I saw this recipe and what I liked most, is that it consisted of all the ingredients I had at home and it was super easy to make.
I altered it to my specifications and so can you. Don’t use or have whey protein? Use soy or pea protein, just adjust ingredients according to taste.
Don’t like choc chips? What’s wrong with you???? …..joking….add some  cranberries or raisins, make it your way!

 Ingredients:

1 and half cups rolled oats, half cup vanilla/banana whey protein powder (about 2 scoops), half tsp cinnamon, 1Tablespoon sunflower seeds, half cup smooth natural peanut butter (or any nut butter)*, 3 Tablespoons natural honey,
1 tsp vanilla extract, 1/3 cup raisins, chocolate chips, cranberries or preferred add-in, 4 Tablespoons  (almond, milk, water etc…)

Instructions:

Add oats, protein powder, cinnamon and sunflower seeds to a large bowl. Add in peanut butter, honey and vanilla extract.
Stir to combine.

 Add in choc chips (or preferred add-in). Mixture should be slightly sticky but still crumbly. Slowly add in liquid 1 tablespoon at a time and using hands (time to get dirty!) combine until it comes together in a sticky ball that holds together.
If mixture is too dry, add in more liquid but not so much that it won’t hold shape.
Roll into balls using hands. Place in a container to set in the fridge for at least 30 minutes. Store in fridge until ready to eat.

I have stated above I was trying this for a hike but these are SO good I was asked continually by my kids if they can have more!
With ingredients that you have at home, no baking, quick prep time coupled with good nutrition, it is perfect for everyday travels, not just a hike!

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I was invited along to this hike from a friend of mine, as he was taking his rugby team up this route for little bit of fitness endurance training.
I usually take the flat path from Tafelberg rd up to Woodstock Cave as it’s much easier, and because of this, I can include a mild jog.
Going on a hike with a group of young, reasonable fit to advanced people was definitely a blessing. The pace set was very brisk, catching a breath in between. Be warned the route from Rhodes are inclines and steps, so to focus on developing leg strength and cardiovascular fitness for this rugby team was perfect.
The gates for Rhodes Memorial at the lower car park opens at 7am, which doesn’t make it too early for the late sleepers.

 We checked weather reports and we noticed “a passing shower”. Thinking what harm can a bit of drizzle do, we decided to go anyway. Luckily I brought my raincoat along and even though my shoes were soaked, walking in the rain, waiting underneath some trees for the heavier downpours to pass made me feel so at peace and at one with nature. I have been on many hikes but this was definitely one for the books because of this feeling.

The pathway that leads to the Block House is three levels of steps, turn to your right and walk up a incline and through the turnstile gate. If you look to upwards to your left, you will notice the Block House. Just behind the Block House is the path that will lead you to the Woodstock Cave.

Following the path all the way through the trees made all my sense of smell come alive, with the flowers in bloom filling the air with their natural aroma. Going around a few bends you will start to notice the harbour and how close you are to the city. If you look upwards to your left you will see the cave.

Be on the lookout for a pointer board in your path close to wind-bended trees as it’s easy to miss. To your left is a path leading in a zig zag motion up towards the cave. As with any hike, your safety should come first, with that being said, please go in a group. The cave sometimes gets used for prayer meetings, so just keep that in mind if you do encounter anyone when you arrive.
If Cape Town was fortunate enough to get rains a couple of days before, you may even have a waterfall over the cave.
The sights, serenity and the feeling of accomplishment of this trail will leave you breathless.

The post Woodstock Cave Hike appeared first on Fit Factory SA.

• Make it easy

Make things easy and locate an option near your home or office. Look for a studio, gym or park close to home or your work. If it’s not convenient, there’ll be more chance of you skipping your workout. Many studios or Boot camp classes are now offering morning, lunch time and evening classes.

• Take the guess work out of picking a place suitable for you

Before committing to anything with the new place or trainer, do your research! Word of mouth is always good to go by, if the advice was given by a person that has trained with a gym or trainer.

• Workout with friends or family members

Knowing someone is waiting will make the experience more fun, and provide some accountability. It’s easy to rollover and catch another 40 winks, but no one wants to bail on a friend. Take it a step further by making a deal that if anyone bails, there will be a penalty to be paid! I’m sure a yummy smoothie from your favourite health store will be a good treat appreciated by anyone at the end of the week!

• Make workout time a bonding time too with your family

Leading a healthy, active lifestyle is best started at an early age! So why not get the family and especially kids involved? Promise them you will take walks with them during the week and weekends. Breaking a promise to your kids and seeing the disappointment in their eyes will make sure you don’t break your promise again.

• Incorporate more steps during your day

So now you’re in the swing of things! You have your place to train and friends to join you all sorted! Do you feel you want to do a bit extra? Why not download a app on your mobile device to track your steps? Before you know it, you will be walking or jogging, instead of taking the elevator or the car. Getting your step count up will become second nature, along with your fitness!

The post 5 Tips to keep you motivated appeared first on Fit Factory SA.