Tips


Happy rusk recipe
13 Dec 2017

Happy rusk recipe

HEALTHY SUGAR-FREE, GLUTEN FREE, LOW CARB RUSKS PERFECT WITH EARLY MORNING COFFEES OR TEATIME NGREDIENTS 1 Cup of Almond Flour 1 Cup of Desiccated Coconut 1 Cup of Ground Flax Seeds 2 Tablespoons of Chia Seeds 1/4 Cup of Pumpkin Seeds 1/4 Cup of Sunflower Seeds 2 Tablespoons of Poppy Seeds 1 Cup of Buttermilk 125g of Butter (Melted) 1/4 Cup of Goji Berries 1/4 Cup...

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Your first ULTRA?
29 Nov 2017

Your first ULTRA?

Running your first Ultra?? Last year I crossed the finish line of the Ultra Trail Cape Town, elated to have reached my goal and as the first woman across the line. Below you will find some guidelines that could help you to reach your goal of finishing your first ultra trail! Go to bed early on Thursday night (Two nights before race day is your most...

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What are the benefits of coaching?
07 Jun 2017

What are the benefits of coaching?

What are the benefits of signing up for coaching? We can help you set better goals. One of the most prized skills of a coach is the ability to ask powerful questions–those that focus on what’s important, and why. We can provide perspective. Myopia is the inability to see any perspective but the one you have. We can help you to see other valid perspectives. We want your...

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Top 10 tips to Two Oceans Trail
16 Feb 2017

Top 10 tips to Two Oceans Trail

Don’t worry too much about pace per km or those details. There’s a bit of creativity involved out on the trails and with that comes a very relaxed nature and you really have to go with the flow, although you will still be running hard. Strong ankles, a strong pivot point, a strong core and strong hips are vital to navigate the trail obstacles and to avoid injury,...

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Buckwheat banana blueberry buttanutt pancakes
11 Jun 2016

Buckwheat banana blueberry buttanutt pancakes

Ingredients: 120g buckwheat flour 1⁄2 tsp salt 250ml oat/rice/almond milk 1⁄3 of ripe banana 4 tsp honey 1 tsp baking powder 1 1⁄2 tsp tahini/peanut butter/almond butter Coconut oil for frying Method: Put all the ingredients into a blender or food processor and blend until everything is smooth. Cover the base of a non-stick frying pan with a dash of oil. It’s just so that your pancake won’t...

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Peru of Adventures
09 Jun 2016

Peru of Adventures

Why do we travel? Eleanor Roosevelt sums it up rather well: “The purpose of life is to live it, to taste experience to the utmost, to reach out eagerly and without fear for newer and richer experience.” Travel pushes us into a spell of seemingly uncomfortable situations such as meeting new people with completely different lifestyles and cultures or navigating our way around a mountain...

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Greyton – One of God’s gifts to mankind
12 Apr 2016

Greyton – One of God’s gifts to mankind

This past weekend, Christiaan & I went on yet another weekend getaway. This time to a quaint little town of Greyton, less than 2 hours drive from Cape Town. It is one of the most beautiful villages, situated in the majestic Riviersonderend Mountain range, off the N2 in the Overberg. We joined the crew of the Greyton Classic Mountain bike and Trail Event to explore some possibilities...

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Thursday Tip
26 Mar 2015

Thursday Tip

Strive for very small, daily gains to reach your long term goals. Training consistently is the key to fitness. But to be consistent, you also need regular recovery sessions.  


HOW STRENGTH TRAINING CAN IMPROVE YOUR TRAIL RUNNING
13 Feb 2015

HOW STRENGTH TRAINING CAN IMPROVE YOUR TRAIL RUNNING

I started my bi-weekly gym sessions with Ronel Natrass at Runstrong about 5 months ago to see how focused strength training could help improve my overall performance on the trails. Since then, I have noted a significant improvement in particularly my climbing skills and overall fatigue levels. As you might have come to realize, the sport of trail running requires considerable strength as well as...

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