Kat Blanchard - Fit Foodie Inspo of the Month

Kat Blanchard.

NSW Fire Fighter. CrossFitter. Surfer. Adrenalin-Junkie. Food Lover.

At Health Australia Natural Protein Powder

Today we welcome Kat Blanchard as our At Health Australia 'Fit Foodie Inspo of the Month'.

Kat is not only incredibly passionate about health and wellbeing, but maintaining her physical fitness is a vital aspect of her job as a NSW Fire Fighter - which we think is pretty amazing.

We love Kat's dedication to her training. She works hard, not only for herself, but in her role as a fire fighter she has to ensure she's always in a position to be able to help others when they're in need.

We hope you enjoy reading Kat's journey to good health - inspiration overload. 


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 How would you describe your diet? 

Balanced. It’s healthy, clean and lean.

I’m passionate about nutrition and health, I love healthy food. I love cooking and creating healthy meals (or healthy treats) as I love to eat. I'm constantly researching and reading up on nutrition, trying to learn new things to improve my diet and cook fresh new recipes to keep my diet exciting.


What are your favourite foods when it comes to healthy eating?

I listen to my body and nourish my body with what it needs.

I know I fuel my body with the right foods and nutrients because I feel so energetic and alert.

Everyone is different and we all react differently to different foods, so you must do what is right for your body. I believe there is no one right way to eat, just eat what is best for your body.


What does your day look like on a plate? 

I eat a variety of fresh fruit, vegetables, wholemeal grains, dairy, meat, nuts and legumes: ‘real’ foods that are as close to their natural form as possible.

I drink a lot of water (especially on shift at the fire station – as our ‘turnout gear’ is like an instant sauna! No matter how cold it is outside, you’re sweating profusely!) so I always have a bottle of water close by.

I avoid sugar as much as possible and anything that is processed or contains nasty hidden additives and preservatives.

I always check the nutrition panel on packaging and I very rarely drink alcohol.


How do you maintain healthy eating at work?

24 hour shifts can be difficult to eat healthy, especially when we are busy (or when the boys are trying to tempt me with chocolate and ice creams!).

Food prep is essential for shifts so I’m always rocking up to work with an esky and another big bag full of fresh food.

For ‘hangry’ emergencies, I usually have a container of nuts with me on the truck.


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Any sweet treats?

I do love a sweet treat on the odd occasion, especially when mum has cooked it (she’s the best) and I have no guilt because I know everything is in moderation.

Personally, I only need to be "naughty" once in a while to keep balanced, so in the long run I won’t want to binge.

Oh, and I do love my daily Piccolo!


What do you usually eat for breakfast? 

Breakfast, I like to change it up so I don’t get bored. Two breakfasts in one day are usually on the cards because I’m up so early to surf, train or work.


Any healthy breakfast ideas for us?

  • Overnight soaked oats with chia seeds for a creamy porridge with psyllium, flaxseeds, banana, raw honey and cinnamon.
  • My home made granola that contains 6 nuts and 4 seeds with natural Greek yogurt, fresh berries (usually blueberries or blackberries) and extra chia seeds.
  • Avocado on rye toast with garlic feta and lemon.  If you  have extra time add poached eggs, tomatoes, baby spinach and asparagus.
  • Green smoothie: Kale, baby spinach, pineapple, orange, chia seeds, chlorella, spirulina
  • Protein smoothie - with At Health Australia 100% Natural Protein of course!
  • If we are super busy at the fire station, I have my go-to bowl of weet-bix with raw honey and banana to try and scoff down as I’m jumping in the truck.


What's your favourite Protein Smoothie recipe?

  • 1 Cup Water
  • Scoop At Health Australia Protein Powder – Vanilla or Naked 
  • 2x Egg Whites
  • 1 Cup Blueberries
  • Few Activated Almonds
  • Rolled Oats
  • 1 tsp Chia Seeds
  • 1 tsp Flax seeds
  • 1 tsp Psyllium husk
  • 1 tsp Maca Powder
  • Manuka Honey or Dates 

Blend & Enjoy 



How do you keep sugar cravings at bay?

If I’m craving something sweet, a couple of medjool dates will sort me out and stop the cravings!


What's your favourite healthy treat?

Avocado Chocolate Mousse (avocado, cacao powder, medjool dates, almond milk, vanilla essence, pinch of salt)


Lemon Bliss Balls (lemon juice, medjool dates and almonds. blended and then rolled in coconut flakes) – super easy to make and always a winner at parties!


We know it's important to have health & fitness goals... What's your current fitness goal or challenge?

My standard goal is to keep fit, to never go backwards, always improve: fitter, faster and stronger.

However in saying this, I do need to slow down a little and focus on stretching.

My goal is to start doing yoga and swimming laps at least once a week each, on top of my usual training. Once I have achieved that, I want to increase this to 3 times a week each to compliment lifting weights.

Surfing goals: To charge bigger waves and get barrelled more.

 At Health Australia


How many times a week do you work out and how long do you train for? 

At the moment I’m in the gym lifting weights with a solid work out afterwards 5 times a week (whether at my local cross fit box – Crossfit Sila Corrimal, at my work or home gym) for a minimum one hour session. (Yoga and swimming laps will be added to this list soon!)

