portioncontrol

Budget Friendly Summer Meals

It’s Finally Summer !!! We have worked all year long to show off those awesome bodies and to continue to reach our Fitness goals. Our busy schedules are about to go into overdrive with Kids out of school Vacations to plan and take. Consequently Healthy Eating and Workouts can sometimes be hard to come by. With that being Said Flawless Fitness is here to Share Quick and Budget Friendly Summer meals that the whole family can enjoy while you stay true to you waistline !

Busy Moms know that time is of the essence when it comes to wrangling kids, your household and your body , throw in your husband and you have a full circus juggling act. 🙂 Quick and simple meals are a must to keep the day running smoothly.

Steak Burritos

Steak Burritos are a hit at my dinner table, the easy clean up and Low calorie count make them a go to favorite for this busy mom. This recipe has a serving count of 4 with a caloric count of  471 per serving. Additional Nutrition Facts are 16 grams of Fat ( 6 grams saturated and 5 g mono fats) , 63 Mg of Cholesterol , 49 grams of carbohydrates, 600mg of sodium ( optional ) 279 mg of Potassium, 7 grams of fiber and A whopping 31 grams of Protein .

Budget Friendly Ingredients

  • 1/2 cup prepared fresh salsa
  • 1/2 cup water
  • 1/4 cup instant brown rice
  • 1 15-ounce can black beans, preferably low-sodium, rinsed
  • 12 ounces strip steak, trimmed and thinly sliced crosswise
  • 1/4 teaspoon freshly ground pepper
  • 1 tablespoon canola oil
  • 4 8-inch tortillas, preferably whole-wheat
  • 1/2 cup shredded sharp Cheddar cheese
  • 1/4 cup prepared guacamole or Smashed Avocado (My personal Favorite )
  • 2 tablespoons coarsely chopped fresh cilantro (optional)

Flawless Quick Tip : Sprinkle Lime Juice on the Steak as it cooks to bring out more flavor in the meat without having to add extra seasoning (sodium) 🙂

Smooth Sailing Preparation

  1. Combine salsa and water in a small saucepan; bring to a boil. Stir in rice, reduce heat to a simmer, cover and cook for 5 minutes. Stir in beans, return to a simmer and cook, uncovered, stirring occasionally, until the rice is tender and most of the liquid is absorbed, about 5 minutes more.
  2. Meanwhile, sprinkle steak with pepper. Heat oil in a large skillet over medium-high heat. Add steak and cook, stirring occasionally, until browned and cooked through, 3 to 5 minutes.
  3. To assemble, divide the steak among the tortillas and top with equal amounts of cheese, guacamole, cilantro and the rice mixture. Roll each tortilla up into a burrito.

Flawless Quick Tip: Grill burritos on both side to seal all that goodness together , Top with a spoon of salsa and Greek Yogurt for an Extra Kick 🙂

steak burittos

We’ve kept this home-style version a bit simpler to make and a whole lot healthier with brown rice, whole-wheat tortillas and reasonable serving sizes. We recommend wrapping it in foil—the traditional way to serve it—so you can pick the burrito up and eat it without it falling apart, peeling back the foil as you go. Serve with a simple salad and Spanish Style  Corn side

“Don’t Be Jealous , Be Flawless “

QUESTIONS , COMMENTS and IDEAS

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 !!!

 

 

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?

What Does Flawless Mean to You ?

Being Flawless isn’t about being perfect. Being  Flawless comes from a sense of being the best YOU that YOU can be. To many times are we as women subjected to social media and entertainments perception of beauty.

 And lets all be honest , how many times have you wish to look like the model on the cover of your favorite magazine? To think about it, just yesterday I said to myself ” I wish I had her abs, and her breast.”

We all do it.

Today I challenge to look yourself in the mirror and decide today that you shall be FLAWLESSLY YOU!!!

Be Proud of yourself……..Because again only you can be you.

 

Ever wondered how cover models look the way they do ?

Click the link below for a video that is sure to blow your mind and make you give yourself a hug 🙂 swimsuit

We would love to hear from you … Leave a comment Below

 

 

Sexy Six Pack Abs By the Summer

Want a Firm and Molded Core ? Are you ready for that bikini you have always dreamed about ? Well summer is vastly approaching and Spring break is literally around the corner .

What are you doing today to get what you want out of tomorrow?

When it comes to toning our core to build a sexy six pack three things are key.

1.Nutrition : Abs are formed in the Kitchen, eat clean and your body will pay you back for it.

2. Core stimulating exercises : get off the ground and switch things up, crunches and sit -ups are not the only AB targeting exercise.

3. Rest : Proper sleep and rest is essential to over all health, Allow your body to rest and recover with at least 1 day off a week

Here is a quick 10 minute Ab Crusher

 

Equipment Needed

  • Stability Ball
  • Medicine Ball
  • Bench

Sexy Ab Circuit

  • Stability Ball Pass
  • Pick Pockets
  • Bench Crunch (option: use medicine ball)

Complete 12-15 reps and repeat 3 times.

Click the image for video Instructions

nic

(Pic is of Super Trainer @getfitwithnic)

Like What you see ? Leave  a comment below .

22 days Vegan

 

We have all joined the Beyonce and Jay- Z craze. whether it is their fashion forward wardrobe or unmatched musical talent, The Carters are influencing the world with their every move. Recently, The Most powerful couple in Entertainment embarked on a health journey by becoming vegans for 22 days.

the carters

What is veganism you may ask ?

Veganism is a type of vegetarian diet that excludes meat, eggs, dairy products and all other animal-derived ingredients. Many vegans also do not eat foods that are processed using animal products, such as refined white sugar and some wines. Most vegans also avoid the use of all products tested on animals, as well as animal-derived non-food products, such as leather, fur and wool.
Vegan refers to either a person who follows this way of eating, or to the diet itself (about.com)

Why Vegan?

