Chocolate Tofu Mousse

 

It’s that time of the month… and I really needed something chocolatey!

This Chocolate Tofu Mousse is so delicious! Definitely did the trick. 😋

Will you try it?

SERVES 3
.
PER SERVING:
277 Calories
22g Carbs
18g Protein
13g Fat
.

30g soft pitted dates
30g oats (use gluten-free if preferred)
20g unsweetened coconut flakes
stevia to taste, or use natural sweetener of your choice
300g silken tofu
25g dark chocolate (minimum 70% cocoa)
10g cocoa powder
30g chocolate or vanilla flavour whey or rice protein powder (optional)
.
for the topping:
5g dark chocolate, finely grated

Place all of the ingredients into a blender or food processor and blend until creamy.

Transfer to 3 small serving bowls and refrigerate for up to 3 days or freeze on the same day.

Top with grated dark chocolate before serving.

Heaven! ❤️

If you’d like more tasty healthy recipes, grab my ‘21 Fit and Healthy Recipes You’ll Love’ ebook. It’s free by clicking the link below. Enjoy! 🤗❤️❤️

http://paulasantosfitness.com/free-download/

ZUCCHINI FRIES

 

Have you ever tried ZUCCHINI FRIES? 😋

They’re delicious. Why don’t you have a go tonight?

Serves: 4
Prep: 20 mins
Cook: 15 mins

Nutrition per serving:
177 kcals 12g Fats
14g Carbs 5g Protein

WHAT YOU NEED:

1.1 lbs. (500g) zucchini
1 clove garlic, crushed
1 egg
1 tsp. plant milk
4 tbsp. breadcrumbs (I put any stale wholemeal bread in the food processor for this)
1 tsp. dried oregano
1 tsp. dried thyme
3 tbsp. olive oil

WHAT YOU NEED TO DO:

Preheat oven to 430F (220C). Cut zucchini into fry-like pieces.

Crack the egg into a bowl and whisk with the milk. Season with salt, pepper, add the crushed garlic, oregano, and thyme, mix well. On a separate plate, have your breadcrumbs ready.

Grease a large baking tray with 1 tbsp of olive oil.

Dip the zucchini in the egg, then roll in the breadcrumbs and place on the baking tray. Place the tray in the preheated oven and bake for 15 minutes. Turn the fries 2-3 times during this time, drizzling them with the remaining 2 tbsp of olive oil.

Season with salt and serve.

Enjoy! 🤗

BOUNTY OATS WITH DARK CHOCOLATE

 

It’s freezing! ❄️ I love this breakfast to quickly get warmed-up. ❤️

Here’s the recipe for my BOUNTY OATS WITH DARK CHOCOLATE, to get you warmed up too. 😋

Serves: 3
Prep: 5 mins
Cook: 10 mins

Nutrition per serving:
341 kcals/18g Fats/36g Carbs/6g Protein

WHAT YOU NEED:

• 1 cup oats (90g/3.17 oz.)
• 2 tbsp. desiccated coconut
• 6.7 fl. oz. (200ml) coconut milk
• 2 tbsp. coconut sugar or honey
• 1.7 oz. (50g) dark chocolate, chopped
• handful raspberries

WHAT YOU NEED TO DO:

Place the oats in a saucepan and add 1 1⁄2 glasses of water and the desiccated coconut. Bring to boil then reduce heat, and cook covered for about 10 minutes, in the meantime stir 2 – 3 times.

Remove the lid, add coconut milk and sugar. Mix and remove from the heat.

Divide between bowls, sprinkle with chopped dark chocolate and top with raspberries to serve.

Enjoy! 🤗

Baked Salmon With Zoodles & Quinoa

 

If you need inspiration for dinner tonight, have a look at this recipe.

