Tag Archives: weightloss

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

Superfoods at The Outfit Store

nutrition-superfoods

What are Superfoods?

Superfoods are …

  1. more nutritious, contain more energy & healing than any other foods!
  2. the greatest foods identified by the greatest civilizations that have existed on earth!
  3. Foods that correct imbalances in our body
  4. Foods that come from the world’s top energetic places:

The Amazon rainforest, the top of the Andes   mountains, the foothills of the Himalayas and the wild   African plains!

Why take Superfoods?

  1. It’s time to take REAL PILL, designed over 1000’s of years by mother nature!
  2. The earth’s plants are FOOD + MEDICINE!
  3. Nature has the answers to vitality & beauty
  4. Superfoods are simple to use, delicious & packed with nutrients!

Which Superfoods should you try from The Outfit Store & Why?

CHIA SEEDS ~ Health Benefits

  • Brain Health – Brain Food!
  • Excellent Colon Cleanser
  • Stabilizes Blood Sugar
  • Excellent for Improving Endurance & Fitness
  • 19 Amino Acids – excellent protein source!
  • Potent Antioxidant, Anti Aging J
  • Rich in Omega 3 – great for cardio health
  • Weight Loss & Blood Sugar Stabilizer

CAMU CAMU ~ Health Benefits

  • Natural Antidepressant
  • Highest sources of Vitamin C in the world!
  • Helps kill Viruses & protects against colds & flu
  • Protects the Nervous System & Great for Improving Eyesight
  • Reduces inflammation – eases arthritis pain
  • No 1 Antiviral Herb by Dr Gary Null
  • Calms down the brain – turns off adrenaline
  • Protects cell longevity – you live longer

HEMP SEEDS ~ Health Benefits

  • 20 Amino Acids = protein rich!
  • Immune system supportive
  • Omega 3+6 = near perfect ratio for humans!
  • Helps protect the skin from the inside
  • Regulates hormonal balance & supports menopausal health
  • Aids Liver & Kidney Health
  • Excellent for maintaining digestive health!
  • Contains no THC – cannot make you high

MACA ~ Health Benefits

  • Packed with Vitamins
  • Rich in Minerals & Protein
  • Natural Aphrodisiac
  • Enhanced Fertility & Male Erections
  • Helps with Menopause, Lactation, Menstruation
  • Increases brain function, memory & mental clarity
  • Stress-, Thyroid- & Hormonal Support
  • Excellent for Athletes due to its nutritional profile!
  • Increases Longevity
  • The List goes on……..

MESQUITE ~ Health Benefits

  • Highly effective for balancing blood sugar
  • Safe for diabetics  – requires no insulin to metabolize
  • Excellent source of protein
  • Reduces anxiety& supports brain stress defense

BAOBAB ~ Health Benefits

  • Ideal treatment for Dehydration
  • Supports overall digestive health
  • Contains more Calcium than Cows Milk
  • Strengthens bones and teeth
  • Reduces tiredness and fatigue
  • Reduces cholesterol – so great for heart health!
  • Low in calories = great for weight loss
  • More antioxidants than pomegranates, blueberries and cranberries!
  • Great immune system support food

LUCUMA ~ Health Benefits

  • Gold of the Incas
  • Very nutritious!
  • Low GI sweetener
  • Enhances the immune system
  • Great source of iron- oxygenates the blood!
  • Excellent source of carbs, fiber & vitamins

CACAO ~ Health Benefits

  • Fantastic source of heart-supporting magnesium
  • Richest sources of antioxidants of any food
  • Significant for brain health & stress defense!
  • Blood oxygenating iron & manganese
  • Great source of serotonin, dopamine & PEA = neurotransmitters natural anti-depression!
  • Diminishes appetite –which leads to weight loss!

SPIRULINA ~ Health Benefits

  • Highest Plant based Protein of any natural food
  • Most Nutritious Food worldwide
  • 334% more protein than beef
  • Contains Vitamins B1, B2, B3, B5, B6, B7, B9 & B12!
  • 475% more calcium than milk
  • 5756% more iron than spinach
  • Best natural iron supplement!
  • Very high in antioxidants = anti aging & cancer fighting!
  • Protects body against DNA damage
  • Contains essential fatty acids
  • Lowers cholesterol, builds blood cells and reverses anemia!

All of these Superfoods are certified organic and imported from South Africa.  To place your order, contact us at outfitnamibia@gmail.com! Our shop is open by appointment only and we are based in Windhoek, but also distribute nationally. T’s & C’s apply.

 

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

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!