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Eating Right actually takes less time than you think: Tip # 3.



Tip # 3: If its green and not a frog – eat it!

And what class of foods would fall in this group – yep, you’re not wrong: vegetables.

This includes all the green vegetables, all shades of green. Some good examples include – broccoli, spinach, asparagus, cabbage, long beans.

Obviously, the darker green it is, generally, the better for you. I should also include fruits that are in the shades of yellow to orange in this tip also.

Total estimated time so far (previous top 2 tips) = approx. 8 minutes.

Add: green vegetables (this tip) = approx. 2 minutes.

Estimated time taken out of your day = approx. 10 minutes!

Why is eating greens (or yellow or orange fruits) important to your life? What value could it possibly pass on to you?

Well, besides being natural sources of vitamins, minerals, antioxidants and other nutrients, they tend to keep you fuller – for longer. This helps you curb your appetite throughout the day and from snacking on ‘junk food’. Yellow, orange and green fruit and vegetables offers your body and mind multiple nutritional benefits.

Educating a top national sprinter of the importance of proper nutrition for recovery & optimal performance

Lets have a look at a few of these fruits – bananas and oranges for example. Their yellowish-orange pigmentation have been shown to slow down the ageing process and also reduce risks of some types of cancers. Bananas are loaded with potassium and magnesium which reduce the risk of muscle cramping.

This is especially important for anyone who trains with weights in the gym. Potassium and magnesium assist in the muscles extending and contracting properly and are essential for maximising muscle performance.

Obviously, not all yellow-orange fruits and vegetables have the same sugar content and don’t all  have the same impact on your insulin levels. Lets keep it simple, if your body transformation goal is to lose unwanted fat  around the butt and belly then:

** stay away from high – sugar or High Glycemic Index (GI) fruits and vegetables.

Some examples include: pineapples, yams, corn and carrots.

Instead choose options which include low to moderate GI, that is foods that have more complex carbohydrates and does not ‘spike’ your sugar levels and keeps your insulin steady. Some examples include: grapefruits, mangoes, oranges, paw-paws, peaches, pumpkin, capsicum and tomatoes.

A good teacher is hard to find but finding a good student is even harder.
Plan the work – to work the plan.
Photo: discussing fine points of one of my programs with retired legend of rugby – Phil Waugh.

We need to work with our bodies, not against it.

Eating in a way that does not encourage fluctuations in sugar and insulin levels is critical to body transformation and weight management. Like I have mentioned before, the key to body transformation is hormonal management – specifically, insulin management.

Make time to eat properly

When insulin is under control, your body’s drive to store fat is minimized and under control too.

So, there you have it! Tip # 3 of my series of Top Ten Tips to being in Tip-Top Shape come summer. The awareness of these top 3 tips is one thing.

Application is the other pillar. Adaptation is yet another. The philosophy of my blog.

So, as you can see, to implement these top 3 tips, it should not take you any more than 10 minutes out of your day. Now, of course you can spare 10 minutes.

My goal is to not only inform you but also to show you how Eating Right actually takes less time than you think. Matter of fact, one of my goals is to show you how the application of my Top Ten Tips should not take more than 30 minutes or 1800 seconds out of your busy day.

Make the time to eat properly.

It might not only add years to your life, but along with consistent weight training and regular cardiovascular training, may just add more life and zest in to your years.

Its your choice. Your life, after all.

Good luck in your decision.


Until next time,


Cheers & ahoy!

The old Cap’n Viking Pirate Muscled Prophet … & eating well and time

Planning my meals and cooking meals in advance (in bulk( allowed me to build a Physique worthy of standing against the best in the world.
Efficiency in the preparation and timely consumption of meals is critical to achieving the physique your aim to create.


World Natural Bodybuilding Championships.
Side Chest pose. Managing your meals allows you to build the best physique you can. Attention to detail and time, matters. Placing: 4th.



body, Body shape, diet, Energy, game of life, Goals, habits, life, mind, muscles, needs, risk, Strength training, truths, Vitality, workout, you

Drink ‘til you float.


The title does not refer to what some of us did in our youth with beer and the various other types of alcohol. No, I am talking about: water, and consuming more of it.

As part of my effort to prove to you that eating well takes less time than you think, here is my 2nd tip in my series of blogs that will outline my Top Ten Tips.

TIP # 2: Drink a minimum of 3.0L water per day.

When you wake up, go to the toilet and relieve yourself first thing, drag yourself from the bathroom to the kitchen sink and pour 12 glasses of water (approximately 250ml per glass) in to a larger flask or water bottle. The water bottle should be able to hold 3.0L of liquid, in this case – water or H2O (for the chemistry inclined).

