Lil Miss Fitness Freak

"And though she be but little, she is fierce"

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“Basic Bi***” Oatmeal



So I finally got around to doing a tutorial on how to make my oats. I have been asked a lot throughout the past decade (wow that feels weird saying that) how I make my oats because, I’m an oatmeal pro and I ain’t afraid to say it.

It’s not hard you just have to put a lil creativity and patience into it. Trust me, it’s well worth it.

Anyways, I decided this morning was going to be the time to do it so I hope you enjoy it. Please excuse my poor video quality.Β I know I say this all the time, but for real friends, it’s the best I can do currently. I hope the content is enjoyable enough to make up for the crap-tastic video aesthetics.

Click the link below the video picture to take you into the tutorial to make oatmeal from every white girl’s dreams….




Put Your Hands Up Friends…WIAW

Hey Friends!

I have collected quite the collection of foooooodzzz and different fooooooooddz as of late so I wanted to hop into Jen’s What I Ate Wednesday Part-ay once again after a lil break (as I didn’t really have anything interesting to show you guys). So behold summer lovin!

Peas and Crayons

Don’t forget to check out the other foodies blogs here and what they’re nommin on during this first full week of July. This is my favourite month…I’m biased though what can I say. πŸ˜‰ Other July babies out there?

Who thinks that grilled food is just better food?

20140707-214618-78378130.jpgGrilled chicken and veggie kabob with a homemade marinade (mustard, ACV, dried basil and garlic powder, lemon juice and chili flakes) over a lovely rainbow veggie filled salad that I made up. I also threw some avocado in there.

What did I ask for for my pre-birthday family dinner? Grilled food of course! Kabobs are love….

20140707-214617-78377578.jpgDemolished! Now that’s a #SaladBeast on a plate if I ever saw one. Delish!

Speaking of birthdays…You like my Mom’s attempt at making a ’23’ candle with only one of the numbers?


I laughed a lil. She makes me smile. Thanks Mom for putting some humour into my birthday cake. You all know I’m not one for cake, so this Apple Factory (only the best local market/grocer ever!) lemon meringue pie was enjoyed by my parents and Nana and Papa. No, the marshmallow ‘3’ candle was not devoured. Guess there are no marshmallow addicts in my family.

My first time having grilled trout

20140707-214616-78376539.jpgGrilled rainbow trout with the usual sides.

I died a lil and went to heaven. Those charred edges. That smokey flavour. As if I couldn’t love that fish any more…I was slapped in the face with a #Foodgasm. Maybe I need to try grilled kabocha…hmmmmm. Wheels turnin now.

Grilled food is even good as leftovers

20140707-214616-78376231.jpgBrown jasmine rice. Leftover chicken and veggie kebob and extra sauteed mushrooms and asparagus.

And you know that I’m never the biggest fan of eating leftover veggies. I lik’em fresh but theses were yummy and fueled me for the 2 hour dentist appointment. Why 2 hours? I got a whitening treatmentΒ  on top of a cleaning all thanks to Dad. πŸ˜€

Grilled food is so good that I try to recreate them at home…

20140707-214423-78263364.jpgStuffed grilled pesto chicken breast with grilled veggies and brown jasmine Thai rice.

George Foreman Grill…you did a prettty good job. Craving satisfied. Oh and that stuffed chicken


Mmmmmm…Twas good and all grill-y πŸ˜€

The stuffed chicken was simply a grilled piece of chicken that I seasoned with my homemade basil pesto and chili flakes butterflied open and stuffed with sauteed spinach, mushrooms, onion and some of my new sundried tomatoes that work brought in. They are unsalted, unsulphured and organic. So amazing because now I can eat sundried tomatoes guilt free once again! πŸ˜€ Orasta is the brand if anyone is interested.

Speaking of grilled food, who else thinks of burgers right off the bat when the word ‘grill’ comes up?

Ahhh..I have been burger lovin let me tell you. Unfortunately a true char grilled burger has yet to grace these lips but Foreman steps in once again to try to help me out.

20140614-215939-79179437.jpgGrilled homemade chipotle spiced (Mrs. Dash) turkey burger served in a bibb lettuce ‘bun’ and loaded up with sauteed mushrooms, onion and spinach, avocado, basil pesto, sprouts and tons of mustard. Grilled asparagus and roasted kabocha on the side.

