My Favorite Post-Workout Shake Recipe

I'm sure you know by now from my newsletters that I'm not the biggest fan of typical supplements... you know... the hypey types that claim you can "blast off 8000% more fat with this" or "build 2456% more muscle with our mega-mass volumizer insanity"

That stuff is just for people that love to throw their money away on worthless crap that might not even have what the label claims in the bottle.

Of course, I put my trust for some quality items in my friends at

As for post-workout shakes, my favorite is to actually make my own homemade shakes...
Here's one of my favorites:

Chocolate-banana post workout shake

- 1 frozen ripe banana, chunked- 1 cup water- One 6-ounce container of chocolate or strawberry flavored yogurt (full sugar)- 1 scoop quality whey protein (try to find one with no artificial sweeteners)- 1 tbsp pure cocoa powder (if extra chocolate flavor is desired, and more antioxidants too!)

That's one of my favorites and pretty damn simple too. The ripe banana and the full sugar yogurt add a good dose of simple carbs to help replenish muscle glycogen after a workout (remember that post-workout is the only time of day I advocate a carb spike such as this). And the whey protein and yogurt add some quick digesting protein to help kick start muscle repair as well.

If you don't like chocolate, you can skip the cocoa powder and also use a different fruit flavor of yogurt. Also, if bananas aren't your thing, try freezing strawberries or another fruit. There are endless flavors you can come up with here!

On the topic of making your own supplements at home and saving a lot of money, my friend Jeff Anderson has an interesting website that shows you how to save mucho duckets by concocting your own supps instead of wasting your $$ on supps that you don't even know if they're legit or not...


Til next newsletter,Don't be lazy... be lean.

Mike Geary
Certified Nutrition Specialist
Certified Personal Trainer
Founder -, Busy Man Fitness .com & Best Exercises & Workouts for Skiers

Killer Ab Workouts


A new healthy food I found

In the subject heading today, I really didn't find a "new" food. It just so happens that it was "new" to me, since for some reason, I never remember eating these before.

It's always good to keep an open mind about trying new and different foods all the time. It certainly keeps things interesting. It seems that many of us tend to get stuck into a routine of always getting the same exact types of food at the grocery store each week.

Sometimes, I like to visit a different store or look more closely in a different aisle that I usually just breeze through to see if I'm missing anything.

Sometimes I'll find something that may be common food to some people, but that I've been overlooking.

This week that common food that (for some reason) I had never tried before was figs. I guess when I was a kid I did eat fig newtons, but that's a whole different story, full of corn syrup, sugar, refined flour, and processed refined oils.

But I had never eaten whole figs...the real deal.

So the other day, I was in the health food store and saw a bag of whole figs and decided to give it a try. Now I have a new favorite dessert treat that is also healthy.

Sure, figs have a little bit of natural sugars, but they also have a good dose of fiber to help blunt the blood sugar response. Also, as long as you only eat 1 or 2 whole figs, the amount of calories are fairly negligible, while at the same time it helps to quell your sweet tooth (instead of eating a high calorie dessert).

Not only that, but figs are one of the richest sources of minerals of any fruit. In addition, they have a wide array of moderate amounts of vitamins, including vitamin K.
Although I'm now on a fig kick... that wasn't really my point to this email.

The real point was to remind you every now and then to try to break out of your grocery store habits where you buy the exact same foods every week, and instead look for healthy whole foods that perhaps you haven't tried before.

Expand your horizons and it makes eating healthy all that more interesting!

Instead of your typical banana, apple, or orange... maybe get a little crazy this week and try a persimmon, passionfruit, pomegranate, dragonfruit, or guava (if those aren't your usual fruits).
Or if you usually just get chicken and beef as your meats, why not try lamb, bison, venison, ostrich, wild boar, or some exotic fish this week.

Hopefully that gives you some ideas to get started on diversifying your grocery cart.

Of course, if you need ideas for healthy meals that promote a lean healthy body for life, there are 84 lean-body meal ideas already planned out in my Truth about Six Pack Abs program...

Til next ezine,
Don't be lazy... be lean.

Mike Geary
Certified Nutrition Specialist
Certified Personal Trainer
Founder - & Busy Man Fitness .com

PS - if you liked todays article, feel free to copy and email this link on to any of your friends, family, or co-workers that would enjoy it.

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