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THIS MADE MY DAY.

Love it haha

I’m giving away the 4th pair of NIKE FREE’s this week for the #thisisMYJULY celebration!!!

All you have to do is reblog this post to be entered! I’ll pick a winner on Sunday.

POP HIIT 7: HALL OF FAME VIDEO

Do the above routine 3 x through with 30 sec rest in between ea move and 1 min rest between ea set. End with a 10 min cardio blast. If you don’t have a treadmill do the FAT MELTING ROUTINE once through.

Good luck!

<3 Cassey

fitblyss-blog

This pop Hiit KILLED ME!! I love it! Cassey please continue these after July is over!!!! I love them!

Portobello Pizza Night!

So I love pizza hah just hate how unhealthy it is! so i decided I would make a crustless pizza, with my Portobello Mushroom! It was Delicious and so filling.

Really Simple to make in under 20 minutes! So fast, easy, simple, delicious, and healthy pizza! whats not to love.. I mean unless you don't like mushrooms in which case I'm Sorry, but you are missing out!

Ingredients:

1 Portobello Mushroom

1 Tbs Organic Marinara ( I used Newman's Own)

1 roma tomato (sliced)

take one half of avocado and half that! then use one of those halves

A few spinach leaves

coconut oil

1 wedge of The Laughing Cow Light creamy Swiss

The Process:

Gently scrape out the inards of the Portobello Mushroom( if you don't know what i'm referring to its the brown stuff inside hah) GENTLY! you don't want to break your Mushroom!! and cut out the stem

Once you have done that, Preheat the oven to 350!

Then take a paper towel and dampen it a little not to much. then gently and lightly rub on the top of portobello and the inside YOU do not want to use to much water because then it will be soggy and you don't want that.

Then take the littlest bit of coconut oil rub on top of portobello then flip it over and rub on edges so they don't burn or break off, then lightly on inside.

Place on pan cap side down for 10 minutes, then remove from oven.

Once removed take the wedge of creamy swiss and spread it all over INSIDE of cap, then take 1 tbs of Marinara Sauce and spread that ontop the cheese, then place the few spinach leaves on top of that.

Then throw on the tomatoes and avocado or use which ever toppings you like, more mushrooms, zucchini, cauliflower, olives WHATEVER YOUR TUMMY DESIRES!! Then place back in over for 5-7 mins! take out of oven let cool

and Enjoy!!!

PS if you try any of my recipes and have instagram or twitter tag me @ssylxlyss @fitblyss #fitblyss #ssylxlyss i would love to see pictures and hear how you made it your own or liked it!

Banana Bread Pancakes!Glutenfree, Wheatfree

I LOVEE LOVE LOVE Banana Bread so delicious and if you cook a clean healthy banana bread so delicious and nutritious and you wouldn't have to worry about having more then one slice!

Well these Pancakes are so amazing! i cannot even explain how amazing they are. This recipe serves 1 unless you want to share you serving with someone which i doubt you will want to do! hah i devoured these instantly! Pancake Heaven in my mouth!!!

Ingredients:

For Pancake:

1 banana 1 Tbs Coconut Oil(melted)

1 Tbs Honey

1 egg and 2 liquid egg whites ( for vegan option just use Flax Seed and water)

1tsp cinnamon

1/2 tsp nutmeg

1 tsp Vanilla Extract

1/3 cup Old Fashioned Rolled Oats (i use the gluten/wheat free bobs red mill)

1/2 tsp baking soda

1/2 tsp Apple Cider Vinegar

1 tsp Chia Seeds

2 tbs Coconut Flour

PS ALSO IF YOU CHOOSE TO YOU CAN INCLUDE 1 TBS Protein Powder i use Perfect Fit Protein Powder!

Blend all those ingredients in food processor or blender or by hand but if you do it by hand mash the bananas! Cook on a pan with coconut oil as you would a normal pancake. Once done using all the batter (you can make the pancakes big or small or whatever size or shape your in the mood for :) ) Then Stack pancakes on a plate and top with:

1 tbs Dark Chocolate Chips

1tbs slivered almonds

and 2 tbs Maple Syrup

ENJOY AND DEVOUR!!!!