I believe this is the burger I made for Chaunda and I the first time she came over. She’s in competition prep mode (ie diet restrictions) for an up and coming fitness competition so her plate was lil less squashy and more non-starchy vegetabley. I would die without my kabocha…just sayin. She loved the burger though. Messy but delicious for the win!

20140614-215938-79178825.jpgZee close up. Mmmmmm…

Round 2 was made for Andre and myself. I got a leftover kangaroo burger that pulled out of the freezer from Father’s day (I simply stuck the rest of the uncooked patties in the freezer for a later craving and just took one out to thaw a wee bit. Cooked up just the same as when they were fresh), while Andre got served a lamb burger, made up Greek style with his own homemade tzatziki sauce by moi, from Agram Meats. I picked up those lamb patties way back when my Dad and I first took a trip into that place and I drooled over all of their local(!!!) exotic meats.

20140707-214420-78260886.jpgSame toppings as the first burger, but I added my new lovely unsalted, unsulphured Orasta sundried tomatoes to it. Did I overdo it on the sauteed goodies? Perhaps. Did they then end up all over my face. Perhaps. So worth the mess though…

20140707-214420-78260168.jpgUmmm…I digress

I served our collard wrapped burgers (these leaves hold up better than bib lettuce I found) with a nice big salad and roasted butternut squash fries for me and me only as Andre is on a no-carb kick lately. Geesh, people and their carbs. I simply roasted the fries in some olive oil, garlic and chili powder, paprika and cracked black pepper, turned once and let then them go until I liked their doneness. Still working on getting them crispy…That is a special talent right there as apparently all I ever do is get them nice and caramelized and shrunken. #BittyFries.

Who craves more salads in the summer months?

I love salad all year round BUT I especially love a good #SaladBeast in the summer. I still have my roasted or grilled goodies in them though because that’s just how I roll, but the overall veggie lovin is real!

One other thing…

I have pretty much conquered that ‘no fruit ever unless it’s around your workout’ rule I had in my head lately with throwing various fruits into my salads. Yay me! Even if it’s a 1/4 of an apple here, or 2 ounces of a peach there, it’s still progress!

Verdict on fruit in salads…

YUM! I never thought I would like it, but I really do. So far I have had apples

20140622-200031-72031632.jpgSaladbeast with all the normal saladbeast mixins (raosted asparagus, acorn squash, mushrooms, and onions, raw peppers and cucumber, sprouts) sauteed chicken breast meat, avocado and RED DELICIOUS APPLE

I have tried both red delicious and granny smithΒ apples. Overall, I can’t pick a favourite as I enjoyed both the tartness (granny) and sweetness (red delicious) that they brought. That crunch though! Oh and that lighting at home is perfection! #OnlyAFoodBloggerWouldUnderstand.

I have also tried peaches!

20140707-214421-78261523.jpgSaladbeast with the same fixins as before BUT no avocado as I used fattier fish (halibut and the last of my leftover grilled rainbow trout..sadface) with peaches.

Sorry for the messy bowl, but I had to snap a picture because I think this was my favourite of the fruits I have tried. It was super ripe and sweet, but still has some crunch left. Perfection! I need to try grilling those peaches I think!

This was also my breakfast…err brunch… on my legit birthday (July 3rd). I made myself sleep in hardcore that morning after closing two nights in a row at work with their new later hours with no naps in between. It twas a good decision. Oh and the extra sleep was a good choice too. πŸ˜‰

What fruit should I try next? I’m thinking a berry of some kind. Bloobs maybe?


Who still cares about my proatmeal porn?

Either way, I had to share at least one bowl of hot goodnessyes hot, I don’t do cold oats. Even when I need a fan blowing on me to eat them because it’s 30 degrees outside, ma oats NEED TO BE HOT!

20140707-214425-78265084.jpgPreworkout Proats made with chia seeds, egg whites, gluten free oats, unsweetened almond milk and Cellucor cookie dough whey. Topped with melted nanner, raw cacao nibs, 1/4 of a cookie dough Questbar (some baked, some raw pieces) and 1/2 a tbsp of raw Artisana cashew butter.

I wanted to share this bowl because it was using one of my new Cellucor flavours…

Chocolate Chip Cookie Dough!

I was more excited about this one than the flavour ended up tasting. It’s very subtle. Lil disappointed, but it’s still good! The other flavour though, Chocolate Raspberry Truffle, blew my mind. The flavour is so prominent that I can smell the whey through it’s bag the second I walk in the house. My new favourite!

