Tag Archives: OUTFIT NAMIBIA

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

Advertisements

How to Achieve Dreams with SLAM Goals

Achieving a dream is one of the most fulfilling and rewarding feelings in the world. Not only does it affirm that all things are possible, but that with an intention and determination, you and I have the power to create our own, perfect reality!

Everyone has dreams, but those individuals that set goals to achieve their dreams are, realistically, one step closer to success than those people who merely hope and have faith. You can pray all you want, but when the opportunity presents itself and you don’t take it, nothing will change for you.

Goals are like building blocks that pave the way to your inevitable success. Why? Because they set goals that create a grand SLAM in our lives! A “grand slam” by definition is a sweeping success or total victory…isn’t that how you’d like to describe your life now? Yes it is. So here’s how it’s done…

A SLAM goal is simply defined as:

Specific | Lovable | Aspirational | Measurable

Specific Goal

Getting clear of what it is that you desire, is the first step in realizing your dream. Most people know what they don’t want, but very little focus on what they do want. If you continuously focus on things and situations that you do not want, you’ll attract more of it and further steering you away from your goal. It’s important that you clear your head and intentionally picture only that which you do want first and then be specific about the detail. Being vague will bring you vague results.

Lovable Goal

Set goals for something you absolutely LOVE. The positive emotions associated with your goal, is as important, as identifying your goal. When we focus on something with a lot of passion, we help create it faster! Anyone who has watched “The Secret” will understand what I’m talking about. The key is to get excited and follow your gut.

Aspirational Goal

Playing it safe won’t get you far in life! And so it is with goals. If you only ever set goals for things that seem achievable given the resources and knowledge you have to your disposal, you will never ever reach for your highest potential. It is not your job to focus on the HOW, you’re only job is to focus on the WHAT & WHY. How your goal will become a reality, will become clear once you reach for the stars…so ASPIRE for more than you can imagine possible!

Measurable Goal

Establish specific ways of how you will MEASURE your progress in attaining your goal.

A) Set a time frame for each goal i.e. a due date to keep you on track of your goals.

B) Next, list the results that need to happen in order for you to feel like you’re accomplishing your goals. List exactly what it is you will see, hear and feel when you reach your goal. Identifying and picturing your desired outcome will further clarify your goals.

Here’s an example to get you started:

 SLAM GOAL DEADLINE SEE HEAR FEEL
 Write a Novel  Within a Year  Completed Draft  Sound of Book Closing & Applause Excited to be a writer
 Travel to Hawaii  August 2016  Flight Ticket  Sound of Waves  Sand between my toes
 Study Fashion  Jan 2017  Fashion Show  Vogue by Madonna Happy & Proud

landscape-1452808359-mcx-writing-index

Like what you read? then share it friends and family and share your thoughts in the comments below.

I’m excited to hear about your SLAM goals and how you’ve achieved them!

Yours naturally,

Dunja

Meditation: the art of self awareness & how to practice it

One of the single most important habits to cultivate for your health & wellbeing is “Meditation”.

Meditation has been used for thousands of years to quieten the mind and to connect to one’s self awareness in the present moment.

Health benefits on a physical, emotional, mental & spiritual level contributed to meditation are:

  • Sense of inner peace
  • Stellar focus
  • Clear thinking
  • Increased Awareness
  • Connection to an energy higher than oneself/ to source/the universe/God
  • Stress Reduction
  • Decreased blood pressure & hypertension
  • Restful sleep
  • Lower cholesterol levels
  • Improvements in brain function
  • Increase in the production of DHEA (anti-aging hormone)

The greatest, most successful people of our time all have one thing in common, they believe in the healing powers of meditation. People like Oprah, Deepak Chopra, Nelson Mandela, Ray Dalio, Ellen DeGeneres, Arianna Huffington, Jeff Weiner and Steve Jobs credit meditation, as a source of their success.

