Posted on

THE IMPORTANCE OF EXERCISE DURING THIS PANDEMIC

Good vibes only

Hi Guys 

Who would have thought that 2020 would start out with such uncertainty.  While there is not much we can do but ride out this wave, we can choose to take control of how we move our bodies and what we decide to put into them.

For all of us, regardless of age, regular physical activity is important to stay healthy.  It helps improve your immune strength which will make your body less susceptible to infections and their most severe consequences, and better able to recover from them.

Exercising boosts blood flow to the brain, reduces stress hormones in the body and boosts the “happy” hormones that help us feel greater mental health.  A good workout also helps maintain a healthy weight and prevent that dreaded weight gain.  

HOW MUCH EXERCISE AND HOW OFTEN?

An adult should aim for at least 2-3 times per week amounting to 150 minutes of moderate intensity exercise.  It is also important to encourage lots of active play with your kiddies, getting them to move about for 45- 60 minute per day.

WHAT TYPE OF EXERCISE?

The easiest form of exercise to do would be to use your own body weight.  Think exercises such as push-ups, sit-ups, lunges, squats, planks and dips.  Try and incorporate exercises for each part of your body.

You can also find objects in your house which you could incorporate into your workouts to use as weights if you don’t have access to equipment.

Chores also count as exercise.  These include: Mowing the lawn, washing windows and sweeping 🙂

Get in contact with us for more info on all the ways we can assist with regards to your training during this time.

Keeping it clean

WHAT TYPE OF NUTRITION?

While baking can be a fun activity and is sometimes necessary to relax, try and aim to have at least a couple sugar free days per week allowing just a few sweet treats per week to look forward to. 

Aim to drink lots of water throughout the day and up your vitamin C with these types of foods:

  • Red, green and yellow peppers
  • Freshly squeezed orange juice
  • Sweet potato
  • Strawberries
  • tomatoes 

Here is a delicious Immune- boosting smoothie to try out:

INGREDIENTS:

  • 1 x carrot
  • 230ml of apple juice or coconut milk
  • 1 x orange
  • 1 apple
  • 1 kiwi
  • 1 tbs apple cider vinegar
  • 1 small finger of ginger (optional)

INSTRUCTIONS:

Add the apple juice or coconut milk to your blender. (Apple juice will make your smoothie taste sweeter) 

Peel and cut up your orange and add the pieces in the blender.

Peel the apple and remove the seeds and place in the blender.

Remove the skin from the kiwi, chop up the carrot and add into the blender.  

Add in the apple cider vinegar and a small piece of peeled ginger and blend for 3 minutes.

If you prefer a more watered down consistency then add in extra apple juice or coconut milk until the desired thickness is achieved.

Pour it into your favourite cup and ENJOY!

TIPS?

Try and make exercise part of your daily regime by working out at the same time each day. 

Setting a couple of goals each day is a great way to stay motivated and feel that sense of achievement if you manage to check them all off of your list. Start with small goals and increase them as you feel more comfortable and confident.

It will take some effort to adjust and create new fitness routines but the pay off is so worth it 🙂

Stay safe! 

Sam 

Its a ghost town out there
Posted on

Peanut butter breakfast bars 🤤

Hi guys

Another simple recipe with no cooking involved 🌸

Check out the recipe below

Ingredients:

3/4 cup sugar free peanut butter. (You can use almond butter or macadamia butter if you prefer)

1/4 cup honey

2 1/4 cups raw oats

3 tablespoons protein powder of your choice. You can use cocoa powder if you prefer a chocolate taste.

1 teaspoon vanilla essence

1 pinch salt

2 tablespoons coconut oil

1 Lindt dark chocolate ball (you can use regular dark chocolate) this is all I had 😂

Directions:

In a small pot over low heat combine the coconut oil, peanut butter, honey and vanilla essence and simmer for 2 minutes making sure not to let it burn. (You could use your microwave for this step too, make sure to stop and mix often)

In a seperate bowl combine the oats, salt, and protein powder. (You could add in nuts, shredded coconut or raisins during this step if you would like something a little different)

Combine the dry ingredients with the wet and mix mix mix mix 😅😅😅

Line a small pan or dish with baking paper and press the batter flat.


