From Plate to PB's: How Eating Fuels CrossFit Success
From Plate to Personal Bests: How Eating Fuels CrossFit Success
I love eating so much that I even wrote a book about it!
Just last year, as I was preparing my body for the CrossFit Open, I realised that all my years of training and my experience as a professional chef and cooking coach finally converged. Good luck to all those athletes who will compete in the CrossFit Games...you are my hero's! SCROLL TO THE END if you want my top 3 fave CrossFit recipes to get inspired...click on the title to watch the video and get all the tips and tricks from my YouTube channel.
During a workout, my fellow athletes and I found ourselves discussing the struggle of training on a bad diet. Eating well is essential when you’re striving for fitness, shedding a few inches, or preparing for an event like the CrossFit Open heading for the CrossFit Games. We are indeed what we eat! For years, I struggled with self-sabotage—thinking my body wouldn’t notice that extra glass of wine or snack while procrasta-eating.
That’s when I decided to make being in shape fun again! After all, life should be a joyous celebration every single day, and I refuse to believe otherwise. This inspired the creation of my *Eat Yourself Sexy QUICKIES* cookbook. My fellow athletes shared their challenges with menu fatigue, feeling uninspired, and not knowing what to cook. I knew I could help by sharing my mix-and-match, versatile recipes that keep my meals exciting when I’m in the zone. Scroll to the end of this blog to get my top 3 QUICKIE healthy recipes that are sexy enough. to serve at a dinner party or in a restaurant!
Eat like an athlete...nutrition tips to maximise your CrossFit Performance
What’s astonishing is how quickly I get back in shape when I focus on eating the right foods. My mood and energy levels skyrocket, and I no longer feel bloated, lethargic, or cranky. I regained control of my health, realizing I had the tools to save myself from my own habits.
The first step to transformation begins with choosing healthy, nourishing food. The next step is learning how to prepare quick, delicious meals that support your fitness goals. That’s where my culinary superpowers come into play! While my toes-to-bar and double-unders might still need some polishing, cooking is where I truly shine, and I’m eager to share my tips and tricks with you.
I recently decided to expand my offerings by introducing culinary PT sessions to help athletes achieve their personal bests in the kitchen. That’s right—I now offer online cooking classes, a comprehensive *Eat Yourself Sexy Cookbook*, and even one-on-one Cooking PT sessions. It’s an exciting time for me and for those ready to transform their culinary skills! I love my new CrossFit box, I started at CrossFit DUX September last year.
From Plate to PB's: Eat like an athlete. CrossFit nutrition hacks.
Over the past two months, I’ve been meticulously watching my diet, and the results have been nothing short of epic. I not only reached my goal weight, but I also feel stronger, more energised, and more powerful during workouts. By consistently counting calories and mapping my macros, I found a powerful system that eliminates guesswork. No more floundering—only daily success!
I still enjoy cheat days, dining out, sipping wine during date nights, and indulging in chocolate or dessert, but everything is planned. This intentional approach has made each experience so much more enjoyable. I truly feel powerful, positive, and invincible! Mood food is real—fuelling my body with the right nutrients has significantly elevated my happiness and positivity.
Fuelling performance: How Healthy Eating Powers Your CrossFit Success
So, if you’re feeling a bit lost on your fitness journey, or if you simply want some vibrant inspiration in the kitchen, I’m here to guide you! Let’s transform your relationship with food, enhance your CrossFit performance, and make every meal an opportunity to celebrate your journey.
Join me, and together we’ll unlock your kitchen potential and fuel your success—one delicious bite at a time!
Grab yourself a copy of the book, in paperback or eBook...or you can do the online DIY Cooking Course with mindset goals and online cooking classes to level up your cooking skills...I can't wait for you to be part of my fit foodie family!
Wishing you all a PB and a safe and happy CrossFit Open!
Here are my top 3 fave recipes to help you eat some sexy food and get that PB in your kitchen! I eat these at least once a week...family loves them! I call them my CrossFit Recipe Faves!
Watch Mel make this for the Studio 10 team...
1 tin tuna, drained
1 cup diced red onion
1 cup diced apple
100ml mayo or plain yogurt
1 teaspoon grainy mustard
1 tin chickpeas or butter beans, drained
Freshly ground black pepper
Salt to taste
1 packet rocket
Balsamic Glaze
Fresh Extra Virgin Olive Oil (EVO) to dress the leaves.
METHOD
Mix all the ingredients together in a bowl, except the greens, glaze and oil. Season to taste.
I use a stacking ring to stack this lovely and rather delicious tuna salad neatly in the middle of a plate.
Once you have made a neat stack, dress with the rocket leaves, or place the rocket around the stack you have created. Drizzle with balsamic glaze and fresh EVO and enjoy!
INGREDIENTS
- 200g smoked or cooked chicken breast filets, sliced thinly (use smoked salmon, rare roast beef or tinned tuna if you prefer!)
- 50ml -100ml plain yogurt
- 1 tablespoon freshly chopped mint and/or basil
- 1 Granny Smith apple, cored and finely sliced
- Half a cup fennel, julienned (or use half a cup shredded cabbage)
- 1 cup finely chopped broccoli
- Lots of ground black pepper
- 1 teaspoon grainy or dijon mustard
- 1 cucumber, make into ribbons using your peeler (or slightly roast zucchini ribbons instead)
- Rocket or cress for garnish
METHOD
Mix the chicken, yogurt, fennel, mint and apple together in a large bowl. Place a large tablespoon of this in the centre of each plate, or use a stacking ring or similar to arrange neatly on the plate. Now use a cucumber or zucchini ribbon to wrap around the filling to create a neat little stack...easy. And so gorgeous. Now garnish with lots of ground black pepper and fresh rocket or mustard cress and serve. Drizzle with herbed oil if you’re feeling daring.
Ingredients
500-600g chicken breast filets
12 thinly shaved slices of Prosciutto or streaky bacon
salt and pepper to season
80g sliced or grated mozzarella cheese
24 fresh basil leaves or use 2 tablespoons pesto
Involtini quick sauce
700g jar passata
2 cloves garlic, crushed
1 teaspoon salt
large pinch black pepper
1 teaspoon dried Italian herbs
RESERVE FOR GARNISH: fresh cherry tomatoes for garnish
METHOD
Take each chicken breast and cut in half lengthways, then open the breast up. Bash with a meat mallet or rolling pin to make sure the breast is tenderised and lovely and thin. Season well with salt and pepper. Now place 3 slices of the streaky bacon or prosciutto down on your chopping board. Top with the thin chicken breast, sliced or grated cheese, the basil leaves or pesto. You can choose any toppings, mix and match whatever you have such as olives or blue cheese! Carefully roll it up to make a parcel and place in a greased oven dish. Repeat with the remaining chicken breasts. Make the Quick Sauce by adding all the sauce ingredients together in the passata jar, give it a good shake.Pour your sauce ingredients around the base of the rolled chicken Involtini. Add a few cherry tomatoes around the dish on top of the sauce, but to the side of the chicken and season by adding the salt, pepper and the garlic and stir through. Drizzle in some lovely, fresh extra virgin olive oil and then bake in a hot oven of approximately 200 C for 25-30 minutes until the bacon/prosciutto is brown and delicious, and the chicken has cooked through. Adjust the seasoning of the sauce and then serve.