Tips and Tricks for a healthy weekend

Lets be honest, weekends are most peoples downfall.

5 days of hard workout can be undone by Sunday afternoon just like that.  Braai broodtjies, desserts, drinks, snacks in front of the tv, eating out…..

Gosh, it’s hard.

Sadly this is the reason you might not be hitting your weight loss goals in the gym.  You will be surprised, if you enter your weekend with the same mind set as you do during the week, you might just get rid of that stubborn weight!

Try this out for the long weekend ahead…

A quick morning workout can set the tone for the rest of the day.  You will be more aware of what you are putting in your mouth and you will feel energized.

Limit your drinks. Calories in beverages can add up very quickly. Go easy on the beer, frizzy drinks and wine. Try out healthier drinks instead of you aren’t keen on water.


JUST water have a great variety of sugar free water.  Add one of these flavours with ice into a big glass and you will be surprised at how enjoyable this is.  The health Bar sells all the flavours at only R10 each.

Naturally flavoured water is also very refreshing.  Cut a few slices of lemon, cucumber or strawberries and add to your water.  The subtle flavours make that plain glass of water come to life.

Most importantly,

Have a plan and stick to it.

Make sure you have set meals and snacks planned.  This will prevent mindless eating. Prepare snacks ahead of time as you would during the week.


If the craving REALLY hits and you are about to eat a slab of chocolate, rather opt for a healthier treat options such as the smart bite range of goodies from clicks. These are extremely low in carbs and sugar.  Woolies also have great options of slimmers treats and snacks which hit the spot.

Ps… empty out your cupboards of ALL the junk and temptations. Chances are if you don’t have it in your house you won’t HAVE to eat it.

Its less than a week before our next weigh in and photos….. This long weekend could make the difference in whether you see results or not.



Day 8

Hi Guys…

Hope you are all having a fabulous week so far! Almost the long weekend…

For the next two weeks we will be repeating the last 7 days.  This way you can buy all of your ingredients ahead of time and get used to this way of eating.  After two weeks I will post new recipes and ideas.

I will however be posting some snacking ideas so you can switch up the current plan slightly for a little bit of variation.

Thank you to everyone who has diligently gone out each day to buy the new list of ingredients.  I know this is time consuming but it will be easier over the next two weeks as you know what’s coming.

I spoke to a PT client yesterday who says she hasn’t cheated at all and has followed the plan 100 percent. Day 6 she weighed in the morning and only 5 days in and she was 1kg down from day one of the challenge.  Amazing! She also says she is feeling great and not feeling deprived.  How are YOU feeling? Is there something specific you are craving? Maybe I can find a healthier version. Let me know!

We are now selling on the go snacks at the health bar.

You may replace a snack with a pizza cup (but then your other snack for the day changes to a green apple)


You can replace a meal with either a bagel or Mince pie and add a basic fresh salad with it (lettuce, tomato, cucumber) or instead of the salad a green apple.

All the on the go snacks are extremely low carb (Less than 3 carbs)

The bagel and pie are just over 250 cal in total each

And the pizza cup is even less at just over 150 cal (this is why you can replace it with a snack)

If you would like to place an order please let me know before 3pm and it will be freshly baked for tomorrow.



I will be posting some cool info each day so please stay tuned 🙂 I have some fun, yummy recipes to try out over the weekend to make sure there’s no falling off of the bus.

Later today I’ll posting again…. with some interesting info

Please see below for the meals for day 8

Meal 1

Protein smoothie / Health bar smoothie

(If you don’t have the time to make your own, pop into our Health Bar and grab a smoothie on the go. I enjoy the skinny peanut butter one on days I am running late.  We are open from 6am – 11am every day 25a Schmidtsdrift Road)

1 serving of protein shake

(I’m currently using the Vegan Wild Protein Vanilla shake because it’s gluten free, dairy free and soy free. (This means no bloating or upset tummy) but any protein shake of preference will do.

1 slice pineapple

1 tablespoon oats

12 small blocks of ice

1/2 cup of unsweetened almond milk

1 sachet stevia / 1 tsp honey (I prefer stevia but the honey is just as good)

1 small handful of raspberries

Blend it all together

(Add a little water as needed if it’s too thick to blend)

Its that easy! Enjoy 🙂

(Total 280 cal)


Snack 1

Almond Butter sachet (32g)

1 medium carrot (optional)

(I eat this straight out of the packet, but some prefer to dip a carrot into it which I’ve heard to be a yummy combination)

( Total 113cal )

Meal 2

Tuna boats

This is a winner. It’s a big portion which is guaranteed to leave you feeling full. (If you aren’t a fan of fish replace the tuna with 100grams of grilled chicken.

1 x baby gem lettuce head

(These are great and can be found at Woolies.  The leaves are so small and are the perfect size for the boats, but any lettuce will do)

1 tin tuna (in water)

1 tbs mayonnaise

1 medium Tomato

1/4 cucumber

1/4 cup yellow peppers

Salt and Pepper as needed

( Total 250cal)


Snack 2

(This snack can be eaten either before meal 3 or after, depending when you need it the most)

1 x small packet of salted cashew nuts 30grams

1 x cappuccino with unsweetened almond milk, no sugar

(Total 198 cal)


Meal 3

Grilled chicken and veg dish

120 grams chicken breast grilled in 1/2 tsp of coconut oil

1/4 butternut (200grams)

1/2 red onion

1 cup cauliflower

1/2 cup baby marrow

4 Tbs Tomato and herb tin mix

(I steam all the vegetables in my steamer in the microwave and once soft, add the veggies and cut up chicken into an oven safe dish. Add some salt and pepper and allow to grill for 20 mins)


(Total 498cal)


Snack 3

1 x cappuccino with unsweetened almond milk. no sugar

*Try and drink a minimum of 1.5l of water throughout the day. This helps with cravings and will keep you hydrated, which means glowing skin 🙂

Don’t forget to exercise!!!

Total for the day = 1368cal