3 Things I’m Loving About CrossFit

After having been sick for what feels like a century, I finally got better enough to resume training. The first workout back, a modified yet still very spicy 8 on the CrossFit Richter scale, of an ascending triplet of snatches, box handstand push-ups, and ball slams was an assault to my still recovering lungs. The time after I have been ill always leaves me with a greater sense of gratitude about the fact that I have a body that is not limited in terms of movements that it can perform. My time spent in a seemingly endless cycle of sleep, waking up to take medicine, and sleeping again made me miss physical activity more than I thought I would. On a particularly grumpy day, I recall my boyfriend telling me that he wished I were better so that I could train because he could tell that I was not enjoying the lazy life. Now that I’m back at training, these are the three things that I’m loving.

  1. Seeing muscle mass return to my arms again. I felt like they were starting to look SUPER small. Too small for my liking. I previously had a love/hate relationship with my arms. I banished it with this post on Insta.

No longer do I care about what people think about MY arms. I have had too many comments to count over the past years about people who have told me to stop CrossFit because my arms were too hard (Yeah! Let’s rather have them functionally unfit and bingo wing looking…) my shoulders were too broad, I even had someone say that men don’t like women who don’t have soft bodies, to which I so badly and desperately wanted to reply ‘well you should really speak to my boyfriend then. It’s clear that he hasn’t gotten the memo because he’s crazy about me.’ Alas, I did not, because as I have mentioned many times on this blog, Jesus steers the wheel and helps in making sure that at least 89% of the snarky comments that I want to make, don’t make it out. #Thestruggleisreal when you have a mouth that moves as fast as your brain can whip out sarcasm.

2. My strength.

Due to work commitments, I have had to for the past 2 days (which has felt like 2 weeks,) train at 5 a.m. I don’t live too far from my box, can we say #blessed! HOWEVER, it still means I have to wake up at stupid o’clock* 4:30 a.m. Any later (as I discovered this morning), and I’m late. I realised that as long as your technique remains tight, your strength will never leave you or maybe I’m just naturally strong.

I’m kidding; it’s not all-natural strength. A lot of it has been mental strength pushing me through from the days when I was sick in bed psyching myself up for the day when I would be able to lift again. This morning the wod had a clean & jerk EMOM that had us doing 3 TNG (touch ‘n go i.e. the bar doesn’t rest on the ground a.k.a. fast lifting, a.k.a. CrossFit cardio!) When I loaded, the bar up to 50kg, aside from the fact that I was stuck with the men’s bar, which was an unwelcome challenge, 50kg, also felt good in my hands and I definitely think I could have gone MUCH heavier for this EMOM. Next time maybe…

3. My pals.

It takes a lot for me to warm up to people. I know how to be polite but for extra friendliness, you’re gonna have to worm yourself in. In any sport, it is important that you not only remain consistent and show up every day but also that you train with people who make training fun. When you surround yourself with people like that, the wod movements & weights may remain the same and still give your lungs a good bruising, but you find yourself enjoying it. You might even catch yourself smiling DURING a wod.

Over to you beautiful fit-friend, what do you love most about training, and what do you miss most when you can’t train?

*stupid o’clock, a phrase coined by my boyfriend when you wake up before the birds even start chirping!

In review: intermittent fasting

It seems as  though there’s a new diet almost every single day. If you’re a 90s baby you’ll remember the Atkins diet, the South Beach diet, the Blood-Type diet, the Zone diet, the list is endless. One of the reasons why I’ve never stuck to any of these diets is because I don’t like being told what to eat. In the blood type diet my blood group (A+) is meant to avoid mangos and potatoes which is crazy for me. Intermittent fasting is less about what you eat and more about when you eat. It’s not a diet but an adaptation to your eating pattern. I became curious about intermittent fasting after having picked up a tiny bit of weight that made me feel uncomfortable in my skin. I love having breakfast…when I remember to prep so IF seemed like a good way to eliminate my morning forgetfulness around eating. Scientists from the German Cancer Research Center (DKFZ) and Heidelberg University Hospital have found out in a study called HELENA – the largest investigation on intermittent fasting to date, that there are many paths leading to a healthier weight and it’s all about finding the path that fits you best.

Right now, IF is the path that fits me best. I was interested in losing weight and keeping it off, with intermittent fasting because you’re not constantly eating, you give your stomach and gut a chance to recover from the usual churning of stomach acids to digest food which in turn can reduce inflammation. The first week of IF, I watched a million and one videos on IF (my favourite being anything by Dr. Jason Fung, I even follow him on Twitter!)  and read countless articles (I would recommend that before you commit to IF, do as much research as you can and consult a doctor or nutritionist if necessary) on the experiences that people have had with IF.

