Fitness: So Long, Stay Strong

By Kara Wutzke, August 16, 2016

0 0

Well, the time has come for me to hang up my That’s PRD writing hat. I’ve been doing this column for over a year, and I’ve thoroughly enjoyed being a voice for health and fitness in our community.

As part of my farewell, I’d like to leave you with my favorite food tips:

  1. Do not drink your calories. Most fruit juices that we see on the shelves are laden with sugar, natural or not, and you lose a lot of the fiber from the original fruit. Have a glass of water and a piece of fruit instead.

  2. Drink so much water. I say ‘so much’ because that’s how you’ll feel at first – but only because you’re not used to it. Water flushes toxins from the body, clears the skin, promotes fat loss and helps your immune system. WATER WATER WATER!

  3. Cut out processed crap. You don’t need it. Period. Neither do your kids.

  4. Make your own sauce and dressings for salads, meats, veggies, everything. A quick example is a lemon, garlic, olive oil and mustard dressing which takes a couple of minutes to make and doesn’t wreck your dinner with extra sugary, salty calories.

For my last hurrah, I must give huge kudos to all those who participated in last season’s 10-week K2Fit Fitness Challenge. The total weight lost was a whopping 388 kilograms (854 pounds)! That’s crazy good! Our Fat Loss winner Britta lost an amazing 15 kilograms (33 pounds) and David lost 16 kilograms (35 pounds). The amount of muscle gained in our Toned Up category was incredible as well. 

Every challenge the PRD is getting fitter and healthier. People commit to making their lifestyles healthier, and it just shows what kind of results you can see when you put your mind to it. If you’ve been going through the motions, ‘exercising’ and ‘eating right,’ but not seeing results, then it’s time to really assess whether your daily habits are setting you up for success. 

You don’t have to choose the K2Fit Challenge, although I’d love everyone to get involved in September. But I recommend you choose a healthy program that has shown proven results. Ten weeks. That’s not even 20 percent of your year. Turn your head on, switch it into high gear, make the change that will help you see everlasting results. Your health, your body, your mind, your family, your activity level, everything will benefit from you being your healthiest and happiest self.

A big thanks to you for reading and I hope we connect another way in the near future. 

Be healthy, be fit, be strong!

Kara Wutzke is a fitness trainer who offers boot camps and individual classes in Guangzhou, as well as running the K2Fit Challenge, a 10-week guided fitness competition for those who want to tone up or slim down. She can be contacted by emailing or through WeChat ID: KaraK2Fit

more news

May Yoga & Fitness Retreat in Sanya with Compassionate Team at K2Fit

Join K2Fit for an all inclusive fitness retreat in Sanya for May Holiday.

Race to the Finish: Shanghai Athletes' Insane Running Challenge

A group of friends and fitness fanatics created a running challenge that increased by 10 kilometers every month.

Meet Your Workout Goals with This Awesome Fitness Tracker

If you still haven't done much about that New Year's resoultion to get in shape, get moving with a fitness tracker.

This Organic Rice Drink is a Healthy & Tasty Alternative to Milk

Are you looking for an alternative to dairy milk and soy? Then look no further than Vitariz organic rice drink.

This Healthy Non-Dairy Oat Milk is On Sale Right Now

Looking for a healthy alternative to milk? Look no further than Oatly Oat Drink, on sale right now.

4 Healthy Snack Ideas

Get your snack on worry-free with these quality snacks.

Need a Guilt-Free Snack? These Healthy Cookies Are On Sale Now!

There's no such thing as too many cookies! Treat yo self to these delicious snacks, one sale right now.

0 User Comments

In Case You Missed It…

We're on WeChat!

Scan our QR Code at right or follow us at ThatsShenzhen for events, guides, giveaways and much more!

7 Days in Shenzhen With

Weekly updates to your email inbox every Wednesday


Download previous issues

Never miss an issue of That's !

Visit the archives