Anita Desmet - Certified Trainer, Fitness Instructor & Nutrition Coach

29/10/2025

🌟🍌 The Mighty Banana – Nature’s Perfect Power Snack! 🍌🌟

Don’t underestimate this yellow beauty — bananas are one of the most nutrient-packed, energising and deliciously versatile foods you can eat!

💪 Health Benefits:
Bananas are loaded with:
✅ Potassium – helps prevent muscle cramps and supports heart health.
✅ Vitamin B6 – aids energy metabolism and boosts brain function.
✅ Magnesium – promotes muscle recovery and reduces fatigue.
✅ Fibre – keeps your digestive system happy and helps you stay full longer.
✅ Natural carbs – your body’s favourite fuel for workouts!

⚡ Pre-Workout Power:
A banana 30–45 minutes before training gives your muscles quick energy, helping you push harder and longer. It’s easy on the stomach and digests fast — perfect before a run, lift or class!

💤 Post-Workout Recovery:
After your workout, pair a banana with protein (like Greek yoghurt or a shake). This combo replenishes glycogen stores and helps repair muscles — the perfect recovery snack!

🍌 Tips & Tricks:
✨ Keep slightly underripe bananas for slower sugar release and steadier energy.
✨ Overripe bananas? Freeze them for smoothies or “nice cream”!
✨ Travelling or busy day? Bananas are nature’s pre-wrapped snack — no prep needed!

🥣 Delicious & Healthy Banana Ideas:
🍯 Banana Protein Smoothie: Blend banana, protein powder, almond milk, cinnamon & oats.
🍫 Choc Banana Overnight Oats: Mix oats, chia seeds, cocoa, banana slices & yoghurt.
🍞 Peanut Butter Banana Toast: Wholegrain toast + PB + banana + a sprinkle of cinnamon.
🍦 Frozen Banana Bites: Dip banana slices in dark chocolate, freeze, and enjoy guilt-free.
🥗 Banana & Nut Salad: Toss banana with berries, walnuts, spinach & a drizzle of honey.
🍌 Banana Pancakes: Mash 1 banana + 2 eggs + dash of cinnamon, cook & serve warm!

💛 Fuel your body, feed your muscles, and satisfy your sweet tooth — naturally!

28/10/2025

27/10/2025

Mini Quiches 😋🧅🧄🥰

Cooking spray
3 slices of diced bacon (or none)
1 small yellow onion, finely diced
1 red bell pepper, chopped
2 cups chopped baby spinach
6 large eggs
6 tbsp. milk (or cream of choice)
1/4 tsp. paprika
1/2 tsp. garlic/onion powder & Italian herbs
Kosher salt
Freshly ground black pepper
1/2 c. shredded mozzarella (or cheese of choice)

1. Preheat oven to 175C/350Fº and grease a 12-cup muffin tin with avocado or coconut oil cooking spray or coconut oil. In a large nonstick skillet over medium heat, cook bacon until crispy, 6 to 8 minutes. Drain on a paper towel-lined plate, then crumble.

2. Add onion and bell pepper to skillet and cook until soft, 5 minutes. Add spinach and cook until wilted, 2 minutes more.

3. In a small bowl, whisk eggs, milk, paprika, and garlic/onion powder, Italian spice and season with salt and pepper. Fold in 'cooled' cooked vegetable mixture, bacon, and mozzarella. Pour mixture into prepared muffin tin.

4. Bake until cooked through and golden, 20 minutes, or thereabouts.

5. Let cool, then store in the fridge/freezer, in an airtight container. Enjoy!

26/10/2025

💥 The Power of Lifting & The Magic of Recovery 💥

Lifting weights isn’t just about building muscle — it’s about building strength, confidence, and longevity. 🏋️‍♀️ Resistance training keeps your body strong, supports bone health, boosts metabolism, and helps sculpt the physique you’re working hard for.

But here’s the secret ingredient most people overlook: RECOVERY. 😴🧘‍♂️

Your muscles don’t grow during your workout — they grow after, while you rest. When you lift, you create tiny tears in your muscle fibers. It’s during recovery that your body repairs and strengthens them, making you leaner, stronger, and more resilient.

⏱️ Recommended Recovery Time:

48–72 hours between training the same muscle group.

Listen to your body — sore, tight, or fatigued muscles are your cue to rest or switch focus.

