Summer Salads : Fruit Salad w/ a honey yogurt Sauce

Fit.Fine.Flawless will be sharing Summer Salad Ideas all week long. Try one of our Feature Recipes and Post a Pic using Hashtag #FFFlawless for a chance to be a Fitness Feature on a July Blog Post !

Keep it Light and Fresh this summer with Simple Salads that will keep your taste buds motivated to stay healthy !!! Here is an Awesome Fruit salad and Yogurt Combo. It was amazing so I had to share. Plus it was something my kids would eat also.

 

 

Dress up your fruit salad with a savory honey yogurt sauce

 Curb that sweet tooth with just a dollop of yogurt on top of a bowl of natural goodness!!

 

 

 

 

 

Ingredients

• 2 cups plain yogurt (Greek yogurt to cut calories and fat)
• 2 tablespoons good honey
• 1/2 teaspoon pure vanilla extract
• Seeds scraped from 1/2 vanilla bean, optional
• 1/2 orange, juiced
• 1 banana, sliced
• 1/2 pint fresh blueberries
• 1/2 pint fresh raspberries
• 1 pint fresh strawberries, hulled and cut in half
• 1 bunch seedless green grapes, halved

Directions

Combine the yogurt, honey, vanilla extract, and vanilla bean seeds in a bowl and set aside. Combine the orange juice and banana slices in a separate bowl. Add the berries and grapes and gently mix the fruit mixture together. Spoon the fruit into serving bowls and top with the yogurt.

 

I am sure you will love this recipe as much as me and my family have. Also you can make this as a prep snack meal for the entire week. Post pictures of you and Your Family enjoying summer Salads using the hashtag  #FFFlawless.

 

Enjoy

Stay Fit. Fine and Flawless

 

 

 

Nutritional Analysis Per Serving:

Calories193Total Fat0.5g Saturated Fat0g Protein7g

Total Carbohydrates 46g Sugar 32g Fiber 5g Cholesterol 3mg Sodium70 mg

 

 

Got the Monday Blues ?

  

 Monday has got to be the most dreaded day of week . It may be because Monday represents alarm clock buzzers , busy schedules, long work hours and more. But what would happen if we thought of Monday as a Fresh start day !  A re-do, a second chance , a chance to get it right ! Monday can be the day we all look forward to just by changing our thought process. 

Here are a few quick tips on how to make a fresh fitness start ! 

1. Change your mind ; yes you can ! Believe in your self and the goals you want to achieve . 

2.  Set attainable goals ; set your goals according to realistic actions you are actual able to make .

3. Set up a support system ; get your family and friends in on your knew plan. Make it a competition husband vs wife , parents vs kids!

4. Make healthier choices ; it's simple just make better choices ! Say no to the fried chicken and yes to the grilled . 

5. Start moving ! Walk more . Take the stairs instead of the elevator . Have you tried the Wii active games ? My family loves them ! 

 

Let today be your fresh start ! Stop dreading Mondays today !

                  

               Happy Monday!!!!

        Stay Fit. Fit and Falwless 

Spice it up !!!

Spice it up with Salads that are Savory and Help you keep your Sexy !!



Generally when someone thinks of healthy eating the first thing that comes to mind is a salad . Sure they may be the go to dish for us health foodies, but sometimes you need to flare it up. 

I came across this recipe for an Asian inspired spinach salad with grilled shrimp that I had to share ! 

Enjoy and your waistline will thank me later !!!

                       

Spinach Salad with Grilled Shrimp

An Asian-flavored vinaigrette with an orange juice kicker is the secret to this simple salad, while ginger and cumin give the shrimp skewers nice spice. Since the shrimp only cooks for three minutes, this recipe gives you a good chance to try a dessert after dinner.

