Tag Archives: fitness

6 Reasons why you’re not loosing weight or gaining muscle

With Outfit Namibia’s Outdoor Functional Training Gym heading into it’s 5th year, we’ve had our fair share of questions around the topic of health & fitness. From questions about diet and lifestyle to fitness trends and functional training methodologies.

The most common question, however, is “Why can’t I loose weight?” or “When will I build muscle tone?”. None of which have a simple answer. The truth is, there are so many variables that determine weightloss or muscle gain.

Here are our 6 reasons why you havn’t been able to loose weight or gain muscle. Caution! you’re about to read a healthy dose of realism:

1.) The Role of Intention

The true intent of why you’re training determines the results. Yes, you read that. Whilst you might or might not be aware of the role that intention plays in your life, the reality is, intention is driven by thoughts, which creates behaviours that then shape your present moment or in this case, training. If your intention is to look great in a bathing suit, your training & eating habits will be geared to give you that result. If your intention is to just use exercise to socialize and be around like minded people, your training style & results will reflect that.  Similarly, if you want to loose weight or gain muscle – your intention will define your behaviour & bring you your desired outcome.

2) Diet & Lifestyle

Most people will only train once or twice a week, with the very dedicated training thrice. On day 4-7, for most people, anything goes… “Three beers tonight, sure! I deserve it, I trained so hard this week!” or “I really shouldn’t binge watch DSTV Catch Up, but hey ..it’s the weekend!”.

Being healthy & fit is not about deprivation. But most people dont keep up their good habits, especially over the weekend/during the holidays. The problem is, alcohol abuse, being inactive, sleep deprivation and poor eating habits all contribute to weightloss, weight gain or loosing muscle tone.

In fact, almost all training programs will be coupled with a diet plan for this reason. If your training assured results regardless of your lifestyle, then everyone would be fit & strong! However, nothing exists in a vacuum, so don’t fool yourself – that second glass of wine or your 2am stint on Friday night will reveal itself in your training & your progress.

3) Emotional Wellbeing

The state of your mind and your emotions are interchangeable. Your thoughts determine your emotions and yet few will deem their emotional state as an important factor in their training success. If you feel like you’re a failure or you’re going through a tough time in your career or relationships, it’s likely that this will affect your body either through stress, food intake or sheer energy. Taking care of your emotions and feeding your soul are pivotal in ensuring you reach your fitness goals. Whilst exercise is an energy boost and results in the release of endorphins (the happy chemical – your own personal narcotic), this is only a temporary fix, as long lasting emotional wellbeing starts with thinking positive thoughts.

4) Perseverance

Just keep at it!…In a society that values quick fixes, a DIY mentality and instant gratification, how is it possible to loose weight or build muscle quickly and without much hassle? The short answer: It isn’t. The true measure of success lies in perseverance. How many times have you given up on training or eating junk food? Countless. How often do you try again? To persevere and stick to your health & fitness goals is considered work, but it’s an investment worth making.

6) Style of Training

Fitness programs and gym’s that promise to deliver results in just 20-30 minutes are everywhere. People are pressed for time and any app or gym that promises instant results are in high demand. But is it a fad or a lifestyle that you’re after?

Functional Training at Outfit Namibia is focused on delivering results through core and strength building exercises that enhance your body’s performance in every day life.

Loosing weight and gaining muscle are a byproducts of functional training, with the main focus on movement, core strength, building a strong & lean body, correcting posture & muscle imbalances, boosting endurance and increasing your metabolism.

Functional Training is a training method that appeals to people of all age groups and fitness levels. However, true results with the functional training method is dependant on training for a longer period 45min – 1 hr, a few times a week and doesn’t offer a quick fix. (specifically for Outfit’s Training: a minimum of 2x rounds, training 3x times a week)

So, with a healthy dose of realism and hopefully a better understanding of what truely brings you results, we’d love to hear what you believe are the reasons you may not be getting the results you need? Or is there a training method that’s worked for you that you’d like to share? Reply in the comment section below.

