Train with Tia

🌟 Exciting News for Plumstead and surrounding area Parents! 🌟

Hey families! Are your little ones bursting with energy and ready to have some fun? Introducing Metacub - the awesome new workout designed just for kids aged 4 to 10! 🏃‍♂️🎉

We're thrilled to bring this innovative and engaging fitness program to our community, but first, we need your help! We're gauging interest to launch our classes soon. If your child is eager to stay active, make new friends, and have a blast doing it, then Metacub is perfect for them!

Comment below or send us a message to register your interest and be among the first to know when we kick off. Let's keep our kids active, healthy, and smiling with Metacub! 💪😊

This is an exciting opportunity to boost your income while making a difference to the lifestyle of children getting them actively playing and away from screens. Become a certified Metacub coach in only one day. Register here: https://forms.gle/VY4wHSSzo8BACaicA

Some Friday humor. Have a great weekend and squat like you mean it. 💪

Ever felt the electrifying rush of a Metafit class? Hunt down a coach near you at https://www.metafitsouthafrica.com/search-coach and dare a friend in a nearby town to do the same. Picture it: both of you sweating out tales of surviving 20 minutes of pure, heart-pounding HIIT. Trust me, after that, you'll both be craving more. Let's turn up the heat together!

Free Introductory Session on Wednesday, 17 January. Click the link to book https://forms.gle/wMKRjRbkFdbosGcP6 Train with Tia

Saying goodbye to 2023 felt good and today marks the start of another year. May you feel better than yesterday, so blessed today and stronger tomorrow. Be intentional, work on yourself and feel a positive change by the end of 2024.

Totalsports Women's Race Done and dusted

I went down a dress size but the scales haven't changed. What's going on?

You've gone down a dress size because you've slimmed down. You've lost volume (from fat) but have gained weight (from muscle). Muscle weighs more than fat, which is why the scales haven't changed. Take note of how you feel and look - and not the number on the scales!
Tip: Rather than weighing yourself, buy a pair of wish pants. For anyone who is very overweight, use the scale to track your progress.

When I'm on a diet but not doing sport, I lose weight very fast, but I gain it back - and then some - very quickly. Why is that?

Diets are often very restrictive and will mainly cause you to lose muscle mass, without affecting your body's fat stores (or very little). When you start eating normally again, you put back on the kilos because you never actually got rid of the fat! This is why you need to do sport and maintain a balanced, low-calorie diet to get the body of your dreams.

What ab exercises should i do to get rid of my tummy?

The only way to reduce tummy flab is to work the entire body - especially big muscle groups. Ab muscles are very small and working them alone won't give you a flat stomach. They are, however, very important in helping keep back problems at bay and improving posture and balance. Sticking to a calorie deficit eating plan combined with regular exercise will help you to develop those abs.

How often do I need a rest day?

It’s important to include rest days to allow your body to recover and adapt. An easy way to structure your week is to alternate between strength training and cardio, with a rest day once or twice a week depending on your fitness level.

Even as your strength and fitness builds, rest is still important as your body adapts and strengthens during the recovery time, not the workout time!

*What do you do if you're not a morning person but have a hard time getting motivated to go to the gym after a hard day at work?"*

Sport makes you tired, but "good tired" ! While it might be tough at first, the more you work out, the less tired you'll be. Don't give up after a few mornings of sore muscles - you just need to push through. Working out regularly will improve your fitness levels, energy, well-being and even your sleep.

How often should i work out to see results?

Getting in shape means working out on a regular basis. It's better to work out two to three times a week rather than just once in a while. Working out regularly is more fun and gives you results. If you only hit the gym once in a while, you'll end up tired, sore and demotivated, which leads to quitting!

How long should I work out for?

Aim for at least 30 minutes of moderate physical activity every day. If you want to lose weight, maintain weight loss or meet specific fitness goals, add 3 to 4 workouts a week. A personal trainer is great to support you to reach your goals. Reducing sitting time is important, too. The more hours you sit each day, the higher your risk of metabolic problems.

What type of training do I need to do to lose weight?

HIIT exercise burns 25%-30% more calories than a steady-state exercise session such as a run. Combining cardio, weights and HIIT-specific training alongside a diet that will leave you in a calorie deficit is the most effective route to weight loss.

I’m struggling to get through my workouts. What should I do?

During your first few weeks of a new fitness routine, there’s a chance you might struggle to reach the end of a workout or you may need to take regular breaks. That’s ok! The important thing is to keep persisting each day and your fitness will slowly build. Be patient and kind to yourself but don't give up!

How do I stay motivated to work out?

Remind yourself of the benefits of exercise. Block out the the time and commit to it.
Try a few different workouts to find one that you really enjoy. Invite a buddy to workout with you. Make this journey about you!

*Fun Fact: Workouts can improve the look of your skin*

Sweat releases dirt through your pores, which reduces acne and breakouts. Workouts improve the overall look of your skin.

Fun Fact: If you exercise 3 times a week for 45 minutes, you can help prevent signs of ageing.

A single workout can improve recall, and regular exercise over the course of years or decades not only improves memory, but also helps fortify against future memory problems.

Fun Fact: Working out sharpens your memory

I often remind my clients to breathe during a workout routine, especially during planking. Breathing when exercising is so important as muscles need oxygen too

Fun Fact: The only exercise you should hold your breath for is underwater swimming. 🏊‍♀️

Fun Fact: The heart is the strongest muscle in the body. 💗💗

Fun Fact: Exercise makes you feel more energized because it releases endorphins into the blood.

If you have never done a workout with Tia but would love to try one for free, pop your email address in the comment box below and you will be sent the link to join a free workout Thursday evening at 6h30pm 🥰