For the topping:

I melted 1 dark Lindt ball with a little bit of almond milk and poured over the top 🙂 pop into the deep freeze for 1 hour. Cut into even squares (I got 20 out of one batch)

1 square is 110 calories and can be enjoyed as a snack anytime of the day. The kids loved these too and would be a great add on for lunch tins

Enjoy 😚

Posted on

Healthy cucumber bites :)

Hi guys

It’s been so long since I last posted, I thought it was time I break the silence and start putting out a couple blog posts again.

As we are kissing winter goodbye 👋🏽 it will be easier to eat healthier, lighter meals again.

Here is a super easy 110 calorie snack which is so yummy and filling. It will definitely fill any empty spot and carry you through to your next meal. Best part is, it’s so quick and easy to prepare.

Forget the cracker bread and provitas 🙂

These little cucumber bites are such a fresh and easy snack to prepare.

Check it out

Ingredients:

1/3 cucumber sliced

1/2 slice cheddar cheese

1 slice cooked ham

2 tablespoons cottage cheese (not cream cheese)

Salt and pepper

It’s pretty simple, spread a little cottage cheese on each slice, add a small piece of ham and cheese to each piece, season with salt and pepper and you are good to go. 🙂🙂🙂

You can play around with toppings and use whatever you have in your fridge. A couple days ago I added thin slices of tomatoes and pineapple 🍍 Yum!

If you are looking for something a little more filling, then top with tuna and a little bit of mayo for lunch. ☺️

Enjoy!!


Posted on

Bophelo Transformation challenge winners!

We have finally wrapped up the Bophelo Transformation Challenge! 

It was a tough decision, but our judges have decided on our top 3 winners who will receive some amazing prizes! 😬🕺🏻💜 

The challenge started on the 1st of February and ran for 2 months. The emphasis was to raise funds for the Bophelo Child and Youth Care Centre well as motivate each individual to make positive dietary changes and to get active! Each person who entered paid a R100 joining fee and we had a donation jar in The Health Bar where our members could donate some extra cash too.🌻

We had such an overwhelming response from each and every business which we approached. They donated prizes without hesitation and without them this competition wouldn’t have been able to take place. Thank you to the following who donated our main prizes : 

•Esthetiques 

•Laser + Aesthetics Clinic 

•Hegarty Attorneys 

•Eazy Car Wash 

•Eazy Gardener 

•SANBS

•Theron Fotografie

•Belmed Medical Centre 

•Anelda from Tupperware 

•Blue socks embroidery 

•Nutrirave 

•Scarlett Rose Hair 

•Micayla M Photography

•NC ink 

•Beautiful nails, hands and feet salon 

We would also like to thank the following for the donation of our lucky draw prizes: 




The lucky draw prizes go to the following people : 

Free wheel alignment vouchers from Tiger Wheel + Tyre to: 

  1. Lourika Hugo
  2. Elizma Karemaker
  3. Kurt Muller

1 x free spare key sponsored by Joz the Keyman

  1. Mo Abrahams

1 x R900 clicks gift voucher sponsored by Party and More – 

  1.  Nomonde Mpokwane

50% off voucher for a dental x ray and receive a free dental check – Infinity Health Medical Center

  1. Nandi Streicher
  2. Mandy Booysen

30% off microblading with Landi Pelser – Kimberley Laser + Aesthetic Clinic 

  1. Charlene Pillay

30% off microblading with Naduchelle Hayward – Kimberley Laser + Aesthetic Clinic 

  1. Carmen Jacobs

Manicure with gel overlay – Beautiful Hands and Nail salon : 

  1. Dieketseng Mofokeng

2 SANBS hampers : 

  1. Ryan Vermeulen
  2. Judi Jooste

We had about 8 contestants in total who stood out, all who worked hard and saw some stunning results. We sat down with 6 judges (8 of us in total) and discussed each entry, taking many factors into consideration: Total weight loss, age and best overall results on photos.