Approximate time needed to do this: 3 minutes or 180 seconds.

Can you take 180 seconds out of your ‘busy’ day to do this very important task? You bet you can! This is the 2nd Tip to “Tip-Top” shape and all it takes is 3 minutes.

So, back to my previous blog, when we add the 3 minutes to the time it took to do the first habitual tip (which was less than five minutes), you have an accumulated total of 8 minutes. Yep, eight minutes to invest to a more healthier – YOU.

What to do after you’ve filled the water bottle? Put it in the fridge to cool. Why? Because, you are going to take it with you to work and be ready to drink from it throughout the day until you finish it.

Why is this tip valuable to your body and worth your time investment?

Water makes up more than sixty percent of your body’s mass. It is vital to your health and vitality and without sufficient water intake, you could put your life at risk. If you didn’t know this, sometimes when your body tells you that it is hungry, a lot of times, it is actually asking you for more water. It is telling you, you are thirsty.

Why? Well, if you are not aware of this, the body does draw a lot of its water from the food you eat.

So, when you constantly sip water throughout your work day, in addition to its health benefits, you will feel fuller. And when you drink before, during and after every meal, it reduces your appetite, especially during the rest of your day.

There are many studies done on what the recommended daily amount of water an average person requires and generally, there is a consensus that a person should drink anywhere between 8 and 10 glasses (250ml) per day. Great!

The question I would like you to ask yourself is this: are you currently drinking that many? Be honest. I am certain that many (maybe you included) are not drinking anywhere near the recommended daily allowance.

If you’re staying physically active (and I am presuming most of you reading this are active), having a little bit more (12 glasses) is wiser, giving you a little buffer for the additional energy output you expand during exercising.

Most of you know that the moment you realize that you’re thirsty, it’s a little too late. The body, by that stage has already lost approximately 4-5% of its total water. Now, you should note that your energy output is heavily dictated by the amount of water or hydration level you have at any point in time. Losing just 1 percent of your body weight in water (approximately 1kg to 2kg) can decrease your overall energy output by as much as 20 to 30 percent.

Now, that is a significant reduction in potential energy output. It will affect your vitality. You will notice this lack of energy in your training sessions. You can see that dehydration puts unnecessary stress on your body, on your organs. Your body goes hunting for water in other places – within the body itself. Where do you think it will find water? Yep, you guessed it – your kidneys, your stomach, colon and also, where you least want to lose it – your hard earned muscles.

All that muscle you have been working hard in the gym for months. Years, perhaps. Being catabolised. Not good. Not what you desire. You want to work hard to build muscle and then hang on to whatever muscle you have. Muscle is precious. Preserve it as best you can from it been cannibalized by its own body.

From a health point-of-view, your organs are put under unnecessary stress than it already has and does not work at its most effective and efficient selves. Your brain requires adequate water to allow you to focus and think at its optimum. A lack of water can also relate to recurring headaches and migraines. I have seen a reduction in these ailments over the years with my clients, the frequency and intensity of such drops.

From a muscle point-of-view, muscles that don’t have sufficient water will mean that your lifts in the gym due to a reduction in your strength levels. This would mean a less than your best effort which would translate in to less potential for muscle growth. No growth means no progress. No progress ultimately leads to an empty, unhappy feeling in your gut. This remains true not only for muscle but for almost all areas in our lives – not experiencing a step-by-step progression towards whatever goal you are working towards.

No progress – you get de-motivated. Progress – you feel motivated. The latter feeling is preferable, I believe.

We are all ‘goal-seeking’ animals, so make this 2nd Tip of my Top Ten Tips to a healthier you a part of your daily life. Take action and start making this habit a part of your life. Today. In a week, see how you feel.

There is power in habit.

It takes approximately 8 minutes of your day to carry out these two habits. Give your body, your life what it needs. Simply, because you’re worth it. The compound effect of making these two tips habit is contribution to a better quality of life in your future.

You’re now Aware. Apply Action. Adapt accordingly.


Until next time,


body, Body shape, body weight, Energy, habits, muscles, perseverance, self-image, Strength training, time, truths, Vitality

Its body shape not body weight that matters

The old Cap”n Viking Pirate – ME.

Weight loss is a losing game

I have helped hundreds of people of all ages re-engineer their bodies towards a stronger, healthier, fitter version of themselves over the years with over 84% success rate in clients’ achieving their goals. Weight-loss has always been a by-product of the transformation using my framework to body re-engineering.

