easy high protein meals

Easy to cook high protein meals to maximize your gym results

What you are, depends on what you eat. Proteins are the basic building block that helps in overall muscle development and strength. Eating protein shakes and supplements are not enough to satisfy your body need of protein and you need to consume high protein diet that helps in achieving greater strength and body development.

Let’s talk about the easy to cook and highly nutrient dense food that can help in the overall development of the body.

easy high protein meals

Egg wrap

Egg wraps are easy to make and most satisfying food items that you can cook easily. 2 whole egg contains 16 gram of protein and other vital nutrients.

You can include other ingredients as per your required, feel free to add some chicken breast or paneer as a stuffing.

Turkey breast and veggies

This is one of my favorites, turkey is high in protein and add up some veggies and seasoning to make it a complete meal. Turkey contains 29 gram of protein per 100 grams and adding some vegetables will make the meal more nutrition dense.


Many people have never tried Quinoa, but its one of the nutrition dense food that you should definitely include in your meal, it’s easy to cook as well. It’s high in protein and soluble fibers that will keep your digestive tract healthy and clean.


Needless to say, Beef is high in protein and B Vitamins that are essential for the growth and development of muscle tissues.

Consume it in a limit, it also contains a high amount of fat and cholestrol that you might not want.

easy high protein meals


Oatmeal is quick to make and it is high in protein and soluble fibers that keep you fuller for a longer period of time. Oatmeal is a great vegetarian solution that works as an effective healthy meal idea.

Sweet potatoes

This is something that does not contain much protein but contains other nutrients that are very helpful in maintaining the muscle mass. A four-ounce sweet potato holds more than 100% of our everyday supply of beta-carotene, a substantial dose of iron, and full of vitamins C and E. Collectively, these nutrients work unitedly to guard your body against cellular damage of all types, especially in athletes who compete in extreme environments (such as altitude, heat, cold, or pollution).

couple workouts

Hard exercise workouts that are great fun with a partner

For a couple that’s gym fanatic, here are some hard exercise workouts for you!

As a couple, bonding comes in various ways. And exercising together is one of them. When thinking hard exercise, think “cross fit”. Think “spin class”. These are exercises that will make you bond as you compete. Plus, you motivate one another. Nothing keeps people closer than a little competition. Plus you can bet while at it. When I win, I get… And make it interesting… like bedroom-wise!

So what do we have in mind?

Hard workouts for couples


There are a number of routine exercises designed for couples. And one thing about CrossFit is the intensity that comes with it. As a couple, you will be able to burn calories within a short period. This is not for the faint-hearted. You need to be very committed to it. And commitment is one thing that comes with relationships. Sign up for a cross fit class together.

Alternate box jump

If you are looking to strengthen your legs, then this is one of the best hard exercise workouts for you. Much as it is something you can do solo, it is perfect for a couple since you can do it alternating. Get something firm that you can jump on as you hold each other’s hands. You could also add some dumbbells to this exercise to work both the arms and legs. Settle on a stable height that is comfortable for both of you. Take turns jumping on and off in a squat position.

Spin Class

couple at gymSpin class is great for couples as you can cheer each other while breaking a sweat. Imagine telling your spouse to soldier on. Plus a little competition has a way of bringing couples together. Dare each other. See who lasts the longest…

Hard exercise workouts like hook squats

One thing that makes these squats the best for couples is because a set can’t be complete until you both do it. So, solidarity is key here. There is no stopping. Squat together. Better yet, how about doing it as you alternate. Do yours I do mine as you hold each other’s hands and help each other up. That’s bonding for sure.





woman working out

Approaching a female bodybuilder at your local gym

Are you interested in dating female bodybuilder at your gym but you feel intimidated about approaching due to their size?

Don’t judge a book by its cover. Much as such a woman might look like she has a thing for domination, you should not assume this. Chances are they are just as nice as the other women in the gym and are likely to merely be more dedicated to their craft.

Why you should approach a muscle chick.

