Tag Archives: fitness

Egg Frittata Recipe

Like eggs? Load ’em up with veggies, meat, potatoes and pile on the cheese!

Egg Frittata Recipe
Frittata on my Instagram (alexcurtisfitness)

This frittata recipe is a phenomenal way to large batch prep your eggs and they’re also super easy to load up with veggies, meat and potatoes. This dish is baked so once you’re done prepping, just toss it in the oven, slice and serve. Here’s what you need for this frittata recipe:

6 whole eggs, 6 egg whites
2 cups of spinach
1 cups of sliced peppers
2 cups of diced potatoes
1 cups of diced onions
6 strips of bacon (cooked and chopped)
1 cup of reduced fat shredded cheddar cheese

1) Spray a large sauce pan with olive oil cooking oil spray and heat on a medium flame.
2) Add spinach, peppers, potatoes, onions, and bacon. Cook for 2-3 minutes or until the spinach is wilted and the onions are golden.
3) Add egg mixture and cook for 3-5 minutes.
4) Top with cheese and bacon, then place in the oven and broil for 4-5 minutes or until thoroughly cooked.

Nutrition Info Per Serving
Protein: 19 g
Carbohydrates: 13 g
Fat: 9 g

This frittata recipe is a great to make, slice, and store in either your fridge or freezer so you can have a quality meal on tap when you need it. It may take longer to prep a large batch like this instead of quickly making a few eggs, but you’ll save a lot of time in the long term.

Check out these other breakfast recipes:
Homemade Sausage Egg McMuffin Recipe
Easy Egg Scramble

Xtend BCAA Soda Recipe

This BCAA Soda recipe has 0 calories, 0 grams of sugar, 0 mg of caffeine, and is super easy to make!

BCAA Soda Recipe
Xtend Watermelon BCAA Soda

My BCAA soda recipe is so easy to make I can’t believe I didn’t think of it sooner. You only need 3 or 4 ingredients to make a delicious, healthy soft drink loaded with amino acids to curb hunger, burn fat and build muscle. This is all you need:

1 scoop Xtend BCAAs
8-12 oz. Seltzer
1 cup of ice
1/2 lemon, lime or small orange (optional)

1) Fill a shaker bottle with 1 cup of ice (or more if desired).
2) Add 1 scoop of any flavor of Xtend BCAAs.
3) Pour 8-12 oz. of ice cold seltzer.
4) STIR, don’t shake.
5) Squeeze 1/2 of a lemon, lime or small orange into the drink and drop in the rind (optional)
6) Stir again and serve.

Nutrition Info
Calories: 0*
Protein: 7 g amino acids
Carbohydrates: 0 g*
Fat: 0 g

5 Reasons You Should Supplement BCAAs

BCAA & Superfoods Recovery Smoothie

Scivation makes Xtend BCAAs in over a dozen flavors, with more on the way! Some of your options are:

  • Strawberry Kiwi
  • Blue Raspberry
  • Grape
  • Black Cherry (Xtend Perform BCAAs)
  • Mango
  • Fruit Punch
  • Watermelon
  • Pink Lemonade

And more! I’ll definitely be trying them all out, potentially mixing them with Polar flavored seltzer and adding fresh lemon or lime.

* 0 calories and 0 grams of sugar without fresh squeezed fruit juice.

10 Foods with Surprising Medicinal Benefits

These 10 foods may help prevent, alleviate or cure your symptoms because of their surprising medicinal benefits

medicinal benefits

Every vitamin, mineral, gram of fiber, protein, carbohydrates and fat play a role in your body. These 10 foods have amazing medicinal benefits that you may notice immediately after eating them. Learn how to incorporate them in your diet whenever you can.

1. Honey: Anti-Bacterial/Anti-Fungal

From soothing sore throats to potentially preventing infections, honey is the multipurpose, swiss-army knife sweetener. Honey now could mean you may not need antibiotics later. How’s that for a food with a surprising medicinal benefit?!

