Elise Carver


Today I’m going to tackle two issues…lack of snacks for a regular day AND lack of creative tasty snacks!


Almost everyone (including me!) finds it difficult to stay away from the easy, sugary shit treats when there isn’t a single healthy option in site. True?

So to make your life a little easier and my belly full of tasty food, I spent a few hours putting together some half way easy creative and tasty treats for you to prep and take with you on your person so you’re not tempted to stuff your face with tempting foods! Got it?!

I worked with 3 staple snacks…mixed up the flavours…put them on a plate and voila! See below for the deets –


This one shows you’ve got real SNACK GAME! Recipe below should make you a snack worth, roughly 4. These babies are inspired by Chris Pratt, thanks mate!!!!


  • 2 Eggs

  • 1 Cucumber (depends on your grating skills!)

  • Salt

  • Dash of Olive Oil


  • Small Can of Springwater Tuna/Salmon

  • 1 – 2 Tsp Tumeric or Keens Spice Mix

  • 1 Tblsp Cashew Cheese

  • 1 Tbsp Tahini

  • 1/4 Fresh Avocado


  • Boil your eggs for about 6 minutes, cool and de shell.

  • While the eggs are cooking, take a grater and grate strips off your Cucumber down to the seeds (leave those!).

  • Layout your Cucumber wraps, roughly 3 strips each.

  • Mash the Egg till crumbly.

  • Tuna Egg Rolls – Mix in tuna/salmon, olive oil and salt.

  • Spiced Egg Rolls – Mix in Tumeric or Keens Spices, olive oil and salt

  • Cheesy Egg Rolls – Mix in Cashew Cheese of your choice, olive oil and salt

  • Avo Egg Rolls – Mix in Avocado, squeeze of Lemon and Salt

  • Tahini Egg Rolls – Mix in Tahini, Olive Oil x2 and Salt.

  • Spoon some of your Egg mix of choice onto one end of your Cucumber strips and wrap wrap away!

  • Store in an airtight container in the fridge, no longer than 2 days!


You know I’m a fan of these babies, but have you ever thought to eat them on the run!!! So tasty, so easy to transport and super frickin tasty! The batch below should make at least 10 little ones.




  • 3 Eggs

  • 1 Banana

  • 3 Tbsp Oats (Rolled, Instant or Quick)

  • Coconut Oil


  • 2 Tblsp Peanut Butter OR Almond Spread

  • 1 Tsp Cacao Powder

  • 1 Tsp Matcha Powder

  • 1 TbspMaple or Rice Malt Syrup



  1. Chuck Eggs, Bananas, Oats in a blitzer and let it go till the mix is smooth.

  2. Open the blitzer and choose your flavor – Nut Butter OR Cacao Powder OR Matcha with the Syrup.

  3. Blitz again this time letting the eggs fluff a little.

  4. Heat the Coconut Oil in a pan till melted then pour in a small palm size of batter to make one, do a few piklets at a time.

  5. When the batter firms up on the top a litte, flip. Remove when a little puffed up or just look at the underside!

  6. Re oil the pan as you go, repeating till the batter is all gone.

  7. Let the piklets cool and store in an airtight container in the fridge. These babies should last 2 days if you don’t eat them all straight away!

  8. I like to top mine with homemade berry jam (sugar free kind!), more PB or coconut yogurt.


Looking for more hand Snack Recipes like these? Sign up to Surf Style Training for more recipes and LB Video Cook Ups!


You know when people talk about having staples in the house?

Like Milk, Bread, Eggs…

Well, I want to introduce you to MY STAPLES!

Oats                Eggs                Leafy Greens              Berries


The four foods I will have on me at all times, accept for when I’m in the surf…maybe ;) Could always carry them in a dry bag on my back?!


Anyway...first cab off the rank and one of my all time favourites OATS!!!!!


