Recipe: Sassy Smoothie Bowl

Ingredients 3/4 cup almond milk (use 1/2 to 1 cup to reach desired thickness) 2 scoops Nutritech Vegan protein powder 2 cups green spinach 1/2 avocado (ripe) 1 banana peeled, sliced and frozen the previous day 2 Tbsp chia seeds 1/2 cup blueberries 1 tsp slivered Almonds Preparation 1.You will need frozen banana slices. To freeze fruit, peel, slice and place in a single layer on wax paper in a flat tray. Cover with another layer of wax paper (the wax paper is to absorb the moisture). Place in the freezer overnight. 2.Place the spinach, avocado, chia seeds, frozen banana. Protein powder and half a cup of almond milk into the blender bowl,...

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A few nutrition questions answered

This blog post aims to answer a few nutrition questions I am often asked, but if you are uncertain or have any serious medical conditions, always consult your medical practitioner before making any dietary changes or decisions. How do I calculate my calorific requirement? Do you want to work out how much to eat to either lose, gain or maintain your current weight? It is hard to know if you are eating the correct amount, isn’t it? That is because many factors are at play. Your gender, your age and your activity level, as well as your goal and your body...

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Strength Conditioning for Runners, Part 4: Plyometrics

In the previous blogs we discussed the first 3 of the 4 key strength aspects for runners. The 4 key strength aspects which should be trained in the following order are: 1) Posture 2) Pelvic Stabilization 3) Strength 4) Plyometric Power  In this blog I am going to discuss the 4th aspect – Plyometric Power exercises. What are Plyometrics? Plyometrics are explosive exercises that require a quick and forceful recruitment of muscle fibres (mainly through jumping exercises), so they are the last building block for a reason and should only be implemented in your training once a solid strength foundation has been built. Doing plyometric...

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Strength Conditioning for Runners, Part 3: Large Muscle Strength

In the previous blog we discussed exercises for pelvic strengthening and stabilization. Stabilization was the second of the 4 key strength aspects for runners. The 4 key strength aspects which should be trained in the following order are: 1) Posture 2) Pelvic Stabilisation 3) Strength 4) Plyometric Power  In this blog, we are going to explore key strength aspect 3, namely, large muscle strength. This is quite a popular topic and is what most people associate with strength training for runners. Hopefully, over the past few months, you have worked on strengthening your stabilizer and core muscles, so that they can adequately support the...

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Strength Conditioning for Runners, Part 2: Stabilization

In the previous blog we discussed exercises to strengthen the muscles that help us maintain a good running posture. Posture is the first of the 4 key strength aspects for runners. The 4 key strength aspects which should be trained in the following order are: 1) Posture 2) Pelvic Stabilisation 3) Strength 4) Plyometric Power In this blog, we are going to explore key strength aspect 2, namely, pelvic stabilization. Part 2: Pelvic Stabilization What do we mean when we speak of pelvic stabilization? Let’s explore what happens in the pelvis while we run. Pelvic movement happens in three ways, namely pelvic tilt, pelvic dip and...

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Strength Conditioning for Runners, Part 1: Posture

As runners, we spend a lot of time training to get fit in order to run further or faster. Most runners do not spend the same amount of time training to be more efficient at running or to be less at risk of sustaining injury. This is where running specific strength conditioning can play a significant role. When conditioning runners, I focus on 4 key strength aspects which should be trained in the following order:   Posture Pelvic Stabilisation Strength Plyometric Power   Part 1: Posture The first step is to work on improving posture. Many of the every-day actions we perform, such as; sitting for many hours,...

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That F-Word… Fat

I get asked many questions about fat. I have also found that there is a lot of misunderstandings and confusion about this topic, and will address the questions I am asked about fat in this blog. I hope you all find it helpful!   Question # 1: Why do we store fat? Most people nowadays dread storing fat and seem to be constantly in battle with the fat that they have stored. Since our bodies have the ability to store fat, it seems logical that there must be a good reason for this. The body doesn’t do anything without a good reason! So,...

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10 Excuses, 10 Solutions

These days, there is so much awareness about how damaging a sedentary lifestyle is for a person. There are TV programs, magazines and many blogs dedicated to fitness. Many of our medical aid providers encourage a healthier lifestyle by rewarding us for taking steps to improve our fitness. Why then are there still so many people that simply don’t take action? In this post, I will explore some of the most common excuses that people seem to use. Have a read and if you recognize any of these, maybe it is time for you to step up and start taking...

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