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No Junk Date Balls

Are you a fan of dates or not like our Fitbest-owner? I can guarantee you’ll still like these nutritious date balls, you won’t even know they are made with dates! They just taste like caramel balls!

You are going to need a food-processor or high speed blender to easily make the mixture for this recipe!

You know, I never liked dates as well, the thought was not so nice to me. BUT I began to love date squares that my grandmother made me and I adapted it to ball-form for you guys with my twist on them! So they are good AND FREE from added sugar and refined sugars!

Ingredients:

32g instant oats

1 tsp peanut butter/ powdered peanut butter PB2

1 tsp skinny hot chocolate NOMU/cocoa powder

handful of pecans

desiccated coconut for rolling the balls in

dash of milk

1 cup of dates

Instructions:

  1. Bring 50 ml boiling water and your dates to a pot/sauce pan on medium heat. Let them simmer and become a toffee vibe.
  2. In the meantime blend the oats, peanut butter, hot choc/cocoa and pecans together. Pulse them with the blender if you can.
  3. Bring the blended dry ingredients to bowl.
  4. Now take the dates from the pot and add them to your blender, add a dash of milk and blend.
  5. After blended, add the dates to the mixture and mix well with greased hands. (I used coconut oil spray and cook to grease my hands.)
  6. Roll into small bite size balls. Dip and roll them then in desiccated coconut and refrigerate or freeze.

ENJOY!

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Mini Pizzas

These mini pizzas are great for a healthy alternative! A snack or a full on meal! I only used cheese and tomato as toppings, but you can go crazy if you like!

These are so easy to whip up, so there are no excuses for healthy living this summer! You can still enjoy pizza and even a real pizza when you want to!

All you need are 3 major ingredients!

These are so budget friendly as well!

Super cheap!

Ingredients:

1.Tomato puree

2.Butternut rounds (Butternut sliced up in round slices)

3.Cheese of choice

*salt and oregano and garlic flakes for spicing

Instructions:

  1. Steam the butternut rounds for 6 min in the microwave on high.
  2. Preheat the oven 180 degrees Celsius and cover a sprayed pan with foil with the butternut rounds layed out in the pan. Bake for another 8-10mins until the rounds are almost completely soft.
  3. Remove the pan from the oven and smear the tomato puree on each butternut circle with a spoon.
  4. Sprinkle them with garlic flakes and salt.
  5. Top them off with cheese and put them back in the oven.
  6. Grill the pizzas for another 10mins on the grill temperature.
  7. Remove from oven and sprinkle with oregano and enjoy as is!

Easy and delicious!

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Protein Rice Krispie Jelly Squares

If you’re in the mood for something sweet and need to stop that craving, this is perfect for you and for a sweet healthy snack for the kids!

These jelly squares are very similar to the traditional rice krispie squares we all know, with marshmallow etc. man oh man those are good! But this recipe comes with a twist, to fill your sweet -tooth, in a good way! Without the junk!

All you need is:

2 cups Rice Krispies Original ( Vanilla flavour nowadays)

1 sachet Sugar-free Strawberry Jelly from Tantalize

1 scoop Strawberry Protein Whey Powder or sub with Vanilla Protein Whey

2 tbsp honey

1/2 cup boiled water

dash of milk

spray and cook

Instructions:

  1. Boil the water and add it to a bowl with 1 of the Tantalize SF Jelly sachets.
  2. Stir continuously until jelly is dissolved.
  3. Add the dash of milk and protein powder and stir in.
  4. Add the 2 cups of Rice Krispies to the mixture and mix in.
  5. Add the honey to the bowl and mix in as well.
  6. Spray a pan or glass bowl with spray and cook and add the mixture to the bowl.
  7. Refrigerate overnight to set.
  8. Cut in squares and ENJOY with some strawberries.

These are perfect for summer treats on the beach or beside the pool!

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Summer Superfood Green Smoothie

This smoothie recipe is perfect for the warm summer mornings heading your way!

I personally drink one of these everyday in the morning, then I know I already covered most of my greens for the day!