Well that’s it friends! Hope you’re enjoying some local summer goodies!

Do you like fruit in salads? What’s your favourite?

Favourite summer fruit and veggie? Cherries/peaches and rainbow sweet taters I would say.

Favourite thing to grill? What do youΒ  want to try grilled? I really want to try grilling one of my homemade burgers…or squash πŸ˜‰




Hey Friends!

So I’m just here sippin away on my new Stash Orange Chocolate herbal tea (I almost always have a mug of tea at night before bed) and after making the man his own OIAJ for his breakfast tomorrow as he rushes out the door, it occurred to me that I have never touched on this easy-peasy, lemon-squeasy deliciousness.

So lets touch on that shall we! πŸ˜€

So you might first think to yourself….

What the heck is an OIAJ?

Oats In A Jar. Ahhh you gotta love Instagram #hashtag names

So yeah, basically, as the picture shows, it’s your good ol’ oatmeal but it”s put in an ALMOST empty (this is important!) jar of nut butter.

You then may ask me….

Why would I do that?

Why would I cook oatmeal, dirty up a pot, then proceed to put it in a jar to eat?

Doesn’t that make it harder to eat?!?

1. Because who wants to waste the lil bit of nut butter left in the jar? Not this girl. #NutButterAddict

I would hope, no pray, that you wouldn’t just toss this jar out!


2. If cooking your oatmeal stove top, this means you don’t have to dirty another dish (ie. bowl). You can just toss the jar when you are done. Sorry nuker’s, you still have a bowl to dirty up.

3. It’s convenient, ready-to-go when you need it and portable. Got an early class and just want to sleep in a bit? Take your breakfast with you.

4. Get yourself a long handled spoon and you are good to dig in. It’s a game to get in all those crevasses AND if you buy a crazy angled and weirdly shaped jar, well that ones on you. πŸ˜›

So last thing before I give up some OIAJ-porn from Instagram and a few recipes, I want to mention that you can have your OIAJ two ways.

1. Hot and Steamy. This would be my preferred way of eating them because the thought of eating oatmeal cold makes me shudder. Just make sure your jar is glass as we don’t wanna be eating leaching plastic and chemicals do we?

2. Classic “Overnight style.” Again, with overnight oats in a jar you can heat it up in the morning BUT the classic overnight oats is eaten straight out of the fridge and generally is not actually cooked. Instead, a hefty serve of yogurt is often added to the oats and the acids from the yogurt help to break down the oats enough giving the OIAJ a nice chewy texture that many love.

So, we will start with Hot and Steamy shall we…

Bring on the #FoodPorn! Thanks to my fellow Instagramer’s and food bloggers for your delicious treats! πŸ˜€

To start, here’s a basic recipe. This is the one I made tonight for the man using Bob’s Red Mill steel cut oats. You don’t have to use steel cut, I just wanted to show you some variety.

Banana Bread Eggy [Steelcut]OIAJ.

Serves 1

  • 1/4 cup steel cut oats
  • 3/4 cup water or milk of choice
  • 1 large egg or 1/4 cup liquid egg whites
  • 1/4 cup greek yogurt
  • 1/3-1/2 of a large banana, chopped
  • Cinnamon, spices and/or sweetener of choice to taste
  • Toppings of choice
  • 1 almost empty nut butter jar.

Directions: Add you oats an liqiud to a pot on the stove and bring to a boil. When bubbling, bring the heat down to a simmer and pop the lid on the oats. Let them cook until almost all of the water has been absorbed. Crack and quickly whisk your egg or egg whites into your oats. Throw in your banana and whisk that in as well. Once your oats have reached you desired consistency (add more liquid if you feel they are getting dry while adding your egg and banana), remove from the heat and add in your yogurt, spices and sweetener. Toss into your jar and add your toppings.

Toss in the fridge to eat in the morning OR demolish then and there!20140509-220754.jpgZee jar. He’s likes his Mighty Maple Peanut Butter and Co.

Β Please NOTE that I waited for the oats to cool before putting them in this PLASTIC JAR.
20140509-220809.jpgToppings of choice. A slice of paleo banana bread, tsp of peanut butter and a drizzle of pure maple syrup.

Here’s another one of my own creations from a previous post..

