Fun Fitness Challenges

At one point or another I have tried to play the guitar, learn French, learn Spanish, learn chess, learn to swim, learn to write HTML and learn how to invest. I use to be someone who use to get distracted by trying to do lots of different things. I have tried to do A LOT of things.

However, I got into personal training because I realised I was really good at a few things; I was athletic, loved science and loved working with people.

There is still a part of me that just wants to learn everything. However, now I have a focus and an excuse to learn everything to do with fitness, health and movement.

So, for next few years, I will be undertaking different “fitness challenges” or projects. These will be things that interest me and will allow me to get a better understanding of a wider range of fitness, nutrition, movement, strength and other health components.

One of the biggest reason I like to learn new things all the time is because it keep me humble. Falling on your head after trying to launch yourself into a wall handstand is definitely brings you down to earth with a mahoosive bump! They also allow me to experience all training modalities and add to my repertoire so I can keep my training sessions interesting and engaging. It’s all about firsthand experience.

So What Are Your Challenges Going to Be

Anything and everything that interest me. Anything and everything that interests you.

  •  Swimming – In still don’t know how to swim
  • Handstand – I am working on this at the moment
  • Dead lift, bench, squats (The BIG 3 Lifts)
  • Fitness Photo Shoot  – Vanity, vanity. Everything is Vanity.
  • Kettlebell Movements
  • Running – 4 minute mile and half marathon
  • 30 pull-ups in one go
  • Pushups in 2 minutes
  • Broad jump (jumping very far), Depth jump (jumping very high)

Any more suggestions then leave them in the comments section below!

The first 3 I’m going to do are (drum roll please!)….

Photo Shoot

Goal – By the end of March I am going to have a little fitness photo shoot (think more fitness model rather that Brad Pitt in a perfume ad).

Why – I also want to show the difference between looking and feeling good and looking good but feeling awful, which most models feel like when they ready for a photo shoot.

This is what I look like at the moment.

Any excuse to get my top off.

Any excuse to get my top off.

I am also entering a competition on It’s a 12 week transformation challenge to see how well you have trained and eaten in that time.

Bench press

Goal -To be able to bench press over 120kg (1.5 times my Body weight). I can bench press about 105kg at the moment, which isn’t to shabby.


Why – I have never done much work with this exercise, even though it’s usually the first question a guy in a gym asks you  after you’ve told them you work out.


Goal – to hold a freestanding handstand for at least 10 seconds.

Why -doing it for 3 months already. And I think it will take another 6 months.  I am able to do a headstand and frog stand (doesn’t look very good though). Being able to do a handstand is a very good indication of good shoulder strength and mobility as well.

If you would like to join me on my journeys, make sure to join my Facebook Page to keep up to date with my journey and find out how I achieve my different goals.

If you do have challenges that you would like me to do then please let me know in the comments section below.

The K.I.S.S Diet (Keep it Simple Stupid!)

Everyone knows that Maccy D’s or Burger King are not great places to get a meal. But people don’t buy fast food because of the nutritional content. I’m pretty sure it’s the opposite. They see it as a naughty and indulgent food that is usually off-limits. To be honest, it also tastes good, in an odd sort of way. The greasy, salty-sweetness of everything in fast food is engineered to make our brain enjoy it. This careful consideration of ingredients creates foods we refer to as hyper-palatable, and makes us crave it. (If you would like to read more about hyper-palatable foods and how your body reacts to them  read this article)

But that’s not all. Fast food is great because it’s simple. It feels like the path of least resistance to getting food in your mouth. We as human beings try to avoid everything that is slightly uncomfortable and time-consuming and cooking happens to be both of these things.

Eating a healthy diet needs to be simplified and made normal-people-friendly so that you don’t have an excuse not to eat healthier. That’s why this article exists.

Recently I have had conversations with real and internet friends about dieting. With some regularity, they have explained to me how they need to set a deadline for their dieting if they are going to succeed at losing weight. And that makes sense. Having a goal gives you a drive and focus, which a lot of people lack.

The problem, however, is that most people will binge eat just before starting dieting and also after they’ve finished. This type of yo-yo dieting does not agree with our bodies. Doing so can actually slow down metabolism, making it harder for you to maintain a healthy weight in the coming years. A slow and steady approach increases the chances of long-term success.

Easy Habits for Weight Management

However, it’d be quite hard to provide a complete solution without force feeding you 100’s of articles and giving you access to a nutritionist, personal trainer and psychologist. Ain’t nobody got time for that!

She only speaks the Truth!

So…when you finally feel like dieting again, don’t. Just pick up good nutrition habits. Pick one of the goals below and stick to it for a 4-6 weeks and see what results you get. Make sure to monitor your energy levels, skin complexion, stress levels etc. All these things are linked to your diet.

Choose the easiest one, or the one you think you’re up to. Once you’ve mastered it, move to another one. The aim is to make these tips grow into habits in your life. These are not just easy tips to help weight loss. These are easy dieting habits that can help you manage your long-term health and weight.


1. Drinking only water and black coffee/tea (No smoothies, not juice).

Little changes like this can really make a dent in the calories you consume every day. Even though juices and smoothies seem healthy, when consumed by themselves, the high sugar and low fibre content causes blood sugar levels to rise quickly, which inevitably leads to a big fall and a lull in energy.  Also, this will keep you hydrated and in tip-top shape!


