Healthy Cheap Protein Smoothie Costco Style

Found a cheap way to make tremendously healthy, delicious smoothies which don't break the bank account. Went to Costco and picked up EAS whey protein and 2 bags of Radar farms mixed berries (blueberries, marionberries and raspberries).

Went to local store and picked up a bunch of ripe bananas, which I peeled and froze. Blend 1/2 cup berries and 1.5 scoops protein powder with 1/2 the frozen banana and a delicious high protein smoothie which is the perfect texture.

Here is a basic breakdown of the cost and ingredients. You can change the amount of protein, add milk or yogurt, use more berries or a whole banana depending on your preference for extra protein or carbs.

TOTAL COST (est. 30-70 smoothies)
Protein 6lbs $30
2 bags Berries $20
Bananas (store) $3

Cost Per smoothie around $1.00

Optional Yogurt or Milk

Calories per Smoothie
1.5 scoops of protein: 210 calories, 40 grams protein, 3.5 grams fat, 5 grams carb.
1/2 cup berries: 35 Calories, 8 grams carbs
1/2 banana 50 Calories 13 grams carbs

Total: 295 Calories, 40 Grams Protein, 26 grams Carb, and 3.5 grams fat

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Weight Loss Supplements

Weight loss supplements have long been the best seller at your local "health food" store.

Another pet peeve of most serious personal trainers is the "local health food" store which is really just another way for supplement companies to push their ineffective, unsafe, untested, money making weight loss supplements such as the infamous fat burners.

The top selling weight loss supplements are usually just a doctored up caffeine pill. They sell because they work, and they work because they're an addicting low potency form of speed.

They are one of the few supplements people "feel" working because the caffeine stimulates their central nervous system.

The negatives are the jittery caffeine side effects and the down when a person discontinues use. Not to mention all of the dangers which are associated with misuse.

Other weight loss supplements include appetite suppressants which rarely achieve any clinical success and nutrient blockers such as alli which work but have nasty side effects.

The sad truth about weight supplements is there is no limit to what people will believe. In this weeks top 5 Shocking Weight Loss Secrets which was a parody article someone actually inquired about getting the "gold covered" weight loss supplement which was a total joke.

The first entries on the list were meant to be so audacious that by the time the reader got to the Al Qaeda led terrorist weight loss program they would be seriously scratching their head.

The point which needs to be mentioned 1,000,000,000,000+ times is There are No Secrets to Weight Loss ... Period

Overall instead of using weight loss supplements it is best to go on a fat loss diet or change your nutrition to a healthy diet which you can use your entire lifetime.

The point is, a solid nutrition program based on healthy foods will always be better than weight loss supplements or fat loss diets no matter what the circumstances.

2 Pigeons in a Coffee Can BIRDS BIRDS BIRDS

Lately I have been fascinated by pigeons. Ever since I moved my desk near my window I noticed the pigeons that roost on my fire escape. Even though I hate birds, I have a reason, I enjoy the company of the pigeons.

I noticed 2 eggs under my fire escape which are unhatched and I'm hoping to catch the hatching eggs on my new Canon HG10 High Definition Camcorder. Right this moment the 2 pigeons are bringing leaves and twigs to the rusty coffee can to build a nest. I think the eggs are going to hatch soon.

I remember these pigeons on my fire escape a couple of years ago, and I noted the ghetto nasty pigeon laying in that coffee can for what seemed to be months. These two pigeons do not seem to be very ghetto though, if there is such a thing.

The reason I hate birds is because throughout my life, I have had bad experiences. Namely 3 specific times when birds got the best of me that I remember.

1. A couple of years ago, when I finally got sick of having a car in the city, I went to the Harrison St. carwash. As I was washing my car I noticed pigeons above the cinderblock wall which made up the carwash. I couldn't resist, I sprayed them with the power washer forcing them to relocate.

