40 Day Challenge Winner

Hi guys

Apologies, this post is a little overdue.?

Our 40 day challenge came and went just like that. Its taken some time to put all the photos together and if I can be honest, it was very difficult to choose a winner because everybody did so well. At one point, I thought to have no winner and make everybody winners ? but then I was reminded that this is a challenge and there had to be a winner (even though I consider everyone that saw results to have ‘won’) ☺

There are some really cool results which we would like to share with you all.

This is proof that big changes can be made in a short time. Even just small changes is something to be incredibly proud of. As long as the challenge did something to effect you in a positive way then that’s great. One of our contestants, Madelene motivated so many people on a daily basis with her positive and encouraging posts on Facebook.  She has been an awesome example and inspiration for so many of us. ?

Ok here we go….

Check out the before and after photos ?


At the end of the day we decided to choose a 1st, 2nd and 3rd place.

In 3rd place:

Monique ??‍♀


Monique joined our fitness family just at the beginning of our challenge and said to me ‘I hope I don’t die?’ She has completely outdone herself. She always has a smile on her face and gives 100 percent effort in the gym. Welldone ???

In 2nd place :

Lizelle ??‍♀


Her body has changed so much in the last 40 days.  She has a little baby at home, which we all know can make it tough to eat well and have the energy to train. She has put in many hours of hard work in the gym and at home making sure to stick to a healthy way of eating. Welldone ??????


In 1st place :

Rene  ??‍♀

Overall Rene’s transformation really stood out. Her entire body shape has changed from her tiny waist, to her firm legs and bum.  Her dedication is undeniable. What an outstanding achievement!?????


Welldone guys! We have some cool prizes for you!!??????


A big welldone and thank you to everyone who participated. We are incredibly proud of you all. We will have a super cool new challenge soon again  ☺

Have a wonderful weekend further


Day 7

Day 7


Its week 1 done and dusted! How are you feeling??

Are you going strong? Are you smashing your training goals in the gym?

And the big dreaded question…. Have you cheated? and is it really the end of the world?

Look, its not ideal to be 7 days in and to have already caved under the pressure of that sweet tooth but at the end of the day we are all human.  There are so many factors that come into play when going off track and losing the path a bit.  Long day at work, stressful meetings, limited time, feeling tired and drained and the list can go on and on.  Im sure everyone can relate.  The most important thing is to pick yourself up immediately after a cheat meal, chug down a big glass of water, don’t skip your next healthy meal in the hopes of making up for the extra calories consumed (This usually leads to finishing that box of oreos at 9:30pm at night) and move on.  Don’t beat yourself up.  It has no benefit at all.  The worst thing you can do is ‘write the day off’ and consume anything in sight and ‘start fresh tomorrow’ Try it next time you succumb to that chocolate or cupcake.  Let it go, forgive yourself and get right back on track with your next meal.

This challenge isn’t about staying completely cheat free for 40 days, its about finding healthy meals which are tasty and fulfilling which means that the intense desire to cheat shouldn’t arise so often.  It’s not about cutting calories it’s about learning that there are so many different options of what you can eat and that you can still lose weight without feeling deprived while eating delicious food. Stick to portions, don’t skip meals and enjoy those healthy treats.

Ok, enough preaching…..

Here we go…..

Meal 1

Mango and Pineapple Protein smoothie

OR Mango Mountain climber Health Bar Smoothie


1/2 serving Wild Vegan protein powder (Any protein of your choosing is fine)

1 slice pineapple chopped up

1/4 cup cut up mango

1/2 cup almond milk

12 block of ice

2 tsp oats

1 tsp honey or 1 stevia (Stevia is the better option of the two)

Add all, and blend 🙂

You can ask anyone who knows me, i’m not a big fan of fruit.  The textures put me off and especially the slimy texture of mango is a no go but, this is one delicious smoothie to die for! Trust me on this! This is one of the reasons i love the Wild vanilla vegan shake.  The subtle sweetness means it can be paired with any fruit and the natural flavours of the fruit will come though as opposed to that over powering artificial sweet taste most protein shakes offer.  It’s also gluten and soy free meaning no upset tummy.


 Check out Stacey and Charlene enjoying a mountain climber smoothie :)  

Check out Stacey and Charlene enjoying a mountain climber smoothie 🙂

(Total 205 cal)

Snack 1

2 egg muffins (recipe on day 5 plan)

These can be enjoyed cold, straight out of the fridge but they taste better after being heated.

