3 Healthy and Easy Snacks

Healthy and Easy Snacks

1. A Protein Bar

There are many different options of protein bars, it all depends on the intensity of your workout. If you are working out really intensely, you are going to want a bar with a lot of protein. Protein bars are a great post workout snack!

     1. MetRx Protein Bars- With 32 Grams of protein



If you are going to do a less intense workout, you want something with a less protein.

     2. Clif Bar- With  9 Grams of protein



2. Fruit and Nuts

Fruit and Nuts are a great source of protein and they are a healthy way to indulge in a tasty snack. Fruits and Nuts are great for on the go!

     1. Fig with Grapes and Walnuts



     2. Dark Chocolate with Almond, Dates, Pistachios and Apricot



Ingredients:

Dates
Slivered Almonds
Pistachios
Dried Apricot
Dark chocolate

Directions:
  1. Melt dark chocolate in a double boiler pot.
  2. Pour into cupcake liners (1/4 of the way)
  3. Sprinkle slivered almonds, pistachios, apricot and dates on top of the melted chocolate.
  4. Refrigerate for 30 minutes and Enjoy!


3. Veggies

Veggies are a very important food group. They help keep your bodies fueled and full. They add bulk to meals and snacks. Veggies are great for a quick and healthy snack!

     1. Assorted Veggies sticks with a tasty dip



     2. Edamame with kosher salt

Three of my Favorite Back Building Workouts

Back workouts are probably one of my favorite muscle groups to work on. There's no better feeling then walking out of the gym with a nice sore back to go along with it. The only way you are going to get that feeling is by adding these three workouts into your routine.

The first workout is known as the Bent Over Barbell Row.

• First, grip the barbell with your palms facing down, bend your knees slightly and bring your torso forward, by bending at the waist, but keep your back straight so that it is almost parallel to the floor.
• While keeping your torso stationary, breathe out and lift the barbell to you. Keep your elbows close to your body and only use your forearms to hold the weight. Then once you reach the top of the position, squeeze the back muscles for a brief second.
• Then inhale and slowly lower the barbell and back to the starting position.

 

 The next back workout is known as the Close-Grip Lat Pull-down

• Get seated at a pull-down machine with a wide bar attached to the top pulley.
• Then grab the bar with the palms facing forward and only at a distance that is shorter than shoulder width apart.
• Once you have both arms extended in front of you, bring your torso back around 30 degrees so that you create a curvature on your lower back and stick your chest out.
• While breathing out, bring the bar down until it touches your upper chest by drawing the shoulders and the upper arms down and back.
• Once in the contracted position, squeeze your shoulder blades together and then slowly raise the bar back to the starting position when your arms were fully extended and the lats are fully stretched.

 

 The last back workout I will discuss is the Upright Barbell Row

• Start off with grasping the barbell with an overhand grip that is slightly less than shoulder width. You should rest the bar on the top of your thighs with your arms extended and a slight bend in your elbows and your back straight.
• Use the side of your shoulders to lift the bar and raise your elbows up and to the side. Make sure to keep the bar close to your body as you raise it. Continue to raise the bar until it nearly touches your chin.
• Then lower the bar back down slowly to the starting position and make sure you inhale while doing so.

 

 Hopefully these back workouts will help improve your workout routine. Next week we will discuss some crushing ab workouts. Keep up the good work!

What is Glutamine

Glutamine is an amino acid that is made in the highest volume by your body.  Glutamine is responsible for the progression of the glucose that contributes the body with energy.  Furthermore, glutamine can help preserve muscle mass and aids in the recovery process.  Glutamine is also known to help the stomach function with digestion and helps support the immune system.  5 grams of glutamine after an intense workout has been proven to show results.  I suggested MusclePharm Glutamine, its about $20 for 60 servings.  There is no taste so you can add it to your post protein shake.  Overall glutamine will help you rehydrate, rebuild and recover from tough workouts.

The Top 3 Best Warm-ups for Strenuous Workouts

     As everyone has learned, warming up is crucial to your workout. I will be explaining the top three warm ups that could be done if you are planning on doing a hardcore workout at the gym.

