Monthly Reflections: May 2018

What went well?
May was amazing in so many ways, I really embraced my independence. I got back to regularly blogging and I had a great photoshoot. It was successful in many aspects.

What was challenging? 
My training really suffered this month, purely because I was here there and everywhere.
What did I learn this month? 
I really gotta do better at taking care of my insides.. like seriously. I ate so much junk through out may, then when my lady enemy mother nature kicked in my entire body swelled up and I was drained of all my energy. So that’s a major goal for June – Gut health.

What surprised me this month? 
I surprised myself by spontaneously jumping in my car, driving to Hatfield and getting into a music festival last minute, completely on my own. I was like who is this blonde? Totally worth biting the bullet on that one, had a great time!

Is there anything left over from this month you’d benefit from making peace with? 
Hmmmmmnnnn – other than my gut? Nah not really. Pretty banging month May! Thanks for having me!


Blondes Boobs! The Full Story!

Good morning my little loves, thanks for tuning in for another episode of blondies rambles… today I’d thought I talk about about a well asked after topic… my boobs.

If you’re new to my blog, or my social media, and haven’t worked it out for yourself, I will openly confirm they are indeed cosmetically enhanced baps that I have proudly owned since June 2015. (Happy nearly birthday boobstacles!)

Why did I do it?
Mama blessed me with many a curves, unfortunately natural breasts were not one of them. I’m not sure how but I ended up being the only female in my family that popped out flat as a pancake and remained it. At the tender age of 26, under the acceptance that these pancakes weren’t going to expand on their own accord and there was no exercise to make them bigger (sorry ladies) I took matters into my own hands and started researching implants.

Where did I go?
At the time there was a local prestige cosmetic enhancement surgery named Aurora clinics, these guys have now rebranded as The Private Clinic and work from Harley street, Birmingham, Manchester, Bristol and Leeds.

I booked a visit with Mr Adrian Richards who is one of the UK’s top breast surgery specialists for a consultation. More about Adrian Click Here!

Adrian is a very matter of fact kind of chap, we discussed implants, my reasoning, my career, my fitness levels, before discussing the different types of implants available to me. High profile (pointing outwards more fake looking implants), low profile (a flatter looking implant for people with more natural breast tissue), medium profile (a nice balance between the two, quite a natural looking implant). Within 10 minutes of meeting Adrian I knew I had made the right decision, his confidence just filled me with reassurance. We discussed pricing and I booked my surgery that day.

Around 3 weeks before surgery I went in for my sizing appointment, I got to put on a bra that was 3 times too big for me and play with different sizes of Nagor implants. Ultimately Adrian narrowed it down to 2 sizes of implant, 270cc and 290cc, any bigger and he wouldn’t have been happy completing the surgery as the implants would be too out of proportion with my body. I’m only small now and I was even smaller back then. We also made the decision to go over the muscle, for a quicker recovery and less chances of complications as my body changes in the gym and we picked moderate profile implants.
The completed profile was: 270cc, Medium Profile, Nagor Saline filled implants.

Around 2 weeks before surgery I had my pre op, which is some swabs taken from the nose, groin and armpit, this is to check my bacteria doesn’t contain any MRSA. Then before I knew it surgery day had arrived.
On the 9th June 2015 I headed to the private clinic area of High Wycombe Hospital (Aurora/Private clinics no longer perform surgeries here I am told).
I was booked into a room, assigned a nurse, given my surgery outfit (a rather dashing apron looking thing) and some even sexier compression stockings. Adrian had one client in before me, so I just had to be weighed and I could chill out for an hour until the table was ready for me. If I’m honest I wasn’t scared, I didn’t over think it right up until they started taking me through to be knocked out with general anaesthetic. I saw the needles, started freaking out a little and then I was gone.
About 90 minutes later I would wake up to a nurse rushing over to me with a cup of water and a straw. (I hadn’t been allowed to eat or drink from about midnight on the 8th.)  And that was literally it, I looked down and there were boobies all wrapped up, but still – boobies!
It took me around 30 minutes to fully come around enough to text my nearest and dearest to tell them I was okay, and with breasts. I had my first meal about an hour after getting back to my room and putting on my ultra-sexy compression socks and then it was just chill and sleep for the rest of the day, nurses checking in every so often. The next morning Adrian came to check on me, and then I was checked out to be picked up and taken home.