Carob and Pistachio Eggy-Oats in a Chocolate Nut’s n’More Jar.
IMG_0296Apple Pie OIAJ. Kim @ The Coconut Diaries.
You can even do Waffles In A Jar (WIAJ). Thanks to Heather @ Kiss My Broccoli Blog.

And you don’t even need it to be a nut butter jar. You know what else comes in a jar?

045-1Proats in an almost empty jam jar. Debbie @ Accidentally Delish.

What about something chilled?

Let’s take a peek at the “Classic Overnight” OIAJ combos:

Here’s a basic recipe courtesy of Sarah over at The Sweet Life.

[Copied directly from her site]

Overnight Oats

1/3 cup rolled oats
1 heaping tsp chia seeds
1/3 cup plain vegan yogurt
1/3 cup nondairy milk
1/2 tsp vanilla

In a 6 ounce mason jar stir together the base ingredients until well combined. Add the remaining ingredients from the flavor options below and combine well. Cover and place in refrigerator overnight. In the morning, grab and go.

Enjoy cold.

*These will keep in the refrigerator for up to 3 days.

She gives a basic VEGAN recipe, which you can sub non-vegan alternatives if you wish, for cold overnight oats and some wonderful flavour pairings.

overnightClockwise from the far left: Chocolate Chip Cookie, Carrot Cake, Oatmeal Raisin Cookie, Banana Bread.
neopolitan OIAJ.jpgNeapolitan Vegan Overnight Oat Parfait. Angela @ Oh She Glows.

Peanut Butter and Jelly Overnight Oats. Michelle @ Peachy Palate.

Happy Friday Night Friends!

Do you like cold oats?

Ever had OIAJ?




Remember When…

…I said that I was a health and FITNESS blogger….


Ahem. So I apologize for my lack of fitness related posts for, oh what, the past decade. They just take a while to type up because I like to make them pretty which then leads to my workouts never being posted. Damn OCD perfectionism. I will try to do better…promise.

So since I had a few minutes to spare this morning while my apartment was being taken over for a shoot for Andre, I quickly typed up my shoulder workout for ya. Of course, a workout post is nothing without some pre-workout oatmeal porn

A girl needs her fuel amirite?

20140428-163156.jpgWeeooo for a cookies and cream explosion! With nut butter and melted nanner of course. πŸ˜‰ Party time…In my mouth.

So, yeah, that workout

Fitness background 8Try’er out!

A few notes:

  • I always start my workouts with a core super set to warm it up. Today’s core was a oblique focused so I started with a super set of 30 bicycles on the ground with weighted (35lbs) oblique sit-ups on the decline bench for 3 total rounds.
  • Monday workouts tend to get some lower body randomly thrown into the mix, hence why there are goblet squats and a new-to-me glute exercise (using the assisted dip machine) called the glute pressdown that I have been seein around. Build those buns of steel! Check it out here!


Looking for a new exercise to target the
glutes? Look no further than the Chin/Dip Assist Machine. In this
Fit Life episode, Nicole shows you how to use this classic upper
body machine to shape your backside. Check it out!

***When doing this exercise you want to ensure that you are doing full range of motion to really target those glutes. Bring the leg back up so that the knee is higher than parallel before pushing down once again. ***

After my post-workout protein muffin, a few hours later, this graced my plate for lunch.

20140428-163149.jpgI love me a good stuffed squash! This one had a few of my pesto chicken meatballs broken up into the mix along with purple kale, squash flesh, mushies, zucchini, onions, garlic, chili and worchestershire sauce. More kale on the side. Delish!

Still really having fun with shoulder day. This is prolly because I found new exercises to put into the rotation.

Happy Monday Friends!

Favourite shoulder exercise?

Do you eat before you lift weights? My pre-workout is one of my biggest (if not the biggest) meal of the day. Tons of carbs, good amount of protein and a decent amount of fat to keep me going through my long and heavy lifting sessions. It’s also probably my favourite meal of the day. Mmmm proats!



Back Attack Workout

Hey Friends!

Did you hit the gym today?

I did! πŸ˜€

Start your weekend mornins on a high note and hit some weights!

I even brought in some pronuts for everyone to nom on. They were supposed to be for a specific community member but unfortunately he couldn’t make it in. He will have to catch the next batch I bring in. In the meanwhile, I hope my fellow personal trainers enjoy the healthy peanut butter and banana protein donuts that are now sitting behind the desk.


