Tailor Made Health and Fitness For You!

Hi everyone, here's a really insightful and very well informed guest written article by my boyfriend - Matt Gerli -

If you've ever wondered how your body type fits in with your fitness routine then i suggest you pull up a chair. While you're at it, share it with others who might be curious about the same thing! 

Enjoy

S

Xoxo

Hi readers, im back and this time with a little more insight on how to develop, maintain and sustain a health and fitness program for you as the individual. One thing has become increasingly evident in the past few years and especially so in terms of health and fitness, it is that WE ARE NOT ALL THE SAME! Ever heard the phrase “different strokes for different folks” or “results may vary per individual”? The first is repeated whenever a comparison is made and the latter – well that can be found on almost any product created for human consumption, more commonly found in supplementation aisles and pharmaceutical shelves. We are all unique, not unique like when your first grade teacher told you that you’re special - unique in that our bodies are each individually complex, working machines that however similar in composition, differ greatly in appearance, shape and size. 

Whilst we are mostly unable to do much about our organs on the inside and their functionality, besides having them removed, we as humans by our natural urges are extremely aesthetic human beings, appearance is everything! It is the reason you check out your booty in those jeans before a night out with the girls, it’s the reason us guys flex until we fart in front of the mirror after a shower, it’s the reason mom gave you that devastating hairstyle when you were 7 and why acne gets on our nerves, we are motivated to keep and uphold our appearances. The biggest problem that I have found is that it’s not how we diet, it’s not the vitamins and minerals you pump or spending hours at the gym. It is all about being INFORMED! The guys over at The Science of Eating note that “Understanding your body type will help you to strategically & successfully plan your strength training and diet regiment, and once you establish your body type, you can adjust nutrient intake to maximize fitness composition and health related goals.” Whose article can be found at http://thescienceofeating.com/food-combining-how-it-works/workouts-for-all-areas/the-3-body-types-explained/  

How much you know about and understand your body is absolutely imperative to looking your best, the vast majority of people out there haven’t got a cooking clue about themselves other than that they enjoy watching MTV, use a treadmill for 10 mins a day and every now and then that they need a haircut. Knowledge is never wasted! There are those who spend a lifetime trying to figure out what they respond to best & how their body reacts to certain things and some never get it right. 

I invite you to take the first step with me, here and now. By simply reading a little further you’ll discover something about your body that will revolutionize the way you operate on a daily basis. Ready to take the plunge? Let’s go. 

You have a body type! No – not blood type, well you have that too but a body type that you were given by mom and dad’s genetics, the key to developing into the best aesthetic looking you is knowing your body type, using that new found knowledge to tailor make a diet and exercise program that works for you as an individual and pushing hard to get results. 

The 3 main body types are: 

Cameron Diaz (Ectomorph)

Ectomorphs: Categorized by having small bones and joints, these are often tall, skinny people who struggle to gain muscle, have a fast metabolism. Flat chests and small shoulders, these people struggle to put on weight and are often those we know as sticks. Guys, think Jake Gyllenhaal, Brad Pitt and Toby Maguire. Ladies, think Cameron Diaz, Taylor Swift and Kate Moss. 

Pink (Mesomorph)

Mesomorphs: The perfect human form which some are blessed with and most of us aren’t. It’s the typical jock shape, naturally muscular, defined, broad shoulders. Those who are able to gain and lose weight easily. The classic rectangular shape, strong and hard. Guys, think Arnold Schwartzenegger, Mark Wahlberg and Ryan Reynolds. Ladies, think Halle Berry, Pink and Madonna.

Sofia Vergara (Endomorph)

Endomorphs: The larger side of the scale, these people have soft, round bodies and are often short. They are able to gain both muscle and fat easily and have an extremely slow metabolism. It is especially hard for them to lose fat. Large shoulders, usually short and stocky. Guys, think Robin Williams, Jack Black and Stevie Wonder. Ladies, think Sofia Vergara, Beyonce and Kate Winslet.

