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In Pursuit of Perfection, Can We Change the Shape of Our Muscles?

Despite our muscle gains and the conditioning we are able to achieve, many of us remain unhappy with our physical ...

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Hormonally Fuelling Hunger: How Ghrelin Stimulates Appetite

Our eating habits are dictated in part by the intricately-balanced process of hunger stimulation and inhibition which takes place within ...

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BCAA’s

In terms of exercise performance and recovery, few amino acids get the notable mention that BCAA’s do.  While glutamine is ...

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Interview Q&A Series with Ben: Tips for Maximal Recovery

Question: “We all know that it’s essential for anyone who trains hard to recover sufficiently to continuously improve their performance and physique.  What ...

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Seven Muscle Building Mistakes Exposed!

An ability to build thick layers of lean muscle indefinitely is one trait no bodybuilder will ever possess, despite any ...

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The Young and The Restless: Weight Training for Special Populations

Is it true that resistance training stunts growth in adolescents? And can lifting really reverse the ageing process in older ...

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Homemade Guacamole

Note: This can be made and served immediately, but the flavors are best after a few hours. Ingredients: 3 avocadoes ...

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Fish en Papillote (Fish in Parcel)

Servings: 2 Note: This recipe requires a bit of finesse and practice, but once you’ve done it successfully, it becomes ...

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Protein Pina-Colada

1 scoop vanilla whey protein ¼ cup fresh pineapple and ½ cup pineapple juice ½ cup coconut water

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Easy Lemon Pepper Chicken

2-4 Servings Ingredients: 2 lb chicken breast 1 Tb coconut or mct oil 1/2 tsp paprika 1/2 tsp cayenne powder ...

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Orange Chicken

4 Servings Ingredients: 2 lbs boneless, skinless chicken breasts, cubed 6-8 oz spinach 2 Tb low sodium soy sauce 2 ...

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Homemade Sushi

Note: Sushi is a bit finicky, but makes a great meal. Only try this when you have time to play ...

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Honey Soy Chicken with Bok Choy and Rice

2 Servings

Ingredients:
1/8 c honey
1/8 c soy sauce
1/8 c mirin or sherry
1/2 tsp Chinese five-spice powder
2 cloves garlic, minced
1/2 inch piece of ginger, minced
1 lb. boneless, skinless chicken breast, thinly sliced
1 Tb sesame oil
1 large onion, thinly sliced
1 lb. (baby or full) bok choy, roughly chopped
2 cups rice, cooked

Directions:
1. Whisk honey, soy sauce, five-spice, garlic, and ginger.
2. Place chicken into a bowl. Mix with half the honey-soy mixture and let stand for 10-15 minutes.
3. Drain chicken and discard marinade.
4. Heat 1/2 the oil in pan (or wok) over medium high heat.
5. Add chicken and brown. You may need to work in smaller batches to avoid over-crowding.
6. Heat remaining oil in pan; add onion, bok choy, chicken, and remaining honey-soy mixture.
7. Cook until bok choy is al-dente (about 3-5 minutes, depending on size).
8. Serve with rice (or on its own). Keeps for 3-4 days and reheats easily.