PB and Banana. Best combo or best combo?

Before I share my back workout with ya, check out this fuel:


Anyone see the sprinkles?

In the Bowl:

Base: Cellucor COR-Fetti cake batter whey, gluten free oats, black chia seeds, unsweetened vanilla almond milk, water and cinnamon.

After letting it sit overnight in the fridge to soak, I cooked it up this morning with 1/4 cup of liquid egg whites, 60g of banana and 1/2 tsp of lucuma powder. I than topped it with 1/4 of a cookie dough Questbar (some baked pieces and some raw), 1 tsp of my homemade chunky peanut butter and 1 tsp of crack raw Artisana cashew butter.

So this lovely bowl was not only delicious but it also fueled my Saturday mornin back attack.

fitness background 2Here’s a few notes:

1. My “Main Lift” of the workout or my 5×5. I switch up my grips with pullups every time I go. This week was the angled handles and I used a 12.5 DB to add extra weight. 5 sets are done with about 5-6 reps + a Drop set. For the planks, I have a 45lb plate on my back and I hold it for 1:15 minutes 4x.

2. Rep Range: 4 sets of 6-7 reps + final Drop set. The rows were using a 35lb DB and going until failure (about 6 reps per side x4 times). Weighted mountain climbers are done 4x for 1 minute each. I have a 25lb plate on my back and my feet are elevated on a bench.

3. Rep Range: 4 sets of 7 reps + drop set at 95lbs. The inverted rows are done using the squat rack and I go until failure which is about 8 reps. Lastly, the knee ups are completed on the captains chair and I use a 15lb DB to do a set, then immediately do a drop set with a 10lb DB. I do this 4x with the final set having a third drop set with no weight.

4. Burn baby, burn! This is my final round and I call it my burn out as I try to go as quickly as possible. For a total of 3 sets, I aim for about 7-8 reps of my main exercise (the seated row), than run over to do as many pullups as possible (I get about 5 here, I’m tired!) and then finish off each round with weighted russian twists on the decline bench.Β  Similar to the weighted knee ups, I have two drop sets (set with 20lbs, than immediately do a set with 10lbs) in each round of russian twists, with a third drop set (no weight) on the final round.

That’s all for tonight friends and that’s TWO posts in one day. WHO AM I? πŸ˜›

Do you like doing drop sets? I love’em because I love to feel as if I am burning out every single last bit of that muscle.



Friday Free-For-All

Hey Friends!

Happy Friday to you all!

I have a lot of random things to post about so I decided to dump them all right here and now. Hope you don’t mind. πŸ˜‰

How did you start your morning off today?

Mine started off with a good ol’ shoulder and delt workout.


All sets are done with drop sets. Warmup before this workout was 3 sets of bicycle crunches (x30) super set with weighted oblique situps on the decline bench.

But first

My beloved…Quest-ified…Banana filled…Nut butter topped…


Base: 1/5 scoop Cellucor COR-Fetti whey, 1 tsp chia seeds, 1/2 cup + 1 tbsp gluten free oats, 1/3 cup each US almond milk and water. Refrigerate over night. Cooked in the morning with 1/4 cup liquid egg whites, 55g banana, 1/4 cinnamon bun Questbar. Topped with 1 tsp each crunchy peanut butter and raw cashew butter


Mmmmmm carbs.

Just the fuel I needed to get me through my workout.

Random Thought #1: I’m really lovin Arnold presses lately. I really feel like they are hittin all 3 heads of my shoulders and I’m seeing some definition in my delts starting to show up. Even my boyfriend noticed! Happy girl πŸ˜€

Random Thought #2: My new Artisana raw cashew butter is liquid gold. I mean look at it. LOOK AT IT!

Any new PR’s lately for all my workout junkies?

I finally feel like some of my strength is coming back after my 3 week sickness streak. Thank gawd! Working at about 90% of my max for the past lil bit was getting frustrating! Another boost in the carbs department may be helping with that too…

Yesterday’s leg workout: PR’ed on walking lunges with 125 pounds for 5 sets of 6 reps each leg. Wooo. Only up five pounds from my previous max BUT it’s 125lbs for a lil girl people! πŸ˜€

Confession…I may have only tried this because there was only 1 60lb dumbbell on the rack. Since I refuse to drop my weight down (especially for my first 5×5 set!) I did one 60 and one 65 and just rotated the weights on my shoulders for each set.