Were you able to identify which body type you belong to? If so, 5 points to Gryffindor. If not, look at aspects such as these: 

Metabolism – Do you gain weight easily if your diet is useless? If so you could be a mesomorph. If you struggle to lose weight that you put on, then you might be an endomorph. If you struggle to put on any weight despite easing everything in sight, you’re probably and ectomorph. 

Eating – if you’re able to eat loads of calories without seeing any change in your body, you’re definitely an ectomorph. If you eat a small amount of calories and are relatively active then you’re probably a mesomorph and if you’re afraid to eat but can’t help yourself then you’re probably an Endomorph. 

If you’re still unsure, there are many websites that can help you find your body type and best plan for free. One of these is at Bodybuilding.com which is my number one resource to consult for anything body related. This calculator can be found at http://www.bodybuilding.com/fun/becker3.htm  

Now many of you are going to think, well shucks – im a huge Endomorph, have always been and now im doomed because my body is funny and nobody loves me and I have to work out for 17 hours a day and and and… STOP! Whilst you were born with your particular body type, there are ways to break down the walls of your body type, in other words Ecto’s can become Meso’s as well as Endo’s can become Meso’s. It simply comes down to hard work, dedication and giving your body the proverbial kick in the pills. The science behind it, however complicated can be simplified this way: As humans, our bodies like to remain in a state of “Homeostasis” (balance). This means our bodies like to remain the same way they currently are, as a biological machine your body hates change, it is used to your organs working at a certain rate, its used to your muscles doing the same things every day. Naturally, we have pretty lazy bodies and yet when you do have to hike up that hill but you haven’t been active for ages – you upset the system, your body is forced to work a little harder and as a result you sweat, calories are burnt to keep you going and fatigue sets in. So what’s the deal with all the athletes in the world you ask? Simple, they not only enjoy but also strive to upset their bodies every single day, to push harder and make a change – breaking the state of balance. Most important part is, they aren’t special – they’ve got the same bodies that everyone sitting on their couch has, eating themselves into a stupor and hating their appearance. Stuff that! Upset your body, make a change. 

James Villepigue, an ISSA Certified Personal Trainer based in NY, fitness expert with 15 years of bodybuilding experience and author of “The Body Sculpting Bible for Men” notes on p37 that “Just believing that it is possible to reach your goals is just not enough, we need to take action in order to get there”. His book can be found online using its ISBN (9781578262380) at http://www.amazon.com/Body-Sculpting-Bible-Third-Edition/dp/1578264006

So here’s my blueprint for individual body types, this is by no means a surefire way to go about things, but it has been proven continuously over time that different body types respond differently to various diet plans and exercises as opposed to others. 

Ectomorphs or ‘skinnys’– I am an Ecto and have been my entire life! Much of my life has been spent trying to grow, get bigger and get as close to a Mesomorph type as possible. What has worked for me in the past, through trial and error and plenty of hard work is: 

#   Eat! - As Ectomorphs it takes an enormous amount of effort on our part to get fat, this is both a blessing and a curse. We are able to eat pretty much whatever we want and hardly see the effects on our bodies. My conclusion – pump the chow, we need huge amounts of calories if we want to gain muscle, because our metabolisms are already running faster than any other body type, we process our intake 3 to 5 times faster than they do. The downside of this is that we can’t keep anything in long enough to make us fat or help us gain muscle, hence the best bet is just to continually eat. I recommend 5 to 7 small meals a day. 

Nutritech Slow Release Casien

#   Short workouts – As an Ectomorph it’s easy to want to spend hours upon hours at the gym because it’s so hard for us to gain muscle right? WRONG! The best results for Ecto’s come as a result of high intensity short training sessions. Focus on big muscle groups and the basic movements like the squat, deadlift and bench. Minimal cardiovascular activity is advised. 

#   Supplementation – Highly recommended, adding extra protein to your diet is a must in order to keep feeding that train engine of a metabolism of yours, Casien protein is a great slow digesting protein that is best taken just before bedtime to prevent muscle Catabolism (muscles feeding off themselves as a result of nothing in the stomach). Plus, a good multivitamin, possible pre-workout and BCAA’s.

Mesomorphs or ‘squares’ – The jocks and naturally gifted guys and girls with near perfect physiques right off the bat. These are much more susceptible to muscle and fat gains which means dieting is much more important. 

