Adele – Someone Like You

Love is one of the most beautiful things you can experience in this lifetime if it’s reciprocal.  However, if you are one of the unlucky few who got served a huge dose of unrequited love you will know exactly how much pain can come from it.

Thankfully over the years I have had the chance to reflect and take note of some of the mistakes I made in the past where love was concerned.  In the past I have paired myself up with people who actually did not love or care about me.  I saw the signs and chose to ignore them.  A slight sign of concern was automatically mistaken for love.  For me love had to make my heart go pitter patter, lose my senses, lose sleep and have me going through extremes of happiness and sadness.  That was clearly a lot to take in in the name of love.

I used to be a bitter woman, I was mad at the world.  Mad that I loved someone who did not see all the things I did in the name of love.  More than anything I was mad at myself for not seeing something was not good for me and simply walking away when I still had the chance to do so.

I am happy to say that what I view love to be has completely changed.  For me love will not leave me close to feeling a panic attack, love will complete me, love will give me a warm, calm and confident feeling towards my partner.  I don’t think I still get butterflies, maybe it’s an age thing; but I certainly feel that this is right when I am with the perfect match.

I no longer feel anything towards the man who once shattered my heart to irreparable little pieces; I am indifferent towards him.  You will be surprised to note that this very song used to bring me to tears each time I listened to it but now I listen to it and recall that it used to be his favourite song.  Through it all in as much as things didn’t work out between us we had our happy moments.  They didn’t last but for the season they were supposed to they brought a smile to my face.

It’s important to take a step back whenever you get the chance to and find out where you go wrong.  It’s easy to sit down and blame the world for things going wrong in your life when most times you are the very source of your own pain.  You can’t choose who you love though you can try very hard to make sure you love someone who at least feels the same way about you.

I have made it my personal mission to continue to grow myself in love.  How?  By doing things that bring me joy, filling my days with happy moments, understanding that not everyone will understand the intensity that comes with me and above all else to keep learning and unlearning habits that might hinder my progress.  Not everyone will understand what I am about but the right one will know that I am amazing just the way I am.

We live yes, but how many of us actually take time to learn?  




©MaKupsy 2017


Rest Day

Running and resting are two peas in a pod.  There is no way you are going to enjoy running if you don’t take time to rest.  The Winter Challenge that started on the 1st of June is still going strong with more participants joining in from across the globe. Today is Rest Day for those that managed to run 5K on Sunday for the #JustDoItChallenge and participants are beyond excited!  Below are some of the things they will be getting up to to ease their mind from the running challenge which has proved to take a number of people out of their comfort zone.


Team Fitness In The Park

Archie : I slept in today and it was sooooo nice!

Nyasha: I am still deciding between a lie in and a Spa morning.

Fungai: Definitely more sleep for me, I have a day off from work, I will have brunch later on, anyone to come and wash my trainers??

Dumisani: I was really going to enjoy my rest day if today was the weekend because I was going to sleep my day away so I will settle for taking it easy today.


Team Fitness In The Park

Yeukai: I am not going to work tomorrow?  How is that for a rest day??  I will be making my way to News Cafe Borrowdale to try out all of their burgers.  Okay, I kid.  I will try out one of them.

Real: I actually don’t know.  I will probably day dream about that roco mamma’s cheese and bacon burger.  I will also use the day to rest and see if my knee heals.

Fitness Bae: I enjoyed every single minute of the extra two hours of sleep I had today.  I will stretch at least three times today and enjoy a laid back day.

Unfortunately not everyone got a rest day today and this is what some of them will be up to:

Sammy: I am actually not resting today I will skip seeing that I didn’t get to run most of the days.

Tawanda:  I am going to work and chances are I will be finishing at midnight if not tomorrow morning.

Thembi: I will be at work and will complete Day 14 of the challenge in the evening.

Toriro: Day 13 of the challenge was done with the whole family.  We had two members joining and by the end of the challenge the whole family will be on the road.  After running we did squats, leg raises, crunches, planks, arm workouts and stretching.

I love to run.  Running is my release and I am happy that I am part of a team that not only enjoys taking up challenges but finds joy in learning new ways of making this health and fitness journey all the more fun.

Rise, Run, Rest, Repeat! 

