On the move!

Hello all my lovely followers πŸ™‚ I hope you all had a great easter weekend with your loved ones! This post is just a notification that my blog has moved to the new and improved blogΒ www.fitbabe95.comΒ πŸ™‚

Please subscribe to my new pages to receive all my posts from now on!

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Workout Buddy

Who gets bored with doing the same old workouts at gym? I know I do! Here is a workout that is fun to do AND you can do it with a friend!

This workout is a body weight workout, so you don’t need to go to gym or have weights to do it πŸ˜› My friend and I were feeling energetic yesterday, so we decided to do this workout outside instead of going to gym!

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Our workout consisted of:

  • Squats
  • Lunges
  • Side leg raises
  • Glute kick backs
  • Plank ‘high fives’ (see below)
  • Plank walking left to right (see below)
  • Calf raises

 

 

This exercise above works you legs and you core muscles as you walk from left to right πŸ™‚

This exercise uses your core muscles, you shoulders and chest πŸ˜›

We did 10 of each exercise 3 times (30 of each) , it is always a good idea to do workouts outdoors! So grab a gym buddy and try these workouts πŸ˜›

xoxo

FitBabe’95

Fritatta

Looking for an easy, delicious meal to make on the weekends? πŸ˜› This Fritatta is so easy to make, all you need are eggs, cheese, tomato’s and bacon!

Step one: start frying the bacon in a pan, and add the tomato’s once the bacon is crisping up.

Step two: crack 7 eggs into a bowl and whisk together, adding salt and pepper for seasoning. Then add the grated cheese to the eggs.

Step three: Place the fried bacon in a pan that can go into the oven, and pour the egg mixture over it.

Step four: place the pan into the oven at 180 degrees and bake until cooked to your personal taste!

You can add various ingredients to this dish, such as mushrooms or onions, and pair it with a fresh green salad! πŸ˜› The amount of ingredients you add to the dish is to your discretion, as well as how many people you are going to serve. This one that I made serves about 4 people.

xoxo

FitBabe’95

Day #10 !Β 

Yay! It’s day 10 and time to start getting back into gym πŸ˜€ I am only allowed to do ‘light’ exercise until I am strong enough, but nevertheless I am still SO excited to be back at gym!

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As promised, I will be posting my light exercise program. I am not a doctor so I don’t suggest you just go ahead and do this program after a serious opp or injury! The only reason I am going to be doing these exercises, is that I know my own strength and my body is used to hard workouts, so this will be easier for me than for someone who has not worked hard in the gym before πŸ˜› so please consult your doctor before doing anything if you have an injury or just had an opp!

Lower body:

  • Air squats
  • Step-up’s
  • Body-weight calf raises
  • Lying down side leg raises
  • Walking lunges

Upper body:

  • Light bicep curls (4kg instead of my usual 8kg)
  • Modified push-ups (knees on the ground)
  • Modified plank rows (modified push-up position, bring your arm up to your side as you would in a standard row, this will work your back muscles)
  • Light side and front raises

Core:

  • Balance on a BOSU ball – this will help me get my stability back
  • High plank (in a regular push-up position)
  • Crunches with a pilates ball (lay with your shoulders on a pilates ball, legs 90 degrees, and slowly do crunches)

Cardio:

  • Step machine
  • Incline slow walking on the treadmill

xoxo

FitBabe’95

Smoothie recipe

It’s Smoothie time πŸ˜€ 

Over the past few days, I’ve made the health decision to cut out ALL processed sugars and carbs. Yes, say good bye to biscuits, pizza, chocolate etc 😦 But that also means I can focus on coming up with HEALTHY alternatives πŸ˜› This week I’ve made two smoothies and a batch of healthy chocolates (recipe is already up- see below) 

    
This is a raspberry and peanut butter smoothie πŸ™‚ 

  • 4 tablespoons Greek yogurt 
  • 1 handful of raspberries 
  • 30ml of milk (any milk of choice)
  • 1 tablespoon of unsweetened smooth peanut butter 

Blend together, add some honey if needed, and enjoy πŸ˜€

 
This is a chocolate and peanut butter smoothie! 

  • 4 tablespoons of Greek yogurt 
  • 30ml of milk (any milk of choice) 
  • 1 tablespoon of cacao/cocoa powder 
  • 1 tablespoon of chunky, unsweetened peanut butter 
  • 1 teaspoon of honey to take the bitterness out of the cacao powder

Blend together in a blender and voilΓ  πŸ˜› two healthy breakfast smoothies! They are both very yummy and keep you full for long ! 

