Here is a simple, easy and quick homemade protein bar recipe I have used, which is extremely convenient when food is not readily available. Give this a shot and I’m sure you will enjoy it a lot!
Ingredients:
- 100 grams of whey protein isolate powder (I use chocolate flavor, but any flavor will do)
- 3 cups of rolled oats (roughly 450 calories total)
- 1 cup of almond milk (at 40 calories per 8 oz)
- 2 tbsp of unsweetened cocoa powder (at 20 calories)
- 2 tbsp of organic peanut butter or almond butter (at 190 calories)
- 1 banana (optional, depending on how carb dense you’d like these bars to be)
Preparation:
Mix all the ingredients together in a bowl, and mold the mixture into 8 separate rectangular blocks. Place them on a sprayed cooking tray and put in the oven for 25-30 mins. at 300 degrees F. When they become slightly hardened, you will know they are done. Store in the refrigerator.
Each bar should come out approximately to this nutrition information break down:
Calories: 140
Carbs: 12 grams
Protein: 15 grams
Fat: 2 grams
Enjoy!
Justin Janoska just so happens to be a passionate fitness trainer certified by NASM, as well as a sports & exercise nutritionist, and would love to hear from you on Twitter & Facebook! Make sure you check out his website HERE… and if U wanna know more about habits OR anything else, U can always email us at Questions@FitPerez.com!!
Tags: fitness, health, homemade, justin janoska, muscle, protein bar, recipe
Do one side at a time with dumbbell exercises to add intensity to your workout. The weight difference on one side forces your core muscles to work harder. If it's too difficult initially, you can build up to it by alternating sides first, then trying just one side.
- Passionate fitness trainer certified by NASM, as well as a sports & exercise nutritionist, Justin Janoska. Make sure you check out his website HERE, and follow him on Twitter & Facebook!
Tags: dumbbell, exercise, fitness, justin janoska, muscle, nutrition, nutritionist, sports, weight, workout
Whatever happened to that baby-faced Ryan Phillippe of days past??
This new version is ALL UP in our dreamz! LOLz!
Ryan was caught leaving the gym — and the results don't lie. Looks like he's now cut from head to toe, and not afraid to prove it. We feel like he got those tats JUST to have his muscles on display!! We're okay with that! HA!
He doesn't look like he's 38, does he??
Seksi!!
[Image via FameFlynet Pictures.]
Tags: baby, fit, gym, muscle, muscles, pictures, play, results, ripped, ryan phillippe, seksi, strong, tattoo, working, working out
There's a whole lot of information out there on weight lifting and fitness, but some of it is, excuse our french, total friggin' poo poo.
So how do you separate fact from fiction??
Just check out this list of the top 5 weight-lifting myths:
Tags: body, exercise, fit, fitness, good, gym, health, help, muscle, nutrition, people, protein, recovery, serious, sports, stress, strong, study, tips, weight, work, workout
Do you know what a polar bear plunge is?
If you thought about it, you could guess: it's when you jump into freezing cold water for the hell of it. The question is, though, whether or not it's good for you!
Vinny Guadagnino has done the Coney Island Polar Bear Club's 110th New Year's Day Swim twice now. Here's what he says:
"You get a rush when you're there because there are so many people doing it. It's definitely like a shot of adrenaline… It doesn't affect you that much — you just have to go in, and do it, and jump back out… Afterward, as soon as I get out, I have a towel waiting for me, and I dry off quickly. That's it — and then, I just chill."
BUT IS IT GOOD FOR YOU??
Tags: blood, danger, dangerous, disease, doctor, doctors, energy, family, health, healthy, heart, muscle, people, problem, question, research, stress, training, water
Everyone knows that 50 Cent is obsessed with his muscles.
It's not a total bad thing, because the guy DOES have some killer muscles, but we can't remember the last time he wore a shirt that had sleeves. LOLz! If you've ever wanted to be like that, you needn't worry anymore. No, 50 has your back.
He has a fitness book called Formula 50 that will teach you exactly how he does it to keep and maintain that chiseled bod! Here's what he said:
Tags: 50 cent, fast food, fit, fitness, food, health, lifestyle, muscle, muscles, nutrition, nutritionist, personal trainer, shape, star, workout
Moist heat is the best way to treat minor muscular pain, stiffness, and soreness as it penetrates deeply into the muscle. Look for a pad that advertises itself as offering moist heat. You can also dampen a washcloth or towel and put a regular heating pad overtop of it.
- Passionate fitness trainer certified by NASM, as well as a sports & exercise nutritionist, Justin Janoska. Make sure you check out his website HERE, and follow him on Twitter & Facebook!
Tags: exercise, fitness, heat, justin janoska, muscle, nutrition, nutritionist, sports, trainer, treat
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