RoxFitness

A little Wednesday reminder to trust the (your) journey 🔥

I don't ever want to pretend that any phase of a fitness & health journey is a walk in the park. Each phase comes with it's own struggles, alongside it's awesome triumphs.

So here's just a little reality check & reminder to be patient, to keep showing up & to ultimately allow yourself to enjoy your journey & all that this lifestyle has to offer 🔥

⚡️HONEY GARLIC CHICKEN NOODLES⚡️
456 Calories | P46 C46 F7

One of my fav go to meal prep recipes to whip up 😍🤤

You can find this recipe inside the '𝗖𝗼𝗼𝗸𝗶𝗻𝗴 𝗪𝗶𝘁𝗵 𝗥𝗼𝘅𝗙𝗶𝘁𝗻𝗲𝘀𝘀' e-cookbook, along with:

✔️ 70+ recipes
✔️ Each recipe has calorie & macro breakdowns
✔️ Exact ingredients I've used, along with a step-by-step recipe
✔️ A collection of both savoury & sweet recipes
✔️ Recipes ranging from 150 calories up to 550 calories

I've created the perfect e-cookbook to keep both you & your family extremely happy. My goal is to show you that you absolutely can improve on your health & achieve your goals, whilst still enjoying delicious meals! 🫶🏼

🔗 Head to the link in my bio to grab your own copy 🤩

Client appreciation for this wonderful woman & all that she has achieved so far! 💪🏼🎉

To date she has:
• ⬇️ Dropped many, many cm's / inches off of her frame.
• been consuming better quality foods that not only supported her goals & day to day life, but also foods that helped her feel in control & that honored her satiety needs.
• swopped out the constant hiit style workouts for a structured training program where I have her building up her strength.
• made fantastic progress with her health markers.
• implemented daily tactics to work on her mindset, sleep, stress levels & more.

She chose to do thing's differently this time round, compared to what she had done in the past - she avoided the scale completely as it brought nothing positive into her life, she chose to delete all food tracking apps & has ensured not to add in 'more' activity when it comes to her training & instead has trusted me to take full control of her nutrition & training regimen, to better her health. With trust in my abilities, her consistency & commitment to bettering herself, I just know that she will continue to make great progress over these coming months 🔥

For enquiries on online coaching:
📩 Click the link in my bio to fill out an application

Friendly reminder that life will always get in the way of what you may deem to be the supposed perfect nutrition & fitness routine.

The 'slip-ups' don't really matter...but what does matter, is that choose to learn to actually move forward despite them.

So on that note, here's to a good week ahead⚡

BASIL PESTO MAYO & CHICKEN OPEN SARMIE 🤩

📌 Swipe & save for ingredient breakdown

☑️ Keeping it simple & tasty with a balance of protein, carbs, fats & fibre.

Remember that your nutrition really doesn’t have to be complicated, you just need to find the foods that you enjoy, that fit your schedule or obstacles at present & to align them with your goals. Ultimately, this will lead to sustainable dietary habits being formed & results that will last!

Need more meal inspo?
🔗 Click the link in my bio to get your hands on a copy of my Cooking With RoxFitness e-cookbook, that contains over 70 delicious, balanced recipes that you & the family can enjoy 🎉

⚠️ TW: Binge Eating Disorder

Monday mornings used to be the time of the week I hated the most.

I'd wake up with a food hangover every Monday morning, after a weekend of over consuming, binge eating & truly eating like I'd never eat again.

Sunday night's I would guilt trip myself, shame myself & call myself every name in the book. I'd then wake up Mondays feeling so defeated, asking myself "what's wrong with you?!" & truly believing I'd never break free from this behavior.
..& then I'd promise myself that today, this week, this month that everything would be different. I'd commit to myself that I would never behave that way again.

My Monday's would consist of unrealistic, unsustainable & damaging protocols. I'd "do good" until about Thursday, & when that initial surge of motivation was gone, I would go right back to that same past weekends behaviours...only to repeat this cycle for 19 years of my life.

