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Sweet Potato Pancake

Makes 1 Serving


  • 6oz Sweet Potato
  • 1/2 cup Oatmeal
  • 4 Egg Whites
  • 1 Egg (with yolk)
  • 1/2 teaspoon of Vanilla Extract or use vanilla protein
  • 1/2 teaspoon of Cinnamon
  • 1/4 cup Fat Free Plain Yogurt


  1. Pierce the sweet potato a few times with a fork. Wrap in a paper towel and

cook in the microwave for 5 minutes at full power, or until tender. Cool slightly,

and remove the skin with a small knife.

  1. Meanwhile, process the oats in a blender or food processor until powdery.

Transfer the oats to a large bowl. Break the sweet potato

into chunks, and place in the food processor. Blend until

smooth. Transfer to the bowl with the oats, and stir in the

egg, egg whites, vanilla, cinnamon and yoghurt.

  1. After mixing together all the ingredients in a blender,

spray some pam (or other cooking spray), drop by

spoonful onto the plan, flipping when bubbles start to


Nutritional Facts

(Per Serving)

  • Calories: 508
  • Protein: 35g
  • Carbohydrates: 74g
  • Fat: 8g

Fit Food Friday–Danish Inspired Salad

We had the most delicious Danish “salad” on rich nut bread the other day.

Here’s the closest recipe in our collection that was similar. But instead of bread, it is on top of some baked squash. Enjoy!

Roast Beef on Squash Salad

Makes 2 Servings


  • 12oz Slices of Roast Beef
  • 1 Acorn Squash, about 2 lbs
  • 1 Red Pepper, chopped
  • 1 Tbsp Curry Powder
  • 1 Tbsp Olive Oil
  • Salt and Pepper
  • 1 Onion, chopped
  • 1/4 cup Raisins
  • 2 Handfuls baby Spinach
  • 1/4 cup fresh Cilantro, chopped
  • 1 Sunny Side Up Egg
  • Pickled Red Onions for garnish


  1. Cook Roast Beef separately. Or purchase slices of roast beef from the cold meats section 😀

2.Preheat the oven to 450 F.

  1. Cut the squash in half. Rub it with half the oil and the

salt and pepper, and place on a baking sheet. Roast it in

the oven until the flesh is soft and brown, about 25 minutes.

  1. While the squash roasts, heat the remaining oil in a

large non-stick pan over medium-high heat.

Sauté bell pepper, and onion for 3 minutes, then

add the curry powder, with a splash of water and raisins. Simmer over low

heat for 10 minutes.

  1. Carve the inside of the squash and put a bed of baby

spinach in it

  1. Serve a scoop of the curry mix inside the roasted squash. Garnish

with the cilantro and pickled red onion.

Nutritional Facts

(Per Serving)

  • Calories: 539
  • Protein: 42g
  • Carbohydrates: 68g
  • Fat: 11g

Almond & Grape Chicken Salad

Makes 1 Servings


  • 6oz Chicken Breast, cooked and diced
  • 1 oz unsalted Toasted Almonds, silvered
  • 1/4 cup Green Grapes, halved
  • 1 Celery Stalk, chopped
  • 1/2 Scallion, sliced
  • 1 Hard Boiled Egg, chopped
  • 1 teaspoon Light Mayonnaise
  • 1 teaspoon Fat-Free Sour Cream
  • 1 teaspoon Dijon Mustard
  • 1 pinch of Paprika
  • Salt and Pepper
  • 2 Handfuls of Lettuce
  • 1 Avocado


  1. Cook chicken separately.
  2. In large bowl combine chicken, grapes, celery, onions, egg.
  1. In another bowl, combine mayonnaise, sour cream,

mustard, paprika, salt and pepper; stir until smooth.

  1. Pour over chicken mixture and toss gently
  2. Serve on a bed of Lettuce and sprinkle with almonds

Nutritional Facts

(Per Serving)

  • Calories: 478
  • Protein: 54g
  • Carbohydrates: 16g
  • Fat: 22g

Kiddy Playground Fitness Tips

The God’s were kind to us the day we arrived in Holland.