Until next time,

Dunja

Integrative Health Coach

Fitness Motivation: Be stronger than your excuses

Fitness Excuses

Self motivation is described as the “ability to do what needs to be done, without influence from other people or situations. People with self motivation can find a reason and strength to complete a task, even when challenging, without giving up or needing another to encourage them.” (businessdirectory.com)

Being self-motivated is therefore essential to your success in life. Your willingness, determination and above all, consistency, pave the way for your success or failure in achieving your goals and dreams.

Without self motivation,  your time, effort and money will be wasted. It’s like you owning a car, but not going anywhere or owning a blender but never using it to make a smoothie.

We all have setbacks and situations we find challenging, but shouldn’t we be stronger than our excuses?

What does being self-motivated look like?

Let’s break it down for you:

A)  It’s managing your time well, so that you can get everything done with ease

B)  Its taking time out to work on yourself, even if you’ve never prioritized yourself before

C)  Its being stronger than your excuses and going through with it, no matter how you feel or what’s happened to you

D)  It’s ignoring the negativity from people who are too weak, jealous or afraid to support your goals

E)  Its being consistent over time and not letting set backs keep you from attaining your vision

D)  Its getting up every time and not allowing your fear of failure take over

Ultimately, self-motivation is putting your self that loves you unconditionally, in the driving seat!

So get your training shoes on, dress for the occasion, put on a smile and motivate yourself to greatness…we’ll be waiting for you on the other side.

Like what you read? then share it with friends and family and leave a comment below about how you use self motivation to overcome any obstacles.

Til next time…

Yours in Health & Fitness,

The Team at Outfit Namibia

The Business of Health & Fitness

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Our latest feature on 99FM’s Master Your Destiny Smart series. Here is an excerpt, click the link to read more:

Being in the business of improved quality of life, Outfit Namibia is making its mark on the health, wellness and fitness arena in Namibia for their holistic view on how to live life to the fullest. 99FM’s MYD Smart sat down with entrepreneur and business owner of Outfit Namibia, Rowan Carstens, to find out how their approach to functional training makes business sense.

You are leaders in outdoor fitness in Namibia, why did you choose outdoor fitness?

“Many people are tired of conventional gyms and considering that we in Namibia have 300 days of sunshine a year, we have the perfect environment to train outdoors. Plus, there is something powerful about training outdoors, feeling the sun, the wind and the earth. We in fact encourage our members to kick off their shoes when they arrive at our facilities and feel your connection to the earth. Training is actually a very spiritual practise because it is firstly about connecting with yourself and your body, the benefits of exercise seen in the body are a by-product of training.”

99 FM MYD Smart Series Article: Outfit Namibia

Kids Fitness Classes with Outfit Namibia

Kids Fitness Classes are held daily from Mondays to Fridays 3 – 4pm with Outfit Namibia at Outfit Studio in Klein Windhoek!

Our training consists of functional training, body-weight & core fitness training, self defense & outdoor fitness activities!

Fitness classes are open to kids aged 10+ and open to both males & females.

For more info, email outfitnamibia@gmail.com

Namibia: The Best Outdoor Fitness & Adventure Travel Destination!