2. Ginger: Relieves Nausea & Stomach Aches

Ginger is a natural antacid, laxative and has chemicals that make it a natural indigestion medicine. Sprinkle ground ginger in your tea next time you’re suffering from indigestion.

3. Cinnamon: Anti-Bacterial, Improves Blood Sugar

Cinnamon is a natural antibacterial and also helps maintain healthy blood sugar levels. Unfortunately, cinnamon is often paired with sugary snacks and desserts that DON’T help maintain healthy blood sugar levels. Sprinkle some on your yogurt to get all of the health benefits without packing on the excess calories.

4. Flax & Chia Seeds: Lower High Cholesterol

Flax seeds are loaded with fiber and omega fatty acids which help lower cholesterol, protect against heart disease and cancer. Try sprinkling 1 tbsp. of flax or chia seeds in your yogurt, oatmeal, smoothies, breadcrumbs, or anywhere else you can sneak them in.

5. Coconut Water: Dehydration

Coconut water is high in potassium and other vitamins and minerals making it a great option to prevent hydration. Try using it for smoothies, juices, or mix it in with your regular beverages to boost their nutritional content.

BCAA & Superfoods Recovery Smoothie

6. Coffee: Prevents Some Cancers and Parkinson’s Disease

Coffee is chock-full of antioxidants which fight cancer causing free radicals, and improves cognitive health.

Protein Packed Vanilla Cinnamon Cappuccino Recipe

7. Almonds: Prevent Cardiovascular Disease

Almonds are a fantastic source of healthy, unsaturated fats, protein, fiber, magnesium and other vitamins which help reduce the risk of Type Two Diabetes, Cardiovascular Disease, and cancer.

5 Superfood Snacks to Boost Energy

8. Beets: Improve Blood Flow and Lower Blood Pressure

Beets are becoming a famous pre-workout staple in the bodybuilding world due to their ability to improve blood flow, lower high blood pressure and subsequently improve athletic performance.

Does Your Pre-Workout Have These Ingredients?

9. Peppermint: Indigestion, Allergy Relief

The natural menthol in peppermint leaves provides soothing indigestion relief as well as allergy symptom relief including sore throat, headaches, and sinus congestion.

High Protein Peppermint Patty Ice Cream Recipe

10. Peppers: Immune System Support & Wound Regeneration

Peppers are higher in Vitamin C than oranges and most other fruits. Everyone knows that Vitamin C supports healthy immune system function but most people don’t know that Vitamin C also helps regenerate connective tissue.

Can Vitamin C Help Heal Your New Tattoo?

Now that you know that these foods have surprising medicinal benefits, try to add them to your diet however you can. Why take medicine when you can eat delicious meals instead?

Top 10 Healthiest Beers

Consider one of these ten beers next time you crack a bottle.

healthiest beers

These top 10 healthiest beers, ranked by details.com, may be your safest bet when it comes to preventing beer belly (besides not drinking at all). My top 3 favorites are No. 2, No. 4, and No. 7.

Number 1. Pacifico

Ranking first is the Mexican pilsner, Pacifico, with only 135 calories per bottle and 4.5% alcohol.

Number 2. Guinness

Also one of my personal favorites, Guinness is low in carbs (11 g), higher in fiber (3.5 g) and 4.2% alcohol. It’s also nitrogenated unlike most other beers making it less filling. I personally love the dark, robust flavor.

Number 3. Sierra Nevada

Coming in third, for my friends with a hoppier palate, is Sierra Nevada Pale Ale with a higher alcohol percentage (5.6%) and 175 calories/bottle.

Number 4. Sam Adams Light

I don’t like light beer but the people at Sam Adams are masters of their craft. With 119 calories, 9 grams of carbs and 4% alcohol, Sam Adams makes the top 4 of the healthiest beers.

