Mix up your cardio with the Stairmaster

We can all agree that incorporating cardio into your weekly routine will help burn fat and calories, but which one is the best. Starting a new weight loss plan or just being a gym rookie can be quite intimating at the gym. The fear of most beginners at the gym doesn’t come from the lack of ability but the lack of knowledge on the benefits of the different cardio equipment. The key to any successful workout is sustaining a high heart rate. Break your own personal mental barriers, try something new. Some equipment can be more taxing than others but thats a good thing. Once I feel my body getting use to an exercise I change it(stair master, elliptical, step master, lap pool, treadmill, spin class, etc) Never let your body get use to doing the same exercise over and over you will not see the results as fast.

So what are the benefits from using the stair master. First its hard especially if you haven’t done cardio in awhile. Climbing stairs alone can be taxing but doing it for 30 minutes is a workout. Leg workouts usually burn the most calories and the stair master aims at the leg muscles with different levels of intensity and speed. The stair master is great for the cardiovascular system because of the fat burn and muscle strain on the leg muscles. Specifically the stair master aims at your hamstring, gluteal and abdominal muscles. Depending on your pace and intensity you can burn 300-500 calories in 30 minutes. Personally for me it helped me burn body fat especially in the abdominals and built a cardio endurance for other cardio equipment.  Once you sustain a good balance on the stair master try doing without the side rails its great for balance and a calorie burn. Whenever you start a new routine track your progress always try beat yourself the next time at the gym. Try the stair master the next time your at the gym, let me know how it goes!!!



Chocolate Protein Cupcakes

Your weight loss battle is all about balance between diet and exercise. I am not a calorie counter per say but I try to make the right choices whether I’m making a meal for myself or dining out. Once you achieve your goal weight, the weight loss journey needs to become a lifestyle. I know from experience old habits shows its ugly face from time to time and its a struggle making the right choice. It’s not just about dieting for a month, 3 months or even a year its a lifestyle. I will be the first to admit I will treat myself to the pizza, burgers or sweets every once in a while but a healthy lifestyle is all about balance. Far too often i found myself steering off course because I was depriving myself of the things that made me fat, rightfully so (I was 300 pounds). I needed to be creative, how can I enjoy the sweeter side of life without derailing my whole weight loss journey.

Okay many of you should know by now to read labels when shopping at the local supermarket. I broke down the nutritional information for you so you can see eating healthy can be enjoyable with a little creativity. I’ve seen similar recipes out there but this is my own personal recipe. This recipe I can up with one day when I really wanted some chocolate. I think its pretty close to the real thing, what do you think?

Ingredients you will need

Chocolate Peanut Butter Protein – Use any Chocolate peanut butter protein GNC and Nutrishop sell a variety of  low carb,sugar, high protein powders (always read the labels). I use War Pharma protein find it to be the best tasting with zero carbs, sugar and lactose. Its 130 calories per scoop and 32 grams of protein, it packs a punch.

Vanilla Almond Milk UNSWEETENED – Any unsweetened almond milk will work or water

Oatmeal – Make sure its old-fashioned oatmeal not instant the nutrients have been stripped when you use instant oatmeal.

Honey – Any store brand will work here.

Cupcake pan or sheets. The cupcakes will hold up better in the pan, spray the pan with some pam first.

Okay now that we have the ingredients let’s make some chocolate

Combine 2 scoops of whey protein with an 1/8 cup of almond milk or water. The consistency will be pretty thick add a splash of almond milk or water if needed. It should be thick enough for you to use your finger to get the mixture off the spoon. Once that mixture is mixed well 1 tsp of honey and 1/4 cup of oatmeal. Mix well and use a spoon ladle mixture into cupcake pan or sheets and fill about 3/4 of the way. The recipe yields only 2 cupcakes just double or triple the recipe if you want to fill a whole cupcake pan. Sprinkle a teaspoon of oats on top of cupcakes. Place tray or sheets in freezer for about 30-40 minutes until firm enough to enjoy.

1 cup cake yields:

Calories 192

Protein 34g

Carbs 7g

Sugars 5g

Fat 3g

Thats awesome, this is a great snack before or after the gym. If your taste buds prefer a more chocolate taste you can also 1-2 tablespoons of unsweetened cocoa powder. If you like peanut butter smuckers makes an all natural peanut butter just be careful although those are good fats eating too much peanut butter can be damaging.

Do you have any receipts or stories about your weight loss journey, please post or email me at boylesgym@gmail.com


Strawberry Lemonade

This is one of my favorite fruit smoothies very tasty and simple to make. For this drink you will need to purchase a bag of frozen whole strawberries in the freezer section of the grocery store. Please stay away from sugar added or syrup added frozen strawberries any big local supermarket should sell just frozen whole strawberries.

– Defrost the bag of frozen strawberries overnight or until strawberries are very soft and syrup is in bag

– Measure out 1 cup of strawberries add to your blender

-Add 1 1/2 cups of crushed ice

– 1/2 pack of the individual crystal light lemonade packets

– 3-4 packets of splenda or your favorite sweetener depending on how sweet you want your drink. I use 4 packets but I love sweets.

Blend until smooth add water if needed.

At only 75 calories per drink I think this is a winner. There are many benefits to eating berries (antioxidants) as long as you keep your fruit intake to 1-2 servings per day (sugar) and I usually try to drink this in the morning or before the gym.

Do you have any recipes or stories you would like to share, please post or email me at boylesgym@gmail.com