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Protein : The Power of

Forget the pain of yesterday,

Appreciate the gift of today

And stay optimistic about tomorrow.

That is the key to a healthy Mind


The Power of Protein

It’s easy to understand the excitement. Protein is an important component of every cell in the body. Hair and nails are mostly made of proteins. Your body uses it to build and repair tissues. You also use it to make enzymes, hormones, and other body chemicals. Protein is an important building block of bones, muscles, cartilage, skin, and blood.

Along with fat and carbohydrates, protein is a “macronutrient,” meaning that the body needs relatively large amounts of it. Vitamins and minerals, which are needed in only small quantities, are called “micronutrients.” But unlike fat and carbohydrates, the body does not store protein, and therefore has no reservoir to draw on when it needs a new supply.

So you may assume the solution is to eat protein  all day long. Not so fast.

The truth is, we need less total protein that you might think. But we could all benefit from getting more protein from better food sources.

When we started we worked out your individual need of protein this is done by using your BMI and height.

Some examples :

a Woman of 94kg – length of 169cm  – BMI 33.  Needs 106g

A Man of 70kg – length of 172cm – BMI 24. Needs 106g

A Man of 100kg – length of 172cm – BMI 33.  Needs 141g

a Woman of 60kg – length of 155cm  – BMI 25 .  Needs 77g


When you eat proteins, they are broken down into 21 common amino acids including nine essential amino acids you must get from your diet. After a meal with proteins, the amounts of amino acids in the blood stream increase and enter the muscles where they can be used to make more muscle proteins.

When you are sleeping some amino acids leave the muscles and liver and circulate in the blood. This causes muscle and liver proteins synthesis to slow down. While you are sleeping, the amino acid Alanine from muscle goes to the liver where the liver removes the amine group (NH2) making it Pyruvate which can be used to make Glucose. This pathway keeps up your blood glucose (sometimes called blood sugar) levels, essential for your brain and other organs while you are sleeping and not eating.

Everyone is fasting when sleeping every night. When you wake up, breakfast is vital to replace the proteins you have used while you were sleeping with a Protein-Rich Shake which is why it is the Most Important Meal of the Day!

Don’t skip breakfast, but have a Protein-Rich Shake Every Day! You also need it throughout the day at meals and snacks to reach your personal daily total based on your lean body mass (1 gram per lb or 2 grams per kg).

Within 30 minutes to 1 hour after exercise have a Protein-Rich Shake. Your muscles are hungry after a workout so feed them

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Goals – The SMART way


Smart goals . How do I do it?

I choose to live by choice, not by chance; to make changes, not excuses; to be motivated, not manipulated; to be useful, not used; to excel, not compete. I choose self esteem, not self pity. I choose to listen to my inner voice, not the random opinions of others. I choose to be ME.

I say again I CHOOSE.

First set your lifestyle change goal….. But – here is the catch.  The lifestyle change goal  has to be something you can feel you can do, something you can see and feel, and something you feel rewarded by.

Visualize what you want to feel like in 1 year, six months, 2 months from now…

Your lifestyle goal should be:


A goal that you can see and feel within yourself. The S stands for the WHAT, the WHY, and the HOW. What do you want to look like? What do you want to feel? Why do you want to feel better? How can you get there? The answers may not come to immediately


Well managed – you must be able to see results along the way, so divide the day, week, month, year into viewable chunks that you can see. There are easy methods to measure where you are – and this make the journey so much more fun. You feel motivated to go on.


An action plan that you can do. You must be able to do what you set out to do – and achieve your goal – not only for the first week but throughout the journey and with a time plan to help it gets even better. The fun thing is that you will learn a lot of new skills along the way, and these skills will help you get to your goal. You will also discover some new activities, foods or techniques that don’t suit you – so you can readjust along the way. For instance – not everyone takes to rumba, jogging or Ratatouille – This program is designed to challenge you so some days you will love others you will hate the key is to stick through and only make minor adjustments so you will be able to keep up.