Just as I got done drying the car the people were going to come look at it in about 10 minutes. I looked up and there was a GIANT amount of pigeon shit on it. It looked as if someone poured out a COMPLETE bottle of 1000 island dressing on my car. I looked up and a pigeon was perched on the washer hose holder just staring at me, saying "what ?"

2. When I was a kid, my parents used to take me to the duck and geese pond in foster city so we could throw bread to the ducks. It ended up being throwing bread near me and I would get hoarded by the giant geese (who were taller than me at the time) and ducks.

3. This is the absolute most traumatic event. I was a kid and was at the zoo with my family. I was sitting with my mom eating a hot dog on a picnic bench. There was a seagull on the other side of the table. I remember this like it was yesterday.

The pigeon looked hungry. I pulled pieces of bread off of the hot dog bun and thew at towards the seagull. The bird had no part of that. He walked right past about 3 pieces of the bun, and grabbed the hot dog and ripped it right out of the bun and my mouth and flew off! I remember crying and being afraid.

I think ever since then I have hated birds. They always seem to piss me off or get the best of me. I guess I'm just destined to die of the bird flu!

Oh MY God! I totally forgot to blog on Blogger!

I've busy working on my 6pack Abs Abdominal website 6packQuest.com I found some good keywords which I am trying to take advantage of.

I got in a bike wreck yesterday. Another crazy, no helmet wreck in which I was left completely 100% unscaved. This time I was riding about 1/2 speed as usual on my way home from work. I had a bag of groceries and had it in my left hand. What I didn't realize is the bag was swinging and it got caught in the front spokes. This of course had to happen right as I was running a red light.

I flipped over the handlebars and was pounded head first into the street in front of the oncoming traffic. I got up, and my bike was missing a front spoke and clunking along, but it survived. I got that adrenaline rush after and have felt no ill effects since. Lucky!

My last wreck, (in the pic) I was crossing Van Ness on Mission st. one of the busiest and largest intersections in the city. I was probably going 80% of maximum speed and I hit a homeless drunk on a bike. I must have flew over my handlebars like 10 or more feet.

I was on the way to the personal training session with no helmet :( and I walked my bike the next 5 blocks with a bent front wheel. Again I received absolutely no damage to my body. I feel like Bruce Willis' character on Unbreakable!

Another Site Building Marathon.

I have spent all but 3 hours today from 9am working online! I stubbed my toe really bad on my bathroom door. My sock is bloody from my smashed little toe. It put me in a bad mood and I didn't make it to the gym. I didn't feel like walking and I didn't want to get my bicycle stolen in the ghetto 24 hour gym parking lot either.

I started my site build it site. I think I screwed up and didn't find enough high traffic keywords yet. I did get many great ideas for AskTheTrainer.com I have been having fun today putting ads up for my abs site, 6packQuest.com At first it was pretty cheesy, but it started getting some decent google free traffic and I edited it a bit.

I only trained a couple clients today. One has a knee problem that is puzzling me. I forget what it was called. It motivates me to get the NASM CES certification, which is corrective exercise specialist. I am planning on getting that certification for my next continuing education. I think I will go to sleep tonight and get myself on a normal schedule.

Finally Found a Spare Second to BLOG

I have been immersed in the crazy world of SBI which is a web host which shows you how to build a successful website. This is not the way I have ever went at anything, perhaps it is why I have failed. FitSF is a great site, but if I wanted to make it a national website, I have already failed with the domain name. SBI has you choose the domain name on day 6.

This program is very in depth and focuses on preparation. It actually gives you 10 days to learn and prepare before you start your site. This is to make sure you choose a site which will be competitive with the search engines.

It is a good way to approach many things I guess. To learn a lot about it and prepare intensely until you know exactly what you are doing. I hardly ever do this, and it is painful to me to try to figure stuff out. I'm actually listening to one of their tutorial videos right now.

My website will be devoted to women and their problem areas. To my surprise there is not much competition with specific body parts like waist, thighs, legs and arms.

