All posts by Kenney G

I went from being bullied as a poor minority graduating high school at 145 pds. To learning the science of the body within 2 years and gained about 65 pds of muscle. Since then, I try to motivate and inspire the insecure skinny nerds hat I once was to direct them that if they really have a passion for something and commit to it, they can Dominate anything in life!

25-Minute Time-Saving Workout

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By Ashley Conrad

Think strength and speed don’t belong in the same workout? Not if Ashley Conrad has anything to say about it! Turn up the pressure and leave it all out on the floor in this brutal 25-minute burner!

People don’t typically think of throwing high-intensity cardio right in the middle of their weight training, but in my experience, it’s a great way to work multiple athletic skills at the same time. In this rapid-fire no-rest workout, your cardiovascular endurance will be tested, expanded, and you will work on your strength, too.

Each exercise, from pull-ups to planks, is meant to be all-out, no holds-barred. There’s no rest between exercises and none between sets. Just keep moving. You can make it in 25 minutes!

FOUR ROUNDS, NONSTOP

If you know me at all, you know I’m not lying when I say this is going to be a tough workout. But that’s excuse to half-ass your warm-up. Since there is no rest in this workout, you’ll need to have your blood pumping before you dive into the four rounds I’ve outlined below. I prefer to jump rope as a warm-up, because there’s pretty much no better way to engage your entire body quickly and efficiently.

Workouts like this are really about throwing your body a curveball. When you come off the cardio round and you go right into the shoulder-triceps-biceps round, your body is still trying to recover from the cardio. It’ll be asking “what the hell?”—and don’t be surprised if those words come out of your mouth, too.

Go as hard as you can—in fact, harder than you think you can on the cardio rounds. It’s just six exercises, 20 seconds each. You should be extremely winded when you’re done with those rounds, but you’ll get more out of those two minutes than anything you can do on a treadmill or Stepmill for 40 minutes or longer.

Ashley Conrad

WORKOUTS LIKE THIS ARE REALLY ABOUT THROWING YOUR BODY A CURVEBALL.

For the strength rounds, you will be tired, so check the weight you use. I want the body to be tired so it has to work harder on the dips and curls, recruiting more muscle and building real strength. Going to a high rep range—up to 30 reps in the first strength sets—pushes your muscles past where they’re comfortable and floods them with blood, encouraging that full look everybody wants.

When you get to the last round, your body is going to want to rest, stop, and sit down. That’s not what you’re going to do. If you don’t have that same intensity, if you can’t explode off the ground like you were in Round 2, that’s OK. The most important thing is that you give it all you can for those 20 seconds, and then immediately move on.

When you finish this workout, that power that you found in yourself can be applied to every other area of your life.

25-MINUTE TIME-SAVING WORKOUT

BREAKDOWN

  • Round 1: Chest, Legs, Back
  • Round 2: Cardio
  • Round 3: Shoulders, Triceps, Biceps
  • Round 4: Cardio
WARM-UP

1. ROPE JUMPING

5 minutes

Rope Jumping Rope Jumping

ROUND 1: CHEST/LEGS/BACK

Perform one set of each movement, then move to the next one without rest. Perform three rounds of this circuit.

1. PLYO PUSH-UP

3 sets of 30, 20, 10 reps

Plyo Push-up Plyo Push-up

2. BURPEE

3 sets of 30, 20, 10 reps

Burpee Burpee

3. PULLUPS

3 sets of 30, 20, 10 reps

Pullups Pullups

ROUND 2: CARDIO

Perform one set of each movement with no rest in between.

1. SPRINT WITH CONES

20 seconds

Side Hop-Sprint Side Hop-Sprint

2. PLANK(WITH FRONT RAISE)

20 seconds

Plank Plank

3. ROCKET JUMP (180-DEGREE JUMP)

20 seconds

Rocket Jump Rocket Jump

4. LATERAL CONE HOPS

20 seconds

Lateral Cone Hops Lateral Cone Hops

5. STAR JUMP

20 seconds

Star Jump Star Jump

6. MMA UP-DOWN (SHOWN AS BURPEE)

20 seconds

Burpee Burpee

Perform one set of each movement, then move to the next one without rest. Perform three rounds of this circuit.

