Saturday, January 25, 2014

Steph Costas IFBB Competition Prep Video 2013

Weider Chocolate Chip Cranberry Oat PROTEIN Cookies

So I came up with this recipe because I have serious cravings for chocolate chip cookies all the time and I love dried cranberries and all the nutritional benefits that come with them!

I made these for myself the night before shooting my Muscle and Fitness Magazine article so that I could curb my sugar cravings the next day at the shoot. It was these little sweet cookies that got me through the day! Hope you enjoy!

1 Scoop(30 grams) Weider Vanilla Isolate Whey Protein
3-4 Packets Splenda (or your preferred sweetener)
1 Heaping Tbsp Peanut Butter
1 Cup Oats
1/2 Cup Dark Chocolate Chips
1/2 Cup Dried Cranberries (optional)
1 Tbsp Honey
1 Egg White

I choose to make them bite size :)
Mix together. Roll in to little balls and flatten each one with a fork. - Bake in pan layered with wax paper!
This is the consistency you want to roll the cookies in to little balls.

*Tip- If your consistency is too watery, add
more oats until it is sticky enough to roll into little balls.
*Tip- If you add too many chocolate chips it will be difficult to roll in to little balls.

Super Easy! Enjoy!

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Remember you can buy any of the Weider Supplements I take at - Cyprus friendly website:)

Comment, message, contact me with any questions you have! 

Thursday, December 12, 2013

Steph Costas Weider Chocolate Protein Brownie Recipe

Hey guys! Hope you're having a wonderful week! Here is me and Mason's protein brownie recipe you guys have been asking for. I followed a generic protein brownie recipe and made certain changes in order to make it more delicious!
Mason is my assistant Chef!

You will need:
1 cup of liquid egg whites
1 can (200g) of unsalted cooked black beans (or you can use 2 bananas)
3/4 cup of Chocolate/Praline Weider Super Nitro Whey Protein Powder
1/4 cup of cocoa
1/4 cup of honey (you can also use Walden Farms’calorie-free chocolate sauce)
3 tbsp coconut flour (I blend coconut flakes to make my own coconut flour)
5 tbsp cottage cheese
1/2 tsp of baking soda
2 tbsp of peanut butter (if you don't like peanut butter then leave this ingredient out)
Anybody else eat half the ingredients before they are done baking?
1. Using a blender, blend all the ingredients together until you get a thick pancake like batter. If your batter is too watery, add a tbsp more of coconut flour (or coconut flakes if you like the taste of coconut bits in your brownies) until it thickens. If it’s too thick, add an extra egg white or two.
Lookin' good!
2. Once your mixture is perfect - smooth and thick, yet pourable, bake it in
a small brownie pan at 160 C (320 F) for about 45 minutes to an hour.
TIP: To test if the brownies are cooked, insert a knife into the middle of the brownies and pull it out. If it comes out clean, your brownies are ready.

Nutritional Info:
Serving Size Per Brownie (recipe makes 12) 
Calories 93 kcal 
Protein 9.3 g 
Carbs 8.1 g 
Fat 1.9 g and 2.6 g 

There are a couple variations you can make to this recipe:

1. If you don’t want to try the black beans, feel free to substitute them with banana, pumplin puree, or sweet potato. Don't let the idea of these weird ingredients scare you - you won't taste them in your brownies! If end up using pumpkin puree or cooked sweet potato, you’ll probably want to add a table spoon or two extra of coconut flour to thicken up your batter.

2. If you like your brownies extra chocolatey and sweet, add either 1/4 cup of Walden
Farms’ calorie-free chocolate sauce to the mix, or 1/8 cup of Splenda and 1/8 cup of extra
cocoa powder.

3. If you want to substitute the coconut flour, you can try ground oats, or a combo of
ground oats and ground almonds. You’ll probably want to add a lot more than 3 tbsp of
either of them to thicken the batter though, so just eyeball it and add enough until your
batter looks like, well, brownie batter.

*Adding dark chocolate chips is optional - or what I do is melt some dark chocolate chips and put it on the top of my brownies.

Hope you guys love this recipe - if you have any questions or comments please feel free to share below! Let me know how your protein brownies turn out!

Happy Baking Fit Familia!

Lots of Love! Steph Costas

Wednesday, November 27, 2013

Time to EXPOSE -> Cypriot Bodybuilder Andys Charalambous!

As many of you already know I am CYPRIOT and PROUD. I was born in Cyprus. My father is full Cypriot and I have always been proud of where I come from even though I spent most of my life in Canada and America. So yes I am in fact MADE IN CYPRUS. This brings me to the introduction of a new section of my blog!

Today's interview is the beginning of my mission to deliver spread Cypriot Fitness Athlete love to the rest of the planet. Personally, I don't think Cypriot Athletes get enough publicity both IN Cyprus, and especially OUTSIDE of Cyprus. Yes we are a small island that most people throughout my life living in Canada and America didn't even know existed, but guess what people...I've been back in my birthplace of Cyprus for 2 years now, and we've got some killer fitness Athlete's that I want to tell you about! Since my on-line audience is mainly made up of these 3 countries --> AMERICA, CANADA, and CYPRUS, I figured that my blog is going to be my way to let the rest of the world know what's going on in gyms over here on the beautiful island of Cyprus. I'd like to share a little of my Cyprus pride by starting this new section on my blog to EXPOSE some of Cyprus's dedicated, hard worked athlete's in the Fitness Industry.

