Some news

Hello Friendies...

How are all of you? I do not have alot of news for you yet.  Still trying to make sense out of the chaos. :)

I have interviews coming up.  My goal, as you know is to find a job as Personal Trainer.  Tomorrow will be first meeting/discussion for  an interview.  I will have to set up a Business plan .... grrrrrr I cant say I particularly love it. Just doing what needs to be done for the moment.  I still remain positive.  I will achieve my goals.

Other than that, I have some exciting stuff happening with QNT SPORT, who will remain to be my provider of supplements.  I am very happy about this, as they really are an exceptional brand.

It feels good to be back in SA.  France has been an enriching experience, but nothing can compete with your own country, language and culture.  I particularly enjoy the sunsets every night, wine with good friends and of course everyone understanding what I say.

Will let you know when I have more news.  Its time for apartment hunting ! :)

Departure for South Africa

Hello my friends, 

I am sitting here with alot of mixed emotions tonight. Excitement, sadness, fear, uncertainty .... list goes on.  Then I actually feel ashamed for asking God for help, and then not having the faith to trust in Him.  (We do that alot right?)

 Something I read earlier ' Because the Holy Spirit knows you better than you know yourself, he'll give you exactly what you need to make this change. He's infinitely patient, so he'll let you test this secret—trusting in the Lord—in little baby steps. He'll catch you if you stumble. He'll rejoice with you when you succeed.'

This, did give  me a sense of calm.  EVERYTHING will be okay! 

Most of you know that I will be joining the working force again very soon.  One season coming to an end, another beginning.  I am going back to SA to kick start my career as Personal Trainer.  Also intending more studies, as soon as I am settled.  

Lucky for me I am a very, very blessed little girl with a AMAZING support system of friends and family.  

As you can imagine, I have been getting alot of questions.  So... yes, this was a hard decision and yes I did think about it long enough.  Sometimes you have to make hard decisions in life to progress in other areas.  

I am excited about my new adventure and hope to make a big success in the fitness field. 

All my bags are pack, busy prepping meals for the flight.  I am actually testing a new recipe.  Will let you have it if it works out :) .. smelling really good! 

I have to get up at 4h00 tomorrow morning.. uuuuuh... too early! ...and I hate day flights also.  They tend to go by so slow? 

Next blog from SA! 

Here is a little something to read I found to be true ------ 

“Perfectly Imperfect

We have all heard that no two snowflakes are alike. Each snowflake takes the perfect form for the maximum efficiency and effectiveness for its journey. And while the universal force of gravity gives them a shared destination, the expansive space in the air gives each snowflake the opportunity to take their own path. They are on the same journey, but each takes a different path.
Along this gravity-driven journey, some snowflakes collide and damage each other, some collide and join together, some are influenced by wind... there are so many transitions and changes that take place along the journey of the snowflake. But, no matter what the transition, the snowflake always finds itself perfectly shaped for its journey. 
I find parallels in nature to be a beautiful reflection of grand orchestration. One of these parallels is of snowflakes and us. We, too, are all headed in the same direction. We are being driven by a universal force to the same destination. We are all individuals taking different journeys and along our journey, we sometimes bump into each other, we cross paths, we become altered... we take different physical forms. But at all times we too are 100% perfectly imperfect. At every given moment we are absolutely perfect for what is required for our journey. I’m not perfect for your journey and you’re not perfect for my journey, but I’m perfect for my journey and you’re perfect for your journey. We’re heading to the same place, we’re taking different routes, but we’re both exactly perfect the way we are. 
Think of what understanding this great orchestration could mean for relationships. Imagine interacting with others knowing that they too each share this parallel with the snowflake. Like you, they are headed to the same place and no matter what they may appear like to you, they have taken the perfect form for their journey. How strong our relationships would be if we could see and respect that we are all perfectly imperfect for our journey.” 
― Steve Maraboli, Life, the Truth, and Being Free

Paleo bread - lactose free/grain free

Hello friends,

I have been reacting worse and worse to wheat - so been experimenting with more wheat free recipes.  This low carb bread is a winner! It's got a good texture with a nutty pallet. 

