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Sure, a sculpted booty looks nice. But your butt  has more purpose then just lookin’ good!

Your glute muscles are essential to performing workouts and exercises. A stronger butt helps increase athletic performance, beat back pain, prevent knee pain, & help you lift better overall.

Here 5 exercises to make your butt strong and sexy!

Walking Lunges With Barbell

Credit: Hero Training Center

Barbell Squats 

Credit: womensworkoutchannel

Cable Donkey Kicks 

Credit: trex gainz

Barbell Hip Thrust

Credit: Girls Gone Strong

Deadlifts

Credit: Sarah Grace Fitness

Try RECOR Pre-Action  pre-workout supplement to give you the extra kick you need to get through these exercises. This no-sugar supplement will give you energy without sacrificing taste.

When someone mentions your core muscles, we instantly think about a chiseled and sculpted six-pack of abs. However, your core extends far more than sculpted abs. Your core consists of your abdominal muscles, back muscles and even extends into your upper leg muscles. The core extends into your upper leg muscles because it receives support and assistance from the thighs and glutes.

Your core is essential for more than you even know about. A strong core is essential for completing workouts, and with a strong core you make it easier to train and strengthen other muscles in your body. But your core muscles are in use for everyday activities as well. You use your core muscles when you are lifting groceries, for good posture, and any time you are lifting something.

Here are 5 exercises to switch up your normal ab routine and give you that strong and sculpted core:

Plank with Arms on Bench & Feet on Exercise Ball

Credit: ilovefitnessDOTCOM

This exercise focuses on your entire core, while using balance and arm strength.

TRX Crunch to Pike

Credit: LV Fitness 4 You

 Your core will be on fire after this exercise. The crunch to pike exercise focuses on all of your abdominal muscles.

Captain’s Chair Leg Raises

Credit: Andy Frisch

This exercise works your lower abdominal muscles

Reverse Crunch 

Credit: LivestrongWoman

This exercise puts more emphasis on lower abs, but can be done at home and without equipment.

Standing Oblique Twists 

Credit: ScottHermanFitness

This exercise works your obliques.

Try RECOR Pre-Action  pre-workout supplement to give you the extra kick you need to get through these exercises. This no-sugar supplement will give you energy without sacrificing taste.

What Are Carbs?

Carbohydrates are used by the body as the primary source of fuel. This “fuel” is the energy that gets you through your day and especially your workout. Carbs are the key for maximum energy, speed, stamina and concentration. They also help with recovery and better fluid balance. Carbs are vital for athletes and active individuals.

When you think about carbs, you might think “oh no, carbs are evil.” We hear so much about low-carb diets, and are constantly told carbs are bad and to stay away from them. But if carbs fuel your body then why are they so bad for you? The truth is that there are two types of carbohydrates, complex and simple. These are known also as good and bad carbs. The difference between them is their chemical makeup.

Complex vs Simple Carbs: 

Complex carbohydrates are whole grains, grains, beans, and vegetables.  These types of carbs have a lower glycemic index, which means that these carbs contain longer chains of sugar molecules that take more time for the body to break down and use for energy. The lower glycemic index means that you will get lower amounts of sugars released at a more consistent rate instead of peaks and valleys. This is how you get full feeling that keeps you going throughout the day.

Simple carbohydrates are sugar, white rice, white bread, potatoes, pastries, candy, etc. They are the worst carbohydrates for you. These carbs are composed of simple-to-digest, basic sugars with little real value to your body. Since these carbs have a higher glycemic index and do not take long for the body to digest, they do not provide you with real energy. Eating simple carbohydrates can leave you with a “crashing feeling” after a burst of energy and end up making you tired.

Glycemic Index:

Another way to see the difference in simple and complex carbs is through the glycemic index. The glycemic index tells you how quickly your blood sugar will rise after eating that carbohydrate. Lower glycemic index foods are healthier for your body, give you that full feeling, and give you fuel for the day. Higher glycemic index cause a spike in your blood sugar and insulin levels which can have harmful health effects.

