When I am really on my game, my meal plans are precise. Every couple of hours I am eating and fueling my body with all of the healthiest foods. So many people ask me questions on what I eat, how much of what foods and so on. As I create plans for my clients I also love to give sneak peeks of whats to come. I do not give meal plans based on myths or make believe. Meaning, I would never give someone a meal plan of foods I myself wouldn't eat.
Day in the life:
Meal 1: 4 egg whites with vegetables, with a protein shake (vegan protein with water and ice) and 1/2 banana typically blended into my shake
Meal 2: Spinach salad with chicken and balsamic dressing
Meal 3: Spinach salad with chicken and balsamic dressing
Meal 4: Fish / Chicken / Turkey with vegetables and brown rice
Meal 5: Spinach salad with fish / chicken / turkey / steak
Meal 6: Protein shake with almonds
Have questions? Contact me for your personal meal plan to meet your goals today!
When you believe in a thing, believe in it all the way, implicitly and unquestionable.
There are some days I just can't make it to the gym. Like most people getting a workout in your day is sometimes hard to schedule. Yet I don't want to let the day go by without getting my sweat on. Solution? Workout at home. Sure it's easy to look up a guide or go on Instagram to see what the models are posting but I always love going back to the basics. Short, sweet and to the point. Oh and did I mention burning, killer and exhausting? All you need is 5 pound dumbbells are you are set. Or grab two jugs of milk or water and you have your weight. This is always my go-to when I can't get to the gym or don't really want to go. Blast your music, get on your sports bra and bang it out.
4 Sets of each circuit, 1 minute of each exercise.
Ready, set, go!!!
Jab cross w/ 5lbs
Thank me later :)
Poke Poke Poke!!!
I love poke. I could write a 50 page paper on poke and my love for it. I was first introduced to it from my boyfriend who has shown me all sorts of different foods like ramen houses, Korean bbq and pancit (Filipino dish). Originating from Hawaii poke bowls are fresh ingredients, super delicious, in my opinion and really healthy. That is also if you don't load it up with spicy mayo and all the other fun toppings.
My first experience having poke changed my life. It's like a sushi roll in bowl form. And what's even better that its like Chipotle. You get on line, choose what how you like your bowl, customize it and you're ready to eat! Typical ingredients you can expect are the following:
-salmon -seaweed salad
-tuna -crab meat
-edamame -kani salad
What I find to be a great option is you could create your bowl to be basically carb free. You can choose salad, quinoa or rice as your base and build it up from there. The sauces vary from soy sauce to mizu to ginger to just about anything you can think of. For a healthy lunch or dinner this is always my go to when I want something fresh and quick. Gone are the days of fast food and trying to pick their "healthiest" items just because its quick and easy.
Baking is one of my favorite decompressors. Although I rarely bake and eat it or make it for myself, I find so much joy in baking. I love the smell of freshly baked goods, hot out the oven. For Valentine's day or really any holiday it has become a tradition that I bake something for my boyfriend. Last year was rainbow cookies, which I will definitely do a post on those too! This year since we are both wishing we could go on another Disney trip I decided on Mickey Mouse cupcakes.
Before I commited to this, I knew I didn't have much time between getting off of work, working out, cooking dinner and then going to bed to do it all over again. SO I did a little bit of research and it was pretty simple. My boyfriend love funfetti so that was the cake batter I chose along with both chocolate and vanilla frosting.
Cake batter (eggs, water and oil)
Mini York peppermint pattys
Directions you may ask? Make the cupcakes, frost them and place 3 mini York pattys on each cupcake. Done. Could it be any more simple? I've also seen other people use mini oreos instead of the pattys or one large brown m&m for the "face" and small brown m&m's for the "ears". From start to finish the entire process took me an hour, to allow time for the cupcakes to bake and cool down. I was able to pop them in the oven, cook and eat dinner to then frost and decorate the cupcakes all before 8pm! They are delicious and not at all nutritious but the best treat for any Disney lover!
In a world filled of meal prepping and clean eating, a girl has got to switch it up. After a few weeks of strictly meal prepping the sight of chicken was making me want to vomit, to be quiet honest. I love fish but I refuse to make it ahead of time and heat it up later on. Plus I really don't want to be that girl in the office who makes the entire room smell like fishys.
To switch it up I've been eating more turkey in all different shapes and forms like turkey burgers, sliced turkey in salads and turkey meatballs. But even that has gotten old pretty quick. Typically around my "time of the month" my iron levels drop a bit lower than usual which is typical for a female. I can always tell when it's coming because I'm way more tired and slug like than usual. Even my typical cup of joe and bottle of kombucha doesn't give me the boost I need. So in that case, I bring in the red meat. I know plenty of people avoid red meat especially when on a diet, but I believe that red meat once a month can be of a great benefit, or dare I say even multiple times!
While still trying to stay within my calories, and typical meal requirements I try to make dinners that are tasty and still considered eating clean. Tonight I made hibachi steak and vegetables. Super easy, super basic and super delicious.
Flank steak (oz. depending on how many people the meal is for / your protein requirements)
1/2 cup of sliced mushrooms
Low sodium soy sauce
1. Slice up all your vegetables and throw into the skillet with pepper, garlic powder and olive oil.
2. Slice up your steak into bite sizes, then season it with salt, pepper and garlic powder
3. Once vegetables are cooked half way through add in soy sauce (I used 1tbsp)
4. Once vegetables are cooked to your liking, remove from the skillet onto a plate and place steak in the skillet
5. Add 1tsp of soy sauce and sesame seeds, allow steak to cook 1-3 minutes on each side depending on how you prefer it.
6. Serve and enjoy!
You can make this recipe with any protein like shrimp, chicken or salmon all prepared the same way. You can also add rice to the dish for some carbs as I usually do, I was just out of rice for this meal!
I've always loved to write. Writing has been my passion since I was young. I always had the idea that I would one day be a journalist for a magazine or write for E! news. When I realized that fitness and health were also a part of my passions, I wanted to find a way to merge both and so my blog came about.
My original blog and website was called "Fitness With Fi" Fi came from my name Sarahfina. When I was in college I got the nickname of Fi or Fi Fi so I thought Fitness With Fi was a super cute name. That was until I went on a job interview and the manager was reading off my resume. She said tell me more about this Fitness With Fi like (fye) and I thought omg is that what people think when they read this? Do they not understand the pronunciation? So I decided to change it. I wanted to change it to something that was still true to me but also leaned more towards overall health and fitness, not just fitness. So I changed over to Sarahfina EL, which is my first name (obviously) E which is part of my middle name and L for my last name.
I now label my fitness program Fitness With Fi and my entire website is Sarahfina EL for everything under the sun.