We parked our cars at the entrance of Tafelberg Rd and at the parking area, where the Micity buses collects the public for trips to the cable car up Table mountain. Opposite the car park are steps that leads you to the track. Follow the bend around the mountain and you will be greeted by the
gorgeous blue Atlantic coastline. As you walk along the track you will see the famous pipes. A overwhelming feeling came over me, and I almost felt like doing some pull ups or crazy monkey bar tricks on the structures of the pipes, cause I had now finally seen the pipes of the pipe track!

As you make the way on the path, which is relatively flat, pay attention how you step, if you’re not careful, the little rocks and stones can easily trip you or let your ankle twist! As you approach more greenery on the mountain you will notice a pointer board approaching. Stay on the path and follow on to the next pointer to the path up Kasteelspoort. This is a good place to have some water, a small snack and just to gather your thoughts for all the lunges approaching as your head up the steps.

As you follow the trail you will notice on some paths there is yellow footprints painted on the trail, just to keep you sticking to the right path. The climb was exhausting for our group and we stopped many times to take a break.

As we pushed along we reached a half point up the mountain, called
Breakfast Rock. With that name, it only seemed fitting to have something eat and take in the views of The Atlantic Seaboard, Lion’s Head, Signal Hill and a little piece of Robben Island in the distance.

After some treats, water and a bit of a rest, we followed the trail. It was very challenging for everyone as the South Easter was pumping, clouds becoming heavier with a little drizzle and the cold was really starting to settle in.
We hike for the love of nature, and to keep active, so we were in no rush to get up the path. We waited for others at various points just to make certain everyone was at least still in sight.

Approaching a flat area and a log bridge over a stream, the view is
breathtaking standing between the two mountains of the Twelve Apostles, looking down at the coast. To the left of the path we could see the beacon with directions of various sites on the mountain and times of how long it will take for you to get there. At the beacon we headed to the right to have a look at the foundation of the the first cable car on Table Mountain.

Looking straight ahead, you will see the Ledge, or Photo rock as it’s
called, where many photos has been taken. We had previously taken pictures of us doing planks on top of each other here, but with the wind pumping the way it was today, we thought it’s not a god idea.
All of us took our turn with various poses on this natural masterpiece with gorgeous views in the background and below.

After our photography session, we headed back to the path and past the beacon, on the way to the dams on this mountain. I always get amazed, when I think, this is the same dam we see when we hike up from Constantia Nek’s side, just making you realise how close the paths are leading to the top of the mountain.
Heading through the valley, we came across a flat cemented path, which is so scenic with the trees on the one side and the dam on the other. It gives your feet a bit of a break too after all the hiking and watching out for loose rocks. On route to the Hely Hutchinson’s dam is the Waterworks museum, with old equipment and a steam engine which gives you an idea of the scale of work done here back in the 1800’s.

To be surrounded by the sound of waves splashing against the dam wall, the mountains and the trees, I can see why people hire cabins on top of the mountain to spend time close to mother nature. Photoshoots and recharge sessions done, we made our way back the way we came, sticking to the right hand side of the trail, that leads down the the ravine. We waited for the others to catch up so we could have some more fun doing the Mannequin challenge on breakfast rock with Camp’s Bay beach and Lion’s Head in the background.

As with any path going downwards, always be aware of your footing as some of the rocks can be smooth and slippery. The pointer board was in sight and we were so grateful to walk on flat ground! Heading back to the car park, the track was much busier as people arrived for a brief walk with their families. Seeing the familiar pipes on the way back, told me that the hike was almost done.

Having a seat while waiting for the others to catch up was just what I
needed to give my feet a rest. This is a hike I won’t forget, taking into account all the elements we
encountered. Next time I do this hike, I will definitely do it from the
same starting point. The track from this side just makes the whole
experience more memorable.

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I know many people love to sleep late, especially on a Sunday, but if you decide to tag along with my friends and I for hike, be prepared to be #ChasingTheSun as my one friend will say when he posts his sunrise pictures. The peace and serenity, watching the world wake up and the skies become a canvas with so many colours are the moments we live for. These moments can never be bought and the experience never passed on. I always say you can sleep later again when you get home.

