m not ready for another baby anytime soon.  What to do?  Know any tips and tricks???

Do you exercise during your period?  If yes, what are the benefits you get from doing so if no, what’s the reason?

Fitness Bae®

I Can’t Live Without Vegetables

I love me some vegetables; throw them in a salad, stir fry them, slightly boil them, eat them in their natural state.  Whatever the case my life is meaningless without them.  Okay, I lie, both fruits and vegetables are a huge part of my diet and without them my food tastes really bland.  I’m still to try out the egg plant though, the way it looks interesting I have a good feeling it will taste as good as it looks 🙂

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Image from Pinterest

I had a most interesting conversation with a friend of mine who loves all things health and fitness but mainly concentrates on the eating healthy part instead of exercising because he says “He’s a fucking fatty”, his words not mine!  We discovered that we have the same blood type which is A Positive. He told me to read more on our blood type and lo and behold, this is what dear Google had to say;

Type A blood: A meat-free diet based on fruits and vegetables, beans and legumes, and whole grains — ideally, organic and fresh, because D’Adamo says people with type A blood have a sensitive immune system. 

This confirmed my love for fruits, especially avocado; vegetables and my never ending gastritis issues.  I don’t know about the meat free part because I love all white meat but beef remains my greatest enemy, I don’t like the smell and texture.  Minus the health benefits which include reducing the risk of high blood pressure, some cancers and  the feel good effect I get after I eat fruits and vegetables, I love colour and my plates always look happy when I add vegetables to it.

Do you know what your blood type is and what are your thoughts on the subject of eating according to your blood type?

Now that my secret love affair for fruits and vegetables is out let’s get to working on Week 3 of the January Challenge.

Sunday Run 10 K
Monday Rest
Tuesday 12 000 steps + 200 Russian Twists + 200 Plank Knee To Elbow
Wednesday 6 000 skips
Thursday Rest
Friday 200 Chest Press + 200 Tricep Extensions
Saturday Run 12K

Some of the workouts require dumbbells, if you don’t have any you can use water bottles or fill up empty water containers with sand. No excuses.

 

It’s going to be an explosive week ahead!

Fitness Bae®

The Morning After The Festive Season

Hello and welcome to 2018!  Gotta love the festive season right?  The one time that you binge eat and drink like you don’t know the consequences.  Food, glorious food, wonderful food…it’s like that’s all you see throughout December and you want every bite of it!  Then again life is too short and a little fun never hurt nobody.  I’m one of the people who got a little too excited and went all out, a whole 3 days of non stop partying, drinking and not getting enough sleep.  It took me a whole week to recover from that madness but it was all worth it, I ran 120k in December and that ladies and gentleman was a very huge milestone.

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Image from Pinterest

You know that regret you feel after taking the morning after pill?  I think that’s exactly how you feel after losing your fitness morals over the festive season.  However, not all hope is lost because just like you can make a decision to practice safer sex you can also hop back onto the fitness wagon.  I have a challenge that will make you think twice about not eating right, you might not like me very much during this month but you will thank me once you’re done with it.  It’s rest week the whole of this week so make sure you are stretching and hydrating; you’re going to need all the energy.

This time around I will be sharing the challenge weekly.  Week 2 looks like this:

Sunday Run 10 K
Monday Rest
Tuesday 5000 skips + 200 push ups + 200 sit ups
Wednesday Rest
Thursday Walk 10 000 steps + 200 squats+ 200 leg raises
Friday Rest
Saturday Walk 10 000 steps + 200 bicycles + 200 flutter kicks

Please make sure that you do different variations of the exercises.  That way you will enjoy different sets of intense workouts.  Don’t rush through it, “feel” the workouts.  The plan is to get fit or die trying.

Now that you know what’s lined up, which workouts are you looking forward to doing?

Fitness Bae®

Eating Habits That Changed My Life

Fitness is 80% nutrition and 20% exercise. 

If you’re all about health and fitness you have read this saying a million times over.  Throughout my journey I have made a lot of changes that have transformed my body and I give most of the credit to making slow deliberate changes to my eating habits.  I strongly feel that fitness and food should both be a fun experience and that’s why I eat almost everything as and when the need arises; in moderation of course.  Below are some of the changes that have worked well for me.

