Tag Archives: healthy


Today I ponied up and decided to work out how to upload our podcast to iTunes.
You can view it here:


Please subscribe and rate if you get the chance, I’d really appreciate it!


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Taste Test: Rich Chocolate Cupcakes

Recipe source: Nici Sweaney of Gym Eat Sleep Repeat.
All photo’s were taken by Me, Adam Cinemre!



Whenever I come across a recipe for a healthy version of what is supposed to be a rich and delicious treat, I am always a bit wary. These little beauties however, are packed full of healthy ingredients and they absolutely blitzed the taste test with flying colours!

To see how easy it easy to make, check out the photos I took:


Inredients – simple!

Servings: Makes 12 cupcakes (2 would be a good snack or treat)


  • 1 1/2 cups of mixed raw nuts – I used about 1 cup of almonds and 1/2 cup of walnuts
  • 1/4 tspn baking powder
  • 3tbspn raw cacao powder
  • 1/4 cup organic dark chocolate (70% cacao or more), melted (I did this over the stove – see below)
  • 1/4 cup coconut oil, melted
  • 1-2tbspn organic honey
  • 4 whole eggs
  • 3-4tbspn unsweetened almond milk (if needed)

Easy to follow instructions:

Melt the chocolate – you can do it in the microwave, I prefer to use the stove.

Start off by melting the dark chocolate - I did this on a stove, in a bowl, sitting in a pot of boiling water

Start off by melting the dark chocolate – I did this on a stove, in a bowl, sitting in a pot of boiling water

Then, after blending the nuts, add to a bowl with the rest of the dry ingredients.

Dry ingredients

Dry ingredients

This is then followed by adding the chocolate, oil, honey, and eggs.

Combine and stir

Combine and stir

After it’s combined to the right texture, split it up between the patty cakes.

Stir until a consistent batter is formed, but make sure it doesn't go doughy!

Stir until a consistent batter is formed, but make sure it doesn’t go doughy!


After that, place in a pre-heated oven and cook for about 10 – 15 minutes.
Once they’re baked, I’m sure you won’t need any more instructions!



Click here for the original Recipe!

To find out more about Nici, check out her website, Gym Eat Sleep Repeat, or check our her Facebook or Twitter pages.

In the coming weeks, I’m going to test out more recipes from different food blogs, and I hope to get the chance to even speak with a few of these talented people in person (and even interview them for the podcast!).


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Week 11: Day 72 – Active rest day, Boris ‘bikes’ Johnson, & my 1st Krav Maga lesson

I seriously think yesterday was one of the best days of my life!
Then, today I spotted Boris Johnson at the red lights on the ride home from work and he was happy to pose for a picture. And that totally made my day today, too!

Mr. Bikes himself, Boris Johnson and I
Mr. Bikes himself, Boris Johnson and I

There was just so much going on yesterday, contacting people I haven’t spoken to in ages, creating totally new connections, recording my very first podcast [!!!], getting a discount at Starbucks… And all of this on a Monday!

Who would’ve thought that MONDAY could be called one of the best days of your life?

Then today happened.

Grabbing life by the Cojones!

It just felt even more exciting. Knowing that I achieved something that I planned. I came up with an idea and manifested that in to reality and it was awesome! Hopefully that means tomorrow and every day after is just  going to get better and better.

The fact that I actually put a plan in to action and recorded a pilot episode is amazingly rewarding – it’s one of those things that when you think about it and try and plan for it and research and prepare…before realising, I started to become overwhelmed and distracted and it becomes easier to make up excuse why not to do it.

So instead, by just doing it and not worry about what’s going to happen – it turned out better than I could have planned for.

Looking externally for feedback

Today was a rush too, because I sent the Pilot episode around to some friends and family and have started getting back some really, really helpful feedback which is going to be great for the development of the series when we go to launch for real next month.

Tonight I finally managed to try my first lesson of Krav Maga which was meant to be last Tuesday but I had to postpone.
Krav was really enjoyable and something that I will consider adding in to my fitness routine. It’s good to mix things up a bit which is why I really enjoy doing the occasional yoga sesesion, too.

