Chips!!!

Chips, Nachos, Salsa, Guacamole, basically I am a sucker for anything mexican especially tortilla chips! Honestly a giant plate of nachos is usually my treat meal once a week I have no idea what it is about them but they are just so addicting so needless to say I was pleased when figured out how to make my own "clean" version at home!

I say "clean" because I use these carb chopper tortilla, (1 tortilla is only 70 calories and 6 carbs and 4 grams of protein!) Im a sucker for low carb and protein rich foods, so I bought them and they are actually quite tasty! 

So for the chips its actually quite easy! 

Chips:

4 and 1/2 Carb chopper tortillas

Cooking spray (pam)

Chili Powder

Simply heat the oven the 350 degrees, cut the tortillas into 8ths place on a baking sheet. Then lightly spray with oil and sprinkle with what ever seasoning you want, I just used chili powder. Cook for about 12 minutes rotating the baking sheep half way through and your done! 

Now for my dip today! I made Shrimp and Salmon Ceviche, quite tasty and so nutritious and filled with protein. 

Shrimp and Salmon Ceviche

2 Servings cooked baby shrimp (2 cups) chopped

1 Can Chicken of the sea Salmon (use the juice)

2 cups chopped cucumber

1 chopped tomato

1/2 Cup Chopped red onion

1 Serano chili pepper

1 Tbsp Garlic

Handful of cilantro

Juice of 1 lime

Seasoning to taste (chili flakes, garlic powder, onion powder)

Mix everything together and let set for an hour its that simple! 

This recipe makes 3 servings ( 1/3 of the Ceviche, 12 chips and then I topped it with half a small avocado)

Macronutrient Breakdown for everything together! 

319 Calories

14.6 G fat

22.1 G Carbs

28.5 G Protein

Workout routine 3/25- 3/31

Workouts workouts and more workouts! So with this week being spring break and myself being out of town I ended up switching up my off day which in turn is gonna work out much better for the remainder of the year. Cause lets face it monday already sucks and sometimes its a struggle to get anywhere let alone to gym so monday is now my new off day! So here was this weeks workouts!

Monday: Off

Tuesday: I got back from Napa and wanted to burn a little of the wine a drank off (I know logically I dont think it works that way but o well)

• 60 min treadmill (20 min at 7.0, walk 5 min at 4.0, repeat) finish with 10 minutes of running backwards walking and or side shuffle (I usually do 1 min forward, 1 min side, 2 min back, 1 min side all at a 4.0 and repeat twice for 10 minutes)
• Killer quad extensions: 
• 6 extensions at 6 rep max (1 second up 4 seconds down)
• 12 extensions at 12 rep max (1 second up 2 seconds down)
• 24 extensions at 24 rep max (1 second up 1 second down) 
• No rests between sets and 2 minute rest at end and repeat
• Inner and Outer thigh machine 4x 20

Wednesday: Arm and shoulder day

• 10 min warmup on stepper at 80
• 4 Sets of 12/ 12/ 15/15
• Hammer Curls with Tricep Single Arm overhead extension
• Front raises with Tricep dips with plate on legs
• Isolation Bicep curls with Lateral Raises
• Tricep Kickbacks with Bicep shoulder rotations with overhead press
• incorporate 300 squats through workout 
• 10 min cooldown on treadmill at 15% 2.5 

Thursday: Back and Ab Day

• 10 min warm up on the stepper at 80 spm
• Subsets 4 x 12
• Lat Pull Down and Straight Arm Pull Downs
• Cable Reverse Flys and Plate Front Raises
• Single Leg Dead Lifts and Straight leg dead lifts
• Back Extensions slow (4 x 20)
• 250 Squats incorporated throughout the workout
• Standing plate Ab side crunches (4 x 25)
• Cable Ab Twists (4 x 15)
• Leg Raises on bench (4 x 25)
• Back extension Ab crunches (4 x 20)
• 10 min cool down walk at 15% 2.5 

Saturday: Usually my cardio day but im gonna start incorporating some more cross fit inspired workouts in:

• 30 min stepper (5 min at 80, 5 min at 140 repeat 3 times) 
• When at 80 try to go hands free, and at 140 you need to hands to maintain balance but try to take most of the weight off)
• 15 body rows on TRX, 15 pushups 1000 meter row on machine (level 8), 12 rows 12 pushups 1000 meter row, 9 rows 9 push ups 1000 meter row.
• No breaks as fast as you can do it
• 15 bicep curls 15 tricep extensions, 12 bicep curls 12 tricep extensions, 9 bicep curls 9 tricep extensions
• Weight should be difficult to get the 15th one done, as fast as possible no rest. 
• 15 cable reverse flys 15 barbell overhead press....
• Same as before

Sunday: Chest and Abs day

• 15 minute warm up on stepper at 80
• All exercises were 15 12 9 subsets as fast as possible with 50 body weight air squats at the end with a minute rest and then another time through
• Incline chest press subsetted with standing plate ab bends
• Chest flys with weight leg raises on bench 
• Cable chest flys with cable ab twists
• Pushups with vertical ab leg raises 
• Should complete 400 squats by the end
• 10 min incline cool down walk at 15% 3.0 pace

Spinach Protein Pancakes

I attempted to make protein pancakes for the 1st time and although I managed to set my fire alarm off they were actually good even though they were green and packed with spinach! I know sounds crazy but you cant taste the spinach at all all it does is make them a fun color perfect for St pattys day when I had them! 

Spinach Protein Pancakes:

1/3 C oats

2/3 C Egg whites

1 C fresh spinach

1/2 small banana (chopped)

2 T nonfat plain greek yogurt

1 T unsweetened almond milk

1 t cinnamon

1 t vanilla extract

Mix everything together in a blender (batter will be runny) Then on a hot pan pour your batter into pancakes. Pour a little bit let cook then add a little more to make them fluffy. Cook for about 2 minutes on each side. I then topped mine with a little more greek yogurt mixed with cinnamon and some walden farms pancake sauce :) 

Yummy yummy in my tummy! 

Macronutrients:

275 calories

33 G Protein

30 G carbs

1 G fat

Zucchini Noodle Pasta

I get inspiration from lots of people on different recipes to try all the time, some I copy exactly and others I switch up a bit! This great idea came from http://megameows.tumblr.com This girl has amazing food and health ideas that people should try! These zucchini Noodles are a great alternative to people trying to eat healthy and limit there carbs but quite similar to some of our ultimate loves pasta haha.

I cant lie after the first time trying this I literally fell in love and made it 3 more times that week!

Zucchini Noodle Pasta:

1 Large Zucchinni

2 Cups Spinach

1/8 C finely chopped Red onion

1 Clove Garlic Finely chopped

Any source of protein (I used Shrimp)- make sure its already cooked

1/4 C Non Fat Mozerella 

Pepper, onion powder, and red chili flakes to taste

Using a peeler, peel the zucchinni till you get to the seeds (the peels are your noodles). Then heat a medium size pan with a little EVOO spray  and sautee the red onion and finely chopped garlic, after about 3 min add in shrimp or whatever other protein source you desire just to warm it up. Add seasonings to taste and then add zucchini noodles. Cover with a lid and let warm for about 3 min then top with cheese and let melt for an additional 2 min. And your finished! 

Sweet Potato Fries and Roasted Asparagus and Brussels Sprouts

So I am recently addicted to sweet potatoes have literally tried them like 5 different ways and cant get enough so I attempted to make my own fries yesterday for lunch (because its spring break and I have the time!) Im not gonna lie they are not your typically super duper crispy fries but they were delicious still! 

Recipe: Sweet potato Fries

1-2 Sweet Potatoes (depending on how many fries you want) 

Cinnamon

Chili powder

EVOO spray

Set the oven to 350, wash your sweet potatoes making sure to scrub all the dirt off. Cut your potatoes into thick chunks about half an inch by half an inch. lay out your sweet potatoes on a cooking sheet and spray with EVOO and sprinkle cinnamon and chili powder on them. Mix together and repeat. then place in the oven for about 30 min. moving the sweet potatoes every 10 min. I then turned up the heat to 425 for an additional 15 min to get them a little crispier! 

Thats it! 

My also new favorite veggie is brussels sprouts! I have no idea how I lived without them for so many years! They are delicious and roasting them brings out a great flavor! 

Recipe:Roasted Asparagus and Brussels Sprouts: 

1 bag of brussel sprouts

1 bundle of asparagus

1.5 TB chopped garlic

EVOO spray

Mrs Dash original Seasoning 

Set oven the 350, Wash veggies, and chop (I chop the asparagus into thirds and the brussels in half. Cover with EVOO garlic and Mrs dash seasoning. I also add a little salt and paper. Mix with hands and spread on a cooking sheet. Again cook for 30 min shaking tray every 10 min and turn up the heat for an additional 15 minutes to 425. 

Both these are great along side some chicken or fish! Enjoy your eating clean recipes!!!

Apple Pie Ice Cream

Literally just created the best tasting ice cream I think I have ever made! OMG I have no shame in admitting that I licked the bowl clean just because I wanted to enjoy all of it! I typically make my protein ice cream and or mug cake every night right before I go to bed so my muscles can keep repairing themselves. That whole thing about not eating past 7 or 8 well I don't follow that at all and here is why:

I workout and I workout hard, My body needs food to build itself and recover. If the last time I were to eat was at say 6:30 (dinner time), I would not eat again until 6:30 the next morning. 12 hours without food and your body goes into starvation mode and according to what I have read if you don't have enough fuel in your system you body can start to attack the protein source aka your muscles! Eeeeeks I sure dont want that happening! Sleep is the time for my muscles to recover and grow so they still need fuel! Any source of protein is great for that because it releases slowing throughout the night. Specifically Casein protein powder is designed to release slowly so your body can continue to feed off of it while you sleep!

Anyways here is the recipe for my apple pie ice cream: 

1/2 Scoop Cellucor Cinnamon Swirl Protein Powder

1/3 C Nonfat Cottage Cheese

1/3 C Nonfat Plain Greek Yogurt

Sprinkle of Cinnamon

1 Tsp Vanilla 

Mix all these ingredients together and freeze for about 2-3 hours. 

Then top with:

4 slices of an apple (chopped up)

2 tsp corn starch

1 stevia packet

1 tsp Cinnamon 

1 Tb water

Mix all these ingredients in a plastic bag and microwave for 45 seconds. 

Finally I topped mine with cinnamon swirl Peanut Butter (basically the best peanut butter ever created). 

Thats it just indulge and enjoy!!! 

Approximate Macros: 

For Ice Cream alone: 

158 Calories

.8 G Fat

8.5 G Carbs

27.8 G Protein

With everything else added:

258 Calories

6.3 G Fat

20.5 G Carbs

31.8 G Protein 

Green Protein Smoothie

So lets face it, after a very long couple months of not drinking I finally went out with my best friend and well I am feeling the effects this morning well afternoon as well! But hey thats life sometimes and sometimes the ultimate girls nights are worth it even if your body and stomach kind of sort of hate you the next day.

Yes that would be us double fisting (Not our smartest move but definitely a fun night out at Carrie Underwood in Vegas!)

I used to be the one who would wake up hung over and immediately go get that greasy food, but I now know that does not help the situation in the long run! So instead I fueled up with this delicious Green Protein smoothie instead and already I am starting to feel better! 

Yes it could partially be "the placebo effect" going on in my head, but if it works it works! 

So here is the recipe for my Green Smoothie:

1 Scoop Peanut Butter Marshmallow Whey

1 Frozen Banana (cut up)

2 Cups fresh Spinach

1/2 C unsweetened Almond Milk

a Handful of ice Cubs

Macronutrients:
254 Calories
28 Grams of Protein
24 Grams of Carbs
3 Grams of Fat

Dont worry the green color is the only thing that would every make you suspect there is spinach in there, you cant taste it at all! I promise you that, just some solid protein, fresh fruits and good sources of carbohydrates to help your body recover after a night of drinking :) and now hopefully off to the gym to sweat out the remaining alcohol in my system!

Have a wonderful start to your march!!!

Protein Overnight Oats Strawberry Edition

My meals have been pretty bland lately (minus the couple outings around town), so I decided to switch up my usually egg white breakfast for some overnight protein oatmeal! I had a nearly empty smuckers sugarfree blackberry jar so I used that cause lets be real I hate doing dishes!

So here is the recipe:

1/3 C Oatmeal

2/3 C Almond milk

1/4 C Plain Non Fat Greek Yogurt

1/2 Scoop Cellucor Strawberry Milk Shake Protein Powder

and the little reminents of the sugar free blackberry jam (about 1 TB)

2/3 C Fresh Strawberries

Mix all your ingredients minus the strawberries in your jar and put in the fridge overnight! Either heat them up (1:30 min) or eat them cold and top with strawberries! and Enjoy! Cant wait to try these in the morning! 

Macronutrients:

264 Calories

4 G Fat

27 G Carbs

21 G Protein

Enjoy! 

Black Bean Peanut Butter Brownies

Finally made the Black Bean brownies that so many people have been raving about! And yet again a quite delicious clean eating dessert success! This recipe was inspired by joefearn so if your on instagram make sure you follow him! 

Here is this easy peasy recipe! Hope you all enjoy! 

Black Bean Peanut Butter Brownies! 

1.5 Cups Black Beans (1 can)

3 T unsweetened Cocoa

1/2 C Oats

1/3 C Walden Farms Pancake Syrup

2 Packets Stevia

2 t vanilla

2 t baking powder

4 T peanut butter (try and use natural)

Preheat your oven to 350. Begin by combing all ingrediants except the peanut butter in a blender. And blend till basically smooth (it will be thick!). Fill a sprayed brownie pan with your mixture. Next heat your peanut butter for 1 min in the microwave. Slowly drop little amounts of peanut butter in the brownies. Then use a tooth pick to swirl the two together. Place in the oven for about 15-20 minutes or until toothpick inserted comes out clean! 

Then enjoy! 

Macronutrients (makes 12 brownies):

71.7 calories

3 g fat

9.1 g carbs

3.6 g protein

Have a wonder last week of February! 

Protein Chocolate Rice Krispies

Found this recipe from http://www.bodybuilding.com/fun/livefit-recipes-chocolate-peanut-butter-protein-crisp.html. Mine is similar but a little bit different! And better for those with gluten issues. 