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Image from Pinterest

  1. I only eat two slices of bread.  I used to eat brown bread but I hated it so decided to switch back to white bread and enjoy my sandwiches in peace.
  2. I have my tea with two teaspoons of brown sugar.  I cut it down to one teaspoon if I’m pairing up the tea or coffee with something sweet.
  3. I drink a lot of water, it’s become a part of my life. I can get up to 3litres of water in a day depending on my activity level.  I think this is the reason why my skin is clearer now, I used to suffer from serious breakouts.
  4. I eat a lot of fruits and vegetables.  Cucumbers, pineapples, mangoes, peaches or avocado.  Whatever is in season I’m eating it.
  5. Junk food no longer exists on my shopping list.  I can safely walk down an aisle filled with junk food and I won’t even be tempted to grab anything from there.  Actually, I hardly even notice it.  There is something about wanting to eat something even when you don’t want it just because it’s in the house.  If you don’t want temptation, don’t bring it to your house.
  6. I eat when I’m hungry, not just because it’s time to eat.  I take time to figure out if I’m hungry or just plain thirsty.
  7. I prepare most of my meals.  I want to see exactly what’s going into my food so chances of having horrible tasting meals are close to none, I long since declared that my cooking isn’t too shabby, people who have tried it are still alive 🙂
  8. I have an occasional glass of wine.  Okay I lied!  I drink a lot of wine.  May the wine gods help me with this.  I blame December.  I think this month alone I’ve wine I could have had in 3 months!  I love my wine, it helps me unwind but this month I’ve been terrible at managing my guilty pleasure.

This is what has worked specifically for me and I’m happy with the results.  I’m not a dietitian of any sorts, I’m just a fitness enthusiast playing around with food ideas and things I read on the internet.

What have been your dietary changes?  Are they working out for you?

 

Fitness Bae®

Keep Calm And Do Yoga

Yoga is one form of exercise that took me a little bit of getting used to but once I got the hang of it, Yoga is in my fitness programme every other week. I took some time out yesterday afternoon and got to talk to one who also goes by the name “Fitness Duchess” and this is what she shared with me.

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What is your name, your age and where you are from?

My name is Margaret Sandra Munthali.  I am 26 years old and I am from Blantyre, Malawi.

What inspired you to start doing Yoga and why Yoga?

My childhood best friend and I felt like doing something different for hanging out. Something healthy. We agreed upon Yoga. It was just about trying something new. A great way to spend the afternoon. We got our inspiration from Pinterest and Instagram.  We started off with Acroyoga actually.  There was no specific reason as to why we picked Yoga. We didn’t know it much at the time; but after our first session we felt SOOOO  good and got hooked.

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Do you do any other forms of exercise?

Yes I do other forms of exercise.  I run here and there. As of December 2016 I’ve been inspired to skip. So I am currently on a skipping challenge.  I also do random workouts on the app Nike Training App.  One day,  I’d love to do Cross Fit activities.

What are some of the benefits of Yoga?

There are so many benefits of Yoga. The physical ones include better posture,  increased core strength,  toned muscles, increased flexibility, pain and stress relief,  weight management and improved breathing. However, I discovered some other benefits too,  it is a great stress reliever!

I found that it taught me some great life lessons. Life is a  journey,  creating small goals is essential for happiness. In Yoga, a pose was a journey,  I would celebrate each improvement or step towards being able to get the pose. I found myself constantly motivated and happy. I apply that to life as well. The journey is just as important as the end goal. Another feeling I can’t really describe is the feeling you get after a great session. A sense of peace. Amaze balls!! It also helped me focus and helped me practice the skill of blocking things out and being able to be present.

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What would you advise someone who wants to try out Yoga?

Practice, practice, practice. I can’t emphasise this enough. The more you do it the better you get. When you stop you reverse the effects slowly. The Internet is your friend. There is tonnes and tonnes of inspiration on the Internet.  A lot of amazing people doing amazing things. There are many variations of yoga too. Research and choose what suits you. There are different types of yoga too. Personally I enjoy the Hatha Yoga  and Ashtanga types; sometimes Vinyasa too. I would love to try some Iyengar  which is the yoga practice that uses props like straps and blocks and some  Birkam also known as Hot Yoga. (Feel free to search for these Yoga variations on the Internet). My advise is find a partner to do it with. I think that was what helped me to stay on track. When I am practicing alone. It’s okay but not as fun.

