Search our Blogs
Tag Filter
Recipes
Powerhouse Oats

27 Feb 2019

How will this healthy breakfast benefit you? 😄⁣⁣ ⁣⁣ 🌱 The power of seeds - hemp, flax and chia seeds contain fiber, protein, healthy fats, vitamins, minerals & antioxidants. ⁣⁣ ⁣⁣ ⚡️ Energy power house - this breakfast will keep you full for hours. It packs in a few extra calories than a normal breakfast to fuel you through a busy morning.⁣ ⁣ ⚖️ Macro friendly - a great mix of carbs, protein and fats that won’t blow your macros out of the water for when you want to treat yourself later in the day 😋⁣⁣ ⁣⁣ ⏱ Be time savvy - by preparing multiple mixtures ahead of time it saves you a few minutes each morning from not weighing out some of the ingredients. ⁣⁣ Macros per serve // Serves 1 490 Calories, 25g Protein, 58g Carbs, 19g Fats Ingredients Make Ahead Mixture  - 50g rolled oats - 1 tbsp hemp seeds - 1 tsp ground flaxseed - 1 tsp chia seed - 15g protein powder   Liquid & toppings - 250ml almond milk  - 10g peanut butter - 40g banana - 50g blueberries - 1 tsp honey   Method Place oats, hemp seeds, ground flaxseed, chia seeds & protein powder in jar or ziplock bag to prepare ahead. In the morning cook pre made mixture in almond milk and add additional water if needed. Add toppings. The macros in this meal are a rough idea. Please note - everyone will have a different protein powder & milk brand they use. Enter your ingredients into the MyFitnessPal app to get an accurate measurement of macros included.  
Read More
Recipes
A Day of Macros with Coach Kate

27 Feb 2019

A day of macros with Coach Kate🤙🏼⁣⁣⁣ ⁣⁣⁣ • Breakfast - Loaded oats with ground flaxseed, chia seeds, dried fig, pumpkin seeds and raspberry jam.⁣⁣⁣ ⁣⁣⁣ • Almond milk flat white.⁣⁣⁣ ⁣⁣⁣ • Mid Morning - Two egg + two egg white omelette with zucchini, onion & spinach.⁣⁣⁣ ⁣⁣⁣ • Pre Workout - caramel plant protein with wild rice… protein rice pudding (new favourite).⁣⁣⁣ ⁣⁣⁣ • Post Workout - super quick banana in a wrap.⁣⁣⁣ ⁣⁣⁣ • Dinner - poached chicken, stir fry veggies with wild rice.⁣⁣⁣ ⁣⁣⁣ What is not pictured is my second dinner of 3 vegetarian soft tacos with guacamole and half a tub of caramel macchiato halo top ice cream!!⁣⁣⁣ ⁣⁣⁣ This brings me to 2284 calories.⁣⁣⁣ ✖️Protein 141g⁣⁣⁣ ✖️Carbs 286g⁣⁣⁣ ✖️Fats 64g⁣⁣⁣ ⚖️ Roughly a 50/25/25 split.⁣⁣⁣ This also gets me 42g fibre 🌾 ⁣⁣⁣ ⁣⁣⁣
Read More
Recipes
Paleo, Choc Chunk Cookies

21 Mar 2019

THE BEST COOKIES EVER 🙌🏻 Not. An. Exaggeration. These paleo chocolate chunk cookies have crispy edges, a gooey middle, and PUDDLES of dark chocolate. Bonus: paleo, gluten free, refined sugar free! 🌿⁣ ⁣ Pro tip 🥄 - we would suggest using a hand mixer or stand mixer - give the batter 30 seconds to combine at each step. Ohhh and don’t you go over baking these - we like it GOOEY in the middle 🤤.⁣ ⁣ 👩🏼‍🍳 The Best Paleo, Chocolate Chunk Cookies Ever Recipe! ⁣ ⁣ INGREDIENTS⁣ 6 tbs grass fed butter, softened⁣ 3/4 cup coconut sugar⁣ 1 egg (free range!)⁣ 1/3 cup almond butter⁣ 1.5 tsp vanilla extract ⁣ 1 cup almond flour⁣ 1/4 cup coconut flour⁣ 1 tsp baking soda⁣ 1/4 tsp salt ⁣ 1 cup chopped dark chocolate⁣ ⁣ DIRECTIONS⁣ 1️⃣ In large mixing bowl, cream butter and coconut sugar with hand mixer until creamy, about 1 min.⁣ 2️⃣ Add in egg and mix until combined. ⁣ 3️⃣ Add almond butter and vanilla extract, mix. ⁣ 4️⃣ Add dry ingredients and combine. ⁣ 5️⃣ Fold in chocolate (and keep a couple chunks for topping).⁣ 6️⃣ Scoop into big balls (makes about 14 cookies) and bake at 350F/180C for 10-12 mins. Top with a touch of flaky sea salt then...DEVOUR. 😍 ⁣ ⁣ Looking for macros? 📊 Macros vary depending on what brands you use. Add all ingredients into my fitness pal, then divide totals by how many equal cookies you made. ✔️ Re-add the individual cookie’s macros as a new food so that each time the munchies kick in you can quickly add in one or two.. or three 🤷🏼‍♀️🍪😄
Read More
Exercise
An Introduction to Timing Food Around Training

