Yvonne Pretorius Wellness

02/10/2020

H O M E W O R K O U T - Easy weekend workout. No equipment or space needed. 20min blitz! (Also, great for the summer legs and b***y)
1. Pop squats
2. Pushups
3. Lunge to curtsy - left & right side
4. V-ups
5. Speed skaters (as fast as you can)
6. Froggies

3-4 rounds
50sec per exercise, 10sec ‘rest’

Have fun!🤩🥳

22/09/2020

M E A L P L A N N I N G - The easy, colourful way.
I have many people ask about a weekly meal plan to follow. So I put together a little sample of what we tend to eat during the week.
The thing is though... for meal planning to work, it needs to fit in with your family’s lifestyle. It needs to be practical, it’s not a chore, and it should be something that will make your life easier.
I’ve added a few tips to get started. Even if it’s just chopping some of the veg ahead of time, or having your menu mapped out at the start of the week. This takes the thinking out of it.
My other big tip is to get the family involved. Let each person pick a dish, or choose a theme night each week to explore different flavours and try new recipes.

Let me know how you go. And if you’d like any of the recipes on the plan🤗

22/08/2020

T R A I N I N G B U D D Y - having a friend that can train with you makes your workout way more fun!!
Nothing like a bit of friendly competition to keep the motivation levels up.
Plus you get to sweat (and swear🤭) together while you get fitter, faster and stronger!!

Love supporting my friend Sam Gilchrist in her Saturday morning BOOTCAMP sessions!! Checkout this Wonder Woman💪🏼🏋🏼‍♀️🤸🏻‍♀️🏆

17/08/2020

N E W R E C I P E - this is actually one of my favourites. I love serving it as a side for BBQ's. Just look at all the colours! If you prefer seafood, Salmon is the way to go with this one.

28/06/2020

M E A L P R E P - I know it’s not for everybody, but for us it works.... and this is why:

• I work 40hours a week
• I have 2 young kids with 2 separate school drop-offs, and pick-ups. (And the traffic that goes with it)
• Cleaning, a ton of laundry, and general chores.
• Kids sports activities, and their insane social life.
• Oh, and I occasionally try to fit in a workout.....

So I’m the absolute average parent🤪

But for me, this is a real time saver.
I commit a couple of hours to do a big cook.
It means I:

• Save time during the week - when I’m exhausted after a full day of work.
• I can plan meals ahead of time - no stressing each day about what to cook.
• I can plan my budget for the weeks grocery shop - because I have a plan😜👍🏼
• I know that I’ve got healthy home made meals - no takeaways or nasty overpriced sandwich deals from the local corner shop.
• I can manage my portion sizes better - no more over eating or excessive snacking.
• And best of all.... i can manage a variety of foods and colours, nutrients, vitamins and minerals..

Tip:
Start small. Cook a bit extra for left overs for the next day.... pre- cut fruit and veg. This can be used for salads and smoothie prep.
Make one extra meal on a Sunday, so you can skip cooking on a Monday.

Have fun with it..... do it when it suits you, and if you feel it makes sense to you.

Happy prepping💪🏼🥰🙌🏻🍷

28/06/2020

Well said!! 🤩💞🙌🏻

20/06/2020

R E S E T - over the last few days I’ve slowly been returning to my healthier eating habits. Focusing on prepping my meals and portion sizes, eating as many fruit and veggies as I can with a multitude of colours and nutrients, staying away from processed foods, and having a better relationship with food.

We are lucky that our gyms are back open and for many this brings more motivation to get back into the swing of things. While many others starve themselves on fad diets that don’t work, and only leave you undernourished and hangry. What we have learned is that 95% of those who go on diets are unsuccessful, and often go back the opposite way.

The biggest struggle is our relationship with food. When and why and how much we eat. How we view food - good vs bad. Instead, we should be focusing on how food can nourish and heal the body. And can help the body function at its best. It can help us achieve and do the things we really want to... like playing with our kids, having confidence on the beach, and not having any guilt over what we’ve eaten.

A simple way is to slowly get back into the habit of things. Start with adding more veggies and fruit. Go for variety of colours, flavours and textures. Less processed foods, more home cooking. Take control of your portion sizes - this is the biggy. Maybe start a little food journal. Or like me, I love taking pics of my food for the day. It keeps me accountable and I can reflect back on how far I’ve come. Plus I loves seeing all the different fun foods I have enjoyed.

Fall in love with food again🥰 Fall in love with yourself again!💞

And remember who is watching you... tiny eyes 👀. Be the good example they need you to be. Healthy habits from a young age goes a long way.

22/05/2020

It's the weekend!
TIme for yummy comfort food, and a glass of red wine. This is an absolute hit in our house especially for the little ones. Yummy Spag Bol, loaded with veggies!
This version is a great alternative if you find the orinal one a bit heavy, or if you want to make use of healthier options. I've used turkey mince instead, and swapped the spaghetti with soba noodles. Its is naturally gluten free. Winning!

09/05/2020

Skip the burnt toast and store bought treats this mother’s day😜
Here’s a lovely treat you can quickly whip up to spoil mum, or yourself🥰🙌🏻💞

It’s a healthier version of an old favourite... totally guilt free... so go ahead and have a big piece!!😊

06/05/2020

05/05/2020

Thank you so much for all the likes and support. I really appreciate it.

I'll be using this page to share some love, and my passion for Nutrition, Health & Fitness, with recipes, workouts, growth mindset tips, goal setting, guidance on long term success, and habit changing.
I'd love to help more people reach their goals, whatever they may be, and work along side them in creating long lasting success. Build a better relationship with food, be better at managing time, live more active healthy lifestyles, and have more guilt free fun!
I understand that 'life gets in the way' sometimes, and how easily we create excuses to why we are not closer to our goals then we would like to be. So lets do this together. Take that first step, and then take the next one. Those small steps add up... You've got this!