MEETING KAYLA ITSINES

Last night I had the absolute pleasure of meeting someone who I have spent many hours sweating with (through an E-book). Someone who I totally admire and whose positivity about how women should treat each other in a kind way reflects through her social media accounts. This wonderful Betty puts body shaming to an end and promotes a happy, healthy and motivated you. This my fellow Sweaty Bettys, is none other than Kayla Itsines!

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A look at a delicious recipe in Kayla’s new book

Through these workouts, Kayla has made me question so many things while absolutely gasping for what has felt like my last few breaths of air. Her workouts KILL!

I find myself making a mental promise to ‘never eat another chocolate again” or to “steer clear of those deep fried haloumi cheese fingers” (O.M.G, they’re the best!), but truth be told, we are all human, and we are all going to be a piggly wink at some point of our lives. And although this is true, something that I find so relatable to Kayla is that life is all about balance. So with that, I take it that it’s okay to treat yourself to a Gelato on a Sunday after sweating through your weekly BBG workout routine, don’t you?

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A look at a delicious recipe in Kayla’s new book

Besides the phenomenal workouts, when I met Kayla, I found her to be such a genuine person and had such a caring warmth to her. Even better, Kayla actually took the time to give us each a hug hello, asked us how we were and let us ask her questions if we wanted. Besides being in awe of the person in front of me, I got a little compliment from her, saying that she loved my outfit – how fab, right?

I managed to ask Kayla 2 questions, one of which I think MANY OF YOU would probably appreciate:

  • Me: How do you pronounce your surname?

Kayla: (laughs) It’s pronounced It-seen-ess, like it’s seen and then you add an ess to the end…

FINALLY, the heavens above had answered my prayers of confusion in the land of pronunciation! So yes, IT-SEEN-ESS, ladies!

  • Me: Do you have a cheat meal, and what’s your favourite one?

Kayla: OFCOURSE!! I love my cheat meals! Pizzas and burgers do the trick!

There you go ladies; my fitness idol eats pizza! Life goals have been made!

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Myself and Kayla

Last night was really an experience that I’ll keep forever, knowing that Kayla really is everything she puts out on her social media platforms, not only being one of the most inspirational fitness persona of the century, but also focuses on women empowering each other, not tearing each other down, which is so important in today’s day and age. She is kind, genuine and is helping millions of girls around the world to meet their ideal fitness, lifestyles and health goals through her eating and exercise programs.

Her latest invention that has been released is her new 28 Day Healthy Eating & Lifestyle Guide, which is jam packed with a 28 day plan of scrumptious recipes, a 28 day beginners workout guide, a bit of insight into who Kayla actually is, and how she empowers you to becoming healthy, confident & strong.

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The 28 Day Healthy Eating & Lifestyle Guide

This woman really is an inspiration, AND she eats pizza! What more could a girl want in a personal trainer?

Until next time,

Mycaila – Jade

xxx

BERRY BETTY DELIGHT

It’s that time again! Time for a new breakfast smoothie – one with plenty of berries to keep you feeling like an Active Annie throughout your day.

peanut-butter-and-all-ingredients

What you’ll need:

  • 1 banana
  • ½ cup of raw rolled oats
  • 1 handful of fresh blueberries
  • 1 handful of blackberries
  • 1 handful of frozen berries
  • 2 teaspoons peanut butter
  • a drizzle of honey
  • table spoon of chia seeds
  • table spoon of sunflower seeds
  • 1 cup of ice water
  • a sprinkle of granola (optional)

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What you’ll need to do:

Mix all of the above ingredients in a blender/Nutribullet until light and fluffy, but for the love of all the Happy Harriets and a clean kitchen, don’t forget to put the lid on properly!

smoothie-and-all-ingredients

Once everything has been mixed to your hearts content, pour into a glass of sorts, sprinkle with some granola and enjoy with a cuppa Joe.

smoothie-top-with-granola-1Until next time,

Mycaila-Jade

xxx

 

Protein Peanut Butter and Coconut Flapjacks

Hello Hungry Harriets!!