Happy Sunday ❀ 

Xoxox

FitBabe’95 

DIY Gym Shirt

While watching super rugby on this lovely day in South Africa, I decided to do some DIY that I’ve been wanting to share with you all for a while now…

Do you have any old shirts in your wardrobe that you never wear? I know I do πŸ˜› So instead of turning them into household rags, or getting rid of them, why not make yourself a fancy new gym shirt πŸ˜€

Here is how I made my ‘new’ shirt:

Step one: find a shirt that you never wear, and don’t mind cutting up πŸ˜‰

Step 2: cut a deep semi-circle into the back of the shirts neck line.

Step 3: cut a horizontal line about half way down the back of the shirt, be careful to make the cut behind the seems on the sides of the shirt to ensure it doesn’t unravel.

Step 4: Pull the two ends of the cut pieces into the middle to form the bow, use scrap material from the first semi-circle to form the middle of the bow.

(Use a needle and thread to sew the middle of the bow over the material in the middle.)

Step 5: cut both sleeves off to have a tank top look. Ensure you don’t cut the inner seams of the top to make sure the sleeves don’t unravel.

Step 6: sew scrap pieces around the top of the tank-top sleeves to create a ‘Knot’ look.

And there you go πŸ™‚ I made two bows at the back of my shirt, to do this you repeat step 4! This is super easy and actually a lot of fun to do πŸ˜›

IMG_4125Β So next time you want to buy new gym clothes, try making your own and save money πŸ™‚ I know I love to go and buy new gym gear, but making my own makes me feel just as excited about wearing it as new clothes do πŸ˜›

Happy Saturday everyone ❀

xoxo

FitBabe’95

Homemade Chocolate

Being unable to workout, or do anything really, is so annoying! I like to move around and be busy all the time, so for me sitting at home watching TV and reading all day, is NOT fun. To bring some interest to my recovery, I have made raw homemade chocolate πŸ˜€ The recipe is courtesy of The Wellness Warehouse magazine πŸ™‚ There are only four vital ingredients that you need:

  • 200g cacao paste
  • 100g cacao butter
  • 1/4 cup coconut oil
  • 1/4 cup maple syrup/coconut nectar/honey

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You need to melt the coconut oil, cacao butter and cacao paste over a low heat until completely melted. Then pour the melted mixture into a bowl and add the sweetener of your choice, and mix until it is all blended smoothly πŸ™‚ Flavoring is really a personal choice. I added salt and nuts to mine just to add some interesting flavour πŸ˜›

Pour the mixture into silicone ice trays (or muffin pans if you don’t have) and allow to set in the fridge πŸ™‚ It is honestly so easy and simple to make these, plus they are much healthier than regular chocolate!

VisitΒ The Wellness WarehouseΒ for more info on their products and recipes πŸ˜›

xoxo

FitBabe’95

Out of action

Hello beautiful people πŸ˜› Yes I am alive πŸ˜‰ I know I’ve been quiet for a few days, and that’s because I’ve just had an appendectomy 😦 It SUCKS!!! So on my road to recovery, I cannot go to gym, or do any exercise for that matter, therefore I am going to create a “light exercise” program for people (like myself) who have had minor operations, or injuries, and don’t want to jump back into training and hurt themselves πŸ™‚ I say “minor” operations, but what I mean is non life-threatening opps πŸ™‚ (I still consider mine to be major since it’s bloody painful!)  

I do apologize for being so absent from posting, but I’m going to try my best to post lots of yummy recipes that I find and I will keep you updated on my light exercise program πŸ˜€ 

Happy international women’s day ❀ 

Xoxo

FitBabe’95 

Kombucha Tea

There is a new health craze going around called Kombucha tea πŸ™‚ I say “new” but this is actually an ancient Chinese tea that is known as the ‘Immortal health elixir’ πŸ˜‰ and it has been around for over 2000 years. Basically this is a sweetened tea that is fermented by a symbiotic colony of bacteria and yeast (a SCOBY, a.k.a. β€œmother” because of its ability to reproduce, or β€œmushroom” because of its appearance) (info taken fromΒ Kombucha Tea health benefitsΒ )

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Kombucha has become very popular in western culture recently because of its health benefits, and it doesn’t taste too bad either πŸ˜› The health benefits include; detoxification, joint care, aids to digestion and gut care and immune boosting. These health benefits from drinking Kombucha can result in cancer prevention, prevention and treatment of arthritis, improved digestion because it is a probiotic beverage, and reducing the symptoms of depression and anxiety.

