Top 5 Protein Shakes for women.

As a woman it can be hard to find a happy medium in life. Our butts are always too small or too big, our hair is always too long or too short.. But it bugs me that mens protein shakes are either too “shred”-like or too “extreme bulk”-like. I’ve taken it upon myself to find the best protein shakes for women.

1. Lean Petite By Genetix Nutrition.

The great tasting protein exclusively crafted to meet the needs of everyday women, Genetix Lean Petite is low in fat and low in carbohydrates, is nutrient rich and delivers a full protein profile in a delicious convenient shake. Available in Chocolate Delight or Vanilla Cream flavours which are put on a high pedestal in almost any review you’ll read, Lean Petite is a specially formulated protein, designed for women who lead a busy lifestyle. Drinking Lean Petite with every main means your energy levels will be boosted, and appetite control will be a breeze.

Key Ingredients
  • Inosine which may help build oxygenation of the blood, enhancing muscle work and deferring the beginning of fatigue
  • L-carnitine which is responsible for the metabolisation of stored body fat by actively transporting it to and from the muscle for energy production.
  • Green Tea which can “turbo-charge” your fat burning abilities by providing metabolism boosting catechins, which are the antioxidants responsible for internal health and enhancing calorie burn.
  • Choline is an important nutrient for liver health and may aid in the regeneration of previously damaged tissue.

2. Skinny Protein By Green Tea X50

Help your body detox and burn fat faster. Skinny Protein contains Whey Protein Isolate (WPI) and Whey Protein Concentrate (WPC) that is low carbohydrate. The special formula contains thermogenic fat burning properties in addition to BCAAs.

To spice things up, Skinny Protein contains green tea extract & acetyl l carnitine. Green tea boosts your metabolism- while L Carnitine helps convert fat to fuel for the body. This plus 24 vitamins and minerals assures your body has what it needs to effectively lose weight.

3. Ladies Dream Protein By ASN

This protein is extremely low in fat and carbs but full of all the good proteins our body needs to be healthy and stay healthy. Formulated specifically for women, Dream Protein will not only provide you health beneficial peptides but also help you to get in shape faster. Due to its low carb and fat content, Dream Protein is a great addition to any diet and exercise routine. Dream Protein is blended in a pharmaceutical plant to pharmaceutical standards, not dissimilar to the same quality control that pharmaceutical drugs have to go through and is both lactose free and gluten free.

4. Body Shape Thermogenic Protein By Natural Health Company

Body Shape is a scientifically formulated Thermogenic Protein that will shift unwanted weight using its unique composition of fat burning active ingredients. With high protein, low carbohydrate and saturated fat, Body Shape is perfect for those wanting to speed up their weight loss results, without the feeling of being on a diet.

Key Ingredients:
  • L Carnitine which can be effective in helping shift stubborn fat through oxidation
  • Garcinia Cambogia (HCA) which helps by decreasing your appetite and dsturbing the fat-making process in the body
  • Raspberry Ketones which use the regulation of metabolism and will body burn fat faster as a result
  • Vitamins B1, B2, B6 and B12 which may contribute to normal immune function, and the reduction of tiredness and fatigue.

5. Sculpt By Horleys

Speed up the process of shedding fat and geting toned. Sculpt is high in protein and helps with appetite control and weight management due to vital nutrients. It is perfect for women with active lifestyles as they can use it to replace lunch. Sculpt encourages fat burning through the formulation of it’s ingredients.

Key Ingredients
  • Green tea boosts your metabolism which breaks down food faster to turn it into nutrients for the body.
  • L-carnitine tells your body to burn fat as fuel
  • Super Citrimax® (the strongest and most premium plant extract Garcinia), reduces appetite and decrease fat production.

Thanks for reading the Top 5 Protein Shakes for Women !

Photo by Jade Russell

Cajun Beef Wraps

Workout Planner’s Cajun Beef Wraps were inspired by a recipe that was once found, used, and then lost.. never to be seen again. Many times we tried to replicate that exact recipe, but our attempts were weak, and incomparable. It came time to accept our fate.. it was time to create our own version; Here is the simple recipe for Workout Planner’s Cajun Beef Wraps. (serves 4-6)


  • 1 Kg of Beef Mince
  • 1/2 Cup of Wholemeal Bread Crumbs
  • 4 Teaspoons of Cajun Seasoning
  • Helga’s Traditional Wholegrain Wraps
  • 2 Tablespoons of oil
  • 1 Iceburg Lettuce
  • 4 Tomatoes
  • 1 Capsicum
  • 1 Red Onion
  • 2 Carrots
  • Grated Cheese
  • Mayonnaise
  • 1/2 Cup of Corn Kernels



  1. Combine Mince, Breadcrumbs, Cajun Seasoning and Corn Kernels in a large bowl. Mix and mush with your hands until all components have evenly distributed.
  2. Roll the beef into small patties about 2-4 cm in diameter.
  3. Grate Carrots & slice Tomatoes, Capsicum, Onion and Lettuce – place each ingredient in a bowl/tupperware container of it’s own ready to be applied to the wraps.
  4. In another bowl/container, mix 3 Tablespoons of Mayonnaise with 1 1/2 Teaspoons of Cajun seasoning.