Subscribe to my blog and get an update of all the awesome Athlete interviews I will be posting here.

  • D.O.B.
    March 23, 1985
    170cm (5'7")
    88kg (194 lbs)
  • Category
    Bodybuilding (Under 80 kilos)
  • FAVOURITE Supplement Brand: Muscle Tech
    2014 Cyprus Grand Prix

Steph Costas: So Andy, how many years have you been body-building involved in body-building?
Andy: I started going to the gym when I was 14 years, but I started competing at 25.

Steph Costas: What inspired you to start body-building?
Andy: I played football (soccer) when I was younger and got a bad leg injury. When the doctor told me I had to choose between football (soccer) and body-building, I chose body-building.
Steph Costas: If you can name just one, what is your greatest accomplishment so far in body-building?
Andy: My greatest accomplishment in body-building would have to have been in 2010 when I won "Overall" in the Mr.Cyprus 2010 competition.

Steph Costas: What is your ultimate goal for yourself?
Andy: My biggest dream would be to compete in the Arnold Classic. It's a big dream, especially coming from Cyprus. Unfortunately it's very expensive and difficult to go to such big competitions but I would love it.

Steph Costas: Let's talk a little bit about your training, what would you say is your favourite body part to train?
Andy: That's easy, chest...*he thinks a little bit*...and arms! They are my strongest point.

Steph Costas: What is your favourite chest exercise?
Andy: Decline chest press using dumbbells.

Andys and his Coach Michalis Lokatzis
Steph Costas: What physical challenges or weaknesses do you have when it comes to your body and competition?
Andy: Right now, I have to cut my legs, and my glutes. This is my challenge.

Steph Costas: Personally, I like to train by myself. I like to put on my headphones and get in the zone. Do you prefer to train alone or with a training partner?
Andy: I always train with my Coach Michalis Lokatzis. We are really close and he knows me really well. 

Steph Costas: Tell us which PRO Athletes inspire you?
Andy: Phil Heath is one my favourites, and also Eduardo Correa.

Steph Costas: Do you have a favourite Greek or Cypriot Athlete who inspires you?
Andy: Greek IFBB Pro Body-builder Michael Kefalianos

Steph Costas: Who is your favourite female athlete (except for me of course ;) ?
Andy: I like Larissa Reis! Even though she isn't a bikini girl, I think she still looks feminine and trains hard.

Steph Costas: Is it important to you if you are dating a women, that she is also seriously in to the gym?
Andy: Not completely, but it's good to share similar interests.

Steph Costas: What is the biggest challenge for an Athlete in Cyprus living the body-building lifestyle?
Andy: Money. It's hard to get sponsorships here, it's hard to travel to compete, contest prep with proper food and supplementation with out the money.

Steph Costas: When and where are you going to be competing next?
Andy: In April 2014 at the Grand Prix in Nicosia, Cyprus.

Steph Costas: Have you or will you compete out of Cyprus? 
Andy: If I had the chance to I would for sure. But, like I said, it's not easy to get financial support to compete out of Cyprus

Steph Costas: What do your family and friends say about your lifestyle? Do they support you?
Andy: In the beginning my family didn't like it because they were worried about my health, and didn't really understand it, but they got used to it and now they support me.

Steph Costas: I'm addicted to Nike Free's...What are your favourite shoes to train in?
Andy: It makes no difference to me. I'm not picky about stuff like that.

Steph Costas: What is your favourite "Cheat" food?
Andy: Ice cream, strawberry, chocolate, cherry...actually any of them!!

Steph Costas: As most of my viewers know. I am obsessed with animals. Do you have any animals at home? 
Andy: Actually yes *laughs*, I have 3 dogs..."Juanito", "Tweety", and..."Boobies".

Steph Costas: Boobies? That's so random! Anyway, next question! Who does your meal prep for you?
Andy: I do it on my own.
Steph Costas: What advice would you give to young Cypriots who are considering getting into competitive body-building?
Andy: I would suggest they leave Cyprus and do it somewhere else, because it's really hard to go far in this sport here in Cyprus.

Steph Costas: What do you enjoy doing when you're not in the gym?
Andy: I like watching football, going spear fishing, and hunting.

Steph Costas: How many rest days do you take? 
Andy: I take 2 rest days when I'm off season, and 0 rest days during competition preparation. 

Steph Costas: My final, and most IMPORTANT question for you...on a scale of much do you like PEANUT BUTTER?
Andy: 10/10. I love it.

It was a pleasure interviewing Mr. Andys Charalambous (click his name to find him on Facebook), I look forward to following his progress, and hope we can see him travel and compete one day! I'm sure he would make Cyprus proud on an international stage!

That's it for now guys, more great interviews with some awesome Cypriot Athletes coming soon! 

If you are a Cypriot Athlete looking for some exposure please CLICK HERE and shoot me an email with a short paragraph about yourself and maybe you'll be my next interview! Thanks for reading!