Ingrediants

• Dressing:
• 2 tablespoons rice vinegar
• 2 tablespoons fresh orange juice $
• 1 1/2 tablespoons extravirgin olive oil $
• 1 tablespoon honey
• 1 tablespoon low-sodium soy sauce
• 1/2 teaspoon grated peeled fresh ginger
• 1/2 teaspoon salt
• 1/8 teaspoon crushed red pepper
• Shrimp
• 2 teaspoons extravirgin olive oil $
• 1 teaspoon grated peeled fresh ginger
• 1/2 teaspoon ground cumin
• 1/4 teaspoon salt
• 1/4 teaspoon black pepper
• 2 garlic cloves, minced
• 2 pounds large shrimp, peeled and deveined $
• Cooking spray
• Salad:
• 8 cups baby spinach (about 8 ounces)
• 2 cups thinly sliced shiitake mushroom caps (about 4 ounces)
• 3/4 cup thinly vertically sliced red onion
• 
  
• Preparation 
• 
  
• Prepare grill.

1. To prepare dressing, combine first 8 ingredients in a large bowl; stir well with a whisk. Set aside.
2. To prepare shrimp, combine 2 teaspoons olive oil and next 6 ingredients (through shrimp) in a large bowl; toss well. Thread about 5 shrimp onto each of 6 (8-inch) skewers. Place skewers on a grill rack coated with cooking spray; grill 3 minutes or until done.
3. To prepare salad, add spinach, mushrooms, and onion to vinegar mixture; toss gently to coat. Serve with shrimp skewers.

Enjoy !!!

Stay. Fit. And Flawless

SEXy Fitness!!!

 

Okay ladies we all want to Keep it sexy for ourselves and or our significant other RIGHT?

Well I know I am always thinking of ways to catch my husbands eye and make him do a double look :)  It is time to keep it SEXY and SPICY............. With Fitness that is!!!

 One of the things I enjoy doing the most is exercising and A majority of my time is spent either in the gym or training a client. I decided to make my workout time "Quality time" for me and the hubby. Sure it isn't a romantic dinner and a movie. But hey with two kids, my business and his military career (Yes guy I have my very own G.I Joe) alone time is just hard to come by.

I say all of this to show you that keeping it Sexy and fit can be a "Bonding" experience. I train several couples weekly and my goal is to get them to motivate and push each other, but still keeping that sexual tension. Because you know how fine your baby is about to get... lol ok that's just my mushy newlywed humor. But seriously there is no shame in getting that workout in together . Remember the harder they work in the gym the more you get admire .

 

(Buddy Clients )

(Thanks for posing for me )

This is a no-brainer. Making love is physical, and getting in shape can improve performance in the bedroom.

“All that exercise is good for your libido,” Nichols says. “Studies show that men and women who exercise report better and more frequent sex with their partners.”

Especially if you’re working out with your honey. Interacting physically at the gym increases intimacy. Breathing, sweating, touching – this sort of physical contact can’t help but translate into bedroom benefits. 

 

Check out these couple exercises that are Flirty and get you FIT!!

 

 Decline Sit Ups

“The decline gives you extra range of motion you can't get by doing this on the floor. Squeeze with your thighs to keep the upward motion steady and strong. If you want, add a twist at the halfway point to target your oblique.”

Step 1: With your partner lying flat
on the ground, grasp hands and lean
over him in a plank position.
Your feet should be placed just outside his ankles
and your arms should be strong with
 elbows locked, as shown.

Step 2: From this inclined plank position,
 lower yourself down to a starting push up position.
Keep your arms tight to your sides.

Step 3: From here, push up and return to
 the starting position. Repeat 10 times

 

 

 

 

Mirror Push up“Keep your abs tight and take advantage of the extra range of movement you can't get on the floor. If it's too difficult, have your partner straighten his arms to give you more incline, making it easier. Give your partner a kiss every time you go low, for extra motivation.”

Step 1: With your partner lying flat on the ground,

grasp hands and lean over him in a plank position.

Your feet should be placed just outside his ankles

and your arms should be strong with elbows locked, as shown.

Step 2: From this inclined plank position,

lower yourself down to a starting push up position.

Keep your arms tight to your sides.

Step 3: From here, push up and return to the starting position.

Repeat 10 times.

 Leg Adduction with Manual Resistance “Keep your back flat to the ground and only work to the limit of your flexibility. Give your partner feedback as to the amount of resistance you want.”

