Protein Empire


I am incredibly excited to tell you guys about a brand new, upcoming supplement company I now have the pleasure of working with!

Protein Empire

Recently formed in 2015, Protein Empire is an innovative sports nutrition brand that provide the highest quality that’s both affordable and promises to be the best tasting products available on the market.

What stood out to me about their ethos is their slogan- ‘Fuel for life’

I love that they promote fitness as a long term, sustainable lifestyle. They’re not about quick fixes, detox tea’s and unsustainable approaches to your health.


So what do they sell?

Well you can explore their website for yourself here.. 

Their products range from whey proteins, to vitamins to sleep & recovery aids such as ZMA

If you need to read about the benefits of supplementing protein in your diet, click here: 

This blog post had a great response and helped a lot of you out massively!

I’ve also written about ZMA in the past, which you can read about here too:

An ABSOLUTE staple in my day-to-day supplements

I really love how they offer bundle packs too, which not only save you money but save you the hassle of looking for multiple items when you make your purchase.

Let’s talk about their whey protein…


I’ve been lucky enough to try out their Whey in Vanilla flavour- I’ve already tried drinking it, having it in my Protein Ice cream, in oats and can confirm it’s delicious! Creamy, sweet and super smooth… I have just the perfect recipe up my sleeve to make with it too 😉

What appealed to me most about it is the great macronutrient breakdown of thats included, it’s low in fat and carbs and is a fantastic source of quality protein (21g per serving!). Not only that, it contains digestive enzymes; now i’ll be writing a full article about the benefits of these but essentially, they help break down and ensure you absorb the nutrients fully. A lot of people supplement with digestive enzymes so here, you’re getting a 2-in-1 product. Another great thing about digestive enzymes and whey protein is that they reduce bloating that a lot of people do experience when supplementing with it, leaving you feeling far more comfortable after you’ve consumed it.

A little bit more about the brand…

I just love their fantastic approach and whole entire ethos.

They’re a small company who primary goal is their customers; and that’s with the quality of product, service and care they provide. They are also knowledgable and passionate about what they do which is great for those of you who have questions about what you’re purchasing before you actually get it.

Not only do they focus on fat loss, but they have products and bundles which help you build muscle too!

And finally, what I love the most, is that they’re so confident in their products and what they offer, that they provide you with a guarantee also


‘Our business relies on you enjoying our products, and we go the extra mile to make sure you do. If you’re happy, you’ll keep coming back for more – and that makes us happy too! With straight-talking, friendly advice, we’re here to help you every step of the way’


Be sure to follow them on:




& check out their website to keep up to date with great deals they have going 🙂

Don’t forget to hit ‘Subscribe’ to get all my recipes straight to your inbox!

Lots of Love,


Cardiff’s Vegan fest!

Cardiff’s Vegan fest! 

What a fantastic event!

Held in City Hall, Cardiff City Centre, the Vegan festival organised by the charity organisation Viva, welcomed 2350 people through their doors 🙂

It was an opportunity to listen to vegan talks, try an array of incredible vegan foods as well as meet other vegans/ people interested in veganism.

I also got to meet SO many people who recognised me off Instagram and it was an absolute pleasure talking to you in person!

I myself am not fully vegan however, you know how much I love experimenting with vegan meals and recipes on my website here 🙂

Outside city hall were a range of ‘fast-food’ stalls from Vegan Pizza to Nigerian cuisine, everything was made fresh to order and it was a lovely way to welcome people into the event.

The weather was luckily on our side too- so you could grab what you wanted and enjoy it outside before or after entering the festival 🙂

Upon entry, you were greeted by a group of lovely and welcoming Viva volunteers who stamped you in order to allow you to enter and leave as you please- already the atmosphere was very zen and positive! 😀

Upstairs in City Hall- a variety of talks and discussions were scheduled every hour ranging from Veganism to talks on animal rights and what it entails to go Vegan

Downstairs; now this was every foodies dream (vegan or not, the food hall was incredible!)


There was a huge selection of hot foods ranging from Mexican street food to Indian street food


A range of stalls were you could try protein bars, drinks, natural energy bars etc- everyone was incredibly friendly, generous and welcoming 🙂

It was a great opportunity to talk to local businesses also- as a regular shopper from Simply V it was lovely to see them there, I couldn’t resist stocking up as well as purchasing a delicious cookie from them too!

