Ask the Anytime Gal: Add flavor to protein shakes with few calories

Question: I drink a vanilla or chocolate protein shake every day. I like the taste, but I’d like to add some flavor without adding too many extra calories. Can you suggest some simple add-in ingredients that I could buy at my local grocery store?

Answer: Bananas, peanut butter, honey, cinnamon, vanilla extract, rolled oats, and many of your favorite fruits are easy add-in ingredients that will jazz up your protein shake. You can satisfy your sweet tooth and reduce post-workout inflammation with this chocolate and cherry combination: Combine chocolate protein powder, 1 cup of skim milk, 1 banana, and a cup of fresh or frozen dark cherries.

Of course, there’s nothing better than the perfect mix of chocolate and peanut butter to curb a craving: Combine chocolate protein powder, 1 cup of skim milk, ½ banana, and 1 Tbsp. of peanut butter. Vanilla protein powders work well with a variety of fruit. Turn your shake into something you drink poolside by adding vanilla protein powder, 1 cup of coconut milk, 1 cup of frozen raspberries or pineapple and1 tsp. coconut extract for a tropical treat.

Question: My gym just got a rowing machine and I am really looking forward to trying something new for cardio. Do you have any advice on the proper way to row and what I can expect from working out on the rower?

Answer: Rowing machines provide a low-impact, variable intensity cardio option that works virtually every major muscle group in your body. Whether you are training for cardiovascular fitness or focusing on building muscular strength and explosive power, with every stroke, you will feel the legs, hip, glutes, along with the muscles in the upper back, shoulders and arms. 

The great thing about rowing is the way it forces you to counteract your normal daily posture (rounded shoulders and shortened hip flexors); proper rowing technique opens the chest, strengthens the back and uses a great range of motion in the legs. An efficient rowing stroke has three steps: 1.) focus on pushing with the legs first, 2.) lean back slightly so your shoulders pass your hips, and 3.) finally, pull the arms in toward the chest.  Reverse the order to return to the starting position and repeat. Avoid rushing the stroke. Rowing is about efficiency; you will get better with time! If you are just getting started, begin with 8-10 minutes of rowing, gradually adding time each week.  

About the author: Jayme Smid is the club manager at Anytime Fitness in Brandon. To submit a question for future articles, please contact the author at jayme.smid@anytimefitness.com