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23.01.2022 5 minute DF omelette in a bowl Easy post workout protein! This took only a couple of minutes to prep and a few to cook! Recipe ... whisk together 2 eggs, 1 tbsp coconut yoghurt, 2 tsp cashew cheese, 1/2 tsp turmeric, salt and pepper in a microwavable bowl stir through 3 chopped cherry tomatoes, 1 baby capsicum, a handful of spinach and 1 tbsp cooked lentils. heat in microwave for 2-3 minutes. Eat as it is or serve with toast! See more

22.01.2022 Protein pizza hotcake GF DF RSF VGO What’s your Sunday go to?... Recipe In a bowl add 1 egg (or egg replacement), 2 tbsp rice malt syrup and 3/4 cup plant milk, whisk them together. then stir through 1/2 scoop @botanikablends vanilla protein, 50g buckwheat flour and 1 tsp cinnamon. cook on a fry pan over a medium heat, flipping as they start to get firm and bubble on top. Topped with peanut butter and cashew caramel sauce, blueberries, raspberries, sweet and salty pecans, pepitas, coconut, @nakulaplantbased plant yoghurt and a strawberry heart

19.01.2022 Espresso cauli-quinoa protein porridge VG, GF If you need a high protein morning pick-me-up, look no further ... Recipe Add 1/3 cup quinoa flakes, 1/3 cup riced cauliflower, 2 espresso shots & 2/3 cup plant milk or water to a pot, bring to a boil then turn the heat off. Add 1 scoop @brawnaturals vanilla protein and 2 tsp peanut butter! Topped with frozen berries, coconut and peanut butter sauce

19.01.2022 Sweet & sour veggies meal prep A healthy plant-based meal prep in 3 easy steps! Recipe... blend together 3 tsp tapioca flour(could also use arrowroot or corn starch), 1 cup pineapple chunks, 3 tbsp rice or apple cider vinegar, 2 tbsp rice malt syrup (or other sweetener), 1/3 cup chopped tomatoes or tomato sauce/passata, 1 tbsp soy sauce, 1 clove garlic and 1 tbsp water. Set aside. Add vegetables of choice to a pan with a little bit of olive oil on a medium high heat. I used eggplant, choko, 2 capsicums and broccoli. Then add the sauce, give it a stir and put a lid on it over a medium heat for 10 minutes or until vegetables are cooked. Served with brown rice and quinoa

18.01.2022 PB & strawberry jam millet porridge SMILE This bowl was so creamy, protein packed and was a reflection of my morning face for yet we’ve been blessed with another day ... Recipe Bring 1/2 cup millet, 1 cup of plant milk (or water) and 3 strawberries to a boil while stirring then place on a low heat. add 1/2-1 scoop of vanilla protein, 1/2 tbsp peanut butter and 2 tbsp coconut or plant based yoghurt. topped with banana, strawberry, peanuts, pepitas, hemp seeds and (after the pic) home-made strawberry chia jam!

18.01.2022 Give give give ... and keep giving. Take time out of your busy lives and say hello to a stranger, reach out to an old friend and spend time with your family. The gift of time and presence is far more valuable than anything you can buy with money. Money is limited to a material, time is love and we need more of that. ... You never know who could need your time, or the positive impact simply giving your time to someone can do. And just because you cannot see it, doesn’t mean it didn’t make the world of an impact.

17.01.2022 Easy and healthy protein granola + sweet potato blackberry nice-cream recipes Vegan, gluten & refined sugar free Wanted a bit more crunch this week so decided to branch out into the pantry once again and stick together some high protein ingredients, pop them in the oven and be blessed by some glorious flavours ... Protein Granola: Ingredients for 12-15 servings - 1 cup quinoa flakes - 1 cup chopped walnuts - 3/4 cup buckwheat - 1 scoop (40g) protein (I used @macr0mike choc caramel) - 1/4 cup sunflower kernels - 1/4 cup pepitas - 2 tbsp hemp seeds - 1/2 cup almond butter - 1/2 cup rice malt syrup - 2 tbsp hemp oil Recipe 1. Mix all ingredients together in a large bowl and place in a 160 degree FF preheated oven for 20-30 minutes or until crispy! Sweet potato blackberry protein nice-cream Serves 2 1. Blend: 1/2 cup steamed sweet potato, 1.5 frozen bananas, 1/3 cup blackberries, 1/4 cup peas, 1 scoop vanilla protein, 1 tbsp peanut butter and 1/3 cup plant milk. 2. Served with home-made granola, frozen berries and @pana_organic cashew caramel.