Random Though #3: Doing different weights, even only 5lbs, really shows you muscle imbalances. Oh hey weaker right leg.

Fabulous eats lately?

Both my lunch


Steamed lobster tail and shrimpies over a black rice/buckwheat mixture. Side of sauteed kale and red swiss chard with mushrooms, asparagus, onions, garlic and my curry and chili powder

…and dinner

Slab of steelhead trout baked with my freshly homemade basil pesto (oil free) and chili flakes. Side of swiss chard/mushroom saute and rosemary roasted acorn and kabocha squashes

Slab of steelhead trout baked with my freshly homemade basil pesto (oil free) and chili flakes. Side of swiss chard/mushroom saute and rosemary roasted acorn and kabocha squashes

…were ON POINT! I spied a lobster tail on sale for 2.99 so I nabbed that for my lunch. I also grabbed some trout just cuz that sounded delish as usual and topped it with some basil pesto that I had made just an hour before to add to my usual favourite sides for a nice dinner to myself. Andre is in Toronto shooting for today and tomorrow and since I have today and tomorrow off, I like to have nice food. Cooking for one should never be boring!

Basil Pesto (Oil-Free)

In a blender toss in:

  • 3 large bunches of fresh basil
  • Few tbsp of lemon juice
  • Few cloves of fresh garlic
  • Fresh cracked black pepper
  • Chili flakes to taste
  • Enough water to get’er whizzin

Simple as that! Now I make mine oil free so I can top anything with it, including post-workout proteins and grains (where you are not supposed to consume fats as it slows down digestion of the important nutrients -carbs and protein- to the muscles) but feel free to add…

  • Olive oil-makes it creamier
  • Walnuts/Pine nuts– makes it richer
  • Cheese (Parmesan generally is called for)- again, makes it richer and smoother

Random Thought #4: Pesto makes everything better!

Overall I had a really productive day!

  • I went to the farmers market which is always enjoyable for me
    Finally tried a tea at the market. OMG best tea I have ever tried I think-> Loose Leaf Cinnamon Plum. So good

    Finally tried a tea at the market. OMG best tea I have ever tried I think-> Loose Leaf Cinnamon Plum. So good

    Squash attack! No sprays...just like I like'm. Not tampered with.

    Squash attack! No sprays…just like I like’m. Not tampered with.

  • Got my poor bike tuned up. She was lookin a bit rough. Lil bit of oil, tires pumped and new brake pads were required so she got quite a job done her. Despite the 60 bucks I had to fork out, she rides reallllll smooth now. πŸ˜€
  • Annnnnd I had a request for some more donuts by one of my “professional spotters” at the gym the other day and I promised they would be brought in nice and early at the gym tomorrow during my sessionIMG_4229He is quite the lover of the good ol’ oatmeal raisin cookie so he requested a healthy version in donut form. If they are well recieved (I can’t try them as they are not gluten free) tomorrow I will post the recipe soon!

IMG_3984Enough raisins Dean? πŸ˜›

Hope you enjoy your Friday evening friends!

Are you a fan of raisins? I used to be an addict but will admit I haven’t had a single one in years.

Do you like going to the farmers market? Favourite purchases?



WIAW…Fuel Those Stems

Hey Friends,

Just dropping in for a quick WIAW with the gang over at Peas and Crayons. Thanks Miss Jen for hosting once again this week! Today’s post will feature the eats that fuel my big Wednesday Legday. Shall we begin?

Peas and CrayonsIm up nice and early when I workout to eat my big ol’ bowl of proats. Gawd I love my oatmeal every morning. For leg day, my carbs shoot up and my fats drop slightly to give me lots of quick energy.

IMG_3544This bowl was made from a base (which was soaked overnight as usual) of 1/2 cup oats, 1/5 scoop Cellucor Cookies and Cream whey, 1 tsp chia seeds, 1/3 cup each water and unsweetened almond milk and a shake (or 10) of cinnamon. In the morning, 1/4 cup of egg whites are added during the cooking process (pumpin up that volume!) and my lovely add-ins include: 65g of melted banana chunks (quick carbs!), 1/3 of a Double Chocolate Chunk Questbar (ooooohhh the melty chocolate goodness!), 1/2 a tbsp of cashew butta and 1 tsp lucuma powder (superfood). Cue faceplant. So good!

