Exercise or Extra Fries?

By Candece Gunton

Summer is almost finished, and winter is approaching along with the temptation to ease off exercising and indulge a little more. Even though it is okay to indulge every now and then, it is just as important to stick to your exercise routine. We have a few exercise tips to include in your routine.

Perky Lifts – Butt

To start this exercise, get on all fours with your knees directly under your hips and your hands beneath your shoulders. Lift your right leg until it is parallel to the floor, keeping your toes pointed. Lift the leg a little higher and begin tracing the outline of an infinity symbol. Lower back 2 inches to the starting position and repeat with your left leg.

perky butts 1 perky butts 2

Triceps Swing – Arms

Lie face up with feet on floor, knees bent and hold a 2kg dumbbell in each hand. Keeping your arms straight, raise your left arm over chest while right arm stays over your head. Lower your left arm back overhead and repeat. Do 15 reps with left arm, and then switch sides. Do it 2-3 times.

triceps swing arms 1triceps swing 2

Donkey kickbacks – Core/Abs

Kneel on all fours keeping your toes tucked under and your back neutral. Draw your belly in toward your spine as you contract your abs and lift both knees about 2 inches off the ground. Keeping your abs engaged, bring your right knee to your nose. Then kick your right leg straight out behind you, squeezing your butt, keeping your lower abs contracted and hips facing the ground to protect your back.  Repeat 8 times, switch legs and repeat.

donkey kicks 1 donkey kicks 2 donkey kciks 3

Weight lunges – Legs

So this exercise is very simple, it is just a play on your standard lunges. Instead of doing these lunges alone hold 2- 5kg dumbbells whilst doing this exercise.This gives you a killer leg workout whilst also increasing core stability and strength.

weight lunges weight lunges 2

Kiss the ceiling – Double Chin

Start by standing tall with your arms at your sides, tilt your head back so that you are staring at the ceiling. Then try to kiss the ceiling by puckering your lips and extending them as far away from your face as possible. Hold this for five seconds, then relax your lips and lower your chin to return to the starting position. That’s one rep. Complete two sets of 15 reps each.

kiss the ceiling 1 kiss the ceiling 2

When maintaining a healthy lifestyle, exercising is one part. Here are a few things that will accompany your exercise and leave you feeling the best about yourself:


Set a realistic training routine that is consistent with your life style. You don’t need to train every day, but having this consistent routine will help you sustain a healthy fitness level.

Set realistic goals when training. My personal favourite strategy is when I am trying to lose weight I start by knowing how much weight I want to lose and then starting a reward system to focus on. For example, if you were trying to lose 20kgs, set a new reward for yourself for every 5kgs you lose, such as a book, a new pair of shoes, a date to the movies etc. This helps with consistency and making your weight loss manageable and more rewarding.

Do not compare yourself to other people. Every body is different – there are different builds and no body is the same. If you continue to compare your weight loss, muscle toning or anything else to any other person you will not get where you want to be. Even though this sounds unimportant you need to be mentally strong, as it will get you to reach your goals.

Maintain a healthy diet. This is pretty self-explanatory: cut out fast food and sugar. This is the simplest way to start a healthy diet. But don’t think of it as a diet – it’s one step into living a healthier lifestyle. Make sure to treat yourself once in a while though, remember you only have one life and one body so remember to live it and love it.

Always remember to LOVE YOURSELF! Do not do this for another person or conform to society’s expectations, as it is your body and you are beautiful. Always do this for yourself and be the best version of yourself. You will get to where you want to be, don’t give up.


Photographer: Emily Gunton and Cheyenne Wiles
Model: Alexander Ashfield


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