Chocolate Peanut Butter Protein Balls

healthy recipes, Protein balls

Chocolate Peanut Butter Protein Balls

2 servings of protein powder – 2 scoops, (I use my Evolve choc whey protein)

2 Tbsp. PB2

1 Tbsp. chia seeds

2 Tbsp. coconut oil

1/2 cup of almond meal or LSA (or ground nuts of your choice)

2 Tbsp. cacao powder

1-2 Tbsp. natural peanut butter/almond butter ( I used Mayver’s Super Spread, in picture)

1 Tbsp. goji berries (optional)

½ tsp. cinnamon

3 Tbsp. Desiccated coconut to roll in.


Place all ingredients (bar coconut) into a food processor.

Add a splash of water and mix.

Roll ingredients into balls with your hands, add a splash more water if needed – about 10-15 balls.

Roll balls into desiccated coconut.

Refrigerate for 20-30 minutes to set.

Roasted Brussel Sprouts & Cauliflower

Cooking, healthy recipes

✖️Roasted Brussel Sprouts & Cauliflower✖️
These 2 are my favourite veggies!.. I’m pretty sure I hated both as a kid.

What you’ll need:

1/2 head of cauliflower, cut into small florets,

6-8 Brussel sprouts, ends trimmed & cut into quarters,

2 cloves of crushed garlic

1/2 teaspoon of the following spices: cumin, turmeric, paprika, cayenne pepper,

2 Tablespoons of Lemon juice

3 Tablespoons of Extra Virgin Olive Oil

Pinch of Maldon Sea Salt Flakes 

Baking tray.
How to prepare:

Preheat oven to 180 degrees Celsius,

Drizzle half of the olive oil & sea salt in your baking tray,

Add your vege to the tray,

Sprinkle on your spices & garlic & give the tray a shake,

Drizzle the rest of the olive oil, lemon juice, garlic & sea salt over the tray,

Place in oven for 20-25min, keeping an eye on the veggies and giving them a shake/turn every 5-7mins to ensure they don’t burn,

Once golden and a little but crispy on the Brussel sprouts, remove and let cool slightly,

Serve and enjoy!

LISS (Low Intensity Steady State)

Fitness, Uncategorized


What Is LISS?
L.I.S.S Stands for Low Intensity Steady State, also known as low intensity cardio. It is the term for low intensity cardio such as walking or jogging without putting much stress on the body.

Examples of LISS:

LISS can be performed in a variety of different ways, it’s really up to your imagination. The key is that you are performing exercise at low intensity. Here are just a few examples:

– Walking/Jogging on treadmill or outside

– Cross trainer/ Elliptical machine

– Stair stepper/stair master

– Rowing machine

– Swimming (Must be a good swimmer to ensure it stays low intensity, doing laps of a house pool vs full Olympic pool would change the intensity if you’re just starting)

– Water running/walking – walking stairs ( my best friend recently did a LISS session in Caves in Vietnam climbing 100s of stairs)

LISS should last for 30-45min and performed at least twice a week on days not on resistance days (or if they have to be performed on the same day they should be at opposite end of the day to each other). Note: Always ensure your body is in a low intensity state. Don’t get caught in the moment and convince yourself to go hard. Your breathing should increase but always able to hold a conversation without having to stop to get your breath back when doing LISS – always remember – you are doing LISS as part of a calculated training regime.

Why do LISS?

LISS can help boost metabolism and burn a few extra calories. By training at a lower intensity, more oxygen is available to your cardiovascular system and this helps to burn fat more efficiently. LISS, when done properly is also great form of exercise on active rest days. LISS is a good way to get some cardio into your program whilst actively recovering from resistance training days. It’s low impact on the body and is recommended as safe for everyone due to its low intensity nature. 

Simple Halloumi salad

healthy recipes, Salads

Quick Lunch-


80g Halloumi, sliced

1/2 pear, sliced 

Small handful of pecans 

Handful of  baby spinach

a squeeze of lemon juice 

1 tablespoon of balsamic vinegar


Slice Halloumi into strips and pan fry till golden each side, 

toss through baby spinach, pecans, sliced pear and lemon juice & balsamic vinegar.  

It took about 3 mins to make 👌 So yum!