(yes it really was as amazing as it looks!!)

I then picked up some Peanut Butter Chocolate, how predictable of me 😉 .. which was raw and handmade and divine!

The highlight for me however, was not only meeting the delightful people of Naturally Kind Food- not only was it lovely to finally meet and chat to them, I had the opportunity to buy some of their incredible sweet treats


The chocolate cup and raw snickers, hands down the most amazing things i’ve potentially ever eaten in my life. Vegan or not you guys, this was food porn at its finest!!

There was also a few stalls selling cruelty free cosmetics and bath products, everything looked and smelt divine and it was paired with lovely customer service!

The fabulous people of Viva have announced that this will be an annual event- we’re ensured next year will be even bigger and better. I simply cannot wait!! 😀

Thank you for a fantastic festival!


Skinny Bakery Review

Skinny Bakery Review!


I was recently contacted by the generous and lovely Mariella, the founder of Skinny Bakery based in London, who sent me a range of her freshly baked treats to try…

The Skinny Bakery produces handmade, fresh, delicious baked goods which are in fact now stocked all over London- including most Whole Foods Markets

What makes the bakes so unique is that they are all fat, sugar and calorie reduced without compromising flavour and texture 😉

Some are also gluten and dairy free and they all come with a full nutritional breakdown and ingredients list with no nasties!

You can read more about them here; 


This is the beautiful selection I was sent to try!

Skinny Coconut Bites

Skinny Sweet Potato Brownies

Skinny Chocolate Pearls 

Skinny Meringue Cookies

Skinny Chocolate Chip Cookies

Mini Mince Pies 

Skinny Coconut Bites

These are wheat, sugar and dairy free and the entire pot is only 212 calories!

You get 5 in the pot and each is only 42 calories which is slightly mind-blowing considering how delicious they are.

Personally, I loved these as I love coconut! The inside was fudgy and soft and they were coated with fresh desiccated coconut- if you’re a coconut lover these are definitely for you 🙂


Skinny Sweet Potato Brownies

Again, these are gluten and dairy free. Sweetened naturally with dates (which we all know how much I love!)

The entire pack comes in at 189 calories (I know, how does she do it right?!)

And judging by the name, the secret ingredient here is obviously sweet potato- making these brownies silky smooth and delicious too. Another winner for me 🙂


Skinny Chocolate Pearls 

Unfortunately these aren’t dairy or wheat free for those of you with intolerances BUT for those of you that aren’t you MUST try these!

They are very close in flavour to the sweet potato brownies however, have a secret fudgy chocolately centre which is to die for. The best part is that it’s made with Tofu! Yep! Isn’t that clever?!

Resulting in the entire batch being high in protein, lower in fat and coming in at a total 208 calories!


Skinny Meringue Cookies 

These were such a treat! Im not usually a fan of Meringue as I don’t find it particularly satiating to eat and it makes my teeth feel funny but the addition of chocolate in these made them more into what I would describe as light airy fluffy cookies!

These are dairy free and an absolute tinyyyy 141 calories for the entire pack! (Only 30 calories per cookie) Not the most filling but delicious non the less! 🙂

Skinny Chocolate Chip Cookies

Who doesn’t love chocolate chip cookies? 😉 I loved the fact that these came made into shapes such as stars, trees and hearts (yes i’m an absolute sucker for heart shaped things) :p

These were surprisingly softer than I anticipated them to be, and they had a generous amount of chocolate chips throughout too (which are dairy free!)

Each cookie is a mere 37 calories (again, absolute madness) you can enjoy the entire pack for only 187 calories too! 🙂

I’ve been loving these on my oats as a change up from the usual Oreos I pop on there!

Mini Mince Pies

So unfortunately I’m not a fan of mince pies (sorry guys) so I personally didn’t review these, instead I asked my friend to try them as she loves mince pies!

