It has been a minute..

Frankly I don't know what to blame this on, haven't been here in such a long time..guess been busy will do. Lots have been going on in my world and the fitness world around me.  BTW training,teaching, work I am now renting out a studio in Pretoria every Saturday teaching Zumba. 

Still growing but getting there. BBA Season 8 is starting end of May and I am sooo looking forward to that. Hopefully I don't have to give away any of my slots to be part of that. Anyways I don't know the best juggler and hassler like myself so hopefully everything goes according to plan. 

The Bulls have already played 3 home games,sadly have only done one and am looking forward to the next one. The Cheetahs vs Bulls game was the most insane game I have ever seen on home ground and yayayayaa we beat the Cheetahs as was obviously expected of us, breaking their little ego of having won all their games for Super Rugby this year.




 Just hoping we make it till the end. Its time to reclaim our status in the rugby world. Heard about Crossfit thinking of doing one of those to up my game..need to do a few marathons this year as well as the biggest Zumba flash-mob anyone has seen in this country.

Working on a script for a fitness show on TV, that one will be the ultimate for me..Ain't easy to break into that  but I am a pusher.
Fitness is what I love, what I represent and I would love for this remainder of the year to be the best fitness peak that I have been aspiring towards for years. So hopefully I find a few geared up ladies to do this with. I will be back soon..

So what's on that plate huh?

A lot of members always ask if I can write them an eating plan and I always tell them to bring me a meal plan consumed over a period of 7 days,the fact of the matter is eating,just like knowing what to wear  every week is a habit that is kinda hard to break. So for example  if you have favourite jeans you will probably wear them once every week,some of us dont even realise that we actually dont dress differently every week,we kind of wear the same things over and over again cos they are our favourite piece of clothing or simply because you know the colours gel nicely so you will wear them over and over again. Food is like that, you are apt to eat your favourite dish every week and if you go grocery shopping you buy the same food over and over again,you have a night for take-outs,or whatever floats your boat.

So this is the deal,I would really like to help out with an eating plan for all the ladies that I teach,my only problem is I can't thumb suck a diet and give it to anyone. So I am going to school you about how to eat healthy. Its okay to go to a shop and check the product packs to see how much energy,carbs, protein or saturated fat are in what you buy. Grocery shops have a range of free fat and low fat products that anyone can go choose from so if you have time do that. Things like that complicate our lives but if you are a food freak you can take that route and be precise about how much of what goes into your body..

So I'm going to call this eating plan a SWOP diet. Take a pen and paper and write down food that you know you consume on a daily basis,this includes your in between's,snacks,drinks including water and lets do a test..

Cereals-Do check the carb intake so here we go:

• Soft porridge,muesli,corn flakes,weetbix can be swopped for Oats,Special K,All bran
• Full cream milk can be swopped for Low Fat, Fat Free,Skim milk or no milk at all. Try mix your cereal with whey isolate and have fun with it. Lactose intolerant people(consult a doctor)
• Fruit-One or two a day preferably different types of fruit.. A lot of fruit can cause water retention in your body thus consume with care. Personally when it comes to fruit I can't stand bananas because after I eat them I get bloated so I leave them to a banana bread that I like making once in a while. LOL.
• Drinks- Juice (100 percent) or just plain water, tea(rooibos,green tea) Coffee um so so because some people just cant live without it so I will cut you some slack here(have some).There is a variety of juices in shops so knock yourself out. Still remember too much of a good thing is not good for you.
• Snacks- Swop your chocolates, chips, sweets, fizzies for nuts(do a bit of research on this because some nuts are actually fattening. Go to the nearest Dischem pharmacy for more advice. Yoghurt,dried fruit,rice cakes, provitas(check intake) healthy gums for sweets e.t.c

Food.

Your body needs carbs so by all means have your carbs during the day. Potatoes,pasta,rice or whatever carb you consume. Make sure these get taken during the day and not at night. Ever felt like taking a nap after you have eaten pap? That is how heavy carbs weigh you down so remember to never take carbs after 6. Have them during the day when your movement is still active and see how fresh you will wake up in the morning without feeling like a drag.