When we visit Muizenberg Caves, we usually meet at Surfer’s corner and try to take as few car’s as possible up to Bailey’s Kloof trail, which is opposite the shark potters lookout on Boye’s Drive. Surfer’s
corner fills up pretty early with surfer’s wanting to catch their 
early morning wave, so your car should be fine. Bailey’s kloof parking is at the start of the trail, but it only has sufficient parking space for about 4 vehicles, so we usually car hop up to the trail. 

The shark spotters are directly opposite Bailey’s kloof trail on Boye’s drive, which makes it very easy to spot the starting point.
At the start you will get a few steps upward. When standing on a large boulder, turn to your left and follow the path.

Follow this winding path as it goes to Kalk bay’s side then back again, and prepare yourself for a steep climb straight to the top, where you will be greeted by the Mimetes valley of the Silvermine’s Nature Reserve.
This path is easy walking with various flowers, fynbos and colours in full bloom.

You will see a gravel road approaching, and if you look to the the right, you will see the beacon with the map of the area in the centre of various paths.
If your intention is to visit Muizenberg Cave, stick to your right and go in the direction of St James Peak. If you hear the croaking of frog’s at a small pond, you have now reached Nellie’s pool, which means you have gone a bit too far.

The pointer board will lead you up a path and a bend to your right, will reveal the cave. Be sure to have your flashlights ready if you want to explore the various paths and tunnels, they become narrower and smaller and some places you even have to crawl. This is a perfect place to have a rest and have something to nibble on.

All rested, we headed down the path we came from, turned left back to the route marker and followed the path to the Kalk Bay amphitheatre. This route was overflowing with flora of various types and colours. The rock formations makes you feel as if you have entered a western movie setting.

The path walks in-between the rocks and flowers as we searched for Tartarus Caves. Keep your eyes open, as it’s very easy to miss, because the opening is small and located very close to the ground.
The cave is damp on the inside and if you listen closely, you can hear
water flowing closeby. Just for fun we kept quiet and turned off our
lights. The silence was deafening and there was darkness all around!
When we exited the cave it’s amazing to see how bright and colourful it is outside, which makes you appreciate this trail even more.

Before we made our way down the path, we sat for a bit at the top beacon and looked over Kalk Bay harbour, Fish Hoek, Simon’s Town naval base and all along the False bay coastline.

We left the beacon and walked the trail on the side of the coast and we returned to the route marker, walking through Mimetes valley. Just before you approach the trail to head down the mountain, you are greeted by the big blue ocean and coastline of False Bay which now stretches from Muizenberg all the way up to Strand.

If you love the beach, the sights and sounds of nature, and have an explorer’s spirit within you, I am certain you will love this trail!

The post Muizenberg Caves appeared first on Fit Factory SA.

I have seen various studies/tips of the benefits of cinnamon but after
reading about it more recently, I am going to make a concerted effort to include in my diet regularly on a daily basis.

Cinnamon has been researched to show that it will increase your insulin sensitivity, which will help you with blood sugar stabilisation, which will help you keep cravings under control, which will ultimately lead to fat loss overall period of time.

The brilliant part is that it’s so easy to do! You can add it to many
different things like oats, yoghurt, veggies, have it at night before you go to bed or even add it to your favourite coffee as I do.
One thing though, please don’t confuse cinnamon and cinnamon sugar.
Cinnamon sugar won’t give you the benefits of pure cinnamon!

A teaspoon a day is all it will take to bring about good, healthy changes to your body!

I am not saying have a Cinnabon daily and expect a better body…..sorry to disappoint you guys…. also bear in mind this is one component that works, but everything
else like your diet and exercise has to be in place as well!

The post The benefits of Cinnamon appeared first on Fit Factory SA.

I often ask them firstly what changes has been made to their diet, if that seems fine for their goals, I will ask have they ever tried HIIT.

Sometimes, us as human beings like to stick with things our forefathers did, and yes, everything has its place, but push yourself rather than go from set then rest, then a set, and when you’re done, cardio at the end. Science tells us otherwise, so make smarter choices, if you want to take your workout up a level!