Sometimes our fears are the only thing that stands in the way of our happiness. Don’t let small insecurities stand in your way. You might be shocked at how soft she is on the inside. She probably is better than you at the fitness stuff but she might be the one to get you in shape.

What really matters is that you find her attractive. Now don’t be scared. Walk on over to her and use some moves on her like “Kindly help me out with my weights”.

What she crush can bring to the table

The sex will definitely be better

Can you imagine the flexibility in bed? Imagine the positions she can pull for you. Plus I am sure she will be able to go on and on…

Your female bodybuilder crush will make a great gym partner

couple at a gymIf you hit it off, you have something in common. That is working out together. You can have so much fun together as you compete lifting those weights.

Healthier life

Now that you are doing these cardios together, if you are planning on having a long-term relationship, you will definitely be living healthier lives. Plus, such a gym partner will definitely give you the needed boost you need.

However it pans out, don’t make dating your female bodybuilder a big deal. Just relax and let things flow.


Switch up your couples workout routine by heading outdoors

Every workout routine reaches a time when it needs a switch up. This is because doing the same thing over and over again can really be boring. It might even make you stop taking it seriously.

As a couple that enjoys working out together, its best to consider taking your workout routine outdoors. There are so many outdoor activities you can enjoy together. The beauty with the outdoors is that it’s more relaxing. At the same time, you get to enjoy spending time together in a different environment. This way, you kill 3 birds with one stone. You get to bond, you get your workout on and there is the scenery to enjoy.

So what should you go for? Here are some of the ideas for outdoor activities that you and your special someone can enjoy together if you just want to get out of the gym.

1. Walking or Jogging

Walking is a great way for couples to enjoy each other’s company while working out.  You can walk hand in hand as you chat and enjoy the fresh air and scenery. Plan your walking or jogging route to be through some romantic place.

Now to take it up a notch, try being competitive with one another. Do a walking race or a short sprinting race and bet on something romantic like loser gives the other person a full-body massage in the evening.

2. Switch up with a one on one volleyball or basketball game

couple playing basketballA one on one game of volleyball is also so much fun. It’s one on one! You two are getting into shape intimately. Besides the sweating, you can increase the bonding by touching as you tackle him on the court, be a little flirtatious and laugh when you blunder.

3. Skating

Skating is a sport that can really keep a couple connected. Couples really bond over mishaps. It involves lots of laughs and some leaning on one another, holding hands… Skating is a very interdependent couple’s activity. It allows for lots of bodily contacts.  Make memories here…

4. Biking

couple riding bikesBiking is a fun activity for couples to do together in the evenings or on weekends. As a couple, you can explore surroundings that you love together. Switch up the activity by planning a picnic date. Exercise and a date? Perfect!

Whether it is rowing, dancing, a game of tennis or hiking, what’s important is that you both enjoy the activity in order to enhance the bonding and the intimacy.



3 Couple training routines – 2018 best couple workouts

Working out comes in pairs!

Working out alone SUCKS! Looking for couple workouts for 2018 never crossed your mind? Ever wanted to start working out alone at a gym or jogging and running but ended up quitting because it was simply too monotonous or boring? If that sounds familiar then you are not alone! There are so many people all over the world that quit working out before ever starting for good. If that is also the case for you, then you haven’t looked at this simple solution: workout with your partner as a couple!


Instead of slacking on the couch looking at cute fit couples online wishing that was you and your partner, stand up and suggest working out as a couple to your partner. If they resist just persist! Working out as a couple has many perks that you not have even thought before. To begin with there are a ton of routines you can follow collectively as a couple. Just a quick browse online will reveal thousands of workout you can so and a whole lot of workouts you can do as a couple, to be more precise. So, not finding an exercise is simply an excuse. Check out this video:


In addition to that, working out as a couple will keep you motivated to keep on working out! Ever wanted that gut on you or your partner to go away? Then now is the time. Get your partner to work out with you and get you and them to take the challenge of working out together. After a few times you will be able to see changes on your bodies that will be an even further motivators to continue working out together. Once you start see results either on you or your partner then you won’t want your partner or you to stop because, let’s face it: they are getting sexier! Get your hot-bod together!

