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Much of my Personal Training client base initially come to me with the goal to lose weight, tone up and feel great! So one of the first questions is always ‘should I eat before our sessions?’.

The answer- yes!

I will tell why, along with what are the best pre-workout snacks for weight loss.

But before we get into that, lets clarify!!! When we talk about weight loss in this post, we are talking about utilising our workouts to reduce body fat and build lean muscle. Not actually the number on the scale themselves!!

So lets get into it!!!

How does our pre-workout snacks assist our weight loss goals?

When we exercise we are first and foremost utilising the bodies energy stores, that if not used will convert into fat.

With the goal to lose weight, we are wanting to be building lean muscle to boost the metabolism and reducing excess fat. So you might be thinking, if we are trying to burn the bodies energy stores first, why would we want to add to the stores with a snack?

Heres why:

  1. We don’t want low blood glucose levels! When these levels are low and we are placing physical stress on the body (e.g.. exercise), the body will go into energy saving mode of all fat stores while it believes it is in a “crisis”! Therefore we create an overly stressed system that is holding onto fat stores…. the ones we are trying to get rid of may I remind you!!
  2. Food = energy! Energy = more effort during workout! Greater effort = greater results!!


So are you saying Claudia its fine to eat a bit of chocolate before my workout because that will bring my blood sugar levels up??

Not exactly!!! 

The type of pre (and post…. for another time) workout snack you choose is almost as important to your weight loss goals as the workout itself.

Best Pre-workout Snacks for Weight Loss

We are after something easily digestible, with a bit of natural sugars to boost blood glucose levels and a small amount of protein to slow the release of the sugar to prevent that blood sugar drop.

I know it all may seam a bit complicated but I promise its not!


Here are some examples of great pre-workout snacks for weight loss:

  • 1/2 banana sliced length ways with a spread on almond butter in-between.
  • Any other fruit with a bit of nut butter.
  • A small smoothie w berries or mango, baby spinach leaves, coconut water and LSA (linseed, sunflower seeds, almond meal).
  • Bliss ball
  • 1/2 a natural health bar with nuts and seeds in it.
  • 1/2 natural protein bar.
  • Brown rice cracker with organic ham/ tuna or nut butter.
  • Veggie juice + a small handful of activated nuts/ seeds.


As per usual, these are just a guide. Listen to your body and if you know your really prone to blood sugar drops, then you may need a larger snack and play around with the carb to protein ratio.

Your prior meal should be your main energy source towards this workout, the snack is purely for a quick glucose lift!

How long before a workout should I consume my snack?

We don’t want to burn through our snack before the workout has even begun. Nor do we want that smoothie slushing up and down in our stomach.

Now everyone is so different and its all about trying to find the amount of time perfect for YOU! Personally I find 45 minutes beforehand to be just right.

Trial somewhere between 1.5 hours and 30 minutes beforehand and see what works best for you. The larger the snack, the greater time you are wanting to leave between consuming and starting exercise.

Happy snacking!


Pre-workout Snacks for Weight Loss

These Super Energy Balls are a mix of all things superfood to give you an energy and health boost!

I just made up a batch as healthy snacks for the week.


Super Energy Balls Recipe:

1 cup dates, pitted (preferably medjool dates)

1/3 cup coconut oil, melted

1 cup almond meal

1/2 cup quinoa flakes

2 tbs cocao powder

1/4 cup chia seeds

1 tsp vanilla paste or extract

1/2 tsp ground or freshly grated turmeric

1/2 tsp ground cinnamon

1/4 tsp ground or freshly grated ginger

1/4 tsp ground cardamon


Place everything in a high speed blender and its as simple as blending it all up. Once the mixture is a smooth and gooey consistency you can roll your little bliss balls into shape.

Store in an air tight container in the fridge.


You can find lots more BareVitality Healthy Snack Recipes Here!