The first 2 weeks – you have to wear this hideous bra 24/7, my best friend had to come over to wash my hair, I couldn’t lift anything and had to be waited on, which I’m not gonna lie I kind of enjoyed. The pain wasn’t too bad, it’s more of an annoying dull pain, I had codeine and didn’t need to take it but I wasn’t comfortable either – that kind of pain. The only complication I had, was due to the anaesthetic I suffered with some next level constipation, the kind that makes you scream GET IT OUT OF ME! Anyways, nothing a little over the counter medication couldn’t solve.
Then after 2 weeks there is a nurse appointment, they checked the healing status of the stitching, clean and put new stitch taping over it. This appointment is the first time you ever see your new baps, it’s very exciting. To add to the excitement, you’re told you are allowed to take the support bra off for one hour a day and take a shower. Clean the stiches with some special serum they give you and replace the tape. This is the most you can do for the next 4 weeks.

All in all, it’s a very boring 6 weeks of recovery full of high neck tops to hide the not so flattering surgery bra.. and then you have a final consultation.
This is the one where they tell you that you’re good to go back to the gym, you can wear all the pretty bra’s you’ve been collecting the last 6 weeks. You can walk around topless for hours at a time if you want to! It was glorious!

The verdict:
I don’t know if I was just really lucky, or I just made really good calculated decisions, but my breast surgery couldn’t have gone more smoothly than if I’d grown them myself. I would recommend Adrian Richards 1000% percent, in fact my best friend had her bazooks done by him in January this year (also couldn’t be happier). My confidence in my body image increased immensely and 3 years down the line I still love them as much as the day I first saw them.

Starting Measurements: 32a
Implants: 270cc Nagor Medium Profile Saline
Final Measurements: 32d (dd in some stores)
Surgeon: Mr Adrian Richard

Obviously, everything I am telling you is based on my experience. Melly my best friend who also had a great experience with the same surgeon, has a slightly different story: she had her surgery in London and was home on the same day. They also used a different glue with hers meaning she was able to shower after 2 days. Things have changed and evolved over the last 3 years as they should!  


Err Hello? Mojo?

Losing your mojo normally happens when a series of events distracts you from your current routine. You take a break, go on a vacay, meet someone new, it could be a number of things. Whilst sometimes these are planned distractions what starts as a week’s ‘break’ can quickly delve into a bit of mojo lacking rut.

As a creature of routine, I routinely get myself into these situations whenever I've given myself some time off and it causes me massive anxiety when I find myself in these ruts, so I thought id run through, what I do, what I’m doing to get myself out of one when it occurs.

Step 1: Embrace the rut. Its so easy to think there is something much deeper going on than we simply can’t be arsed right? Sometimes its just that we simply can’t be arsed. For an extended period. Facing that fact, accepting your current mind set and wanting to move past it, is the only way to get through this.

Step 2: Write lists, revisit your goals, revisit your why, revisit your earlier action notes, and rewrite it all.

Step 3: Tip stolen from my friend as she gets through her bikini prep: live hour by hour -  30 minutes by 30 minutes. Focus on the task in front of you.

Step 4: Do other things. Sometimes the reason we back ourselves into these rut corners is because it seems like the task right in front of us is too overwhelming. If this is the case, try and focus on other things that make you feel like you are being productive in areas of your life. The sense of satisfaction you get from the little things, often help to rebuild the self confidence your lacking to attack the bigger thing. Ya get me?

