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!