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karienvanderwal. Apple Oatmeal Pancakes - Ingredients
• 6 egg whites
• ½ cup oatmeal (d

Apple Oatmeal Pancakes - Ingredients • 6 egg whites • ½ cup oatmeal (dry) • 1 tablespoon unsweetened apple sauce • Pinch of cinnamon powder • Pinch of stevia • 1 apple, diced finely • ¼ teaspoon baking soda • Cooking spray - Directions 1. First heat a frying pan until hot and then reduce to medium temperature. After mixing together all the ingredients in a blender (except for the diced apple), spray some pam (or other cooking spray), drop by spoonful onto the pan. 2. When bubbles start to form, place evenly on pancake some of the diced apple. 3. Let them set in before flipping the pancake. 4. Makes about 4-6 pancakes depending on the size.

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karienvanderwal. Fearless love is not based on the performance of a person but on havin

Fearless love is not based on the performance of a person but on having already been fearlESsly loved by God.When I confess my wrongs to Him,He never shames me.He knows my future will be better. . God is love.Love is eternal.Love never fails.Nothing entrusted to live is ever lost,and nothing birthed out of love will ever due.But there are some place s love doesn't grow.Love cannot flourish in the company of fear.Fear has an end-actually,fear is a dead end.Fear is an ungodly spirit that leads to torment. . Fear advises from its seat in the shadows of doubt,while love draws its wisdom from the light of faith.If you heed the counsel of fear for too long you will fail. . Perhaps you've struggled to love those around you despite their shortcomings. If you're like me,it can sometimes be a struggle to give love until you see change.But I want to encourage you to love before its deserved or warrented.Remember that is how God loves us,brokenness and all.In 1John 4:19 we are told "We love because He loved us first".God didn't wait for us to change before He loved us...no...Christ loved us "while we were yet sinners" as the bible tells us.He loved us when we were far off.Indeed ,it is ONLY because of His great love that we are able of true love,despite our many flaws. . This is what it looks like to love fearlessly . Fearless love lives by faith ,not by sight . Ultimately, it is only when we embrace God's  fearless,undeserved,unfathomable love for us that we are changed-but it doesn't stop with us.Our transformation becomes our invitation to take what we've received and give it away. . You have to agree with me that God knows better than we do,we forget that sometimes..and you know what God's love IS enough...Imagine for a moment you truly BELIEVED that.Imagine the possibilities that will unfold when you throw off the paralyzing limitations of fear.Imagine letting go of all your fears and let love win the day,come whatever may. . And imagine a God who loves us without waiting for us to change first so we can deserve His love- how the world would change if we extended that same love to others. . ALWAYS LOVE FIRST and let your love bring the change. -Lisa Bevere

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karienvanderwal. Some #MondayMotivation .LEt'S work on those glutes and quads today😊🍑

Some #MondayMotivation .LEt'S work on those glutes and quads today😊🍑 using the @fitbandsza for added resistance . . This is an example of the videos I use during my online challenges and online training programs.If you are interested in getting your body ready for summer...contact me on 0729964042 and let me help you 😉😁😎 . Fueled by @usnsa Dressed by @liquidsaltwear

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karienvanderwal. VERY PROUD OF MY LATEST CHALLENGE WINNER !!! 6 months progress right h

VERY PROUD OF MY LATEST CHALLENGE WINNER !!! 6 months progress right here!!👌🏻 . No Keto, No Banting, No Soup diet, No 28 day challenge, No intermittent fasting, No Juicing, No Competition diet.... Just healthy whole foods with daily exercise 🏋🏼‍♂️ . A flexible diet approach with lots of healthy variety. @louis_bosch_ didn't cut out pizza, a braai, chips, chocolates or alcohol completely, but had these foods in moderation on occasion. 🍓🍎🍑🍉🥦🍠🥒🥔🌰🍞🥞🥚🥩🍗🍖🍔🍕🍟🍣🍡🍧🍰🍫🍩🍪🥃🍷🍻 There is just 2 months left and you can do it too!! 🔥 Join my next challenge in September to get healthy and summer ready 🏖️ Please contact me on 0729964042 to book your space Fuelled by USN SA - Ultimate Sports Nutrition Supported by Liquidsalt #motivation #fit #fitness #gymlife #teamUSN #Gymrat #gothedistance #pushpullgrind #grindout #flex #gym #trainhard #eatclean #grow #focus #dedication #strength #ripped #fitnessgear #muscle #shredded #squat #cardio #sweat #grind #lifestyle #challengeyourselve

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karienvanderwal. Exclusive Online Deal! Today Only! 📣💥💪🏼 Get a FREE Limited USN Cap

