Losing motivation and finding solutions.

Hello, Hi *big grin*

So, if this is our first ever time meeting.. hello there, my name is Esé Kalusi.

I’ve been on a fitness journey for a few months. It incorporates body, mind and spirit. All workouts are home workouts but of course if you are a gym-head you can incorporate them at the gym.

Here’s my instagram if you want to check it out: EseKalusi

 

 

 MOTIVATION

QUICK STORY TIME:     “The time I lost my motivation”


So, I moved back to University in September after an amazing summer of finally starting my fitness page, working out nearly everyday and being around the people I love. As soon as I got to uni, something happened. I lost all my motivation. I didn’t want to workout, didn’t want to get out of bed, lost my appetite. I just wasn’t myself.  I couldn’t shake it off. It lasted for about a month.

I had to do some soul searching. Why was this happening, how did I let it come to this? And most importantly, how was I going to get out of this?

I felt so alone, like I was the only person that had ever been through something like this. If you feel like this or ever have, i just want to say on a serious level that you are not alone. I am here. We all go through hard times. If you ever need to talk my dm’s are open, email is open, snap is open. Message me.


 

WHY DID THIS HAPPEN?

 

1. Lack of self belief (MIND)

I think motivation ultimately is self belief. You believe that you can achieve what you set out todo, so you go for it. And, if you don’t believe you end up doing nothing. The more I allowed negative thoughts to creep into my mind about myself and my abilities the more it grew on me.  Remember your subconscious mind doesn’t know the difference between negative and positive thoughts. It takes what you give it and puts it out in the universe and thats what you begin to attract.

Solution:

I wrote my goals down on a piece on paper and I would read it as soon as I woke up and before I went to sleep. Even if i doubted them at first. You don’t know it but it is slowly changing your thought patterns on how you perceive yourself day by day. Try it.


2. Lack of routine. Bad habits. (BODY)

Usually I can wake up at 7am, downstairs by 7:20 working out for a solid 1hour or more. During this period I just couldn’t. The more I gave into my snooze button the more this became a routine and eventually a habit. You are only really a product of your habits. It takes 21 days to build a habit. You have to force yourself daily.

Solution:

I incorporated the 5 second rule. As soon as your alarm rings, get up. Everyday, show up and eventually it will be habit regardless of how you feel. Set the goal and execute.


 

3.Losing touch with God/the universe/higher self: (SPIRIT)

I stopped making time for God. I am a spiritual person so when my relationship with God is lacking I feel very low, empty. Its hard to explain but its that inner feeling of contentment and joy that only Gods love can bring. I had to remind myself that faith without action is dead and that God won’t move until I do.

Solution:

I memorised my favourite verse in the bible (Ecclesiastes 11) and I would speak it to myself constantly. Spend less time on social media and more alone time with God and myself. I realised I was just talking to God and not actually giving him a chance to talk to me. After you pray, just sit there in silence. At first your mind starts to wonder but with time as your intuition begins to grow..you’ll know exactly what he is saying. Clearly.


 

I want to end off by saying please don’t be hard on yourself. If you find yourself losing motivation the first step is to have the desire to change. Visualise yourself as the person you want to be.  Don’t go on instagram and see all these super motivated ‘fitness gurus’ and think they don’t have bad days or moments of self doubt. You have your own personal journey to walk. You will get there.

stay blessed.

And remember..

Love always, regardless.  Esé ❤

 

Here are a few links to my latest workout videos:

Lunges to enhance to build a booty

ABS with no weights

Strong core with house hold items

Kill two birds with one stone: Facial and booty workout

How to Love your body, reducing stretch marks and Gym Outfits!

Hello,Hi

Second blog.. no pressure no pressure.  (Last blog: ‘how to get a smaller waist’)

If you’re a newbie, my names Esé and I’ve been sharing my fitness journey which incorporates Body,Mind and Spirit. Heres my insta if you want to have more of a look: esekalusi  Its all workouts that you can do in the comfort of your own home! Impressive, right?