If the word “peanut butter” doesn’t quite make your Inner Jill Jive, or get you feeling a tad bit like a Frantic Franny with a burst of excitement, then I’m afraid we can’t be friends. However, if the word “coconut” makes you feel all warm and fuzzy inside with the possibility of an unexpected drool, then I MIGHT reconsider.  Before making any life changing decisions about a possible friendship, try out my new Peanut butter & Coconut flapjacks and let me know what you think.

These happen to be filled with protein and are a healthy treat, in moderation, of course!

What you’ll need: (enough to make 4 flapjacks)

  • 2 happy chicken eggs
  • 2 tablespoons of coconut flour
  • 1 ½ tablespoons of peanut butter
  • 1 scoop of protein/whey powder ( I used Evox Lean Pro Powder in Vanilla)
  • ¼ Cup of coconut cream (optional)
  • 1/3 cup cold water
  • A dash of almond milk
  • ½ a banana
  • A handful of frozen berries
  • 1 tablespoon of coconut oil for cooking
  • A squeeze of honey
  • A good attitude
  • 1 large and in charge smile, of course
Is it even possible to have a bad day with a delicious breakfast like this?

Is it even possible to have a bad day with a delicious breakfast like this?

Cooking steps:

Alrighty, time for the fun part! Let the adventures begin…

Crack your 2 happy chicken eggs into a bowl and mix until looking yellow and mellow. After that, add your coconut flour, whey powder and mix until smooth. Add your peanut butter (such a beautiful moment!) and mix like a Vigorous Vivienne until all lumps and bumps have disappeared.

The mixture should be looking quite thick at this stage. This will be the part where you’ll add your almond milk and water to the mixture.

Heat your frying pan with a tablespoon of coconut oil. Being the QUEEN of burning everything and anything possible, my one tip would be to keep the heat on a semi low/medium setting to avoid all possible disappointment of burnt flappers.

Scoop your mixture into the pan, as you would with normal flapjacks and cook until firm. Once firm, flip your jacks onto the other side until cooked.

Plate your cooked flappers and add your ½ banana to the top (cut into slices) with a drizzle of honey and your handful of berries.  Looking good?

It's a peanut butter and coconut kinda thing!!

It’s a peanut butter and coconut kinda thing!!

Whisk your coconut cream and dollop over your flapjacks for an extra bit of tastiness.

Enjoy your Fabulous Flipping Flappers with your morning coffee and have a dandy day!

Breakfast flappers and coffee posing for pictures! The level of enthusiasm though!

Breakfast flappers and coffee posing for pictures! The level of enthusiasm though!

Mycaila- Jade

xxx

Baked Annabel Apples

It’s that time again!!! Time for a new breakfast recipe, after all, such meals tend to make rolling out of bed a bit easier and somewhat more exciting! How could it not when food is involved??

Oh just look at Annabel!!!

Oh just look at Annabel!!!

Get your inner Jill Jiving and join me in making my Baked Annabel Apples. The below ingredients are fit to serve one Ravenous Raven!!

What you’ll need:

  • An Adventurous Apple
  • 1/2 cup raw rolled oats
  • Two tasty Strawberries
  • A shot of coconut cream
  • A handful of Anonymous Almonds
  • 1 Bubbly Banana
  • A sprinkle of cinnamon
Our fabulous ingredients, of course!

Our fabulous ingredients, of course! Family photo!

Cooking steps:

Cut your Adventurous Apple into small edible sized pieces. Once you have mastered that, plonk them in a bowl and pop them in the microwave for 2 – 3 minutes.

Once the sounds and explosions of those similar to WW11 have come to a life altering hault, bravely open your microwave and check if your apple is cooked. If not, you’ve CLEARLY chosen one far too adventurous for a morning meal. Pop back into the microwave for an extra minute until your apple pieces are soft and steamy.

After that, add your shot of coconut cream and ½ cup of raw rolled oats to your cooked apple.

Baked apple, raw rolled oats and a shot of coconut cream all looking beautiful!

