RD FIT LIFE

Holy Protein! Fast, Easy and Low Calorie?!

How do you get creative with breakfast while making sure it’s high protein and low calorie?  Oh, and you’re tired of eggs?  Short on time too?  Not a problem!

All you need are three ingredients!  And a spoon of course 🙂

High Protein Yogurt!

INGREDIENTS:

  • 1/2 cup of light vanilla Greek yogurt (you can use plain for less calories, but its a little more tart)
  • 1 scoop of chocolate whey protein isolate
  • 1 Tbsp of PB2 (or you can use regular peanut butter for extra fat calories)

DIRECTIONS:

  1. Scoop 1/2 cup yogurt into a bowl.
  2. Sprinkle about 1/2 of your whey protein scoop into your yogurt.  Mix until smooth.  Add next 1/2 and mix until smooth.
  3. Once smooth, mix PB2 in yogurt until smooth.

NUTRITION FACTS:

  • Total Calories: 187.5
  • Total Protein: 34.5 g
  • Total Carbohydrates:  9 g
  • Total Fat: 0.75 g

Now that is a lean breakfast!  It’s very light while you’re eating it, but after about 5 minutes, you feel FULL.  That is all 34.5 g of protein sticking to those ribs!

If you’re lifting, this is a great way to get extra protein in for muscle building without having to drink it all the time.  Anyone who uses protein supplements will tell you, I AM OVER DRINKING PROTEIN.  Also note- the photo includes steel cut oats sprinkled on top for a little crunch and extra carb.

You can also freeze this mixture to make a frozen yogurt!

I hope this recipe has been helpful.  Feel free to post questions in the comment section or share using the social media icons below!

It’s Chest Day Bro!

Today we do a step by step chest workout!  It is extremely important to make sure form is correct when working chest.  This will prevent injury and maximize your workout.  So here are some routine exercises you can do for a chest day.

Lets start with inclined dumbbell press.

chest 1

 

When resting at the bottom as shown above, make sure your arms are creating a right angle.  Make sure your incline angle is only SLIGHT or the movements can target shoulders and possibly cause an injury.

As you push your dumbbells up, make sure your dumbbell ends are touching as shown below.  That way your arms are fully extended upwards.

chest 2

 

If you are looking to build muscle, lift the heaviest weight you can (with good form) for 8-10 reps.  If you want to get some cardio in with your lifts, just lower your weight and up your reps to 15-20.  Always do 4 sets.

Next we’ll look at the barbell bench press.

chest 3

When starting, you want to make sure you are laying with the bar right over your forehead while it is racked.  Grab the barbell a tiny bit wider than shoulder width apart and lower the barbell to your chest.

chest 4

If you have never bench pressed before, make sure you have a spotter and use the bar without weights.

If you are trying to build muscle, bench press the heaviest weight you can with good form, 8-10 reps.  If you would like to induce cardio, lower your weight and shoot for 15-20 reps.  Always do 4 sets.

And lastly, we have the trusty ole push-up!

First we want to begin in the plank position.

chest 5

Make sure your hands are about shoulder width apart, and be sure your back is straight.  Not dipping or hunched.  Then you want to lower yourself down slowly, and stop right before you touch the floor.

chest 6

With the elbows pointing out, you are hitting more of the chest muscle.  If you pull your elbows in while you lower, that will target more of the triceps.  Always shoot for 15-20 push-ups, 4 sets.

*If you have trouble lowering yourself to this position, you can build up to it by doing your push-ups with your knees on the ground.

 

And this completes your chest workout!

I hope you enjoyed the workout.  A big thanks to Robbie for showing us how to do proper movements!  If you know someone that could benefit from this workout, please share using the social media icons below!  Enjoy!