If you try it out post and instagram pic and tag me @ssylxlyss @fitblyss #fitblyss #ssylxlyss

So tonight I wanted something cold and delicious! But wanted it to be healthy and low calorie! So I took 1/2 cup frozen strawberries and 1/2 cup frozen cherries, 1tbs Perfect Fit Protein powder(or whichever protein powder you would prefer to use or have) put it all in food processor or blender then you can use either 1/3 cup of Greek yogurt or 1/2 a banana your choice! Then blend it all up put in bowl or "grandma jar" as my husband likes to call them. Hah and enjoy!! :)

BerryLicious ChiaSeed Syrup & Banana Pancakes

Heyyy so for a fun 3rd meal of the day i had to have my pancakes, I LOVE PANCAKES!! especially these because they are healthy and good for you! win win baby! Ill tell you how to make the Pancakes and the Syrup!

Banana Pancakes:

2 eggs

1 banana

2 tbs coconut flour( i used bobs red mill)

2tbs PB2 (reg or choco or you can omit if you dont have it)

Blend it up in a food processor, put a little bit of coconut oil or pam on your pan or whatever your using to cook them with. they are fragile so turn the heat on lowwww i put min at two because i dont want them to burn , so i let them sit for a bit then flip sit for a little then put on plate. Continue till you have finished all the batter( i eat all the pancakes that it makes why? because its low cal and healthy an delicious and you cant have JUST ONE!)

For the Berrylicious ChiaSeed Syrup:

1/2 cup raspberries

1/2 cup blueberries

1/2 tbs chia seeds

Put the berries in a microwaveable safe bowl, and put them in for 45 seconds at first, then continue this until they are at the consistency you would like! once you remove from microwave and you are done heating them add in 1/2 tbs chia seeds mix it up and let it sit for a bit ( you can do this while you are making the pancakes thats what i did)

then make a stack with your pancakes and top them with the BerryLicious Chia Seed Syrup!! I like to sprinkle it with Cinnamon! its delicious!

SOOOO GOOODD!! I was sad when i had finished it all I wish this was one of those never ending never get fat by eating alot type meals haha!

ENJOY!!!!

PB2 Raspberry Strawberry Rice cake!! So delicious! Take two rice cakes (35cals ech) glutenfree wheat free etc! Mix in a bowl two tbs of Pb2 and 1 tbs water(45cals) Then spread pb2 onto two rice cakes(yes using just the two tbs of pb2 powder for both!) then take 1 tbs of raspberry preserves or which preserves you have split between the two rice cakes, sprea onto pb2 then take one strawberry slice it up and put ontop of rice cake! Then sprinkle some cinnamon on top! If you don't have pb2 you can use almond butter or organic peanut butter coconut butter which ever you decide! You can also top with different fruits if you like! Have fun with it! Low cal, filling, nutritious and delicious (yeah I did that rhyme on purpose) heh :) Have a good fit and healthy day!

Bakeless Devils Food Cake Batter Truffles (Gluten Free, Wheat Free, Soy free, Dairy Free)

These may not be the healthiest of snacks! BUT they are many things that are good for you They are Gluten Free, Wheat Free, Soy Free, Dairy Free!! Pretty much a Vegan Devils food Cake Batter Truffle!

Honestly i thought they were super simple to make.. except the first round of chocolate i melted i did burn.. so i had to make another batch of chocolate. but thats ok.

ingredients:

2- 4 oz cups of Organic AppleSauce so 8oz

1 1/2 cups Devils Food Cake ( gluten free, wheat free, etc Bobs Red Mill)

1/2 cup sugar or sweetener ( i used sugar)

1/2 cup Bobs Red Mill Organic Coconut Flour ( or you can use whichever you like all purpose flour, gluten free flour, almond flour)

2 tsp Organic, Natural Gluten Free Vanilla Extract (or if you don't have that use normal Vanilla Extract)

16oz(2 cups) cacao chips or vegan choco chips( i used vegan chocolate chips they are soy free, nut free, dairy free, wheat free, gluten free and delicious AND LOW CAL)

Then you will need some sprinkles! any kind will do. I used gluten free ones.

Directions:

Mix up the cake mix, applesauce, sugar, flour, vanilla extract in a bowl!

Then Roll dough/mix into 1inch balls! lay a sheet of wax paper on a baking pan, and place the balls on this. Once you have rolled all the mix into balls, place it in freezer for about 10 minutes!

While your dough balls are in the freezer, put the 16oz of choco(or 2 cups) in a pot, with med-low heat.. i'd keep it low so you do not burn it like i burned my first batch heh. once its smooth (no chunky chunks) completley melted turn off heat.