Baked apple, raw rolled oats and a shot of coconut cream all looking beautiful!

 

Cut your Bubbly Banana and Two Tasty Strawberries into small pieces and add to your bowls concoction.Lastly, add your handful of Anonymous Almonds and finish off with a sprinkle of cinnamon to taste.

Sweet Strawberries, one Boisterous Banana and a few Anonymous Almonds posing for pictures!

Sweet Strawberries, one Boisterous Banana and a few Anonymous Almonds posing for pictures!

Grab a spoon, some coffee and enjoy your very own Baked Annabel Apple.

Mycaila-Jade

xxx

HOW TO STUFF YOUR FACE

Oh hello, all you Magnificent Martha’s

I hope you have all been the Bravest of Berties and have successfully tried your best to make it through another weekly routine of attempted arse disciplining. That being said, I also SINCERELY hope you have been quite tame with the stuffing of your faces too.

Nevermind that, but am I the only one who feels that one can be exceptionally well bahaved and stick to their very own exercise and meal plan throughout the week, but the MINUTE you take a whiff of a chocolate bar or inhale the muchly desired fumes of fermented grapes, your bottom has all of a sudden escalated in size and you have miraculously expanded by 5kg overnight?

That being said, I for one know that I have been a bit of a Naughty Nelly this week. I’ll be the first to say it, but if you can relate, then there is no better time than RIGHT NOW to pick ourselves (and our bottoms) up, let our arses know of its wrong doings and begin the process of whipping it back into place, and shape (for that matter).

This week, I have decided to share some of my meal recipes from my eating plan, as I have had quite a few Inquisitive Ingrids ask about what I eat, and I am ofcourse, MORE THAN HAPPY to share this daily excitement with you.  Have a look at some of my recipes below.

Breakfast options:

The Marvelous Myrtle Smoothie

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Fabulous Flipping Flapjacks

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The Betty Breakfast

Look at Betty, posing for pictures!

Homemade Chocolate oats

And Vwaaalah, your very own creation!!

Baked Annabel Apples

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2 scrambled eggs on 2 Ryvita Crackers with a handful of cherry tomatoes

All bran flakes with anonymous almond milk and a really cool banana

Lunch and Dinner options:

Practical Prawn salad

Percy Prawn salad

A lavish mixture of cucumber, cherry tomatoes, butter lettuce, carrot sticks, 1/2 block of feta, a handful of prawns with basil pesto, a few olives.

Spicy chicken, cauliflower mash and mixed veg

Each bowl consists of 1 chicken breast fillet, half a head of cauliflower mash (cooked cauliflower mashed up with a splash of almond milk) and mixed veg.

Each bowl consists of 1 chicken breast fillet, half a head of cauliflower mash (cooked cauliflower mashed up with a splash of almond milk) and mixed veg with celery, baby carrots and feta as a snack for that day.

Tina Tuna Brussel Salad

Each bowl consists of 1/2 a can of tuna with organic mayo, half a baby sweet potato, one slice of raw red onion, mixed veg with brussel sprouts (if you're brave) with cucumber, tomato and feta as a snack for that day.

Each bowl consists of 1/2 a can of tuna with organic mayo, half a baby sweet potato, one slice of raw red onion, mixed veg with brussel sprouts (if you’re brave) with cucumber, tomato and feta as a snack for that day.

Tina Tuna salad

Tina Tuna consists of 1 can of shredded tuna in water, cucumber, celery, raw red onion, 1/2 a block of feta, organic mayo, cherry tomatoes, 1/2 a cup of cooked corn with balsamic vinegar as dressing.

Tina Tuna consists of 1 can of shredded tuna in water, cucumber, celery, raw red onion, 1/2 a block of feta, organic mayo, cherry tomatoes, 1/2 a cup of cooked corn with balsamic vinegar as dressing.

Delicious wrap from Lekker in Kalk Bay

This is one of my meals from a lunch date with my mom this weekend. When eating out, i always opt for the CLASSIC greek Salad or investigate the menu to find one of the healthier options.

