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Mexican Mocha Breakfast Meal

Mexican Mocha Breakfast Meal

Mexican Mocha Breakfast Meal

  • 1/2 cup rolled oats
  • 1 scoop chocolate protein powder
  • 1 tbsp unsweetened cocoa powder
  • 1/2 tbsp cinnamon
  • 1/2 tsp cayenne pepper
  • 1 cup unsweetened almond milk
  1. Combine ingredients in a microwave-safe bowl.
  2. Heat in microwave for 2 1/2 to 3 minutes.

What is our numbers ? Gaining Results With Knowing Our Actual 1 Rep Max

Feeling accomplished.

When looking at anything we all like to know if we are either doing good or improving. Nobody likes to feel like a

failure or feel unsuccessful. When looking at the gym and improving athletic performance we should have a measuring stick. Generally this measuring stick is an overall stigma of what your 40 yd dash is. We need

Don't Give Up ,Continue to Improve

Don’t Give Up ,Continue to Improve

to discard the generall measuring stick and understand the underline reason why we are trying to become a better athlete or physically fit.

“Every day of my life, I’m trying to find a different way to become better”- Ray Lewis

How do we understand success when enhancing our potential?

Gaining success while trying to develop our overall athletic abilities is obtainable for everyone. So why is it that so many give up or have no progress in their training? It is two things, having un realistic goals and second unrealistic idea of what level you are in your athletic abilities.

Understanding what makes a dream and goal is, are very important in gaining your athletic potential. Goals you have are going to be divided into meso goals, micro goals, and macro goals. Dreams fall under legacy or lifetime attainment.

When looking at our physical or athletic abilities we need to know where your real levels are including what our 1 rep max is in our lifts. By knowing where we are physically is when we can see our real abilities. When putting any strength program together, it is very important to understand of where your level of strength is.

Gaining strength with an understanding of where we are.

What is our 1 rep max? This is our measuring stick, knowing what are real 1 rep max, will increase our effectiveness in the gym. To me, I like to put it this way: what is our rep scheme to what weight we are, our amount of lifting needs to match. Our body is limited on what we can do and we only have a limited amount glycogen storage. With a limited amount of energy we need to as efficient as possible during the session.

Once we know what our real 1 rep max is, then we can start a road of progress. Have you ever gone to the gym and said this is what I’m going to do and then come up short? You came up short because you either have a  lack of energy or are doing more than what you are capable of.

Starting on the road of progress

Once you we have started on the road we need  a good measuring stick that is only to for you to see what progress you have made. Here our a few rules you need to live by.

This is your measuring stick.

  • 90% – 100% 3 to 1 reps per set
  • 80% – 89% 5 to 3 reps per set
  • 70% to 79% 10 to 5 reps per set

Once you can see and check what you are doing, with what you are capable of, you will grow with consistency. This is not a magic pill, but a start on the road of progress. Please, any questions go a head and leave them and remember to follow and listen to us on our podcast:  The Athletic Edge at blogtalkradio.com. Have a great day!




  • 1/4 cup coconut milk
  • 1/3 cup unsweetened almond milk
  • 1 tbsp peanut butter (or PB2)
  • 1 scoop 100% Whey (Vanilla)
  1. Blend and freeze.
  2. Remove from freezer five minutes before serving. Enjoy!
Serving Size (1 shake)Recipe yields 1 shake
Amount per serving
Calories 350
Total Fat21 g
Total Carbs7.5 g
Protein29.3 g


Peanutbutter and Jam Protein Shake



  • 1 scoop Optimum Nutrition Gold Standard 100% Whey Vanilla Ice Cream
  • 1 cup almond milk (unsweetened)
  • 1 tbsp peanut butter
  • 2 tsp raspberry preserves (Stevia sweetened)
  • 1/4 cup raspberries
  • 1/4 cup blackberries
  • 1 cup ice
  1. Blend all ingredients together.
  2. Enjoy your super shake!
Serving Size (1 shake)Recipe yields 1 serving
Amount per serving
Calories 347
Total Fat9.5 g
Total Carbs38 g
Protein32 g

