A little Personal video of my Gymnastics Days!

Hey Everyone!

Here is a personal video of me back in the good old gymnastic day! :) ENJOY!


https://www.facebook.com/photo.php?v=1003996193860&l=297866585469269883

And it begins...

Good morning girlies and genties!

So I was up late last night working on my business cards for my new project :) It took awhile but I think it is complete!!! So here it is :) Let me know if any of you marketing experts have any advice or opinion on them... I would love to hear!!!

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

Starting up My Business...

 

Happy Friday!

 

WOOHOO it's finally the long weekend! I hope everyone has fun and exciting plans! My plans for the weekend will consist of working on my new project!! I've been thinking about it for awhile and I have decided to start up my own business. It's going to be all about getting women to feel good and confident. I want to help with everything from nutrition to diet to fashion! I'm hoping to call it "Fit.Strong.Sexy". I will keep you all updated on this new project :)

 

Have an amazing weekend!

 

F.S.F Blogger xo

 

  

Yesterday's food diary..

 

Breakfast: Breakfast Egg & Turkey Sandwich

·         1 Egg

·         1 slice of light Swiss Cheese

·         2 slices of Low fat/Sodium Turkey Bacon (You can also use Chicken Bacon if you prefer)

·         A slice of Tomato

·         1 Whole Wheat English Muffin (Make sure its 100% Whole Wheat)

·         3 small slices of Avocado

·         Pepper

·         Garlic Powder

·         Mustard (optional)

Cooking: Crack egg in a small round bowl; sprinkle garlic powder and pepper and mix. Place in microwave for 35 seconds. Once egg is done take the two slices of turkey/chicken bacon, place on a plate and cover. Cook in microwave for 2 minutes. Place English Muffin in toaster. Once everything is cooked place Cheese on 1 half of the English Muffin, then break 1 slice of Bacon and place on top of cheese, then a slice of tomato, then your egg, then your avocado, then your other slice of bacon split in half, then your mustard and lastly the other half of the English muffin! Bon appetite!

Snack: 1 Chocolate Chip Rice Cake with 1 Tbsp. of All-Natural Peanut Butter

​Lunch: Raw Veggie Salad with a Protein – Yes Again! I’m a habit of natureJ

• 1 cup of your favorite lettuce
• 1 can of Tuna in Water or 1 Grilled Chicken Breast Sliced
• 1/4 of an avocado cut into pieces​
• 1/2 cup of red bell pepper
• ​​​4 slices of canned sliced beets
• 1/2 cup of cucumber sliced into pieces.      
• 1 tbsp. of Light Feta
• 1 tsp. Ground Garlic  
• 3 tbsp. of Balsamic Vinegar

Mix all ingredients and enjoy!

Snack: 1 Apple and 12 cashews J

Dinner: Baked Chicken with Mushroom and Sweet Potato

I made this for dinner so good! Copy link below J

http://recipes.womenshealthmag.com/Recipe/baked-chicken-with-mushrooms-and-sweet-potato.aspx

What I'm eating today :)

 

Yesterday's Leg/Cardio Workout: My legs and butt are sore today! What a great feeling..lol :)
Cardio- 30 minutes interval training on Stairmaster (level 15)
Squats- 3 sets of 20 (60lbs)
Single leg lunch left and right- 3 sets of 12-15 (40lbs)
Abductors- 3 sets of 20 (60lbs)
Adductors- 3 sets of 20 (120lbs)
Hamstring curls- 3 sets of 15 (50lbs)

Raw Salted Chocolate Pecan Pie Brownies

It's my boyfriends birthday this weekend and I want to make him something he loves but that is healthy... So I found this recipe and it looks AMAZING! I'm not the greatest in the kitchen which is probably why I just eat everything raw and never have to use the oven or stove! lol

Brownie Layer Ingredients:

• 1 Cup Slivered Almonds
• 1 Cup Walnuts
• 1 Cup Pre-Soaked Dates (Overnight)
• 1/4 Tsp Sea Salt
• 1 Tsp Vanilla Extract
• 1/4 Cup Natural Cocoa Powder

Pecan Pie Layer Ingredients:

• 1 Cup Pre-Soaked Dates (Overnight)
• 1 Cup Natural Pecans
• 1 Large Banana
• 2 Tbsp Agave Nectar
• 1 Tsp Cinnamon
• 1/8 Tsp Nutmeg

Salted Chocolate Layer Ingredients:

• 4 Ripe Avocados
• 1/4 Tsp Sea Salt
• 2 Tsp Vanilla Extract
• 1/4 Cup Agave Nectar
• 2 Tbsp Coconut Oil
• 1/2 Cup Natural Cocoa Powder
• Pecans (for Topping)

Directions:

1. Place brownie layer ingredients into your food processor and pulse until a crumbly-mixed consistency.
2. Spray an 8×8 baking dish with a healthy non-stick oil.
3. Press brownie layer down evenly into the bottom of the dish.
4. In a clean processor bowl blend all pecan pie ingredients until completely smooth.
5. Layer on top of the brownie bottom.
6. Place all chocolate topping ingredients into your food processor and blend until completely smooth.
7. Dollop and gently spread chocolate topping over the pecan pie layer.
8. Cover with saran wrap and place in the freezer for 3-4 hours (overnight is fine).
9. Remove from freezer and cut into squares.
10. Top squares with pecans and caramel sauce if you wish (
11. Serve on a plate with a fork and enjoy!
12. Tip – Store these brownies in the freezer.

 

 

ref;http://www.damyhealth.com/2012/11/raw-salted-chocolate-pecan-pie-brownies/

Screw the Glass Slipper this Girl Wears Running Shoes!

Good Morning!

I love getting new workout clothes and then being able to wear them to the gym! I'm both a Fashion and Fitness FREAK so i like to incorporate fashion into being fit :) Here are some workout clothes I found on the web and love!

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

Chicken, Spinach and Cheese Muffins Recipe

Ingredients (16 muffins):
- 200 g fresh spinach (washed)
- 200 g feta light
- 200 g cottage cheese
- 800 g chicken breast/filet (raw)
- 2 eggs
- 2 egg whites
- fresh black pepper and salt

Directions:
- Put all ingredients together in a food processor and blend/mix everything together, season with a lot of fresh black pepper and a bit salt
- Divide the mixture over 16 cupcakes (I used silicone cupcakes)
- Bake for 30min at 180°C in a pre-heated oven
- After demoulding I put them back in the oven at 200°C for 10 minutes

Nutritional facts (1 muffin):
Energy: 96 cal
Protein 17 g
Carbohydrates 0.6 g (sugar 0.4 g)
Fat: 2.7 g (saturated 0.6 g)
Fiber: 0.3 g

ref;http://thefitnessrecipes.com/?p=888

It's a baggy pant kind of day :)

Pants-Costa Blanca, Tank- Sirens, Necklas-Forever 21

MY GOAL!

Hello Everyone!

 

Okay so I wanted to start a challenge for myself! The photo on the left is me and the photo on the right is my motivation! I want washboard abs like seriously!! My goal in the next 4 weeks is to become more lean and ripped :) I will be posting my pics, my meals and workouts along the way!

BTW- Sorry for the bad quality picture. I have really bad lighting in my room and I suck at editing photos..lol

 

Have a great day!

F.S.F Blogger

 

 

Free Personal Training!!!!! Seriously? YUP!

Hey!

I have had a lot of emails asking if I do personal training. Well I'm SO EXCITED to announce that I am now :)  If you or you know of anyone who is looking for a trainer I would appreciate if you passed on my info :) I can be contact at fitstrongsexyblog@gmail.com. If you have any questions or want more info please feel free to contact me anytime!! I am so excited to get started!

 http://toronto.kijiji.ca/c-ViewAd?AdId=496414135&Guid=13f62688-a070-a20b-26c0-a3a7fffd88cd&MessageId=MSG.VIEW_AD.EDIT_AD_SUCCESSFULMXmessageUrlMZhttp%3A%2F%2Ftoronto.kijiji.ca%2Fc-AdDetails%3FAdId%3D496414135%26Guid%3D13f62688-a070-a20b-26c0-a3a7fffd88cd&mpname=Activity-EditAd&mpuid=1700276%3B83%3B496414135%3B84505342%3B%3B

Thanks,
F.S.F Blogger xo

Morning Humor :)

Good Morning!

 

I saw this and it made me laugh.... so I thought I would post it hoping to make everyone else laugh!

 

Have a GREAT day!

F.S.S Blogger xo

Healthy Food :)

This was my cheat meal for the week :)
Subway Grilled chicken breast on Honey Oat with mixed raw veggies, avocado, and mustard YUMMY!

Sunday Lunch- Jugo Juice Smoothie with Strawberry, Avocado, Cucumber, Mango, Hemp Seed, and Coconut Water

Mixed veggie salad with chickpeas and balsamic vinegar :)

$80 Outfits....

Good Monday Morning!

I hope everyone had an amazing weekend! Okay so as a female who loves fashion I know sometimes you get into what i call the "binge shopper mood". It's kinda like when you deprive yourself from a food that you love and then you decide to have it and you go crazy and eat a massive amount lol...Not going to lie I've done that (shameful face!). Well my solution to this binge shopper mood was to allow myself a certain amount to spend instead of depriving myself completely :) I usually allow myself Roughly $80.00. I find it fun and exciting because I try to buy a full outfit with just $80.00. You think its not possible? Well it is ladies you just have to look! Here are two outfits under $80.00.