Even more excuses

Of course there comes the time in your life when you simply don’t have the time to exercise and that time is when you are lazy! We all know that there is always some time we can make for ourselves. Since you will be working out as a couple, devote some of the “couple time” to something fun that you can do together. Besides bonding with your partner you will also have the time to exercise together – thing that can be super cathartic for all those negative thoughts and toxins to take out of your bodies, mind and relationships. So couple workouts for 2018 can be your own thing!

Now the only thing you have to do in order to get in the exercise route is to convince yourself that introducing exercise to your daily life will be better for you, after that you can also convince your partner as well that this is a great idea for you and your partner. The only thing keeping you away from your and your partner’s hot bod is the decision to become healthier together!

Start a conversation with your gym crush

There you are again in the gym trying to get the body of your dreams and there is the distraction again! That hottie you are always eyeing is there looking gorgeous as ever and there you are staring again like a creep wondering what it would be like to talk to your crush. It is not something that happens only to you. Gyms are like showrooms full of pretty people and we have all been through that. Those crushes end up being gym motivation. And we all want to talk to them! Well here are some ways you can have that conversation!

  1. Talk to them about the workout
    Since they are in the gym and clearly they are eye-candy. Talk to them about the workout. People that work out do a lot of hard work to achieve the results you are seeing. They are always more than excited to talk about their workout routine. If you start talking about the workout and what workouts you may have in common then that is one good way to start talking to your crush. Through their workout you can find out some more information about them, for example if they have a partner they want to have a hot bod for or whether they are single ready for a partner to have a hot bod for.
  2. It’s all about that body… language.
    Maybe your gym crush wants to talk to you too! Check out if they are looking over at your direction. The first thing you want to look for is eye contact! If they are looking at you once, or twice or three times then maybe there is a mutual want of conversation. Try and watch their body language and try to save some time by getting to know whether they want to talk to you too.
  3. Have a friendly attitude.
    Having a friendly and positive attitude is something inviting for your crush to be more approachable. A non-creepy smile is something that can work in your favor and it is something that can for sure spark a conversation. Try saying hi with a nice smile and there is a huge chance that that will develop in a conversation between the both of you. Your dream conversation may just be a smile away!
  4. Timing can be in your favor!
    When a guy is breast pumping with a huge ton of weights is not the best time to talk to. Try nailing your timing since it will make things easier. Talk to them when they are winding down after a workout session or something similar to that. Try not to be that annoying person that talks at the wrong time at the wrong place.
  5. Try to combine workouts
    If you wanna get closer to your crush and talk to them maybe you need to sync some of your workout with them, in order to get closer to them – in an as-non-creepy way as possible. When you are doing the same workout, you already have one thing in common and that could get the conversation going.

couple on treadmills


Couple Training

Why Working Out With Your Girlfriend Helps You Build Muscle Faster

Building muscle without weights with a gym partner is possible although many people will tell you that weight training is really important to gain muscles. You and your girlfriend can form a great pair as gym partners to ensure building muscle without weights. Building muscle without weights with a gym partner is possible although many people will tell you that weight training is really important to gain muscles. You and your girlfriend can form a great pair as gym partners to ensure building muscle without weights.

Building muscle without weights

Your girlfriend can help building muscle without weights being the motivation

In case you let your girl friend know that you are trying to build muscles and need her help she will surely keep motivating you to achieve your goal of building muscle without weights. The more challenging a task the more enjoyable is the experience especially when your girl friend is participating in your endeavor to keep fit the motivation level will surely go up and you are going to achieve results in a short span of time.