(Guys can enjoy 4 of these)

(Total 100 cal)

Meal 2


Butternut and apple soup



2 medium sized Butternut Squash

3 tsp coconut oil

1 Medium apple, peeled and chopped

1/2 red onion chopped

2 Garlic Cloves, Minced

1/2 Tsp dried thyme

1 1/2 Cups Chicken broth

1 1/2 Cups Water

1/4 cup almond milk

Salt and pepper to taste


Preheat the oven to 180 degrees. and line a baking try with foil. Set aside.

Cut the butternut in half and scoop the seeds and pulp out.

Place the butternut on the tray and drizzle 1/2 tsp melted coconut oil over each half. Season the butternut with some salt and pepper to taste and place into the oven to bake for about an hour or until the butternut is tender and cooked through.

While the butternut is baking <——  This will be the longest process so try and prepare this ahead of time if you can, place the remaining 1 tsp. of coconut oil into a large pan and melt it over a medium heat. Once the coconut oil is melted, add in the apple, onion, garlic and thyme.

Cook until all is softened, about 6-7 minutes. Remove the pan from the heat and set aside.

When the butternut is done, remove it from the oven.

Scoop the butternut from the shell and place it into the pan along with the cooked apple and onion mixture.

Add the water and chicken stock to the pan and season with more salt and pepper to taste.

Place the pan over a high heat and bring it all to a boil.

Reduce heat to low and simmer, stirring occasionally for about 10 minutes, then cover and continue to simmer for another 5 minutes.

Remove the pan from the heat and add in the almond milk.

Use an immersion blender or regular blender to puree the soup.

You may need to do this in batches if using a standard blender. Also, be sure that you remove the small cap for the ‘vent’ at the top of the blender and cover with a towel to prevent hot soup explosions.

This recipe makes 2 portions.  Half it an enjoy a portion

(Total 160 cal)

Snack 2


1 Chocolate brownie and Coffee

(same as day 4)

These brownies can be kept fresh by freezing. Pop it in the microwave and enjoy it warm with a cup of coffee.



(Total 111 cal)

meal 3


Low carb pizza  (using a wrap)



1 slimmers choice wrap  (I buy mine from Woolies)

120 grams skinless, boneless chicken breast chopped

1/2 tsp coconut oil

3 tbs tomato and herb mix

1/2 red onion

1/2 cup chopped green peppers

1/2 cup chopped mushrooms

Salt and pepper

2 tbs mozzarella cheese



Pre heat your oven to 180 degrees, place the wrap on a lined baking tray and in the oven for about 3 minutes and turn and then continue for another 3 minutes. This should make you pizza ‘base’ slightly crispy (make sure not to let it burn)

In a separate pan add in 1/2 tsp coconut oil and add all the veggies and salt and pepper to taste. Remove from heat when cooked and set aside.

Spread your pizza ‘base’ with 3 tbs tomato and herb mix, add your toppings, salt and pepper and lastly sprinkle your cheese over the top.

Place it back in the oven for a couple minutes until the cheese is melted


(Jason will eat two of these)

(Total 410 cal)


***BONUS Snack 3*** (because we had a smaller lunch)

1 1/2 cup air popped popcorn.

(I have a small popcorn machine which I bought from Clicks and it uses no oil which means it’s far healthier)

This can also be made in the microwave in a using a paper bag.

Add a little bit of salt and enjoy

(Only 91 cal)



2 cappuccino with frothed almond milk, no sugar

Minimum of 1.5 l water (Enjoy a big glass with each meal)

(Total for the day 1127 cal)


Dont forget to train!!


Till tomorrow ……



Day 23

Hi guys

Here are some more yummy meals for you to enjoy. it’s been a tough week! I’m looking forward to resting this weekend before we kick Monday off with a bang again.


Here we go…



Meal 1

Sweet Potato Flapjacks

If you have a sweet tooth then this one is for you. This is the perfect breakfast over weekends and will leave you feeling full and satisfied.


1/4 cup sweet potato puree

1/2 cup rolled oats

4 egg whites

1/2 tsp cinnamon

1/4 tsp salt

1/2 tsp vanilla esscence

1/2 t baking powder

1 tsp granulated stevia

3 whole strawberries

This is enough for one serving.