We finally came to the decision: 

In third place : 

Arenda van Wyk (Total of 4kg lost)

In second place: 

Anelda Swart (total of 11kg lost)

In first place: 

Carien Weir (total 8kg lost)

All 3 winners have impressive photos and showed big changes. Welldone! Your hard work shines through! 🙂 They will be receiving their prizes soon.

In total we raised R11 440 which we will be handing over to Bophelo this week 🤗

Thank you to each and everyone who donated toys, clothes and money. We hope to make this an annual event at Seaward Fitness. 

An extra thank you to SANBS who donated some stationary and earphones as gifts for the kiddies at the Bophelo Centre. 💜💙💚

If you are interested in getting involved with Bophelo please make contact with them and see how you can help 🙏 

If you would like to make a small monthly contribution this is how you can do so


Till next time 

Sam 

Posted on

Best exercises for a tiny waist

Hey guys

I had someone ask me during the week what the best exercises are to achieve a ‘tiny waist’

Core training is very important not only to achieve a fabulous looking stomach but to prevent back ache as well which many people struggle with. Weight training for the entire body is very important. It’s the best way to reduce body fat and sculpt and tone areas on your body which you would like to define. It isnt necessary to lift heavy weights to achieve this look. Often basic exercises are overlooked. Concerntrate on engaging your core throughout your entire workout. (Suck in your tummy towards your spine) and focus on perfect posture.

Diet is also a big factor. Choose fresh food (not out of a box or packet) veggies and fruits most of the time. Keep the processed food, any food high in sodium and alcohol limited as these are all inflammatory foods which will cause your body to retain water.

(You don’t have to give it up completely) if chocolate is your thing then find a way to incorporate it into your diet. Having a block or two here and there won’t cause damage. It’s all about portion control and making sure that most of the time you are eating good food which your body will benefit from.

Here are just 3 of my staple exercises which I include in my sessions to build that core strength and help my clients achieve those slim waists and rock hard abs 😀

* RUSSIAN TWIST

Lie down on the floor placing your feet on the floor. Your legs should be bent at the knees. Elevate your upper body so that it creates an imaginary V-shape with your thighs.

Hold onto a dumbbell or even just an imaginary dumbbell for beginners. Slowly twist the torso to the left and bring the dumbbell beside the left hip. Return to center, and then slowly twist to the right and bring the weight beside the right hip to complete one rotation.

The twisting motion of this exercise is a winner. You will firm the muscles on your sides and strengthen your back muscles too which will give you a toned and small waist. Make sure to engage your core.

* SIDE PLANKS

Start on your side with your feet together and one forearm directly below your shoulder. Contract your core and raise your hips until your body is in a straight line from head to feet. Hold the position without letting your hips drop.

Planking is OH SO effective for the entire core. Specifically side planking to achieve a smaller waist. There are a couple levels of difficulty for this exercise, therefore anyone from a beginner to advanced will benefit from this. Beginners can start with their knees bent and on the floor and for the more advanced lift up onto your feet. You could add in leg lifts or hip dips while doing the plank as your core strength improves.

* STANDING SIDE BENDS

This exercise is performed using a dumbbell. Stand with legs shoulder width apart and stand up straight while holding a dumbbell in the left hand (palms facing the torso) as you have the right hand holding your waist. While keeping your back straight and your head up, bend only at the waist to the right as far as possible. Make sure not to slouch forwards and concentrate to keep your body in a straight line.

This exercise is a killer 😂…. in a good way. Try it. I promise you will feel it the next day!

It’s very nb to execute exercises with caution. Correct form is vital to avoid unwanted injuries. Not all exercises are for everyone even if excuted correctly. If you feel pain while doing an exercise then stop. If you are recovering from an injury, make sure to check with your doctor to make sure that you are ready.

Lastly for the beginners… It doesn’t matter how unfit or incapable you think you might be. You definitely can achieve it if you set your mind to it! Don’t be hard on yourself. Set small goals for yourself to start out with and keep your exercises basic. Stay consistent and you will surprise yourself with how quickly your core strength will improve. A strong core will also alleviate those little aches and pains which you might be struggling with.

