Have a great day everyone!
F.S.F Blogger xo
8/18/2014
My New baby's!
Have a great day everyone!
F.S.F Blogger xo
8/15/2014
Hot Chocolate Coffee!! Must try!
Hey!
First of all HAPPY FRIDAY everyone!! Finally...It's been a crazy and exhausting week!
So I woke up this morning and had a brilliant idea!! (brilliant ideas coming from my brain don't happen very often...just saying lol) I decided to sweeten my coffee I put in Walden Farms Sugar free Chocolate Syrup!! Well let me tell you it's AMAZING! It's like hot chocolate with a hint of coffee!! chocolate and coffee, what more could a girl ask for?!!? I bought the syrup from Metro Grocery store but you can also get it on Walden Farms Website. Click here for website.
Have a great day!
F.S.F Blogger xo
8/13/2014
My Bikini Competition Diet
Hey!
I just thought I would share my bikini competition prep diet! This is what my diet for wee 1-4 looks like:
Breakfast: 1 scoop of whey isolate protein, ⅓ cup (uncooked) instant oatmeal and 10 almonds
Totals: 240 calories, 20g protein, 22g carbs, 8g fat
Mid-morning Snack: 4 oz skinless, boneless chicken breast, 3 oz sweet potato, boiled or baked, without skin, 1/4 of avocado.
Totals: 258 calories, 26g protein, 17g carbs, 11g fat
Lunch: 4 oz skinless, boneless chicken breast, ½ cup long-grain brown rice, 1 cup chopped broccoli, boiled or steamed
Totals: 263 calories, 29g protein, 34g carbs, 3g fat
Midday Snack: 1 scoop whey protein isolate, ½ large (8") banana with 1 tbsp natural peanut butter
Totals: 271 calories, 29g protein, 19g carbs, 9g fat
Dinner: 5 oz cod, 1 low carb tortilla. Salad: 2 cups mixed greens 10 almonds, crushed ¼ cup cherry tomatoes, quartered ¼ cup red onion 2 tbsp balsamic vinegar
Totals: 328 calories, 32g protein, 32g carbs, 9g fat
Evening Smoothie: 1 scoop of whey protein isolate
Totals: 158 calories, 38g protein, 0g carbs, 1g fat
Daily totals: 1,518 calories, 174g protein, 124g carbs, 40g fat
8/05/2014
Weight Training Workout
Hey! I hope everyone had a great long weekend! My weekend kinda sucked..I had plans to go camping for the first time but unfortunately i got sick!! Booo! Anyways heres a back and chest workout :)
Back: 4 sets, 15 reps of each exercise.
One arm bent over rows (left/right)
Lat pull downs
Reverse grip lat pull down
Chest: 3 sets, 15 reps of each exercise.
Laying chest press
Mid cable cross over (click link for exercise- http://www.bodybuilding.com/fun/build-your-best-chest-5-must-do-pec-exercises.html )
Dumbbell flyes
Butterflies (using the machine check out link-http://www.bodybuilding.com/exercises/detail/view/name/butterfly )
Cardio- 30 minutes of interval training on treadmill- 30 second walk, 30 second jog, 30 second spring. Repeat this for a whole 30 minutes :)
Cardio- 30 minutes of interval training on treadmill- 30 second walk, 30 second jog, 30 second spring. Repeat this for a whole 30 minutes :)
7/29/2014
Leg Workout!
Good Morning!
As many of you know i love training legs! I started lifting heavier weights and im noticing such a difference :) Here is the break down:
Warm up:
20 body weight lunges (both legs) Example
Workout:
3 x 15 Leg press Example
3 x 15 curtsy lunges left/right (with barbell) Example
3 x 20 box jumps Example
3 x 20 thigh adductors (using machine) Example
3 x 20 thigh abductors (using machine) Example
3 x 15 leg extensions Example
3 x 15 hamstring curls Example
3 x 15 calf raises Example
Cardio: interval training on stairmaster
Make sure to stretch out those legs!!