She assured me they were delicious and that you would never know they were so healthy and low calorie- only 85 calories each!! They’re cleverly made with Greek yogurt making them higher in protein and lower in fat too 🙂

I really think, the Christmas hampers currently available on her website are the perfect gift for anyone who loves baked treats!
Everything comes wrapped and packaged with a personal touch.
There’s a beautiful range of flavours and bakes to choose from- I guarantee there’s something for everyone 🙂
These are even great for those who are slightly apprehensive at trying healthy baked treats (I know some people are always sceptical to try things made unconventionally) as you would genuinely never know they were so low calorie 🙂
She even does gift vouchers and I don’t know about you but that sounds like the perfect present to me if you’re unsure as to what someone would enjoy taste wise!

A massive thank you again to the lovely Mariella for the opportunity to try these gorgeous baked treats!
If you’ve got any specific questions, don’t hesitate to comment or message me 🙂

Lots of Love,


Hello Hognuts!


Say hello to the BRAND NEW mouthwatering Hognuts Butters flavours! 😀

They’ve seriously spoilt us this time with not one, two or three, but four totally unique brand new peanut butters!





Click here to experience some serious peanut butter porn 😉

You can drool over them for yourself before choosing which to try first 😉

Before you ask, you can order them;

  1. From Hognuts themselves;

Use ‘VIANHOGNUTS15’ for 15% off 🙂


2. From Cardiff Sports Nutrition; 

Use ‘VIAN10’ for discount 🙂

Now… let’s get to the macros and taste review!


Peanut Brittle 

Macros (per 100g):

586 Cal

30g P
42g F
26g C

Yep, mind-blowing right? High protein, low fat, low carb and only 3g of naturally occurring sugars. This flavour is also gluten free!

I adored this one! Smooth creamy butter, subtle hints of toffee and super crunchy ‘brittle’ stirred throughout 🙂 absolutely beautiful flavour and texture! Perfect for spooning straight out of the jar in my opinion 😉 It would also make a great flexbowl topping, melt beautifully on warm bread, stir through porridge oats etc, the possibilities are endless!!

Chocolate Tiffin 

Macros (per 100g):

622 Cal

18g P
46g F
35g C

The only way of describing this flavour is literally a flavour explosion in your mouth! They’ve mixed their signature decadent chocolate base with the most exciting extras; biscuits, honeycomb pieces, chocolate chunks.. you name it, it’s in there. You don’t know what’s coming, each mouthful is as exciting and surprising as the next!
Make yourself a date with this tub, a spoon and nothing else 😉

Cookies and Cream 

Macros (per 100g):

616 Cal

24g P
47g F
28g C

Okay so if you like Oreo’s you’ll LOVE this flavour!! Think of the inside of an oreo, creamy vanilla peanut buttery smooth goodness, with actual large chunks of dark cookie pieces!
If you’re anything like me you’ll be fishing your way through the tub picking out the cookie pieces too 😛
Absolutely incredible, another winner for sure!


Macros (per 100g):

611 Cal

27g P
47g F
24g C

So like the Chocolate tiffin, this flavour is literally packed to the brim of incredible goodies, except these are all superfoods!
They’re included everything from chia seeds, to pumpkin seeds, to goji berries to flax seeds; creating the most beautiful sweet yet salty flavour sensation.
It truly does tantalise the tastebuds as well as contain the most nutrient dense superfoods out there- I truly can’t think of a more healthy and delicious butter!

I hold my hands up to the Magicians at Hognuts HQ! Just when you think their butters cannot get any better, they go and top themselves ONCE MORE with these four brand new, mind-blowing flavours. Each one as good as the next 🙂

I promise you, they will not disappoint 😉

Be sure to let me know which ones you’re trying first, i’d love to hear what you think of the flavours too 🙂

You know where to find me by now,

lots of love


New Kids on the Block!

Moose Juice- Extreme Energy!


So the sneaky people up at Muscle Mousse HQ have been brewing up an amazing new product..

Feast your eyes on the New Kids on the Block, their range of Moose Juice!

I was SO excited to come home to this yesterday and automatically had to taste test

I’ve been so impressed that I thought the best thing to do, was review it so you guys can get ordering too as it’s available in Cardiff Sports Nutrition  and you can use my discount code ‘VIAN10’ at checkout too 🙂

So what exactly is Moose Juice?!