Heat pan to medium heat and spray with spray and cook

Put all ingredients into a blender or food processor and blend until runny batter.

Pour onto heated pan in two or three flapjacks

Cook for a couple minutes, until you see bubbles start to come up then flip over. Cook a couple minutes longer

I like to top mine with 3 strawberries cut up or spread a tiny amount of peanut butter on top ?


(Total 275 cal)


Snack 1

30grams cashew nuts (This is a small handful)

(Total 183 cal)


Meal 2


Tuna Salad Cucumber Bites


2 tbs mayo

1/2 cup of thinly chopped red onions

1 tin of Tuna in salt water

1/2 cucumber sliced

Salt and pepper to taste


Mix together mayo, red onions, tuna, salt, and black pepper in a bowl set aside.

Slice cucumbers, and add one spoon (about 1 tbsp)  to each cucumber.


(Total 260 cal)


Snack 2

Coffee smoothie

1 scoop Wild vegan protein smoothie

1/2 small banana

1 1/2 tsp coffee ?

1/2 tsp cocoa

1/2 cup of unsweetened almond milk

10 blocks of ice

Blend all the above ingredients together. If it’s too thick add water as needed to get a nice smooth consistency

(Total 140 cal)



Meal 3

Honey Lime Chicken and salad


450 grams chicken thighs, deboned, skin-on
2 cloves garlic, minced
1 tbs honey
1 tbs soy sauce
1 tbs lime juice
Pinch of cayenne pepper
Pinch of salt
Chopped parsley
Lime wedges


Preheat the oven to 200 degrees

Combine the chicken thighs with garlic, honey, soy sauce, lime juice, cayenne pepper and salt. Stir to combine well. Transfer the chicken and the honey mixture to a baking sheet lined with aluminum foil. Cover the chicken with foil to prevent burning.

Bake the chicken for 20 minutes, or until cooked. If the sauce pools at the bottom of the foil, spoon and brush the sauce over the chicken. Broil the chicken for 1 minute or until the chicken skin is charred. Remove from heat, garnish with parsley and serve immediately with some lime wedges and a fresh basic salad (Tomato, cucumber and lettuce)

(This makes 3 servings)

Enjoy a serving

(Total 550 cal)



Enjoy 2 coffees with frothed almond milk and no sugar.

Dont forget to drink a glass of water with each meal ?

(Total for the day 1258 cal)




Till tomorrow…..



Day 22

Day 22

Hi guys

We are 3 weeks into the 40 day challenge.

I’ll be giving some new meal ideas this week. Apologies for only posting now. It’s been a busy week at the gym. We are building an obstacle course outside and have done a couple of renovations so time has been scarce.

Anyhow, winter is well on it’s way which means we have to stay active before those lazy thoughts creep in ? It becomes increasingly easier to slack off during winter. The meals become heavier and thick coats and scarves mean we don’t feel as self conscious and uncomfortable in our clothes. ? which means inevitable weight gain if we aren’t mindful of what we eat. Lets try and avoid that winter weight gain and stay active while eating delicious and healthy food.

Ok… here we go


Meal 1

Egg and avocado on toast



2 x eggs (1 full egg and 1 egg white, no yolk)

2 tbs tomato and onion mix (woolies tin)

1/4 avocado

1 slice low carb bread or low carb breakfast muffin. (We sell a yummy savoury muffin at The Health Bar too which is a good breakfast option paired with 2 eggs)

(You will find carb conscious bread /bread rolls at Dischem.)

Don’t be tricked by the ‘gluten free’ bread. It must say low carb. Gluten free doesn’t mean sugar free.

If you are up to it you can bake your own low carb bread. Pnp and Dischem sell a great premix option. I’ve tried both and I was pleasantly surprised.



Toast the bread

Add tomato and onion mix in the microwave and heat for 20-30 seconds.

Add 1/4 tsp coconut oil in a pan and cook egg as you prefer. I enjoy mine scrambled.

Once toasted, spread the tomato and onion on the toast and add egg on top.

Lastly, place sliced avo with some salt and pepper and enjoy ?

(Total cal 326)


Protein smoothie/ health bar smoothie.

We have a couple new smoothies at The Health Bar if you would like some variation.