Also, I’m well and truly on the way to hitting my target of riding 650km’s by the end of this challenge, too.

Week 3 progress
Week 3 progress

It’s really coming down to the wire now so I’m just going to keep on focussing on doing the little things that have gotten me this far.
Tracking my food intake in my journal, take weekly progress photos, measurements and doing daily (or almost every day) posts on here.


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Start of week 11: Day 71 Fear challenge

Today I decided to tackle a Fear Challenge. Do you think you can do it?

If you don't ask, you don't get!

If you don’t ask, you don’t get!

It sounds pretty simple:

Go in to Starbucks.

Ask for a 10% discount.

That’s it!

Why is it a fear challenge? Try it for yourself and you’ll see.

Here’s a link to the video of my experience.

Now before I get in to that, I want to quickly mention some more developments on the podcast.

What inspired me to take action

I have been polishing up on my listening skills while I’m busy at work I usually have my earbuds in listening to an array of podcasts.

One particularly good channel that I came across recently was this very informative and funny guy, Pat Flynn. Pat hosts a show called the ‘Smart Passive Income’ and he offers tonnes of great content and plenty of inspiring guests.

Episode 71 happened to be one that I clicked on, mainly because of all the comments. At the time of this post, he has close to 600 comments, on a single post! Of course it had me intrigued as to how he got so many people involved.

The guest for this podcast is a guy who has been through plenty of ups and downs, he was one of the original staff at Facebook, and since then has gone on to create several successful businesses. Listening to him talk you can hear his passion and willingness to share his experiences, which is what I like the most about this whole podcast idea.

Sharing information and learning from others

Anyone can isolate themselves from the world, go be the lone wolf and try to go about things their own way. And that is completely fine if you choose to do that. Of course you can learn and try new things that way – but I think that it will be a long and lonely process.

Alternatively, I find that learning from others by sharing your thoughts, feelings, experiences and anything else that comes to mind in an honest and compassionate way, that one can grow and connect on a much deeper level than if you were to go it alone.

Putting yourself out there & getting out of your comfort zone

When starting off something new, I find it extremely daunting.

Wether it’s a new project and I’m staring at a blank piece of paper. A new blog post and I’m watching that cursor blip on and off again. Meeting new people in a large group. Just about anything that you aren’t used to seems so frightening.

But is it really that scary? Or is it just that little voice in our head that scares us more.

I find that by identifying with that voice, rather than trying to suppress it, I can almost communicate with it. I try and ask myself, why does that scare me?
Is it really that bad?
What can I do to overcome that fear?
Usually the answer is staring us right in the face.

Starbucks Discount Challenge

I mentioned at the start of this post that I worked up the courage to do a ‘fear challenge’:

Go in to Starbucks and ask for a discount.

Now it might sound silly, and you’re probably saying, “what does that have to do with being afraid?”

Well I’ll tell you my experience.

When I first heard the challenge, I thought that it sounded simple.

Then the more that I thought about it, the more I started to put it off. Telling myself that I would go later in the day, or maybe I’m too busy today because I have to go to the gym and that I wouldn’t be able to fit it in.

Now let me sidestep for a tiny bit here.

After hearing this challenge I contacted Noah, the challenge setter, and emailed him with my great plans about thinking about possibly launching a podcast next month, which I mentioned in several posts over the last few days.
Almost instantly he replied.

“Why don’t you start today.”

Holy sh*t.

That email just about blew me away.

I launched in to a barrage of ‘considerations’ (excuses) that I had in my head as to why I couldn’t such as lack of equipment, not having a website ready, no branding, no content yet etc etc etc.

Noah replied:

‘Record it on your phone. Send it to 3 friends. Hit me back tomorrow’.


When you put it like that –I’d be mad not to!

So, I thought, let’s do this!

And What a fantastic day it turned in to!

Not only did I take action and overcome the nagging voice telling me not to do it, take the easy way out, ‘you’re gonna fail’! – I actually walked in, asked, and received a 10% discount at Starbucks!!!
The savings are not even what matters, the feelings that I got before, during and afterwards are exhilirating and I feel like it’s set my mood for the rest of the day.

