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10 Vital Hacks for the Active 40-Something-Year-Old

At 48 and running full steam in the fast-paced digital world, I’ve had to find practical ways to keep myself at the top of my game—physically, mentally, and emotionally. In this post, I’m sharing life, nutrition, and fitness hacks that have worked for me. Quick heads up: I’m no health expert. Always do your homework before trying anything new.

1. Adding Sea Salt to Water

Trust me, hitting 48 has made hydration more critical than ever. Adding a pinch of sea salt to my water has amped up my hydration levels and kept muscle cramps at bay. I simply add a small amount of sea salt to every bottle of water I drink.

Benefits:

  • Improved hydration
  • Better electrolyte balance
  • Enhanced muscle function

References:
Healthline, Medical News Today

2. The 3×10 Minute Walks

Being active isn’t just for the young bucks. I find my 3×10 minute walks to be non-negotiable for keeping my metabolism going and stress levels down. I tend to walk first thing in the morning outside, getting in some sunshine and fresh air, and after each meal. A simple trick is that you walk for 5 minutes and then walk back for 5 minutes.

Benefits:

  • Increased metabolism
  • Reduced stress and cortisol management
  • Improved digestion

References:
Mayo Clinic, WebMD

3. Prioritize Sleep

At this stage in life, I’ve found that a good night’s sleep trumps all other health practices. Sleep does wonders for my weight management and mental clarity. It isn’t just getting into the habit of going to bed at a certain time, in fact I rarely have a schedule, but it’s more making sure there are no distractions like TV or phones, a dark cool environment and silence helps me get a good nights rest.

Benefits:

  • Weight loss
  • Improved mental health
  • Enhanced immune function

References:
Harvard Health, Sleep Foundation

4. Morning Sunlight and Fresh Air

Taking a moment in the morning to soak up sunlight and fresh air sets the tone for my day, helping to balance my circadian rhythm and boost my mood.

Benefits:

  • Balanced circadian rhythm
  • Boosted mood
  • Vitamin D synthesis

References:
Psychology Today, Healthline

5. The Power of Vitamin D

Being in the late 40s, Vitamin D has become more than just a vitamin for me. It plays a key role in keeping my bones strong and my mood steady. Working on a computer indoors can sometimes make me feel horrible and adding vitamin D supplements have dramatically improved my well being. It even helps with sleep.

Benefits:

  • Enhanced bone health
  • Improved immune system
  • Better mood regulation

References:
WebMD, Medical News Today

6. The Egg Factor

Don’t underestimate the humble egg. Incorporating at least 6 eggs a day into my diet has helped me maintain muscle mass and get essential nutrients without much fuss. I literally cook scrambled eggs every day which is one of my two meals sorted.

Benefits:

  • High-quality protein
  • Rich in vitamins
  • Good for eye health

References:
Healthline, BBC Good Food

7. Positive Self-Talk

Now more than ever, I find that positive self-talk isn’t just motivational jargon. It has a tangible effect on how I navigate stress and challenges. This literally changes my attitude about things and has changed the way I see my self and the world around me for the better.

Benefits:

  • Enhanced self-esteem
  • Increased life satisfaction
  • Lower stress levels

References:
Mayo Clinic, Psychology Today

8. Protein-Packed Meals

Protein has been my go-to for maintaining muscle mass and keeping those extra pounds off, especially given the slower metabolism that comes with age. My doctor actually told me to stop eating carbohydrates as my body does not process them properly. It does not mean I have no carbs, but I certainly focus on eating meat which I enjoy and I have not noticed any dip in energy.

Benefits:

  • Satiety and weight management
  • Muscle repair and growth
  • High thermic effect

References:
Healthline, WebMD

9. Balanced Hormones

As a 48-year-old man, I can’t stress enough the importance of keeping hormones like testosterone in check. It has been a game-changer for my mood, energy levels, and even sexual health. Go do your bloods, get an expert to help you keep your levels where they are supposed to be and watch you waistline shrink, your energy increase and you’ll be back to your young self in no time.

Benefits:

  • Improved mood
  • Enhanced energy
  • Better sexual health

References:
Mayo Clinic, Healthline

10. Smart Eating, Not Just Fasting

I’ve tried fasting but have found that listening to my body yields better results. I typically stick to two hearty meals a day and find that timing is just as crucial as what’s on the plate. I do try to avoid snacking and find time between meals is crucial. We’re not cows, we should not be grazing constantly.