There are three main ways to do an intermittent fast: the 5:2 diet, in which you eat regularly for five days a week and reduce your intake to 600 calories during the next two; alternate-day fasting, where you rotate between standard and 600-calorie days; and time-restricted eating which is what I’m doing where you limit your eating periods to four-to-eight hours. What works best for me (since I wake up at 5 and am in bed by 22h on most days is to fast from the time I wake up until 12 noon and on some days I’ve even pushed that time out to 14h. This gives me a total of 16 hours fasting and on some days when I’m a superhuman…17 hours.

How am I feeling?

The first two weeks were hard. I had to make a conscious effort to drink not just more water (which is something I’m constantly practicing) but also more tea to ‘fill’ me up. One thing I realised is that once I made the decision that I wouldn’t be eating before 12/13h, it’s almost as though my stomach shut up aka stopped grumbling. The less I thought about food, the easier it’s was for my stomach and the less it complained. The mental aspect for me is what plays the biggest role in ensuring that you commit to IF. In terms of my weight, I have managed to lose centimetres that I gained on that glorious holiday to Cape Town and I’m feeling happy in my skin again. I wake up with zero bloating which does a lot to lift the mood. Whenever I get a little bit fluffy I have this moment of not knowing who I am anymore (I know that sounds very dramatic haha!) IF helped with the calorie reduction that I needed in order to shed those extra kilos. I’ve been on this IF journey for almost a month and I’m going to see this through till the end of the year and then re-evaluate. In the first two weeks I battled with extreme fatigue and feelings of hanger (hunger that leads to anger), luckily having to maintain good work relationships was enough of a reminder to keep me from lashing out in hunger!

In terms of my weight, I have managed to lose centimetres that I gained on that glorious holiday to Cape Town and I’m feeling happy in my skin again. Whenever I get a little bit fluffy I have this moment of not knowing who I am anymore (I know that sounds very dramatic haha) IF helped with the calorie reduction that I needed in order to shed those extra kilos. I’ve been on this IF journey for almost a month though.I’m going to see this through till the end of the year and then re-evaluate. I am not a fan of the feeling of hunger that is present during non-eating periods and in light of my 2019 body goals (which I’ll share in a later post) IF just isn’t going to work for the long-term. A girl is trying to get stronger and fitter as she approaches 30…damn did I just address myself in 3rd person!

For an eating plan to be successful, it should be sustainable and improve your performance not just as an athlete (where I’m concerned,) but as a human. This is the biggest lesson I’ve learnt through IF, food should be tasty yes but it’s even more important for the food you eat to fuel you. When I am eating, I am 100% more conscious about what I put into my mouth. Along the way I have had some treats but what I’ve noticed is that I have more self-control and those naughty treats are few and very far in between in comparison to when I was eating whenever I wanted. I will say the one thing I truly miss is having breakfast at breakfast time!

How to make IF work for you?

  • I cannot stress this enough: plan, plan plan! You’ve heard this cliché before and it’s because it’s true: fail to plan/prepare and prepare to fail. Fill your water bottle the night before, make sure that the tea you have is one that you won’t get sick of drinking during your fasting period and prepare your meals in advance.
  • If you’re going to snack during your eating period, make sure your snacks are healthy. I love to stick to raw nuts. Cashews, walnuts and almonds are my favourites but you can go with whatever you like best. Hummus & carrots will also NEVER go out of style. 
  • Get an accountability partner. Friends, I consider myself so lucky to be with the man I call my boyfriend. I tell him about every single lifestyle change that I make and he holds me accountable; whether it’s running more often, eating healthier and now sticking to this new eating pattern, he is SO good at reminding me of the goals I set for myself. I can’t tell y’all how much I love this man!
  • Plan your training at least an hour after you’ve had your meal during your eating period. I found that this worked best for me. Training in the morning while still in a fasted state left me feeling hungrier than usual and we all know that hunger can quickly transform to hanger. I also found that when I took pre-workout on an empty stomach, it’s almost as though I could feel my body disassociating with reality, can’t explain that.

The biggest thing I’ve learnt in this intermittent fasting journey? A healthy lifestyle is not just about the food you eat but the choices you make in your everyday life. It’s not just about losing weight, although it does start that way. When you remove the toxic elements that aren’t serving you well in your nutrition (if you’re consistent enough), it then extends to your physical environment. One day you’re making healthier food choices and the next you’re making healthier life choices! Constantly work towards being in the best physical, mental and emotional shape of your life, it’s what I’m focussing on and it’s what you should be focussing on.

