Tuesday talk 4

So I know my posting has been a bit thin on the ground in comparison to some weeks but I've been so busy getting ready for my teaching course which gives me an insight into what it will be like when I'm actually teaching...don't worry the blog won't stop all together :)

So today I thought I'd talk about wanting to give up sometimes....today I found myself questioning why I try and eat not only healthy but clean, I think I had a strop on because at work there were so many tasty looking cakes, muffins and pastries and then the deal breaker was presented to me....a slice of heaven....no words to describe it....CHEESECAKE, I'm a sucker for cheesecake at the best of times but this was homemade and looked amazing and I tell you it was delicious!! I split the slice with another girl so it was only half a sin I guess. 

So anyway I realised that its okay to enjoy treats in moderation, you can stay healthy and clean and still indulge every so often especially if you are not trying to loose weight...so I've decided that while I still eat healthy and clean and am extremely active I'm going to share with you all my sweet yummy delicious recipes too because I love to bake and while healthyfying things is fun lets face it nothing is as good as a real treat :) but remember to have a focus, I do it for a healthy life :) 

Anyway, I also want to say LISTEN TO YOUR BODIES if you have a tinge of pain or an ache that you know is injury related GO AND GET IT SORTED....I have made a huge mistake and exercised through my very painful knee...I done ligament damage 5 years ago and it has always twanged but only when I exercised....but recently it's started hurting walking up stairs and today it just full on started hurting I can't even walk normally at the moment....I wish I went to get it sorted earlier but hindsight is a wonderful thing....I just hope that the dr doesn't say 'you need to stop exercising' because I won't so let's hope he is a bit more helpful! 

Anyway enough talking...here is another suggestion for your daily menu...

So there will be no Tuesday workout because I can't go as I'm a limping mess and Mondays was a hard one to share as it used a fair bit of equipment! But ill be going tomorrow so there will be a workout tomorrow 

Lots of hardwork and dedication

Motivational Monday

So today I bring you god...I discovered this beautiful man yesterday while watching his show 'fat: the fight of my life' because I love programmes like that but I had no idea how beautiful the trainer was....

I mean I know being morbidly obese must be hard but if you got to be motivated by this guy? Surely it can't be that hard!! 

I just wish people who kept themselves fit and healthy got to be trained by people like this....his name by the way is jessie pavelka incase you wanna find any more amazing pictures of him! 

As well as being very handsome he is also very encouraging and inspiring so stick him next to changing Tatum and Ryan gosling and imagine them all cheering you on!! Oh my hard I think I might die!! 

My best friend is starting the 5 day challenge today so I shall report on her progress at the end of the week!! 

Have a happy Monday!  

Lots of hardwork and dedication

Oh also jessie said this on the programme last night...he has def been reading my blog haha 

End of the 5 day challenge

Firstly I'd like to apologise for the lack of posting this week I've been a bit busy getting organised for my holiday and teacher training 

So id like to start by saying that I finished the 5 day challenge and my god I feel great...I lost 3 pounds and tighted up everywhere and if I'm not mistaken I can actually see abs starting to show...wahoo!! 

My mum also followed the plan and lost 4 pounds which is amazing, she said she didn't feel hungry at all and had more energy throughout the week which is great 

What a result...so if you did it let me know how you felt?! Also if maybe you were a bit skeptical about it why not give it a go this week? It's only 5 days and we got great results :) 

I'm in a great mind set now and will hopefully shred a bit more fat by the time I go on holiday in 9 days :) 

Lots of hardwork and dedication 

Day 3 of the 5 day challenge

Just a quick post to share with you a delicious meal i had this evening as part of the 5 day challenge

• 2 Turkey sausages
• Roasted veggies 
• & sweet potato

Ive not had turkey sausages before but they were so yummy!! Really tasty. Have you tried anything new recently? I'm feeling really good after 3 days of clean eating, i hope if you are joining in you are feeling the benefits too!

