breaky and biceps

i had a hot date with Sonny last night.  *whistles* Chiso came too though.  and it was only hot cause we were sweating at the gym.

i have a few of my leg workouts already posted, but it's high time for some upper body.  symmetry is a great thing!

what happens when we gym together? instant camera man, whoop, whoop.

so because i work at different gyms, i come across all sorts of different equipment, which is a great perk.  this particular gym uses Hoist machines- have you used them?? i LOOOOOVE them! especially this bicep machine.  i really feel the burn where i'm supposed to because the rocking motion mimics the natural movement of a standing bicep curl without involving my lower back. sweet.

that 'dynamically rocking technology' (the rocking motion that occurs during use):

• aligns and maintains joint position throughout the motion
• reduces shear-stress forces within joints by creating multiple segment movement
• provides small, yet appropriate proprioceptive challenges to the lumbopelvic hip complex (in layman's terms, that big hip joint)
• improves stability and provides greater muscle pre-stretch or loading to overload muscles

uh huh, yeah. all that.

biceps, triceps, & shoulder circuit:

Hoist machine bicep curls 12 R, 12 L, 12 together - 4 x 12

tricep dips with 25 lb lap plate - 4 x 12

*

dumbbell hammer curls 3 x 12

EZ bar skull crushers 3 x 12

dumbbell curls out to side 3 x 12

*

machine shoulder raises 4 x 12

shoulder shrugs 4 x 12

*

forward dumbbell raises 3 x 12

T (make a T with your arms/body, palms facing you) 3 x 12

Stability ball overhead presses 2 X 25

aaaaaaand collapse!! right there. on the floor :lol:

use a challenging weight.  'heavy' is a relative term! what is heavy for YOU?  once you really start to struggle and feel the burn around rep 8-10, that equates to heavy to me.

build those upper bodies...racerback season is upon us.

we tried out the Sara Lee 45 calories & delightful whole wheat w/ honey bread last night for our post workout snacks.  that's egg whites, red bell pepper, and honey mustard up in my sammie. great stats, and great bread.

45 cals, 0.5g fat, 9 carbs, and 3g protein per slice. nice.

before i hit legs this morning, i made some dark chocolate chip banana pancakes to go with our eggs.  i used the base of my banana recipe but added a tablespoon of unsweetened cocoa powder, 1 packet of stevia granules, and even a few drops of chocolate stevia.  all drowned in WF pancake syrup....the only way to eat these babies.

Q: what's your favorite sammich bread?

le

banana berry whole wheat french toast

my Chiso is a snotty mc nasty mess this week.  after taking him to the child center in a new gym, well, the inevitable happened. new gym, new germs.  it's been a looooong week of coughing, whining, and TLC over here, but we made it to FRIDAAAAAY!

this morning i made another batch of banana berry whole wheat french toast...oh yeah.

but i didn't burn it this time.

banana berry whole wheat french toast

the stuff:

• 2 slices Natures Own double fiber wheat bread
• 1/2 cup unsweetened vanilla almond milk
• 1 tsp vanilla
• 1 tsp cinnamon
• 1/2 tsp raw, unsweetened organic coconut flakes
• 1 egg white
• 1/4 cup blackberries
• 1/2 a banana

do this:

 combine the egg white, almond milk, cinnamon, and vanilla in a shallow bowl big enough to lay your bread flat in and mix it well. dip both slices of bread (front/back) until it is soaked through.  in a medium heated no-stick pan, lay both pieces of bread flat and cook until browned and crispy, about 3-4 minutes.  flip! cook that side until crisp for about 3-4 minutes as well.  plate it up, then top them with the bananas, blackberries, and a drizzle of Walden Farms pancake syrup.  last thing, sprinkle with more cinnamon and coconut flakes!

for the whole shabang:

dessert for breakfast, yes please!  low cal, high fiber, full of good carbs, and SWEET.

so....i FINALLY got a Facebook fan page for Fit Foodie Le.  i mean, it's only 2013.  i guess i battled with it for so long cause it's hard as CRAP for me to keep up with social media as it is!!

