Dirty Dozen with GRFD crew

 I want to give a shout out to the GRAND RAPIDS FIRE DEPARTMENT for all their hard work and dedication.

I had a great opportunity today to try carrying this oxygen tank up the stairs, thanks Donna.

Strapping on the Oxygen tank 20-30lbs

Ready to give it a shot

Post workout shake Banana

Great Post workout shake to replenish your energy and pack on those muscle building proteins.

The best time to take a post workout is 30 minutes following strenuous workouts to keep your body from going into a catabolic phase.

Banana protein shake:

1scoop vanilla whey isolate
1 medium size banana
1/2cup cooked and chilled oatmeal
1tsp cinammon
8oz water
few ice cubes to get the consistency you want approx 4-5

procedure:
put all the ingredients in a blender for 30seconds to 1min
Enjoy!!!!

Tip: add water before protein powder

Nutrition Fact:

385 calories
49g carbs
4g fat
36g protein
86mg sodium
16g sugar