I've also had a crack at working out my macros in terms of the lean gains training programme think i've done it right but i'm not sure now how i'm going to work out kcal from protein, fat and carbs...not sure i have the time to do it to be honest...but i'm going to give it a go soon.

Any way 

Lots of hardwork & dedication

Protein brownie chunks

Wahoo its finally here! sorry its taken me a while ive been playing about with the ingredients. The first batch i made tasted lovely but i felt like they were missing something...so i tried it an alternative way and to be honest it was no better so i went back to the original recipe as i preferred it...its always hard to make delicious treats healthy because you expect it to taste as rich and naughty as the real thing...but these were very moist, spongy and tasted lovely...but i do have a couple of tricks to give it a bit more sweetness...but for starters here is the recipe

So how does it compare?

Well a processed brownie of the same weight ... 165kcal, 6.6g fat, 1.8 sat fat, 25.7g carbs and only 2.1g of protein! 

WOW!! i think ill give in a little on flavour in the nutritional savings!

So here are my naughty ideas...a thin spread of nutella on top...nom nom! i love nutella....if i had to live off one thing without getting fat it would by far be nutella on cinnamon bagels MMM

an even naughtier idea is to melt 25g of nutella and swirl it into the mix...im deffo trying this soon...it adds around 11kcal to each chunk so not that much!

OH btw when you cut your brownies you should end up with around 13 chunks (if you make it in a round dish like me)....obviously if you have more or less chunks the macros will be altered :)

Anyway enjoy!

Lots of handwork and dedication 

A true humpday inspiration and workout

Me and my mum have always been very close, we do a lot together and most recently (the past couple of years) we have been on fitness journeys together. I always say how great it is to have someone to encourage you and over the past couple of years we have both encouraged each other, we have both had times when our diets have been appalling and we couldn't be bothered to get our backsides to the gym but i can't tell you how amazing it is that we are both on track inspiring and encouraging each other to be better and do better.

This post this morning is dedicated to my mumma, i've been wanting to write it for a while but today seemed appropriate, as for those of you who don't know me (or her) she has MS and today after months of not being on treatment she starts a very new treatment to help lower the chance of her relapses.

You can't see MS so to the world my mum looks very healthy and 'normal' but she hides her pain very well and by keeping a positive attitude, eating well and exercising she has done amazing, i am so proud of her for never giving up and i'm pretty sure she will be dragging me to MMA tonight.

She made me laugh last night, i think she was more worried about missing rig this morning than actually starting her treatment. but don't worry mumma i will upload the workout and we can go do it together....though i urge you see what it involves before taking me up on this offer. i'm sure reading it will help raise your heart rate mum ;)

So on this hump day i want you to think truly about who or what inspires you and let the world know, they might not even know how much of an affect they have on your life!

And i also want you to think about it like this....exercise hard and push your limits while you can, it really is the best therapy.

So your hump day workout...

The exercises are very simple but take a while, if you are unsure of any have a little look on you tube...i am hoping to make a video which explains a lot of the exercises that i put up on here so that you can watch it and become familiar with it

Attack the day people

Lots of hardwork and dedication

Ketchup smetchup

Who even is ketchup any more? Ill tell you what it is....processed salty sugary (delicious) nonsense and I am a true ketchupaholic as is my mumma...it's been one of the hardest things to cut out of my diet it just goes with everything and in truth I have it out of habit...admittedly I eat a lot less of it now that I eat fresh food but I still eat it a fair bit...make that ate....I decided to get a little creative and experiment with some condiment alternatives so with my Cajun obsession in mind I came up with this

All it is is a bit of natural fat free yoghurt, a bit of Cajun or if you're a bit heavy handed like me a ton of Cajun spice a tiny bit of salt and pepper...wolar! 

