In Massy’s most recent Youtube Video, she shows us how she maintains her upper body strength and mobility with a workout and post-workout refuel meal.

Try her workout below for a strong, toned upper body. For her Beef Picadillo recipe, and 2 other protein packed snack recipes, keep reading and try them yourself!

Pre- Workout

Massy starts her workout by taking TRU Energy 30 minutes before she works out, a scoop of Creatine, and she drinks her BCAA’s during her workout.

Creatine: https://gettrusupps.com/products/tru-…

BCAA’s: https://gettrusupps.com/products/bcaa…

Energy (pre-workout): https://gettrusupps.com/products/tru-…

Upper Body Workout

Warmup:

1. Jump rope for the duration of 1 song
2. Neck circles
3. Neck rotation
4. Shoulder circle forward and back
5. Wrist circles
6. Trunk rotation
7. Hip circles
8. Single leg hip circles
9. Knee circles
10. Ankle circles
11. Shinbox
12. Downdog march

Circuit A – Strength

A1. Tall Plank (30seconds, 30seconds, 30seconds)
A2. DownDog (30seconds, 30seconds, 30seconds)
A3. BirdDog (20seconds each, 20seconds each, 20seconds each)

Circuit B – Strength
B1. Band Tall Kneeling Pullaparts (10, 10, 10)
B2. Band Seated HG ER w/Cervical Rotation (10, 10, 10)

Circuit C – Mobility
C1. Forearm Side Plank (30seconds, 30seconds, 30seconds)
C2. Forearm Plank w/Body Saw (10, 10, 10)
C3. Prone Swimmers (8, 8, 8)

Circuit D – Strength
D1. DB All Four Tricep Kickback (12, 12, 12)
D2. DB Zottman Curls (10, 10, 10)
D3. Supine Pelvic Rotation (12, 12, 12)

That’s it! Follow along with the upper body workout on Massy’s YouTube channel.

After the workout, Massy makes her post-workout meal, a smoothie. She freezes her bananas for a creamy, cold consistency and also refrigerates the spinach and almond milk to keep the smoothie nice and chilly. She uses TRU Vanilla Cream Protein, packed with 20 grams of plant-based protein and comes in 8 delicious flavors.

Ingredients: 

• 1 banana (preferably frozen)
• 2 scoops of Tru protein 
• 1 tbsp of chia seeds 
• 1/4 cup walnuts 
• Almond milk 
• Handful of spinach
• Cinnamon  

Before dinner, she has a greek yogurt snack with toppings.

Ingredients:

• Greek yogurt:OIKOS Pro Zero Vanilla and Strawberry yogurt.

• Trader Joe’s dark chocolate covered almonds 

• Strawberries

For dinner, Massy shows us how to prepare Beef Picadillo. Give this recipe a try and let us know what you think! It’s full of protein, healthy carbs and fats, making it the perfect way to refuel your body with the proper nutrients for body recomposition.

Beef Picadillo (makes 4 servings) 

Ingredients: 

1. 1 lb 90/10 lean ground beef (I used bison)

2. 1 small onion, finely chopped

3. 1 red bell pepper, finely chopped 

4. 2 cloves garlic, minced 

5. 1 medium tomato, diced 

6. 1/4 cup tomato sauce (low-sodium or no-sugar-added) 

7. 1/4 cup green olives, sliced (pimento-stuffed if preferred) 

8. 2 tablespoons capers (optional) 

9. 1 teaspoon cumin 

10. 1 teaspoon salt (plus extra to taste) 

11. 1 teaspoon smoked paprika 

12. 1/2 teaspoon ground oregano 1

13. 1/2 teaspoon ground cinnamon (optional, for a slight warmth) 

14. 1 bay leaf 

15. 1/4 cup raisins (optional for sweetness) 

16. 1/4 cup water or low-sodium beef broth 

17. Salt and pepper to taste 

18. Fresh cilantro for garnish 

19. Optional: a squeeze of fresh lime 

Instructions: 

1. Sauté the Vegetables: • Heat a large non-stick skillet over medium heat. Add the chopped onion, bell pepper, and garlic. Sauté for 3-5 minutes until softened and fragrant. You can add a tiny drizzle of olive oil (about ½ teaspoon) or just use a splash of water to keep it oil-free. 

2. Brown the Beef: • Add the lean ground beef to the skillet. Break it up with a spatula and cook until browned and no longer pink, about 5-7 minutes. • Drain any excess liquid if necessary (though with lean beef, there will be minimal fat). 

3. Add Spices and Tomatoes: • Stir in cumin, smoked paprika, orega no, cinnamon (if using), and bay leaf. Cook for 1-2 minutes to toast the spices. • Add the diced tomato, tomato sauce, and water (or broth). Stir to combine. 

4. Simmer: • Reduce the heat to low and simmer the mixture for about 10-15 minutes, allowing the flavors to meld together and the sauce to thicken.

5. Add Olives, Capers, and Raisins: • Stir in the olives, capers, and raisins (if using). Simmer for another 5 minutes until the raisins plump up and the olives release their briny flavor. • Taste and adjust seasoning with salt and pepper as needed. 

6. Serve: Remove the bay leaf and sprinkle with fresh cilantro. For extra brightness, you can add a squeeze of fresh lime juice right before serving.

For more workouts and recipes, try one of Massy’s programs today, or do an a-la-carte workout available on our Member’s Home Page.