FIFTY SHADES OF BROWN

TOP- JOE FRESH
BLAZER- FOREVER 21
PANTS- ZARAS
BOOTS- ARDENES
 

Todays Workout

Today I'm working out my upper body (back and chest) and cardio. Here's the breakdown:

Back: 3 sets, 12 reps of each exercise.

• One arm bent over rows
• Pull ups
• Seated rows
• Lat pulldowns

Chest: 3 sets, 12 reps of each exercise.

• Laying chest press
• Mid cable cross over (click link for exercise- http://www.bodybuilding.com/fun/build-your-best-chest-5-must-do-pec-exercises.html )
• Dumbbell flyes
• Butterflies (using the machine check out link-http://www.bodybuilding.com/exercises/detail/view/name/butterfly ) 

Cardio: 30 minutes interval training on Stairmaster

Holidays

Hey Everyone!

Hope you all had an amazing Christmas! I spent a lot of time with Family which was so nice and I ate a lot of food...like tons! Here in Ontario we had an ice storm so for a couple days I was out of power but we got it back before Christmas! Any who its time to get back on track! Below are some pictures from the holidays :)

F.S.F Blogger xo

me and my brother inlaw

me and my sisters

sister and brother dinner

My parents spoil me!

 

My dad the strongest person I know! and my Dog the funniest animal I know...sitting by the fire trying to keep warm

Brown Boots

Before and After

Cardio and Shoulders

Hey Everyone,

So I have an injured back and my plan was to take the week off from the gym...but because I am a fitness addict the feeling of withdrawal was too much! To make a long story short I'm heading to the gym to do some cardio and shoulders..

Workout:

30 minutes interval on Stairmaster

Shoulders: Do 12 reps and 3 sets of each exercise

• deltoid raises
• over head press
• Arnold dumbbell press
• barbell rear deltoid raises
• front deltoid raises

F.S.F Blogger xo

ABS CIRCUIT

30 crunches
20 bicycle crunches
30 toe touches
20 reverse crunches
15 side plank hip lifts (R)
30 crunches
15 side plank hip lift (L)
40 Russian twists
30 bicycle crunches 
15 oblique v-ups (R)
20 reverse crunch
15 oblique v-ups (L)
10 leg lifts

Happy Monday

Hey Everyone,

I hope everyone had and amazing weekend! We had crazy weather here in Toronto! So much snow! Anywho I spent my weekend renovating my mini apartment. I painted like a mad women and reupholstered furniture. I have seriously found a new passion! Interior decorating! Below is sneak peak of what I did :)

Have a great day!
F.S.F Blogger xo

Curly Top

Laid Back Friday

Arms

Todays Workout:

3x12 bicep curls
3x12 triceps dips
3x12 hammer curls
3x12 triceps extensions
3x20 push ups
3x12 chest press
3x12 barbell rows

Microwave Omelette

Hey Everyone!

Sorry I've been MIA for the last week but I have been crazy busy with work! Any who since I haven't really had the time to cook I've been obsessed with this microwavable omelets! Super easy! The one in the picture above has 1 egg 3 egg whites, tomatoes, mushrooms, turkey bacon, spinach, garlic powder and pepper. All you do if mix all ingredients throw in a microwavable bowl and cook until egg whites are fully cooked (about 2-3 minutes)

F.S.F Blogger xo

WORKOUT

WORKOUT:

200 HIGH KNEE SKIPPING

30 SEC ONE LEG BURPEE L

1 MIN CHEST PRESS WITH LEG LIFTS (STABILITY BALL BETWEEN LEGS)

30 SEC ONE LEG BURPEE R

200 HIGH KNEE SKIPPING

1 MIN SQUAT JUMPS

1 MIN MOUNTAIN CLIMBERS

REPEAT THIS WORKOUT ROUTINE 3 TIMES WITH 30 SECOND REST IN BETWEEN EACH ROUTINE :)

FASHION FRIDAY

NECKLACE- FOREVER 21
BLAZER- FOREVER 21
PANTS- ZARAS
TOP- H&M
WATCH- GARAGE

BOOTS-LE CHATEAU
BELT- FOREVER 21
CARDIGAN- FOREVER 21

Healthy Chipotle Chicken Sweet Potato Skins

 

 

Prep Time: 15 minutes

Cook Time: 1 hour, 20 minutes

Total Time: 1 hour, 20 minutes

Serving Size: 6 as a side

Ingredients

• 3 medium sweet potatoes
• 3/4 pound (about 2 small) boneless skinless chicken breast
• 1 tbsp. olive oil
• 2 tablespoon fresh lime juice
• 2 cloves garlic, minced or grated
• 3 whole chipotle pepper, minced
• 1 teaspoon dried oregano
• 1 teaspoon cumin
• 2 teaspoons chili powder
• salt and pepper
• 2 (half a 10oz bag) cups spinach
• chopped cilantro, for garnish
• Greek yogurt, for serving
• Light Feta cheese