That's it so simple and so cheap...I can't stress this enough...eating clean and healthy doesn't have to be expensive or boring you just have to get a bit creative but luckily for you, you have me to do that for you 😁

Yesterday I also tried crushed garlic, salt pepper and natural yoghurt

Anyway I will be uploading my delicious brownie recipe at some point this week there are just a few adjustments I need to try but my dad gets stressed if I experiment in the kitchen two days in a row bless him 😘

I'm feeling great after day two of the 5 day challenge, less bloated and I've got lots of energy...I added in the rice cake today as I was going to the gym in the evening :) 

Lots of hardwork and dedication  

Tuesday talk 3

Welcome to your 3rd tuesday talk...i like a good talk about nutrition as long as i'm in the mood haha. So the other day i was talking to my uncle about lean gains, its quite a complicated training programme and  way of eating but once you get your head around it its okay...its all about working out your daily allowances of fat carbs and protein and adjusting these on your rest days. It also incorporates intermittent fasting, which in terms on lean gains means you don't eat past 8pm and then you don't eat until midday the next day....that seems pretty hard to me but my uncle has got amazing results and has completely shredded his body! So i think at some point i might give this a go but for now i'm just sticking with clean eating :)

So anyway here is another idea of an ideal day for me

What have we got?

Breakfast: Protein muffin with oats

Snack: egg wrapped in ham

Lunch: chicken fajita wraps (in lettuce)

Snack: protein cookies or brownie

Dinner: minted lamb burger (homemade) with lots and lots of roasted veg and a little bit of sweet potato

Snack: 20g protein shake

Plus lots and lots of veggies and water throughout the day


Hope this gives you some inspiration for a clean day. If you are doing the 5 day challenge make sure you pick one of the FEEL THE BURN workouts to do today :) Also how are you feeling?

Some things to look out for this week...

• Protein brownies
• The cleanest fry up ever
• Mums homemade lamb burgers
• Auntys Tracy's clean rice pudding 
• Plus all your usual workouts 

Lots of hardwork and dedication 

Monday Madness Three

So as i mentioned in this mornings post todays workout was about team work. We were in two teams and we each paired up with someone on the other team...there was then 4 exercises one of which was the time decider, so you would keep going on your exercise until the person on the time deciding excersise was finished. It was a great way to encourage your team mates and your partner...it was about beating the other team but instead about working together and finishing together...OMG IM BAKING PROTEIN BROWNIES AND THEY JUST SMELL SO DELICIOUS!

Anyway sorry just though id inform you of how lovely the summer house is smelling!

So anyway you can do this on your own if you want to and just do each exercise for 1.30minutes and do each set twice :)

If you're following my 5 day challenge you can do this as well but remember i want you to do Monday Madness 2 (last weeks one)

Im looking forward to sharing my brownie recipe with you :)

Anyway im going for dinner now i didn't realise the time and im starving...luckily for me my amazing mumma meal prepped for us for the whole week....tonight im having lamb burgers with roasted veg and a yoghurt and mint dip! YUM!

Lots of hardwork & dedication

Whim #7

Okay its monday again...i have 2 weeks until i go on holiday...so its time to suck it up and clean up my diet....and you are hopefully doing it with me...ITS DAY 1 of the 5 day challenge! So if you are joining in today i would like you to do monday madness 3 (last mondays workout) and obviously follow the meal plan i uploaded on 'are you ready for the challenge'...wahoo!!

After todays workout (which i will upload later) i have decided to focus on team work this week and encouraging others around you! I love the people i go to the gym with in the morning they are so motivating it keeps me going even when i want to stop...and my mumma keeps me going at home...so find someone to work out with or someone to eat well with...share with them the 5 day challenge and ask them to do it with you...you can start tomorrow, it doesnt have to be today :)

But if you can't find someone to workout with you and encourage you, have no fead i have found you someone who will never let you down and who will always give you encouragement

What a beautiful man! so remember when you think you can't get your bum to the box RYAN WANTS YOU TOO!! 

so in the spirit of team work, spread the love, share him with everyone you know, as much as you want to keep him for yourself...THERE IS NO I IN TEAM!

happy monday!

Lots of handwork & dedication (and as my aunty said yesterday constancy)

 

Are you ready for the challenge?

Okay so it is almost time to start the challenge...I've made some slight changes to the menu after feedback and discussions I've had this week...

