Natasha Petafi

Being fit can be difficult, everyone wants to be fit, however mostly not sure where to start.

No matter who you are, what your goal is, weight loss, weight gain, muscle gain or just being a better version of what you are today, you need to be motivated to change & the most important be active.

Being active shouldn't just be about going to the gym, its about using the body you have to move, instead of relaying on machines & modern day inventions example taking the stairs instead of the lift, the most common one & effective in my option, walking to places you can, lifting you'r shopping back to the car & most importantly making sure you move through out the day in any way you can.

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"If you don't know where to start, start now by getting up & move, where ever you are, whatever you can do, these simple changes can motivate you to do more..."

No Equipment needed...

Motivation: Motivation comes from with in & no one can take that away from you.

Motivation for fitness is quite hard because sometimes you may feel you are far away from your goals, you look at others & feel like you may not be able to achieve it, however just remember everyone starts some where.

The key is to be motivated in what you want to achieve, set yourself a time frame, a realistic one....

"Seeing Results was my motivation"

Once you are motivated, how should you start?
A good way to start is by walking a few KM every few days in the week, if you don't want to invest in a gym membership, please do invest in a fitness watch like FITBIT, as I think thats one of the most motivating accessory I have & still love a year later.

Everyday you can see your progress, it's a great way to make sure you are always motivated to MOVE.

Running, walking, jumping, squats, going up & down the stairs is all a great way to get started, do it a few times a week.

Once you get into the habit always make sure you are pushing yourself harder then the last time, or you body gets used to it & will not change.
If a park, is not an option to you, you can walk around your block, or do some stair climbing around your house.
If none of these are an option then you can do something in your room or any living space you have available.

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While I was in Kuwait I did not have a gym membership however I was there for 3 weeks which is quite long for me not to be working out, even thought all my friends & family thought I was insane to get out in such high temperatures I made sure I was walking/running climbing stairs doing some kind of activity to keep myself going. In the day it was out of questions to do any activity outside as it was so hot, so I took out time in the evening to get my outdoor cardio done to get my heart rate going.

"If you want to do it there is really no excuse..."

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If you have stairs around your house give your self a 20 minutes workout by just simply climbing up & down the stairs it really works your lower body. On an average I climb up & down at least 15 to 20 times per day & thats regardless if I go to the gym or not.

I've put up a simple at home/outdoor work out plan for a great start.

You don't have to do all of it, however you might pick up a thing or two, to add in your routine.

I love watching & reading what others do, you never know what you can learn & incorporate new things to a better you.

If you are a beginner or have a medical condition please consult your doctor before trying out of these exercises.

Warm up/ Cardio Ideas:
Outdoor walking - at least 30 to 40 minutes.

Stair climbing - 10 minutes to 15 minutes (at least)

Walking/ incline walking- for 20 to 30 minutes (at least)

Running at a fast pace - 2 to 2.5 kph (at least)

Upper Body Work Out Ideas:

Half push ups: 16 reps

Tricep Dips: 16 reps

Full Plank 30 to 40 seconds

Side Plank: 20 to 30 seconds

Arm Circles: 30 to 40 seconds each way

Lower Body Work Out Ideas:

Squats: 16 reps

Lunges: 16 reps each leg

Squat Jumps: 16 reps

Single leg side lift: 16 reps each leg

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Make sure you spend time stretching your body out as much as you can, it helps with how well your preform next time.

Lastly I wanted to share this beautiful & worth thinking of quote, which I came across on instagram.

"A well built physique is a status symbol, that reflex on your hard work.

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Money can not buy it, nor can you inherit it.

You can not steal it, nor can you borrow it.

You can not hold on to it, without constant work.

It shows dedications, it shows discipline, it shows self respect,

Being fit is far more that just looks.."

What Im wearing:

Top: T-Shirt Policy London (coming soon)

Leggings: PINK

Watch: Fitbit HR CHARGE

Sweatshirt: Missguided

Shoes: NIKE (similar)

Disclaimer:

The content displayed on natashapetafi.com regarding fitness, workouts & nutrition are my personal beliefs and are meant for informational purposes only.

These tips, opinions, and writings are not intended to diagnose, treat, or cure any health problems.

In addition, this information is not meant to replace your doctor or healthcare professionals recommendations.

Always check with your doctor before beginning a new fitness or nutrition program.

Natasha Petafi

Wednesday 12 October 2016

Black&White

Thursday 6 October 2016

Khaki Jumpsuit

Wednesday 21 September 2016

Saying Good Bye To Summer.

Wednesday 14 September 2016

CO-ORDS

Thursday 8 September 2016

Motivation - No equipment needed