EL's Personal Training Studio

30/05/2024

Yes man … GO Cape Town Go DA . Go MayorGordonBrown

12/10/2022

🍠Weet-Bix sweet potato nuggets for fuzzy toddlers🍠

These Weet-Bix sweet potato nuggets require just four ingredients - and because they're bite-sized, they're perfect for little hands!

💟Directions💟

1️⃣Preheat oven to 180°C. Line an oven tray with baking paper

2️⃣Finely crush 2 Weet-Bix into a shallow bowl. Stir through half the parmesan (if using) and set aside

3️⃣Place sweet potato flesh into a separate bowl and use a fork to mash well. Discard skin (or reserve for another use)

4️⃣Finely crush remaining 2 Weet-Bix into the bowl with the sweet potato. Add remaining parmesan and stir well.

5️⃣Divide sweet potato mixture into 1 tbsp portions (approx. 12-14), and form into balls. Dredge in the Weet-Bix and parmesan mixture, flatten slightly to form into ‘nugget’ shapes, and place on prepared tray. Spray lightly with cooking oil

6️⃣Bake 20 minutes until crisp and golden. Serve with dipping sauce and cucumber sticks

💟Notes💟

👉🏼For a dairy-free or vegan nugget, omit the parmesan or replace it with a non-dairy alternative

06/08/2022

GET RID OF CELLULITE WITH THIS HOME WORKOUT!

Cellulite sucks. There is not easy way to say it! Although most cases are due to genetics, what we eat and how we move our bodies can also play a huge role in cellulite reduction

Here are effective exercises that are great for getting rid of cellulite at home naturally

THE CELLULITE WORKOUT

Complete each move for 15 repetitions and 3 sets total

🏋🏼‍♀️PLANK TO SQUAT

Get down onto all fours in a high plank position. Jump your feet to meet your hands and squat down, hands clasping in front of your chest. Immediately, jump your feet back into the starting high plank position and repeat

🏋🏼‍♀️LEG LIFT CURLS

Get onto a fours and extend your right leg straight outward. Lower your toes to the floor, lift back up, pause, and then bend your knee so that your foot goes towards your buttocks (like in a Donkey Kick). Straight your leg back out and lower back to the ground. Repeat and switch legs

🏋🏼‍♀️IN & OUT SQUATS

Get into a narrow squat position with both feet and legs touching. As you come up from the squat, jump into a wide or sumo squat stance. As you come up from this squat, jump your feet back into a narrow squat. Repeat going inward and outward

🏋🏼‍♀️CURTSY LUNGE SIDE KICK

Stand straight up with hands on your hips or clasped in front of your chest. As you lunge to the side with your right leg, slide your left leg behind you. Come up from the lunge and kick outward with that left leg. Repeat and switch sides

🏋🏼‍♀️SIDE LUNGE LEG LIFTS

Stand straight up with hands on your hips or clasped in front of your chest. Lunge your body to the right side by bending your right leg and keeping the left leg straight. Come back upward and kick your right leg up and out to the side. Repeat and switch legs

🚻Contact me for rates & availability

👉🏼Free advice
👉🏼Specialized Pre/Post Natal Training Programs
👉🏼Breastfeeding Friendly Meal Plans

⚠️Book your FREE Trial Session Today

02/08/2022

Working in the fitness industry, I’ve always been aware that the general offering for pre and postnatal women isn’t great, however it wasn’t until I was pregnant myself that I realised just how poor it really is. According to REPs, only 5.5% of PTs hold a pre or postnatal qualification, so if you find a qualified PT in your gym you’re lucky. If you find one who has updated that qualification in the last five years you’re even luckier! I found that everyone errs massively on the side of caution, mainly through fear of giving the wrong advice, which is ultimately borne from a lack of training

Thus I’m here to help all those expecting & newly moms get back on track 😉

I’m a Qualified Personal Trainer specializing in Pre / Post Natal training

🚻Contact me for rates & availability

⚠️Book your FREE Trial Session Today

30/05/2022

Life right now has been pretty hectic (and enjoyably so!) with having a new baby so time management has often become a struggle for me. There are honestly days where the time has passed so quickly that I realized I had actually forgotten to eat! Terrible I know, but I’ve been adjusting to being a mom of 2 and just don’t have the time I used to have to make myself breakfast every morning which is why having something like these oatmeal bars on hand that I can just grab makes a world of difference for me!