Outfit Namibia
Namibia, a land of vast natural beauty, magnificent wildlife & the mecca of Adventure Travel! Outfit Namibia is proud to be located in a country that is a vast as it is beautiful. A land that is peaceful, unpolluted & has the second lowest population density in the world! You can loose yourself in this desert country, leave your troubles behind & reconnect to your soul! Namibia is the playground of adventure seekers & fitness enthusiasts & here is why…
Fun & Interesting Facts of Namibia:
1.  Location: Southwestern Coast of Africa
2. Area Size:  824,292 sq km
3. Population Size:  2.2 Million (yes, it’s that low!)
4. Languages:  English, German, Afrikaans, Bantu, Khoisan & Namlish (our own mix of English, German & Afrikaans;)
5. Currency: Nam Dollar (N$) or South African Rand (ZAR)
6. Sunshine: Average of 300 Days a Year!!!
7. Rain: Only in Summer (if we’re lucky!)
8. Capital: Windhoek (Africa’s Cleanest Capital City! & Outfit Namibia’s Base)
9. Literacy: One of the Highest in Africa!
10. Wildlife: We have “The Big 5” , The Largest Seal Reserve in the World & Our Elephants Roam Free!
11. Conservation: Namibia protects its habitat & natural resources in its constitution
12.  Nicknames: Namibia – Land of the Brave & Nam
13. Cuisine: Namibia is a haven for meat & fresh fish lovers! Our meat is exported to SA, UK & Norway etc.
14. Religion: 90% of the country is christian (yes, really)
15. People: Warm, Friendly & Multilingual People- Love Tourists!
Adventure Activities you’ll love in Namibia
1. Hiking
2. Cycling
3. 4 x4
4. Caving
5. Horseback Riding
6. Climbing
7. Photography
8. Stargazing
9. Camping
10. Quadbiking
11. Dune & Sandboarding
12. Flying & Gliding
13. Skydiving
14. Ballooning
15. Paragliding
16. Catamaran
17. Dolphin Cruising
18. Canoeing, Kayaking & Rafting
19. Diving
20. Windsurfing
21. Kitesurfing
To book any of these experiences, please check out the Namibia Tourism Site or get special deals on StayToday Namibia!
If you’re coming as a delegate to the Adventure Travel World Summit 2013 in Namibia, check out our link here!
Outdoor & Indoor Fitness
1. Outdoor Obstacle Course by Outfit Namibia at Heja Game Lodge, 15min outside of Windhoek
2. Outdoor Fitness Camp at Okonjima, North of Namibia
With so many reasons to visit Namibia, isn’t it time you came? You’re missing out 😉

Outfit Kids Adventure Camps in Namibia 2013

Outfit Kids Adventure Camps Namibia 2013
Outfit Kids Adventure Camps Namibia 2013

Outfit Namibia is hosting  “Outfit Kids Adventure Camps” in Namibia these school holidays in April & August 2013!

Here is more information on the Kids Camps:

OUR AIM

  1. TO TEACH NATURE PRESERVATION
  2. TO PROMOTE LIFE SKILLS
  3. TO FOSTER RESPECT
  4. TO  EDUCATE KIDS ON HEALTHY LIVING

WHAT TO EXPECT

  • BUSH HIKES
  • OBSTACLE COURSE CHALLENGE
  • SLING SHOT KETTY
  • RAFT BUILDING
  • WATER BALLOON FIGHTS
  • BASIC SURVIVAL TRAINING
  • FUNCTIONAL TRAINING
  • OPEN AIR CAMPING
  • COMMUNICATION & LIFE SKILLS GAMES
  • & MUCH MUCH MORE!

KIDS BUSH CAMPS – 3 DAYS, 2 NIGHTS (ALL INCLUSIVE)

  • KIDS BUSH CAMPS 23-25 APRIL & 17-20 AUGUST 2013
  • HOSTED AT HEJA GAME LODGE- N$1,650 PER KID
  • MEALS & ACCOMMODATION INCLUDED

DAY CAMPS – 3 DAYS, NO SLEEPOVERS (ALL INCLUSIVE)

  • 3 DAY CAMPS 20,21&22 APRIL 2013
  • HOSTED AT AVIS – N$1,050 PER KID
  • MEALS INCLUDED

WHO’S INVITED?

  • GIRLS & BOYS AGED 6+ FOR DAY CAMPS;                                              10+ FOR KIDS BUSH CAMPS
  • KIDS WHO LOVE ADVENTURE IN THE OUTDOORS!

 Need more info or want to book? Contact outfitnamibia@gmail.com 

Diary of an Athlete: Stuck in a Concrete Jungle

Outfit Namibia -Diary of an Athlete
Outfit Namibia -Diary of an Athlete

The constant murmur of city life that never ending dull sound that engulfs my eardrums. Sometimes I wish I could make it all stop!

It’s been a few weeks since I last managed my way to that trail run just up the road. My dogs stare at my barefoot shoes with yearning eyes…my house keys exciting them as I leave to work, reminding them of that freedom.

I feel my heart pump as I daydream of that burn in my legs as my feet carry me to the top of the mountain. There’s just no time today. I’m stuck. Stuck in a concrete jungle with no fruit, no trees. The only green I see is the few trees and grass patches we’ve selected to keep. Ruminant of how we used to value nature.

