Recent Posts

Archive

Tags

Workout Motivation - 12/22/2017

You have infinite potential. That's both a curse and a blessing. Without conscious awareness you can fall into the stream of society's negative thinking. One of the pitfalls that we all go through is resisting the past. Resisting the past is a sure way to waste energy. Building a new future requires a lot of energy. If you want to succeed make sure that you have enough energy to focus on your future.

Workout Motivation

Sweat is your daily visit to the fairy, she grants you health and dopamine! Cheers to you who attack their fitness goals with intention. ❤️🙏💪

Day 6 Dinner: Strawberry and Banana Smoothie

Sweet, simple, and filled with strawberries. Satisfy your sweet tooth and post-workout needs with this blended beauty! Ingredients Protein powder, 1 scoop Low-fat milk, 4 oz. Banana, 1/2 medium Strawberries diced, 1/2 cup Peanut butter, 1 tbsp Ice cubes, 4-6 Directions Combine the ingredients in a blender, and blend on high for 60 seconds. Nutrition Facts Serving size: 1 smoothie Recipe yields: 1 serving Calories: 343 Fat: 11 g Carbs: 35 g Protein: 26 g Day 6 Nutrition Total Calories: 1,414 Fat: 40 g Carbs: 154 g Protein: 110

Day 6: Pre-Workout Meal: Roasted Beet Salad

Creamy goat cheese, flavorful red and golden beets, and salty pumpkin seeds pair wonderfully atop a bed of mixed greens. Top with sweet dried cranberries and freshly-grilled chicken, and you've got a salad that can't be beat! Salad Ingredients Red beets, 2 cups Golden beets, 2 cups Sweet potato, 2 cups Mixed greens, 8 cups Anjou pear, cubed, 2 medium Dried cranberries, 1 cup Pumpkin seeds, 1 cup Feta cheese crumbles, 1 cup Red onion, sliced, 1 medium Chicken breast, cooked, 12 oz. Dressing Ingredients Shallot, finely minced, 1 Salt, to taste Dijon mustard, 2 tbsp Honey, 1 tbsp Apple sauce, 2 tbsp Apple cider vinegar, 1 tbsp Olive oil, 1 tbsp Directions To roast the beets, preheat your oven t

Day 6 Lunch: Tuna Salad Wrap

Take a protein-packed meal on the go with this tuna salad wrap! It's the perfect portable way to make sure you're meeting your macros throughout the day. Ingredients Whole-grain tortilla, 1 8-inch tortilla Canned tuna, 3 oz. Plain now-fat Greek yogurt, 1/4 cup Deli mustard, 1 tbsp Red onion, chopped, 1/4 medium Celery, chopped, 1 stalk Directions Combine the tuna, yogurt, mustard, onion, and celery. Mix thoroughly. Add the filling to the center of the tortilla, and roll it closed. Nutrition Information Serving size: 1 wrap Recipe yields: 1 wrap Calories: 311 Fat: 3 g Carbs: 37 g Protein: 34 g

Day 6 - Breakfast: Tropical Overnight Oatmeal

Take your taste buds on a tropical vacation, beginning the moment you start your day. Channel the tropics with the flavors of pineapple and coconut. Ingredients Oats, 1/2 cup Plain low-fat Greek yogurt, 1/4 cup Protein powder, 1 scoop Water, 1/2 cup Pineapple, 1/2 cup Coconut oil, 1 tbsp Cinnamon, to taste Sweetener, 1 tsp Directions Melt the coconut oil in the microwave until it turns to liquid, about 10-15 seconds. Stir the coconut oil and the rest of the ingredients together in a bowl. Refrigerate the oatmeal for at least 2 hours, but preferably overnight. Nutrition Information Serving size: 1 serving Recipe yields: 1 serving Calories: 463 Fat: 19 g Carbs: 45 g Protein: 28 g

Day 5 Dinner: Greek Salmon Salad

End your night with a beautiful blend of Greek-inspired flavors and high-quality protein. Ingredients Mixed greens, 2 cups Cherry tomatoes, 1/2 cup Olives, 1/4 cup Feta cheese crumbles, 1/4 cup Greek vinaigrette, 2 tbsp Salmon, cooked, 3 oz. Directions Toss the greens, tomatoes, olives, cheese, and dressing in a bowl. Top with the cooked salmon. Nutrition Information Serving size: 1 salad Recipe yields: 1 salad Calories: 281 Fat: 13 g Carbs: 17 g Protein: 24 g

