Ingredients & Method:

Base -

1 Cup Cashews

1 Cup Shredded Coconut

2 TBS Coconut oil

1/2 Cup Dates (Pitted)

1 Pinch of Salt

Combine all ingredients in a food processor or blender until combined. Press base into tray (pre lined with baking paper) and place in freezer while you prepare the filling.

Filling -

1 & 1/2 Cup Frozen Raspberries

1 Cup Shredded Coconut

1/2 Cup Sweetner (Maple Syrup, Honey, Rice Malt Syrup etc)

4 TBS Coconut Oil

Squeeze of lime

Combine all ingredients in a food processor or blender until combined. Spread over the base prepared and place back in the freezer to set.

Topping -

3TBS Cacao Powder

1/2 Cup Coconut oil (needs to be runny)

3TBS Sweetener

1 Pinch of salt

Combine all ingredients in a bowl until smooth. Take slice out of freezer and spread on top until smooth. Top with Raspberries or topping of your choice.

Place back in freezer for 30-60 minutes until topping is set.

Enjoy your guilt free delicious treat!

Finally a way to indulge in brownies, minus the guilt! This recipe is easy, and has been taste tested on some of the most un-paleo taste buds! The below recipe makes about 10 brownies.

Ingredients

- One medium sized sweet potato grated

- 2.5 Tablespoons of coconut flour

- 1 Teaspoon of baking powder

- 1/2 Cup of raw cacao powder

- 1/2 Cup of rice malt syrup (or honey)

- 1/2 Cup of coconut oil

- Optional - a handful of chopped nuts (we used macadamias)

Method

- Pre-heat oven to 160 degrees celsius

- Grate sweet potato until you end up with about 2.5 cups

- Combine all ingredients in a bowl until everything is mixed well

- Line a tray with baking powder

- Bake in the oven for abut 30 minutes

- Allow to cool for 10 minutes before chopping and storing

Side note - although these taste amazing fresh out of the oven we think the texture is even better after refrigerating :)

This workout is designed to tone and tighten your behind & legs whilst getting your heart rate up & burning fat at the same time!

Give this a try.......

Warm up:

- 2 Minute incline walk (Level 15, Speed 5)

- 1 Minute incline jog (Level 15, Speed 8)

Repeat 2-3 times

Set One:

- 15 Dumbbell Squats (doesn't need to be a super heavy dumbbell, just enough to make 15 a challenge)

- 15 Straight Leg Deadlifts (choose weight as above)

- 10 (each leg) Split squats (if you are not confident with these, just do regular lunges with both feet on the ground)

Repeat 2-3 times

Set Two:

- 15 Hamstring Curls with Exercise Ball

- 1 Legged Hip Thrust

- 15 Exercise Ball Back Extensions

Repeat 2-3 times

If you're looking for a quick, high intensity workout with a little privacy; look no further!

3-4 Rounds: Perform each exercise for 45 seconds to 1 minute, depending on your fitness levels, taking a 30 second break between each different exercise. At the end of each round take a 1 minute break.

1. Push ups

2. Jump squats w/ bench (see image 2 & 3)

3. Leg raises

4. Skipping

5. Step up with knee raise at the top

6. Plank

If you love a raw vegan treat so much you're spending a small fortune on them, trying making this one to save some $$$. This treat even had even the most virgin healthy treat eaters of my family and friends in disbelief that it was actually healthy!

Here's the recipe:

BASE -

- 1/2 cup roasted hazelnuts

- 1/2 cup almond or hazelnut meal

- 1/2 cup shredded coconut

- 3/4 cup of dates

- 1 Tbs coconut oil

- Blend or combine in a food processor for a few minutes until everything is combined. Press mixture in to a baking paper lined tray and store in the freezer while you prepare the caramel filling.

CARAMEL FILLING:

- 1 1/2 cup of dates

- 1/2 cup coconut milk

- 1/2 cup coconut oil

- Blend or combine in a food processor for 3-5 minutes until all ingredients are combined in a caramel like goo. Smooth this over the top of the base and return to the freezer.

CHOC TOPPING:

- 1/2 cup coconut oil

- 2Tbs cacao powder

- 2Tbs rice malt syrup (or honey for non-vegans)

- Combine ingredients in the food processor or blender until you get a smooth chocolate (won't take long). Smooth over the top of caramel filling and add any toppings you like such as left over coconut shreds or some dried berries

- Return the tray to the freezer to set for 1-2 hours

- Store in the fridge or freezer and remember to enjoy moderately! Even though this is about as healthy as it gets when it comes to treats, it is still high in natural sugars and as with anything should be enjoyed in moderation :)

Side note: all ingredients were purchased from The Source in Cairns to save money and reduce waste by only purchasing the exact quantities needed for the recipe.

