Muscle Gain Protein Bars

2 Cups Quaker Oats Oatmeal
2 Cups Advocare Chocolate Muscle Gain
2 Jars Almond Butter (1 Regular, 1 Chocolate)

Using a mixer, pour in Advocare & Oats
Slowly Add in Almond butter
Spread into pan
Cut & freeze.

Enjoy!!!

Yummy Chocolate Tofu Pudding

10.5 oz silken tofu

1 tsp. vanilla extract

1-1.5 tsp natural peanut butter

2 Tablespoons Unsweetened Cocoa Powder

3 Tablespoons Splenda

1 Scoop Chocolate Muscle Gain

In a Magic Bullet or food processor, blend tofu until creamy. Add Vanilla and Peanut Butter together and blend for 1 minute, scraping sides occasionally. Add the Muscle Gain powder & blend together for 1 minute scraping sides as needed. Measure into 4 serving dishes of equal portions. You can double the recipe of you use a food processor. Keep in the fridge 1 hour before serving.

To find Muscle Gain: Order Here

Peach 'N Carrot Smoothie

This smoothie delivers an AMAZING flavor along with a serving of vegetables. You will be shocked at how great it tastes!!!

Ingredients:
1 1/4 cup Carrot Juice
1 cup of Ice
1 Pouch AdvoCare Peaches'N Cream Fiber Drink
1 serving of AdvoCare Muscle Gain (1 pouch or 2 scoops)
1/2 Tbsp Flaxseed Oil

Blend until smooth (blender, magic bullet, hand mixer, etc)

Nutritional info: 350 calories, 10g fiber, 30g carbohydrates, 25g protein, 7g fat

To order Peaches 'N Cream Fiber Drink, Click Here
To order Muscle Gain, Click Here

Muscle Sculpt Pancakes

(makes 15, 4 inch pancakes)

Dry Ingredients:

4 Cups Dry Oatmeal

8 Scoops AdvoCare Muscle Gain Powder (in Vanilla, Canister)
*To Order Muscle Gain click here *

½ Cup Splenda (or 4 packets of Stevia)

Wet Ingredients:

1 1/2 cups warm water

1 1/2 cups of light, sugar free Vanilla Yogurt
2 Eggs
1 Tbsp Liquid Butter Extract

1. Grind the oatmeal in a food processor, blender or Magic Bullet ~into a fine powder
2. Mix the oatmeal, Muscle Gain, and Splenda (or Stevia) together in a large bowl
3. Pour warm water into the dry mixture~ stir while pouring
4. Add the rest of the wet ingredients and use a wire whisk to get a smooth batter
5. Using a 1/4 measuring cup, pour batter into a pan on a low burner or onto a griddle
6. Cook pancakes until lightly brown

                                       Enjoy!!!!  

Muscle Gain SPARK Pie

2 Pkgs. or 2 scoops Pink Lemonade or Mandarin SPARK
1/4C Lemon or Lime Juice - Boiling Hot                                                
1 Sm Pkg. Sugar-Free Lemon or Lime Jello
2 1/4 C Vanilla Greek Yogurt (0% Fat)
1 ~ 8oz Cool Whip (Sugar Free Light)
1 Heaping Scoop of Vanilla Muscle Gain
1 Low-Fat Graham Cracker Crust or the Mini/Individual Graham crust are great!

Directions: Microwave 1/4 Lemon juice to a boil. Stir in Lemon Jello, and SPARK until dissolved. Add and stir in Greek Yogurt and Muscle Gain. Fold in Light Sugar Free Cool Whip then pour into Graham Cracker Crust. Refrigerate 4 hours or you may freeze....Taste Amazing and Kids love it too!

                                                                                                                                                                                 

To Order SPARK click here 

To Order Muscle Gain click here

Enjoy!!!!

Muscle Truffles

Basic Ingredients:
1 C Peanut Butter
1 C Chocolate or Vanilla Muscle Gain Powder
1 C Honey

 

Mix all the above together& then add: 4 C total of any of the below ingredients. Get Creative!!!

 
Old Fashioned Oats
Sunflower Seeds
Pumpkin Seeds (toasted)
Chopped Pecans
Chopped Almonds
Chopped Peanuts
Granola
Raisins
Dried Cranberries
Oat Bran Flax Seeds (whole or grounded)
 

*Add more honey if too stiff or more oats if too goopy.
You don't want the truffles to be so sticky that they won't hold their shape*

Roll into about 1 inch balls.
Stack in a storage container in layers with wax paper in between each layer
Refrigerate or freeze truffles.

