No Bake Almond Oat Bars


These bars are incredibly easy to make, and pack a protein punch.

It took about 10 minutes to throw these bars together. After another 30 or so in the freezer, they were ready to go! I also discovered they work well when crumbled up over a serving of Oatmeal Cookie Halo Top!

I doubled the below recipe and ended up with 16 bars, so I had plenty to share throughout the week. My roommates loved them.

Prep Time: 10 minutes + 30 minutes in freezer or overnight in the fridge
Servings: About 8


  • 1 cup chopped almonds
  • 1 3/4 cup old fashioned rolled oats (option to use gluten-free)
  • 1 cup chocolate chips
  • 1/2 teaspoon Kosher salt
  • 1 teaspoon almond extract
  • 1 cup nut butter of choice (I used peanut butter this time!)
  • 1/2 cup pure maple syrup
  • 2 scoops vanilla protein powder (I used Vanilla flavor)


  1. Line a 8 x 8 pan with parchment paper – make sure the edges hang over the pan for an easy removal and clean up
  2. In a large bowl, combine almonds, oats, chocolate chips and salt and mix well.
  3. In a medium bowl, combine almond extract, nut butter, maple syrup, and protein powder. Mix with a spatula until fully combined
  4. Add wet ingredients to dry ingredients and combine. (I used my hands – a bit messy, but super effective for combining ingredients!)
  5. Place mix in pan and press out flat. (I used my hands and a wooden spoon) Cover and place in the freezer for 30 minutes or in the fridge overnight.
  6. Remove from pan – should be an easy removal thanks to the parchment paper – place on a cutting board, and cut into squares. Store in the fridge in an airtight container.

Bite Size Frozen Yogurt Pies

Processed with VSCO with c3 presetHi!
If you’re looking for a yummy dessert, snack this is for you!
These bite size yogurt pies taste like cheesecake and have a decadent crust naturally sweetened with dates. They are so pretty and loaded with protein too.
Not to mention, once you make the easy pie crust you can fill them with any flavored yogurt you want!


(serving size 10 pies)

  • 1 cup unsalted raw almonds
  • 15 dates unpitted
  • 1/3 cup unsweetened shredded coconut
  • 2 tbsp almond butter


Place all ingredients in a food processor or high speed blender and chop until it’s well combined

Next, spray coconut oil into the muffin tins and fill them with the crust mixture pressing down the center to create a well for the yogurt.

Finally, dress them how you’d like! I used apple slices, Greek yogurt toppings and halved raspberries. Place in freezer for at least 2 hours or overnight!

Processed with VSCO with 5 preset

My Running Program

My Running Program

A lot of you have been asking about my running program and what types of running sessions I regularly do.

So I’ve put together this blog for you to answer these questions!

My training involves a combination of both running + strength work; including functional body weight exercises, interval-style running, plyos, HIIT, heavier weights in the gym & middle distance running.

1. Easy Hard Running Session

  • 90sec hard run –  90sec easy run    x2
  • 60sec hard run –  60sec easy run    x3
  • 45sec hard run –  45sec easy run    x4
  • 30sec hard run –  30sec easy run    x5

Record distance achieved 

2. Split Running Session

  • 2.4 km run
  • 1.2 km run
  • 600 m run
  • 300 m run
  • 150 m run

1:1 Recovery* for all runs. Record all split times.

*1:1 means your rest (stop) for the same amount time that it took you to run each split.

3. Stairs Running Session

I do this session on a set of stairs that is ~50-100+ stairs.
  • 2 sets walk / slow jog
  • 3 sets; 1 step at a time – for time*
  • 30sec rest
  • 3 sets; every second step – for time
  • 1min rest
  • 5 sets; 1 step at a time – for time
  • 1min rest
  • 5 sets; every second step – for time
  • 1min rest
  • 2 sets walking lunges
  • 2 sets walk / slow jog

*For Time means as fast as you can.