'nobody ever said it would be easy...but it WILL be worth it.'

that being said, sometimes i can't sit down and really write a post like i'd like YET, so i will use the fan page to post quick tid bits of info, recipes, motivation, inspiration and all that good stuff.  add me! or 'Like' my page rather ;)

alright, last thing- a few people tell me how much they absolutely HATE oatmeal (what is WRONG with them!? j/k) and asked me for some alternative breakfast ideas.  when i tell you i was seconds away from posting  a pic of some of the Kashi Go Lean Cereal i bought at the store a few days ago my finger came to a screeeeching halt after googling this:

http://www.pleasegodno.com/archives/20-1-cup-Kashi-GoLEAN-Crunch-+-12-cup-milk-Endless-stomach-churning-gas.html

can i just say i was almost commenter 411 cause this very thing happened to me too!!!!! i was like, wait a minute...i adjusted my macros JUST right to have these 2, ok 4, bowls of cereal for my late night snack and the next morning my tummy was straight MUSH.  bloating and uncomfy gas is not cool. now does Kashi have this effect on everybody?  maybe, maybe not.  however, i will have to add it my bloat list along with broccoli.  it can take time to figure out which foods YOUR body doesn't agree with!  adjust, bounce back, and keep on truckin'. and Googling :lol:

i'll dedicate a separate post to those breakfast alternatives!

eat better + exercise = a healthier, happier YOU. when you look good, you feel good!

happy FRIDAY!

le

sunday, sweat, & salmon

i must start this post out by giving a HUUUUUGE congrats to everyone that participated in the Chevron Houston Half and Full Marathon races this morning!!!! my Facebook feed is blowing the heck up right now with pics of friends i had no idea were even running this year! the weather wasn't the greatest, but i am so thrilled to see people sticking to their goals, breaking PR's and just being such HEALTHY examples.  AWESOME job, all runners!

i had this bad boy a few days ago- my protein filled breakfast sammie.

 it's got 2 egg whites and 2 oz of lean grilled chicken breast previously dipped in some calorie-free, carb-free, fat-free, Walden Farms pancake syrup and sandwiched between a Thomas light, multigrain english muffin. who needs a high-priced drive-through breakfast sandwich when you can make these right at home? my family doesn't.

before heading out to church this morning, i had another one and added some dijon mustard for some tang.  some cheese will make it even better! stats: 225 cals, 3g fat, 26.6 carbs, 8g fiber, and a WHOPPING 30g of protein! YUP!

so today was the launch of 24 Hour Fitness's new Total Body Conditioning format (HIIT) and i had so much fun sweating it out with the members!   please, allow me to give just one more shout out to my amazing husband for his support.

weights? yes. cardio? not a big fan.  nevertheless, he was in my front row doing his thing and making crazy faces at me as usual.

this is my 5th year teaching and i always, and i mean always, get butterflies in my tummy right before class.  i don't think that feeling will ever leave me.  soon as i put that mic on...

it's ON!!

i feel unstoppable when i am in my zone!

they made breaking a sweat look FANTASTIC.  so inspiring.

i was on such a natural high which called for rr selfies-  it was a modest turn out and i KNOW the class will only grow to be bigger and better in the coming weeks. i just love family gym dates! heeeey, Chiso ;)

so salmon is STILL on sale at HEB this week *big cheese*.  the price did go up a dollar, but it's still a couple dollars lower than regular price. i couldn't pass it up.  soooo, here are more healthy, fresh salmon meal ideas:

salmon is amazing when paired with fresh dill, but i didn't have any.  i used another toasted Thomas english muffin, broke apart some of the baked salmon and put it on one side, and i slathered the other half of the muffin with a homemade no-fat cream cheese & green onion spread.  i smell a salmon, dill, chive,  cream cheese dip coming soon, don't you!? no pun intended.

