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Libby Wescombe’s Raw Protein Choc Bars

As I have shared, I am doing an eating plan with the lovely Libby Wescombe.  She has kindly shared her Raw Protein Choc Bars so you can all give them a try too.  I am learning alot about food following this plan.  Mainly serving sizes and the difference in choices I make.raw

This is a sweet treat.  It is a treat though, so you have to be aware of the serving sizes.

Raw Protein Chocolate Bars

  • 2/3 cup almond meal
  • 2/3 cup finely desiccated coconut
  • 2/3 cup dates chopped finely
  • 2 scoops natural chocolate flavour protein powder
  • 2 Tablespoons cacao
  • 1/4 cup coconut oil (melted)
  • 1/4 cup almond milk

Process dates in food processor (or finely chop) Combine the almond meal, coconut, dates, cocao and protien powder in a medium bowl and mix together.  Add coconut oil and almond milk and mix until well combined.  Pat down firmly into baking tray and refrigerate for a couple of hours or until slice is firm.  Cut into pieces – Makes 14

Macro breakdown:

Protein 6g, Carbs 9g, Fat 8g

If you want to find out more about Libby’s Eatercise program I am following, find out more here

follow my journey on snapchat // fitandstyle

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Throwback Thursday – Triathlon Bracelet

I’m 43 years old.  Its strange as you get older, you feel exactly the same as you did 20 years ago (maybe we more wisdom and experience) but you look in the mirror and there are lines on your face, and your hair is going grey.  I remember someone telling me this when I was younger, and now I totally get it.  When we were young Gary and I did triathlons.tri (2)

We trained hard and competed … I was racing when I fell pregnant with our first daughter.  I did like the variety of training Triathlon gave me.  When I first started I was not a very good swimmer at all.  Learning to swim at the age of 20 is pretty hard work … but, it can be done.  And I did improve over time to become a competant swimmer.  It was always my weakest leg however, so I spent the race chasing down the good swimmers as I would never lead out of the water.  As a kid I always loved to ride a bike, and even rode to school during high school … as walking just took too long, so the transition to riding with triathlon was easy … and I have always loved riding since.  I started running from a young age.  I did athletics from the age of 7, and i do believe it is the most versitile sport … every time I holiday I always take my running shoes, its such a great way to take in the scenery and surroundings in ways you would not experience.  Running along Kuta beach, or up and down the hills of Ubud.  Dodging the people walking to work in China, freezing on a cold morning in Arizona, or the next afternoon nearly dying of heat exhaustion when it was 45 degrees, seeing the sites around Central Park … its such a great experience!

Its fun to still be connected to this great sport through my business now.  The Triathlon and Running bracelets give wrist inspiration to those out there chasing their goals.  swimbikerunbclt

You can find out more the Triathlon Bracelets and Running Bracelets I make them here 

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8 week meal plan with Libby Wescombe

Happy Monday in blogland.

I am excited to start my 8 week eating plan with the fabulous Libby Wescombe today.  I have followed Libby for some time, she is a great crossfitter, and sets a great example to other women.  I follow her on snapchat, and often see her doing her meal preps …  I’ve decided to get on board and give it a crack for 8 weeks.

Everyone has different goals, mine is more energy and build muscle.  I got my youngest to take my before photos this morning (i could have done my hair at least) It is quite confronting having photos taken and then posting them for everyone to see … but I am interested to see the difference after this time.

before

even after only the first few meals, I see how important it is to actually measure our food.  I fall into the category and having something to eat and maybe putting my hand back in for another handful, or another cookie … when you actually stick to a program that is set, it is alot easier to be more conscious about the portions.

I am snapchatting my journey every day, so follow along if you are on snap chat … it might help others get motivated to give it a go too.  You can find Libby here   libby

I’ll be honest, I’m hoping my abs decide to show themselves … Libby is my ab motivation :-)

I started the day with a new recipe from Libby I had not tried before – Quinoa and Berries … off to a good start.

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The DO IT – dont quit bracelet is going to be my companion through this journey, as i know how important it is going to be to stay on task.

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find out more about this one here 

 

Rose Gold, Do It – Don’t Quit Fitness Bracelet

So excited to share this new creation … Do It – Don’t Quit Fitness Bracelet in Rose Gold.  dontquit

Made from white howlite stone with a splash of colour and accents of rose gold, this piece is stunning and inspiring at the same time.  The rose gold DO IT – Don’t Quit tag being the ultimate motivating piece.

If you choose to change the tag up and add something you like … you have the choice – this customer added a Me vs Me tag to her Fitness Bracelet.  Fitness Jewellery is the perfect way to stay inspired.me vs me

Find out more about this piece here 

add a tag to our Rose Gold Kettlebell necklace too

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Monday Motivation – Paleo Muesli Bar Recipe

WOW …

I know why I don’t go out very often now.  We celebrated a friend’s birthday on Saturday night – was such fun, but my goodness …. recovering isn’t so good.  I guess that is why you are supposed to party hard when you are younger …

So, even though its been a slow start to the day (cause my eyes don’t want to open) its back on track this week.  I did do some meal prep yesterday and prepared lunches for a few days, so I have a healthy start.  I will also make another batch of my Paleo Muesli Bars today … they are my favourite snack right now along with the Blender Banana Bread (which I keep in the freezer and take out as needed)

Give these a try, you can add whatever you like to make them yum.  I use Quinoa flakes instead of rolled oats as oats do not work well for my digestion.  Swap it out if you prefer oats.

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Paleo Muesli Bars

  • 1 cup Quinoa Flakes
  • 1 cup coconut
  • 1/2  cup of sunflower seeds
  • 1/2 cup pepitas
  • goji berries or cranberries or apricots (chopped) approx 1/2 cup
  • seasame seeds
  • sometimes I add LSA or Macca powder
  • 1/2 cup coconut oil melted
  • 1/2 cup rice malt syrup
  • 1-2 teaspoons vanilla extract

Pre-heat oven to 180 degrees C.  Line a tin with baking paper.

mix dry ingredients together.  Add wet ingredients and mix well.  Depending on how many extra things you add, you may have to add more wet ingredients …. once it is combined it should stick together nicely … if it is too dry it will not stick together

push into tin, flatten out (i use a palet knife) bake for 20-25 mins or until brown.musleibar2

Slice while warm, store in airtight container.

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Fitness Friday – Flossing for Recovery

Regardless of the type of exercise you do, it is unevitable that you will get aches and pains, maybe pull a muscle.  As I am getting older I definitely have to manage the aches and pains, I feel like it is a constant maintenance program.

floss3One of the tools which is really helpful for managing this yourself at home I first head of through Kelly Starret.  It is called “Flossing”.   Basically it uses a band, wrapped around the area creating compression.  floss1Move the area to create blood flow after 90 secs take the band off and the blood flow to the area is increased.  You can find out more about it on Kelly’s website here Mobility WOD   You can floss all areas of your body.  Ankles, knees, calves, quads, forearms, elbows, shoulders …  its really helpful to do before you squat, to get the blood flow to the knees before you get going.  Or if you run, and your calves get a hammering, or your archillies and ankles.floss2

give it a try if you haven’t already, or if you are like me … remember to do it more regularly!

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Running Ambassador Announcement

Its the last day of the school holidays … i took a couple of weeks off blogging, while i was spending the time with my girls, and just taking a break. ambassador

The perfect way to come back to blogging with an exciting announcement.  After putting out a post for a new Running Ambassador to wear and rep the Fit & Style products, I was overwelmed with the number of applications.  There are so many amazing and talented people out there, living their passion and inspiring others (and me)  It was the hardest decision trying to choose someone out of the amazing response.  SOOOOOOOOO …. I have chosen 3!  I just couldn’t narrow it down … lol!

