Frozen Xtend Strawberry Lemonade for Two

Frozen Strawberry Lemonade 2 -

What is better on a hot day than a frozen drink? Two frozen drinks that contain essential amino acids and won’t break your wallet! This quick and easy drink is refreshing and helps with recovery. The sweet flavors from the strawberries and amino acids balance perfectly with the lemon’s tang.

Prep and prepare: 10 minutes

Frozen Scivation Xtend Strawberry Lemonade -


– 1 Scoop Scivation Xtend Intra-Workout Catalyst
– 1 Lemon
– 4 Strawberries
– 8 Ice Cubes
– 1 Cup Cold Water

Optional: 2 extra strawberries as a garnish

Instructions: Peel lemon and cut the stems off of the strawberries. Put all of the ingredients into a magic bullet or a blender. Blend for 45 seconds. Pour into wine glasses and garnish your glasses as you please. Then, sip away!

Recipe by Rachel Calhoun
#fitrecipe #teamSC

Sweet Potato & Banana Protein Pancakes powered by Cellucor Cor-Performance Whey

Sweet Potato Banana Protein Pancakes - Sossie Rose -

SP&B Protein Pancakes

I am huge fan of sweet potatoes and they make up a huge part of my diet when I am getting ready for a contest. Also, I love bananas because they are naturally sweet and loaded with potassium. Here is a recipe I created that is delicious and packed with protein. The protein powder I used for this recipe is Cellucor’s Cor-Performance Whey flavored in Peanut Butter Marshmallow.  Peanut butter + sweet potatoes + bananas = HEAVEN! (cue the angelic choir)

SP & Banana Protein Pancakes Ingredients -

Here is what you will need:

Directions:– 2 egg whites
– 3 oz sweet potato
– 3 oz banana
– 1 scoop Cellucor Protein Powder
– 1 tsp baking powder
– 1/8 cup brown rice flour

SP & Banana Step One -



Step 1

In one bowl, mash together your sweet potato and bananas.




SP & Banana Pancakes Step Two -



Step 2

In a separate bowl; beat your egg whites until fluffy with peaks and fold into your SP&B mixture.




SP & Banana Pancakes Step 3 -



Step 3

Mix Cellucor Protein Powder, baking soda, and brown rice flour


SP & Banana Pancake Step Four -


Step 4

Combine both wet and dry mixtures but do not over mix.




Step 5– Pour the pancake mixture on a non-stick pan and fry them up!



Step 6- top it off with some bananas, peanut butter, and Walden Farms calorie free syrup.

Cooked Sweet Potato & Banana Protein Pancakes -

Macros (per serving) 17.5p/ 27c/ 1f = 187 calories
Macros (whole batter) 35p / 54c / 2f = 369 calories


– Sossie Rose
Instagram | Facebook | Twitter
#teamSC #suppcentral


Another addition to the SC Team, welcome Rachel Calhoun

Rachel Calhoun - Intro/Bio -

The writing team is growing and the education, knowledge and creativity is flowing like the three rivers. Rachel had been referred to us as being an enthusiastic, and creative individual that would be add value to our team. We’ll just let you read about Rachel in her brief bio below.

My name is Rachel, and I am a fitness fanatic. I’ve loved being active since I was young. I played volleyball, basketball, softball, and lacrosse in high school. Once I got to college, I knew I wasn’t good enough to play Division I sports. This is when I dove into group fitness.

I earned my Zumba certification sophomore year at Robert Morris University, and my second Zumba certification my junior year. I enjoyed teaching three days a week, but my hips thought otherwise. I needed more stretching in my life, and I knew the only way I would stretch my muscles on a consistent basis was by teaching Yoga. During my Yoga training, my “Gumby” classmates would touch their toes with ease, while I would just be lucky to grab my shins. Luckily, I made it through, received my certification and started teaching. Unlike most Yoga classes, I play relaxing acoustics of John Mayer, Jack Johnson, Bob Marley, etc. while strengthening and stretching the muscles. Some of the places I teach my fitness classes include Dick’s Sporting Good’s headquarters, NOVA Chemicals, Robert Morris University, and Boom Fitness. I love teaching group fitness because it gives me the most satisfying feeling knowing that I am helping others better themselves.

The summer of my senior year in college, I found an interest in power lifting. I enjoyed the feeling of “that set was easy, put more weight on the bar.” I took every day as a challenge to beat my weights from previous weeks. I’ve been lifting over two years now, and I enjoy every minute of it. Once I understood all of the strength training terminology and how the muscles worked, I decided to get my ACE Personal Training Certification. I wanted to help other people prepare for the test, as well, so I started an ACE Personal Training Prep course at Robert Morris University that meets once a week.