High Intensity Interval Training (HIIT) might not be suited for everyone’s goals, but the benefits are hard to deny, that’s probably why most commercial gym’s structure their classes this way. Some of the benefits being :

Improving your Cardiovascular fitness

Builds lean muscle and drop fat

Helps you burn more calories at rest

Improves athletic endurance

Increases your metabolism

Varied workouts prevent boredom. I use weights, do plyometrics and abs in-between my workouts, thus cutting the need for additional cardio at the end of the workout.

It can be done without equipment.

It can be done on cardio machines to really push your fitness levels.

It will save you time!

HIIT is a exercise strategy alternating between short periods of intense exercise with less intense recovery periods. For this example, think 20 burpees and planks for 30 secs thereafter. While you are planking, your core and body will still be working, but not as much as when you were doing burpees.

Look out for my future videos, how to do HIIT training with/without weights and with no cardio equipment.

Eat Clean, Train Mean!!

The post HIIT Training appeared first on Fit Factory SA.

I saw this recipe and what I liked most, is that it consisted of all the ingredients I had at home and it was super easy to make.
I altered it to my specifications and so can you. Don’t use or have whey protein? Use soy or pea protein, just adjust ingredients according to taste.
Don’t like choc chips? What’s wrong with you???? …..joking….add some  cranberries or raisins, make it your way!

 Ingredients:

1 and half cups rolled oats, half cup vanilla/banana whey protein powder (about 2 scoops), half tsp cinnamon, 1Tablespoon sunflower seeds, half cup smooth natural peanut butter (or any nut butter)*, 3 Tablespoons natural honey,
1 tsp vanilla extract, 1/3 cup raisins, chocolate chips, cranberries or preferred add-in, 4 Tablespoons  (almond, milk, water etc…)

Instructions:

Add oats, protein powder, cinnamon and sunflower seeds to a large bowl. Add in peanut butter, honey and vanilla extract.
Stir to combine.

 Add in choc chips (or preferred add-in). Mixture should be slightly sticky but still crumbly. Slowly add in liquid 1 tablespoon at a time and using hands (time to get dirty!) combine until it comes together in a sticky ball that holds together.
If mixture is too dry, add in more liquid but not so much that it won’t hold shape.
Roll into balls using hands. Place in a container to set in the fridge for at least 30 minutes. Store in fridge until ready to eat.

I have stated above I was trying this for a hike but these are SO good I was asked continually by my kids if they can have more!
With ingredients that you have at home, no baking, quick prep time coupled with good nutrition, it is perfect for everyday travels, not just a hike!

The post No-bake Protein Energy balls Recipe appeared first on Fit Factory SA.

I was invited along to this hike from a friend of mine, as he was taking his rugby team up this route for little bit of fitness endurance training.
I usually take the flat path from Tafelberg rd up to Woodstock Cave as it’s much easier, and because of this, I can include a mild jog.
Going on a hike with a group of young, reasonable fit to advanced people was definitely a blessing. The pace set was very brisk, catching a breath in between. Be warned the route from Rhodes are inclines and steps, so to focus on developing leg strength and cardiovascular fitness for this rugby team was perfect.
The gates for Rhodes Memorial at the lower car park opens at 7am, which doesn’t make it too early for the late sleepers.

 We checked weather reports and we noticed “a passing shower”. Thinking what harm can a bit of drizzle do, we decided to go anyway. Luckily I brought my raincoat along and even though my shoes were soaked, walking in the rain, waiting underneath some trees for the heavier downpours to pass made me feel so at peace and at one with nature. I have been on many hikes but this was definitely one for the books because of this feeling.

The pathway that leads to the Block House is three levels of steps, turn to your right and walk up a incline and through the turnstile gate. If you look to upwards to your left, you will notice the Block House. Just behind the Block House is the path that will lead you to the Woodstock Cave.

Following the path all the way through the trees made all my sense of smell come alive, with the flowers in bloom filling the air with their natural aroma. Going around a few bends you will start to notice the harbour and how close you are to the city. If you look upwards to your left you will see the cave.

Be on the lookout for a pointer board in your path close to wind-bended trees as it’s easy to miss. To your left is a path leading in a zig zag motion up towards the cave. As with any hike, your safety should come first, with that being said, please go in a group. The cave sometimes gets used for prayer meetings, so just keep that in mind if you do encounter anyone when you arrive.
If Cape Town was fortunate enough to get rains a couple of days before, you may even have a waterfall over the cave.
The sights, serenity and the feeling of accomplishment of this trail will leave you breathless.

