My All Time Favorite Protein Shake Recipe!

After a hard, sweaty, workout....I sincerely enjoy a yummy protein shake.  Today, I want to share with you my ALL TIME FAVORITE protein shake recipe. 

Pull out that blender for starters. 

The ingredients are as follows:
One frozen banana
One full scoop of whey protein (my preference is def whey)
One spoonful of peanut butter (go the natural route...not Jif or Skippy)
Flaxseed oil - read the directions as the amount will depend on your size (typically one tsp per 100 lbs)
Enough POM juice to make it work - enough to keep a decent consistency as it blends....not too watery
Blend it up. Pour into your fave glass.  Enjoy!!!!

JUMP jump JUMP jump!!!!

That's right!!!  Today I want you to JUMP TO IT!!

Get out your jump rope and start jumping.  You will use almost every one of your major muscles by jumping rope.....your shoulders, chest, arms legs and butt. 

Haven't jumped rope in a while?  No prob.  Start out by jumping for 30 seconds.  Give yourself a rest (please, no more than one minute) and jump for another 30 seconds.  Too easy?  Kick it up by jumping for a full 60 seconds with a 20 second rest....another 60 seconds and 20 second rest....one more time....60 seconds and done :)

Go ahead and get crazy.....jump on one foot only.  Jump with both feet.  Cross your arms and jump.  The sky is the limit with this move!! 

What are you waiting for? JUMP jump JUMP!!!!!!

How to do the Plank

This exercise looks deceptively easy, but after holding your body in this position for a few minutes....you will know otherwise. 

There are multiple variations to this exercise...but lets stick to the basics for today. 

To properly perform the Plank exercise you must do the following;

• elbows must be placed directly beneath your shoulders, weight should be distributed directly between your upper arms, under the elbows (no leaning forward with the weight on your forearms)
• your feet should be hip-width apart, and you will balance on the balls of your feet
• legs straight
• back straight (no sagging or rounding your back)

You should feel your entire body working together to maintain proper form.....not just your abs. 

Hold this position anywhere from 30 seconds to 3 minutes.....then do it 3 more times!  :)  Have fun!!!!

POWER SKIPPING!!!!

Yes, I totally yelled that. :)  Why?  Because this is a move I loooooove to incorporate into my workouts.

As a heads up, you will definitely need some space for this exercise. 

READY? SET. GO!!!!

To power skip, you will propel your body forward in a running like fashion.  Start with your left foot on the ground and your right leg bent, knee towards your chest.  As your right leg hits the ground, propel yourself up and forward.....as high as you can go...and bring that left knee up towards your chest.  As I said, it's a running like move (for those of you that never skipped as a kid). 

Easy, breezy....right? Good!!!  Now power skip 20 paces then turn around and do it again.  Let me see you do 3 sets of 20.  Push yourself.  You can do it!!  3 sets and you can still talk with ease?  Excellent!!  Give me 3 more!!!  :)   Enjoy this move and push yourself.  Picture me clapping and cheering you on!  You've got this!!!!

No Excuses

I won't make excuses when I fall short. Instead I will make corrections (thanks to Gym Jones)

Fast, Easy and Healthy Eats!!

Give this a whirl.  It's an easy and quick way to eat something good.....and you can feed 4 people for around $12 bucks. 

1 - rotisserie chicken from your local deli
1 bag of spring mix or romaine (whichever makes you happy)
2 whole carrots - cut 'em up or grate them or shave them
Red onion - cut up however much you like for taste
Half a bunch of fresh parsley -  cut it up with scissors or chop it with a knife
Sharp Cheese - its less expensive if you buy the block of cheese and cut it into chunks yourself

Put the greens, carrots and onion and chopped fresh parsley on a plate.  Cut up your chicken and place on top.  Place some of the cheese on top of all that. 

You want dressing?  Easy.  Mix up some grapeseed oil, with a little bit of white, red or raspberry vinegar. Salt and pepper to taste.  Viola!!!!!!!

Shouldn't take you more than 15 minutes in the grocery store.  Another 15 minutes in the kitchen.  And you have a yummy, healthy meal :)

The "old school" Push up

Remember doing push ups in gym class?  It seemed that back then I could do a million!  Okay.....maybe not exactly a million.  I do recall though, that push ups were no big deal.  Today (many years later) I can do a decent number and I honestly like the move.  I like to challenge my body and this move challenges a good portion of it.  Your chest, shoulders, arms, abs, back and leg muscles are all working together to make this move happen.  And there are many variations to the standard push up to challenge your body even more.  But for today, lets just focus on “old school”. J

If you haven’t added the push up to your routine, I suggest you do.  The following is how to do a perfect push up.....or ten.....or twenty....or thirty.  I’m even attaching a picture for a visual effect!!  Enjoy!!

