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Healthy Recipes - Supplements - Workouts

Chest/Back Super Sets

Posted by Shawn Sprafka on

Pairing Chest & Back Today with high reps using low-medium weight. Super Sets all day! Start with cardio to warm up to help prevent injuries or do you proper stretching. If you need a preworkout - These are still the current top sellers: Myoblox Loco & Red White and Boom For all preworkout options click Here   Warm Up - 10 Minutes of Cardio (Any form) Super Set: Chest Flys - 5 Sets of 15 Seated Rows - 5 Sets of 15 Super Set: Incline Bench Press - 5 Sets of 12 Lawn Mowers - 5 Sets of 12 each arm Super Set: Wide Bench Press...

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Monday is BACK

Posted by Shawn Sprafka on

This week is starting off with a heavy back day. It's 7 back exercises for a total of over 250 reps! Different variations of pull exercises from different positions with different movements. Start with cardio to warm up to help prevent injuries or do you proper stretching. If you need a preworkout - These are still the current top sellers: Myoblox Loco & Red White and Boom For all preworkout options click Here   Warm Up - 10 Minutes of Cardio (Any form) All exercises will be 4 sets for 12, 10, 10, 8 reps. Try to start with HEAVY weight for the first set and work...

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Chocolate PB Protein Muffins

Posted by Shawn Sprafka on

Chocolate PB Protein Muffins

Check out this delicious recipe for chocolate peanut butter protein muffins that are low in sugar and high in protein! The recipe looks complicated but it went fairly quick! Try it out and tag me in a post if you make them! @nutrifitcle   Prep Time: 10 mins Cook Time: 15 mins INGREDIENTS: 1 tablespoon flax seed + 3 Tablespoons water 2/3 cup oats 1 scoop (about 1/3 cup) vanilla or chocolate protein (I used GAT Plant Protein)  3/4 tsp baking powder 1/2 tsp baking soda 1/2 tsp salt 1/2 cup natural peanut butter 1/2 cup mashed banana 1/4 cup maple...

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Tree Trunk Legs

Posted by Shawn Sprafka on

Another routine that's continuing the fast-paced workout with minimal rest periods. It's 7 leg exercises for a total of over 250 reps! I hit this last week, and was feeling it for days. You complete all 4 sets of an exercise before moving onto the next. Start with cardio to warm up to help prevent injuries. I have been using Myoblox Loco which is currently sold out. BUT, Red White and Boom has been very popular and is similar in regards to the energy/stimulants. For all preworkout options click Here   Warm Up - 10 Minutes of Cardio (Any form) All exercises...

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Ground Chicken Butternut Squash Spaghetti

Posted by Shawn Sprafka on

Ground Chicken Butternut Squash Spaghetti

Another healthier alternative recipe coming at ya. This recipe avoids the heavy amounts of carbs from traditional pasta by substituting them with Butternut Squash. Check the recipe out below!   Ingredients: 1 Pound ground chicken 1 Butternut Squash 1/2 jar preferred spaghetti sauce (I used Newman's Own Sockarooni) 1 teaspoon onion powder 1 teaspoon garlic powder Black Pepper to taste Oregano to taste Directions: Cook ground chicken with onion & garlic powder until browned. Cut the squash in half and either use a fork to scrape out the squash into thin-like noodles. OR use a grater for thicker style slices...

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