Number 5. Abita Purple Haze

I’ve personally never had Abita Purple Haze before but considering it’s brewed with fresh raspberries, only has 11 grams of carbs and is 4.5% alcohol, I could certainly imagine why it made the top 5 healthiest beers.

Number 6. Left Hand Good Juju

Made with fresh ginger this ale may help aid in digestion (of course alcohol-free ginger is a better option though). Left Hand Good Juju only has 131 calories, with 4.5 percent alcohol.

Number 7. Yuengling Lager

A personal favorite of mine, Yuengling lager only has 135 calories and 4.4% alcohol. Yuengling is a much more flavorful choice of beer than Budweiser or cheap college beers and is fairly inexpensive. I was glad to see this made the top 10 healthiest beers!

I paired Yuengling Lager with my Boneless Rib Sandwich for an incredible, health conscious BBQ dinner.

Number 8. New Belgium Sunshine Wheat

IPA-lovers rejoice, there’s another option for you. This American pale wheat ale only 145 calories/serving with 4.8 percent alcohol, and 13 grams of carbs.

Number 9. Flying Dog Snake Pale Ale

Another one for the IPA-lovers, Flying Dog Snake Pale Ale packs more alcohol (7.1% alcohol) and hops in each bottle than the others but comes at the price of 188 calories per bottle and 13 grams of carbs per bottle.

Number 10. Deschutes Chainbreaker White IPA

Surprisingly, for a beer that’s 5.6% alcohol, this brew only contains about 11 grams of carbs per bottle. Definitely worth trying if you’re an IPA fan.

Pair these beers with my Top 10 Healthy BBQ Foods.

5 Caffeine Fitness Benefits

Go ahead, fill up that second cup of coffee. Turns out there are many caffeine fitness benefits!

caffeine fitness benefits
High Protein Vanilla Cinnamon Cappuccino

Caffeine is the most popular drug in the United States, especially as Americans look for new and convenient ways to boost their energy. There are several caffeine fitness benefits and lucky for us, there are many sources of caffeine:

  • Coffee
  • Tea
  • Energy Drinks
  • Chocolate
  • Pre-Workout Mixes
  • Yerba Mate
  • Guarana Berries

Protein Packed Vanilla Cinnamon Cappuccino Recipe

While some sources are higher in caffeine than others, it doesn’t matter so much where you get your caffeine from. It’s matters more how much you’re getting (although obviously 100 mg of caffeine from coffee is easier/healthier than eating 1 lb of chocolate to get your caffeine). As far as the benefits of caffeine for fitness results go, here are 5:

1. Decreased Fatigue Time

In a study done with strength and endurance training athletes (TBA), athletes reported feeling less fatigued in between sets. Caffeine consumption did not result in greater power output however.

2. Increased Alertness

The caffeine jolt from a cup of coffee or a pre-workout will increase alertness prior to and during workouts. This is particularly helpful when strength training and being aware of weight balance, and when switching positions quickly during endurance training.

3. Increased Metabolism

Caffeine is present in most fat burning supplement complexes, but the metabolism increasing effect of caffeine is only temporary. Where caffeine really makes a difference is by stimulating an individual to get up and get moving when they might otherwise feel sluggish and want to sit. The extra movement stimulated by caffeine is more likely to help burn extra calories as opposed to just drinking more coffee to try to burn fat.

4. Increased Focus

An athlete with more focus can accomplish a lot more. Caffeine enhances motor performance and cognitive performance allowing an athlete to focus on their immediate goal with greater intensity.

5. Decreased Recovery Time

Due to the vasodilating effect of caffeine, more blood and nutrients are able to rush to sore muscles allowing them to potentially heal faster or at the very least feel better.

