GOOD MORNING TO ALL OUR SPECIAL CLIENTS 
This weekend is going to be freezing so make sure you don’t indulge in comfort foods…PLAN your
refeed meal well Buy yourself some Nomu skinny hot chocolate to warm and comfort you…
IMPROVING YOUR SELF ESTEEM WHETHER YOU WEIGH 50kgs OR
150kgs
Nothing is more important than how you feel and think about yourself.
A high opinion about yourself and who you are and what you do and basically a love for yourself
is also one of the things that people often miss or have too little of in today’s society.
I read about it in newspapers every month.
I see it every week based on clients that join. I see it in my inbox almost every day as people
share their challenges with me. But why is building and being able to maintain high self-esteem so
important?
Life becomes simpler and lighter. When you like or love yourself more then things simply become
easier. You won’t make mountains out of molehills (or out of plain air) nearly as often anymore.
You won’t drag yourself down or beat yourself up over simple mistakes or over not reaching a
perfect and inhuman standard.
You’ll have more inner stability. When you like yourself more, when your opinion of yourself goes
up then you’ll stop trying so eagerly to get validation and attention from other people. And so you
become less needy and your inner life becomes
much less of an emotional rollercoaster based
on what people may think or say about you
today or this week.
Less self-sabotage. Most people’s worst enemy
are themselves. By raising and keeping your
self-esteem up you’ll feel more deserving of
good things in life. And so you’ll go after them
more often and with more motivation. And
when you get them then you’ll be a lot less likely to self-sabotage in subtle or not so subtle ways.
You’ll be more attractive in any relationship. With better self-esteem you’ll get the benefits listed
above. You’ll be more stable and able to handle tough times better. You’ll be less needy and more
of a natural giver. Being with you becomes simpler and a lighter experience with a lot less drama,
arguments or fights based on little or nothing. And all of this is attractive in any relationships, not
matter if it is with a friend, at work or with a partner.
You’ll be happier. That has been my experience and it is why I write so much about self-esteem
and why I value my own self-esteem so highly and try to keep it steady every day. Because it has
made my life so much happier.
So those are some of the most important whys.
But how do you improve your self-esteem in a practical way?
Well, today I would like to share 12 of the most powerful tips and habits for improving and
maintaining self-esteem.
1. Say stop to your inner critic.
A good place to start with raising your selfesteem is by learning how to handle and to
replace the voice of your own inner critic.
We all have an inner critic.
It can spur you on to get things done or to do
things to gain acceptance from the people in
your life. But at the same time it will drag your
self-esteem down. This inner voice whispers or
shouts destructive thoughts in your mind.
Thoughts like for example:
•
You are lazy and sloppy, now get to work.
•
You aren’t good at your job at all and someone will figure that out and throw you out.
•
You are worse or uglier than your friend/co-worker/partner.
You don’t have to accept this though. There are ways to minimize that critical voice and to replace
it with more helpful thoughts. You can change how you view yourself.
One way to do so is simply to say stop whenever the critic pipes up in your mind.
You can do this by creating a stop-word or stop-phrase.
As the critic says something – in your mind – shout: STOP! - We are not going there! Or come up
with a phrase or word that you like that stops the train of the thought driven by the inner critic.
Then refocus your thoughts to something more constructive. Like planning what you want to eat
for dinner or your tactic for your gym session.
In the long run it also helps a lot to find better ways to motivate yourself than listening to your
inner critic. So let’s move on to that…
2. Use healthier motivation habits.
To make the inner critic less useful for yourself and that voice weaker and at the same time
motivate yourself to take action and raise your self-esteem it is certainly helps to have healthy
motivation habits.
A few that I have used to replace and fill up much of the place that the inner critic once held in
my mind are these:
Remind yourself of the benefits. A simple but powerful way to motivate yourself and to keep that
motivation up daily is to write down the deeply felt benefits you will get from following this new
path or reaching a goal.
Like for example getting into better shape and
having more energy for your kids and the
people close to you. Or making more money
and through that being able to travel with the
love of your life and experience wonderful
new things together.
When your list is done then save it and put it
somewhere where you will see it every day.
For instance in your workspace or on your
fridge.
Refocus on doing what YOU really, really like
to do. When you really, really like doing
something then the motivation to do that
thing tends to comes pretty automatically.
