Trove Wellness

Guiding Modern Women towards Holistic Wellness 🍀💫 | Founder - @JuanitaKhumalo | [email protected]

[Juanita K. Khumalo @JuanitaKhumalo]

Your experience matters and we’re levelling up to make the TROVE Fitness Festival even better for YOU!

We cannot wait to see you Saturday!

💕#TROVEFitnessFest #TROVEFitnessFestival loading! 💫

[Juanita K. Khumalo @JuanitaKhumalo]

TROVE Sisters! Fitness Fest Enhancements! 🩷⭐️

We’ve listened to your feedback, and we’re making some exciting changes for 2024!

From a bigger venue to smoother registration and more food options….

[Juanita K. Khumalo @JuanitaKhumalo]

Rise & Shine, Family ✨

New Love Letter in your inbox.

Subject: Healing Whispers - A Letter To Your Younger Self 🌸

Written with so much love. Forever, Cheering You On 🤎🌿✨

[Juanita K. Khumalo @JuanitaKhumalo]

Hello Fam ☺️

New Wellness Love Letter in your inbox 💌

A True Measure: African Women Beyond BMI Limitations.

Enjoy the read, written with love, always!

🤎🧘🏾‍♀️🌿✨

[Juanita K. Khumalo @JuanitaKhumalo]

SAVE/BOOKMARK

A Breakdown of Healthy Fats, Protein and Carbohydrates sources to include in your diet:

1. HEALTHY FATS:

- Avocado: A rich source of monounsaturated fats and fiber.
- Fatty Fish: Salmon, mackerel, and sardines for omega-3 fatty acids.
- Nuts and Seeds: Almonds, walnuts, flaxseeds, and chia seeds.
- Olive Oil: Extra virgin olive oil is rich in monounsaturated fats.
- Coconut Oil: Contains medium-chain triglycerides (MCTs).
- Nut Butter: Natural peanut butter or almond butter without added sugars.
- Flaxseed Oil: A source of alpha-linolenic acid (ALA).
- Dark Chocolate: In moderation, it contains healthy fats and antioxidants.
- Soybeans and Tofu: These soy products are rich in unsaturated fats and are excellent sources of plant-based protein.
- Cheese: Some types of cheese, like feta and mozzarella, offer healthy fats in moderation.

Remember that while healthy fats offer numerous benefits, they are calorie-dense, so portion control is important, especially if you're managing your calorie intake.

[Juanita K. Khumalo @JuanitaKhumalo]

How to Combat the Negative Thoughts in your Mind 🤎🌿✨

Apply the RRRR Rule:

1. RECOGNISE the negative thoughts in your head. Just because a thought occupies your mind, doesn’t mean its real or factual.

2. REVERSE the negative thoughts.

3. REPLACE them with positive thoughts and affirmations.

4. and REPEAT.

Reminder - Don’t believe everything you think. You are not your thoughts, but merely, the one who sees them.

[Juanita K. Khumalo @JuanitaKhumalo]

You guys seem keen! YAY! 🤎

NB: Make sure to subscribe to my wellness emailers so you don’t miss the nuggets of wellness I share with my community:

https://t.co/GjABIPOmNO

I have email/Love Letter going live on Tuesday. These will guide you along your wellness journey. 🌿🧘🏾‍♀️💫

[Juanita K. Khumalo @JuanitaKhumalo]

SAVE/BOOKMARK:

Ox Liver with chickpeas and Broccoli Recipe:

One of my all time favourite recipes. Healthy, delicious, affordable and quick meal for lunch or dinner.

Ingredients used:
- 1 can of chickpeas
- Broccoli
- Ox Liver
- Onion

Seasoning:
- Garlic powder
- Paprika
- Black
- 1/2 teaspoon salt

Use 1 teaspoon of each spice and the salt.

ENJOY!!!

[Juanita K. Khumalo @JuanitaKhumalo]

SAVE/BOOKMARK:

Lunch Inspo - one of my favourite healthy High Protein Salads perfect for summer! 🥗

Ingredients used:
- Chicken (or tuna)
- Quinoa (or couscous)
- Baby spinach
- Cherry Tomatoes
- Red Onion
- Black Pepper
- Lemon Juice
- Balsamic Vinegar

ENJOY! 😋

[Juanita K. Khumalo @JuanitaKhumalo]

SAVE/BOOKMARK:

Brunch/Lunch Recipe - Nutrient dense Chicken & Mayo sandwich!

