Fit-Time

Hi everyone,

On the 24th of October we will be doing a 42,2km, 21,1km and 10km road run at cradle. Start point at ground cafe in cradle.
Entries close the 18th of October. Please email your name, number, t-shirt size and distance to [email protected] to enter.

There will be water stations along route. Once entered route information,starting times and invoice will be emailed to you. Price of the race is R150-00.

Thanks so much
Level up Tri

I made these guilt-free apple slices on Monday 🤤 give them a try!

Apple and cinnamon slice:

Ingredients:

1/4 cup applesauce
1 egg
25g melted coconut oil
1 teaspoon of vanilla essence
90g almond flour
30g whey protein
8g sweetener
1 teaspoon of cinnamon
3/4 teaspoon baking powder

Topping:

2 apples peeled and diced
10g melted coconut oil
4g sweetener
1 teaspoon of cinnamon

Makes 10slices

120kcal, 9grams fat , 6grams carbs , 5,8grams protein

Method:

Preheat oven to 180degrees. Line baking tin. I used a loaf tin.
Combine applesauce, egg, melted coconut oil and vanilla together in bowl.
Mix remaining ingredients in until smooth, then pour mixture into baking tin.
Mix topping ingredients together in a bowl and add to top of mixture.
Bake for 35mins.
Allow to cool and then cut into 10slices.

Protein muffins for the win 🙌

Give these beauts a try! They really tasty. High in protein and low in calories. Perfect on the go snack.

Ingredients:

1 and 2/3 cups oat bran
2 scoops whey protein (I used chocolate)
2 tsp cinnamon
2 tsp baking powder
2 medium ripe bananas
1/2 cup apple sauce
1/2 cup Greek yoghurt
1 egg
1tsp vanilla essence
Chocolate chips to decorate

Method:

Preheat oven to 180 degrees
Place muffin papers in muffin tin
In a bowl whisk together oat bran, protein powder, baking powder and cinnamon, set aside.
In another bowl mash bananas and add apple sauce, vanilla, greek yoghurt and egg. Mix together until combined and smooth.
Add wet ingredients to dry ingredients and mix well.
Divide batter equally between 12 muffin cups. Add a few chocolate chips to the muffins.
Bake for 15-20mins.
Allow to cool in tin for 10mins.

Calories per muffin 95kcals
Protein 6.3g

Healthy peanut butter cookies:

1 cookie: 78kCals, 6grams fat(1gram saturated fat), 5grams carbohydrate, 3grams protein

Ingredients:

1 large egg
1 cup of sugar free peanut butter
1/4 cup of oat bran
1/4 cup of maple syrup or honey

Directions:

Preheat the oven 180degrees and grease tray.
In a bowl beat egg.
Add other ingredients and mix well.
Measure out a tablespoon of mixture and roll into a ball.
Place on tray and flatten with a fork.
Bake for 15mins.

Train hard! Work hard! And you will see the results 💪

There are no shortcuts. No quick fixes. Just hard work and consistency when it comes to achieving your goals. So head up and keep going. Keep working hard, eating clean and you will see results.

Home made granola

4 cups of oats (uncooked)
1/3 cup maple syrup or honey
1/3 cup olive oil
1 teaspoon vanilla essence

1/2 cup raisins and dried cranberries
1/2 mixed nuts
Chocolate chips optional

Method:

Heat oven to 180degrees.
In a big bowl mix olive oil, honey and vanilla essences until all combined. Add oats to mixture and fold until all mixed together.
Spread mixture out in baking tray.
Place in oven for 12mins remove and mix granola around and place back in oven for another 10mins.
Remove from oven and leave to cool in tray for 45mins.
Add raisins, nuts and chocolate to granola and keep in air tight container for up to
3months.

Keen to do your first 5km or better your 5km time. Give this lockdown run challenge a go 💪