Fitness Bae®

3 Quality Calisthenics Lessons

The first question I get when the word calisthenics rolls off my tongue is, “What is that?” with a hint of skepticism. I do not blame people for being skeptical because calisthenics is pretty mysterious in its nature. The word itself is of Greek origin and is a combination of two words. ‘Kalos’ which means aesthetic beauty and ‘Sthenos’ which means strength.

Calisthenics is beautiful strength.

It is what the Spartans practiced to be the best warriors in all of Greece. If you need an idea of Spartans and their combat abilities be sure to watch the movie ‘300’. What makes it so mysterious though? It is probably the fact that when advanced versions of calisthenics moves are being done they look unreal and make the doer seem super human.


Handstand on an sunny day 🙂

What is even more interesting is that everyone has done something that resides in the realm of calisthenics at least once. Whether it be a push up, pull up, bridge, handstand, jumping jack or a cartwheel it’s all calisthenics. When you use your body to workout you are practicing calisthenics.

I came upon calisthenics by accident in 2015 and I have been practicing it ever since.

My practice has revealed quite a number of things to me while also correcting so many misconceptions I had about strength and fitness. Calisthenics has many secrets to share but today I’ll share these three:


  1. The Body Works As A Unit 


    The Front Lever is an advanced compound isometric exercise

Weightlifting generally focuses on isolating muscle in order to make it grow. That is the reason you will notice people doing 3 to 5 exercises for the chest, arms, legs or any other muscle group. The only drawback is that in the real world the body works as a unit. You may lift amazing weight with your biceps but you will fail to do a single pull up because your biceps are strong enough to carry you but your forearms, fingers and lat muscles aren’t.

Calisthenics movements are always compound movements that work more than one muscle group at any given time. This means that they not only make you stronger, they make you stronger proportionally. When you do a pull up your biceps, forearms and lat muscles will grow together in proportion leading to the type of body structure that lands on the cover of Men’s Health magazine. To reap the benefits of your body’s potential start doing more compound exercises. Burpees are an excellent example because they are a full body exercise that aids in weight loss and gaining strength at the same time. Other compound exercises include mountain climbers and jumping jacks to name a few.

2. Intensity Is Key

IMG_2117 (2)

A 1 arm lever is Intense!

Intensity by my definition is the time spent while your muscle/s are under tension. If you squat and you hold it at the bottom it gets intense. If you run at full speed you’ll find it more intense than jogging. Intense exercises burn way more calories and tone muscle. If fitness is the goal upping the intensity is the key that opens that door. Calisthenics moves are compounded so it is a given that they will be intense if done right. Intensity depends on form very much. In weight lifting, the heavier you go the more likely you are to affect your form. In calisthenics, form depends on how strong you are. If you try a 1 arm push-up before having mastered the narrow/diamond push-up you may go down but you won’t come up and your body will tell you why. How can you make your exercises more intense? Slow down the rate at which you do them. That engages more muscle.

Decreasing rest periods also increases intensity because the muscle won’t have time to replenish its chemical reserves or Adenosine triphosphate if we are getting technical. That means aim to have shorter workouts with less rest and more work. However, intensity does not mean doing 10 or even 20 sets. Nor does it mean running 8 kilometers often. 2 kilometers covered using sprints and jogs is way more intense than 8km done jogging. push the body hard for a short time then let it rest and recover. Do not push it too hard because it will push back.

Intensity is the key to fitness no matter the discipline.


3. The Only Supplement You Need Is Your Focus

I have used supplements. When I did weight training I took supplements and I believed they made me grow although I never quite saw the results I wanted to see. When I started calisthenics I stopped using supplements and focused on working out, resting and eating. I gained weight all the same but this time it was actually muscle mass because I could see the muscle. I got a gift of supplements earlier this year and decided to give them a go again. I gained weight but my muscle definition went down and I couldn’t do the more challenging moves I had become accustom to doing. I got fat. That incident brought me to the conclusion that supplements make me fat. I speak for myself there. Perhaps they make everyone fat then people work hard to burn off the fat and attain muscle but, can’t food do the same thing? Calisthenics taught me that I just have to eat right, put in the work and the results will come. I have nothing against supplements but I believe they are unnecessary if your goal is fitness.



I would advise you focus on eating clean and regularly. That will give your body the caloric intake it needs to grow. Workout intensely till you feel yourself trembling. That will send the signal to your brain that your body needs to grow. The most important part is resting. Muscle only grows when you sleep and you have to sleep adequately. The recommended amount of sleep for real muscle growth is ten hours but nobody has that much time so aim for seven to eight hours of sleep. The rest is clock work.