Instructions

1. Preheat your oven to 350 degrees. Wash your sweet potatoes and prick all over with a fork. Place in the oven and bake for 50-60 minutes or until fork tender. Place your chicken in a baking dish and rub with a tablespoon of olive oil, salt and pepper. Place in the oven with the potatoes and bake for 25 minutes. Allow to cool and shred the chicken with a fork or your hands. When the sweet potatoes are done cut in half and allow to cool for 5-10 minutes.
2. In a medium size bowl combine the olive oil, lime juice, garlic, chipotle peppers, oregano, cumin, chili powder, salt and pepper. Set aside.
3. Heat a small skillet over medium heat and wilt the spinach (this can also be done in the microwave). Toss the spinach and shredded chicken together, set aside and keep warm.
4. Turn the oven up to 400 degrees. Scrape the sweet potato out of the peel, leaving a medium size layer of flesh inside with the peel so that it can stand up on its own (I reserved the remaining flesh, for another use) and place in a baking dish. Brush the skins with a little of the chipotle mix and bake for 5-10 minutes until nice and crisp. While the skins bake mix the spinach, chicken and chipotle sauce together. Remove skins from the oven and stuff with the chicken mixture, top with a sprinkle of feta cheese and bake for 5-10 minutes or until the cheese has melted and the skins are hot and crisp. Serve with fresh chopped cilantro and Greek yogurt if desired.

 

Schema/Recipe SEO Data Markup by ZipList Recipe Plugin

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ref;http://www.halfbakedharvest.com/healthy-chipotle-chicken-sweet-potato-skins/

WHAT TO DO WITH RIPE BANANA'S??

Hey everyone!

What do you do with banana's that are just too ripe to eat? Well throwing them out would be a waste so here are some recipes that you can make with your ripe banana's

F.S.F BLOGGER XO

1. BANANA BREAD 

Ingredients

• 2 medium-sized ripe bananas
• 1/2 cup rolled oats
• 3 whole eggs plus 2 egg whites
• 1/2 cup milk
• 1 tsp baking powder
• 2 scoops of vanilla protein powder
• Nuts of your choice (optional)

Directions

1. Preheat oven to 325 degrees F.

2. Mash the bananas up really well, and whisk in the eggs and milk.

3. Blend the rest of the dry ingredients into the mix until it takes on a batter-like consistency.

4. Spray a loaf pan and pour in the batter.

5. Bake the banana bread for about 35-40 minutes, or until a fork comes out clean when you stab it. One loaf makes about nine 1/4-inch slices.

2. PANCAKES

Ingredients

• 1 whole egg plus 2 egg whites
• 1 small ripe banana

Directions

1. Mash the banana and crack the eggs in it, stirring until the mixture becomes somewhat homogenized.

2. Heat a greased griddle or frying pan on medium heat and pour about a 2.5-inch wide puddle of batter.

3. Delicately flip the pancake after about 25 seconds or when it browns. The recipe makes 3-4 small pancakes.

3. COOKIES

Ingredients

• 2 medium-sized ripe banana
• 1 1/2 cup rolled oats
• 2 scoops protein powder
• Handful of raisins or walnuts (optional)

Directions

1. Preheat the oven to 350 degrees F.

2. Mash the banana in a large bowl and mix in rolled outs and protein powder, stirring in more oats if needed until the mixture is less runny.

3. Take a small goop and mold into a shape you desire; lay atop a cookie sheet.

4. Bake for about 15-18 minutes depending on your desire of doneness. Just be sure to keep an eye on them. The recipe makes about 6-10 cookies depending on how big you made them.

4. CHOCOLATE BANANA SOUFFLE

Ingredients

• 1/2 medium ripe banana
• 2 tbsp raw cacao powder
• 2 tablespoons almond milk
• 1/2 scoop chocolate whey protein powder
• 1 whole egg plus 1 egg white
• 1/4 baking soda

Directions

1. Blend everything in a bowl until it looks folded in together. (It’s not supposed to look appetizing initially.)

2. Grease a deep coffee mug and transfer the mix into the cup.

3. Set the microwave power level to about 60-70% of max and cook cup for about 3 minutes. You'll see the souffle really start to puff up near the end.