Snack 1

30 grams Lean biltong

(90 cal)


Health bar snack (Snacking options are chicken mayo heart waffle or pizza cup all below 3 grams of carbs)

(Less than 130 calories)


Meal 2


Woolies chicken soup with crispy wrap strips



1 slimmers/ carb conscious wrap

1 packet of chicken soup

Salt and pepper to taste



Cut up the wrap into strips and place on a tray with 1/2 tsp melted coconut oil

Switch your oven to grill and place the tray in the oven. Wait a couple minutes and turn each strip over and grill further until crispy

(You will have to watch very closely as they burn very easily.)

Heat the soup in a pan/microwave and add in salt and pepper as desired.

Dip the crispy strips into your soup and Enjoy

(Total cal 224)


Snack 2

Standard protein shake mixed with water. The Wild is the best option. It’s gluten free and soy free which means it’s easy on your tummy and no bloating.

Health bar smoothie (Chocolate cooldown, OH MY! mocha and Apple, carrot and pineapple smoothies are super low in calories and work well as a snack)

(Total 120 cal)


Meal 3

Creamy chicken and mushroom stuffed peppers





1/2 cup chopped red onion

1 cup chopped mushrooms



1/2 cup grated mozzarella cheese





Pre-heat the oven to 180 degrees

Wash and prep your peppers. Cut the stem off and remove all the cores, seeds, and membranes from the peppers.

Chop the chicken breasts into very small cubes.

In a separate bowl, mix the chicken with raw spinach (also washed and chopped) and add the remaining ingredients besides the mozzarella

Add seasonings and mix well.

Stuff the peppers with the chicken mixture.

Place the stuffed peppers on a baking sheet, and bake at 180 degrees for 45 minutes to an hour, or until the chicken is cooked through.

Lastly add the grated mozzarella to the top and place in the oven for a couple minute longer until melted.

Serve while warm and enjoy!

(This makes 2 servings)

Enjoy 2 of these as a serving

(Total 412 cal)


*Bonus snack ?

30 seedless green grapes

(Total 100 cal)


2 coffees with frothed almond milk (no sugar)

Aim at drinking a glass of water with each meal. Add in a couple slices of cucumber or strawberries into your water bottle and enjoy while training.

(Total for the day 1322 calories)

Please remember to share photos of your meals with us

Till tomorrow….


Day 11

Hello guys

How is your weekend going? Are you staying strong to your eating plan? Have you caved yet ? If you have, you can still pull it back and have a healthy weekend further!

Start your day off with a quick workout first thing in the morning. Just a few exercises in your garden or in front of the tv will make a difference. Always have a healthy breakfast. On the days I have cheated I usually start the next morning with just a basic protein shake.  I am very bad with drinking water but I especially make an effort and drink as much water as possible following a cheat.

I think people often forget the importance of exercise in combination with a healthy way of eating.  We have become so obsessed with how we look and how exercise can tone and shape our bodies to how we want them to look that we sometimes overlook all the hundreds of other benefits.

I’ve recently had two people tell me ‘I am too old to exercise’ This is bazaar to me. If anything, this is when it’s the most important time to train, to ensure that your bones stay strong, which will in turn prolong your life span. Exercise will make daily activities easier to do such as walking up the stairs, getting in and out of the bath, bending over to pick up things, carrying packets and boxes etc.

On the flip side it’s important to start training from a young age too to create and instill those healthy habits.

Here are a just a few reasons to be active other than the reason to look and feel gorge in your clothes. The added compliments don’t hurt either ☺  Exercise does all of the following:

* improves energy levels

* regulates blood pressure

* helps prevent diseases

* strengthens bone

* controls weight

* reduces blood sugar levels

* keeps arteries and veins clear

* strengthens the heart and lungs

* supports emotional well-being


Besides all of the above reasons to exercise. How awesome will it be to kick around a soccer ball with your great grand son one day??




Thanks to Zakiyya for sharing…. She discovered these brown rice chips at Clicks. I had a look, with virtually no carbs and sugar, this makes the perfect snacking option. I can’t wait to try them out.

Tomorrow I will share a super fun and easy two ingredient recipe for delicious cookies which are GUILT FREE ?

Have a lovely evening



Day 10

Hey guys

I’ve spoken to a few people who have asked for a couple of ideas for easy and healthy meals. Sometimes having to make a big meal with lots of ingredients, for only one person does feels like a waste? especially if cooking isn’t your forte.