Step 5: Realise you’re not alone, even if they don’t admit to it, everyone goes through phases of mojo abandonment. It’s normal. We can’t all be superhumans 100% of the time, if we were then we’d have nothing to work towards and life would be boring.

So, stop giving yourself such a hard time. You’ve 100% got this handled, when you’re ready.



It’s okay to say no. 
You shouldn’t ever have to compromise who you are and what feels comfortable in order to make someone else happy. 
If a person doesn’t respect the boundaries you set, then they aren’t worth your time, effort, or friendship. 
Your feelings matter, and if something doesn’t feel okay, you have the right to voice it. 
I know that you want to make other people happy. 
I know that you want to be accepted and well-received. 
But putting other people’s feelings ahead of your own is not the way to do it. 
At the end of the day, you have to do what is best for you. 
You have to make your happiness and wellbeing a priority. 

Because you matter. And because you are deserving of a life that corresponds with your authentic self.” 

- Daniell Koepke


Protein Cinnamon Rolls

Ingredients for the roll:

4 Egg whites
1 scoop Time4Nutrition Vanilla Coconut Milk Protein
Quarter cup of almond milk
1tsp. ground cinnamon
Ingredients for the frosting:
Half cup plain Greek yoghurt
Half scoop Time4Nutrition Vanilla Coconut Milk Protein
1tsp. ground cinnamon

In a measuring jug mix all of the roll ingredients together well. In a flat, non stick frying pan pour the mixture until it covers the base, cover, and cook on a low heat for about 10 minutes. This is long enough to make the top and bottom set because if you try to flip it, that badboys falling apart.

While that’s slowly cooking however you can mix together the frosting ingredients.

Once the roll is cooked through, take it off the heat and allow it to cool for 5 minutes before transferring to a plate. Top with the frosting, cut it into 1 inch slices and roll to the appearance of a cinnamon roll.
Sprinkle with a little cinnamon and demolish!


It seem's you forgot....

You are not your age,
Nor the size of clothes you wear,
You are not a weight,
Or the colour of your hair.
You are not your name,
Or the dimples in your cheeks,
You are all the books you read,
And all the words you speak.
You are your croaky morning voice,
And the smiles you try to hide,
You’re the sweetness in your laughter,
And every tear you’ve cried.
You’re the songs you sing so loudly,
When you know you’re all alone,
You’re the places that you’ve been to,
And the one that you call home.
You’re the things that you believe in,
And the people that you love,
You’re the photos in your bedroom,
And the future you dream of.
You’re made of so much beauty,
But it seems that you forgot,
When you decided that you were defined,
By all the things you’re not.


Time4Nutrition Raspberry & Banana Micro Cake

Ollaaaa my little lovelies!!!
As you may well know Time4Nutrition are my exclusive whey protein providers. That's right!! I do not use any other brand currently, they own my taste buds because their flavaaassss are just out of this world!!!!! Crazy Good!!!!!!
So when I got back from Barcelona, I was trying to watch the intake for a couple of days on the lead up to the shoot.. your girl needed some dessert one night... et voila - the micro cake was born!!!
I've tried and tested this recipe 3 times to make sure it wasn't a fluke and it came out perfect everytime!

Here goes:
In a standard bowl mash 1 ripe banana, mix in a whole egg, 1 tsp. baking powder & 2 scoops of Time4Nutrition Raspberry Ripple whey protein. Give it a good ole mix and transport this bowl of goodness to the microwave - zap it for 3 minutes - leave to cool for 30 seconds (if you can, I wont judge you if you can't) and top with whatever your heart so desires! In the following pic I drizzled mine with some algave syrup and crumbled over some crushed nuts. 

You would be correct. 
Buy the protein HERE!!!!


Dear Diary... 21st May 2018

So I sat down tonight to do a journal entry... then I thought well I haven't blogged for a while... why not share my journal entry with you all... here goes...

