Fish cakes recipe

TILAPIA FISHCAKES  (These are sinfully good!)

Here you need to use some common sense.  I will not give precise amounts, just test it. 




Flaked all ready cooked Tilapia.  Feel free to use any white fish of preference!
ADD:
1 finely chopped onion
1 whole egg + 4 egg whites
3 tablespoons of oat flour
Season with salt, pepper and soy sauce.

Bake spoon fulls on a olive oil coated non-stick pan.  No more than 5 minutes on a side !


Absolutely delish!!

Quick post... Mock burger and sweet potato fries

Hello Friends...

I know I have been extremely M.I .A these last few weeks.  I have not given up the fight for fit, I am just fighting to finish my course. ( Fitness Coach) . Almost done! Really keen to get it over with now. 

Other than that, I am preparing for the Mondial Bodyfit Expo.  I will be representing my sponsor QNT SPORT ( http://www.qntsport.com/ ) at their stand.  Very excited about this as well. 

In the meantime, here is a recipe I did quite some time ago, and have not shared yet.  I call them my mock burgers. .... Caught quite a few people with this! haha! 

Ingredients:

2 big mushrooms
Chicken breast
One small sweet potato

To start the sweet potato fries, peel and cut sweet potato.  Drizzle olive oil over it on a oven tray.  I like to add herbs, salt and pepper.  Bake at 190deg for about 20-30minutes, or golden brown. 

For the mock burgers, take out the big mushrooms stem.  I put mine under the grill to soften up. 
Grill chicken breast ( whatever method you prefer) 

I put a small amount of fat free cottage cheese on the mushroom, before I put the grilled chicken breast on.  

Salad...well you all know how to make salad... right? 

Bon Ap!  

Fitness inspired Shepard's pie . Paleo Friendly!

Where the magic happens....

Ingredients:
Lean Beef
2 shallots chopped
As much garlic as you can handle... chopped
Fresh chopped herbs
2 big sweet potatoes
1 Tablespoon of fat free milk
2 eggs (beaten)

Sweet potato mash

Okay, all of you can cook mince.  Lightly fry your onions in coconut oil, add the garlic.  Add your lean mince and fresh herbs.  Salt and pepper to taste.

Cook sweet potatoes until soft. Add salt and pepper to taste.  Add tablespoon of milk to make it more spreadable.

I like to mix my herbs before cooking.

After pouring egg mix over the mince

Put your mince in a oven pan. Pour the eggs over the mince.  Carefully spread the sweet potato over the mince.

Bake for about 20-30minutes at 180 degrees.

This is a perfect meal containing good protein, low fat and good complex carbs.

Ready for the oven! 

Enjoy!
.... This is also a Paleo friendly dish...

Final product. VERY delish!!!! 

Goal setting!

Hello Friends ....



Failing to plan is planning to FAIL.

Who does goal setting for every year?  I prefer to not call it new years resolutions, because it just sounds like it should be broken.  Who agrees?  We will call it GOAL SETTING. 

We need goals to live a focused and well planned life.  Not going through the motions every day, but Living! Loving living! 

How do you keep your goals real? I do this thing where I stick every single thing I want to do, or I am focused on, on my fridge. Bet you would love to know what my fridge look like right? ha ha! 

So, how do we manage these goals? 

1. Make sure the goal you are working for is something you really want, not just something that sounds good.

2. A goal can not contradict any of your other goals.

3. Develop goals in the 6 areas of life:
Family and home

Financial and Career

Spiritual and Ethical

Physical and Health

Social and Cultural
Mental and Educational

4. Write your goal in the positive instead of the negative.

5. Write your goal out in complete detail.

6. By all means, make sure your goal is high enough.

7. This is the most important, write down your goals.

Take ACTION! Easy meal and training plan!

Hello friends! 

I want to wish all of you a happy and prosperous new year! May all of your goals, fitness and others come true! Be the one who MAKES them come true. Don't make goals to break them.  It feels good to know you did your best to keep them...

Let's kick off the new year with this short and simple training and meal plan. I am sure the holiday season took its toll on most of us? Now is the time to burn the excess calories!! Take action! 

Easy meal plan: 

Breakfast:
1 egg + 3 egg whites
50g oats or 1 slice whole wheat bread

Snack:
QNT SPORT METAPURE ZEROCARB PROTEIN SHAKE smoothie

Lunch:
Chicken breast
Half cup brown rice
1 cups vegetables

Snack:
2 crackers with tuna 

Dinner:
White fish
2 cups vegetables

To get the most from this meal plan I would advise to go for less starchy vegetables as well as oven grilling or steam cooking your food. 

Training:
Take your QNT SPORT RIPTEK FAT BUNER BEFORE TRAINING 
Day 1:  Legs
1.  Barbell squats  4x15
2. Travelling lunges 4x25
3. Leg press 4x15
4. Glute kickbacks 4x15
6. Jump squats 4x20
7. Standing calf raises 4x20

Day 2:  Interval training

Perform this exercise like this: Put an interval timer on 45 seconds action with 15 seconds rest. You will do the exercises in circuit.  Perform the whole circuit 4 times, taking 2 minutes rest in between each circuit. 
1. Jump lunges
2. Push ups
3. Triceps dips
4. Double leg bench jumps
5. Run stairs
6. Jumping Jacks
7. Jump squats
8. Crunches


Day 3: Arms
1.  5 minutes boxing warm up
2.  Bent over one arm rows.  4x12
3.  Lateral pull downs  4x12
4.  Assisted pull ups 3x to exhaustion
5.  Overhead triceps extensions 3x 15
6.  Lateral delt raises 3x15
7.  Alternating bicep curls 3x24
8.  Cable bicep curls 3x45 

Get QNT product here: 
http://www.qntsport.com/

Photos by Dewald Kirsten- South African Photographer.  

You can see more of his work here:

 http://www.dewaldkirsten.co.za/