Benefits:

  • Better digestion
  • Enhanced nutrient absorption
  • Controlled blood sugar levels

References:
Medical News Today, Healthline

Conclusion

There you have it—life, nutrition, and fitness hacks from someone navigating the ups and downs of being 48. It’s never too late to tweak your routine for the better. Always remember, your health is your wealth.

Feel free to share your hacks and insights. We’re all in this together.

50 Things 2016

The past year was not all doom and gloom for me and I thought I’d mention a few things I appreciated about 2016 and I hope to continue adding this sort of good stuff into 2017.

  1. Gratitude. I have been practicing giving thanks for the things I do have and I really believe it makes all the difference. I can get lost thinking about all the things I am grateful for.
  2. Cape Town. I moved down in February and returned in August. But still, the Mother City was a special experience and certainly helped shape who I am today.
  3. Secret Sunrise. My favorite thing to do, well maybe my second favorite thing to do in the morning, was getting my groove on with the no danger diary crew in some of the most amazing locations, with some of the coolest people to some of the most gorgeous sunrises I’ve ever seen.
  4. Kidz Banking. Secretly for the past year I was working on a banking app for Standard Bank and launched after I had left the company and not completed as I would have liked, their app was finally released later this year.
  5. Lego Minifigures. I still have not built my lego display, despite my most recent efforts, but I am excited to now have over 500 Minifigures in my collection. Almost 300 of them are from the series, which looks to be growing in early 2017 with the superheroes series being released in January.
  6. Creative Mornings. I was delighted to be asked to talk at Creative Mornings in Cape Town in October on the subject of transparency.
  7. Probiotics. I started drinking kombucha and kefir early in 2016 and what it has done for my body is incredible. Adding live food sources into my body has really helped my anxiety, my digestion and overall well being like nothing I have experienced before.
  8. Dexter. My beautiful boy turned 8 this year and he is turning out to be such a kind, well mannered and gentle human. I love you, my boy.
  9. Surfing. I never got to surf enough to say I can actually surf, but I loved every moment of paddling in the ocean and I have not given up on my dream to learn and surf waves around the globe.
  10. Friends. I have reconnected with old friends, continued with many of the same friends and made many new friends this year. Thank you to each and every one of you for contributing in your own way to my life.
  11. Sacred teacher plants. As I continue to raise my vibration, teacher plants like Ayahuasca and San Pedro have really opened my mind, taught me so much and done much healing.
  12. Road trips. I got to drive up and down to Cape Town, on my own twice this year and while road tripping with friends is great, a little solitude on the road can be equally rewarding.
  13. Romance. I have loved and lost like no other time in my life this past year. To every one of the beautiful people who shared time with me, giving me a chance and sharing yourselves with me, thank you. Guys be a little braver, there are some beauties out there. You know who you are, thank you for the love.
  14. Joburg. I left you and returned, but I came back a better man and given my career opportunities I’m here to stay, so I’m ready to take on the city of gold in all it’s glory in 2017.
  15. Prom walks. Long walks, great talks and the most fantastic views. Nothing beats a good prom walk at the end of the day.
  16. Coconut oil. The say that if you have 99 problems, coconut oil will solve about 80 something of them. Eat it, cook with it, moisturize your skin with it or use it as lubricant, this magic stuff will seriously add value to your life.
  17. Roommates. I got to be roomies with a lovely couple in Cape Town for a couple of months and with a great friend in Joburg and I’ve thoroughly enjoyed living with people, especially when they are so damn cool. Thanks guys.
  18. Yoga hike. Two of my favorite things to do, go on a hike, followed by some yoga made for some of my favorite outings.
  19. Hiker. Some call him Superdawg, others hikey, but the coolest dog on the prom was hikey, the bergie dog I got look after whenever John was out of town, much love little guy.
  20. UFC. Conor McGregor, stole the show. But selling the UFC for 4+ Billion was pretty impressive too.
  21. Nedbank. In-house agencies are the new black, that’s why I am proud to have joined the Nedbank team as their Creative Director in what will be an exciting new opportunity to do some amazing work.
  22. Day Parties. I went to a couple of day parties which was something new for me as I have not been going out as much. They were not huge events, just big enough to have a good time and some sunshine.
  23. Love. I have learned how to love myself, how to give love and receive love. It’s abundant, just like kindness, sprinkle that shit everywhere.
  24. CrossFit. I trained at a new box in Cape Town and really got my technique improved, but I am happy to be training at my original box again at B4C. When I can;t get there, I have built up a home gym that’s great for getting a workout in.
