Smash it up inbetween meals…. Keep your metabolism on a roll!!

I was asked the other day “what is the best food to have between meals ” ?

This is a slightly tricky question because it depends on what your goals are and wether you want to maintain, lose or gain weight.  The person I was speaking to was a 22 year old male who wanted to put on weight.  So it was simple….  I gave him the example below.  This is one of my fav’s to have in between meals. High in complex carbs, protein, creatine energy and super antioxidants.


So this is it….

Per serve:  200 grams of oats, one mashed banana,  a 30 gram serve of protein powder, 5 grams of creatine monohydrate/glutamine mix, and a tea spoon (5-10grams) of super food powder from “allyouneedislove superfoods”.

Its a great way to supplement your day with “inbetween” meals. You can also add some yogurt and really beef it up as a big breakfast.

If you are wanting to lose weight you will need to play with the quantities of what I have suggested.  The meal will still be appropriate just cut the portion down to suite.  Also, exclude the creatine, you wont need it.




Why do we need strong glutes???


Ok, I have explained why we need strong glutes so here’s how we get them…..

Studies have been conducted using EMG technology.  EMG stands for electromyogram.  This is the testing of the electrical activity of muscles.  So the more electrical activity within a muscle during a movement means that the muscle is highly responsive to that movement.  When you overload a muscle during maximal activation you get maximum muscle cell involvement therefore the best results and outcome.

So, here they are, the gluteal exercise that will give you the strongest, most supportive, functional and best looking back side around!!!

I have adapted these to be done at home. You don’t need to use theraband but you can to add more resistance.   These can also be adapted to your gym using pulleys and free weights.


Here we go.

Exercise 1:  Pre Exhaust. We will fatigue the glutes directly. Raise the leg slowly, ** Squeeze ** at the top,  then lower slowly. 3 sets x 12 reps.


Exercise 2:  Pre exhaust.  Again specifically targeting the glutes.  Raise the leg slowly, ** Squeeze ** at the top,  then lower slowly.  3 sets x 12 reps.


Exercise 3:  Pre Exhaust. Slightly more functional. Incorporating more muscle mass. Stand turn your leg slightly out (pointing your toes away from you), lead with your ankle, take your leg as far back as possible whilst keeping your back straight, then return to the start.  3 sets x 12 reps.



Exercise 4:  Compound exercise. Box steps.  Repeat one leg per set of 12.  So start with your Right leg on the bench, push off and stand up straight. At the top of the box straighten your leg, and ** squeeze ** your glutes.  Lower your left foot to the ground slowly, push off and start again. Do a set of 12 on your right leg then a set of 12 with your left leg starting.  This is one set.  Complete 3 sets x 12 reps.



Exercise 5: Compound movement. Deep Squat.  Using heaps of muscle mass.  Fatiguing the glutes to the maximum after they have been pre exhausted.  Please remember:  you DO NOT need to go heavy with weights with this exercise.  keep the movements slow, deep, and squeeze until the very last rep!!   *** as you stand into the starting position make sure you squeeze you glutes as hard as you can ***  3 sets x 12 reps



These can be done 2 – 3 times per week.  Ideally I would do them after a walk.  If you do them at gym with increased resistance try 1 – 2 times per week.


Then finish off with the following two glutes stretches.  2 x 20 sec for each leg.