The Vigorous Warm-up

This warm up is extremely easy to do and is great for any exercise routine you are doing that day. The vigorous warm-up consists of:

• 2-3 minutes of jump rope
• 50 jumping jacks
• 20 body squats
• 5 lunges on each leg
• 10 hip extensions
• 5 hip rotations
• 10 foward leg swings
• 10 side leg swings
• 10-20 pushups
• 10 spiderman steps

The Olympic Weight Lifter

This warm up is great for anyone trying to build mass in their muscles or training to compete in weight lifting competitions. The olympic weight lifter warm-up consists of:

• Wrist circles: 10 each direction
• Elbow circles: 10 each direction
• Arn circles: 10 each direction
• Bow & bend: 10
• 1-legged RDL+leg swings: 10 each leg
• Spiderman lunge: 10 each leg
• Scorpion: 10 each side
• Russian Baby Makers: 30 second hold
• PVC dislocates: 10
• PVC overhead squats:10

The Animal Kingdom

This warm up is called the animal kingdom because each move is named after an animal. This warm up is also great for any type of dynamic exercise and consists of:

• Crab Walk: 2 sets of 15 yards
• Frog Jumps: 2 sets of 15 yards
• Duck Walk: 2 sets of 15 yards
• Bear Crawl: 2 sets of 15 yards
• Bunny Box Jump: 2 sets of 15 yards
• Lion's Back Stretch: 1 set of 12 reps
• Spider Crawl: 2 sets of 15 yards
• Inchworm: 2 sets of 15 yards

3 Healthy and Easy Dessert Options

3 Healthy and Easy Dessert Options:

1. Skinny Apple Pie

 

Ingredients:

1 Large Granny Smith Apple, peeled, cored and diced
3 Teaspoons sugar
1/2 Teaspoon cinnamon
1 Teaspoon corn starch
1/4 Cup water
1 Tablespoon whipped cream
1/8 Rectangular cinnamon graham cracker, crushed

Directions:

1. In a small skillet, stir together apple, sugar, cinnamon and corn starch over medium heat.
2. When a sauce starts to form, about 3 to 5 minutes.
3. Add water, and stir occasionally for 8 to 10 minutes.
4. Spoon into a glass, top with whipped cream, sprinkle graham cracker crumbs. Enjoy!

2. 3-2-1 Mug Cupcake



Ingredients:

1 Box angel food cake mix
1 Box chocolate cake mix (or any flavor you choose)
Water

Directions:

1. Pour angel food cake mix and chocolate cake mix into a 1 Gallon Ziploc bag.
2. Shake together until fully combined.
3. Measure out 3 Tablespoons of the mixture into a ceramic mug.
4. Measure out 2 Tablespoons of water.
5. Mix together completely, until there is not powder left.
6. Microwave for 1 minute. Top with whipped cream or cinnamon and Enjoy!

3. Frozen Peanut Butter and Chocolate Banana Bites



Ingredients:

Banana
Peanut Butter
Chocolate

Directions:

1. Slice banana evenly and lay out on a tray.
2. Spread a small amount of peanut butter on each banana slice.
3. Smush together two slices, and repeat until all bananas have a match.
4. Dip in melting chocolate, either entirely or halfway.
5. Freeze for about 30 minutes. Enjoy!

Everything about whey protein

Protein is one of the most important nutrients for your body.  Whey protein is an extremely high quality protein source that is easy and quick to take.  It contains all 9 essential amino acids and is low in lactose content.  Women can also take whey protein which will support a healthy immune system and lean muscle mass needed to maintain a high metabolism.  Many women think taking whey protein will cause them to bulk up, however this is a myth, female body builders have to take hormonal supplements to build large muscle mass.  Whey protein is one of the healthiest, cost effective supplements and meal replacements available on the market.  Anyone can take whey protein to increase lean muscle building, energy and weight control.  I recommend Gold Standard 100% Whey Protein by Optimum Nutrition.  You can mix it with water, milk or blend it with fruit and peanut butter to make a tasty smoothie.

Top Three Shoulder Workouts That You Will Love

Shoulder workouts are by far one of my favorite workouts during the week! Today I will briefly explain three different workouts that will mainly focus on your shoulders. These three workouts are also the most common shoulder workouts as well so you will definitely look like you know what you are doing while you are at the gym.

The first workout is called "One Arm Side Laterals".

