Anita Desmet - Certified Trainer, Fitness Instructor & Nutrition Coach

18/12/2025

15/12/2025

🎄 Healthy Hors d’Oeuvres That Won’t Derail Your Fitness Goals 💪✨

Christmas parties don’t have to mean food coma + regret. With a few smart choices, you can enjoy the festive spread and stay aligned with your health and fitness goals.

✨ Healthy (but still delicious) Christmas Party Bites ✨
🥒 Veggie sticks & dips – Think cucumber, capsicum, carrot & celery with hummus, tzatziki or Greek yoghurt dip
🍢 Caprese skewers – Cherry tomatoes, bocconcini & fresh basil (drizzle lightly with olive oil)
🥓 Prosciutto-wrapped melon or asparagus – Sweet, salty and satisfying
🍤 Prawn cups – Lean protein + fresh lemon = win
🥚 Devilled eggs – High protein, low carb and very filling
🥑 Avocado & smoked salmon on cucumber rounds – Healthy fats + omega-3s
🍗 Mini chicken or turkey skewers – Protein first always helps balance blood sugar

✨ Smart Party Tips to Stay on Track ✨
✔️ Protein first – It keeps you fuller and reduces overeating later
✔️ Fill half your plate with veggies before adding anything else
✔️ Mindless nibbling adds up – sit down, enjoy, be present
✔️ Choose quality over quantity – you don’t need to try everything
✔️ Hydrate between drinks – thirst often feels like hunger
✔️ One plate rule – enjoy it, then move on to socialising

✨ Remember ✨
Staying on track doesn’t mean missing out — it means making intentional choices. Enjoy the party, enjoy the food, and trust that consistency beats perfection every time.
🎄 Balance. Enjoyment. Sustainability. 🎄

14/12/2025

✨ Lower Back Tightness? Let’s Loosen Things Up! ✨

A tight lower back is incredibly common—especially if you sit a lot, train hard, or feel stressed. The good news? With the right stretches and habits, you can reduce tension, move better, and prevent it from coming back 💪

🔍 What Causes Lower Back Tightness?

Prolonged sitting or poor posture

Tight hips, glutes & hamstrings

Weak or inactive core muscles

Overtraining or lack of recovery

Stress & shallow breathing (yes—stress shows up in the body!)

Often, the lower back is overworking to compensate for tight or weak surrounding muscles.

🧘‍♀️ Best Stretches to Relieve Lower Back Tightness

1. Child’s Pose
Gently decompresses the spine and relaxes the nervous system
👉 Knees down, hips to heels, reach arms long and breathe deeply

2. Knees to Chest
Relieves compression in the lower back
👉 Lie on your back, hug both knees in, rock gently side to side

3. Supine Spinal Twist
Releases spinal tension and improves mobility
👉 On your back, drop one bent knee across the body, switch sides

4. Cat–Cow
Improves spinal mobility and circulation
👉 Move slowly with your breath—inhale to arch, exhale to round

5. Hip Flexor Stretch
Tight hips = stressed lower back
👉 Half-kneeling position, gently push hips forward while squeezing glutes

6. Figure 4 / Glute Stretch
Loosens glutes and piriformis muscles
👉 Lying on your back, ankle over knee, pull legs in gently

⏱️ Hold each stretch for 30–60 seconds, breathing slowly and deeply.

🛡️ Prevent Lower Back Tightness

Activate your core & glutes regularly

Warm up before training, stretch after

Break up long periods of sitting (stand, walk, stretch!)

Focus on posture—ribs stacked over hips

Prioritise recovery: sleep, hydration, gentle movement

💡 Pro Tips

✨ If it feels “tight,” it may actually be weak or overworked
✨ Stretching + strengthening = long-term relief
✨ Breathe into your belly—your nervous system matters too

Your lower back doesn’t want to do all the work alone—support it with smart movement and mindful recovery 🙌

10/12/2025

Custom Gift Vouchers available for Chrissy OR any occasion ! 🥰💪😋🫶🍌 DM me, cheers A xx

09/12/2025

Order your balls before Chrissy! 🥰

08/12/2025

🌟 ELECTROLYTES — YOUR FITNESS GAME CHANGER! 🌟

If you’re training, sweating, living an active life or just want to feel energised… electrolytes are ESSENTIAL 🙌

💧 What are electrolytes?
They’re minerals (like sodium, potassium, magnesium & calcium) that keep your cells hydrated, help your muscles contract properly and support energy, brain function, heart rhythm and recovery.

