Making Your Protein Shake Delicious- By Samantha Hill

I don’t know about you, but I absolutely love protein shakes because I feel
like I’m having a dessert! That is if you make them right. I like my shakes
to be thick like milkshakes, so thick that I could eat them with a spoon if
I wanted to. Protein shakes are an easy healthy breakfast, or snack when you
are on the go or in a hurry.

Have you ever wondered how to get that creamy “milkshake-like” texture of
protein shakes that you buy from a smoothie place? For the longest time, I
could not understand why my shakes would not blend well and were just “icy.”
After much trial and error and research, I found the missing ingredient.
With this base recipe I promise you, not only will it be just as smooth
creamy and delicious as those store bought shakes, but it will be minus all
the extra calories.

The ingredients store well and you can change up the flavor by using fruits,
cocoa powder, and flavored extracts. It’s also a great way to get your
protein, while satisfying your craving for a dessert.


Base for Shake:
1-4 pkts Stevia or low calorie sweetener of choice (splenda)
5-10 Ice cubes (depending on how thick you like it, use less for a thinner
1/2-1 cup of Water (alter this according to desired consistency)
1/2 tsp xanthan gum (you can get this from most grocery stores in the gluten
free section! Just a pinch of it makes your shake so thick and creamy)

Optional ingredient:
1/2 cup Cottage Cheese (or 1 cup Greek Yogurt)

I know some of you are like what cottage cheese? TRUST me… this will give
your protein shake an even more milkshake consistency! Also, if you are
sensitive to dairy, you can use tofu to get the same consistency!

Only two simple steps: place all ingredients into the blender and enjoy 🙂
optional add toppings if you like

(Cake batter Shake: see recipe below)

A Few of my favorite add ins: All of these ingredients are added to the base

Cake Batter Shake

3-5 Drops butter or almond extract
1 tbs Vanilla sugar free instant pudding mix OR 1/2 tsp vanilla extract
Optional: sprinkles on top

Oatmeal Cookie Shake

2 tbs oats
2 tsp chocolate chips
Dash of cinnamon
Optional: 2 tbs vanilla or chocolate sugar free pudding mix
Servings: 1

Cookies and Cream Shake

1/2 (100 Calorie) Oreo Pack (Toss the cookies right into the blender)
Optional: 2 tbs sugar free vanilla pudding mix
Servings: 1

Chocolate Peanut Butter Shake

2 tbs cocoa powder
2 tbs peanut flour (pb2) OR 1 tbs regular peanut butter
Servings: 1

Samantha Hill

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How My Dad Continues to be in Great Shape at the Age of 65- By Kyle Clarke

Kyle and his Dad

So a lot of you saw my dad either at the Olympia expo, or from the pictures I posted from that event. It has been 2 years now since we landed the cover of Iron Man magazine and he continues to lead a healthy lifestyle and stay in great shape. Below are 5 bullet points that I think are responsible for his success.

1. A consistent routine.

2. Home cooked meals.

3. An active lifestyle.

4. Supplementation.

5. A support system.

1. A consistent routine –

My dad has carved 60 minutes into his mornings to workout 5 days a week. Instead of sleeping in or hitting the snooze button, he is disciplined enough to get up an hour early, work out, and then head off to work. This was probably difficult the first month or so, but because he stayed consistent, he has now formed a habit and it’s become a routine.

2. Home cooked meals –

Some of you may not know this, but my mom is a gourmet chef that has studied with some of the top working chefs in the world. Her food is not only incredible, but she tries to keep most meals relatively healthy. When you eat out, you usually have no idea what you’re putting into your body. My dad eats home cooked meals almost every night, and this is a HUGE advantage for staying healthy.

3. An active lifestyle –

My dad is 65 years old, but talk to him for 5 minutes and you can tell he still has the heart of a 30 year old. He plays baseball at the Red Sox camp every year with me, competes in Ultimate Athlete competitions with me, plays basketball, workouts, plays golf, and does just about anything else with me. So clearly… in his mind he thinks he’s still my age! And because he stays active, his body doesn’t know the difference (for the most part). And he continues to excel in sports and competitions instead of allowing old age to be an excuse for letting himself go.

Kyle and his Dad.

4. Supplementation –

Sometimes it’s not easy to consume enough protein, or even have the energy to work out day after day. Introducing my dad to MRI Performance products has truly been a huge factor in helping him reach his fitness goals. He takes Black Powder Ultra before his workouts and he can really tell the difference in his intensity. I had him try a few other pre-workouts, but Black Powder Ultra was his favorite and best fit. He takes two scoops of ProNOS, 52g of whey isolate protein, immediately after his workout. This has helped him gain some size and also repairs his muscles for the next day. He actually enjoys his shakes so much, that they serve as a motivation for him to workout, since he only drinks them after the completion of a workout. He also takes NO2 Red every day. This is just such a great formula for older people, because it delivers time-released vitamins, essential amino acids, and nitric oxide. This stack of his works wonderfully for him and it has been a huge part of keeping him consistent with lifting, as well as aiding in his muscle gains and definition.

