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Hello Dada Community,

Did you have a great weekend?

Had time to reflect yet on what you would like to see on this column every Monday? Not yet? You still have time to share your thoughts with me on the comment section.

Before we get to the main play I think it’s very important that we set the rules of the game.

The fitness journey stretches beyond the gym or whichever outdoors fitness activities you choose and here are some of the things you have to keep in mind.


Sleep gives your body time to recover, conserve energy, and repair and build up the muscles worked during exercise. If you think you build muscle while you are in the gym— you are wrong. You tear muscle fibres in the gym and repair/grow stronger muscle while you rest. Recovery time is incredibly crucial to a fitness regimen, which is why you should pay attention to your sleep schedule. Getting the 8-hour recommendation (or more) into your routine may help you feel more energized, work out harder and build lean muscle quicker than your lack-of-sleep regimen. Most athletes are recommended to get between 7 to 10 hours of sleep because it is so crucial. When your muscles recover adequately, you are more likely to come back stronger than before. Sleep also improves mental health and hormonal balance.


Most people don’t know that in whatever fitness journey you are on, be it weight loss or building muscle just like a vehicle you need to fuel. It’s important to realize that different digestive systems and a lot of what you should eat depend on what kind of workout you’re doing.While I recommend a nutritionist to guide you on your diet plan when it comes to eating and exercise, everyone is different. So pay attention to how you feel during your workout and to your overall performance. Let your experience guide you on which pre- and post-exercise eating habits work best for you. Consider writing down how your body reacts to meals and snacks so that you can adjust your diet for optimal performance.


If you are starting with a new exercise program or are a beginner exerciser, rest every third day (that is, exercise two consecutive days and rest the third). More experienced exercisers should remain inactive or take an active recovery day once a week. Besides, every eight weeks include a week where you decrease your training load.

Rest days are an essential part of the training. While they may seem like you're slacking and make you worry that you won't build strength or increase speed or lose weight, time off allows your body and mind to fully recover and grow.


If you want to have a better workout, you should make sure you are drinking enough water before and during your workout. If you avoid drinking water because you are afraid of getting a side-ache, you should learn about why drinking water can lead to a better workout.

Water is important for all of your cells to function properly. Because you are approximately 70 per cent water, you have to continue to replace the water you lose for your body to keep working.

You know that water keeps you hydrated during your workout, but you might not know-how. Water acts as a lubricant for your muscles, joints and vital organs. Water is necessary for you to have energy during your workout because it is the transporter of oxygen and glucose throughout your body. Your muscles need water for strength and flexibility. Your joints need water to prevent stiffness and your brain needs water to send messages, like how to regulate your body temperature.

Now that this is out of the way, the real journey begins next Monday!

Stay tuned!
Dada Cate.