Treat Yourself Right

HEALTHY TWIX BAR RECIPE

We all get cravings for the sweet things. This can be hard, as we are also always trying to resist caving to the cravings because they are not ideal for our fitness goals. BUT… if you can make something delicious like these “healthy version” Twix Bars then you can have your cake and keep your fitness goals too!

Prepare these little gems and keep them in the fridge. You might be tempted to eat them all at once, but try not to.

 The perfect DIY treat for the weekend!

The perfect DIY treat for the weekend!

INGREDIENTS

BASE LAYER

  • 2/3 cup coconut flour

  • 2 tablespoons coconut nectar for Paleo

  • 1/2 cup organic coconut oil, melted

CARAMEL LAYER

  • 125g macadamia nut butter or cashew nut butter

  • 3 tablespoons coconut nectar 

  • 3 tablespoons organic Coconut Oil, melted

  • 1/2 teaspoon vanilla bean seeds, extract or powder

  • pinch of salt

CHOCOLATE LAYER

  • 1/2 cup raw cacao butter

  • 1 cup raw cacao powder

  • 3 tablespoons coconut nectar for Paleo

  • 1/2 teaspoon vanilla bean seeds, extract or powder

  • pinch of salt optional

METHOD

  • Preheat the oven to 180°C and line a 20cm square baking tin with baking paper.

  • To make the base; mix the coconut flour and salt in a bowl. Stir in the coconut nectar Syrup until all is combined, then add the coconut oil or butter and mix together with your hands to form a smooth dough. Using your fingers, press the mixture firmly and evenly into the base of the prepared tin, then bake for 10–12 minutes, until golden brown around the edges. Remove from the oven and leave to cool.

  • For the caramel filling; melt the ingredients together in a saucepan over medium–low heat, stirring slowley, until nice and runny. Pour the filling over the cooled base, place in the fridge and leave for 30 minutes, or until chilled and set.

  • To make the chocolate topping; melt the raw cacao butter in a small saucepan over low heat, then add the cacao powder, your choice of sweetener (I use stevia) and the vanilla and stir until well combined and thick and creamy.

  • Once the caramel filling has set, pour the melted chocolate over and smooth the surface. Sprinkle over the salt (this is my preference) or some crushed nuts, and return to the fridge for 30 minutes for the topping to set.

  • To serve, remove from the fridge and cut into finger slices with a warm knife.

    HINT: You may choose to cut into finger slices prior to covering in chocolate so that you get chocolate coverage all around the bar and not just on the top.

Just for Today...

We are all seeking some kind of improvement. But life can get in the way and it can be hard to stay motivated, especially in the colder months. Who we want to be is sometimes misaligned with what we are doing. Skipping training sessions, sleeping in or eating too many treats may seem like just one thing here and there, BUT this way of seeing things becomes habitual and distracts us from our goals. Every single session counts! All the food that we eat counts! Thinking "it doesn't matter today" is self destructive. This type of thinking breeds stagnant results. Then seeing no changes gets us frustrated, which leads to us being less motivated.

For best results we need to reframe our thinking. Because its not just a piece of chocolate its a slipped mindset!

One of the most important ways to stay motivated and on track with your goals is to be around others who share the same healthy lifestyle. Being part of the Bootyfit team of girls is great for that! Taking each day at a time can also help the journey seem less daunting. Here are 5 tips to use in your strategy for building a better you:

1. Have a plan

This should include a weekly workout schedule and a food plan. Write it down and tell yourself it is not negotiable. Setting decisions firmly in your mind at the start of each week can make a huge difference and leave no room for excuses.

2. Be accountable

Having someone to be accountable to makes a world of difference! Lucky for us Bootyfit Babes we have Wendy!! This is not just important for the motivation of positive activities but also to deter us from things that will hinder our progress. I know personally when I have considered a drinking session, which I know would have caused me to miss training the next day and interrupt my progress I have messaged Wendy and promptly been spoken out of it. I could not have felt better with my decision the next day! Feeling accountable to someone who you don't want to disappoint gives stronger motivation than simply being accountable to yourself.

3. Stay positive

This sounds so clique! But its so natural for our minds to slide, especially when something doesn't go our way; like when we see a number we don't like on the scales, we are bloated from our period or just wake up feeling deflated. In these instances its important to remind yourself that it's just for today that you may feel this way and PUSH THROUGH! If you keep on track with your diet and training you will not regret it, but if you give up, even for one day, you will regret that!

4. Stop thinking about tomorrow

Tomorrow is a catalyst of today! The way you act today affects tomorrow and to keep putting things off till tomorrow is just tricking yourself out of making any real progress. While its great to be forward thinking about the results you are aiming for, projecting to tomorrow can be dangerous. I know for myself with bad food choices I may think "ah well today is a right off I will start again tomorrow". This type of thinking only sets you back and also offsets your moral to a negative space.  Something that has helped me combat this type of thinking is to remind myself; "it's still your body today", therefore choices you make today still affect you.  Aiming to get through each day at a time can make the process less daunting and helps to keep a more positive and productive mindset. Each day at a time. Each time the alarm goes off. Each training session. Each meal. Look at each event as the only thing you need to get through and do perfectly. Then on to the next step!