FIRST OUTFIT

Peplum Top- Sirens $21.50 Leggings- Old Navy 14.49 Shoes- Aldo $41.20

TOTAL Including taxes= $77.19

The Bracelet I already had got it from Forever 21 for $7.50



 

SECOND OUTFIT

Tank Top- Forever 21 $6.50 Skirt- Dynamite $44.23 Shoes-Ardene's $25.27

TOTAL Including tax= $76.00

Again I already had the bracelets I got them from Forever 21 for 10.50

 

Have a Great day!

 

F.S.S Blogger xo

Eating Out Healthy..

HAPPY FRIDAY!!!!

I received an email asking me if and how I manage to eat healthy when going out. I thought this was the perfect day to post this considering its the weekend in which most people go out to eat. As many of you may already know when eating out it is hard to eat healthy because in reality you don't know whats going into your food. One thing i try doing before going out to eat is checking the menu and seeing if they have nutrition info posted on there website.  I went to Cora's a couple weeks ago so before going I went to there website but they didn't have nutrition info...Whats up with that???? More and more restaurants are posting nutrition info on there websites but there are still some that don't. In this case you have to judge for yourself and use your nutrition knowledge to decide what you think is a healthy option. Here are some tips for those restaurants that don't provide nutrition info:

-Look for things that are grilled, boiled, broiled or steamed. Stay away from fried!!
-Ask to swap your side for a healthier option like a garden salad, fruit, mixed veggies.
-Think portion size always go for the smaller portion.
-Take half to go (this is the hardest for me so i usually back half up before i start eating rather than after)
-Ask to hold all the sauces and just season with pepper and a little salt. Stay away from anything with the work CREAM!!

I've noticed that some restaurants even have a healthy options menu where they list healthier options. Just be careful because sometime even these "healthy options" aren't all that healthy. Below i listed a couple restaurants that are my favourite for eating out. Also i listed what i would order :)

Denny's (My Favourite for Breakfast!)- Fit Fare Omelet: I ask for no cheese and i take the fruit to go for a snack later!

Pickle Barrel (favourite for Lunch)- Chicken Hummus Wrap: I ask with no cheese and i switch the side for garden salad.

Boston Pizza (Favourite for Dinner)- Lemon Baked Salmon with mixed Grilled Veggies and Garden salad: I ask for no dressing and I use lemon instead.

Subway (Favourite on the go)- Grilled Chicken Breast on Honey Oat Bread: I load it with veggies, NO cheese, for sauce I have mustard and hot sauce.

Sushi- I usually order 3 pieces of Salmon Sashimi, 1 California roll (6 pieces) and miso soup: stick with rolls that are veggies


Have a Great weekend everyone!

F.S.S Blogger xo

A Mix of Randoms :)

Morning Oatmeal with mixed berries walnuts an a dash of cinnamon :)

Snack time! rice cake with lean turkey breast, avocado, 1 egg



Heading out for coffee with girlfriends :)

Pants- Suzy Shier, Top-Katie, Shoes- Ardenes, Necklas- Dynamite, Purse-Aldo 

This post is for all you girls and women...you are BEAUTIFUL!

Good Morning!

Last night I received a very sad and touching email from a 17 year old girl that inspired me to write and post this blog. I'm not going to mention her name for privacy reasons but lets call her beauty! Beauty emailed me to ask if i could help her lose weight and become more "beautiful". She said shes been bullied for being overweight since she could remember...through the entire email she criticised herself by saying shes not beautiful, that she will never have a boyfriend and that she is embarrassed of the way she looks...I would like to dedicate and send out this not only to this young girl Beauty but to all you females younger or older! So here it goes...

First YOU ARE BEAUTIFUL and don't let anyone tell you different! Those who bully have insecurities in themselves. I don't know all you beautiful females personally but I know you are all amazing!  Every girl/women is beautiful and unique both inside and out...I want you all to find something you love about yourself and embrace it (don't say there isn't anything because there is!) and take all that negativity and use it to motivate you to make it positive. Set goals and write them down!

Second I see a lot of females that want to lose weight, eat healthier and start exercising for the wrong reasons. For example to impress people or to get more attention...losing weight is not about that its about getting healthy, taking care of your body and feeling good about yourself....there is nothing more attractive than a female who is confident in herself! Am I right or am I right?!

I'm sure that like Beauty there are many females out there that feel the same way so know that you are not alone! I was once very insecure about myself and had no confidence but I learned to accept who I am...I learned how to embrace the things I loved about myself and taking those negative things I thought about myself and using them to motivate me to improve....Nobody is perfect in this world so don't strive for perfect, strive for feeling confident in yourself!