Muffins Building Muscles

Muffins building muscle

Muffins building muscle

  • 1/2 cup Coconut Oil
  • 4 Egg Whites
  • 1 cup Low Fat Buttermilk
  • 5.3 oz Siggi’s Coconut Icelandic Yogurt
  • 1 cup Almond Flour
  • 2 scoops BPI Cookies and Cream Whey-HD
  • 2/3 cup Unsweetened Cocoa Powder
  • 1/2 cup Brown Sugar in the Raw
  • 2 tsp Vanilla Extract
  • 1 tsp Baking Powder
  • 1 tsp Baking Soda
  • 1/2 tsp Salt
  • 1 cup Carob Chips
  1. Preheat oven to 375 degrees and place liners in muffin tin.
  2. In large bowl, combine all dry ingredients (flour, whey, cocoa powder, brown sugar, baking powder, baking soda, salt).
  3. In another bowl, whisk melted coconut oil, buttermilk, vanilla.
  4. With a spatula, slowly fold wet ingredients into the dry ingredients. Once the ingredients are incorporated, fold in the carob chips.
  5. Fill the muffin liners about 2/3 of the way and bake for 20 minutes. A toothpick should come out clean when inserted into the center of the muffin.
  6. Transfer to a rack and let cool.
Serving Size: 12
Amount per serving
Calories 284
Total Fat17g
Total Carbs27g

Pizza With Protein

Pizza with Protein

Pizza with Protein

Ingredients For The Crust

  • 1/2 cup Pea Protein Powder (unflavored)
  • 1/2 cup Liquid Egg Whites
  • 1/8 cup Buckwheat Flour
  • 1/2 cup Almond Milk
  • 1 tbsp Coconut Flour
Directions For The Crust
  1. Blend all the ingredients together until you get a thick batter. Using a spoon, spread the batter on-to either one or two deep-dish pans. I used two small non-stick cheesecake pans, and they worked wonderfully.
  2. Bake at 320 F (160 C) for about 15 minutes or until the crust has cooked through.
Ingredients For The Filling
  • 1 small chopped Onion
  • 2 chopped Garlic Cloves
  • 2 cans of Tomatoes
  • 1/2 cup of Cheddar Cheese (or grated Mozzarella)
  • 1 cup of Ground Beef (I used Grass-fed beef)
  • 1 tbsp Rosemary
  • 1 tbsp Thyme
  • Salt to taste
Assembly Directions
  1. Add toppings to the crust. I made mine by pan frying the onions and garlic until soft, letting the added beef simmer until cooked, throwing in the tomatoes and spices, and reducing for 30 minutes until the sauce has thickened).
  2. Bake at 320 F (160 C) for about 10 minutes or until the cheese on top has melted. Top with more cheese if desired.
Serving Size: 1 small crust (without toppings)
Recipe yields 2 (without toppings)
Amount per serving
Calories 251.5
Total Fat6g
Total Carbs5g (3.6g fiber)

Protein Packed Parfait

Protein Packed Parfait

Protein Packed Parfait

  • 1 big pot (250 g) of 2% Greek yogurt
  • 1/2 cup vanilla whey protein powder
  • 1/4 cup raspberries (or strawberries, if you prefer)
  • 1/4 cup blueberries
  • 1/4 cup rolled oats
  • 1 tbsp flaked coconut
  • 1 tsp cinnamon
  • 1 tsp granulated Stevia (or your sweetener of choice)
  1. Mix together the whey and yogurt using a whisk, fork, or food processor to ensure your mix is smooth and creamy.
  2. In a nonstick pan, heat up the oats, coconut, Stevia, and cinnamon until they start dancing together and brown up a bit.
  3. To assemble your parfait, just layer the yogurt and whey mixture with seasonal berries and the coconut mix.
  4. Let your parfait chill in the fridge for an hour or overnight. Can’t wait to indulge? Enjoy it right away!
Serving Size (1 serving)Recipe yields 2 servings
Amount per serving
Calories 290
Total Fat9 g
Total Carbs19 g
Protein35 g

Tuna Salad with Apples


  • 2 tbsp chopped celery
  • 2 cans of tuna in water
  • 1 tbsp sweet relish
  • 1/2 apple, diced
  • Pinch garlic powder
  • 3 tbsp fat-free mayo
  1. Drain water from cans and place tuna in a bowl.
  2. Finely chop celery and apple and add to tuna.
  3. Stir in sweet relish, garlic powder, and mayo.
Amount per serving
Calories 327
Total Fat2 g
Total Carbs18 g
Protein60 g

PROTEIN PANCAKES with Almound Butter


PROTEIN PANCAKES with Almound Butter

PROTEIN PANCAKES with Almound Butter

  • 1 scoop Optimum Nutrition Gold Standard 100% Whey Vanilla Ice Cream
  • 3 egg whites
  • 1/4 cup water
  • 1 tbsp almond butter
  • 1 Splenda packet
  • 2 tbsp sugar-free syrup
  1. Mix ingredients in a bowl. If needed, add a bit more water.
  2. Cook over medium heat.
  3. Plate and spread 1 tbsp almond butter on top of the pancakes.
  4. Sprinkle with 1 packet Splenda and drizzle with maple syrup.
  5. If desired, add a few strawberries and bananas for deliciousness!
Serving Size (2-3 pancakes)Yields 1 serving
Amount per serving
Calories 145
Total Fat1.3 g
Total Carbs3.6 g
Protein34.8 g




This recipe will be a simple snack to allow the body to have the nutrients needed to start the day , have a good snack or help in recovering from a workout . This is an easy recipe where can have good carbs while having a good source of protein crepe. You can add several defferent toppings to enjoy —bananas, peanut butter, Nutella, strawberries, or even savory items like ham.

