Eat Clean, Train Dirty!

minutes of z1 effort
3-5 minutes of mobility work
*ankles, hips, t-spine
3-5 minutes of workout prep
Ring rows
Slow squat thrust
Back extensions
Double under practice


A. DL TnG tech work 5×5 r60 sec
(Stay under 65% of 1RM)


“Death by Burpees”
1 burpee the first minute, 2 the 2nd, 3 the 3rd.. Continue until burpees can not be completed in the allotted minute

Chocolate Banana Protein Truffles

Want a guilt free dessert? Here’s a quick and easy recipe perfect for those warm summer nights . This will help curb that sweet tooth without busting your diet … So indulge in moderation guys! You deserve it!!

1. 1/2 mashed banana
2. 30g vanilla protein
3. 15g chopped almonds
4. 20g shredded coconut
5. 30g blended oats
6. 1g vanilla extract

1. Mix all ingredients in a bowl until it becomes a firm and sticky dough
2. Shape into round truffles
3. Place into freezer for approximately 10 minutes
4. Melt 20-30g of a dark chocolate bar sweetened with Stevia (available at Whole Foods). Cover truffles with help from a spoon
5. Place in freezer again for 10-15 minutes
6. Enjoy!
-Makes about 8-10 truffles
-Recipe from