Treats and meal dishes !

I've experienced it myself ,so I completely understand how hard it is to leave sweet yummy bread,sour candy ,soda (not much of a fan ) bacon ,processed meat etc etc you guys get what I'm saying . However , reading will get these negative thoughts and excuses out of the way ..I'm going to be posting here and there a few substitutes that I've made myself or I've seen on other clean eaters I.g,fb, etc with reference to where to read more or atleast for credit .

 

 

 

Bread Eaters:

 

Banana nut protein muffins
1scoop of protein powder
3/4 tsp of baking soda
1/2 tsp sea salt
3/4 cup almond flour
1/4 cup coconut flour
... 2tbls coconut oil

3 eggs

2ripe bananas

1/4 cup honey

1/2 cup walnuts

Bake at 350 for 20-25 mins

Blend together all wet ingredients

Then add dry ingredients. Mix well and use a 1/4 cup to divide into muffins pan. Makes 12 muffins

 

 

Provided by Kmaecags

 

 

 

Shrimp lovers!

 

Cooking Information:

Servings : 2 Prep Time : 5 m Cook Time : 7 m

Macronutrients (per serving):

Kcal: 159 Protein: 23 g Carbs: 1 g Fat: 7 g

Ingredients:

• 8oz shrimps, shelled
• 1 tablespoon macadamia oil (olive oil is ok too)
• ½ teaspoon paprika
• Pinch cayenne pepper
• 2 cloves garlic, crushed

Directions:

• In a skillet over medium-high heat, sauté the shrimp and garlic in the oil for about 5 minutes until it’s pink.
• Sprinkle the paprika and cayenne over it.
• Cook for about another minute and serve

 

Smoothie Time:

Last night I had a few fruits that were going to go bad if I did not use them ASAP.

So heres this delicious creation I popped in my blender.

 

 

 

• Freshly squeezed lemonade (yellow lemons)
• 1 cup of water (to get rid of the acidic taste)
• handful of berries
• pineapple slices, about a cup

Blend and wallaaaa! Add a scoop of Pro Cel protein, great for juices like these !

 

 

 

Ihop aint got shit on these Pancakes

The picture says 1000 words, but this is delicious! Everyone loves pancakes in the morning.

Ingredients

• 1.5 serving (serving = 1 scoop) EAS Premium Protein Powder - Vanilla
• 1 oz Oat Flour (Partially Debranned)
• 1 serving (serving = 2 tbsp) Let's Do Organic Organic Coconut Flour
• 3/4 tsp Baking Powder (Low Sodium)
• 3 large Egg White
• 1 tsp Vanilla Extract
• 1/4 cup Almond Milk
• 1/4 serving (serving = 1 cup) Kirkland Signature Greek Yogurt
• 2 serving (serving = 1 packet) Pure Via Stevia
• 1 cup, halves Strawberries
• 2 serving (serving = 1/4 cup) Walden Farms Calorie Free Pancake Syrup

 

 

Directions

1. Mix all ingredients together in a bowl (except for strawberry's and syrup).

2. Pour into a non-stick frying pan, set heat to medium.

3. Cook at medium for several minutes keeping an eye on the pancakes, once bubbles start to form, flip over and continue cooking for 5 minutes.

4. Once done, plate, top with strawberry's and syrup (trader joes has a great syrup that contains no sugar )!

 

 

 

 

 

WORK IT BABY ! What does what !

Ok ok people you wants killer abs ?

Yes ! Their it goes, Not much of a mystery but its only obvious.

As Ive mention on my previous post PROTEIN (chicken,salmon,tilapia,shrimp in some cases ,ground turkey )

Your veggies are very very important in your diet it contains high water and fiber content!

Berries are great antioxidant's that help your Metabolism ,inflamation,belly fat fighter!

 

Drinking water can help you from indulging and eating because your brain creates thoughts making it seem as if your hungry, but in reality your thirsty . Drink atleast a gallon a day yes I know its hard.

