Workouts and Recipes

Pecan Pie Protein Balls

1 cup pecan halves (1 bag of 180g)

1 cup dates (dried and pitted)

1/2 cup rolled oats

2 scoops mocha flavoured protein powder

1 tsp Vanilla extract

1 tsp salt

Blitz until its a coarse powder, add a little water at a time until it starts to combine. Roll into 15-18 balls. Store in the fridge or freezer(if they last that long).

Fish and Chips

1 fillet white fish, defrosted

1 sweet potato

1 slice bread (any)

1t garlic salt

½ t onion powder

2T herbs (any)

Set oven at 200c

Wash and cut up the sweet potato into wedges, spray oil onto a baking tray and lay out the wedges, make sure there is plenty of space in the tray as they will go soggy if they are too crowded. Turn them over after 20 minutes and return to the oven for another 15 mins or until soft in the middle and crunchy on the outside.

Blitz the bread, herbs, salt and onion powder in a blender until fine crumbs. Spread randomly on 1 side of the fish. Place fish on a lined baking sheet and bake for 10 mins, flip it over, sprinkle the rest of the breadcrumbs on the other side and return to the oven for another 8-10 minutes. It’s cooked when it’s completely opaque.

Serve with a lemon wedge and a herby salad.

Bean Bites 

1 can mixed bean (any type) rinsed and drained

1 t ground cumin

1 t ground coriander

½ t ground chili

1 egg

Place all the ingredients in a bowl. Mash the beans and mix everything in well. Place a large spoonful of the mix into a medium heat frying pan (sprayed lightly with oil) and cook for 3-4 minutes, turn and cook for another 1-2 until golden.

New 100-10 workout

Apple Pie Protein Ball recipe

1 cup apple puree

½ cup rolled oats

½ cup oat bran

½ cup almond meal

2 scoops vanilla protein powder

2 tsp ground cinnamon

½ tsp ground nutmeg

Blitz all the ingredients together, in a bowl stir in enough water for it to start sticking together. Form into balls by hand. Leave to set in the fridge

Makes 16 balls


New “crunchless”  abs/core workout

Raw “Hot” Cross Bun Recipe

1 cup rolled oats
1 cup dried dates
1 cup almonds
1 cup raisins
3 scoops protein powder (plain or vanilla)
2 T ground cinnamon
1t ground nutmeg
Blitz all the ingredients except for the raisins in your blender until finely chopped.
Empty into a bowl and add the raisins, add water and start mixing. Add enough so that they stick together but aren’t runny. Form into 20 “buns” and store in the fridge.
Calories 123 Fat 4.8g, Carbs 14.4g, Protein 5.6g

For more videos and workout ideas go to my YouTube channel.

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