Adele Niemand

@ZanMdodana Let's start with the fact that you are BEAUTIFUL! and second that I've known you for 20 years! Prouder than proud and oore than that ALL ROUND HERO of mine! LOVE You friend

My message to the Proteas as they start their journey in the Commonwealth… instagram.com/p/BhL-n_tFUTR/

Gearing ourselves up for what lies ahead #imoveme #asics_za #netballertotraithlete #watchthisspace instagram.com/p/BgwiezXF-8H/

When you enter Izolde's Pain Cave you will discover muscles you never had!Best personal trainer… instagram.com/p/BghHs1jlR4a/

The view though #knsyna #beauty #lookandsee instagram.com/p/Be3TJbylE4k/

Back at it again! Easy recovery swim after this weekend #settingthenextgoal… instagram.com/p/Ben_L6gFRm4/

Race day, 17 weeks of hard work, 358hours of training all times down to this! #Ironman4kidz… instagram.com/p/BeeoygtFsIh/

FINALLY!!! En route East London!! Would have like to be there sooner but life happens when you… instagram.com/p/BecVltYlA_9/

Super excited to share my race number for Ironman East-london 70.3! If you want to track me… instagram.com/p/BeZxbdCluBa/

One of my favourite quotes "we are what we repeatedly do,Excellence therefore is not an act,… instagram.com/p/BeSc2L9Fz1R/

Nothing better than a post run coffee and motivational support from these 2… instagram.com/p/Bd7ohVVlGPo/

So I randomly get asked to do a Crossfit team challenge and think "Why not?!". Muscle memory… instagram.com/p/BdSPR_VFjQw/

This mornings training partner!#runningfriend #fromnetballertotriathlete #madeafriend instagram.com/p/BdAz7Wul0Xq/

Been awake since 3am to be on time for my 5:55 flight only to be delayed because the crew only pitches at 7am! Totally unacceptable @kulula

How to make a 10k run interesting...add some core exercises every 2km! A strong core is much… instagram.com/p/BcWxNJol2CA/

Very Impressed with @GarminSA for the exchange of my faulty 735xt! Been lost without my most precious training tool for Ironman 70.3!#canttrainwithoutHR #favouritetraningtool #qaulitybrand

Proud to announce that I am taking part in Team Orange next year at the Ironman 70.3 in… instagram.com/p/BcUWH_5FPLE/

When you realize just how far an 800m is when you have to do it as a Sprint. #imadeit… instagram.com/p/BcJmPQ7FB4r/

Recently came across 2 pieces of advice we can all use ... 1. 'Be brilliant at the basics' 2. 'When at home, be at home'

This workout focuses on working the whole body in all planes of motion and can be done anywhere without equipment. triathlete.com/2013/05/traini…