F.S.F Blogger xo
7/28/2014
7/25/2014
"Zucchuffins" Recipe
ZUCCHUFFINS
Ingredients:
2 cups oat flour
1 tsp. salt
1.5 tsp. baking powder
0.5 tsp. baking soda
1 TB cinnamon
1/4 tsp. ground nutmeg
1 cup granulated sweetener (i.e. splenda or stevia)
3 TB coconut oil, slightly softened at room temp
2 tsp. vanilla extract
1 cup nonfat plain Greek yogurt
1 whole egg
2 egg whites
1.5 cups finely grated zucchini (approx. 1 medium)
1 tsp. salt
1.5 tsp. baking powder
0.5 tsp. baking soda
1 TB cinnamon
1/4 tsp. ground nutmeg
1 cup granulated sweetener (i.e. splenda or stevia)
3 TB coconut oil, slightly softened at room temp
2 tsp. vanilla extract
1 cup nonfat plain Greek yogurt
1 whole egg
2 egg whites
1.5 cups finely grated zucchini (approx. 1 medium)
How to
Prepare:
1. Put the
yogurt, egg, whites, and vanilla extract to the processor and blend until
smooth.
2. Add all other ingredients except the zucchini and pulse until the batter has a smooth consistency. Then, stir in the zucchini with a spatula.
3. Remove the processor bowl and put in the fridge for approximately 30 minutes to set.
4. Preheat oven to 350 degrees.
5. Lightly grease a jumbo 6-cup muffin tin with non-stick cooking spray and distribute batter evenly into each of the muffin cups. (Note: I used a fancy scone form, but a regular jumbo muffin tin will work just as well).
6. Bake 25 minutes, or until the tops gently bounce back when touched and a toothpick comes out of center of a muffin clean.
7. Cool for at least 10 minutes before eating. Enjoy!
2. Add all other ingredients except the zucchini and pulse until the batter has a smooth consistency. Then, stir in the zucchini with a spatula.
3. Remove the processor bowl and put in the fridge for approximately 30 minutes to set.
4. Preheat oven to 350 degrees.
5. Lightly grease a jumbo 6-cup muffin tin with non-stick cooking spray and distribute batter evenly into each of the muffin cups. (Note: I used a fancy scone form, but a regular jumbo muffin tin will work just as well).
6. Bake 25 minutes, or until the tops gently bounce back when touched and a toothpick comes out of center of a muffin clean.
7. Cool for at least 10 minutes before eating. Enjoy!
Hard Work + Patience = Weight loss
Happy Friday Everyone!
Okay so I've said it many times before and I will say it again..."there is NO magic pill for weight loss". It's a lifestyle change that takes a lot of hard work, dedication and patience. Weight loss is really not that complicated! To some it may see like it is but it really isn't. Here are my 5 essentials to remember when trying to reach your weight loss goal.
1. Eat clean foods! Fruits, veggies, lean proteins, healthy fats and whole grains.
2. Strength training!! Add weights to your workout and I don't mean those little pink 3lbs weights, I mean the heavy kind!!
3. Do cardio! Either a steady state cardio or interval cardio at least 5 times a week for 30-45 minutes.
4. Eat smaller meals more often. instead of three big meals, have 5-6 smaller meals every 3hours. Remember portion control!
5. Be patient! If your looking to change in one day I'm sorry but that not going to happen. You need to give it time. If you see that nothing is changing after 1 month then you have to re-evaluate what you may be doing wrong.
6. Okay so I know I said "5" but this is kind of a bonus...Ask me! I'm always here to help! Just shoot me and email or leave a comment :)
Have a great weekend!
F.S.F Blogger xo
7/17/2014
Having a hard time putting on some girly muscles?! This might be why...