27 Feb 2019

If you aren’t fueling your body correctly before and after training, you are not recovering as well as you could be! Dialing in the timing of your meals and their composition around your gym workouts can help you with recovery, and in turn help you reach your goals much faster. You will make that hour at the gym a lot more productive with the proper nutrition 👌😬 So what do we need to do BEFORE training? Firstly, get some intake of lean protein before your workout. You literally break down your muscles during exercise and weight training. Balance that with some slow digesting carbs such as Oats or Brown Rice. Exercise depletes your glycogen and glucose levels, so you need carbs to replenish them! Oh, and keep your fat intake low in your pre-workout meal. Fat slows down digestion. You don’t want to feel uncomfortable in the middle of a hard workout 🤢 And what about after you’re done? Eat your post workout meal within an hour of your workout with lean protein and a mix of slow and fast digesting carbs. Your food portions play a big role as well.. Every single person is different! Your body type, metabolism, daily activities and stress factors can all affect what works for YOU - have a chat to your coach if they have any specific advice for you! 
Read More
Exercise
CrossFit Open Nutrition Tips

27 Feb 2019

Open season is here! The CrossFit Open is run in every CrossFit affiliate worldwide, there is a lot of hype and excitement for every CrossFitter at this time of the year and whether you are part of the 1% that will qualify for Regionals to have a shot at the Games or like the rest of us just aiming to do our very best each week nutrition can make all the difference, not only to how you feel on the day but how you recover and how well your body holds up over 5 weeks! We may not know what the workouts are but we do know they will all be tough and make us test different skills and fitness components to the limit! Ensuring your nutrition is on point will help you in 18.5 the same way it did in 18.1 – while also keeping up your training in between events! The Open, from a nutritional standpoint, is all about fuelling and recovering. To do this you need to make sure you are eating ENOUGH food. We don’t recommend any of our clients that are taking part in the open reduce their macros during this time. The focus now is what foods can I eat and when to sustain the competition. We know each workout will be very demanding and attempting on calorie deficit won’t let you bring the same intensity and could impact your recovery. So what do we recommend our clients do come Open time? Before we get to that know that you don’t HAVE to change anything. These are just some general recommendations, many of which you may already be doing! If you are feeling good in your training and happy with your energy levels there is something to be said for sticking to what you know. The day before Increase your carbs by 50% the day before you hit The Open workout. These workouts are challenging and performed with competition intensity so you will be relying heavily on your glycogen stores – getting in the extra carbs the day before will ensure these stores are full come game day. We recommend hitting you carb goals with whole grains – oats, sweet potato, brown rice, quinoa and staying away from refined carbohydrates which can cause bloating. If you are working with a coach, first make sure they recommend this approach for you! I.e If you usually have 200g per day the day before the Open this would increase to 300g (200 x 1.5). Open Day This is the big day! You will be able to utilise some additional carbs today as well. A general recommendation is to have an additional  ½ BW pre and post workout. So if you weigh 60kg you can have up to an additional 30g before and after your workout. If weightloss is one of your goals and you are worried about the additional intake of carbohydrates from the day before and the day of your workout you can deduct the total g of additional carbs you have consumed over these two days from your allowance the day after. This will mean you are hitting your quota across the week. Tips for pre-workout The timing and manipulation of the amounts of protein carbs and fats you have pre workout could be what gives the extra edge and optimise your performance. TIP FROM KAYLA: Beetroot is great to include in your pre workout nutrition as it increases nitrate oxide production in your body which expands your blood vessels and increases oxygen to your cells. 2-3 hours before your workout This time-frame gives you time to digest and supplies your body with vitamins and minerals for optimal organ and muscle function. This is the time for a ‘meal’. Carbs: Whatever the workout entails eat a mix of high and low-GI carbs. Protein: Exercise damages muscle tissue, but protein keeps amino acids stocked while promoting protein synthesis. Make sure this meal includes a bit of lean protein. Fats: Fat slows the digestion of food so eat some but keep it minimal. This will ensure that the protein and carbs you’re eating are more effectively utilised. 30 minutes before your workout If you need to eat within an hour of your workout – say you are completing early in the morning. Carbs: With less time to digest whole food, stick with high-GI carbs. Examples include (but are in no way limited to) white rice, fruit, baby food, fuel pouches, carb/protein shakes. They digest easier and absorb quicker. Protein: Protein is important and we recommend opting for a whey protein shake because it is fast digesting. Fats: Fat should be mostly avoided this meal, it further slows digestion and you want those nutrients utilised as quickly as possible! Caffeine: Coffee or pre workout if you are taking something to give you a boost now is the time! Post workout tips After each workout, you’re going to feel hungry and your body is going to want all the food it can get to begin the recovery process. So when the body settles, ensure your get those easy to digest nutrients in and that you can have those extra macros as needed to feel good and so we can stay strong over the next few weeks. 0-2 hours after your workout This meal enhances your recovery for the next day and the earlier you can refuel, the better! The Open is more challenging than your average day at the gym and your body won’t be recovering as quickly as usual. The sooner you’re refueled and kicking into ‘recovery mode,’ the more prepared you’ll be for the next workout. Carbs: Carbs replenish glycogen stores, particularly right after a heavy workout. This is when you want to get your simple carbs in – bananas are great as they are high-GI so will act quickly to restore that glycogen. Protein: Eat protein ASAP. Protein will continue promoting muscle maintenance and growth. The easiest option for this time frame is a protein shake. Fats: Keep fat intake low here: Fat will slow the release of glycogen and decrease the rate of  protein and carb digestion (which means a longer time before your fuel can aid in recovery!) 2-3 hours after your workout This is when you can have a proper meal, which includes protein, complex carbs (sweet potato, rice etc) and fats. Ginger and turmeric are perfect to include with this meal as they have anti-inflammatory properties which will lessen the effects of muscle damage that the Open workout may have done to your body. Hydration If there was ever a time to up your hydration game it is now! Guaranteed that without hydration, your performance during the CrossFit Open won’t go as well as it could. The workouts themselves will significantly decrease your electrolytes. Up your regular water intake (we recommend our clients aim for 3L per day), include coconut water in your post workout nutrition (is a carb) and add himalayan salts to your water as this will increase hydration and get in more minerals to your system. As we heard from James Newbury during our Open Nutrition  FB Live event. Stick with what you know. If your current diet works for you then don’t make drastic changes. Now is not the time to reduce calories, try new foods or or add new supplements. Sudden changes in diet can cause your body to retain water, have a negative impact on your performance or both. Have a game-plan. Ensure you have a supply of any supplements you want to use and prepare your meals ahead of time. Hope this helps and gives you some ideas of how you can optimise your nutrition for your next Open workout. Good luck for 18.2 x
Read More
Recipes
7 Ways to Marinate Your Chicken