🫐Blueberry Oatmeal Breakfast Bars🫐
🍽Serving : 16 Servings

💟INGREDIENTS💟

🫐1 cup rolled oats
🫐1 cup oat flour
🫐2 tbsp brown sugar
🫐1/2 tsp baking soda
🫐1/2 tsp cinnamon
🫐1/4 tsp salt
🫐3 eggs
🫐1/2 cup almond milk
🫐1/4 cup coconut oil
🫐1/3 cup honey
🫐1 1/2 tsp vanilla
🫐1 cup blueberries

💟INSTRUCTIONS💟

1️⃣Preheat oven to 200 C
In a large bowl, whisk together oats, oat flour, brown sugar, baking soda, cinnamon and salt. Set aside l

2️⃣In a separate bowl, whisk together eggs, almond milk, coconut oil, honey and vanilla stirring until well-combined.
Pour the wet ingredients in with the dry ingredients, mixing until just combined then fold in the blueberries

3️⃣Pour blueberry mixture into a prepared 8×8-inch baking dish and bake in the oven for 35 to 40 minutes, or until a toothpick inserted in the center comes out clean

4️⃣Let the pan sit for 5 minutes then remove from pan and let cool completely on a wire rack. Slice into 16 square bars (or 9 larger bars) and enjoy!

17/05/2022

Expecting a baby? Everyone’s world suddenly gets turned upside down when a new baby arrives. This also includes your best furry friend! We tend to not think much of them when baby arrives as we are so focused on getting used to the newest addition ourselves or getting big brother or sister adjusted. However, they will need some time and ways to cope with the big change as well as a crying baby, new smells, and a new routine can make pets very uneasy

The best thing that you can do for your furry friend is to help them to adjust before ever bringing baby home!

Here are my tips on introducing your dog or cat to a new baby:

🐶 Start training. Make sure obedience is instilled before the baby is born. This means all the basic commands such as sit, stay, leave it, potty, etc. Having a trained pet will not only make things less hectic for you, it will also ensure that your dog will listen and be in control

🐶 Use a baby doll. This might sound a bit silly, but it is a great visual way to help get your pet used to a new baby. Swaddle a baby doll in a blanket and carry it around the house for a bit, allowing your pet to see you and what you are doing. You may also begin practicing walking your dog with a stroller in hand so things will go smoothly when you have your actual baby seated

🐶 Desensitize your pet to the new sounds and smells. Your pet might get a bit excited and curious once he hears a baby cry for the very first time. Pets are very focused in on their keen sense of smell and their hearing so it is important to not skip this step! You can simply go to YouTube or download an app to play baby cries and sounds. That way, the real thing won’t sound so alarming! As far as smells go, you can dab a bit of baby powder or oil onto your skin so that the pet will adjust to new smells. After baby is born in the hospital, have a relative take the blanket home before you arrive so the pet can adjust to the new smell of the actual baby

13/05/2022

12/05/2022

I remember before my daughter was born, I would make it a priority to wake up at 5:00am before work and drive to the gym. After she was born, this just wasn’t feasible anymore because. Let’s face it-while you totally can take a newborn to the gym, it is frankly pretty tough to do

Mamas, you have got to get creative and invest a little! If there is a will, I promise you that there will be a way

🏋🏼‍♀️Workout together. You might be laughing at me or rolling your eyes-or both-but I am SERIOUS. If you baby won’t nap and you cannot find the time to get your workouts done, place your baby in a stroller or wear them while you do some squats or go for a walk. I usually stroll my daughter while wearing my son if I have them both with me. Your kiddos can either be an excuse or a help

🏋🏼‍♀️Build your own gym. No, you do not have to spend hundreds of dollars to create a gym at home, but you should invest in a few notable pieces of equipment such as a dumbbell or two. Having your own gym equipment helps you to stay motivated and it is such a huge convenience for the busy mom

🏋🏼‍♀️Choose HIIT style workouts. HIIT workouts are my favorite because they are fast, effective, and normally do not take long to do!