  25. Forest Bathing. Or more commonly known as Shinrin-yoku in Japan is kinda like forest therapy. I have literally soaked up the trees and literally become a tree hugger.
  26. 21 for the 20th time. I turned 41 and I couldn’t feel more alive than I do now. Age really is just a number and being in my 40’s is great.
  27. Table Top Tuesdays. Every Tuesday, weather permitting I got to work with some of my colleagues from Treeshake and their friends on top of Table Mountain.
  28. Friends of Design. I got to give a really great talk to start the term off at this awesome design school. Thanks for the opportunity to share my knowledge.
  29. Farmers Market. My Saturday routine always started with a trip to the Oranjezicht farmers market to eat good food, drink great coffee, enjoy great conversation and take home the best pastries and organic fruit.
  30. Being present. I learned this year how to not focus on the past or worry about the future as much and really just be present. I learned that you only have energy for today, so stop worrying about tomorrow.
  31. Secret Sunset. If dancing at sunrise was not cool enough, we got to enjoy a silent disco on the beach at sunset, which was absolutely epic. After some meditation, we rocked out to thunderstruck along with hundreds of beautiful ladies. Thank you no danger diaries!
  32. Training. I would do yoga in the morning, crossfit in the afternoon, gym in the evenings, throw in a prom walk at sunset and that I generally cycled everywhere during the day. My training was great and I have really shed the Joburg armor and I’m feeling so much more comfortable in my own skin.
  33. Airbrn. I joined a great partnership in a gamification platform for business, which will hopefully launch early this year and I am super excited about.
  34. One meal a day. I generally only eat one cooked meal a day now, snacking in between on kefir and fruit and I feel better fueled than I have been for many years where I was over-eating. Don’t believe the hype in all those meals, eat when you’re hungry, listen to your body.
  35. Netflix. Local Netflix is not as great as international, but it’s still great to chill and their original shows have been pretty impressive.
  36. Simplicity. The ultimate luxury is simplicity. I have purged so much in my life and I have proven that I need little more than what I can fit in my car. Yes, I have a storage locker, but that really just some basic furniture. Keep it simple.
  37. Time. It’s the one thing you are never getting back, but it’s also something that is an art to manage. Time is art, it’s the only true currency. Make it count.
  38. Letting go. If it comes, let it, if it goes, let it. Don’t try and hold onto to anything that does not want to be part of your life or that is taking up time or space.
  39. Hiking. I have gotten to climb mountains, forests, and velt. Being out in nature is one of the best ways I can show mother earth that I appreciate her in all her glory.
  40. Good health. I have not been sick more than a headache once or twice or an upset stomach. Through lots of training, excellent diet and great mental space, I have had the healthiest year of my life.
  41. Design thinking. We have moved out of the pushing pixels around phase of design and gone into using design thinking to really solve problems.
  42. Movies. It’s been a great year on the screen and 2017 looks like there will be even bigger films coming our way.
  43. Less social media. I literally only have facebook and Instagram on my phone now. I occasionally visit twitter and LinkedIn, but I have successfully managed to eliminate all the social media addiction and focus on living my life away from social media.
  44. Podcasts. The best way to not be bothered by traffic, listen to podcasts. There’s just about every topic on earth discussed and there’s something for you. I have really learned so much during the times I’d usually be frustrated driving my car.
  45. eBooks. I literally cannot keep up with all the incredible eBooks released. But it’s simply the easiest way I know to read books I’d never be able to get locally and for a reasonable price … oh and I’m saving trees.
  46. Coffee. I got to drink some of the best cups of coffee and while I will need to kick the addiction, I enjoyed so many great roasts at places like Giovannis, Origin, Bootleggers and my local favorite Seattle.
  47. Fashion. I switched up my wardrobe a bit this past year, found the most comfortable well-cut chinos, stylish sneakers and comfortable sweaters. While summer is all board shorts and slops, winter I arrived a whole bunch cooler. Next, some tailored suits, not because I work at a corporate, but because I want to feel slick and really show up. Besides, I’m tired of dressing casually all the time.
  48. Sunsets. I probably took more photos of sunsets than anything else this past year, the most beautiful part of the end of a day. On the promenade, I literally took one great photo after another and used to struggle to choose which I’d post.
  49. Purpose. I have truly started gravitating towards what I believe to be the purpose of my life, by simply moving towards the things that make me the most excited.
  50. Sharing. I know I don’t have all the answers, but I have learned so much this past year and I feel no greater joy than being able to share with people. Maybe not everyone, but someone can learn from the things you know, nothing could be more generous than sharing your stuff, giving talks, teaching, blogging, mentoring or any other way, please share!