It is important but it has never been the main focus for me and I’ll tell you why I have never believed in losing weight just for the sake of losing weight. Weight loss is a losing game, I know but most people go about loising weight the wrong way.

Be the best you can be for you, first, then by default, everyone gets the best of you.

The importance of composition 

The weight scale can be misleading because it tells you nothing about your body composition. Your weight can fluctuate quite a lot on a daily basis due to many factors – your water intake, temperature, time of day etc. It has been the catalyst for many trainees being disheartened and de-motivated on their journey to a better version of themselves.

The scale does not tell you what your muscle-fat ratio is. So, understand that body shape is more important than body weight.

Imagine. Believe.

Rely on YOU

Avoid rapid weight loss because that usually accompanies muscle loss and you cannot afford to lose muscle. Avoid diet-only transformation programs that does not incorporate strength training. If you have a lot of fat to lose, and if you choose not to get an experienced personal trainer to help you, the best thing you can do is combining a well thought out diet plan with a good progressive strength and cardiovasular and stretching routine.

With self-control, discipline, consistency and persistence you may lose say, 10 kg on the scale  over 6 months. A safe and sure way. But note, that would be the net effect of actually losing 13 kg of fat and gaining 2-3 kg of muscle. Like for all my clients who go through my re-engineering programs, this way of weight loss will have a significant effect to your appearance, fitness and well-being: your body shape.

Rely on YOU.

The additional muscle gained enables you to use up more energy even at rest. The benefits go far beyond the initial fat loss and mere aesthetic measures as there are improvements in the inter-cellular and intra-cellular levels in your body and this would help reduce the tendency to store fat.

Educating a top national sprinter of the importance of proper nutrition for recovery & optimal performance

The best you can be

So, the better your condition gets, that is, putting on more muscle and losing fat, the easier it is to lose further fat and maintain a lean body once you have shed the excess fat. You body goes about maintaining a new ‘state of balance’, a new equilibrium: a new YOU.

Don’t go on extreme weight-loss diets, don’t fast to lose weight and don’t go on a fad diet and we have had many come and go over the years. When you limit your food intake extremely without proper resistance exercise, your body will respond by slowing your metabolism or ‘engine room’ and this makes fat loss more difficult and fat gain easier. Your engine room dictates the amount of calories you burn at any point in time.

You then find yourself spending more and more time on treadmills and other versions of cardio machines in gyms. You’ve seen the countless numbers pounding the conveyor belts of these machines in the gym. This all leads to losing muscle you cannot afford to lose.

Target a weight loss of no more than half kilogram per week, which under the right training program can add up to 13 kilograms over a realistic and healthy time-frame of six months. Do this safely.

Don’t be the best ‘biggest loser’ you can be, be the BEST  you can be!

Sometimes a feather can feel heavy when you are FOCUSED on the essence.

Strive for an improvement in body shape, get closer to getting an ‘x-frame’ (which means a smaller waist and from a health point of view means you carry less visceral fat around your waistline which all medical advice say decreases your health risks).

You should not do it with diet alone. You must build muscle.

Control fat by building more muscle. Muscle burns fat, its as simple as that!

Until next time,


Best of Vitality and ahoy to YOU,


The old Captain Viking Pirate ,…. & thoughts on muscel and body shape and the ridiculous focus on weight loss ( I love meaty women!)

Each rep of every set of every exercise is an opportunity for a person to connect with the muscle group he or she intends to.
The right mix of tempo, control, continuous tension and feel is critical.
Executed properly, under an experienced eye, allows one to bridge the muscles with the mind.
Practise does not make perfect. PERFECT PRACTISE MAKES PERFECT!

a better life, ageing, awareness, beauty, better choices, body, choices, courage, Energy, game of life, habit, habits, life, long-term strategy, muscles, perspective, risk, Strength training, truths, Vitality, you

Some truths on exercise, ageing and losing fat!

Education through a perception of the truth. To be the best in a particular field, you need to seek help from the best. Champions help create champions. Vv

Education through a perception of the truth.
To be the best in a particular field, you need to seek help from the best.
Champions help create & develop the champion in you.

Regardless of your age, or how out of condition you think you are at the present time, it is never too late to start an exercise program. You just have to change your philosophy on your life, with a more caring attitude to YOU.

The older you are, the more important it is that you exercise. All the science research points to this. It is a no-brainer. What older people cannot afford to lose is the little muscle they still have that assists them in their daily lives and mobility. Its simple, like most things in life: “use it or lose it, but don’t abuse it!”, which applies to all ages.

