Homemade Sugar Free Jam

This jam is sugar free, fresh and so much healthier than the jams that sit on the shelves.

Ingredients:

  • 1 punnet of strawberries
  • 1 punnet of blue berries
  • 1 tablespoon of natural honey
  • 1/2 a lemon juice

Method:

  1. Remove the stalks of the strawberries and rinse with the blue berries.
  2. Add 1 cup of water to a saucepan and add the finely chopped strawberries and blue berries.
  3. let it simmer until the berries are very soft. mash them with a fork, almost into a paste.
  4. Add the tablespoon of home and lemon juice.
  5. return to a low heat to simmer.
  6. Let it simmer until it is the consistency you like.
  7. Remove from heat and leave it to cool.
  8. Place in a airtight container and store in the fridge.

Enjoy!

Lauri Burke Transformation

I have struggled with y weight my whole life. I tried everything, from dietitians and nutritionists to food addiction counselors and trainers. I was constantly unhappy within my own body and always made excuses, blaming everyone else for my problem. I kind of just gave up and said well this is me there’s nothing more I can do about it.After spending 2 years in America and a holiday in Israel, I reached the big 100kgs. I could no longer look at the scale anymore. I’d cry even thinking about it. I felt lost within myself and wanted to give up on life. I got bullied by most people around me and I knew that I had to do something before it was too late. My health was deteriorating and I was afraid of the many problems I could face going forward. I did not know where to go or what to do with myself anymore.

This all changed In July last year. My mom came home from seeing a friend who had lost a significant amount of weight. She told me how she had done it and asked whether I’d be interested. At first I was hesitant. I knew I had tried so many things before yet nothing had worked, but I slept on it and the next day I decided By myself, to send geoff a message. He immediately responded and we met up the next day.

From the moment I stepped out of the doors of the gym after meeting up with him, I felt confident that this would be it. There was just something about the way he spoke to me that made me know that I was in good hands. I was going to change. I even remember telling geoff that he must watch me do this because I Will give it my all, 100%.

Well, here I am today, only 10 months later having lost 29kgs and only 1 away from my big goal of being under 70kgs. I constantly get asked how did you do it? And the answer to that is quite simple. My trainers! Jess and geoff have been my lifesavers, my friends and my motivation. I can count on them to be there for me whenever I need a push or to motivate me to keep going. The most important thing about them to me is that they have been by my side through my whole journey from day 1 and have never given up on me, always believing in me and my abilities to succeed. When I feel like I may be going backwards, they are there to pick me back up again and help to push me forwards and keep working towards my goals. They know exactly what they are doing and they make training so much more fun. They are talented and experienced in what they do and They have helped me to not just lose weight, but to live a healthy balanced lifestyle. They’ve taught me what is healthy and what is not, the good foods and the bad foods and they have showed me that with determination, strong will power and the belief in yourself, that you CAN do anything!

Today I am happier, healthier and the most confident I have ever been in my life. the people who I used to look up to because they were so skinny and healthy, now look up to me and want to train with me, constantly asking me how I do it. I honestly cannot even comprehend how grateful I am to have the Jess and geoff in my life and I look forward to the ongoing transformation process working with them.IMG-20170525-WA0010IMG-20170525-WA0011

The Green Hulk Juice

The green hulk juice is my new favourite juice.

It’s so refreshing, tasty and a great way to get your daily greens in.

I love my fruits and vegetables but after awhile you can only eat so much spinach and green vegetables.

Benefits:

  • Powerful antioxidant.
  • Aids in digestion
  • Great Detox.
  • Great for cardiovascular support.
  • Great Hydration benefits.
  • High in niacin and zinc, fiber, vitamins A, C, E and K, thiamin, vitamin B6, folate, calcium, iron, magnesium, phosphorus, potassium, copper, and manganese.
  • ITS DELICIOUS!!!

RECIPE:

  • Handful of spinach
  • Handful of Kale leaves
  • 1 celery stalk
  • 1 green apple
  • 200ml of apple juice
  • ice
  • 250ml water

METHOD:

  • Put all the ingredients in a blender.
  • Blend and enjoy!!

Stretch Marks

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  STRETCH MARKS!!

Most women suffer from stretch marks and are often told that there is nothing they can do about it. We believe that there are some natural ways for you to help/prevent stretch marks in the future and keep your skin elastic and looking healthy.

Stretch marks are caused when your body grows faster than your skin, causing your skin to stretch and creates stripes. This is often seen on the buttock and abdomen.