If this resonates right now, & you feel like this is a cycle you'll never break free from, I want you to know I see you & I'm sorry that you are feeling this way, but most importantly I want you to know & to believe that the change you crave IS available to you.

You are not meant to feel this way every Monday, for the rest of your life.

I'm just over a year into recovery & I can assure you that the food, physical & mental freedom that comes from embracing the initial discomfort, is absolutely worth it 🫶🏼

Stay patient & keep going - YOU'VE GOT THIS! 🔥

I hope that this post gives you some insight on what trusting the process actually means, especially for you in your personal journey 😊

1️⃣ Be patient with 𝘆𝗼𝘂𝗿𝘀𝗲𝗹𝗳
You are unlearning & rewiring habit loops that took you years to form. So please don’t expect them to be magically fixed in one day. Allow yourself time to mentally grasp the new concept, implement it, & start to make it your new norm.

2️⃣ Be patient with 𝘆𝗼𝘂𝗿 𝗯𝗼𝗱𝘆
No process happens instantaneously. Even the quickest methods don’t yield results overnight. Your body needs time to understand what’s going on, process it, & respond to it. Everyone’s response times & outcomes will be different so you won’t know what to expect, especially if you have never done anything like this before.

3️⃣ Be patient with 𝘆𝗼𝘂𝗿 𝗰𝗼𝗮𝗰𝗵
We are people too. We need time to be able to know what your body does & responds to. Nobody is the same. We could use the same methods with everyone & they all would get different results. This is why it’s so important that you allow us to learn what YOUR body needs to be able to coach you in order to yield the desired results 🤩

progressnotperfection

✨️ 𝗖𝗢𝗢𝗞𝗜𝗡𝗚 𝗪𝗜𝗧𝗛 𝗥𝗢𝗫𝗙𝗜𝗧𝗡𝗘𝗦𝗦 ✨️

I am so excited to finally share this with you 🥳

For those that don't know, before I got into the health & fitness industry, I was actually in the food industry working as a culinary chef 👩🏽‍🍳 So this e-cookbook is a combination of my knowledge of the principles in nutrition along with my love for food & cooking.

So, get ready to tantalize your taste buds with over 70 recipes that'll make your heart sing!

With a perfect balance of savoury & sweet, these recipes are your new best friend for healthy eating.

Each recipe comes with a detailed breakdown of calories & macros, making meal planning a breeze. From light bites at 150 calories to more filling meals at 550 calories, every dish is a winner. Plus, each recipe has a step-by-step guide to make cooking a piece of cake!

So whether you are on a fat loss or muscle building journey, needing variety in your weeks, seeking extra meal prep inspiration or just wanting to eat delicious comfort food that's made healthier, then this e-cookbook is for you! 🤩

🔗 Click on the purchase link in my bio to grab your own copy ⚡️

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Progress from one of my amazing clients, whom holds a very special place in my heart because she's my cousin 🫶🏼

Nearing the end of last year she approached me, needing some guidance, so I got her onto a structured home training regimen that consisted of 3 - 4 sessions per week along with a step goal, as well as a solid nutritional plan that allowed for much flexibility 🍏🍔  She put in the work & she did the damn thing! 👏🏼🤩 

I am so proud of you T, for the constant efforts to learn & improve both mentally & physically.

Your transformation is absolutely fabulous my T, & I thank you for trusting me with your journey & your health. It's been an incredible transformation to witness, & I cannot wait to see what you will achieve on your own going forward 🔥

For enquiries on online coaching:
📩 Click the link in my bio to fill out an application or drop me a DM ⚡️

If social media, a book, your bestie, or a family member has you questioning whether or not breakfast is healthy or necessary, this one is for you!

Intermittent fasting may work for some people but it's not right for everyone. The research is not conclusive & it honestly shouldn't be recommended to the masses. And the same goes with the research on breakfast in general, it's all just sending some pretty mixed signals.

Each person's body & appetite is different, so here's what I recommend:

⚡️If you are hungry in the mornings, please follow your body's signals & eat. If you're not, it's okay to wait until you are genuinely hungry.

