Lifting weights is important for everyone, no matter what the goal is. Whether is be for weight-loss, strength, “tone” (I hate that word because it’s actually the product of dense muscle through weight training and lowered body fat, but, I digress…), performance, posture, the list goes on.  Whatever the goal, I guarantee weight-training is part of the equation.

When weight-lifting and resistance training, it can be easy for one to focus on how much they are lifting as opposed to the more important factor of how they are lifting.  When I say “how,” I’m talking about tempo.  Over time, training at the same tempo - or at an incorrect tempo - could lead to injury, plateau, or just boredom of your weight training program.

In this week’s Made Fit TV episode, I show you the basic tempo you should practice when lifting weights. This goes for beginners all the way up to seasoned lifters.  And to mix up your program, I show you a challenging tempo technique that can increase your muscle endurance, performance, and even size for you guys out there!

Time management is probably one of your biggest enemies when it comes to your fitness plan.  You may think you don’t have the time to work up a good sweat, but I guarantee you have 20 minutes to spare each day. Come one!  The key is to get creative, stop making excuses, and try something different.  The technique of supersetting your workout may be the answer.

Superset is not a method that will give you super powers, but it will make you stronger!  The basis of the technique is to perform two of more movements back-to-back with minimal rest in between sets.  This method forces your body to push beyond your comfort threshold, improving your endurance in cardio and muscle performance.

Like I said, it can take as little as 20 minutes a day to implement into your healthy eating plan and fitness program to see better results than you’re already seeing.  It can also be a great way to push your body over that dreaded plateau.  I show you a great combination of total body movements in superset form in this week’s Made Fit TV episode.  Check it out, follow along, and print out the workout guide below to take with you to your sessions!

Superset #1- Legs & Back

• Squat to Back Row
• Deadlift to Underhand Row

Superset #2 - Chest & Abs

• Push up to Plank Pelvic Raise
• Chest Press to Reverse Crunch

Superset #3 - Arms

• Bicep Curl to Inverted Press
• Front Shoulder Raise to Front Press

One of the most popular questions I receive in my emails and comments is “What is a good protein shake to drink?”  After directing people to Episode 53 “What Protein Supplement is Good For Me?”, I continue by saying that you can add whatever you want to a protein shake that makes it nutritious.

However, sometimes leaving room for too many options leaves many to feel lost and undecided still on what to add to them.  In addition, there is also a direct relation to the ingredients in your shake to what time of day you are training and when to drink them. So much to think about!

Well, not to worry!  In this week’s Made Fit TV episode, I provide you with two delicious and healthy protein shakes straight from my own nutrition plan!  It features one shake recipe that Chris loves, and one that I love!  Check out the video and print off the recipe and nutrition information below so you can make these shakes part of your meal plan, also!

Strawberry Banana Cheesecake Protein Shake

Ingredients: 1 scoop vanilla or cookie-flavored protein powder of your choice, 1/2 cup skim milk, 1/4 cup water, 4 or 5 thawed frozen or fresh strawberries, 1/2 large banana, 1 tsp dry sugar-free strawberry jello mix, 1 tsp dry sugar-free cheesecake jello pudding mix, 3 ice cubes

1. In a blender, combine the water, ice cubes, and milk, followed by the protein powder, and strawberries

2. Mix for 30 seconds to allow the strawberries and ice cubes to break up

3. Stop the mixer and add in the banana and dry jello mixes

4. Blend for about another minute or two to desired consistency

5. Enjoy!  (Add more water if you want it less thick)

* This shake is best enjoyed as a morning meal replacement or one hour before an intense cardio or weight-lifting session because of the higher blend of carbohydrates, fiber, sugar, and protein. You can also split it in half for two meal replacements or snacks on a recovery training day.

Nutrition Info:

320 calories, 3g fat, 35g carbs, 7g fiber, 25g sugar, 27g protein

Peanut Butter Mocha Protein Shake

Ingredients: I scoop of vanilla or cookie-flavored protein powder of your choice (if using chocolate flavor, cut the cocoa powder serving in half), 1 tbsp cocoa powder, 1 tbsp natural peanut butter, 1/4 cup skim milk, 1/2 cup chilled brewed coffee, 1 packet of sugar substitute of your choice (splenda, stevia, etc.)

1. In a blender, combine the coffee and milk, followed by the protein powder, cocoa, peanut butter, and packet of sugar substitute

2. Mix for one to two minutes, or until desired consistency

3. Add 2 ice cubes if you want it thicker

4. Pour it in a glass over ice and enjoy!

*This protein shake is best enjoyed as a meal replacement or snack 30 minutes before a cardio or weight-lifting session, especially in the morning for an extra boost of energy.  The higher fat and amounts and lower carb amounts are great for figure athletes in their training season.

Nutrition Info:

250 calories, 10g fat, 10g carbs, 4g fiber, 2g sugar, 25g protein

Nothing bothers me more than to know that most people take better care of their cars than their bodies!  People tend to use the excuse the “being healthy is expensive.”  Well, same with going to college, but most of us do it anyway and go into debt in the process! But, why do we do it?  Because it is an investment in our future.  Same thing with your health.

Health is only as expensive as you make it. It is not something that you can go into debt with because the healthier you are, the longer and better quality life you will live.  In other words, health is an investment that will pay you with priceless gains.  The key is to be smart about what you invest your time and money into.  In this week’s episode of Made Fit TV, I show you Six Ways to Spend Smart on your Health that can save you money and get you healthier at the same time.