Rather than making excuses about not doing it, I’m going to make the decision to do it and then I’m gonna do it!

 Furthermore, rather than waiting a month to launch my podcast, Ren and I got our butts in to gear, hooked up the mic after work, and we RECORDED OUR FIRST EPISODE!!!

For now it’s going to stay between friends and family so we can get feedback about what work’s and what needs improving.

If you would like to listen to the first few episodes and help us out with some feedback, leave a comment below and we can get in touch.

So we are going to stick to our initial ‘launch date’ – but in the mean time, there’ no harm in getting started, right now, today. So do it!

It’s easy!


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Week 10: Days 64 – 65

Monday was the first time that the workouts have reset to be the same breakdown as day one, that it’ll be Back & Bi’s, Shoulders, Chest, & Tri’s, followed by an active rest day and then a legs & abs day. Setting up then following through with that routine has been one of the factors to creating a successful habit. Also, the use of a workout journal has helped keep me on track. So that when I know what workouts are planned for which days, it makes it easier to plan activities throughout the week as well as meal preperation. Another big key to success.

As mentioned yesterday, I have been thinking a lot about doing a podcast with a friend. I’ve been listening to quite a lot, too.
So that has been taking up some of my spare time while I am still focussing on my fitness, I think I’m going to have to make sure I do continue doing daily entries becasue at the moment I’m feeling slightly behind.

Regardless, I hope that in the coming weeks i’ll have some exciting news!


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Weekly update on cycling goal

Just a quick post, following up from last week when I set a goal to cycle 650km in 4 weeks.

Over the last week I’ve clocked up 245km’s, which is just under 40% – I think I might have to readjust the total.

Week 2 of cycle goal

Week 2 of cycle goal

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Rounding up week 09 Days 59 – 63

So these posts are a bit delayed, I apologise. It has been a busy week (insert excuses), and I still managed to stick to my routine.


The more that I stick to my workouts, the less I have to make a conscious effort to go to the gym, and it’s more automated, like it has become a habit. Well, it feels like more than a habit, it’s more similar to an addiction!

As I feel my fitness improving, I want to keep adding to it.

Also, on a sidenote, a friend and I have recently been thinking about starting a podcast so stay tuned for updates on that!

The remainder of week 9 I was sure to continue along with my scheduled workout plan. I kept along the same workout guidelines, starting off with 12 reps lifting the heavier weight, after about a 45 second break I then drop the weight and do another 12 reps. 2 sets for each exercise, and then move on.
By doing this I am trying to trick my body in to thinking that it’s lifting the same weight, with more ease (and in turn, I’m hoping that’ll lead to growth!). Furthermore, it cuts down my workout times to about 30 minutes, meaning that I’m not so rushed when I visit the gym during my lunch break.

Some days, I have been getting up a bit earlier to hit the weights before work. The only way that I’ve found to get the most out of earlier starts is to get to bed earlier the night before. Getting a good nights rest before an early start is essential. It might not feel like you’re too tired on the day, but I find that it does catch up with you later in the week. And that fatigue could be demotivating. Something we want to avoid!

Work in progress

On that note, it’s time that I hit the hay, and I’m planning to put up the workouts for the rest of this week at a later stage.


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Week 09 Day 57: Active rest day and Quinoa Recipe

Simple quinoa for two.

Quick cookup to make yummy quinoa - a perfect side for any dish!

Quick cookup to make yummy quinoa – a perfect side for any dish!

Although it might be a little tricky to pronounce quinoa (keen-wah), it is far from tricky to cook it.

If you know how.

Today someone was telling me about a failed attempt at cooking quinoa, which ended with a tasteless mushy paste. Needless to say, this person was put off, despite the numerous health benefits quinoa has to offer.

I decided that I would do a post about the way I cook this simple dish.

All you need:

Easy ingredients

Easy ingredients

Quinoa (duh!) – The serving suggestion says 40g so I’m going to double up as I want to make extra.
Water – I usually use double the amount of quinoa that I use. For example: tonight I am using about a third of a cup of quinoa, so I’ll use 2/3rds a cup of water.
Any extras that you want. I’m cooking up some left beef casserole, then I’ll be adding some tomato, baby spinach, cottage cheese and snow peas.

