MelJvN

Packages and rates for 2025/2026

2022-01-20T02:29:00.005-08:00

Melissa Jansen van Nieuwenhuizen

About me

ETA/ HFPA/ Fitpro Qualified Personal Trainer

Trifocus Qualified Specialized Nutrition

Fatloss and body shaping

Pre and postnatal exercise specialist

16 years’ experience in the Fitness industry

Thank you for reaching out! You have made the decision to change your life. You want to be a healthier, fitter, and stronger version of YOU. Now you just need the right tools to make this happen. That’s where I come in.

To get started please fill in my form in the consultation form below

https://form.jotform.com/230823533822048

I advise that you do at least a 3-month cycle for best results. However, you are welcome to stay on as long you need me.

All packages are valid for 4 weeks (1 month), unless otherwise stated. (Including online support and check ins with me) The monthly fee includes all updates made within the month

All plans are personalized (except eBooks), you simply indicate if you are pre/post-natal or breastfeeding and everything is catered to your needs.

2 Weeks Cancellation notice required

Please send your proof of payment when payments are made with your name as reference. So, I do not miss your payment

Banking details

On request. Please email melissajvn1986@gmail.com

I only start working on plans once I have received proof of payment.

Please allow 5 working days for plans to be delivered to you.

Options for Online Coaching Packages

*Option 1* *Popular	Meal plan Monthly payment	R1250	Mealplan tailored to your needs. Online support. Includes updates within the month. Macros included. Weekly check-ins to be done by you.
*Option 2*	Training program Monthly payment	R1050	Personalized training program delivered through Trainerize app. Online support available. Home training options provided. The minimum requirement is a set of dumbbells and an elastic band. Weekly check-ins to be done by you.
*Option 3* *Popular	Meal and training program Monthly payment	R1800	Mealplan and training program tailored to your needs. Macros included. Online support. Weekly check-ins to be done by you.
*Option 4*	Calculate macros Monthly payment	R750	Calories and macro split calculated to your needs. You also receive my Flexible dieting handbook and macro sheets. No meal plan included Weekly check-ins to be done by you.
*Option 5*	12 weeks Meal and training package. Full payment on order	R4100	This package comes at a discount of 25%. (already calculated in the price) Online support Home training option available Weekly check-ins to be done by you.
*Option 6*	12 Weeks couple’s challenge Full payment.	R6400	This package comes at a discount of 40%. You receive both programs (Meal plan and Training) tailored to your needs. I am available for questions and support Weekly check-ins to be done by you.
*Option 7*	Couples’ meal plan: Monthly payment	R2125	This package comes at a discount of 15%. Personalized meal plan for him and her. Online support Weekly check-ins to be done by you.
*eBook*	The Active Living Meal Guide- Recipe book	R300	Includes 40 of my favourite recipes with calorie breakdown *Payment info is at the end of the document OR follow PayPal link to purchase. http://fitizfab.blogspot.com/2020/06/the-active-living-meal-guide.html
*eBook*	Glutes rescue eBook	R450	A Collection of my favourite lower body exercises to wake up your glutes and tone your legs and calves.
*eBook*	Bodyweight eBook	R500	You will receive a set of 10 workouts to do anywhere, anytime, anyplace. No equipment needed
*eBook*	Upper body eBook	R400	You will receive a collection of my favourite upper body exercises to tone and shape your arms and back. Some abs-work included
*eBook*	Postnatal eBook	R600	A Collection of workouts to rebuild your body and core strength after pregnancy

The SHRED V1 eBook

(not advised for pre- or post-natal or breastfeeding)

6 weeks fatloss program

This includes:

Training program. Meal plan. My recipe eBook. Flexible dieting guides and more

Selling price R1000

This option is a once off with no check-ins or follow ups

SPECIAL PRICE ON PDF TRAINING

You can now purchase the training programs from the previous

8 weeks challenges at the discounted price of R600.

Full 8 weeks of training (no meal plan included)

Once off purchase. No follow ups or check ins

PayPal purchase link for New Year’s Challenge 2020

http://fitizfab.blogspot.com/2020/06/special-price-on-training-programs.html

PayPal purchase link for Spring Challenge 2020

The SHRED V2 eBook

(not advised for pre- or post-natal or breastfeeding)

8 weeks fatloss program

This includes:

Training program. Meal plan. My recipe eBook. Flexible dieting guides and more

Selling price R1200

This option is a once off with no check-ins or follow ups

Terms and conditions for online coaching

ONLINE SUPPORT IS ONLY AVAILABLE FOR 4 WEEKS FROM YOUR LAST PAYMENT MADE. IF YOU WANT CONTINUED ONLINE SUPPORT, YOU NEED TO PAY THE UPDATE FEE.