I want to share some facts + truths about the ol’ faithful Oats with you –


  • Although hulled this process does NOT strip them of their nutritious bran + germ

  • Oats are in fact FREE FROM GLUTEN (see more on this below)

  • Oats are a safe source of food for FODMAP’ERS, depending on serve size

  • Oats have a PH Lvl 6, considered an ALKALINE Forming Food

  • All Oat variations have the same level of nutritional value


  • Oats get their flavor from the roasting + cleaning process they undergo

  • Oats lower cholesterol levels

  • Unique Oat antioxidant- avenanthramides reduces Cardiovascular Disease

  • They are high in FIBER

  • Oats aid to stabilize BLOODY SUGAR levels (via beta-glucans)


STEEL CUT -  Where the whole Oat Groats (Kernel) are cut into several pieces. Also known as Irish or Scottish Oats which have the the longest cook time.


ROLLED OATS - Are created when Oat Groats are steamed and rolled into flakes. The most common Oat variation about.

INSTANT/QUICK OATS - These are pre-cooked, dried and then rolled. They are thinner than rolled oats and often lose their texture as they are cooked. Handy if you want Oats fast!

ALL OAT VARIATIONS HAVE THE SAME LEVEL OF NUTRITIONAL VALUE REGARDLESS OF TYPE. It is said that the Steel Cut variety may poses lower GI (Glycemic Index - meaning they are digested more slowly and cause less of a spike in blood sugar), which to some makes little difference


The sticky discussion about Oats containing Gluten has been around since some big mob health group dumped it in the “gluten grain” family along with other culprits like Wheat, Barley and Rye.

BUT…Oats DO NOT contain Gluten! In fact they contain AVENIN a protein similar to Gluten. To boot, it is shown that most people with Ceoliac’s can infact eat Oats wihout any problems. Which stands to reason those with intolerances to Gluten are also safe to eat Oats.  That being said if Oats just make you feel yuk, then like anything else don’t eat them, all I ask is you try them before you make a decision based on hype.

So why the hoo haa about Glutenous vs Gluten Free Oats?! Because peeps, Oats are often processed in the same factories that Glutenous products are processed in, thus contaminating our lovely little fiborous Oats. Personally, I am only Gluten intolerant thus a regular packet of Oats is fine for me.

NOTE – If you are Ceoliac look for GLUTEN FREE Oats on the shelf! This is the only way you are guaranteed the Oats in your pack haven’t been contaminated!



I have 3 epic Oat Recipes for you to try, I promise it will make your Breakfast and Snack time so much better! Below you will find one while the other two - Home Made Chai Spiced Instant Oats & Oatty Pancakes - is on the Surf Style Training Blog :)



Combine in a Bowl

  • 1 ¾ Cup Rolled Oats (Instants Oats for a smoother texture)

  • ¾ Cup Dessiccated Coconut

  • ¼ Cup Gluten Free Plain Flour

  • ½ Cup Chopped Nuts of choice (I like Pecans!)

  • ½ Tsp Ground Cinnamon

  • ¼ Tsp Sea Salt

Combine in a Pot

  • 120g Bio Butter or Coconut Nutelex

  • ¼ Cup Rice Malt Syrup

  • 1 Tbls Maple Syrup (optional)

  • 1 Tsp Vanilla Bean Paste

Other Ingredients

  • ½ Tsp Bi Carb Soda

  • 1 Tbsl Hot Water


  1. Preheat oven to 160 DG’s. Fan Forced. Prep your baking tray with baking paper.

  2. In the pot, melt the “butter”, syrup an vanilla on LOW heat. When it begins to bubble remove from heat.

  3. Quickly combine the Bi Carb and water in a separate bowl till dissolved then add to pot and stir till the mixture foams.

  4. Make sure you dry ingredients are well combined then gradually pour pot mix into the bowl and combine the lot to make your ‘dough”.

  5. Using a tablespoon, scope out and roll the mix into a ball. Placing it on the tray then pressing it down to make your cookie!

Cook Time – 15 minutes, until golden brown.

