How To Make the best And Healthy Protein Shakes.

Set aside the boring protein shakes and start getting creative. This article provides suggestions and tips on how to make flavorful and nutritious protein drink recipes.

Put down the scooper.

Protein shake recipes don't have to be boring, uneventful combinations of water and your favorite protein powder. You can actually turn them into mini-meals, filled with tons of nutritional value, macronutrient variety and taste.

Before we start to talk shake specifics, I want you to head to the grocery store and get the following items:

•Heavy Cream
•Whole Milk
•Mascarpone
•Cream Cheese
•Greek Yogurt
•Coconut Oil
•Almond Milk
•Oatmeal
•Chocolate Milk
•Orange Juice
•Strawberries
•Blueberries
•Bananas
•Lemons
•Limes
•Dark Chocolate
•Coconut
•Peanut Butter
•Almond Butter
•Cocoa Powder
•Vanilla Extract
•Instant Coffee
•Ground Red Pepper
•Fresh Spinach
•Splenda .

There, that was a fun trip...wasn't it? Obviously you don't need to purchase all these items; I was being facetious. They are merely suggestions, and items that can help you make some tremendous shakes.

Half of these items are perishable, while the other half can sit in your cupboard for quite some time.

The items marked with an asterisk have a longer, or long shelf life.

÷  Let's Get Our Shake On!

It's time to play. In this section I want you to get creative. Think of flavor combinations you enjoy, and try mixing them in a blender. Don't be afraid to experiment.

My recommendation is to add your liquids and powders first. From this point, add in smaller(ish) amounts of ingredients so you can test the flavor.

Toss them in the blender, pulse away and taste. If there is not enough flavor, add more of the ingredient. it's really as simple as that.

Here are some combinations that you might want to try:


•Banana and Peanut Butter - With a banana and/or peanut butter protein powder, along with fresh banana and peanut butter.

•Chocolate and Red Pepper - Your favorite chocolate protein powderwith some real dark chocolate and red pepper to taste.

•Creamsicle - Milk, orange juice with a little heavy cream. This works great with a neutral tasting protein powder, or a vanilla protein powder.

•Morning Jolt - Protein powder of choice, vanilla extract, cocoa powder, dash of instant coffee grounds (or added black coffee), dark chocolate, whole milk.

•Protein Smoothie - Fruit, Greek yogurt and protein powder of choice.

•The Bulker. Two cups whole milk, one cup heavy cream, a dollop or two of mascarpone, protein powder and flavors of choice.

•Paradise Shake - Fresh pineapple in milk, vanilla protein powder, small amount of blueberries and a dash of vanilla extract. Top with shredded coconut.

Obviously there are a near-endless number of combinations. To help you get started making better shakes, here are some tips.

Tip #1 - Need Calories? Get Creamy
Heavy cream, cream cheese, mascarpone and Greek yogurt are an excellent way to add flavor, calories and creaminess to your protein shakes. A little bit goes a long way. Try adding either a 1/2 cup of heavy cream to each 16 ounce shake, 1/2 stick of cream cheese, a dollop or two of mascarpone, or a container of Greek yogurt.

Tip #2 - Make Your Own Whipped Topping
Place a cup of heavy whipping cream in a bowl, and add in a touch of vanilla extract alone with 1/8 cup Splenda. You can add more Splenda if you feel it's not sweet enough.

Using a mixer, mix until the whipping cream starts to stiffen up. You should be able to pull the mixing blades out and see peaks forming.

This is a healthy and natural whipped topping that can be placed on top of any protein shake. It will add taste, calories and nutritional value.

Tip #3 - Add Some Chocolate or Cocoa Powder
Don't be afraid to toss in a little dark chocolate or cocoa powder into your fruity protein powder. Chocolate goes well with many fruits, including strawberries, bananas and even oranges.

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 Tip #4 - Make a Protein Smoothie
Instead of making a protein shake, combine fruit, protein powder, Greek yogurt and a dollop or two of cream cheese or mascarpone and make a tasty smoothie.

Tip #5 - Get "Fat"
If you are on a cutting or fat loss diet it can be difficult finding creative ways to sneak in quality fats. If you aren't hitting your daily macro requirements for fat, or if you missed a meal, try adding a small amount of almond milk or coconut oil into your shakes.

Tip #6 - Add Some Peanut Butter
If you love peanut butter (or nut butter), add a dollop or two into your favorite chocolate protein powder.

Tip # 7- Go Green By Adding Spinach
This might sound odd, but spinach hides well in most healthy protein shake recipes. If you hate, hate, hate veggies, try finely chopping up a golf-ball sized portion of spinach. Toss it in your shake, blend, and drink. Odds are you won't notice it's in the mix.

Tip #8 - Sweeten With Splenda
If your shakes lack sweetness or taste, add a little bit of Splenda into the blender.

Tip #9 - Use Coffee, Or Instant Coffee Crystals
Make a protein coffee drink. Add your favorite protein powder to coffee, and combine with other flavors such as vanilla extract, cocoa powder, dark chocolate, almond milk, heavy cream, etc. You can even ice your concoction, then blend with ice cubes for a refreshing ice coffee drink.

FINAL THOUGHTSEating healthy, building muscle and/or losing fat does not have to involve tedious eating. Find as many low to non-processed food choices as you can, and ask yourself if there is a creative way to incorporate them into a shake.

Make a list of food combinations you enjoy, and try to recreate them in shake form. Don't be afraid to make mistakes in the kitchen. All great recipes required some tweaking alone the way.
Last but not least, don't fear foods that you haven't cooked with or eaten before. They are popular for a reason, and when combined correctly, can be made into amazing and tasty protein shakes.


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The best Personal Trainers to Follow on Instagram.

Want a daily dose of eye-candy with a side order of motivation and workout ideas? Of course you will when you check out the hottest male trainers of Instagram. Here are one of our favorites, your picks, and a few famous celebrity trainers that we couldn’t leave out.

Get your drool bib ready—your Instagram feed is about to get a whole lot better looking if you start following these fitness trainers .(And no, we won’t hold it against you if you need to click through twice!).

Meet " Collin joseph", age 25, is proof that if you put in the time, effort, hard work in the gym AND the kitchen, and use social media as a tool to self-promote, you can turn your average health/fit lifestyle into a network that reaches out to endless amounts of people who want to take the time out to follow your journey.

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Fitness: How to Build Your Perfect Booty .

Your glutes can do more for you than keep the pants in place. Strong glutes allow run faster, jump higher, throw further and dominate the dead weight (Deadlift). In other words, stronger buttocks improve  performance sports.

The muscles of the gluteal region play an important functional role in body posture, keeping our body upright when we walk; and are responsible for extension, abduction and rotation of the hip. Although many do not know, have weak glutes may be the reason that recurring pain in the lower back and hips or their  knee problems . When the muscles of the buttocks go on vacation, its function has to be compensated by other parts of the body and the back, hips and knees end up doing the work that is not for them. So train your glutes to avoid a lazy ass and all the problems associated with it, especially if raisins all day sitting.


Weight training exercises with bar
The exercises that follow will help you strengthen your glutes and improve your appearance. You can start by using only the weight of your body and then go to the bar.

* Bridge:

Starting position : Lie on your back, place the bar on top of the hips (you can use a bus protection for comfort) and bending your knees.
1. Hold the bar, lean on the heels and raise your hips.
2. Contract the glutes and maintain the position for a few seconds.
3. With contracted glutes, low slowly the body.

* Lift the hips (hip thrust)

Starting position : Sit on the floor in front of a bank, with the bar on top of the legs (you can use a bus protection for comfort).


1. Scroll the bar to the hips and sit back on the bench, so that it is aligned below your shoulder blades.

2. Slowly raises the hips and ends the movement with the contraction of the glutes. Maintain a straight back, so that the trunk is parallel to the ground, with the fully extended hips and shins vertical.

3. With contracted glutes, low slowly the body.

* Full Squat

Start position : Place a barbell on the shoulders and position yourself with your feet shoulder width apart and slightly turned out.

1- Lower the body slowly, bending your knees and sitting back with your hips. Continues until the back of the thighs get the twins. Keeps your head up and your back straight during the movement.

2- Raises the body and propping his feet on the ground, while esticas legs and stretch the hip to get back to the starting position.


* Squat Bulgarian:

Starting position : Stand in front of a bank, with a wall in the shoulders, extending one leg back and place the top of the foot on the bench.
1. Fold the front knee and squat until the back knee almost touches the ground.

2. Stretching the front leg and back to the starting position. Repeat.

3. Repeat the exercise with the other leg.


* Lunge:

Starting position : Stand with a bar on the shoulders.
1. Gives a step forward, the first supporting the heel. Bending the front knee and lower the body until the back knee almost touches the ground. Your front knee should not exceed the toes.

2. Pushes to the front of the heel to ergueres the body.

3. Takes a step forward with the back leg and repeat the previous movements.
Note: The wider the step, the greater the strain on the buttocks. A shorter step tends to focus on the quadriceps more.

* Deadweight Romanian:

Starting position : Grasp the bar with your hands facing inward (pronated grip) and a little farther apart than shoulder width. Get up and slightly bend your knees, keeping the vertical shins, hips back and right trunk.

1. Keeping the arms straight and your back straight, raises the bar with the push hips forward.

2. Once the entire body is in a vertical position, pushing the lower bar back and hips bending the knees slightly.


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5 Common Errors In The Diet Can Destroy Your Efforts in the Gym.

There is a reason most people who train not achieve the expected results, and because only a minority stands out with a higher physical. And, unlike most think, is rarely a matter of practice rather wrong eating wrong.

In this article, we will see what are the most common mistakes in the diet and, as simple as people think they are, can destroy your efforts in the gym.

•Error 1 - Ignore The Obvious :

Many people have the habit of looking for errors in the diet where they do not exist. It is easier to find a convenient reason for the lack of results than admit that their own habits are crap.

Think that the time taking creatine may be affecting the results, but the 8 cans of beer drinking every weekend never jeopardize the gains. If you can not see the problem here is not the time of creatine intake, you are the equivalent of chubby eating the steak, but asks for coffee with sweetener because it is dieting to lose weight.
In short, before getting fancy looking for flaws in the diet, we need to stop everything and just look at the obvious, seeing if our actions and current habits consistent with the body that we want to win.


 •Error 2 - Overestimating How Much You Eat:

When it comes to diet, all say eat like real monsters, but at least 20% of people really do driving as they think they are feeding, there would be more expensive giants on the planet. Overestimate (exaggerate) how much you eat is more common than you might think.

Before thinking about what you eat "a lot" and its genetics is that does not let you grow, try to calculate how many calories you actually need to eat and start recording what you eat. Only in this way you can be sure you're eating enough to generate muscle hypertrophy.

•Error 3 - Fear  Of Gaining  Fat:

Excessive fear of gaining fat or trying to grow and lose fat at the same time is one of the most common reasons people fail to gain muscle mass. Gain fat (in minute quantities) for the mass gain phase is common, and unless their genetic permits, will be impossible to grow without losing a bit of definition. Just as.

•Error 4 - Follow The Lie Of Someone Else :

While there are many types of diets and methodologies for hypertrophy, each of which needs to be carved according to their individual needs. You can not give "CTRL + C and CTRL + V" in one's diet (particularly an athlete) and follow it to the letter thinking that can generate the same results.

•Error 5 - Diet Absent In Days That Do Not Train:

Many have the custom to kick the bucket in the diet at the weekend and only back on track on Monday. Big mistake. Muscle hypertrophy is a process that occurs 24 hours a day, 7 days a week, whether it be training day or not. Therefore, the diet is not something we can pause to continue on another day, we need to be aware of nutrition especially when we are resting. Ironically, it is outside the academy we will rebuild and gain muscle mass.

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The Best Fit Mom's to Follow on Instagram That Will Inspire You Get Fit.

Instagram Fashionable Guys That Will Inspire You Look Stylish Everyday -

From ballerinas to yogis & celebrity trainers, these stylish & in shape girls show the best workout motivation in Instagram. Follow along and be inspired to work it out the healthy way.

Instagram is great for all sorts of things:
sharing fitness motivation, inspiration, tips and videos. And occasionally we happen to stumble across some eye-candy in the process. And there's nothing wrong with that. Hard work in the gym should be both flaunted and celebrated. So today @ Men's Fitness & Workout Fix we're going to celebrate the best fit women who motivate us all to live a healthier lifestyle and look pretty damn good while doing it.

Our Fit Mom to Follow on Instagram That Will Inspire You Working out is the bombshell " that taking Instagram by Storm is " Alisa Faye "

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How To Sleep Better And Maximize Gains in Training

Sleep is a very underrated factor in the world of bodybuilding. Most people know that is important, but do not give due priority to the act of sleeping. Maintain a standard of adequate sleep can maximize muscle recovery, increase levels of anabolic hormones and also prevent the accumulation of fat.

Below see 5 tips to improve sleep and extract all its benefits:

1 - Create a Sleep Routine:

Just as you have a workout routine and a feeding routine, sleep also deserve the same attention. Create a sleep routine is important to generate the habit of going to sleep and always wake up at the same time, making you rest the same amount daily. This is in addition to discipline those who can not sleep so early (and is traveling on Youtube and Facebook into the wee hours), also causes the brain gets used to this routine. Sleep will come naturally in time you get used to lie.

2 - Try To Use The Bed Only For Sleep:

I'm not saying you'll have to stop having sex in bed, alias sex can be a great additive to sleep. We are referring to other activities done in bed, like watching TV, get the notebook, reading books, etc ... Use the bed only for sleeping, accustom the body to know that hour of sleep came the moment you lay in bed. After getting used to this "ritual", hardly you will be rolling in bed unable to fall asleep.

 3 - Avoid Light:

Light means day and our body naturally understands that when it is day, it is because it's time to wake up (or close to it). Whether it be day or not, the darker the room you sleep, the more you "encourage" sleep, or turn off the TV, unplug electronics that emit lights and use curtains / blinds which can block all external light.

 4 - Cut Stimulant  Use  After 6 pm:

Using stimulants night can also affect the quality of sleep. We know that being able to choose the training time is not a luxury everyone, but if you train at night and uses pre-training (Jack3d, No-Shotgun, etc), this can negatively affect your rest and it would be best to avoid using these supplements at this time. There are some stimulants without pre-training options (Hemavol, Ultima, Body Octane), obviously they will not give the same "cell" that common, but if you're having trouble sleeping or are hypersensitive to stimulants, they will be a great choice . Recalling that pre-training are not the only sources of stimulants: coffee and soft drinks also have caffeine and thus may disrupt sleep in the same manner.

5 - Use Melatonin only when necessary:

For those unfamiliar, melatonin is a supplement that promises to increase the quality of sleep, making you sleep more soundly. The problem is that some people end up generating a certain dependence piscológica with the supplement and then can not sleep without taking it. And this can disrupt your sleep the future. A much more useful idea would be to use the supplement only when really necessary and it is precisely this your primary purpose: to help people with insomnia. If you can already sleep properly, the cost-benefit of melatonin is very low.

Conclusion
The sleep period is the most important in muscle recovery, that is, the higher the quality of sleep, greater muscle recovery sooner you can train the muscle again, more muscle you gain in the short and long term.

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How to Stay in Shape Without Stepping Foot in a Gym.

Fitness is crucial to people staying in shape and maintaining balance in their lives. However, it can be difficult to find the right information you need about fitness due to the vast amount of articles that are out there that claim they know it all, but usually, they do not. Read this article to learn more about fitness, establish your own goals and design a program that works for you.

1-Pick One exercise That You Will Enjoy Every  Day :

To hep yourself stay with an exercise routine, pick one that you will enjoy every day. If you choose something you enjoy, you’ll be excited to work out.
You can remain dedicated to your fitness program by setting goals for yourself. This encourages you to stay focused on defeating obstacles rather than becoming overwhelmed by their difficulty. Having a goal discourages thoughts of quitting and will keep you motivated to continue on with your fitness program.


2- Target Your Problem Areas:

The best fitness routines target your problem areas and allow you plenty of flexibility. Try to find classes that are held near your location.
When you have decided to commit to a fitness routine, do not just do what you think is normal. Many different activities are available to participate in that will give you an excellent workout without stepping foot in a gym.

3- Participating in Physical Activities:

Participating in physical activities that you enjoy will help to keep you motivated to reach your fitness goals.
Depending on your ultimate goal, the frequency of your strength training will vary. If larger, more powerful muscles are desired, you need to strength train less frequently. If you prefer more leaner muscles, do more strength training.

It is recommended you work on contact skills for playing volleyball. Playing foosball can help you to to improve your contact skills. Foosball is a sport that requires special hand-eye coordination to succeed. You can become better at volleyball through football.


4- Building Tougher Abdominal Muscles:

 Is a great way to maximize the efforts you are making to obtain better fitness. You can achieve this by doing morning sit-ups with weights or not. Abs are in the center of you and will give you the ability to flex, this can make you successful at weights.

When you’ve been injured, start exercising as soon as possible. Of course, be easy on the muscles you’ve injured. You can help to heal injured muscles by doing less intense exercises, as long as you do not do it too intensely. If you do stretches that focus on your injury, it will focus circulation there.

5- Exercise With Friends:

Join up with your friends to exercise if you find that you are having a hard time sticking to your exercise plan. By having a friend to exercise with, you will stay motivated. When you exercise with someone else, you get support and a little competition. You are going to push harder, and that is going to help you reach the goals you have.

When you first get in shape, it can be easy to over do it. If you are out of shape and have not done any exercise for a while, you need to start slow or you can injure yourself. If your body and muscles are not accustomed to this level of activity, you are more susceptible to injury.

No matter how important it is; there will always be people who aren’t willing to learn about proper fitness. These people may not want to learn or they may just be lacking the right methods. The article you just read is designed to impart the basic information you require to design a robust fitness program that you can use to achieve your fitness goals.

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