#   Diet – Control the amount of calories that are consumed, Meso’s can gain fat and muscle very easily which creates a dangerous breeding ground for junk food, protein shakes and whatever mum puts on the table. Obtain diet plans for your specific goals whether it may be slimming, building, toning or bulking and measure the intake of macro nutrients on a daily basis. 

Nutritech For Her CLA

#   Go heavy – True for guys and girls, Meso’s need a little more in the way of exercise to push their body out of balance, they respond best to weight training through which results are seen very quickly and easily especially for beginners. Combinations of weights and cardio must be incorporated to develop fully. Cardiovascular activity recommended for early mornings and on rest days. 

#   Pills and potions – For Meso’s supplementation requires dedication and research, because they respond so well to their intake, whatever is taken – results in fast appearance changes. For muscle growth and maintenance, I recommend Whey protein after workouts, BCAA’s and a pre-workout. For fat loss I recommend CLA, a thermogenic and Caffeine. 

Endomorphs or ‘rounds’ – Find it exceptionally easy to gain weight, unfortunately this weight is often fat. Losing fat becomes twice as hard as much more physical activity is required to break down brown fat cells so as to upset their state of balance. 

#   Burn baby burn – For best results during training, Endo’s must aim to keep fat to a minimum. This means they should always be doing a high amount of cardiovascular activity for each and every session as well as some weight training to mobilize muscle fibers and unclog major blood vessels throughout their bodies.

#   Fat loss – Supplements are generally not advised for Endomorph body types however, I recommend either a thermogenic fat burner or a combination of CLA, Green Tea extract, Caffeine and Lipo or Phedra-cut supplements which in turn will act as catalysts for the slimming process. 

Nutritech Combo Vit+Min

#   What to much – Avoid sugars and dense carbohydrates at all costs, cravings can be deflected through the intake of muscle fuel protein shakes in wonderful dessert favours to kill the sweet tooth. Diet should ideally consist of a high protein intake, a daily multivitamin and plenty of water. 

C-c-c-combo breaker! These body types are NOT set in stone, in fact most people have a combination of two body types, resulting in what we call a subcategory body type. These combinations are usually Ecto/Meso or Meso/Endo, thus it is not uncommon to find a pure Mesomorph that gains weight like an Endomorph for example.

Especially for yonder females, the team of ladies at Super Skinny Me have an entire website dedicated to informative articles, body type calculators and how to increase your chances of breaking down your bodies barriers to achieve a better you. They can be found at http://www.superskinnyme.com/. Other great resources for reading up include articles by Carol Tuttle, whose most widely read article on the net is titled: “Pear or Hourglass? The Truth About Your Body Shape” and can be found at https://dyt.liveyourtruth.com/the-truth-about-your-body-shape/ which include excerpts on “what the fashion industry thinks of your body shape” – a truly great read.  

Well there you have it ladies and gents, a little further insight into what you as a human being are made of and how to make health and fitness work for YOU. I do hope you’ll make use of the information I have supplied and implement ways to transform that body of yours into your BEST self.

Matt 

 

        

December Favourites

Happy 2016 my loves, the new year is upon us and with it new opportunities.

Let’s start this year off with another favourites post; here are my December favourites…

So my first favourite was never very far away, especially while I was on holiday. It’s the “Argan oil – Hydrating hair mask”. This product was a serious life saver while I was away, spending long periods of time in the sun as well as in the pool can be harmful to your hair so this product was definitely my ‘go-to’ in terms of hair care.  This hair mask is an intensive conditioning treatment with Moroccan Argan oil extract. Its moisturising properties help to revive and nourish dry and damaged hair.

The mask has a thick gel like consistency with a divine smell. After shampooing your hair, apply the product, leave it in for 7-10 minutes and bob’s your uncle. My hair immediately felt healthier and softer after using this product. It gets thumbs up from me! 

