Happy Friday Strong People!

Before I get to the subject of this post, quick reminder that September is fast approaching and there are only 3 spots left at the Early Bird Rate for I Am Not Afraid To Lift® Iowa City, Iowa on September 21, 2019 AND the Early Bird ends on September 1, which is right around the corner!

Also, Lift® Albany is selling out FAST! We are already at 75% capacity, so if you plan to attend then SIGN UP NOW. It WILL sell out very soon!

Details below for Iowa, Albany, New York AND my StrongFirst Kettlebell Course in Las Vegas on September 29…

  • I Am Not Afraid To Lift® IOWA on September 21, 2019 at Grit Gym in Iowa City, Iowa. There are only 3 spots left at the early bird discount rate and then after that the price goes up $100. So get in on it early if you plan to attend!

You can sign up ==> HERE <==

  • I Am Not Afraid To Lift® ALBANY, NY on October 20, 2019 at Her Strength Studio in Latham, New York.

You can sign up ==> HERE <==

  • StrongFirst Kettlebell Course LAS VEGAS on September 29, 2019 at LifeTime Athletic – Summerlin, Las Vegas, Nevada. Deadline to sign up is September 25, 2019.

You can sign up  ==> HERE <==

NOW, onto the subject of this email NUTRITION! ONE THING I’M DOING RIGHT NOW…


For a long time my pre-workout nutrition was overnight oats with protein powder & then I would eat egg whites, veggies and more oatmeal after my workout.

Over the past few months it started to be too much oatmeal at two meals back to back for me and the overnight oats weren’t giving me the energy I needed.

Recently I changed things up and now, about an hour before I train, I eat my first meal of the day egg whites, 25g of carbs in oatmeal and 85g in weight of green veggies, like green beans.

Then after my workout I have a post workout smoothie (recipe below ) and then I will eat a bigger meal about 2 hours after I have my smoothie.

This is working out much better for me energy wise and my stomach doesn’t feel overloaded trying to digest oatmeal at two consecutive meals.

This smoothie is great pre or post workout, although pre workout I found it to be a lot of liquid in my belly.

Give it a try & let me know how you like it…

Pre/Post Workout Smoothie


  • 8oz Almond Milk
  • 8oz Water
  • 10-15g carbs of Low Glycemic Frozen Fruit (e.g. mixed berries)
  • 1 scoop protein powder (I like Canadian protein New Zealand Grass Fed Whey – some of the cleanest whey protein available. Use code ‘ARTEMIS’ for 10% off your order!)
  • 1 tbs Chia Seeds (SUPERFOOD! Lots of fiber & great for recovery.)
  • 1 tbs Maca (Another SUPERFOOD! Boosts energy, relieves stress, improves mood & libido (who doesn’t like sexy time??) & helps to raise estrogen levels if your estrogen levels are low)
  • ½ tsp Cinnamon (Lowers glucose, insulin levels & increases lean body mass.)
  • 2-3 Handfuls of Spinach (85g in weight)
  • Ice

~278 calories
~F 5.5g P 21g (3 oz) C 18g

Blend & Enjoy!

Want to work with me? Apply ==> HERE <==


Yours in Strength,



Artemis Scantalides


Iron Body Training Systems &

I Am Not Afraid To Lift® Workshops

%d bloggers like this: