Aligned Performance

🍫🍊 Chocolate Orange Chia date Mousse

CBF Rating: ⭐⭐⭐⭐☆ (4/5 – Minimal Effort)

Serves: 3

Prep Time: 10 minutes

Chill Time: 3 hours (ideally overnight)

Nutrition (per serve)
~380 cal | ~30 g protein | ~44 g carbs | ~14 g fat | ~14 g fibre

Ingredients
🍊 60 g orange, peeled (approx. ½ small orange)
🌴 60 g pitted dates (approx. 3–4 Medjool dates or 6–8 smaller dates)
🍫 30 g cocoa powder (approx. ⅓ cup)
💪 30 g vanilla or chocolate whey protein powder (approx. 1 scoop)
🥛 180 ml reduced-fat milk (¾ cup)
🥣 400 g fat-free Greek yoghurt (approx. 1⅔ cups)
🌼 5 ml vanilla extract (1 tsp)
🌱 60 g chia seeds (approx. 5 tbsp)
🍫 30 g dark chocolate, finely chopped (approx. 3 squares, depending on the block)
🍊 Zest of 1 orange
🧂 Pinch of salt

Optional Toppings
🍓 Fresh raspberries
🥥 Coconut shavings
💚 Chopped pistachios

Method
1. Chuck it in.
Add the peeled orange, dates, cocoa powder, whey, milk, Greek yoghurt, vanilla extract and a little orange zest to a blender.
Blend until completely smooth and creamy.

2. Divide and conquer.
Pour the mixture evenly into 3 serving jars or containers.
Add 20 g chia seeds and 10 g chopped dark chocolate to each, along with a little extra orange zest and a tiny pinch of salt.
Give each one a bloody good stir.

3. Fridge it.
Cover and refrigerate for at least 3 hours, preferably overnight.
The chia seeds will absorb the liquid and transform the mixture into a thick, chocolatey mousse.

4. Get stuck in.
Give everything a final stir, add your favourite toppings and enjoy chilled.
Perfect for a grab-and-go breakfast, afternoon snack or dessert when the chocolate cravings come knocking.

CBF Rating Guide
⭐⭐⭐⭐⭐ = Stupidly Low Effort
⭐⭐⭐⭐☆ = Minimal Effort
⭐⭐⭐☆☆ = Somewhat Effortful
⭐⭐☆☆☆ = Effortful (but worth it)
⭐☆☆☆☆ = High Effort (but High Reward)

Original recipe: Adam Hoad

❤️ THE GYM IS ABOUT SO MUCH MORE THAN LOOKING GOOD NAKED.

Although, there’s absolutely nothing wrong with wanting that too. 😂

One of the biggest mistakes I see people make is measuring the value of exercise purely by what happens on the scales or in the mirror.

And when those things aren’t changing as quickly as they’d like, they start questioning whether all the effort is worth it.

But here’s what often gets overlooked…

Exercise is one of the greatest investments you can make in your quality of life.

🏋️‍♀️ Being strong makes everyday life easier.

🧠 Challenging yourself physically builds confidence in your ability to handle difficult things.

❤️ Better physical health gives you more freedom to enjoy the people, places and experiences that matter to you.

🤝 Having something that’s entirely YOURS gives you an opportunity to prioritise yourself without having to justify it to anyone else.

And for the women who spend their days running businesses, managing careers, raising families and looking after everyone else…

That last one is particularly important.

You deserve to have something in your life that exists purely for your own benefit.

Not because someone needs you.

Not because there’s a deadline to meet.

Not because you’ve got something to prove.

But because your health, happiness and wellbeing are worth investing in.

And the beautiful thing is, when you start looking after yourself, everyone around you benefits too.

So yes, chase the fat loss. Build the muscle. Enjoy looking bloody good in your favourite outfit.

Just don’t let those things become the ONLY measure of your progress.