YOUR journey.

It’s the most wonderful time of the year: how to survive the holiday season

I have two more weeks of work left before I go on leave. To say I’m tired is an understatement. My poor boyfriend has heard me complain about being too tired to do EVERYTHANG: working, training, breathing, you name it! Life is just A LOT right now and this girl needs a holiday. The festive season is one where we can very quickly get caught up in activity and miss out on what should essentially be a good time to recharge the soul and body for the year ahead. How does one survive the holiday season? Is it possible to partake in the festivities and still come out standing on the other side? I think so! Here are my top tips  on surviving the festive season and holding on to as much of your sanity as possible.

  1. Take 5 minutes out of your day to write down what you’re grateful for. This one was suggested to me by the love of my life. After my sister passed away, it was hard to think of anything that I was grateful for and life was more painful than I could bear. I was dreading the first Christmas without her and that’s when the boy told me to think of one thing that I was grateful for.  It could be as grand or as small as I wanted it to be. The idea is that from that one thing, a type of snowball effect is created and you’re able to think of other things that you’re grateful for. It’s like Thanksgiving at Christmas. Eventually you’re so busy thinking about all the things that are right in your life that it lifts your mood up and opens you up to the fact that while life may not be perfect, it isn’t so bad. 


However bad life may seem, there is always something you can do, and succeed at. While there’s life, there is hope.’

Stephen Hawking

2. Get some exercise in. It’s easy to want to spend ALL of your free time sitting on the couch eating as much chocolate as humanly possible and while I won’t deny that I won’t be doing that, I will be trying to maintain as much of a healthy balance as possible. Exercise gets the blood flowing releasing endorphins also known as the happy hormone to leave you with better clarity of mind and if you’ve really pushed as hard as you could in your workout, you’ll need to fuel up by eating again right? 😉

3. Meditate. I started meditating last year as a means to manage my thoughts and stress. I felt on the edge ALL the time and if you find yourself laden with a lot of responsibility over the festive period, then I’m sure you know all about being on the edge. Meditating has taught me that it isn’t about changing the way I think but more so about accepting certain emotions as they come. It’s about acknowledging what you’re feeling, learning what you can from that emotion and then you move on. You learn to not dwell on circumstance and realise that your feelings while valid, are not important dictators of what mood you should be in. Over time you’ll find that you’re able to process feelings without them derailing you. The biggest thing I’ve learnt through mediating is to be kinder to myself and from this abundance, being able to lavish kindness unto others. So often we get the balance wrong and berate ourselves yet somehow find it within us to uplift others. It’s time to turn that that habit on its head; lavish all the love you can on yourself [self-care] and from learning how to love and support yourself unconditionally, do the same unto others.

4. Remember the reason for the season. I’m like the Grinch…sometimes. I hadn’t realised how much I didn’t like Christmas until my boyfriend pointed it out. I suppose it’s one of those things that unfortunately happens as you get older and go through trying circumstance in life. This past year falling in love with my boyfriend and that love being a conduit to rediscovering Christ again, I’m genuinely excited for Christmas this year… ok maybe excited is a bit extreme 😂 As a Christian, I know that there is much debate on the date that Christ was born, the date bears zero significance to me. The thing that is significant is this great act of love & kindness from an Almighty God to give everything up for a sinner like me. This is what will be at the forefront of my thoughts. I can’t promise that I won’t be that mom who will tell her kids that Santa doesn’t exist, sorry boyfriend 🙈

5. Have FUN! Yes, it’s bound to get stressful and crazy at some point but relish this moment that you’re alive here on earth. My late sister celebrated every single day that she was alive because she’d say ‘you never know what tomorrow will bring.’

BONUS TIP:If you want to avoid being unhappy, make sure you’re spending Christmas/this festive period, with the people you love and can tolerate without ripping their heads off 😉 what are your tips for surviving the festive season?

Know Your Status

Twenty years ago when someone acquired HIV, they would, on average, not live more than 12 years. Today, a young person who becomes infected in the developed world can expect to have a near-normal lifespan with access to lifelong, uninterrupted HIV treatment. These are the words of professor Glenda Gray president of the South African Medical Research Council. In 2018, in a population of 56 million people, 8 million people are HIV infected. Today is the 1st of December, a day that is internationally recognised as World AIDS Day. A day where those who are infected with the virus are celebrated for the bravery they possess as they fight this disease, and where those who have unfortunately perished at the hands of this disease are remembered. Prior to commencing work on a study in pediatric HIV surveillance at the National Institute for Communicable Diseases (NICD), I will admit to having been very ignorant in regards to the plight of HIV that affects South Africa and its inhabitants. We’re all guilty of having seen ads on TV and thinking ‘HIV isn’t something that affects people like us (whatever that means.) We think ‘HIV isn’t something that affects me.

