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I can do all things through Christ Who strengthens me!

This past weekend, I participated in a sprint triathlon. For those who don’t know the tri-lingo, a sprint is the short triathlon aka the baby triathlon. The sprint consisted of a 600m swim, 20km bike and 5km run.

If I have to place myself in a category of only one of the above – I would probably choose swimming. I love cycling – but I am definitely not the type who will do big cycling events/races. And running, well let’s just say – I’m pretty unfit haha. Unless there is an upcoming race that I know I have to train for – you won’t easily find me running. I used to be a sprinter, so the love for long distance has never been rooted in my heart. And then swimming! I swam throughout all my school years and to this day – I love it with all my heart!

However, with this weekend’s race – my biggest “fear” was the swimming leg. As I DREAD cold water & let’s be honest – I haven’t trained nearly enough but anyway.

So when I dived in, the cold water hit me in the face and for the entire time I was in the water – I never got warm/adjusted to the temperature. I had a serious tough time in the water from start to finish. But as I was swimming – Phil 4:13 that says “I can do all things through Christ Who strengthens me” – popped into my head. I was like BOOM! I’ve got this. I might suffer till the end, but I’m gonna finish this! And the rest of my swim turned from suffering focused to a blessing through the suffering. You could say that in my suffering this blog post was born haha.

And although the swim didn’t get any easier, a smile crept onto my face in the middle of an open water swim – because my focus shifted.

So often when things get hard in life, we tend to grab onto Scripture of promises and blessings or Scriptures that promises breakthrough, etc. But what God reminded me off – was that I can do all things through Him Who gives me strength. That verse does not guarantee that there will be no hardships / hard times. Or that when I find a promising piece of Scripture, that my circumstances will suddenly change. It simply means that God has already placed everything inside of me that I will need to push through. So often when hardship strikes, we start questioning why me? Or why this or that? Or why is this so hard? Where is God in all of the troublesome times?

When in fact, most of the time, it’s us who have shifted our focus. God didn’t change. He never has and He never will. He said He will never leave you nor forsake you. And He meant that!

About a month ago I saw a quote that read – you are trying to carry the mountain which you should have been climbing. I just loved it! And I think it fits in seamlessly with this blog. So many times, in life we ask God to lift the mountain off of our shoulders, to ease the burden. But yet, we don’t realise that we are making things harder for ourselves. We need to surrender our mountains at Jesus’s feet. Take the mountain off your shoulders, and start climbing it instead of carrying it. We can do all things through Christ Who strengthens us. He will never leave you nor forsake you.

We should stop asking God to change our situations that we struggle with. Of course you can (and you should) pray and tell God how you feel and what your heart’s desires are. But He already knows it whether you tell Him or not. But instead of asking God to change your situation, we can shift our focus. Keep your focus on Him. In every situation there is a lesson to be learned. There’s an opportunity to grow. Start thanking God for keeping you and protecting you – even in the midst of the raging storm!

Don’t tell God how big your mountain is. Tell your mountain how big your God is!

Hard times will come. But luckily, they won’t last forever. But whilst you face them, may you always remember that you can do ALL things through Christ Who strengthens you!

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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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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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3-Month Weight Loss Challenge!

Are you struggling to loose weight? Tried everything you could & still did not succeed? Do you have an BMI of over 25? Have your doctor advised you to shed a few kilograms?

We are looking for a select few ladies to walk a weight loss journey with. We’ll be educating you, with the information from our Nutrition Guide (which launched 14 September 2020), on how to build a healthier lifestyle – one day at a time.

​And best of all, you won’t have to do it on your own! Renché & Nadine will be walking the journey with you, supporting you all the way through!

​We will only select a few ladies to walk the journey with. If you would like to join this challenge – please complete the form and we’ll be in contact with you!

More info coming soon!

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You don’t have to be available 24/7

You really don’t! This topic is one that has been on my mind for months now! We live in an instant society these days and over time, our mindsets have been re-programmed that everything has to be instant. Well may I remind you; life is not a drive-through.

