Beautiful Fighta

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

Posts tagged fitness

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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


Notes:

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.

Notes:

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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Christmas Goals, Christmas Goals, Christmas All the Way!

It’s Christmas Eve!! Santa comes tonight!! However, I ain’t leaving Santa no milk and cookies, I’m leaving him celery and natural peanut butter. Protein and greens Santa, protein and greeeens.

This is one of the best times of the year. It’s hot, and sunny and we get to spend awesome times with family and friends. My family is a very close family and I don’t think we have ever spent a Christmas apart. However, because we love each other’s company so much we do tend to get a little over excited when we see each other; and when I say over excited I mean we eat and drink way too much. Does laughing too hard cancel either of those out? No? Oh well, we try anyway…

I love my family but sometimes when I’m training a lot or working towards a fight I do find these times so hard. To train hard I have to make sure I am putting the right fuels into my body, and putting in the wrong thing even if it’s miniscule, you do feel it. There have been times around family birthdays, but I’m trying to drop weight for a fight; oh man that sucks so bad! It’s hard to be around the people you love and they are all having a wonderful time enjoying each other’s company, drinking, eating platefuls of food, and chocolate. I used to get a little bit of pressure from them, but now they are incredibly supportive of my goals, and my choices. They worry if my training, life balance is a bit out of whack, but that’s just because they love me.

Luckily this Christmas I don’t have to be incredibly careful watching what I eat, but I don’t want to be too silly, as I am fighting at the end of January and February. My last fight was two weeks ago, and I’m just coming back into training now after two weeks of rest, and when I say rest I mean NO training, more sleeping, and a few more carbs! It was nice, good times, good times. Now, these ‘good times resting’ did result in me putting on a kilo, dammit. Overall, that’s not too bad really. There are a lot of fighters that put on 5-10kg and I’m nowhere near that. Yay. I do want to stay small as I’m fighting at 54kilos at the end of February and my trainer suggested fighting smaller. That. Will be. Tough.

So, to get through this holiday season, enjoy my time with my family, and keep working towards my fitness goals, I am going to set myself Christmas goals. JINGLE GOALS! I am going to be proud of myself on Christmas day, and after it. No matter what…

My Christmas goals:

  • I will drink my normal 2-3 litres of water per day
  • I will train every day
  • I will still eat my normal 5 small meals per day in the Christmas lead up and post Christmas wind down and prepare things in advance (eg. To have my silent snack assassin almond stash in my bag)
  • I will still eat clean; whole foods, fruit, vegies, protein, avoid the things I don’t eat anyway like sugar! And on Christmas Day, to NOT overindulge on sugar. (It gives me heart palpatations. Does it stop me from eating it? Ummm no)
  • I will serve myself small servings, no more than I normally eat.
  • When I’m full I will push my plate away.
  • I will be proud of myself, my eating and my training after Christmas day
  • I will still be focused and disciplined with my training and the fuel I put into my body
  • I will enjoy my time with my family, not be over-obsessive about my food and training, and have an nice even balance around Christmas time
  • I will train hard leading right up to Christmas day. Every second counts.
  • I will get up early and train Christmas morning, and enjoy the beautiful Christmas morning outside. Have you ever been out Christmas morning? It’s so quiet!
  • I will have a Christmas Day afternoon siesta. It has to be done. Therefore it gets a goal.

So take that, Santa! Have a face full of these instead…

I’ve got abs to look after…

Filed under ramblings Christmas fitness training muaythai health healthyliving nutrition food paleo

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So hi there. Here we are. I have a tumblr. A different medium to share my ramblings on my training regime, my food and whatever else is happening. A lot of people have asked me to put up my recipes and share what I eat, and what I do, so I thought I’d open this because it doesn’t limit me on 140 characters (not looking at anyone, twitter). I train a lot. I train and fight in Muaythai, and I also do Crossfit. I’m a strong believer in clean eating, positivity, and looking after myself, both physically and mentally. I also love to cook and I love food in general. Food is so influential to how you feel; physically, mentally and emotionally. You really do get out what you put in; you are a machine. So I really would like to share my experiences, successes and failures with you on all my training, fighting, cooking, eating and living. So, go tumblr, do your thang! I hope this tumblr does it’s thing. Whatever it does. What does it do again? Oh I hope this works…

So hi there. Here we are. I have a tumblr. A different medium to share my ramblings on my training regime, my food and whatever else is happening. A lot of people have asked me to put up my recipes and share what I eat, and what I do, so I thought I’d open this because it doesn’t limit me on 140 characters (not looking at anyone, twitter). I train a lot. I train and fight in Muaythai, and I also do Crossfit. I’m a strong believer in clean eating, positivity, and looking after myself, both physically and mentally. I also love to cook and I love food in general. Food is so influential to how you feel; physically, mentally and emotionally. You really do get out what you put in; you are a machine. So I really would like to share my experiences, successes and failures with you on all my training, fighting, cooking, eating and living. So, go tumblr, do your thang! I hope this tumblr does it’s thing. Whatever it does. What does it do again? Oh I hope this works…

Filed under ramblings training muaythai fitness nutrition health