Modern Fitness & What It Means to Me

Modern Fitness and what this means to Len

Healthy pursuits are available in various shapes and sizes. It thrives under communal goals and collective sore muscles. 2021 is however the second year that the way in which we view health and fitness needs to be re-evaluated. Covid-19 has forced us to re think and redefine “modern fitness”. We can no longer just pop into a gym or studio space and many of us are going it alone and not always loving the idea. Resilience and adaptability have never been more important and to keep getting your daily immune booster and endorphin high, here’s what you need to do:

  1. Adopt a mindful approach to exercise:

Yoga is becoming a very important part of my fitness staple and the more I do it the more I enjoy the benefits and movements it has allowed me to do. My second munchkin Reine Christine Brophy is now 8 weeks young and yoga has allowed me to start training without the added worry of injury. Walking the dogs has also been a life saver and we will hopefully start jogging more frequently now. 

Slower more mindful movement benefits our bodies in many different ways. Even though HIIT-training is still a very effective and popular way to melt the kg’s. adding a jump to a lunge (alone in my garage) moves me to tears. HIIT is also intense and can add stress and anxiety to your nervous system by elevating the hormone cortisol none of us needs right now. Slower more mindful exercise also reduces the risk of injury, postural issues and incorrect movement patterns. The bottom line: “slow things down and lift things better. You will have less chance of injuries and get the results you want. Contact me for your Mindful program to beat the winter chills.

  1. Transform a little corner in your home into an exercise haven

I have made a list of my short and long-term goals on the fitness front and proudly display these together with my favourite plants to give my little at-home-gym that motivated and inviting feel.

Dedicate a little area somewhere in your everyday living space to “move”. Whatever this may mean for you. Create an area that promotes focus and distracts from your daily work routine. Many of us works from home now and to take a break from the office you need to leave the office. Even if this means going down the hall to the spare bedroom, garage or garden. Keep your gear handy (only buy the essentials, you can always add on as you get more fit or adapt your regiment), play your favourite playlist and track, track, track. Watches, smart phones and apps keep you connected to your trainer and fit squad. 

  1. Take a rest day

I love taking a day off from training mostly because I don’t have to plan. This also gives me time to be active with Noah which is becoming more challenging with him having just turned two and his oupa giving him a trampoline for his birthday😊 A rest day also allows for you to plan for the week ahead and have some of your emotional budget leftover for yourself.

Taking a break is not a sign of weakness and athletes always perform better after a good night’s rest. Sleep is essential to recover all our bodily systems. If we neglect sleep, we throw our system out of balance. Rest days are essential as it resets the body from training and prepare for the next workout. Resting during a workout allows your heart, lungs and central nervous system to adapt to the workout and allows you to excel throughout. 

Hope this helped!

Please stay safe😉

Till next time 

Love Len

Modern fitness blog post 2

Modern Fitness

Healthy pursuits are available in various shapes and sizes. It thrives under communal goals and collective sore muscles. 2021 is however the second year that the way in which we view health and fitness needs to be re-evaluated. Covid -19 has forced us to rethink and redefine “modern fitness”. We can no longer just pop into a gym or studio space and many of us are going it alone and not always loving the idea. Resilience and adaptability have never been more important and to keep getting your daily immune booster and endorphin high, here’s what you need to do:

  1. Adopt a mindful approach to exercise:

Slower, more mindful movement benefits our bodies in many different ways. Even though HIIT-training is still a very effective and popular way to melt the kg’s. adding a jump to a lunge (alone in my garage) moves me to tears. HIIT is also intense and can add stress and anxiety to your nervous system by elevating the hormone cortisol none of us needs right now. Slower, more mindful exercise also reduces the risk of injury, postural issues and incorrect movement patterns. The bottom line: “slow things down and lift things better. You will have less chance of injuries and get the results you want. Contact me for your Mindful program to beat the winter chills.

  1. Transform a little corner in your home into an exercise haven

Dedicate a little area somewhere in your everyday living space to “move”. Whatever this may mean for you. Create an area that promotes focus and distracts from your daily work routine. Many of us work from home now and to take a break from the office you need to leave the office. Even if this means going down the hall to the spare bedroom, garage or garden. Keep your gear handy (only buy the essentials, you can always add on as you get more fit or adapt your regiment), play your favourite playlist and track, track, track. Watches, smartphones and apps keep you connected to your trainer and fit squad. I also find keeping my goals posted on a wall keeps me motivated and my favourite plant sets the mood. Here’s some inspo for you!

Modern fitness
Fitness equipment with natural light
  1. Take a rest day

Taking a break is not a sign of weakness and athletes always perform better after a good night’s rest. Sleep is essential to recover all our bodily systems. If we neglect sleep, we throw our system out of balance. Rest days are essential as it resets the body from training and prepares for the next workout. Resting during a workout allows your heart, lungs and central nervous system to adapt to the workout and allows you to excel throughout. 

Hope this helped!

Please stay safe😉

Till next time 

Love Len

Modern fitness blog post

Len’s Fitspiration | Stay Motivated

fitspiration blog post

Today, thousands of tired and depressed human beings still function under the believe that to be healthy -and by association happy -you need to weigh the perfect goal weight, consume the perfect quantity of kilojoules and look perfect every moment and in every outfit. In a less than perfect world this illusion just does not exist. Beauty is still in the eye of the beholder and even if you are perfect to some, you will still be less so to others. 

My name is Leneri Brophy and I have a Bachelor of science degree in Nutrition and Psychology from the NWU obtained in 2008. I also have a Higher certificate in personal training from IIFT obtained in 2016. My highest achievement to date however is that God singled me out to raise the angelic Noah Brian Brophy an experience that is changing and shaping the way in which I now regard and approach fitness. I love being a mom and I approach it with the same zeal as I approach a fit lifestyle. That is why Noah turns into a dumbbell, kettlebell and weight plate helping me out in my “mommy-and-me” exercise series😉

I want to embrace a very different Philosophy, in a very hectic and goal driven fitness society, which is; 

a healthy lifestyle is achieved every single time you make a healthier food choice, grind for an hour in the gym, enjoy mother nature or a good friend’s company, by going for a walk or just simply choosing a more positive outlook in a difficult situation. ‘Mindful health and fitness’ if you will

An Attitude and state of being rather than an aim to aspire to. You are working towards obtainable goals but you are also living your life in such a way that has countless enjoyable moments and maintainable and manageable objectives. 

The goal is then to build a life that finds the magic in the mundane whilst building rock hard abs and enjoying every step of the way😉

Len’s Fitspiration!

  1. Always listen to your body. Learn when you are hungry, thirsty or tired. Some days taking it easy on your training program is ok. Tomorrow you’ll wake up refreshed and find it’s time for beauty to beast!
  2. Take care of yourself and never train as a punishment. Rather use exercise as a way of letting off steam, spending some me-time or training for a specific sporting event (if you need some extra motivation).
  3. Praise the Lord for your health daily and remind yourself you are fearfully and wonderfully made. Psalm 139.
  4. Always know that there is more to health than food and exercise. Healthy Stress levels, intimate friendships and relationships, career satisfaction, family support and your relationship with our Lord all contributes to living your best life.
  5. Have a growth mindset with specific goals in mind.
  6. Uplift and celebrate other people in their health successes.
  7. Never succumb to short term unhealthy ways of training or losing weight. Rather opt for long-term sustainable meal-plans and training programs that will allow you to enjoy the delicious, pleasurable foods at your family reunion😉
  8. Always enjoy the journey! “Take delight in the Lord and He will give you the desires of your heart.” Psalm 37:4

Till next time.

Love Len

fitspiration blog post

3 Reasons your weight loss may have stalled

3 reasons why your weight loss mauy have stalled

You’re hitting the gym hard and your diet is clean and healthy yet the scale is stuck. What’s up?

  1. What is adrenal fatigue? Very low carb and low kilojoule diets, as well as stress and exercise, can negatively affect the hypothalamus and adrenal glands. Also known as the hypothalamic-pituitary-adrenal (HPA) axis) which interact in a complex way to keep hormones balanced. This can lead to fatigue and a weakened immune system. Cortisol is also known as the stress hormone (released by excessively low carb diets) can worsen the problem.

Severe and prolong carb restriction can also result in de-sensitising your insulin pathways leading to a greater insulin response when carbs are eaten. Cutting out carbohydrates is not recommended. Your focus should rather be on selecting the right type of carb and watching the amount you consume. Finding a professional to re-evaluate and restitch your diet is a crucial stepping stone.

  1. Incorrect Exercise: You may gym hard and frequent but exercising incorrectly, this can be harmful and counterproductive. If you stay with the same program for too long the body will adapt and weight loss will stall. Change your program every 6-8 weeks in terms of reps, weights and duration. Use longer cardio sessions interspersed with shorter intense sessions to really boost your fat metabolism and give your body the variety to really keep it guessing.
  1. Metabolic adaptations and weight plateaus: Metabolic adaptation is a term used to describe how the body adapts to having a lower energy supply. These adaptations include: 
  • a decreased metabolic rate, increase in hormones that promote hunger and catabolism and 
  • a decrease in hormones that promote satiety, energy expenditure and anabolism.

A restrictive diet will typically lead to the loss of both fat and muscle mass which can adversely affect your weight loss.

Muscle is responsible for driving metabolism and maintaining a higher resting energy expenditure and a loss of total mass including lean mass results in lower caloric requisition on a daily basis to carry out daily functions. Your body is in effect adapting to the fewer calories. Weight loss will stall because your body just adapted, cutting calories is therefor not always the answer.

Hope this helped!

Till next time 

Love Len

3 reasons why your weight loss mauy have stalled

Making Weight Loss Easier | Uncomplicate your weight loss journey | Part 2

Making weight loss easy

In our frantic efforts to lose weight, we tend to overcomplicate the process. Adhere to a few simple tips consistently and achieve that summer body you’ve always wanted. Nothing is as simple as it sounds but at least these golden rules take the guess work off your to-do list😉

Go High Tech

There are so many devices specifically designed to help you live a more health-conscious lifestyle. Make use of these to track your sleep quality, count calories burnt and monitor your heart rate to help inform your approach or highlight ways you can improve your health or training. If you’re not techy-techy inclined make younger and smarter friends😊They are always willing to help you with new and fancy apps as well as teaching you to make the best use of your reward programmes like Vitality with Discovery etc. This keeps the journey fresh and lively and is good for the budget as well.

Supplement your efforts

Science can increase your body’s ability to tap into and burn stored fat. This can accelerate your results and keep you from throwing in the proverbial towel. I would strongly recommend hiring a professional to formulate a meal-plan together with appropriate supplementation with your budget and your specific goals in mind. The amount of supplementation out there can be daunting and should be well researched if you’re going to go at it alone.

Snack smart

Grab a ready-to-drink protein shake, a functional food snack or protein bar to keep your calories and sugar in check. Most grocery stores now stock functional foods for the mindful eater so don’t derail your efforts when you are in a hurry or forgot your lunch box! We have plenty of snack ideas and recipes on the blog, this is a favourite.

Consistency is the only currency

And yes: you are essentially investing. Even though it is in your health and wellness and not in your coronation fund, which is just as important or even more so in the long run. Too many people switch between workout plans, supplements and diets because they want instant results and don’t want to use a plan in the long run. You can’t expect to see optimum results when you skip workouts, deviate from your diet plan over weekends or only remember to supplement before every second workout. So; trust your trainer and give your current plan a chance to work before you chop and change for the umpteenth time. 

