Protein Pancakes


1 scoop your choice of protein powder ( I love Sunwarrior Warrior blend Vanilla )
3 large Egg Whites
1/2 cup Rolled Oats (optional)
1/2 Banana (optional)  I prefer no oats and instead use the banana for texture
1/2 tablespoon Baking Powder
A dash of Vanilla Essence
Cinnamon to taste

These will produce 8, 3-inch diameter Pancakes, more or less depending on how you spread the batter.


1. Mash banana with a small amount of water (15ml) and combine with the egg whites. This will ensure no lumps of banana within the pancake.

2. Combine the banana/egg mix and oats in a food processor, and blend until the batter is light and almost frothy.

3. Blend in the baking powder and vanilla essence.

4. Once combined add in the protein powder. Adding slowly will ensure no clumps and a smooth batter. Mix until smooth.

5. Cook the pancakes in a large pan – (I like to use coconut oil to grease the pan)



Your ‘oh so easy’ lunch served sunny side up

As found on


Recipe: Frittata with red capsicum, chorizo and tomatoes

Frittata is an Italian-style omelette filled with various ingredients.We have these omelettes most mornings in our house because they’re delicious, nutritious and fast to prepare. To me, a frittata is like a pizza of Paleo world – there are dozens of variations to choose from. The secret to a good frittata is to pre-cook the base ingredients and make those super tasty with spices, herbs, onion and garlic. The whole egg mix needs to cook slowly on medium/low heat until 90% done, the rest will cook once you turn the heat off. If you cook it for too long, the frittata will become slightly porous like Aero chocolate.  Flip one half over the other or slice into triangles. It goes without saying but make sure you use free range eggs, organic if possible.


  • 6 eggs
  • 1/2 cup of full fat cream or milk if you allow dairy (if not, just add an extra egg white for volume)
  • 1 chorizo sausage,  make a small incision and peel the skin off)
  • 1 white onion, chopped
  • 1/2 large red capsicum (aka pepper), diced
  • 1 Roma tomato, sliced thinly
  • 1 garlic clove, peeled and diced finely
  • 1/2 tsp sweet paprika
  • 1 tsp ghee or 2 tbsp olive oil
  • Fresh basil
  • Sea salt and pepper


  1. Heat a large frying pan with a little ghee or 1 tablespoon of olive oil.
  2. Slice half of chorizo sausage into small disks and chop the other half into small cubes. Fry the round slices on both sides first, remove to a plate with some paper towel.
  3. Chop and slice onion, garlic, and capsicum. Add to the same frying pan with a little more ghee or olive oil and the rest of chopped chorizo sausage. Cook on medium heat until softened, add paprika and stir.
  4. Whisk 5 eggs with cream and 1/2 teaspoon of sea salt. Make sure onion and chorizo mixture is spread evenly before pouring the eggs over the whole surface.
  5. Place tomato slices and pre-cooked chorizo slices on top. Make a little well in the middle and crack the last egg, keeping the yolk in tact. Cover with a lead and cook until the top layer of the omelette is 80% cooked. Take the lead off and leave on the heat for another minute or so. You know it’s ready when most of the egg mixture is cooked through, it’s ok if it feels a little undone on the top as it will keep cooking on your plate.
  6. Grind some black pepper and scatter a few fresh basil leaves before serving.

Preparation time: 10 minutes

Cooking time: 10 minutes

Number of servings: 3

Serving suggestions: Serve with a side of avocado & tomato salad or some grilled asparagus or zucchini. If you have a frittata after a work-out, I recommend to make some grilled pumpkin. You can also add some pre-cooked sweet potato to the base. And remember, omelettes and frittatas are not just for breakfasts!s

What should I eat for breakfast?

Im sure you’ve all heard this before… “Breakfast is the most important meal of the day”.

Wow so much pressure first thing in the morning. Let me stretch out a little and ponder on what should I eat then?

First let me start by saying, grab yourself a lemon water and coffee sans sugar and take a deep breath.
Secondly, breakfast is just a name for the first meal you eat during the day. You could eat a steak and the breakfast fairies wouldn’t even flinch. I however would give you a big hug and say that’s awesome what a great way to start your day.

