Handy food tips

Hello Friends, 

So this is what happens when you get a 'grown-up' job... lol.. You don't have any time for your Fitness blog!  :)  

I think I am finally starting to get the art of juggling work, training and cooking with a relationship.  That moment everything click into place - the fun starts! 

Anyways, wanted to share a quick post with you for some meal ideas.  I know we all run out at some stage.  

First up, is my delicious sweet potato wheels.  These a crispy like oven chips.  With some light tomato sauce you wont know the difference.  Simply slice the sweet potatoes and place them of baking paper, on  oven tray.  Bake in a very hot oven for about 60 min.  Add coarse salt and pepper. 

I had the above pancake yesterday on my refeed day for breakfast.

7 egg whites
60g oats
1 cup of berries
1 scoop of Delicious whey from QNT sports.

Mix eggs and oats. Bake like an pancake .  Mix the whey with a little bit of water and stack your pancake! yum!




Omelet with grilled veg.  No explanation needed  :)



Oats and strawberry QNT whey.  Add a handful of strawberries.

There you go.  Now go eat clean and get lean ! :)

Making the change ....

Hello Friends, 

We have a heavy topic today. lol.... 

When you decide to take control over your life, regarding training and your meals, make sure you do it for the right reasons.  As much as we want to look and feel good, you have to take care of the inside as well. 
After all, a healthy body houses a healthy mind. 

Make sure you have GOALS.  Make sure they are realistic.  It is easier working toward something if you have a goal. 

Learn what your emotional triggers a

re! The key to breaking bad habits like overeating, is to identify the things that are making you feel low or stressed. Learn how to pinpoint your emotional triggers and establish healthy habits for life.

Change your attitude! Your self-image plays a huge role in your success on this program. I want you to start thinking, "Why not me?" You deserve to be healthy and happy just like everyone else. It's time to change your attitude and your inner dialogue.

Learn more about yourself! Are you proactive or reactive? Where do you fall on the self-love scale? We all need to focus on ourselves sometimes.

“Of course motivation is not permanent. But then, neither is bathing; but it is something you should do on a regular basis.” 
― Zig Ziglar

Friday burn!

Hello my friends...

Fitness sure takes a lot more motivation in the festive season, BUT I am doing what needs to be done! Already cleaned up the diet.  I am working hard for next season and planning the bring the best shape to date! The earlier you start... the better prepared!

The fact that I have heat activated eczema this summer does not make my case easy... since there is no Gym in the town I am on holiday.  This means I am squatting in the kitchen, next to where my Dad is frying bacon and onions. .....lol .... its okay, you can laugh at me now.

Here is my workout from this morning:

Super set:
Bicep curls
Overhead triceps extent ions
Push ups
15 reps 4 Sets each

Super set:
Bent over rear delt raises
Lateral raises
Front raises
15 reps 4 Sets each

Squat with kettle bell alternating between front grip and overhead grip.
20 reps 4 sets

Calf raises
25 reps 4 sets

Abs:
Reverse crunches
Leg raises
Bicycles
20 reps 3 sets

This workout took me 50 minutes to complete with a good sweat and calorie burn!

Enjoy!

Home workout!

Bitches be like... No make-up...  lol 

 Hello my friends!

It is SO good to be home for Christmas!  My father lives in the mountains, so you wake up to the most amazing view.

Anyways, still need to keep the tush tight... even on holiday.  I have 4 Expo's coming up and want to look my best.  The show must go on.

As many of you know, small towns does not have gyms. lol. .... Next best option is to drive a home workout gym around in your car's boot.  :)

I did this workout this morning.  Burned a good 500 calories in 50 minutes! That is REALLY good.

The routine:
Warm up with 5 minutes jogging:



Perform this sequence 2 times.  45sec action with 15 seconds rest.
1.  kettle bell swings
2. Push ups
3. Elastic band pull over body.
4. Other side -
5. Squat set with bent over rear delt raises
6. Dynamic lunge set with dumbbell curls
7. Stationary lunge set with triceps extension (elastic)
8. Other side
9. One arm squat press
10. Other side

I finished off with 10 minutes of abs exercises

All the equipment you need for a great session at home. 

Workout at home!

Short Circuit

Perform the following exercises as a circuit, doing one set of each with minimal rest between exercises.
If you’re unable to reach the prescribed number of reps in a given set, rest-pause until you reach the rep count. (Rest-pause is where, when reaching failure during a given set, you rest anywhere from 10-30 seconds and continue repping out.)
After each circuit, rest 2 minutes. Repeat the circuit 3-4 times, or however many times you can in 20 minutes.