Wishing you all the best for 2017!

Hello 2016

I’m not one who overly conforms to social norms, so something like new years resolutions are not my thing, I believe if you are going to make a change, anytime is a good time to start, but I’m also not a buzz kill, theres a renewed energy that comes with a new year, so let me attempt to explore my intent for 2016.

Love myself more. Not through vanity, but rather I intend to love myself, respect myself and be myself a lot more. How could I possibly expect others to love me, if I don;t love myself first.

Tell the people in my life how much I value them. I have lived with regret for things I should have said and I know I need to tell people how important and special they are to me.

Dance. I don’t care to ‘klap a jol’ and I don’t expect I’ll be frequenting dance classes, but I will certainly shake my ass at social events like Secret Sunrise. I’m on the lookout for similar experiences, so hit me up if you know of something.

Afrika Burn. This is more of a bucket list type thing. Burning Man is the true experience, but I’m totally up for going local this year and as it happens, I have already made plans with friends to get there.

Camp. Whether it be at an event like Afrika Burn, on a beach or under the stars, I intend on taking my new appreciation for nature to the next level. I have spent the past year or so mostly in hotel rooms, so I can think of nothing better than hitting the road, finding a beach along the coast and crash on a beach for the night.

Eat well. I don’t call if you call it a lifestyle, a diet, bunting or anything else, I call it eating well. Reduce sugar, processed foods, meat, eating out and general waste. Not only is it a waste of money, harmful to the environment, it is also pretty bad for your health. Despite all the training I do, nothing will keep me lean, in good health and mindfulness, than fresh natural foods as I need it, not as society believes I should conform.

Drink well. I am already doing this pretty well, but it’s my intention to stay on this path. I generally drink water, freshly squeezed juice, smoothies and occasionally tea and coffee. Thats right, I have stopped drinking as much tea and coffee and I plan on cutting it out completely, as I have energy drinks, fizzy drinks, alcohol and the likes.

Stay fit. I go to CrossFit, hike up the mountain, frequent the gym, enjoy long walks and I’m generally pretty active and I’ve reduced my weight and increased my fitness. But I can do more and 2016 I intend on pushing myself harder, not as a punishment because I hate my body or being out of breath, but rather because I love myself enough to exercise my muscles. I see no need to be big, I want to be smaller, tighter and fitter so I can enjoy things like surfing, hiking etc without struggling and carrying any excess baggage around with me. I want to be healthy, young and strong.

Reduce debt. While I’m far from actually reducing debt, my first step is to simply not add debt. I have all I need.

Get rich. I have had a bad relationship with money and its probably why I have none. A good friend has been coaching me into changing my mindset about money and I intend to stop feeling guilty about making lots of it. While I’m not obsessed with it, I certainly believe I deserve to live a life where I am not constantly living in fear on not having enough. I am also kind and know that if I was to get rich, I’d be able to afford to do more for others.

Actively pursue my passions. I am passionate about many things, surfing, skating, hiking, CrossFit etc. Instead of loafing on the couch, I intend to take advantage of the opportunity these sorts of activities. I can do them on my own or with others and simply being passionate isn’t enough, I’m energetic, I can find the time and I want to do these sorts of things.

Progress, not perfection. As a virgo, I am quite a perfectionist and it’s actually stopped me from doing many things. I am striving to be more consistent, and rather make progress every day, instead of trying to always be perfect.

Unlearn to learn. Above I said I was a virgo. Well thats something I have been programmed to believe. I am anything I want to be, I do not need to be defined by anything. So in order to be my best self, I need to unlearn a lot of things.

Love nature. I am in no position to do very much to save the earth, I am already quite conscious and do my thing here and there, but I strongly believe that one of the greatest things we can do, is appreciate what we have by bathing in it’s beauty and project our love back towards the world.

Love life. I have a new appreciation for life, so I need to take advantage of it. I have so many things I want to do, learn, experience and achieve. So stop being in my own head and limiting myself, if I want to do it, I need to stay hungry and go get it.