This is one of my meals from a lunch date with my mom this weekend. When eating out, I always opt for the CLASSIC Greek Salad (only because i know that there few calories in this meal, if im trying to be good) or I tend to secretly investigate the menu to find one of the healthier options. This wrap was delicious and pretty much a raw wrap with the ingredients. A little bit of potato salad on the side to curb the naughty cravings and some beetroot for the win.

Snacks: (at about 3:30/4pm)

A few Caring Carrots

Cherry tomatoes

Feta squares (half a block)

Celery sticks with peanut butter or hummus

An Adventurous Apple

A Bubbly Banana

Cucumber sticks

Two spoons of peanut butter

Essential:

Water is an absolute necessity throughout the day. I try keep it to a minimum of 2 litres a day and about 3.5 litres if I’m exercising. Go on, this is your one excuse to drink away!

Meet Wendy!! She is my 750 ml glass bottle of water. Super easy to refill and oh so friendly.

Meet Wendy!! She is my 750 ml glass bottle of water. Super easy to refill and oh so friendly.

I unfortunately tend to make my breakfasts the most exciting part of my day. Not only does the thought of food help me get out of bed in the morning, but I am also on the go for the majority of the day. That being said, I generally eat the same meals for lunch and dinner because it’s easiest to pack and prep in the mornings.

I hope your week is off to a fabulous start! Feel free to be a Kind Kendal and let me know your thoughts. Summer Sandra is almost out to play, Ladies – just a few more weeks!!

Mycaila- Jade

XXX

HOMEMADE CHOCOLATE OATS

Hello all you Magnificent Maggies!!!

Pondering upon the same thought as me?? Chocolate in one’s breakfast? Why YES, young las, that IS CORRECT!!

Take a read below and let your Groovy Gretel do the cooking this morning. Starting your day off with chocolaty goodness is bound to set you up for the best one yet.

Chocolate Oats Ingredients

Chocolate Oats Ingredients

The below Ingredients are fit for one Hungry Heidie.

What you’ll need:

  • 1/2 a cup of raw rolled oats
  • 1 cup of water
  • 1 ½ teaspoons of Cocoa
  • A handful of Beautiful Blueberries
  • 1 Boisterous Banana
  • A tablespoon of honey
  • A shot of coconut cream

Cooking Steps:

This is such a quick and easy brekkie to make, and that’s why I love it.  Pop your ½ a cup of raw rolled oats and 1 cup of water into the microwave for 2 minutes.

After that, mix your 1 ½ teaspoons of Cocoa into your bowl of oats that is no longer rolled, but ofcourse cooked!!! Mix your tablespoon of honey into this moment of beauty and stir like a Speedy Gonzales.

Once that is done and mixed to perfection, cut your Boisterous Banana into pieces and add to your mixture. Add your handful of Beautiful Blueberries and shot of coconut cream.

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Handful of Beautiful Blueberrries, chopped Boisterous Banana and a shot of coconut cream looking wonderfully dashing this morning!!!

And Vwaaalah, your very own creation!!

And there you have it, your very own HOMEMADE CHOCOLATE OATS. Super yummy and healthy. Enjoy your creation and have an extraordinary day, you Beautiful Betty!!!

Mycaila-Jade

XXX

THE EGG CAPPUCCINO

Hello all you Caffeine Cathy’s

How many of you Dandy Delilah’s are complete and utter caffeine lovers?? I sure am. In my world, it is a crucial and vital morning rule that coffee is as much of a morning necessity as your breakfast spoon is to your cereal!

Sally's Family Photo

Family Photo

Another rule of mine is that being offended before your morning coffee is an absolute crime and that is why I have decided to share my new cappuccino discovery with you.

How marvellous, right? Nothing could possibly go wrong when a frothingly delicious cappuccino is involved!My guilt free discovery involves the friendship of a raw happy chicken egg and French Vanilla coffee.

