Tropical Pre-Workout Green Smoothie!

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Hey guys, if you are feeling tired and run down before your workouts, don’t turn straight to artificial supplements and pre-workouts! First try this delicious smoothie. It gives a great energy boost naturally and lots of important vitamins and minerals all packed into a delicious sweet treat! It’s great right before a workout or as a filling breakfast to start your day! Let me know what you think :).

Serves 1

Recipe:

-1/2 cup raw liquid egg whites (pasteurized)fr_2202_size880

-1 ripe frozen banana(120g)

-1/2 cup frozen mango(70g)

-1/2 cup frozen peaches(70g)

-6 large leaves of romaine lettuce chopped(90g)

-1/2 cup-2/3 cup water(depending on how much you need to blend, mine worked with a little over 1/2 cup)

-1 tsp flax seed

-Optional: few drops of vanilla extract, few drops of coconut extract, stevia/truvia or another sweetener such as honey to taste.)

 

Directions: Place all ingredients in your blender and blend on high until smooth and creamy! *Note* blend a little longer than usual so the romaine gets completely blended with no little pieces.

Nutrition Facts: 286 calories, 2g fat, 7g fibre, 17g protein

What I ate Today!

Hey guys, sorry I have been gone for a while but again it’s summer and it’s hard to keep up the blog when I’m on vacation! If you didn’t already see, I have posted multiple pictures of the delicious ice cream and other desserts I ate while at my cottage. They were all amazing and it was fine to eat them in moderation since I was getting more exercise at the cottage then I do normally at home. I kept up my workouts as well as biked & went for long walk/runs on the beach almost everyday. I love it there but now that I’m home I’ve bumped up the intensity of my workouts as well as the amount of food I am consuming. I’m ready to go all in again! Care to join me?

Some random eats from today…

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My current favourite breakfast..egg white oats(recipe in index) with warm blueberries, almond butter, crushed almonds, flax, cinnamon, vanilla, salt & a dash of almond milk.
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A snack of Chocolate Chai Tea, red pepper, carrots, 2 kinds of spicy hummus along with additional chili pepper flakes(can never have too much spice!) & scrambled egg whites with dill & other spices. I ended up only eating half of the hummus!
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Lunch was a banana with 3oz. of lemon dijon chicken. This is actually one of my favourite lunches though I typically eat an apple instead of a banana but my Dad stole the last one this morning…

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I also tried this new s’mores Luna bar. I also just tried the chocolate nut brownie one as well but I definitely prefer this one! Reminds me a lot of a typical granola bar but much healthier and with 9g of protein, it keeps you feeling fuller longer!
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For dinner I had this amazing lasagna my Mom makes on occasion, it’s made with cottage cheese(don’t be turned off by this..it’s what makes it awesome), low-fat mozzarella, parmesan & extra-lean ground beef. It’s honestly the best lasagna you will ever taste, haha not being biased or anything. I also ate these perfect cucumber slices as a side with my dinner. They were straight from my garden and tasted amazing! (I didn’t take a picture but I also had a cucumber with my Luna bar as well)
I also had dessert today! I had a little bowl of fresh blueberries and strawberries topped with light cool whip…one of my favourite desserts!..the other? Pudding with cool whip!
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I got my workout in today, it only took me 30 minutes to complete. I worked back & abs, here is just an updated picture of my arm muscles. I plan on working on them more but they are okay for now!
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My Eats Yesterday…

Hey everyone, so as requested here are my eats for yesterday..I am not very exciting during the week so many of my meals are pretty repetitive. I wasn’t (and am not still) feeling very well towards the end of yesterday so my food choices are a little different then usual. I think I may post again to show you what I eat about 75% of the time(when I am not sick haha) if you would like..?(yes I am pretty boring actually..lol).  But because I took these semi-attractive photos to say the least I thought I might as well go ahead and share yesterdays eats with you. Maybe it will help to give you some alternate ideas to what you’d normally eat too…

Messy Counter..
My counter is never clean when I go to make a smoothie! haha. This one was peanut-butter banana since my freezer is overflowing with ripe frozen bananas. Not sure why I had the stevia out, this smoothie was plenty sweet enough on it’s own.
protein powder
Here’s the protein powder I use for smoothies, I took a picture as I scraped out my last scoop! Love this stuff! I highly recommend it.
banana peanut butter smoothie
And..the final product.
ssaladdd
For lunch I had one of my typical giant salads consisting of a ton of romaine lettuce, red pepper, green pepper, green/red onion, carrots, kidney beans, herbed goat cheese, black forest ham, 1 hard boiled egg, a little salt, pepper, basil & oregano topped with light italian dressing.

