For Mary… Vanilla Protein Shakes
This one is for Mary!
And of course anyone else at the studio who uses vanilla protein powder in their shakes.
Remember you can spice up and trick out vanilla beyond water and ice cubes.
I personally blend with a Vita-Mix, as does Alicia, they are fantastic blenders and you can create narly stuff with them, but none the less, you can also make any of these with any commercial blender.
I also must admit I’m more of a chocolate man, but, after reading these I may have to filter in a tub of vanilla soon!
Here are some shake recipes I found and altered a tiny bit from Sherdog Forums and Pimp My Protein Shake:
http://pimpmyproteinshake.blogspot.com/2009/05/carrot-cake-post-workout-protein-shake.html
http://www.sherdog.net/forums/f15/unofficial-sherdog-protein-shake-recipes-how-thread-430362/
From Pimp My Protein Shake.com
The ‘I Read Food & Wine Magazine’ Ultra Deluxe Version Carrot Cake Shake:
29-58 grams Vanilla Protein Powder
Liquid (Water/Milk/Almond Breeze Unsweetened Vanilla Almond Milk)
1/8 – 1/4 Teaspoon vanilla extract (depending on your protein powder)
A few drops up to 1/8 Teaspoon butter extract
A few drops up to 1/8 Teaspoon walnut extract
1/4 Teaspoon maple extract
1/4 cup (dry measured) oatmeal, preferably cooked, cooled and frozen (into cubes or Tablespoons – otherwise you will have a giant frozen chunk and your blender will hate you.)
1/2 – 1 cup shredded carrots
Sweetener to taste – stevia (such as NuNaturals), powdered erythritol or splenda
Ice cubes
1/2 up to 1 Teaspoon Apple Pie Spice (depending on how spicey you like it…)
Pinch of all natural sea salt (helps bring out the sweetness)
Optional: 1 Tablespoon of cream cheese
Optional: pinch of turmeric for color
From Sherdog Forums:
Iced Coffee Super Shake
2 cups Iced Coffee
58 grams Vanilla Protein Powder
1 tsp Flax Oil
6 dark chocolate covered espresso beans
A touch of cinammon
Tropical Power Super Shake
1 cup Water
1 Banana
1/2 cup Fresh Pineappple, Frozen
58 grams Vanilla Protein Powder
1/2 cup Nonfat Plain Yogurt
1 tbsp Ground Flax Seeds
1/4 cup Unsweetened Coconut Flakes
Banana Mango Berry Super Shake
12 oz Iced Green Tea
1 cup Frozen Mixed Berries (Blueberry, Blackberry, Raspberry)
1 Mango, Ripe
45 grams Vanilla Protein Powder
1 tbsp Nonfat Plain Yogurt
1 tsp Ground Flax Seeds
Banana Cream Super Shake
1 cup Water
5 Ice Cubes
1/2 banana
58 grams Vanilla Protein Powder
1 cup Lowfat Plain Yogurt
1 tbsp Ground Flax Seeds
1/2 cup Hazelnuts
Blueberry Pie
Water/Ice (as desired)
1 cup Blueberries, Frozen
1/4 cup Vanilla Yogurt
29 grams Vanilla Protein Powder
1 tbsp Ground Flax Seeds
1/4 cup Whole Groat Oats
1/4 cup Crushed Graham Crackers
Dash Vanilla Extract
Baked Apple Shake
1 cup Iced Coffee
4-5 Ice Cubes
1 Apple, Baked w/Skin
58 grams Vanilla Protein Powder
3 tbsp Ground Almonds
1 tbsp Ground Flax Seeds
1 tbsp Sesame Seeds
Dash Cinnamon
Just Strawberry
1 cup Skim Milk
7 Ice Cubes
3-5 Strawberries
58 grams Vanilla Powder
1/2 cup Cottage Cheese
2 tbsp Ground Flax Seeds
Ginger Orange Cream
1/2 cup Water
5 Ice Cubes
1 Navel Orange, Peeled
Zest from the Orange
1/2 tsp Fresh Ginger (Squeezed w/Garlic Press)
58 grams Vanilla Protein Powder
1/2 cup Plain Yogurt
1 tbsp Ground Flax Seeds
1/4 cup Oat Bran (Optional)
PB&B
3/4 cup Water
1 Banana, Frozen
58 grams Vanilla Protein Powder
2 tbsp Yogurt
1-2 tbsp Organic Peanut Butter
1 tbsp Ground Flax Seeds
Splenda (to taste)
Peanut Butter Banana Nut
1 cup Water
1 Banana
58 grams Vanilla Protein Powder
1 tbsp Natural Peanut Butter
1 tbsp Pecans
1 tbsp Ground Flax Seeds
Maple Pecan Pancake Shake
1 cup Water
1 cup Ice
29 grams Vanilla Protein Powder
1/4 cup 2% Lowfat Cottage Cheese
1 oz Pecans, Halved
2 tbsp Ground Flax Seeds
6 tbsp Walden Farms Calorie-Free Pancake Syrup
Belley Fitness
Marshfield Fit and Fitness Christmas Wishes
Thank you technology! Early Christmas
Finally we can blog straight from the mobile.