It’s so yummy! I love salmon! ❤️

BAKED SALMON WITH
ZOODLES & QUINOA

WHAT YOU NEED FOR TWO SERVINGS:
.
2 salmon fillets
100g quinoa, cooked
1 zucchini
1/2 tbsp. olive oil
1 garlic clove, crushed
70g sun-dried tomatoes, rinsed, chopped
.
Salmon Marinade:
.
2 tbsp. tamari
½ tbsp. olive oil
½ tsp. sweet paprika
½ tsp. hot paprika
1 tbsp. rice vinegar
1 tsp honey
1 tbsp. black sesame seeds
chilli flakes, to taste
.
WHAT YOU NEED TO DO:
.
Mix together the ingredients of the marinade and cover the salmon to marinate for about 1 hour.
.
While the salmon is marinating, cook the quinoa and spiralize the zucchini.
.
Heat the oil in the pan, add the crushed garlic and fry for 1-2 minutes. Add in the zoodles and stir occasionally until it softens, but still firm, for about 3-4 minutes. Towards the end add the chopped tomatoes, and season with salt and pepper, to taste.
.
Heat the oven to 480F (250C) and place the salmon on a baking tray or casserole dish. Bake for about 7 minutes.
.
Remove the salmon from the oven to rest for a moment, and in the meantime pour in the salmon juices into the quinoa, mixing well.
.
Divide the quinoa and zoodles between two plates, then place the salmon on top, sprinkle with chilli flakes, to serve.
.
Enjoy! 🤗

Online Kickstart Fat Loss

 

Starting 14th of January! 🤗

KICKSTART FAT LOSS 7 DAY SPRINTER!

If you are looking for some motivation to get you started and you need guidance and protocol to get you going again, this could be what you are looking for. 🤗

So, what does my 7 day Kickstart Fat Loss Programme include?

👉🏻Weight loss, wellness and fitness-boosting in minimal time!
👉🏻7 day Kick Start Protocol including carb cycling and intermittent fasting all in one 7 day plan.
👉🏻7 home workouts taught by me – Including Tabata, Accumulator, Hong Kong Workout, Super Stability, EMOTM and MORE!
👉🏻All delivered quickly and easily in a Facebook group.
👉🏻7 instructional videos.
👉🏻Community support and motivation through my exclusive Kickstart Fat Loss Facebook group, where I’ll be present daily.
👉🏻Expertise. Since 2003 I have run sessions and health groups and have had some amazing success. This is the first time I will run a shorter online programme to get you kickstarted and I’d love for you to take part.

What are you waiting for? Let’s do this!

If you need a KICKSTART to get your fitness and nutrition back on track, join me on my new 7 day KickStart Fat Loss Sprinter Online programme.

Just click the link below to secure your place. What do you have to lose?

http://paulasantosfitness.com/kickstart-fat-loss-project-2/

This is going to be great. I can’t wait to help you get started! This 7 day programme is just the breath of fresh air you need to re-invigorate and energise you. Let’s start the new year on a high!

Let me know if you have any questions. ❤️

7 Day Online Kickstart Fat Loss Programme

 

I am so excited! I have great news! 😃

As you know I have been working on some online fitness projects for the new year. You can expect a few group online programmes to be released throughout 2019. I am buzzing! It’s taken me a while to get these ready, as I wanted you to get as much from them as possible.

I’ll be releasing them one by one and my first Group Online Programme is going to be… (drum roll please!)

KICKSTART FAT LOSS 7 DAY SPRINTER!

YEY!!!!!!

If you are looking for some motivation to get you started and you need guidance and protocol to get you going again, this could be what you are looking for. 🤗

So, what does my 7 day Kickstart Fat Loss Programme include?

👉🏻Weight loss, wellness and fitness-boosting in minimal time!
👉🏻7 day Kick Start Protocol including carb cycling and intermittent fasting all in one 7 day plan.
👉🏻7 home workouts taught by me – Including Tabata, Accumulator, Hong Kong Workout, Super Stability, EMOTM and MORE!
👉🏻All delivered quickly and easily in a Facebook group.
👉🏻7 instructional videos.
👉🏻Community support and motivation through my exclusive Kickstart Fat Loss Facebook group.
👉🏻Expertise. Since 2003 I have run sessions and health groups and have had some amazing success. This is the first time I will run a shorter online programme to get you kickstarted and I’d love for you to take part.

What are you waiting for? Let’s do this!