Protein Chocolate Rice Krispies

4 Cups Rice Krispies

1 Scoop Vanilla Protein Powder

1/4 Cup Crushed Almonds

3/4 Cup Natural Peanut Butter

1/2 C Agave

5 packets Stevia

3 Tb Unsweetened Dark Coco Powder

1 tsp vanilla extract

Combine Peanut butter, agave, stevia, unsweetened coco powder and vanilla, melt in microwave till melted. Add in rice krispies, protein powder and almonds. Mix with rubber spatula and put in square container with parchment paper. 

Freeze for about and hour and then cut into 15 pieces! 

Macronutrients:

158 calories

7.7 grams fat

18.7 grams carbs

5.6 grams protein

BBQ Chicken Cauliflower Pizza

Pizza!!! Umm to any one on a diet its like a death word! But with the new healthy alternatives and substitutions anyone on any real diet can now have pizza! 

Let me just tell you first off the flavors on this pizza were delicious! With that being said, my dad did quote "It's no pizza but it is good." Yes its almost impossible to eat with your hands so if you are looking for that super thick crust that you find at costco well this recipe may not be for you. But for those of us just wanting a little taste of something similar to pizza well this is the recipe for you! 

First of let me give credit to http://slfit.net/cauliflowerpizza/ which is where I found my cauliflower crust recipe, but what I put on top of it is all mine. And thats the best part you can be so creative with this recipe! 

If you do end up making the recipe be sure to leave me a comment about what all you added to yours! 

BBQ Chicken Pizza

2/3 Head Cauliflower

6 oz chicken (grilled earlier)

Walden Farms sweet BBQ sauce

1 Roma Tomato

1/2 Cup non fat mozzarella cheese

2 TB garlic

2 Egg whites

A couple slices red onion

1 TB Oregano 

Cilantro

Preheat oven to 425. Pulse the Cauliflower in a blender or food processor till you get rice like consistency.

Then sauté with garlic and oregano on low heat for about 5 min. Combine 2 egg whites and mix through. Place Cauliflower mixture on baking pan and make your curst whatever shape you want!

 Bake for 15 minutes until crust turns yellow color and sides begin to brown. 

In mean time marinate your chicken with a little BBQ sauce and chop the veggies. After 15 minutes pull out the crust. Top with more BBQ sauce, cheese, chicken, red onion, and tomato. Cook for another 5 minutes. Finally top with cilantro and devour!

Macronutrients: 

167 Calories for half a pizza

1.2 grams of fat

26.9 grams carbs

24.7 grams protein 

Hope you all enjoyed your presidents day weekend and continue to have an amazing 2013! 

What I typically eat

So I have had a lot of recent questions as to what I tend to eat on a daily basis, well obviously that changes from day to day but this is a typical look at the various foods that I eat: 

Grains, Carbs and Starches:

Oatmeal (literally have this almost every moring, its cheap and easy and you can change it up all the time)

Quinoa (it has protein in it)

Brown Rice

Sweet Potatoes

Rice Cakes (look for low salt)

Veggies:

Basically anything

Spaghetti Squash

Zucchini 

Brussel Sprouts

Cucumber

Sweet Peppers

Spinach

Lettuce

Broccoli

Edamame 

Carrots

*remember that all these have the best nutrients when they are not cooked

Fruits:

Basically Anything

bananas

apples

blueberries

Strawberries

*I tend to limit these to 1-2 servings a day or else I tend to feel bloated but its up to you

Dairy:

Fat Free Cottage cheese (good protein too)

Fat Free Greek Yogurt (good protein too)

Almond Milk

Protein:

Egg Whites

Chicken

Turkey

Tuna

Salmon

Protein Powder (get a flavor you like! Its an easy way to increase your protein intake)

Fat:

Avocado

Nuts (almonds and cashews are my go to)

Extra Virgin Olive Oil

Peanut Butter

Toppings:

Salsa

Sirachi 

Greek Yogurt

Cinnamon 

Vanilla extract 

Sugar free jams

Walden Farms (check it out zero calorie sweets and dressings)

PB2

I eat anywhere from 1500-2000 calories on a day, if you are training hard you need the calories dont worry about the intake as much as what food you are intaking, and that you are getting the proper nutrients. I eat around 6 meals a day that are about 250-300 calories each. This is how I eat and its not fit for everyone so see how it works for you and go from there. I recommend getting the myfitnesspal app it helps to keep track of all your calories by more importantly your nutrients which is the major component for example I like to have my protein intake at about 145 g, carbs at 120-160 g and fats 40 g a day. Again this is just for me and I am not an expert but this works for me.

Hope some of you find this helpful! Have a wonderful rest of of the week and enjoy the love of Valentines day! 

-Daniella 

Banana Protein Muffins

So I was inspired by Blogilates Paleo Almond Muffin Recipe (http://www.blogilates.com/recipe-index/paleo-almond-muffin-recipe#) and decided to make something a little similar and boy were they delicious!

