Ingredients: (Serves 1) 1 Scoop of R1 Protein (pick your favorite flavor!) 1-2 Cups of Coffee 1-2 Cups of Ice Instructions: 1. Brew coffee and let chill in the refrigerator.  2. A …

1 Push Up + 1 Plank Down + 1 Plank Jack = 1 rep 10 reps Alternating Shoulder Taps in Plank Position 20 reps  Alternating Hip Taps 20 reps …

Close Grip Preacher Curls4 sets of 12-20 reps Alternating Dumbbell Curls4 sets of 10 reps each arm Barbell Curls4 sets of 8-12 reps Rope Hammer Curls 4 sets of 12-20 reps **60-90 second …

Smith Machine single leg step ups onto bench slow on the way down3 sets of 15 repsSmith Machine Single Leg Glute Bridge 3 sets of 15 reps each legLandmine Curtsey Lunges3 sets of 20 repsBanded Barbell …

Ingredients: (Serves 12) 5 Scoops of R1 Vanilla Butter Cake Protein Powder 1 Cup of Egg Whites 1 Teaspoon of Baking Powder 1 Cup of Apple Sauce ¼ Cup of Coconut Oil ¼ Cup of Almond …

Ingredients: (Serves 1) 1 Scoop of R1 Protein 1 Scoop R1 Protein 1/4 Cup Skim Milk 2 Ezekiel Bread  6 TBS Egg Whites Dash of Cinnamon  1 TBS Nutella*  1/2 Bana …