I am very goal orientated and quality over quantity will always be my approach. I love serving people to the best of my abilities. But at some stage we have to stop and ask ourselves if we are serving at the cost of ourselves.

Being a small business owner always seemed so much fun before I started FIT BEST Training. I knew that it would be hard work and that most of your work would be behind the scenes. But I could honestly never have fathomed that it would be THIS much work behind the scenes! This is not me complaining! Oh hell no! I love being self-employed, growing a teany tiny business and hustling to reach my goals!

But being a small business owner means that there is no structure below you to whom you can delegate tasks and help carry the workload that you face every day. And most people will never realize how much effort you put in, and I’ve learned that that is also fine.

I still remember back in January 2020 when Nadine and I attended a course and we discussed business related things, and she just sat there one day looking at all of the content and said “oh my word! I didn’t even know about half these things.” And I laughed and thought to myself – I must remember that when I write the blog. Yep, back then I’ve already had the topic on my mind. Well, fast forward 9 months and I’m finally writing it!

We all have so many things in our lives that keeps us busy on a daily basis. And we’ve gotten so used to instant connections, response and service – that we seldom (unknowingly) expect an immediate response. This was such a big thing I had to deal with, and I am still dealing with it!

With FIT BEST Training I aspire to inspire. I honestly want to leave people better than I found them. I want to help people to the best of my abilities. And although I love that about myself. I also had to learn to take a step back and realize that I is not my job to be everywhere, help everyone and burn myself out in the process. When FIT BEST was just starting out, staying connected to my clients was easy – as there were literally only a few! But as time progressed, we’ve been blessed to grow continuously. Which obviously means more people, more messages, more enquiries, more everything – whom I have to attend to.

At first, I was so hard on myself. I would constantly feel that I was letting people down when I did not respond to their messages immediately. And I’m not someone who like to do things half-heartedly. So responding to enquiries, etc is something I put my time and effort in. First impressions DO last!

Unfortunately, it reached a point where I would wake up in the morning, grab my phone, start responding to messages – without even getting out of bed! Literally! Every! Single! Day! I would set my alarm earlier so that I would have at least 45 minutes to an hour to respond to messages before I need to get ready for the rest of the day’s events.

And once I finished work, whether it was giving class, coaching swimming, doing forensic investigations or personal training sessions – I would grab my phone once again and start responding to the day’s messages and emails, checking in on clients, etc. To the point where I would sit with my phone the entire night until I go to bed.

This is no life! And I am thankful that I have reached this point and came to this realization. I am goal driven and strive for excellence in everything I do. But I simply realized that I can’t do either of the fore mentioned if I burn myself out!

I spoke to Marli, who was one of our former brand ambassadors about this quite a bit at a stage. Because we both went through the same mind space at the time. Where we felt like we have so much to do and we don’t manage to get around to do it all. And then we end up feeling guilty that we’re not responding and it’s just a never-ending terrible cycle. So we continue to burn ourselves out in an attempt to “get ahead” and being there for everyone else except ourselves.

And I remember the one day I made her a voice note… The poor soul is the one who probably listens to the most of my brain farts! Haha… Usually when I send her voice notes ideas pops into my mind and she has to listen to the unfiltered information as I sift it through my own brain (verbally). We have a unwritten rule where we give each other 3-5 business days to respond to text messages. Tiny shout out: I’m forever in debt to you for always listening and your pure heart!

But anyway, what I wanted to say about that… We spoke about life being so busy and the stress we place on ourselves. And I said to her (brain fart) I’ve come to a place to realize that we need to be able to not feel bad or guilty about not returning promptly when life gets busy. It’s the fine line of that you don’t have to be available 24/7 without being rude or unprofessional. And when I said that, I thought to myself… hmmm I am preaching to myself but anyway!