You can look up the glycemic index of all carbs by just a simple internet search. For example, from a simple search you can look at the difference between white and brown rice.  You can tell that brown rice is better for you with a glycemic index of 55, whereas white rice has a glycemic index of 64. By this simple search, you can see that brown rice is better for you since it has a lower glycemic index.

Without carbs, your body does not have the fuel to support your daily and mental activities but how can you incorporate carbs into your diet in a healthy way? Carb cycling allows you to eat carbs from clean sources without adding body fat.

What is Carb Cycling?

  Carb cycling is having a higher carb intake on some days, and a lower carb intake on the other days so that the body naturally regulates itself. Carb cycling is divided into three days: no carb days, low carb days, and high carb days.  The total amount of carbs you consume in a week should average out around the same as you normally would. Your intake of protein and fats usually stays relatively consistent throughout carb cycling.

No Carb Days:

No carb days are for when you are not active at all. Maybe it is your rest day, you are sick, or in a situation where you are not physically active. On these days, you should restrain from starchy carbs such as potatoes, rice, and cereal. Swap those out for starchier veggies instead such as beans, zucchini, squash, and pumpkin. On these days, you can eat high fiber veggies and a serving or two of good fats.

Total carb intake on no carb days should be less than 25 grams per day. *

Low Carb Days:

Low carb days are when you are lightly active. This could be taking a brisk walk, jogging for 30 minutes, or any low-impact physical activity. On these days, your body still needs carbs for energy and endurance, but not as much as on your high physical activity days.  On low carb days, you can swap out a serving or two of your regular carb intake with leafy veggies, lean protein or healthy fats. Note: Don’t overeat fruits on low-carb days, because fruits are high in sugar (which is a carb) and can cause you to intake too many carbs. These days increase fat loss by tricking your body into burning fat instead of the sugar from carbs.

Total carb intake on low carb days should stay below 75 grams of carbs*

High Carb Days:

High carb days are when you are crushing it at the gym, training for a marathon, doing strength training, and anything that requires you to have a physically active day. When you are performing at your highest level, your body will use a lot of energy. You want to fuel your body properly so that you have the endurance and strength to not only get through these days, but to also recover from them.  On high carb days, chose healthy & high quality complex carbs.

It is important to remember to decrease your fat intake on high carb days. By decreasing your fat intake, you are making room for your carbs without your calorie intake being too high.

Total intake on high carb days should be approximately 200 grams of carbs. *  You shouldn’t go crazy with the carbs on these days.

*the total carb intake on each day depends on weight, muscle mass, goals and activity levels. This amount may vary between each individual.

Example of Your Week with Carb Cycling:

Day 1: No carb

Day 2: Low carb

Day 3: High carb

Day 4: No Carb

Day 5: No Carb

Day 6: Low Carb

Day 7: High Carb

Why Carb Cycle?

The main benefit of a carb cycling diet is it often speeds up weight loss while still preserving and even building lean muscle mass. It keeps your metabolism running efficient and allows you to maintain your weight more easily long term. Carb cycling manipulates your body’s response to anabolic hormones like insulin, while still allowing you to have endurance and energy to do your best in the gym. It is beneficial to muscle growth by fueling our workouts and creating a more anabolic environment in our bodies.

Benefits:

• Preserves muscle mass and prevents muscle wasting
• Helps muscle recovery after workouts
• Boosts weight loss, and helps to burn body fat
• Promotes lean muscle building
• Gives you more energy
• Allows you to focus on healthy carbs and learn to eliminate the bad carbs

What is Sugar?

Sugar is a carbohydrate that helps supply your body with the energy you need for daily activities. When used in moderate amounts, it is essential to our body. However, sugar is also a calorie and once it is consumed in excess, negative effects to your health will follow. With high sugar content items in reach of everyone these days, moderation is important. Sugar consumption can lead to addictive behaviors, and massive sugar addiction can result in obesity, diabetes, heart damage or failure, cancer cell production, and depletion of brain power.