Plenty of vegetables,lean meat both chicken, mince and beef. Eat lots of fish. And its not like yall dont know this. Tuna salads,chicken salads should be eaten mostly at night or for supper as they are light. People will say but I still feel hungry when I go to bed, but coming to think of it if you eat carbs during the day and you snack properly you can have a full bowl of chicken salad and I bet you you will go to bed smiling. Bread is somewhat too hectic for me so I try to consume little of it whether healthy bread or simply brown bread. Protein makes you look hot so eat those eggs, green beans,legumes,lentils,marmite eeewwwww..do your research.

You know your body, you know your habits thus work according to that. Have a braai once in a while, have a McD's once in a while,it wont do much harm to your body if you are a religious gymaholic and eat  healthy 4 times a week..Eat lots of Nandos without the chips maybe. Grill and steam your food and not fry, you can fry on a Sunday for that well deserved soul food. So live your life,eat healthy, train even if its a daily run around the block, have your ice-cream every 3 weeks and SMILE cos the pounds will slowly but surely wither away..

Own your style,stand out and the world will take a second look



Prosperity 1

  Fashion and style is the one thing that 80 percent of the world think about and 20 percent of the world ooze. Is it the tag or is it how hot it looks as it blends with your apparel? A lot of people will agree with me when I say durability,swagg and fashion costs you. Half the time we pay an arm and a leg for things brought from overseas because of import taxes and delivery costs. We love everything western so we will pay R14 000 for a burberry jacket or R2000 for a pair of Timbalands. If you are proudly South African let me hear you say its not AYOBA.



Divine Protection 2

 We have local and African designers who have absolute talent  yet we underate them and never give them the time of the day.Errol Arendse (Cape Town designer)designs killer shoes that goes on the runway with Miu Mius,Loubutins and the Chanels of the world,David Tlale(JHB),Gert Coertzee,Stoned Cherrie,Loin Cloth and Ashes' Anisa Mpungwe from Tanzania,Deola Sagoe of Nigeria are some of the top African designers and I know yall havent even heard about them. So many up and coming designers get overlooked because of our obsession with the western culture.

When are we ever going to learn that we have talent and we can also be on top of the world game if we want and if we support our local designers as well as African designers. Kimora Lee Simmons wore an African inspired gown in one of her Life in the fabulous lane episodes. Did i get a shock of my life, NOOOO cos this happens with us Africans,artists come from overseas copy our dances take it back and tune it. Need I say more:Beyonce's who runs the world,Chris Breezy's Turn Up the Music,Rihanna's Where have you been??All these videos have African inspired dance moves and they are top selling and top played songs in clubs and I am imagining some of us dropping the pantsula dance to these songs..lol



Prosperity 2

 Meet Ken Nta..a South African based shoe designer who  wait for it.. got this vision from God to design a billion dollar shoe that will be sold across the world. And yes Timbalands dont have nothing on these shoes. I posted a sneaker fetish post the other day and I tell you that is nothing until you see these shoes. These shoes ooze love from Almighty God yet they have so much swagg you will feel once your foot is in them. I saw the prototype of these shoes before they were mass produced and my lips coudnt close because of the story behind them.

And I believe that everyone hasn't lived until they know what their purpose is in life.What a journey it is if one day GOD whispers into your ear and He's like(I want you to do this and this and this and it feels so surreal because you cannot contemplate it, and He does it day after day until what He wants is accomplished and He knows you ready to roll. Who doenst want that? Because on the real if it is from God it will last forever.Blessed Shoes gets prayed for by a man of God before they get sold. This is a literal God guide/order  my footsteps verse from the bible. This is walking where you are meant to walk and turning around from where you are not meant to be as in literally.

I fully support this brother and I cant wait for the day when the economy of the world finally belongs to those that fear the Almighty God..Website and Facebook page to follow.



Divine Protection 1


http://www.facebook.com/BlessedShoes

www.blessedshoes.com

Can you wear a POTATO SACK and scream HOOOT?