The point I’m trying to get across, is that we should never underestimate the importance of taking a step back. If you fail to take time off and take time for yourself – you will burn yourself out! And a burnt-out person cannot serve others. So, by learning to take a step is not only good for you – but also good for the people around you!

If you have sent me a message to which I haven’t responded (in longer than 3-5 business days) – pop me another message and say “hi, answer me dammit!” – I won’t be offended haha.

We need to remind ourselves that the person on the other side of the screen is not an automated robot. That person also has a life of their own. They also have personal matters to attend to. And they don’t live and breathe their business even though they put their heart and soul into it.

Let’s all have a little more grace and understanding for one another. But most importantly – have some grace for yourself! You are doing the best you can and it’s time to lay down those heavy burdens that you’ve placed on yourself to always be there for everyone!

You want to be there for everyone, but sometimes it is okay to step back and not be there for everyone! You can’t pour from an empty cup! Remember that!

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Graanveld Virtual Race

We are so excited to be a part of Graanveld Primary’s first ever virtual race!

The virtual race will take place on Saturday, 3 October 2020 – and you can join from anywhere in the world!

That’s right! You can join the event by running on your treadmill at home, going for a morning run with your fit squad or strolling around your neighborhood! And if you’re into cycling, same thing – whether you are on a watt bike, road bike or MTB!

You pick your own route, your own pace and your own starting time. As long as it’s done on Saturday, 3 October 2020 between 05:00 and 18:00.

The Graanveld Virtual Race a fundraiser to help the school, the teachers and the schoolkids. The money raised from this event will go directly to the school!

There is a teany tiny entry fee of R50 – no matter which “event” you enter for.

You can choose between the following “events”:

Running Events:

  • 5km Fun Run / Walk
  • 10km Run
  • 15km Run
  • 21km Run

And if you want to do more than a 21km – you are more than welcome! Simply purchase the 21km ticket and you can run any longer distance!

Cycling Events:

  • 5km Fun Cycle
  • 10km Cycle
  • 20km Cycle
  • 40km Cycle

Same as with the running events – should you wish to do a longer ride, simply purchase the 40km ticket and to the desired distance.

We as #TeamFitBest will be travelling to Bethlehem for the weekend. Even though it is a virtual race, a little awareness never killed anybody! There will be roadshow music, some freebies and a whole lot of fun! So, if you live in Bethlehem or want to join the fun – let us know!

Where ever you’ll be riding or running, make sure to print out your race number and wear it on race day! The more awareness we can create, the better we can help the school as well as the teachers and kids in need!

Certificates will be made available to all participants who submit their race results on the website after the race!


Head on over to book your ticket today:


If you own a business or know someone who does and would like to make a donation, please contact Cornel Bruwer – 076 707 3545

Or make your donation on the website:

Thank you to the sponsors who got involved in this amazing initiative! & thank you to those of you who have already entered or made a donation. See you (virtually) on 3 October 2020!

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After long discussions and weighing all of our options – we regret to inform you, that we have decided to postpone the HiiT HYPE Challenge!

The program was supposed to launch on 7 September 2020. But will now only be launching at the start of 2021. This it’s only postponed and not cancelled!

We were so excited to launch the challenge – but quality outweighs quantity every single time! As #TeamFitBest, we are always looking for ways to offer you the very best service we possibly can! So, it’s more important for us to make sure, that when we do launch a program – that we are 100% certain that you get the best of the best!

Lockdown surely changed a lot of things and a lot of lives. But we believe that every situation is an opportunity for growth! So, no complaints! We are embracing this time!

As most of you would known – we have been providing online training programs on an APP since November 2019. Online definitely is the way to go! And we love reaching people from all over South Africa and Namibia, instead of just Potch.

We were looking at software providers to improve our services and the members’ app experience. But as you can imagine, with lockdown – the world went online. So, the third-party software companies have been totally overwhelmed and overloaded with new members & brand. Which is great for them. But we want more! As always, we strive to be a step ahead in the fitness industry…

So, it comes with great excitement that we can officially say:

We are launching our very own FIT BEST Training APP!