 

ENJOY!

To Order Muscle Gain Click Here

Top 10 Mistakes People Make in the Gym

This week on Functional Fitness I interviewed Peter Aguilar, MA, CSCS.  Peter is a lecturer/faculty member at UCSB and a seasoned strength and conditioning professional.  Take a look at what his thoughts were on common mistakes and how to correct for them.

Top 10 Mistakes People Make in the Gym

Chocolate Muscle Gain Truffles

1/4 cup butter or margarine
3 tablespoons honey
2-1.46 oz packets Chocolate Muscle Gain
1/3 cup finely chopped pecans

Melt butter and honey together in saucepan over low heat. Pour into mixing bowl. Add Muscle Gain powder. Beat thoroughly. Shape into one-inch round balls. Roll into pecans. Place on plate. Chill until ready to serve. Makes 16.

Pumpkin Snack Cake

HAPPY HALLOWEEN!!!!!!!!!

1 can (15 ounces) pure pumpkin
2 eggs
1 tablespoon vegetable oil
2 teaspoons pumpkin pie spice
2- 7 oz packages Apple Cinnamon Muffin Mix
2- 1.32 oz packets Vanilla Muscle Gain
1/3 cup water
Powdered sugar

Preheat oven to 375 degrees F. Beat pumpkin, eggs, oil and pumpkin pie spice together in mixing bowl. Add muffin mix, Muscle Gain and water. Beat until smooth. Pour into lightly oiled 13 x 9 inch baking pan. Bake 30 to 35 minutes, or until toothpick inserted into center comes out clean. Cool. Dust lightly with powdered sugar. Cut into 20 squares.

Balanced Cheesecake

16 ounces fat free cream cheese
16 ounces light whipped cream cheese
1 cup Splenda
2 large eggs
1 egg white
2 tsp. vanilla extract
1 cup fat free sour cream
1 tablespoon cornstarch
4 scoops vanilla Muscle Gain*
For fun Orange Spark* would be yummy for variety, or Citrus Rehydrate*
Preheat oven to 325 degrees. Lightly spray 9 inch spring form pan with non stick spray.
In a large bowl beat together cream cheese and Splenda until light. Add the eggs and egg
white. Beat thoroughly after each egg. Blend in sour cream and vanilla. Add the
cornstarch and muscle gain, mix well. Pour the mixture into the pan. Place a pan with 1
inch of hot water on the bottom rack of the oven. Bake the cake at 325 for 45 minutes on
the center rack. Use a timer to keep track. Turn off the oven without opening it and let it
cool for 1 hour. Let it completely cool before handling it. It’s normal for it to crack a bit.
Serve with fresh berries.

8 Habits, 8 Weeks, 8% Body Fat Part 3

Part 3 of 8

Begin the Journey to Health Before the New Year
Read Part 1 (click here)
Read Part 2 (click here)

Week 3. Where are we? Christmas is just around the corner and holiday parties certainly abound. Stay on the path. If you can stick to the habits we’ve discussed thus far 70-80% of the time and begin to implement the next during this time of the year…you can do it ANY and all times of the year. Stay focused on the reality that what we are working toward are habits. Perfection will not occur and need not occur…especially at the get-go. Work at it. Screw up. Get back on the wagon and get the horses moving forward again.
Disclaimer: If you haven’t read and implement Parts 1 and 2, do it. A poorly executed plan will not allow you to hit 8% sooner (I know you were thinking about it, so we might as well admit it).

Reminders: Have you measured? Stick with Bodyfat and Circumference measurements (or how you’re fitting into your clothes). Weight is fine as an adjunct only. Does really give us a great picture of bodyfat loss since it’s such a fluctuating variable based too many other factors.

Weight may not change much but inches and bodyfat can still be lost.

Food Habit #3: Eat Fat, Carbohydrates and Protein Every Meal
There are many other perspectives on this issue. Some recommend eating all your carbs separate from you protein. Some recommend cutting out certain carbs (such as simple sugars in all forms). Some recommend cutting out certain macronutrients (usually carbohydrates) completely and perhaps for good.

Can’t agree with that. Don’t like it.

