12 minutes of Madness…Twice Through if you’re mad enough!

This Bodyrock.tv workout is only 12 minutes but it’s guaranteed to make you sweat.  If you’re feeling energetic or just want a longer workout you can do it twice through – 24 minutes is more than adequate…it was for me anyway!

Set your interval timer for 12 rounds (or 24 rounds) of 10 seconds of rest/ 50 seconds or work

The exercises are as follows;

1. Squat Punch

2. Lateral Jumps

3. Ninja Jump Tuck, 5 High Knees

4. Push Up Core Rotation each side, burpee

5. Plank Jump Feet to Right Side, Jump in, 2 Jump Squats, Plank Jump Feet to Left Side

6. Plank Commando Up & Down Twice, Alternate Toe Tap Right & Left

7. V- Abs Roll (Alternate Sides)

8. Supermans (Opposite Arm to leg Extends)

9. 5 High Knees, 5 Jump Lunges

10. 2 Dive Bombers, plank Drunk Chicken

11. Surfer, 2 Jump Squats, 2 Hop Jumps Turn

12. 3 x Moving Press Ups, 5 Mountain Climbers


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Paleo Banana Bread-Cake Recipe

This as a fab fitness food.  It’s not too sweet, so it won’t give you a sugar rush and then a crash afterwards.  Brilliant for fitness fiends on-the-go.  A piece of this keeps me going for a good 2-3 hours when I’m really in a rush and don’t have time for a sit down meal…or even as a snack with afternoon tea, I am British after all 🙂


banana cake bread


Paleo Banana Bread-Cake Recipe

1 – 1.5 Cups of Almond Flour/Meal

1/3 Cup of Extra Fine Almond Flour (this is slightly drier than regular almond flour, or you can use coconut flour

3 eggs

2 Ripe Bananas (if you prefer the cake sweeter use very ripe bananas)

1 tsp Baking Powder

1/3 cup Coconut Oil (melted)

1 tsp Vanilla essence

1/4 tsp Pink Himalayan Salt



Place the bananas, eggs, vanilla essence and melted coconut oil in a food processor and whiz until blended.

Add the almond flours, baking powder and salt and blend again until you are left with a mixture that resembles a thick batter.

Pour into a silicone bread mold, place on a baking tray and bake (in a fan oven) on 175 degrees C for about 55mins – 1 hour.


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Cashew and Almond Energy Balls

If you like the taste of caramel you’ll love these!

Cashew & Almond Energy balls

These are super easy and quick to make.  They are quite sweet by my own taste, but this could be adjusted by using less dates and maybe a bit more coconut oil instead.

Image 1 Cashew & Almond Energy balls being made

As you can see I am quite a messy cook, something Jez is always accusing me of 🙂 …and I have to agree with him!

Anyway here’s the list of ingredients;

Ingredients – Makes 18 Balls

1 Cup of Cashews

1/2 Cup Almonds

6 Dates (Substitute less dates for coconut oil if they are too sweet)

1/4 Cup Coconut Oil


Place the nuts in a food processor and whiz until chopped.

Add the dates and do the same until it resembles crumbs.

Add the coconut oil and whiz again.

Take the mixture out, roll into balls, put them on a plate and place in the freezer for 1-2 hours until they are set.

Store in the fridge and try not to eat them all in one go!


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