To know if you have an addiction to sugar, you must first understand  sugar addiction itself.

Sugar Addiction

We are all quite aware of several types of addiction. Drugs, alcohol, tobacco, and even caffeine. But can sugar fall under the category of addiction?

The actual textbook definition of addiction is: “The fact or condition of being addicted to a substance, thing or activity.” By this definition, anything can become addicting.

Sugar is just as addictive and stimulates the same centers of the brain like cocaine or other addictive substances.  When you ingest sugar, you are triggering the same receptors in your brain associated with other addictions previously mentioned. The release of neurotransmitters in the brain signals a type of reward. These signals release dopamine in the brain which are known to give a feeling of pleasure, happiness, or calming.

Addiction to sugar can be both emotional and physiological, making it difficult to overcome. If you find yourself turning to sugar to relieve stress, or feel a little bit happier, you are using sugar to appeal to your emotions.  Other signs of sugar addiction can include irritability headaches, fatigue, lethargy.

Being addicted to sugar can lead to withdraw, which produces your cravings. To beat your addiction, your body needs to detox and learn how to adjust without sugar in your daily diet.

How to Beat Your Sugar Addiction

1. Make The Decision

Know that you need to “break up” with sugar. It doesn’t love you back and you can’t trust it, so why keep it in your life? Make the decision that you are going to kick sugar out of your life. Make a promise to yourself and set a goal to go 21 days without sugar.

2. Quit Cold Turkey

Eliminate all sugar from your home and from work. Get rid of those sugary temptations that will cause you to fall off the wagon.  This includes white flour, artificial sweeteners, hydrogenated fats, MSG and pre-packaged foods.

3. Substitute Whole Fruits for Sweets

Restrict this to a few servings a day. Some fruits are high in sugar, and simply replacing whole fruits in place of sugar may not help break your addiction. Know what fruits are high and low in sugar and try to avoid the ones that are high in sugar.

Examples of high & low sugar fruits:

High: grapes, cherries, mango, figs, & pineapple.

Low: avocados, strawberries, blackberries, raspberries, & grapefruit.

4. Ditch Artificial Sweeteners

Cut out aspartame, sucralose, and saccharine.

This includes ditching anything with the word “diet” or “low-sugar” on the label. Just because they say diet doesn’t mean they are better for you. You can drink your calories in a diet soda, so avoid artificial sweeteners while detoxing from sugar. If you really need to curb your cravings of a soda or sugary drink, try making detox water with fresh fruit. 

5. Add Protein to Every Meal

Protein helps to balance out your blood sugar, which helps to reduce sugar cravings.

Examples of good protein include: eggs, grass-fed meats, chicken, and fish.

6. Eat the Right Carbs

Sugar is a considered a carbohydrate, however, it is not a good carbohydrate.

Adding the right carbs to your diet can help your body conserve energy from good carbs 

Good carbs include: non-starchy veggies such as asparagus, green beans, peppers, zucchini, and eggplant.

7. Eat Good Fats

Your body can burn sugar or fat for energy.   Eating healthy fats can help your body burn fat without the consumption of sugar. Good fats include: nuts, seeds, fish, and avocado.

8. Eliminate Timed Sugars

These are the sugary snacks that are planned into your usual schedule.  These timed snacks can include the donuts before work, the afternoon cookie, and the after-dinner desert. Replace these with fruit or skip them all together.

9. Have a Backup Plan

Whenever you get a craving for sugar, make sure you have a backup plan to avoid giving in. Go for a walk, exercise, listen to music, call a friend, play a game. Distract yourself with a fun activity to avoid being tempted to eat sugar.

10. Never Forget How You Are Benefiting Your Health

Sugar can ruin your health in several ways. From bodily impairments, diseases and sicknesses, imbalances and deficiencies, and behavioral changes.  Making the decision to eliminate sugar from your life is benefiting your health in so many ways. Never forget this fact while trying to break your addiction. Let this be your motivator.

