Rolling over into the new year has got to be one of my favourite feelings. There is so much hope and opportunity for what’s to come, for what you can create. If things didn’t pan out the previous year, you get another chance to achieve whatever you want!

I don’t know about you but I’m definitely guilty for writing out a whole long list of New Year resolutions and not getting past the first one. When writing out a full list of goals and resolutions, it can seem quite daunting and overwhelming and could quite possibly be why most of them don’t see the light of day. That’s why I want to help you create measurable New Year Resolutions for yourself (and myself, let’s be real!) We all know the aim of these resolutions is to carry them out throughout the year and in turn, hopefully start a new healthier lifestyle for ourselves, here are four simple steps you can follow to guide you into the right path for the New Year!

It starts with you.

No goal will begin or end if you aren’t in it 110%. When creating your resolutions you have to be inspired about it, when you are motivated and excited to start doing something it’s going to be a lot easier to continue them instead of it feeling like a chore. You can take a goal that has been lingering at the back of your mind for months if not years and use that to your advantage – if it has been there and it’s something you still think about then it’s something you need to go and grab (sounds like something I say to myself when I see a cute bag at the shop) and use that motivation. It’ll manifest itself into greater things!

Make sure your goals are realistic and measurable.

This is something I live by, whenever I create goals for myself throughout the year I try my utmost best to make sure they are realistically achievable within my specific timeframe. The goals you want to create can be as big or as small as you want them to be, just make sure that they aren’t so overwhelming that you don’t want to try at all! (I’ve been there all too many times). I like to create a main goal for myself and then break it up into smaller segments, I find this helps not only to make things seem less cluttered but also helps me stay accountable to my goals.

Find an accountability partner, whatever the goal.

There are going to be many moments throughout that you are going to feel uninspired and unmotivated, as though you’re getting nowhere so you may as well quit – don’t worry, that’s normal! That’s why on days where you’re finding it difficult to get yourself out of the house, knowing that someone on the other side is also counting on you to help achieve their goals makes it a lot easier! Plus; once you’re there you’ll be thanking yourself for it. With that said, it’s important to be kind to yourself and remember that slow progress is still progress. Although it sometimes seems easy to lose sight of the bigger picture, every small step counts towards your goals and still makes a difference. Keep going, you got this! You’re capable of great things, believe it.

Start small.

Success doesn’t happen overnight and neither does progress. It’s something you have to work on every day, little by little. Easing yourself into achieving your goals, doing one small change every day and practicing those changes will make the whole process a lot easier and a lot more maintainable for the rest of the year. Eventually it’ll become second nature, just persevere and have patience!

I know this isn’t me telling you exactly how to achieve your goals and make them realistic but if you take your inspirations, follow these steps and trust yourself – I promise you, you’ll reap the rewards you just need to be mindful and also remember that it is a lot easier to write 10 goals down on a piece of paper than go out and make them happen. You’re only human, don’t set yourself up with disappointment, it’s not fair on you!

With that said, I hope that you all have had a Merry Christmas and that you have the best start to the New Year!

2018 has to be by far one of the most challenging yet rewarding years in my life. I’ve grown in so many ways, I’ve learned a lot and have definitely faced some hardships whilst enjoying the endeavours of university. With 2019 just a few days away, I wanted to look at my year in review and reflect on the lessons i’ve learned.

I’m going to be honest with you, if you told me in Grade 12 that i’d be in university studying Sports Science I probably would have laughed at you, but life is full of surprises and here I am, 21 years old and I have just finished my first academic year. I’ve learned a great deal of lessons and allowed myself to be open to new ideas and opinions, 16 year old Jeanna would be proud. I low key wish that my younger self knew the things I know now, isn’t that always the case? It’s also partly the reason i’m writing this – for those people who feel lost, unsure and hopeful but also to look back at the successes of this year before celebrating the new year. Here are 12 things I’ve learned in 12 months.

You’re never too old to follow your dreams.

