https://www.aiaiba-namibia.com/blog/2024-11-19T00:00:00+02:00Ai Aiba Lodgeinfo@aiaiba-namibia.comCopyright (c) 2026, Ai Aiba Lodge2024-11-19T00:00:00+02:00https://www.aiaiba-namibia.com/blog/post/this-month-from-gen-your-fitness-and-wellness-co-3/

<p><em><strong>I was so incredibly blessed to have the amazing opportunity to ride at Ai Aiba several weeks ago, and let me tell you, what a fantastic ball it was… I had an absolute blast… The guides were not only friendly but also exceptionally helpful, and they were genuinely eager to learn a few skills as we navigated along the route… So, at Ai Aiba, what every rider really needs to keep in mind is the importance of using an EBIKE… lol… they’re truly the best! I absolutely loved that I didn’t have to struggle through some of those heavy sand patches, and yet I still managed to enjoy a proper ride… With that said though, let’s dive into our first helpful tip for this blog…</strong></em></p> <p><strong>Tip 1… WHEREYOU LOOK, THERE YOU GO</strong>…</p> <p>There is this specific riverbed that can be quite tricky, and we found that it presented a real challenge even for the experienced tour guides. So, what we did was practice that challenging section again and again… Every time the guys got stuck, it was mainly because they focused their gaze down at the rock immediately in front of them, which led them to pull their brakes, or the simply didn’t maintain a firm grip on the handlebars. This loss of control caused them to lose balance, and in turn, the looked down and just stopped pedalling.</p> <p>So what we need to do is this: as you approach a river bed that has some significant rocks and large boulders scattered throughout, it’s important to acknowledge the presence of those rocks, but even more crucial to start looking towards your exit from the riverbed. You should keep pedalling steadily. Therefore, do not hesitate; commit fully to your chosen line, keep your eyes focused up and ahead, and continue to pedal with determination.</p> <p><strong>TIP 2…</strong> As you encounter narrow boulders and tight corners, be prepared for the fact that there will be plenty of massive boulders to manoeuvre around, alongside those very tight little corners that require careful navigation. Remember, where you look is where you will ultimately go. If you fix your gaze straight into the corner instead of out of it, you will most likely end up pulling the brakes, which can lead to getting stuck since you won't be flowing through as you should. Personally, I find that riding through corners is a lot like practicing deep breathing; it consists of a deep breath in and an exhale out, much like how a corner flows. It's essential to maintain a smooth rhythm. Also, keep an eye on your fingers and the way you grip the handlebars. Avoid having a death grip that could tense you up, and instead, aim for a lighter touch with gentle fingers on the brakes, keeping everything fluid and controlled.</p> <p> </p> <p>I encouraged the dedicated tour guides and Lindy to truly focus on overall fitness and effective strength training. This doesn't always have to be limited to just the bike; incorporating some solid strength exercises and light running can really enhance overall performance. Taking care of the body with basic core workouts and essential strength routines not only makes biking more enjoyable but also significantly improves effectiveness on the bike in the long run. and over all mentally and just a well being …</p> <p>So, we did a series of kettle bell swings, goblet squats, push ups, and Russian twists, and then we went for a refreshing 4-minute run. In the final minute of that run, we really upped the pace to challenge ourselves and then we repeated the entire sequence three times. It was a solid workout, and we felt absolutely fantastic and accomplished afterward. What I absolutely loved about my trip to Ai Aiba was the food as well; oh, it was so yummy and truly a delightful treat! Of course, I couldn't resist enjoying a good glass of wine, too. Once again, we were blessed because the portions were just right, and the service was simply amazing. I genuinely feel that the two wonderful days filled with riding, eating delicious food, and savouring some wine was all about achieving balance. We didn’t overindulge at all, and even when there was an extra treat, we compensated nicely with our riding and gym workouts.<br />So, as we approach the wonderful month of December, my heartfelt encouragement to all those gearing up for the festive holidays is to truly enjoy that priceless family time together, savour the delicious foods and delightful treats that come with the season. However, if you're unable to pack your bike for the trip, then don’t forget to bring along your walking shoes instead! You can easily do some practical exercises with your family, even while enjoying the holiday spirit. I genuinely believe that we need to embrace the joy of our holidays, but just imagine how much more enjoyable it can be if you manage to maintain a little bit of overall fitness. This can be accomplished by incorporating some simple workouts that won’t steal away much time from your trip. Therefore, my encouragement would be to plan 2-3 little exercise routines that you can do together with your family. That way, when you indulge in those tempting Christmas cookies, you can do so with a clear conscience and enjoy every bite!</p> <p>Here’s my little tip for making the most of the Christmas holidays while keeping active… Start with .5 to 10 burpees, followed by 10 to 20 energetic air squat jumps to really get the blood flowing. After that, include 10 to 20 push-ups to build strength. Then, do 10 one-legged good mornings on each leg to engage your core and improve balance. Next up, aim for 30 sit-ups to strengthen those abs, followed by 30 oblique dips to work your sides. Don’t forget to complete 20 plank position dips, with 20 dips on each side, focusing on those hips. Finally, finish with a 5-minute combination of walking and running, and remember to repeat this whole circuit 3 to 5 times for a challenging yet manageable workout. It’s super important to remember that you don’t need hours of training while on holiday; even a quick 10 minutes can make a difference! To wrap this up, my word of encouragement is to try to be the light in someone else's life this December, spreading warmth and joy wherever you go…</p> <p><strong>About Genevieve Weber:</strong> Among her many other achievements, Gen is a previous MTB Age Group World and African Champ, a busy Mom to two teenagers, and an accredited Coach with Training Peaks. She offers private skills and coaching lessons, and designs programs tailormade to her clients’ requirements. She can be contacted directly on: g123_w@icloud.com</p> <p>Exciting news: you can also check out Gen’s new website https://www.excellent-behaviour.com/ for more tips and info.</p>

