Quick and Easy Protein Bars – FREE recipe!

Today I wanted to update you on the recent fitness competitions which were held on the 2nd June for the ANB federation in South Australia.
I have also included a free recipe for quick and easy protein bars –  they are so yummy!

I judged the ANB show held in Adelaide last Sunday. There were many great competitors and I am very happy for their achievements. Doing it the healthy way is number 1. My greatest achievement will be if everyone I have worked with is healthy in 10 years, 20 years from now and beyond that. There is no point going on a 12 week unsustainable diet and training for 3 hours a day just to get a photo or a trophy and then be sick and fat for the rest of your life – we all deserve to live life with energy and vitality!!
I have been competing since 2006 and I have seen people stay lean for only 2 years and then it is simply unsustainable or they get an eating disorder or injury.
Then they spend the next 5 years trying to get healthy and lean again.

I encourage you to ignore the selfies and extreme images on facebook and instead feel good about yourself and check out how many of these so called “Winners” of a trophy can actually maintain that body and feel energetic for years to come.

There is Good – Don’t Despair!

There are a lot of coaches doing it the healthy way and I am a big supporter of the industry and its positive effects on the lives of competitors.
But it is a minority who sabotage the efforts of us “healthy” coaches.

My fave thing about my Living Beauty Team is that the past and present Bikini and Fitness Champions are friends. For example the 2010 team who recently had dinner, or the girls who lend costumes and most recently Leah and Bec who helped Fatima on the weekend.

True friendships are created and we catch up years after the comps are finished. When we catch up it is great to hear each person’s healthy journey continues and everyone is following the same message of wellness. Also I am pleased to report and I have TWO past clients that are currently pregnant – I am so excited for them!

Your health and fitness has to last a lifetime. Life goes on and there will always be challenges and you need your girlfriends on the journey to help you through the ups and downs. The lights will fade, but the friendships remain!

Christie and Fatima presented their very best at the ANB and these girls really have the right attitude when it comes to WELLNESS. They did not win trophies but looked simply stunning and radiant. They were not hungry, deprived or hanging out to BINGE after the show. Christie had raw veggies and fruit after the show and Fatima’s snacks included a Green smoothie. When you are not deprived you don’t need to eat rubbish!

Fatima will be competing at the All Females in a  few weeks! And Christie will continue to train with me for her off season maintenance and wellbeing plans.

Fatima Ingles
Trained by Living Beauty
Photo courtesy of Australian Muscle

Christie Rozalikis
Trained by Living Beauty
20 weeks
Able to keep on program with smart nutrition and modified training after shoulder surgery in week 1 of prep!


 All Female Muscle Classic (23rd June Melbourne)  & ANB Asia Pacific (9th and 10th June Gold Coast)

Unfortunately I had to cancel my flights and trip to Judge the All Females due to unforeseen workload. Pretty disappointed, but there is always next year! And on the upside I am going to the Gold Coast this weekend to shoot with Dallas Olsen and also to watch the ANB and support Gemma with her comps.

I am looking forward to seeing Gemma Dawson shine in her 16th competition.


Assistant Coach for Living Beauty
Gemma Dawson

We take fitness modelling seriously and we live and breathe it! We will still be here coaching and living lean for many years ahead and we look forward to fun, training with intensity, delicious food and lots of laughs! Talking about food, here is the recipe:



Vanilla Coconut Protein Bars
Super Quick!
No cooking required!

1/2 cup vanilla whey protein
1/4 cup raw cacao nibs (I used Sungods Superfoods brand)
* Cacao Nibs can be substituted for shredded coconut
1/4 cup coconut flour (this flour is expensive but so versatile and a staple for me)
1/4 cup almond or rice milk
Choc coating
1/4 cup coconut oil
3 tbsp raw cacao powder (I used Sungods Superfoods brand)
If desired use stevia or rice malt syrup to sweeten (I used none)

Combine all dry ingredients in a bowl.
Add the milk.
Slowly stir using a pressing motion with the back of a spoon.
Shape into 3 x rectangular protein bars.
Place in freezer while you prep the choc coating.

Slowly melt coconut oil and raw cacao in a saucepan over a low heat on the stove.

Dunk the bars into the hot chocolate mixture.
Place into a small plate or tray lined with baking paper.
Freeze for 30 minutes only.
Place into an airtight container and store in the fridge for up to 5 days.
One bar is one serve and approx 200 calories each, but who is counting!!
When I eat nutrient dense foods my body tells me when it has had enough.

Enjoy your week and stay healthy!

Love and Light
Amelia x o

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