Heat a large frying pan on low-medium heat and add all oil. When heated, add pre-rolled patties to the pan. Flip each pattie after about 20-30 seconds and then every now and then from here on out. Once patties are a nice golden dark-brown colour, check the inside of the largest one to ensure they’re thoroughly cooked.


Preparing the wraps:

First of all you will need a nice clean, flat surface, your wraps, a teaspoon and your bowl of pre-made Cajun Mayonnaise. Take a wrap, get a teaspoon of Cajun Mayonnaise and spread it on the wrap. Next up; salads – I tend to do mine in the order of Lettuce, Carrot, Onion, Tomato, Capsicum. Follow the salads with 2-3 patties followed by some grated cheese on top. Add desired salt, pepper and condiments then wrap. Use a toothpick to hold the wrap in place until needed.

And, Bob’s your Uncle. Tasty, Healthy Cajun Beef Wraps to feed a whole family, (or just One who’s bulking ;))

Being underweight can be unhealthy, unflattering and most of all it can be hard to reverse. But unfortunately, not many people who are underweight know why. I personally couldn’t tell you exactly how many times I have sat in the mirror after a hearty meal of Maccas or KFC, wondering why I couldn’t gain weight. Most underweight people don’t realize it can be due to a fast metabolism that they’re not gaining weight. I was one of those underweight people; you don’t need to be. So lets get right to it and explain the 4 things that matter most when you want to gain weight!

1. Eat More Calories Than Your Body Burns

When you’re trying to gain weight, one of the most crucial steps is eating more calories than your body is burning, as more calories in than out is definitely needed, or else you’ll see no gains. If you’re unsure of just how many calories you need, try using this Calorie Calculator (link) to determine just how many you need (keeping in mind that it is only an estimate , it will not be completely accurate).

If you’re wanting to gain weight fast.. You should opt for consuming 700-1000 calories above that suggested by the calculator. If you’re wanting to gain weight at a regular pace, it’s smart to consume around 300-500 calories more than that suggested by the calculator.

Keep in mind also that you do not need to “count calories” every week for the rest of your life, doing it for the first few weeks would be beneficial but its unnecessary unless you are unable to stick to your diet.

2. Eat Lots of Food High in Protein

Protein is one of our absolute top muscle builders and weight gainers, as muscle is made of protein, and without it most of those extra calories may end up as body fat rather than converting to muscle. Studies show that during periods of overfeeding, a high protein diet causes many of the extra calories which then convert to muscle.

Unfortunately, like all things in life, protein has a downside. It is quite the belly-filler.. Meaning that having a lot of protein in your diet can indirectly cause you to not eat as many meals as you should, and can decrease your hunger and appetite a lot. This can make it VERY hard to get in the necessary amount of calories..

If you’re trying to gain weight, aim for 0.7-1 grams of protein per pound of body weight (1.5 – 2.2 grams of protein per kilogram) – If you have a very high calorie intake, you may require up to 5 g of protein per kg.

meats, fish, eggs, many dairy products, legumes & nuts are all very high in protein.

Protein supplements like Whey [aff link] can also be useful if you struggle to get enough protein in your diet.

3. Eat a Lot of Energy-Dense Foods

With this step, it is very important to eat whole, single ingredient foods as often as possible. The problem with these foods is that they often tend to be more filling than processed junk foods, . Using plenty of spices, sauces and condiments can help with this. The tastier your food is, the easier it is to eat a lot of it.Also, try to emphasize energy-dense foods as much as possible. These are foods that contain many calories relative to their weight.

Often, one of the biggest issues when it comes to dieting is that people are mostly unaware of what each type of food does to the body.. So we’ve composed a list of energy-dense foods that are perfect for gaining weight:

Nuts: Almonds walnuts, macadamia nuts, peanuts , etc.

Dried fruit: Raisins, dates, prunes and others.

High-fat dairy: Whole milk, full-fat yoghurt cheese, cream.

Fats and Oils: Olive Oil and Avocado Oil.

Grains: Whole grains like oats and brown rice,

Meat: Chicken, beef, pork, lamb, etc. Opting for the fatty cuts of meat is beneficial

Tubers: Potatoes, Sweet Potatoes and Yams.