If you need a KICKSTART to get your fitness and nutrition back on track, join me on my new 7 day KickStart Fat Loss Sprinter Online programme.

We’ll be starting on the 14th of January 2019!

Just click the link to secure your place. What do you have to lose?

You can buy now for the special launch price of £27! Price will increase to £37.

https://app.moonclerk.com/pay/5ztzbwta7wn

This is going to be great. I can’t wait to help you get started in the new year. This 7 day programme is just the breath of fresh air you need to re-invigorate and energise you. Let’s start the new year on a high!

Let me know if you have any questions. ❤️

21 Fit and Healthy Recipes You’ll Love

 

Hello lovely people!

Hope you had an amazing Christmas!

You’re probably feeling a little heavier than you did a few days ago (or even a few weeks ) …

So here’s my present to you on this Boxing day. My yummy healthy recipe ebook is finally finished!

This is what to expect to expect:

– Healthy, tasty and easy to make recipes.

– Wheat, gluten and refined sugar-free.

– Calories and macros included with every recipe.

– Each recipe fully photographed with an ingredients photo and finished dish photo.

– Suitable for fat loss.

– Includes drinks, snacks & treats, breakfast, lunch and dinner.

Just click the link below and get your copy! I hope you enjoy it as much as me.

http://paulasantosfitness.com/free-download/

Boost Your Energy

 

If you often feel drained and tired, there are a few things that can help you feel more energised.

1- Sleep
If you often feel tired throughout the day, you may need more quality sleep. Try going to bed earlier and reducing screen time before bed. You should be a getting a minimum of 7 hours sleep.

2- Reduce Stress
High levels of stress can make you feel tired and drained. Finding ways to minimise lifestyle-related stress can help keep up your energy levels. Strategies to improve your energy levels include taking some time for yourself to relax, reading or going for a walk. You can also try meditation and mindfulness techniques.

3-  Move More
If you live a sedentary lifestyle and feel low on energy, fitting in regular exercise can boost your energy levels. One study found that sedentary people with persistent, unexplained fatigue decreased their tiredness by around 65% just by regularly participating in low-intensity exercise. You can try incorporating walking into your everyday life.

4- Eat a Nutritious Diet
A diet based on whole, healthy foods benefits your health and your energy levels. On the other hand, a diet high in processed foods can negatively affect your energy levels. I’m sure you have experienced the effects that different foods can have on your energy as well as your mood.

5- Stay Hydrated
During the day, you lose water via urine and sweat. So in order to stay hydrated, you need to drink enough water to compensate for this loss. Dehydration can affect your brain function, mood and make you feel lethargic.

Make sure you get these 5 right and you will see a change in your vitality.

Remember, even if only one of the above is out of sync, you will feel the effects.

Do you already do these? Will you be more mindful of them? How are your energy levels?

Women Struggles, Body Image and Honesty

Wow! Just look at the memory FB shared with me. It’s been 3 years!

I remember like it was yesterday. She took another 6 days to make an appearance…

I felt huge! And it definitely didn’t help that people kept telling me I looked it too. Why do people feel the need to do that? Like it’s going to help you feel better?!?!?

I have to be honest with you lovely people. The weight I put on during this last pregnancy was definitely the hardest to shift.

I’m still not at my pre-baby weight… but do I have to be? Did you, or do you still feel like your goal is to get to that pre-baby (or babies) weight? Even though your body had been through war? Even though you’re no longer the same person and your priorities have completely changed. Why do we feel that pressure?

I had my first child at the age of 21. Most people didn’t even realise I was pregnant.. in less than a couple of months my body was back to ‘normal’.

So, I thought that if I ever got pregnant again, the same would happen.

Let me tell you, that was not the case!… maybe it wasn’t too bad with the second, but with the third and the fourth… it was tough.

Not just physically, but emotionally. You see, as a Fitness Professional, I was somehow ashamed of being overweight after I had just given birth. I know! Being self-employed, also meant that I needed to start working quite soon and actually visiting clients and being in front of a class full of people. I was feeling self-conscious, unhappy with my weight, didn’t want to look in the mirror, nothing would fit me and because of it, I was becoming an emotional eater. So, it was becoming a vicious circle. I was heavier than I wanted to be, but eating rubbish because I was unhappy… Can you relate?

