Tuesday, 13 August 2013

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

Monday, 12 August 2013

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 

Saturday, 10 August 2013

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 

Wednesday, 7 August 2013

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

Tuesday, 6 August 2013

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, 5 August 2013

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)
 

Saturday, 3 August 2013

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 





Friday, 2 August 2013

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 :) 

Thursday, 1 August 2013

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)





Wednesday, 31 July 2013

Ouch my head hurts

Recently i've been told so many things to do with nutrition my head truly hurts. Everything i'm being told contradicts what someone else has said. I just started reading this lean gains thing that my uncle has done and he got amazing results from it but my god it was so confusing i'm not sure i even make sense of it...

So here are some of the contradictions i've been told lately

Eat every three hours to keep your metabolism up, no you don't need to eat that often, don't eat carbs, you have to eat carbs, you shouldn't eat carbs after breakfast, drink protein shakes, protein shakes are bad for you, eat lots of fruit and veg, fruit is bad for you it makes you store fat...

OMG THE LIST GOES ON!! and my head really hurts!

but the thing is all these people are on different diets and while they are just sharing what has worked for them you don't have to listen to everone because what works for one person might not work for another. Find something that works for you. I like to take bits and pieces that i find that work for me and create my own diet plans, i love experimenting with food and i don't like cutting things out all together. I may not eat cake and chocolate every day but if i want it i will eat it, i don't deprive myself I have just learnt to eat in moderation! 

So I don't know what the truth is about this whole nutrition business but here are some things that work for me


It's all about trial and error, finding what fuels you to workout but cuts you enough to see a difference, you don't want to Undo all of your efforts in the gym with a bad diet...well you might want to and that's cool some people go to the gym so that they can eat crap and not get fatter...but think of your insides too!

So if you need something to start you off why not join me on my 5 day challenge starting next Monday? I posted it a couple of days ago but don't worry I'll be posting about it again on Sunday! 

Add me on instagram @myfatscrying and tag me in some pics :) 

Lots of hardwork and dedication 

Ps my head truly hurts after thinking about this post! 



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

Tuesday, 30 July 2013

Don't be afraid to lift heavy

My main goal at the moment is to get stronger, to begin with I was scared I was going to bulk up and look like I was on steroids if I lifted heavy weights but the truth is that as a women you will just tone and define your muscles, you have to be incredible focused to start getting body building type muscles as we girls don't have high testosterone which is the muscle building hormone! 

So I decided to start upping my weights, if you read my post on Monday I spoke about pushing out of our comfort zones! And then in the rig class tonight jan said we were working on technique and lifting heavy PERFECT! So we worked on a deadlift, power clean and clean and press...get your technique right and then up your weights as much as you can do sets of 8-10 but as you get heavier you should be looking to fail around 8. This is a goal I want to work towards, keep practicing do I can hopefully see what my body can actually achieve!

After that I went on to spin! A great way to finish a heavy weights session...I highly recommend trying spin...I have a love hate relationship with it...but it is turning into a bit more love than hate! 

If you live in the sudbury area remember you can pay as you go at zest so if there are any classes you want to try come down and try it out...they also give you your first class free...and as an added bonus for a short time they are offering new members a one off month of £20!!

And to finish off as it is nearing the time I go on holiday I found a workout on Pinterest that you can do anywhere...I plan on doing a workout on the beach :) 


Enjoy! 

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

Monday, 29 July 2013

Monday madness #2

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! 

Happy monday!

Lots of hardwork and dedication 


Sunday, 28 July 2013

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!!!

Saturday, 27 July 2013

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 





Friday, 26 July 2013

TGIF 2

Welcome to your second TGIF workout...they just get harder and harder...I think Duncan plans these death workouts as a way of punishing us for making him be out of bed for 6am....

so here it is...


As always i've changed some exercises to make them at home friendly...but i left the monkey bar swings as an option because they're so much fun and if you are working out at a park you should be able to do them :)

Everything is pretty self explanatory except cobra push ups maybe so here is a quick video as a demonstration :) 





Thursday, 25 July 2013

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

Wednesday, 24 July 2013

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

Tuesday, 23 July 2013

Feel good Fajitas

How have a forgot to post this? 

One of the simplest meals I have ever healthyfied. It comes from my days of being a student where cheap and easy meals were favoured being healthy was a bonus :) 


Simply make chicken in fajita spice and substitute your wrap for an iceberg lettuce leaf...so incredibly cheap to make and you save over 100kcal per wrap

Why not use zero fat natural yoghurt instead of mayo or sour cream and save your self even more calories! 

Bon appetite :) 

Lots of hardwork and dedication

Ps I've just finished a great cross fit circuit class that I shall share with you tomorrow and then I did spin after...my legs are dying...if you did the bubble butt workout you will be feeling my pain right now! 

