Beautiful Fighta

Muay Thai . Fitness . Nutrition . Skinny jeans . wayfarers . Green tea

Posts tagged diet

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Team Kules Fitness - the business

Team Kules Fitness – the business

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Hi Team,

Kat and I would like to take this opportunity to share some very exciting updates with you.

Firstly we have just received news that we have received our business registration today! We are both pretty pumped about it all, as it means we can start registering domain names, emails and get working on our website.

It’s the beginning of the latest chapter of our business life, and is…

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Filed under business diet fitness gym health lifestyle nutrition online training personal trainer personal training PT training weight-loss well-being workout

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Breakfast: Sweet Potato and Veg omelette

Breakfast: Sweet Potato and Veg omelette

So it’s the weekend. You ate all your prepped and organised meals for the week, and now you are left with what ever is in your fridge. Now you are left with weekend activities and eating around them. What do you eat for breakfast? What do you eat for the day, for the weekend without going off plan? This is something I think a lot of us get stuck with on the weekends. Or we don’t track or count…

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Filed under breakfast calories diet fit fitness food healthy healthy living macronutrients nutrition recipe training weight-loss

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When the scales can lie…

When the scales can lie…

So this week has been eye opening for me. I jumped on the scales for the first time in a LONG time, and I pushed out 82.5kg… I jumped off those scales pretty quick. It’s not the first time I’ve weighed in around that mark, only six months ago to be precise. But that time I was actually a wee bit chubby after a good Christmas and some extended time away from training.

I thought to myself, how can…

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Filed under calories diet fat loss fit fitness flexible dieting health healthy iifym macros muscle muscle mass scales training weight-loss workout

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Ladies, don’t be afraid to lift weights

Ladies, don’t be afraid to lift weights

Ok ladies, this is for you… a lot of ladies who speak to us and who are working with us want to lose weight. And I know, women in general are always aware of the following things: lose fat, tone up, look great in that dress for that function, look awesome in a bikini in summer… Well, I’m telling you now, to do this, you need to lift weights.


I’ve heard a few ladies mention that they are unsure…

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Filed under cardio diet dieting fat loss fit fitness gym health healthy lifestyle lifting muscle training weight-loss weightlifting weights workout

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Sunday is for Planning… Part 2

Sunday is for Planning… Part 2


So building on from my post earlier. I have meal prepped my lunches for the next 5 days, in the form of Moroccan Turkey. This way I can just grab’n’go during the week and know that I’m still getting all the right goodies. I can also put a whole recipe into MyFitnessPal and then it’s there to add in each day…

I planned the amount of ingredients before I cooked to suit my calorie and macro needs.…

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Filed under calories diet fit fitness fitness coach flexible dieting health iifym lifestyle macros meal prep muscle nutrition personal trainer personal training training weight-loss workout

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Sunday is for Planning…

Sunday is for Planning…

We’ve all heard the age old saying ‘failing to plan, is planning to fail’, and in terms of reaching your health and fitness goals, this is so true. If I don’t plan for my week ahead today, by setting my days for training and preparing what food I will eat, then I know I fail, feel rushed, eat the wrong things, ad don’t train as hard. So let’s take a breath and prepare the week ahead…



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Filed under coach diet fit fitness flexible dieting food health iifym nutrition personal training training weight-loss

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Why we fall off the fitness wagon: part 1

Why we fall off the fitness wagon: part 1

Have you ever started something but haven’t finished it? You know, those gym memberships you buy but just stop going? Or the running routine you set yourself to start at 5am in the morning? Or the newest diet you try but end up eating something you’re not supposed to so just finish the whole cake?

We all start a fitness program with the best of intentions. In our heads, we think we have a clearly…

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Filed under diet exercise fail fitness goals health nutrition weight-loss workout

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Mini-Muffins! Enough said…

I’ve been off sick for the past THREE DAYS from work and it’s driving me insane. I don’t do weel with resting, or doing nothing, but right now I’m at a stage where there is nothing else I can do. I got sick from running myself into the ground and giving too much over to my work, my OCD, perfectionism took over, and I needed my work to be perfect. I wasn’t even taking breaks at recess or lunch! And look where it got me, run down with a chest infection. So please, look after yourselves. When it comes down to fight-time, you are the only one in the ring, no one else, so look after the only body you have! Eat well, sleep and rest, exercise, omit positive energy, inspire others and drink lots of water! Everything else that stems from it is a bonus… Rant over…

Anywaaaaaaay, because I’ve been home for three days, I thought I’d play around with some healthy protein baking. It’s always nice to know there is a healthy ‘treat’ there for you, but it’s still following all the rules of clean eating. This recipe surprised me and turned out well. I used to make muffins all the time, but the normal, high-fat, sugary ones, so I combined my past knowledge with a few other recipes that I’d been reading around the traps and made my own flaves. The beauty about muffin recipes are, once you know the base recipe you can create any flavour! Oh, the power!! This recipe is clean, packed with protein, good fats, fibre and is paleo friendly (other than the protein powder!) I’ve been finding different brands of proteins cook better than others, so play with the recipe if you need to. Let me know how they turn out? Enjoy x x

Banana and Coconut Mini Protein Muffins

Makes 6

(I think it works out to around 120 cals a pop)

  • 1/2 cup almond meal (flour or ground almonds)
  • 1 scoop protein powder (I used unflavoured casein for this recipe, WPI works too)
  • 1/4 cup dessicated coconut
  • 1-2 egg whites
  • 1/2 mashed banana
  • 1 tbs stevia
  • 1 tsp vanilla essence
  • 1/4 cup macadamia nut oil
  • 1/4 cup light coconut milk

Heat your oven to around 180C and grease a muffin-tin with a little bit of oil.

