Locked down but not knocked down

Since we are still under lockdown, with no news on when gyms will open and contradicting messages about going out to go or ride your bike the home challenges continue.

Last week it was a race against time to see how many ab rollouts I could do in an hour. The ab roll out is an done with the help of an ‘ab wheel’.

There are lots of benefits and health positive effects to this exercise – especially since it trains lots of muscles at the same time. Check out how to, why, benefits and more on Home Training Hero’s site.

In short (still, picture) it goes something like this:

But since the kids are home and looking to be entertained, you could also try this*

To answer the question


A hop, skip and a jump

Well, more like skip, skip, skip, skip, skip skip skip… for 12 hours.

Having survived and recovered from Monday’s 24hours of spinning I was ready for another challenge- lockdown is nog lank.

As always, my snack game was strong but unlike Monday (when my wife fed me in the seat of the bike) you have to actually stop skipping to get anything into your mouth…

I started at sunrise (07:10) and finished at about 19:40 having taken a total of about 30mins to run to the bathroom, to eat and to tape up the rope where it actually broke due to friction on the floor.

12 more days of staying at home, what is next?

Photo blurry cause “can’t stop won’t stop”

Warming up

Training hard and looking after my body is important to me.  And it should be to you!

If you want the results, you should put in the hard work – as easy as that!  But what you eat is just as important!

The idea behind this website is to help people to train hard and eat healthy.

One of my pet peeves is when I see people in the gym doing exercises wrong – especially young boys using weights that are too heavy for them, because they can cause permanent damage to their bodies.  Also: what is the use of putting in the hours if you are not getting maximum benefits?

Therefore I will demonstrate (with photos or videos) and explain exercises in easily understandable terms.  And you are more than welcome to ask me questions.  I will also post easy and healthy recipes (because who has the time to spend hours in the kitchen??).


Paul The Terror

Spinning around the clock

For someone who loves to do exercise and who goes out to ride at least 100km on a bike every week ‘lockdown’ confinement to our property has been very tough. I can’t sit still… so I decided to take on a challenge on Day 18 of Lockdown.

And not just any challenge but a 24hr spinning challenge. Yes, 24hours in the seat of the static bike, going nowhere slowly.

I prepared by making sure I had all the right snacks and energy drinks ‘cause unlike Pinky and the Brain I had plans for the day, the whole day.

I had the TV as a view and had to put a pillow on the seat about half way through, but I DID IT. Who’s next?

For a 25 hour day..?

Recipe: Avo bombs

The original recipe used bacon and then fried the bombs in oil in a pan.  I decided to make it a bit healthier.  

Soft-boil some eggs.  Take the shell off.  

Skin an avo and hollow it out slightly, if needed.  

Place the egg in the bottom halve of the avo and put the top halve back.  

Wrap the avo in chicken rashers and bake in an oven at 180°C till the rashers is crispy.  

Cut through and enjoy!

Recipe: Avo & Spinach shake

Avo & Spinach Meal Replacement Shake

I usually don’t approve of Meal Replacement shakes … I prefer to eat real food!  But this is a very healthy alternative to a meal, if you are in a hurry.


½ avo

½ cup of spinach

1 banana

1 tbs peanut butter

½ cup of milk

½cup of Greek yoghurt

1 serving of vanilla whey protein

and 5-6 blocks of ice

in a blender.

Recipe: Protein Pudding

Protein Pudding in a Mug

Mix 1 scoop chocolate flavour Herbalife F1 powder (or whey), 1 tbsp unsweetened cacao, 1 egg, ½ tsp baking powder, ¼ cup milk and tsp sweetener (if needed) in a large cup and microwave for 1½ minutes.

Melt a caramel or chocolate flavour Herbalife protein bar in ¼ cup milk in the microwave and then add ½ cup plain yoghurt (or ¼ cup yoghurt, ¼ cup cottage cheese) and 1 tbsp sweetener of choice (if needed).  Pour it over the cake in the cup.  Then place in the fridge to set.

Add a topping of your choice – I used yoghurt, cocoa powder and dried banana slices; my wife used whipped cream and hot chocolate powder and dried banana slices.

Recipe: Fish cakes

This recipe is quick, easy and healthy … and very good!  You only use one bowl and one pan, it takes a few minutes to make and unlike other fish cakes, it is actually healthy!


2 eggs

1 scoop oats

1 can tuna (or sardines)

a little bit of mixed herbs

a few drops lemon juice

and half an onion (raw or fried) in a bowl. 

Scoop it into a pan heated with some canola oil.  Turn once.  Enjoy. (You can add some avo on top to make it even better!)