5. A support system –

I live in Los Angeles and my family lives in Las Vegas, so I only get to see my dad about once every other month. But we check in with each other at least once a week and talk about everything. We always touch on fitness and what our goals are and how we’re doing. When I do get to Las Vegas we workout together and play sports. So this is a constant motivation for him when I’m gone, because he wants to be the best he can be when I visit. My mother is also a huge support for him. I can’t even begin to explain all the things my mother does to keep our family thriving. All I can say is that I’ve never had a stronger support system than her, and I doubt anyone will ever come close (possibly why I’m single).

I say all of these things not to brag about my father or describe how amazing my family is, but to give you all an inside look on how my dad was able to accomplish his fitness goals so that you might be able to steal some of these topics and make them your own. Because honestly, there is no PERFECT ROUTINE that gives you the PERFECT PHYSIQUE. These 5 topics are much more important than what exercises you perform at the gym.

So I challenge you all to take a look at your goals and the steps you’re taking to achieve them. Do you have accountability? Do you have discipline? Do you have the proper nutrition and supplementation? If you do, you are well on your way to success.

Have a great week everyone!

Kyle Clarke

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My 2014 DIET for the Olympia- By Charles “Skeletor” Fuller


This weekend I’ll be surrounded by slabs of BEEF as I head to the 50th Olympia Competition in Vegas!  I’ll be representing MRI-Performance at the expo so I plan on looking my best standing next to some outstanding athletes.  In my  last blog, I shared my shredding and mass building stacks.  This time I will break down what I actually EAT to help prep for this weekend’s festivities.

Currently at about 3200 calories I’ll slowly increase portion sizes and over time I’m able to perform better in the gym and make improvements to my physique without the unnecessary extra body fat that typically accompanies “bulking”.

Meal 1

8 Egg Whites

4 oz lean ground beef

1 cup of oatmeal

1 Banana

Meal 2

8 ounces chicken breast

1 med baked potato

1 cup of brocolli

Meal 3

2 scoops MRI-Performance ProNos

Meal 4

8 ounces lean ground turkey

1 cup of rice

1 cup of mixed fruit

Meal 5

2 scoops MRI-Performance ProNos

Meal 6

8 ounces chicken breast

1 cup of rice

1 cup of broccoli

Meal 7

1 scoop MRI-Performance casein protein

And there ya have it!  No “super secret” diet just consistency to help me stand next to some BEASTS! 😀

Charles “Skeletor” Fuller

See you at the expo!  (Booth #1568)

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Preparing for the IFBB Pro Bikini Irongames- By Emily Nicholson

I am preparing for the IFBB Pro Bikini Irongames in Culver City, CA, November 8th! I am excited to step back on stage again! In the past, I have competed in Fitness and Pro Figure. This show will be my debut as a Pro Bikini competitor. I’m learning a whole new stage presentation and sculpting my body differently.

I have 9 weeks left! I am currently at 13% body fat and will continue to train hard to lean out! My MRI protein powders are a delicious treat! They help me get in my daily required lean protein! The chocolate and banana flavors are my favorite! They are great mixed together too!

I also make sure I have enough energy for my workouts with MRI Black Powder Ultra. It gives me the intensity I need right now!

I will keep you posted on my progress!

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A Total Body Workout, With Only One Piece Of Equipment- By Kayla Deuley

These can be done anywhere – at home, at the gym, on vacation…You name it!
This one is for you guys with the insane work/school schedule, or those busy moms out there that cook, clean and run a household. Sometimes we just don’t have the extra time to make it to the gym. On those days, I look for exercises that either work my bigger muscle groups and/or work several muscle groups at once.
Check out this calorie burning, full body sand bag workout below:

Full Body Sand Bag Workout
Workout Structure:
Complete all 10 exercises in groups of 2. Each set is timed for 40 seconds of activity with 20 seconds of rest. Complete 2 sets per exercise for each group.