fresh blackberries are on sale too!  i made a spring mix salad for lunch one day last week and threw a few on top for one of my meal 5's.  grilled squash, roasted new potatoes and a hunk of garlic and herb salmon went right along with it.  i roast or grill my food A LOT- you create so much flavor!  steamed is my least fave...

yesterday, my fam got together at my grandma's house for a huge pot luck style brunch. what did i volunteer to make? banana pancakes, duuuuuh!

i quadrupled my original recipe and blended 3/4th of the oats in a powder but i left 1 cup whole for texture.  you already know the ingredients, so i'll spare ya.

all griddled up and ready to be devoured.

if you gone do brunch, do it right!  i brought sliced fresh bananas, chopped pecans, Cary's sugar-free syrup, and whipped cream along to top them.  we also had:

a beautiful concoction of fresh, ripe fresh fruit brought by my cousin Anne,

eggies made with love by my aunts,

french toast (made with organic, low-fat milk, right, Kristy!)

here's one end of the table,

this thing was soooooo sweet and delectable!  i had to know what the crust was and found out it was a big sugar cookie, yum! topped with cool whip, cinnamon, and fresh fruit. awesome idea that i WILL be stealing and tweaking lol.

aaaand here's the other end.

time spent with the people i love and a big table of FOOD. i love my life.                   

aren't these guys the cutest!? also brought by cousin Anne- they are soy yogurt shots topped with fresh fruit and granola.

the tasted as amazing as they looked. i know you see that bacon :shock:

welp, it's that time again.

rest up :lol:

Q: what is your FAVORITE brunch food?

hands down, mine is french toast.

le

take it in stride

decisions, decisions.  this year has already started out with way more than i ever thought i could handle.  the major issue being my career!  I've been in the IT industry since i graduated 8 (WOW :shock:) years ago.  i'm an IT contractor, but let's just say i'm on an extended holiday vacation right now lol.  which means...... i get to spend more time in my sanctuary (my kitchen!!!!!) creating new recipes galore, playing, teaching, & showing my little big boy new things, sprucing up my wifely duties big time, and finally, putting maximum effort towards the multiple personal projects God has dropped on my heart. finding balance is hard as crap sometimes! however, i find so much comfort in the fact that He not only tells us what He wants us to do, but He makes a way for it to be done.

 HELLO!  He won't leave you hanging and clueless....  but if you don't move, He can't work.   remember, 'ALL things work together for the good of those that love Him!'

you've only got ONE.  He has given me this precious time, and i'm going to ENJOY and cherish this blessing.

now let's talk about food.

i finally got that red velvet pancake recipe up, and i made my little guy a mini stack of them yesterday for breakfast.

i can't even begin to tell you how gratifying it is to see him stuff his face with VEGGIES!  cause he still hates them.  anything green goes on the floor.  good thing beets are UBER good for us!  they are low-calorie, no fat, high in vitamins, minerals, fiber, and help fight various types of cancer.  i'll certainly be making some type of spinach cakes next lol.  i'm gonna get them into his diet however i can.

this photo was pre-walden farms syrup...they look so dry!! but i promise you they are moist and fluffy on the inside. Chiso doesn't appreciate my fanciness yet as he slid the whipped cream right off the top and pushed the chocolate chips around before making a pile of them in the corner of his high chair table.

Q: how do you roast your beets?

A: in a pan:)

that's it! i avoided them for the LONGEST time at the store..i mean they just look so dirty and hard to prepare.  i cut the tops off (someone told me you can save them, cook them, and eat them, but i had already tossed them in the trash) put them in a pan, and shoved them in a 450 degree oven.  in about 45 min, they were soft to the touch, and the peeling came right on off.  beets have officially been conquered!

this morning i made us some cinnamon oatmeal pancrepes.  why crepes? cause i added too much almond milk!  you can compensate by adding more dry ingredients, but i kept it as is and went for it.  i have FUN in my kitchen.  sometimes it's a great success, sometimes it sucks.  flip a coin!

