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Super-fit mum Cass Olholm shares the recipe for her go-to muesli bars – and her diet secrets

A super fit mum and trainer has shared her recipe for her go-to homemade muesli bars, as well as the other dietary secrets behind her rock-hard abs.

Cass Olholm, 30, from Cairns, may look ripped, but in fact, she eats eight meals each day – and each meal or snack is perfectly timed around her day and what she is doing next.

‘I quickly whipped these homemade muesli bars up this morning as we’ve had an early start to our Sunday (mum life) and these ingredients tend to live in my pantry as staples,’ Cass posted on her Instagram page.

A super fit mum and trainer has shared her recipe for her go-to homemade muesli bars, as well as the other dietary secrets behind her rock-hard abs (Cass Olholm pictured)

'I whipped these homemade muesli bars up this morning as we've had an early start (mum life) and these ingredients tend to live in my pantry as staples,' Cass said (the muesli slice pictured)

‘I whipped these homemade muesli bars up this morning as we’ve had an early start (mum life) and these ingredients tend to live in my pantry as staples,’ Cass said (the muesli slice pictured)

To replicate Cass’s healthy snack, you’ll need oats, almonds, shredded coconut, pumpkin seeds, rice malt syrup, coconut oil, peanut or your choice of nut butter, vanilla essence and chia seeds.

You’ll also need just 40 minutes to make the muesli bars.

On any given day, Cass said she will typically start with a bowl of oats.

‘I’d guess I eat about 70 grams of oats which is quite a lot. I’ve cooked this in water and I’m going to stir through some maple syrup and almond milk,’ Cass said previously.

She follows this with black coffee and in the middle of the morning she’ll have a shake comprising coconut water, vanilla protein powder, banana, mango and chia seeds.

Cass Olholm (pictured), 30, from Cairns, may look ripped, but in fact, she eats eight meals each day - and each meal or snack is perfectly timed around her day and what she is doing next

Cass Olholm (pictured), 30, from Cairns, may look ripped, but in fact, she eats eight meals each day – and each meal or snack is perfectly timed around her day and what she is doing next

How to make Cass Olholm’s muesli bars at home 

INGREDIENTS

Cass shared the recipe for the muesli slice (pictured) on her Instagram page

Cass shared the recipe for the muesli slice (pictured) on her Instagram page

One and a half cups of oats

Half a cup of almonds, chopped

Quarter of a cup of shredded coconut

Two tablespoons of pumpkin seeds  

Half a cup of rice malt syrup

Quarter of a cup of coconut oil

Two tablespoons of peanut butter (or your choice of nut butter)

One teaspoon of vanilla essence

One tablespoon of chia seeds

METHOD 

1. Pre-heat the oven to 160 degrees Celsius.

2. In a bowl, combine oats, almonds, coconut, and pumpkin seeds.

3. In a small saucepan, heat the coconut oil, rice malt syrup, butter and vanilla essence, stirring until the mixture is melted.

4. Combine both mixtures.

5. Press mixture into a lined baking tin and bake for 25-30 minutes.

6. Allow the slice to cool and set in the baking tin before slicing into 12 bars. 

Source: Cass Olholm 

Cass (pictured) said she might have three breakfasts on any given day, one of which is her lunch - she might start with a bowl of oats, enjoy a smoothie and later have avocado on rye toast with chilli flakes and lemon juice

Cass (pictured) said she might have three breakfasts on any given day, one of which is her lunch - she might start with a bowl of oats, enjoy a smoothie and later have avocado on rye toast with chilli flakes and lemon juice

Cass (pictured) said she might have three breakfasts on any given day, one of which is her lunch – she might start with a bowl of oats, enjoy a smoothie and later have avocado on rye toast with chilli flakes and lemon juice

Lunchtime is often like a ‘third breakfast’.

Cass’s day on a plate 

BREAKFAST: 70 grams of oats cooked in water, with almond milk and maple syrup stirred in.

SNACK: Black coffee and a shake comprising coconut water, vanilla protein powder, banana, mango and chia seeds.

LUNCH: Avocado on two slices of rye toast complete with salt, pepper, chilli flakes and a drizzle of lemon juice.

DESSERT: Couple of squares of Dairy Milk fruit and nut chocolate.

SNACK: Black coffee and a handful of grapes pre training.

POST-WORKOUT: Protein powder, water ice.

SNACK: Vita-Wheat, tomato, cheese, salt and pepper.

DINNER: Chicken and vegetable fried rice.

DESSERT: Couple of squares of Dairy Milk fruit and nut.

On this occasion, Cass said she had three quarters of an avocado on two slices of rye toast, complete with salt, pepper, chilli flakes and a drizzle of lemon juice.

She follows this with a couple of squares of Cadbury fruit and nut milk chocolate.

In the afternoon, Cass normally has another black coffee one hour before a workout:

‘The body can make use of the benefits of caffeine approximately one hour after being ingested,’ she said.

She also has a handful of grapes around this time, as she says the body makes use of ‘this energy about 30 minutes after ingestion’.

A typical workout comprises multiple strength-based moves, such as press ups, pull ups and squats.

Straight after training, Cass said she has protein powder, water and ice:

‘I personally don’t feel like eating straight after exercise, so a protein shake is easy to stomach and is quickly absorbed by the body,’ she said.

‘This is a proactive way of reducing fatigue and beginning my body’s recovery.

Between 45 and 90 minutes after her workout, Cass has another mini meal.

This time it’s Vita-Weats with tomato, cheese, salt and pepper, because she said at this point it’s vital to have a ‘wholefoods meal’.

‘For dinner tonight, I’m having chicken and vegetable fried rice,’ Cass said.

‘I’ve done the chicken in macadamia oil with chilli and garlic, then I’m just going to cook up some veggies including broccoli, carrot, mushrooms, snow peas, shallots, capsicum, peas and corn.

‘You can add whatever veg you like and have leftover in your fridge, then just stir in the brown rice, chicken and soy sauce.’

Dessert is another couple of squares of chocolate.

'As a nutritionist and trainer, I always recommend that you eat something before you train as it helps to fuel your body, which allows you to perform better, thus leading to increased results,' Cass (pictured) said

‘As a nutritionist and trainer, I always recommend that you eat something before you train as it helps to fuel your body, which allows you to perform better, thus leading to increased results,’ Cass (pictured) said

Cass (pictured) said if you're used to training first thing and don't always like eating then, you should have your fuel in liquid form like a smoothie with fruit and coconut water

Cass (pictured) said if you're used to training first thing and don't always like eating then, you should have your fuel in liquid form like a smoothie with fruit and coconut water

Cass (pictured) said if you’re used to training first thing and don’t always like eating then, you should have your fuel in liquid form like a smoothie with fruit and coconut water

When it comes to her other dietary secrets for getting abs, Cass said it’s absolutely vital you eat before you train – even if that means eating something at 5.30am.

‘As a nutritionist and trainer, I always recommend that you eat something before you train as it helps to fuel your body, which allows you to perform better, thus leading to increased results,’ she posted.

‘Basically, you’re looking for easy, fast fuel that your body can quickly make energy from. Think high carbohydrate foods such as fresh fruit, dried fruit, honey on toast, crumpets or rice cakes for example.’

If you’re someone who struggles with eating before they train – particularly if you normally train first thing – Cass said you should have your fuel in liquid form.

‘A small fruit smoothie based on water or coconut water will do perfectly,’ she said.  

Cass’s go-to smoothie contains coconut water, spinach, frozen banana, frozen pineapple, protein powder and avocado.

You can follow Cass Olholm on Instagram here



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