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My NEW Online Fitness Club is now available across the world! It features exclusive, invigorating content designed to shape healthier lifestyles and fitter physiques. The site includes new daily videos where I lead workouts, help you out in the kitchen with recipes and other healthy lifestyle tips along with progressive circuit workouts, a fitness journal, a community section and a database of my personal recipes (with vegan and vegetarian options).

I get SO many questions about how to incorporate protein! Try this shake! You will LOVE it and as always I have included instructions below..xox Bob

Ingredients

• 3/4 cup dry measure oatmeal, cooked in water and cooled
• 2 scoops vanilla protein
• 1 ½ cups of seasonal berries: ex- strawberries, blueberries, blackberries
• 12 oz. water or almond milk  (Bob uses half of each)

Procedure

• Combine all in blender and “liquefy” for 30 seconds.

Your challenge today is to get in 40 grams of fiber. Read your nutrition facts on your foods and start adding them up. Great sources of fiber: raspberries, apples w/skin, beans, bran cereal, peas, oats and brown rice….YUM…eat up!

The Challenge is to go an entire MONTH without soda.  Are you strong enough?

Challenge today is 300 sit ups, 50 tricep dips. No sugary frozen coffee drinks. WASTED CALORIES!!

Your challenge this weekend is to have NO fried food, and walkers give me 10,000 steps on all 3 days, runners 3-5 miles on all 3 days.

Wednesday Challenge is to get 40 grams of FIBER today like nuts, beans, fruits, veggies & whole grains. Helps heart, weight loss & cancer.

Tuesday Challenge, Get 5 servings of fruit and 5 servings of veggies. Also, get in 60 tricep dips and 60 bicep curls. Use HEAVY weights. xo

Challenge Today, get in a serving of beans today like black or lentil. Great source of protein, fiber, calcium & vitamin B. Perfect Food!!

I have a Challenge for you today! If you HAVE TO eat at a fast food place, stay away from fries, cheese AND soda. Save 100′s of calories!