Try tacking this ab circuit on after your cardio or workout:

- Crunches

- Toe Touches

- Ab Cycling

- Leg Raises with Excercise Ball

- Exercise Ball Plank (1 min, 45 secs, 30 secs)

Repeat each exercise 20 times, 16 and then 12!

Banana Ice Cream! This little beauty is the quickest refined sugar and dairy free alternative for regular ice cream.

Recipe:

- Combine 1 frozen banana and a handful of frozen raspberries in a food processor

- Blend until consistency is ice cream like

- Enjoy!

The raspberry can also be substituted for whatever you have in the cupboard as long as you keep the banana. For example - mixed nuts, chopped dried fruit, honeycomb.. The posibilities are endless!

These crunchy choc bites are the perfect little snack for keeping the sweet tooth at bay!.

Ingredients:

- 150ml Coconut oil

- 150ml Cacao powder

- 1 or 2 Tbs Rice Malt Syrup or Honey

- Handful of chopped nuts

- Half a cup of your favorite granola

- Handful of dried shredded coconut

Method:

- Mix coconut oil, cacao powder and sweetener in a bowl until combined

- Add in the rest of ingredients and stir

- Scoop out into a muffin tray and leave to set in the freezer for about 20 minutes

- Store in the fridge to keep from melting

Are you getting enough greens? Most people aren't. We are always on the lookout for new ways to make getting our veggie intake for the day delicious so we thought we would share this amazing side! Even if the wordkale makes you screw your nose up (like I used to) I can guarantee you will not regret this one!

Ingredients (serves one):

- 1 Cup of mushrooms sliced

- 1-2 Cups of chopped kale

- 1Tbs extra virgin olive oil or coconut oil

- 1 Tsp minced garlic

- Wedge of lemon

Method:

- Saute mushrooms with oil until mostly cooked

- Add kale and garlic to the pan & stir

- Leave the lid on the pan for about a minute on low heat

- Plate up and squeeze lemon on top

This side is the perfect addition to a steak, some boiled eggs or grilled chicken.

Here's a little upper body circuit for you all to enjoy (or not). These exercises will work your whole upper body with a few added burpees to get that heart rate up! Make sure you warm up before starting this circuit, in order to build up to the weights you are going to be using.

A1: 12 Overhead Press

A2: 12 Bent Over Rows (each arm)

A3: 12 Pull ups

A4 12 Tricep Pull downs

A5: 12 burpees

Repeat each exercise for 4-6 rounds with about 30-45 seconds rest in between.

If you like ferrero rochers or nutella, you're probably going to love these.

If you prefer your treats grain, sugar and gluten free you're probably going to love them even more!

Ingredients:

(Best bought in bulk from somewhere like the Source or Go Vita)

- 2 cups of roasted hazlenuts

- 1/4 cup of coconut shreds

- 2 cups of pitted dates

- 1tbs of vanilla essence

- 4tbs cacao powder

Method:

- Toast hazlenuts in the oven for about 10 minutes at 180 degrees, and once toasted remove the skins. This can be done by rubbing them with a tea towel or rubbing them off with a fork

- Add all ingredients in to a food processor and pulse until everything is finely chopped

- Roll in to balls with your hands - slightly wet hands make this a little easier

- Store balls in the fridge or freezer

- Try not to eat them all in one go!

This killer workout specifically targets your glutes, quadriceps, hamstrings, calves and cardiovascular system! Exercises in this workout such as squats also create an anabolic environment, which promotes body-wide muscle building. This is perfect for building muscle and burning fat (i.e toning!!)

Warm up: As a warm up, go though the movements in this circuit using only body weight at first, and then gradually build up to the weights you are going to be using for the circuit to warm up the muscles you are going to be using.

A1: 8 Weighted Back Squats

A2: 8 Romanian Deadlift

A3: 12 Hamstring Curl

A4: 8 Hack Squat

A5: Three laps on sled track with weight OR 500m bike sprint at level 8+ (should aim for 50 seconds or under)

Repeat A1 to A5 four to six times!

Side note - if you are unsure of how to attempt any of these exercises always ask a staff member before attempting or consider a PT session!

This quick, easy and balanced salad is the perfect lunch in our humble opinion.

This salad combines greens, healthy fats and a few little carbohydrates to keep you going all afternoon.

Ingredients:

- Half a cup of your choice of carbohydrates - we like to use brown rice or quinoa

- One cup of mixed greens or spinach

- Small handfull of crushed feta - for this salad we used danish feta, but regularly use goatscheese for something different.

- Half a diced tomato

- One small can of tinned tuna - We like to use a high quality, sustaiably caught tuna such as Serina Tuna.

- Season to taste with pepper

Variations:

This salad can be as easy or as simple as you like. We often eat it with just the tuna, rice, feta and greens but also love boosting it up with avocado or red onion if I happen to have it in the fridge.