First, give the quinoa a quick rinse under cold water then set it aside.

Getting prep

Getting prep

Put cooking pot on stove top and set it on a low/medium heat, and let the pot heat up for about 30 seconds. You don’t want it to be piping hot or you’ll burn everything!

Start off on a low heat

Start off on a medium/low heat

Here you are going to have to use your own judgement a little bit. I normally use about a teapoon of oil, if you think that’s too much though you can use a smaller drop. I’m using coconut oil here and most other oils work well, too.

Adding the quinoa to the pot

Adding the quinoa to the pot

After that, give it a stir for about a minute.

Before adding water, give it a stir until there's a light coating on most of the quinoa

Before adding water, give it a stir until there’s a light coating on most of the quinoa

Then, add the water to the pot.

Adding the water - approx. double the measure of the grain

Adding the water – approx. double the measure of the grain

Let the water heat up quite a lot so it bubbles a bit more vigorously than a simmer, then, turn it down to a low heat and let it sit for about 15 minutes, or once the water level drops below the line of grain.

After the water evaporates, top it up a little just to cover, then stir and let simmer once again

After the water evaporates, top it up a little just to cover, then stir and let simmer once again until the quinoa is fluffy

Keep stirring to a minimal. When the water level first drops, give it a stir, then top up the water level just enough to only cover the quinoa again. Watch it for another 5 minutes or until all the water has evaporated.

After that, feel free to chuck in some vegies, or just add whatever sounds good.

Adding whatever you want, then serve it up!

Adding whatever you want, then serve it up!

And there you have it! If you have any questions or suggestions please leave a comment below. Thanks for reading!



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Week 08 Days 52 – 54: Catching up on posts and the Formula For Amazing Workouts

Thank the fitness gods that it’s Friday!

This week has been absolutely manic at work, and I have struggled to find time to post. So again, I’m going to do a batch post for the last few days but I am also trying to set a new routine of  getting up around 630am to fit the gym in before work. It’s been pretty challenging getting up that little bit earlier, but I am getting used to it. Today I even woke up before my alarm! Getting up earlier in the morning does mean that I am going to have to go to bed earlier, too.

In today’s workout notes, there’s some very important information that I’d like to share here:

The Formula For Amazing Workouts

I want to talk about three things that you should do in order to make the most of your workouts:

1 / Proper Breathing

Breathe in as you lower the weight, and exhale as you lift it. This will enable you to generate the best level of force as you progress through the workout.

For example, when squatting, you would breathe in deeply as you descend into the squat position, and then exhale as you come back up.

If you are bench pressing, you would breathe in as you lower the bar to your chest, then exhale as you push it back up.

2 / Exercise Form

Unless you are using correct technique during your exercises, you will not see the benefits you’re looking for.

Learn how to perform the exercises correctly, and then use good form. Don’t try to handle so much weight that your form gets sloppy.

Good form is also an excellent way to prevent injuries.

3 / Focus

If you focus on what your muscles are feeling when you exercise them, you can maximize your workouts.

You’ll be able to perform your reps correctly and with more energy, which can allow you to do more reps on any given set.

Focusing also helps to avoid injury.

Keep those 3 quick tips in mind when you are working out. You want to be sure that you’re making the most out of each workout you do so that you can get the results you’re after.

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Week 03 Day 15

Bank holiday…?

No such thing as a holiday – only active rest days!



Today I’m back on the track getting ready for my 5k race on sunday.
As the race is on early sunday morning, I’m really going to have to make an effort to go to bed early throughout the week. I know it’s only a small event and it’s my first one so I’m going in with the mindset of a happy contender looking to se a good time that can be improved upon in the coming months.
With a public holiday, today was a good chance to get prepared for this week, too. I spent some time today catching up on missed entries for my workout planner and also getting meals ready for the week.
This morning after breakfast, a protein shake and a banana (I think it’s always good to fuel up before any exercise), I was back on the pavement for a solid run.
Sats via RunKeeper

Back to the weights tomorrow for another Shoulders, Chest & Triceps workout.

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