⚡️Whenever you enjoy your first meal, think of it as an opportunity to nourish & energize yourself. Aim for adequate calories & a good balance of macros.

⚡️In practice, many women find skipping breakfast to intensify cravings, binge eating & obsessive food thoughts. So if this sounds like you, please consider making breakfast a part of your regular routine if it's not already.

Moral of the story? Breakfast is not mandatory but it is beneficial for many. I highly encourage you to learn what your unique body prefers & honour that without judgement, or silly rules.

OMELETTE & AVOCADO TOAST 🤩

📌 Swipe & save for ingredient breakdown

Simple start to the day with a smoked ham & pepper omelette, paired with toasted rye, topped with avocado that's been combined with cottage cheese, & ofcourse some hot sauce 🤤

This breakfast follows the balanced meal method. I always consider these
principles when putting together my main meals:

🥚 Protein: egg, smoked ham & cottage cheese
🥖 Carb: toast
🥑 Fat: avocado
🌈 Fruit &/or veg: sweet peppers

Which season are you in? 🔥

To be clear, it can be a different season depending on the movement pattern or focus of a certain area of the body.

You could be in a capacity phase for deadlifting & hinging, & a building phase for squats. Or maybe you're in a maintenance phase everywhere but rehab for a given injury.

Whatever it is, let me know below!

I hope that today you will stop playing it small. I hope that you’ll be willing to let go of what’s no longer serving you, so you can create space for what’s meant for you.

I hope that you will choose to make decisions in your life based off of who you desire to become…instead of who you’ve “always been”… because where you are is not where you’re needing to remain.

You can decide in any given moment that you’re going to show up differently, for you.

Close your eyes & see the person you want to be, & ask yourself:

⚡ How would that version of you show up?
⚡ What decisions would you make?
⚡ Who would you choose to be?
& then go embody that, today 🔥

For enquiries on my online coaching services:
📩 Click the link in my bio to fill out an application form or drop me a DM

Don't make things harder than they need to be. Keep it simple, focus your energy on the right areas, & you will see results 👌🏼

Of you're struggling & could use some extra help to achieve your goals & overcome these common hurdles as mentioned above,
📩 Click the link in my bio to apply for online coaching

TACO MINCE & RICE BOWL MEAL PREP 🤩

📌 Swipe & save for ingredient breakdown

With me finalizing up the last bit of my recipe cookbook, convenience well & truly has been calling my name, so a quick little pre weekend meal prep was in order.

This is a super simple meal prep idea for those that don't want to spend too much time & effort in the kitchen 👌🏼 It tastes delicious, has good volume & honestly doesn't require much time & effort from your side.

TIPS:
• Enjoy extra toppings like avocado, cheese, salsa, pickled jalapeños, hot sauce, or even some fresh spinach or lettuce.

• Multiply all the ingredients (in the next slide) by the amount of portions you want to make to get your full ingredient list needed - I opted for 7 day's.

• I leave 2 - 3 portions in the refrigerator & the rest in the freezer - simply thaw a portion in the refrigerator the night before.

• You can make your own taco seasoning by combining chilli powder, ground cumin, dried oregano, salt, black pepper, ground paprika, garlic powder, onion powder, & chilli flakes.

• Sub the rice out for a carb source of your choice - Potatoes, tacos, wraps, etc.

Need help with your nutrition & training?⚡
📩 Click the link in my bio to apply for online coaching

This wonderful lady came onboard my coaching team with some prior training experience, a background of rapid weight loss & gaining it back, inconsistent intake, & insulin resistance.

In conjunction with her physician's recommendations, we established a plan that she's been able to enjoy & stick to that has allowed her to see tremendous physical progress & work on improving her insulin resistance 🎉

One of the most important things with this client was establishing a plan that was going to be enjoyable & sustainable for her. A plan where she could make her health a priority, but also still be able to enjoy time with her family. So creating a program where she was able to do these things, get around to her daily responsibilities, all whilst putting in the time & effort's towards her goals, was very important to her & to me.