1. DUMBBELL SHOULDER PRESS

3 sets of 30, 20, 10 reps

Dumbbell Shoulder Press Dumbbell Shoulder Press

2. BENCH DIPS

3 sets of 30, 20, 10 reps

Bench Dips Bench Dips

3. DUMBBELL BICEP CURL

3 sets of 30, 20, 10 reps

Dumbbell Bicep Curl Dumbbell Bicep Curl

ROUND 4: CARDIO

Perform one set of each movement with no rest in between.

1. SPRINT WITH CONES

20 seconds

Side Hop-Sprint Side Hop-Sprint

2. PLANK(WITH FRONT RAISE)

20 seconds

Plank Plank

3. ROCKET JUMP (180-DEGREE JUMP)

20 seconds

Rocket Jump Rocket Jump

4. LATERAL CONE HOPS

20 seconds

Lateral Cone Hops Lateral Cone Hops

5. STAR JUMP

20 seconds

Star Jump Star Jump

6. MMA UP-DOWN (SHOWN AS BURPEE)

20 seconds

Burpee Burpee
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9 HEALTHY WHEY PROTEIN RECIPES

PB&J PROTEIN SMOOTHIE

IFBB Pro Alex Carneiro knows that going low(er) carb can be rough. Not only do you have to limit your bread intake, but childhood favorites are off limits—crustless peanut butter and jelly, anyone? Well, there’s good news. It turns out you can have your protein PB&J and drink it, too!

Ingredients
  • 1 scoop Optimum Nutrition Gold Standard 100% Whey Vanilla Ice Cream
  • 1 cup almond milk (unsweetened)
  • 1 tbsp peanut butter
  • 2 tsp raspberry preserves (Stevia sweetened)
  • 1/4 cup raspberries
  • 1/4 cup blackberries
  • 1 cup ice
Directions
  1. Blend all ingredients together.
  2. Enjoy your super shake!
NUTRITION FACTS
Serving Size (1 shake)Recipe yields 1 serving
Amount per serving
Calories 347
Total Fat9.5 g
Total Carbs38 g
Protein32 g

SUNRISE SMOOTHIE

Mornings can be rough. You wake up late, head into work flustered, and spill your morning cup of Joe on your new shirt. Follow Alex’s suggestions: Lessen the blow and nix the caffeine with a sweet protein treat.

Ingredients
  • 1 banana (medium size)
  • 1/2 cup strawberries
  • 1 tbsp natural peanut butter
  • 1 scoop Optimum Nutrition Gold Standard 100% Whey Strawberry Banana
  • 8 oz almond milk
Directions
  1. Blend all of the ingredients together.
  2. Slam it!
NUTRITION FACTS
Serving Size (1 shake)Recipe yields 1 shake
Amount per serving
Calories 394
Total Fat8.6 g
Total Carbs37.5 g
Protein29.8 g

PEANUT BUTTER-COCONUT CRAVING

Athlete Stephanie Toomey makes this shake every morning. The combination of coconut and almond milk makes for a silky smooth base, while peanut butter kicks the flavor profile up a notch. Go nuts with this flavor combination!

Ingredients
  • 1/4 cup coconut milk
  • 1/3 cup unsweetened almond milk
  • 1 tbsp peanut butter (or PB2)
  • 1 scoop Optimum Nutrition Gold Standard 100% Whey Vanilla Ice Cream
Directions
  1. Blend and freeze.
  2. Remove from freezer five minutes before serving. Enjoy!
NUTRITION FACTS
Serving Size (1 shake)Recipe yields 1 shake
Amount per serving
Calories 350
Total Fat21 g
Total Carbs7.5 g
Protein29.3 g

ALMOND BUTTER PROTEIN PANCAKES

National bikini competitor Lindsey Renee prefers her protein in pancake form. Who could say no to a sizable stack of flapjacks first thing in the morning? Forget the tasteless, frozen variety and dig into these freshly baked hot cakes instead.

Ingredients
  • 1 scoop Optimum Nutrition Gold Standard 100% Whey Vanilla Ice Cream
  • 3 egg whites
  • 1/4 cup water
  • 1 tbsp almond butter
  • 1 Splenda packet
  • 2 tbsp sugar-free syrup
Directions
  1. Mix ingredients in a bowl. If needed, add a bit more water.
  2. Cook over medium heat.
  3. Plate and spread 1 tbsp almond butter on top of the pancakes.
  4. Sprinkle with 1 packet Splenda and drizzle with maple syrup.
  5. If desired, add a few strawberries and bananas for deliciousness!
NUTRITION FACTS
Serving Size (2-3 pancakes)Yields 1 serving
Amount per serving
Calories 145
Total Fat1.3 g
Total Carbs3.6 g
Protein34.8 g

MORNING BREAKFAST SHAKE

Need a powerful morning punch? Noah Siegel has just the recipe. Peanut butter? Good. Berries? Good. Oatmeal? Really good! Really, what’s not to love about this shake? With a healthy dose of healthy fats, vitamin C, fiber, and protein, it’s a well-rounded meal in a glass.

Ingredients
  • 16 oz. almond milk
  • 1/2 cup blueberries
  • 1/2 cup strawberries
  • 1 scoop natural peanut butter
  • 2 scoops Optimum Nutrition Gold Standard 100% Whey Vanilla Ice Cream
  • 1 small cup oatmeal
  • Optional: 2 scoops ON Essential AmiN.O. Energy Blue Raspberry
Directions
  1. Blend ingredients together.
  2. Enjoy!
NUTRITION FACTS
Serving Size (1 shake)Recipe yields 1 shake
Amount per serving
Calories 599
Total Fat12 g
Total Carbs46 g
Protein57 g

BANANA PANCAKES

Why limit banana flavor to bread? Try this recipe by Jaquelyn Kastelic, Optimum Nutrition athlete and owner of Crossfit Unrivaled. Break the standard baking mold by serving up a batch of these fruit-flavored pancakes.

Ingredients
  • 1/4 cup unsweetened coconut flakes
  • 1-2 scoops Optimum Nutrition 100% Gold Standard Whey Vanilla Ice Cream
  • 6 whole eggs, 2 egg whites
  • 1 tbsp coconut oil
  • 1 whole banana
  • Cinnamon, to taste
  • Sugar-free maple syrup, to taste
Directions
  1. Preheat your pan to 300 degrees.
  2. In a bowl mix eggs, 1/4 cup coconut flakes, 1/2 of a mashed up banana, and 1/2 drop liquid Stevia.
  3. Melt coconut oil in microwave and add to mix.
  4. Stir in flax meal and protein to a desired creamy consistency. Add cinnamon.
  5. Pour on pan and cook a few minutes on each side.
  6. Once all pancakes are made, slice up the remaining 1/2 banana and top the pancakes with zero-calorie maple syrup.
NUTRITION FACTS
Serving Size (1 pancake)Recipe yields 8
Amount per serving
Calories 127
Total Fat6.5 g
Total Carbs5.5 g
Protein11.7 g

PUMPKIN PROTEIN BARS

Power-up on protein with these tasty bars! Spices like cinnamon and clove will awaken your flavor palate while alternatives to butter like applesauce spell a lower fat content while still providing the moisture necessary for a delicious cake.

Ingredients
  • 1-2 tsp of Stevia powder
  • 4 oz. jar baby food applesauce ( or unsweetened applesauce)
  • 2 tsp ground cinnamon
  • 1 1/2 tsp ground ginger
  • 1/2 tsp ground clove
  • 1 tsp baking powder
  • 1 tsp baking soda
  • 1/2 tsp salt
  • 2 tsp vanilla extract
  • 4 large egg whites
  • 15 oz. can of raw pumpkin
  • 2 cups oat flour
  • 2 scoops Optimum Nutrition Gold Standard 100% Whey Vanilla or White Chocolate
  • 1/2 cup chopped walnuts (optional)
Directions
  1. Preheat the oven to 350 degrees Fahrenheit.
  2. Spray a 9 X 13 Pyrex dish with non-stick spray.
  3. Combine first 11 ingredients and mix well.
  4. Add the final 3 ingredients and mix together.
  5. Spread batter into the Pyrex dish and bake for 30 minutes.
  6. Allow to cool. Then cut into 30 squares.
NUTRITION FACTS
Serving Size (1 square )Recipe yields 30
Amount per serving
Calories 41
Total Fat0.5 g
Total Carbs6.2 g
Protein2.9 g

HIGH-PROTEIN EZEKIEL FRENCH TOAST

Breakfast doesn’t have to come in the form of a protein shake. Serve up healthy slabs of French toast for your next brunch with this recipe from Noah Siegel.

Ingredients
  • 2 slices Ezekiel bread
  • 3 egg whites
  • Tsp cinnamon
  • 1 scoop Optimum Nutrition Gold Standard 100% Whey Cinnamon Graham Cracker protein
Directions
  1. Spray pan with non-stick spray and place on medium heat.
  2. Combine egg whites, protein powder, and cinnamon together in a large casserole dish.
  3. Place a slice of Ezekiel bread in mixture and let each side sit until thoroughly saturated with mixture.
  4. Place bread in pan, turning so both sides get done before the center is completely cooked. Make sure temperature is low enough to cook thoroughly without burning.
  5. Remove from pan and let cool for about 2 minutes. Add toppings.
NUTRITION FACTS
Serving Size (2 slices)Recipe yields 1 serving
Amount per serving
Calories 334
Total Fat2 g
Total Carbs34 g
Protein45.7 g

MOCHA-CAPPUCCINO-CINNAMON BROWNIES

Get your coffee fix in protein brownie form with this recipe from IFBB Pro Bikini competitor Anna Starodubtseva.

Brownie Ingredients
  • 2 eggs
  • 3 egg whites
  • 8 oz fat free Philadelphia Cream Cheese (room temperature)
  • 4 scoops Optimum Nutrition Gold Standard 100% Whey Mocha Cappuccino
  • 3 tbsp of raw cacao powder
  • 4 tsp Truvia
  • 2 tbsp ground cinnamon
  • 1 tsp baking powder
  • 4 tsp Optimum Nutrition Fitness Fiber
  • 1/2 tsp vanilla extract
  • 1 shot fresh espresso
Sauce Ingredients (optional)
  • 5 oz raspberries
  • Stevia
  • 2 tbsp coconut oil
Directions
  1. Blend egg white separately from yolks until they become foam.
  2. Add yolks, Truvia, cacao powder, cinnamon, baking powder, Fitness Fiber, and protein powder and mix in a blender.
  3. Manually mix in cream cheese.
  4. Bake for 30 minutes.
SAUCE: OPTIONAL
  1. Heat a pan with coconut oil.
  2. Mix berries with Truvia in a bowl. Cook on medium heat for 3-5 min until the juice comes out of the berries.
  3. When the brownies are ready, place them in a fridge for two hours. Serve with warm berry sauce on top.
NUTRITION FACTS
Serving Size (1/5 of batch)Recipe yields 1 batch
Amount per serving
Calories 204
Total Fat3.9 g
Total Carbs14.4 g
Protein 31 g

THE 30 DAY SPARTAN RACE TRAINING PLAN!

SpartanRace2-1024x320

Expand Your Real Social Network. Register for a Reebok Spartan Race Today!

I get a lot of emails for the 30 Day Spartan Race Challenge created for Spartan Coaches only. We are not suppose to share it publically, but I will do anything in my power to help anyone committed to fitness and health in any way possible. So I finally converted the encrypted PDF manual into JPEG for easier viewing ability. If you would like me to email it to you in PDF or JPEG, please shoot me an email! Enjoy!!

Kenney G  President/Founder/Elite Trainer
Fitness Domination
www,teamfitnessdomination.com
kenneyg@teamfitnessdomination.com
832.287.3198

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3 YEAR OLD FITNESS DOMINATION ATHLETE DOES IT AGAIN!

diego1

Fitness Domination is honored to introduce it’s newest athlete by the name of Diego “Beastmode” Berendzen. This is not your ordinary athlete! At 3 years old he has completed 2 city races against mostly 5 yr olds, 4 seasons of soccer, does yoga in preschool, trains basic jujitsu, practices basketball and baseball til he is old enough for a league, and loves going for a run with his mother around the neighborhood non-stop. He is in “beastmode” and loving it! And we want continue to offer the opportunity to enjoy fitness and to become a role model for other kids in fitness and health!

STATS:
Name: Deigo “Beastmode” Berendzen
Age: 3 years old
Weight: 28 pds
Height: 38.5″

EVENTS:
2014 Live Ultimate RUN Los Angeles
2013 Live Ultimate RUN Los Angeles

CHECKOUT HIS PICS IN ACTION HERE! – http://teamfitdom.com/beastmodediego

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10 Foods to Heal Your Body & Boost Metabolism

These days, everyone seems to be talking about ways to boost metabolism. With certain healing foods, you can both add nutrition to your diet and increase your metabolism. You may be wondering, what is a healing food?

A healing food naturally cleanses your body because it is rich in nutrients. With healing foods that boost metabolism, you can improve your overall health by eliminating toxins, and you can lose weight more easily.

1. Coconuts

Coconuts are excellent for healing because both the meat and the oil contain fatty acids, which translate into energy in your body. Their combination of lauric acid, caprylic acid, and capric acid provide you with increased metabolism.

2. Hot Peppers

Did you know that hot peppers can speed up your metabolism? Cayenne, jalapeno, habanero, and other hot peppers will also decrease your craving for other food and improve your circulation. This is because hot peppers are high in capsaicin, which studies have shown to increase metabolism.

3. Berries

Different types of berries, such as blueberries, raspberries, blackberries, strawberries, goji berries, and acai berries are all known as “superfruits” that have many antioxidants, boost your metabolism, and can really help when it comes to losing weight. They contain fiber, water, carotenoids, and flavonoids, all of which eliminate toxins.

4. Green Tea

Many studies have shown the health benefits of green tea. Green tea will increase your metabolic rate, and it also contains numerous antioxidants to heal your body.

5. Onions

Onions help you detox and lose weight because they are rich in fiber, vitamin C, sulfur, and quercetin. They also contain antioxidant powers because they have flavonoids. Onions are great to add to your diet for boosting metabolism and cleansing.

 

6. Beets

 

Beets are another great healing food that are rich in vitamins A and C, antioxidants, calcium, iron, fiber, folate, and magnesium. All of these components are nutritious for your body and will also add to your metabolism.

 

7. Kale

 

Kale is another “superfood” that has very few calories combined with a high water and fiber content, which is beneficial for losing weight. Kale also has vitamins A, C, and K as well as calcium, chlorophyll, iron, flavonoids, amino acids, and carotenoids. These heal your body, reduce inflammation, and eliminate toxins along with boosting metabolism.

 

8. Broccoli

 

Broccoli is known to help with weight loss because it is high in calcium, which is also great for your bones. It contains vitamins A, C, and K along with fiber, antioxidants, and folate. Broccoli is often used for detox because it is very nutritious and great for a metabolism boost.

 

9. Seaweed

 

Though it may seem strange to eat seaweed, this food has a significant amount of iodine for thyroid health, which in turn can lead to better weight loss. Seaweed will also cleanse your body by purifying your blood.

 

10. Citrus Fruits

 

Finally, all types of citrus fruits such as oranges, grapefruits, lemons, and limes have a lot of water, vitamins A and C, fiber, and flavonoids. These components will cleanse your body and boost your metabolism to promote weight loss.

 

Sources:

 

*** PROMO OF THE WEEK – THE PRIMAL COLLECTION ***

primal kettle balls

You got to checkout the NEW Primal collection by OMNIT LABS to make your workout more hardcore!! 

Welcome to the Jungle

Introducing the Onnit Primal Bells. The 0.5 pood (18lbs) Howler, 1 pood (36lbs) Chimp, 2 pood (72lbs) Gorilla, and 1.5 pood (54lbs) Orangutan directional kettlebells are built to awaken your primal nature and produce a savage workout. Made from the same high-quality, extremely rust and chip-resistant coated iron as the original Onnit Kettlebells, our Primal Bells have been 3D scanned and re-sculpted multiple times to ensure perfect balance for a professional quality workout. A slightly enlarged handle also helps improve grip strength over a standard kettlebell and the broad base is ideal for floor exercises.

  • KEY BENEFITS:
  • Full Body Strength
  • Muscular Endurance
  • Explosive Power

These hand-sculpted pieces of functional art takes kettlebells out of a dark garage and makes a statement in your home or office. Supplies of our Primal Bells are limited.

  • Fully-functional kettlebell
  • Perfectly balanced
  • Chip-resistant iron
  • Enlarged handle for grip strength

Gorilla Primal Bell

THE SECRET BEHIND PERFECT PROTEIN MUFFINS AND PANCAKES!


Many fitness people who cook with whey protein powder think they can treat it the same way they do flour. Newsflash! You can’t.You have to always account for its particularity and cook it on its own terms. This is the case with most protein powders, but it’s particularly critical to understand with whey. If you don’t, the potential for failure looms large. Whatever you’re making can turn out rubbery, “cardboard-y,” extremely dry and, well, pretty much impossible to (pleasurably) consume!

Let me give you an example: protein muffins. The first time I made a protein muffin, I followed a recipe I found online. It called for three egg whites and one scoop of whey, to be stuck in a mug and microwaved for a minute. A child could ace this recipe, I thought to myself.

Round and round went my mug inside the microwave. Mesmerized, I watched the mixture rise and rise until it could rise no more. After the minute had passed, this monstrosity began shrinking as quickly as it had mushroomed. I removed it carefully, and my shoulders slumped. My muffin was as deflated as my ego.

It looked like a chewed-up plastic cake, the kind you have to pull out of your dog’s mouth after he’s been mischievously playing with a child’s cookery play set. That’s when I took my first bite and realized that, while the muffin tasted more or less okay, chewing it was like chewing on a rubber sole. Horrendous.

FLAT AS A PANCAKE

I had a similar experience when I first made protein pancakes. I mixed two scoops of whey with three egg whites and a couple scoops ofoats.

Result: A bland and ultra rubbery pancake that soured my taste buds and broke my heart. My second abject failure made me want to give up on the idea of ever again cooking with whey.

You will find a lot of recipes online for protein muffins and pancakes that, like the above, leave you feeling as if you’re eating a tire.

It doesn’t have to be this way, though. It never should.

You can work with whey to create incredibly fluffy and moist pancakes. You can use it to make soft, moist, and delicious protein muffins, muffins that no one will eye suspiciously and bite with the unease of a vampire. Make muffins that no one will be able to resist.

RULES OF THE RIGHT OF WHEY

There are four rules you must know to successfully cook with whey. Master them, and become master of the protein universe. You may use these rules to bake cakes as well but, for now, let’s stick to pancakes and muffins.

RULE 1

Never-NEVER-bake or panfry a batter that is more than ¼ whey. This is because, naturally, whey has a tendency to go dry, rubbery, and “cardboard-up” (if you allow me to paraphrase Steve Spurrier and coin that expression).

You have to offset this tendency. How? By making sure that the rest of your ingredients weigh it down and add enough moisture to counter the whey.

RULE 2

You must always use what I call a primary moisturizer. This can be cottage cheesepumpkin pureeGreek yogurt, or a cooked sweet potato. It can also be fruits such as applesauceapplesbananas or berries.

RULE 3

You always need to have a type of flour in your batter. This will combine with your whey and give volume to your final product.

My favorite flours to use are oats, coconut flour, almond flour, oat flour, amaranth flour, chickpea flour, buckwheat flour or quinoa flour. These are excellent gluten-free, high-protein, and high-fiber flours.

RULE 4

Always use a binding substance like egg whites, whole eggs or a combination of both.

By following the above rules, you’ll be able to make anything and everything with whey—from cakes and muffins to pancakes and breads!

The more you play with it, the more delicious variations of your protein favorites will result.

Add nuts, seeds, and any additional powders (e.g. cocoa, maca powder, lucuma powder), spices (e.g.cinnamonclovesginger) and flavorings (e.g. vanilla essence, orange peel, almond essence) to your batter too.

The sky is the limit to what you can make once you understand the basics of whey protein cooking!