When working with a nutritionist or dietician, making some of these adjustments can be beneficial and fit well into an overall wellness program. However, when working on nutrition by oneself, I find this plan usually backfires. Aside from the fact that implementing healthy habits don’t really happen naturally or well in those types of plans, it’s often difficult to progress from a program like those (or many typical popularized diets) into a long-term, healthy nutrition plan. Why? Because all one is learned are quick weight loss techniques and not necessarily foundational weight management techniques. Forming those habits are not only beneficial but the KEY to long term success (which is really what we’re looking for). I submit to you that getting weight off fast and then gaining it back faster is probably not what you’re looking for. Am I right on that deal? Then the habits are what you need. And, it’s what most people lack or struggle with.

Finally, think back to the gas tank analogy we used last week. Now that you’ve got fuel available, the second part of the equation is making sure that you have the right fuel mixture. Anyone who’s familiar with cars will tell you the value of good, pure fuel and how important the correct mixture is. Same deal with recipes. Leave an ingredient out…problems. Makes a different food. Or…have the correct ingredients but incorrect amounts…problems. Perhaps the correct food but very different flavor.

Why?
-Helps you feel more satiated (full/satisfied) sooner and on less calories
(Sidenote: this is where “non-fat” foods fail)
No Fat + All Carbs = Eat Forever + Never Get Full (you know the rest)
-Get more nutrients in less food
-Metabolism/energy stay higher all day long
-No big energy dips or unnecessary energy surges (blood sugar stays better regulated)
-The Glycemic Index/Load response is lessened since Carbs are combined with other foods
-Easier to make better food choices
-Tougher to overeat

How?
-Eat >10 grams Protein / <30>9 grams Fat…for EVERY meal and snack
-Begin to check food labels and utilize
For foods you are uncertain of, utilize www.nutritionpedia.com or the USDA/ARS site to search the nutrients.
Another method you can utilize is the size of you hand. A palm-size circumference and thickness is about 20 grams. So, slight more for Carbs and at least half of that for Protein.
-Put food combinations together that will compliment one another and to give you this outcome (here are some examples)
*Half Turkey Sandwich (light “insides”)
*2 Eggs with Yolks + 1 slice whole grain bread (no butter)
*Light yogurt + 1 Tbsp. natural peanut butter
*“Open face” sandwich with meat, veggies, light mayo
*AdvoCare Meal Replacement Shake
*AdvoCare Bars (many varieties)
*1⁄2 Cup Brown Rice (cooked) + 3 oz. chicken
*1⁄2 Cup oatmeal (no milk, butter, or sugar) + 1 scoop of Muscle Gain Powder
*3 oz. tuna fish (no oil) + 6 small whole grain crackers
*3 oz. ground turkey meat + 1⁄2 cup whole grain pasta
*25 raw almonds + small piece of fruit
*3 oz. salmon
*1 Apple + 2 Tbsp. natural peanut butter
*3 oz chicken + 1⁄2 cup grapes
*2 hard boiled eggs + low-fat mayo + mustard + 1 piece whole grain bread

Carbohydrate Options
Broccoli, onions, chickpeas, peppers, lentils, whole wheat bread, long grain or brown rice, corn, sweet potatoes.
Protein Options
Grass-fed lean beef, skinless chicken breast, lean turkey, low fat Greek yogurt, salmon/tuna, mackerel/herring, free range omega-3 eggs, protein powder, skim milk edamame/tofu/miso.
Fat Options
Olives, virgin olive oil, fish oil supplements, avocados, flaxseed, almonds, cashews, sunflower seeds, natural peanut butter.
Plan ahead. Now that you’re in the habit of planning for snack, begin making the combination adjustments.

Supplement Habit #3: Advocare Bars or Muscle Gain Shake

One of the difficulties we currently find with our food choices is due to lives on the go. Though I

certainly don’t advocate busy lives (and would encourage most of us to slow down), the fact that they exist makes it tough to eat well throughout the day. Having some snacks on hand at all times that are going to positively contribute to balanced meals is a powerful and effective tool to long term weight management, high energy levels and long term health.

Lastly, having a product like Muscle Gain on hand can be a not only increase clean protein into your diet, but also be a great ingredient to foods (pancakes, waffles, muffins, smoothies, post-exercise shakes) you normally ingest by increasing the quality and balance of the food (see the Recipes section of the blog).