Results along the way. In order to get there you need to feel rewarded that you are on the right path – and to do that you can set mini targets that you can reach each day, week, month and year. And – by reaching these mini goals you reward yourself with an imaginary gold star (or that hand cream  you wanted ?) . These checks along the way makes you feel that you have reached yet another level on your road to wellness, and in themselves they represent huge outcomes of success. DO NOT REWARD YOURSELF WITH FOOD, You are not a dog this has physical and emotional consequences.


…and time alone will tell that you are on your way – and therefore you need to give yourself deadlines, and goals you can and will measure. To give yourself time boundaries you set yourself up to ‘rules’ that you yourself are accountable for. No-one will smack you if you didn’t manage, but you will not feel too good about it. So – time boundaries allows you to adjust as need be, and measure success when the goals have been met. Without linking time to these goals they tend to float away.

Happy goal setting.

Warrior Chantell

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7 Benefits Of Range Of Motion Exercises

Range of Motion benefits and tips

Sometimes you have to give up on people. Not because you don’t care, but because they don’t.
You’ll priority now is to care about yourself and look after yourself, those people will come back into your life if needs be.

Don’t take any short cuts. As most personal trainer  will explain, that means you should “aim for the largest Range Of Motion you can achieve in your exercises.


Simply because, your muscles will do more work per rep, and it will result in your breaking down more tissue by the end of the workout.

If muscles and joints remain inactive for a certain period of time they can deteriorate over time and your range of motion will decrease.

According to Wikipedia Range of motion (or ROM), is the linear or angular distance that a moving object may normally travel while properly attached to another. As used in the biomedical and by weightlifters, range of motion refers to the distance and direction a joint can move between the flexed position and the extended position.


That there are two ways to improve ROM:

  • Passive range of motion exercises where someone is helping you to improve your flexibility.
  • Active range of motion exercises which you can do yourself to improve your range of motion.


Here are 7 benefits of these types of exercises:

  1. Improves Circulation
  2. Improves Muscle Strength
  3. Maintains Flexibility
  4. Reduces Pain
  5. Enhances Physical Performance
  6. Reduces Stiffness
  7. Decrease Injury Potential

While range of motion exercises aren’t incredibly difficult to learn, it is very important that they be done properly. Always consult your physical therapist before starting new exercises.

Things to keep in mind when doing active exercises

  • Do the exercises your healthcare provider teaches you. Practice the exercises with your healthcare provider before you try them by yourself. Exercise every day, or as often as directed by your healthcare provider.
  • Do the exercises in the same order every time. Go from head to toe, to help you remember the series of moves. Start with neck stretches. Then exercise other body parts in order, moving toward your feet. Do each group of exercises on one side, and then do the same exercises on the other side.
  • Move slowly, gently, and smoothly. Avoid fast or jerky motions.
  • Stop if you feel pain. It is normal to feel some discomfort at first. Regular exercise will help decrease the discomfort over time.

Short and sweet and powerful

Warrior chantell

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2 Banana and 1 Biscuits recipe – Healthy food

 Yummy Food Recipe.

Hi warriors, ready to try a new recipe?

Your past is just a story, And once you realise this, it has no power over you. When you keep on looking back and replaying this story you might just stumble on the new pages given to you for today.

Potassium-Magnesium Blast

Full Recipe: Blent all together and enjoy

2 scoops Herbalife Formula 1, vanilla
1 cup non-fat milk
1 cup butternut squash, cooked
10 almonds
1 banana

Have a look at this link.

Banana and cinnamon porridge

Ingredients to serve six

200g porridge oats with bran

Half a teaspoon ground cinnamon
4 medium bananas
2 tablespoons clear honey
300 g strawberries hulled and halved

While cooking the oats add the cinnamon and stir

Roughly mash three of the banana and stir through the porridge remove from the heat and stir in the honey

Sliced the remaining banana and mixed with the strawberries spoon the porridge into the bowls and serve at once toped with the fruit.

