New Favorite Products!

Okay Lovely's, so i found a line of products that might just save your life! Okay maybe not your life but they will save a bunch of calories! The brand is Walden Farms! All their products are ZERO calories. Yup you read right ZERO calroeis! How amazing is that?! They have a line of different items but i have only tried the syrups and let me tell you, you would not think these are calorie free by the way they taste! If you want to purchase click HERE. I put it on my protein pancakes, in my oatmeal, i drizzle it on top of my rice cake with peanut butter and sliced banana, i even put it in my coffee instead of sweetener! I'm telling you that you have to try these!

F.S.F Blogger xo

Pre and Post Workout Snacks

Hello!!

I hear a lot of people questioning what they should and shouldn’t eat before and after workouts. It can be a little confusing for some people but its pretty simple. The main difference between a pre workout snack and a post workout snack is that before your workout you need to eat foods that will give you energy and after your workout you need to eat foods that will help with recovery. Think carbs and fats before your workout and carbs and protein after your workout. I suggest having a pre workout snack 1-1 ½ hours before your workout. Eating too close to your workout may cause some uncomfortable cramping which can affect your workout (anything that affects your workout in a negative way is a no no!!). Some of my pre workout snack  include:

·        1 chocolate caramel rice cake with 1 tbsp of all natural peanut butter (if you need something more add ½ a sliced banana on to. Super yummy!)

·        1 apple with 12 almonds

·         1 tomato basil rice cake with sliced avocado and sliced extra lean turkey.

As for a post workout snack its best to have it within 30 minutes of finishing your workout, your body needs fuel to recover those muscles so the sooner the better! Its important to make sure you eat protein! Protein helps in building a repairing muscles! Some of my post workout snacks include:

·        1 protein shake with ½ banana

·        1 quest bar

·        A protein smoothie made with berries, almond milk, protein powder.

Remember diet is super important! If you have any questions please feel free to contact me by leaving a comment or sending me an email: fitstrongsexyblog@gmail.com

Have a Great Day!

F.S.F Blogger xo

Healthy Peanut butter Chocolate Blondie Bars

Omg, omg, omg...So I found this recipes in a cookbooks, I haven't tried it yet but i will this week! They look amazing and sound pretty easy compared to other bars. I like easy and simple! When it gets complicated that's when things usually tend to go wrong lol.

Ingredients:

 

2 ripe bananas

1 3/4 can of chick peas (1 1/2 cup drained and rinsed)

3 tablespoons of PB2 (powdered peanut butter)

3 tablespoons of Walden Farms sugar free syrup (or any sugar free syrup)

4 tablespoons granulated sweetener of your choice (i use splenda or stevia)

a pinch of salt

1/2 cup unsweetened almond milk

1/8 cup unsweetened dark chocolate melted

1 teaspoon of baking soda

Directions:

 

Preheat oven 200C/390F. Spray a 9x9 inch baking pan with cooking spray and put aside.

 throw in all ingredients (except chocolate chips) into a food processor (if you don't have a food processor use a good blender). Heat chocolate chips in microwave until melted. Pour blended batter into baking pan and spoon melted chocolate over batter evenly. Bake for about 20-25 minutes or until toothpick comes out clean. They will be very moist when they first come out so let them set. DO NOT over cook because they will become dry. Once cooled cut into 16 squares. Enjoy! 

Awesome Reviews, Thank you!

Hello Everyone!

I got A LOT of amazing feed back from my 7 day Bikini Body Workout along with my 7 day bikini body meal plan. So i just wanted to say THANK YOU!!!! You are all so awesome! Also for those who have emailed me wanting a 7 day meal plan (to use as a guideline, remember i'm not a nutritionist) Please be patient! I am trying to get everyone their plans ASAP. I have a full time job as well so i am doing my best to keep up, but don't worry you will get your meal plan soon! Anyways, I'm thinking of working towards doing a Bikini fitness show for october/november. As most of you know i was planing on doing a show in may but after getting sick and having a bad back injury i decided to take a step back and get healthy. I still don't know if im doing one for sure but if i do i will post my whole journey!

Have a Great day!
F.S.F Blogger xo

My Morning Smoothie

Morning smoothie!

1 cup of spinach/kale mix

½ cup unsweetened vanilla almond milk

½ cup mixed berries

1 tbsp of all natural peanut butter

1 scoop of peanut butter marshmallow Cellulor protein powder

Dash of cinnamon

A little bit of water (preference. Depends how thick you like your smoothies)

Day 7 of My Bikini Body Workout

HOLA!

It's the last day of my 7 day Bikini Body Workouts! Because its the last day we are doing a full body workout! I'm not going to lie this is tough, but it's worth it! this workout is going to burn everywhere so just keep pushing!! I had a request to put up explanations of the exercises so if you are looking for them just click on the word "Example" it will take you to a youtube video :) Have a great workout!

F.S.F Blogger xo.

1 minute high knee run Example

10 sec rest

1 minute lunges (right leg)Example

1 minute lunges (left leg)

10 sec rest

1 minute mountain climbersExample

1 minute bicep curls Example

10 sec rest

1 minute tricep dips Example

1 minute jump squat Example

10 sec rest

1 minute wide hand push ups Example

1 minute bent over rows Example

10 second rest

1 minute military plank Example

1 minute laying (or hanging) leg raises Laying Example Hanging Example

10 sec DIE ON FLOOR! Just kidding grab a drink! Awesome work!

Stretch it out!

Rumor has it "Abs are made in the kitchen"

Your stomach should not be a waste basket! What you put in your body has more of an effect on your goal than you might think! I hear In the gym all the time "I worked out hard today so I'm going to eat a burger". That's cool but if you want to see progress you need to eat right! Going to the gym definitely helps but what you eat is actually more important. Surprised? Yeah a lot of people are when I tell them how important eating a clean diet is. Now obviously there is going to be those times when you're craving something bad and that's fine to have a cheat meal here in there but for the majority of the time its important to feed yourself with good clean food. It's important that you eat a balance of complex carbs, lean proteins and healthy fats. Below is a guideline you can use that I follow to help keep me on track :)

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.

Day 6 of My 7-Day Bikini Body Workout

Hello Lovely's!

I hope everyone had an amazing weekend! If you have a long weekend then lucky you! I don't unfortunately :( Hopefully all of you are well rested after two rest days in a row! I actually went to the gym yesterday to do some circuit training because i was bored sitting at home in the morning ahahaha... Today is day 6 and its leg day again!!! YAY! Why do i train legs 2or sometimes 3 times a week? well so i can fit into my shorts for summer! ahah.. Here is the breakdown:

Warm up- treadmill on a 7 incline walking at a speed of 3.5.

Leg:

Hack Squats- 3 sets of 15 reps

One Legged Squats- 3 sets of 15 reps on each leg (back leg up on a bench)

Leg Extensions- 3 sets of 15 reps

Hamstring Leg Curls- 3 sets of 15 reps

Box Jumps- 3 sets of 20 reps

Calf raises- 3 sets of 15 reps

Cardio- 30 minutes on StairMaster using the fat burning program (I do level 13)

Have a great workout!

F.S.F Blogger xo

Fashion Friday