Think you can cook recipes with whey protein like it’s flour? Guess again. Learn the secrets!

Baking with Whey Protein Powder
4 rules to baking with whey protein powder

by Anna Sward, BodyBuilding.com

RULES OF THE RIGHT OF WHEY
There are four rules you must know to successfully cook with whey. Master them, and become master of the protein universe. You may use these rules to bake cakes as well but, for now, let’s stick to pancakes and muffins.

RULE 1
Never-NEVER-bake or panfry a batter that is more than ¼ whey. This is because, naturally, whey has a tendency to go dry, rubbery, and “cardboard-up” (if you allow me to paraphrase Steve Spurrier and coin that expression).

You have to offset this tendency. How? By making sure that the rest of your ingredients weigh it down and add enough moisture to counter the whey.

RULE 2
You must always use what I call a primary moisturizer. This can be cottage cheese, pumpkin puree, Greek yogurt, or a cooked sweet potato. It can also be fruits such as applesauce, apples, bananas or berries.

RULE 3
You always need to have a type of flour in your batter. This will combine with your whey and give volume to your final product.

My favorite flours to use are oats, coconut flour, almond flour, oat flour, amaranth flour, chickpea flour, buckwheat flour or quinoa flour. These are excellent gluten-free, high-protein, and high-fiber flours.

RULE 4
Always use a binding substance like egg whites, whole eggs or a combination of both.

By following the above rules, you’ll be able to make anything and everything with whey?from cakes and muffins to pancakes and breads!

The more you play with it, the more delicious variations of your protein favorites will result.

Add nuts, seeds, and any additional powders (e.g. cocoa, maca powder, lucuma powder), spices (e.g. cinnamon, cloves, ginger) and flavorings (e.g. vanilla essence, orange peel, almond essence) to your batter too.

The sky is the limit to what you can make once you understand the basics of whey protein cooking!

Experiment with your combinations. Find out what you like and don’t like. Combine lemon peel with poppy seeds, cinnamon with vanilla, cocoa with passion fruit!

Try exotic ingredients. Be creative with your flavorings and remember to always build on what you learn along the “whey.”

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7 fantastic abdominal exercises for a chiseled six-pack

by Chady Dunmore

Although it’s certainly true that you can’t have a chiseled six-pack unless your diet is top notch, training your abs definitely has an effect on their shape. Let’s say you’re killing your diet and you’re starting to feel lean and mean, but without some muscle mass on your rectus abdominus, you won’t have much to show off when that belly fat comes off!

Here are seven fantastic abdominal exercises that will help you build and shape a sexy stomach.

(If you’re a HomeBodyFit client or Burlington Body Camp attendee, these will all look familiar!)

HomeBodyFit Abs
Seven fantastic abdominal exercises that will help you build and shape a sexy stomach

Learn more about HomeBodyFit and Burlington Body Camp

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Try this “cheeky” training program to build perfect glutes!

Let’s get one thing clear: It’s all about the bum. Sure, built biceps fill out a shirt and six-pack abs are the prize of every beachgoer, but the back is where it’s at. A bodacious booty is essential to a good physique and not just for stage-bound fitness contestants. Everyone seems to want a great bum. Photos of posteriors flood the Internet and are often the most viewed and “liked” body part on social media. There’s just something magical about a beautiful butt!”How do you get your butt like that?” is the fitness question I hear the most. And before you say it, yes, genetics play a part. Just like a pretty smile or clear skin, there are people born with a genetic booty advantage, but that doesn’t mean it’s impossible to improve your glutes. Women often turn to cardio to “get a butt,” but the clear path to a better booty doesn’t go through the treadmill or the elliptical. Instead, start with weights.

Why cheating is good for you!

At HomeBodyFit, we’re advocates of the “cheat meal.”

HomeBodyFit : Why cheating is good for you!
A little bit of what’s bad for you is good for you!

We recommend to our clients one “cheat meal” (or “cheat day” depending on the their fitness and eating plan) during which they can eat their favourite foods without feeling like they are disrupting their weight-loss goals. In fact, a “cheat meal” is vital to their success.

But how can eating something that is bad for you be good for you?

By allowing yourself some wiggle room, you won’t feel deprived…and feeling deprived is what will likely cause you to stray from your long-term healthy eating lifestyle. So as long as you’re on track with smart and healthy eating habits, it’s okay indulge yourself once a week. That’s an order!

Learn more about our Online At-Home Fitness and Weight-loss Programs

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Vitamin D and muscle strength

Did you know that many of us are deficient in vitamin D? Did you know that vitamin D can aid in increasing muscle strength? Not to mention, heart disease, cancer and other ailments have been linked to low levels of it.