2. Walking at least 15 minutes every day.

A low impact activity like walking is important in burning a few calories. When you walk, the body uses fat stores as its main source of energy, which his good news for all! Walking (or any movement for that matter) is the opposite to sitting down, which too many of us spend most of our day doing. Walking keeps your body in balance and its ability to move efficiently.

3. Drinking at least 300 ml of water before dinner.

Some people are so chronically dehydrated they confuse the body’s signals for thirst with the hunger signal. If you’re a person who doesn’t drink water at all and is constantly dehydrated, or feels hungry a lot of the time, this is one to try. Also, drinking water will make sure you feel fuller prompting you to eat less.

4. Drinking alcohol only 1 day a week.

Alcohol has so many calories its quiet scary. There are about 160 calories in a 175 ml glass of wine. That by itself is not a lot. However, 2 of those down your gullet 5 days a week comes to 1600 calories extra each week, just from your cheeky night in. And it doesn’t help that alcohol impairs your judgment, making a kebab look a little more appetising!

5. Eat protein with every meal and snack you have.

Protein has a higher metabolic cost to your body, meaning that it burns calories just to be digested. It is also very satiating, so you feel fuller after eating fewer calories. You can overdo it with meat though, as it can have a high fat content and is, more often than not, usually slathered in sugar-laden sauces, so be sensible about that. Other protein sources include fish, nuts, eggs, peas, soya.

6. Eat fistful of veg twice a day

Have you ever seen how much lettuce you have to eat in comparison to a doughnut to ingest 200 calories? Check this link out and I’ll be waiting for you here. Seen it? I don’t think I need to elaborate this point anymore!

7. Take a multi-vitamin and fish oil/omega 3 tablets everyday

This is the easiest to do, because there isn’t much thought to it. It most likely won’t make much difference in your weight, but a lot of us are deficient in so many essential minerals and vitamins, this can make a massive difference to your overall health. The omega 3 is to help decrease insulin resistance. Why is that a good thing? Read about the signs and symptoms of insulin resistance, then YOU can tell me why it’s something you don’t want to be.

8. Eat one of these “super-foods” everyday.

These foods are great because they have a high amount of nutrients for the amount of calories they have. That’s not to say that they are low in calories, so don’t go all gung-ho on them! Try and pick 4 or 5 of these, and then eat on of them every day and see what it does for your health (Superfoods PDF).


It’s All About You!

Make this personal. If you’re going to finally help yourself, then you’re going to have to learn to take advice and apply it to your unique self.

Hello and Welcome to Dingis Fitness

Hello new and awesome readers!

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My name is Malachi and I run a fitness business called Dingis Fitness. This is the first of many articles in my mission to help those new to fitness find their feet on their exercise adventure.

Stereotypical Fitness Shot. Crossed arms and cheesy smile. Check!

Stereotypical Fitness Shot. Crossed arms and cheesy smile. Check!

I’m here to make fitness fun and accessible as possible. I’ve even been writing an e-book to help ease any apprehensions you may have about going to the gym (but more on that later).

There have been countless times when I have read fitness articles raving about that “one food that’s ruining your health”, or “why you should never eat gluten”. Balderdash I say! I believe that we should eat healthy and exercise, because it allows us to live life to the fullest. However much you want to change your exercise or eating habits, it should be your own decision. You shouldn’t have to be scared or coerced into it.

I’m pretty sure I will be writing simple, actionable posts on nutrition, fitness, and health habits. But what do I know!? I want to help YOU! So if you can check the poll below out and pick which topics you would like to know more about, that’d be swell.

[polldaddy poll=8542627]


Also, check me out on the Dingis Fitness Facebook Page, where I will update you on my fitness projects that will range from attempting to be a fitness model, to trying to learn how to handstand. Check ’em out here!

The Idiot’s Guide to Surviving the Gym

Now my guess is that you have some interest in not only being healthier, but also looking and feeling better, right? But you might be a little anxious about starting to exercise, change your diet or go to the gym. But remember,

If something both excites and scares you, it’s definitely worth doing.

But you didn’t come for motivational quotes and speeches.  They are everywhere on the Internet. You need someone to actually help you make the transition a little bit easier. And that is why I wrote my eBook, The Idiot’s Guide to Surviving the Gym.

The eBook is all about trying to get all the novices that flood the gym in January and February to be still standing by the time summer comes round. I’ll teach you what to eat to maximise results, how to choose the right personal trainer, what type of exercises you should do in the gym and much more!

Below is a little snippet of what is on this awesome eBook.

My 2 biggest tips for surviving the gym?

Make It fun

You would have thought that I might say something about what to do the gym, how to set goals and what not. But unlike an athlete where there fitness is linked to their livelihood, if you don’t find exercising fun and doable, you’re chances of succeeding are quite slim. There are so many things like watching TV and eating junk food that you would rather do.

Sure have a goal. but make sure it is something you’re going enjoy getting there, not just the destination of that journey you choose.

Make It a Habit

Sometimes the gym is not fun. There are other things you would rather do. However, you success is determined by your consistency, not intensity. Willpower is a limited resource we have. The more decision we can make on autopilot, the easier it will be to keep to our fitness goals.

If you would like to know, click here to go into these in a lot more detail in my eBook, which you can download here!

Not everyone who go to the gym in fit…

There will be other struggling, worse off than you, better than , you. That is life. You can be inspired that you’re better than some, and ask for help from those who have done it before. Fitness consultant s at gyms are usually eager to help as the regulars all think they know what they are doing!

But why are you still reading the post. My eBook will give you all this and more!