Yeah yeahhh!!! Just like you’re searching for Instagram or Facebook or any other legit app on the Google Play Store or Apple Store – you will be able to find us as well!

No more third-party software, no more links to follow in order to download the app. State of the art technology, improved user experience, amazing tech. The features will be amazing!

All of this obviously takes some time!

We cannot wait to share more details with you! And in due time we will!

But you know, sadly there are so many copy cats in the world – especially in an industry like this. And there are always a few prying eyes, following your page and checking your moves – so that they can go and do the same in their businesses. Yep, we’re not making it up. Appears that we are quite the trendsetter these days. But we’re taking it as a compliment! Haha.

So, with all of this being said!

The HiiT Hype Program will no longer launch on Monday, 7 September 2020. It will launch in January on our very own Fit Best Training app.

If you have already purchased the program on our pre-sale:

To the people who have already purchased the program, we will contact you directly. We can either refund you, or you can use the credit for another program or our Live workouts – or the credit will remain on your account until January 2021, when the program kicks off.

Even though this may be a little disappointing to many of you. Rest assured!

We have several other exciting things coming your way. And we always find ways to keep you active and healthy! Thank you for understanding.

If you have any questions, please do not hesitate to contact us!

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40-Day Healthy Habits Challenge! & why YOU should join!

40-Day Healthy Habits Challenge

What exactly comes to mind when you hear the phrase “healthy habits?” What do healthy habits mean to you? What does that term mean in your life?

Did you hear about it when you were young? Can we eat it?

Habits are routines you repeat without thinking. It happens involuntary. You perform different habits throughout the day, such as brushing your teeth, jumping in the shower before work, and looking both ways before you pull into traffic. You’ve done them for a long time, they become habits and you don’t give them a lot of consideration as they happen automatically.

I think it is safe to say, that most of our minds become restrictive when we hear the word “healthy.” I mean how can it not? Thanks to society, we associate “healthy” with bikini models and famous people we see on covers of magazines and mirror pics in bathrooms.

I always say: “Being healthy isn’t just one thing, but a million little things!”

Back at the end of last year, I entered FIT BEST’s ambassador search and my reason for entering was that I want to show people that being healthy is all about the small steps you take and that THAT, makes a BIG impact on your overall well-being!

Healthy habits aren’t just what you eat. It’s what you hear, watch, feel, and think. It’s so much more than a picture, haha says the photographer, but that’s why I know. Incorporating healthy habits into your life can’t be shown in one picture. Which habit do you fall into after the picture was taken? Is that healthy?

We, as #TeamFitBest want you help you to cultivate a few new habits to improve your health and wellness lifestyle! Incorporating ealthy habits into your daily routine can contribute to preventing future health problems such as diabetes, high blood pressure, high cholesterol, heart disease, and cancer. For these reasons, we focus on the 3 pillars of a healthy lifestyle: a balanced diet, physical exercise, and personal hygiene.

Starting new routines might be a challenge at first. Since we are performing our current habits without even thinking about it! Hence the reason for our 40-day challenge!

We want to help you, but also challenge you – to intentionally start doing certain things or stop doing others.

This challenge is completely focused on the individual. No two people are the same & no two people’s journeys are the same.

So we made a list of 40 teany tiny things you can start to incorporate into you life. It’s completely up to you to decide which 4 or 5 of those 40 habits you decide to take on over the coming 40 days.

Please remember, Rome wasn’t built in a day! We are all about sustainability and realistic expectations! So don’t try to do all 40 of these habits all at once! Pick 4 or 5 that will challenge you the most and master them over the next 40 days. Once you are done, no one is stopping you to go for another 40 days with 4 or 5 new habits. It’s all up to you, really. But remember to be gentle with yourself. You don’t have to change every thing all at once. Slow, continious steps will get you there!

