Peanut Butter Cookie Dough Oatmeal

1/2 cup of oats

1 scoop of cookie dough protein powder

1 tbsp. of all natural peanut butter

handful of blueberries

dash of cinnamon

1 splenda pack

Dumbell Swings

Do 30 reps 5 times (I used 30lbs) Its a great exercises!

Fashion Friday

Blazer- Dynamite
Peplum Top- Banana Republic
Watch- Aldo
Flower Ring- Forever 21

Abs are made in the kitchen...

Rules:

·         Eat within 30 minutes of waking up.

·         Drink a minimum of 1 litre of water every day

·         No sodas or juices

·         Eat every 3-4 hours

·         Try and stay away from things that are fried, creamy, processed foods (things that come in a package)

·         Think portion control

Healthy Protein: (Baked or grilled)

·         Skinless chicken breast (4oz which is about the size of your palm)

·         Lean turkey (4oz which is about the size of your palm)

·         Salmon (4oz which is about the size of your palm)

·         Tuna (1 can)

·         Any white fish (size of palm is one serving)

·         Beans (1/2 cup is one serving)

·         Eggs (2 max a day)

·         Egg whites (3-4 egg whites is one serving)

·         Protein powder (isolate, 1 scoop is one serving)

·         Almond milk (1/2 cup is 1 serving)

·         Quinoa (1/2 cup cooked is 1 serving)

Healthy Fats (3 servings a day)

·         All natural peanut butter (1tbsp. per serving)

·         Avocado (1/4 of an avocado sliced is 1 serving)

·         All nuts (keep portion to a small handful)

·         Olive oil (1 tsp. is 1 serving)

·         Coconut oil (1 tsp. in 1 serving)

·         Flax seeds

Grains/ Complex Carbs

·         Sweet potato (1/2 a small sweet potato is 1 serving)

·         100% whole wheat bread and wraps (These are healthy but limit these)

·         Brown rice (1/2 cup is 1 serving)

·         Plain oats (1/2 cup is 1 serving)

Vegetables

·         All vegetables are good (1 cup is one serving)

Fruits

·         All fruits are good but limit to 2 per day. (½ a cup or one whole fruit is one serving )

Other

·         Splenda as a sweetener if you drink tea or coffee.

Lime Shrimp and Avocado Salad

Lime Shrimp and Avocado Salad

·         1 lb jumbo cooked shrimp, peeled  (you can chop or leave them whole)

·         1 medium tomato, diced

·         1 half of an avocado, diced

·         1 jalapeno, seeds removed, diced fine

·         1/4 cup chopped red onion

·         Juice from 2 Limes

·         1 tsp olive oil

·         1 tbsp chopped cilantro

·         Garlic, salt and fresh pepper to taste

Directions:

 
1. In a small bowl combine red onion, lime juice, olive oil, pinch of garlic, salt and pepper. Marinate for 5 minutes.

2. In a large bowl combine shrimp and chopped avocado, tomato, jalapeño.

3. Combine all the ingredients together, add cilantro and gently toss. Adjust salt and pepper to taste

Makes 3 1/2 cups

Transformation Tuesday

I have been working really hard on my training and diet! I tried doing the fasted cardio and I love it except for one factor. To get my fasted cardio in I would have to get up at 5am because I have to be at work for 8;30. I found that come 5pm I was exhausted and I still had clients to train in the evening plus hit the gym for my weight session. I wouldn't get home until 10pm and by the time I showered and got ready for bed it was 11pm, then I had to be awake again for 5am. It was too much and I was completely drained! I'm not saying I didn't like fasted cardio I actually loved it and I still do it on weekends when I'm not so busy, but as for the weekdays it's too much for me. I did find it worked very well and I do recommend it to those that are able to fit it into their schedule with a decent amount of sleep. Remember sleep is extremely important so just make sure your not sacrificing your sleep time to get your fasted cardio in. I'm still training really hard doing both cardio and weights just put into one session instead of splitting it up. As for my diet it is still pretty much the same :) (posted my diet a couple blog posts ago).