It’s pretty common knowledge that both strength training and cardio play a role in fitness and health. However, there is a question of whether or not one is more important than the other.

Let’s look at the differences & similarities of each one to compare whether one has a more positive affect than the other.

Weight Lifting:

It is known that weight lifting is the number one to gain muscle. Also, weight lifting also boosts metabolic rate and increases metabolism. When you light weights, your metabolism is elevated 10% for up to 3 days.  When you are weight training, you burn more fat than you would with cardio because you are focusing on your muscles. Cardio makes you lose both fat and muscle whereas with lifting, you are focusing on increasing muscle mass.

Weight lifting changes your body composition for the better and provides more definition in your body. Loosing fat makes you slim, but gaining muscle sculpts your body and makes you strong.

Weight lifting also improves your overall mental health, and gives you confidence. Your physical health and appearance is improved as well, since weight lifting allows you to develop every muscle in your body. When you focus, and set our goals, lifting allows you to build your body to reach those goals.

Cons:

There is a limit to how much you can do, because you don’t want to over train or injure your muscles. Whereas when you do cardio, you can typically do it every day because there are many different cardio activates.

Cardio:

Any cardio is the most basic way to burn calories. Cardio burns the most calories while you are physically active. Unlike weight lifting where you are still burning calories after your workout, your calories are only burned during cardio when you are active.

While certain cardio exercises can help build muscle, most cardio exercises do not help to build muscle in every point in your body like weight lifting. Typically during cardio you lose both fat and muscle, therefore making you the smallest version of yourself and not necessarily the strongest version of yourself.

Also, running doesn’t always have to be stressful on your body whereas weightlifting can be demanding on your body.  Doing a light cardio routine doesn’t put that much stress on your body compared to the soreness/recovery of weightlifting.

Cardio boosts your endorphin levels which helps suppress stress, depression, and anxiety. The feeling after a cardio activity makes you feel accomplished, and also gives you confidence.

If you are looking to battle your scale, shed fat, and suppress stress and depression, cardio is the way to go.

Cons:

Running specifically only builds muscle on your legs and doesn’t provide a broad range of motion, and cycling specifically builds muscle in the quads/promotes bad posture. So, if these are your only means of cardio, you might be putting a lot of strain on your body.

Engaging in lots of cardio can make you tired and make it harder for you to lift weight

Summary:

In conclusion, cardio is not better than weight lifting and weight lifting is not better than cardio. The difference between the two, comes down to the difference between fat loss and muscle building which ultimately comes down to your diet and fitness goals.

If your goal is to increase muscle mass and have defined muscles, then weightlifting is probably going to be what you decide is more important.

If your goal is to burn calories, fat, and muscle to be your smallest self, then cardio is most likely what you find to be more important.

However, combination is key. Combing both cardio and weight training is the most effective method to staying fit, lean, and healthy. Cardio is a great way to warm up before weight lifting or to cool down after, and can help you accomplish your goals of shedding fat.  If you mainly do cardio, adding weight lifting to your routine can help with your strength and endurance.

Both cardio and weight lifting require energy to perform and time to recover after a workout.

Check out these great tasting options for pre-workout and recovery!

  RECOR Pre-Action is formulated to increase focus and performance while building lean muscle mass and burning fat and it has 2 primary formulas that place it above and beyond other pre-workout products. Click on the picture to learn more about this product.

 RECOR Amino Action Amino Action™ helps with muscle building and recovery while providing muscular energy, endurance and prevents dehydration. Amino Action™ contains essential branch chain amino acids and an electrolyte blend. Click on the picture to learn more about this product.

What Are BCAA’s?

BCAA stands for Branched-Chain Amino Acids, and they are three of the nine essential amino acids comprised of Isoleucine, Leucine, and Valine Amino. Amino acids are the building blocks of protein, and make up 35% of muscle mass. They must be present for molecular growth and development to take place. BCAA’s stimulate the building of protein in muscle, and possibly the reduce muscle breakdown.

