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.
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 :)
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?
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)
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
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 :)
Drink lots and lots of water...have a glass before every meal, make it the first thing you have when you wake up
Take a picture before and then after to see if you can see a difference
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
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 :)
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!
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!
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)
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 :)
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 :)
Here is your monday workout...its a toughie but so good! Make sure you push yourself, if you have access yo heavier weights, try lifting heavier it doesn't matter if you have to drop back down but how can we expect to change if we do what we always do?
So this is part of the monday madness series, which belong to Lloyd. I decided it would be easier to name the workouts the same thing (based on which insturctor came up with them) so that if you prefer a particular style of these workout you can maybe do the series of them when there is enough.
I hope these printables are okay, unfortunately i no longer have access to photoshop so i am having to do them on word...
Enjoy the workout...you can tweet me to let me know you are doing it @daniellejade0 or if you want to send me a sweaty pic on instagram its @myfatscrying - get social media active people and let me know what you want to see!
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!!!
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.
So first of all cut the banana into rounds, take half of it and mush it up, and then put it in your blender
Add in the dry ingredients and whizz it all up
Then add the egg and almond milk, whizz it up and make sure it is all mixed in properly
Turn your hob on and spray your frying pan with 1kcal spray
Then cook :)
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 :)
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...
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 ;)
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)
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
