Feature Friday: Cassandra Fiorella aka ‘PetiteFi’

PetiteFi1

First name: Cassandra aka ‘PetiteFi’

Last name: Fiorella

City: Denver

State: Colorado

Age: 26

Height: 5’4”

Weight: I rarely get on a scale and have not been on one in a decent while, but I would guess around 130 – 135lbs

Profession: General Trouble Maker/Blogger/Health Enthusiast/Crossfitter/Trainer

Follow Her:
Twitter: @OhHeyItsFi
Instagram: PetiteFi
Blog/Website URL: One is coming soon!

When did you start working out?:

I grew up an active child – playing sports, climbing trees, biking, running, jumping around. “Fitness” in the sense of movement and life- has been a part of my world since day 1. However, my journey into fitness in the traditional sense of the word began around the time I turned 21. It was at that time, after a long stint of years spent partying, that I realized it was time to change my direction and head down a new path in life.

PetiteFi2

How many days a week do you work out?:

This is very much season and schedule dependent, but I prefer to hit the gym 5 to 6 days a week. I’d say I average 4 a week throughout the year although even on the days I don’t make it into the gym, I still remain relatively active either through biking (my main mode of transportation) or hiking, running, walking. This is simply a way of life for me, not some necessary evil or chore I feel I must do.

How long is your average workout?:

Crossfit WOD classes are scheduled for an hour at a time however the actual workouts themselves average around 12 to 20 minutes. The rest of the hour is spent warming up, going over technique and mobilizing/stretching. Some days I perform additional “accessory” work generally in the form of technique work focused around particular weaknesses of mine. I also try to spend at least 15 minutes a day mobilizing as flexibly is a major factor that generally gets overlooked. On top of this, I generally average around 10 miles a day on my bike (in the warmer months) simply in transport from one place to another.

Favorite muscles to exercise:

All of them! I don’t “spot” train (no “leg days” or “back days” for me). My lower body is much stronger than my upper body – as is the case for most women – so anything lower body centric is preferable to me but I am working hard to balance them out as much as possible.

Least favorite muscles to exercise:

None. This is not about muscle groupings for me. This is about functionality. Anything involving heavy overhead (presses/snatches) is difficult for me and causes me the most anguish, but I enjoy practicing those movements because I want to improve.

PetiteFi3

Do you have any fitness goals? If so, what are they?:

I absolutely have goals and will continue to do so with every one I achieve. By the end of 2013 I would like to be able to Squat 300lbs, Deadlift 300+, Bench press 150lbs, Snatch my body weight, Clean & Jerk my body weight (or more), perform 10 strict handstand push ups, and knock out double unders like its my job.

Do you have any fitness inspirations? If so, who are they?:

To be perfectly honest, all the people I see and meet on a regular basis who are pushing themselves in the gym are inspiration to me. Whether it is the girl taking her first steps into the weight room, the novice nailing a heavy lift they’ve attempted time and time again, or the single mom somehow finding time in her day to take a walk around the park. Knowing that they all are striving to better themselves fuels my drive to better myself and help others do so in the process. All accomplishments, large or small, deserve to be recognized and celebrated. If you are dedicated, working hard and staying positive all the while, you have my utmost respect regardless of your fitness level.

What supplements do you take or recommend?:

Supplementation is a gray area in my world. I believe that some supplementation, mostly in the form of vitamins and minerals, can be used to round out a healthy, real food based diet, but totally relying on pills & powders is absolutely unnecessary and potentially dangerous. I personally try to get all my nutritional needs from whole foods but do take a high concentrated fish oil as well as a D3 supplement daily. I occasionally make use of protein powders either when I am in a pinch for time after the gym or in between meals in order to meet my daily protein requirements, but try to not rely on them too much. I’d much rather eat a steak than drink a chocolate flavored beverage.