A whole foods plant-based diet is associated with healthy weight  and reduction of all of the so-called “diseases of affluence”,  diseases that kill those of us living in Western societies. The diseases of affluence include obesity, cancer, diabetes, Alzheimer’s, heart disease, and stroke. ( taken from thepurevegan.com)

For more Info Check out THEPURVEGAN.COM

tracey glover

To gain more insight on changing your standard American diet and going VEGAN, Flawless Fitness LLC interviewed one of the many Yonce’ followers on their 22 days Vegan Journey.

Here is what she had to say

When did you decide to start your health and Fitness Journey ?

January 4, 2014

where did your inspiration for 22 days vegan come from ?

Beyonce & Jay Z, the documentaries Fat, Sick, and Nearly Dead, Super Size Me. The book Eat Right for Your Blood Type, Stay Young 10 Proven Steps to Ultimate Health.

What was your favorite meal ? (recipe optional)

Vegetable Stuffed Mushrooms. Portobello mushrooms  (corn, onions, green peppers, squash, mixed with spaghetti sauce stuffed inside the mushroom and topped with vegan cheese.)

What was your overall goal? Did you accomplish it ?

Better overall health, clearer skin, for my body to work at it optimal level, and to make a lifestyle change. Yes, even past the 22 day of being vegan I have learned to incorporate more fruits and vegetables and less meat in my diet.

Any words for someone who is considering the challenge ?

Being vegan is a lot easier than thinking about being vegan. A lot of your favorite foods are accidentally vegan and you don’t have to eliminate them from your diet. There are also a lot of vegan alternatives to almost everything.
Thanks Mrs.Love for your interview
loves
Flawless Fit Tip
Substitute an unhealthy snack or meal with veggies and fruit, remember change happens one step at  time.
Don’t stress just change.
We’d love to hear from you!

Easy steps to a healthy lifestyle part IIII

Move More

Have you ever had so much to do, but couldn’t manage to pull yourself out of bed ? We all have those days when our to do list alone exhaust us before we even lift a finger. But no matter how we may feel some things  just have to be  taken care of , Right?

So why is that we don’t put the same emphasis on our health and fitness, even when we don’t feel like it we should just “Keep Moving” ! Simple little changes such as parking at the back of the parking lot or taking the stairs instead of the elevator are all quick fixes we have heard before. But I am Challenging you today to try something new whether it is a  new zumba class or just a simple walk thru the neighborhood.

Just Remember to KEEP Moving !!!!

moving

Flawless Fit Tip

Don’t get confined to the gym alone Break out and Try an outdoor fitness class at your local park or take the family for an afternoon walk. Let the fresh air sweep you off your Feet!

Click the Image Below to see fitness classes available  in your town

park

Have any questions or Topic Ideas  that you would like to share?

Then feel free to fill out the form below , I would love to hear from you.

Easy steps to a healthy lifestyle Part III

Keep Records

We do it for managing our schedules and our budgets, so why not  keep a record of your food intake. Sure it may seem like an added chore to your long to do list But it can be very  EFFECTIVE . And the good news is that you don’t have to keep records of your eating forever. Just long enough to notice your eating habits and trends along with common mistakes you may make along the way.

I use a simple food journal I found on the internet

Click the Image below to access a food journal

keepm records

You could also use any diet tracker app on your smartphone ,Come on we all have one 🙂  

Click the image below for smartphone apps to help you track your eating

health app

Flawless Fit Tip

Eat and track as you go, its much easier to remember what you are eating while you are doing it, verses waiting until the end of the day. Remain Accountable to yourself for yourself.

Click the Image  below for recipes that are healthy and quick to prepare

healthy cooking

Have any questions or Topic Ideas  that you would like to share?

Then feel free to fill out the form below , I would love to hear from you.

Easy steps to a healthy lifestyle part II

Think Positive

keep-calm-and-think-positive-42

Have Empty or Half full its all your perception and outlook of
things.

Glass-half-full-web

The same goes for healthy eating and exercising. Don’t Dwell on the foods you shouldn’t eat, instead find some interesting recipes to spice up your new eating habits.

Mix up your exercise routine with new and unconventional workouts. The fitness industry has sparked a new generation of unique and fun filled exercises that are sure to keep you motivated.

Flawless Fit Tip

Prepping your meals may seem a little strenuous but planning always keeps you on target.

Click the Link below for some easy meal prep tipsmeal prep

Have any questions or Topic Ideas  that you would like to share?

Then feel free to fill out the form below , I would love to hear from you.

Easy Steps to a healthy Life style Part I

Flawless Fitness

We all know that in order to live a healthy life we must make healthy lifestyle choices. As a busy single mom , career women and fitness fanatic , I always try to make my choices simple and sustainable. With a crazy schedule like the one I have that balances school field trips and functions with personal training sessions and conference calls, This simple change was perfect for me to incorporate into my daily routine. Remember that in order to be good for anyone else you must first me good to yourself.

Practice Portion Control

Can you reflect back to elementary school when we learned about the food pyramid and the portion plate ? well those facts are still true. Portion Control is key, Manage your plate and you can in turn manage your weight.

Flawless Fit Tip:

keep all your calories on your plate do not add calories by pairing your meal with a sugar filled caloric disaster such as Soda .

For Example: one serving of soda can add 150-250 unwanted calories ! so drink water to keep hydrated and to make those calories count .

Click the link below for an easy to remember Food  and Portion Chart

busy mom

Have any questions or Topic Ideas  that you would like to share?

Then feel free to fill out the form below , I would love to hear from you.