Where do you do your yoga and what equipment do you need?

I do my Yoga at home mostly and at places with beautiful backgrounds if the aim is a pose and a picture. In most cases you just need a mat. However, if you wanna try Iyanger  then you will need blocks and straps (or a scarf).

I have noticed your  #RunWithFitnessBae hashtags, what got you to join the group?

I decided to join because I had fallen off the wagon. I had not really exercised in a long time. I was feeling lazy and uninspired.  Body size was not the problem. I was actually weighing less than I had in a long time. But for someone who loves fitness I was feeling very unhealthy. I saw Umba’s post on Instagram and sent a message to Fitness Bae that I want in and it was the best decision I’ve ever made. Not only did I find my inspiration back,  I get daily motivation and a six pack doesn’t seem like an impossible dream anymore

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Anything you would like to share with anyone who is making excuses to start on working out?

Working out is not just about weight loss.  I cannot stress this enough. You can be in love with the size of your body but you still need to work out. I read somewhere that working out decreases the chance of getting breast cancer by 25%.  Working out also decreases the chance of getting many diseases. It boosts confidence and it’s great therapy.  You don’t have to go out and run 50 kilometres today, just make small exercise improvements everyday and make the habit a part of your life.

Where can people reach you on social media?

Pinterest: @magzmunty

Instagram: @magzmunty

Twitter: @TheeMagzMunty

Facebook: @magz.munty

 

Since I started doing Yoga,  I have noticed that I celebrate the small things.   I am more in love with my body and I have more confidence in what my body can do.

Fitness Bae®

Day 16: I’m Addicted To Fitness

I had to come to terms with my fitness addiction at some point.  At first it was something I did to get to a target weight, then something I did to get feel good hormones, then something I did every other day because not doing it resulted in withdrawal symptoms that came in the form of feeling like something is missing.  That missing thing was running!  I can’t live without it, it’s a big part of my life.  My name is MaKupsy and I’m addicted to fitness!

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MaKupsy a.k.a Fitness Bae

Let me take you through what a typical morning routine is for me.

  • Leave the house for a run at 5:45am, run anything between 2 to 12K
  • Once my run is complete sync my run on NikePlus and share it on social media platforms
  • Get home and do floor work, currently doing burpees and thankfully today is Rest Day
  • Stretch for 10 to 15minutes
  • Drink up 1litre of water
  • Take a few mirror selfies
  • Admire my naked body
  • Take a bath and get ready to take on the world!

I’m one individual who enjoys running.  If I go for two days without running I’m good but make it three days and my body starts aching to go out and do something.  I eat right, I stay hydrated, I create fun challenges and spice up my exercise routines to keep me going.  I don’t do “diets” because I believe life is too short and everything should be enjoyed in moderation.

I have been on this health and fitness journey for 3 years and counting and you can read all about it from these links:

My Health & Fitness Journey

I Found My Purpose

One thing you have to remember when you are on this journey is that Rome was not built in a day.  You have to take slow deliberate changes, that makes it all the more fun!

What’s your health and fitness programme or lack thereof?

©MaKupsy 2017

 

Sweet Chilli Chicken Kebabs with Avocado & Mango Salad

Fancy some delicious chicken kebabs?  Tanyaradzwa will have you bringing out the Chef in you in no time!  She makes mouth watering meals and she was kind enough to share a recipe for a delicious and healthy meal that won’t take forever and a day to prepare.

All the ingredients:

3 chicken breasts
3 peppers, different colours (red, yellow and green)
Fresh tomato
Cucumber
Lettuce
Red onion
Avocado
Mango

Dice the chicken and season spices of choice. I used:

Ground black pepper
Jerk seasoning
Cajun seasoning
Extra hot chilli powder
Paprika
Mild curry powder

  • Chop peppers roughly to the size of chicken pieces
  • Using large skewers, assemble chicken kebabs alternating between chicken breast piece and a chopped pepper.
  • Place chicken kebabs on oven tray and cover with foil
  • Cook in the oven. Cooking times will vary according to size of chicken chunks.
  • Remove foil for approx 10 minutes to allow kebabs to brown. Glaze with sauce of choice if you wish. I used sweet Chilli sauce.
  • While kebabs finish cooking, chop up the vegetables (and fruit if you wish) to make a side salad. I used mango to add a sweet element to the dish!