Last for today Digestive biscuits


Makes 14 biscuits

100 gram oatmeal

100 gram brown bread flour with malted Wheatgrain
25 g light mescovado sugar (a type of partially refined to unrefined brown sugar with a strong molasses content and flavour)
1 teaspoon baking powder
2 tablespoons rapeseed oil
4 tablespoons milk


Preheat oven 290 Celsius

Combined dry ingredients in eyeballs and mix in the oil and mold to make a firm dough( it’s too dry to roll out at a few drops of water)

Roll the dough as thin as possible between two layers of ling film. Stand out 8 to 9 cm rounds and transferred to an non-stick baking tray. Dampen and reenroll the remaining as necessary

Bike for about 15 minutes until golden brown

Let it cool down on a wire rack then store in an airtight container.

Let me know what you think about these recipes send me some pictures let’s enjoy them together.

Here is to your health

Warrior Chantell.

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5 ways to Me time – Why it is so importent

With ME TIME I am referring to the time you use to spent on yourself to recharge.

Taking a little time for yourself refreshes and recharges your energy to deal with life. It allows you to think more clearly and make better decisions and can destress you.

We often feel that taking time out for ourselves is selfish. Society has been teaching us, that we must work hard to deserve health and happiness. We just put too much pressure on ourselves to be perfect.

If you engage in something you enjoy during your time-out, you also have the satisfaction of reading that book, finishing that project, or writing that poem. But be careful that you use your “me” time for leisurely activities and don’t push yourself to complete anything. Simply enjoy the time out.

By prioritising Me Time, you will learn to just ‘be’ and to enjoy your own company. If you allow yourself quiet time, just for you, it can help you get to know yourself better. Taking “me” time also builds your self-esteem over time, as you come to realise that you are important and deserve to have a little time to yourself.

5 ways to schedule and enjoy Me time

It might seem easy to schedule a little “me” time, but often it isn’t. You must give yourself permission to take at least a half hour per day, even if it’s divided, just for yourself. If you have to, set the alarm, schedule it on the calendar, or put it on your “to-do” list for the day. Whatever you have to do, make it happen every day.

  1. Doing a hobby as a form of me time

    For example, you are in a very stressed up schedule today. Take time for at least an hour and spend it on your hobby. You will loosen up yourself, get relaxed, clear your mind which can help you to find answers to different questions of yours.You will feel at ease, calmed down and some hobbies  can even help you to increase your focus, to find your path to reach your goal. Hobbies can  also help you in improving your concentration and even sometimes patience to. They are excellent in improving knowledge too.

  2. Taking a long walk as a form of me time

    Probably the simplest and most cost-free solution to relaxation. Just get out there. Walk in rain,  or walk in the sun. Sometimes it’s nice to just go for a walk by yourself.

    When you go for a walk, it’s not about speed-walking, listening to loud music, or even trying to lose weight (can be, if that’s what truly relaxes you). It’s about mindfulness, listening to the sounds around us, and enjoying the sites of the journey. Breathe in the fresh air and really notice what’s going on in your environment.

  3. Get lost in a good book as a form of me time

    Books help you believe in a better world. They promote creativity and wit, and they are a healthy escape when times are tough. Books always love you, no matter what anyone says.

    One book can give you so many emotions and sometimes it is good to laugh and cry to clean the soul. Books definitely make you think and wonder and believe in magic, adventure and romance. A good book can make anything seem possible.

  4. Become one with Mother nature as a form of me time

    Scholars in fields including wilderness therapy and environmental psychology have shown that time outdoors benefits our lives in so many ways. It has many therapeutic effects, relieves stress and tension and restores most needed attention. Alone time in nature can have a calming effect on the mind because it occurs in beautiful, natural and inspirational settings. Even the smell can relief stress and calm the nerves

  5. Spend a night Pampering yourself as a form of me time

    When spending time alone, you tend to be selfish (don’t gt me wrong this is a good kind of selfish) So use this time to pamper yourself. There is   difference between spoiling and pampering yourself. Pamper yourself via taking the time out to give yourself a manicure or soaking your feet or giving your hair the treatment of  a lifetime. Relaxing  in the bath with candles and detox your body or just spend some precious time with your gorgeous face.

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A healthier and cheaper solution to energy drinks

Energy Drinks

Price comparison on 250ml of energy drinks

Energy Drinks
Energy Drinks

Based on 2013 price of Energy Drinks

Let’s assume you drink 18L of energy drinks a month, that will calculate between R645.84 – R1007.28 where NRG will cost you R 173 that is one major difference.