Step 1: Lying flat on your back with arms out to the sides to steady yourself, lift your legs straight up to the ceiling, as shown. Your partner should grasp your inner lower leg, just above the ankles.

Step 2: Without help from your partner, allow your legs to split apart, as shown.

Step 3: With your partner supplying the resistance, squeeze your legs back together and return to starting position. Repeat 10 times.


Special Thanks to My Awesome Clients Samera and Robbie
Check out Womensrunning.com for more Tips
(Thanks to Nikko and MiMi for they topic Idea :)

 

Stay Fit. Fine And Flawless

 

 

 

Sweet Breakfast Treat

Chocolate Chip Oatmeal Pancake

 



 

I am always looking for healthy recipes that will calm this crazed sweet tooth of mine. My sweet tooth is like that little buzzing noise that gradually gets louder and louder until it is impossible to ignore, so to shut her ( yes her because I'm convinced she is a women scorned with fury :) These Chocolate Chip Oatmeal Pancakes hit the spot with out leave a guilty conscious behind !

Enjoy !!!!

 

 

 

 

 Produce

1	Banana, very ripe medium

Refrigerated

3 tbsp	Almond milk
1	Flax egg

Breakfast Foods

1/2 cup

Rolled oats

Condiments

1 tbsp

Almond butter

Baking & Spices

1/4 cup	Flour, whole wheat or unbleached  (or protein powder)
3 tbsp	Chocolate chips, semisweet
1/2 tsp	Vanilla extract
1 pinch	Salt
1 tsp	Baking powder

Oils & Vinegars

1 tbsp

Canola oil

 

Directions

 

1. Preheat a skillet to medium heat or about 300-325 degrees.
2. Prepare flax egg by mixing flaxseed meal and water and letting set for 3-5 minutes.
3. Mash your very ripe banana with baking powder.
4. Add flax egg, oil, salt, vanilla, almond butter, almond milk and stir.
5. Stir in oats and flour(protein powder) until just combined.
6. Sprinkle in chocolate chips and fold gently.
7. Scoop scant 1/4 cup measurements onto lightly greased griddle.
8. Cook for 2-4 minutes on each side - until golden brown.
9. Serve plain or with a small drizzle of maple syrup and a few additional chocolate chips for melting

 

Nutrition Information

Serving size: All 5 pancakes

Calories: 760

Fat: 37 g

Saturated fat: 7.8 g

Carbohydrates: 96 g

Sugar: 28 g

Fiber: 12.6 g

Protein: 14 g

 

For more info check out

http://minimalistbaker.com/chocolate-chip-oatmeal-cookie-pancakes/

 

 

 

 

Busy ? Who Cares !

Busy Who cares ?

I am to busy ?

Maybe next weekend?

I will start on the First?

It Slipped my Mine?

I have to Work?

I have kids or school ?

 

Common Excuses I hear every day as a healthy Lifestyle Coach and personal trainer. Seriously, if I had a dollar for every excuse I would give up this fitness thing and retire in bora bora. So lets be honest , There will always be an excuse to use. We as Women and Adults will always have responsibility, whether it is jobs, kids , school, or all three.

The answer to every excuse is MAKE TIME !!!!!!!!

To help with this concept I have created a list of 3 great HIIT workouts that blast calories and Fat in 30 minutes or less!

HIIT

High Intensity Interval Training that involves alternating between periods of intense exercise and brief recovery. The idea behind HIIT training is that you don’t allow your body to adjust to exercising at just one level of intensity, which essentially enables you to turn into a fat-burning BEAST !

HIIT Example

Circuit training protocol – mix push-ups, squats, bench press, deadlifts, pull-ups, or any other combos of exercises, doing 30 sec to 1 minute of exercise for every 15-30 seconds of rest. Repeat the circuit of exercises for 20 minutes.

For more info on HIIT check out Dr Phoneix Austins' write up about this power workout.
Link Below

 HIIT by Dr. Austin

 

Tabata

Coined “The World’s Greatest Fat Burning Workout”

Tabata training was discovered by Japanese scientist Dr. Izumi Tabata and a team of researchers from the National Institute of Fitness and Sports in Tokyo. Staying True to the HITT Diagram, Tabata takes you through 8 rounds of interval training with small breaks.  

