Spring is Arriving...Finally!

This winter has been super horrible! I'm so over it! Here in Canada it is slowly starting to warm up. More spring like conditions :) I love spring fashion!

The Ultimate Chocolate and Almond Protein Donut Recipe..

These are for all you donut lovers!!

Ingredients:
1 egg white
1 whole egg
1/4 cup almonds
1/8 cup oat flour (create your own flour by blending whole oats)
1/8 cup instant oats
1/4 cup Chocolate protein (I use Myofusion)
1/8 cup unsweetened vanilla almond milk
1/2 bar (50 grams) dark chocolate (I used 85 %)
Colorful sprinkles
Directions:  Recipes makes 5 donuts.
1. Preheat oven to 340 degrees F (170C).

2. Blend eggs, almonds, oat flour, protein powder, oats, and almond milk.

3. Once blended, pour batter into donut tray.

4. Bake donuts for 20 minutes or until a toothpick comes out clean.

5. While donuts are cooling, melt chocolate. (I melt it in the microwave)

6. Once chocolate is melted, pour it over donuts, sprinkle on colored sprinkles and then place the donuts in the fridge so the chocolate can harden.

7. Once chocolate has set, ENJOY! 

Casual Friday

Top from Ann Taylor- $20.00

Jeggings from H&M- $20.00

Shoes from Old Navy- $10.00

Yesterdays lunch

As you all know i love salad! I'm not just saying i love it because its healthy, i'm actually addicted! They have to be creative salads though, not boring with one or two ingredients. I love putting in a bunch of things like fruit, nuts, veggies, fish, chicken, beans, seafood. Bassically anything! lol

Todays Workout

 

Warm up- stairmaster- 30 minutes of interval

 

Butt:

Single leg lunge (left/right)- 50lbs, 15 reps x 4 sets

Deadlifts- 50-60lbs, 15-20 reps x 4 sets

Plie squats- 50lbs, 15-20 reps x 4 sets

Smith machine reverse donkey kick- 20 reps, x 4

sets

 

Abs

Plank- 20lbs weight on back, 1 minute

Side plank (left/Right)- 1 minute each side

Stability ball knee tucks- 20 reps

Leg lifts (straight legs or tuck)- 15 reps, 3 sets

Healthy Protein Cannoli Recipe!!

Ingredients:

For the Cannoli Shells:

1/4 cup of oat flour (make your own by blending whole oats) 

1/4 cup of liquid egg whites

1/4 cup of vanilla whey 

 2 tbsp of unsweetend vanilla almond milk  

For the Filling:

1/2 cup of low-fat ricotta (or if you want to be extra healthy use low fat greek yogurt instead) 

 

1/4 cup of vanilla protein (I used Gaspari Nutrition MyoFusion)

Directions :

1. First, make your pancake mix by blending all the cannoli ingredients together. Fry up four little round pancakes in a hot non-stick pan coated with low-calorie spray or coconut oil. Bear in mind that you can make three bigger pancakes or even five smaller ones — depending on how big you like your cannoli. To make sure you don’t overcook the pancakes, flip and remove them from the pan as soon as they’re cooked, but before they brown.

2. Wrap each pancake around a cannoli mold.  (Picture of Cannoli mold here)

3. Spray your non-stick pan with more low-calorie spray or coconut oil. Once it’s hot,  manually press your shaped pancake on it to fry each side. As you fry the pancake, you should notice it start to retain its tubular shape. Do this with all the pancakes.

4. Once your pancakes are all cannoli-shaped, it's time to make your frosting. In a bowl mix the ricotta (or greek yogurt if you chose to use) with the protein powder.

5. For piping bag, stick the filling mixture in a small ziplock bag and cut off the corner of the bag to transform it into a pastry chef’s proper-presentation must.

6. Stuff your cannoli shells with filling.

7. Garnish with ground pistachios, or whatever your taste buds desire!  (you can try garnishing with dark melted chocolate or any of your favorite nuts)

8. Enjoy!  

Black, Beige and Florals

Hey!

Well its the first day of spring! Although it still feels like winter! booo! Anyways heres my outfit for today..I added some floral to get into the spring season spirit :)

Necklace and ring from Forever 21, Tank from H&M, Blazer from Dynamite, Watch from Aldo, boots from Le Chateau.