Please check in with me weekly via email (PLEASE USE PROGRESS REPORTS) to update me on your progress. Fill in online

*Please note I will not be replying to emails over weekends as this is my family time. Working hours for online coaching is 9h00 – 16h00

I prefer email correspondence for coaching, as this gives me a better paper trail. Please do not send WhatsApp’s

If you are unsure about something, ASK. I want you to succeed and we need to work as a team, which means you must be able to communicate well with each other.

2 weeks’ notice required to end coaching

Special on Spring Challenge 2020 Training programs

2020-11-17T00:33:00.009-08:00

You can now get the training programs from Spring challenge 2020

• R700 will provide you with 8 weeks of training for home or gym.

• Suited for all fitness levels

• No check-ins or follow ups

Special price on New Years Challenge 2020 training programs

2020-06-14T12:48:00.001-07:00

Hello Friends,

I am running a little special on the training programs from the previous challenge.

• R700 will provide you with 8 weeks of training for home or gym.

• Suited for all fitness levels

• Includes progressions and regressions

Make this YOUR year!!!

Purchase link to The Active Living Meal Guide

2020-06-12T12:53:00.009-07:00

Hello Friends,

I have just made purchasing The Active Living Meal Guide so much easier!

T H A N K you for your support so far! I’ve sold over 150 copies of my Active Living Meal Guide.

I am hoping that this book will help change your view on healthy meals.

This eBook :

- Includes 40 of my delicious recipes

(10 breakfast, 20 main meals, 10 snack ideas) 🍇🍉🍧🍩

- So simple to prepare, your toddler can do it 😉

- Calorie breakdown for each meal

- Macro tables

- No cutting any food groups ❌

How can my book help you?

By choosing certain meals every day, you can determine the amount of calories you are consuming.
This is useful whether you are on a fat loss journey, or just eating mindfully and trying to maintain your current weight.
Take advantage of this offer.
eBook will be delivered via pdf format.

My eBook sells for R300

( 18USD - Please note that it can vary depending on the exchange rate)

Beef soup - Slow cooker winter warmers

2019-07-25T05:23:00.000-07:00

I've been in the mood for one of these bowls for so long and it's actually no effort if you just pop it in the slow cooker.

Here's what I did:

Added 500g soft beef shin with 2x beef stock cubes and a cup of water to the slow cooker. Leave it on high for 2 hours.
Add: ( you can use your own ideas, but this was my veggies)
400g butternut
400g chopped green beans
400g zucchini
1 can 4-bean mix ( drained)
Mix 1 packet of brown onion soup with 1-.1.5L water and pour that over the veggies.
Leave on high for 2-3 more hours.

Makes 6 servings of roughly 250 calories each.

Bon Ap!

The Green Juice Fast

2018-12-18T01:59:00.002-08:00

The 24-HOUR fast

FASTING: WHAT IS IT?

Fasting is the voluntary avoidance of food (and sometimes certain beverages) for a set period. Although it has been used for purposes that are unrelated to health, fasting has been used to heal the body for thousands of years. Hippocrates (commonly known as the “Father of Medicine”) is one of the first documented physicians to publicly support the health benefits of fasting. He believed that abstaining from food for a period can help the body heal itself from a disease. Since then, fasting has been used by people across the world to support a healthy life.

Among the many types of fasts available, it can be challenging to know which methods are most effective. The 24 hours Fast consists of eating one big meal (usually dinner) and then avoiding all food until dinner the following day.

IS FASTING SAFE?

One common misconception about intermittent fasting is that it is unsafe. While there are certainly ways that fasting can be made unsafe, intermittent fasting is healthy for nearly all individuals. There are, of course, rare exceptions where fasting is not appropriate at certain times or for certain individuals. However, the intermittent fasting that is followed here is so temporary that nearly everyone can experience the benefits of fasting.

In fact, research has shown that intermittent fasting can serve as a much safer alternative to restrictive diets. When calories are restricted, a complex series of intricate events is triggered, including the “activation of cellular stress response elements, improved autophagy, modification of apoptosis, and alteration in hormonal balance.” Intermittent fasting helps reduce the adverse effects of chronic calorie restriction, including malnutrition.

TIPS FOR STARTING YOUR FIRST 24-HOUR FAST

Do you fast once a week. For example, every Monday.

As you begin to plan your first 24-hour fast, there are some important considerations to be aware of. For you to see 24-hour fasting benefits, you need to be sure that you are eating the correct foods prior to your fast. First, be sure that the last meal prior to your fast is full of healthy fats. This can include foods such as fish, nuts, avocados, and olive oil.

