Quick stix meal ideas!!!

Here is some FAST meal ideas! If you want recipes I will give on request.  Everything is very straight forward! Nutritious and clean! Enjoy! 

Sprints baby!!!

Today's home workout!


Where there's a will , there's a way!!! I felt like a bit of a challenge today.  Normally I do NOT sprint, not a fan of running, but decided to step it up , since I do not have a gym at my disposal this week. 












Here's the breakdown. !  .........Farm Fresh! (lol... yea I know, not funny)


70m Uphill Sprints x 10  (20sec rest)


Wide squat, very low and deep into glutes , come up onto your calves.  Contract really good.  For this I used a water bottle that equalled 5kg. 
3 sets of 20


Splint lunges of a stair.  Use the water bottle for this one too.  (quite challenging!) Slow movement, contract very good!!!
3 sets of 20 per leg


Pistol squats.  Killer !!!
3 sets of 8 per leg


This workout took me around 40 minutes to complete.  Very high heart rate! Loved it!
Do some gooooooooood stretching after for 15minutes.


Have fun girls!


"It is our attitude at the beginning of a difficult task which, more than anything else, will affect It's successful outcome."
           - William James

Hellllo!!!!

Hope you are all well and motivated! 
I had the privileged (i call it a privellege) to do my interval work in this beautiful setting today.  With THIS view!!! come on girls, its amazing right? 


Breakdown of workout: 
40sec action/ 15 sec rest. 3 circuits.


1. running stairs
2. rope jump
3. jump low, jump high
4. side lunge
5. jump  lunge
6. side lunge
7. double leg jumps on stair
8. knee up's
9. rope jumpe
10.  jumpin jacks
11. push ups

HAPPY TRAINING!!!!

South African vacation

Hello my friends!

I am having a great time in SA.  


I have been doing really good sticking to diet and training. I have added some extra intermediate cardio sessions. urg, I hate these, but the are important. 


Regarding meals, I am trying as far as possible to stick to lean meats, eggs, veggies and very low carb.  The reason being, you ALWAYS gain weight on holidays, even if you try your best not to. ! My challenge is to see if I can do this holiday-thing without adding the pounds! 

I have done 2 photoshoots while here.  The picture in the corner is done by Dewald Kirsten. I look forward to the rest, that one was just a teazer! 


So, ladies, hope you are all doing great, eating clean, getting lean? 

Will post some intervals this week! 

M.I.A

Hello friendies!
I have been a bit M.IA. regarding info on here for a while.  The reason being, I am working on getting my end of May submissions done for the Trainer/nutrition course I am doing.
Phewwww quite a load! .... if you leave it to the end....

So! I will be back in action before you know it. !

Cheers! :)

Breakfast ideas - recipes on request!

Recipes and meal ideas....

This breakfast is a big love of mine. Its the ultimate!
Use this:
30g oats
1 egg
3 egg whites
drop of essence ,you can choose weather it be vanilla, caramel, cappuccino, whatever! just add it!
And a tablespoon of stevia (sweetener)
mix well, add a handful of your favourite fruit.  I used chopped strawberries here, but i actually prefer it with blueberries . nom nom

Pour the mixture in a heated pan. Let it sit about 3-5 minutes on a side. I am sure you will see when its cooked. wink wink....  If your diet allows it, have it with Agave sirop or honey.

It is what it is....  Breakfast. Strawberries, blueberries and 30g (before water) of oats.
Eat up! :)

Fish anybody? Yes, it is underneath all the

fatfree cheese. lol.You will need: fish, of course.  the white fish of your preferance.  Sliced tomatoes and fatfree cheese. Spice the fish fillets, salt , pepper, herbs.Layer the tomatoes and add the cheese.Pop in a hot oven for about 20min.!Bon app!

I adore this! Its so simple to make. Lean beef mince and Kale (substitute with cabbage) stirfry.  I prefer to use Kale, because my bloodgroup said so.  HE SAID SO! and i oblige..okay ?  :)   Everyone knows how to prepare mince right? Be sure to use LEAN beef!  Prepare your KALE STIRFRY like this.  chop it quite fine.  Fry a small onion in a pan.  Add chopped kale. Put as much fresh garlic in as what the people around you can handle. add salt and pepper. Let it sit for a while on a low heat to get a bit of colour, then put the lid on.  I like crunchy kale,so i let it go for about 15-20 minutes.

Teriyaki chicken!  Love making this. Marinate your chiken in Teriyaki sauce (usually in the Chinese section) if you cannot find this, soy sauce also does the trick. anyhow, marinate in teriyaki, 2 tablespoons of strong mustard (the pot) and shallots.  I let mine sit for almost half a day. Fry in a non-stick pan , 10minutes on each side.   ENJOY!!!