As usual feel free the skip to the part you want to read the most.. I hate that feeling when you’re reading/watching something and your like lol, can you get to the point already? Wow, i’m doing it right now.

Ok, well..I begin by talking about the importance of loving the body you were blessed with then I share the best sports bras (in my opinion) ranging from the low end of the market to the high end and how you can prevent stretch marks. Lastly, I will finish by giving you a few gym outfit ideas and where you can get them from.

 


LOVING YOUR BODY.

To wish you were someone else is to waste the person you are.
Sven Goran Eriksson

 

The female body is a masterpiece.

I haven’t always thought about my body like this. As a young female growing up in this new age technology society, where we are bombarded with pictures in the media (instagram, especially.) of ‘perfect’ women it is hard to look in the mirror and see yourself as ‘perfect’. Well i’m here to tell you that you are.  You are perfect.

 

1. “COMPARISON IS THE THIEF OF JOY..” (BODY)

Understand accepting yourself is an ongoing process. There are some days I rather not see a mirror. I would constantly look at other bodies and wish I could exchange mine or just ‘enhance’ something so I could be ‘perfect’.

Lets understand what ‘perfection’ is :

  • Perfection is a word used to describe when you have hit a certain criteria. You have to question yourself.. who’s criteria? And why? Is it because the media is glorifying a certain type of body?

Perfection isn’t a real thing. Especially in relation to a unique human being like you. You shouldn’t be hitting a certain criteria. Uniqueness doesn’t have a criteria… you are one of a kind. You can never ever have someone else’s body.. think about it. No matter how much you beg, plead or even cry. You can never transport yourself into another body. So, why beat yourself up?

A ‘perfect’ body should be when its at its healthiest.. when you are eating right, when your systems are working efficiently.  ~ Esé

That doesn’t mean to say you shouldn’t want to improve yourself.

My point is.. you should be happy with what you have been given and work with it.

You want a flatter stomach? Get on that treadmill and start sweating! Bigger bum? Buy those weights and start squatting like your life depends on it. The first step to progression is desire.. but desire without action is useless.

2.I AM. (MIND)

I want you to practice saying something in the mirror for me.. every single day. When you’re naked even! Get comfortable in your own skin.

I am beautiful

I am love 

I am whole

I am peace

What you call yourself is eventually what you will become. So think about that next time you say something nasty about yourself. You are your biggest fan.

3.SPIRIT

Because I am a spiritual person, I understand that I am not only my body and when its time to say bye-bye to earth i’ll leave my body behind.

Understanding this helps me not to get too attached to my body. My body is a machine that needs to be looked after but doesn’t need to be obsessed over negatively. You have a beautiful mind and a lovely spirit..focus on them.

I think having a beautiful mind and lovely spirit outweighs a banging body any day.


 

SPORTS BRAS.

Why are sports bras important?

What keeps the size and shape of your boobies is your cooper ligaments and once this breaks down, it can NEVER bounce back. This is what causes sagging. Sports bras reduce movement by offering support, so they are super important.

STRETCH MARKS?

1. COCONUT OIL IS KEY.

Massage into your boobs before you workout or before you go to sleep. Not every single day. Maybe 3-4 times a week. Due to the high amount of Vitamin E it contains it prevents and diminishes stretch marks.

2. SLEEP WITH A SPORTS BRA?

Listen, I don’t know the science behind this it might even be a psychological thing but I do this like once or twice a week. But it has to be a very loose sports bra. I wear the first one.

Nike,£18 (2)

  • Low end  (first picture)..I think is good value for money. It is good for a low intensity workout, it does the job and lasts for a long time. However, if you are looking to jog/skip things that require loads of movement i’d recommend a Puma/Nike as they offer strong support/water proof.

 

  • You can get them on any the company site however i recommend sports direct as they are always doing deals!

