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Ingredients 100 grams of fresh berries Of your choice 75 grams Greek yogurt 1 scoop whey protein Directions Put everything into a blender and blitz until smooth. Pour into a bowl and top it off with berries

Chocolate coconut Squares recipe 1 cup desiccated coconut 1/2 cup ground almond meal 2 tbsp cocoa powder 2 tbsp coconut oil 2 tbsp honey or maple syrup 1 scoop of Gotpwr Protein (20g). Method 1.Add the desiccated coconut , almond meal, cocoa powder, coconut oil and sweetener to a bowl and mix well with a wooden spoon. 2. Put the mixture into a square mold and sprinkle the squares with additional coconut. Refrigerate for 30 mins before eating. Note 1. Adjust the sweetener to your taste. The Squares can be kept in an air tight container in the refrigerator for...

There’s a myth that doing cardio limits muscle growth.  Is this true? Yes and no! The truth is doing intense cardio for prolonged periods of time can limit muscle growth. This is because our body is getting mixed signals. Our muscles can’t adapt both to aerobic and resistance training. Simply put, the more you train for one, the harder it will be to achieve the same levels in the other. Having said that it doesn’t mean that cardio and strength training can’t be combined. If programmed correctly, cardio can actually help you gain muscle. In a study published in the...

Have you been putting in hours and hours in the gym but are not able to build muscles Well you could be making some common mistakes that could be hindering your muscle gains.  1.Not Eating Enough All your hard work at the gym will be a waste if you are not consuming enough calories.  In order to build muscle, there has to be a surplus of calories. You need calories to fuel your workouts and to help your muscles repair and grow. 2. Not Consuming Enough Protein If you want to gain muscle mass, it’s important to ensure you are...