I’ve been on this health and fitness journey for about 5 years now, i’m an avid believer in a healthy active lifestyle but that isn’t only going for a run or to the gym but also what you eat, how much you eat and when you eat it.

Growing up my family has always been very active and fairly healthy. We would eat steak and salads, roasted vegetables and roast chicken but with that said there are definitely many things that we could do to improve our eating habits in and around the kitchen.

I think that every person is subject to their own ‘diet’. I’ve tried many things to see what works for my body and what doesn’t, what leaves me fuller for longer and what makes me feel fatigued really quickly – i’ve been vegetarian, i’ve been paleo, i’ve been ‘eat whatever you want and hope for the best’ but over the years i’ve really got the hang of what I love to eat and what fuels me the right way. Nowadays I’d say i’m more of a paleo based eater – I don’t eat many grains, however I do enjoy the odd rice bowl here and there. I don’t have lactose, although I am not lactose intolerant I find that having milk or yoghurt makes me extremely nauseous and so I prefer to steer clear of it.

After years of understanding my body and food I like to call myself an intuitive eater, I listen to my body and I give it what it needs whether that’s fruit, veggies, nuts, chicken or meat, smoothies – whatever else, even sometimes chocolate! You don’t have to eat how I eat but I hope it inspires you to find out more about what your body enjoys on your fitness journey!

I was home for 3 months on holiday before going back to uni and I think that was the most difficult part about eating healthy. My mum loves spoiling me and buying me my favourite chocolates and feeding me my favourite meals however, it’s also the easiest way to derail from the point of the healthy lifestyle. (It’s okay mom, still love you!)

I find that in my area there really is a shortage of farmers markets and places to get food other then the supermarkets so when I go, I definitely try to keep it as organic and as free range as possible (as much as the budget can allow ofcourse) but if you live near food markets that offer these then go for it! You’ll probably save a bunch too!

I would say healthy snacks are one of the easier ways to keep it healthy whether you are at home or not, I always like to make sure that i’m fully stocked on those so when I am feeling peckish and go to the fridge or pantry – there is always something good and wholesome for me to eat.

FIRST GROCERY TIP: Go shopping with a snack or some water, never on an empty stomach or else you’ll end up buying the whole shop and getting things you don’t really need! Trust me, I’ve been there!

SECOND TIP: I’ve learned that it’s best to stick to the parameters of the supermarket just because that’s usually where all the fresh produce is, the stuff in the middle can get a bit confusing and seem healthy when it’s not but there are a few things I do get from the middle but then I know there is a plan and a purpose, not just wandering around aimlessly.

THIRD TIP: Don’t fixate too much on labels. Although its important to understand what you are buying and are going to put into your body – I find that the more people fixate, the less enjoyable it comes. Start small and grow from there.

FOURTH TIP: Keep it sustainable. The way 2019 is going, it’s shameful to not try and reduce, reuse and recycle EVERYTHING. I would highly recommend keeping already used grocery bags / material bags in your boot so that when you go to the shops, you don’t have to purchase some more!

This grocery shop was a stock up of the big one I did last week. Other things I add to my list is Almond milk and Kombucha, which I find really helps with my digestive system / IBS, Gluten free choc chip cookies (guilty pleasure), Spinach – the darker the green, the better it is for you! I also add fruits such as banana’s, strawberries which are high in a antioxidants and grapes. Although I don’t eat it often, I buy the brown and wild rice for those days where im craving something hearty!

FIFTH TIP: Do your own grocery shopping. I always find that when I do the shopping, there is less chance of me buying things I shouldn’t be buying.

Getting healthy definitely is a personal thing, you have to make the decision and commit to it but once you get the knick of it, it’s so much more inviting and exciting!

Two things; first of all, how is it basically the second month of the year?? Not sure how that happened, I know for many it feels like the 74th day of January, but for me definitely not! Second of all, it’s almost the month of love! What a time, am I right!?

I think this is my first ever recipe that i’ve posted to the blog, 2019 is making things happen!

This recipe is my take on Niomi Smart’s “Healthier Ginger Bread Man Recipe“, I absolutely love her recipes and for those who are vegan – her recipe is the recipe for you! Now I know they’re not the healthiest but the base of the cookie actually isn’t too bad – it’s the icing that has all the naughty but nice stuff in it. If you are wanting a healthier icing alternative, head over to Niomi Smarts recipe and she had a vegan/healthier version of my icing! 

These delicious oven baked goods are the perfect sentiment to give to your friends, family, significant other – it’s so cheesy, I know but to be honest with you, I freaking love it! So here I am, taking full advantage of Valentine’s Day / Month of love to bring you a delicious recipe for healthy (kind of) ginger cookies, heart shaped at that. CUTE!

Ps. If you eat them all in one sitting, don’t be alarmed – I did too!

Some recipe hacks I’ve figured out whilst making these gems;

1. When you take the dough out of the fridge, be sure to roll it out on a flour-based wooden board and throw some flour over your rolling pin. I find that it sticks less when doing so and is easier to cut with the cookie cutter this way! 
2. I like to outline my cookies with icing before filling them, this way it dries a little and creates a sort of ‘barrier’ so the icing doesn’t leak out. 
3. To outline my cookies I used a medium sized zip lock bag, got a tall-ish glass, put the corner of the bag into the glass and folded the rest over – this makes it easier to pour the icing in. Then cut the tiniest little hole, when I say tiny I mean tiny then you have a DIY piping bag! 
4. You know when you go to fairs or sports day, they always have tomato sauce and mustard in those plastic bottles that you can squeeze out? I went to the plastic store and got two clear ones (only R8.00 each, bargain!) and used one for each colour then used it to fill the centre of my hearts. 

Without further adieu, here is the recipe:

If you try them out, please do tag me on instagram, my facebook page or twitter so I can see how they turned out!

Disclaimer: The ginger cookie recipe was not made up by me, it was created by Niomi Smart – I just took the base and changed a few things to my preference. I am not trying to take ownership of her recipe, I have used it many times and love it so much, I wanted to share it with you all! 

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

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”