Exclusive Online Deal! Today Only! 📣💥💪🏼 Get a FREE Limited USN Cap + FREE Delivery when you spend R500 or more on our Hardcore range ONLY. Don't Miss Out! Get Yours Now! Time to shop: https://usn.co.za/shop/products/?filter_type=goals&filter=3 #TeamUSN #USNSA . use my code:karienUSN and save more money😉

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karienvanderwal. A few of the things I’ve been called over the years..
.
Too Loud.Too m

A few of the things I’ve been called over the years.. . Too Loud.Too much.Too Muscular Too busy.Too skinny. Too stubborn. Too old. Hot mess. Ugly. Disgusting. Trampy. Unathletic. Too naive ....I've even been called too positive 😂🤣😋 . If I would have let these things penetrate very deep I probably wouldn’t have been the person I am today...( O,by the way...I love who I am today thank you very much) . Trying to play it safe in a world that will NEVER unanimously approve of anyone. . Let people throw all the daggers they want & find that superhero strength inside you that puts your own approval at the top of the list. . The first step in not letting negative daggers affect you? Understanding that whEn Someone throws one your way it says much more about them than it does you. . Happy, secure people don’t have time for negative nonsense. And you don’t have time to waste sweating out another persons’ insecure misery.As long as I'm good with God,nobody else matters❤

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karienvanderwal. 💕Benefits of stretching💕 😊IncreasES your flexibility

Regular stret

💕Benefits of stretching💕 😊IncreasES your flexibility Regular stretching can help increase your flexibility, which is crucial for your overall health. Not only can improved flexibility help you to perform everyday activities with relative ease, but it can also help delay the reduced mobility that can come with aging. 😊Increases your range of motion Being able to move a joint through its full range of motion gives you more freedom of movement. Stretching on a regular basis can help increase your range of motion. One studyTrusted Source found that both static and dynamic stretching are effective when it comes to increasing range of motion, although proprioceptive neuromuscular facilitation (PNF)-type stretching, where you stretch a muscle to its limit, may be more effective for immediate gains. 😊 Improves your performance in physical activities Performing dynamic stretches prior to physical activities has been shown to help prepare your musclesTrusted Source for the activity. It may also help improve your performance in an athletic event or exercise. 😁 Increases blood flow to your muscles Performing stretches on a regular basis may improve your circulationTrusted Source. Improved circulation increases blood flow to your muscles, which can shorten your recovery time and reduce muscle soreness (also known as delayed onset muscle soreness or DOMS). 🙂Improves your posture Muscle imbalances are common and can lead to poor posture. One studyTrusted Source found that a combination of strengthening and stretching specific muscle groups can reduce musculoskeletal pain and encourage proper alignment. That, in turn, may help improve your posture. 😎Helps to heal and prevent back pain Tight muscles can lead to a decrease in your range of motion. When this happens, you increase the likelihood of straining the muscles in your back. Stretching can help heal an existing back injury by stretching the muscles. A regular stretching routine can also help prevent future back pain by strengthening your back muscles and reducing your risk for muscle strain. . #usn #usnathlete #teamUSN #stretching #healthyhabits #betterliving . Dressed by the best @liquidsaltwear

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karienvanderwal. So the picture on the far left is me about 12 years ago...I weighed ab

So the picture on the far left is me about 12 years ago...I weighed about 65kg.The picture in the middlE waS about 7 years ago...I weighed 55kg.That means I lost around 10kg.I did it by eating healthy and I did a lot of cardio exercises like running and spinning.I still didn't like the way my body looked, although I lost all the fat...I was skinny,soft and flabby .That's when I started training with weights and absolutely fell in love with it. The picture on the right was taken in 2016, at Arnold Classic....I weighed 61kg.Its only 4 kg difference between the first and last. This just proofs that muscle weigh much more than fat. Never think "weight loss "....rather think "fat loss". You might lose fat , but pick up muscle....and therefore the scale alone might not show you the results you need to see...Doing an In-Body scan will give you a more detailed outlay of how much of your weight is muscle and how much is fat . Don't get discouraged if you don't get immediate results....There's just no such thing as a quick fix.Anything worthwhile is worth waiting for...working for...fighting for...Just stop comparing your reality to everybody else's photoshopped images. Stop killing yourself by getting on that scale every week-just throw the damn thing away-...Make peace with the fact that you are going to fail sometimes.Face the fact that you might not lose 2 dress sizes in a month or that days will come that you just don't feel like exercising . You'll have days that you just sit in front of the tv and eat anything and everything that you are not suppose to....you are human.....BUT....you will start again the next day and do what needs to be done...its all part of the process. Just KEEP GOING. ....Do your thing and remind yourself why you deserve better....EVERY DAY💚💛💜💙