🏋🏼‍♀️Workout when baby naps. Some of you are probably saying in your head, “Well my baby never naps” or “does not nap for long.” In that case, go to tip #1 and include them or have your partner watch them for a bit. For the rest of us who has napping babies, utilize that time wisely. I get that there are ten thousand chores to be done, but you have got to do something for yourself in order to keep yourself sane and happy. The chores can wait-your health cannot. Go get a quick 15 minute workout in and then unload the dishwasher. Or workout in between rounds of laundry.

🏋🏼‍♀️Make it a priority. When it all comes down to it, you either want to get fit or you don’t. Do not feel selfish about making your health a priority. You need to set a good healthy example for your family and to let working out be your stress relief. Happy mama equals a happier family and trust me, I am sure your family wants you around for as long as possible-SO TAKE CARE OF YOU!

10/05/2022

How many of you ladies have children who suffer from eczema?

So how exactly do you improve your baby’s skin during these harsh winter months? Here are my top tips!

🫖 Use a humidifier. Your heating system will suck the moisture out of your baby’s skin so uing a humidifier will help to put some of that moisture back into the house, and into your baby’s skin

⛄️ Protect against the cold. When you leave your house, the best thing that you can do is to layer your baby up to protect from the harsh elements of winter. A hat and possibly a scarf is very helpful for bundling, but be careful not to overlayer. Also using a carseat or stroller canopy can work wonders for protecting your baby from the cold wind

🛁 Keep baths warm. During the winter, you may think that the water is best kept as warm as possible, but the hotter it gets, the more baby’s skin will dry out. Choose lukewarm water instead of hot to save baby’s skin and further prevent eczema

🧴Treat your baby with which moisturize with a natural vegetable oil base rather than a petroleum derived moisturize base, as these have no nutritional value for the skin. Pure Beginnings uses natural oils like almond, avocado, Marula and olive, as they contain many NMF’s that supplement and nourish the skin and improve moisturisation

Read the ingredient list on the products you buy for your baby, and avoid anything that contains any of the following ingredients: parabens, petrochemicals, propylene glycol, harsh foaming agents such as sodium lauryl sulphate, silicone, phthalates, triclosan, methylisothiazolinone (MI), EDTA, DEA, TEA or PEGs. If this baffles your mind too much, simply choose certified organic products like Pure Beginnings, as they are guaranteed not to contain any of the nasty ingredients listed above

So if you are a first time mom-or even a veteran mom- who’s looking for the safest and most trustworthy product for her baby, you have found it!

What do you do in the wintertime for your baby’s skin? I would love to hear your tips and suggestions!

02/05/2022

Eid Mubarak to all our Friends from the Voget Family ❤️

29/04/2022

I remember the day our 3 year old daughter was born as if it were yesterday. She was our very first baby and everything seemed so very easy. Then our son was born 3 years later and suddenly everything changed. Simple tasks such as quick grocery trips and getting the kids ready in the morning became so much harder than before. One thing I also noticed, though it is a no-brainer, is that our lives got more expensive

Here are my tips to budgeting a second baby into the family and making it less expensive than it has to be.

👉🏼Use hand me downs. When I became pregnant with my second baby, I lucked out because I had kept everything from my first child. I had saved her toys, clothes, blankets, stroller, tub-you name it! Therefore, I did not need much for baby #2 If your second baby is the same gender as the first, you will need even less! If you did not save everything from your first baby and still want to save, another great idea would be to head to your local thrift store, Facebook market place or consignment shop

👉🏼Make your own baby food. I was so amazed at how much we saved because I was able to create high quality baby food for less than $25 a month. I used my and got to work with choosing the best ingredients such as sweet potatoes, blackberries, avocados, and flax seeds. I would spend one day a month cooking and creating the food in bulk to freeze for the month. I invested in ice cube trays and mini tupper ware containers to pour the baby food puree in to control servings. When my daughter was ready to eat, I would simply defrost and serve! Most people think that making your own baby food is so hard, but it isn’t!

👉🏼Cloth Diapers: It’s no secret that babies go through a lot of diapers – anywhere from 6 to 12 per day. At roughly $0.25 apiece, the expense can really add up

are definitely my top 3 brands & have never disappointed me before. Cloth holds up to your wiggly one’s adventures—locking away wetness (even overnight) and keeping tender skin dry. This means less diaper rashes, less leaking, and more sleep for both you AND your baby!