Muscle Group	Exercise	Reps
Legs	Bodyweight Squat	20
Chest/Delts	Incline Push-Up*	20
Abs	Hip Thrust	20
Legs	Walking Lunge	20 total (10 per leg)
Chest/Delts	Standard Push-Up	20
Abs	Crunch	25

Coconut flour cookies - and my view on sugar addiction

Staying on point with a eating plan this time of the year can be a challenge right?  I am consumed with sugar cravings at the moment. 

After being on cortisone injections for a few weeks (many of my friends know I have been going through something with my skin - which is 'sort of' under control now) , my appetite has been out of control (not under control ...lol ) . 

It is so hard to get your mind focused again after derailing a little bit. For people who think they have weak will power, it is not as simple as that.  Don't beat yourself up too much.  You teach yourself to get stronger at begin good with your diet, over time. 

A pattern of avoiding and binging -- not sugar itself -- may lead to addict-like effects. Sugar even affects the same "feel-good" brain hormones as street drugs. Nobody would say sugar is the same as heroin, but it can still mess with your brain and body.

You may have an eating disorder or a plain bad habit. Anyone can use sugary foods in ways that aren't healthy. Some signs: You may lose control and eat more than you planned. You may feel bad when you skip your daily cookie "fix." These low blood sugar symptoms include feeling a little nervous and shaky.

Sugar fuels every cell in the brain. When you overload on sugary foods, it may alter the parts of the brain that control how much you eat. 

 Alot of hormones is involved when it comes to eating.  There is never just a simple answer.  

I simply cannot have one bite of something sweet though, it sends my body into overdrive, every fibre urging me to have more sugar.   So... I did a bit of searching and testing for a cookie recipe.  These are not sweet, so it will not activate any triggers! Still easing the mind that I am having cookies.  

Retrain your tastebuds.  Gradually reduce high sugar foods in your diet.  Excange it for fruit or honey. Your tastebuds will adapt to this over time and cravings for simple sugars will reduce. 

Cook recipe:

1/3 cup of coconut oil 

6 eggs 

2 tablespoons honey 

3/4 cup of coconut flour 

1 teaspoon of baking powder 

Pinch of salt 

Pinch of xantham gum 

Mix all ingredients and bake 20-25 minutes 

Time for important things

"If it's important to you, you'll find a way. If not...you'll find an excuse."

- Coach Whitney

>>>> It really is as simple as that.  People like to come up with excuses all the time for not doing things and then blame other factors - Most of the time ' I did not have time' .  It all comes down to what your priorities are.  Do what you feel is most important to you.  It is hard living up to other peoples expectations all the time.  

Here is a small recipe I would like to share with you. 

I made a big whole chicken and took all the meat of the bones.  I like to keep it in the fridge during the week.  It ensures that there is something cooked and healthy to eat all the time. 

Grill mushrooms, snap peas and marrows in a tablespoon of coconut oil until soft but still crunchy.   Add oven roasted chicken pieces.  Add 3 tablespoons yogurt ( I used lactose free) and let everything cook through.  I added my new favourite spice from Woolies, salt and pepper. 

Enjoy! :) 

Stuffed giant mushrooms

Morning,

I hope you had a great weekend? I sure did. Busy busy busy!

I want to share a very delicious recipe with you.  I made these stuffed giant mushrooms last night. What a treat!

Pre-heat the oven to 200deg.

You need 230g lean ground beef
1 Small onion
1 Tablespoon Woolworths Slimmers choice Chutney
1 Tablespoon soy sauce
Spices to taste :  I used fresh rosemary, salt and pepper
2 Giant mushrooms

Chop your lill' onion.  Mix with ground beef and spices.  Devide equally and top the mushrooms.

Pop in the oven for about 30-40minutes.  It really depends on how cooked  you eat your beef.  I like it almost charcoal. lol... I want to be able to draw pictures with my meat, then it means its cooked enough :)



I served my stuffed mushrooms with a side salad of mixed greens and 90g of avocado.

This works well as a lunch or as a dinner.  There is no carbs in this meal.  My mealplan clients can use this in for their beef meals.

Nutritional information per serving:
Calories: 223
Fat: 9g
Protein:  33g
Carbs; 0g

a Day in the life of paleo

Why do you need to eat post-workout?

If you are like me ... and I assume  many athletes are; You are always ready to eat anything with an arm and a leg!

But there is actually a very good reason we need to eat as soon as possible after a workout. Without going into the very technical yap yap of it, your body needs to replenish its energy stores.  Energy it used up during your workout.

