Beautiful Fighta

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Posts tagged healthy

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Challenge your workouts: Progressive Overload

Challenge your workouts: Progressive Overload

As the old sayings goes; “If you always do what you’ve always done, you’ll always get what you’ve always gotten!” The same goes for training. If you want to improve your fitness or body composition (how your body looks), and results aren’t happening, then maybe you need to start challenging yourself and the work you are doing within your training program.

With that in mind, this blog will focus on

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Filed under exercise fit fitness gym healthy healthy living hypertrophy muscles sport strength training workout

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Breakfast: Mug of Goodness

Breakfast: Mug of Goodness

Continuing on from my post yesterday, it’s important that you still count calories on the weekend.

It’s also important to slow down, spend some time caring for yourself and your well-being. One thing that helps me to do that is to cook up breakfast. This is slower than my weekday breakfast, I take my time, kick back, relax and eggs are great aren’t they? Gosh I love those little delicious yolky…

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Filed under calories fit fitness flexible dieting food healthy healthy living healthy recipe iifym macro macronutrients recipe training 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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Improve your workout: track your heart rate

Improve your workout: track your heart rate

Last week we looked at the heart, and a summary of how much it can tell us about our workouts.  This week we will look in more depth to the benefits of tracking our heart rate while working out.

If you are serious about your training, then I thoroughly recommend purchasing a heart rate monitor. If you are serious about losing weight, getting ripped, or improving your conditioning then a heart…

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Filed under cardio fit fitness health healthy heart heart rate training workout

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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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Practicing Team Kules Fitness Values - The First Month

Practicing Team Kules Fitness Values – The First Month

team kules fitness shield wings logo

It’s been a month since I signed off from social media for Team Kules Fitness. But since I am recovering from a bout of Gastro I thought I’d use the time to reflect on my first month working full time with the Army and share how I am still able to practice the Team Kules Fitness values on health and fitness. Naturally I’d love to tell you the stories about the bombs and rockets inside my pockets…

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Filed under barbell eating fit fitness flexible dieting gym headspace health healthy ideals iifym lifestyle mindset nutrition personal trainer personal training principles sport squash training values well-being workout

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Food and Knowledge: Eating for Life - Part 1

Food and Knowledge: Eating for Life – Part 1

Food. We all know that when it comes to reducing body fat or gaining muscle, what you put in your mouth has a massive influence on the situation. Fitness and nutrition go hand in hand. Fitness is not a temporary thing, and nutritionshouldn’t be either. It’s a lifestyle. You have to be active and train all year round, so your nutrition needs to be in check all year round as well. You need to…

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Filed under fat loss fit fitness flexible dieting food health healthy iifym macro macronutrients muscle nutrition personal trainer personal training training weight-loss well-being workout

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Ramadan and Training in a Fasted State

Ramadan and Training in a Fasted State


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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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