As the festive season approaches, a time filled with braais, weddings and endless social events, fitness trainer Siyabonga Jobodwana warns that people hoping to maintain their figures must avoid derailing their training routines with excessive food, alcohol and constant travelling.
Jobz Bootcamp’s founder said those watching their waistlines should treat fitness as part of the celebration, rather than a chore.
“People must always remember to eat when they are hungry. But when you do eat, please fill half your plate with non-starchy vegetables, and drink a glass of water before your meal, this helps curb excess hunger,” he said.
Jobodwana said without practising mindful eating habits, one could easily fall off the fitness train.
“That simply means you stop eating when you are satisfied, not when the plate is empty.”
He said planning meals ahead and using smaller serving dishes can help people offer and choose low-calorie options.
On alcohol, he said: “You can enjoy your alcohol while staying on track, but it requires mindful portion control,” he said, adding that lower-calorie drinks are a better choice.
“Consistency in training and nutrition will outweigh the occasional drink.”
He encouraged people to “remember why you’re on this journey” and to have a support system, such as a training partner, to help stay accountable.
He said no-equipment workouts were the best way to kick off one’s day.
“You can always do exercises like jumping jacks, high knees, squats, sit-ups and planks. You don’t need any gym equipment or a fitness instructor. You can do these on your own at home.”
Jobodwana added this saves both time and money, but cautioned people to follow proper guidance to avoid injuries.
“Even if you view tutorials online, you’ll still work out those calories. But you must take care and not get injured and you must hydrate.
“It is very important to drink lots of water, at least 2-3l per day.
“Have a glass of water for every alcoholic drink,” he said.
He also recommended water-rich fruits such as watermelon, oranges and pineapple to prevent fatigue, low blood volume and heat stroke.
Group workouts and fitness challenges, he says, acted as external motivators that helps maintain structure and boost enjoyment during a time when routines easily fall apart.
“Set realistic goals and choose the exercises you enjoy. While doing so, please listen to your body and exercise at least three times a week and get enough sleep.”
Jobodwana says he has adjusted his own training schedule for the season and now offers flexible membership options for anyone seeking personal training for optimal results.
He gave us his smart diet pointers: skinless chicken breast, lean beef with no fat.
For dessert: layer low-fat Greek yoghurt with a drizzle of honey, mixed berries and a sprinkle of toasted nuts.
You can always do exercises like jumping jacks, high knees, squats, sit-ups and planks. You don’t need any gym equipment
