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.