Hello there,
Welcome back to K&T blog, how are you?
We hope that you are keeping well and are still paying attention to your health and fitness. We all have a right to good health and adequate level of fitness in our lives, but we also have the responsibility to uphold that level of health and fitness to the best of our abilities, because every right comes with its own responsibilties. So in making efforts to manage your weight and pursue a weight loss journey you are doing your noble part to enjoy the right of health and fitness, so keep going 🙂 .
“Every right has its responsibilities” – Lewis Schwellenbach
We’ve had a number of busy weeks recently, since we launched our online fitness services (The 30-Day transformation program & the 5am online workout sessions) we realise the privilege of time, it is really a glorious commodity. Many people we come accross complain about the lack of time, specifically for fitness and health, which makes sense because we are living very busy and demanding lives. We are busy not out of pleasure but necessity to survive. We also find ourselves always up to our necks with commitments and day to day life demands, but one things we always make time for is to exercise and to prepare healthy food and fill up our water bottles. We see the benefits of this in managing the day-to-day hustles and we hope we will reap the rewards later in life.
“Those who do not find time for exercise will have to find time for illness” – Edward Stanley
We learned the hard way about the consequences of not making time for health and fitness, but since the beginning of our fitness journey in 2020 we have been making sure that health and fitness gets its fair share of our time, we are not willing to go back 🙂 . If you are struggling with making time for health and fitness in your life, here are some helpful tips you can incorporate in your busy day.
1. Embrace Micro-Workouts: Squeeze in 10-15 minute workouts whenever you can, like a brisk walk at lunch or squats while waiting for your coffee.
2. Batch-Prep Ingredients: On a Sunday, cook simple components like chicken, grains, and roasted veggies to assemble healthy meals in minutes during the week.
3. Schedule Your Health: Block out time for workouts in your calendar to treat them as non-negotiable appointments.
4. Carry Water Everywhere: Keep a reusable water bottle with you at all times to make staying hydrated effortless.
5. Move While You Wait: Use small pockets of “dead time” for simple exercises, like doing calf raises during TV commercials or lunges while on the phone.
6. Simplify Your Meals: Build your plates around a simple formula: a lean protein, a healthy fat, and a fibre-rich carb.
7. Choose Intensity Over Duration: Opt for a short, high-intensity interval training (HIIT) session to get maximum benefits in minimal time.
8. Prep the Night Before: Lay out your workout clothes and pack your healthy lunch before bed to remove morning excuses.
9. Redefine ‘Exercise’: Increase your daily movement by always taking the stairs, parking further from the door, or getting off the bus one stop early.
10. Use Healthy Shortcuts: Save time by using convenient options like pre-chopped vegetables, frozen fruit for smoothies, or healthy meal kits.
That’s it for this week, making time for health and fitness in our lives is a necessity to enjoy this “Right” , and amazingly it is also the key to coping with our busy and demanding lives.
Until next week, stay blessed.
Kat & Tshepi
Kat & Tshepi 