GYM OUTFIT IDEAS

I haven’t included links because links are so unreliable, so i’ve put the exact name and price for every product all you need todo is google search and it should come up.

I have the third and fourth outfit, click here to see them on: 

 

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1. Nike Indy logo light (£29.99) 2.Nike Power Tights (£48) 3.Nike Dry Element Half Zip (£47.99) 4.Nike Big mouth Water Bottle (4.99) 5.Nike Access Soleday Backpack (£23) 6.Trainers: Nike flex Essential Training shoes (£47.99)

 

 

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PUMA: 1.En pointe Logo bra (34.99) 2.Puma Knit shorts (£21.99) 3.Puma Velvet Rope Fierce trainers (£84.99) 4.Puma En Pointe Big Cat Tank Top (£24.99) 5. Puma Evo Train Quatre Zip Top Mens (£44.99) 6.Puma EP sports bag LDS 82 (£19)

 

 

 

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Nike Indy logo light (£29.99) 2.Nike Power Tights (£48) 3.Nike Dry Element Half Zip (£47.99) 4.Nike Big mouth Water Bottle (4.99) 5.Nike Access Soleday Backpack (£23) 6.Trainers: Nike flex Essential Training shoes (£47.99)

 

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PRETTY LITTLE THING: 1. Charcoal Panelled Sports Crop top (£15) 2. Charcoal Grey Contrast Sports Legging (£15) 3.Puma Rope Satin En Pointe (£85)4. Fierce Rope Fierce trainers (84.99)

 

 

Thank-you for your time.

I hope you enjoyed this.

Any questions/queries or just want to express something. @Esekalusi on all platforms. Instagram, Twitter, Snapchat!

Love always, regardless.

Esé Kalusi

Here are a few links to my latest workout clips:

leg exercise

deep stomach exercise

smaller waist circuit

“How to get a flatter stomach/smaller waist?”

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Hello, Hi

So I’m guessing you’ve clicked on this blog because you’re interested in how to get a flatter stomach/smaller waist? Yeah, or just a little bit noisy?

Either way, Hello! My names Esé, whats yours?

I recently decided to share my fitness journey and called it ‘Get toned with Esé’ which focuses on Body,Mind and Spirit. If you want more information on that check out my Instagram page: @esekalusi.

So, lets begin. I am going to break this blog down into three sections (feel free to skip to the part you are most interested in!) First section is how to prepare your mind for a new diet/exercise routine. Then I will move on to body, I will share a few dietary tips that I’ve been using and some exercises  that have given me the best results and lastly if you are a spiritual person, how my spirituality plays a part in keeping me on track.

Quickly, sorry I know I know I hate when people ramble on to! But, I think its very important to note that this is what worked for ME. I want when you’re reading this to take what you feel is best for YOU, no one can know whats 100% best for you, like you. No doctor, no personal trainer, just you, they can only advice, we are all students.

“Know thyself” test everything out (from reliable sources of course)  and tailor it to the unique individual that is you.


MIND: 

"Where the mind goes, the man follows" -Joyce Meyer

Getting your mind right when starting a new diet/exercise routine is the first step.

Because, where your mind goes, your body follows. I always find when I’m not focused on the task at hand with a 100% of my attention, I never get the best results. Or, when I don’t believe I can achieve something more times often than not I don’t achieve it.

TIP 1: Self Talk

Usually a week or a few days before I start something new I start to programme my mind. I do this by controlling my self talk. That voice inside your head is ultimately all you have, it is the narrator of your life. I Meditate specific things to myself, I tell myself ‘I AM a disciplined person, I AM a focused, I AM loving.. ect’ the power of I AM is honestly underestimated. 

TIP 2: Visualisation

I also, visualise myself doing exactly what I want to do. For example, I always aim to exercise as soon as I wake up or else I believe I wont do it after that time frame. So, before I go to sleep I literally close my eyes and visualise myself going down stairs, pulling out my mat and exercising and I attach feelings of enjoyment and fulfilment and believe it or not I always end up waking up and doing it. Try it! 