Laugh more. When you laugh, nothing else matters, you are purely living in the moment. So find things that make you laugh, laugh with friends, laugh a lot and laugh loud.

I am excited about all the possibilities ahead of me and ready to embrace each moment to the fullest.

Happy New Year, wishing you and yours the best in 2016!

 

 

15 epic moments in 2015

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2015 has to have been one of the most challenging years of my life and I honestly felt at times I just wasn’t going to make it. But I hung in there and it turned out to be a pretty epic year as I rediscovered a whole other side of life. So in no particular order, here are 15 epic moments I experienced this past year.

Hong Kong

 

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In 2014 I departed on a contract as a Creative Director at JWT Hong Kong. I got to work on several regional projects for Nikon Asia and a few other local and international brands. It was a tough experience living there, fresh food was scarce, serviced apartments were small, gyms were expensive and I worked all the time, but I found my groove and welcomed in 2015 in a new apartment that felt like a home. While my adventure was quite suddenly cut short and I returned home in March, experiencing living in Asia was an eye opener and something wonderful I’ll never forget.

 

Surfing

 

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My most recent accomplishment, it took 40 years before I finally got on a surfboard and I loved every moment of it. I have wanted to do this for the longest time, but thankfully on my last trip to Cape Town, there was some good weather and I finally went to Muizenberg, hired my gear and after a quick tutorial, I was paddling away trying to catch my first waves.

 

Walking, Hiking & Forest Bathing

 

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I love walking, it’s something I enjoyed doing in Hong Kong all the time. There is a freedom to being abl to walk outside and explore the city we live in. While it’s hard to do in Joburg, other than walking in malls, I have spent a fair amount of time in Cape Town where I walk along the beaches, the city streets and of course the promenade.

I have also started doing trails/hikes with my friends along Table Mountain. I have so much to explore and even some of the trails I have done a few times, offer the same magical experience. At sunrise or sunset, these walks bring me closer to nature, give me the freedom to walk and offer up some incredible views.

A good friend has introduced me to walking in the many forests in Cape Town, which he calls forest bathing, soaking in the miracle of natures tall trees and feeding our souls with its beauty. It’s a fantastic way to escape the city vibe and reconnect with the land and breathe in some fresh air.

 

Secret Sunrise

 

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I discovered that I really enjoy waking up early and starting the day with a good old dance, with like-minded people. With our wireless headphones we collectively wakeup to celebrate the sunrise with a stretch, a hug, smiles, high fives, get really goofy and expressively dance. I have learnt that the more I let go, the more fun I’ll have.

 

Skating

 

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I was never a great skater, but I have always enjoyed skating. After years of collecting boards, which I use to hang on my office wall, I decided it was time to kit one of them out and start skating again as I have noticed the trend pick up while at the coast. I don’t expect that I will do any crazy tricks or frequent a skate park, but I do enjoy riding a board again and sharing the experience with friends.

 

Cape Town

 

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My job allows me to travel to Cape Town just about every week, so I have rediscovered my love for the mother city and everything it offers. I have always regretted moving back to Joburg, so I really do try to take advantage of my opportunity and make the most of time at the coast. It’s absolutely magical there, surrounded by the ocean, beaches and the magical mountain. I will make this place my home again as it offers me the type of lifestyle I want.

 

Product Design

 

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Not satisfied anymore working in the Advertising industry, I decided to take the leap into product design and joined Standard Banks mobile team. I cannot be so bold as to say I will never work in Advertising again, but being on the client side and working with a team who strives to build something useful, people actually want to use, is a refreshing change in my career.

 

This is 40

 

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I turned 40 and I remember being young and laughing when people commented that life begins at 40, but if the past 4 months are a sign of things to come, it truly does. Yes I lack the youth I once had, but I feel younger than ever inside, I feel great and I am excited for what the next half of my life will bring.

 

CrossFit

 

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For years I have played down CrossFit and despite hearing how incredible this training was, I believed CrossFit to be more of a cult based on what I had seen and heard. But as they say, don’t knock it until you try it. So a good friend convinced me to go and I absolutely loved it and feel it has contributed a lot to some much-needed weight loss and being generally fitter.

 

Diet

 

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One of the things I struggled with while in Hong Kong was food and I really changed a lot of eating habits, which have made me realise just how much we over eat in SA and waste. I shop small now, I am not a foodie, so eat out of necessity and through the help of some friends have started ridding my body of excessive sugar intake, reduced the amount of meat I consume and have basically become fruitarian. While I don’t want to define myself by what I eat, I am eating cleaner and healthier than ever and I believe this will greatly contribute to me looking and feeling better, inside and out.