I have been as shocking at journaling as I have been blogging.. I get distracted with things in life, that stop me from doing the things I love most. I've noticed that a lot about me lately and it's something I really have to work on. 
I've been feeling a bit out of sorts these last 24 hours... I think a bit of a come down after a crazy couple of weeks. From meeting some of my inspirations at Bodypower expo, my mini vacay in Barcelona, helping coffee veterans out at the big rugby event and then yesterday morning my photoshoot - life's been a little wild and very exciting. Then yesterday afternoon it all went a little quiet and I thought to myself, shit, what's next?
I have some things planned in June - and if all goes to plan from the end of June I'll be praying for these quiet moments. 
So I kinda used it to reflect on the best bits that have made me proud over the last month.... 
I preach an independent life of loving yourself and being okay on your own - and that's something I believe you should do whether you're single, in a relationship, confused AF. However it's not something that comes naturally to me. It's something I have to work on. So when I was walking around a foreign city entirely on my own taking in everything I saw - it was the most, empowering moment I have ever had in my entire life. I was so proud of myself taking on this big city and not being afraid, not being embarrassed that I was alone, just simply embracing everything about that moment. 
The photoshoot.... I did not prep to the best of my ability, not even close for this photoshoot, then about 2 weeks before the shoot - I nearly pulled out completely. I was heavier than when I started the prep, I wasn't enjoying the dieting, I wasn't enjoying my training and I was exhausted from stressing over it. Well I didn't cancel the shoot. I just took a totally different approach to it. I decided I was going to embrace my body, exactly the way it looked. Soon as I settled with that thought, I started eating more mindfully to nourish my body and started feeling more confident about standing there giving it my all. 
Shoot day came, I had fun with a what will be will be attitude and from what I've seen... we got some pretty good shots! Shout out to my photographer Matt for being the most patient person ever as I changed my mind continuously over the last 6 weeks in regards to what kind of shoot I wanted to do... 
Anyways... my point is, the things I've been doing lately I've been petrified of, and I still did them... so I'm proud of that. 
Given myself a couple of extra days off from the gym and I have an idea.. of what comes next.... but the main thing I want to focus on right now is spending time with myself and liking my own company and not having those oh shit what do I do next, where am I going moments that set me off into a panic. Just letting things be and enjoying the quiet before the storm. 
Because you know.... the craziest moments nearly always happen when you're least expecting it!

Until Next Time - xox


Mango & Papaya Smoothie

Benefits of Mangos: lowers cholesterol, improves eye health, clears the skin (high in anti oxidents) promotes healthy sex… come on do I need to go on?
Benefits of Papaya: Boosts immunity, lowers cholesterol, high in fibre for a fuller feeling and healthy digestion.

Ingredients to serve 2:

2 cups papaya, chopped, fresh or frozen
0.75 cup mango, chopped, fresh or frozen
1 cup unsweetened almond milk
1 tsp flaxseeds
0.25 tsp vanilla extract
A pinch of freshly grated lemon zest
A pinch of cinnamon powder
2 tsps freshly grated ginger
5 drops of raw organic honey
1 tbsp freshly squeezed lemon juice
Ice cubes if the fruit isn’t frozen.

Place all of the listed ingredients into the blender and process until smooth
Pour into a pretty jar or glass and serve!
Nutritionals: 176calories, 35g Carbohydrates, 2g Protein, 4.5g Fat


Time4Nutrition Smoothie Bowl

I legit eat this like 3-4 nights a week, it is my quick n tasty go to protein hit!!!

Of all the Time4Nutrition protein powders, Raspberry is my favourite, but they all taste amazing! You can check them out here:

So, its super simple and takes minimal ingredients!

In your blender, blitz together 100g frozen berries, 1.5 scoops of Time4Nutrition protein (pick yo flavor) & a little water.
You have to remember the frozen fruit is going to release a lot of juice when blended at high power so start with 50ml water and add more as you go if you need it. I like my smoothie bowls to have a thick yogurt consistency.

