Creamy And Tart Passionfruit Yogurt Cheesecake

Jannine Myers

At the request of a few WOOT members and friends, here is the recipe for my passionfruit yogurt cheesecake. This recipe is different from one that my daughter and I have made in the past for her bakery; it contains far fewer calories, sugar, and fat! But the good news is that it’s an equally delicious cheesecake, so give it a try.



  • 20 small ginger snaps
  • 1/3 cup walnuts
  • 3 tbsps coconut oil
  • 2 cups plain greek yogurt
  • 1 pkg reduced-fat cream cheese
  • 1 cup sweetened passionfruit pulp
  • 1 tbsp Manuka honey (or your favorite honey)
  • 1 1/2 tsp lemon juice
  • 4 tsps unflavored gelatine
  • 5 tbsps hot water


  1. Preheat oven to 350 degrees F. Grease a round baking tray with a little coconut oil.
  2. In a food processor, pulse the gingersnaps, walnuts, and melted coconut oil. Transfer the crumb mixture to the baking tray and press evenly across the surface. Bake for 10 minutes then remove from oven and allow to cool.
  3. In a small heatproof bowl, combine the gelatine and water and stir until gelatine is completely dissolved. Allow to cool for several minutes.
  4. To prepare the filling, put the yoghurt, cream cheese, lemon juice, passionfruit and honey into a food processor and process until mixture is smooth and creamy.
  5. Add the dissolved gelatine to the food processor and blend well with the cream mixture.
  6. Carefully pour the cream cheese filling on top of the base, and smooth out evenly. Place in the freezer and leave to set for at least 2 hours.
  7. To serve, remove from the freezer and leave to thaw slightly. Top with extra passionfruit pulp, and store any remaining slices in the refrigerator.

Nutrition Info: Serving Size 1 slice – 150 calories, 8.35g Total Fat, 4.75g Saturated Fat, 13g Total Carbohydrate, 8.16g Sugars, 5.27g Protein


Don’t Play It Safe On Race Day

Jannine Myers

I used to turn up to races with conservative expectations, never daring to challenge myself because I figured that it would be better to be surprised than disappointed. I don’t do that anymore, because I’ve since realized that playing it safe sets limitations that hinder my ability to become a better and stronger runner. Now I turn up to races with a clear goal in mind, knowing that my goal will push me to drive a little harder than I otherwise would.

Last weekend for example, I participated in a small 10k race on Kadena AirBase. I set my sights high – first place female – since the number of runners was likely going to be fewer than fifty or sixty. At a larger, off-base event with local nationals also competing, I’d probably shoot for an age-group versus gender win, but in this instance I told myself that I would aim for first place female.

When I arrived at the event however, I recognized a girl who I had competed against last year at the Kadena Beat the Heat Half Marathon. I took second place to her, and by quite a distance; she beat me by at least 7 or 8 minutes. I knew as soon as I saw her that my goal of achieving first place female was no longer realistic. No problem; I readjusted and settled on at least top three.

The 10k turned out to be a tough race; one that winded me a couple of times with the wind, rain, and hills, but I accomplished my goal nevertheless. I earned the medal for second place female, and even won third place overall. Racing with a specific goal in mind enabled me to mentally cross the pain threshold that my body alone would have resisted.

Even if you’re not a competitive runner, you can still set specific race goals that will push you outside your comfort zone and help you to achieve faster times. But you have to set realistic goals; goals that you truly believe you’re capable of achieving if you take the time to follow a consistent and progressive training plan. And if sharing your race goals publicly will motivate you even more, then do that also.

Just don’t do what I used to do, and turn up to the starting line with “safe” expectations; you might save yourself some disappointment but goal-setting is much more fun and definitely more rewarding when you accomplish what you set out to do.


Chocolatey-Vegan “Hammer Protein” Brownies

Jannine Myers

Who doesn’t love brownies? I’d say most of us love brownies, and there’s nothing wrong with that unless you’re someone who has a hard time stopping at just one. If that’s you, try making a batch of these not-so-guilty brownies and see if they measure up to your taste standards. I made them for myself and my daughter, and admittedly, they were not sweet enough for my daughter – but, she’s a teenager who loves real cookies and brownies! As for me, they hit the sweet tooth right on the spot, and the texture was perfectly moist.



  • 5 Chiquita Mini Bananas (the really small ones that fit in the palm of your hand)



Preheat oven to 350 degrees F. Grease a square baking pan with a little oil from the peanut butter jar. Add all the ingredients to a blender, and pulse to a nice smooth doughy consistency. Transfer the dough mixture to the baking pan, and evenly press it out. Bake for approximately 20 minutes. Let it cool, then cut into 16 squares.