 

Teaching

 

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I had the great privilege of being able to share some of my knowledge as I began teaching again thanks to Dave Duarte and the team at Treeshake. I designed a course which is now taught by the team, but enjoyed teaching it too.

 

Roadtrip

 

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In an effort to try to move to the city where my heart is, I took a road trip on my own to Cape Town and stopped off both there and back to see family and friends. Travelling alone gives you plenty of time to reflect, observe without distraction and to be with one’s self. While I did not secure the opportunities I was hoping for, driving through this beautiful country was a welcomed experience.

 

Awareness

 

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I for the first time in a really long time, am very much aware of the changes going on within myself. Every day I see the differences the new experiences and habits I break and make are evolving me into being the best version of myself.

 

Friendships

 

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I have reconnected with more friends from the past than any other time in my life. For the longest time I felt myself distancing from wonderful people, but in 2015 that all changed as I reconnected with so many people who have gone through similar journeys as mine and who have come to the same realisations. I am truly grateful for every reconnection I have made and look forward to the wonderful experiences we will have together. I am also really fortunate to have made some new friendships due to the willingness to experience new things and hope they will be long and full of laughs.

 

Life

 

A photo posted by Craig Jamieson (@craigjamieson) on

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I will probably shock a few people, but I have not been loving life, I would say I had almost given up on finding any new joy, but these past few months, as I clawed my way out of some tough situations, I have a new lease on life and couldn’t be more excited to enjoy each and every moment, experience new things and open my mind, body and soul to the miracle of this wonderful world we live in. I have an ever growing list of things I want to experience, so follow my feeds if you want to keep up. I am aware, I am alive and I am excited about the possibilities.

Bring on 2016!

7 Supplements

I seem to surprise people who meet me in the flesh for the first time. I don’t often take photos of myself and put them online, and I get the impression that most people think of me as a typical geek. For those of you don’t know, before I start pushing pixels, I studied pushing weights. In fact the only thing I formerly ever studied, was personal training. Now make no mistake, I’m not body builder huge, but even 10 years ago I met someone from some european design website, who remarked that I look like a light heavyweight boxer. I’m going on 40 years young this September, so needless to say I am not sporting a 6 pack, and I’m not ripped to shreds. But I am in descent enough shape for someone my age and I’ve actually been dropping my weight a bit, partly because of bad eating habits while I travel, partly because I try to train just about every day and lastly and most importantly because I supplement. So I thought today I’d share the 7 products I take daily and when I take them, in my attempt to maintain my non-geeky appearance.

 

Morning

100% WHEY GOLD STANDARD first thing in the morning to fuel my sleepy body and wake me up with the jet fuel of protein.

Pre-workout

Nano Vapor is the perfect pre-workout drink to give me immediate energy, focus & strength. Maximum pumps and prevent muscles cramps. Lean muscle & recovery.

BCAA 1000 CAPS Branched Chain Amino Acids have been part of my training supplementation since the first time I ever picked up a weight. They help with muscle building and recovery .

GLUTAMINE CAPS 1000MG L-Glutamine helps promote muscle recovery after intense exercise. I always read that this was the number 1 supplement most bodybuilder’s took, if I remember correctly it helped with avoiding muscle depletion.

Post-workout

PLATINUM HYDROBUILDER is the perfect dose of protein and post-workout supplements to ensure I feed those hard-worked and depleted muscles.

BCAA 1000 CAPS Branched Chain Amino Acids have been part of my training supplementation since the first time I ever picked up a weight. They help with muscle-building and recovery .

GLUTAMINE CAPS 1000MG L-Glutamine helps promote muscle recovery after intense exercise. I always read that this was the number 1 supplement most bodybuilder’s took, if I remember correctly it helped with avoiding muscle depletion.

Bedtime

100% CASEIN PROTEIN is the perfect late night snack, Casein a slow-digesting protein for those long periods where you are not able to feed yourself and your body needs fuel to recover while you rest.

ZMA is a supplement I was advised to take to help me sleep better. I used to struggle to fall asleep as I was usually to wired from screen time, but I am usually out like a light within 30 minutes of taking ZMA. Zinc, Magnesium and Vitamin B6 are also much-needed micronutrients that help with recovery while you rest.