We were welcomed with…

Blue Skies…



Gentle Breeze…

This meant we had no excuse–we had to have a workout outdoors!

Watch our video below to get an idea of how to use a Kiddy Playground as your gym 😉

Hint: Having a TRX is PLUS!! 😀

Kiddy Playground Interval Workout

***Remember to do a 5-10mins Warm Up first

  • Jog around the playground
  • Push Up + Tucks on the swing (10 reps)
  • Jog around the playground
  • Mountain Climber (20 reps/side
  • Jog around the playground
  • Single arm TRX squat + Row (10 reps/side)
  • Jog around the playground
  • Traveling Push Ups
  • Jog around the playground
  • Lunge + Step Up (10 reps/side
  • Jog around the playground
  • Pull Ups (10 reps) ***if you can’t do a complete pull up yet, just jump up and hold for 3-5 secs before releasing. Do as many reps as you can…

Turkey Meat Loaf


  • 2 lbs of Ground Turkey
  • 1 teaspoon of olive oil
  • 1 diced Onion
  • 1 teaspoon of Garlic (optional)
  • 1/3 cup Dried Tomatoes
  • 1 cup of Whole Wheat Bread Crumbs
  • 1 Whole Eggs
  • 1/2 cup of Parsley
  • 1/4 cup of Low Fat Parmesan
  • 1/4 cup Skim Milk
  • Salt and Pepper
  • 1 teaspoon of Oregano


  1. Cook the Onion with Olive Oil separately
  2. Mix everything together in a big bowl, add the cooked


  1. Put the mix in a big baking pan
  2. Bake at 375-400 F for about 30 minutes

Nutritional Facts

(Per Serving)

  • Calories: 393
  • Protein: 46g
  • Carbohydrates: 14g
  • Fat: 17g

Last Days in Bangkok…

It’s funny how we appreciate things more when they are gone…or SOON to be gone…

We feel a bit in awe about leaving Bangkok. There are so many things that we are seeing in a new light simply because we took them for granted because we have lived here so long.

Here are some of our Mavic Pro Drone Shots of some of our “last days” activities.

Sadly, we were not able to fly our drone over the tallest building in Bangkok, because it isn’t completed yet and because drone flying is getting rather strict nowadays.

But we were able to take some amazing footage of the Bhumibol 1 bridge 🙂

Forgive the amateur footage, we are still learning…

And do visit again, we will have a video compiling our GoPro5 footage along with our drone footage soon.

NOTE: If you are interested in getting a drone for yourself, do use OUR AFFILIATE LINK so that we can get some much needed commission and possible sponsorship from DJI…Thanks in advance:)

Free Healthy Recipes–and some exciting news :)

Dear Readers,

First off, thanks for taking the time to read this blog post. As new bloggers and starting our online business from scratch it means a lot to us 🙂

EXCITING NEWS: We’re going to launch our first completely FREE DROP A SIZE IN 28 DAYS VIDEO WORKSHOP!  we’re going to be GIVING AWAY lots of awesome information on how to lose fat in 28 days, health tips, exercises, recipes AND MORE!

Stefan has been busy sharing our awesome program on video…

It’s A LOT harder than it looks! English also isn’t his first language so so doing an entire seminar on video is quite a challenge 🙂

If you want to see our first video seminar production– (we are doing it all ourselves)– content, script, filming, editing, uploading etc…


For those who have done this program before, or know about it, you’ll know that IT WORKS!

We’ve had folks Drop 4-5 sizes in only 28 Days so we can guarantee– without a shadow of doubt–that you can Drop at least ONE SIZE in 28 Days.

We’re going to share with you exactly HOW IT WORKS!

Here’s a sneak preview of some of the recipes we’re going to give you in our upcoming FREE DROP A SIZE WORKSHOP

Again, it’ll be completely online so you can take your time and study it and figure out how to apply our tips without having to attend a physical workshop.