Not only did this smell amazing cooking but they are that perfect little something to hit that sweet tooth craving! Plus they are packed with good nutrients to keep you fueled for the day whether you have them for breakfast, dessert or a snack!

Banana Protein Muffins:

2 Mashed bananas (I used frozen but I would recommend using fresh)

1/2 C Almond flour (or in my case blended almonds till they form a powder)

1/2 C Vanilla Protein Powder

1 Tbsp PB2

1 Tbsp Cinnamon

1/2 C Egg Whites

Mix all ingredients together and bake at 350 for about 25 min (probably less if you use fresh bananas).

I made 9 muffins with this recipe and topped a couple of them with blueberries! But you could add slivered almonds, raisins, cranberries, dates anything your heart really desires!

So Yummy and guilt free! 

Macronutrients:

83 calories

3.2 G Fat

7.9 G Carbs

7.3 G Protein

Hope you enjoy and have a blessed week! 

Squats Squats and More Squats

Hopping that this quote is pretty accurate and based off of my calorie burn yesterday I saw its pretty dang close to being true!

Plus besides it is one of the only real exercises to get that booty nice and toned and we all want that dont we?!?

So here is the fun well not so fun but sure to work squat workout as taught to me by my little brother:



All you need as a timer to watch and a barbell with some amount of weight I do a 50 lb barbell and I am 5'8 and 145 pounds so you can be the judge of what weight is best for you. Set up your station put the weight on your back and your ready to begin. The workout entails 13x 13 sets of squats slow and low. 3 seconds up and 3 seconds down no resting or pausing at the top or bottom until you are done with a set. You start a new set every 2 minutes. So that is 1 min 18 sec squatting and 42 seconds rest until you are done with all 13 sets! Thats it!

Basically is 26 minutes of squatting getting that booty nice and toned! Enjoy and have fun keeping that bikini body all year long!

Banana Chocolate Protein Cookies

So I made these the other day for the Superbowl and when the guys at the party found out they were healthy they were shocked! The girls couldn't get enough of them! They were very similar to no bake oatmeal cookies except for the fact that I baked mine and mine are clean eats!

Banana Chocolate Protein Cookies:
1 Mashed Banana
4 Egg Whites
2 Scoops Cookies and cream protein powder
2 Cups Oatmeal
2 TB craisins
1/2 t vanilla
2 packets stevia

Mix all ingredients together and bake at 350 for 10 min- Makes 12 cookies

After they were cooled I dipped them in some Walden Farms Chocolate Sauce :) Can we say yummy?!?!

Macronutrients: 

95 Calories

13 G Carbs
1 G Fat
7 G Protein

Enjoy My fitness friends!!!

Arms and Cardio

So Im forever trying to find new ways to change up my workouts and routines partially to hopefully keep changing my body for the better and also to avoid the boredom that can come along with doing the same routines over and over.

I love to lift weights but sometimes I hate doing my cardio afterwards but this workout kept my heart rate up the entire time and made the whole 30 min cardio session not really a 30 min horrid cardio session so here is what I did :)

Run at a 6.5 for 10 min
Then 2 arm exercises
Run at a 7.0 for 5 min
2 more arm exercises
Run at a 7.0 for 5 min
2 more arm exercises
Run at 7.0 for 5 min
2 more arm exercises
Run at 7.0 for 5 min
2 more arm exercises

And then boom finished!!!

Here are the arm strength training exercises that I did and my weights:
1. Laying down tricep kick ups (5x5 at 20 lbs) subsetted with isolation bicep curls (5x5 at 22.5 lbs)
2. Straight arm front raises (5x5 at 17.5 lbs) subsetted with hammer curls (5x5 at 22.5 lbs)
3. Lateral raises (5x5 at 15 lbs) subsetted with tricep kick backs (5x5 at 15 lbs)
4.  Single arm tricep overhead extensions (10x5 at 20 lbs) subsetted with tricep dips heels lifted (10x5 at 45lb plate)
5.  Bicep curls (10x5 at 17.5 lbs) subsetted with shoulder bicep rotations (12x5 at 15 lbs)

Arms were jello by then end of this! And I was sweating up a storm, according to my polar FT40 I burned over 600 calories in my workout!

Hope you all enjoy and are keeping up with your new goals!

Avocado Chicken Mash

Chicken salad has always been popular! Although the mass amounts of mayo and or other dressings that end up in it tend to make it more on the unhealthy end :(

So I came up with a new creation filled with protein and good for you fats and none of the processed mayos out of a jar... Introducing the avocado chicken mash!

Avocado chicken mash:
1 large avocado
1 Cup Shredded Chicken
Mustard to taste
1-2 tablespoons finely chopped red onion
Couple banana peppers
Sprinkle of garlic, chili powder, and pepper flakes.

Mix and mash all ingredients until mashed together! That's it that simple! You can eat it straight out of your container, put it on some lettuce cups, make a sandwich or do what I did and spread it across a rice cake, topped with some tomatoes!

