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 

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 

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 :) 

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)

feel the burn three

Hi all!

Welcome to feel the burn three, your hump day workout!

please excuse the squiggly lines, as i've said i'm having to make these on word and when i print screen i sometimes forget to removed the stupid lines...unfortunately i shut it down without saving it!

Anyway, as all feel the burns, it is circuit training...i've changed a few exercises so that you can do it at home with little equipment...

okay so butt blasters...i didn't no what to name this station but it hurt my butt so thats how i came to the decision...

find something to put your feet on so that you are in a declined push up position (hands lower than feet)

then step one leg down, return it and then alternate with the other leg :)

Hope you like your hump day workout! 

Lots of hardwork and dedication

5 day challenge

A girl i work with always eats branflakes with yoghurt for breakfast and it always looks so nice. I've never been a fan of grown up cereals because they never taste as good as cocopops but needs must and i have been trying to eat cereals that will feel me up. So anyway i went to tesco and thought id give branflakes another try, and while looking at the box i noticed a '5 day challenge'. You are meant to eat branflakes for breakfast for 5 days and apparently you will feel less bloated and feel fuller throughout the day, as someone who is ALWAYS hungry i thought this would be ideal...so i thought id give it a go and then share it with you.

BUT

I decided that i would turn the next 5 days into a challenge to clean up my eating as its been a bit hit and miss lately, but i really need to get back on track as holiday is looming! So i put together this meal plan which is sort of what i will eat on a good day I do usually change up what I eat but for this challenge I thought if keep it simple..i would just like to remind you that I'm not trained in nutrition and only go by what gives me energy to workout but makes me feel good too...so here it is, its very simple, maybe a little boring but its only 5 days!

• I tend to swap the first protein shake to before breakfast as i have it straight after my morning workout also if you find you are just starving or need energy begore an evening workout add in a rice cake with a thin spread of peanut butter.

• Also the three egg whites can be upped if you wish but i can't eat more than three, alternatively have 2 whole eggs rather than just egg white

• If you dont like almond milk just have water, I just loooove almond milk as its so creamy and makes the protein thicker!

So if you want to join me that would be great and don't worry i will post something really exciting to keep you going...

So i thought we will start next monday so you have plenty of time to go shopping, i'm doing the bran flake challenge this week so feel free to join in..i am putting together a workout schedule for you too so that you can do it along side the challenge!

I wrote you a little shopping list too...i'm too good to you aren't i!

Get noisy on social media! I'd love to know if you are planning on trying this with me! So I'm @daniellejade0 on twitter and @myfatscrying on instagram and if you want to email me its my.fats.crying@gmail.com

Also on Sunday I will hope to post a prep video so you can see how I prep for the week :) 

Let me know what you think! 

Lots of hardwork and dedication

Tuesday talk #2

Good morning all! 

So here is your second tuesday talk. Another ideal day (for me) of what id eat...here is a snap shot...

Breakfast: Protein shake mixed with Almond milk (sometimes straight after my workout so around 7am), Branflakes, banana and fat free yoghurt

Elevensies: Veggies, carrots, peppers, cucumber, celery

Lunch:Whole wheat pasta, cajun spiced chicken and dry fried peppers

3'oclock munchies: protein shake, 

Dinner: Turkey meatballs and roasted veg with a small amount of sweet potato 

Sweet tooth: Yoghurt, oats and pure maple syrup

The turkey meatball recipe is lurking around on my blog...so try something different today you might like it

Also rememebr to check out the 5 day challenge which we will start next monday!

Have a wonderful day!

Lots of hardwork and dedication

Whim #6

My Ryan Gosling motivation went down really well last week, infact it is the most viewed post that i have done haha so i thought id continue with this sort of motivation...so i bring you... the god of all men...

CHANNING TATUM

So no excuses...if you need to print this off and take it to the gym with you do so, or stick it on your fridge or snack cupboard because who would want to disappoint that? certainly not me!

We had a BBQ yesterday for my graduation, and i ate far too much food, i think i ate my body weight in crisps (my biggest downfall) so when my alarm went off i hit off and rolled over....but i felt bad and the gym gods wouldn't let me go back to sleep so off i went and i'm glad i did. It was a really good workout, as always (which i shall post later) and i really pushed myself today and lifted heavier than i usually would. and i proved to myself that i can do it, it may take me a little longer to complete the reps but i got there and i saw a progression and i felt really proud of myself. So do something today that you can feel proud of and that reflects what you have been working towards, push out of your comfort zone and you will be amazed with what you can achieve!