  • 2 Egg Whites
  • 1 cup Almond Milk
  • 2/3 cup ground Oats
  • 1 pinch Salt
  • 1 1/2 tsp Coconut Oil
  • 2 scoops BPI Vanilla Caramel Whey-HD
  1. In a blender, combine egg whites, almond milk, oats, protein powder, salt and coconut oil. Process until smooth, cover, and refrigerate for 1 hour .
  2. Heat skillet over medium heat and spray with Pam. Pour 1/4 cup of crepe batter into skillet, tilting to completely coat the surface. Cook for 2-5 minutes, turning once, until golden. Repeat with remaining batter.
  3. Top the crepe with 1 tablespoon of Nutella and 1/2 sliced banana, and roll.
Serving Size: 1
Amount per serving
Calories 510
Total Fat16g
Total Carbs26g

Is a lack of flexability careless?

RDL Stretching is a great Dynamic Stretching for sports

RDL Stretching is a great Dynamic Stretching for sports

The past two weeks I have had to take my son to the doctor for stitches for being careless. He was showing dad how fast he was and tripped and hit his head on the wall. When he did this he cracked his head open and needed six stitches. How does this relate to flexibility?

Benefits we will gain with dynamic flexibility

Dynamic flexibility will have a lasting effect in increasing our range of motion in sport specific movements. With a greater range of motion we will allow the body to gain effective movement to enhance the power agility and reduce injury to increase overall performance.

Dynamic flexibility and Reducing Injury

Have you ever played a sport and received an injury from the sport? Was it painful? Injuries occur when a muscle/soft tissue or joints are asked to move in a way that it is not capable of. We will see one of two things that will cause the injury: self-inflicted or outside source. While playing football and a player runs into another players knee and injures it, is an outside source. This outside source is out of our control, but what is in our control? It is our self-inflicted injuries. A sprained ankle, if you increased it’s strength and the ability to have a wider range of motion you could have helped prevent a self-inflicted injury.

“The great thing about a comprehensive dynamic warm-up is that it doesn’t take any more time than the more traditional stretching method, but is much more focused, effective and productive. Since your warm-up sets the tone for the entire workout, these are just the qualities you should be looking for.”- by Alen Stein CCS CSCS

What is Dynamic Stretching.

Dynamic stretching works the athlete by gently propelling their muscles towards their maximum range of motion. It is very important to note that the athlete should not use jerky, forced movements to increase the range of motion beyond what is comfortable as it can easily cause injury. In general, the athlete wants to move (stretch) the muscle in a similar way that they are going to move them in a workout. As an example, a sprinter who wants to stretch a hamstring for a sprint may swing a straight leg forward to gradually increase the range of motion. Doing light kicks, with little explosive acceleration, while gradually increasing height, could also be considered a dynamic stretch.

Increasing Athletic Performance with Dynamic Stretching

When we look at developing the best athlete we look at many aspects in ensuring the athlete is at their greatest shape. To make any athlete better they need to be as efficient as possible with as little waisted energy. When we increase the athletes range of motion we will allow them to gain a more productive movement. A productive movement will increase the amount of power in this movement. Power can be divided into two specific areas that when joined is power. Our strength is one aspect, while speed is the other area that turned into power. With an increase of power, we will be more effective of an athlete. Since I spoke on having power to increase athletic performance we need to ensure each athlete has full range of motion in there sport specific movement. As an example, we can look at a sprinter who needs to have good flexibility in his hips and legs. The hips need to have a flexion range of motion between 0 to 130 degrees, their extension range of motion should be between 0 to 30 degrees. These two areas are important for the athlete to gain the needed amount power. Without gaining the needed range of motion we will reduce the amount of power we can put into that movement. So if you are wanting to improve athletic performance, increasing the range of motion in their sport specific field is necessary. Dynamic flexibility will allow each athlete to cut injury by helping to increase the athletes range of motion. Feel free to leave any comments and follow us on Athletic Health and nutrition.

Alan Stein CCS, CSCS, of Elite Athlete Training Systems Inc, is a leading US expert on strength training and conditioning for élite level basketball players

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