In a post on meditation, influential companies even introduced meditation as part of their wellness programs for employees: “A number of Fortune 500 companies, including Google, AOL and Apple, offer meditation and mindfulness classes for employees.” (Huffington Post, 2013)

The technique to meditate is simple and fun to learn! It can be as easy as:

– Focusing on the breath

– Silently repeating a mantra

– Listening to beautiful music

– Visualizing a beautiful light or peaceful place

A common misconception about meditation is that it is a religious practice only practiced by holy people or esoteric gurus. This is not true. Meditation can be practiced by anyone, regardless of your age, race, religious or cultural background.

Another misunderstanding is that one needs to quieten one’s mind in order to meditate and actively stop thinking in order to reach the desired meditative state. This will sort of drive you crazy…

Whilst we can’t stop our thoughts or the internal dialogue that goes on inside our minds, we can decide how much attention to give these thoughts. To disassociate from your thoughts and becoming aware of the stories that you tell yourself i.e. your ego, is the first step in reaching self-awareness.

The purpose of meditation is to get in touch with yourself. That part of yourself that is limitless, free and filled with eternal love. Nothing is a source of greater joy than to connect to a part of yourself that is free from all fear and lovingly accepts you as you are – perfect in every way!

That sense of inner peace and compassion for ourselves and the people we encounter in our lives is what carries us through the day after the meditation and is the true benefit of a successful meditation session.

Just a few minutes each day allow you to reap the benefits of meditation. That is all it takes. The more time your dedicate to this, the happier and more peaceful you’ll feel. Over time, this beautiful habit will become your own unique way to connect to yourself and your dreams and desires. Life will become enjoyable and you’ll be able to manage any challenges that you encounter in your life.

Meditation Guide

  1. Find a quiet space to meditate, free of distractions.
  2. Turn off all devices and put your phone on silent.
  3. Set the scene – light a candle or play beautiful music
  4. Get comfortable – either lie down or adopt a comfy sitting position, with your palms facing up
  5. Close your eyes – (this limits you from being distracted)
  6. Realize that whilst your mind will try and wonder, this is only natural and will fade with time
  7. Focus on your breath and let your expectations go
  8. Meditate for as long as you wish – there is no set time frame
  9. When you’re ready to come out of your meditation,  set your intention to carry this stillness and peace of mind into your day/evening
  10. Practice meditation a few times a week, if not daily – make it part of your daily routine like brushing your teeth or making your favorite cup of tea

Enjoyed reading this article? then share it with family and friends and tell us how meditation has changed you in the comments below.

Yours in health & wellness,

Dunja

Affirmations for money, love, success & health

Ever heard of “Thoughts become Things”? Our thoughts are incredible at shaping our lives, but how do you attract your desires faster? The answer lies in a little practice called AFFIRMATIONS.

Affirmations help purify our thoughts and restructure the dynamic of our brains so that we truly begin to think nothing is impossible.” (Huffington Post,2013) A simple statement repeated on a daily basis can become a mantra to live by and a way of life that will shape your reality.

If an affirmation can inspire, energize and motivate you to reach your dreams, then it is an action worth incorporating into your lifestyle. You can either create your own affirmation or choose one from the list of money, success, health & love affirmations below to get you started.

There are no limits to how many affirmations you can use, but choose the ones that most resonate with you. The more you use them, the faster you’ll rewire your brain to think new thoughts and become what you believe most.

Word of caution…all affirmations should be positive and focus on that which you want to attract in your life.Create visuals in your mind of the affirmations, whilst saying them out loud or quietly in your mind throughout the day. It’s similar to creating a vision board of your desires, only you’re using words to describe them, instead of keeping them as ideas inside your mind.

So let’s get down to it and start affirming 😉

Money

  • Money comes to me easily & effortlessly.
  • Wealth constantly flows into my life.
  • I am a magnet for abundance. Prosperity is drawn to me.
  • I am able to handle large sums of money.

Love

  • Love is my divine birthright, and I claim it now.
  • I am very grateful for all the love in my life.
  • I effortlessly radiate positive and loving energy.
  • I welcome love and all the good it brings into my life.

Success

  • I possess the qualities needed to be extremely successful.
  • I am superior to negative thoughts and low actions.
  • My ability to conquer my challenges is limitless; my potential to succeed is infinite.
  • I wake up today with strength in my heart and clarity in my mind.

