Giving it away for Free! Competition TIme!

Double passes that is!!

Exciting news guys, the promoters of the Australian Fitness & Health Expo ( have asked me to giveaway 3 x double passes for the Saturday or Sunday (20th or 21st of April 2013)!

So I’m running a ‘post your workout pic’ competition this week and will randomly choose three winners.

Feel free to share and encourage people to be involved! I’m actually flying over for it so I’m keen too! People can enter here –

Not sure what a blatant fitness/gym selfie looks like? Have you met my friend Sarah?

My other friend Cathy?

See, it’s easy! Get your gym gear on, get your workout on and get snapping! Post it on the competition link and you could come and hang out with me and a million other (well, lots anyway!) people at the biggest fitness expo in the Southern Hemisphere.

Why wouldn’t you?

Come on – post them here –

YAY and talk soon!
Sailor Vee

Muffin Tops – I’m finally doing it right!

So it’s a public holiday and I’m chilling at home with the kidlets. I’m also prepping for a crazy week ahead.

7 days from now I have a photo shoot so my own nutrition and training need to be wired tight, I’m working during the week and have a babysitter caring for the kids so THEY need to be prepared for and the darling Captain is working like a mad thing and also needs special snacks prepared with love.

So I things that are easy to cook (kid#1 is a junior masterchef so insists on helping), meets my ideals for what the kids and Captain should be eating, low fuss and freezable. Not asking much. Thinking cap on and ….

Behold – a new muffin recipe!

Sailor Vee’s Apple and Blackberry Muffin Marvels

  • 1 ¾ Cups gluten free self raising flour
  • Natvia brand Stevia sticks x 2
  • ¾ cup low fat milk
  • 2 eggs
  • 25g coconut oil (melted)
  • 1 x 400 gr tin of cooking apples (no added sugar, just apple!)
  • ½ cup fresh berries (I used blackberries)
  • Cinnamon

Preheat oven to 200 degrees (Celsius)

In a bowl, combine the milk, eggs and coconut oil. Set aside.

In another bowl, combine the apple, berries, sifted flour and stevia.

Add egg mixture, combine gently (don’t overmix)

Pour into greased muffin tins. Dust tops lightly with cinnamon

Bake for about 20 minutes or until a skewer comes out clean.

Each muffin yields:

117 calories, 1g carbs, 3g fat, 2g protein

Apple blackberry


Enjoy with the ones you love.

Happy Monday,


Sailor Vee’s Sweet Chili Lime Chicken

Finally got a new super easy, super tasty recipe for you!


Sailor Vee’s Sweet Chili Lime Chicken – Serves 2

  • 200 grams chicken breast, sliced
  • 5 grams Coconut oil
  • 1 tablespoon fresh coriander
  • 100 grams Red capsicum, sliced
  • 100 grams snow peas, trimmed and sliced
  • 2 tablespoons sweet chili sauce
  • Juice of half a lime
  • Brown rice to serve

Start cooking the rice as per the packet instructions.

Warm the oil in the pan, add the coriander and chicken breast and brown while stirring so that all pieces get coated in the coriander.

Add in the capsicum and continue stirring until it softens.

Add the sweet chili sauce and lime juice and stir well to combine. Reduce the heat and add the snow peas. I usually place the lid back on the pan and leave it alone while I dish up the rice,

For the purposes of this recipe I’ve allowed a 1/2 cup serve of brown rice per person. Top the rice with half of the chicken mixture and enjoy!!

311 calories per serve. (37 grams of carbs, 5 grams of fat, 28 grams of protein)

Buon Appetit,

Sailor Vee

Sailor Vee’s Chili and Lime Prawns – 242 cals

What’s for dinner? So glad you asked!!


Prawns are absolutely one of my favourite foods, and so good in this Summer weather. Low in fat, high and protein and ….wait, I don’t care – prawns are just awesome.

Try them, I know you want to!
Serves One (too good to share!)
242 Calories – 6 grams carbohydrate/7 grams fat/ 39 grams protein

200 grams fresh prawns (shelled)
1tbs fresh Coriander
1tsp dried chili flakes
Juice of 1 lime
1 Lebanese cucumber
½ tsp organic Coconut Oil

In a bowl, combine the lime juice (reserve a little squeeze), half the coriander and the chili flakes. Add the prawns and toss well. Allow to marinate in the fridge for 30 minutes – 2 hours.
Using a vegetable peeler, slice the cucumber into ribbons.
Heat the coconut oil in a wok until hot. Toss in the marinated prawns and stir regularly until a;most cooked through. Add the cucumber ribbons and remaining coriander and stir well to cook and combine.
Serve in a giant bowl with the last flourish of lime juice on top.
If you want a bigger meal (and have the calories spare), this is great served on brown rice, with a green salad or with some fresh avocado through it!


The PT that I want to Be

I’ve had a busy week so far thinking about my future. I love that these days, thinking about my future is exciting and unlimited and only scary in that ‘I don’t know what will happen but I like it’ sort of way.

To supplement my study, I’ve been doing a lot of reading about being a personal trainer and how to be successful.


I guess that is the thing that’s been bouncing around this tiny head of mine all week. What will ‘success’ mean to me as a trainer? Will it be selling a million sessions a week and making many many monies (as kid#1 explains earning capacity)? I don’t think so. Don’t get me wrong, I do like the dollar but it’s not really a motivator for me.

Will I be successful if I make people faster, stronger, leaner, more muscular and generally healthier? I think so. But the books want me to define right now WHO I’ll train and WHAT I’ll train them for. To use my personal experience to it’s best advantage.