5 Major Fascia Trains of the Body 

Fitness, Injury prevention, Posture, Strength, Uncategorized

It’s amazing how the body works! I’ve touched on fascia and Myofascial release in early posts but here is a demonstration of how tightness in different “trains” of the body are affected. These fascial trains or lines are connected throughout the body. By releasing any blocked part along the line, you can have an affect on the whole line. I have quiet a bit of tightness through my SBL – Superficial Back Line. By releasing my plantar fascia (feet) you can see how it has released up the line into my hamstrings.

Video of my straight leg raise before & after spikey ball plantar fascia release: Straight leg raise video
There are 5 major fascia trains: 

1⃣Superficial Back Line (SBL): creates trunk hyperextension, knee flexion, plantar flexion. It runs from your toes, under your feet, up the back of you legs, back, neck, over your head to frontal brow ridge (eyebrows) The sit to reach test is a good way to see how tight you are through SBL. By releasing any of the fascia and muscles along this line can improve function, flexibility and decrease injury. If this area is weak and your SFL is tight, strength exercises for these muscles will be beneficial to you.
2⃣Superficial Front Line (SFL): this fascia line connect to the body anteriorly from the top of the feet to the skull in 2 pieces and is responsible to balance out the SBL. It creates flexion of the trunk, flexion of the hips, extension of the knee & Dorsi flexion of the foot. There needs to be balance of the SBL & SFL for the body to be in equilibrium. As for SBL, stretching and releasing the front line will create balance. If it is weak, using exercises using the muscles involved in SFL can strength it. Laying in prone (on stomach) and pushing your chest of the ground into upward facing dog is s good way to test how tight your SFL is.
3⃣ The Lateral Line: the lateral line traverses each side of the body from the outside of the foot, up the lateral side of the leg and thigh, passing along the trunk to the skull. It laterally bends the body (sideways), truck lateral flexion, abduction of the hip, eversion of the foot & braking sideways & rotational movements of the trunk. Since the muscles of the LL cause lateral flexion, any restrictions in the Myofascia or muscle tension will cause postural abnormalities involving lateral flexion. A side reach in standing is a good way to test your LL flexibility. LL is used often in things like golf.
4⃣The Spiral Line (SL): the spiral line loops around the body in s helix. It joins one side of the skull to the opposite shoulder then to the front of that hip, knee and foot arch and running up the back of the body to rejoin the fascia on the skull. Rhomboid, serratus anterior, hips are in the SL, base ball & cricket bowling have common movements of the SL. Opposition knee to elbow extensions from tabletop are a good way to see if you are weak through your SL, side reaching and rotation are a good way to test tightness with opposite leg to arm stretching away from each other.
5⃣The Deep Front Line (DFL): this involves all of the internal structures anterior to the spine. Organs and body structures that it surrounds include: anterior longitudinal ligament diaphragm, pericardium, scale bed (neck) this all connects the lumbar spine vertebral bodies to the cervical spine.
This line is way too deep to release with a foam roller. To affect this line, optimal head posture &  spinal posture is essential. Breathing techniques are also essential component to this train. The scalenes in the neck that pull the head forward when tight, can be released by a qualified massage therapist. If your posture is poor, this is a good indicator your front line is also affected.

5 days of Chia Pudding, Day 5 – Coffee Chia pudding.

Chia Pudding, healthy recipes

5 days of Chia Pudding, Day 5 – Coffee Chia pudding.


1 teaspoon of instant coffee with a tablespoon of hot water or a shot of Expresso 

3 tablespoons of Greek yoghurt (I used chobani)

100ml of almond milk or coconut milk

3 tablespoons of Chia seeds

1 teaspoon of honey to sweeten (optional)


Add instant coffee to glass with t tablespoon of boiling water and mix till dissolved,

Add Greek yoghurt, almond milk, honey if adding & chia seeds and mix well,

Put in fridge for 20min or longer to allow chia seeds to swell up. (you can leave it over night to have ready for breakfast)


Check out my Instagram: @kiz489

A Wholesome & Balanced diet

health, healthy, Uncategorized

A Wholesome and balanced diet: 

There is a lot of fuss about cutting out food groups- gluten, dairy, carbs etc. I personally prefer using the five main food groups. I prefer and recommend getting your daily intake of vitamins and minerals through the nutritious food you eat every day, rather than taking supplements and cutting out food groups ( unless you are required to do so due to health) I recently was on a gluten elimination diet due to continuous stomach pains and frequent trips to go & emergency. It took quiet some time, but I was able to safely reintroduce gluten into my duet.. The key word being “in moderation”. That is what a healthy and balanced diet is really. Cutting out food groups can create deficiencies. Some people take multivitamins to help balance their diet.  Multivitamins can be used to prevent deficiencies if recommended by your doctor, but shouldn’t be used as a complete replacement. You can eat a balanced diet and incorporate all of the essential vitamins & minerals just by getting to know where to find them. 