Day 5: Post-Workout Meal: Banana Ice Cream

This frozen treat has all of the flavor and creaminess you desire without copious amounts of saturated fat and sugar. This DIY concoction is perfect any time of day, but it's particularly well-suited for after a workout because of the quick-digesting protein-carbohydrate pairing. Ingredients Banana, chopped into coins and frozen, 1 medium Low-fat milk, 4 oz. Protein powder, 1 scoop Peanut butter, 1 tbsp Directions Add the bananas and milk to a blender and blend until a creamy consistency is formed. Be patient; this may take time. Don't be surprised if you have to help the bananas with a spoon so that they catch the blender blade. Once ice cream consistency is achieved, mix in the whey protei

Day 5 Lunch: Stuffed Baked Potato

This hearty meal combines a few of your favorite staple foods to form a delectable pre-workout meal. I foresee a few PRs on the horizon! Ingredients Baked sweet potato, 1 medium Chicken breast, chopped, 3 oz. Low-fat cheddar cheese, shredded, 1/4 cup Bell peppers, diced, 1/4 cup Hot sauce, to taste Directions Preheat your oven to 425 degrees F. Wash the potato, and pat it dry with a paper towel. Poke holes all over the skin with a fork. Wrap the potato in foil, and bake it for 50-60 minutes or until soft. Remove the foil, cut the potato in half lengthwise, and add the chicken, cheese, peppers, and hot sauce. Nutrition Information Serving size: 1 stuffed potato Recipe yields: 1 serving Calori

Day 5 - Breakfast: Pumpkin Overnight Oatmeal

Wake up to the smell and taste of fall with a bowl of good-for-you oats. This seasonal combination will leave your taste buds celebrating the holiday season with each and every bite! Ingredients Oats, uncooked 1/2 cup Protein powder, 1 scoop Cinnamon, 1 tsp Pumpkin spice seasoning, 1 tsp Pumpkin puree, 1/2 cup Unsweetened almond milk, 4 oz. Plain low-fat Greek yogurt, 1/4 cup Directions Add the oats, protein powder, and seasoning to a Tupperware container, and mix the ingredients thoroughly. Add the pumpkin, milk, and Greek yogurt. Fully combine the ingredients, seal the container, and store it in the fridge for at least 2 hours, but preferably overnight. Nutrition Facts Serving size: 1 serv

Day 4 Dinner: Turkey and Cheese Roll-Up

End the day by wrapping a few slices of your favorite deli turkey around a creamy stick of string cheese. The combination of fast- and slow-digesting protein is the perfect way to treat your muscles before calling it a day. Ingredients Low-fat deli turkey, 3 oz. Low-fat cheese stick, 1 stick Nutrition Facts Serving size: 1 meal Recipe yields: 1 serving Calories: 156 Fat: 4 g Carbohydrates: 6 g Protein: 24 g Day 4 Nutrition Total Calories: 1,156 Fat: 42 g Carbohydrates: 90 g Protein: 100 g

Day 4 - Pre-Workout Meal: Fresh Cod, Brown Rice, and Broccoli

Keep dinner simple with this fish-and-rice combination. Try adding garlic powder and lemon juice to enrich the flavor and bring each ingredient together. Ingredients Cod, cooked, 3 oz. Brown rice, cooked, 3/4 cup Broccoli, steamed, 1 cup Nutrition Facts Serving size: 1 meal Recipe yields: 1 meal Calories: 268 Fat: 4 g Carbohydrates: 35 g Protein: 23 g

Day 4 Lunch: Low-Fat Meatloaf and Sweet Potato Puree

Meatloaf Ingredients 90% lean ground turkey, raw, 1.5 lbs. Uncooked oats, 3/4 cup Red onion, finely diced, 1/2 medium Egg, slightly beaten, 1 large Garlic, minced 1 clove Salt, 1 tsp Black pepper, 1/2 tsp Chili powder, 1 tsp Cinnamon, 1/2 tsp Directions Preheat oven to 350 degrees F. Combine all ingredients in a large bowl, then press the mixture into a 10x6 loaf pan. Bake the meatloaf in the oven for 50-55 minutes or until the center reaches 170 degrees F. Sweet Potato Puree Ingredients Sweet potatoes, 3 medium Low-fat milk, 1/3 cup Butter, 3 tbsp Salt, 1 tsp Garlic powder, 1/2 tsp Chili powder, 1 tsp Cinnamon, 1 tsp Directions Preheat your oven to 425 degrees F. Wash and scrub the sweet po

Day 4 - Breakfast: Green Breakfast Smoothie

It doesn't get much simpler than this. Blend the ingredients together, pour the smoothie into a travel cup, and walk out the door knowing that you're starting the day with a delicious, high-protein breakfast. Ingredients Protein powder 1 scoop Spinach, 1 handful Plain low-fat Greek yogurt, 2 oz. Almond butter, 1 tbsp Lightly sweetened almond milk 6 oz. Directions Blend all ingredients in a blender on high for 60-90 seconds. Sip slowly and enjoy! Nutrition Facts Serving size: 1 smoothie Recipe yields: 1 smoothie Calories: 294 Fat: 14 g Carbs: 14 g Protein: 28 g