It may not make sense to those who never had weight issues, but if you’ve ever been there, or are struggling with it right now, I get you. Your mind behaves in ways even you can’t understand sometimes. It’s like a downward spiral… you eat because your self-esteem is low, gain more weight, your energy fades away because you’re fuelling your body with garbage, you lack the motivation to exercise and do something about it, get depressed and feel stuck going round in circles.

I was embarrassed. After all, I was the person people came to ask for help about their weight/body issues. I felt like a fraud! But really, I was just being human.

I hid inside my home for nearly two months, until I had no choice. My husband had some new classes and clients and I had to start taking the kids to school.

I was scared of being judged. And the saddest thing is… I was by some people. ‘Wow, someone’s put on weight!’, ‘OMG, you look so different…’, someone even said ‘Paula, your legs look like two jamones!’ (those huge Spanish hams). I dreaded coming out every day. It did awful things to my self-confidence, my self-esteem and the belief in myself as a professional. The worse thing was, that the more I heard those comments and the worse I felt, the less motivation and willpower I had. I was drowning…

Even until not so long ago, maybe 6 months or so, someone saw me in the street and said:
. Oh wow, aren’t you that woman that used to teach Zumba around the corner?
. Yes! 🙂
. I came to a few of your classes. They were great! What happened to you? You used to be skinny! I wanted to look like you.
. Well… I had two more kids since then.
. How much weight did you gain?

Inside, I was dying…

And this is exactly why I tell all my clients and class participants that I understand what they’re going through. Because I do! I think I’ve struggled with my weight since I was a teenager. It’s always been up and down. I tried all kinds of diets and I was in denial then, but I definitely had developed some eating disorders along the line. Which I had kept secret from absolutely everyone. A story for another time perhaps…

All I’m saying is, I’m in no way perfect. The reason why I have the professional experience I have today and can relate to my clients and customers is because of all that I as a human being experienced and continue to experience.

I know how women struggle, how they think and how they feel. I know all about feeling guilty for taking time to yourself or looking after yourself, self-sabotaging, juggling and putting yourself last in the list. I know what it feels like to feel like you lost yourself somewhere along the line of getting pregnant, giving birth and becoming a mum. I can relate 100%.

So when I tell people in my videos and my posts to stop making excuses, it’s coming from experience. Because I know that it’s all about mindset. I know that it’s not until you truly decide for yourself that you’re ready to make a change that you will truly do it. It doesn’t matter how mean and honest people are with you, it will not help you unless YOU are ready to make a change and work hard for it. YOU are the only one that can make the changes needed, create consistency and succeed. You need to be ready, and when that light switch flicks you will then do everything needed to reach your goals.

Yes, you might need support, accountability, motivation, a health & fitness plan, but all that won’t help you make permanent changes in your life and body unless you are truly ready. The kind of ready that makes you excited and gives you strength and energy. That is sometimes really hard to find, as your mind plays crazy games with you.

People tell me all the time ‘I wish I had your motivation’, ‘I wish I had your energy’, ‘I wish I loved exercise like you’. ‘You just don’t understand what it’s like for us normal people.’ Sorry? Am I an alien? I totally understand! This is the reason why I became a fitness professional and why I love to help other women achieve their goals and lead happier healthier lifestyles. Because I know how hard it is, but I also know that it can be done. I’ve been there, done that and wore the t-shirt! I have my bad days and have to fight with my own mind, just like you.

So, what started with a Facebook memory turned into a long story, but one I felt I needed to share with you. Just so you know I am not superwoman and that I am not here to judge you. The tough love I give you is because I care and I know you need it. I write my posts and emails in the hope that one day I will spark that something, that motivation and that readiness in you. I know you can do it and I believe in you and one day I know you will too. 🙂

Feel free to get in touch. Tell me your story. Are you struggling? Can you relate in any way to my story?

​You deserve the best. You deserve to be happy. You deserve to feel fulfilled. You deserve to look after yourself. You are not alone!

Lots of love,
Paula xx