Foods containing healthy fats will help you feel full for a longer period and will reduce tempting cravings. Second, plan to drink plenty of water during your fast to suppress feelings of hunger. Often, feeling hungry is a sign of thirst. Also, be sure that you are drinking lots water during your intermittent fast.

24-HOUR FASTING BENEFITS

One of the most important questions about fasting is “what are the 24-hour fasting benefits that I can expect to experience?” Because of the unique way that intermittent fasting works with the body, there is a wide range of improvements that people see when they begin fasting. Some of these benefits can be observed within a very short period, while others require regular fasting over several months or years. Intermittent fasting directly impacts numerous parts of the body, especially those that help regulate weight. Explore some of the 24-hour fasting benefits that you are likely to see after starting intermittent fasting.

INTERMITTENT FASTING SUPPORTS WT. LOSS

One of the most significant 24-hour fasting benefits is weight loss. At first glance, it might seem like the reduction of calories that occurs with regular fasting is the main reason for losing weight. However, the reduced calorie intake is not the sole reason behind the weight loss that many experiences because of intermittent fasting. There are complex processes that occur during a fasting period that are the root causes for successful weight loss.

For example, it is thought that fasting may

assist with lipid metabolism
improve fasting glucose levels
improve body composition in those who are overweight
fasting influences metabolic regulation due to its impact on “circadian biology, the gut microbiome, and modifiable lifestyle behaviours, such as sleep.”

ADDITIONAL 24-HOUR FASTING BENEFITS

Improved weight loss and a longer lifespan are not the only 24-hour fasting benefits. There are many other ways that regular intermittent fasting has been proven to positively affect one’s health.

Research has linked intermittent fasting to;

improved gut health
stabilized blood sugar levels
reduced inflammation

Studies have even found that intermittent fasting could prevent certain types of cancer, lower your risk of type 2 diabetes, and prevent Alzheimer’s disease.

One of the most commonly overlooked 24-hour fasting benefits is the added time it puts back into your day. Making multiple meals and snacks every day is time-consuming. Even if you dine at a restaurant or choose a prepared meal option, the act of dining takes time. Fasting helps give you more time to focus on things that are important to you, such as family, friends, exercise, reading, and more.

The list provided above isn’t an exhaustive list of every one of the potential 24-hour fasting benefits. Researchers are still examining the link between fasting and its impact on various parts of the body. As we learn more about the effect that intermittent fasting has on our health, fasting is more than just a temporary diet or a fad. Instead, this time-tested practice can unleash a whole-body transformation.

FASTING HACKS

Although fasting has many wonderful benefits, it can be a shock to your system at first. Whether you have never tried intermittent fasting, or if you have tried and struggled in the past, it is key to acknowledge that fasting can be challenging at first. The best way to overcome the associated struggles is to make your fast as easy as possible. That’s why I have developed a few favorite fasting “hacks” to make your transition a bit smoother.

One of my favorite hacks is to use green juice when beginning to fast. Ideally only water during your 24-hour fasting period. Drinking green juice while fasting is also incredibly beneficial. Between your once-per-day meal, sip on 1-2 cups of green juice. Green juice is dense in exceptional nutrients.

Because you are giving your body a break from food, the energy you would spend on digestion can help heal the body. When you add the healing nutrients in liquid form, you are giving your body tools it needs to restore itself.

Easy green juice recipe:

1 bag of spinach

1 bag of kale/swiss chard

1 cucumber

1 lemon with peel

Small piece of ginger

4-6 celery sticks

Berry balls

2018-12-18T01:48:00.001-08:00

I want to share this quickie, but goodie with you! It really makes a great snack for the festive season when you need something between meals. The come at 50 calories per ball, so you can have 2 for a snack. Experiment with different berries for different flavors!

Ingredients:

1 cup berries of choice ( I used blueberries)
80g oats
35g coconut flour
20g coconut flakes
40g honey

Blend everything in the food processor until a ball forms. I made the balls in 20g servings. Roll the balls in coconut/chia mixture. Refrigerate.

Makes 15 servings

Enjoy!

Metabolic adaptation explained

2018-10-01T11:39:00.002-07:00

HAVE YOU LOST AND REGAINED THE SAME WEIGHT OVER AND OVER? YOU MAY BE STRUGGLING WITH A SLOW METABOLISM THAT HAS BEEN DAMAGED BY YO-YO DIETING.

What many people don't realize, however, is that constant yo-yo dieting, over training and limiting the amount of food you eat can have an effect on your body's ability to metabolize food.

"Metabolic adaptation', , is the phenomenon referring to the body's physiological adaptation or natural response to long term calorie restriction or deficit.
This deficit can be a result of reduced calorie intake, increased calorie expenditure through exercise, or a combination of the two.