Be more mindful

Be deliberate. Every mouthful, every rep. Studies show that people who are engaged and present in the moment (mindfulness) while eating, tend to consume less calories. This also applies to dishing up. Notice what you eat and how it tastes in a focussed and deliberate way. You’ll derive more enjoyment from the food and feel more satisfied when you’re done. The same applies to your training. Optimize results through muscle activation and focused reps instead of just going through the motions. 

Recover hard

Gains are made in between gym sessions when we fuel our muscles and give our body time to recover through adequate rest. It is only then that muscles can repair and regenerate to deliver all the metabolic and physique benefits already mentioned. Improve recovery by getting enough sleep, perform active recovery sessions, massage and foam rolling. This can enhance circulation and improve mobility while reducing a risk to injury.

Become more efficient

Time is an increasingly scarce resource in our modern lives and it is often gym time that gets cut to accommodate life’s other commitments. Simply cut down your workout time to still get in your training session by applying super sets or squeeze in a bodyweight session at home. The “get your groove on” song workout plan is also a tough little time saving program ready to help you burn some excess energy and calories.

Stay tuned to LENBROPHYfitness so you don’t miss out on my next episode of ‘how to uncomplicate your weight loss journey’. If you missed part 1, read it here.

Till next time…

Love Len

Making weight loss easy

Personal Trainer & “Mindful-fitness” Instructor | Fitspiration

fitspiration blog post

Today, thousands of tired and depressed human beings still function under the belief that to be healthy -and by association happy -you need to weigh the perfect goal weight, consume the perfect quantity of kilojoules and look perfect every moment and in every outfit. In a less than perfect world, this illusion just does not exist. Beauty is still in the eye of the beholder and even if you are perfect to some, you will still be less so to others. 

My name is Leneri Brophy and I have a Bachelor of Science degree in Nutrition and Psychology from the NWU obtained in 2008. I also have a Higher certificate in Personal Training from IIFT obtained in 2016. My highest achievement to date however is that God singled me out to raise the angelic Noah Brian Brophy an experience that is changing and shaping the way in which I now regard and approach fitness. I love being a mom and I approach it with the same zeal as I approach a fit lifestyle. That is why Noah turns into a dumbbell, kettlebell and weight plate helping me out in my “mommy-and-me” exercise series😉

I want to embrace a very different philosophy, in a very hectic and goal-driven fitness society, which is; 

a healthy lifestyle is achieved every single time you make a healthier food choice, grind for an hour in the gym, enjoy mother nature or a good friend’s company, by going for a walk or just simply choosing a more positive outlook in a difficult situation. ‘Mindful health and fitness’ if you will

An attitude and state of being rather than an aim to aspire to. You are working towards obtainable goals but you are also living your life in such a way that has countless enjoyable moments and maintainable and manageable objectives. 

The goal is then to build a life that finds the magic in the mundane whilst building rock hard abs and enjoying every step of the way😉

Len’s Fitspiration!

  1. Always listen to your body. Learn when you are hungry, thirsty or tired. Some days taking it easy on your training program is ok. Tomorrow you’ll wake up refreshed and find it’s time for beauty to beast!
  2. Take care of yourself and never train as a punishment. Rather use exercise as a way of letting off steam, spending some me-time or training for a specific sporting event (if you need some extra motivation).
  3. Praise the Lord for your health daily and remind yourself you are fearfully and wonderfully made – Psalm 139.
  4. Always know that there is more to health than food and exercise. Healthy Stress levels, intimate friendships and relationships, career satisfaction, family support and your relationship with our Lord all contribute to living your best life.
  5. Have a growth mindset with specific goals in mind.
  6. Uplift and celebrate other people in their health successes.
  7. Never succumb to short term unhealthy ways of training or losing weight. Rather opt for long-term sustainable meal-plans and training programs that will allow you to enjoy the delicious, pleasurable foods at your family reunion😉
  8. Always enjoy the journey! “Take delight in the Lord and He will give you the desires of your heart.” Psalm 37:4

Till next time! Be sure to follow my Facebook and Instagram for more updates. For my workout challenges, head here.

Love Len

fitspiration blog post