Number two on my favourites list is the, “Revlon, colorburst lipstain.” I know that this isn’t really a brand new product; I just jumped on the band wagon a little late. I’m not disappointed though. This gem was one of the first items that I packed into my holiday make up bag. The colour I purchased is, 001, ‘Honey Douche’. It is a very wearable everyday pink which will suit pretty much any look, it comes in a very convenient and easy chubby stick #ILike. This product is both nourishing and moisturising to your lips which is a really important element for me, combine it with the minty scent and its made it onto my favourites list. 

The newest member to my brush collection very quickly became one of my favourites. It forms part of the new brush line from ‘Essence’, it’s the ‘Eye blending’ brush. This pastel coloured beauty conjures-up perfectly blended eyeshadow, it’s soft and ideal for all blending purposes rather than the application of your eye make up. The brush forms part of a 10 piece set in an array of beautiful pastel colours. it also happens to be very affordable so I look forward to testing out a few more of these…

The final product for my December list is my ‘Rimmel London, extra 3D lash’ mascara in, 003, extreme black. I’ve been using this product for the last month or so and I find that it is probably the best mascara I’ve ever tried out. The brush is thin, giving volume and length to your lashes without having to use the fake kind (I don’t have much experience in the way of false eyelashes but I think I prefer going the good old mascara root.) This product doesn’t clump up your lashes resulting in a hot mess; instead it separates them individually leaving them long and luscious for your night out on the town. 

*Look out for all these products at your local Dis-chem or Clicks*

Well, there you have it, my December favourites. I hope that you will be adding a few of these to your next shopping list. May 2016 be a year filled with only the good things in life and remember “All you need is love”.

S

Xoxo

A Christmas Dessert - Aletria (Rich pasta pudding)

Christmas is in a matter of days, YAY! Every family holds some sort of tradition as to what they place on their dinner tables over the festive season. Being of Portuguese descent, our waistlines seem to expand over this time of year (mine does anyway) as a result of all the delicious foods that are laid before me at our table, everything from Bacalhau (cod fish) which is our traditional Christmas evening meal, to all sorts of sweet desserts that one looks forward to all year around. Today I’m going to share with you a recipe for a dessert that makes an appearance in our home every year, it’s easy and tastes so good! Here it goes.

Ingredients

100g Vermicelli (A very thin pasta, can be bought at your local supermarket)

500ml Milk (any)

125g Castor Sugar

Strip of lemon rind

1 Stick of cinnamon

45ml Butter

4 Egg Yolks

Ground Cinnamon

Method

1. Boil the Vermicelli in 750ml water for 5 minutes and then drain.
2. Add the milk, sugar, lemon rind and cinnamon stick to the Vermicelli. Bring to a boil and simmer until soft.
3. Add the butter and beaten egg yolks. Simmer just long enough to cook the egg yolks.
4. Pour into a large serving dish, dust with cinnamon and serve.

This pudding is best eaten on the day that it is made, cold.

It is the perfect accompaniment to your Christmas dinner, my family and I really enjoy it! We hope that you do too

S

Xoxo

*As seen in, Mimi Jardim’s, Cooking the Portuguese way in South Africa, Page 137

November Favourites

 I haven’t done a ‘my favourites’ post for quite some time so I do believe it is well overdue. In South Africa, November is a time for summer, sun and some serious fun with a hint of Christmas fever, so it’s only right that our products match the summer vibes. Let’s take a closer look and get this favourites party started…

First off on my favourites list is the Freeman Avocado and Oatmeal clay face mask. It kind of sounds like a health guru meal of some sort but I don’t think I have ever come across a facial mask that cares for my skin as much as this one does, it purifies your pores and deeply cleanses as well. I have always tried to be quite cautious as to what products I use on my skin because I have always had very sensitive skin that can be prone to break outs. The first time I purchased this product I purchased the small sachet which I think had four uses in one, just to try it out (I think this is a really cool way to try out a new product instead of committing to the larger 175ml bottle right off the bat) I liked this product so much that the following time I was at my local pharmacy retailer, I put a bottle in my basket right away. It is rich in Vitamin E with, as the bottle says, avocado and oatmeal altogether culminating in the provision of long lasting softness while deeply cleansing your skin, not to mention that it smells great too. Undoubtedly an A+ in my books!