Health

  • I am health, strength and vitality.
  • I have a beautiful, healthy, happy body.
  • I eat food that nourishes and energizes me.
  • My body is healthy; my mind is brilliant; my soul is tranquil.

 

Like what you read – then share it with family and friends or leave a comment below!

Yours in health & wellbeing,

Dunja

 

maxresdefault

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

AAEAAQAAAAAAAAOQAAAAJGMzYTRjYzhjLTYxZTUtNDU1My1hZmJlLWE4YjQ5MTQzZWFjNA

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

Superfood Smoothie: Lucuma Ice Bomb!

Lucuma, “nature’s caramel”, is found in the highlands of Peru & Ecuador. Lucuma is a highly nutritious fruit, containing carotene, vitamin B3, and other B vitamins. It is especially rich in beta-carotene, niacin and iron with large amounts of calcium and phosphorus. It’s a natural sweetener with a low sugar content and a maple like flavour, used widely as a Superfood alternative to white sugar.

Lucuma

At Outfit Namibia, we try to find delicious ways to incorporate Superfoods into our diets! So it came as no surprise when our trainer, Josh, came up with the “Lucuma Ice Bomb” Smoothie! Perfect as a refreshing sweet drink pre- or post workout, here are the ingredients to make your very own Superfood Smoothie at home:

LUCUMA ICE BOMB

3x Bananas

2x Tbs Lucuma Powder *

1x Tsp Mesquite Powder*

1x Tsp Black/Sesame Seeds

0.5x Handful of Dates

2x Tsp Raw Cocoa Powder*

1x Tsp Hemp Seeds*

1x Tsp Chia Seeds*

Add a few ice cubes

Add 250ml cold water

Blend until Smooth

Lucuma01

*All Superfood ingredients are available at           The Outfit Store

For orders, contact outfitnamibia@gmail.com

Health Coach: Do you need one?

Dunja Berger Health Coaching Certificate

Outfit Health is a health & lifestyle coaching program provided by us at Outfit Namibia since June 2014. Dunja Berger, Managing Partner of Outfit Namibia, has a health coaching qualification from the Institute for Integrative Nutrition, New York. (IIN), where she studied integrative nutrition theories,coaching practices and has been exposed to all major dietary theories worldwide.

There is no “one size fits all” solution to eating. As IIN puts it, “one man’s food, is another man’s poison” and so it is for life. What works for you, might not work for your parents, your boyfriend/girlfriend or next door neighbor. We’re individuals, with complex bodies and varying nutritional needs. We can’t all follow the same diet, although diet authors beg to differ. So rather than following the latest fad in dieting, its best to go with what’s right for you and your body!

As health coaching is still relatively new in Africa, here is some more info relating to it’s definition, purpose and relevance to you:

What is a Health Coach?

A Health Coach specializes in empowering people to take responsibility for their own health and supports them to implement & sustain lifestyle and behavioural changes  that will contribute to the achievement of their personal wellness goals! (IIN, 2013)

Who Can Benefit from Health Coaching

Food Addicts

– The Emotional Eater : You know you’re not hungry, but food fills a void you’re only too happy to fill!

– The Addict : Sugary Treats/ Fast Foods /Toxic People – you know they’re bad for you, but you just can’t help yourself!

– The Adrenaline Junkie:  Addicted to the high that caffeine, alcohol, cigarettes, prescription drugs or chocolate gives you?

– The Workaholic: To dedicated to your work for home-cooked meals & meditation and to busy to care…

– The Weight Watcher: You count your calories, you eat non-fat foods and you’re nowhere near your ideal body weight!

– The Victim: Everyone’s responsible for your life’s happiness or lack thereof, except you…

The truth is, we all love to indulge in unhealthy  foods & toxic relationships. We all love to use food to celebrate the highs and lows of life. We often grab convenience foods instead of preparing home-cooked meals for our families. And everyone has been on a diet to loose weight or gain control of bad eating habits, at one point in their lives. Only to realize that the weight isn’t disappearing and neither are the emotions that made one gain weight to begin with!