When motivation lacks & you are not in the mood – that’s when your habits start to show. I always ask people, what it your GO TO when you lack motivation? Because that’s where your behaviour and the habits you have cultivated will step in and show up!

Healthy habits don’t have to be massive things, in fact they shouldn’t be mamoth tasks.


Do you make up your bed right after you wake up because it’s a habit?

Research shows that by the end of the day, that one task completed will have turned into many tasks completed. Making your bed will also reinforce the fact that little things in life matter. Making the bed might be a small accomplishment, but it’s very important because it sets the tone for the entire day.

And so your daily habits, become your behavior and you start doing things without thinking.

We will probably never reach a point, where we’ll be able to say that we have mastered all of the habits we want to master. But we are human, and that’s okay. Make peace with it now. Otherwise, you’ll be robbing yourself from so much joy from your own journey! Life is all about celebrating small victories!

We can change our ways become the best version of ourselves and to honour our bodies, minds and souls – especially to the Creator who created each part of it.

Here are a few examples of the 40 options you can choose from:

1. Drink a glass of water when you wake up. Helps with digestion.

2. Wake up at a certain time you set for yourself.

3. Say something positive about yourself when you wake up e.g. “I love my long hair”

4. Have bible study DIRECTLY after waking up and to not check your phone.

5. Get a certain number of hours of sleep every night for the period. 5-7 hours OR 6-8 hours.

Each of the 40 habits we carefully selected can make a BIG difference in your life, and these are small things.

We can’t wait to hear some feedback after the 40 days. How good would it not feel to know you have changed your lifestyle for the better without even noticing it!

Our challenge starts on Monday 20 July 2020. Join us and do this for you! Invest in yourself.

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The Importance of your Trainer’s Qualifications

Wise people learn when they can; Fools only learn when they must.

Saw this quote the other day after writing down the future blog post topics – one of them being “The Importance of your Trainer’s Qualification” – and this quote just seemed so fitting!

By now, you’ll probably know that I love learning. I seriously love it. Don’t ask me why. But I simply do! I always dread the idea of having to go sit down and get started, but I love the learning process. Our brains are ever expanding and ever-growing new branches. I am all about continuous professional development and ongoing learning. Especially in an industry like health and fitness – where things are ever changing an new research gets done on a daily basis! So I am always on the lookout for new courses and workshops – to expand my knowledge.

I believe that being a fitness professional comes with a massive responsibility. And I don’t think nearly enough people realize that. We at FIT BEST, aim to serve. We aspire to inspire. We keep on learning in order that we can serve YOU better. It’s not about me being awesome doing one course after the other. It’s about being able and qualified to give you the very best service, to stay at the top of our game and to continuously adapt and evolve to help you the best way we can!

Ever since lockdown started, we have seen a massive surge in online fitness content! And although it is great that the general public have so much free workout inspiration right at their fingertips. It also comes at a cost. The cost of your health in fact! We have been shocked by the amount of people who offer free workouts and classes or post videos on Instagram – who should barely train on their own – without supervision of a qualified fitness professional.

There are so many fitness professional titles out there, that we totally get why it’s easy to assume that the person is qualified to voice their opinion, when in fact – they really shouldn’t. This is not to bash influencers about posting workout videos freely on social media. But we as (true) fitness professionals can simply not sit back and watch how people are blindly following influencers – when the influencer can barely maintain proper posture themselves. Your health is way to important, for us to keep quiet about the risks involved!

A thorough background and knowledge on anatomy and physiology is VITAL if you want to propose yourself as a force to be reckoned with in the fitness industry! Health is our greatest wealth. And there is just no way to beat around the bush and pretend like you can get it done without having the proper qualifications! As a fitness professional you have the health and well-being of your clients in your hands, literally!

