Orange Fat Bombs

Orange Fat Bombs

Orange Fat Bombs is an easy variation on my Orange and Almond Fat Bombs and the orange can be swapped for Lemon for more a Lemon Cheese Cake taste. Orange Fat Bombs are a great snack for going DF, SF, GF and Vegan. Here is my recipe below;


200g      Organic Desiccated Coconut ( You will make this into Coconut Butter )

1/4 Cup  Organic Coconut Oil ( Have the Coconut Oil Handy when making the Coconut butter as you may need at add a Teaspoon to the Coconut)

1 Zest     Orange

1/2          Orange Juice


In a blender add desiccated Coconut and blend until it turns into a Coconut Butter, you may need to add 1 teaspoon of coconut oil to help with the binding of the coconut. This may take about 5  minutes.

When the Coconut Butter has been made add the Coconut oil, Orange Zest and Orange Juice and blend further until fully mixed together.

Pour into a 10cm x 10cm plastic freezer safe container and freeze until the mixture is hard. This will take a few hours. I usually leave it over night.

Orange Fat Bombs

Vitality Juice

Here is my go to, feel good vitality juice that is packed with energy boosting goodness.

It’s so simple and easy to make all you need is a juicer and Carrot, celery, beetroot and apples. That’s it have this juice every day and I can guarantee that you will feel better, increase your endurance and recover faster.


Beetroots are an awesome super food packed with fibre, folate (vitamin B9), manganese, potassium, iron, and vitamin C. Studies on beetroots have found that they improve your blood flow, lower blood pressure, improved lung function and increased exercise performance by up to 16%. Many of these benefits are due to their high content of inorganic nitrates. Boom!

Carrots are a fantastic source of beta carotene, fiber, vitamin K1, potassium, Biotin B7 and antioxidants. They also have a number of health benefits. They’re a weight-loss-friendly food and have been linked to lower cholesterol levels and improved eye health. Their carotene antioxidants have been linked to a reduced risk of cancer. Orange carrots get their bright colour from beta carotene, an antioxidant that your body converts into vitamin A.

Celery are packed full of antioxidants that help to protect cells, blood vessels, and organs from oxidative damage. Celery also contains immune boosting and skin supporting vitamin C, plus cancer fighting beta carotene and flavonoids, but there are at least 12 additional kinds of antioxidant nutrients found in a single stalk. It’s also a wonderful source of phytonutrients, which have been shown to reduce instances of inflammation in the digestive tract, cells, blood vessels, and organs. Celery contains minerals like magnesium, iron, and sodium, celery can have a neutralising effect on acidic foods — not to mention the fact that these minerals are necessary for essential bodily functions. Also snack on them whole for their amazing fibre.

Apples are packed full of manganese, copper, and the vitamins A, E, B1, B2, and B6. Apples are also a rich source of polyphenols which is an anti oxidant. Apples contain pectin, a type of fiber that acts as a prebiotic. This means it feeds the good bacteria in your gut. Researchers believe that the antioxidant and anti-inflammatory compounds in fruit may help promote bone density and strength. Have these babies in a juice but also snack on them whole for their amazing fibre.

Vitamins and Minerals in your juice

  • Folate (vitamin B9). One of the B vitamins, folate is important for normal tissue growth and cell function. It’s particularly necessary for pre-pregnancy and pregnant women.
  • Manganese. An essential trace element, manganese is found in high amounts in whole grains, legumes, fruits, and vegetables.
  • Potassium. A diet high in potassium can lead to reduced blood pressure levels and positive effects on heart health.
  • Iron. An essential mineral, iron has many important functions in your body. It’s necessary for the transport of oxygen in red blood cells.
  • Vitamin C. This well-known vitamin is a powerful antioxidant that is important for immune function and skin health.
  • Vitamin K1: Also known as phylloquinone, vitamin K1 is important for blood coagulation and can promote bone health.
  • Vitamin B1, or thiamin, helps prevent complications in the nervous system, brain, muscles, heart, stomach, and intestines. It is also involved in the flow of electrolytes into and out of muscle and nerve cells. It helps prevent diseases such as beriberi, which involves disorders of the heart, nerves, and digestive system.
  • Vitamin B2, or riboflavin, is one of eight B vitamins that are essential for human health. It can be found in grains, plants, and dairy products. It is crucial for breaking down food components, absorbing other nutrients, and maintaining tissues. Vitamin B2 is a water-soluble vitamin, so it dissolves in water. All vitamins are either water soluble or fat soluble. Water-soluble vitamins are carried through the bloodstream, and whatever is not needed passes out of the body in urine. People need to consume vitamin B2 every day, because the body can only store small amounts, and supplies go down rapidly.
  • Vitamin B6: A group of related vitamins, B6 is involved in the conversion of food into energy.
  • Biotin B7: A, B7 vitamin formerly known as vitamin H, biotin plays an important role in fat and protein metabolism. It helps covert food into energy. It helps to keep your skin, eyes, nails and hair healthy.

