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

Back Day Tuesday

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

 

Love your body and take care of it..

Good Morning!

Whether your skinny, fit or curvy love your body and take care of it!

F.S.S Blogger xo

Fashion Friday

Supplements

 I'm not really big on supplements but here are a few that I use a recommend...

Iso Gold Protein- Chocolate Peanut Butter (My 2 favourite things!)

Vegegreens & Phytoberry by Progressive:

Almond Crusted Chicken Tenders with Mustard Dip

Ingredients

• Cooking spray
• 2 lbs (1 kg) chicken breast cut into strips 
• 3/4 cup (175 ml) Silk True Almond® Original, Vanilla or Unsweetened
• 1 egg white, beaten
• 2 tsp (10 ml) Dijon mustard
• 1 cup (250 ml) unsalted, roasted almonds, ground in a food processor
• 1/4 cup (60 ml) oat flour
• 1 tsp (5 ml) paprika
• 1 tsp (5 ml) salt
• 1/2 tsp (2 ml) black pepper
• 1 tsp (5 ml) garlic powder

Preparation

1.Preheat oven to 200°C (400°F).

2.Lightly spray a baking sheet with cooking spray.

3.Rinse and pat chicken dry with paper towels.

4.In a small bowl, whisk together True Almond, egg white and Dijon mustard; set aside.

5.In a one-gallon re-sealable plastic bag, shake together almonds, flour, paprika, salt, pepper and garlic powder.

6.Dip several pieces of chicken into the almond/egg mixture and then place in plastic bag. Close bag and shake until chicken is thoroughly coated.

7.Place coated chicken onto baking sheet. Repeat steps with remaining chicken.

8.Lightly spray each chicken piece with canola oil and bake for 10 minutes.

9.Use tongs to turn chicken pieces over and bake until remaining side is browned, about 8-10 more minutes.

 10.In a small bowl, combine 1/2 cup whole-grain mustard, 4 Tbsp honey, 1/8 tsp white pepper and a pinch of crushed red chile flakes.

Baked Egg Cups

• Ingredients
• 6 thin slices Lean Turkey
• 18 baby spinach leaves
• 6 tsp (30 mL)crumbled goat cheese
• 6 eggs
• 6 tsp (30 mL)Almond milk (unsweetened)
• 2 tsp (10 mL)finely chopped chives
• 1/8 tsp (0.5 mL)black pepper

• Instructions
• Step 1 Preheat oven to 350°F (180°C).
• Step 2 Spray bottoms and sides of 6-cup muffin tin with cooking spray. Line inside of each muffin cup with turkey.
• Step 3 Place three spinach leaves over ham, then 1 tsp (5 mL) goat cheese over spinach.
• Step 4 Carefully crack an egg over top. Spoon 1 tsp (5 mL) almond milk over each yolk. Sprinkle chives and pepper over top.
• Step 5 Bake in preheated 350°F (180°C) oven until whites are set and yolks are cooked as desired, 18 to 20 minutes. Run knife around inside of each muffin cup, then remove.

From 22% Body Fat to 18% Body Fat - Body Transformation

 

Hey Everyone!!

So I got a ton of people asking me to post more transformation pictures and to post what I've done differently so here you all go! The picture on the left is from about 2 1/2 months ago and the picture on the right is from last week. I've changed my diet and exercise regime because I wanted to lean out and get more toned. Below i made a chart to show you all how I changed:

DIET

BEFORE	AFTER
I ate every 4-5 hours	I eat every 2-3 hours
I ate 3 big meals and 2 snacks	I eat smaller portioned meals  (200-300cals)
I ate out a lot	I eat out maybe once a week
My calories came from 15% Healthy fat, 30% protein and 45% Carbohydrates	My calories come from 15% healthy fats,  45% Protein and 30% Carbohydrates
I ate dairy	I cut out dairy (except Greek Yogurt)

EXERCISE

BEFORE	AFTER
Steady state cardio sessions	Interval cardio sessions
Low weights	Heavier weights
15-20 reps	10-12 reps
Weight machines	Free weights
Full body workouts	Split body workouts
Rarely had a rest day	1 or sometimes 2 rest days

If you have any questions please feel free to email me!

F.S.F Blogger xo

Bum and Leg Workout!

Short but KILLER Butt & Leg Workout!

-30 jump Squats
-30 scissor jumping lunges
-15 side lunges each leg

REPEAT THIS 3 TIMES IN A ROW!

Diet Plan that Helped me Transform

Hey!

I posted this picture a while back to show my transformation by changing my diet and exercise regime over a 3 week time. I received a LOT of emails asking about my diet so here is a day sample :)

F.S.F Blogger xo

Meal 1:

• 1 packet plain Organic Oatmeal
• 1/2 cup Strawberries
• 1 scoop Whey Protein
• 1 tsp  ground Flax seeds

Meal 2:

• 1 cup Plain Greek Yogurt
• 1 Scoop Whey Protein
• ½ Apple

OR

• 1 Quest Bar 

Meal 3

• 1 can Low-sodium Tuna
• 1 cup Mixed Greens Salad
• Red Wine Vinegar or Balsamic Vinegar (Lightly sprinkled on salad)

Meal 4

• 1 Scoop of Whey Protein
• 1 Chocolate Caramel Rice cake with 1 tbsp. Of all natural Peanut Butter

Meal 5

• 4 oz  Chicken Breast
• ½ cup Veggies (Broccoli or Cauliflower)

Meal 6

• 1 Scoop Whey Protein

CARDIO OR WEIGHTS? OR BOTH?

Hey Everyone!

So I have been getting this question a lot! Which is more important cardio or weights? In my opinion both are important because they both do two different things for your body. Cardio training help with mainly fat loss and weight training build muscles. When I first started working out I did mostly cardio because I had no idea what to do when it came to weight training and I didn't want to look like a total idiot. I started looking up weight exercises and I slowly became more comfortable lifting weights. I remember the day after I had my first weight training session I was SO sore but to me it was such a good feeling! I really noticed a change in the way I looked and felt...I felt lean but toned. I know many women have this mentality that if they lift weights then they will get bulky but this is so NOT the case! Think of it like this, in order to lose weight you need to burn calories and muscles crave calories and the only way to build muscle is to lift weights. Now that doesn't mean you should just lift weights because cardio is just as important to getting a lean toned figure! Below is my workout regime which incorporates both weight training and cardiovascular training. :)

Monday- 30 minutes of cardio followed by lower body weight training
Tuesday- 30 minutes of cardio followed by upper body weight training and abs
Wednesday-30 minutes of cardio followed abs
Thursday- 30 minutes of cardio followed by lower body weight training and abs
Friday- 30 minutes of cardio followed by upper body weight training
Saturday- 30 minutes of cardio followed by abs
Sunday- rest day but i still go for long walks with my puppy so technically that's cardio :)

F.S.F BLOGGER XO