  • Drink a lot of water: Most people do not drink enough water. water keeps the body and skin hydrated. It is recommend that you should drink between 6-8 glasses of water a day. The more water you drink the more hydrated you will be keep your skin nice and elastic. Water has many other benefits like flushing out toxins, clearing skin problems, food digestion and reducing dark circles under your eyes.
  • Eating a balance diet: Eating a clean, rich nutrient diet with fresh produce and high protein will keep your weight gain steady. A healthy balanced diet will keep the elasticity of your skin include foods that are rich in Vitamin C, E and antioxidants will help to achieve great elasticity. Try to stay away from “junk” food with little nutritional value.
  • Moisturise: Moisturising your skin will keep it hydrated and feeling great. There are many moisturises out there look for ones high in vitamin E. Bio oil is also great for stretch marks. (For all the mommies that are pregnant or planning on falling pregnant we suggest you start with the bio oil from the beginning of the pregnancy).
  • Avoid excess sun exposure: The sun can be extremely dangerous and harsh to our skins. UVA causes damage to the skin resulting in lost of elastcity as well as hydration. Remember to alway put on your sunblock when heading out into the sun.
  •  Exfoliation: exfoliation is great for the skin. it removes all dead skin cells allowing the skin to produce new skin. Exfoliation causes increased blood flow resulting in healing and removal of toxins. Remember to be gentle when exfoliating and not to rough especially over areas that have stretch marks.

 

Ingrid’s Transformation

The following is an amazingly motivational letter from one of our clients whose life has transformed since turning to Gymspo.

I have been battling with my weight for the past 5 years… Being menopausal didn’t help .. I have tried many diets many trainers .. Even a prof of endocrinology told me accept yourself and your weight this is what happens at this age !!!!!!

I kinda thought well if this is it .. This is it!!!!

Miserable and fat .. I just carried on eating and just continue to gain until I was weighing a hefty 70 kg on my tiny 1.56 meter frame !!!

At the beginning of April this year, my daughter showed me a before and after picture of a girl she knew, I could not believe the transformation, she looked amazing. We made an appointment to meet Geoff and he explained that he will put me on a scientific eating plan and a training program .. And walking away from the appointment , I thought ok .. Last resort .. Going to give it a try !!! What have I got to lose ?????

Well 6 months later.. I have lost in excess of 17 kg of fat.. I am fitter healthier than I have been in years..

What was different about this coach / trainer .. For one Geoff cares .. He really cares about his clients .. He was there for me when the going got tough .. When I wanted to give up .. He encouraged me to stick to the plan .. He pushed me to do more and as time went by the unbelievable happened , I started to lose weight , and I wasn’t hungry !!! The gym sessions were great .. I have been doing gym for years but now I realize I was going to gym but not actually do anything beneficial,

Geoff has shown me how to train properly , he has such insight and talent , so when you work with the best .. You get the best results.
My journey is on going .. Geoff has taught me how to eat correctly .. How to train properly and with hard work dedication and commitment anything is possible.. Even for me a 50 year old women !!!

Geoff thank you, I am eternally grateful for all you have done..

Sign up today and get started on your own transformation journey!

STEPH’S JOURNEY

Another beautiful and motivating message from one of our Gymspo converts!

My journey with Jess Let me start by saying that I have tried almost every fat burner, shake and diet on the market and nothing seemed to work as well as I expected. I followed Jess’ progress and watched her body transform, which led me to wanting the same.

I started a programme with Jess in March and was weighing 55.5kgs. I was very strict and well disciplined with my eating plan, as well as my every day training routine. I just wanted to see instant results and often got despondent, but Jess never failed to keep me going. She encouraged me every single day and pushed me to my limits, even on my bad days.

After 6 weeks I saw a noticeable difference and was extremely pleased. This lead me to stay motivated and dedicated to my goal. Jess was always pleased with my progress, which kept my mind positive and motivated.

I ended my programme in July and was weighing 51.2kgs. I didn’t want to lose any more weight, but to gain lean muscle and tone all round. I was looking the best I’ve ever looked and was so grateful for Jess’s hard work, patience and continuous praise.

Jess is a fantastic coach who has your best interest at heart. She believes in you from day one and is always an inspiration in all she does.. Keep it up!!

Thank you for all you have taught me and shown me through this Journey.

Love from your friend Steph

Sign up today and get started on your own transformation journey!

INGRID’S TRANSFORMATION

The following is an amazingly motivational letter from one of our clients whose life has transformed since turning to Gymspo.

I have been battling with my weight for the past 5 years… Being menopausal didn’t help .. I have tried many diets many trainers .. Even a prof of endocrinology told me accept yourself and your weight this is what happens at this age !!!!!!

I kinda thought well if this is it .. This is it!!!!

Miserable and fat .. I just carried on eating and just continue to gain until I was weighing a hefty 70 kg on my tiny 1.56 meter frame !!!

