Great protein shake

Great protein energy shake sure to make you feel better, give you energy and tickle your tastebuds

1 cup of almond milk
1/2 cup yogurt
1/2 banana
1/2 cup raspberries
21 Tbs flax seed, psyllium or natural fiber powder
1/2 serving whey protein powder
1 Tbs peanut butter

Throw it all into a blender, add ice to your liking then chug away

Skip breakfast? Heck no, stop by Starbucks for something healthy and satisfying

I am a wakeup procrastinator, if there is such a word. I will hit snooze over and over until I know I only have 10 minutes to roll out of bed, hit the bathroom and walk out the door. Most mornings I don't have time to eat anything for breakfast. Protein shakes come in handy. But after a while, that gets really old.

So I started swinging by Starbucks (since it is literally, 2 minute walk from my house). I actually enjoy Starbucks so much, I have put many of their children through college!

My favorite breakfast is a Greek yogurt & a tall redeye (w/ light cream and 5 equals)
- not the best choice, but by far better than skipping breakfast entirely and risking my metabolism drop.

If the Greek yogurt doesn't appeal to you, may I suggest the following to suffice. Although pricey it is to eat at Starbucks every morning, but so is the weight gain that accompanies skipping breakfast and the health problems caused by weight gain. Either way, you're paying the price.


Protein Plate
330 calories with peanut butter, 260 without (about one-third of your daily protein intake)


Perfect Oatmeal (ask for protein powder to complete the meal)
140 calories for just oatmeal; 100 calories for nut medley; 100 calories for dried fruit; 50 calories for brown sugar

Vivanno
260-280 calories.
A tad high in sugar

There are actually quite a few more options on the menu, but not easy to eat on the road to work

Cheers

HINTS TO LOSE FAT, TONE MUSCLES & INCREASE METABOLISM

HINTS TO LOSE FAT, TONE MUSCLES & INCREASE METABOLISM

By Trainer Jo

Las Vegas Personal Trainer

Summerlin Personal Trainer

Online Personal Trainer

YAY MY FIRST BLOG ENTRY

- Focus on behavior change/Habits versus actual results. Results will come
Think of the process as a ball rolling uphill with the top of the hill being your goal. once you start, the ball starts to roll upwards. If you quit, the ball comes to a stop, then starts to roll backwards.

- strength train all body parts once a week. Cardio 5-6 times a week !

- try different variations of sets, reps & intensities

o Examples

§ 3 sets 25 reps intensities of 4 on a scale of 1 to 5 with 30 seconds rest.

§ 3 sets 12 reps Intensity of 4.5 with 90 seconds rest.

§ 4 sets 20 rep Intensity 3.5-4 with 45 seconds rest.

- Double your cardio. 30 minutes of moderate Intensity cardio first thing in the morning & another more intense 30 minute cardio session later in the day.

o moderate Intensity= a brisk walk, or any other mode where you can carry on a conversation without gasping for breath until the end of a sentence.

o more intense = 75-85% of your heart rate reserve (see trainer for this number)

- Shoot to eat 5 meals a day, with no more than 4 hours between meals

- drink at least 1 gallon of water a day

- never ever skip breakfast ! !

- eat all the cruciferous or green vegetables you want. try to eat at least 3 servings a day.

- plan & prepare meals ahead of time. Have shakes or bars at hand in case you can’t get to a meal in time or you are somewhere where you can’t make a meal (like in a car in traffic)

- cheat meals are expected….. after all, you are a human; a normal person. not a bodybuilder getting ready for a contest. DO NOT intend to eat mindlessly; this can lead to overeating and consuming calories you already burned. And you may end up feeling so guilty afterwards that you give up. instead, eat whatever foods you want but watch your proportions. Try to adhere to your Macros.

- avoid all saturated & trans-fats. choose fat choices such as olive oil, canola oil, flaxseed oil, nuts, avocados & non-animal fats. keep your fat intake 10-205 of your total caloric intake

- 1 lb of fat = 3500 calories yet expends only 1 calorie a day when body is at rest… BUT… 1lb of muscle expends 30-70 calories a day at rest and takes up 1/3 of the space.

- Ladies, please don’t fear lifting heavy to build or harden your muscles. you will not bulk up like a bodybuilder. Bodybuilders spend hours and hours in the gym, eat a diet specifically for building muscle, and they also take a lot of substances (some illegal) to build muscle. It’s a full time job. If it were that easy to build muscle, they wouldn’t have to spend all day obssessed with it.

Salutation Entry

Hello and thank you for stopping by my blog

This is my very first entry, kinda just testing the waters