9 Ways to Get Yourself to the Gym When You Really, Really Don’t Feel Like It

9 Ways to Get Yourself to the Gym When You Really, Really Don’t Feel Like It

So you made a resolution to get to the gym more this year: whether it’s for spin class or for strength training or yoga, it can admittedly be hard to get out the door when the days are short, the temperatures are low, and the motivation is even lower. Trick yourself into getting fit with a few of our favorite psychological and physical hacks.

Find Down Times

Both at the gym and in your life. If you hate the New Year’s Resolution post-work crowd, set the alarm early and do the gym before work so you’re not tempted to bail the second there’s a giant line for the rowing machine. If time is always an issue, look for holes in your schedule: Are you waiting out in the car while the kids are at karate? See if there’s a gym near their studio. If you tend to stay at your desk, wasting your lunch hour, locate a gym close to the office. Small pockets of time are all you need to get in a good workout.

Be Ready to Grab and Go

Have a bag that lives in your car with the essentials: shorts, tank top, sports bra, shoes, socks, a towel, and some toiletries like dry shampoo, deodorant and quick-wipes for the workouts that you sneak in between meetings and school pickup. Never let this bag run empty—in fact, try to have two or even three bags (use old running shoes, or buy super cheap ones if needed) so that you can rotate them in and out of the house to avoid dirty laundry piling up, or a bag that’s empty except for toiletries.

Make the Gym Easy-Access

Set a route to and from work that passes the gym. Don’t have a way to make that happen? Drop your current membership and find a gym that’s along your daily commute, whether that means when you’re doing school drop-off or heading to a staff meeting. Convenience is everything when it comes to creating a new habit.

Force Yourself Into It

Create an environment that demands you get there. Drop your gear off in the gym locker on the way to work, or take it one step further and leave something you need in there as well, like your credit card, your car keys, if the gym is near your workplace, or your house keys so you can’t go home without stopping there again.

Just Go for Five Minutes

Lie to yourself. Promise to go just go for five minutes: one single set of planks or one set of leg presses. Chances are, once you’ve gotten to the gym and gotten into the workout groove, you’ll start to feel more excited about lifting. It’s like riding the trainer, or going on a ride in bad weather: the first couple minutes are always the worst.

Meet a Friend

Combine gym time with social time by meeting a friend for spin class or yoga and grabbing coffee afterwards. If your friend time means a workout, you’re arguably saving time (and likely calories, by skipping brunch in favor of a sweat session!).

Invest in a Trainer

If you’re, as behavioral expert Gretchen Rubin describes, an “Obliger,” you only stick to plans and goals that are motivated by other people. So by purchasing a package of classes or trainer sessions, you’re now holding yourself accountable to someone else, and you don’t want to let him or her down. Plus, when you prepay, you have money on the line. As an added incentive, working with a trainer can mean creating workouts and learning movements that are more targeted to your goals, so you might see progress faster than you would by going it alone.

Set Up a Bonus Plan

Design an “official” bonus system for yourself that rewards incremental and longterm success. So, for example, if you meet your three-times-a-week plan for the first week, maybe the reward is a new set of spin shoes. The next week, a massage. Set up your reward system ahead of time versus just keeping it ‘loose,’ so if you miss a class, you’re back to square one and that cool new jersey will have to wait.

Fitspire Yourself

After you have a great session and you’re checking yourself out in the mirror (you know you do this), snap a selfie and save it so you can look back and remind yourself that sometimes the idea of getting to the gym sucks, but the results are always worth it.

7 Natural Testosterone Boosters Tips to Grow Muscle Fast

7 Natural Testosterone Boosters Tips to Grow Muscle Fast

In case you want to grow muscle fast, natural testosterone boosters is the vital component. Simply put, testosterone, an essential muscle building hormone, represents a huge role in establishing the amount of muscle increase the body can in fact accomplish.

Listed here is a smaller sample of the many amazing benefits that using natural testosterone boosters will bring:

– A visible rise in power and muscular size.
– Lowered body fat.
– Elevated sexual drive.
– A marked improvement in your moods.

Outlined in this article, you’ll learn 7 ways in which you can naturally boost your testosterone levels, which will help you grow muscle fast and reap every one of its positive advantages. Though these tips won’t supply you with “steroid-like” muscle gains, they can certainly give you the possibility to grow muscle fast.

1) Make compound exercises the basis of your workouts.

