Isn’t it fantastic that we can exercise any time of the day from 1st June! Research has indicated that more people are likely to exercise at home in future. So exercising solo or in small groups is becoming the new trend.

Our team has really started to enjoy running again. It is best to start with short distances and build up to 5 km. A regular 5K – like doing the weekly SA BIG 5k – is a great way to challenge yourself to reach your goals. Beginner runners should start by building a base using the run-walk method. Don’t worry about how far you run at first, rather focus on the amount of time you can run continuously. It is essential to remember to be patient and build up your running slowly to avoid injury.

Before you jump right into running your first 5km, remember to do some basic warm-up exercises. This will help to ensure that your muscles and joints are ready to run. Take a few minutes to prepare your mind for the run too.

Remember to cool down after your run. A basic cool down routine that includes some static stretches should be followed to help reduce muscle stiffness.

Today’s recipe is an easy delicious, nutritious, and inexpensive breakfast that can be enjoyed after your run. We used date syrup made in last week’s Wellness Wednesday. Get the date syrup recipe here: https://bit.ly/3cMRIG5

Vegan Granola (makes approximately 900g)

Cost of ingredients in May 2020: Approximately R2.70 per 30g serving


  • 50g desiccated coconut
  • 350g raw oats
  • 2 tsp ground cinnamon
  • 100g mixed dried fruit, chopped (we used apricots and raisins)
  • 150g raw almonds, chopped
  • 150g coconut oil, melted
  • 200ml date syrup (see last week’s Wellness Wednesday for recipe)
  • Extra date syrup and yogurt to serve


  • Heat oven to 180 degrees celcius.
  • Mix all ingredients in a mixing bowl. Spread evenly over 2 baking sheets lined with baking paper (we used one large tray).
  • Bake for 20 minutes, stirring after 10 minutes. Allow to cool before storing in an airtight container.
  • Serve with yogurt or milk (can substitute with vegan yogurt or milk).

Remember that being fit and healthy is 80% nutrition and 20% exercise and that Liviya Nutrition and Fitness is here to guide you – every step of the way.

Liviya are busy creating a subscription-based wellness website where their internationally qualified nutritionist will take you  on a nutrition journey with step-by-step exercise videos (developed by professional sport scientists) which will help you to achieve your fitness goals and stay motivated.

With Liviya Nutrition and Fitness as your lifestyle coach, you can now afford to live healthily.

Stay tuned for weekly #WellnessWednesay blogs with Liviya Nutrition and Fitness and follow them on Facebook and Instagram for daily inspiration.