Meat Vs Fish (letter to the loyals)

Hi My Fellow Keepfit Readers,

A massive apology for being away for a while. I have been so swamped with life but I have still been exercising and I hope you have been too. Please do not loose momentum as that is what helps keep you in shape.

I have a little nugget of intelligence and I thought you might appreciate this info graphic as it definitely gives some key and interesting nutritional facts about meat and fish. Very Very insightful to say the least. Give it a glance and it can change your life.


Source :

Keeping on piling driving through your exercises and I shall be back with more tips.

Yours sincerely


Want to be a Yoga Mystro?


Have you been thinking of starting Yoga? Well I have a couple of tips that can get you started in no time.

Follow these step and you will soon become a Yoga Mystro :)

  1. Get a proper sticky yoga mat to help improve your grip
  2. No shoes allowed – keep your feet bare through out the exercise
  3. Wear flexible, stretchy and loose clothing
  4. Do yoga on an empty stomach
  5. Practice yoga first thing in the morning
  6. Relaxing between exercises is important
  7. Get a good yoga instructor
  8. Don’t think you are mad flexible from the start, it is a gradual process

Now you are on your way to becoming a Mystro, now go ahead and read some more on this by checking out this yoga site

Little Tips On Cranking Up Your Energy


Energy is the ultimatum between being productive or being idle. This thing we call energy is very key yet sometimes it is hard to find, so I have decided to give some tips on retaining/boosting your energy reservoir.

  1. Eat smaller and more frequent meals to help maintain your energy.
  2. Drink lots of fluids, specifically water.
  3. Take control of your body clock – go to bed and wake up at the same time everyday, even on weekends.
  4. Take power naps when needed – I call it hibernation modes.
  5. Do exercise regularly – power walks are also regarded as included.
  6. Light energy packed meals.
  7. Stay away from foods that sap your energy – these include saturated fats, butter, alcohol, processed foods and additives.
  8. Regular meditations also help recharge your batteries.

Little tips like this enable you to have more energy through out the day. Enjoy!

Burn Off The Festivities Right

Now that the festivities are long gone and a new year is upon us, it is only right to say, it is time to burn off the extra calories that have been accumulated over the Christmas period. It is important to pick the best exercise that can help make this possible.

Let’s focus on the simple act of jogging/running.

Running is often seen as a boring sport but when it is done right, with the right gear and technique, it can be a ‘God sent’ activity that would enable you to burn off the calories right and quick.

Before you embark on running, here are a few tips to consider just as you are deciding to hit the tracks, treadmill or road (which ever floats your boat)

  1. Wear good quality running shoes.
  2. Women should wear good supportive sports bra
  3. Breathe in through your nose and mouth – this is to make sure you are getting enough oxygen, and also take deep belly breaths to avoid developing side stitches
  4. Stay hydrated
  5. Eat a good amount of protein and carbs before running
  6. Always warm up and cool down
  7. Don’t do too much too soon
  8. Decided to set targets so that you can keep a record of your fitness
  9. Last but not least, try to do intensive running in short time ranges rather than extreme long distance running. This is only applicable if you intend on doing it more often and your sole aim is to burn off calories. Why? So that you protect your knees from potential long term damage.

P.S.Try running in the opposite direction of your regular course, it helps spice things up

Happy New Year and Happy Calories Burn off!


Injury Prevention

Engaging into sporting activities without checking your fitness is not the wisest way to go about exercising. It is essential that you check your fitness and are aware of your ‘body status’ as it prevents you from incurring injuries that could hinder you from reaching your targets. Below are 5 brief points to consider to avoid sustaining injuries.

  • Warm up before you start – Do plenty of stretches and brief warm ups to get the blood flowing so that you can prevent potential problems such as cramps and muscle pulls.
  • Wear the correct equipment for each sport you play – This is essential so that you do not strain certain parts of your body that could otherwise have be avoided. Make sure that the equipments are the right size.

  • Rest properly before and after sporting activity – This makes you stronger and prevents over-training, poor judgment and fatigue.

  • Beware of old injuries – If you have been injured before, it is important that you protect that area properly as it is prone to injury.

  • Know and abide by the rules of the sport – Rules are usually made for safety, protection and the smooth running of the sport at hand.

Please ensure you are aware of your fitness level before embarking on a sporting activity as this is crucial and critical for your performance as well as your health.

P.S. Below is a diagram that demonstrates a list of stretches that can help for a range of sporting activities

For further information and details do have a look at sports injury prevention.

Getting A Personal Trainer

Some people start going to the gym without any clue of how to get the right type exercise going to help them maximise their potential for achieving their targets. This can be resolved by getting the right personal trainer. However, some individuals might think getting a personal trainer is a waste of money but I would say, going to the gym and under/over/ab/misusing the gym equipments is more of a waste of your money.

It is essential that if you are looking to use the gym properly from the start, you get a personal trainer that suits you. In order to get the right type of personal trainer, a couple of questions/factors should be considered to help in this selection process.

  1. How much are you able/willing to spend?
  2. Search for professional directories of personal trainers in your area or ask your gym
  3. Do your research and contact at least 3 personal trainers and discuss what you are looking to achieve
  4. Check your trainers credentials and ensure that they are qualified and are not just pretending to know it all
  5. Follow up on references – Find out people who recommend these personal trainers
  6. Do you feel comfortable around this personal trainer?
  7. The trainer from the start should be able to give you a plan of how your exercise routines are going to be executed.
  8. Ask the trainer about their success stories and case studies from their previous experiences.

These are a few factors that would help you lay a foundation for getting the right personal trainer.


Creating An Exercise Plan

Creating an exercise plan can be seen as very daunting, however if simple steps are taken to creating this plan, this can be as simple as putting on clothes. It is essential that you create a plan for your journey of getting fit as it enables you to know where you are going, what needs to be done and what realistic time frame you are looking at. It is important that you set your self up to look at long term goals as well as short term goals.

Below are 8 simple steps to consider when you are deciding to form an exercise plan.

  1. Take a realistic view of exercise: It is critical to start with simple and achievable goals such as going to the gym twice a week or running for five minutes twice a week. This is because it is easy to get frustrated and give up if you are too ambitious.
  2. Record your progress: This will help you stay motivated as you can see what you have done and how far you have come.
  3. Take a flexible approach to your exercise regime: This means don’t be too hard on yourself and say ‘I have to go to the gym on Mondays and Fridays and if I miss it then I have completely mess up!’ Keep it spontaneous as it stops you from looking at exercising as a chore.
  4. Include physical activities in your daily routine: e.g. Try taking the stairs instead of using the lift/elevator. Walk to the grocery store and back instead of using your car for very minimal shopping.
  5. Join forces with colleagues: Invite people to exercise with you so that you can motivate each other and enjoy the journey together. You can all join a class which could even spice up the journey to fitness.
  6. Play sports with children when possible: It is the best of both worlds as you benefit from their energy and they benefit from learning how to keep fit for the future.
  7. Reward yourself: This is essential as it makes the experience worthwhile due to the fact that it is in our nature to want to finish a goal, task or target if there is a reward at the end of it. Treat yourself but probably not with a bar of chocolate all the time as it might just counteract the essence of exercising. Maybe buy yourself some new music CDs, games or a trip.
  8. Think of someone who inspires you: Get a realistic role model who you can identify with and use them as a motivation for your work out goals.

Keep these steps on paper or at least at the back of mind as these are important to successfully going through this journey. Remember it is not about one heavy day of working out that matters but “consistency”.