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What you’ll need:

  • A Working Wendy Whizzer
  • One single, happy chicken egg (single and happy? What an odd combo!!)
  • A tiny teaspoon of courageous Coconut Oil (cold pressed)
  • 1 cup of Caffeine (I have chosen French Vanilla filter coffee)
  • A few sprinkles of your Cindy Cinnamon
  • However many spoons of Sally Sugar your heart desires
  • A positive Percy attitude
  • An Excited Elliot face
Courageous Coconut Oil

Courageous Coconut Oil

Steps:

To begin, it is of every level of importance to take that Excited Elliot face of yours and exert your Positive Percy attitude through it resulting in morning facial expressions unexplainable to everyone else around you in your household. You are about to indulge in caffeine and should be frolicking about with joy in the kitchen. Once you have mastered that, follow my easy instructions:

Crack your singly happy chicken egg into your cup and whizz/froth with your Working Wendy Whizzer until semi fluffy. After that, add your Tiny Teaspoon of Coconut Oil into your mug.

How to be singly happy!

How to be singly happy!

Best friends!

Best friends! (whisked egg and Coconut Oil)

Once they’ve become friends at the bottom of your mug, interrupt their conversation with the pouring of your hot ready made black coffee (whether it be filter, Fancy Nancy machine coffee, or instant) into your mug.

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French Vanilla Filter coffee

You now have your three best friends at the bottom of your mug. How lovely! Let’s add a fourth one to be fair – allow your Sally Sugar to make an appearance if your heart so desires. The heat from the coffee will melt your coconut oil to give some richness and a hint of flavour.

After that, invite Wendy the Whizzer to take part in the next step of frothing all of your ingredients. Hold the Whizzer just below the surface to get the creaminess and foaming going.

Serious Sally making an entrance!

Serious Sally making an entrance!

If you’re feeling like a Generous Jenny, sprinkle some Cindy Cinnamon on the top for decoration and taste.Your caffeine delight has now been transformed into a Serious Sally Cappuccino. Well done!

Mycaila-Jade

xxx

THE BETTY BREAKFAST

Hello all of you Delightful Detra’s!

While Wobbling Wendy is still trying to move out, I’ve decided to give her an extra kick in the bottom to speed up the process. Take a peak at my Betty Breakfast, try it, and tell me what you think. The below ingredients are fit for one Starving Stella.

Look at Betty, posing for pictures!

Look at Betty, posing for pictures!

What you’ll need:

  • Some Gracious Greek yoghurt
  • A handful of Ambitious Almonds
  • 1 /2 a cup of raw rolled oats
  • 1 Boisterous Banana
  • A few friendly strawberries
  • A sprinkle of cinnamon
  • A squeeze of honey

Cooking steps:

Although this isn’t really cooking, we can make ourselves feel like a Fabulous Fritata and call it just that. We’re in the kitchen making food – so we’ve definitely got our Cooking Courtney pants on!

Pour your Gracious Greek yoghurt into a bowl, measure your ½ cup of raw rolled oats and neatly spread across half of the bowl (but only if you want your food to sport some Pretty Percy tactics and plan to have a photo shoot with your brekkie), otherwise just plonk it anywhere in your bowl.

After deciding whether your Betty Breakfast has a modelling career or not, cut your Boisterous Banana and your few friendly strawberries into edible sized pieces and decorate your bowl.

After that, add your Ambitious Almonds, squeeze of honey and a sprinkle of cinnamon.

Oh look, it's Betty, with her Ambitious Almonds!

Oh look, it’s Betty again, with her Ambitious Almonds!

If this doesn’t tickle your fancy, add all of these ingredients into your Brenda Blender and make into a delicious smoothie!

Have a lovely day, my Magnificent Martha’s!

Mycaila-Jade

xxx

THE FRIDAY FIONA

Feeling like a bit of a Wobbly Wendy today? Fear not, for I have one of the mightiest breakfast ideas for you in Town!

Today’s breakfast is super easy and not to mention a Speedy Gonzales favourite!

What you’ll need:

  • A microwave that works
  • ½ a cup of raw rolled oats
  • 1 large and in charge banana
  • A sprinkle of cinnamon
  • Any form of wonderful whey/ protein powder
  • Cheerful Chia seeds
  • A dash of coconut cream
Fiona looking dashing for the camera!