Ok lets be honest. There really isn’t anything better than a night at home with a movie and pizza. Take the guilt completely out of pizza nights with these healthy gluten free pizza wraps.

So quick to throw together and full of nutritious ingredients. I usually make a few and then wrap up the extras to be put in the fridge for the next days lunch 🙂

Make your own pizza night is a great thing to do with friends, your children or partner.

The below is a great healthy combo I have going at the moment, however feel free to get creative with other toppings. Think baked pumpkin, pine nuts, zucchini, cooked chicken just to name a few options.

Healthy Gluten Free Pizza Wraps Recipe:

Makes 2:

2x Gluten Free Wraps

2 large handfuls of baby spinach

1 cup of chopped mushrooms

2-4 tbs pure tomato paste

1 cup of diced eggplant

1 capsicum sliced

1 handful of rocket leaves

1 cup cherry tomatoes, halved

1 cup of sliced organic ham

Fresh basil leaves to taste

Goats cheese to taste

Olive oil to drizzle (optional)


Preheat the oven to 220 degrees celsius.
Evenly spread the tomato paste over the base of the 2 gluten free wraps.

Next divide the following ingredients in their chronological order; baby spinach leaves, mushrooms, capsicum, eggplant, ham, cherry tomatoes, goats cheese and drizzle with a little olive oil.

Place the pizzas on an oven tray on the top self of the oven. Bake until the mushrooms and eggplant are cooked and the base is slightly brown. Usually this will take about 10-15 minutes.

Take out of the oven. Top one half with rocket leaves, add the basil and then fold in half.

Your healthy gluten free pizza wraps are ready to eat 🙂


And don’t forget to tag your healthy pizza nights #barevitality on Instagram @claudiabeyer_barevitality



If you liked this recipe you may also like my Spanish Inspired Quinoa and Chorizo Bowl

I originally met the lovely Sami a while back at a health event with her contagious smile and wealth of knowledge for all things nutrition and yoga.

Sami is a lawyer turned health coach, yoga teacher and whole foods enthusiast, currently in her final semester of Nutritional Medicine in Sydney, Australia. Her own health complications prompted her to make positive life changes, revitalising her health and leading to a drastic career change.

Sami is committed to empowering people to love clean cooking and make lifestyle decisions, with health in mind. In her spare time you will find her browsing health-food aisles, getting messy in the kitchen, burrowed in a health book, and spending time with loved ones at the beach or over frothy chai latte’s! She believes that the best recipe for optimal wellbeing is proper nourishment, relaxation, movement you love, fresh air and self-awareness.

1) Name:
Sami Bloom


2) 5 things that currently make you most happy:

Barefoot beach walks with my fiance
Cooking healthy meals for good friends
Yin yoga twice a week
Purple sweet potato with avocado, try it!
Planning my wedding in Kauai 🙂


3) The book that most impacted your life?

I have two, sorry! Half the Sky by Nicholas Kristof and Sheryl WuDunn and The Beauty Detox Solution by Kimberley Snyder.


4) How did your passion for health and wellbeing start? Where did the journey begin?

I had just finished a law degree and was about to enter a career that was no longer “me”. Having gone through my own health roller-coaster, I had made some drastic lifestyle changes that revitalised my health and ignited my passion for wellness. I set out to complete my yoga teacher training, as yoga was a major component to my healing. During my training we were encouraged to do a lot of self-reflection. It became very clear to me that I wanted to learn more about the body so that I could help others find vibrance and balance in their lives and get people excited about healthy living! I enrolled in Nutritional Medicine and spent more and more time in the kitchen coming up with clean, creative dishes and treats. Throughout my journey, it has been my own further study that has really led me to the path I am on. I became vegan late last year which has completely changed my world and made me even more passionate about health. I believe what is good for the micro is good for the macro, the choices we make for our own health, can and should support the vitality of the world around us.


5) What do you wish you could have told your 20-year-old self?