Essentially, metabolic adaptation can come about as a result of your body's attempt to maintain energy balance and prevent starvation. He actually thinks you are not going to feed him anymore.
One main reason why metabolic damage or adaptivity can occur is when our calorie deficit is too large (that is, the energy going in is less than energy going out), which essentially tells our bodies to slow down metabolism in order to preserve energy. Simply put, you are not eating enough, and haven't been for some time.

When you lose a lot of weight, the body's adaptation response is to start trying to conserve energy by reducing the number of calories you burn. ( By slowing down your metabolism) As a result, this can make you feel hungrier and increase food cravings. This may cause a halt in your weight loss efforts, which can make you feel unsuccessful and miserable that you abandon your weight loss efforts and gain the weight back as a result.
The most common reason for metabolic issues is starvation type diets, fad diets, followed by long periods of over-eating and then under-eating again. Yo-yo diet in other words.

Does any of this sound familiar?

'I'm dieting but I don't seem to be losing weight'
'I started losing weight on this diet I'm following but it's all come to stop'
'I started this diet that worked for me in the past but it's not working this time around and it's really frustrating me. I think I need to eat less and train more'.

Signs and symptoms to look for which suggest there is some form of metabolic dysfunction include:

Bloating
Gas
Constipation and/or diarrhea
Reflux or heart burn
Low energy or fatigue
Increased hunger and food cravings
Reduced libido
Oedema -- fluid retention, especially in the calves or ankles
Anxiety and depression
Weight gain or stubborn weight loss
Loss of muscle mass
Irregularity or cessation of periods in women
Low immunity, recurring and/or prolonged colds and flu
Sleep disturbances
Changes in mood

If these symptoms are affecting your day-to-day life, it's best to see a health professional in order to help restore balance. Depending on the severity of your hormone imbalance, as well as any biochemical dysfunction, this will determine how involved your treatment plan is.

To help out your body and metabolism, try following these tips.

1. Avoid over training
While it's still important to move your body on a regular basis, over-exercising may cause more harm.
The best thing you can do to help yourself if you find yourself in this situation is to rein in the exercise. Rest and recovery is absolutely essential and if you're someone who is training five or more days a week and even twice a day, it is recommended you cut back on the metabolic conditioning and long-duration cardio.
Reducing the intensity and duration of your training sessions will see an improvement. You may continue doing some strength training to help maintain muscle mass, which is prone to break down faster in these states.
This doesn't mean limiting your calories or cutting out foods. Eating a variety of whole foods, and treating yourself once in a while, is important.

2. Focus on a balanced, healthy diet
The initial step in rectifying these issues is to aim towards a healthy homeostasis. By that I mean cleaning up your diet by eating more whole foods because they force your body to expend more calories through digestion, which means your metabolism is already on its way to improving,
Diet is essential to make sure your body is getting the right macro nutrients, vitamins, minerals and antioxidants to help prevent further stress on the body. A professional can help you formulate the right plan for you.

3. Make de-stressing a priority
Stress management is vital. If you have added stress from work, finances, unhealthy relationships and so on, it will add to the emotional stress on the body and create more of an imbalance.
Engage in some stress management activities such as yoga, meditation, tai chi or even slow walks on the beach.

4. Sleep!
Sleep is the time your body undergoes physical and mental repair. Make sure you are going to bed at a reasonable time and are getting a good night's sleep.
If you are struggling in this area, it's important that you find ways to improve it.

5. Look after your gut
With more research showing the importance of a healthy gut, it's important to make your gut health a priority, for both metabolism and overall health.
Your gut health is crucial because it determines how you digest food, including the amount of energy you expend digesting it, how much of the food you eat is actually stored, and finally what your body does not need and excrete. A healthy gut is imperative to a healthier metabolism adaptation.

Finally, to avoid metabolic damage or starvation mode to start with;

Avoid fad diets like the plague -- they are temporary and not sustainable.
Increase your protein intake -- protein has a high satiety so it will keep you fuller.
Eat every three hours to encourage your body to trust that you are going to nourish it regularly, hence giving your body less of a reason to latch onto food and store it as fat.
Avoid processed foods -- they require little digestive effort because a lot of the processes required during digestion are missing due to the fact that they are processed.

Source and further reading:

https://www.huffingtonpost.com.au/2016/09/19/this-is-what-metabolic-damage-is-and-how-you-can-fix-it_a_21474452/

http://www.trimmedandtoned.com/metabolic-damage-explained-keep-losing-weight-consistently/

https://www.pritikin.com/yo-yo-dieting-metabolic-damage

Cappaccino protein muffins

2018-09-17T06:28:00.001-07:00

Hello there,

Hope everyone is doing great! Titan has an awesome new protein on the market and then I just had to turn it into a muffin!