PetiteFi4

Can you give a brief overview of your diet?:

I eat Real Food! Foods that are as close to their natural state as possible. I eat very little, if anything, processed – even making my own condiments and non-dairy milks. High quality (aka grass-fed, pasture raised) animal products from a variety of sources (including organs and bone marrow) make up a large portion of my diet as well as seafood and eggs. I eat a wide variety of vegetables including an abundance of dark leafy greens, sweet potatoes and squash for my carbohydrates. I also eat A LOT of fat – coconut oil, olive oil, real butter, ghee, bacon fat, avocado as well as some nuts and seeds. I consume a minimal amount of fruit as I try to keep my sugar intake, even sugar from natural sources, on the low end and I do not drink any alcohol or sugar based beverages but do drink coffee and kombucha tea regularly. I also incorporate fermented foods such as sauerkraut regularly for their probiotic benefit as well as drink home made bone broth to support healthy gut flora!

Do you have any workouts that you specifically like, that you believe are very affective?:

Constantly varied, functional movements performed at high intensity. I truly believe in Crossfit because I have seen what it has done for hundreds of people’s lives – including my own! The premise of specializing in not specializing is very appealing to me as it has developed me into a well-rounded athlete capable of a wide variety of tasks and set the stage for my functionality for years to come. That being said, if I had to pick one exercise that I believe is the most affective in overall strength and health development it would be the squat. Loaded and unloaded. You want to be able to stand up off the toilet without assistance for the rest of your life, don’t you?

PetiteFi5

How much cardio do you do? (Per day or per week):

The only “cardio” I perform in the traditional sense regularly is riding my bicycle, as it is my main mode of transportation. I average around 100 miles a week in the spring and summer time here and probably spend more time on that thing than off. Otherwise, I am training my cardiovascular system every time I train thanks to my workouts being performed at high intensity

Do you have any tips for people who are trying to reach their fitness goals?:

Find a style of fitness that you find fun! If you hate to run it is very unlikely that you will stick to running a few times a week. Try different types of classes, workout alone or with friends, experiment with active activities in order to find something that best suits you. There is no ONE “right” way – don’t let anyone allow you to feel that there is. Regardless of how you choose to train, STAY consistent! That is ultimately the key to success in anything in life. Hard work & dedication.

Do you have any other things you would like to say?(Comments, suggestions, etc)?:

Remember that your life is yours and yours alone. You can shape it into any direction you choose – make it what you want.

Do you find ‘PetiteFi’ inspiring? Do you have any other questions for her? Do you think you have what it takes to be featured on my blog? Contact me at corestrengthalec@gmail.com.

Advertisements

Bruschetta Spinach Omelette

Bruchetta Spinach Omelette

This omelette is not only a delicious breakfast, but it also is a great meal for any time of day. For anybody out there on a low carb diet, you need to try omelette recipes like this! The entire omelette has less than 5g of carbs, about 20g of protein, and a good amount of healthy fats (which you need on any diet!). Another reason I love this meal is because it takes only a few minutes to make. All you need to make this is 1 egg mixed with 2 egg whites, 1 cup of spinach, 2 tbsp of Parmesan Cheese, and a half cup of Bruschetta (plum tomatoes, garlic, basil, extra virgin olive oil, and other spices depending on what recipe you may try). Mix the egg and egg whites in a bowl and cook in a pan. Once most of the egg is cooked, flip the omelette over and add the spinach and cheese on top. Fold the omelette over and finish cooking until the omelette in golden. Place on a plate and add the bruschetta on top. Thats it! Try it out and let me know what you think!

Like this recipe? Have any you would like to share? Email me at corestrengthalec@gmail.com

Sauteed Burgers and Vegetables

Vege Burgers 2

I made this meal as my post-workout meal and I honestly can’t get enough of it. It’s packed with protein, good fats, and it’s filling… Just what I like for a good post workout meal!