Me and the girls

Beauty is timeless and thats a fact. How do you measure beauty because I hear a lot of people say you are never truly beautiful unless you ooze inward beauty. Inward beauty can come from a lot of things,your relationship with God,success, relationships with other people e.t.c. When things go well for you,you look beautiful even when you are an ugly frog. Pardon me for saying that. When  you look good you feel good. On a scale of 1-10 how do you rate yourself???  Put a block here and rate.

Does confidence and beauty fall in the same bracket? Not sure but I know that if I am confident I feel beautiful. If you were to wear a potato sack would you feel good? If your answer is no then read on. We identify with certain celebrities physically even when we know half the time their pictures gets photoshopped and they always wear make up. I used to carry Aaliyah's pic with me to the gym and Left Eye from TLC. Haha.There are short,plump,tall,lean,skinny,fat,wobbly,iron like looking celebs and I want you to just for a moment think about what their day looks like without make-up and cameras.

Madonna has an athletic body and trains like mad and does a lot of yoga apparently. Beyonce has a hot body for an almost plus size model. Beyonce will never look like Madonna at any point unless she goes and sleep in the gym. Madonna 53 years old,Bey early 30s. Point-body structure not the same,your body takes different types of exercises at given points in your life. So push your body to its limit and recognize when you get burnt out that its an age/energy thing. You will look as good as your body takes you.

Victoria Beckam is grossly thin,you know you are thin when your jawbones hang or your neck bones are protruding. Point-you need to eat. Go to the gym just visit Kauai there and stuff yourself,literally train your mouth with food. Gabrille Union is 40 years old and hawwtttt. Nicki Minaj-Iyhooooo mma wee. I dont know if thats her real booty but she looks hectic. She can do something about that booty by firming it up. If you have a crazy butt like that you need to run,I mean treadmill,outdoors, run the dog or catch some chickens, now thats a workout right there. Rihanna has a body that looks like a plank,reminds me of Jessica Alba's body-hot but she can still do a lot to it. Athletic no!

 
Ciara, Halle Berry, Cameron Diaz,Jesicca Biel are arguably some of the hottest women in Hollywood. Who do you identify with? Do you like what you see when you are wearing a bikini or lingerie. Do you understand that by simply eating healthy,cutting bread,pap,oily foods and takeouts and all you do is take a run around the block that you can look as hot as these chicks plus more.

Unfortunately fat gets trapped on your hips,butt,triceps,midriff and reducing intake can be the best move.This post is not about wanting to look like these famous people,but about undestanding that training results wont always be the same for different people. i.e Lifestyles,age,body structure,habits all play a role. So whether skinny,fat,macho built,plump, ok looking or what ever train as much as you can as hard as you can.

I teach 8 classes in a week, 4 zumba classes and 3 Shape classes(using studio apparatus) and one GAQ(Glutes Abs and Quads). I spin at least 3 times a week. I eat healthy,sometimes okyish and yes I do eat take aways mostly Nandos. I believe that if I set goals to get a certain type of look,i.e toned arms,six pec,tight butt I can. So please do not think its impossible to get a bikini body in your own bone structure. Its all possible. Looking forward to seeing yall at the gym. This is the look that I will never want to have but if this floats your boat then run along..I do not want to look like this everrrrrrr....what will people say if I walk with my boyfriend. Haebo...



Uuuu Eeeeee.



For the love of sneakers

 

Sneakers here,sneakers there,sneakers everywhere. I just have to say I love sneakers and if I had loads of cash I will buy them all the time. Just saying but I actually do sneaker shopping,I am actually ashamed of myself.



And these days sneakers are not just black or white or some dark colour-you find multi-coloured sneakers,shiny sneakers,polka dot sneakers whatever colour sneakers.

Favorite Sneaker

But I must say the ones that I hate with passion and I see people wearing, are those ones made famous by grannies in farms and they wear them for such a long time until the small toe pushes out cos it cant breathe(hole) Tommy takkies are the most hideous sneakers I have seen in my life,they remind me of poverty and farms. I will never wear them and I mean EVERRRRR.