Very excited this app is now available for use.
Thank you WordPress!
And thank you Janey Burke for this awesomeness of awesomest Christmas ornaments!!!!
And thank you Jess and Dr. Amanda for this amazing unicorn magic granola delish!!!!
What a fun little Thursday we have here đ
Belley Fitness
Marshfield Fit and Fitness Christmas Wishes!
Life Lessons.. posted on Facebook 09-29-2011
Just because you’ve made the club, doesn’t entitle you to belong to it. Hard work, consistency, leadership, courage and appreciation are a few reasons to keep you here. We are all interchangeable at any given moment.
Life Lessons brought to you by the letter âLâ
- Itâs okay to be one personâs hero and another personâs villain
- You CAN NOT save anyone!
- You control your choices
- Itâs not their fault. Itâs your fault. Because you let them hold yourself down.
- Some things are out of your control. Completely. So stop trying to figure out how to control them.
- Invest emotionally in those things you have a say in⊠Red Sox fans⊠donât take this too much to heart. You canât win the game. And you never actually lost the game. Those men did. Cheer up J
- Gravity always wins. Always.
- If something seems too easy. Itâs because you’ve done it wrong, or havenât calculated all the possibilities or risks.
- Thereâs no such thing as âEASY MONEYâ
- There are such things as âWhereâs my money bitch?!â âYou have until 2 oâclockâ and âSo help me GodâŠâ
- If youâre out of shape. Itâs because you did it to yourself. No one else.
- If youâre feeling uncomfortable in a room, like everyone is looking at you, itâs because someone in that room knows something about you that you wish they didn’t. Just saying. For good or bad.
- This number is commonly unlucky. Remember it.
- Like the proverbial tree, if something isn’t tweeted, did it actually happen? You can bank on it.
- When they say, âDance like no one is watchingâ guess what, EVERYONE is watching⊠so be talented at it. Been to enough clubs over the years to know, that you know, who the good dancers out of 1,000 people are and who are not.
- If you can mentor someone, do it!
- If you believe that for any moment you are not a role model, youâre wrong. We are all each otherâs role models. Thatâs why we are a society. We share sociological and psychology behaviors. We are catalysts for one another. Energy breeds energy. Negative or Positive.
- Text message spelling and word automation is so much better with a $200 smart phone than a $2,000 word processing program on a notebook/PC. Funny huh?
- Mangoes are brilliant. And they know it.
- The 1970âs destroys the millennium. For a soulâs fulfillment. Letâs recreate the best of the 70âs!
- Less is usually more.
- Someone always gets hurt đ And the ones who are not ever really feel it. Sorry. Itâs kind of true.
- There is no such thing as revenge. Thereâs stupid layered upon stupid.
- Hating is useless. You can pull off memories to elicit a surge or drive but outside of that moment hating is completely useless.
