Louise Gierschick Fitness & Health

WOW What a scorcher of a day! The heat was real! 🔥🥵 but this never stopped these ladies, Retha Diedericks 5h48 and Charmaine Lindeque 5h19, for attempting there first marathon, Kaapsehoop marathon. They made me proud.
Robyn Ward, you achieved your goal 3h49 for your Marathon. Amanda van der Westhuizen actually came 2nd in her division and made her 59min goal for a 10km and Romy Khun her goal was to run a quicker 10km than her usually pace and completed the 10km in 1h06.

I have all happy ladies and I am super proud.

'Always remember it's never the destination when training for the goal, it's the journey and the memories you make in achieving your goal'

You did it!!!!! CONGRATULATIONS😎😎🏃‍♀️🏃‍♀️
So proud👏 Comrades back-to-back.

Sunellie..its finally here. All your hard work, motivation and dedication has brought you to the start line of this INCREDIBLE AND MEMORABLE race!

My advice to you..take it in.. take it ALL in..every step you take from start to finish..the pain and the pleasure, the tears and the joy! That finish line is like a drug..the ecstasy when you finish only a comrades runner will know what it feels like. I am so proud of you. We are behind you all the way. Go get your back-to-back medal.

The Ultimate Human Race
WOW👌

This weekend my ladies 'Conquered the Current'!
The Two Oceans Ultra marathon 56km and the 21km.

I'm so proud. So so proud. The goal was achieved, and they nailed it! The Two Oceans Ultra is a tough race. But that didn't stop them, they did what they needed to do!!
Well done ladies. Lots of memories were made.

YOU ROCK!

The day Retha decided she wanted to run the Two Oceans 21km in April 2024, was the day she committed to pushing her boundaries to the next phase of running. At the age of 58 years young, the journey had started. To be exact, September 2023.

The max distance she was running was a 5km. To get her to run a 6km or a 7km was a big step for her. But with a goal in mind, the Two Oceans 21km, she puts one foot in front of another and before she knew it, a month and a half later she was on the 10km mark. Now the dreaded 6km push was not even a thought. By Dec 31, 14km was clocked finishing the year off in style.
Throughout the month of January 2024 the mileage slowly increased and on 10 February, the first 21km race took place in preparation for Two Oceans 21km.
Never did Retha think she would run a 21km. She did it and finished with the biggest smile on her face.

I am so excited for Two Oceans and to be at the finish line for Retha and my runners when they come in. She put her mind to doing something she didn't think possible and at the same time looking after her health and fitness.
The key to her achievement..Consistency, perseverance, commitment and a positive attitude. The recipe to a very big smile on her face at the finish line, In fact, it applies to anything and everything in life.

"Running is so symbolic of life,you have to drive yourself to overcome the obstacles.
You might feel that you can’t, but then you find your inner strength and realize that you are capable of so much more than you thought.
Thank you Louise Gierschick for taking me out of my comfort zone with the running program and for the support.
Believe that it is possible, believe in your training and believe in the outcome." Retha Diedericks

Today was such an exciting day, with alot of nerves too. The day started a 02h30 when that alarm clock went off..time so rise and shine and run ofcourse.

Today the goal was to qualify for two oceans ultra marathon for Amanda, Sunelle, Robyn and Estelle which meant they had to run a 42.2km marathon in 4h59 minutes and that they did! Amanda ran her first marathon at the age of 60years young. Retha ran her first 21km, which she never thought possible!.

Sometimes our race plan doesn't always turn out as we hoped and sometimes our race turns out just as we hoped for maybe even better. Either way, you pitch up and you get out there and enjoy being alive and able. So many people wish they could run or walk.

So proud of you ladies😘

WHY CREATINE!

Creatine is a budget-friendly and safe dietary supplement that has both central and peripheral effects. For older adults, the benefits afforded through creatine ingestion are considerable.
It can improve quality of life, and in the long run it may reduce disease burden associated with the loss of muscle tissue as a natural part of the ageing process (sarcopenia).

What are the pros of taking creatine?
• Improve exercise performance.
• Help recovery after intense exercise.
• Increase muscle mass.
• Prevent severe muscle injuries.
• Helps athletes tolerate more intense activity.
• Reduce cramping and dehydration.

"Get Your Heart Pumping with Groovy Cardio Moves!"

Boost your health and fitness: The lowdown on cardio exercises and their benefits:
1. Running
• Benefits: Run wild! It's a high-impact cardio exercise that amps up your heart health, tones those leg muscles, burns calories for a leaner you, and leaves you grinning thanks to those mood-boosting endorphins.
2. Cycling
• Benefits: Spin it right! This low-impact ride strengthens your legs, keeps your joints happy, builds endurance, and lets you roll eco-friendly as a bonus.
3. Swimming
• Benefits: Dive in headfirst! It's a full-body workout that expands your lung capacity, sculpts those muscles, boosts flexibility, and pampers your joints, all thanks to the water's buoyancy.
4. Jump Rope
• Benefits: Skip to a fitter you! This portable cardio superstar sharpens your coordination, amps up agility, and gets your balance on point while torching calories and cranking up cardiovascular fitness.
5. Elliptical Trainer
• Benefits: Glide to greatness! It's the low-impact way to engage both upper and lower body muscles, crank up your cardiovascular fitness, and keep stress away from your joints.
6. Dancing
• Benefits: Dance like nobody's watching! Elevate your heart health, fine-tune coordination, find your balance groove, and let those flexible moves chase stress away.
7. High-Intensity Interval Training (HIIT)
• Benefits: HIIT the turbo button! Sprint through short bursts of intense exercise, catch your breath in quick rests, and watch the calories melt away, your cardiovascular fitness skyrocket and your body responds better to insulin.
8. Rowing
• Benefits: Row, row, row your boat! It's a full-body power workout that fortifies your back, legs, and arms while gifting you posture perfection and being gentle on your joints.
9. Stair Climbing
• Benefits: Step up your game! Target those leg muscles, elevate your cardiovascular fitness, and build a stronger lower body. Bonus: It's a workout you can find right in most buildings.
10. Aerobics
• Benefits: Groove it out! Aerobic classes are all about cardio endurance, boosted coordination, and a healthy dose of muscle toning. Plus, they're a blast to do with a group!
11. Boxing
• Benefits: Pack a punch! Elevate your cardiovascular fitness, sharpen your agility, get your coordination on point, and let out some steam to wave goodbye to stress and frustration.
12. Hiking
• Benefits: Nature's cardio! Hike your way to a stronger heart, a more peaceful mind, and a deeper connection with the great outdoors, all while leaving stress behind.

Remember to pick cardio exercises that fit your style and fitness level and keep things fresh by mixing up your routine. Your heart, lungs and overall health will thank you for it!"