4. Let it cool and enjoy! If you wish, you may top peanut butter on that bad boy. Each cup equals 1 serving.

 

5. FREEZE THEM AND USE THEM IN A SMOOTHIE!

 

ref;http://www.bodybuilding.com/fun/go-bananas-5-healthy-ways-to-use-overripe-bananas.html

 

Back Day Workout

Warm Up:

20 push ups

10 pull ups

 

Workout:

Lat pull downs: 3 sets 12-15 reps

Seated row: 3 sets 12-15 reps

Bents over rows: 3 sets 12-15 reps

One arm dumbbell rows: 3 sets 12-15 reps (each arm)

 

Cardio

30 Min Interval training on StairMaster

New Boots

Love these new boots from Le Chateau!

Berry Smoothie

Recipe:

 

1/2 cup mixed berries (raspberries, strawberries, blueberries)

1/2 Banana

1 tsp. All natural peanut butter

1 Scoop vanilla protein

1/2 cup unsweetened almond milk

couple ice cubes (optional)

Todays food journal

 Meal 1

Smoothie:

·         ½ banana

·         ½ cup of unsweetened almond milk

·         1 tsp all natural peanut butter

·         1 scoop of protein

·         Dash of cinnamon

Meal 2

1 apple  with small handful of almonds

Meal 3

Salad:

·         4oz (size of palm) Chicken breast or 1 canned tuna (in water)

·         ½ cup spinach

·         ½ cup mixed raw veggies (tomato, cucumber, carrots, bell peppers)

·         ¼ avocado

·         Dash of garlic

·         Balsamic vinegar or lemon as dressing

Meal 4

Rice cake with 1 tbsp hummus and 1 hardboiled egg

Meal 5

·         1 cup mixed baked veggies

·         4 oz of your choice of protein from the following:

o   Chicken breast

o   Salmon fillet

o   Tuna

o   Tilapia

Meal 6 (only if hungry)

1 scoop of protein

Thank you Thank you Thank you!

Good Morning!

I just want to thank everyone for checking out my blog! I reached 25,000 views this morning! I cant thank you all enough!

F.S.F Blogger xo

Circuit training..

Craving something sweet? Try These!

If your craving something sweet try these! They are Frozen Banana Peanut Butter Chocolate covered bites! But remember although these are a healthier option these are still a  "TREAT" so 1-2 is a serving!

1. Slice bananas

2. Spread peanut butter on half of the slices

3. Top remaining slices and put in freezer for 1 hour

4. Remove from freezer and dip in unsweetened dark chocolate (melted in microwave)

5. Put back in freezer for at least 3 hours. Then Enjoy!

Sweet Potato Chips

Ingredients:

• 1 medium sweet potato, scrubbed
• 2 tbsp. olive oil
• 1/4 tsp salt
• freshly ground pepper
• 1 tsp thyme

Directions:

1. Heat the oven to 375F. Place a rack in the middle.

2. Slice the sweet potatos into very thin slices (I used a mandolin sliver)

3. Brush 2 baking sheets with half of the olive oil. Place sliced potatos on sheet in single layers and brush tops with remaining oil. sprinkle with thyme, salt and freshly ground pepper.

4. Bake until side start to curl up and the centres are golden brown (about 20 minutes)

5. Once baked remove from oven and let them sit to cool and repeat with second sheet.

6. ENJOY!

Killer Leg Workout

Front squat: 4 sets of 15 reps

Box jump: 4 sets of 25 reps

Reverse lunge (weighted): 4 sets of 15-18 reps per leg

Plyometric lunge: 4 sets of 50 jumps

Step-up (with dumbbells): 4 sets of 15-18 reps per leg

Squat jump: 4 sets of 20-30 jumps

Squats: 5 sets of 8-10 reps

Deadlifts: 5 sets of 8-10 reps

Walking Lunges: 4 sets of 20-30 steps

Leg Press: 4 sets of 8-10 reps

Leg Extension: 4 sets of 8-12 reps

Leg Curl: 4 sets of 8-12 reps

BLACK AND GREY FALL LOOK

Dress- Target
Boots- Le Chateau
Necklace- Sirens

Stuffed portobello mushroom pizza recipe

Stuffed portobello mushroom pizza recipe

Serves 6

Ingredients:

• 6 portobello mushroom caps, washed and dried with stems removed
• 1/2 cup tomato sauce (you can use your favorite jarred pasta sauce)
• 1 tablespoon fresh garlic, minced
• 1/4 cup sliced black olives
• 1/4 cup sliced mini sweet peppers
• 1/4 cup minced red onion
• Cherry tomatoes, sliced (use what you feel is a desirable amount for each pizza)
• Fresh mozzarella cheese, sliced (package sizes vary from 5-8 ounces, just use what you feel is necessary for each pizza)
• Fresh basil for garnish (optional)
• 1 tablespoon of Italian seasonings, divided

Directions:

1. Preheat the oven to 375 degrees F and line a baking sheet with parchment paper. Place the mushroom, cap side up, on a baking sheet and bake for 5 minutes.
2. Remove the mushrooms from the oven and spoon the tomato sauce into the center of each mushroom cap. Top with cheese, sliced tomatoes, olives, sliced peppers, minced red onion and garlic. Bake for an additional 20 minutes, or until cheese is melted and golden.
3. Garnish each pizza with fresh basil and Italian seasonings and serve immediately.