- The world is not ending. People are using it as an excuse to blow off responsibility. Donât be that person.
- Reality TV is pointless. Fuck watching someoneâs life. LIVE YOUR OWN. Youâll be much happier.
- If someone loves you. Love them back.
- If you ever wonder why people are talking about you, guess what, itâs because they have nothing better to do. You finally made it. You my friend are important. So itâs your victory. Congratulations J Welcome to the world. You’ve landed.
- If you can make someone smile. Do it. It will bring them more happiness then you can imagine.
- Be selfless once per day. Completely selfless. Anonymously.
- The universe is reciprocal so get ready đ
- You are the direct reflection of your 5 closest people. Choose wisely.
- John Lennon is right,
âAll we are saying is give peace a chance.â
âAll you need is love.â
âAs usual, there is a great woman behind every idiot.â
âA dream you dream alone is only a dream. A dream you dream together is reality.â
âEverybody loves you when you’re six foot in the ground.â
âEverything is clearer when you’re in love.â
âI believe in everything until it’s disproved. So I believe in fairies, the myths, dragons. It all exists, even if it’s in your mind. Who’s to say that dreams and nightmares aren’t as real as the here and now?â
âIf being an egomaniac means I believe in what I do and in my art or music, then in that respect you can call me that… I believe in what I do, and I’ll say it.â
“If everyone demanded peace instead of another television set, then there’d be peace.” - 14 years ago on this day, September 29, 1996 I barely kept my right eyeball, almost broke my sternum, pushed my head out the windshield, and bled everywhere in a horrific car accident all because I was doing too much, too often, trying to accomplish everything at once, at 17. Take it easy. Revel in the moments. Learn to rest. But donât be fucking lazy. Set lofty goals, and provide a realistic time-frame to accomplish them. I crashed to Metallicaâs âKing Nothingâ⊠ironic huh?
- And lastly, two more great John Lennon quotes:
âI’m not claiming divinity. I’ve never claimed purity of soul. I’ve never claimed to have the answers to life. I only put out songs and answer questions as honestly as I can… But I still believe in peace, love and understanding.ââI’m not going to change the way I look or the way I feel to conform to anything. I’ve always been a freak. So I’ve been a freak all my life and I have to live with that, you know. I’m one of those people.â
Fat Loss 101.a
Fat Loss 101.a
Recap the last post:
Step 1: Either you A) decide to lose body fat, or, B) decide not to lose body fat.
Step 2: Set time aside for 10 workouts a week, lasting 30-45 minutes each.
Step 3: Dax Moyâs elimination diet. Quality of your food will decrease your bodyâs fat.
Step 4: Accept patience.
Step 5: You did this to you and now you need to undo this to yourself.
Today:
Two sample plans of a day in the life.
The first plan one of my own from an actual day of eating.
The second plan one for a female looking to also lose body fat.
Of course these are just rough outlines, and there are other things included throughout the day not listed but these will undoubtedly give you an idea.
My own (Male Plan)
Female Plan
*I could have added a few more grams of food for the my own (the male) plan on those days but I had taking in too many the days before and was attempting to regulate my calories for the entire week.
Good luck with these till the next post!
Live the dream,
Bobby Belley
Fat Loss 101
So you want to lose fat, but, and a very large but here, youâre confused by all the infomercials, articles and jargon circulating around the media streams. Well, buyer beware, itâs actually a lot easier than you think.
First off, you have to accept one of two things. Stay with me kitty cat.
Step 1:
Either you A) decide to lose body fat, or, B) decide not to lose body fat.
Itâs one or the other and honestly you have to give either or a honest effort to succeed either way.
It is mind-boggling how many individuals choose to GAIN body fat. It actually takes some work, despite what youâd believe.
Step 2:
This is assuming youâve chosen A.
You need to figure out when youâre going to work out and how many times per week.
This is more important than how at the moment.
Hereâs your blueprint though: set time aside for 10 workouts a week. Each workout lasting 30-45 minutes. This will allow for warming-up, soft tissue work, the actual workout and a cool-down.