WORKOUT

Today I sprinted to the gym and lifted weights for about 20 minutes. I did dumbbell shoulder press, some biceps concentration curls and then sprinted home, quick and painful, speaking of painful, I woofed down a giant sandwich before I had to goto the gym to train clients. Alka Selzer helped my intense stomach pain. Word of advice, don't cram a giant sandwitch down your gullet in 2 minutes!

Yet another Personal Training Website!

Just when I thought I had enough, I got another personal training website tonight. I got it through this program called site build it. They are actually a web host who specialize in making websites for beginners but not only making sites, promoting them as well. I still haven't started AskTheTrainer.com :( but my vision of how I want the site to look is pretty clear. I just have to put in the time, which will be significant.

I searched all over the internet and youtube and could not find 1 single negative comment about site build it, so I figured I have to give it a try. I haven't figured out what my domain will be, but I will choose a theme which I do not currently have a website about. I was thinking big arms, but I want women and men to both be interested in my content.

I got a message back from the website which I may write some articles for. I don't know if the editor read the article but I'm sure he will edit some of it. I stand by my work and think it is a great article. I've never been as focused on anything before as this web business. The second I heard about how you can monetize ANY website, I was hooked and I've spent every waining moment for the last month thinking about, and working online to establish a web presence and eventually get total control over my time.

WORKOUT

Today I sprinted pretty hard to the gym and got right on the upright stationary bike and pedaled on level 15 until I burned 300 Calories, it took 24 minutes while I was reading my Kanji manga book and listening to the prodigy on my ipod. I then sprinted home and went to train my clients.

GREAT SUPERBOWL

I woke up early and worked on my website fitSF.com and then went to the gym and started watching the superbowl while on the cardio bike. I had a pretty good lifting session before I did my cardio too. I saw a friend at the gym and went to safeway where I bought 70 bucks worth of groceries. She was going to give me a ride home so I could stock up on stuff. I spent 70 dollars and right now I can honestly say I have no idea what I bought. Don't you hate when that happens?

I came home and watched what was one of the best football games I have seen in many years. The circumstances really made it great. I always root for the underdogs and this game I feel the Giants were the ultimate underdogs. My heart was racing and I saw maybe the best play of all time. With less than a minute left, Eli Manning was sacked... no wait, he wasn't he amazingly got out of a gauntlet and threw up a prayer. The prayer was answered by an absolutely amazing freak catch by an unknown receiver Tyree.

After I'm done watching this NFL love fest on the post game show I will start getting down to business. I have to finish the article I am hopefully getting paid for an online website. I am also looking to start working on my new website AskTheTrainer.com I am hoping I can also study a little Kanji tonight for my Japanese class.

I put some of other people's articles on my website fitsf.com today and I found it difficult to find worthy articles. The free fitness articles that I post are 10x better than most I've read. I don't know if I'm just good at writing about this stuff or other people just put out very average uninspired waste of cyberspace articles.

How Many things Can YOU do at Once?

I'm getting sick of dealing with my problem. I know it affects many people but I'm wondering if I truly suffer from a mental disorder. It may sound bad, but it really is not that bad. I've been told I have ADD by many people. I sometimes have no ability to focus.

So I had a very light day today, basically from 3pm til now, I've accomplished absolutely nothing. I didn't work out, I didn't finish any web pages, and I didn't study my Japanese. I'm just kind of aimlessly updating 3 websites and 2 blogs at the same time. All this while I'm bidding on an ebay auction, checking the results on UFC events, reading about yet another mall shooting, albeit this one was apparently a robbery attempt. I'm also thinking of acting on my major plan which is a secret!

I did talk to an old client of mine, now a father of a growing boy and a second kid in 3 weeks, congratulations BIG D. He is an expert computer programmer and we're planning on having lunch sometime next week to talk about venture capital and the software requirements and more stuff.

Last night I did publish all my temporary sites with links back to my up and running sites. AsktheTrainer.com which is my main site and HUGE project that I haven't started I am having trouble even starting. FitnessTrainerLIVE.com which was the domain I was going to use before I reached deep in my poor pockets and shelled out the cash to get askthetrainer. I also have AskaTrainerLIVE.com AsktheCPT.com & AskTheTrainerLIVE.com I haven't decided yet whether I will keep these domains, try to sell them, or just let them run out.