The next product on my favourites list is the Maybelline, Baby Skin, instant pore eraser. This product is at the top of my list of primers, it is lightweight and instantly erases the pores that you want to hide of which we all have a few. I think the best property of this particular primer is that it leaves my skin feeling so soft before I’ve even put any make-up on, as well as its matte finish to my make up look. It is a pretty small tube for the price you are paying but I do feel that having a good primer is important to have so next time you’re in store, get your hands on this cute little mint coloured tube of quality.

I can’t seem to stop raving about latest Garnier product to hit the shelves, Micellar Cleansing Water. (I have previously done a full review on the product so if you’d like to know a lot more on what I’m about to tell you then have a look at my previous post titled “Product Review – Micellar Water” of which the link I will post below.) This bottle of gold has got to be the nicest make up remover that I have ever come across, it is ideal for the late night, dance your pants off, then to McDonalds, get home and pass out kind of lazy girl who couldn’t be bothered to remove her make up, trust me, this product makes your life easier. It’s gentle on your skin, it removes ALL your make up without you even having to rinse your face thereafter. Micellar cleansing water contains no alcohol so it isn’t harsh on your skin making it ideal for your eye area. Ladies I love this product and I really think it’s great value for money.

http://shezdoeslife.blogspot.co.za/2015/10/product-review-micellar-water.html

Finally, we have the newest member to my nail polish collection, YAY. This one is 011, love my golden pumps. This little gem forms part of Essence’s limited Christmas edition collection called “Merry Berry”. I’m sure that by now you all know that I’m pretty into the Essence brand so naturally when this collection hit the shelves I had to be first in line (I will post a review on the rest of the collection within the next little while). This is a top coat which has a generous splashing of gold glitter, but it’s not the usual shaped glitter we have in a lot of our other nail polishes, these little flicks are all different shaped and sized which makes for an exciting new Christmas vibe to your nails. Can we all just please take a minute to look at the adorable packaging...The bobble top is perfect for the Christmas feel of this collection and actually reminiscent of a particular Dior nail polish... I love it! The first time I used it over white nail polish, I loved it but what stuck out to me is the fact that my nail polish didn’t chip this top coat assisted in my nail polish lasting about six days… Impressive I know! #Like

 So that concludes my November favourites my loves, I hope it was informative to you and that you’ll go out and try some of them out, I’d also love to hear what your summer favourites are.

S

xoxo

Victoria's Secret fashion show 2015

 Okay ladies so let’s be upfront and honest with ourselves here, we’ve all pictured ourselves as a Victoria Secret model, whether we’d like to admit it or not.

Well it’s that time of the year again where forty-seven amazing models, including our very own South African Candice Swanepoel, get decked out in seventy-five different looks and strut their stuff on the lit up catwalk. This year the event (held at New York’s 69^th Regiment Armory on the 10^th of November) featured the fresh faced 20-year-old Kendall Jenner who made her debut as an angel.

 This year’s show proved to be a revolving door of underwear, wings and incredibly long legs. From hippy inspired looks to butterfly adorned bra’s followed by a Swarovski covered body suit and a song by ‘The Weeknd’. Other artists included the talented Ellie Goulding and the pretty Selena Gomez to mention but a few.

When we think of the Victoria’s Secret show other than the beautiful women and exciting performers on stage we all look forward to the years ‘Fantasy Bra’ and let me tell you that this year’s bra fell nothing short of spectacular. Adorned with diamonds, blue topaz and yellow sapphires set in 18 carat gold the piece came in at a whopping $ 2 million, created by the esteemed “Mouawad” jewellers. Lily Aldridge was the lucky lady selected to walk the walkway showcasing the beautiful piece, lucky girl. Ever heard the expression “feeling like a million bucks?”.  

These are just tantalising bits and whispers of the unveilings of the evening, definitely more than enough to entice you all to tune in on your television screens on Tuesday, 8^th December 2015 10/9c CBS to catch the full show in all its glory…

I know I’ll be watching and day dreaming about wearing those wings myself again this year ;)

S

xoxo

Strawberry Pavlova

This dessert is definitely one of my top 5 favourite guilty pleasures! Between my aunt and my boyfriends grandmother I really don’t know which is better, all I know is that I doubt I’d ever turn down a slice of this heavenly dessert! Here’s the recipe for you to try it out for yourself.