To put down the law books and enroll in Nutrition ASAP! :p No, I have to respect the path I chose because it led me here. I guess I would tell 20-year old Sami to just pause for a moment and really think, do my choices serve me? Am I putting my health and happiness above all else? Knowing myself, I probably would have rolled my eyes, because I wasn’t ready to hear it! But I would encourage self-reflection and self-awareness.

When we are in tune with ourselves, we can help ourselves, and I think that is the foundation to self-love and living your truth.


6) What area in nutrition are you most passionate about? and what simple tips can you share with us to improve our own health in this area?

Hormonal health, because it is something I have struggled with myself. My best tips are to ditch dairy, processed foods and refined sugar, stick to whole, plant-based foods, and begin a stress-monitoring protocol – meditation, deep belly breathing daily, yoga, getting outdoors, journalling, whatever works for you (don’t try to do it all, as that can also be stressful!).

Monitoring stress is integral to our hormonal health, as cortisol competes with certain sex hormones that we require for a healthy cycle. Make the connection between what you eat and how you feel – whether it be your period, skin, digestion, mood or sleep patterns. Start your day with a healthy ritual like warm lemon water, replace caffeine with chai and turmeric latte’s where possible, begin to incorporate superfoods like goji berries, maca, reishi and flaxseeds, drink 2L+ filtered water daily and get plenty of sleep!


7) How has living a vegan lifestyle enhanced your health? Are their challenges you come across with being vegan and if so how have you worked around these?

Becoming vegan has completely overhauled my mind and body. Instantly, I felt lighter and more clear-headed, and on a spiritual level, I felt much more connected to animals and the environment. It made me more creative in the kitchen, and more passionate about feeding those I love with wholesome foods. It sounds silly but it made me appreciate how nutrient dense plants truly are on a whole new level! I believe the most obvious physical effects began to occur around the 9 month mark, I felt my skin improve, eyes get clearer and body feel leaner.

My biggest challenge I suppose is not becoming too preachy. You can’t unlearn what you know and you want to share that with those around you, so it is a delicate balance between not projecting your beliefs onto others whilst still informing them about their health choices. Of course, there is the challenge of where to suggest for dinner! But we have a few staples we rotate with friends 🙂


8) What are your favourite Sydney Cafes?
Speaking of staples! We love Native Feel Real in Manly for brekky or lunch. Dandylion Restaurant in Bondi is perfect for an easy dinner with friends that has lots of options for everyone. We also adore Gigi Pizza in Newtown for a celebration. Other non-vegan spots that have great options include Speedo’s, Fishbowl Poke bar (they have tofu!), Lox Stock & Barrel and Banana Blossom. Zeitgeist Mylk Bar is an absolute must for a vegan treat!


9) Your Instagram food pictures are just drool worthy!!
Can you share with us 3 of your all-time favourite recipes and why?



Of course, here are three current favourites….

My non-negotiable Green Smoothie – I have to start with this one as I have it daily! Green drinks are an irreplaceable way to get a lot of nutrient dense greens into your diet, with minimal effort. Try it asap!

Mung Bean Sesame Burgers – always a crowd pleaser!

To die for Choc Mint slices – because who didn’t love mint slices growing up?!


Thank you for sharing with us at BareVitality Sami  xx

You can connect with Sami:

Website: www.samibloom.com

Facebook: www.facebook.com/SamiBloomHealth

Instagram: @SamiBloom

SnapChat: SamiBloom


If you are following BareVitality on Facebook and Instagram you would be aware that I put up all these quick and yummy recipes, fitness, health and wellbeing tips and then they all get forgotten about as new posts replace them.

This is why I will be running a social snap shot blog post every month of so. The Social Snap Shot will include a selection of recent pics, tips and recipes that you can easily refer back to.


So we are going to start with this recipe in which I promised you last week (sorry life gets in the way sometimes)!

