#stfrancisbay

Instagram photos and videos

#stfrancisbay#easterncape#southafrica#water#winter#sea#capestfrancis#anotherbeautifuldayinafrica#fun#keepingbusy#schoolholidays#canals#holidays#bigtimetaverna#gorgeousday#somuchfun#thingstodowithkids#ec#capegetawys#getaway#spoilt#bluewaters#adventures#travels#beautiful#sunset#family#beach#ocean#adventure

Hashtags #stfrancisbay for Instagram

So many reasons to make Pizza-Frittata!

Keep supper simple with MyDiet, PLANT BASED, healthy, easy, balanced meals ❤️
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#mydiet #eatclean #plantbased #additivefree #weightloss #healthcoach #nutritionspecialist #stfrancisbay #motivation #healthy #frittata #eggs


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My 6 session Program will make you wonder why you ever bought into that last FAD diet in the first place!
✨ ✨ ✨ ✨ ✨ ✨ ✨
Get ready to FEEL THE BEST YOU’VE EVER FELT..
Emotionally
&
Physically
🤸🏼‍♀️ DM me for more info
Nadine

#supplementfree #gimmickfree #tasty #mydiet #deliciousfood #consciouseating #mindfulness #wellnesscoach #eatclean #recipes #healthcoach #healthyrecipes #healthmotivation #onlinetrainer #stfrancisbay #nutritionspecialist


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MyDiet relies heavily on creating CREAMY and DELICIOUS sauces, dressings, Pestos and dips from scratch.

FETA & SMOKY PAPRIKA HUMMUS
&
AVOCADO CHILLI SALSA
goes with just about everything from Stoneground ciabatta to grilled chicken or stir fry veg 💕

Both high in plant fats and protein!

MyDiet coaching sessions are available online and
September bookings are filling up..Make sure you don’t miss out!!
❤️
#mydiet
#additivefree #sugarfree #deliciousfood #weightloss #weightlossrecipes #healthcoach #nutritionspecialist #stfrancisbay #eatclean #makeyourownfood #wellnesscoach #hummus #salsa #avocado #goodfats #foodies


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For my friend @juliet_upton Your when in Rome - at home workout (Part 2)
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From my HardCore Series..
SQUATS WITH CHEST OPENERS + PLANK WALK OUTS...
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All you need is a RESISTANCE BAND and some floor space.

This may look easy enough but get the reps in and feel your muscles activate TOP TO BOTTOM!

Try 8 Squat- Pulls & 8 Walk to plank or Burpee Walk outs..repeat x 8!
👇
#totalbodyworkout #athomeworkout #bigsweat #smallspace #fitness #wholebody #exercisemotivation #exercisebands #exercisedesign #byog #hardcore #exercisevideos #personaltrainer #stfrancisbay #squats #plankchallenge


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Sean Payne running up the point to catch another while @nicvonrupp goes in the other direction. #Monster #Hurley #billabong #vz #vonzipper #stfrancisbay #billysbeach #donkey #skeletonbay #walvisbay #namibia #surf #surfphoto #surfphotographer


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Damn good this boy. Kanoa Igarashi conducted himself magnificently at the Corona JBay Open. Expect to see a lot more of him 🤙🏻📸 @si_cunneen @kanoaigarashi @zigzagsurf @carvemag @surfer_magazine #jbayopen2018 #jeffreysbay #southafrica #teamcunneen #surf #surfer #surfing #wsl @wsl #capestfrancis #stfrancisbay #photooftheday_sa #japan #japanesesurfer


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Anyone heard of these little ‘Cucumelons’ before?

How cute are they?
I found them at my local #myspar #supersparvillagesquare
Deliciously refreshing...lovely on a salad or as a snack
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#mydiet #bfs #melons #cucumbers #cucumelons #wellnesscoach #weightlossmotivation #weightloss #salads #healthmotivation #lifestylecoach #nutritionspecialist #stfrancisbay #lunch #vegetarian #recipes #eatclean


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It’s Monday tomorrow..
start as you mean to go on 💪🏽
OATS with blueberries, bananas, honey & crushed cinnamon and almonds 💕
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#oats #breakfast #healthyrecipes #sportsnutrition #nutritionspecialist #stfrancisbay #goodcarbs #fitnessfuel #mydiet #beststart #eatclean #healthmotivation #lifestylecoach #wellnesscoach #weightlossmotivation #weightloss