Here are a couple meal ideas which are healthy and I swear EASY! 🙂


A basic protein shake (make sure to choose a soy and gluten free shake, this way you will have no upset tummy and cramps to deal with afterwards) Pair this with a fruit (green apples are always a good option because they are low is sugar)


Snack options

Biltong (rather choose biltong over droewors)


The best nuts for your diet are almonds, Cashews and pistachios


Interesting fact: Almonds are relatively low in calories and have the most calcium out of any other nut. They are also very rich in fiber and vitamin E (an antioxidant that helps fight inflammation)

Avoid nuts which have been roasted in oil. Roasted nuts are usually heated in unhealthy fats and at high temperatures which destroys the nutrients in the nuts.

Peanut butter and almond butter also help soothe cravings and keep you fuller for longer. Spread some on a low carb slice of bread (Dischem)

it doesn’t get easier 🙂

(Remember to watch your servings especially when it comes to nuts, they are packed with HEALTHY fats, but be careful if you have too much and this will certainly result in weight gain)



Smoked chicken


I love his flavourful chicken and with minimal preparation it makes for a quick, easy and healthy meal. You can cut it up and add it into salads, onto low carb or slimmers wraps (Dischem or Woolies) or even pair with some roasted veg.

(I always buy mine from Spar or pnp)



Steak and salad


Why not have your steak prepared for you at PnP Rhodesdene. They offer to prepare your meat just the way you like it, while you do your shopping.

Pair this with a basic salad and you have a winning dish on your hands!

You see, there are lots of ways to stay healthy even while being busy. It sometimes takes a little extra cash though.?


Ps.. Don’t forget we will make your smoothie for you at The Health Bar (with an extra bit of love might I add ?) You are welcome to text me anytime with your order and it will be ready for you, at the time which will suit you best.

We also offer a variety of delicious, low carb, snacks which will seriously make you question why you didn’t switch to low carb sooner ?

Please revert back to day 3 for a repeat of meals for today.

Check out some of the photos sent in for the meals from this last week. Gosh! They look great!

have a stunning weekend




Day 9

Hi guys

I hope you are still going strong and prepared for the looooong weekend ahead.

We are open this Saturday from 7:30 -10am if you would like a smoothie, cappuccino or supplements . We are also taking orders for BLT bagels, mince pies and pizza cups. (These are all extremely low carb and made with almond flour) Please give me a shout by tomorrow if you would like to order.


We had a heavy week in the gym and everyone still seems very motivated. It’s so refreshing to see how much effort so many are putting in to stay low carb and sugar free.   Check out Monique doing a killer box jump above 🙂


Today we had a fun Ninja Kiddies class.

I’m sure the mommy’s were pleased to see them get rid of some of that built up energy

We try and do lots of variety. Cardio, hand eye coordination, core training and speed + agility exercises which helps with sports performance.

Its 35mins every Thursday 3:15pm.


On a side note…

I was at Woolies earlier today and found some soup which is low in kj.  There is a variety of flavours as well.

Best options: Btternut, Tomato and Chicken. The other flavours are quite a bit higher so stick to these three.

It’s a low 79 cal for the entire serving. This is the perfect snack, especially when it’s cold. I haven’t tried any of them out yet, I just bought one of each flavour flavour and I’ll replace some of the snacks this weekend with this soup. Fingers crossed It tastes great ??


I also bought a pack of these below. They are low carb (1g) and only 158 cal per serving. These are great before a workout! I buy the bulk pack which comes with 5 separate servings. This is ideal because your portion is controlled for you. If you buy the big packet it becomes very difficult to stick to only 30 grams. Nuts are healthy but only good for your waistline when consumed in small amounts. A good rule of thumb is a small handful.


Please revert back to day 2 for the meals for today (Just a reminder we are repeating the first weeks meals so you can plan ahead)


Have a fabulous evening


Till tomorrow….



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





Day 6

Meal 1

protein smoothie


I always come back to the banana and peanut butter option for breakfast. Bananas have that potassium and fiber and peanut butter is packed with healthy fats. Of course the protein helps to build that lean muscle too. It’s a great combination.

A protein shake is always a good choice for your first meal. It suppresses appitite and crushes sugar cravings. I’ve had quite a few clients replace meals with protein shakes and many have seen great weight loss results. It’s simply a must for an active individual.


