My New baby's!

Finally found a pair of white and grey Nike's!! I can't wait to go to the gym today just so i can wear them lol...I've recently been obsessed with wearing grey, black and white. I got these from Champs.

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

Hot Chocolate Coffee!! Must try!

Hey!

First of all HAPPY FRIDAY everyone!! Finally...It's been a crazy and exhausting week!

So I woke up this morning and had a brilliant idea!! (brilliant ideas coming from my brain don't happen very often...just saying lol) I decided to sweeten my coffee I put in Walden Farms Sugar free Chocolate Syrup!! Well let me tell you it's AMAZING! It's like hot chocolate with a hint of coffee!! chocolate and coffee, what more could a girl ask for?!!? I bought the syrup from Metro Grocery store but you can also get it on Walden Farms Website. Click here for website.

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

My Bikini Competition Diet

Hey!

I just thought I would share my bikini competition prep diet! This is what my diet for wee 1-4 looks like:

Breakfast: 1 scoop of whey isolate protein, ⅓ cup (uncooked) instant oatmeal and  10 almonds
Totals: 240 calories, 20g protein, 22g carbs, 8g fat

Mid-morning Snack: 4 oz skinless, boneless chicken breast, 3 oz sweet potato, boiled or baked, without skin, 1/4 of avocado.
Totals: 258 calories, 26g protein, 17g carbs, 11g fat

Lunch: 4 oz skinless, boneless chicken breast, ½ cup long-grain brown rice, 1 cup chopped broccoli, boiled or steamed
Totals: 263 calories, 29g protein, 34g carbs, 3g fat

Midday Snack: 1 scoop whey protein isolate, ½ large (8") banana with 1 tbsp natural peanut butter
Totals: 271 calories, 29g protein, 19g carbs, 9g fat

Dinner: 5 oz cod, 1 low carb tortilla. Salad: 2 cups mixed greens 10 almonds, crushed ¼ cup cherry tomatoes, quartered ¼ cup red onion 2 tbsp balsamic vinegar
Totals: 328 calories, 32g protein, 32g carbs, 9g fat

Evening Smoothie: 1 scoop of whey protein isolate
Totals: 158 calories, 38g protein, 0g carbs, 1g fat

Daily totals: 1,518 calories, 174g protein, 124g carbs, 40g fat

Weight Training Workout

Hey! I hope everyone had a great long weekend! My weekend kinda sucked..I had plans to go camping for the first time but unfortunately i got sick!! Booo! Anyways heres a back and chest workout :)

Back: 4 sets, 15 reps of each exercise.

 One arm bent over rows (left/right)

Lat pull downs

Reverse grip lat pull down

Chest: 3 sets, 15 reps of each exercise.

Laying chest press

Mid cable cross over (click link for exercise- http://www.bodybuilding.com/fun/build-your-best-chest-5-must-do-pec-exercises.html )

Dumbbell flyes

Butterflies (using the machine check out link-http://www.bodybuilding.com/exercises/detail/view/name/butterfly )

Cardio- 30 minutes of interval training on treadmill- 30 second walk, 30 second jog, 30 second spring. Repeat this for a whole 30 minutes :)