"Get Into Shape and live your best life".

Yes, everyone wants to get into shape and get that summer body. How many of you are actually willing to work for it and put in the required time, effort, sweat and money of cause.  

If you were looking for reasons to convince yourself why you should join a gym or at least just get into shape and stay fit. Here are 6 seasons why:

1. Your body will thank you someday.( You will be glad for the time you spent in the gym.)
2. It improves your relationship with others.
3. You will look and feel great.
4. Improves sleep and concentration.
5. Your stress levels will decrease.
6. Increases your confidence and self-esteem.

Now for some Gym Essentials

1. Water Bottle
2. Clean Towel
3. Make sure to get music that keeps you pumping.( Keep yourself jackedup)
4. Lock and key for locker room
5. Face and body wipes
6. Deodorant and body/face wash Important guys)
7. Flip-Flops
8. Bag for sweaty clothes
9. Fresh and clean clothing.
10. Snack or protein shake. ( Builds strengh and muscle after a long workout.

Some easy to make Protein Shakes

Mantality Health Products

Banana Bread Protein Shake

Serves 1

Main Protein Source: Almond butter + raw cashews

Protein Boosters: Ground flax seed + whole oats

Imagine your favorite banana bread whipped up into a thick and nourishing drink — that's what you get with this protein shake.

Combine 3/4 cup almond milk, 2 tablespoons almond butter, 1/4 cup raw cashews (soaked overnight), 1 medium banana (cut into chunks and frozen), 2 tablespoons whole oats, 1 tablespoon ground flax seed, 1 pitted dried date, and a sprinkle of cinnamon in a blender, then process until smooth. Top with an extra sprinkle of cinnamon for serving.

Tropical Protein Shake

Serves 1

Protein Source: Greek yogurt + raw cashews

Protein boost: Chia seeds

Beat the mid-winter blues with this sweet, fruity shake that will make you feel like you're on a tropical vacation — even if there's a foot of snow outside your front door.

Combine 3/4 cup coconut water, 1/3 cup Greek yogurt, 1/3 cup raw cashews (soaked overnight), 1/4 cup frozen pineapple, 1/3 cup frozen mango, and 1 pitted dried date, then process until smooth. Top with a spoonful of chia seeds before serving.

Very Berry Super Shake

“This shake is packed with protein, fiber, healthy fats, phyto-nutrients, and probiotics,” says St. Pierre. “It can be breakfast, lunch, or dinner.” (And it’ll help you lose weight. Here’s Why Cutting 500 Calories a Day Actually Makes You Happier.)

BLEND THIS:

12 oz water

1 cup spinach

2 cups frozen mixed berries

1/2 cup plain low-fat yogurt

2 scoops vanilla protein powder

1 tbsp walnuts

1 tbsp ground flaxseed

500 calories, 57 g protein, 54 g carbs, 14 g fiber, 11 g fat

Chocolate, Peanut Butter, and Banana Shake

You’d never guess that a cup of spinach is hiding in this delicious chocolate and peanut butter shake.

BLEND THIS:

12 oz water, milk, or yogurt

2 scoops chocolate flavored protein powder

1 banana

1 cup of spinach

2 tbsp of natural peanut butter

1 tbsp cacao nibs or dark cocoa powder

585 calories, 59 g protein, 22 g fat, 38 g carbs, 8 g fiber (accounts for using water as the fluid instead of milk or yogurt).

Short workout plan to get your started

​Warm Ups

• Warm up for 3-5 minutes by either jumping
  rope, doing jumping jacks, using a
  rower machine or riding a stationary bike.
• Squats - 1 set of 12 repetitions with no barbell and then 3 sets of 12 repetitions
  with the barbell (no added weights.
• Shoulder Press - 3 sets of 12 reps with the barbell.

1-3 Week Plan

Bodypart                Exercise                       Sets                                        Reps

Upper Back            Seated Cable Row               one                                                    15
Chest                      Flat Bench Press                  one                                                    15
Shoulders               Dumbbell press                    one                                                    15
Traps                      Dumbbell shrug                   one                                                    15
Triceps                   Pushdown                            one                                                    15
Biceps                    Barbell curl                          one                                                    15
Lower Back           Back extension                    one                                                     15
Calves                    Standing calf raise               one                                                    15
Forearms               Barbell wrist curl                 one                                                     15
Abdominals           Crunches                             one                                                     15

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Dress comfortably for gym

 For more great products to help you get into shape check Mantality

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