Because the greatest return on your investment might have absolutely nothing to do with what you see in the mirror. ❤️

🥩🫑 CBF Chinese Pepper Beef Stir-Fry

CBF Rating: ⭐⭐⭐⭐☆
Minimal Effort | Serves 2

Nutrition per serve

Without rice:
~340 cal | 40g protein | 9g carbs | 15g fat | 2g fibre

With 150g cooked basmati rice:
~535 cal | 44g protein | 51g carbs | 15g fat | 3g fibre

Ingredients

🥩 350g lean beef steak, thinly sliced
🥢 3 tsp light soy sauce
⚫ ⅓ tsp black pepper
🌽 ½ tsp cornflour
🥄 ⅓ tsp bicarbonate of soda
🥑 2 tsp avocado oil, divided
🫚 1 tsp grated ginger
🫑 80g mixed capsicum, chopped
🧅 40g red onion, chopped

Optional:
🍚 300g cooked basmati rice

Method

1. Slice it thin.
Slice the beef thinly against the grain.

2. Give it a massage.
Mix beef with soy sauce, pepper, cornflour, bicarb, 1 tsp oil and ginger. Massage it in and marinate for 20 mins.

3. Get grandma’s wok screaming hot.
Stir-fry beef over high heat for 2–3 mins until browned. Cook in batches if needed so it sears rather than steams. Remove and set aside.

4. Chuck in the veggies.
Add remaining oil, capsicum and onion. Stir-fry for 2–3 mins, keeping a little crunch.

5. Bring the gang back together.
Return beef and juices to the wok. Stir-fry another 1–2 mins until cooked through.

6. Dish up!
Divide between two bowls. Eat as is or serve with 150g cooked basmati rice each.

Done and dusted. Out of this world.

CBF Rating Guide

⭐⭐⭐⭐⭐ Stupidly Low Effort
⭐⭐⭐⭐☆ Minimal Effort
⭐⭐⭐☆☆ Somewhat Effortful
⭐⭐☆☆☆ Effortful (but worth it)
⭐☆☆☆☆ High Effort (but High Reward)

Original recipe inspired by

💛 YOU DON’T NEED TO LOSE A KILO EVERY WEEK TO BE MAKING GOOD PROGRESS.

One of the biggest reasons women struggle to maintain their fat loss results isn’t a lack of effort.

It’s expecting too much, too quickly.

We live in a world where dropping 5kg in a month is celebrated, but losing 1kg is seen as barely worth mentioning.

And that’s a bloody shame, because it encourages people to chase results at a pace they can’t realistically maintain.

Here’s something worth understanding…

A modest calorie deficit of just 250 calories per day could theoretically produce around 1kg of fat loss over a month.

That’s 12kg over a year if that rate could be maintained (although real-world fat loss rarely follows a perfectly straight line).

A smaller deficit generally means:

🥩 More food to fuel your body.

🏋️‍♀️ Better training performance and recovery.

💪 A better chance of maintaining your hard-earned muscle.

🍕 More flexibility to enjoy your favourite foods.

🧠 Less mental energy spent obsessing over food.

And perhaps most importantly, an approach you can actually see yourself maintaining.

The goal isn’t to lose as much weight as possible in the shortest amount of time.

It’s to lose body fat in a way that doesn’t require you to sacrifice everything else that makes life worth living.

Because what’s the point of dropping 10kg in 10 weeks if you spend the next 10 months trying to keep it off…

The long road is the shortcut, coz the shortcut never gets you there ❤️

🍎🥧 Apple Pie Overnight Oats

CBF Rating: ⭐⭐⭐⭐⭐ (5/5 – Stupidly Low Effort)

Serves: 4

Prep: 8 minutes | Chill: 4+ hours

Nutrition (per serve)
~475 cal | ~49 g protein | ~47 g carbs | ~11 g fat | ~9 g fibre

Ingredients
Overnight Oats
🥣 200 g rolled oats (~2 cups)
🌱 4 tsp chia seeds (~16 g)
💪 120 g vanilla whey protein powder (~4 scoops)
🥛 500 ml milk (~2 cups)
Apple Pie Topping
🥣 600 g high-protein vanilla Greek yoghurt (~2½ cups)
🍎 1 cup canned apple slices, drained (~200 g)
🌰 30 g walnuts, crushed (~¼ cup)
🍂 2 tsp ground cinnamon

Method
1. Mix the good stuff.
Chuck the oats, chia seeds, protein powder and milk into a large bowl. Stir until everything is well combined.

