Month: March 2014

Spring Is Here!!!

March 20th is the official first day of Spring !!!!

spring

Its time to whip out the flip-flops, Sun Dresses and Tank tops. Along with our more refreshing wardrobe, we can know enjoy some much need fresh air and Sun Light.

Here is a  Flawless Tip : The Sunshine Vitamin

The Sunshine Vitamin

Vitamin D is important for growth and maintaining a healthy body.  It is an immune system regulator, and various studies have found that low levels of vitamin D can mean a higher risk developing cancer or suffering a heart attack. There are not many foods that contain vitamin D naturally; eggs and oily fish are notable exceptions. The best and most effective way to receive vitamin D is through sunlight exposure. Sunlight is the only source of vitamin D that your body stops creating when it has enough and de-metabolizes any extra, ensuring you have just the right levels of vitamin D that you need.

* Sun Block is a vital necessity don’t be fooled by your natural skin color Everyone should protect themselves ! Enjoy and Be Safe !!!!

sunshine2 

How will you be enjoying this Spring Season ?

TO Cheat or Not to Cheat ?

5-ways-cheat-meals-can-improve-your-body-4

Cheat days can be your best friend or your worst enemy. When cutting, bulking or simply slimming down cheat days are usually apart of your regiment. And lets face it, after 6 days of clean regimented eating a cheat day can be a god send.

(click the image above for 5 cheat meal tips)

For Example , My favorite cheat meal is Firehouse sub, Hook and Ladder on Wheat with Cajun mustard. Yes, Yes, Yes just the thought makes my heart smile 🙂

ff sub

What is your favorite Cheat meal?

Why Cheat ?

Why not Cheat ?

These are questions Id like our Flawless Fitness Audience to answer !!

Please provide us with your feedback !!!

BE FLAWLESS !!!

 

 

Flawless Quickie :)

Beautiful behind

Many of us sit at a desk all day long, but in doing so it is important to get up and get active

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Spice up your glute workout and tone your tush by using props, like a chair in this Standing Glute Toner, or using your legs doing kicking movements in this Flying Side Kicks move.

Flawless Fit Tip:

When doing Squats Hold in the squat position for 3 seconds then repeat !!

SQUAT SQUAT SQUAT !!!!

Comment or Ideas

The Perfect Grain Bowl

What is a Grain Bowl ?

 A perfect balance of carbs, fats, and protein, they’re the best way to get a lot of flavor and nutrients in one dish. Plus, they’re hearty and filling. basic Steps to a grain bowl are ;

  • Choose your grain. I chose quinoa in my recipe below, but you could use grains such as brown or wild rice.
  • Pick some veggies. I like to roast my veggies because it brings out the flavor and makes for easy cleanup.
  • Choose a protein. This recipe uses eggs, but you could easily choose fish or chicken as well.
  • optional Add a Sauce

superfood-grain-bowl

 Superfood Quinoa Bowl

Ingredients

  • 2 cups broccoli
  • 1 cup carrots, diced
  • 1/2 cup red onion, diced
  • 1 can garbanzo beans
  • 2 tablespoons olive oil
  • 1/2 teaspoon salt
  • 1/2 teaspoon pepper
  • 1 teaspoon rosemary
  • 2 cups quinoa, dry and rinsed
  • Nonstick cooking spray
  • 4 eggs, fried
  • 1/2 teaspoon chia seeds
  • 2 tablespoons plain Greek yogurt

Directions

  1. Preheat oven to 400F and line a baking sheet with foil. Next, place broccoli, carrots, onion, and garbanzo beans on baking sheet and pour on 2 tablespoons of olive oil, and toss. Season with salt, pepper, and rosemary and toss again. Bake for 20 minutes, or until the broccoli turns golden brown.
  2. In a medium sized pot, bring 2 cups of quinoa and 4 cups of water to a rolling boil. Reduce heat to low and cover for about 12 minutes, or until all of the water has absorbed. Set aside to cool.
  3. Spray a small fry pan with non-stick cooking spray and turn heat to medium. Cooking one egg at a time, crack the egg into the pan and let cook for about 2 minutes. Before flipping, season with salt and pepper. Then, flip egg and cook for about a minute.
  4. Now for the fun part. Assemble each bowl with: 1 cup cooked quinoa, 1 cup roasted veggies, and 1 fried egg. Top off with plain Greek yogurt and a sprinkle of Chia seeds!

What is your favorite healthy grain?

March Madness Recipes

Chicken Avocado Burgers

Healthy eating can sometimes be a hassle, and the biggest hurdle to get over is usually the thought of  the food  actually tasting good. Well Rest assure this recipe is sure to get your taste buds rocking in a healthy way of course 🙂

Ingredients

  • 1 pound ground chicken
  • 1 large ripe avocado – cut into chunks
  • ½ cup panko crumbs or other bread crumbs
  • 1 chopped clove of garlic
  • salt and pepper to taste
Instructions
  1. Toss the chunks of avocado, breading and garlic together.
  2. Blend mixture into ground chicken being careful not to mush the avocado.
  3. Form into 4-5 patties and grill until done (temp of 165).

Enjoy !!!!

ChickenAvocadoBurgers2

Questions and Comments

March is National Nutrition Month

3-Minute Summer Green smoothie

Are You a lover of all things fresh and Green ? Well here is a
Smoothie packed with the healthy green taste of summer with the addition of berries, spinach, and avocado. The spinach contains loads of vitamin K and A, as well as iron, and the inflammation-fighting avocado… hello, healthy fats and potassium! It also helps give the smoothie its creamy texture. And as an added bonus: Ground flax boasts heart-healthy Omega-3 fatty acids and fiber!

banana-berry-green-smoothie-ingredients

Ingredients

  • 1/2 ripe avocado
  • One small banana, frozen
  • One cup fresh or frozen blueberries and strawberries
  • Two handfuls fresh spinach
  • One cup unsweetened vanilla almond milk
  • 1 tbsp ground flax (optional)

Directions

Add all ingredients into a blender, and blend on high until smooth. Pour into your favorite glass, and enjoy!

3-minute-banana-berry-smoothie

What’s your favorite smoothie to make?