Pre and post workout snacks

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 also 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 :)

 

pre workout snack

post workout snack

 

 

 

First workout of the year!

January 1st and its the first workout of the year! Okay everyone time to get off the couch and get your bottom to the gym! Get back on track with your diet, eating natural foods! Less refined sugars, more veggies, lean proteins and healthy fats! It's legs/glutes and cardio...perfect workout to start off the year!

New workout hat..

Socializing at the gym is okay but If you find yourself socializing too much then seriously invest in one of these! Sounds weird but i find it helps :)

FIFTY SHADES OF BROWN

TOP- JOE FRESH
BLAZER- FOREVER 21
PANTS- ZARAS
BOOTS- ARDENES
 

Todays Workout

Today I'm working out my upper body (back and chest) and cardio. Here's the breakdown:

Back: 3 sets, 12 reps of each exercise.

• One arm bent over rows
• Pull ups
• Seated rows
• Lat pulldowns

Chest: 3 sets, 12 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 interval training on Stairmaster

Holidays

Hey Everyone!

Hope you all had an amazing Christmas! I spent a lot of time with Family which was so nice and I ate a lot of food...like tons! Here in Ontario we had an ice storm so for a couple days I was out of power but we got it back before Christmas! Any who its time to get back on track! Below are some pictures from the holidays :)

F.S.F Blogger xo

me and my brother inlaw

me and my sisters

sister and brother dinner

My parents spoil me!

 

My dad the strongest person I know! and my Dog the funniest animal I know...sitting by the fire trying to keep warm

Brown Boots

Before and After

Cardio and Shoulders

Hey Everyone,

So I have an injured back and my plan was to take the week off from the gym...but because I am a fitness addict the feeling of withdrawal was too much! To make a long story short I'm heading to the gym to do some cardio and shoulders..

Workout:

30 minutes interval on Stairmaster

Shoulders: Do 12 reps and 3 sets of each exercise

• deltoid raises
• over head press
• Arnold dumbbell press
• barbell rear deltoid raises
• front deltoid raises

F.S.F Blogger xo