How to Do a Perfect Push Up

·         Get on the floor and position your hands slightly wider than your shoulders.

·         Raise your body up so you are balanced on your hands and toes.

·         Keep your body in a straight line from head to toe without sagging in the middle or arching your back.

·         Your feet can be close together or a bit wider depending upon what is most comfortable for you.

·         Before you begin any movement, contract your abs and tighten your core by pulling your belly button toward your spine.

·         Keep a tight core throughout the entire push up.

·         Inhale as you slowly bend your elbows and lower yourself until your elbows are at a 90 degree angle.

·         Exhale as you begin pushing back up to the start position

·         Don't lock out the elbows; keep them slightly bent.

Ball Tap Drill

http://soccer.wonderhowto.com/how-to/practice-speed-tap-drills-for-soccer-146224/

To perform a ball tap drill, stand in front of a soccer ball or basketball.  Quickly tap the top of the ball with one foot, then the other.  Switching as quickly as possible. 

I recommend 25 - 50 reps per set....OR....you can perform a timed set of 30 - 60 seconds.

Have fun!!!

Easy, Yummy Dinner

Try this easy recipe for dinner this week.....

Salmon with fresh Lemon and Dill
You will need one Salmon Fillet
3 Lemons
4 sprigs of fresh dill
Sea Salt

To prepare - Wash the fish and pat dry.  Place your fillet on a baking sheet (it helps if you cover the sheet with aluminum foil). Quarter one lemon and squeeze the juice all over the top of your fish.  The other two lemons, cut lengthwise and slice into half moons.  Set these aside for the moment.  Grind sea salt to taste on your fish fillet.  Cut up the dill (I use scissors) and sprinkle all over the top of your fish.  Take the half moons of lemon slices and twist them so they sorta curl......or just place the slices on top of the fish. 

Place inside of your oven at 355 degrees and cook until done.  The time will depend on the density of the fillet. 

You can even place this on a cedar plank and cook over your charcoal grill. 

Enjoy!!

Burpee's - An Exercise We Love.......to Hate

Burpee’s…..An Exercise We Love to Hate

If you have ever incorporated burpee’s (aka Squat Thrust’s) into your workout routine, you understand the love/hate relationship.  This move is CHALLENGING. 

On the surface it looks simple.  Squat, sprawl, push up, squat and vertical jump.  Piece of cake!!!!!!

Ummmmm……not so much. 

No part of your body is immune.  Which is exactly why I LOVE this move.  The way my shoulders burn, my arms shake from the exertion, my legs cry for mercy,  my abs struggle and my lungs scream is why I HATE this move.  But sonofagun this exercise is AWESOME!

Today.  Yes.  Today.  I want YOU to try ONE set of ten.  Go for it.  Give it a whirl.  Feel the burn and know you are utilizing your muscles to the MAX!  You are burning CALORIES!  DO IT!!!  TODAY!!!

Are You An Athlete?

ARE YOU AN ATHLETE?

I recently read an editorial from a well known fitness magazine. The writer blasted people that work out for the sole purpose of looking good. According to the writer, we the people should workout to improve our athleticism and win medals. Examples given of what he considers athleticism were; "snag a loose ball, shake someone on defense or beat someone off the dribble". He asks "what’s the point of looking like an athlete if you can't perform like one"?

Perhaps then I should stop working with free weights or performing total body movements or running. Or HECK...STOP WORKING OUT ALL TOGETHER! I certainly don't have any intention of being an athlete. What was I thinking?!

I assumed building muscle, improving my bone density and strengthening my heart were all GOOD reasons for working out. And if my rear-end isn't dragging on the ground, that's a BONUS!

All sarcasm aside....the young man that wrote this editorial, missed the boat. We all are not football, baseball or basketball players. Most of us are moms, dads, sisters, brothers...regular people...living life.

Exercise and good eats is a lifestyle. It's about treating your body well and preparing it for the rigors of getting older. Not necessarily for the next game.

Wanting to look good is not a sin nor shameful. Having six pack abs or mountainous biceps is an awesome thing. Do they make you run faster? Probably not. But who cares?