Not your average energy drink that’s what 😉

Think sparkling, sugar free, berry drink but… with added BCAA’s AND B-Vitamins

Best of all, it’s aspartame FREE, plus contains caffeine for a pre-workout kick!

The levels of caffeine won’t leave you crashing afterwards which is so important as no one wants to be on a downer let’s be honest 😉

Let’s talk macros..


The entire can is only 15 calories 

1.6g C

2.2g P (all from BCAA’s)

and of course, Og F

The can is actually 2 servings so per 250ml the macros are actually only 7 calories, 0.8g C and 1.1g P so these cans really do go a long way 🙂

They’ve really gone above and beyond by adding BCAA’s as currently no other energy drink out there has them included too.

I could write an entire post on BCAA’s but basically; BCAA’s are Branched chained Amino-acids, they are comprised of 3 main amino acids (the building blocks of muscle) which do 3 main things;

1.Maximise muscle recovery

2.Aid in muscle growth by triggering muscle synthesis

3.Enhance performance and reduce fatigue during exercise

They are also packed full of Vitamin B6 and B12; providing you with 750% of your VB6 RDA amount and 4165% of your B12 RDA amount (yep you read that correctly!) 

The ‘B’Vitamins are famous for their role in natural energy function within the body but let’s look a little more closely at 6 and 12..

Benefits of Vitamin B6

It is actually essential for cardiovascular, digestive, immune, muscular, and nervous system function. We require it to make the hormones serotonin and melatonin, important in sleep regulation and mood (which I go into more detail about if you click here 🙂 )

It’s a clever little vitamin that helps form important parts of enzymes which regulate and assist in reactions all over the body; hence is plays a role in the metabolism of fats, other vitamins, carbohydrates components like amino acids.

Benefits of Vitamin B12 

Low levels of this Vitamin are actually associated with a type of Anaemia and arguably it is one of the most important vitamins in the body. It is essential for the synthesis of DNA in practically all cell types. Again, it supports natural energy forming processes within the body. The guys at Muscle Mousse have certainly done well here to provide you with over 4000% of your RDA for B12 in half a can, they’ve got you covered 😉

The taste test..

For me, the taste was perfect! Not too sweet that you felt like you were drinking carbonated sugar but sweet enough to question whether it was actually sugar-free or not!

The berry taste was lovely- not sickly in anyway which you really wouldn’t want pre-workout either.

All in all, i’m really so impressed with this new Moose Juice which you can try for yourself here- 

And again, a massive thank you to the wonderfully generous people at Muscle Mousse for surprising me with this delivery and letting me be one of the first to try it 🙂

Lots of love,


Matcha Tea?

Your Tea- Matcha Tea Set Review



As an absolute caffeine fiend, I’m always keen to try alternatives that both give me a boost in the morning and keep me feeling good all day

When I was approached by the generous people of Your Tea to try their Matcha Tea set, I couldn’t refuse as my curiosity got the best of me 🙂

So I did a little research before trying it of course, so i knew what to expect when it arrived.

What exactly is Matcha?

Matcha is actually ‘green tea’ but it is sourced from organic tea leaves that have been steamed, dried and ground into a fine powder. In essence it is the purest and most natural form of green tea you can consume.

What are the benefits of consuming Matcha Tea?

Whilst yes, Matcha Tea still contains caffeine– it is in a different form known as ‘theophylline’ . This form can sustain the energy levels without any adverse effects. This slow release of energy is certainly a favourable option to a harsh cup of strong coffee.

Like green tea, matcha is said to be loaded with antioxidants (brilliant news for both your immunity and all round well-being!) The matcha drinker consumes the entire leaf and not just the brew. As a result, 1 cup of matcha is said to contain the equivalent of multiple cups of green tea in terms of nutritional value and antioxidant content.

Japanese varieties of matcha tea contain high levels of Chlorophyll and this is said to help with the detoxification process. According to many, chlorophyll is an excellent detoxifier which helps in cleansing the blood, whilst also maintaining the alkalinity of blood and tissues. It is also said to assist in preventing the association of harmful toxins with colon walls, and flushes them out of the body. Chlorophyll in general helps in normal blood clotting, wound healing and hormonal balance.