When you really want something in life then it
also becomes easier to push through any
inner resistance you feel.
So if you lose your motivation, ask yourself: Am I
doing what I really want to do? If not and if possible, then refocus and start working on that very
important thing instead.
After you have used your stop-word or phrase focus on one of these techniques. Over time it will
become a habit and your inner critic will pop up a lot less often.
3. Take a 2 minute self-appreciation break.
This is a very simple and fun habit. And if you spend just two minutes on it every day for a month
then it can make huge difference.
Here’s what you do:
Take a deep breath, slow down and ask yourself this question: what are 3 things I can appreciate
about myself?
These things don’t have to be big things.
Maybe just that you listened fully for a few minutes to someone who needed it today. That you
took a healthy walk or bike ride after work. That you are a caring and kind person in many
situations.
These short breaks do not only build self-esteem in the long run but can also turn a negative
mood around and reload you with a lot of positive energy again.
4. Write down 3 things in the evening that you can appreciate about yourself.
This is a variation of the habit above and combining the two of them can be extra powerful for
two boosts in self-esteem a day.
Or you may simply prefer to use this variation at the end
of your day when you have some free time for yourself
to spare.
What you do is to ask yourself the question from the
last section:
What are 3 things I can appreciate about myself?
Write down your answers every evening in a journal
made out of paper or on your computer/smart phone.
A nice extra benefit of writing it down is that after a
few weeks you can read through all the answers to get
a good self-esteem boost and change in perspective on
days when you may need it the most.
5. Do the right thing.
When you do what you deep down think is the right thing to do then you raise and strengthen
your self-esteem.
It might be a small thing like getting up from the couch and going to the gym. It could be to be
understanding instead of judgmental in a situation. Or to stop feeling sorry for yourself and focus
on the opportunities and gratitude for what you actually have.
It is not always easy to do. Or even to know what the right thing is. But keeping a focus on it and
doing it as best you can makes big difference both in the results you get and for how you think
about yourself.
One tip that makes it easier to stay consistent with doing the right thing is to try to take a few
such actions early in the day. Like for example giving someone a compliment, eating a healthy
breakfast and working out.
This sets the tone for the rest of your day.
6. Replace the perfectionism.
Few thought habits can be so destructive in daily life as perfectionism.
It can paralyze you from taking action because you become so afraid of not living up to some
standard. And so you procrastinate and you do not get the results you want. This will make your
self-esteem sink.
Or you take action but are never or very rarely satisfied with what you accomplished and your
own performance. And so your opinion and feelings about yourself become more and more
negative and your motivation to take action plummets.
How can you overcome perfectionism?
Go for good enough. When you aim for
perfection then that usually winds up in a
project or a task never being finished. So
simply go for good enough instead. Don’t
use it as an excuse to slack off. But simply
realize that there is something called good
enough and when you are there then you are finished.
Remember that buying into myths of perfection will hurt you and the people in your life. This
simple reminder that life is not like in a movie, a song or a book can be good reality check
whenever you are daydreaming of perfection. Because reality can clash with your expectations
when they are out of this world and harm or even possibly lead to the end of relationships, jobs,
projects and so on.
7. Handle mistakes and failures in a more positive way.
If you go outside of your comfort zone, if you try to accomplish anything that is truly meaningful
then you will stumble and fall along the way.
And that is OK. It is normal. It is what people that did
something that truly mattered have done throughout all
ages. Even if we don’t always hear about it as much as we
hear about their successes.
So remember that. And when you stumble try this:
Be your own best friend. Instead of beating yourself up,
ask yourself: How would my friend/parent support me and
help me in this situation? Then do things and talk to
yourself like he or she would. It keeps you from falling into
a pit of despair and helps you to be more constructive after
the first initial pain of a mistake or failure starts to
dissipate.
Find the upside. Another way to be
more constructive in this kind of
situation is to focus on optimism and
opportunities. So ask yourself: what is
one thing I can learn from this? And
what is one opportunity I can find in
this situation? This will help you to
change your viewpoint and hopefully
not hit the same bump a little further
down the road.
8. Be kinder towards other people.
When you are kinder towards others you tend to treat and think of yourself in a
kinder way too. And the way you treat other people is how they tend to treat
you in the long run.