When you’ve reached your desired consistency pour it into a bowl and top with your favorite healthy nibbles, I love topping mine with Granola, chocolate chips, coconut, seeds!
The bowl is your oyster!


Keto Style Portabello Pizza’s

Now the beauty of this recipe, is you can kinda top it with whatever you want like any other homemade Pizza, I've just gone with a basic recipe that you can adapt as you please!

2 Portabello mushroom caps
1 tbsp tomato puree
2 tsp water
0.5tsp dried oregano
0.5 tsp garlic salt
30g grated mozzarella
15g sliced pepperoni
1 slice of red onion diced


Preheat the oven to 190 Celsius

Place the mushrooms in an oven disk and bake for 5 minutes.

Mix together the tomato puree, water, oregano and garlic salt

Remove the mushrooms from the oven and spoon the tomato sauce over them before sprinkling over the mozzarella cheese.

Slice the pepperoni and red onion into small pieces and top the mushrooms before baking for a further 5-10 minutes until the cheese is golden.


20 Life Rules By Emily Frisella

20 Tips for life 
1) Stop looking for someone to blame 
2) Do the work, don't worry about the credit 
3) Own a dog/cat...or 3. And love it like crazy
4) Treat others the way you want to be treated
5) Don't text, write a love note 
6) Smile while you still have teeth 
7) Promote positivity 
8) Be a partner, not a backpack 
9) Learn something new everyday 
10) Move your body, push yourself
11) Eat healthy 80% of the time 
12) If it's "everyone", then it's you 
13) Always do more than the minimum 
14) Tell your spouse what they mean to you
15) Don't waste what others seek 
16) Skinnier isn't happier 
17) Stand for something
18) Have morals & manners
19) Find a way to do what you love 
20) Believe people when they show you who they are


May! Goals & Events!


May is one of my favourite months of the year, this year being no exception. I am so stoked for what I have lined up.

There is Bodypower Expo – I will be there on the 11th May (Just the Friday) so if you’re there that day, make sure you come say hey!! Love meeting new people! The reason I’m only doing the Friday this year is because on the Saturday I’m flying out to Barcelonnnnaaaaa! Literally, I can not wait! It has been too long since I’ve seen the ocean and the sun in the same place. One of the things I miss most about living in Cyprus!

Couple of other little things and secret projects in May too… but I will let you in on those closer to the time.

Main goals for this month… a couple more solo adventures – bit more experience driving in places I don’t know, getting out of the comfort zone. Also though I would like to make sure my training doesn’t slip and I’m consistent with that through May. I know what I’m like I get carried away planning fun new stuff and I forget about the stuff that makes me, well me.

So May will be the month of consistency but adventure.  

What’s everyone got planned for May? Are you making time for something old, something new, something borrowed and something blue?

-          Blonde xo


Time4Nutrition May Deals

Amino Acids are the building blocks of protein and Branch Chain Aminos account for 1/3 of all muscle tissue. These Amino Acids cannot be synthesised by the body so must be sourced from our diet or supplementation.
Time 4 Intra-Workout is an advanced BCAA blend that can be used during your workout to reduce fatigue, decrease recovery time, and facilitate new muscle construction.
The formula is stimulant free so can be used anytime of the day to boost your BCAA intake and is also sugar and carb free.
Featuring 8g of BCAA’s per serving with a 2:2:1 ratio of L-Leucine, L-Isoleucine and L-Valine.
We have also added L-Glutamine to aid recovery, L-Glycine for its anti-inflammatory properties, Citrulline Malate to reduce fatigue and electrolytes to maintain adequate levels of hydration.
·         8g BCAA’s per serving.
·         0g Carbs.
·         0g Calories.
·         490g (35 Servings).
·         Includes free Half Gallon Water Jug (worth £12.99).
·         Our BCAA’s are derived from corn and do not contain any animal by products.