Bish, Do You Even Lift?


The left image was taken in 2009 and the image on the right was taken a couple of weeks ago. There have been a lot of ups and downs in between these two photographs and the journey, and progress, has not been linear. 

Most of the time, I prefer to look forward, but once in a while, I need to look back to remember that the girl on the left (pictured above) is still part of who I am today. I must not hate her or resent her, but rather feel proud of how far she has come. How did I transform my body and my lifestyle? It started with teaching myself about nutrition and exercise. The nutrition piece has always proved challenging but exercise has become a strong passion and major part of my life. For a long time, I was a runner and cardio-lover. But my body really started to change when I began lifting weights. Hopefully, the above pictures are proof that lifting weights won’t make you fat. It will change the shape of your body and will help you build muscle. Muscle is not something to fear; it makes you fast, fit and strong. It gives you shape and definition and helps avoid injury.

With that being said, I want to share a workout for strength which includes weights and body weight. Interspersing exercises with weights and body-weight movements will help burn fat and build muscle. Sounds easy, right?! It’s not easy but it is well worth the hard work!

  • Sprint for 60 Seconds / Rest for 30 Seconds (Repeat for 6 minutes)
  • Clean and press 20kg (20 Reps)
  • Lunges with 20kg (20 Pulses each leg)
  • Straight Leg Deadlifts 20kg (20 Reps)
  • Power Jacks  (30 Reps)


  • Side Step-Ups on Bench (20 Reps each leg)
  • Squat Jumps (20 Reps)
  • Sumo Squat with 20kg Kettlebell (15 Reps)


  • Front Squats with 2x 6Kg Kettlebells (15 Reps)
  • Leg Extension 39kg (15 Reps)
  • Hip Abductor 45kg (20 Reps)


  • Jumping Lunges (100 Reps)
  • Running at 10.0Km/h for 10 minutes to Cool Down


Remember to adjust the weight to fit your own personal strength. Don’t forget to stretch at the end of this workout and use a foam roller if necessary. Have a hot bath to relax those muscles and make some Golden Milk to help ease an inflammation. Have a high-protein dinner, get lots of sleep and make sure to recover the next day. Recovery doesn’t have to mean no exercise at all, a gentle run may be OK, but don’t over-exert yourself. Have fun with your fitness and have a great week!