Remember I said that i have my first protein shake straight after my morning workout...just don't leave to long a gap between breakfast and your first shake!

So some ideas for your evening protein with dinner...

Turkey meatballs

Mums Homemade burger

Chicken with spice 

Salmon seasoned with chilli
Lean lamb and mint burgers

And don't worry if you can't make toast i listed some other options :)

THE RULES

1. Dont cheat on it by adding in other food, like i said you can eat veggies to your hearts content so fill your self up on those :)
2. Drink lots and lots of water...have a glass before every meal, make it the first thing you have when you wake up
3. Take a picture before and then after to see if you can see a difference
4. Instagram me @myfatscrying pictures of your meals...especially your evening meals, be creative :)

So here is your shopping list...

I will be uploading some meal ideas throughout the week so you don't get stuck in a rut...remember if you are doing this challenge with me to instagram me lots...you can also sign up to receive my blogs via email so you don't miss what workouts i want you to do alongside this eating challenge...the sign up box is down the right hand side :)

• You can prepare you roasted veg in advance, we like to prep it all on a sunday and keep it in the fridge so that it makes it easy during the week

• You can also prepare your burgers/mealballs and put them in the freezer and just defrost as and when you need them

• You can also make your protein cookies in advance too! If you don't want protein cookies you can make my oat and maple cookies, though i would suggest having protein with them :)

I will be posting a lot this week to help you out :)

If i've forgot anything i will blog tonight when i get in from work 

Lots of hardwork and dedication

Attempting wheatgrass

Yesterday my aunty gave me wheatgrass to try...if someone tells me something's is good for me I will always try it...

So this morning I thought I'd have it with breakfast as my breakfast is quite low in protein. 

Here is my attempt...

My verdict? Absolutely vile...I couldn't stomach it I actually thought I was going to be sick! Try it for your self if you're brave enough! 

I will be posting the finalised meal plan and rules for the next week shortly! 

Lots of hardwork and dedication 

TGIF 3

well i spose friday is nearly over but time has just got away with me today...but here is your TGIF workout...its a toughie but really good

This is a great workout because their is very little equipment involved :)

Hope you are all getting ready for the challenge starting on monday...i've made a few tweaks and am hoping to upload it for you tomorrow so you have an extra day to get yourselves ready :)

Have a lovely weekend!

Lots of hardwork and dedication 

Laughing is good for the abs

Do you ever laugh so much that your abs just feel like they are popping out of your skin? Well i think laughing is the best way to tone your tummy, if i spend all day laughing with someone i feel like ive done 1million crunches. So last night my boyfriend was winding me up with this stupid 'yea' noise, so i punched him and then after telling me i was spiteful (oops, i just don't know my own strength haha) he asked me if i knew why he was doing it, clearly thinking he just wanted to wind me up i didn't realise it was from this hilarious video...so i thought id share it with you...it just gets funnier each time you watch it...

You might have seen it already but I hadn't...omg i was in stitches and better yet....THERE IS ANOTHER ONE...

pure genius!!

So anyway now you've had your giggle its time for an ab challenge...we did something similar to this in class the other day after feel the burn 3, so if you're feeling hardcore, do Feel the burn 3 and then do this ab challenge

It may look easy but trust me this should burn your core!!

Enjoy, and i shall upload TGIF workout a bit later on when i get in from work!

Happy friday everyone! 

Lots of hardwork and dedication

P.s watch them videos again i know you want to :) 

Throwback Thursday

Oh my gaaawd I've just finished an intense hour spin class I had sweat dripping everywhere it was disgusting, sweat burning my eyes, dripping from my hair it was gross but hey a gym isn't a place to look pretty as the saying goes if you still look good after a workout you clearly didn't workout.

Anyway I thought on this glorious Thursday I'd have a lil throwback and have a look at how my nutrition has changed over the past 2 and a bit years, I've gone from one extreme to another and honestly can say in terms of my diet I am in the best place I've ever been...

So my diet from my fat days...