Cocao Mousse

@claudiabeyer_barevitality: How did 3 large avocados condense into only a small bowl of cocao mousse? ?
So amazingly rich and delicious however, so lucky you only need a few spoonfuls!
This little treat is a perfect example of #foodasmedicine with all its rich superfood ingredients! Recipe up on the blog next week.
Happy Friday ? xxx

And here is the recipe for you!

3 large avocados

1 tbs raw honey or a few drops of stevia

1 tsp vanilla extract

Pinch or 2 of himalayan salt

2 heaped tbs cocao powder

1 tsp maca powder

3 fresh mint leaves

Blend together until smooth!

+ walnuts and cocao nibs to sprinkle ontop!


Sydney Running

@claudiabeyer_barevitality: And the long weekend begins // Let’s get out and about and active! ?
Head over to BareVitality.com & take your pick from my suggested walking and running spots in Sydney ☀️ The Bay Run for me this morning ?
Tag #barevitality with your weekend fit adventures xxx

Here is the direct link to Sydney’s Best Walking and Running Spots! 

What are your favourite Sydney active spots?


Bliss Balls

@claudiabeyer_barevitality: Peanut Butter, Cocao & Quinoa Protein Bliss Balls //
This was one of those batches where I just added whatever I could find in my cupboards, taste testing as I went. So in saying this I have no idea what quantities I used ?
Natural peanut butter, cocoa powder, chia seeds, flaxseeds, quinoa flakes, coconut oil, sunflower seeds, raw almonds, pumpkin seeds from @thesourcebulkfoods and natural chocolate protein powder from @sunwarrioraus ✨
More healthy snack recipes (with exact quantities ?) over at BareVitality.com xx

A must make!!! I have been loving these as a post workout treat.





claudiabeyer_barevitality: Days I just don’t have time to prepare healthy meals I grab a large box of healthy self serve options from @aboutlifenm ?
A much better option than take away or convenience foods. ✔️
Busyness is not an excuse to eat poorly! When we are busy it’s even more important to be nourishing our bodies with nutritious whole foods.
A number of my clients who work very long hours have opted for organic whole food delivered meals to keep them on track or try putting aside an hour or 2 on a Sunday afternoon for food prep. Xx


What are your healthy tips and tricks to eat a clean, balanced diet while living a busy lifestyle?


Day Bag Essentials


claudiabeyer_barevitality: Day Bag Essentials right now // @madebyfressko_official water or tea bottle, notebook to jot down thoughts ?, lip balm @lanolips, spare Bobby pins as I am ALWAYS losing them, @naturesenergysydney rescue recovery flower essence drops to calm the nervous system ? + always a natural snack bar. Currently loving @larabar ?
What’s in your bag today?


@claudiabeyer_barevitality: Coconut, cocao, avocado & blueberry smoothie this morning! ☀️
With a PT client earlier today we were discussing the concept of mind over matter.
Listening to your body and knowing it’s limits is so important.
Understanding when the mind is negatively influencing those limits as a result of lack of self belief however is even more important. ✨
When you doubt your abilities to be able to hold a plank for that extra 20 seconds, your body is going to listen to that self talk and react accordingly.
You will suddenly feel that plank getting more and more shaky & the mind becoming more and more absorbed in negative talk…. and the two feed off each other and 5 seconds later you are flat on the floor!! ?
Next time you hold that squat or plank, challenge that voice in your head by taking a deep breathe and lengthening just that little bit further, powering the energy through your body ✨
See what happens ? xx



After a bit of Free Style Flow Motivation? Check out this insta video- my form of dancing 🙂

Link Here


Personal Trainer

@claudiabeyer_barevitality: Exercise is a celebration of what our bodies can do.
A form of self love & respect.
A lifestyle practice to ignite our physical and spiritual being. ?
Move your body daily. Even if it’s just a stretch & light walk xx

So important to remember! Don’t just thing of exercise as a chore we must tick off to stay in shape. Learn to love it and embrace it! xx

Tag #barevitality in your health and fitness adventures so we can all share our journeys xxx


Winter time for me calls for porridge and warm chia puddings. The problem with this is my body is really missing my nourishing summer green smoothies. I created this winter green smoothie perfect for those cold winter mornings, when you want to get in your green goodness but instead crave body warming ingredients.