Tight bum workout followed by a healthy breakfast!

What is a better way to start the day then with an intense bum workout followed by a healthy breakfast!

Todays workout:
30min interval on Stairmaster
3 sets 15 reps- squats
3 sets 15 reps- one leg lunges (Back leg on a bench)
3 sets 15 reps- one legged cable kick backs
5 sets 15 reps- jump squats

Todays Breakfast:
Yogurt Parfait- 1 cup of mixed berries, 1/2 cup yogurt, small handful of walnuts, 1 scoop of protein, 1 scoop of oats (using the protein scoop)

Happy Monday!

Hey,

I hope everyone had a better weekend than I did! lol...oh well what can you do.. Anywho I will be posting workouts, meal ideas and fashion outfits all week! Stay tuned!

F.S.F Blogger xo

Quick and Easy Breakfast

1 egg microwaved

2 strips lean low sodium turkey bacon

1/4 Avocado sliced

2 slices of tomato

1 piece of low carb gluten free bread

1 cup of coffee with almond milk and sweetener

Back Workout

Lat pulldowns -> 12 reps 3 Sets

Dumbbell Rows-> 12 reps 3 sets

Pull ups-> 10-12 reps 3 sets

Elevated cable rows-> 12 reps 3 sets

Back extensions with 10lbs weight-> 15-20 reps 3 sets

300 Rep Abs Workout

Happy Friday Everyone!

Try this 300 Rep Abs Workout! I did this today and it hurts to laugh...Which I guess is a good thing lol :)

30 crunches
20 bicycle crunches
30 toe touches
20 reverse crunches
15 side plank hip lifts (R)
30 crunches
15 side plank hip lift (L)
40 Russian twists
30 bicycle crunches 
15 oblique v-ups (R)
20 reverse crunch
15 oblique v-ups (L)
10 leg lifts

Make sure you stretch your abs after!

Personal Training and Customized Meal Plan

Hey,

So apparently some of you are not aware that I am a personal trainer! That's bad marketing on my part and I apologize! So yes I am a personal trainer and I also do customized meal plans! If you are looking to get healthy, lose weight, build muscle or just eat better let me know and I would love to help! You can contact me through email at fitstrongsexyblog@gmail.com or by phone at 416-389-0072.

F.S.F Blogger

All the foods included in my Diet...

Hey!

I get asked a lot about the foods I eat so I've made a list of all the foods included in my diet right now :)

Fruits:
-apples, pears, bananas, blueberries, raspberries, blackberries, tomato's (yes these are a fruit), pineapple, cantaloupe, watermelon.

Veggies:
cucumber, peppers, avocado, eggplant, celery, sweet potato, zucchini, spinach, broccoli, cauliflower, mushrooms, kale, lettuce, green bean's, carrots, asparagus, brussels sprouts, rapini (there are many more I think pretty much all veggies are good for you)

Protein:
salmon, tuna, tilapia, chicken, turkey, protein powder, egg whites, whole eggs

Grains:
Rice cakes, oats, Ezekiel bread, quinoa, brown rice

Misc:
Peanut butter, hummus, low fat cheese, Quest bars, Progressive Vegegreens, cinnamon, garlic, parsley, turmeric, Greek yogurt (Preferably the brand "Source" it's flavoured and has the lowest amount of sugar), unsweetened almond milk, coffee, tea, water, walnuts. almonds, cashews, Brazilian nuts, 1 square dark chocolate each day!

There may be a few things missing but for the most part its all here :)
F.S.F Blogger xo

Morning Avocado Smoothie

Ingredients

• ½ small avocado
• ½ cup Greek yogurt
• ½ banana
• 1 cup unsweetened coconut milk
• 1 cup baby spinach leaves
• ½ – ¾ cup crushed ice, optional

Directions

1. Combine all ingredients except ice in blender.  Blend until smooth.  If desired, add crushed ice and blend until desired smoothness.  

Short on time? 10 minutes, 10 exercises...

Here's the breakdown;
-1 minute of high knee run
-1 minute single leg deadlifts L
-1 minute single leg deadlift R
-1 minute mountain climbers
-1 minute military wall sit
-1 minute chest press with leg lifts
-1 minute tricep dips with hands on bench and feet on stability ball
-1 minute single leg burpee L
-1 minute single leg burpee R
-1 minute military plank

It's a tough one but I know you can do it! Have an awesome day!
F.S.F BLOGGER XO

Weekend Randoms