My Reebok sponsored realflex



I obsess about how my gym gear gels in with my shoes,not colour per se but how my dance pants flow into my trainers. I love Nike,love love Nike-cos they make the best dance gear and the most hectic colours as well. I must say I have never given other brands that much of a chance until Reebok sponsored me for BBA Stargame then I was like whoa sneaker revolution is ryt here. This shoe actually takes the shape of your feet and has such awesome cushioning,its heaven to train in it.

Ever wondered what type of trainers to wear for what gym activity? Lesson 101 of preventing injuries by wearing the right shoe. Running shoes,dance shoes,cross-training and aerobics. Can you use one pair of trainers for everything you do in the gym? AHEM..

Research says different type of sneakers are for a type of foot,I say my foot man--how the hell am I going to know what type of foot I have better yet what to buy for that.

There's different feet-big toes,feet with corns,stinking feet,toes looking like carrots feet,amputated nails feet-HAHAHAHA just joking. On the real(there is flat feet and high arched feet-simple-flat feet don't have an arch and when you run your foot rolls inwards.Proof-make a footprint on sand-if you cant find the arch of your feet,thats it.

Flat feet(try masantas AKA tommies) haha,just saying. Type of shoes(stability or motion control should be on the label of your box of Nikes,Reeboks,Asics or whatever) Shoes with cushioning. Recommend Asics Gel Foundation/Nimbus sneaks.

High Arched feet-looks like a heel dude,a long Jimmy Choo heel.If you put your hand onto the bottom of your foot you will get a rigid arch meaning when you run your feet rolloutwards. You need flexibility in your shoe.

Nike Dance

On the flip side though-

More research has actually found out that running barefoot actually decreases injuries.
Why? Because the foot is structured in such a way that it is able to handle impact,and its doesnt necesarrily need packaging to protect it from impact,its not delicate or rigid and passive. So it doesnt really need super shock absorbing shoes. 
  

The American Academy of Physical Medicine and Rehabilitation found that wearing running shoes "increased joint torques at the hip, knee, and ankle," when compared to barefoot running. Even a jog in high heels was better for joints than specialized tennis shoe.

 

So my conclusion would be whether sports brands convinces you to buy a certain training shoe for certain things the best thing is to know what type of foot you have to put in there. But I must say Realflex actually feels good to dance in and to also run with and thats for my high arched feet. So I have found my sneaks ,go search for yours. Or just go kaal voet/bare foot for my international readers.
  

 

Dance



Dance

I love sneakers,all types of sneakers,red,purple,green,blue,yellow. But see me in a tomy give me a slap. You can never go wrong with a dance shoe,but hey you can't wear hightops to a ballet class. Hip hop dance swagg is probably the most stylish any dancer can get so whether its allstar converse,superstar or shocks just rock the look and the feet will tell,you will just waltz through the dance floor cos you feeling good and you looking good. OUT

Tomy stay right here, you belong there at the back of my sneaker closet

 



I hate tomy takkies,garaaaaaaa



The Babes are back with more swagg than ever..



The sizzling hot Niccita



So much going on these days globally and in our country. Highlights of the Olympics and our athletes bagging gold medals is so profound and we are truly proud of them.The snow that fell yesterday and people going mad aiyayai.But one thing we shouldn't forget is Super Rugby has come and almost gone. Its Currie Cup time babyyyyyyyyyyyyyyyy. Lets not be swayed by all these hooha around us otherwise we will miss out.
Its Currie Cup time..drum rollllll.

August the 10th is our first Currie Cup game and the Babes have a new stunning dance and new outfits.

Check out our Super Rugby outfits for the last time here cos they won't be back on the field for a loooooong time. The beautiful babes will be making their grand entry at Loftus this Friday.

We will be representing our boys regardless of what happened during Super Rugby. We are still proud of them and yes we believe once a blue bull always a blue bull .Check out our new hot routine on the link that follow

http://www.youtube.com/watch?v=IKFuYgmVupU&feature=share 

Fans  better be at the game to see the full action otherwise they  might just miss it in front of their teles. 


