“I have treasured Your word in my heart so that I may not sin against You.” – Psalm 119:11

If you like easy…

If you like chocolate…

If you like peanut butter…

If you like bananas…

Well, then this latest creation from my partners over at Prograde Nutrition is right up your alley.

Check it out here ==> Peanut Butter Banana Chocolate Shake!

Dedicated to your health and fitness,

Nate

“Love the Lord your God with all your heart and with all your soul and with all your mind and with all your strength.” – Mark 12:30

Ok, so it’s not Thanksgiving. It’s not even close.

BUT…who ever said it has to be a holiday to enjoy a delicious AND nutritious treat?

I know I never did!

That being written, you simply will NOT believe what my partners over at Prograde Nutrition have come up with this time:

Protein Packed Prograde Pumpkin Pie shake

It’s a super easy recipe anyone can make in no time flat.

Oh, and feel free to tell all your friends and family about this dessert in a glass!

Dedicated to your health and fitness,

Nate

PS – And be sure to hurry, because while Prograde is having a birthday party this week and celebrating with 15% off ALL their awesome products, it does end FRIDAY, March 26 at 11:59 PM!

“Trust in the Lord with all your heart, and do not rely on your own understanding; think about Him in all your ways, and He will guide you on the right paths.” – Proverbs 3:5-6

Here are some of this week’s updates for members of Underground Fitness Revolution. Be sure to sign up for our Weekly Newsletter to get all the updates (fill in your first name and email address in the box at the top right part of the web site).

Fitness Quote of the Week:
“Look to your health; and if you have it, praise God and value it next to conscience; for health is the second blessing that we mortals are capable of, a blessing money can’t buy.” – Izaak Walton

Transformation Tip of the Week:
Here are five tough questions to ask yourself today if you are struggling.

1) Do you continue to make short-term decisions that ruin your chances of long-term success?

2) Do you continue to eat junk when you want to lose fat?

3) Do you watch TV when you know you should be exercising?

4) Do you make excuses for not reaching your goals rather than finding solutions and planning ahead?

5) Do you hide your goals when you know that support will help you succeed?

Take time to answer those. Identify the obstacles. Plan solutions. Then you’ll succeed!

You have to accept that a little short-term pain will allow you long-term success.

Nutrition Tips of the Week:
Five Protein-Packed Snacks Courtesy of Men’s Health.

Research has shown that 30 grams of protein is all you need with each meal to promote muscle growth. Bring these convenient snacks with you wherever you go.

1) Chicken, Turkey, or Tuna (3 oz) – 14-22 grams protein – 66-100 calories
Wrap one of these standbys in a piece of whole-grain bread, whole-wheat pita or wrap. Four slices of chicken or turkey provide 14 grams of protein, while half a can of tuna has nearly 22 grams.

2) Eggs (three) – 19 grams protein – 232 calories
They’re still incredible after all these years. Hard-boiled eggs are most convenient, but it’s also easy to scramble a few in the a.m. and scoop them into a microwavable container. Don’t sweat the fat: It’s healthy and filling.

3) Chocolate 2% Milk (16 oz) – About 17 grams protein – 333 calories
Refresh and rebuild at the same time. A study in the Journal of the American College of Nutrition shows that chocolate milk may be the ideal post-workout beverage for building muscle. If you don’t like chocolate milk, try a specially-formulated post-workout shake like Prograde Workout.

4) Whey Protein Powder (1 scoop) – 24 grams protein – 120 calories
This milk-derived product continues to rule the gym. Mix it with almond milk or water. Try Prograde Protein.

5) Plain Greek Yogurt (8 oz serving) – 16 grams protein – 290 calories
Greek-style yogurt is an athlete’s dream: It’s easy to carry and packed with protein. Skip yogurts with fruit and sugar and go with plain Greek yogurt; to add flavor, use some Splenda or Truvia along with some walnuts and fresh berries.

Also, check out these articles written by my friends at Prograde Nutrition.

1) Why Are We Throwing Away The Best Part Of The Coffee Bean?

2) Are you Eating Enough Fruits and Vegetables?

Fitness Tip of the Week:
Research shows that performing 8 to 15 reps of each set of exercises stimulates the greatest increase in fat-burning hormones. This is approximately the amount of reps performed during our 30-30 workouts.

You’ll know you’re using enough weight if you start to struggle by the last repetition. And it only takes 2 to 4 sets to get the best results. This is one reason why we typically perform four rounds in each of our workouts!

Recovery Week Workouts:
This is the beginning of our recovery week. Please use the Recovery Week workouts that were sent to you. If you are attending our FREE Bonus Workouts on Tuesday and Thursday, you will only need to perform one of the Recovery Workouts!

Underground Fitness Revolution Interval Workouts:
A  few weeks ago, I sent all of our members the Underground Fitness Revolution Interval Workouts that can be performed on ”off” days for added fat loss and conditioning benefits.

If you have hit a plateau with your fat loss, you may need to make changes to your diet or add some additional training and these workouts will help you burn more calories and fat.

I hope you enjoyed this week’s updates!

Dedicated to your health and fitness,

Nate

“So do not fear, for I am with you; do not be dismayed, for I am your God. I will strengthen you and help you; I will uphold you with my righteous right hand.” – Isaiah 41:10

Drinking those grande coffee drinks with whipped cream and sugar? Well, they really aren’t a good idea. Seriously, they pack about a zillion calories that don’t do much for you – except pack on the belly flab.

But what if those drinks were nutritious? What if they were chock full of metabolism-boosting protein?

Well, my partners over at Prograde just released this killer new Protein-Packed Iced Rasberry Mocha recipe that you’re going to love.

I’m not kidding, your taste buds won’t believe this one! Check it out at Protein-Packed Iced Raspberry Mocha!

Dedicated to your health and fitness,

Nate

PS – And remember, Prograde is having a birthday party this week and celebrating with 15% off ALL their awesome products!

“How great is the love the Father has lavished on us that we should be called children of God! And that is what we are!” – 1 John 3:1

This JUST came to my attention.

My partners over at Prograde Nutrition are having a VERY special celebration this week for a VERY special reason.

Not only will you save 15% on ALL of their awesome products this week, but you’ll also see a really sweet reason why.

All the details about this celebration are here: 15% Off Special!

Now, I know it’s only Monday, but you really MUST hurry. The sale ends this Friday, March 26th at 11:59pm EST, so you should stock up on all your favorites right away.

Dedicated to your health and fitness,

Nate

PS – Everything you need, including the coupon code to save 15% on all Prograde Nutrition products is right here: 15% Off Special!

PPS – If nothing else go to that page just to see the reason for this special sale. Too cute!