So with all these energy boosting vitamin and minerals pumping through your system every day you are going to feel, better, perform at a higher level and recover faster.

COVID-19 Personal Training Brisbane

Wow what a start to 2020! The way we interact with each other will change dramatically in 2020 in light of COVID-19. As an outdoor personal trainer I am lucky enough to be classed as an essential service. Maintaining good health of the community is will help prevent diseases associated with a sedentary lifestyle. My role as your personal trainer is an important one, it is my job to make sure my clients stay healthy mentally and physically throughout these potentially stressful times. I am fortunate that I am able to see my clients face to face and check up on them weekly to help them stay positive throughout these uncertain times.

I am proud to say that my client base consist of many “front line” health care workers who trust me to keep them safe in our training sessions during this pandemic. I am training ear nose and throat specialist, radiologist, clinical trail scientists, Queensland Health Department COVID-19 data managers, construction workers, psychiatrist, solicitors and of course parents and love ones of the community. Some of my clients have high risk loved ones under going treatment and have to be extremely careful in this current pandemic. As their Personal Trainer it is crucial that I follow the Queensland Health Department Guidelines and stay up to date on the current information involving COVID-19.

The health of my clients is extremely important to me and why I have made the following changes to my personal training sessions to make sure I keep my clients healthy and follow the Queensland Health Guidelines;

  • Hand sanitiser is supplied to my clients and myself at the start, throughout and post session.
  • Strict social distance of at least 1.5m is always followed throughout the session
  • Clients must ensure they bring a clean towel and matt to each session.
  • I am creatively by using body weight and plyometric exercises.
  • I only use “clients’ own” equipment ensuring that there is no cross contamination between clients as I am a mobile trainer.
  • Clients are to bring their own water bottles for the sessions to avoid using public water fountains.
  • We do not sit, touch or use hard surfaces during our sessions like metal or plastic benches or picnic area’s or outdoor council gym equipment.
  • Clients can only train when they are well and are encouraged to have the Flu Shot this winter flu season. Most of my clients have already done this and I am also up to date with my 2020 Flu shot.

Great! With these simple steps we can all stay safe and healthy in 2020 and make sure we protect ourselves and the greater community.

Our February Training camp

We were lucky to be able to sneak in and train in a group which little did we know would be the last time for a long time as little did we know that after our training Brisbane would reduse it’s group numbers to only one on one.

The group of 10 Brisbane Trail Ultra entrants and passionate trail runners, headed out from The Gap State High School and followed the trails up Python Trail, over Mt Coot-tha then along Powerful Owl, through ghost hole and onto the Summit Lookout Via the iconic Brisbane Trail Ultra course.

We were lucky enough to be joined by K2 Basecamp, trail shoe specialist who gave out awesome prizes of gift vouchers to their store and an awesome discount to our camp attendees.

We also had trail running legend Hayley Teal along for the camp showing us the trick of her trade. She’s an awesome athlete and a strong climber with some of the best legs in the business. The group was lucky enough to pick her brains for the camp.

Our entrants used our training camp of 28km to then qualify for the Brisbane Trail Ultra 30km event. Everyone had a great day and it was great to catch up with some new faces and tjose who were knew to trail running.

Shona, Hayley and Cora

Let’s hope that the restrictions will be lifted before our June Training camp…….Fingers crossed….