Included are the fundamental exercise movements like dead lifts, squats, bench presses, for starters. They’re natural testosterone boosters. Your body will likely be pressured to increase its production of testosterone since these exercise movements will put your muscles under significant stress at the gym.

2) You need to give 100% intensity and effort at the gym.

The only way to notice real muscle gain will be to push yourself to the maximum at the gym. Bear in mind, if you put your self through higher muscular stress at the health club, your whole body will certainly create much more testosterone.

3) Your thighs and legs needs to be pushed as hard.

It’s an undeniable fact that intense leg training exercises is natural testosterone boosters assisting you to grow muscle fast. It is partially due to the testosterone surge that leg training causes.

4) Restrict your soy consumption.

Whenever you eat soy proteins, you are upping your body’s level of estrogen (the female hormone); this has a negative impact on testosterone levels.

5) Moderate your alcohol consumption.

Moderation is paramount when it comes to alcohol consumption as it has a bad impact on testosterone levels, thus keep your “binge drinking” nights to a bare minimum.

6) Bump the stress downward a notch.

Whenever you’re excessively stressed, your body creates cortisol, a highly catabolic hormone that seriously reduces your natural testosterone boosters and your ability to grow muscle fast.

7) Make sure you get enough sleep every single night.

Should you lose out on adequate sleep, the body acts by simply generating more cortisol, that lowers your testosterone levels.

Use these guidelines in a consistent fashion and you should see a significant betterment in your body’s natural testosterone boosters and to grow muscle fast.

Best Home Exercises To Build Up Your Glutes And Firm Your Butt

Best Home Exercises To Build Up Your Glutes And Firm Your Butt

Are you feeling a bit weak in the behind? Not had time to train or just getting back into it? Then look no further as here at gymguider we have chose the best exercises to ease you back in! When you haven’t trained, the muscles to suffer the most from a sedentary lifestyle are the glutes. They constitute the largest and powerful muscle group in your body.

This muscle group consists of three major muscles:

  • The gluteus maximus.
  • The gluteus medius.
  • The gluteus minimus.

All of theses muscles work together to extend, abduct and rotate your hips. Just think of how involved they are in every complex movement you perform, from moving the body in all possible directions to climbing and running.

That makes them incredibly important when it comes to physical health, stability and athletic potential. But when you spend too much time sitting, you glutes can lose their power and efficiency at supporting the spine and stabilising your pelvis, resulting in an unstable pelvis, decreased leg strength and poor posture.

Furthermore, having untrained and atrophied glutes will give you a hard time during any kind of intense physical activity and increase your risk of injury and back and knee pain.

Then comes the issue of aesthetics, of course every girl wants a round, shapely and firm butt that emphasises their favourite pair of jeans. Shaping a strong attention-grabbing butt isn’t as hard as you think. You can sculpt a great backside by performing these effective exercises a few times per week!

1. Weighted Bridge

 

A largely underappreciated exercise that isolates the glutes, strengthens the hip flexors and increases core stability.

How to:

  • Lay on your back, bend your knees and position the feet slightly wider than hips width apart and firmly locked on the ground.
  • Place a light dumbbell on each of the hips and lift them by tightening the glutes, thighs and abs, explosively thrusting your hips upwards.
  • On the way up, squeeze your buttocks as hard as you can.
  • In the final position, the body should form a flat line between the knees and shoulders.
  • Perform 3 sets with 15 repetitions each.

2. Lunges

The lunge is a total lower body workout that can powerfully tone your legs and backside while also improving the flexibility of the hips.

How to:

  • Start with a straight upper body, legs at hips width apart, shoulders back and chin up.
  • Step forward with one leg, lowering the hips until both knees are bent at a 90 degree angle.
  • Make sure the front knee is right above the ankle and the other knee is slightly above the ground.
  • Push back to the starting position and repeat with the other leg.
  • Perform 3 sets with 10-20 repetitions each.

3. Squat Pulse

This is basically an enhanced variant of the regular squat, so performing it will bring those great results even faster.

How to:

  • Stand with feet at hips width apart and arms fully extended out in front.
  • Lower your body down into a squat, keeping the back straight.
  • Hold the position at the bottom and pulse a few inches up and down by raising and lowering the butt.
  • Do 15 pulses, then return in standing position.
  • Perform 3 sets with 15 repetitions each.