But I’ve been every weight from ‘freaking skinny’ to categorically obese and only now am finding my happy healthy place in the middle. I’ve plugged away gently at weight loss and complete nutrition change to escape obesity. I’ve followed a strict diet and exercise regimen to prepare for an event in a short time frame. In doing so I’ve fallen in love with weights and body sculpting. So if I need to refine what part I want to share with people it gets confusing for me.

I LOVE training to a set date, so could I specialise in event preparation? Weddings, holidays, photo shoots and the like are sometimes the kick in the pants that people need to revolutionise the way they feel about their health and fitness. Hell knows I’ve heard about an event in September that has me thinking about my own figure…

And I LOVE LOVE the way that growing stronger physically has made me a stronger person in so many other ways. I think everyone can benefit from strength training in some way. It’s something that speaks to me and is transforming my body and confidence.

But where I felt most alone was at my highest weight. As an obese person in a gym, it can be pretty lonely and overwhelming. I feel so strongly that there are better approaches to training people with significant amounts of weight to lose that I know I would like to work on this too.

I was getting a bit overwhelmed that I wanted so much. That I want to work with ALL of the people with ALL of their goals. I don’t want to make a box for myself to live and work within. It seems presumptuous of me to say that my book on being a personal trainer is wrong before I even qualify though. It says to make a clear goal. So I clarified what I want as far down as I can right now:

My number one goal as a trainer will be to listen and then help people go from unhappy to happy. Wherever that is for THEM.

Happy Sunday!

Sailor Vee


What’s for dinner?

As I get geared up for round three of the 12wbt to start again on Monday, I’m making a last-ditch attempt to try as many of the popular recipes from this round as I can.

Everyone on Facebook and the forums says the spaghetti bolognaise is delicious and the servings are HUGE – good enough for me to try then!

This one comes with a few variations which seem mainly geared at placating the fussy eaters and consequently jacking up the calories. Honestly though, if you only want to eat what you’ve always eaten – doesn’t it make sense you’ll always weigh what you’ve always weighed? I give the program my dollars, I may as well take their advice.

So here it is – spaghetti bolognaise. Kinda. The sauce is a mix of grated and fine diced veggies with a generous amount of lentils. The variations I’ve sledged  um, mentioned are either using kangaroo mince or a combo of a TINY bit of beef mince and still some lentils.

Be brave. Give legumes a chance. Besides, farting is funny.


So I made Beef Stew with Dumplings. DUMPLINGS!

Okay, this week’s goal in the house is to serve a nutritious and tasty meal every day of the week without returning to the supermarket.

Doesn’t sound hard? No, it probably isn’t for most people but I somehow find myself only ever having enough food in the house for a couple of meals, then I scrape something together, then I need to go to the supermarket again. It’s not a HUGE issue, but I find we spend a lot more on 3-4 trips to the shops than we do when I can be organised enough to do one and do it well.

So tonight, beef stew in the slow cooker. It was a bit of a ‘throw together’ but my recipe looks like this.

Sailor Vee’s Magic Beef Stew and Hell-Yeah Dumplings


  • 700gram – 1kg budget beef steak, diced/cubed (less meat would be fine if you up the vegetables)
  • 1 x large onion, finely diced
  • 3 x large carrots,  chopped into rounds
  • 1 x sweet potato, cubed
  • 2 x waxy potatoes (chat/coliban etc), cubed
  • 2 x celery stalks, chopped
  • ¼ cup port/red wine (no worries if you omit this)
  • Squirt (hmm, maybe it’s a couple of tablespoons) of a tomato paste.
  • 1 tbs dried mixed Italian herbs (or be fancy and use fresh basil and oregano)
  • 1 x sachet Cream of Mushroom cup-a-soup mix
  • Water to top up


  • 2 cups self raising flour
  • 75 grams butter
  • 1 teaspoon salt
  • 2 tablespoons chopped parsley (I used dried)
  • 3/4 cup milk


  • Finely chop onion and all vegies as described.
  • Dice the meat. You are probably supposed to pre-brown the meat. I never do. It’s fine.
  • Throw all of the meat and vegies into the slow cooker pot. Throw in the wine/port etc. Squirt in the tomato paste. Sprinkle over the herbs. Stir thoroughly to coat everything.
  • Top up with water until it JUST covers the meat. Remember that liquids don’t evaporate off in a slow cooker so too much liquid now is too much at serving time.
  • Combine well then place lid on and cook on High for 4 or 8 hours on low.
  • At any point after the first couple of hours, sprinkle in the cup-a-soup and stir well
  • About 45 minutes before you want to serve, start making the dumplings. The dumplings will need to cook on high, so if you have the slow cooker on low, change it to high now.
  • To make the dumplings –  add salt to the flour and then rub the butter in until it looks crumbly.
  • Add the parsley and pour in milk to combine into a dough. Roll into balls – mine were about the size of a golf ball.
  • Pop the dough balls onto the surface of your stew, evenly spacing them around the pot
  • Get a piece of cooking/baking paper and spray one side with spray oil/cooking spray. Lay this across the top of your slow cooker pot (oiled side down) and put the lid back on. I honestly have no idea what this does. But my research kept saying to do it, so I did. Feel free to let me know!
  • Chill out for 45 minutes.
  • Serve dinner. Wait for first bite to hear rapturous applause from your loved ones. Even if it’s a grumbled ‘thanks Mum’. If there is no thanks (grumbled or otherwise) deliver a swift stern Mum-face and remind them. Do this each meal that you prepare until you can make them do it by raising an eyebrow. You deserve thanks.