🌿 Why Recovery Matters:

Prevents injury and overtraining

Reduces inflammation and soreness

Balances hormones and supports immune function

Improves long-term performance and progress

🔥 Tips & Tricks for Optimal Recovery:
✅ Get 7–9 hours of quality sleep — your body repairs the most while you snooze.
✅ Stay hydrated — water supports muscle repair and flushes toxins.
✅ Fuel up — prioritize protein, complex carbs, and micronutrients.
✅ Stretch, foam roll, or try active recovery (like walking or yoga).
✅ Don’t skip rest days — they’re part of your training, not a break from it.

Remember — lifting weights breaks you down, but recovery builds you back stronger. 🧠💪
Train smart. Rest hard. Repeat.

22/10/2025

🌟 Fuel Smart, Snack Strong! 🌟

Ever find yourself hungry between meals or after a workout and not sure what to grab? 🤔
The secret to staying energised, satisfied, and lean is protein-rich snacks — your body’s building blocks for muscle repair, energy, and fullness! 🧠💥

Here are some power-packed, grab-and-go snack ideas that keep your body fuelled all day 👇

🥚 Hard-Boiled Eggs – Packed with high-quality protein and healthy fats. Sprinkle a little sea salt or chilli flakes for a flavour kick!

🍗 Turkey or Chicken Strips – Lean, clean, and full of protein for post-workout recovery.

🍶 Greek Yogurt (unsweetened) – Add berries or a drizzle of honey for a touch of sweetness and antioxidants.

🥜 Handful of Nuts – Almonds, walnuts, or pistachios keep you satisfied and are rich in good fats. Just don’t overdo it — a small handful goes a long way!

🧀 Cottage Cheese or String Cheese – Great calcium + protein combo. Perfect for that mid-morning slump.

🍫 Protein Balls or Bars – Choose those low in sugar and high in natural ingredients. Ideal for when you’re rushing out the door.

🍌 Banana with Peanut Butter – Sweet, salty, and muscle-fuelling perfection.

🐟 Tuna or Salmon Packets – A quick, lean protein hit that’s easy to take anywhere.

🥤 Protein Smoothie – Blend protein powder, banana, oats, and nut butter for a quick recovery drink post-gym.

💡 Pro Tips:
✅ Always aim for 10–20g of protein per snack for satiety and muscle support.
✅ Combine protein with a little healthy fat or complex carb for lasting energy.
✅ Hydrate — protein works best when your body’s well-fueled with water! 💧

🔥 Whether it’s between meals, before your workout, or after smashing your session — these snacks keep you energised, lean, and ready to conquer your day!

19/10/2025

🦴 BUILD STRONG BONES FOR LIFE 💪

Your bone density is your body’s structural foundation — it keeps you strong, balanced, and mobile. Yet, as we age (especially after 30), our bone mass naturally starts to decline. The good news? You can build and protect your bones through smart movement, nutrition, and lifestyle choices.

💥 WHY BONE DENSITY MATTERS

Strong bones =
✅ Better posture and stability
✅ Lower risk of fractures and osteoporosis
✅ Stronger muscles and joints
✅ Greater overall strength and performance

Weak bone density =
⚠️ Higher risk of injury
⚠️ Brittle bones, chronic pain, and slower recovery
⚠️ Reduced mobility and independence as you age

🏋️‍♀️ MOVE TO IMPROVE

Exercise is your bone’s best friend!
Weight-bearing and resistance training signal your body to build more bone tissue.
Here are the best bone-boosting workouts:
💪 Strength training (squats, deadlifts, lunges, push-ups)
🏃‍♀️ Weight-bearing cardio (walking, hiking, dancing, stair climbing)
🧘‍♀️ Balance & posture training (yoga, Pilates, tai chi)

💡 Tip: Aim for at least 3–4 days a week of weight-bearing or resistance training.

🥦 EAT FOR STRONG BONES

Your bones thrive on nutrient-dense, mineral-rich foods:
🥛 Calcium: dairy, sardines, tofu, leafy greens
🌞 Vitamin D: sunshine, egg yolks, salmon
🥑 Magnesium & Zinc: avocados, nuts, seeds, legumes
🍊 Vitamin C: citrus, kiwifruit, berries (for collagen formation)
🐟 Omega-3s: salmon, flaxseeds, chia seeds

🌿 NATURAL SUPPORT

If you’re low in certain nutrients, consider these natural supplements:
💊 Calcium (citrate or hydroxyapatite form)
💊 Vitamin D3 + K2 combo (helps calcium go where it’s needed — your bones, not arteries)
💊 Magnesium glycinate or citrate
💊 Collagen peptides for joint and bone strength

💫 STRONG BONES = STRONG LIFE

Start small — add strength training, eat mindfully, and move with purpose.
Your bones will thank you now and for decades to come.