We’re going to be sending the registration out by email so if you aren’t subscribed to our newsletter yet…SUBSCRIBE NOW!!

Here’s the sneak preview:

Easy Pumpkin Protein Egg Pancakes 

Ingredients(Serves 1)

  • ½ cup egg whites (need about 4 eggs)
  • ½ cup pure pumpkin
  • 1 scoop vanilla protein powder
  • Cinnamon, to taste

Directions: Blend together and cook on a skillet

Hummus Chicken  

Ingredients: (Serves 3)

  • 3 boneless, skinless chicken breasts
  • 1 yellow squash, sliced
  • 1 zucchini, sliced
  • 1 red bell pepper, 2” chopped
  • 1 medium onion, chopped
  • 2 lemons
  • Salt and pepper, to taste
  • Italian seasoning
  • 1/2 cup hummus, homemade or store-bought
  • 2 Tbsp. dried rosemary
  • 1 Tbsp. extra virgin olive oil
  • 1 tsp. smoked paprika
  • Generous drizzle of Balsamic Vinegar

Directions: Preheat oven to 450°. Prepare one large baking dish and lightly coat with olive oil.  Season the chicken breasts with salt, pepper, and Italian seasoning.

In a large bowl, toss the sliced zucchini, squash and onion with olive oil until evenly coated. Season with salt, pepper, and Italian seasoning.

Cover each chicken breast with 1 TB of hummus each.  Then place on top of the vegetables.  Place all vegetables on the bottom of a 9×13 dish in an even layer. Lay the chicken evenly on top.  Squeeze the juice of one lemon over the chicken and vegetables.

Lightly season the entire dish with chopped rosemary and paprika.  Thinly slice the remaining lemon, and place a few thin slices in the dish.

Drizzle balsamic vinegar over the top, then bake for about 25-30 minutes, until the chicken is cooked through and the vegetables are tender. Serve immediately.

Did you like those recipes?

We’re going to give some more away during our FREE DROP A SIZE IN 28 DAYS WORKSHOP

Sign Up here or use the button below:

SIGN UP For the Free Drop A Size Workshop


TRX Full Body Workout

One piece of equipment we always take with us when we travel is our TRX. We can install it pretty much ANYWHERE!

If you don’t have a TRX feel free to order one from us HERE.  The TRX cost 3,500thb and we can have delivered to your doorstep within a week (only if you are in Bangkok, if you are outside of Bangkok or in another country we can send you a link you can order it from)


Here goes...

Exercises good for a TRX warm up:

>>>First watch how to install the TRX<<<

Wolverine Lunge (20 reps)

TRX Row (20 reps) ***for the warm up don't place your feet too far under the TRX, you can make it harder when you start the actual workout.

Can do the 2 exercises above 2-3x for a good warm up

Full Body TRX Workout (2o reps per exercise x 3/4 rounds)

TRX Pistol Squats (10 left and 10 right)

TRX Push Ups

TRX Jump Squats

TRX Mountain Climbers


If you'd like us to design a training + nutrition plan for your body, and the equipment you have available, check out our Online Personal Training option--we give a 30 Day Free Trial + 60 days money back guarantee... 😀 😀 😀


Check it out NOW

If you like this post please subscribe to my blog and share 😀


Human Stopwatch

This a great partner workout–no equipment needed.

Your partner should complete 20reps of the 1st exercise while you continue to do the 2nd exercise for as long as it takes your partner to complete the 20reps. 🙂

If you are doing this one on your own (without a partner) just put your timer on for 45 secs.

Do each station 4x.

Human Stopwatch Cardio HIIT

If you’d like us to design a training + nutrition plan for your body, and the equipment you have available, check out our Online Personal Training option–we give a 30 Day Free Trial + 60 days money back guarantee… 😀 😀 😀


Check it out NOW

If you like this post please subscribe to my blog and share 😀