A Calisthenics Body

Your discipline may be different from mine and that’s alright but these 3 lessons are not etched only in calisthenics. Calisthenics just taught them to me and if you can apply them in what you do you will be amazed at the results you achieve.

Cheers to your fitness and well being.

Paul T. Bako

Run With Fitness Bae

We had a Run Everyday Challenge that ran from the 10th to the 16th of October.  I must say this was the toughest week of my life!  The challenge was to run 5 kilometres every single day for 7 days and the participant who had the best pace won.  There were 13 participants, please check out the table below to see how awesome everyone in the group was.


Unfortunately not everyone managed to run every day and we came up with a penalty.  We decided that your slowest run plus 10 seconds was going to be slotted in for the days you didn’t run. Trust me, this method saw some participants who were ranking first place move down the grid.  I think it was a fair move because running is hard, waking up early morning and sacrificing the comfort of your bed is harder and running every single day and telling yourself you can get through a run is hardest of it all!

Thankfully we survived the challenge but it came with a lot of changes for everyone in the group:

  • Bed time was super early for most morning runners because most people had to make sure they were done with their run by 6am.
  • I can confirm that when I went to bed I was completely lights out. I am a light sleeper and most times I wake up at least twice during the course of the night.  With the challenge nothing of the sort happened; after jumping into bed I was probably dead till my alarm went off at 4am!
  • Most runners complained of fatigue.
  • I remember dreaming of new running routes to try out!
  • The classic one was when were one of the participants stated they were too tired to have sex with their partner thanks to the running challenge.
  • Women talked about how running actually helps during your period. Somehow exercise helps with the cramps and when one of the participants tried to back out of the challenge due to her period we encouraged her to keep going, it only gets better.
  • I for one can tell you that my appetite went out the window. I was hungry in the mornings, lunch time as well but come supper time I was just too tired to feed myself!  I think I lost a couple of kilograms but thanks to my bathroom scale dying out on me last minute I will never know!
  • Calvin went crazy on the last day of the challenge and ran at a pace of 3mins 12seconds on the last kilometre of his run. WHO DOES THAT??  No one in the group ran anywhere close to that pace and we were all green with envy because that’s a pace we only dream of.  Well done dude!
  • Kudzai also set a great pace, look at number 8 on the grid.  Unfortunately he missed a run or two and he lost the first place.  I actually had my fingers crossed that he would win but I guess he needs a longer pair of “secret socks”.
  • The one thing I was very happy about was that most runners had not ran 5 kilometres in a very long time others never at all but this challenge pushed them to their limits. Now that’s what a challenge is all about!  Nothing but serious business when it comes to fitness!


The winner was NatalieShe is truly an inspiration (and very young too).  The pace she set out for everyone was out of this world!  I mean, who runs an average of 5mins 12 seconds per kilometre for a whole 5 kilometres!  Like I said she is young and straight out of High School where they play sport, do all those cross country events almost every day so of course she was going to win! (This is what sore losers sound like. LOL)  A big congratulations to Natalie, she did very well and because she was the winner of this challenge she got to choose what the next challenge will be.

The hash tags will be #NatalieChallenge #RunWithFitnessBae.  In order to win you must take part and when you post your run on social media don’t forget to use the two hashtags I mentioned.   This time around there are prizes to be won and they will be announced a few days just before the challenge starts.  If you want to take part please contact KudzaiUmba or myself and we will add you to the WhatsApp Fitness group.  There is a lot of information on and fitness, encouragement, good laughs and healthy food recipes so if that’s your cup of tea come and join the family.

Well done to each and every single person who took part in this challenge.  I know some participants have not taken on this kind of pressure before but look at how you sailed through this!  This is the beginning of many challenges to come.

The next challenge is from the 31st of October to the 4th of November 2016.


I hope you had a weekend as lovely as mine.  If you have any questions on the next running challenge or you just want to join and get started on your fitness journey don’t hesitate to get in touch.  Today is Monday by the way, the perfect day to get up and do something!

