Pro tips to be fit for anything 2024 may bring
AFTER a much-needed break with family and friends over the festive period, getting back into your routine in the new year can be quite a challenge, especially when it comes to working out and eating healthily.
Two of the country’s top fitness and wellness influencers shared some advice on health and fitness.
Raiesa Bhorat, a professional fitness trainer and social media influencer,
said her goals for the year are to be healthy and happy in her body.
“I believe exercise is the best therapy, it gives you a clear mind. I’d like to focus a little more on endurance this year. Anyone who knows me knows I’m strong but anything that accelerates my heart rate scares me.
“It’s super important to set a certain goal and follow through with it. You never need to do what you see
fitness influencers do. If you have 30 minutes in your busy day to work out, that’s more than enough. Set a time for your training every day and stick to it even on days that it’s too hard to do so.
“While many people over-indulge over the festive season, I live by a standard rule throughout the year: portion control. I’m heavy on the small portions, good foods, no sugar and minimal fatty foods.
“Dieting and training go hand in hand. You can’t train insanely, but eat unwholesome food.
“Proteins are super important and greens are a fave: a green juice every morning can make you feel like a million-dollar baby. Carbs are not bad – you need your carbs and fats, too.
“I train six days a week, twice a day, morning and evening. Specifically hypertrophy training (that focuses more on developing muscle).
“I do an hour of weight training followed by 30 minutes of cardio, and a HIIT (high intensity interval training) workout once a week.
“Many people dislike weight training but I believe for shedding those extra kilos, weights are great. Weights build muscle and muscle burns more calories than fat.”
Besides trying to build a healthy body, Bhorat said her motivation for daily gym sessions is psychological.
“The gym is the greatest therapy. I started training when I was in a very dark space and training truly changed my life. It’s my ‘me’ time, releases endorphins and puts me in a happy mood every day.”
Niki Schoeman, pharmacist, personal trainer and new mom,
said having been pregnant for most of 2023, she aimed to ease into training.
“My fitness goal is to ease back into a regular workout routine and rebuild my fitness levels.
“As for nutrition, I’ve stuck to my healthy eating habits, and I aim to keep that going strong as I embrace motherhood.
“I’m a firm believer in setting goals, but more important than jotting down as many goals as possible for the new year is understanding that setting them is pointless if you’re not working towards them every single day.”
Schoeman said the first step to eating well and training hard in the new year was to let go of any guilt about indulging during the festive season.
“Heading into a new year shouldn’t mean punishing yourself for enjoying those holiday moments or feeling the need for a quick fix to shed the gained weight.
“Instead, focus on setting realistic, small goals tailored to your lifestyle and what you genuinely enjoy. This ensures that your journey toward better fitness and nutrition becomes a rewarding, successful experience.
“Embrace a healthy active lifestyle by finding a balance between a nourishing diet and regular training.
“If you are unsure where to start, my advice is to take small steps. Try implementing one manageable diet change and one exercise tweak. Stick with these for a few weeks, gradually building on them. For instance, swop out one refined snack for a piece of fresh fruit daily and commit to a 15 minute walk three times per week.”