I personally had a struggle with Energy drinks and boosters I drank a 400ml play or two a day and a huge bottle of Bioplus a week. I was hooked and it was damaging my kidneys. I ended up having a Kidney stone of 1cmx1.5cm too big for them to shoot with lazar, they had to drill into my kidney. (Combination of all the energy drinks and phedracut and booster this was before Herbalife)

There are claims that after a while some people don’t feel the effect of the NRG anymore, well the explanation is simple. You don’t feel it but it is still working. Your body is repairing itself when you start using Herbalife.  When it has finished this prossesses it uses the Herbalife to sustain it Making you think it is not working anymore. Can a machine do anything different if it is running at its full peak? But what we don’t hear is how they feel after leaving the product for a while and their bodies start craving to be healthy again. Herbalife is not a quick fix but a way of life.

We do not “diagnose” or “cure” any diseases, but when you supply the body with the proper nutrition on a cellular level, the body then has the tools to do amazing things!


(½ teaspoon as required – served hot or cold)

Unlike coffee, Guarana is not nervous but acts as reanimarte and refreshes the body and mind. Its component guaranine (for its high content in tannins and fiber), is absorbed slowly and gently through the body. Its stimulant action lasts 4-6 hours without side effects.NRG is safe and can be enjoyed as mutch as you want a day. (recomended Not after 2 in the afternoon)

The benefits of Guarana.(independent study)

  •      Energy in a bottle – excellent memory and vitality booster.
  •      Stress reliever and relaxant – excellent results for kids on Ritalin.
  •      Great for allergies and hay fever – natural antihistamine.{Astringent Effect}
  •      Great for sportsmen/women, shift workers, students, business people.
  •      Prevents arteriosclerosis – Hardening of the arteries.
  •      Removes fever.
  •      Help the proper functioning of the heart.
  •      Improves muscle aches and headaches.
  •      Stimulates the central nervous system.
  •      Increases resistance to physical activity.
  •      Reduces inflammation.
  •      Delays the ageing.
  •      Stimulates reflexes and memory.
  •      Regulates gastrointestinal activity.
  •      Helps remove stress, fatigue and depression.
  •      It is of great support for recovery from illness nursing.

Ingredients: Maltodextrin, orange pekoe tea extract, Guarana seed extract, lemon peel extract, citric acid, caffeine powder.

For Maximum Results: Use this product in conjunction with other Herbalife products.

Please note that research was done before price increase (2013) and the current price  making it R2.92 per 250ML. In 5 years  everything has increased by so much the ratio is so out of control. Today (2018)  the price will be around the following.

  • Play:  +-R13 per 250ml
  • Monster: +-R11 per 250ml


 This information and testimony is done by myself and is not directly from Herbalife. 

Try it for your self SHOP Herbalife NOW

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Stretches to help improve flexibility


This video will help you improve on your flexibility.

Maintaining and gaining flexibility decreases risk of injury from sports or basic activities in life. (Even something as simple as picking up our children). Keep in mind that it does not mean you cannot get injured. Things like proper form and speed and stability also plays a big roll.

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Benefits of flexibility training

When joints are not moved through a full range of motion due to inactivity, they adapt to this position by shortening, which decreases flexibility.

Poor flexibility decreases the body’s ability to maintain proper posture. It limits proper joint motion, and increases the risk for low back pain, joint pain, and injury during everyday activities.

So what are the benefits?

  • Decreases stress
  • Decreases nots in muscles
  • Decreases general aches and pains
  • Decreases anxiety
  • Decreases high blood pressure
  • Decreases muscle cramps
  • Increases joint range of motion
  • Relieves joint stress
  • Improves elasticity of muscles and connective tissue
  • Improves elasticity of muscles and connective tissue
  • Improves neuromuscular efficiency
  • Improves overall function required during daily chores and recreational activities.

Flexibility refers to the range of movement in a joint or series of joints, and length in muscles that cross the joints to induce a bending movement or motion. This is different for everyone, especially when it comes to differences in muscle length of multi-joint muscles.

It is important to include this type of training as part of your  regular fitness routines. It can lead to enhanced performance in aerobic training and muscular conditioning.