• You will first pick a dumbbell and place it in your hand while your other hand should grab something steady.
• Then stand with a straight torso and the dumbbell by your side at arms length with the palm of your hand facing inside.
• Then keeping your torso in place, lift the dumbbell on your side with a slight elbow bend and your hand slightly tilted forward. Continue to go up until your arm is parallel to the floor.
• Then lower the dumbbell back down to your side at the starting position.
• Repeat the steps for "x" amount of reps and sets and then switch arms. 

  

The next workout I will discuss is known as the "Dumbbell Shoulder Press".

• Have a dumbbell in each hand and sit on a military press bench that has back support. Then place the dumbbells on your thighs.
• Now raise them to your shoulder height one at a time using your thighs to help get them in position.
• Then rotate your wrists so that the palms of your hands are facing forward.
• Now push the dumbbells upward until they touch at the top.
• Then slowly lower the weights back down to the starting position while inhaling.
• Then repeat for the recommended amount of reps and sets.

 

 The final shoulder workout I will discuss today is known as the :Bent-Over Rear Delt Raise".

• Sit on the end of a bench with your legs together and the dumbbells behind your calves.
• Bend at the waist while keeping the back straight in order to pick up the dumbbells. The palms of your hands should be facing each other as you pick them.
• Keep your torso forward and stationary and your arms slightly bent at the elbows. Lift the dumbbells straight to the side until both arms are parallel to the floor.
• Then slowly lower the dumbbells back to the starting position.
• Then repeat for the recommended amount of repetitions and sets.

 

 If you add these three shoulder workouts to your agenda, you should start seeing results if done proper and consistently. If you ever feel like not wanting to workout, just remember how far you have come and remind yourself to not quit and to continue to work hard. Keep up the hard work and continue to push yourself to greatness everyday! Next week we will discuss back workouts.

Importance of Warming Up Prior to Exercising

     Most people who are in a rush don't think there is an importance to warming up before working out. However, they are extremely wrong. Not warming up prior to a workout can lead to muscle aches and fatigue. For people who are in a rush to get their workout in, waming up for just 5 minutes could change your entire workout. Avoid temptation, always do your warm up.
     Warming up doesn't have to eat up your whole workout time. It doesn't have to be boring either. You can mix together various moves in order to make your workout fun and as effective as possible.
An excellent warm up gets every muscle in the body moving. Even if you are not planning on using that muscle for your particular workout tha day, you should still warm it up.
     A warm up is not supposed to be apart of your workout or make you sweat. The point of a warm up is to slowly use muscles that you do not normally move throughout the day.
Affiliated exercises that meet the goal of stretching and waking up your muscles include:

• jogging on the spot
• doing jumping jacks
• lunging
• jumping rope
• simple stretches

     An effective workout always builds in intensity. If you are looking to shed pounds, doing this would be highly beneficial for you. Remember, even if you are struggling for time to workout, always fit in your warmup. Even if it is just jogging to the front door of the gym. It will do you a lot more good than harm and you will experience better results from your workout.

3 Easy and Healthy Dinner Options

3 Easy and Healthy Dinner Options:

1. Two Minute Shrimp Scampi

Ingredients:

12 Large frozen shrimp (peeled and deveined)

¼ Cup spinach leaves (chopped)

½ Tsp olive oil

½ Garlic clove (crushed)

¼ Tsp dried basil

½ Cup Linguini

Directions:

1. In a large microwavable bowl, mix all the ingredients together, tossing well to coat the shrimp.

2. Microwave for 1 minute.

3. Remove from the microwave and toss again.

4. Microwave for 1 minute and 15 seconds.

5. Boil Linguini until al dente.

6. Serve over Linguini, and Enjoy!

2. Shepherd’s Pie Potatoes

Ingredients:

2 Tsp butter

½ Onion (chopped)

5 Oz lean minced beef

8 Oz beef stock

1 Tsp Worcestershire sauce

1 Tbsp tomato puree

1 Large potato (baked)

Sprinkle of grated cheddar cheese

Directions:

1. Heat oven to 350*. Melt butter in a nonstick pan. Cook onion for 3-4 minutes and then add mince. Fry for 3-4 minutes more, or until the beef has browned. Stir in the beef stock, Worcestershire sauce, and  tomato puree. Let bubble for 15-20 minutes, or until the mince is tender and the sauce is thick.

2. Cut potato in half (longway) and scoop the insides into a small bowl, but leaving the skin intact. Mash the insides. Divide the mince between the potato skins and cover with the mash. Place potato on baking sheet and then back for 15-20 minutes, or until potato is golden.