Step 3:
Hold your breath. Get ready for it. Iâm not going to apologize for this one. You need to EAT correctly.
âAh f*#^ I knew there was a catch!â
Yeah, it takes proper eating. It blows but itâs my life, itâs what I do.
Now Iâm not gonna tell you to eat such amount of calories per day or anything like that. Well maybe I am but this isnât anything you canât handle.
Iâm gonna suggest you follow Dax Moyâs elimination diet. It works. And thatâs all that really matters.
Itâ the quality of your food that will eventually decrease your bodyâs fat.
Step 4:
Patience kids. Patience.
If you have no patience you better develop stat!
For myself, after a ridiculous one or two day binge, it takes my physique 3-4 days to recover/return to its normal appearance complemented with 100% adherence to caloric counting and more.
That includes absolutely no alcohol with that binge by the way. Just the wrong foods required for a lower body fat level.
Step 5:
Do not blame this article, myself, your spouse, your friends, your kids, your favorite football team, a vacation, your weekly grocerâs flyer, the wrong sale or anything else if you do not accomplish your goal.
Itâs all about you.
You did this to you and now you need to undo this to yourself.
With that, you have a huge leg up till the next post!
You know the choice to make.
You know how often you need to workout.
You know what Google to find what you need to eat.
You know the mindset you need to adopt to be successful.
You know who to blame if these first 4 steps go wrong in way possible.
Keep living the dream đ
Rob
Shit Women Say to Personal Trainers-Video
Ms. Holly of The Scoop at Belley Fitness and I both agreeâŠ
Pain is fascinatingly fun to witness overcome the faces of our clients =)
And we also agree this is one of the most hysterical true-to-life interpretations of a day-in-the-life of the fitness professional.
We may focus on different disciplines in fitness at the Marshfield studio, but, these are absolutely similar responses from both our list of loving clientele
Check this video out! Itâs my colleague BJ Gaddour from Milwaukee playing the roll of female clientsâŠ
Everywhere.
“This meal plan sucks!”
“I have a big vacation coming up and need to lose 30 pounds STAT!”
“There’s nothing wrong with a little bread. People have been eating bread for centuries.”
“Is this making me bulky?”
“I feel like I have to go pee.”
“We should do more butt exercises.”
“How many calories should I eat?”
“Squats again?”
“Okay I can’t take this, I’ll just do some more cardio tomorrow and I’ll burn it off (reaching for a bread roll).”
Leading my life to help you live the dream,
Rob
Shit Women Say to Personal Trainers (Inspired by Shit Girls Say) – Video
Accepting You
What changes a person?
Marshfield Boot Camp Duxbury Boot Camp Pembroke Boot Camp
NYC ~ Linkin Park ~ Kettlebell Workout
After reading a post over at Alwyn Cosgrove’s blog, one of my favorite mentors on Earth, I decided this would be a great opportunity to workout in a pinch. I needed to jump aboard a bus taking me to New York City so efficiency today is key!
Why am I going to NYC? Especially when Boston is sufficiently gorgeous this time of year?
Well Boston ain’t got LINKIN PARK!! đ
Especially not performing live tonight at the Nokia Theatre in Times Square on the very same day as their new album releases. STOKED!
Back to fitness =) Before I ramble…
So after training the family at the studio from 5:30 – 8:15 this morning (Kara, Jess, Eric, Dan, Erin and Bill – and a few people who will remain unnamed who miss their workout times LOL) I took part in my own quick little kettlebell session to burn some extra calories before I go NUTS tonight at the show.