After a lil digestin, I pop my first 2 BCAA’s (Branched Chain Amino Acids) and head off to the gym. It’s around 7:20ish am by now. The BCAA’s are there to protect my muscle mass while working out. Especially because I’m currently not where I should be weight wise, these are super important as they give free amino acids to the body ensure that it doesn’t start feeding off my muscle for fuel.

IMG_3548I hate swallowing horse pills. Ick.

I then went and murdered my legs with this workout

First Set

5×5 Barbell Squats. Started with a warmup (not included in total sets) of no weight then 50lbs + the bar (95lbs total). I started my set at 135 and worked my way up to a new PR of 155lbs for 4 unassisted reps. This was followed by a drop set at 135lbs for 5 reps. Super set that with weighted (25lbs) oblique mountain climbers using the bosu (feet are elevated) x4 sets of 1 minute each.

Second Set

4×8-9 Weighted Walking Lunges. I use 2 55lbs dumbbells on my shoulders for these. Yes I need a lot of spotters for my workouts. πŸ˜‰ I super set this with side plank rotations with my elbow on a bench and my feet on a stability ball for 4×1:30minute sets.

Third Set

4×8 Leg Press with Super Set Calf Raises. I use 6 45lb plates for this one and immediately do calf raises following each set. I super set this one with weighted (25lb) isolateral hip bridges for 4×9-10 sets.

Fourth Set (Burnout Set)

3×8 Quad Extensions. I do 145lbs for 8 reps then immediately went into wall sits with 2 45lbs plates + 1 25lb plate on my lap. This was held for 1:15 minutes for all three sets. KILLER! I did this 3 times in just under 15 minutes. Yes, another spotter needed to get all that weight on my lap for me πŸ˜€

I then booked it to the change room (I was ready to eat my hand off) to choke on take two more BCAAs and had my post workout cake/muffin

IMG_3545 IMG_3546This is simply:

  • Heaped 1/4 cup oats
  • 40g melted banana
  • 1/2 scoop Chocolate Probiotic Whey
  • 2 tbsp liquid egg whites
  • Shake of cinnamon

Combine in a small cup and pour into a sprayed ramekin. Bake at 350 for about 15 minutes or until firm to the touch.

After some much needed foam rolling and stretching, I biked my way home to shower up, grab some lunch and then head off to work at GoodnessMe! Lunch was a new standard post-post workout meal since my brussel sprouts are still off the table for my tummy.

Still delicious nonetheless!

IMG_3552Baked basa fillet seasoned with Mrs. Dash Extra Spicy seasoning, sauteed red swiss chard leaves and stems with mushrooms, onion, chili powder and flakes and curry powder AND rosemary roasted kabocha squash and purple sweet taters. Love it all!

Around 3:30 I had my lil snackie mugcake that I tend to make when I’m on the go to get my fuel and fish oils in me:

My digestive enzymes are taken with EVERYTHING!

My digestive enzymes are taken with EVERYTHING!

In a cup combine:

  • 3 tbsp peanut flour
  • just under 1/4 cup oats
  • cinnamon
  • 2 tsp Barlean’s Omega Swirl fish oil
  • 2 tbsp liquid egg whites
  • lil bit of peanut butter extract

Sprayed a ramekin and bake at 350 for ~15 minutes or until the top is firm and it has cracked in the middle.

Dinner was also eaten at work while pulling forward.

IMG_3550Today’s Flexbowl contained organic brown basmati rice, lil bit of leftover protein (barramundi fillet and grilled chipotle spiced chicken) and a saute of kale, zucchini, asparagus, onion, cajun and chili powders. Fuel up!

Finally back at home to relax a lil bit, chatter with you guys (oh hey WIAW partiers and fellow blog readers!) and make some healthy peanut butter and jelly muffins for some snacks to go. Hopefully they turn out! Experiment in process.

Before bed, as always is my peanut butter filled, frozen casein pudding (Optimum Nutrition Chocolate Peanut Butter Casein+almond milk+ cinnamon + 1tbsp+ 1 tsp my crunchy pb)and half a baked Questie. I’m thinking banana nut tonight. πŸ˜€ BEST SNACK EVAR!

On that happy note, I think I will go eat that now πŸ˜€ Have a great Wednesday nite all!

What do you eat to fuel up for a big workout?

Do you use pre-workouts? Nope, all food all the time friends!