I was at university and looking afterward clearly wasn't a priority! It makes me feel sick to look at this. 

From my weight loss days

This was quite a scrict diet I put myself on which clearly worked as I lost 2 stone, but it only worked because I created such a huge calorie deficit, it wasn't healthy and if I was to do it again I would go about it completely differently I so went to the gym every morning and done the 30 day shred in the evenings 

And now...

Has your diet changed much? Are you making healthy decisions that are good for your body? Is there anything you should probably change?

here is alittle clear up from Al in response to my headache from nutrirition:

All the items listed here can work in a weight loss diet! How? Because the only real factor in weight loss is eating less calories in a day than your body needs to survive! So whether you eat high protein, low carb, high fat, etc etc..... The over riding factor is the total calorific intake in a day! The main difference is that if you train alot and want your body to look toned and lean and repair with less injuries, it's a fact that you need to eat protein every 3 to 4 hours and lower carbs after lunch ready for zero blood sugars by the time you go to bed! All athletes in the world eat this way and they look their best doing it! Ps.... Whey protein powder won nutritional supplement of the century years ago as it has so many health benefits.... Anti carcinogenic was one of them!  eat well  x Al

Well i'm glad thats cleared up a bit :) Anyway have a good Thursday evening! 

Lots of hardwork and dedication 

Chunky monkey protein smoothie

I've been wanting to try this for a while, and when i thought about it i though ah a good name would be chunky monkey....the truth is it isn't that chunky but i liked the name so i decided to keep it :)

So the reason i'm blogging during the day is because i have a day off and my dad has my car so i'm tied to the house. So here is the recipe...

It is so easy to do and again a really cheap recipe

• 200 ml of almond milk - £0.20
• Protein powder - £0.50 (would be cheaper if you bought your protein in bulk)
• 1 banana - 11p

Total cost: 81p ... NICE!!

and this is how yummy it looks...

Delicious!

Do you like the pretty wallpaper? Thats in our summer house, so much prettier than our kitchen!

So anyway this is super nice, super clean and super cheap! why not try it?

I'm think next time i make it i'm going to double up the protein but one scoop banana and one scoop cookies and cream...i think this will be amazing!

Anyway enjoy! and let me no if there is anything you want me to try and make healthy and clean? or any ideas you want me to blog about?

Lots of hardwork and dedication

Total Insanity

Morning all,

I don't usually go to the gym thursday mornings because it's my day off work! However yesterday after the class a group of us decided we would come down the gym and in the dance studio we would do insanity, and i can't resist a bit of Shaun T so i decided to go, even though rumour has it he is gay :(.

My aunty lent me insanity a couple of years ago but i didn't have the room in my university house to do it...but i watched a couple of them and OMG i wanted to die just watching them, i did try a couple when i was home and they were good so i thought i'd give it a go this morning and it was so good, it was so different to what we do in the cross fit classes so it was good to mix it up and you don't need any equipment.

Now i'm not saying go out and buy this as it is over £100 and i wasn't sure if i would be allowed to make a printable of what we did because i wasn't sure if i could get in trouble and get my blog cancelled (waaah!) and it wouldn't really be the same intensity or pace.

BUT have no fear

I found the video on youtube muahahaha some guy has filmed himself doing it but you can hear all of Shaun T's instructions....i would do this for you but i look like a dying seal when i workout and it might be a little embarrassing, however our little fitness group who i like to call team awesome are hoping to get T25 and do it some mornings so i might see if they would mind me filming everyone if not i might just suck it up and brave it  :)

And if you want more subscribe to this guys youtube channel he has them ALL!!!

So this is your thursday workout i hope you like it, i know you can't see Shaun T but print a picture off and stick it next to your laptop YUM!!

I would just like to take a moment to thank everyone who has been viewing, following and actually using my blog! I usually get around 100-200 views a day depending on how many posts i put up but today my blog has already been viewed 300 times!!!!!! before i even posted so thank you so much <3

Lots of hardwork and dedication (and Shaun T loving)