I didn't get a chance to workout today, I should say, I didn't workout today, which lately has become a recurring theme. I did walk from my Japanese class back home which took about 30 minutes, but I wouldn't call that cardio. I plan to go to bed earlier than usual tonight so I can get to the gym refreshed first thing in the morning tomorrow.

I did a great fitness tip of the day yesterday which I really want to leave on my site for a couple days. I definitely think I need many more images and videos on my sites to make them more user friendly. That is why I'm about to spring for a Canon HG10 HD HDD camcorder. I thought I bought one earlier in the week, but the company was selling a Chinese knock off and were out of stock. I got beat out on a bid on ebay earlier today for the same camera. Out of all the reviews I have read, it is my only choice. I think I will work on my San Francisco Personal Training website fitSF.com right now for a bit, or maybe take a nap before I start writing my article for an online website.

Any Venture Capitalists Read Personal Trainer Blogs ?

Nihongo kurasu wa ashita desu. Gozen Kuji kara go go juniji made desu. I just said, "Japanese class is tomorrow. It starts at 9am and ends at 12pm."

I should be studying for my quiz I have to take in the morning but I'm on hold again with my hosting. My hosting is luckyregister.com I think they have tremendous 24/7 customer service and a good price. What I found out, is there bunch of sites which are all godaddy.com sister sites, another which I bought a domain on is sugargodaddy.com

I bought the 3rd domain for my great idea which I hope I can parlay into a huge life changing business venture. What is holding me back? Well, all I am is a personal trainer with 3 domains, an idea, and a vision. I don't know where that leaves me, but I will try my best to figure out a way capitalize on it.

I have told only 1 person about my idea (not fitness related) and he is a Berkeley grad software designer or computer programmer, is there a difference? He thinks it is a good idea. I have emailed a couple venture capitalists and asked them where I stand. They contacted me back, but I will wait until Monday to call them. I should probably research a little more and do a business plan before I contact anybody. This is a problem because I am to a business plan what YOU are to the quadratus lumborum pelvic floor muscles.

personal trainer Constantly Learning, Promoting & Sitting on my Butt

Promoting a website is very time consuming. Starting off there is a lot of entering and re-entering your personal data. I have spent the last 3 hours submitting a single article to article directories. From my limited experience and knowledge I have learned that this is a great way to get your name out there. I haven't even worked on my website fitsf.com today. But I did post a link to my fitness icons page on Digg.com Hopefully people will like it.

I also have a paid article for a website I have to write by the beginning of next week. This is a huge challenge for me because I not only have to divulge a lot of information, I also have to keep the reader's attention and interest. My article is personal training related and since I'm a personal trainer and not a writer it will be very difficult for me.

All this website stuff is tremendously exciting for me. I can see a future of less work and more free time if I continue to get this web stuff going. The only problem is realistically it will take a year or two. At my current pace of spending hours in front of this computer and not getting paid but pennies, I risk the possibility of burnout.

Identifying this is part of the solution, but I know I have to act as well. I need to find some balance and it starts with exercising smart and eating less. I have been eating like a sumo lately with a friend in town and not exercising much. If I exercise intensely for short amounts of time, I shouldn't get too hungry. This will be good because my overall activity level is way down.

Maybe when the weather gets warm again I will start being more active but for now I need to tone down my diet and eat a lot of fresh fruits and vegetables and lean protein. I shouldn't eat out except for social situations. I have personal training today at 5 until 9 so I need to get to the gym within the next hour. Since I lifted weights yesterday I will do my 1st cardio session in almost a week today.

WORKOUT

Today I will focus on cardio. Since I haven't did any intense cardio in almost a week, I may take it easy. I have some Kanji (Japanese characters) I need to study for my Saturday morning class so I may choose to get on a machine and work at about 65% of my max heart rate.

