Tag: The Gym At City Creek Personal Training

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Build a Bigger Chest and Arms

You may be wondering how to build up your chest and arms up more. Maybe when you look in the mirror you are noticing that your chest is not as full and defined as you would like it. Or when you are wearing your tank, you wish that your arms had a little bit more size to them. Wouldn’t it be nice if you could fill out your shirt and have all of your friends notice just how much size you have put on in the right places.

We hear a lot of men say that they would love to put on more muscle on their body and that they are not looking to be bulky like those bodybuilding magazine guys… but let’s face it most guys would like to have a little more muscle on their body and feel more alpha. Think about the confidence that you would feel by adding those extra few inches on your arms and chest.

There are numerous studies that show that men who are more confident have better relationships, advance more in their careers, and overall have a better quality of life. Think about how you felt when you were in your early to late teens. The energy, confidence, and power that was there was something that I am sure you would love to feel again. So if you are looking to increase the size of your chest and arms there are a few things that you are going to want to do.

  1. increase the intensity in your chest and arm workouts
  2. train your chest and arms more often during the week
  3. choose exercises that hit different angles
  4. switch up your arm routine every few weeks
  5. have a muscle/mind connection with your lift

For your FREE CHEST AND ARM Workout Audit fill out the form below

 

 

Fill out my online form.

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Schedule Your FREE Fitness Assessment by emailing [email protected]

By: Tamara Watt

 

 


Chocolate Cherry Protein Shake

Add The Following

 

ü 1 1/2 cups (unsweetened) almond milk

ü 2 scoops of Chocolate “Max Lean Protein” (this is great for a thick shake)

ü 1/2 cup (4oz) frozen unsweetened black cherries

ü 1 Tbsp. of 100% Pure Unsweetened Cocoa Powder

Add 3-5 ice cubes for extra thickness

 

Blend until creamy smooth (1 Minute in your high speed blender or bullet). Enjoy!

 

AND

 

 

Chocoholics Delight

**Perfect Post Workout Recover**

 

Add the Following

2 scoops of Chocolate “Max High Five”

1 1/2 cups of Cold Water or C.C. Milk (Carb Control)

1/2 cup of raspberries (frozen Unsweetened)

1/4frozen banana

1 tbsp. 100% Pure Unsweetened Cocoa Powder

1 Tbsp. of Natural Peanut Butter or Almond Butter

Add 4-5 ice cubes for extra thickness

Blend well for 1 Minute, to create a creamy thick texture!

Enjoy!

By: Tamara Watt

 

 Made with oat flour & Stevia, Simple & delicious!!!

Preparation Instructions:

Preheat oven to 350F°.

Combine all ingredients in a bowl.

Drop by rounded tablespoons onto ungreased cookie sheet. Press down slightly with fork to create lines.

Bake for 8-10 minutes.

Ingredients

  • ¾ cups Natural Peanut Butter (crunchy OR creamy
  • ¼ cups Oat Flour (Red Mill Brand)
  • ½ cups Stevia In The Raw
  • 1 whole Egg Beaten
  • 1 teaspoon Baking Soda

By: Greg Marshall

Excerpt from his book: Body Fit

When working with proteins, you should always have Incomplete Proteins in your diet. “Incomplete Proteins are proteins from plants and legumes such as beans, rice, tofu, and certain vegetables.

These provide lower amounts of proteins per gram and should be combined together in order to provide a meal higher in protein, such as rice and beans.

Incomplete proteins are also higher in carbohydrate content than complete proteins. Vegetarian and vegan diets typically consist of these proteins.”

By: Tamara Watt

1 scoop Max Lean pro (vanilla)
1/3 cup old fashioned oats
½ cup Better’n Peanut Butter (found in the organic section of Kroger’s)

Microwave peanut butter for about 30 seconds to soften. Mix in the Lean Pro. You can microwave the PB/Lean Pro mix a little more (about 15 seconds) to reach a smooth consistency. Do not over microwave. Do not cook the oats. Fold in the oats and drop tablespoons full onto wax paper. Refrigerate for approximately a half hour. You can adjust recipe depending on how many cookies you want. This recipe will make approximately 6 cookies.

By: Tamara Watt

Directions: Description: High Protein, Italian inspired baked cheese omelette.
Ingredients:
• 5 egg whites
• 1/2 cup evaporated skim milk
• 1/2 cup low fat cottage cheese
• 1 cup spinach
• 1/2 cup grated Parmesan cheese
• 1/8 teaspoon pepper
• 1 tablespoon Italian parsley (optional)
Instructions:
Preheat oven to 350 degrees. Coat a 9-inch cake pan with olive oil cooking spray. Place all the ingredients in a food processor or blender. Mix till smooth. Pour into the prepared pan and bake for 30 to 35 minutes or until mixture is set. Sprinkle with parsley. Serve warm.

By: Tamara Watt

 

 

Layer the following:

 

1/2 cup of cooked quinoa

1 cup of Plain Greek yogurt (Choboni, Fage, Kirkland or Okidos)

1 small Green Apple Chopped + Organic cinnamon and Stuvia to taste.

 

This Incredibly Satisfying and Figure Friendly Breakfast packs a “Nutrition Punch” for long lasting energy and Satiety when you need in most in the Morning

By: Tamara Watt

 

 

2 scoops of Max Lean Protein (Vanilla)

1- 1 1/2 cups of Ice Cold Water

¼ Frozen Unsweetened Mango

1/4 cup Frozen Unsweetened Blueberries

1 Tbsp. of Coconut Oil

Add in 4-5 ice Cubes for additional thickness

By: Tamara Watt

 

*Heavenly Pumpkin-Pie-Milkshake*

 



You will need:

  • 2 scoops of Low Carb Vanilla Protein (blend or whey isolate)
  • 1 cup unsweetened almond milk (low sugar)
  • ½ cup pumpkin puree (look for 100% pure Libby’s)
  • 1 tsp. cinnamon
  • ½ tsp. nutmeg
  • 1 packet stevia
  • 4-5 ice cubes

 

 

 

*Place ingredients in blender and mix to desired consistency. You can also freeze in a tall glass for 15-30 minutes, and top with 2 tbsp. of fat free cool whip and a dash of nutmeg*.