A few extras: Dark Chocolate, avocados, peanut butter, coconut milk, granola, trail mixes.

Many of these foods are very filling, if you find yourself too full to eat more, force some more food in. This will allow your stomach to slowly stretch, to allow room for more food. This results in a weight gain. Bananas, Wheat Biscuits and Sandwiches can be helpful when it comes to force feeding as they don’t require as much chewing as whole foods.

4. Exercise regularly.

Muscle weighs more than fat, meaning it is the healthiest way to gain weight. If you are exercising daily, you are not only gaining muscle weight, but you are burning calories and using up energy, which will increase your appetite daily.

It is important to monitor how much exercise you’re doing though, as you can counteract all your other gaining efforts by simply doing too much exercise and burning more calories than you’re consuming.

In the long run, if you are truly serious about gaining weight you must follow at least half of these steps or else you may get stuck constantly fluctuating between the weight you are and the weight you want to be. It can be super helpful to set yourself a structured meal plan and diet, along with setting yourself small, (bi)monthly goals to achieve in order to keep you motivated and fixated on gaining weight.

So if you want to gain weight…

The conclusion is; keep diligent, don’t make excuses, keep going and don’t look back. Remember the saying the first steps are usually the hardest so don’t be discouraged if you see little progress during the begin beginning of your training and dieting. I struggled with this too until I got to a weight I was comfortable with! Hope it all goes well for you guys, remember to drop some questions or comments below, will always answer on free time!


While the gym is not a fashion show, it definitely pays off to have some good gym clothes to wear when you go work out. Ill-fitting gym clothes can be a nuisance, if they’re too small, you may have trouble fully stretching your body.. If they’re too big, you may be contantly fixing them up etc – interrupting your workout. Womens Gym clothes can be hard to find.. but once you get them you’ll have yourself wondering where they’ve been your whole life.

It is not important what your gym clothes look like, but it is important how they fit and how they feel. Wearing the right gym clothes can add to mobility & confidence and assist you in certain weather conditions. Additionally, having the correct gym shoes for the type of exercise you’re doing can be extremely beneficial to your work out and your posture.

here are just a few pieces of Women’s gym clothing from – sporting low prices, free shipping on some items and a huge variety of items you just can’t go wrong with

Tops –

3 Pack Compression Base Layer Dry Fit Tank Top – $20 – $30

Shut up and Squat – tank top – $6-$10

Pants –

Slogan Leggings – $5 – many more options and colours

Yoga pants – $10 – $30

Check out our post on good gym shoes for more.

Many people will judge others because they’re a bigger weight; calling them fat, gross, etc. And thankfully, since the judgement started, there has been people campaigning against this kind of behaviour by preaching things such as “love your body” or “big is beautiful”.. Some people may even go so far as to slander people who are thinner, in an attempt to make overweight people feel more accepted. While this support is wonderful and very necessary, people don’t seem to understand that they are promoting a very unhealthy body, just like the media with underweight bodies. There are many dangers of being overweight; here are some of the most common, yet most dangerous of the lot.

Type-2 Diabetes

There is belief that obesity triggers changes to the body’s metabolism functions. These changes then cause fat molecules to be released into the blood by the fat tissue, which affects insulin responsive cells and leads to reduced insulin sensitivity. Meaning an individual would then need to carefully watch their food intake in order to keep all levels at their average.

Heart Disease

One of the most common dangers of being overweight.. Heart disease is caused by many things; including high blood pressure; Cholesterol reductions, particularly reductions in HDL cholesterol; and diabetes. Insulin resistance and accompanying insulin excession are typically associated with <i>both</i> Heart Disease and Obesity. Although most of the factors relating obesity to coronary artery disease increase as BMI increases, they also relate to body fat distribution. Long-term studies, however, indicate that obesity not only relates to but independently predicts coronary atherosclerosis (a build-up of plaque inside the artery walls).

Gall Bladder Disease

Obesity can cause Gall Bladder Disease very easily, particularly in women, as the excess fat in the body increases the amount of cholesterol in bile(fluid which aids digestion and is secreted by the liver and stored in the gall bladder) – which in turn leads to stones forming in the gall bladder. Gall Stones – as they are typically called, cause immense pain, and may sometimes need surgery to remove the stones.


Being overweight may not necessarily cause cancer, however the risk of an individual getting cancer is greatly increased if that individual is overweight. This is due to the fact that excess fat in the body can cause cells to mutate, and in some cases, form tumours. Some of the types of cancers caused by overweightness/obesity include cancers of the breast, bowel, kidney, liver, gallbladder, ovaries and many more.

Therefore while it is a good thing to love your own body and be comfortable in your own skin, it is not good to have an unhealthy body. Especially not when there are so many dangers associated with being overweight.