🦴✨ Strong bones, strong body, strong you. ✨🦴

15/10/2025

🌿🥑 Avocado — The Green Gold Your Body Loves! 🥑🌿

Let’s talk about one of nature’s most perfect foods — the mighty avocado! Not only is it creamy, delicious, and versatile, but it’s also an absolute powerhouse of nutrition that fuels your body from the inside out. 💪✨

💚 Why Your Body Loves Avocado:

🧠 Brain Booster: Packed with healthy monounsaturated fats that keep your brain sharp and focused.

💓 Heart Hero: Rich in potassium and antioxidants that help lower bad cholesterol (LDL) and boost the good (HDL).

⚡ Workout Fuel: The healthy fats and fiber provide long-lasting energy — perfect before or after your workouts!

💪 Muscle Recovery: Full of magnesium, B vitamins, and folate — nutrients that help repair muscles and reduce inflammation.

🌿 Glowing Skin & Hair: The vitamin E, C, and antioxidants keep your skin radiant and hair strong.

💩 Gut Health Support: The fiber keeps your digestion on track and your gut microbiome happy.

🥗 Delicious Ways to Enjoy Avocados:

🍞 Smash it on wholegrain toast with a sprinkle of sea salt, chili flakes, and lemon.

🥗 Dice it into salads for that creamy, nutrient-packed bite.

🍌 Blend it into smoothies for extra creaminess and fuel.

🍣 Add slices to your wraps, sushi, or poke bowls for healthy fats.

🍫 Make avocado chocolate mousse — yes, dessert can be healthy too!

🔥 Tips & Tricks:

Add a squeeze of lemon or lime to keep your avo fresh and green.

Ripen faster? Pop it in a paper bag with a banana overnight.

Store leftover avocado with the seed still inside — it helps slow browning.

✨ Bottom line: Avocados are more than just trendy — they’re fuel for your mind, muscles, and metabolism. Whether you’re training hard or just want to glow from the inside out, make avo your go-to green goddess food. 🌱💚

12/10/2025

🍞 CARBS – YOUR BODY’S FUEL SOURCE 🔥

Let’s set the record straight — carbs are NOT the enemy! 🚫
They’re your body’s main source of energy — especially for your brain, muscles, and nervous system.

When you eat carbs, your body breaks them down into glucose (sugar) which enters your bloodstream and fuels every cell. Think of carbs as the premium petrol your body needs to perform, recover, and thrive! ⛽💪

💥 Why You NEED Carbs

🧠 Fuel for your brain: Your brain runs almost entirely on glucose. Low carbs = brain fog, fatigue, irritability.

🏃‍♀️ Energy for movement: Carbs fuel muscles during exercise and speed up recovery post-workout.

💪 Protects muscle: When carbs are too low, your body may burn protein (muscle) for energy.

❤️ Supports metabolism & mood: Balanced carbs help regulate hormones, serotonin, and stress levels.

🌾 Good Carbs = Clean, Slow-Burning Energy

Opt for complex carbohydrates — rich in fibre, vitamins, and minerals that release energy steadily.
✅ Examples:

Sweet potato 🍠

Oats 🥣

Brown rice & quinoa 🍚

Wholegrain bread & pasta 🍞

Fruits 🍓 and veggies 🥦

Legumes (beans, lentils, chickpeas) 🫘

These keep you full longer, balance blood sugar, and sustain your workouts.

🚫 Carbs to Limit or Avoid

Refined and processed carbs spike your blood sugar and drain your energy fast.
⚠️ Examples:

White bread, pastries, cakes

Lollies, soft drinks, sugary cereals

Processed snack foods and takeaway carbs

They cause energy crashes, cravings, and inflammation — not the kind of “fuel” your body wants.

💡 Tips & Tricks

🕗 Time it right: Eat complex carbs 1–2 hours before exercise for energy, and after to aid recovery.

🥗 Pair with protein & healthy fats for stable energy and blood sugar.

💧 Stay hydrated: Carbs help your body retain water and electrolytes for optimal performance.

💤 Don’t fear carbs at night: If you’re active, they help muscle repair and improve sleep quality.

⚡ Bottom Line

Carbs aren’t “bad” — they’re essential.
It’s about quality, quantity, and timing.
Feed your body the right carbs, and it will reward you with energy, focus, and strength 💥

✨ Fuel smart. Train strong. Live balanced. ✨