The post Woodstock Cave Hike appeared first on Fit Factory SA.

When I am away from home and want to buy something to eat, it has to make sense to me in many ways.
Number one, will the deal’s nutritional value serve my goals?
Number 2, is it affordable? Let’s face it, eating healthy is costly, so to have something that is well priced is definitely an advantage.
Number 3, does it taste good? For many people, the taste is even more important than how healthy it is. I have no problem eating tuna, as is out of the can, but we are all not the same.

I decided to do a review on one of my favourite meals that fit this criteria perfectly.
When I am able to, I have this from Kauai after a morning workout.
It’s the Avo, toast, Sriracha on Low GI.
It comes ready to eat cucumber slices chopped up, slices of avo, cream cheese on a slice of Low GI bread.
Sriracha is the spice they add to the meal to liven it up a bit.
I add 3 poached eggs to my Sriracha to increase the protein content according to my goals.

The poached egg combo and Sriracha causes your taste buds to do some serious burpees!

Protein-sorted, good fats-sorted and Low Glycemic Carbs-sorted!

A macro nutrient filled meal for R58 gets a double thumbs up from me.

Give it a try and let me know what you think!

The post Breakfast on the go! appeared first on Fit Factory SA.

Long distance runners are lean, which suites them for covering ground. Sprinters are powerfully built and are explosively fast for shorter distances.

Weight

Long distance runners carry little weight. Carrying  too much weight is a burden for distance runners, as it also allows their speed. Distance runners burn alot of calories in training and races, so excessive weight gain is never a concern them. Most of the weight sprinters carry are muscle. Being heavier allows them to run with power.

Muscle Mass

This is one of the first things you’ll notice about these two athletes. The distance runner has longer muscles mainly in  the lower area. Sprinters have thick muscles which make them jump explosively from the starting line. Sprinters have muscular arms which help them achieve maximum speed and balance. Both runner’s do aerobic training to prepare for races, with the sprinter incorporates weight training into their workout as well to add muscle. Have you noticed the muscle definition in a sprinter’s body? It’s because their running is more of a complete body workout, incorporating legs, tightening abs/core and upper body which accelerates at high speeds!

Physical Risks

Both of these runners run different type of races, so they are likely to pick up different type of injuries. Distance runners often pick up shin splints, stress fractures and muscle cramps due to dehydration cause by these long distances. Sprinters tend to be more wary of muscle and hamstring pulls because of the quick acceleration in their races. Both athletes however are prone to back,ankle and knee injuries because of training and competition.

How does their training differ?

Sprinters focus on developing fast twitch muscle fibres which you develop from plyometric exercises and strength training, thus improving speed, strength and power. Long distance athletes focus more on cardiorespiratory fitness, muscular endurance and stamina.

The post Same same but different… appeared first on Fit Factory SA.

A gluten allergy is the body’s inability to digest or break down the gluten protein found in wheat and certain other grains. Gluten intolerance (also known as a gluten sensitivity) can range from a mild sensitivity to gluten to full-blown celiac disease ( the immune system being sensitive to gluten in the body). This may lead to Anemia, low bone mineral density (osteoporosis), itchy skin rashes, chronic fatigue, joint pain, infertility, or repeated miscarriages.

If you have suffered any of these symptoms when having breads, pastas, pizza etc stay away from these foods for about 2 weeks to come to a more clear conclusion or seek the help of your health care professional.

The post Could you be Gluten Intolerant? appeared first on Fit Factory SA.

I came across HEBA on social media by accident. Being gluten free, Banting friendly, no added suger, grain free and the typical nutritional information being Protein 21,7g & Glycemic carbs 8g, I definitely had to check it out and most importantly, give it a taste!

It can be made as a porridge/pap/bread in a mug or a full bread of 20 slices. The recipe’s are on the pack and are so easy to make. My bread in a mug was so simple, light, fluffy and fresh, I can’t wait to add in other ingredients to make it even more tastier! It can be found at Fruit and Veg for R35 per 200g. Try it out and let me know what you think!

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