Using a fork or toothpick(the fork worked best for me), and dip it in melted chocolate.. if the dough balls are sliding off fork use an icing spatula and generously apply to dough ball. Then place on baking sheet still using that wax paper, smear on some melted chocolate over top where the fork was stabbed into, then sprinkle the top with sprinkles! Keep repeating this one by one. Make sure you don't place them to close to each other give them some space!! ;p

Then you have two options you can either let them sit on counter for an hour, or in the freezer for 20 minutes! which ever you choose afterwards remove them from wax paper place in air tight container! You can store them in fridge or you can store them on counter.

AND there you go!!

PS- IF YOU DON't WANT TO USE THE GLUTEN FREE CAKE MIX YOU CAN SUB IT WITH ANY OTHER CAKE MIX CHOCOLATE YELLOW CONFETTI YOU DECIDE!!! BAKING IS ALL ABOUT BEING CREATIVE!!

Lemon Tarte Pancakes with Pineapple!

This is a recipe from TIU! its delicious!

You should join their Nutrition Plan they constantly update it and it has so many recipes and tips and sorts of stuff to help you on your journey to getting healthier, losing weight, eating clean an getting fit!

www.toneitup.com

These pancakes have, lemon juice, vanilla unsweetened almond milk, and some other delicious ingredients!

PB2 Premium Chocolate Cinnamon Apples!

YUM. Slice up one apple sprinkle with cinnamon, then in a bowl add in 2 tbs of PB@ with premium chocolate or just the peanut butter one with no chocolate, then 1 tbs water stir it up! get something to drink either water, tea or coconut water :) Its so delicious PB2 is amazing! 85% less fat, less calories, all natural!! whats not to love about that?!

Stay Hydrated! Love Coconut Water especially this on with Pineapple!

Cranberry Spinach Smoked Salmon & Broccoli Asparagus Quinoa

Dinner Time Recipe!!

So for the Cranberry Spinach and Smoked Salmon you will need:

Smoked Salmon(can buy it at the store) only 1/2 cup or 4 oz.

2 tbs Dried Cranberries

1/4 cup chopped spinach leaves

mix it all together in a bowl

Then for the Broccoli Asparagus Quinoa:

Preheat oven to 375, pull out a baking pan and place a piece of aluminum foil down. then put 1/4 cup already prepared Quinoa in the middle of aluminum foil, then put on 5 spears of Asparagus on their as well keeping it in the middle( asparagus can be fresh or frozen) then put a cup of broccoli(frozen or fresh) in the middle as well.

Then sprinkle on a little of Mrs Dash Original Blend Seasoning on top, 1 tbs coconut oil, and 1 tbs Braggs Liquid Aminos.

Then take another piece of foil place it on top and seal up all the edges, make sure you leave it popped up a bit where the food is so the steam has some where to go.

Place in oven for 15-20 minutes.

remove from oven be careful removing foil from top so you don't get burned by the steam because trust me it is hot!!

Then mix the Broccoli Asparagus Quinoa in with the Cranberry Spinach Smoked Salmon. and eat up!! :) so good!!!

Berry Good Oatmeal

This recipe is Gluten free, Wheat Free, Dairy Free, Soy Free. Its perfect for breakfast or lunch!

ingredients:

1/4 cup Bobs Red Mill Old Fashioned Rolled Oats(gluten free wheat free)

1/2 cup blueberries

1/2 cup almond milk

1tsp cinnamon

1/2 tsp pumpkin pie spice

Put 1/2 cup water in pan with the pumpkin pie spice & cinnamon, bring to a boil then add in 1/4 cup Old fashioned rolled oats, let it cook till its finished. Then pour that into a bowl, add in 1/2 cup almond milk or less depending on your preference i like it to be like a cereal :) then top it with 1/2 cup blueberries you can sprinkle on more cinnamon, or drizzle on some honey or agave just only a tsp or two.

Then ENJOY! it was delicious!

Most Delicious Brussel Sprouts I've Ever aten!

So who here loves brussel sprouts? they are so good for you!

for this brussel sprouts recipe: cut off the ends! you can cook them whole or cut them inhalf your choice!

Steam them until tender, then Just put one tbs of coconut oil in a deep pan and 1tbs of water, then put in 1 cup of rinsed off brussel sprouts and sautee/cook them for 5-9 minutes maybe less. Then turn the heat to low and drizzle on 2 tbs of Organic maple Syrup. and mix it around then turn off heat and put them on your plate. seriously DELICIOUS!

Today I made my banana pancakes and this time added a tbs of PB2 Premium with Chocolate only 45 calories for 2 tbs and I only use one! So delicious I sprinkled it with cinnamon then topped with blueberries and a tbs of organic honey! YUM

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