2. Divide and conquer.
Divide the oat mixture evenly between four meal-prep containers.

3. Make it apple pie.
Top each container with an equal amount of vanilla Greek yoghurt, apple slices, crushed walnuts and a generous sprinkle of cinnamon.

4. Fridge it.
Pop the lids on and refrigerate for at least 4 hours, preferably overnight.

5. Breakfast is sorted.
Grab one from the fridge, give it a stir if you fancy, and enjoy your apple pie breakfast without having to do a damn thing.
Keep refrigerated and enjoy within 3–4 days.

CBF Rating Guide
⭐⭐⭐⭐⭐ = Stupidly Low Effort
⭐⭐⭐⭐☆ = Minimal Effort
⭐⭐⭐☆☆ = Somewhat Effortful
⭐⭐☆☆☆ = Effortful (but worth it)
⭐☆☆☆☆ = High Effort (but High Reward)

🙏 Original Recipe Credit: bodymajic

The fitness industry loves selling you the thing that sounds like it burns fat 🚫🔥

💊 Fat-burning supplements → F**k all fat loss
Most have a tiny effect at best.

🥗 Restrictive dieting → Unsustainable fat loss
Eating f**k all works… until you can’t maintain it anymore.

📱 Calorie counting → Impractical fat loss
It works, but it’s a tool — not a requirement for getting lean.

🏃‍♀️ Cardio → Small fat loss
Fantastic for fitness and health. Surprisingly underwhelming for fat loss by itself.

🚶‍♀️ More steps → Meaningful fat loss
Increases daily expenditure without smashing your recovery.

🥩 More protein → Good fat-loss support
Helps manage hunger while preserving muscle.

🫐 More fibre → Good fat-loss support
Improves fullness and makes managing food intake easier.

😴 Quality sleep → VERY good fat-loss support
Better hunger regulation, recovery, training and decision-making.

🏋️‍♀️ Strength training → Incredible for body composition
Because losing weight and actually building a body you’re proud of are two different things.

🔥 Calorie deficit → Non-negotiable

Ultimately, fat loss requires you to expend more energy than you consume over time.

But that DOESN’T mean your first move needs to be eating less.

My approach is the opposite:

Address the deficiencies that make the deficit easier to create.

More protein.
More fibre.
More movement.
More muscle.
Better sleep.
Better structure.

Addition Before Restriction.

Because the best fat-loss strategy isn’t the one that gets weight off fastest.

It’s the one that means you never have to start again. 💪

🌶️🫔 CBF PULLED CHICKEN ENCHILADAS

⭐⭐⭐☆☆ Somewhat Effortful
Serves 6 | Makes 12

Per serve: ~500 cal | 48g protein | 45g carbs | 15g fat | 6g fibre

INGREDIENTS

🍗 1kg chicken breast
🍅 400g crushed tomatoes
🌶️ 2 tbsp tomato paste
🧅 1 brown onion, diced
🧄 4 garlic cloves
🌶️ 2 tsp chilli powder
🌶️ 2 tsp smoked paprika
🌿 2 tsp cumin
🌿 1 tsp oregano
🧂 Salt + pepper
🥣 1 chicken stock cube
💧 100ml hot water
🍋 1 tbsp lime juice
🫓 12 medium tortillas
🧀 180g reduced-fat grated cheese
🌿 Coriander + lime to serve

METHOD

1️⃣ Chuck it in.
Add tomatoes, tomato paste, onion, garlic, spices, stock and water to a casserole dish. Add chicken.

Cover and cook at 160°C fan for 2–2½ hours until tender.

2️⃣ Pull it.
Shred chicken with two forks. Stir lime juice through the sauce and reserve about 1 cup. Mix the rest through the chicken.