 

Plate and enjoy !

I am still trying to figure out why I decided to share this post at this time of day because now I feel very hungry!  I will make sure I get some of the ingredients today and try this out because it is just the switch I need in my meals and it also looks easy to prepare.

In case you did not know some of the benefits of eating chicken are:

  1. Helps build muscles
  2. Keeps your bones healthy
  3. Relieves stress
  4. Promotes heart health

A big thank you to do Tanyaradzwa for featuring on my blog.  I hope you start on a Food Blog soon because you are really great at what you do.  You can find Tanya on:

Twitter and Instagram you will be sure to follow her because she definitely has a Smile So Bright!

 

Fitness Bae®

The Power of Social Media

It’s a beautiful feeling to know that I have a positive impact on people that I have never even met.  The other day I received a message which actually brought me to tears and I felt I had to share it with you.  It reads:

Having been a terrace member(members who don’t participate in the group) of several fitness groups with so much enthusiasm and at the start of it, a week or two after joining, I feel tired, drained and overwhelmed by the number of messages blowing up my phone. I mute the group because I cannot deal with the endless notifications, I’m high key irritated.

Months down the line, I have removed myself from the group having benefited nothing from it.

Having gone through so many fitness groups I became skeptical to join yet another fitness group and so it took a while for me to make a decision.

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It was during my decision making when it dawned on me that, I had been joining groups for the wrong reasons. Yes groups are there to push and motivate you but I lacked that within myself. I had not even an ounce of self drive or motivation to actually get myself out of bed and work out. I was looking for it in other people from those different groups. I ALWAYS had one excuse after the other. I didn’t really eat enough nor did I care about what I ate, as long as I stomached a meal at the end of the day. I ate one meal a day(throughout 2016) which was dinner simply because I had told myself that I did not have enough time to eat both breakfast and lunch.

Now how the hell did I expect to workout with such a diet? After months of body shaming myself and feeling out of control, I messaged Fitness Bae on Twitter in October 2016 out of desperation. I wrote down what she had said and turned into 2017 fitness goals. I realized that there was a lot of changes that had to be done. The first step was to apologize to my body for that is where the healing begins.

A few days into the new year, I got in touch with FitnessBae again, this time asking her to add me to the WhatsApp Fitness group. I was nervous because I had seen how obsessed she was with fitness while I was beyond unfit.

And so I joined the group “#RunWithFitnessBae”. Let me start by saying what a warm and welcoming group it is. Of the many groups I had been in, none of them where as warm and friendly(You would just join and only 2 or three members would welcome you). That for me was already a plus.

The group has an exciting twist to it and is not limited to fitness. What brought me to write this is how I have significantly benefited from the group in more ways than I imagined. Although most of the benefits are small they will go a long way.

I joined during the skipping challenge and my first skipping session was horrible, I could barely make it to 5 jumps. If I tell you now that I listen to the rope so much that I can skip on one foot from time to time you wouldn’t believe me. A week after joining I fell ill and was bed ridden for a whole week and a half. It felt bad and I was angry and moody. I was just there in the terraces doing nothing. My comeback was with the Old Mutual Run where I signed up for 5km bear in mind my longest distance was 1.5km

Then came the DT challenge, which ranged between 4km and 10km. I was nervous and told myself I would terrace on this one. But there’s something about the group that pushes you out of the terraces. People will post their workouts including their pace,elevation and total time (something I never cared about, but now, I look at all of those details) I found myself dressing up and going for the challenge each day. My body was in pain! I had never pushed myself so much in one week.

Im grateful for being part of the team. Even though my pace (which ranges between 08 and 09) and skips per minute are far behind, I’m at a happy place. When the team posts their workouts and I don’t post the level of guilt makes it hard to swallow sadza that night. And it’s because of this group that I found out that when I don’t workout I feel very cranky and moody. Once I get to workout, my mood changes. Not only do I workout, I eat healthy meals and portions too.

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I am still working on a few other things to catch up with the likes of Fitness Guru, Amy and DT😂 I have a long way to go but my motivation has significantly improved. I hope and pray that none of it is taken away from me by laziness, procrastination and all sorts of other distractions. It has taken so many falls,tears for me to get here, maintain and actually be happy. This is who and where I want to be for as long as I can.