The superfood spices, nourishing fats, warming and cleansing ginger, along with all the other powerful whole foods form the perfect winter superfood concoction.

The nutrient dense whole food ingredients in this winter green smoothie will keep your energy sustained, skin glowing and immune system strong.

This smoothie is vegan, gluten free, dairy free, soy free and “Your Holistic Metabolism” friendly!


Ultimate Rise & Shine Winter Green Smoothie Recipe:

1 1/2 cups coconut water

1/3 – 1/2 of an avocado

1/2 large banana

1 handful of baby spinach leaves

1/2 cup pre soaked raw cashew nuts

1 tsp grated fresh ginger

1 tbs raw honey or more to taste

Pinch of celtic salt/ Hymalayan

1/2 tsp cinnamon

1/2 tsp turmeric


Blend all the ingredients together in a high speed blender until you have a thick, smooth consistency.

Pour into a glass or jar and drink while the ingredients are still fresh.

Enjoy!  Winter Green Smoothie


Join us on:



To achieve your fitness goals you need to nourish your body with high quality fuel.

Highly processed foods, refined sugars and caffinated products often labeled as fitness fuel or sports products can provide short term energy to smash a workout. Long term however they are actually slowing down your fitness results and not to mention placing a negative load on your health.

We all have different bodies and different fitness goals which require different nutritional needs. One thing that remains constant however is that we all should be nourishing our body with a highly nutritious whole food diet to fuel, sustain and repair our workouts.

Below is a sample meal plan for a day to give your body a natural nourishing boost.

As mentioned above, you may need to adjust certain macronutrients to complement your particular goals, however here is a start in the right direction.

Meal Plan For A Day Of Fit Nourishment:

Upon waking:

1 large glass of warm water with 1/2 the juice of a lemon mixed in.



Protein Porridge



Super Cleansing Green Smoothie



Cleansing Green Chicken Noodle Bowl



Raw Cashew Maple Ball


Raw Cocao Fudge Ball

These are both great snacks directly post workout.



Throw Together Avocado & Barramundi Salad

Add brown rice to this recipe if your fitness goals require a higher carbohydrate value in the evenings.


Finish with a cup of herbal tea such as peppermint or ginger and a little bit of Raw Chocolate for those with a sweet tooth.

Feel good that you have nourished your body with a range of nutritious whole food ingredients and take note of how you feel in regards to energy, satiety and mood. This will help you adjust your meals with a bit of trial and error to find the perfect balance for you and your needs.

Happy eating and training.


So whats so ‘super’ about this tahini & cashew super smoothie?

It is packed full of nourishing whole foods. A great source of natural protein, fibre, potassium, skin and hair nourishing good fats, alkalising greens and tastes AMAZING!!

I have recently been having this smoothie for breakfast and finding it is keeping me satisfied for far longer in a morning than a bowl of porridge.

Tahini is a creamy rich paste made up of ground sesame seeds. Add cashew nuts, banana and spinach to the mix, you have a super nourishing base to start the morning with.


Tahini & Cashew Super Smoothie

1 cup of unsweetened almond milk or you can make your own cashew milk

1 banana (preferably frozen)

1/2 cup raw cashews

1 handful of baby spinach leaves

1-2 tbs tahini

1/2 tsp vanilla extract

A dash of cinnamon

8-10 ice cubes

Pre soak the raw cashew nuts in filtered water for a minimum of 4 hours. This will activate the nut improving its digestive absorption.

Drain and rinse the cashews.

Throw all the ingredients into a blender and blend until smooth and creamy.

Now your tahini & cashew super smoothie is ready 🙂

Serve fresh and enjoy!


Check out lots of my other smoothie recipes HERE!