3. Serve with your favorite veggie and Enjoy!

3. Couscous with Chicken and Vegetables

Ingredients:

1 Cup whole wheat couscous (cooked)

5 Oz boneless chicken breast (cooked), cut into strips

1 Cup spinach (cooked), steamed or sautéed

½ Cup of tomato sauce

¼ Cup canned diced tomatoes with seasoning

Directions:

1. Combine all ingredients and Enjoy!

Creatine: What is it, Is it Safe, What Will it Do For Me

One thing is certain about creatine, it works.  It improves an athletes overall performance by allowing the body to produce more energy.  With more energy you can get that last rep in or go 10 pounds heavier.  Creatine pulls water into your muscle which increases protein synthesis.  In addition, creatine recycles ATP, allowing you to be stronger and enables your muscles to recover faster.    

Creatine is a highly researched sport supplement and there are no indications that say creatine is unsafe.  It is always important to read the label and talk to your doctor before taking any supplements.  However, creatine has been known to cause some mild side effects, such as:

• Stomach pain
• Nausea
• Muscle cramping
• Diarrhea
• Bloating

If you have kidney disease you should completely avoid using creatine also for diabetics and people taking blood sugar supplements.  

Women can also take creatine, but if your focus is on losing weight you may want to avoid creatine because creatine pulls water into your muscle.

Creatine Monohydrate is the best type of creatine to take.  It can be found separately and in most pre-workout supplements on the markets.

Creatine is a great supplement for anyone who is looking to add muscle and strength.  Of course without proper diet and workout routine you will not achieve your goals.  There is a lot of information on the web so if you are interested in taking creatine, do some research and see if creatine is right for you.
 

Three Chest Workouts

Last week I told you about the most common types of workouts for your arms. This week we will be discussing chest workouts. When people usually think of chest workouts, they automatically jump to the bench and do bench press and that's it. Today I'm going to show you chest workouts other than just the bench press.

The first workout is the 180-Degree Twisting Dumbbell Bench Press.

• You start off lying on your back on a bench holding two dumbbells with a standard grip, with your palms forward and your arms extended over your chest.
•  Next slowly lower the dumbbells to your outer chest, then press and rotate your palms 180 degrees as you push back up to the starting position. Hold the position for two seconds before you lower for your next rep.
• Remember to keep your shoulders back and down during this exercise to maximize the workout.

The next workout is one that is pretty simple and is known as the Close Grip Weighted Push-Up.

• Start in a push-up position but with your hands only six inches apart. Then add resistance by wearing a weighted vest or have a partner place a weight on your back.
• Then slowly lower your chest to the ground and press back up until you have fully extended your elbows.

 The last chest workout for the day is the Dumbbell Fly.

• Hold the dumbbells over your chest as you did in the press, but this time make sure your palms are facing each other.
• Then making sure you have a wide arc with your shoulders, lower your arms with your elbows and slightly bent until you feel a stretch across your chest.
• Then squeeze your pecs as you bring your arms back up in a wide hugging motion and keep your shoulders back and squeeze your pecs together at the top of the motion.

 

These chest workouts when done right will make you feeling sore, but when you are sore, then you know you had a great workout so keep up the hard work! Next week I will discuss some shoulder workouts and until then keep it up! 

Remember "If it jiggles, then its fat!" - Arnold Schwarzenegger

Indoor Warm-up Exercises

It is crucial to warm-up before any type of physical activity. Warming up is usually overlooked or totally avoided but it is beneficial to go into a workout with warm, stretchy muscles instead of cold ones. There are many simple warm-ups you can do inside your home in order to prepare for a workout. The following are some indoor warm-up exercises so that bad weather can no longer be an excuse for not warming up!

1. Hip Circles
    Trace the shape of a circle with your knee. You can start small and increase your range of motion as you go. Circle knee in both directions.

2. Leg Swings
    Perform leg swings foward/back, side to side and at a diagonal for mobility of the hips.

3. Dynamic Hip Stretch
    Pull knee up as high as possible. Grab ankle while rotating your knee out and pull up on your leg to feel stretch through the hip.

4. Torso Rotation
    Press palms together and rotate from side to side as far as possible. Keeps your knees bent slightly.

5. Shoulder Stretch
    Put arm on chest. Grab forearm with the opposite arm and pull until you feel your shoulder being stretched. Repeat with other arm.

3 Easy and Healthy Lunch Options

3 Easy and Healthy Lunch Options:

1.   Salad in jar

Ingredients:

All your favorite salad fixins!

Dressing

Directions:

1.       Pour two tablespoons of your favorite dressing in the bottom on the jar.

2.       Add tomatoes, cucumbers, peppers (Anything Juicy)

3.       Add beans, cranberries/blueberries, carrots and celery, almonds (Heavier items)

4.       Add mushrooms, broccoli, cauliflower (Lighter items)

5.       Add shredded cheese/cheese crumbles (goat cheese, feta, blue cheese)

6.       Top with greens (lettuce, spinach, arugula)

 2.   Portabello Burger with Sweet Potato Fries

 

Ingredients:

1 small sweet potato (uncooked and cut into fries)

1 teaspoon of olive oil

1 large Portobello mushroom cap (cooked)

2 slices of tomato

2 tablespoons of shredded fat free mozzarella cheese

1 light English muffin (or Arnold sandwich thin)

4 basil leaves

1 Cup of fresh cut up veggies (or roasted veggies)

Directions:

1.       Preheat the oven to 450* F, and coat a baking sheet with cooking spray. Toss fries with oil and season to taste with salt and pepper.

2.       Spread friends in a single layer on baking sheet.

3.       Bake for 35-40 minutes (flip once)

4.       Meanwhile, top mushroom with tomato and sprinkle with cheese.

5.       Heat in oven (or microwave) until the cheese melts.

6.       Serve on toasted English muffin with basil.

7.       Enjoy with fries and veggies!

3.    A Classic BLT

      

Ingredients:

1 Multigrain sandwich thin

3 leaves of lettuce

2 thin slices of tomato

2 slices of bacon (cooked)

Directions:

                1. Open sandwich thin, and toast in either oven at 350* for 3 minutes or in toaster.

                2. Spread 1 teaspoon of olive oil based mayonnaise on either side of sandwich thin.

                3. Carefully place 2 slices of lettuce on sandwich thin, and top with tomato and bacon, and add                     the final leaf of lettuce.

                4. Complete your sandwich by cutting it in half and placing a toothpick in each side.

                5. Serve with 1 cup of carrots, and enjoy!

Do we really need to take supplements?

Supplements are great for people that are looking to get an edge in their workout journey.  As they can help an individual achieve his or her goal they are not mandatory and certainly will not make you achieve your goals without hard work and proper diet.  Eating a diet that is high in protein combined with complex carbs, vegetables, fruits and having a proper technique working out you will see gains quicker than taking supplements with a poor workout routine and diet.  So the answer is no we really do not need to take supplements, but if you're serious about your fitness goals they will help you achieve them.

Before selecting a supplement do some research or ask your friends or family which supplement and supplement companies have worked best for them.  

From my personal experience the three best supplements to take while working out is a multi-vitamin, protein powder and fish oil.  

Multi-vitamin is important because the human body must intake a wide and complex variety of vital nutrients.  Multi-vitamins also help keep your body healthy which will increase recovery time.  

Protein powder contains amino acids which are the building blocks of muscle.  It is important to have a supply of protein after a workout so your muscles can recover.  I also like to take my protein powder as a quick meal followed by an apple, banana or oatmeal.     

Fish oil is a great source of Omega-3 fatty acids which help reduce inflammation, improve heart health and improve joint health.  

    

Three Workouts For Your Arms

There are numerous ways to workout your arms. To get you started, here are the three most common arm workouts.

 First is the dumbbell curl,start off with your feet shoulder with apart. Then hold a 10-pound weight, or more if you feel comfortable, in each hand in front of your hips and your palms facing out. Then bend your right arm 90 degrees up so your hand is parallel to your shoulder. Then lower it down to its starting position and do the same motion with your left arm. While doing this motion keep your back straight and don't sway back and forth. Do eight curls with each arm and three sets total. The main muscle group here is your biceps.

 

Another arm workout is the reverse dumbbell curl. First start with a dumbbell in each hand with your palms facing down. Your feet should be shoulder width apart with your arms fully extended by your side. Then while keeping the upper part of your arm stationary, curl the weights upward but only your forearms should move. Continue the movement until the dumbbells are at shoulder level. Then slowly bring the dumbbells down to starting position. Do eight reps for each arm and do three sets. The main muscle group here is your forearm.