Some studies show that there’s a typical loss of about 1% of muscle mass or lean body mass (LBM) per year from about age 50. There is a slight increase after 60 and by age 70, there may be up to a loss of 25% relative to what it was at age 25, depending on the individual and if there’s been no strength-training in their lives. What a scary thought, isn’t it!

Loss of muscle LBM has many negative impact on peoples’ lives: strength declines, reduced metabolic rates, postural problems, reduced fitness, increased tendency to lug around unwanted bodfat, weakened resistance to injury and illness and deterioration in physical appearance. Another big consequence in old age is a significant reduction in mobility, partly due to weakened skeletal muscles. And that’s only a few likely negative consequences.

I have been doing strength training for over 23 years now and have helped hundreds of people of all ages with their body re-engineering goals, with over 80% success rate. I believe strength training is one of the most important things you can do for your appearance and health. Strength training is critical for building muscle, maintaining muscle or more importantly, minimizing muscle deterioration and atrophy.

Results with care. Here, Brad is 'feeling the essence' of the exercise and inching closer to his best self. Vv

Results with care.
Here, Brad is ‘feeling the essence’ of the exercise and inching closer to his best self.

Muscle is like precious gems – you need to build it and then preserve it. It is the fountain of youth, your magic youth potion.

Stronger muscles produce health benefits that adds to your life. It builds your sense of vitality. Building muscle contributes to reducing the impact of ageing. Strength training helps you stay young for your years. However, strength training is not enough. One needs to combine it with regular structured stretching, consistent cardiovascular work, healthy nutrition, adequate rest and recuperation and a healthy lifestyle.

All this helps you off-set the on-set of ageing.

I have seen them, so perhaps have you. People with that glow. People that are filled with that life-force, that all-important sense of vitality. People who seemed to have gotten closer to the fountain of youth. Most, if not all of them, have consistently and persistently worked on their strength training.

They’ve simply decided to build muscle. No more thinking, no further analysing. They just DID IT. They took action. Think about it – you’re made up of more muscle than anything else. I mean you’re covered with skeleton muscles (that help you move and do what you do every single day), your heart’s a muscle and your stomach’s a muscle too. What do muscles do? Keep it simple … they need to work. It makes sense to ‘work’ your muscles then, doesn’t it?

Muscles are one of the very things that keeps us all alive. But hey, if slowing down the ageing process by building muscle is not convincing enough for you what about if I say that it could help you lose fat. Yep, that’s right, do you want to lose unwanted fat? Well, build muscle. Period!

There are so many organizations and people in the world today that give out fat-loss diet plans that don’t include strength training. This is not ideal. It robs the body of the little muscle it has, making fat loss even more difficult because of reduction of one’s metabolic rate.

This is so common today in many weight-loss programs all around the world, where individuals think that some new ‘fad diet’ will be the answer or some magic supplement. It does not work that way. “That way” is not sustainable and is a huge reason for many victims of the ‘yo-yo’ diet symptoms and millions of dis-illusioned and disappointed individuals with the best of intentions.

Executing an exercise for maximum benefit and minimal risk takes a lot of practise, Just like genuine friendship, genuine muscle requires a lot of work and time. Remember: practise does not make perfect. Perfect practise makes perfect.

Executing an exercise for maximum benefit and minimal risk takes a lot of practise,
Just like genuine friendship, genuine muscle requires a lot of work and time.
Remember: practise does not make perfect. Perfect practise makes perfect.

Its body shape, not body weight that really matters.

Building muscle is the only way you can improve your body-shape and this is achieved through progressively increasing your muscle-fat ratio.

Have a go today, if you haven’t done so already – start a structured strength training program for the most important person in the world to you – YOU. That way, the people that depend on you – your spouse, your kids, your employer, your clients – they get the BEST YOU too. It could be one of the most important decisions you will ever make in your life. More important than the dream house you intend to buy one day. Build that dream house in you, first.

We’re all reminded that people are living longer now. What’s more important I believe is adding LIFE (vitality) in to your years, not just adding years to your life. Most aged people spend the last 20 years with various levels of discomfort and immobility.

Remember though: when you exercise, try to do it as efficiently and effectively as possible, under the safety umbrella. And, don’t try to do everything yourself if it isn’t your area of expertise, you can sometime do more harm than good to yourself.

Let go of all self-imposed limitations and fears and ask for help. It takes a lot of courage to seek help from an appropriately skilled professional with the relevant experience and credentials.

There are a lot of excellent exercise professionals out there, those who give you the results you desire – with care.

Best of luck!


Until next time …


In the heat of competition. Pose name: Abdominal/Thighs. Place in contest: 1st.

In the heat of competition.
Pose name: Abdominal/Thighs.
Place in contest: 1st.