This can also be made with a can of Tuna and tastes great!

Nutrients for Chicken Mash: (3 Servings)
150 Calories
4 G Carbs
9 G Fat
13 G Protein

Nutrients for Tuna Mash: (2 Servings)
127 Calories
3 G Carbs
4 G Fat
11 G Protein

Leg Workout=== Turning my legs to jello!

I am in a total love hate relationship with Leg Day lately, I am finally seeing the results that I have been after for a while, yet the aftermath of how I feel well makes me hate it (in the best way possible)!!!

I came to realization that I was doing too much weight on a lot of my leg exercises and not getting the full range of motion (Ass to grass isn't just a saying!), and then on some of them I definitely wasn't going heavy enough! Clearly I was just all mixed up! But I am on the right track now and can already see the improvements over the last couple of weeks!

By the way I do 5x5 of the majority of my lifts (I go as heavy as I can with proper form, and yes I know that these sets normally help build muscle not just tone. But I needed to switch up my routine for a bit).

So here was my leg day workout:

1. 10 Min on the stepper at a level 13
2. Hack Squat 5x5 at 115 lbs with Hack Squat Machine Calf Raises 5x20 at 115 lbs
3. Smith Machine Single Leg Squats 5x5 at 135 lbs with Sumo Squats  5x20 at 35 lbs
4. Smith Machine Squats 5x5 at 155 lbs with lateral lunges 5x20
5. Glut Kick back machine 5x5 at 90lbs with 3rd step step ups 5x20
6. Quad Extensions 5x5 at 90lbs with toes out calf raises 5x20
7.  Laying Hamstring Curls  5x5 at 80 lbs with calf raise squats  5x20
8. Finished with 15 min Incline walking 30% at speed 2.5

Needless to say my legs are feeling like jello but I am loving it!

Hope you all have a wonderful weekend and make sure to get your fitness on!

Double Chocolate Peanut Butter Protein Power Balls

So I'll be honest these were supposed to start out as brownies and while I was making the batter I kept thinking there is no way this will work as a brownie so instead power balls they became!

Recipe is quite easy! The balls are quite rich so 2 or 3 balls is definitely almost like a chocolatgasm haha :) The recipe makes about 30 balls depending on the size.

Power Balls:
2 Scoops Chocolate Protein Powder
1/2 C unsweetened Coco Powder
1 Container of Vanilla Non fat greek yogurt
1 Egg
1/4 C unsweetened almond milk
6 packets Stevia
1/2 C Oat Flour (just grind Oat meal in a blender or food processor)

Heat Oven to 375. Mix all Ingredients together and form into little balls, place on baking sheet and bake for 15 min, until balls are firm. Remove from oven and let cool, in the mean time melt 1 TB peanut butter and then drizzle on balls. Let cool a little more and then eat till your content!

Each Ball Contains: 

22 Calories

2 G Protein

2 G Carb 

1 G Fat 

Eating Clean doesn't have to be hard! Just get creative and have fun! Enjoy!!!

My Ice Cream Weakness

So I don't know about you but I am addicted to Ice cream, specifically frozen yogurt and If i could I would probably have it everyday so man was I glad when I found an Ice cream recipe that was not only delicious, easy to make, and filled with protein! Perfect to fill your body before bed time so your body doesn't go into starvation mode while you sleep.

So here is the recipe for my new favorite ice cream! I have even created two versions, more to come when I get more flavors of protein powder haha

Each of these recipes makes 2 servings

Chocolate Casein Ice Cream:
1 Container Non fat greek yogurt
1 Scoop Chocolate Cake Batter Casein Protein Powder
1/2 C unsweetened Almond Milk
* I then top mine with walden farms calorie free chocolate syrup and pb granola

Cheesecake Strawberry Whey Ice Cream:
1Container Non fat greek yogurt (can use vanilla or a berry)
1 Scoop White Chocolate Protein Powder
1/2 C unsweetened Almond Milk
Sprinkle of cinnamon
Sprinkle of Vanilla
* I then top mine with a couple freshly chopped strawberries and a handful of berry granola for some extra crunch

Mix all ingrediants together and pop in the freezer for about 30 minutes take out and enjoy!!!

Now for the macronutrients (without extra toppings):
145 Calories
1.2 G Fat
14.5 G Carbs
19.2 G Protein

Chest and Abs

I have been getting a lot of more questions regarding my actual workout and lifting routines and what I do so I figured I would post some on here. By no means am I an expert (well actually I kind of will be as I am getting my doctoral in Physical Therapy soon) but still I do what I feel works well with my body.

I tend to do separate days for different body groups because your body needs to rest to recover and build itself back up. I tend to have back, chest, arm, and leg day, and then also incorporate abs in two of those days.