In the almost 10 months that I have been in this job position, I have seen the detrimental effects that it can have on a mother when it is revealed to her that her infant is infected with HIV. I have seen the detrimental effects that it has on a mother when she is told that she is infected with HIV. Over the past few months, I have also seen something else. I have seen doctors and research scientists do all they can to offer hope to these newly infected mothers & infants to ensure that both mother and baby can have as healthy and normal a life as any other mother and infant who aren’t infected. I have been able to interact with members of a team that were responsible for the first ground-breaking liver transplant from a mother who is HIV positive to her uninfected child. I have seen a resilience and dedication to research and undertaking of new methods to ensure that in 2018 and the future to come, no single person should have to die from HIV infection.

I have come to the realisation that the fight isn’t necessarily against HIV but against the stigma that is present in society when it comes to having conversation about HIV infection. Detrimental ideas such as the one expressed by ex-president Thabo Mbeki about HIV not being the causative agent of AIDS, putting into place policies that denied thousands of HIV-positive South Africans access to ARVs, caused deaths that could have been prevented. Alongside former health minister Manto Tshabalala-Msimang, who promoted the use of lemon, garlic and olive oil to treat AIDS, such ideas led thousands if not more, into falsely believing that HIV is a virus that they could live with sans treatment.


A virus cannot cause a syndrome.  As you know, AIDS is an acronym for ‘Acquired Immune Deficiency Syndrome’ – therefore AIDS is a syndrome, i.e. a collection of well-known diseases, with well-known causes. They are not,together, caused and cannot be caused by one virus! I said that HIV might be a contributory cause of immune deficiency – the ID in AIDS!

These are the dangerous ideas that we will continue to fight against. Ignorance of the mind and an unwillingness to research and educate yourself. On this World AIDS day, my message to you get tested and know your status and should you find yourself in that group of brave people infected by HIV, find someone, just one person that you can trust to support you as you show society and the world that this virus WILL NOT BEAT YOU.

This week, Lloyd Russell-Moyle, labour MP for Brighton revealed in the Chamber of Commons that he has been HIV positive for nearly 10 years. It’s an act that I hope will inspire others to reveal their diagnosis, get the help they need and bash the stigma that persists through silence and fear. 

Honey, honey how you thrill me: overnight oats recipe

For the past two weeks I’ve been practicing intermittent fasting. My eating periods are from 12-8 but I have had exceptional days where I’ve pushed my eating window out a bit later to 14 and on one special day 16 (which was more forced than anything.) One of the things that I enjoy about intermittent fasting is the fact that it’s made me a lot more conscious of the things that I do eat. I know to be more mindful of what I put in my mouth because I want it to fuel my body and sustain it for those periods when I’m not eating. In terms of my CrossFit performance it has also helped me in choosing those meals that won’t leave me feeling sluggish or heavy during a workout. 

One of my favourite things to eat for breakfast or delayed breakfast if you do intermittent fasting, is oats. Oats keep me fuller for longer and you really can create any flavour component you’re after by adding in different ingredients. I go through phases where I enjoy oats & then I hate them & then I love them again. I’m currently in the love phase and this morning found myself craving oats. The creamed honey by Eat Naked is what makes these oats spectacular  in my opinion!

Here’s my goji berries and nuts overnight oats recipe, you’re going to love it!

For this recipe you will need:

  • 80g of oats (instant oats work best.)
  • 200ml of milk or milk alternative
  • 25g of unsalted butter 
  • 1 tablespoon of raw honey (my favourite, Eat Naked creamed honey 🍯 smells RIDICULOUSLY yummy too!)
  • Nut & seed mix (goji berries, cashews, walnuts, pecans and sunflower seeds.)

In your bowl put your knob of butter with your milk and oats and stir. Heat in the microwave for a minute or until the oats cook through. Tip: if you’re doing overnight oats you can used traditional rolled oats, let them soak in the milk + butter & then heat it in the morning when you’re ready to eat. Give the whole thing a good mix and then add a tablespoon of your raw honey and a generous sprinkling of your nut mix. 

Benefits of the ingredients

Oats: Oats are a timeless favourite. As a child I’d have it plain with brown sugar added to it. Oats contain a soluble fibre called beta-glucan which is responsible for keeping you fuller for longer when you’ve tucked into a yummy bowl of oats. They can also help in improving blood sugar levels.

