Noordheuwel’s wellness coach, Mario Papadopoullos, gives a few practical tips on what it will take to get you looking a little more like a soccer star.

The Soccer World Cup is upon us, and in just a couple of days, our entire country will embrace one of the biggest global spectacles on home soil.
Super fit, lean, explosive individuals will arrive — with physiques that women wished their men had and the very same physiques that many men still aim to achieve.
Unfortunately, there is not enough time to turn you into a professional football star. However, we can get you to resemble one at the very least, so that when you put on your Bafana Bafana jersey and a pretty lady asks you which position you play, you can convincingly say ‘defender’ (if you are in a relationship) and ‘goal keeper’ (if you are single).
Being healthy, looking good and feeling great is easier than it seems, and at least it’s good to know that all you need is 25 minutes of exercise five to six times a week within a healthy lifestyle for it all to be possible.

Here are my simple principles to look good and feel great:
1. Don’t eat processed foods (One cheat meal a week).
2. Up your water intake to 2 - 2 1/2 litres per day.
3. Get 25 minutes of functional exercise five times a week — do a form of exercise you enjoy. (One day body conditioning and one day cardio. The fitter and stronger you get, up the intensity.)
By applying these principles to his lifestyle, one of my clients lost 14 kilograms in just 30 days. If he can get such amazing results, so can you.
In principle, becoming healthier is simple — do less of what is bad for you and more of what is good for you.
Before we get started, let’s get an idea of your current health status –
* If you are able to effortlessly take a full breath;
* If you don’t feel bloated after a meal;
* If you get up in the morning and feel refreshed;
* If you seldom suffer from headaches and forgetfulness;
* If you don’t breathe heavily after exertion –
If all of the above apply to you, then you seem pretty healthy; and if it don’t, no problem, just take it easy.

Try this simple exercise:
Sit in a chair and put your one hand against the other in a prayer position, with your fingers pointing forward and wrists about 40cm from your chest. Push the one palm against the other, if it’s too easy press harder — hold this for 20 seconds. (If you are not breaking a sweat after 20 seconds, it’s because you are not pushing hard enough.)
In principle, that is what the next three exercises are about. It is never easy, and your entire body should work for 20 seconds every time.
Do this routine every day and mix it up with cardio and a healthier lifestyle and you’ll be amazed at the results.

1. Warm up:
Sit is a squat position, feet shoulder width apart, lean slightly forward, stomach pulled to your spine, hands in a prayer position. Hold for 20 seconds.
Advanced: Squeeze your hands as hard as you can, sit lower and flex your legs.

2. Stand with your feet shoulder width apart, carefully lean to the right (take it easy with this one), stomach pulled to your spine, fingers touching. Hold for 20 seconds. Then do the same with the other side.
Advanced: Squeeze your hands as hard as you can.

3. Get into a push-up position, pull your stomach to your spine, lift your leg in line with your shoulders and try to bring it forward without lowering it. Hold for 20 seconds. Then do the same with the other side. Advanced: Do 15 push-ups with your one leg raised as demonstrated, and then change legs.

Be sure to consult your doctor before attempting any of these exercises.
Mario has 20 years of accumulated wellness expertise. For more info, contact him on 083 693 9299 or email This e-mail address is being protected from spambots. You need JavaScript enabled to view it