Let cool and ENJOY! Oh and don’t forget to pop them in the fridge if you want them to keep for the week.


Get Beach Body Ready NOW!

Summers just round the corner...quick PANIC!!!

No don't! I was kidding! I know spring is all about getting your butt into gear, kick starting your healthy eating plan, spring cleaning your pantry and starting that fitness goal you've been putting off.

But really, slow down...you're just making things WORSE! You know that saying "money is the root of all evil" well so is panic + stress. These are the anti motivators, the fly in your green smoothie, the - you get the picture!

Stress + panic is shit when it comes to working towards a fitter and healthier you!

Not only that but running around like a chicken with it's head cut off, busting out deadlines and in realistic food plans is a recipe for disaster! Do you really think that raw, vegan, dairy, gluten, yeast free diet you’ve never attempted before is going to be sustainable for YOU? Really?

Instead, try treating October like any other month. A transformation, whether into the next stage in your health + fitness journey OR the very first step, it’s like any other month in the year where you make a conscious decision to lead a strong, balanced and harmonic lifestyle.

That being said, in the spirit of all things Australian Summer I have put together a #BeachBodyReadyWorkout using some of my favourite Surf Style Training movements for you to use over the coming months.

Thanks to the team at Mazarine Aqua you can get the full workout video FREE! Just sign up to access the video online, no equipment needed, take it anywhere!


Looking for more #SurfStyleTraining workouts stay tuned for the release of the Surf Style Training membership website coming soon! In the mean time give the #BeachBodyReadyWorkout a crack and I look forward to hearing your feedback!

Don't forget to check out the Little Bantam Facebook page and follow us on Instagram for daily surf fitness inspiration!


EC x


Cred: Fiona Peters Photography

Cred: Fiona Peters Photography

The coldest season of the year has landed in Oz, weather (get it? HAHA) you're struggling with a fresh 13 DG's in Sydney or suffering from frostbite in Victoria like me. Winter has officially arrived and our bodies have now been frozen into Popsicles!

With each season comes a whole new set of considerations for our health and I'm here to share some seasonal health & fitness tips you may not have been aware of.


Despite what the old blokes will tell you Surfing in the chilly water over winter does NOT clear a head cold, definitely not the flu! Yes you may feel the sinus fog wash away with every wave BUT the bone chilling waters will eventually cool your body to a desperately low temperature of which your body will need to combat to keep warm. Your body is now working in overdrive to maintain your ideal core temperature, snag a few waves and fight off your cold/flu! Thus extending the period of time in which it takes you to recover.

My TIP - if you must surf or get outside to train keep it to a reasonable 30 minutes.


so often we see people super keen to get their kit off IN THE MIDDLE OF WINTER! Crazy but it makes sense when you work hard and begin to heat up in the middle of doing Squat Jumps. Before you get excited and think 'Yay, I can flash my six pack all year round!' Get yourself a pair of trackies and a jumper to throw over the top of your training gear, because training when you're cold is breeding grounds for sprains and strains!

MY TIP - Keep the kit ON till you're well and truly toasty, then remove the layers and be modest about it! 


Yep believe it or not Scarves and other winter accoutrements prevent Winter neck strain! If you suffer from headaches, migraines and shoulder/neck pain there's a good chance that the winter breeze is to blame, contributing to this very shitty outcome. When your upper body is cold we tend to hunch over, scrunch our shoulders up in the attempt to shield ourselves from the cold. AVOID this problem and an increase to your Chiro bill by rugging up!

MY TIP - Beanies, scarves, jackets with high necks, turtle neck tops and ear muffs are all a good option. I've even invested in a new set of VERY LARGE headphones for my mornings walks.

Don't forget to check out the Little Bantam Facebook page and follow us on Instagram for daily surf fitness inspiration!