Cappuccino choc chip protein muffins

1 1/2 cups oatmeal flour ( make your own by just whizzing it in your food processor) 2 scoops Cappuccino whey (60g)1 tsp baking powder1/2 tsp salt1/2 cup xylitol2 egg whites + 1 whole egg1 cup almond milk ( any milk really)4 bags of squish

Mix everything good together and divide between 12 muffin pans
Bake at 180deg for 30min

Choc chips for decoration.

Enjoy!

Super easy lactation bars

2018-06-26T10:24:00.000-07:00

Hello friends,

I want to share with you this quick and easy lactation bar recipe. If you are a breastfeeding mother, you know it can be hard to get hold of food. So food that can be eaten with one hand is even more welcome!

You will need:

100g of dates soaked in 1 cup boiling water
100g Nut butter of choice ( I used almond butter)

Blend these 3 ingredients in a food processor until smooth
Add 200g raw oats and 20g chia seeds.

I also added a handful of dried cranberries.

Mix well and press into a lined baking tray. Choc chips for decoration ...lol

You can add chopped nuts to this recipe, I've done it before. Just keep in mind, everything you add will bump calories.

Leave in the freezer until it is set and cut into bars. Enjoy!

Orange Almond flour cake with Titan whey cream cheese frosting

2018-02-28T00:10:00.000-08:00

Hello ladies,

Hope everyone is well? I went on a big baking spree over the weekend. One recipe that stood out to me was this almond flour cake. It was superb. I ate the last piece today and it was still amazing so I can say it lasted 5-6 days in the fridge. Great for 'make-ahead' snacks. This delicious cake is also refined sugar free and gluten free.

Ingredients:
4 large eggs
150g honey
1 tablespoon vanilla essence
150g almond flour
1/2 teaspoon salt
1/2 teaspoon baking powder

I wanted to give this cake a zesty orange flavor, so I added the juice of 1/4 of an orange and about 1-2 teaspoons grated orange rind.

Mix everything together very well and bake for 45 minutes ( or if toothpick comes out clean) in 200 degrees oven.

Optional frosting:
60g Titan whey in vanilla
160g medium fat cream cheese plain

1 teaspoon orange rind
2 teaspoons fresh orange juice
Mix very well and top once your cake has cooled off.

Makes 8 servings. This will become a regular thing in my house from now on! :)

Bon ap!

3 snack tips for busy people!

2018-02-04T08:55:00.002-08:00

Hello friends,

I want to share this quick 3 super easy snack tips with you. If you are mostly on the run, like me, you will find it convenient.

Look for JOYA in Woolworths stores. I don't think you will be able to find them much longer. Don't miss out on these sweet, crunchy apples!

1. JOYA and peanut butter

No recipe needed here. Too quick and easy!

Just control yourself on the nut butter, although healthy, they pack a few calories! Try to limit to 1 teaspoon

2. JOYA compot

Peel and cut your apples. Cover with water in a pot. Bring to boil and turn down heat. Let it simmer for 30-40 minutes.

You can add it to your yogurt in place of the whole fruit, or just enjoy with a few chopped nuts.

3. Shake and JOYA

Have a delicious, crunchy JOYA with cinnamon as a side to your Titan whey!

Mighty meatballs

2018-01-25T09:31:00.000-08:00

Hello friends,

I want to share a quick meatball recipe with you. I love making these and freezing them in the correct portion sizes.

You will need:
1 kg extra lean ground beef
3 eggs
3 medium sized grated carrots
1 medium sized chopped onion
1 medium sized chopped bell pepper
For seasoning I use:
Fresh garlic
Salt and pepper
Worcester sauce
(You can spice how you like it)

Mix everything together very well and divide into 12 portions. This will give you a 75g serving of lean beef.

Bake in a preheated oven for 30 minutes at 180deg

Enjoy! :)

Crunchy summer salad with JOYA apples

2017-12-31T02:26:00.002-08:00

These JOYA apples makes a lovely contribution to any summer salad due to his tarty sweetness. I just love the added crunch!

All you need to make this super easy salad:
2-3 cups shredded cabbage and carrots
2 tablespoons dried cranberries or goji berries. ( I used a combination)
1 tablespoon chopped walnuts

Layer your ingredients.

For the dressing mix the following:

60 g light mayonnaise
15 g honey
dash of milk
squeeze of lemon juice.

Simply pour over your salad and enjoy as a side to your BBQ.