Goji berries: I first became aware of these on the tv show ‘You Are What You Eat.’ Gillian McKeith would rave about these and rightly so. These berries pack a punch. They provide support to the immune system, help in preventing liver damage and also improving depression, anxiety and sleeplessness. I always use raw nuts in my oats because salted nuts drastically up your sodium content and we’re all trying to live healthier lives so best we avoid it!

Honey: I love this honey soooo much, it smells like one of my favourite shower gels by LUSH Fresh Handmade Cosmetics ‘It’s raining men.’ Coincidentally both of these products contain honey that is harvested in the most sustainable & ethical manner possible. Raw honey contains antioxidants which help in protecting your body from cell damage, it can help with digestion and if you’re feeling ill, it can soothe that achy throat. What I love about Eat Naked honey aside from the delectable taste and smell, is the packaging, it’s fun, playful and very tongue in cheek. I’m all for serious brands that don’t take themselves too seriously. Creamed honey is a revelation! There’s something about this honey that had a caramel like undertone to it that I loved. The company is local to South Africa which means my carbon footprint is lowered by being able to source such a great product locally. I was even able to use the honey as a face mask and my skin is glowing!  If you’re trying to kick a nasty addiction to sugar, honey is a great replacement. Maximise how much you get out of honey by buying it raw.

Unsalted butter: In moderation, unsalted butter is a welcome addition to your oats. It’s rich in your fat soluble vitamins A, E and K which is involved in calcium metabolism and a low intake has been associated with cardiovascular disease. It also contains butyrate which has anti-inflammatory properties and is helpful in preventing weight gain. 

So there we have it; my yummy honey, how you thrill me oats! What do you enjoy putting in your bowl of oats? 

In review: Superlatte Golden Cup Latte Blend

I know they say money makes the world go round but without coffee, I doubt the world would keep spinning. I used it to survive long days of lectures after even longer nights of partying studying when I was at uni.  I lived for that caffeine buzz and it quickly spiralled into an addiction. One night, my heart racing I called my poor mum in South Africa (I was in London,) and told her I was dying. Examinations by my GP revealed that the excessive consumption of caffeine was the culprit,moderation is key he expressed.  

Fast forward to now being a more health conscious 20-something year old, I was delighted to try out Superlatte’s turmeric,cinnamon and ginger golden latte blend. I am a big fan of golden lattes. The very first one I ever made was a simple paste of 1 tablespoon of turmeric, a pinch of black pepper and organic virgin coconut oil to which I added soy milk and brought to a simmer. I loved the earthy taste from the turmeric and anyone who knows me, knows that I’m addicted to coconut oil.
Superlatte makes the process just as easy for you. All you have to do is add a tablespoon or 2 of organic virgin coconut oil to 3 teaspoons of the golden latte blend,make a paste and add 1 cup of steamed milk or your favourite non-dairy milk alternative, whisk it up, serve and enjoy. I even had some edible gold glitter that made this the most fun latte I have ever had!

Why should you be drinking golden lattes?

The secret ingredient to golden lattes is turmeric. Turmeric has been used for thousands of centuries in India because they’re well aware of the immune boosting properties that this spice possesses. It boosts the antioxidant capacity of your body and contains a compound known as curcumin which has anti-inflammatory properties and aids in boosting brain function. Coupled with two of my other favourite anti-inflammatory & immune boosting spices;ginger and cinnamon, this is definitely a super-latte blend! There’s a pleasant tickle in your throat that you get from the ginger and black pepper, then there’s the warmth from the cinnamon that made this a very comforting drink. I’m a recovering sugar fiend and I need sweetness in everything, so I appreciated the addition of the unrefined organic coconut blossom sugar which gave it a pleasant but not overwhelming sweetness. I had my latte before bed and because it’s caffeine free, you don’t have to worry about any caffeine related jitteriness or caffeine induced insomnia. Coupled with the scent of one of my favourite LUSH perfumes, I’m Home it honestly felt as though the person who feels like home to me (my boyfriend) was hugging me. I really do find any way possible to gush about my boy don’t I? shrugs

You can find Superlatte at Wellness Warehouse , Yuppiechef  or you can buy directly online from Superlatte. (superlatte.com)

They have five other variants which I’m hoping to try soon… can you say Christmas? First up on my list is Purple Poet (sweet potato,cardamom & cinnamon) followed by Green Dream (matcha & mint), Red Velvet(beetroot & cocoa), Cosmic Choco (chaga cocoa & maca root), and Ruby Chai (rooibos, honeybush & masala spice) The brand is 100% plant-based, preservative free and GMO free.

You can also keep up with their beautiful creations on Instagram.