21 Day Jump Start to that Bikini Body

Summer bodies are made in the winter!

How many of you need that “jump start” in the right direction to get ready for Summer? Whether it is to lose body fat, get past that dreadful plateau or get a push towards that healthy lifestyle, this program will benefit you!

I am here to help you through that 21 Day Jump Start and we will start on March 1st. Let’s get that ball rolling :)

Email me for more information at: leahferezanfitness@gmail.com

21 day

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The 4 Ingredient Cookie

Well this was easy… and quite delicious!

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The 4 Ingredient Cookie

2 bananas
2c old fashioned oats
1/4c. Enjoy Life mini chocolate chips
1 tsp vanilla

Roll into balls and press on cookie sheet

Bake at 350° for 11-12 minutes

Make 14 cookies

Each cookie has:
83 calories
14g carbs
2g fat
2g protein

P.S. These cookies will be my breakfast for the next few days ;)

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Maple Pecan Pumpkin Pancakes

Maple Pecan Pumpkin Pancakes

Maple Pecan Pumpkin Pancakes

Pancakes:
3 tbsp. buckwheat flour (can substitute for any flour)
3 tbsp. coconut flour (makes them fluffy)
1/2 tsp. baking powder
2 tbsp. pure pumpkin
1 egg white
1/3 cup unsweetened vanilla almond milk
1 tsp. pumpkin pie spice
1 tsp. walden’s syrup
1/4 tsp. vanilla extract
1 tsp. chopped pecans
Topping:
1 tbsp. all natural creamy peanut butter
1/4 scoop About Time vanilla protein powder
1 tsp. walden’s syrup
2 tbsp. almond milk
Directions: 
– combine pancake batter together and cook on medium heat
– flip pancakes every few minutes (cooking them takes a while as they are very thick)
– mix toppings together and layer onto pancakes
Macros: 416 calories // 44g. carbs // 16g. fats // 23g. protein

pumpkin cinnamon and pecan granola

If there is one thing I love almost as much as peanut butter it is granola. I could eat granola all day every day. With milk or without milk. With a spoon or by the handful. It is ridiculous how much I love granola.

Here is a delicious recipe I came up with and it is SO good I want to shout it from the rooftops!

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Ingredients:

3 c. old fashioned oats

1 1/2 c. chopped pecans

1/3 c. roasted pepitas

1/3 c. roasted sunflower seeds

2/3 c. chopped almonds

1 tbsp. stevia

1 tbsp. pumpkin pie spice

1 tsp. cinnamon

1/4 tsp. sea salt

1/4 c. melted coconut oil

1/3 c. pure maple syrup

1/2 c. pure pumpkin

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Mix together oats, nuts, seeds, stevia, salt and spices together. Then set aside.

Heat coconut oil, maple syrup and pure pumpkin in a pan over medium heat until warm.

Pour the liquid over dry ingredients and mix well (do it quickly before the liquid cools).

Spread granola over a non stick pan or lay pan with parchment paper and layer it with delicious granola.

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Bake at 325 degrees for 10 minutes then stir granola gently to keep clusters together.

Place back into oven for 10 more minutes or until lightly browned and your kitchen smells like heaven.

Eat with milk, on top of ice cream (my favorite is arctic zero) or by the handful :)

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mocha chocolate [protein bites]

In honor of the oh so delicious “National Coffee Day” I present to you… Mocha Chocolate Protein Bites!

mocha chocolate - instagram– Mocha Chocolate Protein Bites – (makes 8)

  2 tbsp. ground coffee

  2 tsp. unsweetened cocoa

  1 tbsp. milled flax

  1 scoop chocolate protein powder (I used About Time)

  ¼ c. water

  ½ c. oats

  ¼ c. almonds

*Blend All Ingredients and form into 1” balls*

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chocolate chip cookie dough dip

Thanks to the wonderful Chocolate Covered Katie, I am officially obsessed with healthier versions of naughty treats

For example… I tried her Healthy Cookie Dough Dip and holllyyyyyy moly it was so good!

Here is her recipe below:

Healthy Cookie Dough Dip
– 1 1/2 cups chickpeas or white beans (1 can, drained and rinsed very well) (250g after draining)
– 1/8 tsp plus 1/16 tsp salt

– just over 1/8 tsp baking soda

– 2 tsp pure vanilla extract

– 1/4 cup nut butter of choice (If you use peanut butter, it will have a slight “pb cookie dough” taste, so if you don’t want this,try the Deep Dish Cookie Pie, unbaked. instead)

– up to 1/4 cup milk of choice, only if needed

– Sweetener of choice (see note below, for amount)

– 1/3 cup chocolate chips, or these: Sugar-Free Chocolate Chips

– 2 to 3 tbsp oats (Ground flax will also work)

“Add all ingredients (except for chocolate chips) to a good food processor, and process until very smooth. Then mix in the chocolate chips. If made correctly and blended long enough, this should have the exact texture of real cookie dough!”

I made these for a girls night as my “cheat meal” and it was delicious!!

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photos by me

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simply sweet… yet so delicious

Do you ever get a craving for something sweet but want to keep your meals healthy and clean? Happens to me ALL THE TIME!

Here are some of my favorite sweets that are simple and easy to make!

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mug cake

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 chocolate covered strawberries

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two ingredient cookie

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yogurt covered blueberries

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apple crisp

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orange vanilla almonds

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my [go to] snacks

Some people may know that I have a fitness facebook page called, “Leah Potosky Fitness”.  I am an NPC bikini competitor and an avid clean eater.  The biggest question that I get asked is, “what are some of my go to healthy snacks?”

Check below to find out some of my favs…

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 frozen berries

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rice cakes with topping

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roasted chickpeas

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zucchini chips

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sweet potato fries

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raw almonds

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quest bars

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protein shake

I. love to freeze raspberries or blueberries… these give me a pop of energy during the day.

2 My favorite rice cake toppings include:

nut butter

hummus with cucumber

pizza sauce and shredded almond cheese

nut butter and enjoy life chocolate chips

nut butter with banana

homemade jam

greek yogurt and berries

avocado and shredded chicken

3. I like to mix my roasted chickpeas with cumin, paprika and olive oil

4. I do these in the oven instead of a dehydrator and it still turns out quite crispy!

5. I usually top my sweet potato with cinnamon… I might try nut butter next… yum!

6. I would say raw almonds and cashews are my #1 grab and go snack. So simple yet so delicious.

7. Quest bars are so delicious and packed full of protein.  I like to eat them right after my workout with a piece of fruit.

My top 5 favorite flavors below:

– White Chocolate Raspberry

– Chocolate Chip Cookie Dough

– Lemon Cream Pie

– Cinnamon Roll

– Cookies and Cream

8. Right now my “go to” protein shake is a scoop of About Time Vanilla Whey Isolate protein

and a cup of mixed frozen berries with water.  Totally fresh and totally delicious.

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