1 P a g e. Training and Nutrition Coaching

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1 I don t think you could venture into most shopping centres, commercials gyms and supplement stores, without seeing a smoothie station. The sad part is that while customers are thinking they re making a healthy choice, most of these smoothies are filled with garbage like high-fructose corn syrup, trans-fats, low-grade protein, and gas-inciting dairy. Fear not as your Super Shake will be superior. Why? Because you will be making it yourself for a start, which means more control over what goes into it; secondly it s packed with nutrients coming from healthy Fats, carbohydrate and quality Protein. Enter The Super Shake The Super Shake combines high-quality protein, fibre, healthy fats, antioxidants, and more in a tasty formula that ensures lean muscle mass, fat loss and a healthy snack or meal in some cases for the time poor individual. It can act as a meal-replacement when times are tough, or as a way of getting in some extra protein and calories when you re trying to build lean muscle mass and lose fat/weight loss by consuming high quality ingredients. Making Your Shake Super So, how do you make a Super Shake? First you have to invest in a good blender. With blenders, you really get what you pay for. OK, so let s assume you ve got your blender and it s powerful enough to do the job. Now all you have to do is follow some step-by-step instructions for creating awesome Super Shakes (Not all of the steps below are mandatory, but the more nutrient-dense ingredients you include, the more nutritious the shake.) For optimal mixing, flavour and consistency, follow the steps in order. Mix and match as you like, adjusting portions of each ingredient to build yourself an 8- to 12-ounce Super Shake. And if you discover any new combinations that rock your world, don t be afraid to share them, it s always great to get some feedbacks at info@kyddfitness.co.uk 1 P a g e

2 Step 1: Start with ice Use 1 to 4 cubes for a thin, chilled shake Use 5 to 10 cubes for thicker, pudding-like consistency shake Step 2: Pick a fruit Don t be afraid to experiment, since you ve got lots of options here. Apple, orange, banana, pineapple, strawberry, raspberry, blueberry, blackberry etc. any kind will work. If you like a thick shake, go with frozen over fresh. Add ½ cup for a smaller shake, and up to 1 cup for a larger portion, also adding fruits along with some vegetables will count for your carbohydrate portion of the shake. Step 3: Throw in a veggie I know it may sound gross to put veggies in a shake, but if you use the right ones, you ll barely taste them. Plus, you get the added benefit of extra nutrients. My favourites: spinach, kale, celery, squash, powdered greens and beetroot. (By the way, spinach is a number-one fall-back because the taste of it just disappears when you put it in a shake.) 2 P a g e

3 Adding ¼ -½ cup of veggies provides a good nutrient boost, without adding a veggie after-taste or too much volume to your shake. You can also buy frozen veggies if don t like fresh ones and that way they are always in the freezer ready to go. You may not be a fan of eating veggies but including them with each Super Shake is needed to complete the nutrition of each shake. Step 4: Scoop some protein Here are two different brands I think you will like, and that I use myself on a regular basis. They are of high quality and don t have all the bulking agents inside. Try a milk based product from a company called Genetic supplement (order online) or this Sunwarrior brand which is made from plant, and can be purchased at Wholefood Market or online. Unfortunately, not all protein powders are created equal. The supplement industry can be a shady place. Largely unregulated, consumers are stuck being their own experts for what they should and shouldn t buy. As with so many other things, it s best to stick to the basics. Look for powders without too much junk in them, especially sugar, coloring, artificial flavors, and other "sports supplements" you don't need. However, look for one that are cold pressed and contain a digestive enzymes on the label; these can make protein powder a little more gut-friendly. 3 P a g e

4 If you re at all unsure and want to get others and would like a second opinion, me or asked a coach/trainer who are familiar with supplements. Depending on the protein powder you use, you'll need 1-2 scoops for your shake. And finally the protein powder will cover your protein intake for this shake. Step 5: Select a nut or seed First make sure you re not allergic. Then hit any wholefood store or supermarket and stock up on a few bags! Aim for 2 to 4 tbsp of nuts/seeds per shake, the nuts and seeds will cover your fat intake, meaning you will be getting all your macronutrients in one place. walnuts, cashews, almonds, etc., or any kind of nut butter flax, hemp, chia seeds Step 6: Pour some liquid How much depends on how thick or thin you want it. If you have a weak blender, more liquid makes it easier to blend. water chilled green tea almond (unsweetened) or coconut milk Whatever your liquid of choice, somewhere around a cup should create the right consistency. Step 7: Choose your topper This step is optional, but it nicely finishes off any shake. With these toppers, a dash will do your taste buds well. dark chocolate ground coffee beans coconut oats cinnamon vanilla extract organic chlorella (good for helping with detox) organic spirulina (good for helping with detox and added protein) Next are two tasty, and simple, shake examples from us. 4 P a g e

5 "Berry Blast Shake" 1 cup of almond milk (unsweetened) 2 scoops vanilla flavored protein powder 1 cup frozen, mixed berries ½ cup fresh spinach 1 tbsp ground flax seeds 1 tbsp raw, mixed nuts "Chocolate Peanut Butter Shake" 1 cup of almond milk (unsweetened) 2 scoops chocolate flavored protein powder 2 tbsp natural peanut butter 1 tbsp ground flax seeds 1 tbsp raw, mixed nuts ½ cup fresh celery ½ banana If the flavors in these recipes aren't your thing, use the ingredient amounts as a guideline to create your own Super Shake. Super Shakes On The Go The above Super Shake how-to is great if you have a kitchen with ingredients and a blender nearby. But what if you're traveling, at work, or just away from your blender all day? 5 P a g e

6 Blend them all up in the morning, store in separate shaker or bottles or flask (and preferably in a cooler or company fridge), and drink throughout the day as your snacks. Blend and eat one before leaving the house if don t have time for a proper breakfast (A.M.), blend and eat before a session, during mid evening if need a snack or after coming home and not prepare your fridge (P.M.). Pack all of the ingredients you'd normally use into Ziplock bags, and eat them separately. For example, one of your substitute "Super Shakes" could be: carrots/celery, bananas, and almonds, with a standard protein shake on the side. I have to give credit to the guys from my coaching program of Scrawny to Brawny and my Precision Nutrition course for this idea. The information in this PDF is general in nature and is not intended to be suitable for medical counsel or advice, Make sure the relevant ingredients you use you must not be intolerance or have an allergy to. About the Author Thank you for taking the time to read my Free ebook. If you would like to read more about myself and my services, please visit LIKE my facebook fan page FOLLOW me on twitter Or INSTAGRAM Or get in touch directly by ing me at either kyddfitness@hotmail.co.uk or info@kyddfitness.co.uk If you re interested in using my service or products. 6 P a g e