Vanilla Cinnamon Protein Pancakes

Want to change up breakfast with a delicious dose of protein?! Fitfam, cinnamon vanilla protein pancakes made by yours truly. And you thought eating clean was boring :p

Recipe:

2 scoops Met-Rx protein pancake mix

1 scoop vanilla ice cream whey protein

4 tblsp. cinnamon

1/2 cup oats

1/4 cup wheat germ

2/3 cup unsweetened almond milk

Nutritional Facts:

1 serving: 5 pancakes

314 calories

21.3g protein

40g carbs

10g sugar

8g fat

7g fiber

432mg sodium

182mg potassium

Dont forget to share! And feel free to contact me :)

TRICEP BURNER

Hey Fitfam! Try putting this tricep burning exercise in your arm workout. It really helps to sculpt that outer muscle. Ladies you'll love this one especially if its a trouble area for you. Ill post a how to video on it tomorrow. PROMISE!

Dont forget to share!! And feel free to ask any questions or contact me :)

Why So Much Water?

Im gonna lay it out really simple and clear.  YOU NEED WATER! If you're trying to stay in shape, being hydrated it essential.

Here are some reasons:

1. Natural Detox (flushes out all the junk)

2. Regulates Body Temperature (good for when you're trying to attack a workout)

3. Helps with Metabolism 

4. Energy Booster (better workout)

5. Helps your organs take in nutrients more efficiently

6. Protects & Hydrates Joints

7. Suppress Hunger (you might mistake hunger for thirst so drink a glass before you eat!)

What Happens If You Don't Drink Enough:

1. You Get Tired Faster

2. Migraines/Headaches

3. Constipation

4. Muscle Cramps

5. Irregular Blood Pressure

6. Dry Skin

I dont know about you, but the benefits are too good to pass up and who wants to experience the side effects of dehydration? Not me. I didn't realize how important water intake was until i did a little more research. I was always getting headaches and cramps, and I would definitely feel groggy early on in the day. Make the change fit fam & HYDRATE! I like to drink at least a gallon a day, especially since I stay active.

Any questions? Feel free to contact & don't forget to share!

SHOULDER SUPER SET

A lot of people tend to over look shoulder workouts (sorry ladies but its mostly us) or don't work out the different areas in the shoulder and connecting. If you really know me you know my favorite thing to do is super set. It keeps my heart rate up and I dont like to take long rests in between. So here is my workout from last week that focuses on all areas.

WARM UP: 15 minutes treadmill (sprint 1 minute (6.4-6.8), walk 1 minute (3.5-3.8) : incline 2.5 

4 sets each, 15 reps each arm

1. front raises (cable)

2. lateral raises (cable or dumbells)

3. standing bent over delt rows (plate or dumbells)

3 sets each, 12 reps

1. sitting shoulder press

2. laying on side (medium incline) lateral raises

3. laying (on stomach, medium

incline) delt rows (palms up)

4 sets each, 15 reps

1. front raise (barbell, knuckles up, close grip)

2. decline side raise (dumbell in one arm standing with feet to a pole and hanging sideways with one arm)

3. bent over delt crossover pulls (cables)

3 sets each 8x8x8 switch grip super set on sitting delt machine (facing in, arms never extending farther than your back, creating a 90 degree angle with your body)

1. underhand

2. knuckles up

3. palms facing each other

Feel free to throw in some core workouts if you dont wanna super set a whole workout but want to keep moving.

Any questions? Feel free to comment or e-mail