https://www.healthignitefitness.com/blog daily 0.75 2024-04-04 https://www.healthignitefitness.com/blog/mind-muscle-connection monthly 0.5 2022-03-24 https://images.squarespace-cdn.com/content/v1/5ffc4992c1ead434c21f1ed4/14c3cd1c-1cee-4697-8d9d-e9c01ded61e2/Mind+muscle+connection+program+%284%29.png Blog - Mind muscle connection - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.healthignitefitness.com/blog/eat-to-live monthly 0.5 2022-03-24 https://images.squarespace-cdn.com/content/v1/5ffc4992c1ead434c21f1ed4/927d242a-c423-415d-9fca-745927c36656/eattolive.png Blog - Eat to live - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.healthignitefitness.com/blog/how-to-start-a-healthy-lifestyle monthly 0.5 2022-03-24 https://images.squarespace-cdn.com/content/v1/5ffc4992c1ead434c21f1ed4/8b379cca-b882-431f-9b7a-6c8782054f0b/Howtostartahealthylifestyle.png Blog - How to start a healthy lifestyle - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.healthignitefitness.com/blog/unlocking-vitality-nutrition-essentials-for-optimal-health monthly 0.5 2024-02-02 https://images.squarespace-cdn.com/content/v1/5ffc4992c1ead434c21f1ed4/5d9667b5-f7e4-47ae-86b8-00a5e6b97224/Vitality.png Blog - Unlocking vitality: Nutrition essentials for optimal health - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.healthignitefitness.com/blog/the-essential-benefits-of-regular-physical-activity-a-key-to-healthier-living monthly 0.5 2024-02-02 https://images.squarespace-cdn.com/content/v1/5ffc4992c1ead434c21f1ed4/6e34d3c2-1528-4684-afdf-9a06da935b4d/Physical+activity.png Blog - The Essential Benefits of Regular Physical Activity: A Key to Healthier Living - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.healthignitefitness.com/blog/maximising-your-workout-top-10-effective-fitness-routines-for-busy-people monthly 0.5 2024-02-02 https://images.squarespace-cdn.com/content/v1/5ffc4992c1ead434c21f1ed4/2f7a2d3c-80e7-44be-a1f2-4675823713e5/Fitness+routine.png Blog - Maximising Your Workout: Top 10 Effective Fitness Routines for Busy People - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.healthignitefitness.com/blog/m91s472cpozs8btgzbccy27ttmmo0q monthly 0.5 2024-02-02 https://images.squarespace-cdn.com/content/v1/5ffc4992c1ead434c21f1ed4/7913941d-7c7a-4561-bfe6-17c4f5cbb184/diet+and+fitness.png Blog - The Power of Nutrition: Understanding the Role of Diet in Fitness - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.healthignitefitness.com/blog/unveiling-the-power-of-quality-sleep-a-guide-to-restorative-slumber monthly 0.5 2024-02-05 https://images.squarespace-cdn.com/content/v1/5ffc4992c1ead434c21f1ed4/8c363224-a4f1-421d-a284-5da740844137/Quality+sleep.png Blog - Unveiling the Power of Quality Sleep: A Guide to Restorative Slumber - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.healthignitefitness.com/blog/10-must-try-home-workouts-for-beginners monthly 0.5 2024-03-01 https://images.squarespace-cdn.com/content/v1/5ffc4992c1ead434c21f1ed4/d941067c-cb54-4785-ba98-82c312c65e81/Untitled+design+%282%29.png Blog - 10 Must-Try Home Workouts for Beginners - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.healthignitefitness.com/blog/the-ultimate-guide-to-a-balanced-diet-what-to-eat-for-optimal-health monthly 0.5 2024-03-06 https://images.squarespace-cdn.com/content/v1/5ffc4992c1ead434c21f1ed4/f99833b9-9651-4a62-93b4-81f4cb5dc016/Untitled+design+%283%29.png Blog - The Ultimate Guide to a Balanced Diet: What to Eat for Optimal Health - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.healthignitefitness.com/blog/how-to-set-realistic-fitness-goals-and-achieve-them monthly 0.5 2024-03-06 https://images.squarespace-cdn.com/content/v1/5ffc4992c1ead434c21f1ed4/ce819678-35ab-4b9f-8d9c-ba762acbe6dc/Fitness+goals.png Blog - How to Set Realistic Fitness Goals and Achieve Them - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.healthignitefitness.com/blog/the-science-of-sleep-how-rest-affects-your-fitness-journey monthly 0.5 2024-03-06 https://images.squarespace-cdn.com/content/v1/5ffc4992c1ead434c21f1ed4/166fb530-f4b8-4a03-9a43-8182fad7ef9a/sleep.png Blog - The Science of Sleep: How Rest Affects Your Fitness Journey - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.healthignitefitness.com/blog/meal-prep-101-easy-and-healthy-recipes-for-busy-people monthly 0.5 2024-03-06 https://images.squarespace-cdn.com/content/v1/5ffc4992c1ead434c21f1ed4/e85d73a0-f3bf-40f3-ab71-f7b4b9b38460/Meal+prep.png Blog - Meal Prep 101: Easy and Healthy Recipes for Busy People - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.healthignitefitness.com/blog/understanding-macros-how-to-balance-carbs-proteins-and-fats monthly 0.5 2024-03-06 https://images.squarespace-cdn.com/content/v1/5ffc4992c1ead434c21f1ed4/1984b85e-bdc2-4243-ba25-d62dd861666e/macronutrients.png Blog - Understanding Macros: How to