Shake Time. I look forward to it. As I instruct my clients to look forward to it. I believe in building in a reward system to your training program.

When I announce, “Shake Time!”, at home the situation is usually this:

1. 30-60 minutes after completing a workout.
2. I am in the company of my fiancee, my nephew, and/or a close friend or two.
3. I have just spent about 5-10 minutes mixing up a fantastic post workout shake containing ample amounts of proteins and other special ingredients.

I have several formulas for shakes that I like to rotate. I have nicknames for each one. The nicknames of the 3 post workout shakes that I blend up most often are:

• Cinnamon Toast Crunch Milk (aka Egg-Tastic)
• Peanut Butter and Jelly
• Coconut Cocoa Cream

I pick ingredients based on the idea that certain items I add to the post workout shake will not only provide adequate post workout nutrition, but also potentially exert a strong positive health effect. For example, all three of these post workout shakes contain 1-2 teaspoons of ground cinnamon. (You can Google the potential healthy benefits of ground cinnamon). Another example- Peanut Butter and Jelly will contain about 1 cup of frozen strawberries and/or frozen blueberries. (Google the health benefits of blueberries).




I think a classic mistake many people make when constructing a post workout shake is that they purchase a basic whey protein and then simply mix it with water and drink (or choke) it down quickly and haphazardly after they workout. I owned and operated a sports nutrition shop for nearly 20 years, and I have heard that description of “taking a shake after I workout” many, many times. I consistently suggested to the customers that this is far from the optimal way to construct and consume a postworkout shake. Rather, I suggest, try to construct a shake that you REALLY enjoy. Something you really look forward to. Establish a reward system. It will help carry you through those extra sets of free weights or those extra minutes on the treadmill if you can remind yourself during that uncomfortable time of fatigue that you have a delicious, nutritious post workout shake you are about to enjoy at home.


In addition to constructing an enjoyable, flavorful shake, I also suggest defining what I call a Positive Food Ritual. The OPPOSITE of a Positive Food Ritual is grabbing whatever food is handy or convenient and scarfing it down. I call this a Negative Food Ritual. Negative Food Rituals not only STOP fat loss, but also, I hypothesize, make you fatter. Take time preparing your food. Calm yourself. Stop rushing. Stop waiting until you are hungry to make your food choices and construct your meals. Sit down with your food. Relax. Concentrate on JUST EATING and TASTING your food. Do NOT watch television, read, talk on the phone, or play video games while you are eating. JUST EAT. Your body will respond to a Positive Food Ritual with a multitude of unexpected benefits.

So let’s take a combination of these two concepts and apply it. Take the time to construct a delicious, nutritious post workout shake that contains not only adequate protein, carbohydrates, and fats, but that also includes ingredients that can exert quietly powerful health effects. Then, after calmly and quietly, blending up this delicious treat, enjoying even the process of putting the ingredients together, take the time to sit down, relax, and sip this REWARD, thoroughly enjoying the fulfilling mixture of high quality, nutritious foods.

Your body will thank you for it.