since they are thinner than pancakes, my recipe made a ton.  i ate some flat, and i rolled some too. no pics of those yet though, lmbo.  i'd love to stuff them with something the next time, and i will. so sit tight.  i topped the flat ones with sugar-free cool whip, strawberry slices, and cinnamon.

so, salmon went on sale at HEB this past week and i didn't say a word.  ironically, i got so many PM's from friends letting me know about it  though LOL!!! thank you guys so much!! i'll say something next time, i promise!

red bell peppers were also on sale, so i snagged some of them too.  i made a huuuuge filet of salmon when i was prepping at the beginning of the week, and here are just a few of my meals.

honey mustard smokehouse salmon with steamed okra and red bell peppers.

the salmon was cooked at 450 degrees for 12 minutes.  i squirted it with some Bragg's liquid aminos, then seasoned it with Mc Cormick Smokehouse maple seasoning.

since i have beets at home, i wanted to make one of my fave Cheesecake Factory Salads: the beet, goat cheese, and candied pecan spring mix salad.  what a combo!  i was looking for regular old goat cheese when i came across this gem!  it's so sweet, creamy, and SOUR. the best part!  i don't really do candied nuts, so i figured the sweetness will come from the cheese, and i can keep the nuts roasted and unsalted.  i'll be making that tonight, can't wait!

last night i was browsing Instagram (fitfoodiele) and got inspiration for my final dish of the evening.  i took some scrambled egg whites with spinach, garlic powder & onion powder, incorporated some shredded salmon into it, then stuffed all that into my bell peps.  i topped them with the honey goat cheese and baked them in a 405 degree oven until the peps were tender but still crisp, and the cheese was lightly browned.

i didn't think the cheese could get any creamier or tangier...oh but it DID.  steamed okra and corn on the side!

hitting the gym today for my 2nd leg day this week and ready to get my squat ON.

a quick announcement.....

for my Houston readers, i am excited to announce that i will be instructing at 24 Hour Fitness again!!  the Katy Bella Terra Super Sport location is launching a free weekend of Les Mills, Cycle, Zumba, and recently added, Total Body Conditioning classes!  i'm ALWAYS raving about this class and how much it has improved my cardiovascular & muscular strength and endurance.  now, you can come experience it for yo self, with ME!!!!  check out the schedule and join us!

*Total Conditioning @ 11am with Leah on  Sunday, January 13th*

le

ffl's red velvet pancakes

hi. this'll be quick.

yesterday's awesome breakfast contains 1 serving of fruit,

and 1 serving of veggies!

double whammy :)

ffl's red velvet pancakes

the stuff:

• 1/3 cup oatmeal
• 1 tbsp unsweetened cocoa powder
• 1 tsp cinnamon
• 1/2 tsp baking powder
• dash of sea salt

• 1 egg white (or 2 if you want them fluffier/thicker/cake-like)
• 1/2 cup pureed, cooked beets
• half a banana (natural sweetness!)
• 5-7 drops chocolate stevia
• 1/2 - 1 cup unsweetened vanilla almond milk

do this:

1. throw your oats into your blender and ground them into a fine powder.
2. toss in the other dry ingredients:  baking powder, cocoa powder, cinnamon, salt.
3. dump all that into a bowl and set it aside.
4. add your roasted, previously cooked beets into the blender along with the banana, egg white(s), vanilla, and chocolate stevia.
5. scoop all that out and add it to your dry mix. incorporate!
6. finally, add the almond milk to your desired consistency.
7. cook up in your no-stick cooking spray coated for skillet 3-4 minutes on each side. make sure it's done in the center! take a peek first.

stats for the entire stack:

what's that topping you ask? you DID ask.  i heard you.  it's 2 tbsp of no fat cream cheese + 1 packet of granulated stevia. any nuts will do, but that walnut, red velvet, cream cheese combo is a serious triple threat!

 as always, adjust those nutritional stats accordingly when dealing with toppings.  a drizzle of Walden Farms pancake syrup  made these cakes and my breakfast complete.  eat'em up, then go lift heavy things at the gym today.

GOOD MORNING TO YOU!

le