Happy Monday

Lots of hardwork and dedication

p.s - god i love a p.s don't i? I'm working on a '5 day clean up' i was hoping to post it yesterday but time got away with me so i shall post it later on and hopefully you will all join me!

remember to follow me on instagram @myfatscrying and on twitter daniellejade0 and #myfatscrying on both when you are dong any workouts i post or making any recipes

speaking of recipes our summer house is finally finished which means i get to do all my baking in there and it is so pretty and full of pretty cooking things i'm so excited!!!

Banana & Cinnamon Crepes

God i made these absolutely ages ago and completely forgot that i hadn't posted them...but as i always say better late than never right?

These are a great breakfast choice that wont cost you your cheat meal WAAHOO!!

You will need

• 1 egg (or two egg whites if you want to be even better)
• 1 tsp of cinnamon 
• 1tsp of sugar or sweetner
• 1 banana (half for mixture, half for filling)
• 1/3 cup of oats - around 30g
• 1/4 cup of almond milk
• 4 strawberries (or any other berries you wanna use for the filling)

This mixture should make 4 - 6 crepes depending on the size of your frying pan and how thick you make them.

1. So first of all cut the banana into rounds, take half of it and mush it up, and then put it in your blender
2. Add in the dry ingredients and whizz it all up
3. Then add the egg and almond milk, whizz it up and make sure it is all mixed in properly
4. Turn your hob on and spray your frying pan with 1kcal spray
5. Then cook :)
6. Put a few bits of banana and strawberry inside, (i then put on a very tiny bit of pure maple syrup), roll up and eat!

YUM!!

Try them and let me know what you think. If i remember correctly the entire mixture has around 180kcal in but i think that was using two egg whites instead of a whole egg. But it definitely isn't more than 250kcal :)

Lots of hardwork and dedication 

Protein Oaties

I've finally ventured into the baking world of protein...usually my experimental cooking doesn't go to great...when i say experimental i mean chucking ingredients together and hoping for the best BUT for once IT PAID OFF and i've actually made some good protein cookies...the name was decided by a friend of mine at the gym...i like it!

So all you will need is:

• 1 scoop of biohazard raspberry protein - £1 per scoop at zest gym

• 80g oats - 20p

• 2 tbsp of agave syrup - £3.30 from a health food shop so 40p ish?

• 1 tsp natural vanilla extract - 10p

• Enough almond milk to bind but not make it soggy about 1/4 cup - 10p

mix all the ingredients together, line a baking tray with grease proof paper and spray with 1kcal spray, roll into 8 balls and place on the baking tray, flatten them down and then pop in a pre-heated oven for around 15 minutes, flip them over and bake until done to your liking.

The mixture gets so sticky so i tried not to handle them for too long!

Also be careful not to burn yourself like me...i'm so clumsy and now have THREE burns :(

So again i give you a clean recipe that takes next to no time to make and cost £1.80 for EIGHT COOKIES thats just...27p each! OMG!! so no excuse that clean eating is boring and expensive!

Anyway enjoy and sorry this is a little late today and that i've been rubbish and not posted but i have had a really busy day...spent around 5 hours making my cousins birthday cake...which i am going to upload as a cheat meal idea haha! I will also change the ingredient list to a fancy photoshop edit when i get a chance!

Let me know how yours come out and if you make any other flavours....i also made some using cookies and cream protein because im obsessed with it! they are also delicious...

Lots of hardwork and dedication

Feel the burn 2

Here is your hump day workout guys!

OMG all of my energy is zapped today, i fell asleep when i got in from work for 2 hours hence why this workout is coming to you a little late...but better late than never...so if you haven't worked out today this is sure to give you a great cardio burn as well as building some lean muscle which we all know is essential for burning fat right?

can you see a resemblance to cardio burn 1? thats because Steve follows they same format but changes up the exercises each week which i really enjoy because i know what to expect...so all of Steve's workouts will be collected into the titled 'cardio burn' :)

So a couple of notes....i changed a few of the exercises so that this can be done anywhere....remember on a kettlebell swing you can just use anything that you can get a good grip on...switch arms after 30 seconds.