Below is the list of both non-essential & essential amino acids:

Muscles require protein to grow, and all proteins are comprised of these 20 amino acids.  Most of these amino acids your body needs to make muscles are the “non-essential” amino acids. The amino acids that cannot be synthesized by your body are called “essential” amino acids.

So why do these three essential amino acids play such a significant role? Let’s start by identifying each one:

Leucine: This is where most benefits of protein powder come from. This amino acid activates the protein. Leucine is capable of both reducing the blood sugar by releasing insulin from pancreas.

Isoleucine: Plays a significant role in blood sugar maintenance. The amino acid mediates glucose update into the cells, and helps break down glucose into energy.

Valine:  Helps the body produce energy which is essential for having the endurance to get through a workout

They are known as Branch Chain Amino Acids because their structure contains a branched chain, and that is what sets them apart from the other amino acids. Typically, amino acids travel to the liver where they are either used as fuel, or the liver directs them to build and repair muscle. Unlike other amino acids, BCAA’s by-pass the liver and readily available to the working muscles to be used as fuel, stimulate protein synthesis, and reduce muscle breakdown and aid recovery.

Why Should I Take BCAA’s?

You just read a brief description of amino acids and BCAA’s, but how are they beneficial to take as a workout supplement? BCAA’s trigger muscle protein synthesis and prevent the breakdown of muscles. They also play an important role in muscle and energy productivity and physical endurance during intense exercise. BCAA’s also help to speed up your metabolism, decrease fatigue, and can even improve insulin health. BCAA’s play a large role in muscle recovery and can decrease muscle soreness, increase muscle growth, and prevent the likelihood of metabolizing protein.

When Should I Take BCAA’s?

BCAA’s can be taken before workouts. If you have a strenuous workout or cardio session, BCAA’s will increase your performance. Taking BCAA’s after a workout or meal will help to speed the replacement of amino acids in your muscles, which helps to speed along muscle recovery and helps prevent over training and injury. BCAA’s can also be taken while on calorie restricted diets, and on rest and recovery days.

Summary of the Benefits of BCAA’s:

I provided you guys with a lot of information in a short amount of time, and it can be a tad bit overwhelming. So here is a quick summary of the benefits of BCAA’s:

• Prevent the breakdown of protein during a workout.
• Helps with Muscle Building
• Provides Muscle Endurance
• Increases Recovery and Lesson Muscle Soreness
• Increase Physical Activity Endurance
• Prevent Likelihood of Metabolizing Protein
• Keep Body Anabolic Whether Slimming Down or Bulking Up
• Can be Taken Before, During, & After Workouts

Here are some great tasting BCAA options:

Amino Action- Cherry Lime

Amino Action – Glacier Blue

Amino Action- Island Breeze

Amino Action helps with muscle building and recovery while providing muscular energy, endurance and prevents dehydration. Amino Action contains essential branch chain amino acids and an electrolyte blend.

Male or Female, being conscious about your arms happens on a daily basis.With spring time right around the corner, it is time to change these thoughts. It’s time to change the way we all feel about our arms in a tank top or in a picture. It’s time to sculpt, cut, and transform your arms into the arms you’ve always dreamed of.

The first thing think about when focusing on arms, is what part of the arm to work first. One workout will not hit all muscle components at once. It is important to layout a lifting plan, so you know what part of the arm needs to be touched upon for that workout. Losing arm fat is a tedious goal. It takes time and effort, along with changes in your diet. Losing any type of fat, I would always recommend to start yourself off with a little bit of cardio. Whether is running a mile on the treadmill, or ten minutes on the elliptical, the steady arm motion will help warm your muscles up and eventually help lean the fat away.

Next, it is important to think about each workout as hitting one component of the arm at a time. One workout will not hit all muscle components at once. It is important to layout a lifting plan, so you know what part of the arm needs to be focused for that workout.

I laid out a five position workout plan that hits every part of your arm.