©MaKupsy 2016

WhatsApp Addiction

My name is MaKupsy and I used to be addicted to WhatsApp.  I used to have my phone on me 24/7 even took a bath while I was starring at it!  I would attempt to prepare a meal and most of the times I burnt the food because all my attention was on my phone.  Housework, well, it took me double the time to finish doing it because the number of breaks to check out new messages slowed everything down.  I would sleep late night and wake up feeling all groggy all in the name of wanting to chat.  The work front was worse, countless times my manager would walk in on me and I would be chatting away and that did not look good on my work image, AT ALL.  Talk about not wanting to miss out on what’s happening around you or rather on the latest gossip!  This whole WhatsApp phase has got people hooked and most people don’t even realise it.  I’m not saying that it’s a bad thing but if your whole life centres around your phone and the moment you run out of credit or your battery dies out on you you feel like the world will come to an end then there is definitely a problem there!images

The worst thing about having someone to talk to at the tip of your finger is that when you are going through something you just blurt it out.  Mainly because someone is online and ready to talk you find yourself pouring out your emotions to them and half the time they are not even interested but they would like to tell the rest of the world about your problems; and you don’t even realise it.  It was easier when you had to make a call or meet up with a friend to tell them what you were going through now you just type away and who knows, someone might screenshot your conversation and share it with a whole bunch of people who don’t even care about you…Technology is a funny thing.

I had to work on my addiction with baby steps.  Started leaving my phone behind when I went to work and then attended to it from the moment I got home to bedtime.  I wrote things down in my notepad for reminders and important things I had to do that day all in a bid to not rely on my phone too much.  It wasn’t easy considering I used to walk to work and text at the same time for fear of missing out on something that might pop up on my phone screen.  Just imagine the chances of being run over by a car because I wasn’t focusing on actually walking to work and getting there in one piece.

Don’t get me wrong, social media is not a bad thing, but for me, I now prefer it in small doses because if all my focus is on my phone chances are I will miss the priceless moments.  I won’t even notice that it’s a bright and sunny day because my eyes keep darting through my phone.  Now I use my WhatsApp as and when necessary, it is no longer a life threatening issue if I don’t have my phone… life goes on.  It is actually more peaceful for me.  Actually, the reason I am still on it is to communicate with my mum so that she can send me my daughter’s photos, videos and voice notes.   If it wasn’t for her I would have since left because the addiction was unbecoming.


The Heat!


Goodness me, I don’t remember the last time I slept soundly.  Today the weather forecast predicts a maximum temperature of 33 Degrees Celsius.  If you ask me it feels like it has been 40 plus Degrees the past few days.  It is freaking hot this side of the equator!!!  Hot isn’t even the word actually, it’s just so uncomfortable I don’t know what to call it anymore.

I have to wake up at 0430hrs so that I get to head out for my morning run because anytime later the sun will be out and blazing and my energy levels dwindle when the sun is out.  By the time I am normally done with my run it’s anytime just before 0530hrs and it will be already blazing hot!  Whatever sins we are paying for may the gods please forgive us already, we have learnt our lesson and we will stay on the straight and narrow path because this is not on.

Last night in an attempt to sleep better I made a “cold water bottle”.  I froze a bottle of water and then put it next to me in bed. HAHAHAHA Desperate times people, desperate times.  It didn’t work though, it just felt even more uncomfortable.  Then I decided to soak myself in a whole bath tub of cold water for a few minutes.  I felt better for just a few minutes then it was back to the heat.  Sleeping naked is a total waste of time, been there, tried that you can still feel the heat.  Opening the windows just made things worse because mosquitoes came flying in.  Do mosquitoes ever sleep?  This is a genuine question by the way.   I have been contemplating getting a fan but I know I can’t sleep with it on because I know myself and that will just be a recipe for catching a cold.


I drink a lot of water already but now I drink a lot of water with lots of ice to try and cool down but this stuff is only working temporarily.  I have no intentions of going to hell after experiencing this heat on earth.  If what they say about hell being burning hot and I feel like I am being roasted right here and right now then that bus can miss me any day!

I keep thinking if I feel like I am going to pass out any minute at bed time and yet I sleep alone, what about couples?  How are they managing in this heat?  Then there is sex…How do you even get your freak on in this freaking heat?  Unless you have sex in the shower or in the bath tub, that could work.  Actually, I need to put that on my bucket list.

What are you guys doing to help you cool down?  I am in desperate need of ideas.  I have even stopped leaving the office during my lunch break because the heat will just make me feel tired and drained.

This heat is making me really unhappy.