There are countless articles on how people followed their dreams and became successful in the late stages of their life. I know there is this stigma surrounding what age its deemed unacceptable to go to university but honestly, its a load of bull. You live and you learn, I didn’t know Sport Science was even a thing until last year and that’s what made me apply. Yes, I was frightened because I wasn’t fresh out of school but honestly – as soon as you meet people and start gaining some real friends, no one even looks at your age and more often then not people are more likely to be older than younger. If you want to do it, DO IT!

Not everyone has the same heart as you.

This was a tough pill to swallow but a necessary one. This year showed me that if people wanted to make an effort, they would and that no response is a response. Sometimes people don’t have the same morals or respect for you as you do for them but the way you react to them shows your character more than theirs. I have been heavily disappointed by people I thought i’d be friends with forever but it’s important to remember that those who really care, won’t do that to you!

Everything happens for a reason.

As cliche as this sounds, it really is a way of life. I’m a firm believer in things happening exactly the way they are supposed to even when they didn’t go the way you wanted them too. It’s taken me a long time to teach myself not to get upset over situations I cannot control and to make the most of the turn of events. Once you learn how to enjoy every moment, to the fullest as difficult as it may be sometimes – you’ll live a happier, healthier and richer life (figuratively and literally, I hope)

Celebrate the small victories.

Too often I see people frowning for not getting a better mark than what they had expected or for feeling bad for the things they have achieved, it shouldn’t be like that. It’s important to celebrate the small victories, it those that lead you to the big ones. If you got that job promotion or got that distinction, own it. Don’t feel bad because you’re worried of making others upset, you deserve good things just as much as they do. With that said, learn to give yourself and others credit when it is due!

Everything you need to know is inside your head.

This may not be a lesson I’ve learned but it’s a quote that my sister told me right before I wrote a test that I was extremely nervous for. I have passed it onto every friend, acquaintance and animal. I never thought of it then, and although it may be specifically uni related but when you are nervous for a test or even a big job presentation – whatever it may be and i’m talking moments before when the studying is done and you are waiting in line to go and write/present – this is a very true sentiment to go by. This quote is very simple in it’s manner but the meaning it holds is great. When you have spent so much time and effort on studying for a specific test it’s easy to doubt yourself and make yourself believe that you could have studied more or started studying earlier but in all honesty, there is no use worrying about what you can’t change in that moment. You just have to remind yourself that everything you need to know is inside your head and that you got this!

There are bigger things in life.

This is something that i’ve always known but haven’t practiced all too often. Recently life has shown me how quickly things can turn, how fast something unpleasant can happen and how it’s not worth letting the small things get to you. As cliche as it is, cherish every moment as if it were the last. We all experience things in life differently and no one ever experiences the exact same pain but we need to learn that sometimes it’s not worth getting upset over someone not putting the dishes in the dishwasher or packing the milk away once it’s been used. Life is a beautiful thing and we are so lucky with the fact that we have the opportunity to spend it with those who we love, we gotta make it count! Every single passing second!

Everything is temporary.

There were many times throughout the year where I felt as though the whole universe and everyone inside it was against me, where everything seemed to be going wrong all at once and no one was there besides myself to put it all back together but sitting here, at my desk with a hot cuppa and my cuddle bug of a cat next to me, makes me thankful for those difficult times. It taught me how to be patient, how to be kind to myself and I realised how those feelings, that I thought were never going to go away were only temporary and better things did come from it. It’s important to persevere during those difficult times and have faith that something better is around the corner, because it is you just have to remember to push yourself to get there.

There is so much to be thankful for.

An important thing for me that has helped me get through a lot over the past few weeks is that there is strength in family. I am ever so grateful for my family, if it weren’t for each and every one of them I have no idea where I would be now. When they offer their advice even when I really don’t want to hear it, i’ve learned to listen and absorb what they’re saying and i’m so thankful for that. Life is really a wonderful thing and I have so much to be thankful for besides my family. My friends, my boyfriend that offer me so much support and love, a safe place to live and definitely my animals. I really am a lucky girl.

