Beautiful Fighta

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Posts tagged fitness

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Sunday is for Planning… Part 2

Sunday is for Planning… Part 2

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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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It’s…

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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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Ramadan and Training in a Fasted State

Ramadan and Training in a Fasted State

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Recently I have seen some bad press about Ramadan: the negative effects it has on the body, and how barbaric and stupid this practice is. Some of it really irked me, so I have decided to take this opportunity to deliver a few home truths about fasting, and training in a fasted state. I have a few mates who do Ramadan each year. But this year they will complete some really grueling training…

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Filed under beliefs carbohydrates fit fitness health healthy iifym macronutrients protein Ramadam training workout

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Training and the “I’m too busy” syndrome - Part 2

Training and the “I’m too busy” syndrome – Part 2

Welcome back to my three-part series on about fitting in training when we say “I’m too busy”. It happens. Life is busy! But our aim is to make fitness and health sustainable for the modern lifestyle. Last week we spoke about the health benefits of exercise, and how exercise can actually benefit your work! I know crazy, huh. If you haven’t read that post I recommend you go back and have a read…

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Filed under excuses fit fitness gym headspace health mental mental health mindfulness motivate motivation potential resilience strength training workout

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The Evolution of Team Kules Fitness

The Evolution of Team Kules Fitness

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Hi all,

I am writing my post for this week with excitement and sadness. This week I start my full time contract work with the army! This means I wont be able to blog on a frequent basis, but I look forward to writing when I can. My plan is to share with you my journey and how I keep fit and healthy during this time. For most of you this isn’t a surprise, but if you’re reading this thinking,…

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Filed under coaching fit fitness health nutrition personal training training workout

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Training and the “I’m Too Busy” syndrome - Part 1

Training and the “I’m Too Busy” syndrome – Part 1

For the past few weeks we’ve been talking to you about ‘why we fall of the bandwagon’ and motivating yourself in the winter months. ‘Motivation’ is a bit of a Pandora’s Box, there’s a lot to talk about; a lot that we can say to inspire and assist others. So, I thought I’d continue on that topic by talking about ‘Training and the “I’m too busy” syndrome’…

How often have you said to yourself, “oh,…

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Filed under brain busy fitness health life lifestyle mental health motivation training well-being work workout

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Why we fall off the bandwagon: Part two

Why we fall off the bandwagon: Part two

Firstly I’d like to say a big thank you to those who took the time to read our blog last week. I quite enjoyed the experience of writing an article, and I look forward to creating more articles on the “why we fall off the bandwagon” series.

As we hit the depths of another Victorian winter, the need to feel comfortable and cosy rises; having a nice log warm fire, wearing puffy jackets and having…

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Filed under discipline fit fitness gym hardwork health motivation training winter workout

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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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Drinking tonight?

Who’s going out tonight? One thing that I always think about before the weekend is the amount of calories in a standard drink. If you’re following a meal or calorie plan, then binging on alcohol can really throw you off track. I know when cutting weight for a fight, just giving up alcohol for a few weeks would lose me 1-2 kgs. Amazing huh!
But don’t get me wrong! I love a drink and letting my hair…

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Filed under calories drink drinking fitness nutrition training 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


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