So focus on being kind in your daily life.
You can for example:
•
Just be there and listen as you let someone vent.
•
Hold up the door for the next person.
•
Let someone into your lane while driving.
•
Encourage a friend or a family member when they are uncertain or unmotivated.
•
Take a few minutes help someone out in a practical way.
9. Try something new.
When you try something new, when you challenge yourself in a small or bigger way and go
outside of your comfort zone then your opinion of yourself goes up.
You may not have done whatever you did in a spectacular or great way but you at least tried
instead of sitting on your hands and doing nothing.
And that is something to appreciate about yourself and it can help you come alive as you get out
of a rut.
So go outside of your comfort zone regularly. Don’t expect anything, just tell yourself that you will
try something out.
And then later on you can do the same thing a few more times and improve your own
performance.
And as always, if it feels too scary or uncomfortable then don’t beat yourself up. Take a smaller
step forward instead by gently nudging yourself into motion.
10. Stop falling into the comparison trap.
When you compare your life, yourself and what you have to other people’s lives and what they
have then you have destructive habit
on your hands. Because you can never
win. There is always someone who
has more or is better than you at
something in the world. There are
always people ahead of you.
So replace that habit with something
better.
Look at how far you have come so far
instead. Compare yourself to yourself. Focus on you. On your results. And on how you can and
how you have improved your results. This will both motivate you and raise your self-esteem.
11. Spend more time with supportive people (and less time with destructive people).
Even if you focus on being kinder towards other people (and yourself) and on replacing a
perfectionism habit it will be hard to keep your self-esteem up if the most important influences in
your life drag it down on a daily or weekly basis.
So make changes in the input you get. Choose to spend less time with people who are nervous
perfectionists, unkind or unsupportive of your dreams or goals. And spend more time with
positive, uplifting people who have more human and kinder standards and ways of thinking about
things.
And think about what you read, listen to and watch too. Spend less time on an internet forum,
with reading a magazine or watching a TV-show if you feel it makes you unsure of yourself and if
it makes you feel more negatively towards yourself.
Then spend the time you used to spend on this information source on for example reading books,
blogs, websites and listening to podcasts that help you and that make you feel good about
yourself.
12. Remember the whys of high self-esteem.
What is a simple way to stay consistent with doing something? As mentioned above: to remember
the most important reasons why you are doing it.
So remind yourself of the whys at the start of this article to help yourself to stay motivated to
work on your self-esteem and to make it an essential priority.
Doing this simple thing and keeping these powerful reasons in mind has done wonders for me. I
hope it can do the same for you.
SPOT REDUCING
I get this question often.
"What can I do to get rid of my love handles, stomach
fat, and thigh fat?...."
The answer is simple. You CANNOT spot reduce! The
idea that you can work out, say, your abs, and end up
losing fat in only the abdominal region or on your
thighs or butt is also known as “spot reduction.” Losing
weight in a targeted area doesn't work, however,
because the body simply doesn't work in that way!!!
No amount of exercise can target a certain area apart from toning the area and building muscle
under the flab.
If you want to lose your pouch it's diet diet diet. I cannot emphasize that enough!
If you have a big butt stop eating cheese and stop thinking squats and lunges will lose the fat! It
won't! It will build and tone the butt! And in the end only make it BIGGER if your diet is wrong!!!
Only diet gets rid of fat. Diet and cardio and a good fat burner like Cipla Lipo Blast!
So instead of doing 1000 crunches or 100 squats every day in hope that you will rid the fat rather
focus 1000000% on your diet!
That's where the secret lies!
Yes in the long run building muscle will help burn extra calories and give you nice abs / butt when
the fat is lost. But diet comes first!
In saying that remember we all have genetic differences so for e.g. I pick up weight in my
stomach first and lose there last. You cannot choose where the fat is lost first (unfortunately).
SUPER HERB OF THE WEEK: TOFU
Article courtesy of Ashleigh McKintosh- vegan coach
Tofu, also known as bean curd, is a food made by coagulating soy milk and then
pressing the resulting curds into soft white blocks. It is a component in East Asian and
Southeast Asian cuisines. There are many different varieties of tofu, including fresh tofu
and tofu that has been processed in some way. Tofu is bought or made to be soft, firm, or
extra firm. Tofu has a subtle flavor and can be used in savory and sweet dishes. It is often
seasoned or marinated to suit the dish.