Coach Nix Brosnihan

Practice until you drop is the order of the day here,drop it ,sway it,pose it,plie it or whatever.Our practices never stop whether we have a dance gig  or not we put hard work into our routines,thus weeks of practicing is required.
So much choreography and thought has gone into this new  routine and we are proud to share our coach's skill on the field with the fans this Friday.

We are proud to have a coach like Nicola Brosnihan who is such a talented dancer herself and the best choreographer to work with,she has high skills of creativity as the fans see it in all the routines we do.We will also introduce a new babe this Friday whoop whoop.




Bulletjie Day

 We have done so much last season in terms of projects that highlight our love for the community we live in-amongst others supporting cancer patients,doing the Walk and Talk 702 and our apppearance at Bulletjie Day just to put a smile on our lovely fans' faces.

As I mentioned in my last blog that we are not just pretty faces-We stand for good causes in our country and if you want to book the girls for any worthy cause you can contact our coach for bookings.  BOOOOOOOOOOOOOOOOOOMMMMMMMMMMMMM.


Walk the Talk 702



MERCEDES-BENZ FASHION WEEK (DONT BE LEFT BEHIND)

Its all about style, new designs,trends at the Cape Town Fashion Week. 

Cape Town will be all pimped up with fashionistas across the country-event Mercedes Benz Fashion week. Don't say we did not tell you. The show is set to go on for 3 straight days with designers showcasing their fabolous work from 25th-28th of July. 

With spring on our heels you sure do not want to miss this as Elle is giving away tickets to six lucky readers compliments of Cape Town fashion week. Hip and happening designers including Abigail Gertz,Gavin Rjah,David Tlale will be there..

Exciting glamorous,fashionable people who have flair know they ought to be there. So tell us why you want to attend the show by commenting below.

Six pec or flat tummy - I get to choose what I want to have.



Me and CJ with our flat tummies



So i have been away for quite some time. And so much has happened between then and now, I have moved house,had flu,Virgin opened a new gym close to my work so cant wait to go Zumba with the Balfour Park members,went to education week and just realised this country has a long way to go regarding the state of education. My oh my, where do I begin?

Missed a few slots this week at the gym cos I wasn't feeling well. Needless to say I feel better today and I can actually go back and train tomorrow. Sometimes all the body needs is rest and more rest. I haven't given enough fitness tips on this blog as I should have but I want to speak to the ladies about a flat tummy/six pec/two pec or whatever floats your boat.




Bikini Abs

 I have always wondered how I can train as often as I do but at my age my six pec doesn't want to reapper. Back in the day pecs were the order of the day with this body,should I blame it on food cos I definitely do enough training. The thing is zumba/dancing/runnin/spinning  or one training formula will not necessarily give you swagg on all the parts of your body, and as I always say change your routine every 3 months to give way to other muscle development.

And it is NB to do your abs after each training session. Ladies if you have a bulging tummy please do not do abs I begooooo,try run the tummy flat first then do your abs-if you do sit-ups and crunches on a big tummy all you will get is tight abs covered with a layer of fat so rather dont. Read on,maybe its a medical issue:

I have also found out that medically some people will not have flat tummies especially after birth or after stomach operations. A friend of mine told me she went for an op and 3 years later her tummy was still bulging and she actually used to have a very flat tummy, when the doctor scanned her, he said her stomach is full of gas on the other side and the other side was full of stool/faeces that are stuck and wont come out. 

Hence you sometimes get these people who have a terrible breath/result of rotten stool that doesnt want to come out. The remedy for this will not be training-Detoxing/laxatives will help with this kind of problem,and I know there is quite a number of you who do not take laxatives,please think twice after you have read this post.It might just be what you were looking for. Make sure you also get checked before you go take out all your intestines. Take care of yourselves fitness bloggers.

Just so you know iron pecs are meant for men not for us,we can do with a lil flat tummy at the beach,it does not necessarily have to be blocks of abs.