What to eat before a race

What to eat and drink before a race is always a tricky one.

You need enough fuel to get you through the event and having you performing your best, but then you also don’t want to be running on a full stomach, dealing with indigestion, blood sugar level instability or needing to rush to the toilet. And we haven’t even got to hydration yet.

Ahh so much to consider!

It doesn’t make it easier with so much out there on what to eat and drink before a race, how much and when- its all just so confusing!

So lets simplify it!

Now we all have completely different bodies that work in different ways so the most important thing is you listen to your body and figure out its best pre race routine. Playing around with your pre race routine when training is a great idea so you have what to eat and drink before a race down pack for actual race day.

Most events are in the morning so for this example lets say ours is as well.

What To Eat and Drink Before A Race Checklist

1.   As soon as you wake up consume 2 large glasses of water with a pinch of a high mineral sea salt in it (not table salt). This will make sure you are receiving optimal hydration & mineral absorption.

Also sipping on coconut water throughout the morning is fantastic!

2.     20 minutes after your water and at least 2-3 hrs before your event have 2/3 the proportion size of your usual breakfast. This is so you can easily digest in time and hopefully you fuelled up the day before so you already have those energy stores ready to go.

Your breakfast should be something familiar to your body, yet super plain & light. I usually go with Porridge cooked with water and little bit of raw honey & a spoonful of organic nut spread instead of my usual porridge with 100 ingredients. This gives me easily digestible low GI carbs, small amount of protein + a good sugar to give me ready to use instant energy.

Avoid high protein, rich dairy, high fibre or high fat foods. These will slow you down on race day or cause digestive upset!

3.     Now an hour or 2 later your feeling hungry again but race is starting in less than an hour. This is when I sip on a good quality juice with both fruit & veg in it.

My fav current pre race juice is the Nudie Carrot, Apple, Orange & Ginger. Liquid carbs, good sugar & nutrition straight to the blood stream. If Im needing something more I have a bliss ball or raw health bar.

Try these bliss balls:  Apricot Cashew Bliss Balls

4.    Just keep slipping (not gulping) on water pre event.

5.    Your body is now perfectly fuelled so all you have to do is run as fast as you can. Good luck!


I hope this guides you on what to eat and drink before a race. I would love to know what you find to be your perfect pre race routine?



Healthy Warm Winter Salad

I don’t know about you but winter comes and all I feel like is warm wholesome soups which is a tick but also pasta. Most the time women think of pasta as a treat food as we have the perception it goes straight to our tummies, bums and thighs. While white processed pasta should be kept as a treat meal, there are so many delicious wholesome pastas on the market these days that can positively fuel your body and assist with your health, fitness and weight loss goals.

My favourites are spelt pasta, quinoa pasta, black bean pasta, kelp noodles, zucchini noodles/ pasta and buckwheat pasta which I used in this recipe.

My clients this week have started a 4 week Get Fit Challenge beginning by kick starting their metabolisms following ‘Your Holistic Metabolism’ 14 day program. Today they transitioned into stage 2 of the nutritional program. This meal is perfect to include as one of the lunches or dinners in stage 2 for those of you also following the program at home or to include post the 14 days.

This Warm Winter Salad is so quick and simple and is full of nutrition and has metabolism boosting properties.



Serves 2:

3 cups buckwheat pasta (or pasta of choice)

4 handfuls of baby spinach leaves

2 fillets of fresh salmon grilled or alternately you can use smoked salmon

Approximately 10x cherry tomatoes, halved

1/2 cup fresh parsley, roughly chopped

3 tbs macadamia oil

Himalayan salt & pepper to taste


Super simple my loves. Just cook the pasta as per required according to the type of pasta you are using in a saucepan, then drain the water. Toss through the spinach, oil, salt & pepper while leaving the saucepan on a very low heat. Once the spinach has slightly softened, add the parsley and salmon pieces.

Serve into bowls and enjoy warm!


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