Ingredients needed:
- Shredded chicken (I use dry or overcooked chicken breast meat for this)
- Baby spinach
- Mayonnaise
- Avocado
- Bread
- Lemon juice

Seasoning:
- Black pepper, garlic flakes and a pinch of salt

Instructions:
Shred your chicken, add the baby spinach, mayo and the seasoning to the chicken and mix! Add your avocado and the dash of red lemon juice on top and you’re done!

ENJOY! 😋

[Juanita K. Khumalo @JuanitaKhumalo]

SAVE/BOOKMARK:

HEALTHY LUNCH RECIPE: Cajun Chicken Cubes with roasted chickpeas, steamed broccoli and brown rice bowl with a delicious creamy dill homemade salad dressing!

Chicken Ingredients:
- Chicken cubes
- 1 spoon of olive oil
- 1 teaspoon Cajun spice
- 1 teaspoon garlic powder
- 1 teaspoon of Basil
- 1/2 black pepper
- pinch of salt

Instructions: Add the olive oil to the chicken in the bowl, mix the spices, season the chicken. Heat the olive oil on a pan and add your chicken. Cool for 15 minutes until golden brown!

[Juanita K. Khumalo @JuanitaKhumalo]

SAVE/BOOKMARK:

Do carbohydrates make you fat?

To cut carbs out of your diet or not if you are trying to lose weight?

Are carbs really as bad as they’re made out to be?

YOU CAN STILL LOSE WEIGHT WITH CARNA IN YOUR DIET.

LEARN HOW WITH THIS IMPORTANT THREAD 🧵

[Juanita K. Khumalo @JuanitaKhumalo]

Beloved Family! 😌

New Love a letter in your inbox 💌

Subject: How To Differentiate Between Injury Pain & Exercise Pain.

NB read, especially with so many people desperately trying to be part of the 2023 Summer Goals train.

Written, with love! Enjoy the read! 🤎🏋🏾‍♀️🌿✨

[Juanita K. Khumalo @JuanitaKhumalo]

1. The deep sense of inner peace and contentment you have from doing what you believe is right is unmatched.

2. You have stronger and more meaningful connections with others who appreciate your kindness and trustworthiness.

3. You are respected and have a good reputation (your name is your currency) which goes a long way professionally, in your community, society and among your peers.

4. You’re happier, less stressed, less anxious and have a clean conscious which can improve your mental and emotional well-being.

[Juanita K. Khumalo @JuanitaKhumalo]

SAVE/BOOKMARK:

QUICK 10 min Breakfast or Lunch Idea:

Sautéed mushrooms with avo and wholewheat brown bread.

What I had for breakfast today, this could easily make something light for lunch too.

Sautéed Mushrooms Ingredients Needed:

- 1-2 tablespoon olive oil
- mushrooms
- 1 clove garlic minced (powder works too)
- 1 tablespoon Worcestershire sauce
- 1 tablespoon of Black pepper
- 1 tablespoon water plus more as needed
- 1 teaspoon fresh thyme leaves (optional)

Instructions:

- Heat olive oil in a large skillet over medium heat.
- Add sliced mushrooms and cook without moving them for 3 minutes until they reduce in size and look sautéed.
- Add minced garlic and stir for 30 seconds, followed by Worcestershire sauce, black pepper, and water.
- Cook for an additional 4 minutes or until the liquid evaporates.
- You can optionally add thyme leaves and serve the dish warm.

ENJOY! ☺️🤎🧘🏾‍♀️🌿✨

[Juanita K. Khumalo @JuanitaKhumalo]

SAVE/BOOKMARK THREAD:

How Food Journaling Is Your Path To Weight Loss Mastery! 🤎🌿💫

[Trove Wellness @TroveWellness]

RT @Juanita_Khumalo: Get ready to catch the TROVE Fitness Festival EXPERIENCE LIVE feature on The Expresso Show! If you happened to miss ou…

[Trove Wellness @TroveWellness]

Today, take some well-deserved rest, and relish in the memories we created together. 

We can't wait to showcase your incredible moments across all our platforms! 

Don't forget to tag us, so we can share the magic and repost your epic highlights. 

#TroveFitnessFest

[Trove Wellness @TroveWellness]

Good morning, TROVE Tribe! 

Yesterday was an absolute blast, and we owe it all to you. Your dedication and enthusiasm made the event unforgettable. 

#TroveFitnessFest

[Trove Wellness @TroveWellness]

Oh TROVE Tribe, you made today so amazing🧡

Re a leboga
Siyabonga
Ro livhuwa 
Thank you
Dankie
Ha khensa
Enkosi
Re a leboha

#TroveFitnessFest