The truth is, we use food and bad lifestyle habits to avoid facing the emotions our thoughts are creating based on what we are experiencing in our reality. We choose to create these drama’s for ourselves, because it lets us avoid taking charge of what’s really bothering us. Sound familiar? You’re not alone, that’s why a health coach can help!

How is coaching different from seeing a psychologist/dietician?

A clear difference between psychotherapy and coaching is therapy focuses on a problem while coaching focuses on the solution, driven by the client’s inner strength and wisdom.(Wikipedia,2014)

A health coach doesn’t replace the role of a dietician, but has various differences in its approach. Health coaching fills the role of the mentor, is client driven, and doesn’t diagnose or treat, but rather assesses the overall wellbeing, incorporating factors like relationships, career, physical exercise, spiritual practice, education, finances etc in addition to the client’s health.

What a Health Coach Doesn’t Do

A Health Coach does not replace any medical practitioner, but acts as a missing link – the patient guide- that helps develop strategies to enact real, lasting lifestyle changes that address not only the diagnostic label (i.e. pre-diabetic ; obese), but also serve to enhance the person’s overall wellbeing. (IIN, 2013)

A Health Coach does not diagnose, treat, or take responsibility for bringing about wellness in a person’s life, but rather guides and supports the development & progress towards each person’s health & lifestyle  goals.

How Health Coaching Can Benefit You!

  • Health Coaching can identify why  your body is in discomfort & pain
  • It can detect food sensitivities and allergies, you didn’t know you had
  • It can help you take charge of your food cravings & figure out what they really mean
  • Health Coaching helps you to quit bad lifestyle habits that harm your health & happiness
  • A health coach motivates you to loose weight & teaches you how to keep it off for good
  • A health coach finds a diet/ eating plan best suited to your individual body & lifestyle needs
  • It focuses not only on eating habits, but also on how your relationships, career, spirituality,home environment, finances, joy, social life, creativity, health and physical activity influences your lifestyle choices!

More importantly, a health coach is your mentor, confidante and right hand in whatever health & lifestyle goals you wish to achieve and haven’t had the courage, strength or motivation to achieve on your own!

What are you waiting for?

Book your FREE HEALTH HISTORY consultation today and find out how health coaching can benefit you!

Contact outfitnamibia@gmail.com

Team Building with Outfit Namibia

OUTFIT NAMIBIA TEAM BUILDING

TEAM BUILDING with OUTFIT NAMIBIA

Team Building is the most effective way to build team spirit, interpersonal relationships and skills to manage

conflict, communication, trust and respect within a team environment.

Outfit Namibia’s team building focus is on achieving outcomes based on the your specific needs.

We specialize in problem solving and activity based team building.

Our team building is held all over the country, based on your venue of choice.

Whether you’re a small private business or a corporate multinational,

we can deliver a team building package best suited to your organizational requirements.

Our rates are affordable and competitive, ensuring that we can provide a package

that is personalized and specific – meeting budget demands.

Flexibility is key and we change our team building activities regularly to create a unique team building experience for

repeat clients, which we’ve been fortunate to have since we started our business in 2012.

We are a motivated, passionate and driven business and create this environment

with every team that we encounter at Outfit Namibia!

To book our services, send us a mail at outfitnamibia@gmail.com

Superfood Smoothie: Raw Chocolate Peanut Butter

Raw Chocolate-peanut-butter-smoothie

Raw Chocolate Peanut Butter Superfood Smoothie

We believe the best way to incorporate healthy habits into your lifestyle,

is to make food as delicious, nutritious & simple as possible.

Try out this delicious smoothie recipe & incorporate as many Superfoods as possible for that added Health Boost!

Our Simple Recipe

500 ml rice milk

(or cow’s milk if you can digest dairy)

2x Tbs Sesame Seeds

2x Tbs Chia Seeds

3x Tbs Raw Cacao Nibs/Powder

2x Tbs Peanut Butter

2x Tbs Maca Powder

Honey to sweeten

It’s the most delicious way to get highly nutritious foods into your body!

So enjoy our simple recipe and get your hands on some Superfoods today.

For more info on Superfoods , please contact outfitnamibia@gmail.com