Health bar smoothie. We are open from early 6am-11am and 3pm-8pm. Pop me a text or watsapp if you would like your smoothie prepared ahead of time.


1/2 serving Wild Vegan protein (or any protein of your choice)

1/2 medium size banana

1 tsp peanut butter

1 tsp honey / 2 sachet stevia

12 blocks ice

1/2 cup almond milk

Dash of cimmamon

Blend all the above ingredients together adding a little water at a time as needed if it’s too thick.


(Total 219 cal)


Snack 1

Carrots, celery and cucumber sticks with hummus 260g.


Woolies has on the on the go snack options but it’s very easy to make you own too. I’ve never tried before but If you decide to make it, please let me know how it turns out? You will find many easy recipes on the internet.


Hummus is made from chickpeas and has loads of benefits such as being rich in iron which helps with anemia.  Lentils are rich in vitamin E and K that have blood thinning properties and naturally help reduce the risk of blood clotting. It also lowers cholesterol and reduces blood sugar 🙂

(Total 154 cal)

meal 2


Bunless chicken mushroom burger


120 gram skinless, boneless chicken breast

2 big mushrooms

1/2 chopped red onion

1/2 cup chopped tomatoes

1/4 cup chopped pineapple

1/4 cup chopped green pepper

1 teaspoon coconut oil

2 tsp mayonnaise



In a pan add in 1/2 tsp coconut oil and cook the chicken with salt and pepper. I prefer to cut the chicken into thinner slices as it cooks quicker.

Soften the mushrooms in the microwave for 45 secs – 1 minute and cook further in a pan with 1/4 tsp coconut oil and set aside

lastly add in 1/4 tsp coconut oil and cook all the veg together.

Spread a tsp of mayo on each mushroom, add your chicken, and veg on top and enjoy an ‘open burger’

(Total cal  365)



Snack 2


Clicks smartbite veggie crisps

(only found at Clicks North Cape mall) I pack these in for my kids for school too and they love them. There is a variety of healthier treats as well such a cookies, pop chips etc and all are small portions which is enough to fulfill a craving.

(Total 91 cal)


Meal 3

Coconut cream curry and gem squash

2 half gem squash cooked

1/2 tsp butter

1 sachet stevia

120 grams skinless, boneless chicken breast cut into cubes.

1 cup mushrooms

3 tbs coconut cream

Sugar free curry powder (Dischem has a nice variety)

1/2 red onion chopped

1/2 tsp coconut oil

1/2 cup almond milk



In a pan heat 1/2 tsp coconut oil and add in the onion and cubed chicken, once cooked add in the mushrooms, coconut cream and almond milk. Stir in the curry powder I usually use about 2 tbs of mild curry powder but you can make it stronger if you prefer.

Serve with 2 half gem squash with 1/4 tsp butter (not margarine) in each and 1/2 sachet stevia in each.

(Guys mayhave an extra half portion)


(Total 540 cal)



2 cappuccino with frothed almond milk

1.5 l water minimum (1 big glass with each meal)

(Total for the day  1399 cal)


Don’t forget to exercise every day!! We make sure to train all the muscles in the body each week to ensure a well rounded workout with lots of core training and exercise variations.  Exercise is vital while following this plan to ensure best possible results.

We also offer at home programs for those wanting to train alone.

Have a smashing day!


Till tomorrow……



Day 5

Hi guys

Hope you all had a good weekend. Which was your favorite meal?

If you have been sticking to the plan, you should already feel great.

We will only take photos at week 2 again so there is still time. Stay strict to your portions.


Meal 1

4 Healthy egg muffins

I just love these muffins. I like to prepare them over a weekend and store in an airtight container in the fridge for during the week. They have less than 50 calories per muffin and are low carb. They serve well as a snack too and are super yummy!



1 tsp coconut oil

1 cup chopped red peppers

1 cup chopped green peppers

1 cup chopped red onion

2 cup roughly chopped baby spinach

1 cup chopped mushrooms

4 eggs

4 egg whites



Preheat your oven to 180 degrees

Spray and cook a 12 slot muffin pan and set aside

Heat a large pan over medium heat and add in coconut oil, peppers, onions and mushrooms.

Cook for about 5-7 minutes or until the peppers are tender.

Lastly add in the spinach for an extra 2 minutes.

Season with salt and pepper and remove from the heat

Add the eggs and egg whites into a large measuring cup and whisk together. Add in more salt and pepper.