I am not indestructible.

As much as i’d like to make myself believe I am, i’m not and that’s okay. This is something I often struggle with, I give myself so much to do in a short space of time and when I can’t accomplish it all within a ridiculous amount of hours, I become disappointed with myself. This is something that i’ve started coming to terms with, that i’m not invincible and that I do need 8 hours of sleep and to look after myself frequently. Although it’s something i’ve already started working on, it’s definitely one of my new year resolutions.

I hope you all had a very Merry Christmas and have a safe and Happy New year! x

The last month of the year is here! I don’t know about you but this year has felt like its been three years in one. Its had the most incredible and most difficult moments I have ever endured!

This post is hopefully to inspire those who are trying to make progress, become more fit and healthy whilst also having a good time during the holidays, like myself! I’ve recently been a little out of whack with my fitness regime because I have been busy writing exams. Exam time is a time where I don’t put pressure on myself to exercise daily or to be picky about my eating habits, I eat pasta if I feel like pasta and I workout when I can fit it into my studying schedule. So although I have been working out and eating well majority of the time, it’s time to get myself back into gear and time for a change!

Anyone that knows me knows that I take my health and fitness lifestyle seriously but not to the point where I allow it to dominate and control my life, that’s just not fun. December is a time for giving, indulging and spending time with family and friends.

My goals for the rest of the year are fairly simple; to enjoy myself whilst looking after myself.

I really want to get back into gym, 5 days a week 4 at least and to just be conscious about the food that I am putting in my body with that said, it’s December I don’t believe it’s necessary for you to be overly concerned with the amount of calories that are in certain meals or how long your workouts are. One unhealthy meal really isn’t going to set you down the wrong path, it’s important to enjoy your time with those whose company you enjoy without having to worry about the logistics of every meal or every activity. The new year is coming, it’s okay!

What I do believe isn’t the best idea if you are wanting to change your fitness and health lifestyle this holiday is don’t go overboard in one day. If you know you’re going to go out for dinner and have a good old pasta then try and eat well throughout the day, don’t have pizza for lunch as well. Enjoy everything in moderation, you’ll appreciate it more that way too!

Cape Town is a beautiful place and seeing as though i’m not going away these holidays, I definitely want to become a tourist in my own city. I can’t tell you how many times one of my friends from JHB or Durban tell me they went somewhere in Cape Town and i’m like “oh that sounds so cool, i’ve never been there” meanwhile they’ve been here 11 months and me 21 years, it’s sad really!

Being active is an important part of who I am and my lifestyle, when i’m stuck inside all day I go a little insane so if I don’t get to the gym one day, i’ll go for a walk on the beach or a hike up the mountain.

I feel like most of the posts or things I see on social media around this time puts a lot of pressure on people to live up to certain expectations and to live according to what they see on certain platforms but I want to tell you that it doesn’t have to be like that, you can enjoy yourself this season while making progress in your fitness and health journey just don’t allow yourself to have certain expectations or to make yourself feel bad when you don’t eat as well as you’d hoped one day. Always remember that the sun will rise and you can try again!

Recap of goals for December:

Enjoy yourself

Look after yourself

Eat well

Spend time with those who matter!

Be active

I’ve never done a post like this, I thought it would be interesting for someone who is just starting out their fitness journey and isn’t sure how to plan their workout days.

Essentially it is up to you and your body. I usually go by how my body is feeling, if my legs are still sore from the previous leg workout then I wouldn’t necessarily train them again even if it is my next leg day. Listening to your body is crucial when wanting results.

Before my workouts I always like to do a 5-10 minutes slow warm up, whether it be cycling or an incline on the treadmill just to make sure that my body isn’t cold when I start my workout, then once my workout is finished I do a 10 minute cool down stretch. Stretching is so important when workout out so make sure to always integrate it into your sessions (even though it can be a little tedious sometimes)!