For anyone that missed out, i am sorry … it was the toughest decision ever.  I just wanted you all the be on board … maybe one day when this business grows!  Thanks for taking the time to apply, you will be getting a little gift from me to your email this week :-)

The lucky new Ambassadors are

  • Robyn @running_towards_ny
  • Davina @dkdeegs
  • Sabine @flitzbine

I will be emailing each of you tomorrow with the details (when i am back to work)

have a great Sunday and I look forward to getting back to blogging this week.  Usually I try and share a recipe or something I find useful in my life as a fit mum.  Seen as we are on the topic of runing I will share one of the new Running Charm Necklaces that our new Ambassadors will be getting

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stay motivated

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Fitness Friday – Gratitude for Winter

I’m a summer girl.  I love summer – the heat, sun, beach … all the stuff that goes with summer.  So when winter rolls around I have to make sure I am ready to get through it.  Not that our winters are even that bad – that is why I live here in sunny Queensland because our whether is beautiful.  It can still effect my motivation to eat well and train.  I am a firm believer about gratitude – and being mindful of what good things are happening.  So here is a little “Gratitude for Winter”

  • Can wear different workout gearmotivated
  • Not so hot, don’t sweat so much
  • can eat comfort food (mindfully though)
  • slowcooker saves the day – love the slow cookerpp4
  • can run at any time of the day (summer here is too hot to run mid-day)
  • exercising keeps you warm throughout the day or at night (once you have your workout done, your body heats up and keeps you warm)
  • nice sleeping weather
  • because I’m a super busy, active person the winter months naturally make me want to slow down and relax
  • winter pjs
  • soup
  • different veges and fruit in season to use
  • hot breakfasts

so this is the start … add your own to the list.

Obviously the benefits to training and eating well through winter is it is much easier to have a routine you stick to no matter what the whether is doing.  Then your health stays on track and you feel great all year round.

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If you need a little extra motivation to stay on track this winter – or you have a goal you are working for then a Fitness Jewellery or Accessory piece might help you stay on track.  Get 10% off your first order – check out some inspo here   STAY

 

Monday Motivation – Food Inspo

Happy Monday …

hope you are feeling motivated, and ready to smash the week.  Its hard, because sometimes you just do not feel like it.  I am lucky, I do feel that way today – I think probably because it poured with rain here yesterday, so I could potter around and get organised.  I also did some cooking, made a big pot of Ham Hock soup.

I have had a few questions about which cookbooks I use and what I eat.

Here are my favourite go-to cookbooks at the moment.cookbooks

Pete Evans, Sarah Wilson and Gwenyth Paltrow.  In saying that I kind of come across things on Instagram these days and try them out also.  I did sit down yesterday and go through my books, as I feel like I have been cooking the same things lately – so needed a change.

I think it is important to experience and see what works for you.  I personally know I cannot tolerate alot of grains, so i keep them under control and do not eat them alot.  I do not eat dairy because it gives me sinus infections, and sugar is just not good for anyone.

I definitely think taking the guess work out of what you are going to eat helps, so planning out your food for the week is super important.  Because I train at night, I need to know what we are cooking so I have it organised and ready to go.smoothie

Smoothie of the Week

  • 1 frozen banana
  • 1 tablespoon nut butter/almond butter
  • handful Kale
  • 3/4 cup frozen blueberries
  • 1 scoop Nectar of the Gods by Urban Muscle – use some maple syrup instead for a little sweetness
  • 1 cup almond milk

blend till smooth – purple smoothie today!

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need some extra motivation?  you might like to check out some of the new Fit & Style pieces here 

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Fitness Friday – Recovery, What I do

It does not matter what type of exercise you do, recovery is very important.  I train 6 days a week, and lift heavy so recovery is super important.wallballs  As I get older, recovery becomes more and more important, this is because it seems to take longer (damnit!) So I use whatever I can (that is healthy) to help that process.

I think it is important to trial different things and test them for yourself.  I am going to share some things that I have found work for me and make a difference.

  • I take Magnesium before bed and also fish oil which helps with inflamation.
  • espsom salt bath (add your fav essential oils too)
  • deep relief essential oil roll on, pan away essential oil blend and peppermint oildeeprelief
  • foam roller, trigger point balls …. help to get sore spotsroller
  • romwod … daily romwod for stretching and relaxing definitely helps
  • protein ..  I use Urban Muscle Nectar of the Gods
  • BCCA – I use Resurrect by Urban Muscle – awesome stuffresurect
  • Eat clean, good food – helps fuel your body well.
  • SLEEP … get a good 8 hours of sleep a night.  I help this process by using Lavender essential oil in my diffuser – cannot live without this! makes me sleep really deep

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