Daily importance & superfoodness of these ingredients:

  1. Spirulina-Its main active component is called phycocyanin. This antioxidant substance also gives spirulina its unique blue-green color. Phycocyanin can fight free radicals and inhibit production of inflammatory signaling molecules, providing impressive antioxidant and anti-inflammatory effects .
  2. Kale-Kale contains fiber, antioxidants, calcium, vitamins C and K, iron, and a wide range of other nutrients that can help prevent various health problems. Antioxidants help the body remove unwanted toxins that result from natural processes and environmental pressures.
  3. Baby Spinach-Baby spinach is rich in vitamin K and magnesium, two very important nutrients for bone health. Just 4 cups of baby spinach has nearly five times your daily recommended allowance of vitamin K. Vitamin K may be able to lower your risk of bone fractures, and works with Vitamin D to improve bone density.
  4. Celery–Celery is rich in vitamins and minerals with a low glycemic index. You’ll enjoy vitamins A, K, and C, plus minerals like potassium and folate when you eat celery. It’s also low in sodium. Plus, it’s low on the glycemic index, meaning it has a slow, steady effect on your blood sugar.
  5. Apple Cider Vinegar-This almost-magical vinegar can do many things for your health, is a natural laxative and it can improve digestion, lowers blood sugar levels, improves insulin sensitivity;lowers cholesterol,lowers blood pressure and improves heart health, prevents and decreases the risk of getting cancer and slows down the growth of cancer cells.
  6. Protein Whey Powder- EXTRA PROTEIN, need I say MORE?!
  7. Almond Milk-It’s a good source of potassium and can be fortified with vitamins A, B-12, and D, as well as calcium. It contains as much protein as cow’s milk, yet is lower in calories than whole milk and about equal to the calories in 1 percent or 2 percent milk. It contains very little saturated fat.
  8. Blueberries-Packed with antioxidants and phytoflavinoids, these berries are also high in potassium and vitamin C, making them the top choice of doctors and nutritionists. Not only can they lower your risk of heart disease and cancer, they are also anti-inflammatory.
  9. Cucumber- Literally one of the healthiest foods that EXIST.
  10. Chia seeds-Chia Seeds Are Loaded With Antioxidants, Almost All the Carbs in Them Are Fiber, Chia Seeds Are High in Quality Protein, the High Fiber and Protein Content in Chia Seeds May Help You Lose Weight, chia Seeds Are High in Omega-3 Fatty Acids.

These are the amounts I use, but you can experiment with them:

20 ml Apple Cider Vinegar

2 small cucumbers

100 ml Almond Milk

1 tsp Spirulina Powder

70g Chopped Celery

60g Blueberries

Handful Baby Spinach

Handful Kale

Splash water

1 scoop Protein powder

1 tsp Chia seeds

Instructions:

  1. Blend up these ingredients with a high speed blender!
  2. Top with extra chia seeds and ENJOY!

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You become the average of the 5 people you spend most of your time with.

I saw this quote slightly more than a year ago. And it hit me right between the eyes. It’s partially due to this quote that I have made some serious changes in my life over the past year.

If you haven’t noticed by now. We here at #TeamFitBest are pretty focused on individual journeys. This is not a community for comparison or competition. The only comparison we allow is comparing your old self vs your new self. And your only competition is the one who stares back at you in the mirror!

Before we go any further, quickly assess who the 5 people are in your life, whom you spend most of your time with. It doesn’t necessarily have to be people you see everyday, like the people you work with. It might include colleagues but it’s definitely not limited to that. When I say, the 5 people you spend most of your time with – I am referring to the 5 people who has the biggest impact in your life.

Right, you have those 5 names in your head? Now I want to ask you, how do they influence your life? Do they challenge you to grow? Do they help and encourage you to get out of your comfort zone? Or do some of them tell you that you are changing too much or becoming “too”… I love how Afrikaans speaking people say “sy is TE”… It always make me smile for a while and then it makes me sad because I want them to become TE on their own journeys as well.

Do your friends want you to stay the same, to stay in your comfort zone? I posted a quote a while ago on my personal Instagram saying: “God does not want us to have friendships merely to fill our time with. He wants us to have appointed and spiritually nourished relationships.” The importance of the five people you allow closest to you, carries more weight than you have probably realized until today. And it’s okay, it’s never too late to make changes. We all grow at different rates.

What is important though is that you actively focus on surrounding yourself with people who force you to up you game. Not to match their game. But to up your own! Because they want to see you grow and succeed. Mature friendships nourish the soul. Mature friendships sometimes shares hard truths. Truth in love and love in truth. Neither means anything without the other. Mature friendships will enable you to celebrate a friend’s winning season with them – even when you might be in a losing season. Mature friendships gives you grace to have mercy with friends who are in a losing / pruning season, even when you are in a winning season.