Balance Carbs, Proteins, and Fats - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.healthignitefitness.com/blog/yoga-for-stress-relief-5-poses-to-help-you-relax monthly 0.5 2024-03-06 https://images.squarespace-cdn.com/content/v1/5ffc4992c1ead434c21f1ed4/79f14a32-2db7-4c68-802d-97e27b60cfc4/yoga.png Blog - Yoga for Stress Relief: 5 Poses to Help You Relax - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.healthignitefitness.com/blog/the-benefits-of-strength-training-over-cardio monthly 0.5 2024-03-06 https://images.squarespace-cdn.com/content/v1/5ffc4992c1ead434c21f1ed4/3ad24d7d-9ba1-4a32-a21b-80f8d86688a7/strength+training.png Blog - The Benefits of Strength Training Over Cardio - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.healthignitefitness.com/blog/mental-health-and-exercise-the-connection-explained monthly 0.5 2024-03-06 https://images.squarespace-cdn.com/content/v1/5ffc4992c1ead434c21f1ed4/f58dc41d-3b04-4d4a-9da3-7d22eccd00eb/mental+health.png Blog - Mental Health and Exercise: The Connection Explained - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.healthignitefitness.com/blog/navigating-weight-loss-tips-and-tricks-for-sustainable-results monthly 0.5 2024-03-06 https://images.squarespace-cdn.com/content/v1/5ffc4992c1ead434c21f1ed4/245d4ff2-bd73-4f4e-8c4f-6d8f68a8bf6f/weight+loss.png Blog - Navigating Weight Loss: Tips and Tricks for Sustainable Results - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.healthignitefitness.com/blog/hydration-and-health-how-much-water-should-you-really-drink monthly 0.5 2024-03-06 https://images.squarespace-cdn.com/content/v1/5ffc4992c1ead434c21f1ed4/21a93b33-44fd-40e8-a371-3d3933496e47/water.png Blog - Hydration and Health: How Much Water Should You Really Drink? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.healthignitefitness.com/blog/outdoor-workouts-benefits-and-ideas-to-get-you-started monthly 0.5 2024-03-06 https://images.squarespace-cdn.com/content/v1/5ffc4992c1ead434c21f1ed4/025165cc-1156-487c-91be-a6d859aa69c7/outdoor+workouts.png Blog - Outdoor Workouts: Benefits and Ideas to Get You Started - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.healthignitefitness.com/blog/the-impact-of-diet-on-skin-health-what-to-eat-for-a-glowing-complexion monthly 0.5 2024-03-06 https://images.squarespace-cdn.com/content/v1/5ffc4992c1ead434c21f1ed4/b2e8f96a-e507-43a7-9477-2ac7f852d991/diet+on+skin.png Blog - The Impact of Diet on Skin Health: What to Eat for a Glowing Complexion - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.healthignitefitness.com/blog/running-for-beginners-how-to-get-started-safely-and-effectively monthly 0.5 2024-04-04 https://images.squarespace-cdn.com/content/v1/5ffc4992c1ead434c21f1ed4/d93ef2a5-2a5c-489b-8428-1816d50b6b6a/running.png Blog - Running for Beginners: How to Get Started Safely and Effectively - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.healthignitefitness.com/blog/how-to-overcome-fitness-plateaus-and-keep-making-progress monthly 0.5 2024-04-04 https://images.squarespace-cdn.com/content/v1/5ffc4992c1ead434c21f1ed4/698d1b68-d2d1-4737-820b-d0487622d5ca/fitness.png Blog - How to Overcome Fitness Plateaus and Keep Making Progress - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.healthignitefitness.com/blog/the-psychology-of-eating-understanding-and-overcoming-emotional-eating monthly 0.5 2024-04-04 https://images.squarespace-cdn.com/content/v1/5ffc4992c1ead434c21f1ed4/be77f4d2-3ca3-4439-aae8-068226fd38ca/emotions.png Blog - The Psychology of Eating: Understanding and Overcoming Emotional Eating - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.healthignitefitness.com/blog/recovery-techniques-how-to-reduce-muscle-soreness-after-workouts monthly 0.5 2024-04-04 https://images.squarespace-cdn.com/content/v1/5ffc4992c1ead434c21f1ed4/08b99d58-f787-493b-9233-8fea1f562d41/reduce+soreness.png Blog - Recovery Techniques: How to Reduce Muscle Soreness After Workouts - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.healthignitefitness.com/blog/category/Nutrition monthly 0.5 https://www.healthignitefitness.com/blog/category/Healthy+Lifestyle monthly 0.5 https://www.healthignitefitness.com/blog/category/Workouts monthly 0.5 https://www.healthignitefitness.com/blog/category/Tips monthly 0.5 https://www.healthignitefitness.com/home daily 1.0 2022-10-24 https://images.squarespace-cdn.com/content/v1/5ffc4992c1ead434c21f1ed4/1629983768981-XHZZSZ641IHR0L3S4BLF/breakfast.png Home - eat to live I’ve tried every diet out there and nothing worked, or it did, but only for a while and then I fell back into my old eating patterns. Diets are not the way to go, they are restrictive and not maintainable. When you make that decision to start eating to fuel your body and not just to eat, because it makes you feel good for 10min. You will start seeing and feeling the