Balanced diet will give you lots of energy

Assume a push-up position. Turn to the right side and kick push the left leg through and under the body while resting your weight on the right leg and left arm. Reverse the movement and repeat to the other side. Repeat the exercise for 20 reps.

Welcome to week four in our five-part fitness challenge.

If you have been following us and doing the exercises, then well done. This week we will focus on nutrition and its value.

Personal trainer Romeo Brand said a well-balanced diet will give you all the energy you need to keep active throughout the day, and the nutrients essential for growth and repair.

This will help you stay strong and healthy and prevent diet-related illnesses.

Speaking about weight control, Romeo said eating a healthy diet that includes lots of fruit, vegetables, whole grains and a moderate amount of fats, meat and dairy can help you maintain a steady weight.

“Having a good variety of these foods every day leaves less room for foods that are high in fat and sugar, a leading cause of weight gain.”


Do 20 reps of each exercise.

Rest no longer than 10 to 15 seconds between exercises.

Rest no longer than 30 to 45 seconds between cycles.

We would like to hear from you about your fitness journey.

Send an email to or contact us via our Facebook page.