Snack Time Protein Bar!
For a snack this is also a bit different for me because I had a new protein bar I bought as a treat. I’d heard they were really good…
snack time protein bar close up
…and they are. Like eating an OH Henry bar! This one was Caramel Chocolate. I also had some usual carrots with 2 types of hummus(supremely spicy/roasted red pepper) and a cup of chia tea plus a cup of water!
Ribs
For dinner(note this is when I started to feel a little sick), I picked at 2 ribs my Mom made, they were good but sadly I could only eat a little.
sBeans I also had only about a spoonful of these amazing beans(again I wish I could have brought myself to eat more!).
smacaroni Lastly I also had a small bowl of my Mom’s delicious macaroni tuna salad.

greek yogurt bar
Later being a little hungry still due to my small dinner I stupidly had a strawberry healthy choice greek yogurt bar. It tasted great! But my stomach wasn’t too pleased with me later!
sBedtime snack
Before bed I usually have a big snack so instead I just had a small piece of my favourite whole wheat toast, some natural peanut butter and banana and a couple strawberries and carrots. Perfect comfort food to me!

So that’s my yesterday in a nutshell! Everything I ate was fit into my macros, although I think I may have eaten slightly less than normal due to my upset stomach. I also was not able to complete my workout but it’s best to listen to your body so I am not going to lose sleep over it..Anyways, hopefully I can share more of my meals with you and include some more exciting foods haha, but that’s it for now! 🙂

~Sam~

IIFYM Diet, Does it work?

Pulled Pork Dinner2 RR Froyo 2

Hey guys! oh my gosh, It feels like it’s been forever since I have posted! I have just been so busy with school, friends and everything else that I haven’t had any time! I have felt so bad about not posting because I promised a new post on this like a week ago… Anyways I am glad to say I am finally getting around to it! I want to share with you guys the BEST “diet” more like lifestyle..on the planet!! I have never been happier with what I am eating and I have found such a perfect balance between health and enjoying life..it’s amazing so I want all of you to be able to find that balance as well! So..

Have you ever heard of IIFYM? If not..it stands for “If It Fits Your Macros”. You can probably research into the details of this because there are many forums explaining the topic further, but basically it means you can eat ANY foods as long as they fit into your macros for the day. This includes..ice cream, cookies, cakes, pizza etc. you name it! BUT, haha yes there is a catch. I am not telling you to go out like a crazy person and eat every piece of junk food in site. As well, you try eating at least 100g of protein in junk food like chips/cookies, it’s not easy! So instead, how this diet is suggested to be used is like so.. Read More!

Bodybuilding Meal Examples

Just a few examples to give you an idea of what I eat and to help you if your stuck!

bodybuilding snack example better

bodybuilding meal example fruit bowl

bodybuilding snack example better 2
1 cup greek yogurt with 1/4 cup quick oats, 2-3 drops stevia sweetener, 1/2 tsp vanilla extract, 7-12 almonds crushed, chopped pineapple and strawberries. Mix! (I like to let the oats sit in the fridge with the greek yogurt for a little before adding the toppings).

Bodybuilding Meal Example Dinner
Bodybuilding Meal Examples Dinner

1 cup romaine lettuce, 1/4 of a large tomato chopped, 1/4 of a large avocado chopped, 4oz lean ground beef with taco seasoning, 1/2 an elzekiel wrap (heated in the microwave), a few chili pepper flakes, cayenne pepper, 1 chopped green onion, 2 tbsp fresh salsa, 2tbsp greek yogurt. Optional sprinkle of cheddar cheese. Mix! (Serve with the meat hot!).

Bodybuilding Meal Example Lunch
Simple 1/2 cup plain shredded chicken breast with a little salt/pepper(I use canned for this because it flakes nicely and is moist). 1/2 cup peas, 1/2 cup cooked brown rice and 1/2-1 tbsp reduced sodium soya sauce, chopped green onion and a little pepper to taste. Serve hot.

Intense Short Home Workouts: #3, No Equipment, Time Challenge

If you haven’t already seen these posts before, I am going to be posting a new workout(hopefully) everyday. This is going to be the exact workout I am doing on that day! These workouts whipped me into shape and they are only 10-20min long each. If you don’t have time for one of these a day, you must be extremely busy! Or just very good at finding excuses ;). So try at least one of my workouts and let me know what you think. If you follow my workouts daily and try out some of my recipes(or just use them as inspiration for your own recipes/meals) then I guarantee you will see dramatic results! Goodluck and happy exercising :).

Today’s workout is short and sweet but definitely not easy. But the moves today are very simple and no equipment is required! This is all on you. This is a time challenge so complete as many rounds of these three exercises in 10 minutes and report back here in the comments to let me know how you did! Enjoy!

10 Buprees (push-up included)

10 Squats

10 Sit-ups

Repeat.

                         10 minutes. Go!