On Monday’s I like to focus on my legs. It’s one of my less favoured areas of my body so I usually put more time and effort into planning and doing those then I would my other days. I train legs twice a week and then usually a full body session at the end of the week depending on how my body is feeling, however Ive recently been enjoying taking Saturday’s and Sunday’s off and using them as rest days.

My workout split at the moment looks a little like this:

Monday – Legs

Tuesday – Back and bis

Wednesday – Chest and tris

Thursday – Shoulders

Friday – Legs

Saturday & Sunday -Rest or Full body

I like integrating back and bis together because you’re essentially using your biceps when you are training back. It just so happens to work out that way depending on the exercises being done but I always do exercises during the workout that focuses mainly the specific areas and then I enjoy integrating supersets for both, back and biceps.

Chest and tris are definitely my least favourite thing to train, but I think it’s important to train weekly especially when trying to keep your body in proportion. A lot of girls think that only boys can train chest because they will get “man boobs” but that’s not the case at all. There are actually a few benefits from training chest, such as improving your posture, making your breasts perkier etc. So don’t neglect your pecs, your future self will thank you for it!

I definitely enjoy getting a little shoulder pump in the gym, it’s not my strongest point but it’s something I enjoy working on and challenging myself so I like to focus mainly on shoulders on a thursday.

As for full body, because it’s weekend and usually getting to the gym is a struggle I like to keep it short and simple and high intensity. If I don’t end up getting to the gym, i’ll opt for a run or a walk on the beach.

I’ll do abs at the end of every workout day that isn’t leg day, just because you need to activate you core a lot of the time when you are doing legs and it’s usually a hardcore session I personally don’t see the need for me to do abs as well but I do love doing 10 minute challenges as a burnout!

Depending on the day and time I go to gym, if it’s too busy for me and there aren’t many machines open for a specific workout I want to do – I would just swop days around to make my life a little easier (TIP: This also helps prevent a little bit of gym anxiety!) This workout split has been working for me and my schedule for the past few months, so hopefully it will inspire you to create a schedule that works well for you and your lifestyle.

If you would be curious to see some of my workouts, please let me know in the comments below or send me a dm on instagram – I would be happy to film some clips!

Moving to Stellenbosch has definitely had its trials and tribulations. I’ve made incredible friends and missed home A LOT but I think one of the biggest things I have struggled with is getting my routine back with gym, especially in the first semester!

I had to change gyms which I was excited for in the beginning until I got overwhelmed and always found an excuse as to why I shouldn’t go to gym rather then why I should.

I ended up changing gyms twice before I found one that I thought “okay, I can do this” and eventually I started getting excited to go to gym. So if you’ve been struggling in this department, don’t worry. I feel you!

Find a gym you are comfortable in. I don’t care what anyone says, I could never go to a gym that I wasn’t happy in and then still expect to see results. You work best in environments that are comforting and exciting rather than daunting and unmotivating.

I’ve said this before and i’ll say it again, find an accountability partner and start gyming with them. The easiest way to get comfortable around a gym and get used to the way it works is if you’re getting used to it with someone else. Bonus if they were gyming there before you because they can show you the ins and outs!

If you don’t have a friend that you can go to gym with, take your earphones with. I struggle to go to gym by myself if I don’t have earphones with me, it allows you to focus a lot more on what other people are doing rather than what you are supposed to be doing. Listening to music thats your own vibe will help you focus more on what you’re doing rather than worrying about what other people are doing.

Another thing that I find helps me a lot at the moment is deciding what to do in the gym, before getting to gym. I often just write down a workout in notes on my phone. I’ve found that if i go to gym without a set plan I feel a bit out of place and I become uncomfortable. I’m more preoccupied with figuring out what exercise im going to do next and seeing what machines are open then with the actual workout.

