Happy Halloween!

Hey Everyone!

Its Halloween!  I'm a gym bunny incase you didn't notice!

Have a good one everyone!
f.s.f Blogger xo

Stop Bullying!

Hey Everyone!

So I received this email this morning...

I've said this once and i'll say it again.. If you have a problem with the way I look or something about me bothers you, then its simple dont follow my blog! I really dont see the good in trying to put someone down. This person who wrote this email was probably trying to hurt my feelings or put me down, but in realty it just shows how pathetic she really is!

F.S.F Blogger xo

Meal Plan Day 5

 

7am:

· 1/3 cup of oats

· 1 scoop of graham cracker protein powder

· ½ cup of mixed berries

· Small handful of Walnuts

· Dash of cinnamon

10am:

· Chocolate apple pie Quest bar

12pm:

· 1 tomato basal rice cake

· 1 tsp hummus

· ¼ avocado sliced

·  1/2 can of salmon in water

2pm:

· 1 scoop of protein powder

· 1 scoop Progressive Vegegreens powder

· (Mixed the two with unsweetned almond milk)

4pm:

· 1 chocolate caramel rice cake

· 1 tbsp of peanut butter (all-natural)

· ½ banana sliced

7pm:

· 1 cup of avocado and tomato salad with balsamic vinegar, parsley and garlic powder.

· 1 baked chicken breast with seasoning

300 REP ABS WORKOUT

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

Curry Tuna Salad

Ingredients:

• 2 cans low-sodium chunk light or albacore tuna
• 1.5 tbsp  Greek yogurt (Low Fat)
• Diced tomato, onions and bell peppers
• Fresh lemon juice  
• 1/2-1 cup lettuce or spinach
• Seasonings to taste: 1 tbsp curry powder, sea salt (pinch), pepper, garlic powder

1. In a bowl, mix drained tuna, yogurt, seasonings, and onions. Use a fork to mash the tuna and mix the ingredients together.

2. Taste and continue seasoning until it is to your liking. You can also use 1 tsp turmeric to really add extra spice.



Day 4 - Meal plan

7am:

·         Egg white omelette with mushrooms, spinach, peppers and very little light feta

·         2 strips of low sodium low fat turkey bacon

10am:

·         1 tomato basil rice cake

·         1 tbsp. hummus

·         3 slices of avocado sliced

12pm:

·         1 quest bar

2pm:

·         1 protein shake

·         1 banana

4:30pm:

·         1 chocolate caramel rice cake

·         1 tbsp. peanut butter

7pm:

·         4oz Salmon Fillet

·         ½ cup of steamed  broccoli

·         ½ small sweet potato

Day 3 Meal Journal

5am: (this is a small meal because I had an early morning workout at 5:45)

·         1 banana

·         1 scoop whey protein

7am:

·         1 Peanut butter & Jelly Quest bar

9am:  

·         2 hardboiled eggs

·         1 cup of carrots

12pm:

·         Mixed veggie salad

·         1 can of tuna (in water)

·         ¼ avocado

·         Drizzle of balsamic vinegar

3pm:

·         1 chocolate rice cake

·         1 tbsp. of peanut butter

6pm:

·         Egg white veggie omelet from Denny’s!

·         2 strips lean turkey bacon

9pm:

·         1 protein shake

6am Workout

Happy Friday all!

This morning i hit the gym at 6am for a 30 minute Interval Cardio session followed by 15 minute Abs cicuit! Love early moring workouts!

Cardio- Straimaster for 30 minutes

Abs circuit-  

• 1 minute military plank
• 1 minute bicycle crunch
• 1 minute side oblique pike up (Laying on your side with legs straight, lifting both legs and upper body at the same time)
• 1 minute spider push-up
• 10 leg lifts (I did straight legs)
• REPEAT 3 times!

F.S.F Blogger xo

Time to bring out the boots..

Boots- Suzy shier $45.00

Upper-body Workout

 

7 Day Meal Journal- Day 2

7am:

·         ½ cup mixed berries

·         1/3 cup Greek yogurt

·         Small handful of walnuts

·         1/3 cup of oats

·         ½ scoop of protein powder

·         Dash of cinnamon

10am:

·         1 hardboiled egg

·         1 cheddar rice cake

·         1 tsp. of hummus

12pm:

·         1 cup mixed raw veggies (peppers, carrots, tomato, cucumber, beets)

·         ¼ avocado

·         1 can salmon (in Water)

·         Drizzle of balsamic vinegar

·         Dash of garlic powder

3pm:

·         1 scoop of protein

·         1 apple

·         1 tbsp. peanut butter

6pm:

·         Egg white omelet with mixed grilled veggies

·         ½ small sweet potatoes sliced like fries and baked until crispy! (love these)

9pm:

·         1 scoop of protein

 

Beverages:

• 1 coffee with alomond milk and splenda
• Water, water and more water!

 

Mini Veggie Burgers that are Delicious!

Ingredients:
For veggie burgers:1 can (15 ounces) chickpeas, drained
1/2 cup finely chopped shallots
1 cup rolled oats
1/2 cup walnut pieces
1/2 teaspoon cumin
1 tablespoon lemon juice
2 tablespoons flat-leaf parsley
2 tablespoons soy sauce
4 teaspoons extra-virgin olive oil, divided

To serve:
Bibb lettuce leaves
Thinly sliced tomatoes
Avocado, halved and thinly sliced
Dijon mustard
Organic ketchup

Directions: 1. In a food processor, combine chickpeas, shallots, oats, walnuts, cumin, lemon juice, parsley, and soy sauce, and pulse for approximately 1 minute until completely combined. Transfer to a medium bowl. Shape mixture into 6 patties approximately 2 1/2 inches in diameter and 1/2-inch thick.2. In a medium sauté pan over medium heat, add 2 teaspoons olive oil. Sear 3 patties for approximately 2 minutes on each side until golden brown and heated through. Repeat with remaining olive oil and patties.3. To serve, place patties on Bibb lettuce leaves, and top with tomato and avocado slices and a touch of Dijon mustard and organic ketchup.





Recipe adapted from The Bikini Body Diet by Tara Kraft. Copyright Zinczenko/AMI Ventures, 2013. - See more at: http://www.shape.com/weight-loss/food-weight-loss/7-day-super-slimdown-meal-plan#sthash.FjdiyqdU.dpuf

7 Day Meal Journal- Day 1

 

Hey Everyone,

Sorry it has been a couple days just been crazy busy! I'm getting more and more clients which is awesome (not complaining) so I have very little time! For the next seven days I'm going to post my meal journal. I get so many emails asking about what I eat so here it is for the next 7 days!

F.S.F Blogger xo

Meal Plan Day 1

7am:

·         1/3 cup of oats

·         1 scoop of graham cracker protein powder

·         ½ cup of mixed berries

·         Small handful of Walnuts

·         Dash of cinnamon

10am:

·         Chocolate peanut butter quest bar

12pm:

 

·         1 tomato basal rice cake

·         1 tsp hummus

·         ¼ avocado sliced

·         2 slices lean turkey breast

2pm:

·         1 scoop of protein powder

·         1 scoop Progressive Vegegreens powder

·         (Mixed the two with water)

4pm:

·         1 chocolate caramel rice cake

·         1 tbsp of peanut butter (all-natural)

·         ½ banana sliced

7pm:

·         Mixed baked veggies

·         ½ small baked sweet potato

·         1 baked chicken breast with seasoning

Follow me on Instagram!

Hey Everyone

You can Follow me on instagram @stephaniepacitto

Healthy on the go

I know its hard to find healthy on the go meals but there are options out there! I usually eat out but I was moving all weekend so I stopped at a grocery store with a salad bar and made my own salad. Its better than buying an already made salad because you get to pick whats going in and you can decide which dressing you want! This salad is a mix of raw veggies, black olives, chicken, walnuts, beets and a drizzle of balsamic vinegar.

F.S.F Blogger xo

Living out of a Suitcase Challenge

Good Morning!

 

So I moved this weekend so until everyting gets sorted I'm living out of a suitcase for a while! It's definitely a challenge. Time to get creative!

 

Have a great day!

F.S.F Blogger xo

Black Sweater- Jacob

White Shirt- Le Chateau

Pants- H&M

Shoes- Zaras

WORKOUT TIME!

 

Shoulders/Triceps/Abs/Cardio

· Shoulder press 4 sets (15-12-12-10)

· Cable side raise 4 sets (15-12-12-10)

· Cable front raise 4 sets (15-12-12-10)

· Rear delt fly on machine 4 sets (15-12-12-10)

· Bent over rear delt fly with DBs 4 sets (15-12-12-10)

· Lying triceps extension 4 sets (15-12-12-10)

· Cable underhand triceps extension 4 sets (15-12-12-10)

· Full sit- up on stability ball 3 x 50

· Double crunch 3 x 50

New Obesession..

Hello All!

So in a previous post I mentioned I was getting emails about Make up. unfortunately i have no knowledge about make up and beauty products because I've never really used any of that stuff. Any who so recently I've been trying to learn how to apply make up, what products are good and what products are better health wise. It's only been a couple weeks but i think I'm kinda loving this!!! It's my new obsession! If you have any good tips or know of any good products shoot me an email I'd love to hear them! Email: Fitstrongsexy.blogspot.ca

F.S.F Blogger xo

Fashion Friday

Sweater- Old Navy

Jeans- Dynamite

Shoes- Zaras

Necklace- Forever 21

 

Top- Sirens

Pants- Zaras

Shoes-Ardenes

Necklace- Urban Planet



This weeks meal plan

 Monday/Wednesday/Friday

Meal 1: ½ cup yogurt (non-fat, low sugar) mixed with 1/2 scoop of protein powder, ½ cup mixed berries, 1/3 cup of Oats, small handful of walnuts (or almonds), dash of cinnamon.