TIP 3: ACTION!

I get annoyed at my lack of inaction when I realise that all my self talk and affirmations are useless without action so I simply just start. Where I am, regardless of how I feel. Action kills fear.


BODY:

              "Your body is a temple, treat it like one"

1. DIET

I decided to go for a Low carb, high protein diet.

What is that?

For those of you that don’t know what that is, this is when you reduce your intake of Carbs so- white rice, pasta, bread etc and increase your protein intake so chicken, eggs, beans. I have found that this gives me the best results in terms of losing weight around my mid section.

The first time I tried this diet I completely took out carbs and to be honest I saw very fast results but it wasn’t very sustainable, as soon as I started eating carbs again I put back on the weight.

HOW TODO IT: 

So, the second time I tried I substituted refined carbs such as white rice, white pasta and white flour with alternatives such as sweet potato, brown rice ect and I saw results but this time they are long lasting as they are now a lifestyle choice rather than a fad diet. I find that I feel lighter and more energised.

I would like to also add I haven’t taken refined carbs completely out. I allow myself at least one day in the week where I can eat whatever I want because when I restrict myself  too much it affects my mood and that is no way to live.

1.GREEN TEA

I also drink GREEN TEA every single morning. I personally want to write a separate blog solely based on the benefits of Green tea, it doesn’t get enough clout. Green tea and water literally cleared my acne because of its antioxidant and anti-inflammatory benefits (another story for another day though.) 

2.WATER

Currently, I drink 2.5L of WATER every day and what I found is that my body retains sugar and it makes my face look puffy when I eat too much sugar but the more water I drink, the slimmer my face looks. I don’t know the science behind this but honestly its my little secret. Water helps flatten your stomach when you drink it before meals because it makes you feel fuller so you eat less calories and helps relieve constipation and reduce belly bloating.

3.SNACKING

No snacking- this one is the hardest because I love a cheeky snack on my way back from work but once you get into the habit of not snacking it gets easy and you end up saving so much money.

I believe you should ‘Eat breakfast like a king, lunch like a prince and dinner like a pauper’ 

 

Exercise:

In terms of getting a flatter stomach, diet is the most important factor because everyone has abs but they are just hidden behind the extra fat we have accumulated.

1.CARDIO

I believe is the next step.

Me personally I don’t enjoy intensive/excessive cardio because I have very big boobs so I find it uncomfortable thats why I focus so much on diet.

Skipping,Walking,Jogging.

But, what I do is before I workout (at home, always!) is skipping in my garden which I find fun. For maybe 5-10 minutes to get me sweating and to warm up my muscles,

I also love walking, I try to incorporate this as much into my day so instead of taking the lift, I take the stairs. I walk to the station every morning and take my dog for a walk.

But as I said before, find what works for your body by trying different things.

This is what I did for my stomach to get a tighter waist and get my abs shining through. I did 3-4 times a week at least.

20 reps x 2 Plank twist

20 reps x 3 Russian Twist

20 reps x 3 Uppies

10 reps x3 Leg raises (optional)

I have posted these routines on my instagram also :

Abs routine

Abs (CORE)

DEEP WAIST

So if you need to see what they look like take a look.


SPIRIT : 

      "We are spiritual beings having a human experience"

Sometimes I get discouraged and start to doubt myself.

This is when I tend to lean on to God/higher self/the universe.

To help me keep focused and to remind me that I am strong enough and everything is working in my favour. I pray more. Infact I don’t even like to call it prayer anymore. I am just in a conversation where I express myself with no filter.

Try to spend more time alone so I become more in tune with my own voice and intuition to have more of a clear vision on my own wants and needs.


I hope this helped. If you have anything you want to discuss further or share your experience with me..anything at all. Message me on any of my social media platforms @esekalusi on Snapchat, Instagram, and Twitter. Email: kalusiese@gmail.com

Love always, regardless

Esé Kalusi