These workouts have proven to show the most gains for my body but everyone's body and metabolism is different so keep that in mind! Typically my routines consist of anywhere from 8-12 exercises subsets 8-12 reps and 3-4 sets. Also make sure you are lifting heavy and using proper form, thats what the mirrors are there for, don't be afraid to ask a trainer to if your concerned you are doing the form wrong! Bad form can just get you injured and that is definitely no fun!

So here is a typical workout for chest and abs that I do hope you enjoy:

Chest:
1. Bench Dumbbell Chest Press (make sure to bring the dumbbells straight across the nipple line and stabilize yourself by pushing into the ground with your feet)
2. Bench Dumbbell Chest Flys (make sure to keep your arms as straight as possible and not drop your arms below horizontal)
3. Machine Flys
4. Machine Chest Press
5. Incline Dumbbell Chest Press
6. Decline Dumbbell
7. Bench Single Arm Chest Press (keep palms of hands facing in and elbows at side as you lower each dumbbell individually)
8. Bench straight arm overhead pull overs (using a single dumbbell laying on bench keep arms straight and lower over head then pull back up straight)

Abs:
1. Leg raises (on floor or on bench)
2. V sit in and outs on bench
3. Butterfly sit ups (sit feet in butterfly position touch toes in front and swing arms over head and touch floor while doing sit up)
4. Russian twists with medicine ball
5. Standing Oblique crunches with weighted plate in opposite side
6. Reverse crunches
7. 1 min planks
8. 30 second side planks

Typically I pick 1 chest and one ab exercise and do one set of each until 4 sets are complete then move onto another two exercise. Make sure to take little rests in between the two exercises. And if you can do more that 12 sets of an exercise your weight is too little! Lift heavy and watch that body change!

If you have any questions feel free to ask!

Protein Apple Dip

Snacks are usually where we get in trouble with our eating, we start each day with a healthy breakfast, can usually manage to pack a healthy lunch and even eat a healthy dinner with the family when we get home. It is the snacking that always seems to get our upper hand on us, I like to incorporate a good source of protein in each snack I make along with good carbs but lets be real sometimes that is really hard!

Well I have come across a new easy peasy snack thats easy to make and packed with protein! Its my Protein apple dip! 

Yes most of us always go to Peanut butter and don't get me wrong I am obsessed with peanut butter but I usually always have the problem of eating it spoonful by spoonful and 450 calories later well you know the story haha, so here is my new go to and its almost just as tasty as real peanut butter (lets be real nothing compares to the real thing!)

Protein Apple Dip:

1 Scoop white chocolate protein powder

1 T Chocolate PB2

Water (till consistency you desire) 

Mix all 3 ingredients, refrigerate for about 5-10 minutes and boom you have a delicious dip that goes great with apples, bananas, strawberries, rice cakes really anything your heart desires! 

Macronutrients:

143 Calories

1.8 G Fat

6.5 G Carbs 

26.5 G Protein 

Have a blessed day and always give it your all in all that you do! 

Cake and Ice Cream and my favorite Protein!!!

So my weakness has forever always been Ice cream I am obsessed with the stuff yet always hated how bad it was for you, and of course who doesn't like cake??? Basically I just love sweets! But who says eating clean and healthy has to deprive you of that?

I for one refuse to give up my chocolate! So for tonight I made this lovely concoction and man of man was I in heaven!!!

Um yes literally just fell in love with myself for creating this dessert so here is the recipe for all you chocolate addicts and clean eaters! 

Chocolate Protein Mug Cake:

1 T Chocolate Protein powder

2 T Unsweetened Coco

2 T Nonfat greek yogurt

1 T unsweetened apple sauce

1 egg white

1/8 t baking soda

1 packet stevia

1/4 t vanilla 

Mix ingredients in mug and microwave for 1:30- 2:30 min watch it though and microwave in 30 min increments! 

I topped mine with Artic Zero Peanut Butter Ice cream and Walden Farms no calorie chocolate sauce!!! 

I went to town on this and even licked the plate clean, but I have no shame in that :)

Now for the calorie content:

177 Calories

21 G carbs

26 G Protein

2 G Fat

Hello yummy enjoy! I know I did and will be experimenting more and more with these! 

Treadmill Shredmill

So I am by no means an expert but I constantly have friends asking me what exercises to do so I figured I would share one of my favorite Cardio routines!

Honestly you could probably do this on an elliptical as well but Ill be honest I hate ellipticals and am on them maybe 4 times a year NO JOKE!

But here is the routine I did tonight and man was I covered in sweat by the end of it, even got my heart rate up to 166 during it!

5 min warm up I ran at a 6.0
Then 5 rounds of 1 min 30 second sprints at 8.5 and 30 seconds off
Then 5 rounds of 30 second sprints at 9.5 30 seconds off
Then 5 rounds of 30 second sprints at 10.0 30 seconds off
Finally cool down with a 5 min incline walk (15% incline at 4.0)

Woo down! And it doesn't feel like your on the treadmill for forever cause you are constantly just keeping track of single time frames :)

Enjoy my friends and be sure to lift weights and lift heavy to gain that muscle and lean out (I paired todays treadmill workout with triceps and biceps and I am sure to feel it tomorrow!)