 

Here are a few tips to compliment your supplement intake.

Drink water, lots of water. Like 8 tall glasses of water. I usually have a glass after taking supplements. Before every meal. Always have a bottle handy, even when I’m out and about and when I go to bed.

Eat food. You cannot supplement only. This is advice I need to take myself as I tend to skip more meals than I do supplements. I try to eat around every 3 hours a day, although not always possible.

Timing is everything, it’s not enough to just take the supplements,  you need to take the right supplements and the optimum time. I’m very focussed on before and after training and early morning and late at night.

Listen to your body, if your stomach is a mess or you are way too wired to sleep or heaven forbid function, reduce the dose or even stop using the supplements.

There are workout supplements and non-workout supplements, don’t waste your money taking a pre-workout drink on a non-workout day. But make sure that even on rest days, your body is still getting the right nutrition while it recovers.

Consult and expert. I no longer practice personal training, so please consult a fitness and/or nutrition expert. I am merely sharing my supplement routine to show what works for me, but we are not all equal, so speak to someone in the know, this is your body after all.

Remember, healthy body, healthy mind. Even if you only push pixels around, you need a strong temple, for that creative muscle.

 

 

Use the force wisely you must

It’s the new year and if you’re like me, your sleeping patterns are all messed up. I am generally a pretty light sleeper and struggle to get a good nights rest, so I have tried all sorts of things to help me out. I don’t like to force myself to sleep, instead I try force myself awake. What I mean is that I find it pretty pointless trying to go to bed at a certain time, as I usually spend a lot of time tossing and turning. Rather I go to bed when I simply cannot keep my eyes open and then I force myself up at the same time every day. By forcing myself wake up at that time, I tend to make myself tired enough to fall asleep at a reasonable hour without too much hassle.

Sleep is one of the most important tools for muscle recovery and growth, so try to force your self awake rather than force yourself to sleep method.

Downsizing

Towards the latter part of 2012 I made a real effort to get into shape and I successfully lost 11kg’s in 3 months and I have been doing a pretty good job of maintaining 85kg’s. So I thought I’d share a few tips on what I did.

Context
First let me give you some context. I’m 37, I weighed 96kg’s at the beginning of September and carried most of my weight around my mid section. I was not fit at all, despite frequenting the gym pushing weights.

Motivation
I have found it increasingly difficult to find clothing and do certain activities like running, skateboarding etc. I intend on surfing and while I never got round to it in 2012, I am determined to go learn how to surf in 2013. The thought of paddling out and jumping onto a surf board was all the motivation I needed.

Nutrition
In early 2012 I had stopped drinking fizzy cold drinks, I hardly ever drink alcohol but I have a ton of sugar in my tea, and have a few of those a day. I limited my juice intake to freshly squeezed juice, once  a day, no more than one cup of tea or a cappuccino a day and increased my water intake a lot. I didn’t eat a set diet, but I did have a few small meals, higher in protein and always with complex carbohydrates, reducing my carb intake as the day went by, practically having no carbs in the evenings. I started every day with a fast releasing whey protein shake and ended it with a slow releasing protein shake before I went to bed. I took Branch Chain Amino Acids and Glutamine before training sessions. I don’t totally deprive myself, if I’m dying to have a piece of cake, I do, but a lot of self-control is required, especially over the holidays.

Training
I do a combination of free weight training and cardio. I would do a 45 minute weight training workout, followed by a 20 minute high paced walk at a steady incline. I trained my entire body in 2 workouts, by reducing the number of exercises per body part, but training 4 – 6 times time a week. I focused a lot on training my core, usually focusing on that area daily.

Results
I weigh in at 85kg’s, which is an 11kg loss, but the most significant observation is the decrease in my mid section, the loss of the obvious double chin and chubby cheeks, some new-found energy and comfort in my own skin. I can now wear denim at least 1 or 2 sizes smaller, find more variety of shirts in my size. I will confidently be able to do run Jozi or go surf this year. I get a lot of compliments and I’m quite surprised at just how quickly people have noticed. On the down side, I have to buy a new wardrobe, I feel smaller and not as strong (tough), people give me a hard time about how healthy I eat, how much I train and how disciplined I’m being, that boils down to jealousy, I think.

Moving forward
I intend on losing another 5kg’s as I feel this will really help me get rid of that last bit of facial and stomach fat. I intend on going surfing in June and want to be super fit, so I can totally focusing on catching waves, not my breath.

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