Add resistance to your exercise while building muscle without weights


You are quite comfortable doing pushups. You can do a set of 20 pushups in one go without flinching. Now you need to ask your girlfriend to lie on your back to add resistance to the pushups. The addition of her weight to your body weight will surely lower the number of pushups you will be doing however the amount of muscles it is going build in your body is far more than the muscles you were adding initially. The mere participation and the motivation she is going to provide while being there with you is surely going to push you with all your might.

She is the one who can chalk out a diet plan for you

Once you have embarked on the mission to building muscle without weights you need to look after your diet. In case you have your girlfriend involved she is going to help you chalk out your diet plan that can work wonders in building muscles. Have your goals marked and ask her to check the progress for you. She is the one who is going to watch out for the things you should not eat. She is the one whom you can ask for help to prepare a protein bar or a protein shake for you.

Warming up together will help lift mood

Before exercising to building muscle without weights you need to warm up. Warming up is essential for any workout whether with weights or without weights. Ask your girlfriend to help you in the warming up session. She might help you in skipping, a bit of aerobics or cheering you while you are running on the treadmill. Exercising with your girlfriend being the gym partner will surely add to the results you can achieve while building muscle without weights.

Benefits for couples who workout together

Exercising everyday in the gym with my girlfriend has always given me the motivation to work hard on myself and ensure that we are the most popular gym couples working out in the gym. Gym couples are often considered as the happiest couples as compared to other couples. In fact it is not just about gym couples it is about exercising together with your girl friend, wife or soul mate. In case you are exercising alone and she is sleeping or attending other chores half of the motivation is gone and you are might sometimes end up thinking about your SO. There are numerous benefits of working out together physically and emotionally. As an individual and as a couple.

Training together couples

Training with a couple is always better

Gym Couples tend to be happier with the relationship

The time spent in the gym together by gym couples adds up to the quality time they spend together. The other part of the day might may go away attending to jobs, kids and other chores that are a part of daily life and which have minimal interaction between a couple. Thus exercising together opens up an opportunity to come close and interact more on a daily basis.

Working out together increases efficiency in Gym couples

A Happy Gym Couple

The mere presence of someone special by your side increases your efficiency this is a psychological fact. Being comfortable with an activity while being alone and pushing yourself to your limits while working out as a gym couple is a common sight inside gyms. A healthy competition among both the partners will take things to an altogether new level which will have a profound effect on the exercise and relationship.

Gym couples generally help achieve fitness goals

Everyone takes up a new resolution every new year or on their birthday. We tend to set goals for our self – fitness goals included. These resolutions and goals go down in the din within a couple of days or weeks. However if are in a relationship and have taken up a fitness goal make sure to tell your partner the fitness goal you have set for yourself. This is surely going to be a motivation for both of you to work together in an effort to fulfill the goal and achieve the best shape for yourself.

Gym Couples have better sex life

Gym couples enjoy a great sex life. Since exercises give you endorphins which make one feel happier and helps in increasing the libido and desire for sex. A fit body and a relaxed mind are the pre cursors for a good sex life which is achieved via working out together as a couple.

Breakfast for pregnant women

Healthy Lifestyle when pregnant

Being the fitness freak and hitting the gym almost daily with my boyfriend has become a daily regimen for me. However getting news that I got pregnant a month back had mixed feelings for me I was overjoyed with the news as we were trying for it for a long time. However a small concern at the back of my mind was the loss of figure and fitness I had maintained in the past five years. Visiting the gynaecologist and a dietician removed all my concerns. The gynaecologist was quite upbeat in giving me examples of her patients who had retained their figures and fitness levels after giving birth and she even asked me to exercise moderately although she put a complete ban on weight lifting of course the heavy ones.


The dietician was another important person I met over the past couple of weeks since I have been following the diet plan the dietician wrote for me. Breakfast for pregnant women is the most important meal of the day. My boyfriend although too busy still helps and has breakfast with me once we are back from the gym.


