‘Fitness shaped me tremendously’
with diet and exercise keeps me camera-ready.” in“Ichtoicokkeun,peagghsi,gyho-gpurort,esitnaydinegt rdiicshpcirpolicneesdsewditfhoomdysdainetdwshuiplepalevmoidenintgs
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How many steps per day is healthy?
What can I do to motivate
bTlheeornneewcersessaerayrfcohr esvuegrgyeosntes. stotayoaucrtirvoeuatnindegceatnyhoeulpwayloku
myself to stay active?
othnajtuesvteanfteawkidnagy8s 0p0e0r wsteepks ing more each day:Instead of ocannyhoauvrehaeaslitghn. ificant impact stoenydoiunrgcaowlleoarkgueem’saidl,ewska.lk
◗ Go in person:
noI t iasllismtepposratraenctrteoatneodteqtuhalt. walk with your paGrotnfeorroar wA asltkuindgyefnohuandcetdhmatusbcruilsakr children every daIny.stead of
◗ Family outing:
strength, body composition, taking an elevator, take the and cardiorespiratory fitness. stairs.
Take the stairs:
Walking at a leisurely pace Choose omvaeyraslltipllhybseicbael nacetfiivciitayl, bfourt fpraormkitnhgesepnottrsafnacrethoefrwahweary
Park at a distance:
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BY V MILE MAVIMBELA
HphEyNsiictacloamndesmtoenfittanl eimss-, in hand. Experocivseinmgetrnatisnsgnoohtajunsdt tyionugrgbooadlsy tbhuetnawlsorykoiunrgmdilnigde. nSetltyatondacrheiseivleietnhceemabpupillidcsabclheatroacltiefer igpsyomowtehreainrbgidtaoinsmdaamwinhoson.lgeAsthosmeusmetaloiifsnetsaetbymlleechoices you can dedicate yourself ftaiotgnlyoemnssge-jotneutrrhmnue.syTi.oasdtayabwoeutahlkisto M“aIzaiyma, BmuyhflreieSnidthsecmallbmiseo lfeaashdieorn. Iaanmd alinfeasrtyt,lefitinteesrs-, national model. I started my 2m0u1s9cl,ea-sbuIipldrienpgajroeudrntoey in oenf tuenrivmeyrsfiitrys.tTyheear tpouresfosliscfueurpseumsshooefrdecamomnemeynptahlyhseicaaltlha.”nd
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TIPS:
Start with the basics. Hire a trainer for a few sessions to teach good technique. Start light to build confiDENCE.
Be patient and consistent. Transforming your body takes years of consistency, not days or weeks of intensity.
Sleep 7-9 hours per night and eat SUFfiCIENT PROTEIN.
Using apps like Strong can track your lifting progress.
Showing up consistently even on days you don’t feel like it is key.