4 Keys to Faster Recovery

The 4 Best Ways to Heal Sore Muscles

250-350 mg of caffeine is generally where you’ll experience these caffeine fitness benefits but it also depends on your tolerance. Some people can barely handle 50 mg of caffeine and are better off using a non-stimulant, amino acid based pre-workout drink. Other people barely feel 150 mg of caffeine and can handle two scoops of a pre-workout mix with no problem. I generally have 1 cup of coffee (~100 mg of caffeine) in the morning and 150-200 mg caffeine pre-workout from either black coffee or a pre-workout mix several hours later to experience the caffeine fitness benefits. You may need more caffeine, less caffeine, or no caffeine depending on your needs.

30 Minute Upper Body Workout

Are your days jam-packed? This upper body workout is designed for when you only have 30 minutes to spare.

Upper Body workout

Don’t waste any time with this 30 minute HIIT upper body workout. Using half of your lunch break to fit in some gym time? Supersets, dropsets, and short breaks are all you need to get a super, upper body pump. Try this out:

Circuit #1
Push-Ups: 5 sets x 10 reps
Pull-Ups: 5 sets x 10 reps
Rest: 30 seconds

10 Different Ways to Do Push-Ups

Circuit #2
Dips: 4 sets x 10 reps
Straight Arm Pull Down: 4 sets x 10 reps
Rest: 30 seconds

Circuit #3
Incline Dumbbell Press: 3 sets x 12 reps
Incline Dumbbell Row: 3 sets x 12 reps
Rest: 30 seconds

Circuit #4
Incline Cable Fly: 4 sets x 12-15 reps
Barbell Shrugs: 4 sets x 15 reps
Rest: 30 seconds

Circuit #5
Dumbbell Flyes: 3 sets x 15 reps
Bent Over Fly: 3 sets x 15 reps
Rest: 30 seconds

Sometimes people avoid working out all together when they don’t think they can dedicate an hour of their time. This 30 minute upper body workout is designed with that person in mind. Don’t have 30 minutes? Try this 20 minute home workout.

10 Core Exercises That Aren’t Planks or Crunches

Tired of doing planks and crunches and still not seeing results? Try these 10 Core Exercises instead.


Core Exercises

If you’re doing planks and crunches for every core workout you’re going to want to change things up to see new results. These core exercises will target every muscle of your core ensuring you get the best results.

1. Cable Rope Crunches
Clip a double handled rope to a cable machine and set the weight to as close to your bodyweight as possible. In a kneeling position, holding the rope behind your neck, bring your elbows to your knees. Repeat for 15-20 reps. Make this exercise more challenging by twisting so you’re bringing your right elbow to your left knee, then your left elbow to your right knee, alternating with every crunch.

2. Hanging Leg Raises
You can perform this exercise hanging from a pull-up bar or in a roman chair. For this example let’s say you’re doing Hanging Leg Raises from a pull-up bar. Begin by hanging with your legs straight down. In a controlled motion, keeping your legs straight, bring your legs as close to the bar as possible. Return to the hanging position. Repeat for 15-20 reps.

3. Twisting Side Planks
Hold a stability ball in between your legs and keep your legs 6-12 inches from the floor. Sit up, reach diagonally (left arm to right foot) and touch the ball. Repeat, alternating sides, for 16-20 reps.

4. Windmill Leg Raises
Beginning in the same position as our Hanging Leg Raises, lift your legs up to the bar in a circular, clockwise motion. Repeat in a counterclockwise motion. You should be making large, 360 degree circles with your legs.
This is one of the hardest mentioned core exercises. Perform this exercise as slowly as possible. I perform them here on my Instagram. Try to go even slower than that.

5. Diagonal Medicine Ball Slam
Grab a 10-15+ lb medicine ball and start by holding it straight up over your head. Simultaneously throw the ball down on either side of your body and squat slightly. As you throw, you should twist your torso slightly so your right hand is over your left foot on one slam and your left hand is over your right foot on the other slam. Repeat for 15-20 reps.

