Peanut Butter Cookie Dough Oatmeal

1/2 cup of oats

1 scoop of cookie dough protein powder

1 tbsp. of all natural peanut butter

handful of blueberries

dash of cinnamon

1 splenda pack

Dumbell Swings

Do 30 reps 5 times (I used 30lbs) Its a great exercises!

Fashion Friday

Blazer- Dynamite
Peplum Top- Banana Republic
Watch- Aldo
Flower Ring- Forever 21

Abs are made in the kitchen...

Rules:

·         Eat within 30 minutes of waking up.

·         Drink a minimum of 1 litre of water every day

·         No sodas or juices

·         Eat every 3-4 hours

·         Try and stay away from things that are fried, creamy, processed foods (things that come in a package)

·         Think portion control

Healthy Protein: (Baked or grilled)

·         Skinless chicken breast (4oz which is about the size of your palm)

·         Lean turkey (4oz which is about the size of your palm)

·         Salmon (4oz which is about the size of your palm)

·         Tuna (1 can)

·         Any white fish (size of palm is one serving)

·         Beans (1/2 cup is one serving)

·         Eggs (2 max a day)

·         Egg whites (3-4 egg whites is one serving)

·         Protein powder (isolate, 1 scoop is one serving)

·         Almond milk (1/2 cup is 1 serving)

·         Quinoa (1/2 cup cooked is 1 serving)

Healthy Fats (3 servings a day)

·         All natural peanut butter (1tbsp. per serving)

·         Avocado (1/4 of an avocado sliced is 1 serving)

·         All nuts (keep portion to a small handful)

·         Olive oil (1 tsp. is 1 serving)

·         Coconut oil (1 tsp. in 1 serving)

·         Flax seeds

Grains/ Complex Carbs

·         Sweet potato (1/2 a small sweet potato is 1 serving)

·         100% whole wheat bread and wraps (These are healthy but limit these)

·         Brown rice (1/2 cup is 1 serving)

·         Plain oats (1/2 cup is 1 serving)

Vegetables

·         All vegetables are good (1 cup is one serving)

Fruits

·         All fruits are good but limit to 2 per day. (½ a cup or one whole fruit is one serving )

Other

·         Splenda as a sweetener if you drink tea or coffee.

Lime Shrimp and Avocado Salad

Lime Shrimp and Avocado Salad

·         1 lb jumbo cooked shrimp, peeled  (you can chop or leave them whole)

·         1 medium tomato, diced

·         1 half of an avocado, diced

·         1 jalapeno, seeds removed, diced fine

·         1/4 cup chopped red onion

·         Juice from 2 Limes

·         1 tsp olive oil

·         1 tbsp chopped cilantro

·         Garlic, salt and fresh pepper to taste

Directions:

 
1. In a small bowl combine red onion, lime juice, olive oil, pinch of garlic, salt and pepper. Marinate for 5 minutes.

2. In a large bowl combine shrimp and chopped avocado, tomato, jalapeño.

3. Combine all the ingredients together, add cilantro and gently toss. Adjust salt and pepper to taste

Makes 3 1/2 cups

Transformation Tuesday

I have been working really hard on my training and diet! I tried doing the fasted cardio and I love it except for one factor. To get my fasted cardio in I would have to get up at 5am because I have to be at work for 8;30. I found that come 5pm I was exhausted and I still had clients to train in the evening plus hit the gym for my weight session. I wouldn't get home until 10pm and by the time I showered and got ready for bed it was 11pm, then I had to be awake again for 5am. It was too much and I was completely drained! I'm not saying I didn't like fasted cardio I actually loved it and I still do it on weekends when I'm not so busy, but as for the weekdays it's too much for me. I did find it worked very well and I do recommend it to those that are able to fit it into their schedule with a decent amount of sleep. Remember sleep is extremely important so just make sure your not sacrificing your sleep time to get your fasted cardio in. I'm still training really hard doing both cardio and weights just put into one session instead of splitting it up. As for my diet it is still pretty much the same :) (posted my diet a couple blog posts ago).

F.S.F Blogger xo

Black and Pink

Blazer and leggings from Dynamite

Pink peplum top from Banana Republic

Boots from Le Chateau

Necklace from Old Navy

Animal Print and Red...

High Protein Chocolate Waffles

Love these on a Saturday or Sunday morning!

Serves: 12

Ingredients

•          2 cups oat flour (just grind raw oats in food processor or blender to make into flour)
•          2 Tbsp ground flax
•          3 x30 gram scoops (or ¾ cup) Chocolate protein powder
•          1 tsp cinnamon
•      1 tsp baking powder
•          1 tsp vanilla
•          2 cups unsweetened almond milk
•          4 egg whites
•          Sugar free syrup
•          Chopped nuts of your choice
•          Greek yogurt
•        Mixed berries

 Instructions

1.    Preheat waffle iron. 

2.    In 1 bowl mix together oat flour, whey protein, flax, baking powder & cinnamon. Mix until blended. Add in wet ingredients (milk, vanilla, egg white) and mix until blended.

3.    Cook on waffle maker until golden brown (about 5 minutes). Serve topped with nuts, sugar free syrup and 1tbsp greek yogurt!

4.    Store leftovers in freezer bags and keep in the freezer. When you want to re-heat them, just toss it in the toaster.