So then, what do we need to replace?  Easy.  Carbohydrates, protein and fluids.  The water you will measure on how much you transpired.  I tend to drink 1-1.5L of water while I train.  Water junkie! :)

Types of food that will absorb fasted for this purpose:  This is the time to eat your higher GI carbs. Breads, bagels, rice crackers, fruits, etc.  You will need some protein post-workout if you are a weightlifter.  I suggest a protein powder, like QNT Delicious Protein.  I have the caramel flavour right now.  Or have a portion of chicken, chilled meats, etc.

Here is an simple example of a post-workout meal I had today.
3 rice crackers, I piece of turkey ham. Tomato....

Fueled tennis players!

With the french open approaching, I want to write something for the players in beautiful white clothes.  I did always have an admiration for the ladies' beautiful arms, and off course the gentlemens' legs.  :)

That aside, lets talk about how they need to fuel up to be performing at peak level. 

The all over nutrtion of tennis players should be based on a healthy and balanced diet.  It should be geared towards developing optimal glycogen storage in muscles for optimum energy release.  They should be at a ratio of 60/15/25 of carbs, protein and fat, respectively when training. 

Pre-match nutrition:  Most important thing is that it releases energy into the body without a insulin surge (sugar rush).  Pre-match meals should include slow release carbohydrates.  Low GI food. Examples include: wholewheat bread, apple slices with peanutbutter, granola bars, or pasta with butter.  Activate bars by QNT SPORT is an excellent choice when it come to pre-match nurition.

Post-match nutrition: It is very important to replace water as fast as possible.  Athletes should drink water pre-, during- and post- match. If they feel thirsty, they are already dehidrated.  Sodium and potassium should be replenished.  After a match try foods rich in these electrolites , like bananas, orange juice, or pretzels to replace it.  You should opt for carbohydrates with a high GI to fill muscles up fast. Protein Burst Bars from QNT SPORT is an excellent source of readily available carbohydrates and protein to refill and replenish your muscles after a very intense match. 

Time to get your tennis on!

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/ 

Tight legs and Buns!

Morning All... 

I have been getting loads of requests for  a post about lower body training.  So, I will post my top exercises for shaping quads and glutes

I do not load lots of weight on my legs anymore, because my quads turn into monsters quite fast! I am really prone to muscle building. Very typical of the mesomorph body shape.  I use medicine ball ( 4 -6kg) or just go with body weight.  By doing this I have managed to really slim my upper legs.  I do however add as much weigh as my injured back can handle, to bum exercises! CAUSE WE WANT TO BUILD THEM! TIGHT BOOOOOTY!!  

Do not think that my leg workouts are light, or easy ===== I just go high reps! very high reps! It is extremely exhausting! 

I found this useful pics. Will try to explain best I can how I do them! 

This is just a normal ball squat.  I do these by dropping down, put down the ball, come back up, drop down and pick up your ball. Focus on form, and contraction.  

The one I follow with, is the same, BUT, as you get to the top, twist your upper body to the one side, and then the other, and drop down. 
Drop LOW! Feel the burrrrn! :)









Next movement.  I do not slam the ball down however... I simply swing.  Repeat. 












One leg bent overs. Ah.. this one can burn. You need to do so many it must BURN! I use one weight, lean down low, put the weight down, come up, go down, and pick the weight up again. Keep the glute contracted entire time! If its not hurting, you are not doing it right! 







Pistol squats. THIS IS A CHALLENGE!!! 
See how many you can do! Give me your scores?? I will do them today and let you know! haha! 






Step ups.  I do however use a very high bench, because i REALLY want to incorporate the glute.  Makes it more effective. I use heavier weights for these, but you just start at any comfort level...  Just remember, to progress, you have to move out of your comfort level... 

Glute kickbacks! 

We are lucky enough to have a machine for this at my gym.  But, this is what the movement looks like. You can even try them at the smith machine. or, add ankle weights.? 










This is the only isolation exercise I do.  I do this , because I want to improve the inside teardrop of my quad.  I do just one leg at a time, and slightly rotate my foot outward, so I target the desired muscle. 



Maybe by doing these, you could end up with =======> 




So give it a 'go'... If you have questions. You know where I am! 


Crystallize your goals. Make a plan for achieving them and set yourself a deadline. Then, with supreme confidence, determination and disregard for obstacles and other people's criticisms, carry out your plan. 
Paul J. Meyer 

Day 4 Training Delts and Back

My favourite training!!! Delts and back. ! I change weight, reps and sets every week. Surprise the body! :)

Training Day 3 Hamstrings and Calves + plyo

The same applies here. I change reps , sets and weights weekly to progress and give variations to the body.  I get good results like this.

Trainig programme Day 2 Biceps and triceps

There is no reps, sets or weights in here, because I think everyone should adjust it to suit them.  I keep on changing mine from week to week. Have been getting good results doing that.