I want Beauty and every female out there to know I'm here to help you! If you have any questions or just need someone to talk to you can email me at  fitstrongsexyblog@gmail.com. I'm also on Instagram @stephaniepacitto.

I hope everyone has an AMAZING day!

F.S.S Blogger xo

Todays Workout...No Excuses :)

Hello Fitness Fanatics!

So today at the gym is back, bicep and triceps day! Not exactly my favourite because its not my strongest, but you have to do what you have to do right? lol...anywho here is the breakdown :)

Cardio- 30 minutes of interval training on any cardio machine.

Back:
Wide grip pull up- 4 sets, 8-10 reps
Close grip pull down- 4 sets, 10-12 reps
Cable row- 4 sets, 12-15 reps

Biceps:
Barbell Curl- 3 sets, 10 reps
Alternate Hammer Curls- 3 sets, 8 reps each arm

Triceps:
Dips- 4 sets, 8-10 reps
Triceps Extensions- 3 sets, 10-12 reps
Triangle Push ups- 3 sets, 12-15 reps


Remember to fuel your body with protein and carbs after your workout!

F.S.S Blogger xo

Healthy Tilapia Recipe...

Happy Wednesday!

It's Wednesday which means were half way through the week then its the weekend :) Here is a recipe that I'm going to be making for dinner..

Ingredients:

3 Tilapia Fillets

1 Tbsp. milled flaxseed (I purchased mine at Costco)

½ Tbsp. garlic powder

½ Tbsp. paprika

½ Tbsp. onion powder

A dash of salt and black pepper

2 tbsp. balsamic vinegar

1 ½ Tbsp. of coconut oil

Directions: In Large bowl mix flaxseed, garlic powder, paprika, onion powder, salt and pepper. Coat tilapia fillets balsamic vinegar and dip in mixture. In non-stick pan heat oil to medium high heat and add fish. Reduce heat to medium and cook 2-3 minutes on both sides.

Serve with: 1 cup of mixed veggies either baked or boiled OR A side raw veggie salad with balsamic vinegar.

ENJOY!

F.S.S Blogger xo 

ref;http://myhealthydish.com/flaxseed-crusted-tilapia/

Today's Black and White...

Pants- Express, Blouse- Katie, Shoes- Spring, Bangles- Forever 21

 

F.S.S Blogger xo

Follw Me On Instagram!

Hey Everyone,

 

You can follow me on Instagram @stephaniepacitto :)

 

F.S.S Blogger xo

Pretty in Pink...

 

http://www.etsy.com/listing/95944943/vintage-neon-pink-pants-high-waisted
 http://www.lulus.com/
http://www.chasingdavies.com/2011/01/bachelor-recap-lots-o-crazy-i-mean.html

It's a Business Workday Kinda Oufit...



Blazer- Forever 21, Tank top- H&M, Skirt- Le Chateau, Shoes- Aldo

Bangles from Forever 21

What's For Lunch...

Hey,

Okay so is it weird that I crave salad? Well i do! I love mixing raw foods that are completely random. It's kinda like a garbage diposal only it's not garbage im putting in, it's all healthy raw foods! The ingredients in this picture is: smoked salmon, spinach, carrots, avocado, red bell pepper, beets, tomato, cucumber, a dash of garlic powder and balsamic vinegar...soooooo yummy!

F.S.S Blogger xo

My Tuesday Workout :)

Happy Tuesday,

Today is cardio and leg/butt day at the gym, which is my favourite workout! I love that feeling when your done the workout and your legs feel like jello...I'm weird I know :) What I love about this workout is it can either be done as a circuit with lighter weight or non circuit with heavier weight. Personally I prefer circuit training because there is very little rest involved, but its good to switch it up!

Warm-up/Cardio- 30 minutes interval training on StairMaster

Legs
Circuit Training- Repeat each exercise for 1 minute with 10 second rest between.
Non Circuit- 3 Sets of 12-15 Reps.

1. jump plyo squats
2. one leg dead lift L
3. one leg dead lift R
4. wide stance squat
5. leg press
6. hamstring curls
7. one leg lung L (put back foot on bench)
8. one leg lung R (put back foot on bench)

F.S.S Blogger xo

Bored or Craving a Sweet Treat? Try This Trick!

Good Morning!

For a lot of people eating seems like a good thing to do when your bored and have nothing to do, even if they are not actually hungry. If your like me and you find yourself doing this then try this trick... Chew on some gum, it's basically calorie free and there are delicious flavors out there! This is also a great solution if you have a sweet tooth it helps with cravings. Here are my favorites :)

F.S.S Blogger