 The Tabata workout lasts only four minutes, but is one of the longest four minutes you'll encounter. The structure of the program is:

Workout hard for 20 seconds

 

Rest for 10 seconds

 

Complete eight rounds

You push yourself as hard as you can for 20 seconds and rest for 10 seconds until you complete eight sets. You can choose any exercise to do with this program.

An example of a 20-minute Tabata workout looks like this:

Pushups

Squats

Rows

Sit ups

For more info Click the Link below
Fit Sugar Tabata

 

 

 

CARDIO intervals

Whether you are running outside on gym equipment in your home or at a gym facility cardio has and will forever be the staple of weight loss. Cardio intervals for HIIT training following the diagram by increasing and decrease speed, resistance or both with little to no breaks

Check out this Cardio burning Elliptical workout
Link Below

 

 Anytime Fitness Cardio Interval

 

All in All Time will always be of the Essence. And it is up to you to make your workouts a priority. It literally takes less than 1% of your day to get a good workout in. So lets drop the excuses and lace of those Sneakers Today !

Who cares We are all Busy!!!

 

Stay Fit.Fine and Flawless

 

Sources :

Anytime Fitness Blog :Fitness

Popsugar.com

Blackfitnesstoday.com

 



Are you A M.I.L.F?

Are you A M.I.L.F?

(Mother. In . Love .With. Fitness)

 

 

 Who can admit to starring at a picture of yourself and noticing every flaw you may have ?

You tell yourself  to make the change TODAY!! No More cover ups at the beach!  No more ill fitting clothes ! Today you bring SEXY back with healthy eating and exercise.

Because lets face we all want to be Some ones Fantasy , RIGHT ? 

 

We all have been there. Day zero it all seems doable with the a  meal plan and perfectly schemed exercise regiments. But what happens when we lose momentum or life gets busy and hectic? What can keep you motivated and on our journey to a healthier and sexier you?

 

Fitspiration !

 

For all my ladies who are at day zero or just need motivation to get the back on track,
what better way to inspire you then by one of our own.

Nichola Smiles

Single Mother

Fitness professional

Bikini Competitor

WOMEN!

 

 

                 Nichola Smiles is your everyday women, she cares for her son and works to provide him with all the best opportunities she can. However life was not always Fit and Fine, Nichola started off as a teenage mom unsure of how life would unfold for her and her child. But with the help of her mother she was able to go to college and graduate as a civil engineer. Sure this sounds like a winning story but, it is just the beginning. Nichola thrust herself into work and motherhood, as a result her health took a backseat to her now busy career life. She had managed to gain 50lbs and had not realized it until she was faced with a picture from a friends wedding.

 It is amazing how we view ourselves for different angles.

 

Horrified by her appearance she decided to make a change and start on her Day zero. She began going to group fitness classes ,changed her diet and began working with a personal trainer! With all her hard work Nicola was able to drop those 50lbs.

 

 

   In light of her  new found passion and success Nicola decided to make health and fitness the core of her life, she became a group fitness instructor ,personal trainer and continues to make and conquer new challenges such as Bikini Figure Contest and Health coaching.

All with the love and Support of her Son by her side.

 

                Nicola Smiles is a great example of the resilience and strength we all have as Women !!! All you have to do is dig down and fine what you were already born with.

Be fierce and confident enough to not give up. Many times as moms we take care of our needs last Understandable considering our children are our most prized processions but it comes a time when we simply have to take care of Mom First !

 Nicola smiles became " Fitter Smiles" and as a result leads a healthier and happier life all while setting a great example for her son.

Become a M.I.L.F ! "Mother in Love with Fitness"

and as Fitter smiles says " Commit and do it for your Family "

Because at the end of the day we all just want to be some ones fantasy

 

Stay Fit, Fine and Flawless

 

For more info on Nicola "Fitter " Smiles check out some her recent .

Click the links below

 

http://blackwomendoworkout.com/fitter-smiles/

 

http://blackwomendoworkout.com/free-meal-plan/