I have been mentioning this in my blog very often. If your body is tired or not accustomed to an intense workout, progression is key. Start at a manageable measurable level on a cardio machine and complete your session. You can build on it and next time attempt a more difficult level.

Personal Training on a Rainy Day

I have 10 minutes to get to the gym and of course I'm procrastinating. I am heading there 15 minutes early because one of my clients comes early to do a little cardio before our session. It is good because it gives me some time to prepare some personal training sessions for later in the day.

Got done with all my training sessions and now I'm in writing mode. I'm trying to partition my time between my Japanese studies, writing articles, working on websites, and unfortunately a video game. I got back into this game on my PS3 called God of War II which is a mindless action game based on Greek Mythology. I'm a huge fan of Greek Mythology so when I play it and make progress, I can't stop.

I just finished submitting some articles to ezinearticles.com They are not my best work, but I looked at some of the other articles in the same field and compared to those mine are masterpieces. I will now look at a program that will submit the same articles to multiple websites. It will be a great way to get my name out there in cyberspace. I am still wondering if I should post my articles on fitSF.com or HealthandFitnessRx.com though.

WORKOUT

I had an hour break in between clients today. I spent the first 25 minutes doing some bench press and lat pulls along with seated rows. I just loaded 225 on the bar and did about 7 sets of 5 with little rest as possible. I supersetted those with different angle back exercises. I finished with a set of biceps and a set of triceps on dumbbells and cables respectively.

"Fine Dining" is Overrated! for the Personal Trainer

I may as well ad eating out to the list as well. After going to this restaurant Boulevard in the financial district I am sitting here writing somewhat disappointed. The place was nice and the food good, but I would say with 100% confidence it was not worth $100+ to eat it.

I would probably feel the same right now if I went to an Indian buffet, bloated, sleepy , tired, and painfully full. The difference is if I went to an Indian buffet I would not be a couple hundred dollars poorer. We Went for a birthday party so I think it's justified but I don't think I want to goto "fine dining" establishments unless it's a social thing. To me it is like spitting in the face of all the poor people.

Speaking of poor people, I learned something last night that made me bad. Every so often I see homeless people begging for money by trying to sell you this fake newspaper called the Street Sheet. I obviously scoffed at these people just as most people do to beggars in the streets here in San Francisco. I found out last night though that the paper is put out so it gives the homeless a quasi legitimate way to earn money.

From now on I will be sure to give the homeless people selling the Street Sheet a dollar or two. I will also spread the word about the Street Sheet to all my personal training clients.

Today is the 2nd to last day my friend Nuchie from NYC is in town. We are going to tour some sites around the city and maybe Marin county. I haven't been working on my blogs or web presence lately but a break is a good thing.

WORKOUT

I haven't been working out either very much, but a break sometimes can be a good thing.

Sleeping Patterns ALL JACKED UP

I just got back from my Japanese class about a hour or so ago. Another class where I was thoroughly confused but still love it. I learned more charachters and I pretty much aced a quiz that went over last weeks charachters which I just really studied this morning.

I actually went to sleep a little after 12 midnight last night. I woke up in the morning around 6 and couldn't go to back to sleep. It may have been my friend from NYC who I am picking up at the airport that stressed me out. Probably my dad who was in the emergency room last night the most.

He has lymphoma and has been undergoing chemotherapy for a few months. He developed a fever over 100 degrees so my mom brought him to the emergency room. They determined he had pneumonia and put him on antibiotics. I called him and he sounded like crap. I will go visit later when I go pick up my friend from the airport.

I have been thinking of ideas for my new website AskTheTrainer.com which is going though a domain transfer right now and have some pretty good ideas to increase its search engine rank as well as number of pages.

WORKOUT

Today I walked from Japantown to my apartment which took about 30 minutes. I don't think I will do any gym activities today because I don't feel up to it. Sometimes it is better just to not do anything or take a nap. Generally the next time you will have more energy and motivation.