Having read all this, I was certainly SO excited to try it for myself!

The box came beautifully wrapped, complete with sachets of the matcha, a ‘guide book’ and a bamboo whisk to use when preparing the tea!

The sachets are incredibly convenient– especially as i’m going on holiday soon, I can easily take them with me rather than having to worry about portioning out powder, it’s all been done for me 🙂

What I loved most, was the little guide book it came with too!

Complete with everything you need to know about Matcha plus some recipes too 🙂


This set really is the perfect little gift for tea lovers ❤

It has a step-by-step guide on how to prepare the tea which I followed to create the perfect cup!

Personally, I find Matcha tea far less bitter than green tea therefore I don’t add any sweetener too it.

My favourite way to enjoy it has been making almond milk matcha lattes in the morning 🙂

They taste creamy and delicious, are easy to prepare and most importantly, leave me feeling energised all day!

To make, simply mix the matcha tea sachet in a little boiling water and use the bamboo whisk until it has fully dissolved. Warm your almond milk either over the hob or the microwave then pour it over slowly whisking it through, who needs a Starbucks eh? 😉

I definitely recommend this tea if you’re looking for a coffee alternative in the morning or simply want to mix it up and try something new. It’s also the perfect little gift for any tea lover!

Thanks again to Your Tea for the opportunity to try it 🙂

You can try it yourself here too- 




Nutri-Bombz Review

Nutri-Bombz Review! 

So I was lucky enough to be approached by the wonderful people of Nutri-bombz to try out their healthy snacks.

Nutri-bombz are handmade, fresh, gluten-free natural balls, made to order and delivered fresh to your door.

They make a range of Protein Bombz (with added whey protein), Vegan Bombz, & Breakfast Bombz. All full of flavour, natural sweetness and energy, best of all they are made with 4 main ingredients;





Each ingredient has a spectrum of health benefits which is why they’ve chosen to base the Bombz mainly around them, they have a great interactive explanation on their website you can click to read here 🙂


Each Nutri-Bomb comes sealed like above so you can have one at a time whilst the rest remain fresh! 🙂

I was sent 4 different flavours;

-Choccy Hazlenut

-Salted Caramel


-Goji Fruit ‘N’ Nut 

Choccy Hazelnut 

Made with only: Dates, Hazelnuts, Hazelnut Butter, Vanilla, Coconut Oil, Raw Organic Cacao

Only 86 kCal per ball and vegan!

I think this one was definitely my favourite! Think soft and chewy Ferrero Rocher with crunchy hazelnut pieces on the outside.. SO tasty! 10/10 for me!

Salted Caramel 

Made with only: Dates, Cacao, Almonds, Chia Seeds and Whey Protein

Only 65 kCal per ball (packing in 4g protein per ball!) 

This Nutri-Bomb was from their ‘Protein-Bombz’ selection (so not vegan sorry!) nevertheless, absolutely delicious! Soft and chewy salted caramel centre rolled in crunchy chia seeds to coat the outside 🙂 so yum! I give this one a 9/10 purely because the chia seeds went a bit all over the place :p but then again i’m super clumsy!


Made with only: Dates, Almonds, Raw Organic Cacao, Coconut and Coconut Oil

Only 79 kCal per ball and vegan! 

So it’s no secret how obsessed I am with coconut, obviously I was going to love this one- and I did! Again, super soft, chewy and delicious with a desiccated coconut covering. This is one for the coconut lovers like myself :p I score this one 10/10! 

Goji Fruit ‘N’ Nut 

Made with only: Pecan Nuts, Almonds, Dates, Pumpkin Seeds, Vanilla, Honey, Raw Cacao Nibs and Goji Berries

Only 81 kCal per ball 

This one was my least favourite but by no means was it not delicious too! I just prefer chocolately and nutty flavours over fruity flavours, but like I said- it was still gorgeous 🙂

It also has slightly more ingredients than the others; all of which are still raw, natural and gluten free and has a slight sour/citrusy tang from the Goji berries. I’d give this one 7/10 (but that’s purely due to my palate) 


If you’d like to try Nutri-Bombz you can order off their website here   🙂

You have the option to select your favourite flavours and get sent an entire box of 12 for only £4.99! 