 

Whole grains, makesure everything is whole and make sure that when you look at your ingredients it does not say bleached flour!!!! big no no!

 

 

 

Leg extension machine: If you want to work out your inner thighs and quads this machine is great. If you’re just starting off then put the weight to 35kg and do about 8 reps, 4 sets(adjust seat to help support your back and adjust the equipment properly to your best comfort). If your legs are not burning by the time you get to your second set then I suggest you add some more weight.

This machine promises to work your quads and your inner thigh muscle, whilst they definitely work your quadriceps I have found myself that they really work my inner thigh muscles, in particular my vastus medialis which is the muscle just above the knee towards the inner thigh.

Do not make the mistake of doing lots of reps feeling comfortable, you absolutely need to feel the burn as this indicates your muscles are working and burning fat also.

 

 

Stairmaster:Im still scared of this machine but this machine is amazing! The stair master is one of the most intense cardio machines that will not only tone and strengthen your legs in various areas but will also improve your cardiovascular fitness. The stair master simulates the process of walking up the stairs, at a steady speed you will feel great for the first couple of minutes but give it some time and your heart will race and your thighs will feel the burn. Again, great indicators of a good work out.

 

Seated leg press: This is definitely one of my favorite machines after a good cardio workout because I get to sit down hehehehe. The seating leg press works your quads, hamstrings and your glutes. When I first used this machine I would do 10 reps of 4 sets on about 45 kg. I now do 15 reps of 5 sets on 105kg. It’s a work in progress but push yourself in terms of weights, you will surprise yourself how much you can push using this. Quick tips using this (there should be a guideline on the machine itself), when you push out from your feet (pictured to the left) push more from your heels, this will really work your glutes, and do not extend your legs to the point of locking your knees – you will cause serious injury to them if you do.

 

 

Overhead weighted squats

 

Your chest must be pushed out slightly to allow the back of the shoulders to support the weight carefully. As you rise from the squat squeeze your glues right in.

Ask for assistance the first time you use this and do not be embarrassed, you need to ensure from a member of staff that your positioning is correct otherwise you will seriously damage your back; overhead weighted squats work wonders for your thighs your glutes, your cardiovascular fitness and I’m sure even more, it is a MUST.

 

Until tommorroooww!!!!!!!!!!!!!!!!!!!!!!!!

DENISEEXOXO

CHEAT ON THIS !

Yup pretty much sums up this week! Sorry for the whole delay on my meals, I'm trying but its pretty hard to juggle everything on one tiny plate. Insomnia has been hitting real bad this week, So I'm pretty much just drenched !Now that I have more time than ever , I cant seem to figure out how I did it before. I guess

THE TIME HAS COME! I will be preparing my agenda to juggle everything so hopefully that will help me remember and prioritize the important things in my life.

LMAO this just made my day a bit soothing lol. I AM NOT THAT FRIEND.

ANYWAYS......! HERES TODAYS MEALS

 

TODAY WAS MY CHEAT DAY <3

• BREAKFAST

OATMEAL COOKED IN WATER WTH A STICK OF CINNAMON

• LUNCH

CHEAT MEAL BUFFALO WILD WINGS WITH A TALL GLASS OF WATER WITH MY SIDE OF VEGGIES

• DINNER

OH GOD IM STILL NOT HUNGRY BECAUSE LUNCH WAS JUST HIGH IN FAT,CARBS,SODIUM,SUGAR AND EVERYTHING YOU CAN THINK OFF..............

 

 

 

IM SO AS A MUTHA FCKKKRRR SO I HAD TO TAKE IT SLOW TODAY BEFORE I ENDED UP IN A WHEELCHAIR.

 

Lower body again, trying to tone my lower back so .. I did obliques, different techniques, Cant remember the names but search some up and just do them....Of course I couldnt skip my planks I love those biotches, fore arms and I finally have the scars to proove it, planking on concrete and rocks isnt fun.. I did cardio for about 20 minutes.

killed my workout with my 100% fruit and vegetable juice. OJ AND CARROT!