Copyright (c) 2024, Ai Aiba Lodge2024-10-08T00:00:00+02:00https://www.aiaiba-namibia.com/blog/post/this-month-from-gen-your-fitness-and-wellness-co-2/

<p><strong>Quick Tip for Allergies</strong></p> <p>With dust and pollen in the air, managing allergies can feel like a full-time job. Here are some tips to help:</p> <p>- Shower immediately after exercising to rinse off allergens</p> <p>- Use Steri Mar, a salt water spray, to flush out pollens and dirt from your nose</p> <p>- Be mindful of pets bringing allergens indoors, especially if they sleep on your bed</p> <p><strong>Nutrition</strong></p> <p>Despite our best intentions, maintaining a consistent eating routine can be challenging. If you don't prep meals in advance, it's easy to grab whatever's nearby and eat at irregular times. Here's a tip for better nutrition:</p> <p>- Prepare meal plans for the week ahead</p> <p>- Know exactly what you'll eat for breakfast, lunch, and dinner</p> <p>- Try to eat at consistent times each day</p> <p>- If you're struggling, don't hesitate to consult a nutritionist or dietician for structured guidance</p> <p><strong>Fitness</strong></p> <p>When juggling family and work stress, finding energy to train can feel daunting. Here are some strategies to help:</p> <p>1. Change your mindset: Practice gratitude to lift yourself out of negative attitudes</p> <p>2. Don't procrastinate: Prepare and commit to your goals, perhaps planning your weekly challenges on Sunday evenings</p> <p>Try this quick 10-15 minute routine, aiming for every day or every 2-3 days:</p> <p>- Kettlebell swings</p> <p>- Goblet squats</p> <p>- Push-ups</p> <p>- Static lunges</p> <p>- Calf raises</p> <p>- One-legged good mornings</p> <p>- Sit-ups</p> <p>- Heel-to-toe taps</p> <p>If time and energy allow, add a 2km run. For an extra challenge, incorporate intervals: 3x4 minutes of 20 seconds at a sustainable pace, followed by 40 seconds jogging and 1-minute walking recovery.</p> <p><strong>Cycling Tips</strong></p> <p>1. Know your shock pressure (front and rear suspension) and tire pressure. These can significantly impact your ride, especially when carrying extra weight like water bottles or a hydration pack.</p> <p>2. Balance intense rides with Zone 2 training to avoid burnout. Aim for at least two comfortable Zone 2 rides per week.</p> <p>3. Consider getting a VO2 max or threshold test for personalized training zones. Places like MSL (Mannies Sports Lab) can assist with this.</p> <p><strong>Sample Workouts:</strong></p> <p>1. Threshold efforts:</p> <p>   - 30-minute warm-up with high cadence drills</p> <p>   - 5-10 minute efforts at threshold, pushing above threshold in the last minute</p> <p>   - 3-5 minute recoveries between efforts</p> <p>   - Aim for 3-6 repeats</p> <p>2. High-intensity intervals:</p> <p>   - 40/20 flyers: 40 seconds max effort, 20 seconds rest, repeated for 5 minutes</p> <p>   - Complete 3-6 sets</p> <p>   - Alternatively, try 1-minute max efforts</p> <p><strong>Strength Training</strong></p> <p>Kettlebell exercises are quick, effective, and great for stability and engaging multiple muscle groups:</p> <p>1. Kettlebell swings: 3 sets of 20 swings</p> <p>2. Goblet squats: Great for mountain bikers, engages the core</p> <p>3. One-legged good mornings: Alternate arms, focus on balance and stabilization</p> <p>Remember, as coaches and athletes, we're all on this journey together, learning and growing side by side. None of us is perfect, but we can support and inspire each other towards the best outcomes.</p> <p><em>To close, let's reflect on this thought: Time is incredibly short and precious; it's how we choose to use it that truly matters in our day-to-day lives.</em></p> <p> <strong>About Genevieve Weber:</strong> Among her many other achievements, Gen is a previous MTB Age Group World and African Champ, a busy Mom to two teenagers, and an accredited Coach with Training Peaks. She offers private skills and coaching lessons, and designs programs tailormade to her clients’ requirements. She can be contacted directly on: g123_w@icloud.com</p> <p><br /><strong>Exciting news</strong>: you can also check out Gen’s new website <a href="https://www.excellent-behaviour.com/">www.excellent-behaviour.com/</a> for more tips and info.</p>