Tofu originated in Han dynasty China some 2,000 years ago. Chinese legend ascribes its
invention to prince Liu An (179–122 BC). Tofu and its production technique were
introduced into Korea and then Japan during the Nara period (710–794). Some scholars
believe tofu arrived in Vietnam during the
10th and 11th century It spread into parts of
Southeast Asia as well. This spread
probably coincided with the spread of
Buddhism because it is an important source
of protein in the vegetarian diet of East
Asian Buddhism. Li Shizhen in the Ming
Dynasty described a method of making tofu
in the Compendium of Materia Medica.
Tofu has a low calorie count and relatively
large amounts of protein. It is high in iron, and depending on the coagulants used in
manufacturing (e.g. calcium chloride, calcium sulfate, magnesium sulfate), it can have
higher calcium or magnesium content.
The health benefits of tofu as a meat substitute are numerous. Consuming tofu regularly
helps lower bad cholesterol, alleviates symptoms associated with menopause and even
lowers the risk of cancer. Other major health benefits of tofu compared to meat include
making middle-aged bones stronger and delaying the ravages of age. Tofu has been
found to be a great source of calcium and vitamin E as well. Since soybean is cheap and
abundant, but rich in protein, the popularly known benefit of tofu is that of being the "poor
man's protein."
There is a common misconception that vegetarians do not get as much protein as meat
lovers do. Although vegetables are mainly composed of carbohydrates, some vegetables,
in fact, have all of the essential amino acids that your body requires.
The only difference between tofu and meat protein is that you have to eat more tofu to
meet the recommended dietary protein levels. In fact, every 100 g of tofu yields
approximately 17.19 g of protein. To get the protein benefit of 150 g of lean meat, you
should consume 290 g of tofu.
Studies show that regularly eating that much tofu provides an equivalent amount of
energy, protein, total fat, carbohydrates, alcohol and fiber. However, the main health
benefits of tofu will show up in significantly lower total cholesterol, triglycerides and lowdensity lipoprotein (bad cholesterol) for you if you eat tofu regularly instead of meat.
Comparing 4 oz. servings, tofu provides 9 percent of your daily fat requirement, 3/4 lower
than pork. Hence, the primary health benefit of tofu is to lower your risk of atherosclerosis,
hypertension and cardiovascular diseases.
However, you might think that, unlike meat, tofu absorbs liquids (such as cooking oil)
easily - in fact, up to 15 percent of the cooking
oil used can be absorbed. To maximize the
benefit of tofu as a lower-fat replacement for
meat, however, you only have to be creative
with recipes that do not require oil.
Other Health Benefits of Tofu
Isoflavones are compounds found in soy
products, and they are known to exert direct and
indirect antioxidant effects. Isoflavones can directly scavenge free radicals, thereby
preventing premature aging. These beneficial compounds also prevent the effects of free
radicals indirectly by suppressing phagocyte radical production.
Studies suggest that high intake of soy-based products also prevents breast cancer,
osteoporosis and cardiovascular diseases. These conditions
are due to lifelong exposure to the estrogen in your
body. For some reason, the phytoestrogens found in soy
products, such as genistein and daidzein, neutralize the
action of human estrogen. These isoflavones are also
known to decrease bone loss in the lumbar spine during
the perimenopause and postmenopause stages. In
addition, other studies suggest that isoflavones can
increase bone mineral density in female spines
MYTHS ABOUT TOFU
Myth #1: Tofu is bland.
"Probably the biggest misconception about tofu is that it's bland," says Megan Tempest,
RD, LDN, from the University of Chicago Medical Center. "You can do anything with it; it
takes on the flavor of whatever you cook it with." The key to getting the most flavor,
Tempest advises, "is to get out most of the water before you cook it." Today show
nutrition expert Joy Bauer, RD, says that tofu wouldn't be tasty only "if you didn't cook it
well. It has an odd consistency for those used to meats like pork and chicken, but
everyone should give it a shot."
Myth #2: Tofu doesn't provide enough nutrients.
Don't worry about losing protein when you leave out
the meat. Vegetarians turn to tofu because it's
packed with 10 grams of protein per half-cup serving.