It’s really important to understand what Nutrients, essential vitamins and minerals do for your body and which natural foods are full of them. So here are some basics to get you started! 


Magnesium is needed to for muscle and nerve functioning. It also helps to regulate blood sugar levels and it supports energy metabolism. Natural sources of magnesium include High magnesium foods include dark leafy greens, nuts, seeds, fish, beans, whole grains, avocadosyogurt, bananas, dried fruit, dark chocolate, and more..

Vitamin A

Vitamin A is classed as an antioxidant which can help to boost your immune system, improve vision and reduce the risk of heart disease. Vitamin A also supports cell growth and differentiation, playing a critical role in the normal formation and maintenance of the heart, lungs, kidneys, and other organs. Concentrations of preformed vitamin A are highest in liver and fish oils . Other sources of preformed vitamin A are milk and eggs, which also include some provitamin A . Most dietary provitamin A comes from leafy green vegetables, orange and yellow vegetables; sweet potato, pumpkins to.  Also tomato products & fruits. RDA vary due to gender, age, pregnancy etc. 

Vitamin C

This antioxidant is a huge boost for your immune system and can help to fight off or help prevent the onset of a cold or flu. It even assists with healing; cuts, bruises etc. and has been scientifically studied to assist the prevention of wrinkles. Below is a list high vitamin C foods by nutrient density, capsicums, dark leafy greens, kiwi fruit, broccoli, berries and in citrus fruits, like oranges, lemons and limes. Also in lower amounts in tomatoes and peas. The current DV for vitamin C is 60mg. 



Iron is a mineral that is naturally present in many foods, added to some food products, and available as a dietary supplement. Iron is an essential component of hemoglobin, an erythrocyte protein that transfers oxygen from the lungs to the tissues . As a component of myoglobin, a protein that provides oxygen to muscles, iron supports metabolism. Iron is also necessary for growth, development, normal cellular functioning, and synthesis of some hormones and connective tissue .

Dietary iron has two main forms: heme and nonheme . Plants and iron-fortified foods contain nonheme iron only, whereas meat, seafood, and poultry contain both heme and nonheme iron. Heme iron, which is formed when iron combines with protoporphyrin IX, contributes about 10% to 15% of total iron intakes in western populations .

If your daily intake of this mineral is too low, it could potentially lead to anaemia (lack of red blood cells), leaving you feeling fatigued with very little energy.  Iron can be found in red meats and spinach however, if you think you are lacking in iron, it’s really important to talk to your doctor or dietitian about your diet and they will make a decision if taking an iron supplement would be required.


Calcium, the most abundant mineral in the body, is found in some foods, added to others, available as a dietary supplement, and present in some medicines (such as antacids). Calcium is required for vascular contraction and vasodilation, muscle function, nerve transmission, intracellular signaling and hormonal secretion, though less than 1% of total body calcium is needed to support these critical metabolic functions. The body uses bone tissue as a reservoir for, and source of calcium, to maintain constant concentrations of calcium in blood, muscle, and intercellular fluids.

The remaining 99% of the body’s calcium supply is stored in the bones and teeth where it supports their structure and function . Bone itself undergoes continuous remodeling, with constant resorption and deposition of calcium into new bone. The balance between bone resorption and deposition changes with age. Bone formation exceeds resorption in periods of growth in children and adolescents, whereas in early and middle adulthood both processes are relatively equal. In aging adults, 

bone breakdown exceeds formation, resulting in bone loss that increases the risk of osteoporosis over time.

The main calcium contenders are milkyogurt, and cheese, but dairy shouldn’t be the only dietary pit stop to fill up on this nutrient. Leafy greens such as broccoli seafood, legumes, and fruit also contain calcium and many foods and drinks are fortified with the mineral.

Eating a balanced diet really just comes down to eating a colourful array of veggies, fruit, nuts, grains, meats and dairy. If you keep your meals colourful (im not taking fruit loops here) you will be providing yourself with the nutritional requirements for healthy living.

Kiz x