Energy Snack Protein Bars

I bought Alpen all natural muesli apple-raisin chai, and kinda got bored with it so I decided to make some Energy Bars, and they turned out pretty good!

Energy bars with protein, fiber, magnesium, phosphorus, iron, and other good stuff!

 I used two cups of Alpen all natural muesli apple-raisin chai (or any granola of your choice), 1 cup of natural peanut butter, 1 teaspoon salt, 1 tbs honey(optional), 2 Tbs white chocolate (optional) mix together, layout on wax paper, and freeze for about an hour!

Kiwi-Banana-Mint Smoothie

Rich in Vitamin A, C, B6, E, K, as well dietary fiber Kiwi's are amazing. The seeds contain omega-3 fatty acids. Some studies have suggested that eating a few Kiwi's a day can help thin and reduce fat in the blood which lowers the risks of blockages.

Below is a smoothie recipe that I made this morning. It tasted pretty good, the mint gives it a fresh flavor! 

2 kiwis
1 banana
4 mint leaves
1/2 cup ice
Shred!

30 days-Shoulder Workout

Here is the schedule:

Front Dumbbell Raise

Raise dumbbells forward and upward with until upper arms are above horizontal. Lower and repeat.

Dumbbell Military Presses:
Clean the dumbbells up using your thighs to bring the dumbbells up to shoulder height at each side. Push them up until they both touch. Exhale, slowly lower dumbbells back down. Repeat

Side Lateral Raises:

Dumbbells in the front with elbows slightly bent. Slightly bend the hips and knees. 
Raise upper arms to sides until elbows are shoulder height.Lower and repeat.

Decline Pushup:

Start in a normal push-up position with arms shoulder-width apart. Hands should be level with your ears. Place your feet on a step, chair or other elevated platform. Lower your body until your chest touches the floor, and then lift until your arms are fully extended. Repeat. Beginners: Wall push-ups.