Because no matter what season you are in, you know you are dancing on your own scroll. There’s no comparison, because we are all called for a different purpose by God! We have recently done a fun “personality test” in our fellowship group on redemptive gifts. And it blessed my heart to see how much that meant to some of them and the revelation that came with it. Our redemptive gift is the gift / ‘calling’ we have received from God at the moment of conception. This is yet another example that we are not the same, nor were we ever meant to be the same. We all have different callings and we all walk different paths.

But we have the choice to decide who we’ll allow closest. Our callings are there to compliment and enrich the other’s – not to compete for the number 1 spot. God is Number 1 and the rest of us are ALL in a level playing field! If we are all in the same level field – it means there is no point to compete with anyone. Because it won’t get you anywhere, literally!

I don’t know about you, but I don’t want to be surrounded with people who want me to stay the same. We are not meant to stay the same forever. And if a close friend tells you that you’ve changed too much – when in fact you have grown as a person. That person does not deserve a spot in your top 5. I’m not saying burn bridges with people. But life is damn hard as it is. And we are called to run the race with endurance until the end. You don’t need things that weigh you down and hold you back from becoming who God created you to be.

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Easy Breakfast Fritata

Again, here at Fitbest we aspire to bring you quick & healthy recipes. You don’t need the whole Checkers and “healthified” products to be healthy. Just look inside your fridge and let’s work with that!

If you made the best spinach & banana pancakes from my previous recipe, you probably will have some leftover baby spinach for this one! How great is that? We aren’t wasting precious food!

These easy fritatas is a perfect balanced high-protein meal for breakfast and is perfect for an in between snack as well. What helps is to make a whole tray and keep them in the fridge till the next morning or snack!

Here are a few interesting facts you may need to know about eggs!

-Eggs contain the highest quality protein you can buy.

-To tell if an egg is raw or hard-cooked, spin it! If the egg spins easily, it is hard-cooked but if it wobbles, it is raw.

-Egg yolks are one of the few foods that are a naturally good source of Vitamin D.

-If an egg is accidentally dropped on the floor, sprinkle it heavily with salt for easy clean up.

-Eating raw eggs won’t help you build muscle. Only 51% of the proteins in raw eggs are digestible, while 91% of the proteins in cooked eggs are digestible.

Ingredients:

8 large eggs (for 12 fritatas) if you only want to make a few, work with 2 large eggs for 3 fritatas

1/4 cup milk

baby spinach

cherry tomatoes

cook & spray

grated cheese

Instructions:

  1. Spray a muffin pan with cook & spray and preheat the oven 180 degrees Celsius
  2. Whisk 8 large eggs, the milk with some salt and pepper together in a large juice jar (because it’s easier to pour the mixture into the pan this way)
  3. Add chopped baby spinach & cherry tomatoes & grated cheese to the mixture in the jar
  4. Stir well
  5. Pour the mixture into every muffin cup about 3/4 full for each
  6. Sprinkle some extra cheese on top
  7. Bake in the oven for +- 12-15 min until golden brown colour
  8. Enjoy it with some bread or fruit as a side!

Happy making! Remember to tag @fitbesttraining in your creations!

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Spinach and Banana Pancakes

This is a way to taste the best pancakes you ever have in the most nutritional way you can! No sugar added, no sweetener added, gluten-free and high in protein people! Perfect for any time of day!

This recipe is SHORT & SWEET – & GREEN!

Get in your daily greens! This is a win even for the kids!

We have 5 simple head ingredients for this recipe and there is almost no effort needed!

We just blend all the 5 ingredients together for fluffy, nutritious yumminess!

AND 3 EGGS!

INGREDIENTS:

1,5 cups gluten-free rolled oats

2 small bananas

1/4 cup unsweetened dairy-free milk

3 large eggs

1-2 cups baby spinach

pinch of salt and cinnamon to taste

1 tsp baking powder

*you can add 1 scoop protein vanilla flavour for extra protein!

Instructions:

  1. Add the milk and eggs to the blender first and then add the rest of the ingredients.
  2. Blend until puree thick texture.
  3. Spray pan with cook & spray and add the mixture with a tablespoon to the pan.
  4. Cook until golden brown and ENJOY the GREEN GOODNESS!
  5. You can top them off with some greek yogurt or berries etc. Get making!

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Real is Rare!