Thank you again to the Team and these two quotes are what have been keeping me going;

  1. “Don’t listen to the pains, keep going”
  2. “Food is the most widely abused anti-anxiety drug and exercise is the most potent yet underutilized anti-depressant. Choose wisely”

You can find Leenah on Twitter she is such a happy soul and she has no idea how her message brought warmth to my heart.  Nothing brings me joy as much as knowing that my fitness craze has had people get up and do something about their health and wellness.  I live, breathe and sleep fitness and stories like this make me want to outdo myself each and everyday.  I am one person you can send a message to where fitness related issues are concerned and I will get right back at you because this is the stuff that fires my soul!

Thank you for the beautiful message Leenah and may you continue on your fitness journey with a positive attitude.

MaKupsy 2017©

 

#RunWithFitnessBae Was Trending On Twitter!!!

Success is a result of good judgment. Good judgment is usually a result of experience. Experience is usually a result of bad judgment. – Tony Robbins

The first thing I should be telling you is how I ended up using Twitter before we all get excited about my hashtag trending.  Sometime in 2011 Miss Kupsy’s father used to spend half his time on his phone and I would get super annoyed.  Back then Facebook was the it thing and I knew he wasn’t on it so I would wonder what in the world he was doing on his phone.  Eventually I asked him and he told me he was on Twitter.  I decided to open an account and get myself started on it.  I can safely say I found myself in a dark never ending tunnel, I was completely lost.  I had no idea how the application worked and so decided to leave it for a while.

Facebook was getting a tad bit boring and I deleted the account.  I decided it was time I tried out this alien looking Twitter and guess what, I LOVED IT.  I had to teach myself about the ins and outs, the who to follow the where to place the hash key and a whole bunch of other things.  It was a fun experience because well, this was something new and I got to Tweet whatever I wanted without relatives then calling to ask me about what I just wrote.  Best feeling ever! However, after breaking up with Miss Kupsy’s father I went into a serious case of depression.  No one knew about it though, all they saw were tweets talking about how much I was drinking that day and the random outbursts of cursing.  I was in a bad space and Twitter was my outlet.  I took some time out; it must have been 2 months away from Twitter and reevaluated my life.  When I got back I was all about fitness.

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I took to writing down my new resolution on my blog and on social media pages so that I would be accountable to my words.  It was not easy at first but over time I started getting better and better and exercising and eating right.  I know I annoyed a lot of people with my runs and exercise routines but I had finally found something that was giving me happy hormones and a reason to fly out of bed. I remember around the time that’s when the term “Bae” came along and seeing that I was very single at the time I decided to name myself “Fitness Bae“and since then everyone I meet refers to me as Fitness Bae.

Back to the trending topic…I have a WhatsApp group with fitness enthusiasts.  When I came up with the hashtag years back the idea was to have more people with the same interests join me on my journey.  Going with Fitness Bae as a hashtag didn’t sound catchy enough so I thought wait, my main form of exercise is running…so let me make it #RunWithFitnessBae !! And there you have it, the hashtag that has brought people from all walks of life and different parts of the world to exercise together and stay focused on their fitness journey.

 

 

The very day I was trending on Top 3 Onai gave me a call to come through to their studio to talk about my hashtag.  We got to sit down and have a chat and was I nervous or what?  It was my very first time doing something of the sort live and there was no chance to rehearse anything.  The great thing about the experience was that they were all very hyped up and made the experience less intimidating.  Once we started off I couldn’t stop, the amount of passion I have for Fitness is indescribable.  Words were just flowing out and I was thinking why was I even scared to begin with??  It was great fun and apparently I will be doing it again soon for a whole hour!  You can listen in to the podcast; I start featuring from around 15:10 over here.

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It was a great weekend filled with Zumba, exercise, friends, podcasts, fun and a bottle of white wine!  Never in my wildest dreams did I think that my fitness addiction would take the Twitter Timeline by storm.  There is nothing as heart warming as trending and being known for a good cause.   Thank you to Onai for having me on his show.  Exercise is my life, I can’t function without it and I am happy to have a team that is equally enthusiastic about it.

A big shout out to team #RunWithFitnessBae we run this!!

 

MaKupsy© 2017