I really do think they’re worth it, you’re paying for natural, raw, healthy ingredients which come packaged in a way that help you have one ball at a time too!

Perfect for a healthy snack, afternoon pick-me-up, flexbowl topping, etc!

Thanks again for the oppourtuinty Nutri-Bombz, i’ve got my eye on the Peanut Butter Bombz to try next obviously 😛



The Oat Games!


The Oat Games run by Mornflake Oat cereal 

What a day!


The incredible people behind Mornflake Oat cereal organised an exclusive blogger’s event in South Cheshire- the home and birth place of Mornflake, Britains 4th oldest family owned company.

I do not doubt that you haven’t already heard of and tried their products; ranging from superfast porridge oats, to oatbran, bircher muesli and even protein porridge pots!

Let’s be real here, there’s a reason I eat their oats not once, but twice a day (as i’m sure you’re all sick of seeing my bowls of baked oats by now, they aren’t stopping anytime soon 😉 )

I could write an array about the health benefits of all their products but I strongly recommend you check out their interactive and informative website here!

Back to the event..

I was contacted by the lovely Hannah (their brand manager) who couldn’t have been more generous and welcoming in her invite to the event.

Everything was organised and ready to go- we just had to get there 🙂

A coach drove us all to the field in which Mornflake grow there oats- what a better way to get to know the brand and product than to visit the home in which it’s grown 🙂

When we arrived we were introduced to the Mornflake team and had a breakdown of what to expect that day


Then, Craig Williamson, of CW1 Crossfit took over & prepared us for The Oat games (Crossfit games that was 😛 )

It was a great introduction to the world of Crossfit, we began with exercises such as tyre flips and prowlers

we then began the 3, 7 minute WOD’s in our pairs which definitely challenged and pushed most of us, regardless of fitness level!

I think we were all quietly relieved when the end of the 21 minutes came and we had the opportunity to ‘spin your own smoothie’


And enjoy gorgeous treats made using Mornflake oats by the talented Nichola Whitehead of Nic’s Nutrition

She’s even kindly shared the recipes for the protein bites she made us over on her instagram for anyone to try out so be sure to give them a go!

This was also a chance for us to mingle with fellow food/fitness/health bloggers and YouTubers and we all agreed it was SO nice putting faces to names having all communicated over social media for so long

Finally, we all got the opportunity to try some Yoga lead by The Boys of Yoga 



I think it’s safe to say, it definitely wasn’t my forte but it was so fun trying out something new- I somehow managed to get myself in one of the positions known as Bakasana so I was pretty pleased with myself 🙂

Finally, the day came to an end and the amazing people of Mornflake have actually put together a full video of the event which you can watch here: 

On behalf of myself and everyone who attended, I’d like the thank the team at Mornflake for organising such a successful, fun and fantastic event

I’m already itching to find out when the next one is!


Creative Nature Chia & Mulberry Muffin Review


So I was recently lucky enough to be sent Creative Nature’s new Chia & Mulberry Muffin mix by a lovely lady named Polly!

Creative Nature are a superfood company who sell an array of products ranging from cacao powder to their own superfood bars and they’ve also recently introduced these mixes too 🙂

They do both a chia & mulberry mix and a cacao brownie mix- super simple and straight forward mixes that require you to add minimal ingredients in order to make yourself at home in literally two easy steps!

At first what impressed me most was all the natural, healthy and minimal ingredients included in the mix, this is perfect for those of you keen to enjoy sweet treats totally guilt free; you can also make this mix vegan by using chia seeds instead of the eggs when baking!



The mix was super easy to use as the full instructions were included on the back of the packet and produced the most delicious, soft and spongy muffins!

I’ve even included a little video on how easy it was to use:



Impressive right? Just wait till you try them 😀

I can’t wait to give the other mixes a go! They’re perfect for those of you starting out with your own baking and would like some easy steps to follow

You can even add in some extras before you bake them or decorate/ice them when they’re finished!

The possibilities are endless with such a versatile mix 🙂

You can purchase the mix off their website here;

Vian mixes

and there other products too;

Vian superfoods

If you give it a go, I’d love to know what you thought of it too 🙂

Feel free to drop me a tweet or comment below.