6. Lumberjacks
Set the cable machine to a relatively light weight, with the handle up high. Begin with both hands holding the handle over one shoulder. Keeping your arms straight, bring the cable across your body at a 45 degree angle so your hands are now down at your opposite hip. Repeat for 15-20 reps on each side. Hold each rep for 1-2 seconds.

7. Smith Machine Sit Ups
Begin in a smith machine Bench Press position, with your feet flat on the bench. Keep your complete straight and sit up as high as you can, lifting your shoulder blades completely off of the bench. Hold for 1 second and return to the starting position. Repeat for 15-20 reps.

8. Ab Roll
Hold the Ab Roller with both hands and kneel on the floor.Now place the ab roller on the floor in front of you so that you are on all your hands and knees (as in a kneeling push up position). This will be your starting position. Slowly roll the ab roller straight forward, stretching your body into a straight position. Bring your hips as close to the floor as possible and pause. After a pause at the stretched position, start pulling yourself back to the starting position as you breathe out. Do this movement slowly and breathe.

9. Stability Ball V-Ups
Lay on the floor with your legs straight and arms stretched out behind your head holding a stability ball. Pick your feet up a few inches from the floor. This is your starting position. Keeping your arms and legs straight, bring the Stability Ball up to your legs, hold it in between your legs, and bring your legs back down to several inches from the floor. Repeat, this time catching the stability ball in your hands. Repeat for 15-20 reps.
Of all the mentioned core exercises, this is one of my favorites for beginners/novice level gym goers.

10. Turkish Get Up
Lie on your back on the floor and press a kettlebell to the top position by extending the elbow. Bend the knee on the same side as the kettlebell. Keeping the kettlebell locked out at all times, pivot to the opposite side and use your non- working arm to assist you in driving forward to the lunge position. Using your free hand, push yourself to a seated position, then progressing to your feet. While looking up at the kettlebell, slowly stand up. Reverse the motion back to the starting position and repeat.

Use any of these 10 Core Exercises in your next workout and see how much different they feel than just doing typical 30 second planks. Do a core workout 2-3 time per week, 5 sets of 15-25 reps or 30-60 seconds.

5 Superfood Snacks to Boost Energy

Need a snack? Ditch the chips and make one of these Superfood Snacks instead.


Superfood Snacks

Chips, cakes, and ice cream offer you nothing but fat, salt and sugar, and in overabundant quantities. These Superfood Snacks offer you fiber, vitamins, minerals, protein and healthy unsaturated fats that could even help you burn fat. Try these out:

1. “PB & J” on Ezekiel Bread

Toast a slice of sesame or cinnamon raisin Ezekiel bread. Then, spread 1 tbsp. of natural almond butter and 1 tbsp. of raspberry preserves on it. This super-satisfying snack is the super-version of the classic Peanut Butter & Jelly on white bread.

Healthy Snack Ideas to Crush Cravings

2. Avocado Toast

Dominating the superfood world right now is Avocado Toast of all varieties. Toast a slice of 100% whole wheat or multigrain bread, then add 1/4 of an avocado (sliced) on top. Try topping it off with tomatoes, lox, 1 sunny-side up egg, or turkey bacon. The possibilities are endless.

3. Grapefruit & Honey

Taking a break from agenda of pushing my Loaded Apples recipe, try 1/2 a grapefruit with 1 tbsp. of honey instead of regular sugar. You get the health benefits of honey and some extra sweetness added to the fat-burning, high fiber grapefruit.

4. Sweet Potatoes w/ Honey & Cinnamon

I swear this tastes like eating a Sweet Potato Pie without any guilt and a fraction of the fat. Bake 1 large sweet potato and slice it down the middle. Sprinkle cinnamon on top and a drizzle (1 tsp.) of honey. Is there anything better than Superfood Dessert?

5. Date Bars (Lara Bars)

Lara bars are an amazing snack if you’re looking for a healthy fix. Made up of only 2-3 ingredients, Lara Bars are essentially just date bars with cashews, coconut, apples, almonds, etc.

