Whole Body Wisdom by Chantell van der Schyff

Saw it. Tried it. Loved it! 👌🏻

𝙒𝙊𝙍𝙆 𝙒𝙄𝙏𝙃 𝙈𝙀:
𝘉𝘰𝘰𝘬 𝘺𝘰𝘶𝘳 𝘍𝘙𝘌𝘌 𝘊𝘖𝘕𝘚𝘜𝘓𝘛 𝘵𝘰𝘥𝘢𝘺!

💫 Health & Fitness Coaching
💫 Nutrition Coach
💫 Functional Blood Analysis

🔗 https://my.playbookapp.io/chantell-van-der-schyff

📧 [email protected]

Give this superset a try!

Seated DB Side Raises into seated DB Arnold Press (no back support)



𝙒𝙊𝙍𝙆 𝙒𝙄𝙏𝙃 𝙈𝙀:
𝘉𝘰𝘰𝘬 𝘺𝘰𝘶𝘳 𝘍𝘙𝘌𝘌 𝘊𝘖𝘕𝘚𝘜𝘓𝘛 𝘵𝘰𝘥𝘢𝘺!

💫 Health & Fitness Coaching
💫 Nutrition Coach
💫 Functional Blood Analysis

Online coaching

🔗 https://my.playbookapp.io/chantell-van-der-schyff

📧 [email protected]

𝙊𝙖𝙩 𝙋𝙧𝙤𝙩𝙚𝙞𝙣 𝙋𝙖𝙣𝙘𝙖𝙠𝙚

𝘐𝘯𝘨𝘳𝘦𝘥𝘪𝘦𝘯𝘵𝘴:

- 1/2 Cup Rolled Oats
- 1 tablespoon Chia seeds
- 1/2 Small Mashed Banana
- 1 teaspoon Vanilla Essence/Extract
- 1/2 teaspoon Baking Powder
- 1 x Egg White
- 1/2 cup Unsweetened Almond Milk
- 1 scoop Whey Protein Powder
- Salt to taste
- Cinnamon to taste

𝘚𝘢𝘶𝘤𝘦:

- 1/2 - 2/3 cup Frozen Blueberries
- 1 tablespoon Pure Maple Syrup
- 1/2 teaspoons Corn Starch/Arrowroot Powder

𝘔𝘦𝘵𝘩𝘰𝘥:

1. Add all the dry ingredients to a bowl, mix well.
2. Add the banana, vanilla essence, and almond milk. Mix well. Let stand for 30 - 40 minutes.
3. Heat a pan and spray with coconut oils spray.
4. With a tablespoon, scoop out the mixture creating 3 even pancakes.
5. Turn the pancakes when brown. And brown on the other side.
6. While pancakes are cooking, add blueberries and maple syrup to a pot. Stirring occasionally.
7. When blueberries have soften add corn starch/arrowroot powder. Stir until desired thickness.
8. Remove pancakes from heat and add to a plate.
9. Add blueberry mixture on top.
10. Enjoy! Perfect for a post training meal too.

• 500 kcal
• 34g protein
• 73g carbs
• 10g fat



𝙒𝙊𝙍𝙆 𝙒𝙄𝙏𝙃 𝙈𝙀:
𝘉𝘰𝘰𝘬 𝘺𝘰𝘶𝘳 𝘍𝘙𝘌𝘌 𝘊𝘖𝘕𝘚𝘜𝘓𝘛 𝘵𝘰𝘥𝘢𝘺!

💫 Health & Fitness Coaching
💫 Nutrition Coach
💫 Functional Blood Analysis

Online coaching

📍 Moove Melrose Arch

🔗 https://my.playbookapp.io/chantell-waterson

📧 [email protected]

Monday leg day finisher 🙌🏻
10 x dumbbell jump squats superset 20 dumbbell walking lunges 💥



𝙒𝙊𝙍𝙆 𝙒𝙄𝙏𝙃 𝙈𝙀:
𝘉𝘰𝘰𝘬 𝘺𝘰𝘶𝘳 𝘍𝘙𝘌𝘌 𝘊𝘖𝘕𝘚𝘜𝘓𝘛 𝘵𝘰𝘥𝘢𝘺!

💫 Health & Fitness Coaching
💫 Nutrition Coach
💫 Functional Blood Analysis

Online coaching

🔗 https://my.playbookapp.io/chantell-waterson

📧 [email protected]

Why consistency?

Because then you don’t have to start over.



𝙒𝙊𝙍𝙆 𝙒𝙄𝙏𝙃 𝙈𝙀:
𝘉𝘰𝘰𝘬 𝘺𝘰𝘶𝘳 𝘍𝘙𝘌𝘌 𝘊𝘖𝘕𝘚𝘜𝘓𝘛 𝘵𝘰𝘥𝘢𝘺!

💫 Health & Fitness Coaching
💫 Nutrition Coach
💫 Functional Blood Analysis

Online coaching

📍 Moove Melrose Arch

🔗 https://my.playbookapp.io/chantell-waterson

📧 [email protected]

🔸 Repeat the same basics in the gym
🔸 Don’t restrict to stay lean
🔸 Spend more time NOT dieting than dieting
🔸 Don’t always push progressive overload
🔸 Take proper rest days
🔸 Don’t track calories
🔸 Don’t over complicate workouts or meals
🔸 Eat the same meals on rotation keeping it basic, healthy and nutritious
🔸 Eat a lot of carbs
🔸 Nurture my mind, body & soul



𝙒𝙊𝙍𝙆 𝙒𝙄𝙏𝙃 𝙈𝙀:
𝘉𝘰𝘰𝘬 𝘺𝘰𝘶𝘳 𝘍𝘙𝘌𝘌 𝘊𝘖𝘕𝘚𝘜𝘓𝘛 𝘵𝘰𝘥𝘢𝘺!

💫 Health & Fitness Coaching
💫 Nutrition Coach
💫 Functional Blood Analysis

Online coaching

📍 Moove Melrose Arch

🔗 https://my.playbookapp.io/chantell-waterson

📧 [email protected]

It takes one “ah f*!@ it, let me try” moment where you realize your mind is your only limitation.

50kg PB for 6 🙌🏻

Then….

You realize you did it, so you can’t undo it and you’re going to have to do it again. 😅




𝙒𝙊𝙍𝙆 𝙒𝙄𝙏𝙃 𝙈𝙀:
𝘉𝘰𝘰𝘬 𝘺𝘰𝘶𝘳 𝘍𝘙𝘌𝘌 𝘊𝘖𝘕𝘚𝘜𝘓𝘛 𝘵𝘰𝘥𝘢𝘺!

💫 Health & Fitness Coaching
💫 Nutrition Coach
💫 Functional Blood Analysis

Online coaching

📍 Moove Melrose Arch

🔗 https://my.playbookapp.io/chantell-waterson

📧 [email protected]

𝙒𝙊𝙍𝙆 𝙒𝙄𝙏𝙃 𝙈𝙀:
𝘉𝘰𝘰𝘬 𝘺𝘰𝘶𝘳 𝘍𝘙𝘌𝘌 𝘊𝘖𝘕𝘚𝘜𝘓𝘛 𝘵𝘰𝘥𝘢𝘺!

💫 Health & Fitness Coaching
💫 Nutrition Coach
💫 Functional Blood Analysis

Online coaching

📍 Moove Melrose Arch

🔗 https://my.playbookapp.io/chantell-waterson

📧 [email protected]