Eating out Bible

Going out for dinner and don’t want to spoil your diet? No problem! Sometimes eating out can be a bit of challenge because you’re not the one cooking the food which means you don’t know what exactly is going into your food. I remember when I first started eating clean, I was scared to go out to eat because I didn’t want to ruin my diet. So what did I do? Well  I started researching tactics so  I could go out to eat with friends and family and not have to stress about sabotaging my diet. Dont be shy to ask your waiter questions and to request things cooked the way you want :)

My top rules when eating out:

1.       Check the online menu and nutrition guide (if they have one) before going out so that when you get to the restaurant you already know what you want and you don’t have to scan through the menu.

2.       Stay away from words like breaded, creamy, deep fried, stir fried, cheesy, buttery. Go with options that are baked, boiled, grilled, and steamed.

3.       If you have an option for a side go with a garden salad not Ceasar salad and ask for dressing on the side. What I do is instead of vinaigrette I will ask for plain olive oil and vinegar on the side.

4.    Portion control! Ask for a container as soon as your food comes and put half of your food in the container before you even eat it. Have the left overs the next day.
 
5.    Ask if they have a gluten free menu or a healthy choice menu. Sometimes the options are healthier but still keep a look out.

6.    Try ordering either a salad with a lean protein (fish, chicken, Lean red meat) or veggies with a lean protein, you can never go wrong with this!

7.    For beverage stick with water, coffee or tea. I like to get a virgin ceasar :)
 

Spring Pink..

Ann Taylor Fav's

Cross Fit WOD

REPEAT 10 ROUNDS:

100 jump ropes

20 box jumps

20 push ups

20 leg raises

20 jump squats

20 clean and press

100 jump ropes

1 minute rest then repeat!

Spring Floral Skirt

Went shopping for some spring work attire and found this cute skirt from Le Chateau :)

7 Day Food Journal

Hey Everyone!

Keeping a food journal is really helpful! I have made a sample food journal to give you an idea:) If you want you can send me an email and I will send you the actual document and then once you have completed one week, send your meal journal back to me and I will "edit" it. By "edit" I mean I will go over it and depending on your goal I will tell you what you should keep eating and what you might want to change :) Send email to Stephanie_pacitto4@hotmail.com

Plyometric bum WOD

Plyometrics/Cardio Box

· Squat jumps 3 x 30

·Bo x jumps 3 x 30

· Split lunge jumps 3 x 30

· Tuck jumps 3 x 30

· Squats with push press  3 x 30

· 20-30 minutes of additional cardio (either HIIT or steady state depending on how my body is feeling)

Eat a Balanced Breakfast

It's important to start your day off with a balanced healthy breakfast! So if you are one of those people that don't eat breakfast, well it's time to make change! Our bodies should not run on empty until lunch time, chances are you are going to feel sluggish. Eating breakfast will help boost your energy levels which will help you function better in the morning and throughout the day! Eat with in 30 minutes of waking up. Your breakfast should consist of the following Carbs, Fats and Proteins.

Choose a carb: fruits, veggies, oats, Ezekiel bread,

Choose a protein- protein powder, eggs (1-2), egg whites, unsweetened almond milk (or skim milk), low fat Greek yogurt (or low sugar/fat regular yogurt), turkey or chicken bacon (low sodium).

Choose a Healthy Fat- Nuts (small handful), 1 tbsp. of any nut butter,

Here are my recommendations for a well balanced breakfast :)

Yummy Omelette

Protein- 3 egg whites and 1 egg
Healthy Fats- 1/4 avocado
Carbs- 1/2 cup mixed veggies like mushrooms, spinach, tomato and peppers. 1 cup of mixed berries.



Cholesterol lowering Oatmeal
 

Protein- 1/4 scoop of protein powder, unsweetened almond milk (amount used depends how milky you like your oats)
Healthy Fats- small handful of walnuts (or almonds)
Carbs- 1/2 cup steel cut oats, a little less than half a cup of mixed fruit (berries and banana are my fav!)

 Smoothie

Protein- 1 scoop protein powder (I love using peanut butter cookie dough flavour but you can use your favorite flavor) and 1/2 cup unsweetened almond milk
Healthy Fat- 1 tbsp. all natural peanut butter (or almond butter)
Carbs- 1/2 a banana and 1/2 cup of blueberries.

WOD

I did this workout this morning and thought I would share it with all of you so you can give it a shot!  It's 10 minutes and 10 different exercises, with only 5-10 seconds rest in between exercises. You will need a weighted bar  (I use a 50lbs bar),a stability ball and a bench. (I'm working on trying to get the video uploaded)

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

Spring Weather Calls for a Spring Outfit

Here in Toronto, Canada the weather is spring like today! We've had such a cold and nasty winter so its nice that we get a taste of the warm weather before it starts to snow again tomorrow! BOO! Anyways here is my first Spring outfit of the year :)

Try This 7 Day Meal Plan!