Copyright (c) 2024, Ai Aiba Lodge2024-08-22T00:00:00+02:00https://www.aiaiba-namibia.com/blog/post/this-month-from-gen-your-fitness-and-wellness-coac/

<p><strong>FITNESS...</strong> So as we prepare for Ride The Erongos which, as you know, is geared towards the more social-rider, a extra kilo or two can make quite a big difference when wanting to ride a climb …and this is not just about the weight, but about how you feel overall… one doesn’t even have to lose weight, but gain some muscle mass which is healthier and more sustainable in the long run.</p> <p>TIP 1: challenge yourself to get up 30 minutes earlier, go for an early morning walk or run, take the family with before school, or go with a buddy, or just by yourself - there is something so beautiful about getting up early and seeing that sun rise… it’s good for the mind and soul , and will do wonders for your mood too!</p> <p>Another little bit of advice… don’t underestimate the power of 10 minutes of exercise.. </p> <p>Even a 10 minute walk outside can make a huge difference… we sometimes think, why should I even go for a lousy little walk, or why should I do these few lunges/ sit ups / push ups.. well, trust you me, it just boosts energy levels, creates happy hormones, and boosts the metabolism.</p> <p>TIP 2; as the sun is setting a little later, one can now sneak in a early evening ride... even if you have had a crazy crazy day, just get on your bike and head out for a nice 60 minute spin, maybe in your neighbourhood, or head to the trails...this will also help with shedding that extra kilo or two without even thinking… </p> <p>TIP 3: PLAN AHEAD, if the kids have sport, or if you have a day full of meetings, plan your rides the week before... and the night before pack your bag, prepare your bottles, make sure the bike is sorted and the chain is lubed and the tires are pumped and have sealant… </p> <p> Also this will help prepare your mind...</p> <p>When we fail to prepare, we suffer the consequences...  </p> <p> </p> <p><strong> NUTRITION:</strong> so again, this is all about preparation, and consistency… creating a good healthy balance and some routine. With summer picking up, the appetite should naturally decrease a notch...   so one needs to look at upping the fluid intake... especially during training... drink lots of water and stay hydrated...</p> <p>I find that in Summer time, I lose quite a lot of sodium from all the sweating, so consider upping your magnesium supplements, and also sodium..  </p> <p>So here is my TIP 1:</p> <p>Slow Mag and Electro Boost/ Rehydrate/ Drip Drop all great products, especially after a sweaty workout.</p> <p>TIP 2: look at eating lighter meals in the evening, and avoid late night snacking... we as a family try eat at about 6pm and we try have a balanced healthy meal, with some grilled fish or chicken, or a lekker piece of game fillet...with a big green salad ,( broccoli and baby spinach) and if we have a big ride the next day, we will add some good clean carbs, like potatoes, sushi rice or sweet potatoes and butternut... </p> <p>And, of course, sometimes we will also have a nice glass of wine with our dinner…because its all about balance… </p> <p>TIP 3: Try to avoid deep fried foods... and all the extras... if you really enjoy fried foods, try limit that to once a week , and also try and avoid sugary drinks in the week. If you have some intense hard sessions, then sugar is welcome for that session, but within moderation and keeping the carb count to what your body requires..  </p> <p> </p> <p>So now lets head off to some <strong>TRAINING AND SKILLS: </strong></p> <p> I still haven’t managed to get the lodge again for our little video clips and pics, but what I can assure you of, is that one will need to learn and look at how to ride through sand... there is nothing worse when there is a rider in front of you and they brake in the sand and next thing you know, you’re all building sand castles 😂 ... </p> <p>TIP 1: don’t brake in the sand, keep looking ahead, change the gears so you not in a super heavy gear, keep looking ahead and keep peddling... try and not have a death grip on the handlebars…</p> <p>TIP 2: in the week for the evening ride … maybe head to your local trails and find a section that you can do a few repeats on.. preferably a little climb that has some rocky elements, and where you can head back down again…</p> <p>Anything from a 1 min to 5-7min climb… </p> <p>The focus is to challenge yourself to ride the rocky terrain going up…  when riding the climb, try and focus again on where you are looking … and not having the fingers on the brakes as your climb… </p> <p>Gearing, play with the gears, try one climb where you are at low gear, low cadence, like 50-60rpm.. </p> <p>Then the next effort, try at a higher cadence… </p> <p>TIP 3: descending… our favourite … nothing better than knowing that after a climb, comes the fun part… </p> <p>But in order to enjoy the fun part, your need to practice your skills, so one can feel confident when descending… </p> <p>Please remember: no locked out/ straight arms… you are looking for trouble… have a slight bend in the elbow, and your bum slightly behind the saddle, pushing your heels down slightly… AND LOOK AHEAD… where you look, there your go… </p> <p> </p> <p>On that note… </p> <p>For our positive and wise quote for the month… something to think about, chew on, keep a sticky note as a reminder…</p> <p><strong>GRATITUDE…</strong>stop for a moment and focus on the good. There is so much to be grateful for… one just needs to train yourself to see those gifts every day… </p> <p> </p> <p>About Genevieve Weber: Among her many other achievements, Gen is a previous MTB Age Group World and African Champ, a busy Mom to two  teenagers, and an accredited Coach with Training Peaks. She offers private skills and coaching lessons, and designs programs tailormade to her clients’ requirements. She can be contacted directly on: g123_w@icloud.com</p>