Vitamin D and muscle strength
Take you workout outside

In order to reach the recommended value of 600 IU daily, make sure to get outdoors for at least 15 minutes a day.  We recommend taking your workouts outdoors whenever possible (even in winter months). Also, make sure to eat a variety of foods such as fish, eggs, and vitamin D fortified dairy products.

Looking for an outdoor workout program? Learn more about HomeBody

Start your weekend with a workout! Drop-in boot camp this Saturday morning

“I honestly saw better results with two sessions of your boot camp a week than I did with 4 sessions of TRX, bodyflex and spinning a week.”  – Stephanie

Saturday Morning Drop-In Boot Camp - Burlington, Ontario
Start the weekend right with a full-body workout!

Start the weekend right with a full-body workout. Our workouts target all the major muscle groups and leave you feeling energized and ready to take on the weekend.

  • Where: Ireland Park, Burlington
  • When: 10:30am-11:30am
  • Cost: $15

Contact us at info@burlingtonbodycamp.com to register and for more information, or register online here

How to do Jump Lunges with HomeBodyFit

Our clients are used to seeing Jump Lunges listed in their at-home sessions. They are an excellent exercise for hip flexors, glutes, and legs…and they require no equipment!

Incorporate Jump Lunges into your workout and you’ve got a perfect high-intensity leg circuit.

 

How to do Jump Lunges
Jump Lunges: A perfect high-intensity leg circuit.

How to do a Jump-Lunges

  1. Stand with your feet together with your elbows bent 90 degrees (or on your hips, whichever helps you balance best).
  2. Lunge forward with your right foot.
  3. Jump straight up as you thrust your arms forward with your elbows still bent (or keeping your hands on your hips).
  4. Like a scissor, switch legs in midair and land in a lunge with your left leg forward.
  5. Land as softly as possible to prevent injury.
  6. Repeat, switching legs.

HomeBodyFit Tabata Jump Lunge Circuit:

  • 20 seconds of Jump Lunges (slow/fast – go at a speed you’re comfortable with), followed by 10 seconds rest, repeated eight times
  • Total: Four minutes
  • These circuits are challenging. Stop if you feel you are breathing heavily (unable to carry on a conversation) and work your way up to the full four minutes.

For custom at-home exercise programs, contact HomeBodyFit

Two personal trainers for only $12/session

Looking to get whipped into shape on a shoestring? In need of the personal attention and instruction synonymous with personal training? Join Burlington Body Camp – our next session begins tonight!

Burlington Body Camp offers the added benefit of motivation from your peers
Burlington Body Camp offers the added benefit of motivation from your peers

Each Burlington Body Camp session is designed and administrated by professional Personal Trainers Dan Edmunds and Matt Johnson.  Even in a group setting, Dan and Matt give their boot camp devotes the same attention one would receive with an individualized workout. How? Variations on each exercise (from beginner to guru) are continually demonstrated and participants are closely monitored and encouraged to go at their own rate of speed, intensity, and ability. 

What’s more, you have the added benefit of motivation from your peers. 

Our program works and it’s cost effective. Try us tonight:

Starts: July 23, 2014
When: 
Mondays & Wednesdays, 7pm or 8pm
Where: 
Sidrebene Park (just north of Dundas on Alppleby)
Cost: 
$192 ($12/class) for 8 weeks/16 sessions + two FREE make-up classes ($96 for 8 weeks/8 sessions)

Register online

Take your workout outside! Burlington Body Camp’s next session starts tomorrow

Enjoy the beautiful summer weather AND get in shape with Burlington’s most comprehensive boot camp.

Battle Ropes Workout with Burlington Boot Camp
Battle Ropes Workout with Burlington Body Camp

The benefits are astonishing:

  • Just seeing the colour green can make you feel more energized
  • Affordable (only $12/class)
  • Scorches calories (with high intensity circuits)
  • Strength Training (with battle ropes, hand weights, etc.)
  • Resistance runs (with exercise bands and hill runs)
  • Build confidence (you will be challenged)
  • No monotonous routines (every session is different)
  • Encouraging and friendly atmosphere

Starts: July 23, 2014
When: 
Mondays & Wednesdays, 7pm or 8pm
Where: 
Sidrebene Park (just north of Dundas on Alppleby)
Cost: 
$192 ($12/class) for 8 weeks/16 sessions + two FREE make-up classes ($96 for 8 weeks/8 sessions)

 

Register online