Food is another top priority with fitness for me. I have a blast coming up with new recipes and fun creations out of different healthy foods and supplements. I like to think of myself as a food scientist. In order to stay healthy but still enjoy food, I had to figure out how to create my favorite foods in a healthier, more nutritious way. Some of my favorite foods are pizza, ice cream, pancakes, cookies, brownies, and anything with peanut butter.

My goal is to help others positively change themselves from the inside out, whether that comes to food, fitness, or mental well-being.

Let’s have a warm welcome to Rachel to the SC Team!

The fundamentals of the Push/Pull Days

Stefan - Push/Pull Article -

One of my favorite ways to train the upper body is to have push/pull days or agonist/antagonist days. The benefits of this type of training are

– Increase in strength and size gains

– Muscular balance

– Efficient workouts

Weighted Dips - Stefan - SupplementCentral.comThe key to this type of training is to pair two exercises together that train similar planes of motion. For example, with military press you are pressing straight overhead with your elbows locked out, and pull-ups have you starting with locked out arms and ending the movement in a similar position as the starting position for military press (the obvious difference is that the concentric and eccentric phases of each movement are opposites of one another).

Another example would pairing bench press and bent over rows together. With bench press, you face the ceiling and bent over rows face the floor. The prime movers and stabilizers in a bench press are the antagonistic muscles during a row and vice versa. When doing these sets you want to perform them as alternating sets, not to be confused with super-setting. Do a set of bench, rest 2-3 mins, then do a set of rows, rest 2-3 mins and then repeat. Working “opposite” movements in this way has proven to increase pressing strength.

The same pairs can be made with dips and inverted rows, dumbbell overhead pressLat Pulldown - Stefan - and lat pull downs, incline press and incline pull machine, back flys and chest flys, bicep curls and rope pull downs, and any other exercises that share planes of motion.

From a bodybuilder’s perspective, this type of training ensures that your muscle groups are treated equally, helping to achieve a balanced and symmetrical physique. From an athletic perspective, this type of training can help prevent muscle imbalances or postural issues that can occur by having strength imbalances between the anterior and posterior chains. Being too “press heavy”, for example, can cause you to slouch forward and thus mess with your movement mechanics or cause back pain.

The third benefit of this type of training is that your workouts will be efficient and allow you to get a ton of work done in a shorter amount of time. Instead of crushing your chest with every exercise known to man, the push/pull method gives your chest longer breaks between sets while activating antagonistic muscles that can assist in the following sets.

When applying this to your training week, chest and back (horizontal pushes/pulls) work great together as do vertical presses and pulls. Remember to focus on your bigger lifts like bench press and military press before accessory movements like chest flys and shoulder raises. And last but not least, remember to train like a legend!

– Stefan Lundberg
Legends of Pittsburgh Training 


Sam Hall - HYOOGE Chest Formula -

Warm up

– 2 sets flat bench of 135

– 2 sets increased weight for 10-12 reps

– 2 sets heavy weight 4-6 reps

• Drop set 8-10 reps

• Drop set 10-12 reps

• Cool down 135 for 15-20 reps

Now that you’re warmed up, time to grow that stubborn upper chest!


Sam Hall - Hammer Strength -

During this exercise keep your body supported by arching your lower back slightly.

6 sets total for maximum growth/pump

• Warm up set 15 reps

• Increase the weight for 10-12 reps

• Increase again for 6-8 reps

• Heavy set for 4-6 reps

• Drop sets 10-12 and then 12-15

Now time for the Ronnie Coleman LOWER CHEST DEVELOPMENT

• DECLINE HAMMER STRENGTH OR FLAT BENCH (preferably if your gym has a decline hammer strength).

• Four heavy sets starting with 10-12 reps

• Increasing weight for 6-8 2x

• One final max weight set for 6 reps




Sam Hall - Resistance Preacher Curl Dumbbell Flies -

• Warm up set with light weight Dumbbells for 15 reps

• Increase dumbbell weight for 10 reps with resistance on every single rep

• Another set of 10 with heavier Dumbbells and resistance

• Last set with heavier Dumbbells for 8 reps

Finish your workout with cable flyes. 5 sets 20 reps.

Sam Hall - Chest Flies -

Finally take your best chest day picture and hashtag #SCSam for a shout out. If you didn’t take a gym swolfie, did you even workout?

– Sam Hall
Bodybuilder, Writer, Sponsored Athlete
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