17.01.2022 Simple ways to a healthier diet All things are lawful, but not all things are helpful, but not all things build you up. I love looking at diet holistically, beyond what you eat, but what you consume in other aspects of your life. Anything that you spend time on, you are investing in, so what kind of interest are you receiving? Is it paying good? Is it feeling good? Is it building you up for a better future? Is it helping others? Or do you need to change your spending habits? This is going to be 6 part series of posts so stay tuned

15.01.2022 PB + J Sweet potato Want an easy and healthy snack that’s a sweet tooth quick fix ? But is also vegetables Try the OG combo on sweet potato instead of toast! Recipe ... Cut one large sweet potato into flat-ish quarters and steam or cook in the microwave for 5 minutes. Heat the sandwich press and then use a dash of olive oil and place the sweet potato on the sandwich press until lightly crisp. Top with peanut butter (for a lower fat option I mixed @macr0mike protein with water to make a peanut buttery paste ) strawberry chia jam (check out the easy recipe in my toast highlight), a bit of salt and banana See more

13.01.2022 If this doesn’t improve your Monday, I don’t know what will

12.01.2022 Apple pie protein smoothie As the days are getting warmer my breakfasts are getting cooler Recipe ... Blend 1/3 cup zucchini, 1 frozen banana, 5 small strawberries, 1/2 a large red apple, 1/2-1 scoop vanilla protein, 1/2 tsp cinnamon, 1/8 tsp nutmeg, 1/8 tsp ginger, dash of allspice and cardamom, and 3/4 cup almond milk (or more to desired thiccness ) See more

12.01.2022 What does everything mean to you? What do you make of this life? Who are you and how did you get here? I pray that your weekend is filled with love and purpose. That you put down the pleasures that temporarily fill that gap. That you face whatever it is that you need to face and know that love is always on the other side

11.01.2022 Want to become functional and make shoulder gains? Try this full body variation of an upright row with a half deadlift! This exercise felt so good It lengthens the back of your legs, increasing flexibility and giving you a good stretch, and strengthens and builds your shoulder and tricep muscles helping you in your everyday activities if you need to lift something up! (I know this one improves my ability to help the oldies at work).... How do you support your everyday life through fitness??

08.01.2022 When we try to be like someone else we end up feeling out of place. Embrace the uniqueness of your true self, no one else has that but you! We are each given special gifts to add value in special ways different from each other. We are all so intrinsically different from one another for a reason. And trying to change or compare that will only hurt your feelings. ... Some wise words from Dr. Seuss

08.01.2022 Blessed are those who hunger and thirst for righteousness, for they shall be filled. It is no doubt that we will feel hungry and thirsty, but it is what we CHOOSE to fill those physical, emotional and spiritual hungers with, that matters the most. Choose to fill your hungers with things that build you up, with healthy food, relationships and truth. Look after and respect what has been given to you ... Featuring me giving Luna a blueberry.

06.01.2022 Coconut and lavender sago from @deedotcoffee cafe after a couple of runs up mount gravatt mountain today Very tasty and filling Anyone else use sago in their diet?

05.01.2022 Titty Tuesday & compounds Compound movements that work 2 muscle groups simultaneously are like a buy 1 get one free experience Think about it - you’re investing in 1 movement that benefits 2 areas! ... This is my idea of working smart. It not only saves time, but also improves your brain and body function and performance in your everyday life! This exercise is a front squat with a standing plate press as a chest and legs finisher

05.01.2022 PB choc-chip sweet potato blondies Vegan, GF, RSF, high protein How do you eat sweet potatoes? I love them as toast, fries, pancakes and blondies ... Ingredients Makes 9-12 blondies 1 flax egg 1 small sweet potato cooked and mashed (I steamed for 5 minutes) 1/3 cup rice malt syrup 1/4 cup coconut yoghurt 1/3 cup peanut butter 1 scoop @botanikablends vanilla protein 2/3 cup GF self raising flour 1/4 cup peanuts (optional) 1/4 cup dark chocolate chips Recipe make flax egg, leave aside while you mix all of the wet ingredients together then add flax egg in. Mix in dry ingredients place mixture in a lined brownie tray and bake in a 180 degree preheated oven for 30 minutes. Iced with 4 tbsp powdered peanut butter, 1 tbsp rice malt syrup and water to turn it into a paste

02.01.2022 Special offer Is there a goal that you are struggling to reach? A habit that feels like it just cannot be broken? Relapse and struggles maintaining motivation? Repeating the same old pattern? Do you want to move forward? ... With any movement program purchase you will receive a full free guide to bridging the gap between you and your goals and learn about all the walls that sit in between you and your goals and how to break through them! I’m also looking for promoters who will receive discounts on all offers with a movement programs tailored to your goals - DM me for more info if you are interested Special deals purchase a 3 or 4 day split with $5 video demo’s purchase a 30 minute personal training session with a 2 day split for 20% off. purchase a 45 minute personal training session with 1 program for 20% off. Become a promoter and receive 30% off or more on all offers. Current program offers 1 program $35 2 day split programs $60 3 day split programs $80 4 day split programs $95 5 day split programs $100 Video demos $10 per program Mobile personal training offers 30 minutes $40 45 minutes $55 60 minutes $65 Feel free to message me

01.01.2022 To have faith through all suffering is the key to a strong heart. And a strong heart will carry you through anything with courage, will and love