Protein muffins


Even though I’ve stopped eating whey protein, I made these muffins for my mom. I had a little nibbles and boy are they delicious! 


3 eggs

2 1/2 scoops chocolate why protein

1/2 cup oats

1/4 cup coconut flour

1/2 tsp bicarbonate soda

1 1/2 ripe bananas 


1. Blend the eggs and bananas together

2. Add the dry ingredients and mix together

3. Place batter into a muffin tin and bake at 180•c for 15-20 minutes until fully cooked 

Monday madness

I woke up this morning with sore shoulders from last weeks assault and tired legs from Suicide Saturday but walked into the box with the intent to crush the WOD. And I did! I am amazed at home much stronger I have gotten over the last two months!! It has translated into all aspects of my training. Today I felt particularly good as I was able to string together a bunch of chest to bar pull ups! 

It just goes to show how important it is to slowly progress and just keep at it!

Today’s workout was great!


4-3-2-1 back squats @ 80% of max (65%) 

1-2-3-4 parter band run

WOD: 12 min AMRAP (1 min per exercise – 3 rounds

1. Calorie row

2. Bradford press (30/20kg)

3. Chest to bar pull ups

4. Hand release push ups

–> 176 reps

Whey too much! 

Two weeks ago I decided I needed to take a whey protein supplement to get some gains. So I bought a tub, fully aware of the fact that it didn’t sit well with me previously. But I figured my body has changed and will now respond well to it.

Boy was I wrong! After two weeks I have put on about 3kgs of bloat and my stomach is super unhappy. The whey protein I bought had tolerate in it which is meant to help for people who are lactose intolerant (such as me). Nope, it didn’t! 

I kept looking at myself in the mirror and wondering where all my muscles had gone. Instead of leaning out, I started looking puffy and like I had a layer of fat covering everything. This was despite the fact that I was training twice a day and eating a clean diet. Unfortunately that diet consisted of the whey which was a major problem!

So, I thought I would test this theory and went off of the whey two days ago. It made a remarkable difference! I recon I lost 1kg over night and my muscles reappeared! My stomach is starting to settle back to normal and I’m feeling a lot less bloated. 


left: 1 day before stopping whey. right: 1 day after stoppig whey
Just goes to show how much rubbish they put into supplements and how certain bodies just cannot tolerate it. 

So, I am now back onto whole foods to get my protein requirements… A lot of eggs and chicken! Which is perfect for me. 

Has anyone else had similar experiences when taking a supplement?

More then just a coach 

Many people who start Crossfit fall in love with it and immediately want to do their level 1 course. They then think that this is enough to go straight into training a group of people in this amazing sport. Wrong! 

I did my personal training certificate in 2012, did my CF-level 1 course in October last year and am currently in my last year of a  human kinetics and ergonomics degree. I have worked as a personal trainer and netball coach, yet I still do not feel like I am the best Crossfit coach or know everything you need to know to be a great coach. However, I am learning and teaching myself continuously. 

The problem comes in when people think they have trained themselves for years in a regular gym… Transitioned to Crossfit, did their level 1 course and now suddenly they are qualified to coach? 

I have been shadowing the owner of the box I’m at in Durban and he is amazing! The way he explains exercises and corrects form is impeccable! Of course this is after years of experience, learning from others, continuing education and an undying passion for Crossfit. 

In my opinion, a good coach needs to have enthusiasm and a really good eye for spotting incorrect form as well as knowing how to deal with individual personalities. There is so much more to coaching Crossfit then simply saying “do a squat”. It takes confidence, patience and humility to get to a level of coaching that inspires, pushes and motivates members to be better then they were yesterday. 

Every time I walk into that box I want to impress the coaches because I know how much they are putting into teaching us and getting us to be better. This makes me push so much harder and gives me more to work for. 

So, if you’re thinking of being a Crossfit coach, really consider everything it means to be one. Members are trusting you with their bodies… Trusting that you will tell them what’s right and what’s wrong, when to push, when to scale and when to RX. You are their role model and you need to know about the human body, the way it works, which muscle does what movement, and how to execute movements safely and efficiently. You also need to know how to communicate all of this to your members in a way they can understand and translate into their own movements. 
I try to do as much as I can to be the best coach i am able to be by continuously readings,YouTubing and doing the movements myself. Watching other experienced coaches has really helped me a lot and I am very excited for what the future has in store! 

WOD: 11/01/16

I woke up this morning with very sore hamstrings and super tender biceps and lats! My upper body strength is definitely my week point but it is improving rapidly and I’m super excited about it! 

