Bstanley Fitness

Bstanley Fitness I thrive on watching others succeed, so I became a personal trainer and nutrition coach so I can help guide as many people to success as possible!

Saturday morning brunch as requested by Nadia. Sourdough toasted in Tuscan herb olive oil, sautéed vegetables (zucchini,...
05/14/2022

Saturday morning brunch as requested by Nadia. Sourdough toasted in Tuscan herb olive oil, sautéed vegetables (zucchini, sweet peppers, cherry tomatoes, spinach, and garlic), two breakfast sausage links, and strawberries and grapes. Sprinkle some feta cheese on the veggies and we’re in business.

Fun fact: the more colorful your meal is, the more variety of nutrients you’re getting to fuel your body! Challenge yourself to add as many colors to your next meal as you can (food coloring doesn’t count 😑) the next time you cook 💪

Now, who’s bringing mimosas?

One of the healthiest diets in the world is the Mediterranean diet. It consists of healthy fats (olive oil, fish, and nu...
05/03/2022

One of the healthiest diets in the world is the Mediterranean diet. It consists of healthy fats (olive oil, fish, and nuts), healthy carbs (whole wheat and beans), and lean protein (chicken, eggs, and fish). It’s full of vegetables, fresh herbs, and fruits.

Pressed for time this week, I decided to make a Mediterranean style breakfast to save and have on my busy mornings. Potatoes, eggs, and sweet peppers are the main ingredients while garlic, dill, paprika, coriander, and turmeric gave it flavor. And I got to make it in my cast iron 💪

Fruit salad. Yummy yummy.Fruit is just as important in your diet as vegetables, and they’re way more fun to eat. They al...
04/06/2022

Fruit salad. Yummy yummy.

Fruit is just as important in your diet as vegetables, and they’re way more fun to eat.

They also make a perfect replacement for dessert, especially grapes. Grapes pretty much taste like candy.

04/04/2022

Here’s a video of me drinking a protein drink. I hate it.

I try not to drink these often because I hate the flavor, but sometimes you’re short on your daily protein requirements. It’s better to eat your protein than to get it from processed locations like protein powder, but the powder gets the job done when you need it.

And that thing about drinking a protein drink within 30 minutes of a workout? It’s a myth. Just evenly spread your protein throughout the day and you’ll be fine 💪

A friend was telling me about someone they know giving advice about food and health. The advice they gave was a little s...
03/31/2022

A friend was telling me about someone they know giving advice about food and health. The advice they gave was a little shakey and only partially true. But despite the true statements that they did make, they spoke about nutrition and health in general as some sort of elitist club that had strict rules you had to follow to truly call yourself “healthy.”

So I wanted to make a post to let everyone know that there are no rules and there is no club. You can eat what you want, when you want, and in whatever quantity you want. Don’t let anyone make you feel like you can’t.

And I want to make it abundantly clear that the posts I make relating to food, fitness, and health are by no means rules or laws you have to live by to be healthy. I make those posts in hopes that it motivates people, and the last thing I was is for anyone to feel discouraged by my posts.

Anyway, as a personal trainer and nutrition coach, I encourage you to do whatever the hell you want to. Today I wanted a burger from Classic 50’s, so that’s what I had for dinner.

Did you know that kiwis are one of the most nutrient dense fruits? Did you know that one serving of kiwis is only 80 cal...
03/30/2022

Did you know that kiwis are one of the most nutrient dense fruits?

Did you know that one serving of kiwis is only 80 calories, and you get to eat two of them?

Did you know that kiwis have as much potassium in one serving as a banana?

Did you know that one serving of kiwis gives you 230% of your daily need for vitamin C, a micronutrient crucial to your immune health?

Did you know that one serving of kiwis gives you nearly 75% of your daily need for vitamin K, a micronutrient that helps prevent blood clotting?

Did you know that I want you to start eating kiwis, provided you don’t have a kiwi allergy/don’t like kiwis?

Well, you do now 🥝

(The picture is ugly, but I wanted to demonstrate that I eat kiwis out of a bowl and with a fork because they’re incredibly juicy and very messy.)

About 500 calories, 45g of protein, and tasty as hell! Eggs and chicken are my protein, potatoes are my carb, sweet pepp...
03/28/2022

About 500 calories, 45g of protein, and tasty as hell! Eggs and chicken are my protein, potatoes are my carb, sweet peppers and spinach are my vegetables, ketchup is my topping, and butter kept it all from sticking.

An easy post today. No lessons, just good food 🥚

The weather is starting to get better outside, so it’s time to start planning your preferred outdoor activity! I like ri...
03/25/2022

The weather is starting to get better outside, so it’s time to start planning your preferred outdoor activity! I like riding my bike through my neighborhood with my buds and taking my dog on walks. Maybe you’re more of a gardener, or a runner, or you just like to enjoy the outdoors with a book on your porch.

Whatever you enjoy doing, find some time every week to be outside! Fresh air and sunlight are hard to beat when it comes to our health. You get bonus points if you’re barefoot also 🦶

03/24/2022

Not every workout lasts an hour! It’s about consistency, not intensity!

TL;DR at the bottom:What I love about pasta dinners is that they can be as easy or as complicated as you’d like. You cou...
03/23/2022

TL;DR at the bottom:

What I love about pasta dinners is that they can be as easy or as complicated as you’d like. You could very easily brown some meat, boil some noodles, and mix them together with pasta sauce and call it dinner.

Or you could make your own red sauce with San Marzano tomatoes, olive oil, red pepper flakes, garlic, oregano, and salt and pepper. You could brown and season the meat and let it simmer in the sauce for depth of flavor. You could make a homemade pasta noodles so they taste as fresh as you can get. Mix them together and oh boy you have a baller spaghetti.

Those of you that cook are probably thinking, “but Brooklyn, any meal can be as simple or as complicated as you’d like, why is pasta special?” Well, it’s not! You’re right, this can apply to any meal!

This post is actually a long winded way of telling you to get your ass in the kitchen and experiment! Unless you’re made of money, healthy meals aren’t just going to fall into your lap! Cooking at home is more affordable and better for you in almost every way! It takes time in beginning, but once you know your way around the kitchen it is much much easier! It’s also fun! I love cooking healthy food, so I’ll help if you have questions!

TL;DR: Get good in the kitchen, and I’ll help if you need help 👨‍🍳

03/23/2022

The big takeaway here is PAIN FREE. Exercising should be hard, but it shouldn’t hurt! Work within your range of motion, stay consistent, and watch the strength grow 💪

I’ll give you two reasons why you should own an air fryer:1) Fried chicken2) French friesI made these buffalo chicken sa...
03/21/2022

I’ll give you two reasons why you should own an air fryer:

1) Fried chicken
2) French fries

I made these buffalo chicken sandwiches and fries for Nadia and I the other day, and what you see pictured is somewhere in the 500-600 calorie range. Want to know how much it would have been if I fried all of that in oil? Probably in the neighborhood of 1,000-1,200 calories. I cut out 50% of the calories (almost all from fat, by the way) just by using an air fryer, and it tasted just as good.

Invest in your health by investing in an air fryer, and enjoy guilt-free fried chicken and fries anytime you want to 💪

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1309 24th Avenue SW
Norman, OK
73069

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