You’re Not Eating Enough
Not eating enough calories is probably the number one mistake you can make when trying to gain muscle. There are many women who are overtraining and not eating enough to fuel their bodies. Try to keep track of the amount of exercise you are performing and the number of calories you are taking in over a week. You might be in a calorie deficit? If you are not providing your body with enough calories or nutrients to stimulate muscle gains, then your body is not able to build muscle! Try adding an additional 15 – 20 percent more calories as a starting point. If you feel you need more or less then adjust until you find the right balance for yourself!
You’re Cutting Your Protein too Much
You also need to ensure that you are eating the right portion of protein. If you are not providing your body with a sufficient amount of protein, it makes it difficult to build or even maintain your current muscle mass. A good starting point is to make sure you are getting at least 1 gram of protein per pound of bodyweight. Make sure to choose high quality sources of protein that delivers all of the essential amino acids that your muscles need in order for them to grow! High quality protein include: lean red meat, eggs, whey proteins, chicken, turkey and fish.
You also need to ensure that you are eating the right portion of protein. If you are not providing your body with a sufficient amount of protein, it makes it difficult to build or even maintain your current muscle mass. A good starting point is to make sure you are getting at least 1 gram of protein per pound of bodyweight. Make sure to choose high quality sources of protein that delivers all of the essential amino acids that your muscles need in order for them to grow! High quality protein include: lean red meat, eggs, whey proteins, chicken, turkey and fish.
You Think Carbohydrates are Bad
Complex carbohydrates are essential for muscle building. Carbohydrates are your body’s preferred energy source. Your body stores carbohydrates as glycogen in your liver and in your muscle tissues. If your metabolism is high and you have no problem putting on weight, it means your body is burning through its supply of carbohydrates quickly. You’re your carbohydrate levels are low, the body will switch from glycolysis to the process known as gluconeogenisis, which basically means protein get converted into carbohydrates as an energy source. This is not good if you are looking to build muscle because your body is utilizing your hard-earned muscle for fuel. You should be providing your body with a sufficient amount of complex carbohydrates, so at least 30 – 40 percent of your caloric intake. Choose complex carbohydrates, which are digested slowly. Some good selections include: whole grains, oatmeal, brown rice, bulgur and sweet potato.
Complex carbohydrates are essential for muscle building. Carbohydrates are your body’s preferred energy source. Your body stores carbohydrates as glycogen in your liver and in your muscle tissues. If your metabolism is high and you have no problem putting on weight, it means your body is burning through its supply of carbohydrates quickly. You’re your carbohydrate levels are low, the body will switch from glycolysis to the process known as gluconeogenisis, which basically means protein get converted into carbohydrates as an energy source. This is not good if you are looking to build muscle because your body is utilizing your hard-earned muscle for fuel. You should be providing your body with a sufficient amount of complex carbohydrates, so at least 30 – 40 percent of your caloric intake. Choose complex carbohydrates, which are digested slowly. Some good selections include: whole grains, oatmeal, brown rice, bulgur and sweet potato.
You’re not Eating Enough Fats
Being deficient in essential fatty acids (EFAs), can have a bad impact on muscle growth. EFAs help to preserve muscle tissue and even decrease body fat. They can also assist in amino acid uptake, increase insulin sensitivity, provide building blocks for growth factors, boost testosterone production and assist with transport of important nutrients in and out of the cells. Fats also have the highest caloric value of 9 calories per gram, they are a great way for getting in your extra calories. Some healthy fats include: coconut/olive oil, avocado, nuts, nut butters and flax seeds.
Being deficient in essential fatty acids (EFAs), can have a bad impact on muscle growth. EFAs help to preserve muscle tissue and even decrease body fat. They can also assist in amino acid uptake, increase insulin sensitivity, provide building blocks for growth factors, boost testosterone production and assist with transport of important nutrients in and out of the cells. Fats also have the highest caloric value of 9 calories per gram, they are a great way for getting in your extra calories. Some healthy fats include: coconut/olive oil, avocado, nuts, nut butters and flax seeds.
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