I believe personally that when you are training hard your body asks for food more. So if you’re waking up hungry that’s good. Your metabolism is revving along nicely.
If fat loss or stable blood sugar levels or muscle gains are your goal then having protein at every meal is a recommended way to go. There are many sources of protein so if you’re not sure do some research and put it in your basket of knowledge. Also not all foods are made equal so make sure to check the amount.

Breakfast cereal companies are.. assholes basically. A) processed refined foods b) usually high in sugar c) little protein amounts. So urrm why are we contemplating this again?

Think whole foods, nutritionally dense, more bang for your buck kind of meals. Eggs are awesome. Just saying.

Not hungry? Get hungry! Get moving! Earn those meals and watch your physique benefit too.



Creating a lean physique

Creating a lean physique is something we all want. I think we would all love to shed some fat and add some super sexy muscle. But how to do that exactly?

It’s all a science.

I’d have to say most of it comes down to diet. Making sure you have adequate amounts of the right nutrients to facilitate that change via exercise is vital to achieving those kind of results.

I’ve tried pretty much everything from Atkins, vegetarianism…vegan, low fat, low carb, paleo, liquid diets, fasting to even not eating a heck of a lot at all (starvation?)
In the process I totally fried my metabolism. But I’ve managed to get it roaring again through quite a bit of dedicated work and consistency.

Studying nutrition and exercise to the point where it became my new language I’ve now been able to stabilise a low body fat/high lean muscle mass ratio easily and if I really feel the need to slap on some more muscle? Too easy, let’s go 🙂

Now I’ve chosen to share this information with you!
We can all have it if we want it. It’s actually very simple. But you have to be willing to put in the effort.  All it takes is a little adjustment, willingness to learn and the right attitude and you have the tools for life.
Knowledge really is the secret to power.

If you want to learn more contact me at

lean physique

Paleo food list. What’s in and what’s out.


Here is a summary of what’s in and what’s out on the Paleo food list (well at least my Paleo food list):


  • Meat and poultry – grass-fed, free range
  • Fish and seafood – try to choose sustainable fish and seafood when possible
  • Eggs
  • Vegetables – non-starchy and some starchy tubers and root vegetables
  • Fruit and berries – fruits high in sugar, like bananas, should be consumed in moderation.
  • Nuts and seeds – many nuts and seeds have high Omega-6 content so perhaps don’t go eating a bowl after bowl.
  • Spices and herbs
  • Fats – coconut oil, coconut milk and cream, ghee, butter (yep, it’s mostly fat so no problems with lactose), duck fat, olive oil, avocado oil, macadamia nut oil, fish oil, sesame oil as well as from grass-fed meats, poultry and fish.
  • Condiments like mustards, wheat free soy and oyster sauces, fish sauce, olive oil mayonnaise, low sugar tomato sauce, salsas and pestos.


  • Grains, especially wheat and anything with gluten – wild rice, white rice and quinoa are probably less harmful if you must eat some but watch those carbs.
  • Legumes
  • Refined sugars
  • Gluten containing products
  • Dairy, especially milk and low fat dairy, for those with damaged gut or gluten/lactose intolerances.

Occasionally in

  • Dairy – should mainly be avoided if you suffer from serious gut problems and gluten intolerances but if you’re in good health and have no sensitivities to lactose (sugars in milk) or casein (protein in milk) then a little healthy dairy can go a long way. Avoid cow’s milk as it’s got high GI unlike cheese or yogurt. Better options are goat’s and sheep’s milk products, A2 cow’s milk and cow’s milk fermented products like kefir, unsweetened yogurt, aged cheeses,  full fat cream, butter, and ricotta.
  • Natural sweeteners – honey, maple syrup, molasses, dried fruit, dark chocolate, palm sugar.
  • Alcohol – dry wines, clean non-grain based spirits.
  • Soy  – fermented only (miso, tempeh in small amounts)


As found on  check it out for more great info and Paleo recipe ideas!


If you know me you know I’m a stretching fiend.
Staying flexible is so important whatever your fitness goals may be.
Stretching out after a workout will help keep you injury free, improve your range of motion, improve your posture, keep your joints, muscles, ligaments and tendons nice and supple and no doubt you will feel amazing!
Best time to stretch is when your nice and warm. After exercise is a great time to get it in.
Best thing about stretching is it can be done anywhere! Literally! This is an image of me getting some handstand/back bending time in Tokyo. Get it done!

Channel your inner cat and stretch out