Prisca's Fitness and Nutrition Blog

CRUEL ADVICES GIVEN TO FITNESS NEW-COMERS       Are you new to fitness? these are the advices you shouldn't heed to; 1. To avoid carbohydrates         First off, carbohydrates are energy giving foods. Without energy, how do you want to perform your activities for the day? I remember when i first started off my fitness journey, i was told to avoid all carbohydrates. I literally did that for months and what happened? I was always weak. I was obsessed with loosing as much weight as possible so i avoided carbs because i thought it will make me FAT 😂 ( that's probably the most stupid thing I've done 🙉 ). There are actually great sources of carbohydrates such as sweet potatoes, rice (preferably brown) , Bread (preferably whole-wheat) , oats etc. I must not forget to mention that white rice and white bread have been striped off their nutrients and will actually spike your blood sugar level thereby making you crave more unhealthy foods, so swap them for their healthier alte

                              OATMEAL COCONUT FLOUR PEANUT BUTTER COOKIES 🍪        I recently got an oven and I've been trying out different recipes both healthy and otherwise 😜 and the idea of making healthy cookies that involved some of the things i loooovvveee struck me. This snack is a saviour especially if you're the busy type that always skips breakfast ( Eat your breakfast pls). Try out the recipe below and tell me what you think;    RECIPE 1 1/6 cups coconut flour 1 cup quick whole grain oats 1/4 cup honey or maple syrup 1 handful raw groundnut or peanut 1 tbsp peanut butter(you can always add more if you desire 😉 😉 ) 2 eggs 1 tsp coconut oil 1 tsp salt 1 1/2 tsp baking powder 1 tsp vanilla extract 1 tbsp cocao powder   DIRECTIONS Preheat oven to 350 degrees fahrenheit. Add all dry ingredients in a bowl and mix (except cocao powder). In another bowl, pour in eggs alongside wet ingredients and whisk. Pour wet ingredients into dry ingredients a

HOW TO GET BACK ON TRACK AFTER A WEEKEND OF INDULGENCE                                  source: @ptheledge on instagram                                          We've  all had weekends were we over-eat and find it difficult getting back on track when a new week runs in. Well worry no more because i happen to have have 2 tips that have worked for me and i hope it works for you too 😄 ;    🔺  DO HIIT WORKOUTS              HIIT stands for High Intensity Interval Training. They come in different forms but i prefer to do 45 secs sprint at 80% of my capacity and 15secs walk for 10-15 minutes. Here, you're giving your body little time to rest which makes it rely on your body fat for energy not your muscles. So, you're burning fats and not Muscles. Good thing about HIIT workouts is that you'll keep burning calories way after you've worked out (that's a win win 🙌 ).  ``🔺    CREATE A DOPE PLAYLIST             Music is loved by all (stay away from me if you h

SECRET BEHIND GROWING A BIG BOOTY THAT PEOPLE OVER-LOOK (PART 2)   DO LESS CARDIOVASCULAR EXERCISES     We all know cardio is good for the heart but you should think about limiting your cardio sessions if your aim is to grow your butt (keep doing cardio and that ass will reduce😂😢). If you are a cardio Junkie who wants to join the 'BIG BOOTY' Trend, i advice you reduce the rate at which you do cardio related exercises and focus on exercises that actually grow the booty. If you always do cardio everyday, i'd say you do it 3 times a week instead and limit it to two HIIT sessions and one LISS Session. HIIT targets FAT not MUSCLES so your gains won't melt away because the booty is actually a muscle.        Thanks for reading. please drop your comments and do not forget to subcribe👇 😊          

SECRET BEHIND GROWING A BIG BOOTY THAT PEOPLE OVER-LOOK(PART 1) We can't deny the fact that a "BIG BUTT'' is the Trend for most females in the fitness world. Everyone suddenly wants a "Big Behind'' without knowing exactly what it takes to have and maintain one.    People often complain that they've been working on their booty for months without seeing results and i can totally relate to that because I've been there a lot of times in the past. Below is the no.1 Secret to growing a big butt in no time; EAT MORE  When i say eat more i don't mean go all out and eat all you see on the menu at Mr Biggs (if you try am, you're OYO 😂😛...) NO! I mean you should eat more healthy meals. Yes i said Healthy. Do you know you can actually grow your booty by eating more healthy meals, Now you can't grow your booty by being on a caloric deficit. The muscles of the booty needs a lot of food to grow. If you usually eat around 1200 calories a