F.S.F Blogger xo

Black and Pink

Blazer and leggings from Dynamite

Pink peplum top from Banana Republic

Boots from Le Chateau

Necklace from Old Navy

Animal Print and Red...

High Protein Chocolate Waffles

Love these on a Saturday or Sunday morning!

Serves: 12

Ingredients

•          2 cups oat flour (just grind raw oats in food processor or blender to make into flour)
•          2 Tbsp ground flax
•          3 x30 gram scoops (or ¾ cup) Chocolate protein powder
•          1 tsp cinnamon
•      1 tsp baking powder
•          1 tsp vanilla
•          2 cups unsweetened almond milk
•          4 egg whites
•          Sugar free syrup
•          Chopped nuts of your choice
•          Greek yogurt
•        Mixed berries

 Instructions

1.    Preheat waffle iron. 

2.    In 1 bowl mix together oat flour, whey protein, flax, baking powder & cinnamon. Mix until blended. Add in wet ingredients (milk, vanilla, egg white) and mix until blended.

3.    Cook on waffle maker until golden brown (about 5 minutes). Serve topped with nuts, sugar free syrup and 1tbsp greek yogurt!

4.    Store leftovers in freezer bags and keep in the freezer. When you want to re-heat them, just toss it in the toaster.

Pretty in Pink...

Bought this top on SALE from Banana Republic!  I saw it a while ago and loved it but it wasnt on sale, sometimes patience is virtue :)

Neutral Colors..

Happy Friday everyone!! xoxox

What to Eat Before and After a Workout

 So I received an email asking what I eat before and what I eat after a workout. Well a pre workout snack I like to eat something not too filling but that will provide me with energy. I usually have 1/2 banana with about 1 tbsp. of all natural peanut butter on a rice cake. This provides me with mainly carbs and fats because those are the main source for energy and fuel, and a little bit of protein from the peanut butter. As for a post workout snack I have a protein shake to help repair and build my muscles along with the other 1/2 of the banana for the potassium which helps with muscle soreness :)

 

 

 

My Plyometric Circuit Training

Here is my plyo workout circuit:) Good luck!

20 box jumps
60 mountain climbers
20 squat jumps
20 jump lunges
100 high knee skipping

Repeat this circuit 4 times with 2 minute rest between each set :)

Healthy and Simple Oatmeal Banana Nut Protein Cookies

All you cookie lovers this one is for you!

Ingredients

2 overripe bananas

1 cup of plain oats

1/8 tsp of sea salt

1 tsp cinnamon

Dash of baking powder

1 scoop MyoFusion Vanilla Protein (or any vanilla flavor protein)

Directions

1. Preheat oven to 350 F.

2. Lightly spray a cookie sheet with olive or coconut oil. Evenly distribute the spray with a napkin or paper towel.

3. In a large bowl, mash bananas until creamy. Add oats, protein, cinnamon, salt, baking powder, and any additional ingredients of your choice. Mix well.

4. Plop mounded spoonfuls of the mixture onto cookie sheet. Sprinkle with almond slivers.

5. Bake for 15 minutes.

6. I like to have it with a coffee or tea :)

 

What's My Diet?!?

I get a ton of emails asking me about my diet.. I hesitate to post what I eat because everyone is different, what works for me may not work for you. I will share my diet but only use this as a guide, you might need to tweak it to suite your own needs and goals.

Meal 1- I have this meal within 30min of getting up or right after my fasted cardio. Just depends on the day.

• 30g (protein scoop) of plain oats
• 1 scoop of peanut butter cookie dough protein (I use Myofusion isolate)
• small handful of walnuts (crushed)
• 1/2 cup of blueberries
• some cinnamon
• 1 pack of Splenda for some sweetness
• 1 cup of coffee with almond milk and sweetener

Meal 2- I eat this meal 3 hours after my first meal usually around 10am.