Experiment with your combinations. Find out what you like and don’t like. Combine lemon peel with poppy seeds, cinnamon with vanilla, cocoa with passion fruit!

Try exotic ingredients. Be creative with your flavorings and remember to always build on what you learn along the “whey.”

PROTEIN MUFFIN RECIPES

Without further ado, four recipes to get your started:

ORANGE VANILLA WHEY PROTEIN MUFFINS

These muffins are so good they’ll make you want to break dance! (Or at least learn how.) I’ll never tire of singing the praises of vanilla and orange—it’s a combination made on Mount Olympus.

Ingredients
Directions
  1. Preheat oven to 340 degrees F (170 C).
  2. Blend ingredients together.
  3. Pour batter into five cupcake cases or five individual tins.
  4. Bake for about 25 minutes or until an inserted knife comes out clean.
  5. When the muffins come out: Spread some organic butter on one and then stuff another one withGreek yogurt. Both ways, these muffins are sublime!
NUTRITION FACTS
Serving Size Per muffin, recipe makes 5 muffins
Amount per serving
Calories 175
Total Fat6.2g
Total Carb13.4g

Protein13g

CASEIN FROSTED PUMPKIN PISTACHIO CHIA SEED MUFFINS


These chocolatey, pumpkin-packed muffins explode in your mouth. Their super-moist texture and great nutritional profile make them a great post-workout snack or yummy breakfast treat.

Bring some to the office for a happy surprise. Oh la la!

Muffin Ingredients
Frosting Ingredients
Directions For Muffins
  1. Preheat oven to 340 degrees F (170 C).
  2. Blend all ingredients.
  3. Pour batter into nine silicone muffin cases.
  4. Bake for about 40 minutes.
Directions For Frosting
  1. Mix casein and milk.
  2. Pour mixture into piping bag.
  3. Frost!
  4. If desired, top with extra chia seeds and a sprinkle of organic cocoa powder
NUTRITION FACTS
Serving Size Per muffin, recipe makes 9 muffins
Amount per serving
Calories 160
Total Fat 4.7g
Total Carb 11.4g
Protein 20.4g

 

APPLE STRAWBERRY BLUEBERRY PROTEIN PANCAKES

What’s not to love about protein pancakes? If you haven’t tried to make them yet, this recipe is a perfect first effort. The pancakes are bursting with blueberries and fruity deliciousness!

Ingredients
  • 3 Egg Whites
  • 1 big Apple, cored
  • 1/4 cup of Strawberry Whey Protein
  • 1/4 cup of Coconut Flour (I found some at the supermarket!)
  • 1/8 cup of Blueberries (added after mixing the above)
Directions
  1. Blend all ingredients except blueberries.
  2. Spray pan with non-stick spray and heat on low/medium heat.
  3. Pour batter onto pan in small circles and add blueberries.
  4. When bubbles form, flip over slowly.
NUTRITION FACTS
Serving Size Per servings, recipe makes 2 servings
Amount per serving
Calories 435
Total Fat 8.4g
Total Carb 37.8g
Protein 39g

 

BANANA AND VANILLA PROTEIN PANCAKES

What a kicking post-workout boom! Throwing “never say never” to the wind. I confidently declare that you will never tire of this protein pancake.

Ingredients
  • 1 small Banana
  • 1 small (120g) cooked Sweet Potato
  • 1/2 cup of Liquid Egg Whites
  • 1/2 cup of Vanilla Whey
Directions
  1. Blend all ingredients for 2-3 minutes.
  2. Spray pan with non-stick spray and heat on medium heat.
  3. Pour batter onto pan in small circles.
  4. When bubbles form, flip over.
NUTRITION FACTS
Serving Size For whole recipe
Amount per serving
Calories 318
Total Fat 3g
Total Carb 37g
Protein 36g

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MAKE THE MOST OF YOUR TOAST!

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The key to results in fitness and health is nutrition. The more you look into the science in fitness and health, the more complicated and complex it may become. It’s impossible to just completely change your diet, but with the more knowledge we acquire, the closer we will get to our goals. Remember that every little bit of guidance will take us a long way!

DOMINATE AS ONE!

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