Bulls Babes- Not just pretty faces



Meet miss Dillah Dice,just

graduated with a diploma in

Building Science,one of the

youngest in the troop..



Ever wondered what happens in the lives of dancers especially in this country? In the States your competitive dance career ends when you are 26 hence you must do something about your life,own a studio,teach dance,be a video girl. In SA you can dance until you crack..

Marts-Studying teaching
Pre-School Assistant Teacher.
And yessss she loves working
with kids.



Estelle-Degree in Drama

Teachers in Modern(Sadta)

Pre-School teacher and

enrolled for her teachers

in Hip Hop

Niccita,affectionately known
as Niccits,3rd year Bcomm
Accounting student



Laure-Works for a homeopath.
Certificate in Theology(Doxa Deo)
Top 100 FHM hottest women

People always say beauty and brains don't go together,or mention those crude jokes about blondes-born blonde or peroxided I sometimes don't get who these jokes are for. My hair is blonde by the way. Ya well maybe semi-blonde-

Let me welcome you to the world of beauty,brains,hot bods,blondes and brunettes put together. This is behind the scenes with the Bulls Babes and you will get a shocker plus revisit the myth about dancers especially in this country. 

  


  
       Perfected Hitchkicks will be the order    of a Bulls Babe

Caroline-Financial Administrator

qualified chef and a singer with her own band







 

  Introducing Vianca,hot,lean with long flowing hair and she could pass for a model. Nah tv is far from this level headed brunette. Its obvious that when it comes to following one's dream and working hard at it,the Bulls Babes are on top of their game,need I say more..

Vianca-Assistant Events Manager

with a Bcomm Communication Degree



There are so many girls out there that want to do this,obviously thinking all you need is a hot body and a pretty face.80 percent of the Bulls Babes are technically trained while the other 20% have to be awesomely hectic. Plus the fact that the girls undergo some rigoruos training sessions to stay in shape and watch what they eat.

 

Miss Simone,hot,hot, hot,BComm Investment Management graduate ,completing her Honours in Investment Banking.





These beauties also add to their careers as well as dancing for the Bulls, stunning personalities as opposed to your everyday cat-fights. People always ask me if we bicker against each other and I think they always get dissapointed when I say we are a bunch of dancers that love what we do and we have a coach who is also a sister,a mother,an advisor and a friend,and she doesnt take well to attitudes as well as craziness so there is non of that in our Bulls Babes family. 

The Beautiful Mel-
Brand Managing Portfolio





Tash-Distinctions for Modern and Tap,
Studied and got aTeachers in Drama and
 Musical Theatre from Trinity College
in London,
She's a singer,dancer,actress,ChaiFM
presenter for the breakfast show,
Biggest shows include Mama
Mia and Alladin



Some portfolios of these ladies are just mind boggling considering the fact that people think dancers are not smart. I challenge all stans who come to watch the games that the next time they see us and think we are brainless chicks,they better think again..

  

Monique
Teachers in Cecchetti
(Ballet Style)Professional
Dancer and Aerial Artist
Diploma in Theology

 

Pretty Fabulous,don't you think

 With so much said I just want to encourage the girls who dream of becoming a Babe, that its not all about the looks,its hard work and its not a career,its part of a career. Education is key and I must say I am chaffed to be connected with such stunning,young foccused people. To be continued....

Michelle and Adriette. Michelle runs her own
studio, a small business
and is a qualified dancer
and teacher.Adriette has a Ballet
Teachers Certificate from the Royal Academy
of Dance




Lene and Amor both studying Diagnostic Radiography
and LLB Law consecutively



The Bold and the Beautiful Kirst
Studying Fashion Design and is planning
to launch her swimsuit line in
future.

LJ- Fierce is not word enough
to describe her. Diploma in Musical
Theatre



Me-Degree in Publishing,Degree in Languages,Diploma in
Fitness Training
Fitness Instructor,Zumba instructor and Editor. Trainer for
Big Brother Stargame housemates.



Whattttt de dooo, what de dooo.