4. Donkey Kicks

This exercise works the lower back, core, legs and bottom.

How to:

  • Get on all fours on the ground, knees placed below your hips and hands at shoulder width apart.
  • Keeping a 90 degree angle at the knee, lift one leg up until the thigh and knee come in line with the rest of your body and your foot is high up and parallel to the ground.
  • Hold the position for a few moments, keeping the glutes tight, then slowly return to the starting position and repeat the movement with the other leg.
  • Perform 3 sets with 15 reps each.

5.Donkey Kick/Fire Hydrant Combo

Excellent exercise for strengthening both the glutes and the hamstrings.

How to:

  • Start in the same position as for the donkey kick, on all fours with knees at hips width apart and bent at a 90 degrees angle.
  • Keeping the back straight, raise one thigh and bring it close to the chest, then open it outwards, keeping the thigh parallel to the floor.
  • Hold for few moments, then slowly return to the starting position and repeat with the other leg.
  • Perform 3 sets with 15 reps each.

 

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10 Reasons The Gym is Better Than a Girlfriend

10 Reasons The Gym is Better Than a Girlfriend

Ah, the gym, that glorious place where people forge iron physiques and leaves them with great memories of hard work and camaraderie. It’s a place where people go to transform into a stronger, more muscular and overall better version of themselves. Some people are so addicted to training that they often get depressed or anxious if they are somehow unable to go for a week, whether it’s because of injury, or business trip or simply a deload week.

What so many people fail to understand that training is one of the best therapies. It brings you mental focus, keeps your passion and drive filled with fire and teaches you discipline and strong work ethic. People who haven’t spent a single day in the gym and ever gotten the spectacular feeling of power that lifting big weights brings are often puzzled as to why some people do it and wonder how those same people don’t ever get bored of it. Oh, and by the way, in many cases the gym might be even better than any girlfriend, regardless of how “perfect” you consider her to be.

1. The gym will never lie to you

As any guy already knows, women sometimes tend to be compulsive liars. They can lie to your face if they want to get something they want and won’t even feel guilty about it. The gym, on the other hand, will always tell you the truth, it will not lie to you ever. If you’re getting stronger you’ll be able to lift heavier weight and if you’re getting weaker you won’t be able to lift as much. In the gym, you will always get the real deal and you’ll be shown exactly what your situation is.

2. The gym won’t leave you

What you will experience or probably have already experienced at some point in your life is your girlfriend leaving you. No matter how hard it might have seemed to you at the moment it was actually a blessing in disguise. The gym will never do that to you, it will always be there, and the weights will always be ready for action, unlike your girlfriend. Girlfriends are temporary but 200 pounds will always be 200 pounds.

3. The gym will not annoy you

Lots of girls have lots of bad habits and can be extremely annoying. The gym will be a safe haven from this annoyance and will put you in a good mood no matter how bad the workout was. You’ll never get annoyed at the bench press or the squat rack. It is truly a wonderful relationship between the gym and you which if you choose can last a lifetime.

4. The gym will cost you less money and in a way give you more pleasure

You might think that a gym membership is expensive, but you can bet that it will never be more expensive than having a girlfriend. A relationship entails going to dinners, buying gifts, going on expensive trips and all the usual stuff people in relationship regularly do. The pleasure you get from training it the gym is 100 times worth more than the gym membership you’re paying for. The hard work and effort that you put in the gym and the pleasure and satisfaction you’ll get from it will always surpass the pleasure you get from putting all the effort to make the relationship work.

5. Of course, the gym will make you more attractive

Has any of your girlfriends ever made you look better? The answer is straight up: no. The gym can actually transform your physique into that of a Greek god, with ideal proportions, a statue to marvel at. In the majority of cases, girls might actually contribute to you looking less like a man since they’re constantly eating all kinds of junk food and candy and offering you the same garbage.

6. You can always start smashing weights in the gym

The gym will always be there for you to smash some weights and give yourself a nice physical and mental cleansing session. It will always be ready for action, your girlfriend most certainly won’t.

7. It will make you feel a lot better

It’s a well-known scientific fact that training releases “feel-good” chemicals in your body. Everyone leaves the gym energetic and reinvigorated unless of course he/she was already ill and had no place going to the gym. The truth is that no matter what your girlfriend says to you or whatever she does can never produce the feeling that comes from when you have just finished a brutal leg workout.