To date she has:
• ⬇️ 9.5 kgs / 20.9 lbs
• ⬇️ 70+ cm / 27.5 in throughout
• improved her insulin resistance
• built up a lot of physical strength & improved her cardiovascular health
• been binge free since starting coaching 🫶🏼

The journey hasn't always been perfect but she has always given her best effort, which is why she is seeing the results she is! 🔥 💪🏼 🤩

For enquiries on my online coaching services:
📩 Click the link in my bio to fill out an application form or drop me a DM

The best thing you can do post-overindulgence is return to your feel good routine 🤩

As a former binge eater of 19 years, trust me when I say that skipping meals, 'detoxing', or attempting to stick to a ridiculously restrictive diet will only make you feel even more out of control with food.

So if you maybe had a bit more delicious indulgences yesterday/this past weekend, I want you to simply pick yourself up & get right back to those positive daily habits - you've got this! 💪🏼🔥

Need help with your nutrition & training?⚡
📩 Click the link in my bio to apply for online coaching or drop me a DM

This is the simple formula that I implement in order to make meal prep that allows me to,

✅️ Hit my macros quickly & easily every day
✅️ Ditch the nightly/daily stress of trying to figure out what to eat
✅️ Avoid eating the same meals every single day
✅️ Saves me money & time

📌 SAVE & SHARE this to a friend that needs it!

CREAM CHEESE & BILTONG BREAKFAST ROLL 🤩

📌 Swipe & save for ingredient breakdown

A simple but important piece of advice when it comes to your nutrition, is to make/cook your own meals at home.

Why? Because it's the one way YOU can control the ingredients & quantities of which being put into your meals - which means you are then able to ensure that you are staying on top of your efforts & goals 🫱🏻‍🫲🏼

PS. My recipe ebook will be out later this month 🎉

Need help with your nutrition & training?⚡
📩 Click the link in my bio to apply for online coaching

One action at a time, day by day.

You'll learn more about what you enjoy.
You'll find out what keeps you feeling energized & fuller.
You'll start to look forward to your walks for your mental health.
You'll feel better. You'll feel proud. You'll feel excited.

And eventually you'll start to wonder...what else can I do & what can I continue doing to feel even better?

There's a lot more low hanging fruit & small steps that you could be focusing on today, that encourage a focus on what you CAN do, rather than trying to overhaul your entire lifestyle all at once 🤞🏼

My little go to lunch platter these last couple of day's 😍🤤

📌 Swipe & save for ingredient breakdown

✅️ Protein
✅️ Carbs
✅️ Healthy fats
✅️ Fibre
✅️ Convenient, simple & tasty 😋

Need help with your nutrition & training?⚡
📩 Click the link in my bio to apply for online coaching

The first Monday of 2024 - let's do this! 🎉

Whether today is your day one, or another epic day in your current journey, just know that I am rooting my heart out for you!

I want more than anything to see you win this year!
I want everything you desire to be yours!
If you take anything from this post, please let it be that you never forget that you're more than capable of going after & achieving all your goals 🔥

Every single struggle & triumph is worth it, believe me 🤩

Need help with your health & fitness goals? Click the link in my bio to apply for online coaching⚡

This incredible lady came onboard my coaching team wanting the help & guidance to improve her nutrition habits, be able to eventually get off of some of her medication & ultimately reach a healthy weight.

She has Hypothyroidism, which I know for many can feel like fat loss is pretty impossible due to the slowing down of their metabolism. However, fat loss & weight management is absolutely possible through dietary changes, stress reduction & physical activity, which is exactly what we did 🫱🏻‍🫲🏼

In just 2 month's she has:
• ⬇️ 3.8 kgs / 8.4 lbs ⬇️ 13+ cm / 5.2+ in.
• prioritised her nutrition & created a sustainable calorie deficit which has enabled her to make the necessary moves towards achieving her goals
• she was training at home when she could
• was consistent with a daily step goal that was set in place
• followed through with accountability check-ins, even during the harder weeks

L, I couldn't be more proud of you!! 👏🏼 With the consistency & dedication that you have, I just know that you will continue making incredible progress towards your ultimate goals 🥳

Need help with your health & fitness goals in 2024? Click the link in my bio to apply for online coaching⚡

Just a friendly reminder that your progress is not measured purely by the number on the scales 🤞🏼

While I personally believe that tracking your weight is a helpful tool for measuring aspects of progress - it should not be the sole focus of determining whether or not you're progressing, nor should it change how you feel about your progress before you stepped on the scales.