 

 

 

Delicious -Fast- and Easy. Im talking about BREAKFAST sillly

Breakfast:

• 2 eggs
• Oatmeal
• Avocado
• Peaches

My eggs consisted of 1 egg white and one whole egg, half a tea spoon of 100% olive oil, I  added pepper and a pinch of salt (pinch)

Oats: cooked in water , a pinch of vanilla extract and a table spoon(,maybe a bit less) of cinnamon powder.

Serving size:1 cup

Avocado my boyfriend. mixed it with my favorite tomatoes<3 and I added a pinch of Lemon in replacement to salt.

Keep it clean and simple<3

Yawnn!

Good morning Bloggees.

Thank you for stopping by <333 Yesterday was my first day back at the gym and well let me tell you guys that this is how I feel 

For (I repeat) personal reasons I am unable to do upperbody or any strength workouts that are too crazy . 

Get PHYSICAL

• Warm up

--20 minute elliptical Level 9 yesss I almost died ! I was dying at 5 minutes but kept reminding myself that ITS ALL MENTAL, PAIN? WHAT PAIN? then I had to stop because I was getting dizzy lol. Yes its been two months, and Ive never had a problem getting to 20 min.

• Plank

--2minute plank : Planks make for a great introductory exercise to teach proper muscular recruitment if proper body alignment is used. Planks build support capacity for more difficult upper body exercises. Lastly, although it should form the backbone of most exercise programs for any beginner, it should only be thought of as that, a progression, not a mainstay.

• Lunges w/ weights

-- 5lbs on each arm .. Self explanatory 

5 sets of 10 

•  Superman 

--2minutes Take it easy this is not fun or easy . This will help your lower back and strengthen your core.

•  Swim Superman!

--2 minutes .Superman position raising your arms and legs as if your swimming.

• 10 minute Stair master

--I cant recall the level or speed but I do it slowly because Im afraid to eat shit..

Reminder, Take it slow, take your time, the important thing is that your there and your motivated to become a better you<3 

Thank you for reading <333 

Good morning

Yawwnn.. Out in traffic as we speak. Having breakfast, Im having oatmeal that I cooked in Almond milk (sugar free) flavorless and I had vanilla extract so i added a pinch of that and added cinnamon! Deelllliishhh!!!! Its the first time I do it and I will be eating this on a daily basis, it tastes like Arroz con leche. Simplicity ,dont break your head guys. What if you dont like oatmeal? Have boiled or scramble eggs same thing applies on my breakfast post. Have it with a side of veggies and avocado. Its been two months since I was forced to leave the gym (personal reasons) but Im back on it 5 days a week , havent checked my body fat but I will today . So my lunch is awaiting at 2pm ill post a pic of what it looks like and what my workout routine looked like.

Simple is always better

Im tired and so are you! I have a long day ahead of me tomorrow , Back on my 3month diet to lean out and cut nasty fat . YUCK! I will be cutting my blogs a bit shorter because Simplicity is more. I dont want to confuse you guys or Bore you. I hope im a bit entertaining at least. I just wanted to give you guys some knowledge and a sneak peak of what will be going on IF you choose to take this challenge. 

If you thought about it, maybe you should because a healthy lifestyle will increase SELF-ESTEEM , PHYSICALLY AND MENTALLY AND GIVE YOU MORE OPPORTUNITIES IN LIFE. Just remember that being healthy is a lifestyle, You can have a cheat day ! Dont eat 2 dozen donuts ice cream nachos chili cheese fries wings and pizza and make that a cheat day . Eat your wings and veggies with water. have your thin crust cheese pizza with veggies. Try not to over do it you know . I will be posting my workouts on a weekly basis, once my camera guy becomes available. Just remember that you need to eat 4 times a day and snack in between to keep that metabolism going ! Goodnight world and have an amazing week !<3




EVERYTHING IS POSSIBLE IF GOOD ENERGY AND MOTIVATION IS INVOLVED-Denise