Baked Eggs



This has got to be one of the most simple hot breakfasts I know. I didn’t get home till 10+ this morning and was STARVING! I went and dug up whatever “breakfasty” vegetables I could find and had actually intended to omelette it. As I was sauteeing the vegetables, I decided I want some yolk action in my breakfast. So I threw the avocado in right before I cracked the eggs on top and popped the lid over the pan over a low heat till the eggs were done.

This recipe:

  • requires minimal prep (depending on your veg of choice)
  • is mess free
  • is fool proof
  • is healthy
  • is delicious!!




Workout: 100 Thrusters

Throughout the week you vary the movements in your workouts so you end up with a good workout to different areas of your body with sufficient rest. Every now and then we will do a challenge to see how long it takes us to complete 100 reps of something with an EMOM to break it up. Today’s challenge was Thrusters

100 Thrusters with 10 TRX rows EMOM

Our Times

  • 6:00
  • 7:50

How did this workout feel?

First, your weight should be challenging, you want to be breaking every now and then. After a while I had to stop every 7-10 reps for a quick breather before pumping out more reps.

Form is 100% most important when you are doing lots of reps of the same movement. I will stress this in every workout post. Your form will want to drop as the same parts are being used over and over. Go slower if needed but do not sacrifice form! Do not give in! Make sure your weight is not so heavy that you are at an increased risk of injury (exercise will always come with a risk, but be reasonable). If you feel you can not maintain form, definitely switch to a lower weight – remember – you can always work your way up – you can’t exercise at all if you injure yourself.

  • 1-50 is something I have done several time before and while challenging, was manageable.
  • 50-80 sucked. This is where you’re more than halfway, so close but so far feeling, just had to keep pushing. It helps to count how many you have left rather than focusing on a big number. The trx rows help to re group.
  • 80-100 you can see the light at the end of the tunnel!

Everyone is different but Mel prefers not to use the mirror and concentrate on her movements while Daphne uses the mirror to correct her form.

After this, you sit and rain sweat for a few minutes while your heart rate goes way up and then recover. Then take it in because you have just completed 100 amazing thrusters!


Banana Bread



What to do when you have leftover bananas that are going too ripe? Bake them into bread! (or cake, or freeze for some nanaicecream). This clean Banana Bread is full of flavour an moist. It’s so delicious and you can easily make this as a cake or cupcakes. It makes for perfect meal prep as breakfast or as a snack 🙂

What’s in this?

Banana, Eggs, Yoghurt, Vanilla, Dates, Coconut Oil, Cinnamon, Almond Flour, Coconut Flour, Chia Seeds & Baking Powder

I made this batch without much thought of making it pretty for a post, hence I’ve avoided taking pictures of the loaf 😛 but the next time I make it I’ll remember to decorate it and make it look appetising! Daphne and I use the same recipe on this one, I think she is meaning to make this one soon, so you may see some updates here with more scrumptious pictures.


Banana coconut bread


When you spot a great recipe, you can’t help but want to share. This was shared to Melissa and myself by a fellow gym friend. I love how simple but how nutritious it is. It really is a good breakfast or a pick me up after a workout. Bananas are high in natural sugar so it should be consumed sparingly. It is however, amazingly rich in potassium, B vitamins and antioxidants. There is a total of 4 bananas divided into 20 mini cakes, plus only 1 tablespoon of honey. Not only that, it has coconut which stabilised blood sugar and chia seeds for that added fibre and omega. As chia seeds and coconut flour absorbs liquid, it expands the batter.

Banana Coconut Bread

Yields: 2 loaves or ~20 mini bread


  • 4 riped bananas (I used 1 big and 3 small ones, if your bananas are huge, use 3)
  • 6 eggs
  • 1 tablespoon of honey (can be subbed for 2-3 dates)
  • 2 tsp of vanilla paste (or extract)
  • 1/4 cup or around 30 ml of coconut oil melted
  • 200 grams of greek yogurt or natural yogurt (with NO added sugar)
  • 2 tsp of cinnamon
  • pinch salt
  • 2 tsp baking powder
  • 1 tsp baking soda
  • 1/2 cup of coconut flour
  • 1/4 cup of almond meal
  • 20 grams or 1 tablespoon of chia seeds (or flaxseeds)

Optional Topping Ideas:

  • handful of shredded coconut
  • handful of crushed walnuts
  • handful of mixed seeds like pumpkin and sunflower seeds


  1. Preheat Oven 160c  for muffins or 150c for bread loaves (both fan forced)
  2. Line 2 bread loaves with baking paper (alternatively you can lightly oil the tray) or prep your muffin wrappers/ little cake wrappers.
  3. In a food processor/power blender, blitz up bananas, yoghurt, honey, vanilla, eggs, baking soda, baking powder and salt for 30 seconds (or till creamy texture). Pour into mixing bowl.
  4. Mix in the coconut flour, almond meal and chia seeds. Let it rest for 10-15 minutes (I usually wash up or clean up the bench while that happens). Spoon batter into loaves or mini wrappers/muffin wrappers.
  5. Top with toppings.
  6. Bake for 25-30 minutes (cupcakes) or 40-50 minutes (bread).


