June 03, 2018

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Green Monster Smoothie


Chances are very high that you're not getting enough vegetables in your diet. In fact, according to the CDC, only 1 in 10 American adults eats enough fruits and vegetables to get the micronutrients that the body needs.

"Get away from me, Satan!" - most Americans

Obviously supplementation makes it a lot easier to bridge the gap but we'll always prefer to have whole foods as the main source of our nutrition. Also, (let's be honest) most greens supplements or smoothies taste like sad grass.

Mmmm...delicious sad grass...

So here's a smoothie that is not only super healthy but also super delicious. I call it the Green Monster. Please let me know what you guys think!

Green Monster
prep time: 5 minutes          "cook" time: 1 minute         total time: 5-10 minutes
  • 1 cup orange juice
  • 1 medium banana
  • 1/2 cup frozen mangos (if you're using fresh mangos then you'll probably want to add ice)
  • Throw all the ingredients into a blender.
  • Blend.
  • Drink.
February 20, 2018


Protein Overnight Oats

I love breakfast.

It's simply my favorite thing ever.

But as a parent it can be hard sometimes to get my breakfast in that doesn't involve grabbing Poptarts and a coffee as I run out the door. So I started messing around with a couple overnight oat recipes in the hopes that I make something that is not only healthy but tasty.

Protein Packed Choco PB Overnight Oats

prep time: 10 minutes          "cook" time: 5-24 hours         total time: 5-24 hours


  • 1/2 cup vanilla almond milk (more if you prefer it more liquidy)
  • 1 Tbs vanilla Greek yogurt
  • 1 Tbs peanut butter
  • dash (or smattering) of cinnamon
  • 1 scoop Level-1 Milk Chocolate Protein Powder
  • 1/2 cup rolled oats
  • 1/2 medium banana cubed or mashed (optional)
  • Mix milk, yogurt, and peanut butter in a mason jar (16oz or greater). There will be smears of the peanut butter remaining on the sides but that's fine.
  • Pour in and mix the protein powder. It might take a little bit of work to break down the clumps.
  • Pour in and mix the oats. At this point you can add the banana (or any other toppings).
  • Place in refridgerator for 5-24 hours.
  • Eat.
January 28, 2018


Captain Crunch Protein Smoothie

Here's my one of my go-to protein smoothie recipes that's super delicious and will help make sure you're on track for that beach bod (even though I never go to the beach...) View full article →
January 22, 2018


Jan. 2018 Back Workout (Part 1)

One part of Mike's back workout routine. Seems pretty easy right? View full article →
December 17, 2017


3 Quick Tips To Make 2018's New Year's Resolutions Successful

Quick Tips That'll Hopefully Help You With Your Fitness Goals This Year! View full article →
May 18, 2017


March 31, 2017


March 28, 2017


My Four Tips To Not Get A "Dad Bod"

About a year ago my wife decided that it would a great idea for us to have a baby. To be clear, she was deciding to procreate with this guy:

I don't even know what's going on here...

Luckily for us, we didn't have any of the issues that a lot of couples have in conceiving and we were blessed with a pretty amazing baby girl that is now three months old. The only "issue" is that I have never had any intention of achieving a "dad-bod". 

dad-bod: (noun) A guy who has kids and was once in shape and still has guns that can crush beer cans but also with a belly that says I drank those beers and I can eat 6 slices of pizza in one seating. - urban dictionary

Feel free to call me vain but I am a pretty big fan of how I look and I really love working out so here are some tips to help you avoid your own dad-bod:

1. Have A Support System

This cannot be stressed enough. Remember when I said that we were lucky with our baby? That cannot even compare with how lucky we've been with family. Without Mrs. Gym Hero's family taking care of Logan and helping out all the time I'm not sure I would have had time to breathe let alone work out.

2. Don't Feel Guilty About Taking Care Of Yourself

Initially, I thought this was just a weird quirk that only I had but it seems to be a real thing. I felt that I was being a horrible dad by not being with her all the time. Maybe I'm wrong and I've just ruined my daughter for life but I'm willing to bet that she'll grow up ok even though I went to the gym for an hour or two.