Day 3 : Dinner Shrimp Stir-Fry

Rebuild with lean protein. Refuel with carbohydrates. Replenish fluids and electrolytes. And do all three of these by adding a glass (or two!) of water to this simple-to-prep stir-fry! Ingredients Egg, 1 large Shrimp, 3 oz. Brown rice, cooked, 2/3 cup Stir-fry vegetables, frozen, 1 cup Soy sauce, to taste Directions Spray a skillet with nonfat cooking spray over medium heat. Crack the egg in a bowl, and beat it with a whisk. Cook the shrimp until no longer opaque, about 2 minutes per side. Stir in the egg, veggies, rice, soy sauce. Cook until the egg is fully cooked and all components are well-heated. Nutrition Facts Serving size: 1 meal Recipe yields: 1 meal Calories 351 Fat 7 g Carbohydrat

Day 3 : Pre-Workout Meal Rice Cake and Beef Jerky

Keep your meal simple and convenient before today's workout. These two snacks will store well in your office or keep well in the car, ensuring you'll never be without a quick protein and carbohydrate option. Ingredients Rice cakes, 2 Beef jerky, 3 oz. Nutrition Facts Serving size: 1 meal Recipe yields 1 meal Calories: 345 Fat: 5 g Carbohydrates: 43 g Protein: 32 g

Day 3: Lunch: Cheesy Pumpkin Macaroni

Ingredients Whole-grain pasta, cooked, 8 oz. Butter 1 tbsp Garlic 1 clove Shallot, finely minced, 1 Spinach, 3 cups Nutmeg, 1/2 tsp Sage, fresh and chopped, 1 tbsp Thyme, fresh and chopped, 1 tbsp Rosemary, fresh and chopped, 1 tbsp Chicken broth, 1 cup Low-fat milk, 1/2 cup Pumpkin, 15-oz. can All-purpose flour, 2 tbsp Pecorino Romano cheese 4 oz. Chicken breast, 3 oz. Whole-grain bread crumbs 1/2 cup Parmesan cheese, grated, 1/4 cup Directions Preheat your oven to 350 degrees F. Cook the pasta in a large pot following package directions to obtain "al dente" doneness. Cook the butter, garlic, and shallots over medium heat until the shallots are translucent, about 2 minutes. Stir in the nutm

Day 3 Breakfast: Muffin-Tin Turkey and Cheese Frittatas

Ingredients Low-fat ground turkey, 3/4 lb. Chili powder, 1-1/2 tsp Garlic powder, 1 tsp Salt, to taste Black pepper, to taste Bell peppers, diced, 1/2 cup Low-fat cheese, shredded, 1/2 cup Eggs, 4 large Egg whites, 8 large Skim milk, 1/4 cup Directions Preheat oven to 350 degrees F. Heat a skillet over medium heat. Cook the ground turkey until no pink remains. Add salt, pepper, chili, and garlic powder during the cooking process. Meanwhile, in a separate skillet heated over medium heat, cook the onion and peppers until soft and tender (about 3 minutes). Spray a muffin tin with nonfat cooking spray. Combine the whole eggs, egg whites, and milk in a separate bowl. Season with salt, pepper, chi

Day 2 Bedtime Snack: Sautéed Ground Turkey and Spinach

Protein-packed ground turkey, superfood spinach, and a drizzle of healthy fat—it's tough to beat a nightcap like this! Ingredients Olive oil, 1 tbsp Ground turkey, raw, 4 oz. Spinach, 2 cups Directions Coat a skillet with olive oil and heat over medium heat. Cook the ground turkey and seasonings of choice until there's no pink left. Add spinach and cook until the spinach is wilted, about 1 minute. Nutrition Facts Serving size: 1 recipe Recipe yields: 1 serving Calories: 264 Fat: 20 g Carbohydrates: 1 g Protein: 20 g Day 2 Nutrition Total Calories: 1,200 Fat: 37 g Carbs: 110g Protein: 109g

  • Facebook - Black Circle
  • Twitter - Black Circle
  • YouTube - Black Circle
  • Pinterest - Black Circle
  • Tumblr - Black Circle
  • Instagram - Black Circle

dave@fitpt.ca 

#416-844-2604

39 Brant St.

ON Canada

M5v0M8

We make every effort to ensure that we accurately represent these products and services and their potential for muscle building results and fat burning results. Muscle gain and fat loss results made by our company and its customers are estimates of what we think you can possibly earn. There is no guarantee that you will experience the same results and you accept the risk that the muscle building results and fat loss results differ by individual.

©2017 by FIT Personal Training.