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karienvanderwal. I am so proud to announce my April 2019\" FAT TO FIT \"challenge top 10

I am so proud to announce my April 2019" FAT TO FIT "challenge top 10 winners. Its been 3 months and these guys worked hard and learned a lot...They all send me their "before "pictures in April and when I got the "after" results now in June I was amazed not only at how much fat they lost but also the amount of muscle they gained. . What you see here is no quick fixes....no strict dieting.....no hectic fatburners,drugs and steroids...only good healthy eating and hard work.This is about a lifestyle change that you need to sustain long after the challenge. . I permitted cheat meals. I even added in chocolate and wine. I wanted them to fall in love with their new lifestyle. . I think most of them learned and grew a lot from the inside out and learned that we need to take care of ourselves not only physically but mentally and spiritually also.Your body can only do what the mind and heart believes it can🤗😘 Thank you for letting me help you and guide you and letting me show you the best way to get to your goals.Thank you for trusting the process and allowing yourselves to change in the last 3 months .All your hard work paid off.Thank you for allowing me to be a part of this incredible journey with you. . ANYONE INTERESTED IN JOINING THE NEXT CHALLENGE NOW IN JUNE...CONTACT ME ON 0729964942

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I feel privileged to got a pic with the winner of #theballitopro2019 @dvdsilva from Brazil 🇧🇷..CONGRATS !!!!! Well deserved 🤗🏄‍♂️🏆

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Lunchtime 😁🐟🌞

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It’s no secret that if you want to change your body obviously diet and exErciSe are key, BUT it's the way you think that will get you off the couch when things get tough. And trust me it always gets tough 🙆🏻‍♀️ It’s easy to get motivated and loose a few cm's, the hard part is to keep those cm's off. . If you want this change to last at all, you need to find your why, you need to dig deep and find what fuels you. . So ask yourself now: . WHY DO YOU WANT TO LOOSE WEIGHT❓ . Just too look hotter? To get more confidence? To win a competition? To impress your wife/husband ? . The reason doesn't matter, the important thing is to be honest with yourself on this because this is going be your WHY , this is what you have to hold onto when those though times are coming. . Set your mind to what you want to achieve and get to work.WRITE IT DOWN...And print out your affirmation where you can read it and see it every single day ! . If you need help with this...contact me on 0729964042 and lets get your Summer body ready !!!!😁🌅🌞

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Party with the Pros...💃🕺

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😁🤗💕 ES

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karienvanderwal. Today I want to motivate you to #BELIEVE that you are #WORTHY of  livi

Today I want to motivate you to #BELIEVE that you are #WORTHY of living a better,healthier and happier life.Taking care of yourself and looking after yourself shouldn'tbe optional...its should be non-negotiable... . Changing to a healthier lifestyle is actually much simpler than you think....I realise most people work long hours and have little time to even break for lunch or exercise...but you can start with the small tthings and do what you can each day. . So here is a few very simple tips for you to follow if you want to lose some weight😁🌸 *Choosing less sugary beverages.Drinks such as soda and juice are loaded with sugar and empty calories. Try tap water, seltzer water, or no calorie flavoring packets instead! *Eating breakfast. Starting your day with a nutritious meal will prevent you from getting too hungry during the day and will give you energy to think and concentrate during the day. *Packing fruit for a snack. Choosing fruit over chips or candy will provide your body with important nutrients. *Eating more whole grains. Choose whole grain bread, whole grain pasta, brown rice, and high-fiber cereals. They are more filling than refined grains such as cookies and pastries. *Choosing lean proteins. Chicken, turkey, fish and vegetarian sources of protein, such as beans and tofu, contain less fat than other proteins. *Eating more servings of fruit and/or vegetables. Aim to include one or both at most meals and for snacks. *Watching your portion sizes. Choose regular portions, not super-sized ones. Eat only until you feel satisfied. SIMPLE WAYS TO FIT SOME EXERCISE INTO YOUR DAY !!! *Taking the stairs instead of the elevator *Walking instead of taking the bus *Look for exercise videos on Youtube OR JOIN MY ONLINE-HOME-EXERCISE-PROGRAMME *Joining a sports team or a dance team *Going for a walk with your family or friends

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Happy Birthday to the youngest 40year old I know. Always stay so young at heart and full of life coz that's why we love you and love being around you.God made all your crazy wild dreams come true because you are a man so true after His own heart...we are so blessed to have you in our lives and we love you so so very much 😘😘😘

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