results you’ve always wanted. This program will educate you on how to correctly fuel your body. You will have all the tools and knowledge you need to use after you’ve finished the program for long term results. https://images.squarespace-cdn.com/content/v1/5ffc4992c1ead434c21f1ed4/1629899608492-DR1BMZMEMHGZRDX7M4XP/Screenshot+2021-06-03+at+08.14.05.png Home - mind muscle connection If you’ve never heard this term, you’re in for a surprise. Your brain is a powerful tool that needs to be utilised when exercising. There’s nothing wrong with moving your body by just going through the motions of each exercise, but you can achieve so much more if you activate the muscle you’re supposed to be using during the exercise. This program will teach you correct form, muscle activation and how to get the body you’ve always wanted. https://www.healthignitefitness.com/aboutme daily 0.75 2022-01-18 https://images.squarespace-cdn.com/content/v1/5ffc4992c1ead434c21f1ed4/1632837085759-JJDRGTC4DLRPZHZUMDKB/surinabarnard.png About me - Hi, I’m surina barnard This has not been an easy journey for me to be honest. My whole life I saw food as either the enemy or used it to feel good. I struggled with my body image and had low self esteem throughout school and into varsity. I ate very little and if I did, it was mostly sweets or chocolate or any refined carbohydrates I could get my hands on. Throughout this, I used to exercise daily and of course my energy levels were very low. My body was malnourished and I was tired all of the time, because I was not eating enough calories and I was not getting any nutrients from my food. This was a continuous cycle. I was in the middle of my studies (Somatology) and finally the nutrition that I was studying started to hit home. I would look at what you should be eating to get all of your macronutrients and all of your micronutrients and see all of the deficiency symptoms and realised that I probably had about 60% of them. Everything clicked. I started to view food differently. I realised that your body needs fuel to run and perform at its best, therefore you need the correct amount and quality of fuel. Now I love food, I love being able to enjoy food, I think about what I put into my body and which foods will provide me with enough energy and vitamins and minerals. I have always loved pushing my body to the limits and finally I have the correct fuel to help me achieve and maintain the level at which I exercise without burning out. I studied to become a personal trainer, because I have a passion for health and fitness and helping people reach the best version of themselves. I hope you join me on this journey to live a fit and healthy lifestyle all year round. https://www.healthignitefitness.com/contact daily 0.75 2021-10-13 https://images.squarespace-cdn.com/content/v1/5ffc4992c1ead434c21f1ed4/1633698105865-BL5JNQBTRJUAFC843KU2/Screenshot+2021-09-21+at+13.01.40.png Contact https://www.healthignitefitness.com/programs daily 0.75 2022-10-24 https://images.squarespace-cdn.com/content/v1/5ffc4992c1ead434c21f1ed4/1d9f3e22-4e26-4956-9cd3-663068a3f10d/4.png Programs - Free mind muscle connection program 45min-60min guided workouts - I workout with you Warm ups and cool downs Cues to correct your form and really focus on the muscle you are training forming the mind muscle connection 5 workouts including upper body, lower body and abs and glutes You will do the same workouts over a period of 4 weeks to really establish the mind muscle connection and to have correct form There is also no talking videos included if you know how to perform the exercise correctly and do not need explanations You will need dumbbells, resistance bands, a mat, water and a towel https://images.squarespace-cdn.com/content/v1/5ffc4992c1ead434c21f1ed4/e32ed65c-bed2-49ae-9350-f5931536376b/Nutritional+guide.png Programs - eat to live nutritional guide In depth information on nutrition e.g. calories, macronutrients and micronutrients How many calories, macronutrients and micronutrients you need with food sources A 28 day example meal plan with recipes and grocery lists How to create your own meal plan Tips and tricks on how to maintain a healthy lifestyle all year round Download Part 1 Download Part 2 Download Part 3 https://images.squarespace-cdn.com/content/v1/5ffc4992c1ead434c21f1ed4/c19f1701-a794-40f4-9e8f-559f48defe2d/5.png Programs - beginner mind muscle connection program 45min-60min guided workouts - I workout with you Warm ups and cool downs Cues to correct your form and really focus on the muscle you are training forming the mind muscle connection 5 workouts including upper body, lower body and abs and glutes You will do the same workouts over a period of 4 weeks to really establish the mind muscle connection and to have correct form You do not need any equipment, just a mat and a bottle of water