Breakfast for pregnant women should be well balanced


While ingesting food in pregnancy one is eating for her own body requirements along with the body requirements of the small life that is inside. Thus breakfast for pregnant women should be well balanced that kills hunger and provides nourishment. My favorite breakfast these days consists of Egg, bean and cheese burrito. This allows me to have enough of vegetables in the morning, since I hate to have vegetable in the afternoon or evening.

Food for pregnant women

Best Breakfast for pregnant women

To prepare it I spoon two scrambled eggs top it with two tablespoons of cooked beans to get proteins I get two tablespoons of grated hard cheese with chopped tomato on a wholegrain tortilla. He likes to season it with salt and pepper and roll up, folding in the top and bottom edges. This is one breakfast for pregnant women which make sure that the protein needs of the pregnant woman are met along with the other nutrients.


A whole wheat bagel with cream cheese and cooked salmon for weekends

Salmon is a healthy food for pregnant women

Salmon is a very nice food

To get my taste buds tickling I have special plans for weekends when we both have ample of time to prepare breakfast. On a typical weekend for the past couple of weeks I have been choosing a baked variety of salmon since the smoked ones are not considered too good foe pregnant women. Mini Bagels which come from the whole wheat variety are supplemented with it. My dietician has termed it as one of the best breakfast for pregnant women. Salmon contains the essential omega acids quite important for the development of the baby.


Breakfast for pregnant women when feeling lazy

Breakfast for pregnant women

Breakfast for pregnant women – Cereal

On days when I don’t really feel like getting my lousy self to do anything I prefer to go with cereals. These days I am very particular about reading what exactly I am deriving from what I am eating for my body and the kid that’s there fully dependent on the nutrition I am going to provide. I go for a cereal that is able to provide 10-14 grams of fiber per serving. Milk essentially forms a major part of the diet and having these cereals with milk added with a few dry fruits is the perfect way as a breakfast for pregnant women. Cereal that is fortified with iron and berries to replenish vitamin C is something I do almost every time I am going in for a cereal breakfast. Snacking on dry cereal in between meals of course is going to help both the mother and the child.

Meal preparation for couples

Breakfast is the most important element of any fitness freak’s regimen. If you miss breakfast you are going to miss a lot in terms of the good that you intend to do for your body. There are many options a couple can experiment with especially while exercising together. The fun of preparing the morning meal together leads to better coordination and a long term bonding with your partner as a couple.

My girlfriend and I believe in a holistic meal that is able to replenish our bodies with the essential elements required by it to ensure an alert body all through the day. We generally prepare breakfast together in the morning.

Green Smoothie for the immune system

This is my favorite and I am the one who generally prepares it for both of us. I am kind of a master in preparing a green smoothie for both of us. I blend 1 cup of spinach 1 cup of kale, 1/2 a banana, a small handful almonds, 1 teaspoon cinnamon, 3 to 5 raw Brazil nuts, 1 to 2 tablespoons cacao or carob powder and 1/2 a can of full-fat coconut milk. I have been drinking this smoothie with a small variation in the ingredients almost every day for the past three years. She has also been able to develop her taste for it.

The most essential element of your breakfast – Protein

Since both of us are into exercising and gym training in a big way the constant demand for protein needs to be fulfilled right in the morning. Generally she takes care of the protein part everyday and for that she combines 2 to 3 large scoops of vegan protein with 4 to 6 ounces full-fat coconut milk (unsweetened), 1 to 2 tablespoons of almond butter, 1 teaspoon cinnamon, a handful of organic coconut flakes (unsweetened) and a tablespoon of chia seeds.

Yes we like to splurge sometimes

Sometimes we both have time to splurge. Last weekend we didn’t have much to do and decided to make our breakfast a bit more interesting. We scrambled and fried 4 eggs in olive oil and added a bit of butter to change the taste (we like experimenting with food). On the side we had a large serving of Swiss chard, a handful of olives and one avocado. Adding sea salt and pepper along with sliced tomato made the breakfast awesome. It has been almost two years since me and she started having breakfast together and there is a mutual understanding that we need to keep up this regimen for a long time.