You can even make your own Kombucha at home! I know, how exciting πŸ˜›Β My mom and step-gran have both made Kombucha before, and trust me when I say it tastes like ginger beer! It really is a very yummy drink, plus with all those health benefits why wouldn’t you want to try it? πŸ™‚

 

 

This recipe is taken fromΒ How to make Kombucha tea at homeΒ , but there are many recipes out there that you can follow.

Ingredients
3 1/2 quarts water
1 cup sugar (regular granulated sugar works best)
8 bags black tea, green tea, or a mix (or 2 tablespoons loose tea)
2 cups starter tea from last batch of kombucha or store-bought kombucha (unpasteurized, neutral-flavored)
1 scoby per fermentation jar, homemade or purchased online

Optional flavoring extras for bottling: 1 to 2 cups chopped fruit, 2 to 3 cups fruit juice, 1 to 2 tablespoons flavored tea (like hibiscus or Earl Grey), 1/4 cup honey, 2 to 4 tablespoons fresh herbs or spices

Equipment
Stock pot
1-gallon glass jar or two 2-quart glass jars
Tightly woven cloth (like clean napkins or tea towels), coffee filters, or paper towels, to cover the jar
Bottles: Six 16-oz glass bottles with plastic lids, 6 swing-top bottles, or clean soda bottles
Small funnel

Instructions

Note: Avoid prolonged contact between the kombucha and metal both during and after brewing. This can affect the flavor of your kombucha and weaken the scoby over time.

  1. Make the tea base: Bring the water to a boil. Remove from heat and stir in the sugar to dissolve. Drop in the tea and allow it to steep until the water has cooled. Depending on the size of your pot, this will take a few hours. You can speed up the cooling process by placing the pot in an ice bath.
  2. Add the starter tea: Once the tea is cool, remove the tea bags or strain out the loose tea. Stir in the starter tea. (The starter tea makes the liquid acidic, which prevents unfriendly bacteria from taking up residence in the first few days of fermentation.)
  3. Transfer to jars and add the scoby: Pour the mixture into a 1-gallon glass jar (or divide between two 2-quart jars, in which case you’ll need 2 scobys) and gently slide the scoby into the jar with clean hands. Cover the mouth of the jar with a few layers tightly-woven cloth, coffee filters, or paper towels secured with a rubber band. (If you develop problems with gnats or fruit flies, use a tightly woven cloth or paper towels, which will do a better job keeping the insects out of your brew.)
  4. Ferment for 7 to 10 days: Keep the jar at room temperature, out of direct sunlight, and where it won’t get jostled. Ferment for 7 to 10 days, checking the kombucha and the scoby periodically.
  5. It’s not unusual for the scoby to float at the top, bottom, or even sideways during fermentation. A new cream-colored layer of scoby should start forming on the surface of the kombucha within a few days. It usually attaches to the old scoby, but it’s ok if they separate. You may also see brown stringy bits floating beneath the scoby, sediment collecting at the bottom, and bubbles collecting around the scoby. This is all normal and signs of healthy fermentation.
  6. After 7 days, begin tasting the kombucha daily by pouring a little out of the jar and into a cup. When it reaches a balance of sweetness and tartness that is pleasant to you, the kombucha is ready to bottle.
  7. Remove the scoby: Before proceeding, prepare and cool another pot of strong tea for your next batch of kombucha, as outlined above. With clean hands, gently lift the scoby out of the kombucha and set it on a clean plate. As you do, check it over and remove the bottom layer if the scoby is getting very thick.
  8. Bottle the finished kombucha: Measure out your starter tea from this batch of kombucha and set it aside for the next batch. Pour the fermented kombucha (straining, if desired) into bottles using the small funnel, along with any juice, herbs, or fruit you may want to use as flavoring. Leave about a half inch of head room in each bottle. (Alternatively, infuse the kombucha with flavorings for a day or two in another covered jar, strain, and then bottle. This makes a cleaner kombucha without “stuff” in it.)
  9. Carbonate and refrigerate the finished kombucha: Store the bottled kombucha at room temperature out of direct sunlight and allow 1 to 3 days for the kombucha to carbonate. Until you get a feel for how quickly your kombucha carbonates, it’s helpful to keep it in plastic bottles; the kombucha is carbonated when the bottles feel rock solid. Refrigerate to stop fermentation and carbonation, and then consume your kombucha within a month.
  10. Make a fresh batch of kombucha: Clean the jar being used for kombucha fermentation. Combine the starter tea from your last batch of kombucha with the fresh batch of sugary tea, and pour it into the fermentation jar. Slide the scoby on top, cover, and ferment for 7 to 10 days.

xoxo

FitBabe’95