2017-11-19T05:19:00.003-08:00

Hello friends,

You know I like to share with you all the amazing little things that I find and enjoy everyday. The newest little gem on my list is JOYA. You've probably seen me posting about this apple.

I found JOYA in store inside Woolworths. You can only get these delicious, crunchy, red apples from selected Woolworths stores.

Why do I love them? They are sweet, yet tart, juicy with an amazing crunch. They make out to be a great eating apple. As you can see, I am not the only one in my family who enjoys them. :)

"An apple a day keeps the doctor away" is an old Welsh proverb that most of us are familiar with, but what makes this fruit so special?

What health benefits are associated with eating apples?

Apples are extremely rich in important antioxidants, flavanoids, and dietary fiber.

Apples contain almost no fat, sodium or cholesterol.

Apples deserve to be called "nutritional powerhouses".

They contain the following important nutrients:

Vitamin C - a powerful natural antioxidant capable of blocking some of the damage caused by free radicals, as well as boosting the body's resistance against infectious agents.
B-complex vitamins (riboflavin, thiamin, and vitamin B-6) - these vitamins are key in maintaining red blood cells and the nervous system in good health.
Dietary fiber - a diet high in fiber can help prevent the development of certain diseases and may help prevent the amount of bad cholesterol in your blood from rising.

Phytonutrients - apples are rich in polyphenolic compounds". These phytonutrients help protect the body from the effects of free radicals.
Minerals such as calcium, potassium, and phosphorus.

So go on, get you daily energy boost now!

http://joyaapples.co.za/

Titan whey choc chip cookies

2017-11-08T05:39:00.000-08:00

Hello everyone,

It's been a while since I posted a recipe, but I must say things have been hectic. We are also expecting our second baby. Very very excited to share with you this news!

If you are looking for something for the sweet tooth, this protein cookie is it!

Ingredients:
1 can drained chickpeas
2 tablespoons peanut butter
1 tablespoon honey
2 scoops Titan whey protein
1 egg
1 teaspoon baking powder
pinch of salt

I always start by blending my chickpeas in the food processor , than adding the egg. Add the rest of the ingredients.

Blend everything together VERY well until the mixture is smooth. Make sure there is no more little chickpeas floating around.

Add your choc chips when everything is done and stir through your batter.

Line a baking tray with baking paper and scoop tablespoons of batter on the tray.

Baking 15-20 minutes (or as needed) in a 200 deg oven. I almost burned mine!

Makes 12 cookies

Bon Ap!

Butternut and Cauliflower Cottage Pie

2017-09-19T04:28:00.002-07:00

Hello Friends,

Today I'm sharing a delicious recipe with you that I threw together in no time at all. This was so fast and easy and I think it has more flavor than the real deal.

You will need 1kg butternut and 1 large head of cauliflower. Steam or cook them together until soft

In a pan grill together 1 large onion and 1 teaspoon of fresh garlic. Add 1kg extra lean beef mince and spices to taste. I added 1 packet of savoury mince sauce (optional) . When the mince is slightly cooked, add to oven dish. I love to use the red braai spice from Ina paarman on my red meat.

Blend your steamed butternut and cauliflower until smooth. Salt and pepper to taste. I added freshly chopped chives for extra flavour.

If the consistency is too thick to spread, add a little bit of the water you steamed your veggies in. Just be careful to not add too much, as you don't want the mixture to run.

Now you spread the butternut mixture evenly over your mince in the oven dish.

Oven bake for about 30minutes at 200deg.

There you go. You can thank me later :)

Bon appetite!

What does it take?

2017-09-04T23:49:00.001-07:00

I've been contemplating to write this blog for so long, just decided to jump at it.

I receive so many messages/emails of people who say they will do ANYTHING to lose weight. They even list what they have done and what they are willing to do on top of that.

Client buys a plan, 1st week great, 2nd week good... 3rd week.... diet is not working. Client is done.

Let's paint a bigger picture. When you have alot of weight to lose, you can easily drop n few kg by simply making better food choices. When you reach the stage where you have plateaued, it is not that simple anymore. You need to be much more meticulous about what goes into your mouth. You need to be moving more and burn calories to burn fat.

The question you should be asking yourself, is this worth it for you? Is this a lifestyle that you do want to pursue? By simply following a plan I give you , here and there, it's not going to happen for you. If you do not adhere to your given macros, how would we know to make adaptions to your plan? Calories also need to be adjusted monthly to progress towards your goal.

I'm writing from my own experience and 10 years of settling into this type of lifestyle. It took me YEARS to find the balance. Sometimes I still battle.