If you struggle with moving around the gym or going to the weight section, make sure you can do your workout in one spot, whether it be a full body workout without any weights or a dumbbell only workout – doing it in one area that you feel comfortable in is another way to help fight feeling anxious in the gym!

We all have times where we feel like the odd one out in a gym but just remember that everyone is there to work on themselves, they aren’t worried about what everyone else is doing. The more often you go, the more comfortable you’ll become and the more motivated you’ll get!

If you have any tips on how you fight anxiety or being uncomfortable at the gym, leave them in the comment below!

“In any given moment we have two options: To step forward into growth or to step back into safety”

Hello September, thank you for joining us.

Just over a month and a half ago I was lucky enough to be treated to go and experience swimming with the ocean exhibit as a birthday gift from my brother. It was such an incredible thing experiencing life from the perspective of a sea animal. Sounds so cool, right? Well, it was!

Before our morning had even begun I was lucky enough to be greeted by a pod of common dolphins in the marina, next to the aquarium. Of course, the dolphins shouldn’t have been there as it’s not entirely safe for them but authorities were alerted early and the dolphins made it out safely! It was still a beautiful sight to see.

Two Oceans aquarium offer an ocean experience for their visitors where they take you through the ins and outs of the aquarium, they show you where the food is prepped for all the kinds of sea life and so much more! Did you know that the aquarium cultures their own jellyfish? ME NEITHER! My mind too, was blown. The lovely lady, Thalita who took my brother and I on this excursion was telling us how jellyfish have very set stages of their life just like a butterfly, it’s quite incredible actually.

Moments before we got into our wetsuits to go swimming in the ocean exhibit we were taken to the turtle rehab and quarantine where they have baby turtles that were saved off the coast not so long ago – it was a very precious sight. Upon entrance we had to sanitize our hands so we didn’t bring all the germs we had on us with us, protocol. Unfortunately we weren’t allowed to touch the turtles that were in quarantine because they were still too young and susceptible to diseases but we still admired them from afar! What I found really cool was the rooftop garden that the aquarium has to feed their turtles, they had lettuce and spinach, leafy greens – all the good stuff!

One of the great things about the two oceans aquarium is that they don’t force the animals to come to you through bribing them with food or anything like that, they say that if the animals want to come to you, they will and when they’ve had enough they’ll mosey on out. One of my many favourite parts of the day was engaging with the sea turtles and getting to experience the sea life from in the water. II didn’t realise nor did i think turtles were so loving. Sandy and Bob, the turtles in the exhibit absolutely loved being cuddled and getting scratches on their bellies and back. I very quickly got attached to these creatures so I can just imagine how the in-house experts and workers feel about them!

Then after a little bit of play time with the turtles we got the privilege to put on our snorkel and mask and look at the other sea life in the exhibit. I’m not going to lie, I was a bit petrified of the short-tailed stingrays because they appear out of nowhere but I quickly overcame that fear when I realised that they aren’t harmful and really are beautiful creatures! There are over 200 different types of fish swimming around the ocean exhibit, it was honestly such a spectacle.

The whole experience was about an hour and a half long, being in the exhibit for roughly around 30 minutes, although it really was too short definitely worth it! The in-house-experts really have all the information they need to answer any questions you have and they also enlighten you about the threats that some of these animals face, including their turtle rehabilitation and release-work that they do constantly.

It was an honor having experienced something so incredible as that. I think back to it now and am still in awe of how lovely the staff were, how loving the turtles were and the feeling I got experiencing all those animals up close and personal.

I 100% recommend you to put this on your list of to-do’s in Cape Town! It was honestly one of the best days of my year so far! If you’d like to check it out you can go onto the Two Oceans Aquarium link here and it’ll give you all the information you need regarding bookings and what to bring etc.

I hope this has made you want to go and experience the ocean exhibit for yourself, it definitely has me wanting to go again! If you enjoy more lifestyle type blog posts, comment below or send me a dm on my instagram telling me what sort of lifestyle posts you’d like to see in the future!