We love social media for the fact that we can connect with so many of you guys so effortlessly. But that’s also the sad and scary part about social media! Let’s create a typical scenario…. Sarah started training a year or two ago, she really loves fitness and learned a lot along the journey on how training works. Along her journey she learned what works for her and what doesn’t. She maybe got help from a fitness professional on the journey or maybe she found a program or three on the internet. Some worked, some didn’t. Fact of the matter is, Sarah now has an amazing Before and After photo. And deservingly (she worked damn hard for it), she loves to share it on social media. So people start asking her; what did you do? How do you train? What do eat on a daily basis? How many days a week do you train? And because Sarah’s own journey was so dear to her heart and she discovered a real true love for fitness, she starts sharing her “secrets” and tips. And long story short, next thing you see is Sarah’s new training program or Live classes being advertised on social media. Now I’m not sure about you – but I haven’t heard the part where Sarah studied to become a personal trainer? Have you?

You see, the problem is not people discovering their love for fitness whilst they were on their own journey to figure things out. That in itself I think is pretty damn awesome & I am so glad that so many people do discover the joy and love for fitness! The problem comes in when people want to start sharing what they have learned with others – without having a proper qualification!

All fair and well – our hypothetical Sarah might write an “OK” program and her Before & After picture might be (probably will be) the “selling” factor. But just imaging how much more she would be able to offer her clients, if you can call it that, if her programs were backed up with the knowledge of how the body actually functions and how training should be programmed based on how your body will react to certain exercises and certain training styles. I’m sorry girl, basic biology in matric won’t cut it!

Throwing a few exercises together and calling it a workout is not a Program! And definitely not something you should be asking money for!

The sad thing that we have noticed, is that most of the followers of those trainers influencers (they’re not trainers) – are girls who have not been on a fitness journey before. Girls who don’t know what to look for in a trainer and girls who are desperate to see results. It’s mostly girls who won’t realize that the influencer is not a qualified fitness professional because everything fitness related is new to them.

None of the above criteria is wrong. Not at all. But this is their (the influencers’) target market. That’s why they will use phrases like “I’m sharing with you what took me 3 years to figure out, so you won’t have to struggle that long / are you tired of not seeing results, let me help you.”

Don’t be fooled girl! No two people will get the same results! You can live in the same house, have the same mom & dad (thus coming from the same gene pool), eat the same food, sleep the same number of hours, follow the same training program and still not get the same results!

Another thing that we have noticed with these fitness influencers, are that they seem to be very “transparent” about their journeys. When in fact, that is BS! Let’s just call it what it is! Sharing your before and after photo and starting to share what you have learned from your fitness journey is NOT being transparent! It is everything but! Because most of those girls went through food deprivations, excessive hours in the gym, calculating every single calorie, felt guilty about having that piece of cake. And finally, after going through all of that – they managed to get that “inspiring” After photo. But that’s not what you hear from them, is it? They don’t mention that “you probably won’t look like I do by simply following the program and not restricting yourself from this this and this… (insert the never-ending list here). No, that they don’t mention!

So, you end up buying their program. Doing the 6- or 8- or 12-week challenge. And to your surprise, your After picture don’t look like hers. Damn right it doesn’t and it never will. Because that was false transparency used to drive sales! And it makes me sick to my stomach! But sadly, it’s the reality out there.

A true fitness professional will NEVER promise a specific outcome. By saying promise – I mean to advertise using words like “get results in 8 weeks” or “this will change your life” – you know, all of those phrases you read in the caption of the Before and After photos.

A true professional will never make statements like that, because a true fitness professional will have the knowledge to know better!

When I started FIT BEST Training, I wanted to show women that fitness can be fun. It can and should be something that you enjoy. You should not be training to achieve a specific physical appearance or to reach a certain number on the scale. Fitness goes so far beyond any of that! Your fitness routine should be sustainable. Just like anything else you do in life. I always say, if it’s not sustainable – then there is no point in doing it.

Your training should be conducted in a sustainable way. To improve your health and fitness levels in all aspects. And yes, we would all love to look great and have amazing bodies (which you already have by the way #peptalk101)… But your fitness journey is a journey! And your health and well being is of utmost value! Don’t risk injury or waste your time on money on empty promises and soothing marketing phrases. A true fitness professional won’t try to catch your attention with their own fitness journey. The focus should never be on the trainer, the focus should be on you – their client! And if they had a qualification, they would know it!

