Old School Super Shake!

Milk and eggs have been on the menu for humans for quite some time now. For years old school bodybuilders and strength athletes have based their nutrition programs around these two basic foods. Although most folks think of milk and eggs as being only protein foods, this is not the case. Both milk and eggs are rich sources of fat-soluble nutrients and are loaded with high quality nutrition.

These days it seems that people have forgotten about these two super foods. I know people who spend thousands of dollars on the latest supplements and rarely eat any real food.

In the hopes of reversing that trend and steering people back towards eating whole, fresh foods, here is a recipe for a classic old-school SUPER SHAKE!

Raw Milk 2 cup/16oz; Calories: 320, Total Fat: 18g, Carbs: 24g, Protein: 18g

Raw Egg 3 Large (150g); Calories: 213, Total Fat: 15g, Carbs: 3g, Protein: 21g

Raw Honey 2 tbsp. (42g); Calories: 140, Total Fat: 0g, Carbs: 34g, Protein: 0g

Calories: 671 Total fat: 33g, Carbs: 61g, Protein: 39g

Add all the ingredients into a blender and mix for about 30 seconds. You can drink this as a meal or store it in the fridge and drink a glass every couple of hours. It will provide a lot of energy, fat-soluble nutrients and it’s delicious!

Try incorporating a few of these old-school super shakes into your weekly Personal Eating Plan and see what happens. You may find that you don’t need all those super pills and powders any more.

PAU for NOW

TAKU

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Band Resisted Back Extensions (with video)

At Hybrid Fitness we do our best to keep things as simple as possible. When we want to work someones Mid-Section (often referred to as the “Core”) we know there are only three things we need to do, some form of spinal flexion, some form of spinal extension and some form of rotational movement(s). None of these movements needs to be done for multiple, long, drawn out sets. Nor do they require hundreds of repetitions per movement.

A great exercise device for training the muscles involved in hip and spinal extension is the Glute-Ham-Gastroc raise platform. Unfortunately most commercial gyms do not have the traditional, “Old-School” version of this device (the one where your body lays out parallel with the floor). Instead What you seem to find are these 45 degree angled versions. I think some expert decided that the angled version was safer then the original and suddenly the originals were almost no where to be found.

The problem with these “safer” versions is that as you move through the range of motion, gravity is no longer fully opposing your movements and the resistance seems to fall off at the worst possible time. In the video below you will see how I like to overcome this problem with the use of a simple resistance band. Give these a try next time you visit the gym. I am sure you will quickly become hooked on Band Resisted Back Extensions.

PAU for NOW

TAKU