At the beginning of April this year, my daughter showed me a before and after picture of a girl she knew, I could not believe the transformation, she looked amazing. We made an appointment to meet Geoff and he explained that he will put me on a scientific eating plan and a training program .. And walking away from the appointment , I thought ok .. Last resort .. Going to give it a try !!! What have I got to lose ?????

Well 6 months later.. I have lost in excess of 17 kg of fat.. I am fitter healthier than I have been in years..

What was different about this coach / trainer .. For one Geoff cares .. He really cares about his clients .. He was there for me when the going got tough .. When I wanted to give up .. He encouraged me to stick to the plan .. He pushed me to do more and as time went by the unbelievable happened , I started to lose weight , and I wasn’t hungry !!! The gym sessions were great .. I have been doing gym for years but now I realize I was going to gym but not actually do anything beneficial,

Geoff has shown me how to train properly , he has such insight and talent , so when you work with the best .. You get the best results.
My journey is on going .. Geoff has taught me how to eat correctly .. How to train properly and with hard work dedication and commitment anything is possible.. Even for me a 50 year old women !!!

Geoff thank you, I am eternally grateful for all you have done..

Sign up today and get started on your own transformation journey!

SHANE SCHWULST – A GYMSPO CHAMPION!

I have a fitness diploma and currently am a fitness manager within a world-class health club. My fitness background is what got me initially interested in bodybuilding and fitness shows but my background was in no way what determined my success thus far. My job is full-time and earlier this year I got out of my fitness routine and ended up gaining fat and losing muscle mass. I made a few failed attempts to get back into shape but it was not until I decided to compete in Western Province IFBB Champs that I found the motivation to stick to my fitness goals. I sought the help of Geoff and Jess from Gymspo and their expert knowledge gave me every detail I needed regarding me nutritional needs and training routine. There are many things that they taught me and even the smallest little change in my daily routine made a huge difference.

My diet consisted of lean meat, basic carbs and fibrous and healthy essential fats. The training was based on hypertrophy in the first stages of prep and thereafter transitioned to cutting, creating a more sculptured physique and as I transitioned into that my diet changed into a leaner source of protein and lower carbs.

The one thing that kept me motivated to keep me going was the desire to bring a condition onto stage that I was happy with. There were times were I thought that I wanted to give up but with the motivation from Jess and Geoff kept me going and they helped me to be positive throughout.

Jess and Geoff are truly passionate about what they do and I believe that they aspired to truly change my life for the better, not only through my competition but my lifestyle as well. Whenever I was unsure about making a decision regarding my eating plan or training they were always there on stand by to communicate to me what I need to know.

I work a full time job with varying shifts on a daily basis and this made it challenging to prep my meals appropriately. Prepping meals is very important because as a fitness model I eat 6 meals a day, once every 2 hours, and skipping a meal means loss of my hard earned gains. This meant I had to prep my meals everyday after work for the next day and find time in my busy day to eat. To add insult to injury closer to the competition I had feasted cardio in the mornings. Initially this was very hard to do but Jess and Geoff taught me discipline in regard to my prep and helped me keep my mind on the goal.

Geoff gave me one-on-one posing lessons and made me feel confident in my posing and routine. The way he taught me was effective and I will never forget it. He customised my posing for my strengths to ensure I showed off my best assets to the judges.

My 12 week transformation was phenomenal and I couldn’t have done it without my sponsor Muscle Works who provides me with all my supplements and Gymspo for my eating plans, training regime and coaching. My body has never looked so good, going into this I could not have imagined that my body would change so much but I surprised myself, Jess and Geoff however, always seemed like they knew my potential.

I was excited, rather than nervous, at my first show, which was IFBB western province champs. I registered for athletic physique, pre-judging was in the morning and then the show was in the evening. After pre-judging I was not sure about how well I did but after the evening show I felt confident that I was going to place first after leaving the stage. It is a feeling you cant describe, maybe it was the reaction from the crowd or the judge’s faces, I just knew.

This earned me my place to compete in SA champs in Johannesburg where I placed 6th. My place qualified me to go to Arnolds next year.

Wheymolade

I came across a very cool article while paging through a magazine the other day and I thought it would be of interest
to the Gymspo.com family.

Summer is certainly here, we can all feel it and so I often find myself thinking about what to drink, especially in terms of things I should be drinking given my transformational diet I’ve been set.

WHEY LEMONADE or WHEYMOLADE as the article called it!

12 lemons

2 tbsp of natural non-irradiated honey

1 cup of unflavoured whey (if you cant get it, then get a citrus flavoured product)

2.5 litres of filtered water

a few sprigs of mint

  1. Juice the lemons
  2. Pour lemon juice and water into a large enough container
  3. Pour in the honey
  4. Add the whey product
  5. Stir to combine
  6. Add ice and a few slices of lemon for adding zing!

Give it a try and let me know what you think in the comment section below!

Have a great week!

Geoff