When you sweat, you don’t just lose water… you lose electrolytes too. If you don’t replace them, your body tells you:

⚡ Fatigue
⚡ Headaches
⚡ Muscle cramps
⚡ Dizziness
⚡ Reduced performance
⚡ Brain fog

👉 Electrolytes = hydration + performance + recovery.

🧂 Why we need them:

✔ Maintain fluid balance
✔ Prevent dehydration
✔ Support muscle function & prevent cramping
✔ Aid nerve function & cognitive focus
✔ Perform better during workouts
✔ Recover faster afterwards

Electrolytes aren’t just for athletes — they’re for anyone sweating, training, being outdoors, in hot weather or feeling low-energy.

🍃 Natural / chemical-free electrolyte options:

💚 Coconut water — nature’s sports drink!
💚 Himalayan/Celtic sea salt — add a pinch to water
💚 Bananas — potassium powerhouse
💚 Watermelon — hydration + minerals
💚 Citrus fruits — lemon, lime, oranges
💚 Avocado — potassium & magnesium
💚 Bone broth — sodium + minerals, especially in winter
💚 Chia seeds — soak overnight with water
💚 Spinach & leafy greens

✨ DIY Electrolyte Drink:

Water

Pinch of sea salt

Squeeze of lemon or lime

Spoon of honey or maple
Shake & sip!
No artificial colours, flavours or chemicals. 🙌

🏃‍♀️ Tips & Tricks:

✔ Hydrate before, during and after exercise
✔ Increase electrolytes on hot days or heavy sweat sessions
✔ Sip rather than chug to absorb better
✔ Combine with carbohydrates if training intensely for energy
✔ Alcohol & caffeine? ➜ hydrate & replace those minerals!
✔ Cramps at night? 🦵 Try magnesium before bed

🔥 Bottom line:
Electrolytes are a MUST for staying hydrated, energised and performing at your best — inside the gym and in everyday life. Keep your cells happy and your body will thank you 💧💪✨

07/12/2025

💧 HYDRATION HACKS FOR HEALTH & FITNESS 💧
Staying hydrated is one of the simplest yet most powerful things you can do to support your energy, metabolism, mood and workout goals. But… life gets busy, we get distracted, and before we know it we’re running on coffee, iced lattes and wine 🙃

Here are simple, realistic tips to get more water into you and stay hydrated every day 👇

💦 WHY HYDRATION MATTERS

When you’re hydrated you will:
✨ have more energy
✨ perform better in your workouts
✨ recover faster
✨ think clearer
✨ support digestion & metabolism
✨ reduce headaches, fatigue & cravings

Your muscles are around 75% water — they literally need water to fire and function!

🥤 SIMPLE TIPS & TRICKS TO DRINK MORE WATER

✔️ Start your day with a glass
Before coffee, before anything… water first. It wakes up your organs and brain.

✔️ Carry a water bottle everywhere
Make it easy. The bottle you actually like using gets used the most!

✔️ Infuse your water for flavour
Try:
🍓 berries
🍋 lemon or lime
🥒 cucumber & mint
🍉 watermelon

✔️ Hydration challenge
✨ Aim to finish a bottle by lunchtime
✨ Refill and finish again before dinner.

✔️ Eat hydrating foods
Water comes from food too!
Add more:
🍉 watermelon
🍇 grapes
🥬 leafy greens
🥒 cucumber
🍊 oranges
🍅 tomatoes

✔️ Sparkling water counts too
If bubbles make it fun — go for it!

☕🍷 WATCH THE DEHYDRATORS

Caffeine and alcohol pull water from your system.

👉 Rule of thumb:
For every coffee or drink, follow with 2 glasses of water.

💪 FITNESS & HYDRATION TIPS

💧 Drink before you feel thirsty — thirst is a late sign.
💧 Have a bottle at your workout — sip throughout.
💧 After sweating, add electrolytes (especially in hot weather).
💧 If your urine is dark — you need more water.
💧 Hydrate well on rest days too — recovery matters!

Bonus: Being well hydrated can help your body burn fat more efficiently, reduce bloating and support muscle tone.

✨ FUN & EASY HABITS

✔️ Set reminders on your phone
✔️ Keep a bottle in your car
✔️ Flavour your water with sugar-free electrolytes
✔️ Have water with every meal
✔️ Drink a small glass every time you enter the kitchen

🚿 REMEMBER: HYDRATION IS A DAILY PRACTICE