Mass Building Protein Shake

Try this recipe for a home made muscle building protein shake. It will add some really good extra calories to your diet to aid with bulking up.

Half a Pint of Milk (semi skimmed or full fat)
1 tbsp of peanut butter
1 tbsp of powdered oats (you can use normal rolled oats but blend them first so they are powdery)
1 banana
1tsp of honey
1 tbsp of natural yoghurt
(+ a couple of egg whites if you fancy!)

This will be a very nice tasting shake (adjust amounts through trial and error for your own taste) and will give you plenty of extra good calories, protein and no bad fats. Chuck a scoop or two of protein powder in there if you really want to max it up!

Happy shaking!

'myprotein.co.uk' Supplements

Use this link to a great supplement site called MyProtein. It is a web based company that not only produces the cheapest, highest quality supplements i have come across, they are also the best tasting! Which counts for a lot!

Use the code MP139693 for an additional 5% discount.

I used another company for years until i came across these guys.

Its at:

www.myprotein.co.uk

Give me a shout if you need any advice about which ones to take for your specific goals.

5-minute glute / bum / legs Blast Video

Here's another 5 minute 'blast' video that will hit the stubborn areas of the legs and glutes (bum!).
Enjoy.

CrossFit Level 1 Instructor

CrossFit Level 1 Instructor!

I'm excited to have completed my Level 1 certification this past weekend.

It was a great weekend and very inspiring. I now realise quite how many people are getting into CrossFit and i think its on the point of getting huge in this country just like it has done in the States.

It has also opened doors on lots of new avenues of research for myself that will only benefit you guys, my clients, as a result! I feel like a sponge at the moment in wanting to absorb as many new pieces of fitness research as i can.

Have fun!

What is CrossFit Article

CrossFit Level 1 Instructors Certification

Im off to do my CrossFit Level 1 Instructors Certification this weekend which I have been looking forward to for a while now. It should be an excellent, if tiring weekend.

I have touched on CrossFit with a few of you and tried to get across how excellent i think this way of training is. Indeed, its all i have been doing myself for the past 6 months and i know that i am currently in the best shape of my life.

The good thing about CrossFit is that anyone can train in its methods and see remarkable results whether you are 16 or 60. It is without doubt the best way i have found in 15 years of training to lose weight, tone up and get an all round superb level of fitness. EVERYONE will see results by following its methods.

And most of all...........ITS FUN!!!

I have posted a link here to an article which will describe the foundations of CrossFit in a bit more detail so you can really understand the benefits of its methodology. Read it carefully as it may well change the way you train for ever more. I will post more articles on here over the next couple of weeks that will give you more information.

If you would like anymore information now or have any questions dont hesitate to get in touch. Some of my clients have been realising the benefits of CrossFit after just a couple of sessions.

Have fun!

(copy and paste the link below into your browser address bar)

http://docs.google.com/fileview?id=0B5qOhtCqy32BNDNkNWNhMTEtYjI3NC00YjVjLWFhMjgtNmMzYzAyODZjOGRh&hl=en

HALF PRICE TRAINING SESSIONS!!!!!

HALF PRICE TRAINING SESSIONS!!!!!

Whenever I have cancellations during the week, as i do now, I can upload these slots onto the club training website and offer them to all for HALF PRICE! Thats only £20 for a full one hour PT session.

This week i have three slots become available:

Tuesday 13th - 2pm
Thursday 15th - 2pm
Thursday 15th - 4pm

Go to:

http://www.club-training.com/

and click on the "1/2 price sessions" blue box on the left of the screen.

Then on the next screen click on "Trainer Profile" and type in my name "David Draper" and search. The three appointments, or however many are left will then appear.

Click on the one you want, and then click "Book This Session". It will then ask you to sign in or sign up depending on if you have done so or not.

Thats it! You get a a full hours PT session at HALF PRICE!

And remember there are only THREE available!

5-minute Abdominal Blast Video

Abs Blast Video

Heres another 5 minute 'Blast' video for you guys to check out. This time its an abdominal one and will give your abs and core a full workout. Enjoy.............

Seeing as though the Brighton marathon is coming up next weekend i thought i'd put a bit of info for runners up here. If you havent done already, check out:

www.mapmyrun.com.

Its a great website that can log all of your runs on a training calendar and tell you the distance, your average speed etc. Its great for mapping runs outside as you use a simple point and click method around google street maps that will then work out your distance. Good stuff.........

5-minute Press Up Blast Video

Press Up Blast Video

Thought some of you may want to take a look at this press up video for some ideas on how to get a good upper body workout FAST! Over the coming weeks i will post up some more videos as i have about 50 that i made for my clients over the years. Hope you enjoy.

Dave