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Oct 21

September Athlete of the Month

Posted by Crossfit Maroochydore

Athlete of the Month for September is Michelle Horne.

Michelle came to us a number of months ago looking to gain some direction and knowledge with her training. since then she has been miss consistency coming at least 3 times each week and is seeing some great results from that consistency. Well done Michelle we are proud of the efforts and results you are getting from your hard work and dedication to a healthier life!

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Aug 25


Posted by Crossfit Maroochydore

Try this delicious winter recovery rice pudding using TSN's protein of any variety. Perfect for the colder mornings to kick-start the day, improve recovery and satisfy those taste buds. Visit here to purchase great supplements!


  •  ½ tbsp Coconut oil for greasing
  • 1 cup white short grain rice
  • 1½ cups water
  • 1 cup almond milk
  • 1 tsp minced ginger (fresh or from jar)
  •  2 ripe Bowen Mangoes
  • 2 scoops TSN vanilla protein powder (any TSN variety)


  1. In a medium pot over medium heat, melt coconut oil
  2. Add rice and stir to coat with coconut oil
  3. Add water and almond milk
  4. Cover and bring to a gentle boil over medium/high heat stirring occasionally
  5. Reduce heat to low and simmer
  6. Add ginger and stir
  7.  Cook the rice until fluids have absorbed, stirring occasionally (This will take ~25-30 minutes).
  8. While the rice is cooking, chop the mango and puree in a food processor or with hand held electric whisk until smooth
  9. Once the rice is cooked, add the mango puree and stir
  10. add the TSN protein powder and stir so everything is well combined – (start with 2 scoops of protein powder – add to taste and desired texture)

Check out our website for more great healthy meals, snacks and much more at

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Aug 04

Almond Crunch Bar!

Posted by Crossfit Maroochydore

Check out this recipe from our Friends at Total Sports Nutrition! If you want to buy some of their fantastic products click here to go to their website to get it delivered to your door! 

Delicious, moist and extremely crunchy!
Checkout these Almond Bars, made with TSN's Slow-Pro protein powder (Vanilla Flavour), finally a healthy snack that you can feel good about!


  1.        1/3 cup Coconut oil

  2.        1/3 cup smooth peanut/almond butter, unsalted

  3.        1/2 cup almond/rice/soy/hemp milk, unsweetened

  4.        1 + 1/2 cups TSN Slow-Pro protein powder (Vanilla Flavour)

  5.        1/3 cup Almond Meal

  6.       Topping:

  7.        2 tbsp chocolate chips

  8.        1 tbsp coconut oil

  9.        3 tbsp almonds, coarsely chopped


  1. Combine coconut oil, peanut butter and milk in a medium bowl.

  2. Microwave in 30 seconds intervals until melted, stirring in between. Then whisk to combine well.

  3. Add TSN protein powder + almond meal and mix  until combined. It will take a few minutes. Dough will be crumbly, that's fine.

  4. Line 8" x 8" baking dish with greaseproof paper and fill with prepared dough.

  5. Flatten with your hands and then level with spatula, pressing dough into the dish all the time.

  6. Combine chocolate chips and 1 tbsp coconut oil in a small bowl.

  7. Microwave for 30 seconds or until melted, then stir well.

  8. Pour over the bars and tilt the dish until all bars are coated evenly with chocolate.

  9. Toast almonds in a small skillet on low-medium heat until lightly brown, about 5 minutes.

  10. Stir frequently and watch closely not to burn. Sprinkle on top of chocolate.

  11. Freeze for 20 minutes or refrigerate for 1 hour. Remove from the dish by holding onto the flaps of parchment paper and place on a cutting board. Cut into 12 bars and enjoy chilled.

Check out our website for more great healthy meals, snacks and much more at

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