Have a wonderful night!

The Famous Egg White Oats

So whether you like to our not eating breakfast is one of the most important things you can do for your health. Not only does it help you to get started on the right foot everyday but it jump starts your metabolism and takes your body out of a fasting state, so EAT EAT EAT your breakfast!

I'm not gonna lie the first time I ever heard about mixing egg whites and oats I thought "ummm gross those two things should not be mixed... I will eat them separately instead," well guess what I finally caved in and tried it! And let me tell you yummy yummy yummy in my tummy! Honestly the first thing I thought when I put a spoonful of it in my mouth was wow this tastes like french toast :)

So now for the recipe:

Egg White Oats:
1/3 C oats
2/3 C water
how ever many egg whites you want (at first i started with 4) then changed it to 2/3 C liquid egg whites
Cinnamon, Stevia, Vanilla (all to taste)
And whatever else you like to add- I have tried bananas, strawberries and blueberries all delicious!

Combine oats and water microwave for 1:30 min, while in microwave whisk egg whites. Then combine oats and egg whites and mix together, microwave for an additional 1:30- 2 min. Combine remaining ingredients and boom your done! Its a quick east filly and nutritious breakfast to keep you going till your next meal :)

Macronutrients for 2/3 Cup egg whites and 2/3 C strawberries:

211 Calories

1.1 G Fat

18.1 G Carbs

18.4 G Protein

Macronutrients for 2/3 C egg whites and 1/2 banana:

232 Calories

1 G Fat

21.8 G Carbs

18.3 G Protein

Quinoa Stuffed Acorn Squash with Agave Lime Glazed Salmon

So since my parents decided I was actually a good healthy cook they have requested that I make dinner for them once a week! And well I love to cook now so of course I said yes! (Plus I get to help them be healthy :)

On the menu for tonight was quinoa stuffed Acorn Squash (I had actually never had acorn squash before but have decided to start trying a new veggie a week).

The recipe can definitely serve 4 people :)

Quinoa Stuffed Acorn Squash
1 acorn squash
1 C cooked quinoa (you can buy precooked from fresh and easy)
1/2 T olive oil
1/2 C  chopped onion
1/2 an apple chopped
1 T craisins
1 T walnuts
1 egg white
1 t cinnamon
1 Packet stevia

Preheat the oven to 350, cut acorn squash into slices and clean out centers. Place Squash on baking sheet. Cook quinoa as directed. Add olive oil to pan and begin saute onions until brown (about 10 min) Then add chopped apple and saute for an additional 4-5 min. Once quinoa is done combine with onion, apple, craisins, walnuts, egg white and cinnamon.
Pack quinoa stuffing into acorn squash holes its okay if it piles on top (chances are you will have left over quinoa). Sprinkle a little more cinamon on the outside of the squash and then sprinkle 1 packet stevia as well. Cook for about 40 min or until top is brown and squash is soft! And enjoy!

Needless to say we devoured the squash it was so delicious (I even impressed myself).

Now for the Agave Lime Salmon! 

16 oz salmon filet (4 pieces)

1/2 T olive oil

I T agave nectar (can substitute honey)

1 T lime juice

dash of cinnamon

1.5 t garlic 

2 T finely chopped onion 

Set oven to 350 (look at that works perfectly with the squash!) Combine olive oil, agave nectar, lime juice, and cinnamon. Place Salmon in individual foil sheets and pour glaze over them. Then sprinkle garlic and onion on top. Close foil to create a backing pouch and cook for about 25 minutes or until flakey. 

The salmon had a sweet and savory taste that paired perfectly with squash :) Enjoy!!! 

For those of us who like to know their macronutrients and how calorie dense my meals here you go: 

For 1/4 serving of salmon and quinoa acorn: 

311.1 calories

20.4 g Fats (mainly healthy from the salmon)

30.5 g Carbs

25.7 g Protein

Hope you enjoy, and remember to take everyday by itself and be thankful for the moment :) 

My First Post!

Hey there!

So I am a little behind on the new years resolution of starting a fitness and food blog like I am sure a lot of people did, but hey better late than never!

I have always been super into working out playing sports but it definitely was not till recently when I really got into cleaning up my diet and focusing on my nutrition and what all I was putting into my body. Needless to say it is amazing the change I have felt since beginning to nourish my body with everything good for you!

Don't get me wrong I still love nachos and margaritas and of course Ice cream but putting those few and far between is definitely becoming more of the norm and clean eats are taking over! (Who new clean desserts could be so delicious?!?!)

Fitness Food and Fun is basically my blog dedicated to motivating myself to stay on a healthy tract and help motivate others out there as well!

So here is to positive changes for the rest of 2013 and many many years to come!

Gods Blessings!

-Daniella