I’m stuck, continuing my life, waking every day wanting to have just one hour to escape the constant drone of car tires on tar. It’s right there just up the road. I’ll go tomorrow.

Saddest of it all, I’m lying to myself. I’m stuck in a concrete jungle, fueling my own frustration.

But today is my day! Today I woke up 30 minutes earlier, yet I wasn’t in the mood to run just yet, so I hit work early.

Having finished work early, I have time. Laces tied, leashes ready. Then a phone call…work! I’m stuck in a concrete jungle, but I know the way out. It’s my time now, my time with my dogs, time for my soul. I love to escape this concrete jungle.

by Rowan Carstens

Take time to explore the outdoors with Outfit Namibia, learn more about what we do here

How to loose weight & burn fat (the healthy way)

Outfit Namibia Weightloss 101

Congratulations on taking the first step to a healthier, happier you! Admitting to yourself that you need to change is the hard part, it gets easier from here onward.

There are various weight-loss techniques on the market, however what you really need is a change in lifestyle. There’s a reason you’re unhappy with your current weight and to change this, you will need to look at the following to see the results you desire:

A.) Your diet
B.) Your exercise / physical activity levels
C.) Emotional & mental health

I’m sure you’ve heard that a healthy, balanced diet is essential to weight-loss. But what does that entail? All it means is that you need to watch what you’re eating. Your stomach is not a waste basket. You are what you eat.
Outfit Namibia - quote

What to Eat

Focus on eating fresh vegetables, fruit and protein like eggs, chicken,       fish. The less red meat you eat, the better for weight-loss. Meat takes on average 7 days to digest in your system and most of it converts to fat. The same goes for any sugars or carbs like white bread, cakes, biscuits, rice etc., limit these and you’ll see a huge improvement in your energy levels and you’ll see and feel the results in your body.

Outfit Namibia- Model with smart waterWhat to Drink

Water is essential, you need to drinks at least 2 liters a day. This is a secret weight-loss technique that most models and athletes use. It’s so simple and yet so few people do it. The water not only hydrates you, but also flushes out toxins in your body. Often when you think you’re hungry, it’s actually just your body craving water. Do not drink alcohol during your weight-loss program. Most alcoholic beverages add weight, because it converts to sugar in your body. If you’re serious about loosing weight, you can have a glass of wine/beer/ or whiskey on a night out, not more.

Exercising Your Way to Health
Staying active is key in weight-loss. You cannot expect to loose all the weight on eating well alone. You need to burn fat through regular exercise and build muscles, to get the lean and strong build your body was designed for. It’s not just about looking good, it’s about feeling good too. The stronger you are, the more capable you are of dealing with life’s challenges.

Regular exercise means that you’ll need to get your heartbeat going by doing 20 minutes of cardio every day i.e. running, cycling, skipping rope, swimming, walking up stairs or going for a brisk walk. This will kick start your metabolism and trick your body into burning fat.

Outfit Namibia - quote

Besides cardio, you should also focus your workout on building muscles. Building muscles helps your body do the following:

1. Burn calories (by maintaining muscles instead of maintaining fat)
2. Increases your metabolism ( to burn more FAT)

Exercises to build muscles include: Lifting weights, push ups, sit ups, squats – ask your personal trainer to help you. Don’t have a personal trainer? contact: outfitnamibia@gmail.com (Namibians only, sorry 😉

 

Emotional & Mental Health Check

Emotional eating is the surest way to never see any results during your weight-loss regime. You need to be emotionally ready to make a lifestyle change, in order to eat right, be committed to training every day and achieving your fitness goals. Changing your lifestyle is hard, but the results are worth it. Silence the critic in your head and mentally and emotionally prepare yourself for a rough ride. To begin is always the hardest. Persevere, the devotion pays off.

Outfit Namibia- fitness motivationWhen will you see results?

It takes 4 weeks for you to notice your body is changing, 8 weeks for your friends to notice & 12 weeks for the world to notice.Give yourself 12 weeks to change your body, mood, health & your lifestyle!