Regardless of what she does or what kind of gift she gives you it’ll never even get close to the spectacular feeling of pushing your body to its absolute limits. By the way, the gym will never annoy you on how you never listened to her or responded to her needs. Every time you walk into the gym it’ll never have any needs of its own. It will always be there like a God-given gift that will allow you to feel like a man and use it as a tool for both physical and mental improvement. It’ll never disrespect you or be mean to you, the way lots of girlfriends treat their boyfriends.

8. The gym won’t cheat on you, ever

No matter the gym that you walk into, it will never cheat on you. With some girls, you won’t even have to worry about it but there is always the risk that “someone better” than you might come along. Some girls can leave you in an instant if a better looking or richer prospect shows up. The gym will never do this to you.

9. The gym will never flake on you

If you’ve got a date with the weights you can be 100% sure that they will be in the gym waiting for you. They’ll never flake on you, the way the majority of girls in today’s modern society usually do. If you’ve got a workout session planned, you can be pretty sure that no one can stop you from getting there but you.

10. Going to the gym will make you stronger

A girl cannot make you strong, but a gym can. No matter what your girlfriend tries she’ll never be able to match the gym. However, she can make you much weaker by taking up of your valuable time.

Not a single girl can even come close to the gym. You might want to remember that next time a girl breaks up with you. You have the gym, you won’t need the girl, no matter how hard it might feel.

11 Simple Ways To Burn More Calories

11 Simple Ways To Burn More Calories

You might think losing weight is all about hard work at the gym and having a strict eating regimen, but sometimes, even just the smallest amount of effort can deliver major pay-offs. Check out these incredibly simple ways to burn more calories from Sue Heintze.

1. Load up on caffeine
Caffeine can help boost calorie burn for up to three hours. Not into joe? Try tea. .

2. A stability ball is not just for the gym
Using a stability ball can kill 260 more daily cals than parking your butt in a chair.

3. Go on a semi-paleo diet
Cut carbs completely for two days a week. Odds are, you’ll lose more than the full-time Paleo devotees.

4. Chew some gum
Chew gum to curb snacking. More likely than not, you will eat up to 20 percent less. .

5. Turn down the room temperature
The room temperature sweet spot for melting fat: a cool 64 degrees. .

6. Eat South East Asian
Spices in this region’s tasty grubs (Thailand, Vietnam, Malaysia, Singapore) can spike your metabolism by 23 percent. .

7. Train one day less than the usual ‘recommended’ three times a week
Strength training twice a week versus thrice a week can yield the same muscle.

8. Stay Stressed women work off about 104 fewer calories than those who are calm.

9. Say no to alcohol
Knocking back two beers or gin and tonic may slow down fat blasting by 73 percent. .

10. Tell your mother she’s wrong – fidgeting is ok!
Tapping your feet or pacing can burn hundreds more cals than being still. .

11. Sit in a sauna
Just 10 minutes of sauna treatment helps rev metabolism for an hour.

20 Foods That Fight Aging

20 Foods That Fight Aging

1. BLUEBERRIES: this superfood provides more antioxidant activity than most fruits and veggies. Antioxidants fight the free radicals that cause wrinkles.

2. Beans
They are high in protein, promote hair growth and help thicken hair cells by making the fibers stronger.

3. CRANBERRY JUICE This fruit juice disrupts the formation of plaque and thereby prevents yellowing of teeth. The flavonoids in cranberry juice also counteract the damaging effects of bacteria that cause tooth decay. Be careful that you aren’t drinking a sugar-laden cranberry juice cocktail.

4. BLOOD ORANGES A bit more exotic than a traditional orange, blood oranges contain anthocyanins, antioxidants that combat free-radical damage and UV rays.

5. CARROTS This vegetable is an excellent source of vitamin A. The nutrient is essential for a healthy scalp and youthful, SKIN AND HAIR. .

6. BRAZIL NUTS Selenium, a powerful mineral that aids in the production of the antioxidant glutathione, can be found in Brazil nuts. This mineral repairs cell damage and slows down the skin’s aging process. Just two nuts a day will help you stop the aging process in its tracks.

7. Dark ChocolateThis decadent treat will help curb your sweet tooth and is rich in flavonoids.

8. Red Wine: Heart-healthy red wine, made with the dark skin and seeds of grapes, is rich in polyphenols, a type of antioxidant that includes resveratrol. If you don’t drink alcohol, opt for grape juice.

