workout

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

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.
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.
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 🙂

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

Dreams do come True….

Happy Thursday to
Everyone….. My oh My it has been sometime since our last post, My apologies to our readers. In the past month I have trained hard , fell out track , got back on track and Got engaged 🙂 Yes Engaged !!!! So now My mission Is to be the fittest Bride to ever grace the Aisle !

If your Big day is approaching here are some Tips and Guides I have been using to be a “Fit Little Bride “

Lift Hard and Heavy …. Yes ladies when lifting weights in the gym don’t be afraid to add the weight on . Heavy weights build lean and clean muscle.

Arm and Back workout

3x 12 Deadlifts

3x 12 Bent-over Rows

3x 12 Single-Arm Cable Row

3x 12 Lat Pulldown

3 x 16 Bicep Barbell Curls

3x 16 Cable Tricep pushdowns

3 x 16 Bicep Preacher Curls

3 x 16 Dumbbell Kickbacks

Cardio Burns Fat …..Its simple the more you move the less you weigh so ladies train those legs in the way that they should go 🙂

Leg and Cardio Circuit

Warm Up

5-minute ride on the recumbent bike

Leg Workout

3 x 12 Barbell Squats

3 x 12-15 Single Leg Squats

3 x 12 Leg Extension

3 x 15 Bridge Leg Curls

3 x 20 Skater Lunges

Cardio (machine of choice)

Warm up with 2 minutes at low resistance
Complete six rounds of:

20 seconds fast with high resistance (Work/High Intensity)

2 minutes of slow with low resistance (Recovery/Low Intensity)

Cool Down

3 minutes on the bike

2 minutes stretching

Ideas or Comments ? Leave Below

Spring Is Here!!!

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

How will you be enjoying this Spring Season ?

TO Cheat or Not to Cheat ?

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 🙂

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

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 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

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.
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.
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.
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?

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

(Pic is of Super Trainer @getfitwithnic)

Like What you see ? Leave a comment below .

Have a Happy and Healthy Love Day …

Happy Valentine’s Day!

High Protein Chocolate Cheesecake Cupcakes

Preheat Oven to 350’

8 oz. Fat Free or Low Fat Cream Cheese
¾ cup Low Fat Greek Yogurt
1 Egg
1 Egg White
¼ cup of Stevia
1 Scoop of chocolate or vanilla Whey Protein Powder (30 g)
3 TBLS. Baking Cocoa

Using a mixer, mix until creamy, then spray muffin pans with non-stick spray or baking cups, bake for 20 minutes, then refrigerate for 2-3 hours before serving. Lastly, you can add light cool whip on top! Then YUMMY Protein Cup Cakes!

Click the Picture below for video instructions !

Have any ideas or blog topics fill out the form. We’d Love to hear from you.

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.

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

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

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!