If you've found yourself caught up in this lately, I highly encourage you to try shift that focus more towards non-scale victories, because simply put, the number on the scale doesn't define you, & it definitely isn't a reflection of your hard work 🫱🏻‍🫲🏼 😌

Need help with making sustainable progress towards your goals in the new year? Click the link in my bio to join my 1:1 personalised coaching

I know it can be hard, but these few shifts in the way you approach this holiday season, let alone any other day of the year, truly can set the tone for the month's & year's to come in your journey 🎉

Share this with a friend who might need a little reminder at this time of year 🖤
⁠
🔗 in bio to apply for online coaching for 2024 ⚡
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Your perspective is everything 🔥

The angle at which you choose to view things will dictate how you feel. How you feel encourages the action you take. Your actions are creating your reality.

If you think it’s gonna suck, it will. If you think it won’t work, it won’t. Your attitude is a choice. So never forget that your mindset & the way you talk to yourself matters.

So on that note, here's to a great week ahead ⚡

A delicious & filling way to start the day 🍳

Here I have sources of quality protein, healthy fats, whole grains, fibre & colour aka micronutrients - All the good stuff to keep me satisfied for the next couple of hours 🤝🏼

I have a two egg omelette filled up with bell pepper, spring onion, smoked ham, medium fat feta, & a drizzle of hot sauce, plus a bowl of creamy oats topped with frozen blueberries & some cinnamon 🤩
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Is breakfast the most important meal of the day? This used to be a common saying but we now know that it’s more complex than that;
• If you’re not hungry first thing in the morning, it’s okay to wait a while before eating.
• If you wake up hungry, then breakfast is important.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
☑ Having a balanced first meal of the day (whenever that is) sets you up to be more productive & have better energy levels throughout the day. 🙌🏼
☑ Having a high protein breakfast is also associated with increased satiety & energy levels 🔥
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Do you eat breakfast first thing in the morning, or later? Are you hungry when you wake up, like me? 😜
⠀⠀⠀⠀⠀⠀⠀⠀⠀
For enquiries on online coaching:
📩 Click the link in my bio to fill out an application

Looking good but feeling bad isn't worth it. I can assure you that there will be some proper game changes when you make the switch over to these 🤝🏼

Share this with a friend that needs to see it 🖤

Which one resonates most with you?

🔗 in bio to apply for online coaching for 2024 ⚡

 

If you're forever starting again on Monday, your approach may have one major flaw that's actually setting you up to fail: you're striving for perfection.

In theory it makes logical sense, that if you nail the plan perfectly, you'll surely get the best results. Right?

However, in reality, it's not quite that simple due to one little detail - you're human. Humans aren't perfect, & more so than not, life just happens.

Don't get me wrong, it's great to set your standards high, as long as they're realistic. Once you set perfection as the bar though, it's only a matter of time before you fall short. And every time that happens, your confidence & self-esteem take a blow.

Instead, let's change these 3 things:
• Firstly, recognise your perfectionist behaviours. Recognise when they occur, & please recognise that they aren't serving you.

• Secondly, don't aim so high. Set the bar realistically just high enough that it's a challenge but not too much of a challenge. Even if you don't nail it every time, nailing it most of the time (aka consistently) is good enough to get you results.

• Lastly, on the occasions you fall short, stop writing it off as failure & thinking you need to start over. Get back up & keep trying. It's your ability to continue showing up that determines your long-term success. 🤝🏼

For enquiries on 2024 online coaching:
📩 Click the link in my bio to fill out an application, or drop me a DM