Tofu is also a great source of calcium and iron
(especially important for women). On average, every
4 ounces offers 35 percent of your daily
recommended dose of iron and 10 percent of
calcium. Aside from the nutritional benefits, tofu can
be a major boost to your weight-loss plan. A half-cup
of tofu contains only 94 calories—the same amount
of ground beef contains 331 calories; cheese, 320
calories. "Tofu contains no saturated fat and is very
low in fat overall," Tempest says. "It's high in plant-based soy isoflavones, which have
anti-cancer benefits. People in Japan eat tofu almost every day and the country has one
of the lowest cancer rates in the world."
Myth #3: Tofu isn't good for women.
Until recently, soy wasn't recommended for women with breast cancer or those at high
risk of the disease, because of the estrogen-like effect of isoflavones. But Bauer points to
the Shanghai Breast Cancer Survival Study, which found that soy food consumption
significantly decreased the risk of death and cancer recurrence among women with breast
cancer. Bauer stresses that it's important to eat whole soy foods (such as tofu and soy
milk) rather than isolated soy foods, like soy snack bars.
Myth #4: Tofu is all the same.
There are two main kinds of tofu: silken (soft tofu) and regular (which comes in soft, firm
and extra-firm varieties). They are made from the same ingredients, but processed slightly
differently, and are not interchangeable in a recipe. Tempest says silken tofu has slightly
less nutritional value compared to regular tofu, but it's still good for you. In general, silken
tofu has a softer consistency than regular tofu and falls apart more easily. Regular tofu,
also called Chinese-style tofu or bean curd, is the most common type; it's best to cook
with the firm or extra-firm varieties. To drain it before cooking, set the tofu in a bowl
between paper towels. Press it gently to squeeze out the excess water, or place a
lightweight plate on top, allowing it to sit for 15 minutes.
Myth # 5: There aren't a lot of recipe options.
Tofu is one of the most versatile foods you can cook with. Firm tofu can substitute for
meats and poultry in most recipes, or can be the star of the meal with the right seasoning
and preparation. Here are 10 quick ideas for using both kinds of tofu:
Regular Tofu
1. Stir-fry with veggies and soy sauce and serve over brown rice.
2. Crumble it for a tofu scramble (with or without eggs).
3. Bread it and panfry with oil like a chicken cutlet.
4. Panfry crumbled tofu with taco seasoning to substitute for beef in tacos.
5. For a summer BBQ, marinate extra-firm tofu with barbecue sauce or soy sauce and grill
it along with bell peppers, red onion and pineapple.
Silken Tofu
1. Blend dried onion soup mix into it for a healthier version of onion dip.
2. Use it to replace all or part of the cream in cream-based soups.
3. Purée it and substitute for part of the mayonnaise, sour cream, cream cheese or ricotta
cheese in any recipe.
4. Mix it with other ingredients in a food processor to make a salad dressing.
5. Use it to substitute for milk or yogurt in a smoothie.
How to Press Tofu
The secret to cooking with Tofu is to “press” as much of the liquid out of the Tofu as
possible.
To press your tofu, you'll need a cutting board, several paper towels or a clean dish cloth,
a large bowl or another cutting board, and something to use as a weight e.g. tin of food or
container of tomato sauce etc.
Fold a paper towel or dish cloth in half or fourths to increase absorbency. Place the towels
on the cutting board and place the tofu on the towels. If the towels become too wet after
absorbing the initial moisture, you may want to place the tofu on a second fresh layer of
towels.
Place another layer of folded paper towels or a clean kitchen cloth top of the tofu. Then,
place the bowl or another cutting board on top of the towels. Next, place the weight on
top. Your weight should be heavy enough to press down evenly across the top of the tofu,
but not so heavy that the tofu crumbles. A large can of beans or soup is perfect. Let the
tofu sit for at least 15 minutes.
EEZI EGGS
I am proudly sponsored by Eezi eggs- egg white made easy…this product has honestly changed
my life!!!!! No more painful yolk separation, its quick, affordable and convenient. Unfortunately Eezi
eggs are only available for sale to all gautengers, mail [email protected]
At R43.50 a litre-34 eggs in a litre, it's a great convenient way to cook and prep!! Makes the most
perfect egg white pancake!!