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

Monday, 22 July 2013

Bubble Butt workout

Okay have you heard that song called Bubble Butt by Major Lazer? its literally on the radio all the time at the moment so i decided that this workout should be named after this song AND my butt is killing after doing this workout so its kind of fitting.

Now in true blonde fashion i forgot to take a picture of the workout we did this morning and there was a lot to it so i've been trying to remember it as best as i can



I know it looks horrendous right? It is! try doing it while you are still a little bit hungover :( waaah! but i survived so you will too!

This is curtsy of LLoyd so if you need someone to thank for being able to 'turn around, stick it out and show the world you have a bubble butt' Lloyd will be the one :)

It is truly an insult to music that song but unfortunately its kind of catchy so download it turn it up loud and begin this workout!

LEt me know how you are finding these workouts! Are they to hard? do you want anything a bit easier? bit harder maybe? or anything else, just let me know!

Anyway im off to attempt to make some peanut butter cups, wish me luck!!

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

Sunday, 21 July 2013

Feel the burn workout

If unlike me you are feeling fresh today here is a workout for you to do on this sunday afternoon! I did this the other day and it sure gets your heart rate up. I've changed a few of the exercises so that you can do it where ever you are. However, if like me someone forced you to drink waaaaay to much last night why not just try this one in the morning :) I don't drink very often so when i do i suffer big time with hangovers...boo!!

So i've made it in to a printable again so that you can take it with you and this time you can tick off each exercise as you go :)


Steve put this workout together, his circuits are always cardio intense so they are really good for getting that fat off :)

Enjoy your sunday!

Lots of hardwork and dedication


Friday, 19 July 2013

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

TGIF WORKOUT

Morning all,

IM OFFICIALLY A GRADUATE!! and now have much more time on my hands...i have so much to blog about that i'm not sure where to start, i have a lot to catch up on so make sure to check back regularly but i thought id just give you todays workout and then sort of work backwards over the weekend!

So i thought id try something a little different today...i created a little image that you can print and take with you as i know that sometimes there are a lot of exercises to try and remember so here it is...


It should take around 30/40 minutes to complete but don't worry if it takes you longer just remember to keep good form and do it with 100% effort! So most of the exercises i have modified so that you can do this workout at home but if you have no stairs just go ahead and do mountain climbers for two minutes!! 

For the Bicep curl to shoulder press just take a weight in each hand or something heavier and use two hands, curl it into your chest and push above your head :)

Press ups to failure basically means do as many as you can until your body won't physically let you do any more, you should be able to do 100 if you drop down to your knees but this should make you burn out :)

I hope you like the little design and that it makes it easier for you to complete these workouts...Oh BTW Duncan put us through this workout so as always if you are looking for someone to thank or abuse head over to https://www.facebook.com/ZestGym?fref=ts

Have a wonderful weekend and remember to keep active and make smart choices that your future self will thank you for!

Lots of hardwork & dedication

Wednesday, 17 July 2013

Your hump day workout

This morning we done an awesome cardio burn circuit and I can't wait to share it with you BUT a lot of my readers don't have access to the gym so I'm going to make it into a little printable that you can take anywhere even the park :) I mean why not make the most if this weather and catch a tan while working towards that body you so desperately want? So i shall do this sometime over the weekend as i am GRADUATING tomorrow so dont have the time today or tomorrow :)!!

So as a little workout (though dont be fooled its so hard) I thought if share with you the 100 BURPEE BURNOUT oh yes it will make you sweat but it's very satisfying :) 

So you do 10 of each variation of burpee - there are 10 variations hence the name 100 burpee burnout :)


So some are self explanatory some not so much...

Down down up up - do your burpee when you are in the press up position go down to your elbows push back up to your hands then jump up -that's 1 

Half super man - burpee, then when your in the press up position lift opposite arm and leg, then switch then jump back up  

One arm and one leg are exactly that....make sure to switch over half way through these two sets 

Front kick - burpee, get up and kick out in front of you on each leg

Shoulder tap - burpee, when you are in press up position tap opposite hand to shoulder, do both shoulders then jump up

Hip twists, do the same as down down up up, when you reach the down position twist one hip to the floor and then the other push back up and jump up 

Leg swings - do your regular burpee but instead of jumping the legs straight behind you, jump them to the side 

Tuck jump burpee - do a regular burpee but thus time when you jump up you are going to do a tuck jump :) 

And that's that, it should take around 15 minutes so what I want you to do is run 1 mile before and 1 mile after to make this into a full workout

Enjoy!! 
I think I might upload a video of this so you can see me doing it but that won't be for a few days :) so have a go and just make sure you sweat 

Lots of hardwork & dedication

Tuesday, 16 July 2013

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