Example Day/Week 3
6:30am Slam/MNS Packet
7am 2 Eggs with Yolks + 1 slice whole grain bread (no butter)
or
Meal Replacment Shake w/MNS Packets
9am 1 Apple & 2 Tbsp. Natural Peanut Butter
or
Snack Bar
11:30am MNS Packets
12pm “Open face” sandwich with meat, veggies, light mayo
or
Meal Replacment Shake (only if not used for Bfast)
2pm 25 raw almonds & small piece of fruit
5pm Muscle Gain Shake blend with Banana and Ice (after workout)
7pm 3 oz. Ground Turkey Meat & 1⁄2 cup Whole Grain Pasta
Water Throughout!

*For those that would like to save between 20-40% on my nutrition products, I have the following offers available (put your order together and then sign up for your membership upon checkout):

1. 20% off all products for life with a membership
2. 25% off a $500+ order (and receive 25% off all future orders) (click here to begin)
3. 30% off a $1500+ order (and receive 30% off all future orders) (click here to begin)
4. 30% off a $3000+ order (and receive 40% off all future orders) BEST VALUE (click here to begin)

References:
Donelly, Jenny. “Commit 2 Fit.” 2006.
hpnutrition.wordpress.com

AdvoCare Power Muffins

2 Cups Whole Wheat Flour (to make them gluten free, I used Dry Oats – quick oats cereal – and ground them up into a flour/powder in the food processor or magic bullet)

2 AdvoCare Vanilla Meal Replacement Shake Pouches
(You could also use Vanilla Muscle Gain Powder to increase the protein content, lower the carbohydrate content. Use 2 pouches of muscle gain OR 4 – 6 scoops)
1 1⁄2 Cups Flaxseed Meal
1⁄2 Cup Oat Bran
6 AdvoCare Peaches and Cream Fiber Drink Pouches
2 Cups Splenda Brand Sweetener
4 tsp. Baking Soda
2 tsp. Baking Powder
1 tsp. Salt
4 tsp. Cinnamon
3 Cups Shredded Organic Carrots (food processor or magic bullet)
5 Unpeeled Organic Apples, grated
1 Cup Organic Raisins
2 Cups Coursely Chopped Pecans, toasted (on a cookie sheet in preheated 350-degree oven for 10 minutes, cool before adding to the recipe)
1 1⁄2 Cups 1% Milk (I use vanilla soy milk)
4 Eggs, beaten
2 tsp. Pure Vanilla Extract

Mix together all dry ingredients in a large bowl. Stir in carrots, apples, raisins, and pecans. In a separate bowl, combine milk, beaten eggs, and vanilla. Pour liquid ingredients into dry ingredients. Stir until moistened. Fill muffin cups 3⁄4 full. Bake at 350 degrees for 15 – 20 minutes. Makes approximately 3 1⁄2 dozen. (I also poured some batter into a bread pan and made a bread loaf. Takes a little longer to bake. Poke a dry toothpick in the center and remove the bread when the toothpick comes out dry – without batter stuck to it.)

Nutrition Facts:
Serving Size 1 Muffin
(using oats & Vanilla Meal Replacement Shake)
Calories: 110
Fat: 6g
Carbohydrates: 13g
Fiber: 4.5g
Protein: 4g

For more information on Meal Replacement Shakes (click here)

Muscle Gain: July Product Savings

Are you getting in enough daily Protein?
General Recommendations range from .5 gram - 1.0 gram/pound of bodyweight (per day)

Click Here to Order

Great product to add needed (and sometimes tough to get) Protein to your daily nutrition.

Combine with fruit, milk, juice, Post Workout Recovery Shake, or just have plain for a snack or on-the-go-meal.

For more information about Muscle Gain (click here)

Offer valid July 1st - August 5th

Strawberry Peanut Butter Smoothie

3/4 cup frozen strawberries
1⁄2 c. crushed ice
1 cup water
2 tsp. natural peanut butter
2 scoops Vanilla Muscle Gain
1 tsp vanilla extract

Blend to desired texture and enjoy!

Nutrition Facts
Calories: 260
Fat: 8 g
Carbohydrates: 16 g
Dietary Fiber 3
Sugar 5.5
Protein: 29 g

For more information on Muscle Gain (click here)

Muscle Gain Blueberry Delight Snack

2 Scoops of Vanilla Muscle Gain
Mix with 4 oz of water (thick)
Pour over 1 cup of frozen blueberries
Add 1 tsp of Splenda or Stevia Sweetener (optional)

Nutrition Facts
Calories: 215
Fat: 2 g
Carbohydrate: 23 g
Dietary Fiber 4 g
Sugar 17 g
Pro: 26 g

For more information on Muscle Gain (click here)