Strength: 8-5-5-3-3 deadlifts for accumulative weight

–> 70-85-90-100-100= 2036kg


Min 1-7 AMRAP 6 strict pull ups, 6 strict press (50/30kg)

Min 7-14 AMRAP 12 kipping pull ups, 12 push press

–> 176 reps

I then proceeded to do a HIIT class at 12:30 which further destroyed my arms but as always, pushed me to my limit. I get more scared for HIIT then I do Crossfit 😂

1. 8 min EMOM (45/15)

Odd: assault bike cals

Even: explosive push ups (50/20kg plate)

–> 96 reps

2. 8 min AMRAP

1 no handle sled push (10 reps) 

1 leg less rope climb (10 reps)

10 cal row

–> 130 reps

Recipe: Protein mug muffin 

This is one of my favorite snacks to make as it is low in calories, high in protein and fills you up! I usually have one as a pre workout and sometimes as an afternoon snack!


1/2 scoop chocolate whey

1 tbsp coconut flour

1 egg 

Method: mix all the ingredients in a mug and microwave for 1 minute and viola! A healthy muffin! 😋 I then top it with butter and honey or some yogurt.

As a pre workout snack I substitute coconut flour for oats to get some more carbs. You can also make them savory:


2 tbsp oats

1 egg

Sprinkle of salt or other seasoning

Optional: cheese/ feta

Method: mix ingredients and microwave for 1 minute.

Delicious and nutritious! 

The need for REST

You either love or hate rest days, and I will be honest I hate them! I’m terrible at resting because I love pushing myself every single day… But the truth is that rest is an essential part of your training routine.

Last week I did 10 workouts in 6 days which is a bit more than the ‘normal’ person and I definitely do not reccommend it unless you have built yourself up to that amount of volume. I try to have at least 1 complete rest day a week where I do no physical activity so my muscles can recover. If I’m feeling tired and fatigued during the week I will make it an active recovery day which means doing light or moderate exercise that is different from your regular training. For me this is usually a TRX or body weight workout at a moderate intensity. 

During strength training your muscle fibers year and in order to rebuild them so that they become stronger and bigger, rest is needed. When you rest, it is essential to eat right, hydrate and get a good amount of sleep. This allows you to go back to training feeling stronger and more efficient.


how i feel about rest days
I took a rest day yesterday and woke up today feeling fantastic and ended up destroying the WOD! My body felt strong and I didn’t fatigue as quickly as I did on saturday after a full week of hard training. 

So fellow athletes, don’t be a hero… Program at least one rest day into your routine. It is completely dependent on how your body responds to training as well as the volume and type of training you’re doing. Play around with it to find the optimal ratio of rest to work. 

Be one with the assault bike!

I have been on holiday in Durban for the last month and a half and have been going to Crossfit Kaiyay which is an amazing box with great programming and wonderful coaches and members. They have one machine that we don’t have: the assault bike. Man oh man is this thing a cardio nightmare! I have never felt so out of breath as I do when jumping on it during a WOD.

I have been doing HIIT classes in the afternoon after Crossfit in the morning and they ALWAYS consist of the assault bike in some form! Yesterday we did a wonderfully painful TABATA of:

1. Assault bike

2. Ball slams

3. Elevated ring rows

4. Eccentric farmers walk shuttles

This bike has definitely taken my fitness to the next level and it has translated into my WODs. I feel much more efficient and fatigue resistant when it comes to weight lifting. In fact, I have gotten much stronger in the last month than I have throughout this whole year! My cleans have increased in weight, my speed when lifting has increased, my gymnastics have become better and my mental capacity has gone beyond what I thought it could.

It really amazes me how the benefits of Crossfit are never ending and that you are constantly progressing and getting better. There is ALWAYS something new to learn or make better. 

For the love of pizza

Pizza is definitely my favorite food, but we all know how calorie laden and unhealthy the usual pizza is. So when I crave pizza I make myself delicious wrap pizzas using whole grain wraps as the base. Yesterday I made one as a post workout meal and it was amazing! Perfect balance of carbs and protein to fuel the muscles! 

1. Cook the wrap in the oven until browned slightly and hard.

2. I make my own tomatoe base using whole tomatoes chopped up and onions cooked in the microwave or on the stove withbalsamic vinegar. 

3. Add toppings of choice. My favorite is bacon, chicken, avo, mozzarella, feta, mushrooms and spinach

4. Put back into the oven for about 10 minutes until toppings are cooked and the cheese is deliciously melted.

WOD: 7/01/16

Yesterday got a bit hectic and I forgot to post my workouts. I ended up doing Crossfit in the morning which was super tough! I struggle with thrusters as my shoulders fatigue quite quickly! I then went to HIIT class in the afternoon which was an absolute killer! But I feel like the assault bike and I have become one 😋


this was me one year ago when i first started crossfit
Am: strength- 2 rounds for reps: (40secs on 20 secs rest)

1 min left KB swing (24/16)

1 min right KB swing 

1 min American KB swing 

–> 137 reps


7 deadlifts (50/30)

7 thrusters (50/30)

7 ring K2E

–> 8:40

Pm: HIIT 3 rounds for reps

1 min row (cals)

1 min bench hops

1 min assault bike (cals)

1 min HRPU

1 min no handle sled push

1 min rest

–> 332 reps