EC x


Active Stretch with Rosy and Organic Avenue Aus

Active Stretch with Rosy and Organic Avenue Aus

A few weeks ago the WSL Bells Beach Pro was on in Torquay Victoria. Bringing to our shores an array of amazing athletes, thanks to Organic Avenue & O'Neill Womens I was given the opportunity to work with a few of the professional athletes and pick their brains about their health and fitness!

Over a few days I took Nikki Van Dijk, Rosy Hodge, Malia Manuel and Whitney Gilmore (Steph's gorgeous older sister) through Active Stretch classes and Surf Style Training asking them how they stay strong, fit and balanced during the tour.

This us what I found -

Active Stretch with Malia Manuel - Fiona Peters Photography

Active Stretch with Malia Manuel - Fiona Peters Photography

  • Rosy and Nikki love to run, most days

  • Malia is all about Yoga when she is traveling

  • All the girl eat extremely well

  • They love to visit the local coffee shops and cafes in each town

  • Early mornings are their thing

  • All the girls train hard, in the water, out of the water

  • But not so much between heats, saving their energy for the main event

  • Recover is a BIG DEAL for these ladies

  • Hydration is on the top of their list including plenty of sleep

  • They still deal with things like tight muscles, sore backs and tight hips whenever they don't stretch

  • All of them are strong women, with healthy bodies and looking good is a bonus for them

It was nice to discover that these superhuman humans are human (haha) too and suffer from some of the same ailments as us normal people! What I discovered above everything else is that EVERYONE gets to an elite level of fitness through EFFORT! Working hard! Being consistent with recovery! Check out the FULL GALLERY HERE!

Willem Dirk Photography

Willem Dirk Photography

Nikki, Myself, Whit & Stef from ORGANIC AVENUE AU

Nikki, Myself, Whit & Stef from ORGANIC AVENUE AU

Willem Dirk Photography

Willem Dirk Photography

As a bonus I got to receive feedback about the Surf Style Training and Active Stretch programs I went through with them. And stoked! The feedback great, especially about the Active Stretch class which seem to present the real need for more guided stretch classes to be available as I suspected!

END NOTE - Try to stretch everyday, at least 10 - 15 minutes. If you can fit in a deep stretch through Yoga, Active Stretch or a longer session at least once in the week would give you a great recovery boost!

Don't forget to check out the Little Bantam Facebook page and follow us on Instagram for daily surf fitness inspiration!


EC x


"I feel the worst I've ever felt and it's well past new years!" - Anonymous Client

Isn't that the way...the year starts, we hit the ground running, have a few false starts, by March finally feel like we're getting on track and then BOOM! Easter comes along! Hot Cross (Sugary) Buns, mountains of chocolate eggs, house parties, big dinners and for us folk in Victoria the Ripcurl Pro at Bells Beach gets underway, making for an even crazier time of year!

Needless to say we get to the first working day back and we're scratching our heads wondering, how could we be sick (I have a head cold as we speak!)? What the hell did I scoff down? And where did the long weekend go?!

I'm here to tell you...

You're not naughty, you're human and everyone can start fresh!

Me? Yes well I was naughty too ;) So  I decided I need to prep and RECOVER from the cheeky Gluten Free (but sugar filled) HCB and GF Choc Chip cookies I smashed! I have exactly 1 month till my Bali Holiday and I'm feeling less than confident about my surfing and current lack of energy.

I wanted to share with you my 4 week After Easter Clean Up Checklist!

This is what mine looks like -

Once you have downloaded the blank checklist (link above) it is YOUR RESPONSIBILITY to fill out your 6 focuses for each week of the month.

Keep it consistent, less is more making it easier to stick too. I have listed some of my recommendations below -

  • Daily Walks

  • Water Intake (1Ltr per 30Kgs)

  • Stretching

  • Highly Active FUN Exercise

  • Core Strength Training (Try my 7 Day Core Challenge Package)

  • Lemon Juice & Warm Water Daily

Don't forget to check out the Little Bantam Facebook page and follow us on Instagram for daily surf fitness inspiration!


EC x