This is a somewhat more serious blog post than what we usually do. But I think it’s time. For over a year now, I’ve been pondering to do a blog post about body image and more specifically – why I don’t train without my shirt. Haha it might sound stupid but hear me out! But it’s taken on a twist & elaborated a bit. This post is aimed for the influencers and for the people who follow influencers – aka this post is for everyone!

Today on this glorious Friday, I want to ask you who do you follow on social media? And more importantly – WHY do you follow the people you do?

If you go to FIT BEST Training’s feed – What do you see? What draws your attention? What emotions do you feel? Take a moment to answer these questions. If needed, minimize this blog and open our social media so that you can answer these questions.

Do you feel inspired? Or do you feel like you do not measure up? Hopefully, it’s the first. Cause if it’s the later – we need to close down all Fit Best accounts like yesterday! Seriously. I have said it countless times before, and I will never stop saying it. When I started FIT BEST Training, my vision was to help women from all walks of life to become the best version of THEMSELVES. Not a second-hand version of someone else.

When I decided on a name for my teany tiny start up – I intentionally did not put my name in the business name. Because to me – it carries such a powerful message. It’s not Renché’s Fitness or Renché’s Training or Renché’s anything! Because it is NOT about ME! It is about YOU!

FIT is for fitness obviously! Haha and the BEST is for you, your journey and your life! I want to help women to become the BEST version of themselves through their OWN individualised FITness journeys. The only place where it’s “about me” is the fact that I want to help you to do it. That’s about it.

So, I hope you have answered the questions above. And I want to let you in on a little secret. The reason why I don’t train without my shirt. Stupid as it might seem. (*insert disclaimer* if you do train without your shirt, I’m not judging you – please read the entire post before you roll your eyes and exit the blog).

In short: I don’t train without a shirt – because I never want to be the reason why some who struggles with body image, feels worse about themselves after looking at my feed.

Boom. That’s it. Short and sweet. You can say whatever you want. We as women constantly keep on comparing ourselves to others. Until you have found your true identity in who you are in Christ, you will forever be scrolling through social media – comparing yourself to others and checking if you are measuring up.

And I will NOT be a measuring tool for someone else’s struggles! *insert nuclear explosions*

I am not saying that I will never train without a shirt. If you open up our social media, you will from time to time see me without a shirt. So, don’t crucify me. Hurt people hurt. What I am saying is that my feed will NEVER be filled with sports bra photos and ab check selfies. Sure there is a place for that. And sure, please do celebrate your small victories and the progress you have made. If you know me, and you know my heart – you will know, that you know, that you know – I am all about sharing small victories! For real! I am small victories’ biggest cheerleader of all times!

I am not downsizing your progress and telling you to stop sharing your victories. But I do want to ask you whilst we are on this topic. Why are you sharing what you are sharing? Is it truly and SIMPLY because you are celebrating your journey?

Or is it still a way to “prove” to yourself and others that you measure up? Are you trying to proof to yourself or the world that you are good enough? This is a hard question. And I want you to answer this question with an honest heart. Be honest with yourself, even if the truth might sting a little. But the truth will set you free. And unless, you can be real and honest with yourself – you’ll never get out of the rat race of “trying to be good enough.”

As a fitness professional, authenticity is such a big deal to me! Real is rare. I want to be real with my clients and our followers on social media. In the make belief world we live in, being real is so outnumbered. But it won’t stop me from sticking to my guns – being real, authentic and transparent. I will never share or sell something that I don’t believe in. When people ask me why I don’t train without my shirt – I tell them what I told you above. And I add that, if I can’t inspire people with my clothes on – I shouldn’t be in the fitness industry. Straight to the point. I’m not in the sugar coating business.

So many times over the last couple of months (actually since forever, but the last few months more often) – I see people making posts or sharing posts to their feeds, stories of pages. And although the post / info that they are sharing is good information or true, etc. But I know to my core – that that’s not the way that person is for real.

And that makes me sad. I repeat yet again: Real is rare. So damn rare. If you are an influencer or not, if you post / share something – PLEASE I beg of you – make sure you practice what you preach!

You are literally creating an image for the world to see. And if you are not being real – YOU ARE SETTING OTHERS UP FOR FAILURE. Let’s not beat around the bush.

X Don’t tell people to have that piece of cake, when you yourself don’t allow yourself to have cake.

X Don’t tell people that fitness is not about appearance, when your feed is filled with ab check mirror pics.

X Don’t tell people that you need to make fitness part of your life, when you make your life part of your rigid obsessive fitness journey.