For chest flys lie on your back arms extended to the sides with a weight in each hand, then lift both arms up to meet each other directly over your chest (arms still extended)

I this hurts you as much as it hurt me :) I also did 30 minutes of spin after so if you want to go completely beast mode why not go for a run/powerwalk/bike ride :)

ENJOY...that body isn't going to happen by itself ;)

lots of hardwork and dedication

Danielle's Peanut butter cups

Okay so i have been saying im going to attempt to healthyfi these for ages now and i finally did and OH MY GOD they taste amazing...

As you can see they are no bake as well which means they are even easier to make!

Now for mine i used cookies and cream protein powder instead of co co and they taste sooo good but its doesn't bind perfectly with the coconut oil so i added a bit of coco tot he mixture i used on top and it set much better... you may also substitute the agave syrup for pure maple syrup or honey if you would rather but just remember there is a lot of flavour going on already and agave syrup is an alternative to sugar without much flavour :)

for 124 kcal you cant go wrong, all the ingredients are natural and clean so these are good for you PLUS there is no actual chocolate involved BONUS!!

I went on a massive hunt for cheap coconut oil and luckily i found some in Waitrose for £5 but in holland and barratt it was nearly £16!!!!!

So give it a go...i will def be making these again i can't tell you how delicious these were so go ahead and make them and let me know how yours come out! upload a pic to instagram and tag me @myfatscrying

Oh here is a picture of mine... the white bits are just coconut oil but it doesn't taste of anything :)

Also i would just like to add if you have any questions but don't want to post them on here feel free to email me my.fats.crying@gmail.com :)

NEXT UP: protein balls

Lots of hard work and dedication (and guilt free snacking)

Tuesday talk #1

So i've been trying to put together an ideal day of what i eat so that i can share it with you and so that you can see thats its not bland to eat clean :)

So on the menu is...

Breakfast: Protein shake mixed with Almond milk, Wheetabix with almond milk, banana and fat free yoghurt

Elevensies: Usually a granola bar and raisins

Lunch: lots and lots of veggies, a wholewheat bagel with homous - Moroccan is my fave

3'oclock munchies: protein shake

Dinner: Chicken, roasted veg and sweet potato with some coleslaw

Sweet tooth: Strawberry and Banana home made ice creams

Also drink lots and lots of water :)

I think i might make this a feature on tuesdays... hopefully give you some good ideas of what to eat and how you can mix and match to create you own ideal day :)

Coming later tonight Danielle's (better than reeces) protein peanut butter cups...eeeeeep so excited

Lots of hardwork and dedication

Whim #5

Monday morning again...

Now i am only assuming that girls are reading my blog and following it (sorry to all the boys out there if you are following this) but my phone is broke which means the image i had all ready for this fine monday morning i can no longer access so as always i went to interest and i stumbled across this and thought it would be rude not to share it with you

Yuuuummy....who doesn't love a bit of ryan gosling so set you up for a good week? So if you are thinking of skipping your beginning of the week workout think again...you wouldn't want to disappoint Ryan would you?

I've already done my monday morning workout and my god it was a KILLER!! but i'm 100% sure Mr Gosling was impressed with me.

So i shall be sharing with you todays workout a bit later on when i finish work along with some other exciting stuff :)

Speaking of work, i have a new job, and for all my sudbury readers i would LOOOOOVE for you to pop in and see me...i now work at the Coffee house down Gainsborough street (opposite prezzo), they do all sorts of yummy things including freshly made sandwiches and salads, granola pots and if you are having a cheat day some cake and the best coffee ever....PLUS fresh smoothies and iced coffees for this glorious weather

I would really appreciate if you could all like the facebook page 

https://www.facebook.com/coffeehousesudbury?fref=ts

Have a good monday, check back later for your 'bubble butt' workout

Lots fo hardwork and dedication

Mums homemade burgers

So recently someone asked me what should i eat then? doesn't eating healthy take a lot of time and money?

the answer is NO and here is a quick recipe perfect for theses summer days that we should be making the most of!

My mum makes these all the time and they are so yummy...and so simple!

I sometimes crumble a bit of cheese into the mix or put in some cajun spice because i am OBSESSED with cajun spice!