• 1 rice cake
• 1tbsp. of all natural peanut butter
• 1 scoop of protein mixed in water

Meal 3- Again 3 hours after my last meal, so around 1pm

• 1/2 cup of broccoli (or asparagus)
• 1/2 a small sweet potato
• 4oz (size of palm) Grilled or baked Chicken Breast

Meal 4- Around 4pm

• 1 rice cake
• 1tsp of hummus
• 4 egg whites (microwaved in a round bowl so it looks like a pancake)
• 1/4 avocado sliced
• 1 slice of low sodium turkey (or chicken) bacon (microwave for a minute)
• a little ketchup (I love this stuff!)
• Directions- Spread hummus on rice cake then layer all ingredients on rice cake and ENJOY!

Meal 5 - This is my pre-workout snack, I usually have this an hour before I workout so around 6pm. Depends how many clients I have after my full time job.

• 1/2 banana
• 1 scoop of protein (Sometimes just half a banana depending if I'm hungry)

Meal 6- This is my dinner/post workout meal. Right after my workout I eat this

• 1/2 cup mixed veggies
• 1/2 small sweet potato
• 4oz grilled or baked salmon (my favorite source of protein!)

Drinks- I drink LOTS and LOTS and LOTS of water!!!

Well there you have it peeps :) Remember this is just a guideline! Everyone is different what works for me might not work for you :)

F.S.F Blogger xo

Nike Shop

I want it all!

 

Results from Fasted Cardio

 It's been 1 week of getting up at 5am and hitting the gym for a morning fasted cardio.. Let's just say I love it! I thought it was going to be really tough getting up at 5am and not eating anything before, but it really isn't that bad. I do the Stairmaster for 45minutes while watching Cupcake Girls, funny show to be watching while I'm working out but I don't like cupcakes so I'm not tempted by a show full of them. The two girls who host the show are entertaining and make me laugh so time goes by quickly!)...I've noticed such a difference, my stomach feels flatter and I feel like I have more energy during the day! I highly recommend giving this a shot! I'm going to continue doing it for sure :)

F.S.F Blogger xo

Grizzly Fitness Gloves

Hey!

Lately I've noticed my hands are starting to develop lot of calluses NASTY! I hate wearing gloves but I bought a pair hoping I would eventually get use to them...There girly pink :) You can buy them here: http://grizzlyfitness.com/store/index.php?cPath=277

Business Outfit..

Make your own Quest Bars

Hey Everyone!

Okay so this isn't my recipe I found this amazing website with a bunch of amazing healthy fitness treats: http://www.fitnesstreats.com/2014/01/more-homemade-quest-like-protein-bars/ . Take a look at the website! I will be making these this weekend :)

Pecan Pie Quest bar

- 1/4 cup caramel flavored protein powder
- 2 tbsp VitaFiber
- 7 pecans
- 1 tsp vanilla extract
- 1/2 baby cookie, crumbled into small pieces

The process is always the same for every recipe: you heat up the IMO/VitaFiber in a pot until bubbles start to form. You remove it from the heat, add the other ingredients and mix to get a sticky dough. You press the dough onto a silicone tray and stick it in the fridge for an hour so it sets.

Comfy..

Who doesn't love a comfy sweater!

Fasted Morning Cardio...

Hey everyone!

Recently I've heard a lot about this fasted cardio trend. What is fasted cardio? Well the name pretty much says it all. If your goal is fat loss then I personally believe that the best time to do cardio is before breakfast or at least 4 hours after a meal. Here's why, when you have a meal before a cardio session your body will use those calories for energy where as if you were to do fasted cardio your body doesn't have those extra calories and therefore uses the extra fat that is stored in your body. So you know what that means? All that extra fat you want gone starts melting off, how awesome is that?!  I don't usually do fasted cardio because I usually hit the gym after work to do both my cardio and weight lifting BUT  I've decided to give it a shot! Getting up at 5am to hit the gym for my fasted cardio session then at night hitting the gym again for my weight training (I have a life I swear!)  I started today and will do it for a week or two and see how it goes. Here's the before pic (sorry for the bedhead hair but I literally woke up, through on my gym clothes and took this picture. Plus it's 5 freaking AM  #sorrynotsorry) In a week ill post my progress :)

Have a great day!
F.S.F Blogger