Meal 2: 1 Hard boiled egg and an apple

Meal 3: Salad with 4oz (palm size) chicken breast with 1 cup of mixed raw veggies (bell peppers, carrots, cucumber, tomato), 1 cup of your favorite lettuce (romaine, spinach, spring mix), ¼ avocado. For dressing you can use either juice from lemon or balsamic vinegar (No vinaigrettes)   

Meal 4: 1 scoop of protein powder mixed with water, with 1 chocolate caramel rice cake with 1 tbsp. of all natural peanut butter.   

Meal 5: ½ cup brown rice, 1 cup mixed baked veggies, 4oz baked or grilled chicken breast (or you can make an omelet with egg whites and the baked veggies and have the rice on the side) 

Meal 6: Protein shake mixed with water. (I call this the backup snack in case you get hungry sometime though out the day) 

Beverages: Water with lemon. coffee/tea with non fat milk or almond milk (NO SUGAR! You can have Stevia/Splenda if you need it sweetened)

 

Tuesday/Thursday/Sunday 

Meal 1: Egg white omelet (4-5 egg whites), with chopped mushrooms, spinach and a sprinkle of low fat feta cheese (Just a sprinkle! Don’t go crazy with cheese. You can add any spices you like except for salt ex. Garlic powder, pepper, parsley), 1 slice of Ezekiel bread with hummus. 

Meal 2: ½ cup of yogurt, ½ cup of mixed berries, 1/3 cup of oats  

Meal 3: 1/2 cup cooked quinoa, 1 cup of mixed raw veggies chopped, ¼ avocado, any spices of your choice, juice from a lemon (you can through in some chopped chicken breast or scramble some egg whites and throw it in) 

Meal 4: Protein shake with small handful of almonds (about 15)  

Meal 5: 1 cup of mixed veggies, ½ sweet potato baked, 4oz chicken breast baked or grilled.  

Meal 6: 1 hard boiled egg with 1 tomato basil rice cake OR 1 chocolate caramel rice cake with 1 tbsp. of all natural peanut butter. (back up snack) 

Beverages: Same as Other days.

15,000 Views!

I hit 15,000 Views yesterday! Thank you...thank you....thank you to every single one of you! I appreciate all the support and love! I hope in some way my blog helps you all :)

Todays Meal Plan

Good Morning,

I get a lot of emails asking what I eat on a daily basis so every once in a while I like to post what my meal plan for the day is. So here's whats on the menu :)

 6:00 am: 1/2 cup of Source Greek Yogurt, 1/2 cup of Mixed Berries, 1/2 scoop of Protein Powder (I use Vanilla), small handful of Walnuts, 1/3 cup of oats and a dash of cinnamon.

9:00am: 1 Quest Bar (today it was Chocolate brownie! YUM!)

11:00 pm: 1 Protein shake with 1 rice cake with 1 tbsp of all natural peanut butter.

2:00pm: 1 cup mixed raw veggies (Peppers, Carrots, Cucumber, Tomato,) 1 can of Tuna (in water), 1/4 of an Avocado, drizzle of balsamic vinegar, dash of garlic powder.

5:00pm: 1 protein shake and 1 apple

6:00pm: GYM TIME!

8:00pm: Mixed grilled veggies with 4oz of Turkey

Coconut Cashew Cookies

Ingredients

2 Coconut Cashew Quest Bars

1/4 C. Almond Milk

2 Tbsp. No Sugar Added Applesauce

1 Tbsp. Coconut oil, melted (or canola)

2 Tbsp. Coconut Flour

1 Tbsp. Oat Flour

1/4 Tea. Baking Soda

1/2 Tea. Butter Extract (optional)

Instructions

Preheat oven to 350 degrees.

Place your Quest Bars, applesauce, and milk into a microwave safe bowl. Microwave for about a minute to “melt” your bars. Pull out of microwave and stir well. Microwave for additional 15-20 seconds stir once again. It should be pretty smooth.

Add in your oil, and stir. Add dry ingredients and stir until combined.

Scoop out dough to make about 5 cookies.

Cook 8-9 minutes on a mat or sprayed cookie sheet

Brought to you by Forver 21

Top-Forever 21

Necklace- Forever 21

Belt- Forever 21

Bangles- Forever 21

Leggings- Garage

(As you can see I have a Forever 21 obsession today!)

 



Thanksgiving...Keeping it healthy

 

 Keeping it healthy on Thanksgiving dinner (For dessert I had some fruit)

 Me and my Gorgeous Cousin! As most of you may or may not know i'm a big family gril!

Progress pics..

Hey Everyone!

 

So my Goal this thanksgiving weekend was to NOT over eat and make sure to keep with my workout regime! Well after lots and lots of willpower i managed to do it! It felt so good to know that i was able to stay disciplined :) Here are some pics that i took to help me stay on track!

 

Have a great tuesday!

F.S.F Blogger xo

 

Saturday after workout

Sunday After workout



Monday after Workout (with my puppy. Hes strecthing it out)