Richele is back from Hawaii and work is so much more enjoyable with her here! It’s funny how you don’t even realize how much you rely on and love someone until their gone. Work is way more fun with someone to chat and laugh with! Yesterday felt like full throttle spring – it was a sunny, stress free day and we made these delicious protein bars from My Reward Fitness for the fourth week of our collaboration with her! Before we could finish cutting up the bars and putting them in the freezer the whole family was breaking off pieces and munching on them, haha!

They’re smooth and chewy but not soggy, they’re sweet but don’t contain any sweetener besides the drizzled chocolate, and they taste like a dessert and are the perfect touch of sweetness to finish off a meal. Find the recipe and a q&a by Meray ↓. proteinbargranolabarchocolateproteinbaroatmealbarProtein Bar

You’ll Need:
1 mashed banana
1 1/2 cups of oats
2 tbsp flax seeds
4 scoops of protein powder
1/4 cup of natural peanut butter
1/4 cup of shredded coconut
1/4 cup of coconut oil, melted
1/4 cup of water
1/4 cup of raisins
1/2 cup of unsweetened chocolate chips

Mix all ingredients together except chocolate. Line an 8″ x 8″ baking dish with tinfoil and evenly spread the mixture into the pan. Melt the chocolate on the stove and drizzle over the granola mixture. Put in the freezer for at least 2 hours. Cut into 10 – 12 bars.

Q&A with My Reward Fitness

QWhere can I buy sugar-free chocolate chips?
A: You can find sugar-free chocolate chips in the bulk store at almost any grocery store. I typically shop at Save-on-Foods and know that I can always find them there.

Q: Coconut seems to be all the rage for a while now. What makes it such a great substitute in baking?
A: Coconut oil is known to be a “super food”. It is my favourite fat substitute, since it has a naturally sweet taste and is a great substitution for butter or oil, and shredded coconut is a great substitute for sugar.

Q: We know that you are training for a fitness/bikini competition coming up. Can you tell us a little more about these competitions? What you are judged on? How they work etc.?
A: I am currently coaching a few girls to compete in a bikini competition this May in Kelowna, and I absolutely love it. These competitions take a lot of work, discipline and self-control. The training varies from client-to-client, but it typically takes about 16 weeks to prepare for these shows. Competitors have an “off-season” where their goal is to gain muscle while staying fairly conditioned. They are eating more carbs, and high levels of protein in order to gain muscle. During their “on-season” their goal is to hold as much muscle as possible while shredding fat. They do this by lifting weights 6-7x a week, incorporating cardio and eating a low carb diet. There are other diet, supplement and sodium/water manipulation tools that will help individuals become more conditioned. For Bikini Competitors, they are typically judged on their stage presence, overall physique and conditioning. Bikini Competitors typically work on growing their glutes and shoulders. You must find a fine balance between becoming lean, and not looking too masculine or vascular.

Q: What’s your passion and honest motivation behind doing these competitions?
A: In my opinion, there is nothing in life that will require more discipline and self-control than these competitions. I am a goal setter, and love working hard to accomplish such an incredible reward. I am also in the fitness industry, and learn so much about nutrition and exercise by competing. I have to constantly manipulate my diet and exercise in order to tweak aspects of my body. I personally prefer coaching girls to compete rather than competing myself. Right now I am not “on season” but I am continually working on my training and improving my physique.

Find My Reward Fitness on facebook and instagram!

Places to go // wailea, maui

I get really sentimental and semi depressed when trips come to an end.  Ive definitely been that person in the airport crying through customs.  So i usually dont look at photos from the trip for a couple weeks till im back settled in, but due to the fact that i want to share some of my favorite places, i took a little rummage through my iphone pics.

We are pretty laid back when it comes to a beach vacation but heres a little rundown of places to visit, best eats and where we stayed!


Andaz Buffet – one of the best ones ive had! A must for breakfast. (make sure to try the panna cotta yogurt and ask for outdoor seating!)