Copyright (c) 2024, Ai Aiba Lodge2024-07-30T00:00:00+02:00Genevieve Weberhttps://www.aiaiba-namibia.com/blog/post/this-month-from-gen/

<p>Now, for Ride the Erongos (RTEs), the “whys” may be a bit different to just the usual fitness goals: it could be for the beautiful scenery with the opportunity to see wildlife while riding, the fun atmosphere, the awesome food and good wine (included 😉), or just to kickback under the stars on Saturday night and enjoy the tunes of The Ells....</p> <p>Be that all as it may – if you would also like to enjoy the event and the trails...there may be a bit of work to be done.</p> <p>About 2 weeks ago, I rode some of the RTE trails with Roger, and it was just beautiful... I loved the granite rocks, and the little twisty corners; the best was the gradual climb before we descended the switchbacks down Peter Pan... which for me was just pure bliss.</p> <p>And this all leads me to my next point...</p> <p> </p> <p><strong>FITNESS...</strong></p> <p>As we all know, RTEs is geared towards the "fun social rider" ...but, but... if you would like to enjoy this event I would suggest a few tips to follow, so you don’t have to walk the granite rocks and you can enjoy the downhills and ride the climbs with ease.</p> <p><strong>Tip 1:</strong></p> <p>Challenge yourself to ride at least 3 times per week... Maybe 1 indoor session while we are still coming out of the winter... it is cold out there after all...and then 2 rides with some buddies that can keep you accountable... </p> <p>If you don’t have anyone to ride with, a neighbourhood ride will also suffice... and if you struggle to motivate yourself,  consider entering an event that will force you to get out of your comfort zone...</p> <p><strong>Tip 2:</strong></p> <p>If you are based in Windhoek/ Swakopmund/ somewhere with a gym, check out your local Spin Studio. These usually have a great vibe with great people and you will definitely build fitness for RTEs, while having fun at the same time..</p> <p><strong>Tip 3:</strong></p> <p>Try and do some strength training at least once a week. It’s brilliant for us peeps that are getting older, and will seriously improve your balance on the bike. Again, if you not much of a gym person, commit to a friend or to a group, to get yourself going...</p> <p> </p> <p><strong>NUTRITION... </strong></p> <p>So I am no dietician, nor a nutritionist for that matter... but since the age of 13 years I have seen a dietician and/ or nutritionist as I raced professionally as a jockey. I had to watch my food from a young age... the good and the bad, the healthy and unhealthy...I learnt a lot of no's... and then after my accident, I learnt to let go a little and started to find some balance in my life.</p> <p>I am a pure Foodie... I soooooo enjoy my food, and a good glass of red wine... but I have also come to learn about balance..... if I eat too much, I try counter balance it with some good exercise.….calories in, calories out...  If I train really hard, I reward myself, if I am not training too hard, I try and make a few cuts in my diet. A diet, by the way, is just another word for eating right and with some good balance.</p> <p>Anyway, we have a few more blogs to chat about food and wine, but my tips for nutrition and health are:</p> <p><strong>Tip 1:</strong></p> <p>Live life, make the right choices when not training, try not to overindulge daily, but if you love food (like me)- keep that for a treat once a week. Give yourself permission to eat things that make you happy (guilt-free!) - with moderation and balance there is always room for food you love... (that is why we cycle and run)</p> <p><strong>Tip 2:</strong></p> <p>Eat the food that is medicine for your body; simple meals with wholesome ingredients – avoid overprocessed foods as much as possible</p> <p><strong>Tip 3:</strong></p> <p>Remember you don’t have to eat less, you just need to eat right... </p> <p><strong>Tip 4:</strong></p> <p>Never underestimate the value of drinking water daily – it helps maintain the balance of body fluids and provides numerous other benefits too </p> <p> </p> <p><strong>SKILLS...