Please do share your thoughts if you try this recipe


Raw Hazlenut Chocolate Squares

Raw Hazlenut Chocolate Squares

Yields: 10 squares (roughly 1″x0.5″)


  • 1/4 cup (~50g) Coconut Oil
  • 1/4 cup (~30g or 2 tbsp) Hazelnut Butter (or nut butter of choice)
  • 1/2 cup (~ 53g) Cacao Powder
  • 1 tbsp Honey
  • 1 tsp Vanilla Essence
  • pinch salt

Optional: chopped nuts and/or shredded coconut to mix in


  1. Line a small tray with baking paper (I don’t have one and used a mini loaf tray instead)
  2. Beat Coconut Oil & Nut butter till well mixed
  3. Sift Cacao Powder in parts, continue to beat until well combined
  4. add Honey, Vanilla and Salt
  5. Mix in any optionals if you wanted
  6. Pour into mould, freeze for 1 hour before serving

Nutrition (with Hazelnut Butter and no optionals included):

Calories (total): 818 (~82 per square)

  • Fat: 16g
  • Carbs 17g
  • Protein: 33g

Carrot & Coconut Cupcakes

 We had lots of carrots in the house, and one morning I decided I would bake. This was the result:

So yummy!! At a cupcake size, these make a perfect snack or an on-the-go breakfast! They were really simple to make and won’t take much time for those of you who are super busy. 
Makes: 9-10

  • 40g       coconut flour
  • 1tsp      ground cinnamon
  • 1/2tsp   nutmeg
  • 1tsp      baking powder
  • Pinch    salt
  • 1 cup    grated carrot

  • 3 large   eggs
  • 30mL    coconut oil
  • 1tsp       vanilla
  • 2            medjool dates
  • 1tbsp    honey

  • 50g         nuts of choice (I used Walnuts)


1.    Preheat oven to 180 degrees celsius (fan forced oven).
2.    Soak the medjool dates in some warm or hot water
3.    Mix the dry ingredients EXCEPT the carrots in a bowl and set aside
4.    Pit the dates
5.    Blend wet ingredients with half the grated carrot. Pour into mixing bowl.
6.    Add the dry ingredients to the wet
7.    Mix in remaining carrots (& nuts if you opted)
8.    Let the batter sit for 5-10 mins to let the coconut flour expand
9.    Scoop into cupcake moulds and bake for 20 minutes – this will vary slightly depending on your oven and cupcake size. 

Case Study: Living with Hypothyroidism

In this post, I’m gonna share with you what limited information I know about Hypothyroidism, and also putting myself out there as a case study to anyone interested. I would love to hear any opinions, suggestions or stories from you guys out there who are way more knowledgeable than me in this area.Email us at

What is your Thyroid?
As far as my physiology knowledge goes, your Thyroid is a gland located in your neck. It produces the hormones T3 and T4. As an endocrine gland, it sends hormones straight to your bloodstream.
Why is your thyroid important?
Your thyroid hormones are essential for regulating your metabolism. So really, if your thyroid is not functioning properly, you will experience various symptoms and your metabolism will be either too fast or too slow. Having a fast metabolism is not a bad thing, but there are other side effects to having too much thyroid hormone.
Hypothyroidism, or underactive thyroid, is when your body isn’t producing enough thyroid hormone. This causes various symptoms and slows down your metabolism.
Some symptoms of Hypothyroidism:
  • Tiredness
  • Sensitivity to the cold
  • Dry skin
  • Hair loss
  • Difficulty concentrating
  • Weight gain/difficulty losing weight
  • Constipation
  • Slow heart rate
Check out Stop the Thyroid Madness for a full run down on your Thyroid.
My diagnosis

I initially had Graves’ Disease (Hyperthyroidism). This was uncontrollably high and medication was not working, I was treated with radioiodine to kill off my thyroid gland completely and now I have Hypothyroidism. Since I don’t have a functioning thyroid gland to produce thyroid hormones, I am taking hormone replacements. I will be on medication for life. In my case, it doesn’t produce any hormone, so I’ve got to feed it into my body.
I’m not a doctor, so I won’t advise on different medications because I am not confident about it. I will share with you all that I am on T4 replacement only (I have been for the last decade). My dosage dropped from 150 to 75 in January 2014 as my test results showed an over replacement of T4. I saw an Endo in March 2014, who says my body is currently still in shock from such a big discrepancy in my dosage change. The Endo says if my body can regulate on T4, it would be preferable because T4 is stable and holding off a T3/T4 mix at this point in time – so I’m continuing on 75/day. I’m due to have another blood test in the second last week of May. If you have other opinions, please share!
I have been reading into alternative medications, such as a mix T3/T4 replacement, this is popping up a lot more recently. I’m not too sure how much I should push for this. At this point in time though, I’m getting desperate and willing to try different things.
Blood Test Results
I got tested for all my hormones, they all came back within normal ranges, except for the Thyroid Functions.
20.03.2014 25.02.2014 02.01.2014
FT4 14.8 15.7 35.1
TSH 0.12 0.07 0.02
FT3 2 2 4.8
In the meantime, how does this affect my everyday life?
It’s extremely frustrating! Daphne could attest to this. I gained 5kg out of nowhere and now I’m struggling to lose fat. From a fitness/wellness perspective, I eat well, within reason and I’m highly active – according to generic calculations and logic, good changes should be happening and fat should be dropping. This affects me big time, I’m constantly stressed and get mega mood swings (also a symptom I think). The hardest thing about this trial and error-ing is that it requires patience, which is not a forte of mine – but I’m learning 🙂
I will keep you all updated after I have my next check up.Again, drop a comment below or email us at if you have any opinions/info to share with me 🙂

xx Melissa