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