Add in the cooked veggies and pour evenly into the muffin tray.

These take about 15 minutes to cook. Make sure they are firm on top and that the eggs are cooked.

Enjoy 4 of these for breakfast today

(Sometimes I will only have 2 or 3 if I’m not that hungry and save the left overs as an extra snack for later in the day)

(Guys can have 6 muffins)

(Total 200 cal)

Snack 1

1/2 serving Wild Vegan Protein smoothie

(Any protein shake will do, just half the portion for this one)

1/2 cup almond milk

1/2 banana

1tsp cocoa

1 tsp honey / 2 sachet stevia

1 tsp ground coffee




OH MY! Mocha health bar smoothie

(This is super low in calories and really hits the spot for those coffee lovers)

If you aren’t a big fan of coffee. Go for the Chocolate cooldown smoothie, all the chocolate Yumminess minus the coffee 🙂

(Total 175 cal)


Meal 2


Avocado chicken lettuce wraps

Oh my word these are devine and super easy to prepare. Let me know what you think?



1 ripe avo peeled and pitted

2 tbs coconut cream

We will also be using the coconut cream for a to die for curry dish tomorrow 🙂

1 tbs lime juice

2 tbs spoon chopped up coriander

2 tbs mince red onion

1/2 tsp garlic powder

2 cooked boneless skinless chicken breasts cut into small cubes.  (about 2 cups)

salt and pepper

Butter lettuce leaves (the baby gem lettuce works just as well)



In a medium bowl, mash the avocado with the coconut cream and lime juice.  Stir in the coriander, garlic powder and chicken cubes and add salt and pepper to taste.

Fill your butter lettuce leaves and ENJOY!!!

You will look again and these will be gone 🙂

This portion is big enough to share with someone else.  It it’s just you, then half it.

(Guys can have half a portion extra)

(total 456 cal)

Snack 2

1 green apple (My favourite are the Granny Smith ones, so juicy!)

Heres a quick fun fact for you:


Did you know, eating an apple is a more reliable method of staying awake than consuming a cup of coffee?  This is because the natural sugar in an apple is more potent than the caffeine in a cup of coffee.

Also, apples are fat, sodium and cholesterol free

In other words, its a great snacking option.

I always go for a green apple, because it has more fibre and less carbs and sugar than red apples.

(Total 104 calories)

Meal 3

Butternut chips and grilled fish


Lets face it, who doesn’t like oily fried chips? You can pair it with basically any meal and you will be left feeling full and happy 🙂 Unfortunately potatoes are starchy and super high in carbs.  Frying up our food is tasty but saturated fats are what turn turn a potato into a time bomb for heart disease and diebetes.

Butternut chips are a far healthier alternative…  You can thank me later 🙂



1 large butternut squash, peeled and cut into ‘chip’ shape.

(This is the hardest part of the meal, the butternut is very hard so make sure to be careful with that knife.  I have cut myself before being too rushed)

Also very NB, make sure to cut the chips as thin as possible.  They will be more crispy this way.

2 tbs coconut oil

2-3 tbs fresh rosemary, strip the leaves from the stem and chop.  (Rosmary is a great combination with butternut but you can use whatever you have in your kitchen, even just salt and pepper will do)

Salt and pepper to taste


Preheat your oven to 200

Peel and cut butternut into super thin chip shapes

Once cut, I like to place all the chips on a plate and microwave for a couple minutes just to soften them slightly.

In a bowl add in all the chips, coconut oil, and spices and toss.

Spread the chips on a cookie sheet, and place into the oven for about 40 minutes until they are soft and crispy.  Flip the chips half through the cooking times.

(half the above portion for ladies) The guys may enjoy half a portion extra and two pieces of grilled fish.

Cook your fish of choice 120g (not crumbed) in 1/2 tsp coconut oil

(If fish isn’t your thing, switch it up for a grilled skinless boneless chicken 120grams)


(Total 400 cal)


2 x cappuccinos with frothed almond milk

(Not the sachets) Ground beans, nespresso, Jacobs, Nescafé are all good options. Make it black and add in your frothed almond milk


1.5 l water throughout the day 🙂

Have a big glass of water with each meal and you are good to go


(Total for the day 1355 cal)

Have a great Monday.

This week we will be doing some good strength training in the gym with lots of core training

Till tomorrow….