Fiona looking dashing for the camera!

Luckily, this is one SUPER EASY meal to make. All you need to do is pop your ½ a cup of raw rolled oats into your working microwave with 1 cup of water for two ENTIRE minutes, until cooked. Remove bowl from microwave without burning the paws and mix 1 scoop of whey/protein powder into your concoction.

After that, chop your large and in charge banana into slices and plonk ontop of your oats.  Then sprinkle some Cindy Cinnamon over your masterpiece along with your Cheerful Chia seeds.  Once that is all in place, pour a teeny bit of coconut cream over your creation!

Grab a spoon, some coffee and enjoy your Friday Fiona!!!

Have a superb day, Groovy Judy’s!

Mycaila – Jade

xxx

CARDIO CARLA

And we are back, my arse and I that is!

Last week, my main focus was to put myself through the torturous life experience of attempting to nail cardio, and oh my but was this a challenge and a half! In my efforts to attempt such drastic events, I had the fabulous idea of starting my mornings off with a fierce power walk on the beach but that didn’t work out entirely well. The sky decided to put us through the misfortune of those glorious water sprinkles – how dandy. One cannot simply frolick about in such conditions, never mind a potential attempt to engage in a serious morning beach walk.

Maybe I was being too much of an Ambitious Annabel for our Winter mornings here in Cape Town, and for that, I had to move my idea into the gym and onto the treadmill, which didn’t quite have the same effect – strangely. It wasn’t so scenic and fresh – who would’ve guessed?

3 week before and after front view. SMALL progress!

3 week before and after front view. SMALL progress!

In attempts to unleash my inner Cardio Carla, my workout routine consisted of the following:

  • Monday -20 minute incline walk (incline 15, speed 5.5/6) & 20 minute rowing (level 8)
  • Tuesday- 20 min sprints (start at speed 12 for 1 min then walk for 1 min and increase speed by 1 for every new sprint) & 15 min cross trainer (work your way from level 8 to 15)
  • Wednesday – 20 minute incline walk same as Monday & 20 minute rowing (level 8)
  • Thursday – 20 minute Bicycle cycling (level 10) & 15 cross trainer (work your way from level 6 – 15)
  • Friday- 20 minute jog between level 10 and 11.

This weeks cardio was quite a challenge after the first 3 minutes of each exercise, I yet again questioned life and swore to be well behaved in the kitchen from now on, which seems to have magically happened.

In combination with my cardio this week, I also included some light sets of weights:

  • Monday, Friday – Legs and a teeny bit of abs

Squats (20 reps of 25kg total x 2, then 15 reps of 35kg total x2)

Deadlifts (super light 15kg dumbbell – 20 reps x 3 standing on two benches, which allows you to dip lower)

Abs –25 reverse crunches x2 sets, 25 crunches x 2 sets, bicycle x 25 a side, 15 toe taps x 3 sets)

  • Tuesday, Thursday – Arms and abs

Overhead dumbbell press 10kg , 3 sets of 15

Plain old bicep curls 8kg, 3 sets of 15

Tricep extention, 15kg, 2 sets of 12 reps

Tricep dips, 2 sets of 15 reps

Weighted sit ups (5kg – 3 sets of 15 reps)

Russian twists (5kg – 3 sets of 20 reps)

Leg raises (3 sets of 20 reps)

Wednesday was my retirement day from exercising, apart from my cardio. One does need a day off during the week to gather their life and thoughts. I am happy to say that I am 4.5 kg down so far in my efforts to donate a few kg to the land of unwanted fat.

3 week before and after side view

3 week before and after side view

This weeks main focus is a combination of lighter cardio and heavier weights. So far, my bottom is being a bit more well behaved and I am excited for the upcoming week of my next torturous workout routine and genuine struggle for air during cardio.

I hope all of you Sweaty Nettys are having a monstrous week and killing it in the gym. Summer is just around the corner! Almost time for suns out, bums out, Ladies!

Mycaila-Jade

xxx