I run because I love it! But it’s also great for my overall cardiovascular fitness. Plus I love being outdoors in the fresh air and sunshine to train to.


The Perfect Baked Pumpkin


  • 1 x medium Kent Pumpkin; washed & sliced into wedges
  • 3 tbs olive oil
  • 3 tbs honey
  • Large handful of fresh mint leaves
  • Large handfuls of pine nuts



  1. Pre-heat oven to 220C.
  2. Place sliced pumpkin into large baking tray & drizzle with olive oil. Toss pumpkin around to coat evenly.
  3. Drizzle with honey & pine nuts.
  4. Bake in oven until cooked through and desired crispy-ness is reached.
  5. Remove from oven, sprinkle with mint leaves. Serve & enjoy.
Portion Sizes

Portion Sizes

Our portion sizes have increased dramatically over the past 50 years. 43% of European adults are overweight or obese and our increase in portion sizes has contributed to this. Understanding appropriate portion sizes is an important tool for healthy eating and can help you with your weight loss efforts and living a healthy life. For the purpose of this blog, I’ll be focusing on dinner portions, as this is what I am asked about the most.

Step 1: Beware of portion distortion & consider the size of your plate

Research has shown we eat more food when we use larger plates. We mindlessly serve more food onto a larger plate. And the more food we are served, the more food we eat. Look at the picture below. Both plates have the same amount of food on them, but the left plate, which is the bigger one, looks like it has less food. As a result, we would add more food to this plate when serving up, resulting in eating more. So consider the size of your plate and think about serving your food on a smaller plate. Note also that larger portions means bigger bites, faster eating and more kilojoules consumed.

Step 2: Fill 1/2 of your plate with “free” veggies

Serve your veggies up first. Your “free” should fill half of your plate. “Free” veggies are all veggies excluding starchy veggies which are potato, sweet potato and corn. Aim for at least 3 different coloured vegetables.

Step 3: Fill 1/4 of your plate with carbohydrates; choose wholegrain when possible

Carbohydrates can include sweet potato, potato, corn, lentils, beans, wholegrain rice, quinoa, wholegrain pasta, wholegrain bread etc. This is also equivalent to the size of your clenched fist.

Note: if you often skip the carbs and choose to fill this portion with protein in an attempt to lose weight, there is no benefit. Both protein and carbs have the same calorie content per gram.

Step 4: Fill the remaining 1/4 with a lean protein.

Healthy protein options include fish (e.g. oily fish like salmon & tuna + white fish), lentils, beans, tofu + tempeh. This is also equivalent to the size of your palm.

Step 5: Add 1-2 tbs of healthy fats 

Healthy fats can include avocado, olive oil in a dressing (or used in the cooking process) or other healthy oils.


PB & Strawberry Crepes


Today I’m pumped to talk about a wonderful whole food, that I sometimes spoon straight out of the container = PEANUT BUTTER 😛

Peanut butter is a superfood of sorts because real peanut butter has 1 ingredient, peanuts! This one simple ingredient is blended into the nutty paste we know and love. Peanuts are an incredible source of healthy fats so I wanted to talk about exactly what that term, healthy fats, means.

When it comes to fats we separate them based on their chemical bonds: trans fats, saturated fats and mono/poly-unsaturated. Trans fats are not body or heart friendly and can be found in chocolate bars, chips, fast food etc. Saturated fats include those found in dairy products, meat and some vegetable oils. Mono or polyunsaturated are the ones we consider heart healthy like those found in fish oils, olive oil, avocados and seed oils like canola and peanuts!


First up, PB & Strawberry Crepes! The crepe batter is gluten free and high protein! Paired with some fruit and of course peanut butter and you have a well rounded meal.

Crepe Recipe Ingredients

1 cup oat flour

2 eggs (optional to use egg whites)

1 tsp honey

1/2 cup almond milk

1/2 tsp vanilla extract

1 tsp coconut butter liquified

Dash of cinnamon

pinch of salt

Processed with VSCO with a6 preset