I usually cook them on the lean mean fat grilling machine (i wish they made one of these for human fat) but we BBQ'd them the other day and they came out so nice!

So you've seen how easy they are to make but what about the other question of cost....

Lean mince from tesco - £4 or buy three packs for £10 and freeze the others
Half a red onion - 20p
Fresh Basil - practically free once you have bought a plant because it keeps on growing...but lets just say 20p

So you have a total cost of £4.40 making each burger just £1.10....you can't get nice, fresh burgers with no added animal bones and what not for cheaper than that!!

So just to recap not only are these so simple to make (you can make loads and freeze them thats what we do), they are also cheap to make but most importantly they are so clean...and you no exactly what you are putting into your body!

Have a go at making them and let me no any variations you make!

Lots of hardwork and dedication

PS do you like the design? im trying to make everything a bit easier to read and keep track of so you can print this off if its easier...not that there is a lot to remember

Strawberry and banana ice-creams

So I've been wanting to make some fruit pops for a while as i always freeze frubes and they are deliciousj but thought it might be better to make my own as they will be a lot cleaner

so while I was on a trip to homebase for my dad I saw some lolly moulds so decided to buy them - on dads credit card of course! Well he had just made me embarrass myself at homebase looking for all sorts of screws and stuff BUT I did lift big bags of bark by myself for which I'm proud of...I'm def getting stronger....if by the way you wonder why I write def it's not to be cool it's because I'm dyslexic and genuinely can't spell the word and it never gets corrected by spell check and I've kind of got used to it now and quite like it :)

Anywaaaay it's time to show you my fruit pops 

Yuuuuummy!!

All I did was blend one banana with a little bit of almond milk then put it in the moulds 

Wash the blender

Chop and blend strawberries then put then on top of the banana 

Then put the sticks in...taking care not to put them in upside down like me...I know I'm a bit special sometimes

Put them in the freezer until they are solid and then eat!! So refreshing and clean its unreal! Why not try it with your favourite fruits! 

Is there anything you want me to try and healthyfi? Please let me know because I'd love to do things you actually wanna see!! 

Lots of hardwork & dedication

Clean Vegan Key Lime Pie

When i discovered this recipe i was very skeptical about making it i mean WHAT THE HELL IS KEY LIME PIE?

i have no idea where the word key comes from? lime yeah but pie? now pie to me is pastry based like apple pie! This is actually more of a lime cheesecake.

So anyway i made it and here is the out come

Looks pretty doesn't it....well although all the ingredients are extremely clean and natural it still packs a whopping 176kcal and 13.1g of fat a serving (the fats come from the avocado so it's good fats at least)...and the base will be very thin...i however did not like the base as it is made out of walnuts and the tastes just didn't quite gel together

HOWEVER the cream bit was my kitchen revelation...now i'm sure you have all heard of banana ice-cream...(frozen bananas blended) well what about frozen blended avocado? sounds gross? think again...i squeezed a load of lime juice and then grated lime zest into avocado...blended it up (well attempted to...my blender isn't great) and then put it in the freezer for about an hour...it tastes just like sorbet but has good fats in their as well!

So from this lil kitchen experiment i have two new recipes...

KEY LIME PIE

For the base

• 85g walnuts 
• 6 medjool dates (soaked in water for about an hour)

For the top

• 2 avocado's
• 4 limes
• tbsp of sugar

1. drain and pit the dates, and then put the base ingredients in your blender and blend it all up
2. put the base into a pan or individual ramekins and press down 
3. wash your blender and then put the avocado, lime zest and lime juice into the blender and blend it all together...hopefully yours will come out smooth unlike mine
4. then put you cream onto the base and then pop into the freezer for an hour or so
5. dish up and decorate however you choose...i topped mine with strawberries because i love them :) 

You're done.

AVOCADO & LIME ICECREAM

• 2 avocado's
• 4 limes
• tbsp of sugar

1. blend it all up as smooth as possible, put it is a dish and freeze for about and hour :)

SO EASY ITS ALMOST TO GOOD TO BE TRUE I KNOW

Let me know what you think...i'm going to try the key lime pie again with a different base so i shall let you know how i get on...i am also making some healthy peanut butter cups because who doesn't LOOOOOOVE peanut butter?

Lots of hardwork & dedication