27 Feb 2019

Chicken is a very popular, lean protein source in meal prep!  But it can get pretty boring if you keep it the same... that's why we've found some popular marinades to make chicken taste even more delicious! ⁣⁣⁣⁣⁣ ⁣⁣⁣⁣⁣ 🤫 Secret tip - you can actually marinate anything with these amazing mixes! The trick is to let the protein source absorb the flavour over time. ⏱ 2-24 hours depending on what your schedule allows! Proteins that also goes well with these marinades - steak, tofu or salmon! ⁣⁣⁣⁣⁣ ⁣⁣⁣⁣Keep it frozen or fridge fresh - the choice is yours.⁣⁣⁣ ⁣⁣⁣ Cilantro, Lime Marinade ⁣⁣⁣⁣⁣   ✖️ 1 tbsp olive oil, 1tbsp lime juice, 2 tsp honey, 1/4 cup cilantro leaves (chopped), 1 clove garlic (minced), 1/8 tsp salt.⁣⁣⁣⁣⁣ ⁣⁣⁣⁣⁣ Sweet Chilli Marinade ⁣⁣⁣⁣⁣   ✖️ 3 tbsp sweet chilli sauce, 1 1/2 tbsp soy sauce, 2 tbsp water. ⁣⁣⁣⁣⁣ ⁣⁣⁣⁣⁣ Jerk Chicken Marinade ⁣⁣⁣⁣⁣ ✖️ 1/2 tsp dried thyme leaves, 1/2 tsp ground allspice, 1tbsp brown sugar, 1/4 tsp salt, 1/4 tsp pepper, 1tsp garlic powder, 1/4 tsp cinnamon, 1/4 tsp cayenne, 1 tbsp olive oil, 1 tbsp lime juice. ⁣⁣⁣⁣⁣ ⁣⁣⁣⁣⁣ Lemon, Ginger Marinade ⁣⁣⁣⁣⁣ ✖️ 1 tbsp olive oil, 1 tsp lemon juice, 1 tsp minced ginger, 1/8 tsp salt, 1/8 tsp chilli flakes. ⁣⁣⁣⁣⁣ ⁣⁣⁣⁣⁣ Honey, Garlic Marinade ⁣⁣⁣⁣⁣ ✖️ 1tbsp olive oil, 1tbsp soy sauce, 2tbsp honey, 1 clove garlic (minced), 2tbsp water.⁣⁣⁣⁣⁣ ⁣⁣⁣⁣⁣ Yoghurt Curry Marinade ⁣⁣⁣⁣⁣ ✖️ 2tbsp yoghurt, 1 tsp lime juice, 1/8 tsp salt, 1 tsp curry powder, 1/2 tsp brown sugar. ⁣⁣⁣⁣⁣ ⁣⁣⁣⁣⁣ Chipotle, Lime Marinade ⁣⁣⁣⁣⁣ ✖️ 1tbsp olive oil, 1 tsp adobo sauce, 1/4 tsp paprika, 1tsp brown sugar, 1 clove garlic (minced), 1 tbsp lime juice, 1/8 tsp salt. ⁣⁣⁣⁣⁣
Read More