Group One
– Rotational Alternating Reverse Lunge
– Bear Hug Squat

Group Two
– Burpee, to Shoulder Press
– Side Lunge (alternating)

Group Three
– Jump Squat
– Deadlift

Group Four
– Shoulder to Shoulder Press (alternating)
– Jackknife Toe Touch

Group Five
– Clean and Press
– Bulgarian Split Squat (shown in picture)

Check out more workouts, recipes and supplement advice at my new website- —>
Instagram: @kayladeuley

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Shredz and Mass. Stack this! -By Charles Fuller


It can be overwhelming creating a supplement stack catering to your fitness goals.  However, it may be helpful to see how others stack their supplements to help build your own.  My goal is to gain/maintain muscle with minimal fat gain.  With that in mind I thought I’d quickly share my supplement stack for both contest prep and mass building. Traditionally labeled as “on” and “off” season, I personally consider it “shredding” and “mass building” phases. So no “offseason” or an excuse to pack on unnecessary bodyfat. Since I stepped off the stage a few weeks ago I’ll transition from my shredding stack over to the mass building stack.

Shredding Stack:

N02 Black Full Cycle – Morning and afternoon dose. Also powered by L-Carnatine to help emulsify fat

MRI Ripcuts – Fat burning pre-workout

WAR – Intra workout

Pro Nos – Post workout


Training intensity increases during prep. Super sets combined with shorter rest periods keep my heart rate up resulting in more calories burned.


My diet stays the same year round but during contest prep I’ll eliminate the occasional pizza and burger outings. 😛 Calories will slowly taper down and the fat starts to melt away.


(1 week out from my last contest)

Mass Building Stack:

N02 Red Extreme – Niacin fueled Nitric Oxide experience

Anabolic Switch – Creatine

MRI Black Powder ultra – Preworkout

WAR – Intra workout

Pro Nos – Post workout


With the extra calories in my system strength increases and rest periods are a little longer in between sets.


Calories are slowly increased after a show. The goal is to make improvements with minimal fat gain


And there you have it!  Train hard, eat clean, and STACK it to get results!

Charles “Skeletor” Fuller

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Most Important Ingredient In A Diet, PLANNING- By Kyle Clarke

Kyle Clarke

The quote by Benjamin Franklin is spot on – “If you fail to plan, you’re planning to fail.” Most of us lead a busy life and it doesn’t slow down for us to spend a lot of time focusing on our diet. So we need to combat that by planning and being prepared.

What I do is I write out 6 meal options and 6 snack options on a 3×5 card. That way whether I’m at home or on the go, I have healthy options. By planning the night before, you should be able to have the proper ingredients on hand to keep yourself from breaking your diet.

My recommendations are to cut out all the simple carbs from your diet, and try to include protein in every meal. If you do have simple carbs, try to consume them early in the day or immediately after your workout. Here are 3 snacks and 3 meals that I have regularly on my list.

Snack 1. Protein shake.

Snack 2. Almonds.

Snack 3. Greek Yogurt.

Meal 1.
4 egg omelet with onions, bell peppers, tomatoes, and salsa.
1 cup flaxseed oatmeal.

Meal 2.
8 oz chicken breast with one cup brown rice. I put butter, salt and pepper, and a little teriyaki sauce on it to make it taste better.

Meal 3.
6oz steak on top of a large salad. Salad contains spinach, romaine lettuce, tomatoes, bell peppers, cucumbers, and a clear dressing.

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Chocolate Chip Zucchini Bread -By Samantha Hill


Thanks to my lovely garden, I had more zucchini than I knew what to do with, or I could eat. I was able to try out a few new recipes. I had never baked with zucchini before and was afraid it might not be very good, but I’m totally converted. Of course, I also had to find a way to make it healthy but also cure my sweet tooth without adding all the sugar. So this was my solution, a super moist chocolate chip zucchini bread loaded with chocolate chips in every bite. I used a blend of micellar casein Z6 vanilla protein powder with almond flour and unsweetened applesauce. The results were moist and delicious. Everyone loved it! Whether you are trying to trick your kids into eating more vegetables, have a healthy sweet fix, or increase your protein intake, this recipe is definitely worth a try. By using micellar casein Z6 protein, muscles are getting sustained fuel and prolonged lean muscle preservation which is ideal for between meals snacking!! Just an added bonus to satisfying your sweet tooth as well.

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Exercising While on the Road- By Mimi Garcia

MRI athlete Mimi Garcia demos exercises that can be done in your hotel room or at a hotel fitness center with limited equipment while traveling.

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Delicious Summertime Treats! -by Emily Nicholson

Summertime can be lots of fun but when you’re training and dieting you have to be careful about those tempting frozen summer treats!
MRI has given me a whole new delicious summertime treat to enjoy using MRI’s Surge Pre-Training in Lemonade and MRI’s Black Powder Ultra in Watermelon!
Want the recipe? I simply mixed 1/2 scoop of Black Powder Ultra with 16 oz of water and poured the drink into Popsicle molds! I did the same with Surge!
They are delicious and make a great treat right before your workout!


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