Quote “Kelfit “when ordering
“PROUD TO ANNOUNCE THAT I AM NOW
SPONSORED BY THIRSTI WATER- keeping me
hydrated ALL Summer!
THIRSTI is a new water brand taking over the country! Have a
look out for their awesome adverts on television and across the
board!
Natural Spring Water from The Drakensberg Mountains in an
awesomely designed PUMP Action or a tall 1 litre bottle- its very
eye catching...you cannot miss it on shelves!
Give their page a like! :
https://www.facebook.com/ThirstiWater/?fref=ts&pnref=story
Thank you to those who weighed in, please forgive us if we have left anyone
off the list!!! We do not in include newbies that lost in week one as there are
always usually high losses
KELFIT COOKIES AND MUFFINS
We have designed the perfect Kelfit cookies and muffins that are compatible with your diet plans.
Everyone may order (except clients on paleo or competition diet plans) we have Kelfit cookies and
muffins- they're protein and carb friendly (the right amount for Kelfit stds)
They are R65 a batch of 10 cookies or R65 a batch of 5 muffins. Ladies may have 2 cookies as a
snack or 1 muffin as a snack. Double that for men.
Flavours:
Chocolate
Choc-peanut Coffeeholic
Cinnamon - Vanilla
To order mail Mornay: for the order form: kelfi[email protected]
Courier fee is R85 to major places; we will get a quote for out of the way towns.. They‛re
amazing!!
SIMPLY B HEALTHY TREATS
I am proud to announce I am now sponsored by
Simply B healthy treats! All I can say is OH MY
WORD!!!
Decadent healthy treats at amazing prices! �
To order email Belinda Smith- [email protected]
With delivery now nationwide!!!
-
Protein Ball tubs (6 balls) only R60.
Protein Ball packs (2) R18- comes in 5
amazing flavours.
Protein Bars single pack R18
Choc Brownies R18
Yummy biscuits R10 single, R20 double pack
Rusks R50 for 1 dozen (Multi seeded, gluten and sugar free!!)
Protein box R170( 2 cookies, 2 brownies, 2 bars, 6 Protein balls
Friyay bags R100- 1 cookie, 2 bars, 2 fudge and 4 Balls
KELFIT STOCK IS NOW AVAILABLE TO PURCHASE!
Please note stock is limited and so are colours- first come first serve and can’t guarantee colours
to you-
1) Kelfit gym bags R199 (excludes water bottle in pic) Colours black,
lime green, red, orange.
2) Cooler boxes- small R89, medium R99
3) New water bottles which will say- "Drowning my fat" and not sip
to sexy (those were the old ones) - R99.
Colours- red, black, blue, green
4) Kelfit peak caps- R99 pink and black
5) Kelfit Lunch boxes with red and white lids- each come with a
knife, fork and spoon and built in holder for them- R110
6) Kelfit coffee mugs- black R80- "fail to Plan, Plan to fail
7) Kelfit Travel Mugs- White, Red and black- R99
8) Kelfit sweat towel, R70 (Please note these are smaller than a normal gym towel. Has a built in
zipper for card and keys
9) Kelfit shakers R99
10) Kelfit Tights R180
* Courier is R89
* Please note water bottles are still in print, will be ready end of next week
* Email [email protected] to order
CLIENTS OF THE WEEK
My champion did it.
Karin Pienaar
placed 2nd in her first ever show UKBFF all the way in the UK
and in a very tough lineup.
Over 40s!!!
I am so so proud of you!!!!! The hardest working and most
dedicated client ever!
You look incredible Karin!
My heart is bursting with pride!!!
Natasha Tapson
I am one proud coach!!!!!!!!!!!!!!!!
16.9kgs and 81cms since she joined Kelfit in
January!
Natasha came to me wanting to lose a few kgs
and look good in her bikini for Summer...she
joined the Summer challenge and lost
10kgs and then signed again and has
worked her way all the way down to
weighing 50kgs and rocking that bikini now
might I add...
You look smoking hot!!!!!!!!! I know how
hard you have worked and you deserve
this..Well done!
CLOSING QUOTES
Keep warm and stay strong this weekend, enjoy the snow if you’re nearby!
Chat soon, Love