3️⃣ Roll the bastards.
Divide chicken between tortillas, roll and place seam-side down in the same dish.

4️⃣ Sauce + cheese.
Pour reserved sauce over the top and cover with cheese.

5️⃣ Back in she goes.
Bake at 200°C fan for 15–20 mins until golden and bubbling.

Top with coriander + lime. Done. 🤌

CBF SCALE
⭐⭐⭐⭐⭐ Stupidly Low Effort
⭐⭐⭐⭐☆ Minimal Effort
⭐⭐⭐☆☆ Somewhat Effortful
⭐⭐☆☆☆ Effortful, but Worth It
⭐☆☆☆☆ High Effort, High Reward

📱 TEXTING BEFORE THE FIRST DATE IS A LIKE NAVIGATING A MINEFIELD. 😂

Dating apps have basically created a bizarre little marketplace where everyone is simultaneously interested, distracted, talking to someone else, and pretending they’re not that interested.

And somewhere amongst all that… you’re expected to demonstrate interest without demonstrating too much interest.

Reply too quickly = keen.

Reply too slowly = playing games.

Double text = potentially confident.

Triple text = mate, we’re starting to gather evidence. 😂

Then there’s the disappearing act.

No reply for 6 hours?

Could be working.

Could be busy.

Could be asleep.

Could be carefully crafting the perfect response.

Could also be showing the group chat your message while collectively deciding never to speak to you again.

Nobody bloody knows. 🤣

Which makes me think modern dating has created this strange situation where being genuinely interested can sometimes feel socially riskier than pretending you don’t care.

And that’s the bit I find interesting.

We supposedly want people who communicate clearly…

…but there also seems to be an unwritten rule that you shouldn’t communicate too clearly, too soon.

So I’m handing this one over to the women.

At what point does persistence stop being attractive and start becoming annoying?

And how many unanswered messages officially earns a bloke the:

“Take the hint, champion.” award? 🏆😂

Purely academic research, obviously. 😉

🍪🍰 CBF Biscoff Protein Cheesecake Bowl

CBF Rating: ⭐⭐⭐⭐⭐ (5/5 – Stupidly Low Effort)

Serves: 1

Nutrition (per serve)
~395 cal | ~45 g protein | ~33 g carbs | ~8 g fat

Ingredients

🥣 200 g 0% Greek yoghurt (~¾ cup / 7 oz)
💪 30 g vanilla whey protein (~1 scoop / 1 oz)
🍰 10 g sugar-free cheesecake pudding mix (~1 tbsp / 0.35 oz)
🧀 15 g light cream cheese (~1 tbsp / 0.5 oz)
🥛 15 ml skim milk (~1 tbsp)
🍬 ½ tsp monk fruit sweetener, or sweetener of choice
🍪 15 g Biscoff spread (~1 tbsp / 0.5 oz)
🍪 1 Biscoff biscuit, crushed

Optional:
🥄 1 tsp extra Biscoff spread, melted for drizzling

Method

1. Make the cheesecake bowl.
Chuck the Greek yoghurt, whey, cheesecake pudding mix, cream cheese, milk and sweetener into a bowl. Mix until thick, creamy and smooth.

2. Biscoff the bastard.
Stir the Biscoff spread through the cheesecake mixture. You can mix it completely or leave a few swirls running through it.

3. Top it.
Crush the Biscoff biscuit over the top. If you’re feeling fancy, microwave the optional teaspoon of Biscoff for a few seconds and drizzle it over.

4. Get stuck in.
Eat immediately, or refrigerate for 30–60 minutes if you want it thicker and more cheesecake-like.

CBF Rating Guide

⭐⭐⭐⭐⭐ = Stupidly Low Effort
⭐⭐⭐⭐☆ = Minimal Effort
⭐⭐⭐☆☆ = Somewhat Effortful
⭐⭐☆☆☆ = Effortful (but worth it)
⭐☆☆☆☆ = High Effort (but High Reward)

Original recipe inspiration: