Super Food, Super Fast Smoothie! The ultimate way to jam pack as much nutrition as possible into one drink! Ingredients 1 Scoop of vanilla protein 1/4 cup of water (or milk/milk substitute if you prefer) 1/2 cup of frozen berries (we like blueberries and strawberries) 1/2 banana (can be frozen too!) 1 teaspoon flax seed 1 teaspoon chia seed 1 tablespoon peanut butter 2 tablespoons oats 1/2 cup of kale 1/2 spinach 3 ice cubes Directions Add all liquid to blender Add remaining

The post-workout period is often considered to be the most critical part of nutrient timing. Just how much refueling is needed immediately post-workout and what makes or breaks your results? The anabolic window (also known as the metabolic window) is a strength training term (aka the BROcabulary) for the 30-minutes (give or take) period after exercise. During this time your body is able to refuel energy (from glycogen from carbs) and repair and build protein in our muscles a

A food trap is any situation, place, or time where it is hard to eat healthily and make healthy choices. We all suffer from food traps. There is no surprise here, we all have food traps and in some cases might be more specific to the individual or family, below are a few tips to help you and your family avoid some of the most common food traps out there. Food Trap #1: Vacations, Holidays, & Family Gatherings Vacations Just because you are on vacation doesn't mean you need t

One of the most powerful tools to fight inflammation won't be found at the pharmacy. Your local grocery store will carry exactly what you need to fit inflammation. Some foods and beverages may actually have more anti-inflammatory effects what you get at the pharmacy. Inflammation can be good and bad! Inflammation can help your body defend itself from injury or an infection, but chronic inflammation day in and day out even where then body isn't threatened with a foreign inv

Looking for the taste of lasagna without the calories? Check out this Eggplant Rollatini that can be made either as a roll or in a baking dish like lasagna. Ingredients 3 medium sized eggplants Ricotta cheese 2 eggs, lightly beaten 1/2 cup shredded mozzarella Olive Oil for drizzling 1/2 teaspoon Italian seasoning 2 cups of tomato sauce Directions Preheat oven to 375*F Cut the 2 ends off of the eggplant. Cut the eggplant lengthwise. Arrange eggplant slices onto a rack drizzl

If you haven't noticed I CLEARLY have a sweet tooth. Trying to eliminate sugar from my nutritional plan is tough especially on the days that I'm really craving something sweet and high in carbs. Have you ever had your "bulking" boyfriend eat cakes, ice cream, cookies, and other amazing things in front of your face? I have. I've also gotten mad at myself for having a physical emotional reaction to not being able to eat these foods. I was all sorts of moody and I couldn't e

It pains me to see how Coach Chris makes his soft boiled eggs. It's ALL wrong! What's worse, seeing Coach Chris peel a hard boiled egg. I asked him one day during meal prepping why he doesn't make hard boiled eggs more. They are a staple in my competition prep! His exact response was "it's too hard to peel them." Little did I know, until I witnessed him trying to peel a hard boiled egg. Let’s end the boiled egg debate here! Tons of people boil eggs differently and in s

Just because you want to eat healthy doesn't mean you have to sacrifice taste and flavor. It's actually the opposite. You should have beautiful and tasty food. How else would you stick to a nutritional program? Instead of a recipe this week I'm going to give you some ideas of ingredients you can add to your meals to add some extra flavor. Check the labels of everything you get to make sure they fit within your plan. Most of the listed items won't hurt your macros too muc

Welcome to the 3rd and final chapter of our Sweat Mini-Series! We previously covered Carbs and Proteins, which you can access in the lefthand column. Today, we'll be talking about the "F" word... "FAT" What's the first thing that comes to mind when I drop that F-bomb on you, SweatCommunity? Probably something negative, right? It's a trigger word that makes people uncomfortable and often times offended. That's why so many people have a hard time grasping the concept of havi

Rocky II, The Dark Knight, Terminator 2, Bill and Ted's Bogus Journey... everyone loves an awesome sequel. And while I can't compete with Bill, Ted, and the Grim Reaper playing electric guitar at Battle of the Bands, I promise that part 2 of our Sweat Mini-Series won't disappoint. How can I be so sure? Because today we're talking about PROTEIN! And when it comes to burning fat and gaining muscle, protein is the king of the food pyramid. But do you know how much you should