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

 

Love your body and take care of it..

Good Morning!

Whether your skinny, fit or curvy love your body and take care of it!

F.S.S Blogger xo

Fashion Friday

Supplements

 I'm not really big on supplements but here are a few that I use a recommend...

Iso Gold Protein- Chocolate Peanut Butter (My 2 favourite things!)

Vegegreens & Phytoberry by Progressive:

Almond Crusted Chicken Tenders with Mustard Dip

Ingredients

• Cooking spray
• 2 lbs (1 kg) chicken breast cut into strips 
• 3/4 cup (175 ml) Silk True Almond® Original, Vanilla or Unsweetened
• 1 egg white, beaten
• 2 tsp (10 ml) Dijon mustard
• 1 cup (250 ml) unsalted, roasted almonds, ground in a food processor
• 1/4 cup (60 ml) oat flour
• 1 tsp (5 ml) paprika
• 1 tsp (5 ml) salt
• 1/2 tsp (2 ml) black pepper
• 1 tsp (5 ml) garlic powder

Preparation

1.Preheat oven to 200°C (400°F).

2.Lightly spray a baking sheet with cooking spray.

3.Rinse and pat chicken dry with paper towels.

4.In a small bowl, whisk together True Almond, egg white and Dijon mustard; set aside.

5.In a one-gallon re-sealable plastic bag, shake together almonds, flour, paprika, salt, pepper and garlic powder.

6.Dip several pieces of chicken into the almond/egg mixture and then place in plastic bag. Close bag and shake until chicken is thoroughly coated.

7.Place coated chicken onto baking sheet. Repeat steps with remaining chicken.

8.Lightly spray each chicken piece with canola oil and bake for 10 minutes.

9.Use tongs to turn chicken pieces over and bake until remaining side is browned, about 8-10 more minutes.

 10.In a small bowl, combine 1/2 cup whole-grain mustard, 4 Tbsp honey, 1/8 tsp white pepper and a pinch of crushed red chile flakes.

Baked Egg Cups

• Ingredients
• 6 thin slices Lean Turkey
• 18 baby spinach leaves
• 6 tsp (30 mL)crumbled goat cheese
• 6 eggs
• 6 tsp (30 mL)Almond milk (unsweetened)
• 2 tsp (10 mL)finely chopped chives
• 1/8 tsp (0.5 mL)black pepper

• Instructions
• Step 1 Preheat oven to 350°F (180°C).
• Step 2 Spray bottoms and sides of 6-cup muffin tin with cooking spray. Line inside of each muffin cup with turkey.
• Step 3 Place three spinach leaves over ham, then 1 tsp (5 mL) goat cheese over spinach.
• Step 4 Carefully crack an egg over top. Spoon 1 tsp (5 mL) almond milk over each yolk. Sprinkle chives and pepper over top.
• Step 5 Bake in preheated 350°F (180°C) oven until whites are set and yolks are cooked as desired, 18 to 20 minutes. Run knife around inside of each muffin cup, then remove.

From 22% Body Fat to 18% Body Fat - Body Transformation

 

Hey Everyone!!

So I got a ton of people asking me to post more transformation pictures and to post what I've done differently so here you all go! The picture on the left is from about 2 1/2 months ago and the picture on the right is from last week. I've changed my diet and exercise regime because I wanted to lean out and get more toned. Below i made a chart to show you all how I changed:

DIET

BEFORE	AFTER
I ate every 4-5 hours	I eat every 2-3 hours
I ate 3 big meals and 2 snacks	I eat smaller portioned meals  (200-300cals)
I ate out a lot	I eat out maybe once a week
My calories came from 15% Healthy fat, 30% protein and 45% Carbohydrates	My calories come from 15% healthy fats,  45% Protein and 30% Carbohydrates
I ate dairy	I cut out dairy (except Greek Yogurt)

EXERCISE

BEFORE	AFTER
Steady state cardio sessions	Interval cardio sessions
Low weights	Heavier weights
15-20 reps	10-12 reps
Weight machines	Free weights
Full body workouts	Split body workouts
Rarely had a rest day	1 or sometimes 2 rest days

If you have any questions please feel free to email me!

F.S.F Blogger xo

Bum and Leg Workout!

Short but KILLER Butt & Leg Workout!

-30 jump Squats
-30 scissor jumping lunges
-15 side lunges each leg

REPEAT THIS 3 TIMES IN A ROW!

Diet Plan that Helped me Transform

Hey!

I posted this picture a while back to show my transformation by changing my diet and exercise regime over a 3 week time. I received a LOT of emails asking about my diet so here is a day sample :)

F.S.F Blogger xo

Meal 1:

• 1 packet plain Organic Oatmeal
• 1/2 cup Strawberries
• 1 scoop Whey Protein
• 1 tsp  ground Flax seeds

Meal 2:

• 1 cup Plain Greek Yogurt
• 1 Scoop Whey Protein
• ½ Apple

OR

• 1 Quest Bar 

Meal 3

• 1 can Low-sodium Tuna
• 1 cup Mixed Greens Salad
• Red Wine Vinegar or Balsamic Vinegar (Lightly sprinkled on salad)

Meal 4

• 1 Scoop of Whey Protein
• 1 Chocolate Caramel Rice cake with 1 tbsp. Of all natural Peanut Butter

Meal 5

• 4 oz  Chicken Breast
• ½ cup Veggies (Broccoli or Cauliflower)

Meal 6

• 1 Scoop Whey Protein