9. COD Fish can be great for your health, but cod is especially good for its anti-aging properties. It contains selenium, which safeguards your skin from sun damage and cancer.

10. LOW-FAT COTTAGE CHEESE Cheese isn’t always off limits! Low-fat cottage cheese is full of protein, and also promotes hair health (since hair is mostly protein). Just be wary of high sodium levels when incorporating this into your diet.

11. CUCUMBERS This salad favorite is great for skin. Cucumbers have the highest water content of any food, and the silica in the peel helps reduce wrinkles and boost collagen. Buy them unwaxed if possible.

and EGGS, KELP, GUAVA, TOMATOES, LEAN BEEF, MANGOES, OATMEAL, AVOCADOS, OYSTERS, POMEGRANATE.

Lose Your Spare Tire With Just 2 Exercises

Lose Your Spare Tire With Just 2 Exercises

How can you lose fat with just two exercises?

Running is just one exercise, but no one questions that when it comes to burning fat.
Once you understand the philosophy behind this routine, you start to see why it works so well. But first, an explanation of the actual routine itself.
Here’s how it works: You do 15 repetitions of the kettlebell swing (you can also use a dumbbell for this), followed immediately by 15 reps of the squat thrust. (See below for descriptions of both exercises.) Without resting, do 14 reps of the swing and then 14 reps of the squat thrust. Continue this pattern until you complete only one rep of each exercise. This is called a countdown workout.
Sure, that’s just two exercises, but do the math: If you complete the entire routine—from 15 down to 1—you’ll do 120 repetitions of each exercise. That’s 240 repetitions. And these aren’t just any exercises: They’re movements that challenge your entire body.
They’re also done at a fast pace. On average, it’ll only take you about three seconds per rep. So you’ll do those 240 reps in just 12 minutes or so. That’ll light your muscles on fire, and have you gasping for air (in a good way).
If you think that sounds too easy or too fast, I suggest you try it. You may find you can’t even finish. But that’s okay—you can just start with a lower number, like 8, and work your way up as you improve your fitness. (In fact, I recommend this strategy.) If you want an even greater challenge, you can always take a breather and repeat the routine.

Remember: Whether you’re running or lifting, your muscles require energy to help you move. And this workout forces more of your muscles into action than you’d ever use while jogging for the same duration. It’ll also boost your metabolism for hours after your workout.

What’s more, unlike jogging, these aren’t joint-pounding exercises. So this is actually a “low-impact” workout that you can do at a high intensity, making it ideal for overweight folks. The best part: You can do the routine without even leaving your house, since all you need is a single kettlebell or dumbbell.

5 Ways To Boost Your Metabolism

5 Ways To Boost Your Metabolism

1. Boost Your Metabolism
Boosting your metabolism isn’t as hard as you might think. While all of our bodies are different and metabolize in their own ways, there are a few surefire tricks you can rely on to rev up your inner calorie furnace. From early AM workouts to food choices, you can give your metabolism an extra push without too much effort. Sweet! Here are a few simple ways to get your metabolism pumping in no time:

2. Eat Breakfast!
The worst thing you can do to kick-start your day (and your metabolism) is skip breakfast.

3. Get Moving in the Morning.
My trainer has always pushed me to do my workouts in the morning. But I’ll be honest. There’s no chance I’ll ever be a morning person, no less someone that can hit the gym before noon. That said, for those of you who are early risers, I encourage you to exercise in the morning. An early morning sweat-session will get your metabolism up and running and therefore burning more calories for the rest of the day.

4. Drink Up!
If you’re even just a tad thirsty (or dehydrated) you run the risk of slowing your metabolism. I’ve heard that drinking cold water actually sparks your metabolism because your body has to work harder to heat it up to its natural temperature. If you have the taste for it, drink green tea too. It has a special compound in it that bumps up the metabolic rate as well. (I drink tea almost everyday!) Have Whole Grains, Not Multigrain. Complex carbs and fiber-rich foods help to speed up your metabolism. Whole grains are good, multigrain are not. If anything, just remember that!

5. Eat More, Smaller Meals.
Didn’t think you’d see the phrase “eat more” on this list did you? According to WebMD, if you divide your meals up into smaller portions so you eat more often throughout the day, your metabolism won’t have a chance to take a break. Now this doesn’t mean stuff your face 24/7. Instead, try to eat smaller bites throughout the day instead of three large meals.

