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