5. Be honest with yourself

Sometimes we are so cleaver at tricking ourselves. The mind is powerful but it can also be deceitful. Fair enough if we are really sick and have to miss training, but I think we all have days where our mind attempts trickery. I have found my mind being sneaky and telling me things; "It's raining so I can't go for a walk", when whats stopping me from walking on a treadmill?! Or convincing little ones like; "I need to eat all of that cheese because I need the calcium", when it's the only time in my life that I have been concerned about my calcium intake! Its laughable how creative thoughts can get. Its good to try to keep your goals in the forefront of your mind in these instances to ward off the excuses and to remind yourself why you are doing what you are doing. Listen out for the real you and not the naughty you.

We got this BootyFit Babes!

xx Cassie.

 

Sweet Substitutions

As a holistic nutrition coach & nutritionist, I am constantly asked about substitution for those sweet-tooth cravings!

There are so many options, that are both rich in nutritional value & taste just as great, without that heavy, guilt-ridden feeling.. 

Here's a little treat I like to indulge in; enjoy!


RAWRRR Protein Truffle Recipe

INGREDIENTS

  • 1 CUP OF QUINOA FLAKES
  • 10 ROUGHLY CHOPPED UP DATES
  • 2 TABLESPOONS OF SHREDDED COCONUT
  • 1 CUP OF ALMOND MEAL
  • 2 TABLESPOONS OF HAZELNUT SPREAD
  • 2 TABLESPOONS OF RAW CACAO
  • 1 SCOOP OF RAWRRR ALL-IN-ONE SUPERFOOD - VANILLA
  • 1 SCOOP OF RAWRRR ALL-IN-ONE SUPERFOOD - CHOCOLATE
  • 1 TABLESPOON OF VANILLA EXTRACT
  •  ½ CONTAINER OF TOFUTTI (IMITATION CREAM CHEESE)
  • 1 TABLESPOON OF VANILLA EXTRACT
  • 3 TABLESPOONS OF HOT WATER
  • 1 TABLESPOON OF HONEY
  • ¼ CUP SHREDDED COCONUT (TO DECORATE)

STEPS

  1. COMBINE DRY INGREDIENTS IN BLENDER
  2. ONCE BLENDED, ADD MOIST INGREDIENTS
    (I.E. WATER, HONEY, HAZELNUT SPREAD)
  3. REMOVE FROM SPECTABLEND & ROLL INTO 25G BALLS
  4. ROLL INTO SHREDDED COCONUT TO DECORATE
  5. STORE IN FRIDGE FOR UP TO 5 DAYS 

Wendy

xx

Get Your Goals Set

Let's be real - you have to be realistic about your body transformation, with time measuring against effort (finding your balance)..

Ask yourself, "what am I willing to put in, to get the results I want?", as a great starting point to either kickstart your wellness journey, or to simply get yourself back on track. 

Remember, it's not all about 'Clean Eating' or trends - it's about you, your body and your goals. We are all built differently, so the trick is to design your body and fine-tune what works for you!

Ensure that your goals are realistic and based on your body, as I mentioned in a previous post, the '80/20' Rule is an important base and balance is something I am reiterating to my workout girls. 

I have just kickstarted my BootyFit 6 Week Shape Up Program, so if you have missed out - there are still very limited spots available. Next on my agenda is a Winter Wellness Workshop being held at Love & Nourish cafe in Prahran on Monday the 13th of July, 2015!

So, whether you're looking to take the stage, want to tone up or simply find out more about my mantras and some top training tips, it is a workshop you do not want to miss out on.

After all, Summer bodies are really made in Winter...

Wendy

Xx

What Your Judge Judges - Bikini & Fitness Modelling

Many young females are flocking to have their physique judged at fitness and bikini model competitions, world-wide. 

As an INBA Elite Judge, I hope to assist girls to reach their goals in the healthiest way - your body can be a telltale of your lifestyle and we can see that what you literally put in, is what you'll get back in return. 

I started my journey with INBA years ago. After attaining 3 World Natural Bodybuilding Titles. I have seen the struggles and managed to find my own balance. As mentioned in my last post, the 80/20 Rule is something I hold true to and recommend as a base. This has aided my achievements so much.

Will you be competing in or attending INBA's All Female Classic this Sunday?
There will be over 330 of the hottest, inspirational, & natural physiques!

INBA All Female

Here are my 5 top tips: 

  • 1. Practice you posing
  • 2. Work to your own advantages (know your strengths through feedback)
  • 3. Do not starve yourself - know how to nourish your body to have it looking healthy, balanced & toned
  • 4. Take advantage of time - planning is important to elevate the stresses of your surroundings, especially if it's your first competition 
  • 5. Have an amazing time & own that stage!

Wendy

Xx