There is scientific evidence that injury could decrease when people include flexibility training in to their routines. Simply due to the enhanced ability to move unimpeded through a wider Range Of Motion.

The only exception to this would be when there is an excessive or unstable ROM, this may increase the chances of injury.

When used correctly, flexibility training allows you to become more in tune with your body. It is a form of active relaxation that can improve both mental and physical recovery.

Happy flexing.

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Accountability Vlog


Keeping dairy with this accountability vlog. These videos are about my weight loss journey. Here you can see my transformation as it happens. I hope my story can be a weight loss motivation for everyone. And May be they can help you become healthy and change your lifestyle.

Let’s get healthy and active lifestyles.

Accountability plays a big role in any journey, in my case the weight loss. This is not an overnight success story and you will see brakes in the story and ups and downs but that is just how life is. I show good and bad. Success and failure.

There are even months in between post that brings change in everything I do.  So by placing it here I hope that it helps me keep myself more accountable.

Accountability means answering or accounting for your actions and results. So as a Future Personal trainer it is my responsibility to keep myself accountable and reach my goals so that I can be an example for my Fitness club and future clients.  This is my calling and my passion and I need to lead by example.

Why is accountability important?

Essentially, accountability keeps you consistent by having you report back to someone what you’re successfully–or unsuccessfully–doing with your diet and exercise regimen.

What makes accountability so powerful is that it doesn’t matter how little motivation you may have to do something.

If you know that there is someone, or multiple someone’s, expecting you to report back to them, you’ll get it done.

At its core, accountability creates consistency, and if you aren’t consistent, you’ll never reach your goals of losing fat and building a lean, healthy body.

So with all that said I hope that you will sub to my channel to get the latest accountability vlog and even if I don’t have “time” to edit or make the video fancy i will still post a weekly report

After all my new Moto in life is: ZERO EXCUSES.

Remember love your body as it is now. WHY? Coz it can only get better.


Update 2020 

Since posting this youtube has seen it fit to remove my videos and I have no idea as to why But I am keeping this post as it explains why Accountability is important.

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100 times 60kg (133 lbs) deadlifts – Why I love deadlifts.


I have set the goal to do 100 deadlifts at my body weight. At the time of doing this video, my body weight was 96kg (211.64 lbs)

Note:  Since posting this youtube has erased all my videos and I have no idea why  So sorry no video

This video was actually done at 65kg. I found out the bar is 25kg, not 20kg. So slowly I am working up to body weight. Now being overweight and on a journey to a healthier and more active my there should be a time when my attempts and weight should be the same.

What happened to me during this deadlifts attempt and after.

During the attempt, I actually felt good It took me about 25 minutes to do it. I must say my grip really needs work, the bar kept on slipping especially from my left hand.  (I have gloves now). My back and legs felt good no pain or strain during the attempt. I did get very tired and out of breath. My hands had blisters. But overall I felt great 65kg is quite a bit to lift 100 times.

The day after.

Waking up I could feel I had done something out of the ordinary. My arms were stiff and my back felt like they had a good workout. Now as with all my hard workouts I only feel it 36 hours later so by afternoon I could feel all the major muscles that are worked when you do deadlifts and I mean really feel them.

  • Gluteus Maximus: (Butt)
  • Quadriceps: (Upper Front legs)
  • Adductor Magnus: (Inner Thigh)
  • Soleus: (the Smaller part of your calf muscle)
  • Hamstrings: (Upper back of legs)
  • Gastrocnemius: (the bigger part of your calf muscle)
  • Erector Spinae: (lower back)
  • Trapezius, upper: (upper neck muscles)
  • Trapezius, middle: (middle neck muscles)
  • Levator Scapulae: (the muscle from your jaw to your shoulder)
  • Rhomboids:  (upper inner back muscles right below your neck)
  • Rectus Abdominis: (abs)
  • Oblique’s: (side abs)
  • And even some in the forearms.

Why deadlifts?

This movement hits a whole range of muscle groups at once. The deadlift is done by simply grasping your free-weight bar (with as many weights as you can feasibly – not comfortably – lift) and lifting up until your standing up with the bar hanging in front of you, arms extended. With this said this is why I love it.