I don’t usually consider surfing as a workout but if there are waves I’m out there every day I’m not at work (6 days a week) at least once a day but if its pumping, it can be up to 3 times or around 6-8 hours a day.


How many times a week do you work out, and how long do you typically train for?

I train/workout 5 days a week, sometimes 6.

Heavy sessions which involve Olympic style lifting components, gymnastics skills and metabolic conditioning are usually 60-75 mins, occasionally a bit longer 4-5 days p/week and I spend extra time doing Pilates, mobility work and stretches when I can, so that can vary a lot depending on how busy my week is. That's not including all of the classes I teach, or anything else I do to get out and moving - I guess you could say I’m pretty active and not great at sitting still!! ;)


What are your 3 favourite ways to work out?

  • Crossfit
  • If there's a good ‘working’ fire on a shift, that’s a good workout (it’s always fun with the adrenalin pumping!)
  • Surfing

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Why did you become a Fire Fighter?

I’ve wanted to be a NSW Fire Fighter since I was 14 years old; it ticked all the boxes: you get to be active, you get to help people and the community, it’s adrenalin-filled and every day is different.

I train hard and lift weights because I absolutely love my job and I want to be the best I can be at it; and to be the best, I have to be in the best shape I can be. Fit, strong and healthy. And that’s why I eat healthy, because I know my body needs to be fuelled correctly to get the best out of it. I don’t think it’s being ‘strict’, I eat what I want.

Women don’t have the natural strength that men have, I know that, that’s why I work for it - 

" I need to know I can drag someone, or my partner (with all his/her firefighting gear on which is roughly an extra 15kg) out of a building on fire, I need to be able to lift ladders and handle heavy gear - My crew need to know they can depend on me if something goes wrong because we work as a team."

It helps that I love pushing myself, working up a sweat and getting dirty, I always love a challenge. That’s why I love my job and love training so much! They work hand-in-hand but they’re not a burden for me, it’s enjoyable. I do have ‘off-days’ where I’d rather lounge around and relax but I know as soon as I’ve done my workout, I’ll be glad I’ve done it and will have enjoyed it. I let myself have a day off once a week so I can recharge and let me body heal. Everyone needs a day off to let their body heal and rest.


What has been your biggest fitness achievement?

I was stoked that I did a proper bar muscle up last week - I even did a happy dance!! I was also pretty stoked when I dead lifted a PB of 120kg.

I also overcame my fear of surfing bigger waves at the start of this year… I went to Hawaii’s North Shore with my husband in January and surfed 6 foot Rocky Point. (For non-surfers, a 6 foot wave isn’t a normal measurement of 6 foot. I’m 5’11” and these waves were easily double my height.)

To me that was pretty special. I guess to some people, surfing 6 foot waves isn’t a big deal but to me it’s an achievement because in the past couple of years I’ve had some bigger wipe outs and lost my confidence. It’s good to finally get my confidence back.

  At Health Australia

Have you always been this fit and active? What has your fitness journey been like?

Yes, I have always been into fitness and eating healthy from a young age, I’ve always had the love and passion for them which still burns inside me today, more than ever. I love being disciplined and healthy, I love a challenge and I love to learn about them and try new things. I am blessed to say that eating healthy and exercise is a hobby of mine that I really love to do and it’s not a burden for me.

I grew up in a very active house-hold with an older sister who I always wanted to beat. If it was running – I would never win; we were very competitive and nothing has really changed. My older sis, Jaimee-lee, was an elite 400m runner, so mum always made sure we ate healthy until we left the nest; so it’s been engrained in me. We weren’t allowed rollups or muesli bars; she would cook pastas, soups and proper whole meals for our school lunches with fruit and nuts, and we had to eat our vegetables, (we were and still are very spoilt with a mum who loves to cook and make sure we eat healthy.)

From a young age (around 8 years old), Jaimee-lee and I used to train together for athletics in Wollongong a couple of times a week and we were a part of the local little athletics till we were around 16. We were scouted by a coach from the AIS in Canberra when we were around 12 and 14 and started training down there once a week after school for our sprint work. I became bored and moved into other areas of athletics like high jump, long jump and long distance running; I also tried throwing events and hurdles. But I wasn’t satisfied and I began venturing into different sports, anything I was allowed to do and so I did tennis, swimming, netball, soccer, touch footy, boxing, muay Thai, snowboarding, wakeboarding, surfing, and Crossfit. My life revolved around sports, especially while I was at school, I almost had a different one on each night of the week, sometimes they even doubled-up; once leaving school and going into work life I had to pull back on a lot of my sports because of money and shift work.


What is your biggest personal challenge when it comes to staying fit or healthy eating, and how do you combat it?

Fighting injuries in the gym and facing bigger waves when surfing. The injuries, I know is because I need to stretch more and that’s why yoga is on my goals list. I know when I’m doing yoga my body is a lot happier. With surfing bigger waves, it’s more of a mental and breathing challenge rather than physical. I have done a breathing course to help me and I will be continue to do my breathing exercising, it has helped so much and I am a lot calmer in bigger surf. I will continue to push myself in bigger waves.

 At Health Australia


On that note, thank you Kat for being our At Health Australia 'Fit Foodie of the Month' - Your passion and commitment to health and fitness is so inspiring and we loved reading your fitness journey.

Follow Kat's instagram @katie_alyce_to follow her health & wellness journey.


Alexis & Trent - At Health Australia

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