 

*I just finished this workout. I completed 5 rounds, +1 burpee. Can you beat me?*

SHORT, INTENSE HOME WORKOUTS:#2

Hey guys! Here is today’s workout. I will be doing it later tonight so I hope you are ready to join me! We are going to push as hard as we can and give it all we got! Work to your own limits. You will feel so much better once you finish if you know you worked as hard as you possibly could. Remember, the effort you put in= the results you’ll achieve! So give it 100% and that’s what you’ll receive. Let’s do this.
3 Rounds, as fast as possible. 4th Bonus round anyone?
Equipment Required: 1 set of middle weight dumbells (1 am using 15 pounds)
10 Dive bombers*
20 Squat Leg lifts**
5 Dumbell preacher curls***
5 Corkscrew curls****
10 Weighted lunge jumps*****(I used 8 pound weights for these)

*Search anywhere on the internet and you are sure to find an example of these! They are a form of push-up where your legs are kept wide, arms close in push-up position, bring your body forward as if you are going under a low fence, then return back under the fence. Repeat!
**Stand and do a regular squat, then after your squat, lift your right leg straight up to the right side of you. Place your leg back down, do another squat and then move on to your left leg. Keep alternating legs. Each leg will be 1 rep.
***Stand with your back straight and legs staggered, dumbells in each hand. Do a basic bicep curl then at the top of the curl, twist your wrists to face away from you and push your arms straight up. Lower your arms back down while twisting back to a bicep curl position, lower your arms to your sides. Repeat!

****Move into a low squat position while holding two dumbells. Place your elbows between your legs using them as support, do a bicep curl. If done properly, you should feel this in your legs and arms.

*****Do alternating lunges with weights in both hands by jumping upwards to switch legs.
Comment below and let me know how you did or what you thought about the workout! Ask questions if you need a better explanation of any of the moves.

Hope this is enough explanation! Also here is a picture of my delicious salad I had for lunch today. I topped it with a tsp of olive oil and 1 tbsp of balsamic vinegar!
Salad cherry tomatoes

Short, Intense Home Workouts:#1, No Equipment Needed!

Hey everyone, so I decided today to start posting a series of home workouts that you guys can all do with very minimal equipment in your own houses. These workouts are not long at all and very to the point so no excuses! I encourage you to try and do one everyday with me and tell me how you did in the comments. So if you are doing the workout, just remember I am doing it too! These small workouts have kept me in shape for a long time. I don’t do any additional cardio or anything! I just eat clean(as seen in the “How I Eat”  page) and follow my workouts daily. If you ever feel like you are over working yourself anyday then that’s when you should have your rest day. I don’t plan a specific rest day, I don’t even take one if I don’t have to. Only if I truly feel I need it. Best advice I can give is listen to your body!

Now onto the first workout!!

So for this first workout it is one with a time limit. This means that you need to set a timer for 10 minutes to complete as many rounds as possible! So push as hard as you can with as few stops/breaks as possible. Once you’ve completed this workout, come back here and tell me how many rounds you completed in the comments and try to beat my time(note I am only human so my scores’s will be about as good as yours!

Hope you all enjoy!

My Score: 2.5 rounds completed. Can you beat me?

10 Lizard Burpees*

10 Twisted Push-ups**

100 High Knees

10 Forward and Backward Squat Jumps***

*These are like regular burpees with just  a little change. (jump down into plank position, do a push-up, pull one knee up in the direction of your shoulder on the same side, place your foot back, jump in and jump up. While jumping up, rotate in the air so you are facing the opposite direction and do the second rep with your other foot).

**Do a push-up then lean onto one arm into a side plank position. Twist over into the crab position. Without letting your butt touch the ground, swing your same arm over until you are back in a push-up position. Do another push up and repeat going in the opposite direction.Keep one foot on top of the other or in the air when you are doing a push-up.

***While hovering in a low squat postion, jump forward, then jump back. That’s one rep. Stay low in a squat position the entire time!

 

If you have any questions/need help with any of the listed exercises, feel free to ask! I know it’s hard to understand a workout in words!

 

 

My Personal Workout Regime & Fitness Myths/Excuses

Heyy everyone who is still awake! haha another late post, I always end up doing my workout really late at night then eating my post-workout snack while doing a post or two for the blog. Turns out today isn’t a recipe but instead I thought I would let you all know what I do to keep in shape. I wanted to also go over a huge myth and something that annoys me very much about people’s views on working out! Keep reading if you are interested. 🙂  continue reading..

Fast On The Go Clean Dinner & Breakfast Smoothie

raspberry almond smoothie dinner salad trail mix small salad trail mix

Hey everyone! Today I had an almond-raspberry-banana protein smoothie for breakfast(super tasty and filling) and a super fast light dinner of salad with some crumbled goat cheese and olive oil/balsamic dressing because I wasn’t very hungry and I was leaving to go to a movie(The Call). I brought along with me a really great trail mix I threw together which included dried chickpeas, almonds, sunflower seeds and raisins..perfect snacking food! Too bad I only ate less than half while watching the movie. Why? Because it was crazy suspenseful!!! I did not expect it to be that well..scary lol I came home and turned on almost every light in the house haha. It also had the worst ending ever! But I do have to admit if you want a movie that keeps you on the edge of the seat where you are yelling at the screen then this is for you!
Anyways! I finished off my trail mix when I got home and now I am getting ready to do my workout! Hope you all have a great night!