Moana Cafe – Best place to get a good latte and baking if you are in the mood.  Have to try the macadamia nut cinnamon roll! Or if you’re there on a Saturday hit up their restaurant right beside for some pancakes.

Paia Flatbread – For best flatbread in the world (yes im convinced it is).. make sure you order Mopsy’s Kalua Pork.

Ko – Some of the freshest sushi you will ever taste!

Capische – Amazing view and equally amazing food.  Request garden seating!

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Paia – by far my favorite town to visit.  Love the organic and granola feel with, as previously mentioned, great places to eat and shop.

Makawao – More of a horseback ridin’ and cowboy feel to this little town. The boutiques in the town is a visit must.  Make sure to hit Homme by Nature and Pink by Nature.

Makena Beach – Really beautiful clear and coral-less beach with some great waves for boogie boarding.

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Andaz –  One of my favorite places i have stayed in Maui.  The hotel has a modern design and ’boutique’ feel.  Its not overly crowded, has a great beach,  annddd just from observation (I dont know why or how they make it happen) but all the employees at the Andaz hotel are the happiest and friendliest people ive come across.

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Oh I’m so happy it’s Wednesday afternoon, we’ve made it over halfway until the weekend and I can’t wait to take a deep breath and relax! But anyways …

Today is the third week of our collaboration with Meray Froese from My Reward Fitness if you’ve been following along for the past few Wednesdays! This week Meray sent us over one of her go-to snacks, baked cauliflower. It doesn’t get any easier than this … it was 5 min hands on, chopping cauliflower. I let it cook while I did my morning emails and then I had the perfect snack to go along with a very busy day. Find the recipe below along with another q&a with My Reward Fitness – including a little bit about her weekly food prep routine!cauliflower-bakesalted-cauliflowerbaked-cauliflowerBaked Cauliflower

You’ll Need:
3 Heads of Cauliflower
Olive Oil
Sea Salt

Preheat oven to 350. Cut up cauliflower into small pieces and place on baking sheet. Drizzle olive oil on top of cauliflower. Mix the cauliflower around on the pan with a spoon to distribute the olive oil. Top with freshly squeezed lemon and sea salt. Bake for 40 minutes until cauliflower is slightly browned. Top with a bit more salt. If you like, add some chopped cilantro for an extra kick!

Q&A with My Reward Fitness

Q: How many servings does this recipe make?
A: It depends on how hungry you are My husband and I make this during our movie nights and we can definitely finish the whole bowl. It’s a great substitute for chips!

Q: It seems that people either LOVE or HATE cilantro. Is there another herb you recommend garnishing this with just in case?
A: If you’re not the biggest fan of cilantro, I would garnish the cauliflower with either parsley or basil. You can always scrap the herb garnish and just plate the cauliflower with lemon wedges.

Q: I love baked cauliflower but usually top it with finely grated Parmesan cheese. Does that make it unhealthy?
A: Your nutrition should be a reflection of your goals. If your goal is fat loss, then I can probably think of a few healthier sources of fat other than parmesan cheese, that being said, everything in moderation! I wouldn’t recommend eating baked cauliflower and parmesan cheese every day, but once in a while won’t hurt you!

Q: Meray, how do you make time for weekly food-prep? What are some tips you can share with us about speeding this process up?
A: I usually set aside two days a week for meal prep. It is definitely time consuming, but I end up saving time during the week by not having to prep lunches and dinners every day. I usually make enough protein for the week, and freeze half of it. For protein, I’ll typically make chicken or turkey. I’ll make enough carbs (either sweet potatoes or brown rice) for about 3-4 days. I always have fresh veggies chopped up in the fridge for an on-the-go snack.

Check out My Reward Fitness’ other two recipes we’ve done so far: Banana Chocolate Protein Pancake & Stuffed Avocado and Goat Cheese Chicken!
Follow her on IG and Facebook to stay up to date with her latest bootcamps and personal training sessions.




Twitter @anewalldecor