Training with an unqualified person, not only waste your money… But you are also literally risking your health every single day and opening the door for injuries and bio-mechanical complications. I don’t know about you, but to me – that does not sound like living a healthy lifestyle nor is it sustainable in any way!

If you are a fitness professional and you feel offended by this blog, go check your qualifications. There are pretty cool courses available you might be interested in!

If you are a girl, just getting started on her fitness journey. Or even if you have been training for a while now – don’t feel scared after reading this – there are so many amazingly qualified fitness professionals out there. And those who are properly qualified will have the documentation to prove it. NEVER be ashamed or scared to ask to see their qualifications. And if the trainer asks you why you want to see it – run for the mountains! Even if you are unfit, just run! haha

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What is a Sports Massage? & Why should you book one today!

If you ever had a sport massage yourself, I think you’ll agree with me when I say that there is nothing better than a Sports Massage! But why is it that so little athletes and even non-athletes make use of this service?

I personally think that it’s because people still don’t know what it is, how it works and how it benefits your body!  I’ve noticed that when I start talking about Sports Massages people immediately tension up and make big eyes…Why?? Have you had a bad experience? Did someone talk you out of it? Have you even had one before? 

I think it is time to clear the confusion! Before we even consider the benefits of sports massages, it is important to understand that it’s not ONLY for professional athletes or injured people. Anyone, including YOU, can benefit from sports massages whether you are a sports person, workaholic, stay at home mom or a weekly jogger!

Sports massages have a history of thousands of years. According to Cenacle Treatment Centre, it is said to have originated in Rome and Greece. Even the “doctors” or medical practitioners in those times prescribed massages to gladiators as part as their routines and treatment before and after exercise. How astonishing is this? I just once again realized how amazing the human body is.

Even way back then, they could already visibly notice the impact of massage therapy and how it influenced their performance. And thinking about it, Gladiators were professional athletes but in those days the human body had to withstand a lot of impact and hard labor. So, one can probably safely make the assumption, that the massage therapy didn’t only help their athletic performance, but actually also helped them to perform everyday activities without suffering from extreme muscle fatigue and injuries.

Looking back at the modern history of Sports Massages, Paavo Nurmi from Finland is a perfect example. He won five gold medals in the 1924 Paris Olympic Games . According to Crist Chiropractic & Wellness, Paavo repeatedly gave credit in public, to his personal massage therapist who prescribed sports massages as part of his training program.

It was round about that time, that sports massages became more popular, well-known and generally used practice among athletes all around the world. America even went so far to launch a National Sports Massage Team for their athletes to improve their performance. Now, I’m not sure what you would say. But a country probably won’t go to such an extent for a mere luxury for their athletes. Which means their athletes’ performance must have improved notably for for them to go to such a extent like launching a national sports massage team!

Nowadays sports massages are a specialty under massage therapists, some even share their secrets / tips. In my experience, I still think that the general public still do not understand exactly what it is, how it works and who it is for. Thus an ad here or there is good if you are offering sports massages. But unless we can get the general public to understand and grasp the above, that advertising will not go very far. Let’s take a little dive deeper! & have a look at the different techniques that are used in sports massages:

  • Effleurage: This is a most commonly used technique used by massage therapists. With this technique, the therapist uses light strokes towards the direction of the heart, pressing with the palm of the hand to enhance blood flow and to warm up the muscles.
  • Friction: Also known as the cross friction or cross fibre massage technique. This technique is used to penetrate deep muscle tissue. It promotes collagen healing and production by increasing circulation and reducing collagen cross-linking. Thus treating the formation of adhesion and scar tissue actually mostly forms part of injury rehabilitation.
  • Petrissage: This technique is characterized by kneading, pick up & squeeze and wringing movements with applied pressure. The applied pressure is deep and compresses the underlying muscles. It’s often done with the palmar (palm) surface of the hand, the fingers and/or thumbs. It is a great technique for muscle recovery.
  • Vibration: The vibration technique is making use of swift movements to soothe and relax the muscles.
  • Tapotement: With this technique, the therapist makes use of fast rhythmic movements such as hacking or cupping. And it increases and improves stimulation. This type of massages is ideal for pre-event sports massages.

