Alternating Hammer Curls – stand with feet shoulder width apart, arms down at the sides holding dumbbells, engage your core for stability – raise the right dumbbell, keeping your palm facing inwards while curling the weight towards your shoulder – squeeze the bicep at the top of the movement before slowly lowering back to your […]
Ingredients: – 1/3 cup natural peanut butter (room temperature) – 1 tbsp + 1 tsp honey – 1/4 cup chocolate flavoured protein powder – 1/2 tbsp ground flax – 1/2 tbsp hemp hearts – 1 tbsp dark chocolate chips Directions: – in a bowl, mix together the peanut butter and honey until smooth – into […]
High Cable Row (Half Kneeling Variation) – set the cable machine overhead with the close grip handle attached – while grasping the handle, lower onto the floor in a half kneeling position (meaning one knee is down and the other knee is up, providing stabilization) – tighten the core and retract your shoulder blades, hands […]
Pop Squats Begin by stepping out slightly wider than shoulder width apart with the toes pointed outwards. This is the starting position. Lower into a squat position by pushing the hips and glutes backward. Maintain a tight core and straight back throughout. In an explosive movement, jump up into the air from the lowered squat […]
Protein Pancakes (FlapJacked Protein Pancakes) Instructions are listed on the “FlapJacked” bag. (This recipe was increased to make the serving size larger and was altered just slightly.) -Heat a non-stick pan on a medium-low setting – In a medium sized bowl, place 1 1/2 cups of protein pancake mix with 1/3 cup of cold water […]
Begin seated on a flat bench. Gripping the edge of the bench, extend the arms straight to hold your weight off the bench, step the feet out onto your heels . Keeping your core tight, slowly lower your body body towards the floor while bending at the elbow. Your body should drop straight down in front of […]