All you need is:
2 Burger Patties (I did Vege Burgers)
2 cups of Raw Spinach
1 cup of Baby Portabella Mushrooms
1/2 cup of Chopped Onions
1 Egg
Extra Virgin Olive Oil or Coconut Oil

1. Lightly grease a pan with cooking spray or coconut oil.
2. Place the two burger patties in the pan and sautee until ready. (I used Vege burgers which take 6-8 minutes to cook in a pan. Other burger patties have different cooking times. Make sure to check the recommended cooking time for the patties you are using)
3. In a separate pan, heat 2 tbsp of extra virgin olive oil on medium heat
4. Add the 1 cup of baby portabella mushrooms and a 1/2 cup of chopped onions to the pan.
5. Sautee the vegetables until they start to get a golden brown color. (5-7 minutes)
6. Remove the sauteed vegetables onto a plate that is covered with a paper towel (This will help soak up extra unneccessary oil).
Vege Burgers 1
7. Gently wash and wet the 2 cups of raw spinach
8. Once the burger patties are done, remove the patties from the pan and put them on a plate. Put the damp spinach in this now empty pan that the burgers were once in.
9. Cook the spinach until its begins to turn dark green and shrink. (If the pan is hot, this should only take 30 seconds-1 minute)
10. Place the cooked spinach on top of the burgers, and add the sauteed vegetables on top of that.
11. In a pan, grease and fry 1 egg.
12. Add the egg on top of the vegetables and enjoy!

If you use vege burgers like I did, this meal comes to about 35g of protein and 22g of carbs. If you decide to use meat burger patties instead of vege burger patties, it will raise the protein by about 6g per patty, your carb intake will lower about 7g per patty, and your fat intake will rise depending on the cut and fat percentage of the meat! Meat patties are perfect for those who may be on a low carb diet because the entire meal will then contain less than 8g of net carbs.

Like this recipe? Have any recipe ideas of your own? Any questions or comments? Email me at corestrengthblog.wordpress.com!

Feature Friday: Eric Turner

Eric 1
First name: Eric
Last name: Turner
City: Houston
State: Texas (Originally from Herriman, UT)
Age: 32
Height: 6’1″
Weight: 208
Profession: Personal Trainer

Follow Him:
Twitter: @erictastic
Instagram: erictastic

When did you start working out?:
When I was 21.

Eric 2

How many days a week do you work out?:
I do weights 5 days a week and I do cardio 6 days a week.

How long is your average workout?:
Usually 90 min

Favorite muscles to exercise:
Legs

Least favorite muscles to exercise:
Legs. lol

Eric 3

Do you have any fitness goals? If so, what are they?:
I’m constantly trying to better myself and my symmetry, and I’m currently competing for my IFBB Pro Card.

Do you have any fitness inspirations? If so, who are they?:
Jaco De Bruyn

What supplements do you take or recommend?:
I think people misunderstand what supplements are for. They are intended to supplement any areas that your diet is lacking. I tend to only take supplements when I’m dieting down so that I still get the nutients that I’m lacking.

Eric 4

Can you give a brief overview of your diet?:
It’s constantly changing, so that I won’t plateau. It generally consists of around 45-50% of kilocalories from carbs, 30-35% of kcal from proteins, and 15-20% of kcal from fats.

Do you have any workouts that you specifically like, that you believe are very affective?:
You can’t have a good physique if you focus too much on one thing. Variety is the spice of life when it comes to me working out. I have lately been obsessed with lateral raise drop sets though.

Do you have any tips for people who are trying to reach their fitness goals?:
Keep with it. Consistency is the magic ingredient!

Do you have any other things you would like to say?(Comments, suggestions, etc)?:
I get a lot of questions from people who have all sorts of strange ideas of things they’ve heard… I think the biggest misnomer that people have is that low carb is always the way to go. If you’re looking to build muscle, you can’t pack on muscle without eating carbs, and cutting them out actually makes gaining muscle pretty difficult.