Note: compare the nutritional information between

these brownies, and a Betty Crocker brownie:

89 calories                                  164 calories

4.19g fat                                      6.62g fat

43.27mg sodium                         105.38mg sodium

4.36g carbohydrates                   25.11g carbohydrates

2.45g additional sugar                 16.37g additional sugar

4g protein                                    1.72g protein





WOOT Member, Corinne Williams, Gets Results With Heart Rate Training

Jannine Myers

This is really just a brag post – with some useful training info “on the side” – to recognize and honor a great friend and fellow WOOT member who has wowed us with some amazing accomplishments over the past year. Although an already-accomplished road runner, Corinne Williams only discovered trail running a couple of years ago when she joined WOOT, and since then she has done some simply amazing things:

  • Tarawera Ultramarathon, NZ 100k – Feb 2014
  • Kunigami 19k Trail Race – 13 Dec 2014 – 1st place female 2:13:58
  • Shinetsu 5-Mountains 110k Trail Race – Sep 22, 2015 – 1st place female 14:02:40
  • Kunigami 19k Trail Race – 12 Dec, 2015 – 1st place female 2:08:38 (5 mins faster than last year’s time!)
  • Vibram Hong Kong 100k Trail Race – Jan 23, 2016 – 4th place female 13:19:34
  • Okinawa Marathon – 21 Feb, 2016 – 2nd place female 3:15:56 (a new marathon PR!)

Corinne’s first major trail race was the Tarawera 100k in February 2014; we were incredibly proud of her for finishing that race (along with another of our amazing WOOT members, Alicia Bolan). But her accomplishments since then have continued to excel, with each progressive race showing faster and stronger performances. Corinne and I talked a little about her progress during a recent track workout together, and I’d like to share some of our discussion as it will reveal much about Corinne’s character and also explain how she is a greater trail runner today than she was two years ago.

When Corinne started training for her first trail race, she worked hard to complete all of her training miles, and she did. Yet as solid as her training base was, she knew her Tarawera race performance could have been better. With that in mind, she subscribed to a different training strategy for her next major race – one that required not only a high volume of running but one that also forced her to slow down.

For the next seven months, leading up to the Shinetsu Five-Mountains 110k trail race, Corinne logged a massive amount of miles, but this time she deliberately slowed her pace and maintained a lower heart rate on all of her runs. She wanted to test the theory that slower running over a long period of time results in a fully-developed aerobic system. Few athletes, according to the Sock Doc (Chiropractic Physician Stephen Gangemi), spend enough time building their maximum aerobic potential because they are too quick to add anaerobic workouts (speed and interval-type workouts).

It takes months, says Gangemi, to fully develop the aerobic system, and most athletes simply don’t have the patience for it or the psychological stamina. It takes a strong-minded athlete to willingly train at lower intensity and exertion, over a period of several months, and not give in to the temptation of working harder. But that’s exactly the kind of athlete Corinne is, and it’s why she continues to wow us with such amazing race results.

Kudos to you Corinne, for showing the rest of us that it’s not only hard work that pays off, but also patience and the self-restraint to hold back in training when everyone else is charging ahead.

[Note: now that Corinne has worked long and hard to develop her aerobic system, she’s enjoying the re-introduction of anaerobic workouts to her training routine; I see more great race results ahead!]


To work out your aerobic training zone, follow this formula – developed by Dr. Phil Maffetone:

1) Subtract your age from 180
2) Modify this number by choosing below:
a. If you have or are recovering from a major illness or if you are on medication, subtract an additional 10
b. If you have not exercised before or have been exercising but have been injured, sick, going “down hill” or have asthma or allergies, subtract an additional 5
c. If you have been exercising for more than two years and making progress without any problems, add 5
d. If you have been exercising for up to two years without any significant problems, then keep the result of 180 – your age

Next – Put the number to work:

Now that you have your Maximum Aerobic Heart Rate number, it is important that you exercise accordingly.

  • Warm-Up for 10-15 minutes at a heart rate of 10-20 beats below your Max aerobic HR.
  • Exercise at an intensity 0-10 beats below your max aerobic heart rate, but not over.
  • Cool-Down for 10-15 minutes at a HR similar to the warm-up, but now with decreasing intensity.
  • If you plan to exercise only 20-30 minutes, your workout will be a warm-up & cool-down.

[For more information on Dr. Maffetone’s formula, and how you can reach your full aerobic potential, click here].