Starts today and goes through Jan 2nd. We’ll take off Sun Dec 13, Sat Dec 19, and Fri Dec 25. Please let me know if you are not going to attend in December. 


Here is a good and challenging stretch.

The World’s Greatest StretchImprove blood flow, increase range of motion and relieve stress in less than five minutes with this four-part


The eggnog below makes 4 large servings. You could split this between the beginning and end of your workout.  The ratio of protein to carbs is almost perfect for your workout.  The recipe makes one blenderful, or Four 15 oz servings, each 214 calories, 27 pro, 23 carbs, 0 fat, 0 fiber.

1 cup egg substitute (Egg Beaters)

1 cup Greek yogurt (Faje is the best!)
12 packs equal or other sugar-free sweetner

2 cups skim milk

1/2 cup fat-free half-and-half

1 package of nonfat dry milk (this is at Walmart, 3 pouches come in a box.  use one whole pouch….you can substitute one can of fat-free evaporated milk)
1 teaspoon each butter extract, vanilla extract and rum extract


Blend all but nutmeg in a blender. You can drink it right away or chill for 24 hours to allow flavors to blend. To serve, stir well and sprinkle with nutmeg.

Four 15 oz servings, each 214 calories, 27 pro, 23 carbs, 0 fat, 0 fiber


Mix one cup of Greek Yogurt (23 gr protein, 130 cals, no fat) with 1 cup of skim milk in a blender (90 cals, no fat, 9 protein) add a banana (90 cal, no fat worth counting and 1 gr fiber) and as much vanilla and sugar-free sweetner as you like.  You can add 1 cup of raspberries for fiber (70 cals, no fat 4+fiber?)  If you use frozen bananas and raspberries it will be like a smoothie.  Anyway, this should easily make a 3 cup protein shake with a total of 380 cals and 32 grams of protein.  You could use it as a meal, or better, just drink throughout the afternoon to keep you from snacking too much.  Let me know what you think and you might try some flaxseed blended in there, too.

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