30 minute work-outs AND my daily diet!

I think I have found one of the best work-out programmes - and, of course, it all depends on what you prefer, or what your goal is.

Training twice a day for 30 minutes per session has certainly helped me to start pushing harder, and see better gains. Mornings are normally for cutting, and I never do any cardio, since I'm already lean and my goal is to bulk. After a full day of eating well, and enough, your body will have sufficient fuel to focus on heavier weights if you train later in the day/early evening again. It's imperative for me to go as heavy as possible, even if that means only doing 4 reps per set.

If you're in doubt as to what exactly you need to do; check out fitness websites - guys like Rob Riches, Scott Herman and several others write about (and create video clips) the correct form in gym.

Rob Riches:

http://www.robriches.com/home.html

Scott Herman:

http://www.scotthermanfitness.com

My 30-minute work-outs are shorter than most sessions, but intense, and I can easily focus on specific muscle groups.

My daily diet consists of carb-loading foods- the ones that suit my digestive system (each person's will differ):

2x cups of brown rice, cooked

2 avo's

1 pk green beans

Lots of goat's cheese

Water / Ginger water

Buttermilk

Butter

It really works for my - and I supplement with Salmon Oil and Zinc tablets.

No other supplements used right now.

My daily routine seems strange, but it's honestly helped me to build the right muscle, stay lean, and healthy. It's taken me since school - 1999 - to figure out a diet that works for my body. And no one can ever follow exactly the same diet as another person. However, by trial & error you will find the suitable plan that works for you - and stick to it!!

Best wishes!!

On my way, to Calvin Klein ...

Finally, a chance to write here again.

My Calvin Klein shoot is happening in September and I'm currently on a mission to build a little extra muscle (bulking) and get in top-shape for the shoot. (See pic attached from gym this morning).

My key focus areas include:

Arms (biceps/triceps); upper legs and shoulders.

Of course, in the process, I'd like to add more muscle to my upper chest as well.

I'm told dumbbell incline presses are the best to get them pumped!

On that note, please check out a friend's new Facebook group, and if you're in Cape Town, feel free to ask him for advice. Andri Joubert.

http://www.facebook.com/group.php?gid=136500596386974

August is also a very exciting month with a few movie premieres that we're covering for our TV show. The most exciting being the release of the new A-Team movie. Starring a fellow South African (Sharlto Copley - "Wicus van der Merwe" from District 9). Then there's also Angelina Jolie's new release "Salt." On the 28th of Aug I'm traveling to Cape Town for my grandmother's 80th birthday - a momentous occasion (especially since she's been such a role model in my life, being a journalist herself). I'm very blessed to have a great family!

Will keep posting back regarding any new shoots coming up.

XX

Make 'someday' happen now!

One of my favourite magazines is 'Entrepreneur' and gives plenty insight for the business-minded guy/girl that are currently thinking of starting their own venture.

An article written by Rory Cohen in the July2010 edition is titled "Make someday happen now." Quoting Aristotle's statement of "being entelechy," the article addresses the potential of every living organism (human being) to express itself to its fullest potential. In other words, you are not supposed to stay bland and be unsuccessful. Ha!

Cohen suggests that you only need 10 minutes a day to get your creative energy flowing and seeing some real results!

Herewith the steps that the article outlines:

1. Consider your 'someday' dreams carefully; What is your life calling for?

Write a list of all the things you've been thinking about doing but haven't done.

2. Choose one thing on that list to experiment with. It doesn't matter which one you choose.

3. Spend ten minutes focusing on what you have selected. Imagine that you have successfully achieved whatever dream you've chosen. Fuel the fantasy with as much positive energy as you can. For example: Ask yourself, what would you be feeling if you woke up this morning and that dream had come true? That's the feeling you want to focus on. If you do nothing else with your 'someday' dream but spend ten minutes everyday doing this exercise, you will see results.

It might take a little discipline, but ten minutes a day is not asking much. And, hey, you're planning YOUR life and making it BETTER!

Louis D Botha Sample Shots

Thanks for these shots from photographer Louis D Botha - it will soon feature on his new website. Once it's up and running I will post a link. He is certainly a photographer to be watched!

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Please check out his website here:

http://www.louisdanielbothaphotography.com/

The trick to muscle building!

I'm sure every guy with a decent built, a six-pack and generally good physique gets asked:

"How?"

My answer: Eat right.

Well, that's a start. And I've written about my diet plan numerous times before. It's so crucial in the whole process that you simply can't ignore the importance of good food - for your specific body type. I'm unable to prescribe my diet since it won't necessarily benefit you. I'd recommend a trial-and-error process: consume your favourite foods, add a few 'suggested' diet foods; and work out which ones benefit you. It might take you months to figure it out, but you will, eventually, and it will be a perfect solution for weight building problems!

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Relationship Hick-Ups?

I read an article this morning on the '5 key skills to preserving a healthy relationship.' See if you agree, and perhaps gather your own thoughts on how you think a relationship should be handled when it gets complicated... here are some points from the article;

Be willing to forfeit: the win-win strategy

In order to love and be loved, you have to let go of an argument, and be able to see the reason why your partner is upset with you; understand and be willing to agree to it. When your partner recognizes your understanding and agreement to the problem, he/she will be more understanding towards you.

Get to the point, nicely

Don't try and 'teach' your partner to be 'better' at their shortcomings. Be honest about your own. You have to get your point across by being honest about your own weaknesses, yet, not to insult or attack your partner's.

Be positive

It helps to create a positive outlook: find/suggest the solution instead of adding more problems to an argument.

For me, the biggest discipline in a relationship is to accept your partner's character traits, habits, and general personality. We are all different, and we do things based on our own, personal, value system. These values are never the same for any two people. If you learn your partner's values - the things they enjoy most (highest level of fulfillment = highest value) - then you will be able to communicate your own values through theirs. You can have your own needs fulfilled by considering your partner's and vica versa. Once you show true love - acceptance of a person for who they are (i.e. appreciating their highest values), then you will recieve this in abundance from your partner too.