What are the best fruits for diabetics?

Unbelievable Protein Muffin Recipes!

These superfood options are a great way to boost your energy and your  metabolism when you feel yourself crashing in the middle of the day. Pair them with a cup of coffee and get ready to feel 100% again.

Carrot Cake Protein Pancakes Recipe

What’s better than breakfast for dinner? Dessert for breakfast. Try this Carrot Cake Protein Pancakes recipe.

Carrot Cake Protein Pancakes Recipecarrot cake protein pancakes recipe

Imagine being able to eat spiced carrot cake bursting with autumn flavors without any guilt. What’s more, imagine being able to eat carrot cake after your workout to BUILD MUSCLE AND BURN FAT. Now that’s possible with this Carrot Cake Protein Pancakes recipe.

1/2 cup Flapjacked Carrot Spice Pancake Mix
1/2 cup of water
2 egg whites
1 tsp. cinnamon
1 tsp. vanilla extract
2 tbsp. lite maple syrup
1 tsp. coconut oil

1) Mix pancake mix, water, egg whites, cinnamon and vanilla extract.
2) On a coconut oiled pan, cook the pancakes on a low-medium flame until golden brown on both sides.
3) Plate and drizzle maple syrup.
4) Serve.

Nutrition Info
Protein: 30 g
Carbohydrates: 41 g
Fat: 11 g

Want to make these Carrot Cake Pancakes even more Carrot Cakey? Make a cream cheese glaze or frosting:

2 tbsp. cream cheese
2 tbsp. butter (melted)
1 tbsp. powdered sugar
1 tsp. vanilla extract

Want more delicious pancake inspired recipes? Check these out:

Maple Glazed High Protein Jelly Donuts Recipe

High Protein Cookies

Must-Have Fitness Products

If you’re looking to get into shape or maximize your fitness potential then you need these fitness products

Fitness Products

The fitness market is saturated with apparel, supplements, and accessories making it perfect to get amazing deals on products that, just a few years ago, were nearly double the price. Fitness products like pre-workouts, shaker bottles, apparel and wrist wraps have been exploding in volume lately so make sure you snag some while they’re cheap. To make my point, pre-workouts about 5 years ago barely ran under $25. Today, you can buy great pre-workouts for about $15-20.Look into these must-have fitness products to capitalize on your gym membership:

1. Shaker Bottle

Specialty shaker bottles like Umoro, Cyclone Cup and Mixr are exploding onto the scene with innovative new ways to make hydration more exciting. You can’t go wrong with a classic shaker bottle though. For $2-5 you can stay on top of your hydration and save a ton of money if you’re regularly purchasing beverages at work. Definitely start here.

2. Weight Lifting Belts

Depending on your routine you can get anything from a soft neoprene velcro-strap belt to a tough leather belt with a steel locking gear. Unless you’re lifting some serious weights (or planning to) I would start off with a neoprene weight lifting belt which will run you about $20.

3. Straps & Wraps

Invest $10-$20 in wrist straps for heavy, pull-motion lifting and/or wrist wraps to reinforce your wrists during push movements.

4. Supplements (Only the basics)

Don’t waste your money on supplements that you’re struggling to pronounce, look sketchy and are super expensive. Start off with the highly researched basics backed by science. Unless you’re looking to get into competitive bodybuilding you really don’t need to take pro-hormones, growth hormones or a medicine cabinet filled with supplements. Stick with a pre-workout, BCAAs, Whey protein or protein blend, and maybe fish oil or joint support supplement (if you need it).

5 Reasons You Should Supplement with BCAAs

My Top 5 Pre-Workout Supplements for Beginner-Novice Level Trainees

5. Functional Fitness Apparel

This means compression gear and other functional sportswear, not fitness fashion apparel. You could buy that too if you want but it’s not going to provide any real purpose…other than swag.

Think I left something off my list? Post about it in the comments section and I’ll add it!