1. You NEED to stick to your diet.

2. What you eat determines 80% of how you look.

3. You cannot sneak a glass of wine, spill on your macros and think your body will not pick up on it. Everything counts.

4. Condiments adds calories, which means your weigh loss deficit is no longer a deficit. This includes the honey you put into your tea!

5. WEEKENDS are the silent death. Why does everyone spoil their diet on a weekend? They are out of routine and goes into relaxing mode. This is when you should be more focused on staying on track, just because this is what makes the difference between success and failure.

6. You cannot fix food binges with more cardio. You cannot out train a bad diet!

7. You cannot TONE and not build muscle. Toning is building muscle. You need muscle to have shape when your bodyfat comes down, otherwise there will only be skin and bone.

8. If you want to get stage lean, you need to follow the rules 95% of the time.

9. Sneaking cookies and chocolate IS going stall your progress.

10. MINDSET is everything. a Positive mindset will get you further than any great genetics would!

Next time you say you will do anything, think about what you are willing to sacrifice to get there.

Being lean or thin isn't everything, being happy is. If you enjoy a glass of wine with friends, think about whether you are prepared to give that up to go do your cardio.

Sweet potato and chicken gratin

2017-07-16T12:29:00.002-07:00

Hello Everyone,

This month I wanted to go for something salty, since we have been doing sweet recipes 2 months in a row now. The most questions I get, by far, is how to make chicken interesting. Well, you will love this one.

Pre-heat your oven to 200deg.

Start by peeling and chopping 600g sweet potatoes very thin. Lay them out on a lined baking tray and oven bake until soft.

I added some salt and pepper to taste. I know I eat way too much salt, but luckily my blood pressure is good. :)

The rest of your ingredients:

450g cooked chicken. (chopped)
Half a red onion (chopped, you will lightly fry with with a clove of garlic and some fresh herbs of choice)

2 whole eggs
180g egg whites OR 3 more whole eggs
150g cottage cheese
60g grated medium fat Gouda ( or cheese of choice)
Few sprinkles Parmesan (grated)
1 chopped tomato
200g fresh spinach

Add the eggs and cottage cheese to a blender and mix well. Add the chicken and pulse just 2-3 times. You don't want your chicken too fine.

Now you will begin the layering. First add an layer of sweet potato. Followed by a layer of spinach, then chicken, then a sprinkle of Parmesan.

Repeat this.

On the top layer, add the tomatoes and grated cheese.

Reduce your oven to 175 degrees for baking your gratin slowly.

When it is done, put in the oven for 45 minutes. Check with a toothpick when it is cooked on the inside.

To remove your gratin, hold a plate over the pan and flip. Add another plate over the gratin and flip him right side up.

I got 4 very big servings out of mine. I am sure you can get away with 6-8 servings if you serve with vegetables

Bon Ap :)

Macros for 4 servings . Calories 380 / Protein 43 / Fat 7.4 / Carb 31.4

Pink Lady apple pie with almond flour crust

2017-06-10T07:31:00.002-07:00

Hello everyone,

Hope you are all doing great. Mothers, it is now your turn to spoil Dad with this amazing almond flour crust apple pie for Fathers day. I swopped out some ingredients to put a more healthy spin on it and I must tell you, it is still absolutely delicious. Was also easy to throw together.

For the crust:

2 cups almond flour

Pinch sea salt

2 tablespoons coconut oil

1 egg

For the filling

500g of Pink Lady apples. Peel and sliced thin
2 tablespoons honey
1 teaspoon cinnamon

1/2 teaspoon nutmeg

2 tablespoons arrowroot flour
(you get this from any health shop)

1 tablespoon lemon juice

Pinch sea salt

For the topping

1. 1/3 cup almond flour
1. 1/3 cup xylitol
1. 1/2 cup oats
2. 4 tablespoons butter or margarine

Place flour and salt in food processor and pulse briefly (or bowl and use a mixer). Add coconut oil and egg and pulse briefly. Press dough with fingers into a 9-inch pie dish. Bake at 200deg for 10 minutes.

While pie is blind baking in the oven, put all ingredients into a large pan over medium heat. Cover the pan, and stir occasionally. Once the liquid from the apples has thickened and the flour has dissolved, remove from heat. Transfer the cooked apples to the blind-baked pie crust.

Pulse all of the ingredients for the topping, in a food processor. Spread the mixture over the top of your pie.

Bake the pie in the oven for 15-20 minutes at 200 deg , or until the crust is golden brown and the crumble has toasted up. Cool and serve.

Cranberry and Chia chocolate pancakes

2017-05-11T11:30:00.000-07:00

Hello friends,

I hope that everyone is keeping well? I have a recipe I would like to share with you.