And you call yourself a father. tsk tsk


This falls under advice for anyone really but especially for people that are super busy. Like you parents. Because your life is no longer your own now, is it? Somehow there's a tiny little thing that completely dictates your schedule and can/will throw a wrench into your plans at any given time.

Don't stare into their eyes too long! They suck you in with cuteness!!!

Meal prepping (in the simplest terms possible) is making a crap-load amount of food and packaging it for the week. I know you have fantasies of having time to prepare your lunches on the day or cook dinners but that's probably not going to happen. I can honestly say that I've probably cooked dinner for my wife and myself 4 times since Logan was born.

And you call yourself a husband. tsk tsk

4. Have A Workout Regiment/Training Plan

So you finally took some time out for yourself and you're at the gym. Chances are that you're just going to do "whatever". Which is another way of saying that you'll be doing a half-assed workout if not just walking on the treadmill. Having a plan will hold you more accountable and make them more efficient so you're not wasting the precious seconds of freedom - I mean, suffering from not being with your amazing baby - you have.

March 26, 2017


July 05, 2015


Captain Serious


"Deal with things and stay mentally strong." - Captain Serious

Johnathan Tays had always been a serious person. When he was born he refused to cry and even slapped the doctor in the face when the doctor tried to spank him. Johnathan was born in the small mining town of Flin Flon, Manitoba in *shudder* Canada *shudder* to Brian (a miner) and Andrée Tays (a military history professor at the University of Manitoba).

These seemingly opposing viewpoints of his parents definitely helped shape the hero that we have now. A natural athlete and brilliant mind, Tays was recruited into a branch of Canadian Special Operations Forces Command or CANSOFCOM, their version of the United States Special Forces (try not to laugh at the idea of Canadian Special Forces...)

During the Great Maple Syrup War of 2001, CANSOFCOM reaches desperation as the country's maple syrup supply is dwindling and they are losing the war to the dastardly Pottsylvanians. To combat this, Tay's athleticism and overall seriousness attracts the notice of General Francois Fussypants and "Project: Strongman." Tays is used as a test subject for the Super-Soldier project, receiving a special serum made by Dr. Nickolas Tesla.

The serum is a success and transforms Johnathan Tays into a nearly perfect human being with peak strength, agility, stamina, and intelligence. Tesla, however, refused to write down every crucial element of the serum, leaving behind a very imperfect knowledge of the steps. Thus, when the Pottsylvanian spy Boris Badenov killed him, Tesla's method of creating new Super-Soldiers died with him. Unable to create new Super-Soldiers and willing to hide the "Project Strongman" fiasco, the Canadian government casts Tays as a national superhero. He is supplied with a patriotic uniform featuring the Canadian colors, an indestructible shield made of adamantium (reportedly taken from the Weapon X facility), a special hockey stick (because it's Canada), and the codename Captain Serious (because he refused to be called Captain Canada).

Powers & Abilities

  • Due to the Super-Soldier Serum, his strength, endurance, agility, speed, reflexes, durability, and healing are at the zenith of natural human potential. Tays' body regularly replenishes the super-soldier serum; it does not wear off
  • Tays' battle experience and military history training make him an expert tactician and an excellent field commander, with his teammates frequently deferring to his orders in battle.
  • Years of practice with his near-indestructible shield make him able to aim and throw it with almost unerring accuracy. His skill with his shield is such that he can attack multiple targets in succession with a single throw or even cause a boomerang-like return from a throw to attack an enemy from behind.
  • Though not technically a "super-power", Tays' tenacity and resourcefulness cannot be understated. He simply refuses to lose and will die before claiming defeat.

SuperKaner Bio HERE.
Cupcake Queen Bio HERE.
Ice Scream Bio HERE.
Krispy Krack Bio HERE.
Ron the Don Bio HERE.