Check out a couple of these cool ab transformations at our gym 🙂

Wishing you all a stunning weekend 😘

Sam

Posted on

No bake coconut bombs 🤤

Hi guys

I have a new recipe for you.🤗

This is super quick and easy. Warning: Your hands will get teeny tiny bit messy 😬 (But it’s totally worth it for the end result)

Luca and Cole basically finished the entire batch which means that they approve of them too.☺️

Here we go…..

Ingredients

* 1 cup of shredded coconut

* 2 + 1/2 tbs honey

* 3 tbs melted coconut oil

* 8 blocks of dark chocolate (melted)

Directions

Combine all the ingredients into a bowl and mix.

Here comes the messy part. Using your hands form and press a heaped tsp of batter in a ball.

Place them in the deep freeze for about 30 mins to set.

Voila 🤗

Store in a container in the deep freeze and enjoy as needed.🙂

Have a lovely Friday 🌞

Sam

Posted on

Chickpea blondies 😍

Hi guys

Here’s a protein packed sweet recipe for you to try out. The ingredients in this recipe are packed with protein which means you could enjoy one of these babies anytime of the day.

I would make a couple changes when I make these again which I will go into below.

Ok check it out

Ingredients

* 1 tin chickpeas (drained and rinsed)

* 5 tbs sugar free peanut butter or almond butter

* 4 tbs honey (you could substitute with stevia which I would have done but I had none left 🙁)

* 1 big scoop Wild Raw Vanilla Vegan Protein (any vanilla whey protein will do, always try and choose a soy free option which is easy to digest and won’t leave you feeling gross and bloated)

* 1 tsp baking powder

* 1 tsp vanilla essence

* 2 eggs

* 2/3 cup almond milk

* 1/3 cup dark choc chips (I melted a couple blocks of dark choc with some almond milk and poured it over the top instead but choc chips would have worked better)

* 3 tbs shredded coconut

Directions

Preheat oven to 180 degrees.

Place all the ingredients ideally into a food processor except for 1 tbs of coconut

(I used my trusty old blender again which didn’t work very well 🙄😬)

Blend until smooth

Once blended this is where you would mix the dark choc chips into the batter.

Pour the batter into a tray which has been sprayed with cooking spray and sprinkle the remaining coconut over the top

Bake for about 25 – 30 mins or until a toothpick comes out clean.

Pour the melted dark choc over the top (if you go with the option of dark choc chips then it won’t be necessary to add the sauce to the top)

Cut into squares and enjoy 🤗

This is a far healthier alternative to a slice of sugary cake but you would still need to portion control. I would try and stick to 1 per day. 😀

Happy Wednesday 🌼

Sam

Posted on

Exercise and pregnancy

Hi guys

I’ve had a couple ladies show some concern with exercising while pregnant.

What’s the low down?

Can you train and stay active while making sure that your baby stays safe?

In most cases exercise is safe during pregnancy and even recommended for many reasons which you will see below.

If you were active before your pregnancy it’s usually safe to continue throughout your pregnancy. (I gave a spinning class just a couple days before Cole was born? – Keeping in mind that I had been giving classes for a couple years before, so it was considered a safe decision)

More than likely, your doctor will tell you to stay active, as long as it is comfortable and there are no other health conditions suggesting otherwise.

Exercising for just 30 minutes on most days can benefit your physical and mental health throughout your pregnancy.

I was more active during my second pregnancy and I felt a lot less uncomfortable.  I also felt more confident and less self conscious ? The best part was an easy delivery and recovery.

We have introduced a 30 min personal training session focusing on specific exercises for pregnant ladies which will offer a ton of benefits? Check it out

IMG_2762.large.JPG

Remember to always check with your doctor if you have any questions or concerns related to exercising. Make sure that you are always comfortable while doing exercises and most importantly try and enjoy the journey (and sleep while you can?)

Happy Tuesday?

Sam