Treat your #fitmom this Mother's day with these delicious cranberry and chia chocolate pancakes in bed. They are super easy to make. They won't flop, Dad :)

Ingredients for pancake:
200g eggwhites
40g raw oats
1 Tablespoon raw cocoa powder
1 teaspoon chia seeds
1 teaspoon flax seeds
10g dried cranberries
1 teaspoon vanilla essence
a pinch of salt
1 Teaspoon of coconut oil for the pan

Toppings:
2 teaspoon xylitol
Tablespoon of honey
a few cranberries to scatter
Cinnamon

Blend all your pancake ingredients together until smooth. Make sure you have an oiled hot pan on the stove. I devided my batter in 2, but you can make one big pancake if you want to.

Make sure to turn your pancake over. 2-3 minutes on a side should do the trick.

When it is cooked, put a teaspoon the peanutbutter and xylitol inside and close. Drizzle the honey over the pancakes and scatter your cranberries. Lightly dust with cinnamon.

Don't forget Mom's coffee :)

Happy Mother's day!

Double layer Coconut and oat bars

2017-01-31T06:33:00.000-08:00

I have a fantastic new recipe for you. This is one of those that evolved as I went with it... haha
Let me know how it goes if you give it a try!

Mix together in a food processor:

200g raw oats
2 peeled bananas
1/2 cup almond milk
20g Tahihi from Crede
20g flax seeds
10g chia seeds
I use the last 80g of my woolies granola mix (See picture)
Add a few drops vanilla to the mixture.

I will be very stick and tough to handle. Spread it onto a baking sheet in a small baking tray.
Make sure to spread the mixture evenly on the tray.

Now combine the following:

1/2 cup of melted coconut oil
( I also use Crede - the coconut scented one)
1 scoop Whey protein
(Vanilla is a good choice but it does net really matter)

1 Tablespoon cocoa

Pour the mixture over the bars in the baking tray.

Set in the fridge to set. It took about 3 hours to set completely.
Cut in 12 servings.
Keep the bars in the fridge.

200 calories per bar

Soy and Tahini dressing

2017-01-23T10:02:00.003-08:00

I've never used tahini before, so I was quite keen to experiment and see what to do with it. I gave this dressing a go. You can use it as a salad dressing, but I dressed my chicken pasta in it. It was delish!

I used:
a teaspoon of tahini
a tablespoon of olive oil
Half of a freshly squeezed lemon
a teaspoon of soy sauce
Drizzle of honey
Salt and pepper to taste.

I just put everything in a small jar and shook until well mixed! It went really well with my dinner and the rocket leaves compliments all the flavors in the dressing.

Wholesome goodness! Homemade!

Enjoy!

Fruity no-bake bars

2017-01-23T05:15:00.000-08:00

Hello there ,

Seems like I'm on roll in the no-bake department now. I mean... who's got time to wait for the oven!

Ingredients:

150g of a seed and nut mix. I used a granola from Woolworths (wallnuts, coconut, goji berries and cranberries, raisins, etc. )
100g oats
50g Crede Coconut flour

Toast these ingredients in a pan for a few minutes.

Add to your pan:

1 shot espresso
1 tbsp coconut oil form Crede
1 tbsp honey ( If you do not want them too sweet, you can omit. I would next time I make them)

50g Black chocolate

125g vanilla whey protein
1/2 cup Almond milk

Mix very well. The mixture becomes very sticky and hard to manage.

Line a small square baking tray with baking paper and scoop the mixture onto the paper. Smooth the mixture out. It is very sticky!

Pop in the fridge for 2-3 hours before cutting your bars. I got 10 servings out of mine.

Chocolate no-bake protein bars

2017-01-18T03:53:00.003-08:00

Ingredients

2 cups oats
3 TBS flax seeds
2 TBS cacao powder
3 scoops whey protein
¾ cup nut butter* (I used peanut butter from Oh mega nut butters)
1.5 TBS coconut oil ( I used organic virgin coconut oil from Crede)
⅓ cup honey
50g chocolate chips - melted

Instructions

Line 8x8 pan with parchment paper, set aside. In a large bowl, stir together dry ingredients (oats through protein powder). Set aside.

In a medium microwave safe bowl, add nut butter, coconut oil, and honey. Microwave for 10-15 seconds, and stir until evenly combined. Add wet ingredients to dry ingredients, stir gently until mixture is evenly combined. Mixture will be thick and heavy. Press mixture into prepared pan, using hands to press evenly into all corners.

Place pan in refrigerator for 1 hour to set (or 30 minutes in freezer). Once bars have set, lift parchment paper from pan and place on cutting board. Using a large sharp knife, cut bars into servings. Store Chocolate Protein Oat Bars in airtight container in fridge.