Monday/Wednesday/Friday

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

Meal 2: 1 Hardboiled 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 omelette 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 or Mio or on its own. You are allowed 1 latte made with skim milk and if you are getting flavored it has to be sugar free!

Tuesday/Thursday/Sunday 

Meal 1: Egg white omelette (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 100% whole wheat toast with hummus (I prefer you have Ezekiel bread but if you don’t want or like It then whole wheat will do. Look on other page for product).  

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 hardboiled 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.

red and black...

Not your typical salad...

I love salads! There is so much you can do with salads..i like to call it "garbage Disposal" I literally put anything i have in the fridge! I love the combination of all sort of flavors. In the picture above i made a salad with mixed berries, spinach, beets, walnuts, avocado and used balsamic vinegar! YUMMMMM!

WOD

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

Sneak Peak of The Fit Chick Bible

Alrighty so it begins! I figured out what my eBook is called.."The Fit Chick Bible" In my eBook  i will be sharing my workouts and meal plan:) I will be making a 12 week program that you can follow to help achieve your fitness goals!

Writing an EBook..

Hey everyone!

So I wanted to announce that I will be writing an eBook :) It will be about Fitness and Nutrition. I Have had a lot of people asking me if I already have on. I have thought about it for a while and I have finally decided to start. It's a long process and will take time to put it all together especially because I want it to be perfect!!  I will keep you updated on the release date which will most likely be in a couple months :)

I'm off to train clients!
F.S.F Blogger xo

Crossfit WOD

What's one of my favorite motivational quotes?

"The only bad workout is the workout that never happened"

 

 





Todays workout is going to be tough one! So here is the breakdown:

• 1 minute high knee skipping
• 20 dumbbell swings
• 20 box jumps
• 20 push ups
• 50 crunches
• 1 minute skipping
• 30 jump squats
• 20 clean and press
• 25 triceps dips
• 20 burpees with tuck jump

Repeat this circuit 2-3 times with 1-3 minute rest between each circuit, but no rest during the circuit.

Casual Spring Outfits..

Spring is just around the corner!! I love spring fashion. Here are some looks for casual wear :)

My Birthday. .

Today is my 23rd birthday. I Can't believe I'm 23 :) My co-workers made this poster for me, they are so sweet and thoughtful! Tonight im going to Hero Burger for a treat meal (probably still going to chose a healthy option) anywho have a great day everyone!

Black, White and Beige

Cake Batter Protein Bars

Found this recipe! it's a must try!!

INGREDIENTS:

• 1 cup rice crispies (made with brown rice)
• 1/4 cup oat flour (make your own by grinding rolled oats in the food processor until they turn into a fine powder)
• 1/4 cup of cake batter protein powder (or vanilla)
• 1 tsp pure vanilla extract
• 1/4 tsp salt
• 3 tbsp. cashew butter (or any nut butter)
• 4 tbsp agave (or honey)
• a handful of sprinkles

Combine all dry ingredients and stir well. In a separate bowl, combine wet and stir to form a thin paste. If your cashew butter is cold, warm it a little for easier mixing. Pour dry into wet and stir until completely mixed. Line a baking dish or tupperware container with a large piece of wax paper and pour the batter into the dish. Fold the extra paper over the mixture and squish down as hard as you possibly can! Use a heavy object to really press it down. (The mixture will fill a 7×5, or about 2/3 of an 8×8.) Stick in the fridge or freezer to harden before cutting into bars. Store in the fridge or freezer. Makes 6 bars.

Ref;http://chocolatecoveredkatie.com/2012/06/26/cake-batter-energy-bars/

Tank top workout..

Yesterday's workout consisted of cardio and upper body. Here is the breakdown :)

Warm up- 1 minute handstand, 30 squat jumps, 20 push ups, 20 box jumps.

Biceps- bicep curls 4 sets of 20 reps (I used 20lbs dumbbells)

Triceps- triceps dips with leg raise 4 sets of 10 reps, triceps extensions 4 sets 20 reps

(I used 40lbs barbell)

Shoulders- upright rows 4 sets of 20 reps (I used 10lbs barbell), Arnold press 3 sets 12 reps

(I used 15lbs dumbbells)

Chest- chest press 4 sets or 20 reps (I used 60lbs barbell)

Back- bent over rows 4 sets 15-20 reps ( I used 60lbs barbell)