GET SIX PACK ABS IN 6 MOVES

GET SIX PACK ABS IN 6 MOVES

The hallmark of fitness is a nice six pack,because it not only represents a certain level of effort in the gym, but also maintaining a relatively low body fat percentage.

For this, both diet and exercise play important roles, but the reward is a set of abs that are the envy of everyone you know. Here are six ab exercises to get you that highly sought, but rarely achieved, holy grail; the six pack.

THE WORKOUT PROGRAM
Perform one set of each exercise 3 times a week. These exercises are of sufficient difficulty that one set will be a good start. Shoot for a rep range of 8-12. Once you can consistently get 15 reps with good form, and still make it through the workout, add another set.
Rest: 90-120 seconds

1) THE PIKE
Lie faceup with your legs straight, arms at your sides, palms facing down. Raise your legs and torso 45 degrees off the floor. (You should look like a “V”.) Reach your hands alongside your legs as high as you can without rounding your back.

Key Point: This one is tough, but focus on contracting the abs to move your body.

2) CABLE SIDE BEND
Attach a D-handle to a low-pulley cable and stand so your left side faces the weight stack. Grasp the handle with your left hand, keeping your arm by your side, and place your right hand on your hip. With your head facing forward, slowly bend to the left. Return to standing, repeat for reps, then switch sides.

Key Point: Granted, obliques aren’t abs, but this movement is an integral part of any ab workout.

3) WEIGHTED CRUNCH
Lie face up with your knees bent and feet flat on the floor. Extend your arms toward your knees, holding a lightweight plate with both hands. Keeping your arms extended, slowly lift your head and shoulders off the floor moving into a full crunch.

Key Point: Again, focus on contracting your abs to do the work. Use a light weight and anchor your feet if needs

4) OVERHEAD CRUNCH
Lie face up with your knees bent, feet flat on the floor and arms extended overhead with your hands clasped together. (Your upper arms should be alongside your ears.) Keeping your arms straight and alongside your head, curl your torso forward, raising your shoulders off the floor. Pause, then return to the start.

Key Point: Another great way to hit the abs with extra overload. Perform shortly after the Weighted Crunch for a deep burn.

5) BALL PLANKS
Get into a push-up position on an exercise ball: hands shoulder-width apart on the floor and your legs extended behind you, feet up on a ball. Maintain a straight line from head to toe, and push back slightly such that your arms are out in front of you. Hold this position for up to 60 seconds.

Key Point: This ain’t your grandma’s plank. Your abs and entire midsection will be screaming by the end of this.

6) WINDSHIELD WIPERS
Lie face up and tuck your hands under your pelvis, palms down. Keeping your legs straight and feet together, raise your legs so your heels point toward the ceiling. With your head and shoulders flat on the mat, lift your glutes off the floor and lift your feet toward the ceiling. At the top of the movement, twist your hips to the left (your feet should point to the left). Lower your legs back to the start (feet suspended off the floor), then lift up and twist to the right. Alternate sides for reps.

Key Point: A great way to finish off your abs. Start with your hips on the ground if needed and progress to the exercise as described.

THE MOST POWERFUL POTION FOR A FLAT STOMACH WITHOUT FAT IN 7 DAYS

THE MOST POWERFUL POTION FOR A FLAT STOMACH WITHOUT FAT IN 7 DAYS

A healthy body and a sculpted figure is every person’s dream come true. However, busy schedules, and lifestyle in general, which leave very little time for regular diet and physical activity, are great impediments to reaching this goal. As a result, fatty layers and long-term obesity become a serious issue over time.

There are many ways people deal with this problem. The more disciplined ones, who are fewer by the way, turn to exercising, while the rest want a quick fix to the problem. If you belong to the second group, we have a completely natural drink for you, which will give you the desired results in only seven days.

The key ingredient which will cleanse your body is the banana. When combined with other ingredients, such as flax or whey, this fruit becomes highly efficient in burning your abdominal fat. The preparation of this banana drink is quite easy and simple.

Ingredients:
-1 banana
-1 orange
-1/2 cup of low-fat yogurt
-1 tablespoon of coconut oil
-a pinch of ginger
-2 tablespoons flax seeds
-2 tablespoons of powdered whey

Preparation:
Mix all these ingredients in a blender until well blended. You can drink it immediately!