Blueberry Protein Pancakes

Who doesn't like pancakes for breakfast!? Here's a simple and delicious recipe to try.

1 scoop of Protein Powder (your choice of flavor)

1/4 of Oatmeal

2 Egg Whites

1 Banana

1 Tbs of Vanilla Extract

1/8 Tsp of Baking Powder

1/2 Tsp of Cinnamon

1/4 Blueberries




Add ingredients (except blueberries) into a blender and blend well. Pour batter into a medium sized bowl and mix in blueberries, let batter sit for 5 min. Heat up skillet and spray with non-stick cooking spray (preferably olive oil). Using a ladle pour batter into skillet. Let it cook about 2 min or wait for bubbles to appear then flip. Cook for an additional 2 min or till full cooked. Makes 3-4 pancakes.

Enjoy!!!

Pre-Workout Snack

Stop!!! Drop that Protein Bar, most protein bars are glorified candy bars loaded with sugar, providing you with unnecessary calories you don't need. Though there are some good ones out there you really need to pay attention to the nutrition label. Below is what a pre-workout snack should look like...

Handful of Baby Spinach

1 Orange

1/3 Cup of Blueberries

1 Tablespoon of Olive Oil









A pre-workout snack should be something low in carbs and easy to digest. Remember carbs are good for you (the right ones), they provide fuel for the body and brain. Low carb foods help prolong endurance by releasing glucose into the bloodstream slowly which is what you want before your workout.

TRAIN HARD

10 Steps to Start Building LEAN Muscle

2. Compound before Isolation
If your looking to put on size then stop wasting your time doing Concentration, and Hamstring Curls. Focus on compound exercises (multi-joint exercises) that allow you to use more weight. These exercises include the squats, dead-lifts, and bench press to name a few.

3. Contracting and Lengthening
I see it all the time, guys who only concentrate on the concentric phase of the exercise and not the eccentric. Stop using momentum and allowing the weight to control you. Use a 2-4 second rule, contract the weight in 2 secs and lower the weight in 4 secs for how ever many reps you are doing to maximize your muscle gains. More stress on the muscle will cause small tears in the muscle fiber. When the body repairs those tears muscles grow allowing you to come back bigger and stronger.



7. Body-weight

Lifting weights is not the only way to build muscle. Some of the most basic body-weight exercises like push-ups and pull ups lead to higher levels of neuromuscular activation and build muscle and strength faster. When performing body-weight exercises always perform to failure since everyone has different fitness levels, what may be hard for someone else might be easy for you. Learn to incorporate body-weight exercises in your routine, for example super-setting explosive push-ups after you bench press.

If there was anything that needed to be remembered it's that your body will not grow if your not getting high quality amounts of sleep. Your body doesn't grow in the gym, your muscles are simply stimulated and grow while your sleeping. Its all about decreasing stress, so get at least 8 to 9 hours of sleep with a minimum of 6. If you workout during the week take the weekend off to relax and allow your body time to recover. Treat your body well and do some stretching, take a yoga class, get a massage, or go on a pleasure walk. Allow your body to rejuvenate so you can train harder when you hit the gym again.

Best Body Weight Exercises

Talk about insane! A lot of these you may know, but some of them you don't see everyday. These are the fitness goals you should be trying to reach. Did I mention I love bodyweight exercises!?

Enjoy!!!

Steps to START Eating CLEAN

There's a misconception when it comes to eating healthy. People think that eating clean means to give up all the foods you love or by eating tasteless disgusting food with no flavor. That's simply not true, and it's not that difficult. First get the idea out of your mind that it's a "Diet". Diets are temporary, and before you know it you'll be back to your old habits. Think of it as changing your eating habits, and making it a lifestyle. Now don't start throwing everything from your refrigerator away that you think is bad for you, and buy a ton of food that you think is healthy, that would be moving to fast too soon. You'll get stuck on what to do next and quit.

• First start by writing down everything that's in your current diet. Take it a week at a time, by taking something you would normally eat for a meal or snack and replace it with something else (i.e. apple instead of a donut), or (baked chicken breast instead of a cheeseburger). Start paying attention on how you prepare your food; grill or bake instead of frying. Eliminate the extra sauces that aren't needed. You can still eat healthy when you go out to dinner, just pay attention to how the food is prepared.

• Eliminate added sugar such as sweeteners, candy bars or fruit juices, and replace it with a bottle of water. Added sugars contribute added calories and no nutrients. Focus more on eating healthy fats such avocados, olive oils, flax seed and salmon.

• Drinking water helps to lose weight by making you full faster, maintaining your digestive system to keep you more regular, and by flushing out toxins. Herbal teas are also good ways to cleanse the body. Add a slice of lemon to your water as a good source of Vitamin C.

• When preparing a meal, divide your plate into thirds, make sure you have a good source of protein, carbohydrates, and fiber. Look for lean sources of meat, replace chicken drumsticks with chicken breasts. Look at other sources for carbs (i.e. whole wheat tortillas, brown rice, Quinoa, Cous Cous, Bulgar). Carbohydrates is fuel for your body and brain.

• Just like your mom used to say "EAT YOUR VEGETABLES". Adding vegetables to your diet may reduce the risk of heart disease, including heart attack and stroke, and may protect against some type of cancers. Vegetables have many sources of nutrients including potassium, fiber, and Vitamins A and C.

Whether your gaining muscle or burning fat stop counting calories and focus on nutrient rich foods. Keep it simple and eat when your hungry instead of timing when your last meal was. Do some research, it doesn't take an expert to learn how to eat clean. If you have access to a computer that's all you need. There a tons of healthy and tasty recipes online. Take it one step at a time and those cravings you used to have for those unhealthy choices will eventually go away.