I’m not judging you if you chose a healthy lifestyle. Kudos to you! I’ll probably never be seriously ripped – because I’m not willing to give up sweets. And I am happy with that fact. I will not preach that fitness should be fun when in fact I want people to give up everything they enjoy and a normal life just to get a specific appearance. I will not stand for that. Nor will I mislead people by portraying an image of my lifestyle which isn’t real and authentic.

To me fitness is about getting stronger, physically & mentally. It is NOT about my appearance & if you look at my feed – you’d be able to nod your head in agreement.

So, this is not me judging you for the life you chose. This is me judging you (solidly) for cultivating an unhealthy (unbalanced / deprivation filled) lifestyle whilst upholding a front that your doing it in a healthy and balanced way. Preaching that they should have the cake, that they should not restrict themselves. That they should not worry about the number on the scale. That fitness is not about your appearance.

When in fact, if you were to be real with yourself, you would have to admit that to you, fitness is in fact about appearance. And that’s why if you gained some weight, you restrict yourself from the food you enjoy. That’s not authentic / real / transparent. And I will never stand for this!

>> If you are an influencer – I want to ask you today to do a little check-in on yourself. Make sure that the things you share are real, authentic & transparent. If you feel offended by this post, it seriously was not my intention. But maybe it’s a sign.

>> And if you follow influencers – I want to challenge you. Take time to go check who you follow. Ask yourself – Why do I follow this account? – How does this account’s post make me feel? – Is it evident that what’s shared on that account is a true reflection of that person / business’s life / lifestyle? – Do the person / page inspire you to be better? Or do you measure yourself and your worth against it?

Do not be afraid to hit unfollow. Real is Rare. If it’s not real, get rid of it!

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Lettuce Wraps

Looking for a low-carb recipe that’s good to go for a light dinner, in-between snack and high in protein – that isn’t just chicken! Haha!

I used tinned salmon in brine for these babies, but you can sub the salmon with tuna!

I just want to say I was really surprised to realise how filling they were. I was preparing to add some carbs as well and I didn’t even feel the need to.

Classic butter lettuce works best for wrapping, I bought a packet from Woolworths for R19,00 and one can probably make 25 of them or more. So I would say this is definitely a super budget friendly recipe! #winning

Ingredients you’ll need:

1 tin of tuna in brine/salmon in brine

1 tbsp apple cider vinegar

2 tbsp vegan mayo/B-well vegan mayo (These two are the best mayo’s I know of)

1 tsp paprika (I used smoked sweet paprika from Nomu, Woolworths has a sweet one as well)

1 tsp garlic flakes

2 tbsp plain yogurt

chopped rosa tomatoes & cucumber as much as you like

salt & pepper to taste

classic butter lettuce leaves

Instructions:

1. Mix all the ingredients together except for the lettuce.

2. Add some chopped rosa cherry tomatoes and cucumber to the filling mix.

3. Mix all well.

4. Add about 1 tbsp of the filling to the middle of one lettuce wrap and roll it just like one would do with a normal wrap/pancake.

Remember to tag us in your recipes!

We’d love to see you making and enjoying a healthy and balanced lifestyle with us!

@fitbesttraining

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Turn Up the HIIT: Phase 2

It’s no secret, the Turn Up the HIIT 5-week online training program, was and still is – a definite crowd favorite!

Since we’ve launched our 30min bodyweight 4-sessions per week program back in November 2019 – the positive feedback never stopped coming in! It was & still is such a hi(i)t! See what we did there! Haha

The recent #FitBestRelaunch was a reminder of that!

When we initially decided to do the Online Relaunch, we were only planning to relaunch the Be Your Best Program. However, we are always looking for ways to serve YOU to the best of our abilities. And we get that not everyone have equipment available or 60mins a day to train. Thus we have decided to relaunch all of our programs – to give you the choice!

Fitness should not take over your life, it should compliment and fit into your life! You pick a program that suit your life!

And it just so happens that the Turn Up the HIIT program fit into many of your programs!

Whilst our other programs consist of 4-week phases, the TUtH Program consisted of only one phase of 5-weeks.

The official Online Relaunch phase 1 of TUtH thus ended on 2 October. But don’t be sad! We have really exciting news!!!

We have added 5 more weeks to the program! 🥳 Whoop!

Phase 2 of the Turn Up the HIIT program will kick off on Monday, 2 November for the first time ever!

Get your hands on the latest program from #TeamFitBest:

www.fitbesttraining.com/onlinetraining

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