I followed a portion of a pretty cool study/workout. Simplifying this, read Alwyn’s blog post here:
A new study that I just reviewed (for our upcoming fat loss seminar) had ten
subjects undergo a customized kettlebell snatch workout.The researchers
had the subjects establish their maximum kettlebell snatch rate per minute, and
then the subjects performed Œ of the max reps in rounds of 15s on, 15s off for
20 mins alternating arms. (For example, if they performed 20 reps in their max
test, they would work at a rate of 5 snatches every 15s for the workout).So the workout was e.g. 5 KB snatches in 15s with your right hand, rest
15s, and then repeat with your left hand and rest. That would be one minute (or
one round), and this was repeated for twenty minutes.Caloric burn was
13.6 cals per min aerobically and 6.6 cals per min anaerobic (20.2 calories per
minute). Thatâs a very intense workout and the subjects showed heart rates of
93% of max on average. But again, as I pointed out before â youâre burning a ton
of calories per minute, but the reps are a lot lower (and less heavy on the
joints) than a traditional cardio workout (such as running sprints).Kettlebell training can be a fantastic, perhaps even more effective than
traditional methods, cardiovascular training tool.-AC
Pretty cool eh?
So I handled a 16kg (35 lbs.) for my sets up to 15 minutes. Supposedly I burned 303 calories. Not bad, but I really on a delt kick so that’s another reason I took on this workout haha.
If I had followed this, or similar, for a full 45 minutes that would be about 900 calories. Is this true? Who knows? But it’s definitely worth a shot!!
Live your dream!
And be efficient,
Rob
Mommy Fat Loss Expert Maximum Fitness magazine Fitness Advisory Board Member Belley Fitness TV, Host
Robert Belléy Fitness
Fat Loss Line: 1.508.944.3104
Semi-Private Training Group Personal Training Burn Boot Camp Youth Athlete Enhancement
Readers Choice Award, Voted Best Weight Loss Service Marshfield Studio – 1775 Ocean St. (Town Center) 02050
http://www.rbfit.com/
Rob Belley Commits to NEVER AGAIN
This is funny if ya know me.
Because I said Never Again!
On Monday I went into South Boston to meet my buddy Mike so we could hit up the Red Sox game that night. Well, when I got to Tanya’s apartment we caught up on her fitness.
Turns out she’s signed up for the Marine Corp Marathon in Washington D.C. on October 31st, 2010.
She wasn’t sure if she was actually going to run in it though. So I said “if you do I’ll do it with too.”
Turns out, registration is closed, and running bandit in that Marathon is tough due to security.
So, after telling Kara MacCarthy, Dan Newcomb, Billy Altieri, Jessica Nathan and Angela Griffith that I was doing D.C. and it didn’t work out, I quickly searched for an alternate Marathon.
FOUND ONE! SAME DAY! IN CAPE COD!!
Saved about 1,000 miles, 19 hours and $350
Plus I’ll be able to go Trick or Treating with these munchkins still đ
I’m pretty fitness thrifty đ
So I’ll be officially registered in the 2010 Cape Cod Marathon in Falmouth
Funny thing is, I hate running.
With a passion.
A severe passion.
But I think it will be good for everyone at the studio to see their trainer kick his own ass again and lead by example. Plus it throws out there the “if I’m gonna do something I hate, you can clear the excuses and do anything clause” LOL
So I haven’t ran more than 8 miles since July 30th. Means I need to add 18 miles quick ha ha.
ROB’S EMERGENCY MARATHON PLAN OF ATTACK:
W: 09/08 13 miles
W: 09/15 15 miles
W: 09/22 17 miles
W: 09/29 19 miles
W: 10/06 17 miles
W: 10/13 21 miles
W: 10/19 13 miles
W: 10/26 13 miles
S: 10/31 26.2 miles
That’s one run a week until the marathon. Fun eh? Ha ha
Just as I pretty much handled the Boston Marathon in 2009
And Live the Dream…
Rob
Rob Belley BSc, CPT, YCS, YFS 2 Mommy Fat Loss Expert Maximum Fitness magazine Fitness Advisory Board Member Belley Fitness TV, Host
Robert Belléy Fitness
Fat Loss Line: 1.508.944.3104
Semi-Private Training Group Personal Training Burn Boot Camp Youth Athlete Enhancement
Readers Choice Award, Voted Best Weight Loss Service Marshfield Studio – 1775 Ocean St. (Town Center) 02050
http://www.rbfit.com/