Ingredients: 

1.5 cups almond flour 

1/4 cups flaxseed flour

1/4 cups coconut flour

5 eggs

1/4 tsp baking soda 

1/4 tsp salt

1 tablespoon apple cider vinegar

4 tablespoon coconut oil

Mix everything well and bake on 200deg for 40-50 minutes. Wait until it's cold before you cut it. 

Quite the challenge! My home workout from yesterday. ....

Morning peeps! 

Hope everyone is doing great?  After attemping to amputate my index finger on Thursday, I try to stay out of the gym a bit. ( Will spare you the images and visuals..lol)  There's dirrrrrty germs.  :)  So I put together a kettlebell homeworkout.  Must add, I burned a good 450 calories doing this.  Worked up quite the sweat!

Warm up with 30 seconds each of the following;

Arm swings / change direction
Torso circles
Toe touch kicks
Jumping jacks
high knees

Do 20 reps of the following:

1.  Kettlebell swing
2.  Kettlebell lunge with an arm swing
3.  Alternating single arm swing
4.  Kettlebell rack
5.  Bottom up rack and hold
6.  Squat and press
7.  Kettlebell Halo
8.  Lunge with rotation
9.  Single leg deadlift
10. Turkish get ups
11. Kettlebell pullovers
12. Hammer curl
13. Tricep extension
14. Kettlebell side crunch
15. Toe touch crunch


After completing my kettlebell routine, added some exercises for glute activation.

6 x 20 Bent over kick backs
6x  20 Swiss ball hamstring curls

Enjoy! :)

How others perceive you...

I chose a difficult topic today.  I have been thinking about this for some time now.

There is two sides to this.  How others see you.  This might turn into one of those post that result in incoherent blabber... be warned.  I do not think I have an answer to this.  I also think it depends greatly on the type of personality you have to do with and how the person takes critisism.

For some it might be a very big thing how others see them.  For others its all like water off a duck's back what people say or think about them.

I must admit, when I entered the fitness industry this was a HUGE thing for me.  I felt so injured at the smallest criticism.  Only later did I realize ( and I quote the lovely Miss Dita Von Teese )

“You can be the ripest, juiciest peach in the world, and there's still going to be somebody who hates peaches.”

You NEED to know this. LEARN this and then LIVE by this.  People cannot all like each other.  People say rude, nasty, jealous and dearly uncalled for things to each other without thinking about it twice. Our chemistry's just do not all mix, you know?   Unfortunately not everyone was born with tact, and needless to say some people just needed some more smacking on the buttocks for better manners when they were little... wink wink :) 

My conclusion, and this just what I think about the topic.  You cannot take everything people say about you, or to you to heart.  You will end up a mess in a corner rocking front and back. ha ha! YOU know who you are, and as long as you are not intentionally hurting people around you, it cant be that bad.  

Lift your pretty little chin, shake back that hair.... cause you are FABULOUS! .... and don't let anyone tell you any different :) 

Home workout... or anywhere else!

I have been telling so many people I will do this blog.  Time to own up! lol...

Okay so you have no means of getting to a gym and you do not want to slack on the training program.  Relax, all your muscles will not melt away in a week or two, but I know you will feel better if you just do something, right?

Lets break this down into a full body workout.  Something you can repeat on a daily basis.  Something that will get your heart ate going and still add some resistance to your muscles.

Let's get going. You need:
Jump rope
Chair
Resistance bands

Warm up:

Jump rope 30 seconds with 15 seconds rest.  Repeat 5 times
Start with upper body ----
1. Bicep curls with resistance band.  4x15













2. Triceps extension with resistance band.  4x15

3. Triceps dips on chair. 4x20






4. Lateral raises with resistance band 4x15













Lower body ------
5. Body weight squats 6x 30

6. Body weight lunges 6x 20 each side

7. Chair step ups 6 x 20 each leg

8. Jump squats  6x20 jumps

9. Glutes bridge 6x 20

ABS -----
10.  Plank 4 x 30 seconds

With this easy and effective moves, you should hit the biggest muscle groups and not spend hours training on your well deserved holiday!