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A beautiful winter afternoon on the beach
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#winterinsouthafrica #wintersun #beach #oceanview #winterboots #stfrancisbay #easterncape


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Wedding prep view in St Francis Bay


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Started off with a few clouds and lots of sun.....#sunnyday #clearsky #bluesky #bythesea #ocean #lovelyday #stfrancisbay


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Holiday Home Rental
#stfrancisbay


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When you want the boat to fetch you but your mates want to take photos of sunsets. @bluenoise_k


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Mid Winter lunch breaks in St Francis Bay


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I’ve been getting a lot of questions about ABS recently.. Here’s some of the most frequently asked... •How do I get rid of this LOWER AB FLAB?? •What’s the best exercise for a 6 PACK?? • How many times a week should I do MAT WORK?

Well the first and most important tip I can give on ABS has nothing to do with type or frequency .. Tip #1
GET YOUR DIET CLEANED UP!
Nothing is more important and no amount of crunches will give you a 6 pack if you’re consuming refined, high sugar, high fat foods.
TIP #2
DO A VARIETY OF EXERCISES THAT CHALLENGE THE WHOLE BODY AND STIMULATE OVERALL FAT BURN
There is no way of “spot reducing” fat so you need to target overall fat burn to see those muscles pop 💪🏽 TIP #3
DON’T LIMIT YOUR AB ROUTINE TO THE MAT!
As you’ll see in my video, I am a big fan of Burpees! Not only do they work on the ultimate FAT BURN but also activate all muscles of the abdominal group...Get the lower body working toward the upper body.. Today’s AB workout is my HardCore Burpee routine 🤸🏼‍♀️ Try a variation of leg work. Try and keep going for 30 seconds to 1 minute...rest and then go again.

Your challenge is to see how many minutes you can accumulate by the end of the week!

Keep your belly pressed to the spine and when you jump back, make sure there is no softening and arching of the lower back.
If you’re not sure you can perform at this level, walk back rather than jump.

#tagsomeone to do it with you!
#trifactor #totalbodyworkout #burpees #burpeechallenge #byog #bodyweight #fatburner #workouts #workoutwithme #stfrancisbay #fitnessmotivation #fitness #abs #abdominals #abworkout


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Lovely images of our Wine and Dine evening @stfrancislinks #foodie #foodandwine #coolclimatewines #stfrancisbay


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We love travelling along the coast, the surf spots are gems!
From Umzumbe to Bruce's Beauties and JBay, the camera has been rolling as the surfers do their thang! .
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#thegypsyproject #coasttocoast #gardenroute #backpacking #surfspots #brucesbeauties #stfrancisbay #surf #surfing #waves #endlesssummer #bluehues #actionphotography #travel #travelphotography


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Plan a trip to St Francis Bay and take a cruise on the beautiful canals 📷:@warick.photo 🚤🌊#letsdothisza #southafrica


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Huge thanks to Richard Arderne of St Francis Bay for donating some wetsuits to our @stfrancissurf project, and sports equipment to Sea Vista Primary. We appreciate all the support! .

#ThankfulThursday #wetsuits #donations #surfoutreach #stfrancisbay #seavista #pamgolding #charity #giveback #surfing #youthprogram #youthempowerment #communitydevelopment #easterncape #9MP #goingthedistance


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Walk along the river this morning! #walk #beautifulwalk #familywalk #rivermouth #riverwalk #stfrancisbay


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My client convinced me to Post this, after asking to see my ABS one day... I think it’s a pretty significant share as My Mantra has always been LOVE YOURSELF AS A WHOLE.. You can’t separate yourself into the bits you like and the bits you don’t like or you are incomplete.

Child birth killed my 6 pack.
I cried a little.

Then I embraced PILATES and CORE Training and did a little sewing up from the inside out.

Separation of the abdominal wall (DIASTASIS RECTI) is quite common but there are so many ways to get strength gains back in the abdominal area.. Stopping the “Gym bunny crunches” and
Incorporating my HardCore series into my TriFactor Method has definitely proven to be hugely effective. .
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#diastasisrecti #abdominals #abs #abworkout #hardcore #workouts #motivation #childbirthchallenges #loveyourself #personaltrainer #stfrancisbay #strengthtraining #onlinetrainer #weightlossmotivation #trifactor #totalbodyworkout


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There are two things that often have the ability to change us; Fear OR Love
#choselove #Iamloved #overcome #stfrancisbay


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