Arnold Shoulder press

1. Sit on an exercise bench with a back rest
2. Warm up with 2 to 3 sets right before the actual exercise
3. Hold the dumbbells in front of you above your chest with your palms facing your body
4. Your elbows should be slightly bent
5. Make sure that the dumbbells are above your head and rotate it
6. Continue lifting the dumbbells and make sure that your arms are extended above. Make sure your arms are straight.
7. Pause and then lower them to the original position by rotating your palms inward

 Triceps dips

1. While your butt is in front of a chair or table, place the hands shoulder-width apart. The legs must be bent on the floor, hip-width with the back comfortably close to the chair or table.
2. Straighten out the arms while keeping the elbows slightly bent.
3. Slowly bend the elbows and lower your body towards the floor until the arms are about at a 90 degree angle.
4. Press with your arms back up to starting position.

Bicep curls

1. Go to starting position: stand straight with a dumbbell in each hand to your sides. Lock your elbows to your sides while you rotate your palms so that they are facing forward.
2. While keeping the upper arms static, breathe out and curl the dumbbell while contracting your biceps.
3. Raise the weight to shoulder level and hold the position for a short pause.
4. Breathe in and slowly lower the dumbbells to starting position.
5. Rinse and repeat

Chest fly

1. Set the cable machine for yourself
2. Make sure that the pulleys are at the top of your machine
3. Select a weight and once you are ready, stand straight, lean forward and hold both handles
4. Keep your feet together or a few inches apart based on your preference
5. Bend your arms slightly and squeeze both handles together. Use your upper body and pause for 4-5 seconds
6. Slowly bring your arms back to the start position
7. Repeat

 Spider push ups

1. Start with the standard push-up stance.
2. As you do a normal push-up, lift on leg off the floor, swing it to the right side, bending the knee.
3. Try to touch the elbow with the knee or as close as possible.
4. Reverse the motion then push upwards to first position
5. Repeat with the other leg.
The key here is to keep the core and butt tight.

The amount of weights and sets suggested vary based on your size and strength. If you’re a female beginner, I would suggest to start off with lighter weights 5 lb-8 lb. Male beginners, I suggest 20 lb to 35  lb. Using that suggested weight, I would start off with 2 sets of 10 reps. If it becomes easy, don’t be afraid to go a few pounds heavier multiply the amount of reps and sets.

Overall, these five exercises after a nice 10+ minute a cardio workout will make a huge impact when sculpting your arms. After a workout like this, it is always important to recover your muscles with some protein. I recommend the Recor Nation’s Amino Acid shake. It is a dense nutritional supplement that will provide a full recovery for your arms after a vigorous workout.

Hello Spring! Let’s get Sculpting!

Protein Energy bites are great for when you need a fast protein packed snack!  They are also a healthy alternative when your craving something sweet.

Requirements for most of the recipes:

• The ingredients listed
• Mixing bowls
• Mixing spoons
• Microwave
• Airtight container

Total Prep Time: 10 min        Refrigeration: up to 20 Min      Total Time: Approx 30 min

Ingredients:

• ½ cup creamy peanut butter
• ½ cup semi-sweet chocolate chips
• 1 cup old fashioned oats
• ½ cup ground flax seeds
• 1 tablespoon honey
• 2 tablespoons unsweetened cocoa powder
• 1 tablespoon RECOR Pro-Action Milk Chocolate Whey Protein Powder
• 2 tablespoons water

Instructions:

1. Combine all ingredients in a medium bowl. Stir to combine.
2. Place in refrigerator for 10-20 minutes to make it easier to roll out.
3. Roll into balls as you see fit.
4. Store in airtight container the fridge for up to a week.

Prep Time: 10 min    Total Time: 10 min   

Ingredients:

• ½ cup of RECOR Pro-Action Birthday Cake Whey Protein Powder
• ¼ cup of coconut flour
• 2 tablespoons almond butter
• ¼ cup almond milk
• If your feeling frisky: sprinkles

Instructions:

1. Mix dry ingredients (protein powder and coconut flour) together first
2. Add wet ingredients (almond butter and almond milk to the dry ingredients). Mix all together
3. Roll into balls and store in the fridge.
4. Optional: Sprinkles. (Roll in sprinkles before serving if you choose the sprinkles or else they will get soggy in the fridge)

Place on a stick to look like a cake pop!