  1. It burns fat – actually any Weight training does
  2. It helps improve posture
  3. More muscle groups are worked at the same time
  4. The closest exercise resembling a real-life lift – e.g. lifting a box.
  5. It’s safe – I am not going to drop the bar on me like in a bench press
  6. It increases grip strength
  7. Increases cardio – You do 20 and feel it for yourself.

Currently, my 1 rep max is in June 2018 is 95kg (and this was done working up from 20kg and after a very intense cardio session).

Happy lifting.

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6 Tips to getting a healthy mindset and changing it.

6 tips to getting a healthy mindset and changing it.

Watch the video or read it here. Or even better do both to let the concept of mindset really set in.


Healthy mindset

Good Morning Warrior.

I have reached a point in my life where I find it’s no longer necessary to try to impress anyone. If they like me the way I am, that’s good. If they don’t, it’s their loss.” And do you know why it is their loss, because the only person you need to in impress, yourself.

So today we work on getting a healthy mindset and changing it.

The following list can help you to develop the right mindset for your situation:


Try to find the very best information for your situation. We need to get to your core reason for being unhealthy and staying there. Then focus on learning this information only. In any worthwhile field there is more information available as needed, especially in the Internet. You have to narrow down the information input to the most effective. I personally believe that one of the critical personal skills today is not to find information, but to select the best information and avoid the rest.

The Good: Reading great books/information products and some great blogs. Everything else is a waste of time.

The Bad: Mostly not worth it are forums, getting books/information products without researching the field, 90% of blogs.

From my personal experience, those are usually things that support procrastination and information overload. The reason is that only a tiny fraction of the information out there is taking you really forward. You have to develop the skill of identifying this kind of information. We are talking about the right mindset here; part of it is not to get sucked into the mediocre area. You want to align yourself with the best out there.


Similar to #1 look for the best people that motivate you that has done what you want to do and try to model what they did right. Adopt their kind of thinking and mindset. Follow them. Of course, keep and only add what you think is right for you. That way you can actually improve and personalize their mindset to fit perfectly for you. It’s never copying; it’s taking what works for you by getting inspiration and quality input.

Now I realize that you can’t look into the minds of the best people in your field. But you can get plenty of information about how they are thinking, their advice, what they did. Reading biographies of people who inspire you is a great way to start.


Examine your mindset by looking at your current belief-system. Are these beliefs supporting you? Or are there self-limiting beliefs? You have to identify those possible blocks and turn them around. Because whether you know about limiting beliefs or not, they are working in your subconscious mind.

To uncover your beliefs ask yourself the right questions about where you want to go and what is standing in your way right now. The key then is to turn those beliefs around by declaring supportive statements on the same belief. To internalize these new supportive beliefs you can make use of affirmations.


A proactive approach to build your mindset is to clearly see where you want to go. Seeing a vision, images describing your end result clearly in your mind, will create a strong pull towards this end result. Then go on and break your vision into goals. It will shape your mindset to become conformed with your vision.

Learn and adapt from your own experience and always try to look deeper for the real reasons why you get the results you are getting.


One of the most beautiful things is when you find your very own way, something what you could call finding your voice. Stephen Covey wrote a book about that and called it The 8th Habit

To help you find this, answer these 4 questions.
1. What are you good at? That’s your mind.
2. What do you love doing? That’s your heart.
3. What need can you serve? That’s the body.
4. And finally, what is life asking of you? What gives your life meaning and purpose? What do you feel like you should be doing? In short, what is your conscience directing you to do? That is your spirit.


Your voice is what you express 100% authentically, it is the unique thing that you can add to the world, because you are who you are. A great way to success and to develop the success mindset. Looking to find what is really you and being critical about every input you get should be part of your mindset. Stay open and flexible in your mind. Don’t judge too soon. It gives you something unique and helps you to build integrity.


One thing you have to do is to protect your mindset against the naysayers and people who want to drag you down. You also have to protect it against bad information and against overload (see #1). Keeping your confidence is a big thing. So please stay on the right path, look to improve yourself and to help others along the way. You can’t go wrong with that.

Warrior Chantell