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t_sw_fitness

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Howick
t_sw_fitness

Qualified Fitness instructor and Sports Nutritionist.

21/06/2022

To my Fred... Happy birthday!!! Thank you for everything you do for me and my girls, you came out of know where and loved us from day one.
I love you so much and hope you have the best day ever. Cannot wait to irritate you for many more years to come! ❤️❤️

01/02/2022

I love what I do.... And I am so blessed to have such amazing clients!

05/01/2022

Stop comparing and start focusing on your inner goals.

03/01/2022

Here's to new habits....
2022, the start of a few changes!

22/09/2021

What an amazing way to get a Saturday morning started, don't forget to book at www.kirstenhansen.co.za. All fitness levels are welcome as we have from big inner to advanced moves.

All you need is a mat and water.

12/05/2021

Protein Oat crunchies.
Sugar free, protein filled pre workout snack.

23/03/2021

5 weeks out......
5 weeks of sticking my head in the ground......
5 weeks of giving it my everything.....
5 weeks of hard, consistent, cutting......
Here we go!

16/03/2021

Been a while since I baked something....(macro friendly😉)
My Gran used to make these Hungarian Apricot tarts for us when we came to visit... But since I'm 6 weeks away from my first comp I decided to healthy them up a bit to fit my macros.
Each bar
P:5.5g
C:11.2g
F:7.2g
Cal: 131

03/02/2021

You can't complain about not seeing results if you're not going to put in the HARD WORK!!!!
If you're happy with where you're at and just wanting to maintain then great but if you're going to pitch up at the gym (with your best outfit, hair done and make up on) and not walk out looking like Heath Ledger in Joker then you didn't work hard enough to get the results.
"No goal was ever met without a little sweat"

01/02/2021

12 weeks out - Your body is a reflection of your lifestyle....feed it s**t and be lazy and you'll feel s**t and still be lazy!!
If there is one thing that REALLY bugs me, it's hearing how "lucky I am to have such a good body and metabolism" Bitch I show up everyday, work my hardest, lift heavy and eat properly! That's not luck.....its a choice!
These are 4 weeks apart. 4 weeks of being consistent with my eating. 4 weeks of training heavy and doing cardio (forced but grateful) and 4 weeks of sweat and stiffness!

29/12/2020

Summer is for salads, so is Winter but it's easier in this heat....
Corona.....tion chicken salad
150g chicken breast (in pieces)
1 tsp mild curry
1 cup fat free yogurt
1 tbls light mayo
Salt and pepper
Mix and let marinade for 2h
Bake at 180°C for 20 to 25 mins and allow to cool
Salad.
------------------------------
Salad greens.
Corriander leaves
Cucumber
Cooked chicken
1/2 mango
Sauce.
1tbls fat free yogurt
1tsp light mayo
1 tsp light chutney
Salt and pepper.
So light and refreshing. Enjoy

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Howick

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