Ingredients

Cake Tin/ Baking sheet

4 Large egg whites

225g Castor Sugar

2 Level teaspoons of Cornflour

2 teaspoons, white wine vinegar

Filling:

300ml Whipping/ pouring double cream, whipped

350g Strawberries, halved/ sliced

 Method

1.   

           Preheat the oven to 160C/ Fan, 140C/ Gas, 3. Lay a sheet of the non-stick baking parchment on the baking sheet and mark 23 cm circle on it.

2.      Put egg whites into a large bowl and whisk until stiff and cloud like. Add the sugar a teaspoon at a time, whisking well after each addition, until all the sugar has been added. Blend the cornflour and vinegar together and whisk into the meringue mixture. Spread the meringue out to cover the circle on the no-stick baking parchment, building up sides so they are higher than the middle.

3.      Place in the oven but, immediately reduce the temperature by 10 degrees. Bake for about an hour until firm to the touch and a pale beige colour. Turn the oven off and allow pavlova to become quite cold while still in the oven. If you keep the oven door closed you will encourage a more marshmallowy meringue.

4.      Remove the cold pavlova from the baking sheet and parchment, sliding it onto a serving plate. Top with the whipped cream and strawberries, then chill for about an hour before serving

I personally love when the outside of the meringue is crisp and the centre is marshmallow like, topped with fruit and some sort of chocolate, either ‘Whispers’ or a crushed ‘Flake’. YUM! I think I’m starting to crave a slice now… Hehe. I really hope this recipe becomes one of your favourites too…

S

xoxo

 As seen in "Mary Berry, 100 cakes and bakes" Page 164

The end of an era...A dedication

Only a few weeks old here

I was present the day you took your first breath and when you learned how to crawl. I watched you put your bag on your back and walk through the gates on your first day of school (which I thought was adorable). I stood in the crowd applauding you the day you were elected a Prefect in Grade 7. I did your hair and waved goodbye when you climbed out the car for your first social.

 

I held your hand on your first day in high school and stood firm next to you in our matching green dresses. We got to take 2011 by storm together and it felt as though in just a blink of an eye you sped right through High School, until now, you’re standing before Mom and I as a beautiful young woman with the whole world laid at your feet. 

MD 2015

2015, what a year it has been. The final year every girl dreams about…The opportunities that lay ahead of you and the exciting time of preparing for Matric Dance, It was such a special time that Mom and I got to share with you (you looked absolutely stunning). The moment I saw you in that blue dress, I couldn’t help but get teary eyed (you may be 18 but you’re still my curly haired baby sister) and by the sounds of things you had a great evening. I know it’s something that you will always hold in your heart. 

Valediction Evening

 I think it hit me square In the face when I was sitting next to you at your Valediction, your headmistress began talking about how far you have all come and at that moment I realised that you aren’t a little girl anymore and that this is the end of an era. You’ve done it, you made it through 12 gruelling years of school. Not that each day was met with sunshine and rainbows but you persevered, held your head high and you marched on with determination. I am SO proud of you! What I’d like for you to know dear little sister is this; never stop being who you really are. Stay the strong, beautiful, intelligent, remarkable young woman that you are.

Your first day at PHSG & my last

You’ve gotten this far in life with hard work and perseverance, keep going, you are definitely a force to be reckoned with (Hehe). I want to wish you all the best of luck for your finals, you’ve got this sis, stay strong, it’s the home stretch and I know you are going to knock it out of the park

.

Next year will be the start of something new and exciting “the big wide world”. In everything that you do remember this, you are the daughter of a King and you are never alone, you always have a friend in Jesus. Most of all, stay true to yourself, fight for what you believe in and follow your dreams. “I can do all things through Christ who strengthens me”. Philippians 4:13

Mommy and I are always here to support you and we love you!

On your special day

  

 Good Luck Sissy!

 S & D

 xoxo