 

The last arm workout for the day is reverse grip triceps push-downs. First start by having a bar attachment on a high pulley machine. Then facing the bar attachment, grab it with your palms facing up at shoulder width apart. Then lower the bar by using your lats until your arms are fully extended by your sides. Make sure your elbows are by your sides while pulling down to focus this workout on your triceps. Then slowly elevate the bar up as you inhale so it is aligned with your chest. While doing this workout only your forearms should move while your elbows and your upper arms are stationary by your side at all times. Then lower the bar back down to the original starting while exhaling and contracting the triceps. I recommend to do ten reps and three sets of this workout. The main muscle group here is your triceps.

These are three very common arm workouts to help you get started to make your transformation today. Next week will be chest workouts! Stay motivated and stay determined to make a healthy change in your life. Its going to be hard at first but don't give up!

Benefits of Warming Up Before Exercising

It is highly important to do warm-up exercises before engaging in any type of workout, whether it be a 15-minute workout or a 90-minute workout. There are many potential risks one could take without properly warming up before a workout. For instance, skipping a warm up can lead to sprained and strained muscles, fatigue and body pain. This could result in one having to skip a workout, which no one likes doing if they're trying to keep on track. Fortunately, there are various benefits to warming up before exercising. 

• Restores elasticity in your muscles

 Warming up your muscles improves their flexibility. It is not necessary to stretch your muscles until you feel the stretch, small movements can be just as beneficial. For example, you can do small arm circles to improve the elasticity of your shoulder muscles or you could do simple leg raises to supply comfort during a run. 

 

• Stimulates body circulation

Warming up doesn't only help your muscles during a workout; it helps your blood pressure stay steady during your workout. It also improves the mobility of your limbs. When your circulation is increased, you may feel like you can endure your workout for a longer period of time. Stimulating circulation will also help fluids be properly absorbed into your muscles, exactly where you need them after a workout.

 

• Limits fatigue 

Warming up will help your muscles get through your workout without feeling pain later on. Without warming up your body will not be able to run for as long as you like, you won't be able to lift that extra set of weights or dance as long as you need to. 

 

 

• Gain more muscle control

If your muscles aren't warmed up before dancing or doing any other workout, they are rusty. You may find it difficult to do that move in yoga or finish that 1 minutes plank. Warming up prior to doing any type of exercise will improve your body's muscle control.

 

 

3 Easy and Healthy Breakfast Options

3 Easy and Healthy Breakfast Options:

1. Pepper Eggs

Ingredients:

1 Bell Pepper (any color)

2 Eggs

Salt (to taste)

Pepper (to taste)

Whole Wheat Bread (optional)

Directions:

 1. Spray frying pan with cooking spray.

 2. Slice peppers into rings, half inch thickness.

 3. Place peppers in frying pan and crack an egg into each pepper ring.

 4. Cook until egg is done.

 5. Serve with whole wheat toast and enjoy!

2. Mediterranean Breakfast Sandwich

Ingredients:

1 Multi-grain Arnold's Sandwich Thin

1 Teaspoon of olive oil

1 Egg

1/2 Cup of baby spinach leaves

2 Thin slices of Tomato

1 Tablespoon of reduced fat goat cheese

Salt (to taste)

Pepper (to taste)

Directions:

 1. Preheat the oven to 375* F. Split your sandwich thin and brush each side with the 1 teaspoon of olive oil.  Place on a baking sheet and toast for 3 minutes.

 2. In a large skillet, heat the remaining 1 teaspoon of olive oil over medium heat. Crack egg into skillet.  Cook until the white sets and the yolk is runny. Then flip the egg and cook the other side.

 3. Place sandwich thin on a plate, top with spinach, tomato, egg and goat cheese.

 4. Enjoy.

3. Peanut Butter and Strawberry Breakfast Wrap

Ingredients:

1 Multi-grain Wrap

2 Tablespoons of Peanut Butter

1/2 Banana

1/2 Cup of strawberries

1/4 Cup of granola

Directions:

 1. Spread peanut butter on wrap. 

 2. Slice banana and strawberries and spread on wrap.

 3. Sprinkle granola on top.

 4. Wrap up and enjoy.