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𝗧𝗛𝗘 𝗙𝗜𝗧𝗠𝗢𝗠 𝗣𝗬𝗥

𝗧𝗛𝗘 𝗙𝗜𝗧𝗠𝗢𝗠 𝗣𝗬𝗥𝗔𝗠𝗜𝗗 𝗢𝗙 𝗗𝗘𝗔𝗧𝗛 😈⠀
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In true Cape Town winter style, it’s pouring with rain & super windy! We are cooped up inside next to the fireplace. Before the GnTs & rusks got the better of us, I introduced #FitDad to one of my favourite workouts, this pyramid! ⠀
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The nice thing about it is that it goes really quickly. It’s also a great workout to do to measure your fitness levels. See how far you can go and return to it in a couple of weeks and see if you can go a bit further. All you need is a skipping rope & a set of dumbbells! ⠀
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My stats:⠀
▪️Total time: 1hr 12mins⠀
▪️Calories: 675⠀
▪️Total minutes of skipping: 21 ⠀
▪️Total number of reps for each exercise: 210⠀
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I challenge all of you to give it a go, but especially these people:⠀
@bjornsteinbach ⠀
@gabrielleakal ⠀
@mariasweat1000 ⠀
@paulsweat1000 ⠀
@claremcmullen ⠀
@tarrynlyall ⠀
@lollypienaar ⠀
@storm6 ⠀
@mia_mocke ⠀
@laurarfriend ⠀
@m_m_logan ⠀
@coach_cords
@giulianaiovino1
⠀
𝗜𝗙 𝗜𝗧 𝗗𝗢𝗘𝗦𝗡’𝗧 𝗖𝗛𝗔𝗟𝗟𝗘𝗡𝗚𝗘 𝗬𝗢𝗨, 𝗜𝗧’𝗦 𝗡𝗢𝗧 𝗚𝗢𝗜𝗡𝗚 𝗧𝗢 𝗖𝗛𝗔𝗡𝗚𝗘 𝗬𝗢𝗨!

Someone once asked me “what are you running away

Someone once asked me “what are you running away from with all of your running?” I felt sad that she had never experienced the “runner’s high.”⠀
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Fresh air in your lungs, freedom, endorphins, connections, nature, sweat, challenge, physical & mental strength, new places, adventure, friendships, alone time, quality time, feeling alive. 🙌⠀
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If anything, I am not running away but rather towards all of the above! 💫🤸‍♀️ @coconutactive

𝗧𝗛𝗘 𝗕𝗘𝗦𝗧 𝗖𝗛𝗢𝗖𝗢

𝗧𝗛𝗘 𝗕𝗘𝗦𝗧 𝗖𝗛𝗢𝗖𝗢𝗟𝗔𝗧𝗘 𝗖𝗔𝗞𝗘 𝗜𝗡 𝗧𝗛𝗘 𝗪𝗢𝗥𝗟𝗗! 🤭⠀
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When I post recipes this decadent, you know they are absolutely worth it! This cake will change your life. It’s easier to make than the good, old Ina Paarman box recipe, and it’s a million times more delicious! And what is the secret ingredient? A cup of coffee! Yet again, coffee saves the day! ☕️⠀
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This was Sav’s birthday cake. He made it with a little bit of help from me. The icing is melted bar one and the berries are completely his creation! ❤️⠀
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𝗜𝗡𝗚𝗥𝗘𝗗𝗜𝗘𝗡𝗧𝗦⠀
▪️1 3/4 cups all purpose flour⠀
▪️2 cups white sugar⠀
▪️3/4 cup unsweetened cocoa powder⠀
▪️1 1/2 tsp bicarbonate of soda⠀
▪️3/4 teaspoon salt⠀
▪️2 large eggs⠀
▪️1 cup buttermilk or plain yoghurt⠀
▪️1/2 cup butter melted⠀
▪️1 tbsp vanilla extract⠀
▪️1 cup hot coffee or 2 tsp instant coffee in 1 cup boiling water⠀
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𝗠𝗘𝗧𝗛𝗢𝗗⠀
1. Preheat oven to 180 degrees C. ⠀
2. Grease and flour two 9-inch baking pans (or line with parchment paper circles) and set aside.⠀
3. In the large bowl of a standing mixer, stir together flour, sugar, cocoa, bicarbonate of soda, and salt. ⠀
4. Add eggs, buttermilk, melted butter and vanilla extract and beat until smooth (about 3 minutes). ⠀
5. Remove bowl from mixer and stir in hot coffee with a rubber spatula. Batter will be very runny.⠀
6. Pour batter evenly between the two pans and bake on middle rack of oven for about 35 minutes, until toothpick inserted in centre comes out clean with just a few moist crumbs attached.⠀
7. Allow to cool 15 minutes in pans, then tip onto a wire cooling rack.⠀
8. Make sure they are completely cooled before icing.

𝟰𝟱 𝗠𝗜𝗡𝗨𝗧𝗘 𝗙𝗨𝗟𝗟

𝟰𝟱 𝗠𝗜𝗡𝗨𝗧𝗘 𝗙𝗨𝗟𝗟 𝗕𝗢𝗗𝗬 𝗛𝗜𝗜𝗧 👊⠀
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We are away for the week taking some time out as a family. As per any normal holiday, eating habits become slack, but we always try to keep moving! 🏃🏼‍♀️ I packed my skipping rope & dumbbells & put #FitDad through this workout yesterday. ⠀
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Remember, sometimes the simplest exercises are the most effective. When exercises get too complicated, people often compromise their form or lose interest.⠀
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𝗛𝗢𝗪 𝗜𝗧 𝗪𝗢𝗥𝗞𝗦:⠀
➡️Do each exercise for 50 secs/rest for 10 secs⠀
➡️4 rounds⠀
➡️1 minute rest between rounds⠀
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𝗘𝗫𝗘𝗥𝗖𝗜𝗦𝗘𝗦:⠀
1. Squat press (dumbbells on shoulders)⠀
2. Skipping⠀
3. Pushups⠀
4. Bicep curl & press⠀
5. Stair runs (we have a nice steep staircase here!)⠀
6. Walking lunges (dumbbells)⠀
7. Step ups (find a high surface, alternate legs)⠀
8. Tricep dips⠀
9. Plank to pushups ⠀
10. Sit-ups

𝙔𝙤𝙪𝙣𝙜 𝘽𝙖𝙡𝙚𝙜𝙖 𝙡

𝙔𝙤𝙪𝙣𝙜 𝘽𝙖𝙡𝙚𝙜𝙖 𝙡𝙤𝙫𝙚! 💙⠀
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@balegaza @balega_international ⠀
#balegabestsocksever #balegasocks #balegaimpi2020 #balegaimpi #balegalove

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