</strong></p> <p>We will get the pics and videos for the next blogs coming up, so everyone can get an idea of what to expect and then, in preparation, can practice some skills on your front door step... </p> <p>But here is tip 1 for skills... </p> <p>Where you look, there you go.... !</p> <p>Cornering is such a basic skill, and at RTEs you will get lots and lots of corners and some loose sand...</p> <p>So if you can, even in your driveway, practice figures of 8... and try and focus on when you’re hitting the corner, to try and look up and around at the exit of the corner. Also practice rotating legs while cornering... so left corner, left leg up, right corner, right leg up. Remember not to have a death grip on the handle bars... cornering needs to feel like a person gently playing the piano, there needs to be a beautiful rhythm... </p> <p>So for now.. let’s get out there and start practicing the above...</p> <p>Above all, remember that consistency is absolute key....small changes add up and over time you will see the results. We’ve got this!</p> <p> </p> <p><em><strong>About Genevieve Weber:</strong> Among her many other achievements, Gen is a previous MTB Age Group World and African Champ, a busy Mom to two teenagers, and an accredited Coach with Training Peaks. She offers private skills and coaching lessons, and designs programs tailormade to her clients’ requirements. She can be contacted directly on:  g123_w@icloud.com </em></p>

Copyright (c) 2024, Ai Aiba Lodge2024-07-18T00:00:00+02:00https://www.aiaiba-namibia.com/blog/post/genevieve-weber-introduction/

<p>Gen’s numerous sporting achievements are testimony to her suitability for this role: Starting her career in horse racing, Gen made history as South Africa’s first female jockey and rode in prestigious races such as the J&amp;B Met. Unfortunately, her career took an unexpected turn when she suffered a serious injury – a fall that broke her neck. Despite this serious setback, Gen’s resilience led her to a new passion: mountain biking.</p> <p>Fast forward to today, and Gen has become a force to be reckoned with in the world of cross-country mountain biking (XC). She has been crowned twice as the XC MTB Age Group World Champion, twice as the XC MTB Age Group African Champion, has come 1st in the “Wines to Whales” Master category, 1st in the “Absa Cape Epic” Mix Team category and has had wins/ podium finishers in the well-known Namibian Desert Dash and numerous other races.</p> <p>In addition, Gen is a busy mother of two teenagers, and a Coach accredited with Training Peaks.</p> <p>We’re already exhausted just reading all of this...</p> <p>Genevieve will be sharing some of her great knowledge and insight with us, as we count down the time to Ride the Erongos 2025! Keep an eye on our social media pages and on our website for her monthly blog packed full of fitness tips; ranging from MTB skills training, to nutrition, to mental health &amp; strength...all with the overall goal of living a healthy, balanced lifestyle and remembering to have fun while out there on your MTB.</p> <p>Gen: thank you for taking on this journey with us!</p>

Copyright (c) 2024, Ai Aiba Lodge