The power of high intensity interval training….and energy bars!

IMG_4283I’ve been religiously doing high intensity interval training at least 3 times a week since December and wow, what can I say. It’s amazing what you can do and how you can feel after just 20 minutes of exercise.

I’ve been busting out push ups and squats and I’m loving it. I mix it in with my Crossfit and weight training and it’s seen my weights go up to a 125lb bench presses. Not bad for an old dear!

I’m always looking for food though and I’m having to eat tonnes as I really don’t want to lose weight, yeah mental, I know…..keep the pounds on Virginia. There is a little more sweetener in these bars than I would normally use but I have made them a few times now and it’s needed to help bind the mixture and stop them crumbling too much. They are really tasty and filling. Up the protein by sticking in 2 scoops of your favourite protein powder.  I didn’t do that today as I was making these to share with my Metafit class. If you want the less sugary (but more cakey version, check out my Dane bar.


  • 2 cups (200g) of rolled oats
  • 1 cup (80g) of unsweetened coconut
  • 1 (140g) cup of mixed nuts (I used almonds and walnuts)
  • 11/4  (180g) cups of mixed seeds (I used pumpkin, sunflower and hemp)
  • 1/2 (60g) cup of unsweetened dried fruit (I used cranberries and raisins)
  • 1 1/2 cups of nut butter (I mixed peanut and almond butter as I didn’t have enough of just one of them)
  • 1 cup or 8oz of honey
  • 2 teaspoons of vanilla extract


Mix together the nut butter, vanilla and honey (you might need to warm it depending on where you live). You want a runny paste.

Combine the dry ingredients and then add the honey paste.

Add to a baking tray, mine was 9″ by 13″ and compact it using a potato masher. If you don’t have one, use dampened hands. the mix is sticky! Compact well or it will crumble when cut.

Bake for 15 to 20 minutes at 350 degrees. It should be browned around the edges. Leave it to cool and then cut. If you refrigerate it, it will cut better but I was greedy and couldn’t wait that long.

I cut into 18 pieces. These  little babies will pack in approx 310 calories, 30 grams of carb, 20g of fat and 12 g of protein (without the added protein powder!). Enjoy!.


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