Prep: 5 min   Cook time: 30 min Total time: 35 min

• Ingredients:
• ½ cup old fashioned oats
• ¼ cup RECOR Pro-Action Vanilla Whey Protein Powder
• ¼ teaspoon salt
• 1 teaspoon instant coffee
• ½ cup almond butter
• ½ cup honey
• ¼ cup white chocolate chips
• Optional: Coconut for toppings.

Instructions:

1. Mix dry ingredients in bowl. (oats, protein powder, salt, and instant coffee)
2. In microwave-safe bowl, combine almond butter and honey. Microwave for 30 seconds. Stir. Place in microwave for 20 seconds or until easily mixed when stirred.
3. Add wet mixture to dry ingredient mixture and stir.
4. Refrigerate for 30 minutes. After 30 min, roll into balls.
5. Optional: roll balls in coconut for extra taste
6. Store in airtight container for up to a week.

Total Time: 10 min

Ingredients:

• 1 ½ cup quick oats
• 1/3 cup ground flax
• 1 cup RECOR Pro-Action Vanilla Whey Protein Powder
• ½ cup peanut butter or almond butter
• 3 tablespoons semi-sweet chocolate chips
• 2 tablespoons raisins
• ½ cup cold water

Instructions:

1. Adding water last, mix all the ingredients in a bowl.
2. Roll into balls
3. Store in airtight container in the refrigerator for up to a week.

Total Prep Time: 10 min        Refrigeration: 30 Min      Total Time: 40 min

Ingredients:

• ½ cup oat flour or old fashioned oats
• 1 scoop RECOR-Pro Action Vanilla Whey Protein Powder
• ¼ tsp cinnamon
• 1-2 tablespoons coconut palm sugar
• 2 tablespoons almond butter
• 2 tablespoons dried blueberries
• ¼-1 cup almond milk
• 1 pinch sea salt

Instructions:

1. In large bowl, combine dry ingredients. flour, protein powder, cinnamon, and sea salt, palm sugar. One mixed, stir in the dried blueberries. Then stir in the almond butter
2. Using a tablespoon, add the milk until the mixture becomes a thick firm dough.
3. Place in refrigerator for 30 minutes.
4. Roll into balls
5. Balls can be kept at room temperature or refrigerator/ frozen.

Total Time: 10 min

Ingredients:

• ½ cup almond flour or oat flour
• ¼ cup RECOR Milk Chocolate Whey Protein Powder
• 2 tablespoons cocoa powder
• 2 tablespoons almond butter
• 2 tablespoons honey
• 2 tablespoons almond milk

Directions:

1. Mix all the ingredients in a small mixing bowl until evenly combined
2. The mixture should be comparable to cough dough. If the mixture is too dry add more almond milk.
3. Roll mixture into balls   (Optional: Save some coco powder to sift on the energy bites)
4. Store in airtight container in the fridge for up to a week.

Total Time: 20 min

Ingredients:

• 1 cup toasted coconut
• ¾ cup coarsely chopped macadamia nuts
• ½ cup dried pineapple
• 2 tablespoons water
• 1 serving RECOR Pro-Action Vanilla Whey Protein Powder
• 2 teaspoons vanilla
• 2 tablespoons honey

Instructions:

1. Combine ¾ cup coconut, macadamia nuts, protein powder, vanilla and honey into medium bowl.
2. Combine dried pineapple and water into small microwave-safe bowl and heat for 20 seconds. Remove and allow to cool.
3. Add the pineapple to a food processor and pulse into a paste
4. Add the pineapple paste to the other ingredient bowl.
5. Mix ingredients together. The dough should be sticky and form a ball.
6. Roll into balls and cover with remaining coconut.
7. Store in airtight container in the refrigerator for up to a week.