Combine all dry ingredients in a bowl, almond meal, protein, dessicated coconut and stevia and mix well

Add all wet ingredients to the same bowl, and fold through till well combined. (Here is the point you may need to add a little more wet ingredients, dependant on the protein powder. You want it to be moist.)

Divide the mix among 6 muffin holes.

Cook for around 25 minutes or until they are just golden and cooked. They should be bouncy on the top!

Then eat!! Yummmmm! x


Macadamia Nut oil can just be bought from the supermarket.

Also try other flavours:

  • Like Choc-tastic Muffins: omit the dessicated coconut, banana and coconut milk. Add 1/4 cup good quality cocoa or raw cacao powder and 1/2 cup unsweetened almond milk, plus the whole 2 egg-whites.
  • Chocolate, banana Muffins: omit the dessicated coconut and coconut milk. Add 1/4 cup good quality cocoa or raw cacao powder and 1/4 cup unsweetened almond milk.
  • Cappuccino Muffins: omit the dessicated coconut, coconut milk and banana. Add 1-2 tbs instant espresso coffee powder. Add 1/4 cup unsweetened almond milk.

You get the picture?… here’s other ideas

  • Energy Muffins: …with dried fruit and nuts
  • Honey and cinnamon Muffins: …with, pretty self-explanatory…
  • Blueberry Muffins: …with, you guessed it, blueberries! Yay!
  • Apple Muffins: …you can find a good CLEAN apple puree for this one as well as fresh apple. Also add raisins or sultanas for an extra treat. (Watch the sugar though)

Filed under recipe recipes paleo baking muffins dessert snack paleo snack healthy healthy living clean eating whole foods protein protein powder protein recipe diet nutrition fit fitness

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You Like Salsa? Salsa Likes you

I have been cooking this recipe since I left home. It is super easy, cheap and oh so good for you! I often cook it with chicken, but last night we had fish there and waiting, ready to cook, so I thought, ‘HUZZAH, CAJUN FISH’. Ingenious, I know!This recipe has your lean protein with the fish, your good fats from the avocado, chili for your metabolism, and your all essential vegies. I use the pre-mixed Cajun spice from the supermarket, but I have included the Cajun spices down the bottom as well. Enjoy x x

Cajun Fish

Serves 2

  • 2 x firm white fish fillets / chicken breast, diced
  • Cajun spices
  • 1 tbs Extra Virgin olive oil
  • Green veg to serve
  • 2 tbs corainder, chopped

      The Salsa. Cha cha cha

  • 1/2 an avocado, diced
  • 1 tomato, finely diced
  • Juice from 1/2 lemon
  • Juice from 1/2 lime
  • Sprinkle of Cajun Spices

Combine all Salsa ingredients in a bowl. Set aside.

Heat a pan to medium heat, add olive oil

Sprinkle cajun spices on fish generously, add to pan and sautee fish until just cooked.

Serve with half the salsa mix, top with the coriander and serve with your green veg.


Cajun spice can be bought from any supermarket

The one I purchase contains the following flavours: salt, paprika, pepper, onion powder, dried basil, garlic powder, chilli, fennel, dried thyme

Filed under food healthy living paleo cooking recipe healthy fish dinner cajun recipes clean eating fitness fit diet nutrition

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Here Cookie, Cookie, Cookie…

As a person who is always looking for new and inventive ways to eat clean and eat healthy, I love looking around to experiment with creating fun and tasty snacks, this way I’m not getting bored and still feel like I get to eat treats guilt-free! Finding wholefood, paleo-kinda, no sugar snacks is near impossible for the everyday person or expensive, so creating your own snacks is a great way to still enjoy the little treats in life.

So protein cookies, NO COME BACK! I PROMISE THESE ONES ARE GOOD! Phew, almost lost you there. There are a lot of recipes for whey protein and clean eating and yes, sometimes these recipes SUCK and you end up baking cookies that you make you lose faith in the healthy eating train! But fear not, my lovelies!! I found a cracker *taps the table with knuckles*! I use whey protein isolate powder, but if you don’t want to use that I’m sure you could experiment with different flours eg. coconut, or almond flour.

(This recipe was adapted from a recipe I found in Australian Oxygen Magazine, Dec/Jan 11/12)


(makes 6 cookies)

  • 1/2 cup dessicated coconut
  • 1 tbsp almond butter
  • 1 scooop whey protein powder (I used unflavoured, but you could probably use any flavour)
  • 1 egg white
  • 2 packets of stevia, to taste
  • 1/2 tsp baing powder
  • 1/8 cup dates (or whatever you would like to put in it, eg carob chips, sultanas etc)

1. Preheat oven to 180C and line an oven tray with baking paper.

2. Combine all the ingredients together in a mixing bowl and mix with clean hands.


3. Shape the dough into golf size balls. Place onto the baking paper about 4cm apart. Bake for about 10 minutes. Serve. EASY AS PIE!… I mean cookies…

Tip: Take them out at 10 minutes or when they look just cooked. An overcooked protein cookie is a dry, unhappy protein cookie! 

I also tried experimenting with chocolate flavoured ones from raw cacao powder, however they didn’t turn out as tasty… I’ll keep you posted when I crack some other flaves… enjoy, my protein lovin’ readers…

Filed under food recipe recipes cooking baking protein protein recipe cookie healthy living clean eating Nutrition diet