Sports massage therapists use a combination of the techniques as described above. Depending on the specific client’s needs and their physical condition – the therapist will make an assessment on which techniques will best suit the client’s needs and achieve the desired outcome.

I personally love to incorporate a bit of PNF (proprioceptive neuromuscular facilitation) stretching at the end of my massages. Since the muscles are loosened and relaxed after the massage, by incorporating PNF stretches – you can boost your client’s flexibility and mobility. It is especially beneficial for athletes who so easily forget to stretch!

So why, why, whyyy? haven’t you booked your sports massage yet? You only have one body and it it your responsibility to take care of it! Going for regular sports massages should not be seen as a luxury or a treat or something to merely spoil yourself with. It should be something you invest in, because you know that the benefits stretches way beyond the relaxation spoils! It is not about treating yourself every now and again. In an ideal world, if you are someone who lives an active lifestyle – you should go for a weekly sports massages. You should go for sports massages before and after races that you participate in. It’s not a occasional indulgence, it should be incorporated to your normal lifestyle routines.

A lack of sports massages might be one of the main reasons why so many people end up with “over-training” injuries. Recovering from your training sessions are just as important as your actual training sessions. For optimal results, both of the above should obtain equal priority.

So now you know that sports massages are good for you. But what to expect from a sports massage?

Firstly, it is important to find a qualified sports massage therapist. Many people these days offer sport massage services but are not properly qualified. And to say the very least, that might be part of the reason why people still to this day underestimate the benefit of these type of massages.

Some therapists work from studios, where you travel to the studio to get your massage. And some therapists travel to their clients. What an convenient option, don’t you think?

  1. So now…. First off, you need to book an appointment.
  2. Secondly, the therapist will contact you and ask you to complete a PAR-Q (Physical Activity Readiness Questionnaire). The PAR-Q is used to provide the therapist with information regarding your lifestyle and also indicate if you have any skin allergies. This is important when it comes to the massage oils that the therapist will use.
  3. Thirdly, your therapist will have a quick chat with you. This is done to identify any problem areas, telling you what to expect from the massage and tell you how you might feel afterwards.
  4. The atmosphere will then be adjusted according to the type of sport massage that will be performed, ie: Pre-event or recovery, etc. Things such as faster music will be used for pre-event massages and slower music will be used for recovery massage session.
  5. The session can take between 20 and 60 minutes.

The benefits of sports massages can be divided into 3 different benefit categories:

1. Physical (The body) 2. Physiological ( How the body functions) 3. Psychological (A person’s mental / emotional state)  Sports massage can affect how much pain you feel; it affects how you move; it affects how you think and it can affect how happy you feel. And like I previously mentioned everyone can benefit from a sports massage, because everyone would like to feel better, move better and be more positive. Sports massages: • Stimulates the release of endorphins (feel-good hormone); • Decrease muscle tension; • Scar tissue improvement; • Increase joint range of motion (ROM); • Decreased neurological excitability (nerves are more relaxed); • Improves sleep; • Improves flexibility; • Helps recovery by improving blood circulation and removing waste products (lactic acid); • Decreased chances of injury; • Improves recovery time between workouts; • Decrease tension headaches.

Where to find a sports massage therapist?

You might find someone at your local gym or spa who provides Sports Massages as part of their daily jobs. Or some people do it part time – like me! Qualifications and past experience is well worth looking into.

To make a Sports Massage booking: Contact me (Ranelda) on 072 858 4896! Check out my current specials for July!