Hump Day Cardi-Yoga Workout & Smoothie

I started the day with a quick High Intensity Interval Training (HIIT) workout from Fitness Blender.  Really built a nice sweat, and worked all the major muscles in less than 15 minutes.

Fat Burning HIIT Cardio Workout

Next up was a full body vinyasa yoga practice by another great YouTube Yogi, Ali Kamenova.  Some of the poses are a bit challenging, but you can modify to suit your ability.  I was a sweaty mess after this routine, but my whole body felt great afterwards.  She focuses a lot on abs in this routine, so it’s a nice practice if you are looking to work that midsection.

Full Body Vinyasa Flow

Today’s smoothie is simple, refreshing, and really orange.

Image

(Makes 2 Smoothies)

1 Cup Chopped Carrots

2 Little Pears

1 Inch Piece of Ginger

1 Orange

2 Cups Water

Food Key

– Carrots: vitamins A & B6, folic acid and magnesium

– Pears: fiber, potassium and copper

– Ginger: stimulates digestion, combats flatulence (NICE!) and is effective against colds

– Oranges: vitamin C and potassium

Advertisements

Tone It Up Tuesday Workout & Smoothie

Today I looked to Sean Vigue for a great, low impact workout that still broke a good sweat and really hit mycore.  I didn’t think planking  could be so challenging, but you definitely feel it after holding it for a few minutes and adding the movements Sean does in this video.  Enjoy.

“Death By Plank” Core Workout

 

After drying yourself off, throw down this delicious, nutritious kale smoothie.  In case you haven’t heard, kale is pretty much the healthiest stuff on earth.

ImageImageImage

(Makes 2 Smoothies)

2 Cups Kale

1 Orange

1 Apple

1 Inch Piece of Ginger

1 Cup Water

1 Cup Orange Juice

Food Key

– Kale: vitamins A, C & B6, potassium, copper, folic acid, calcium, iron, thiamine, riboflavin, niacin and zinc (MEGA-STACKED!!)

– Oranges: vitamin C and potassium

– Apples: potassium, vitamin C and pectin (helps control cholesterol and blood sugar)

– Ginger: stimulates digestion, combats flatulence (NICE!) and is effective against colds

Manic Monday Morning Yoga & Smoothie

Mondays generally suck, but they suck a little less if you get your body right to start the day.  This is one of my favorite yoga practices from Sadie Nardini.  She’s pretty awesome, and this 30 minute morning routine really helps me wake up and stretch all those places that need it most before I start the weekly grind again.  Enjoy.

Morning Wake Up Yoga Flow

Now that the muscles are feeling nice, here’s a simple, refreshing smoothie to get your fruits and veggies on.

Image

1 Cup Chopped Beet Leaves

1 Cup Chopped Celery

1 Cup Frozen Strawberries

1 Coconut Water

1 Tablespoon Chia Seeds

Food Key

– Beets: potassium, vitamins A, B6 & C, magnesium, riboflavin, iron, copper, calcium, thiamine, folic acid, zinc and niacin (SUPER!!)

– Celery: potassium, folic acid and vitamins C & B6 

– Strawberries: vitamins C & B5, potassium, folic acid and magnesium 

– Coconut Water: improves digestion and metabolism, supports immune system

– Chia Seeds: omega-3 fatty acids, fiber, antioxidants, calcium, phosphorous and magnesium

Sunday Runday Smoothie

It’s a beautiful day in Brooklyn.  Great morning for a run around Prospect Park.  One lap around the park is about 3.4 miles.  Perfect for those prepping for a 5K.  I was tempted to erase the whole run by woofing down a cheddar & dill scone from Connecticut Muffin, but I came home and made this delicious recovery smoothie instead:

Image

1 Banana

1/2 Cup Frozen Strawberries

1/2 Cup Chopped Frozen Pineapple

1 Cup Mesclun Greens

1/2 Cup Brazil Nuts

1 Teaspoon Glutamine Powder

1 Cup Vanilla Almond Milk

Food Key

– Bananas: vitamin B6 and potassium

– Strawberries: vitamins C & B5, potassium, folic acid and magnesium

– Pineapples: vitamin C, potassium, magnesium and folic acid

– Mesclun Greens: vitamins C & A, calcium and iron

– Brazil Nuts: magnesium, potassium and zinc

– Glutamine: aids muscle recovery and protein synthesis

30 Minute Morning Workout and Breakfast Smoothie

Here’s a fast morning workout I put together with the help of some of YouTube’s finest Fitness Gurus.  First I got the heart racing and body warmed up with this great, quick (roughly 8 minutes) cardio blast from Fitness Blender:

Quick Sweat Cardio Burst

After you’re warmed up and little sweaty, hit the abs with this semi-brutal, 10 minute ab workout from Six Pack Shortcuts:

Abs & Core Workout

Last but not least, cool yourself down with a short (about 12 minutes), relaxing yoga practice from Sean Vigue:

Zen Yoga Routine

Now that you just put some work in, reward yourself with this delicious oatmeal smoothie.  I used the classic instant oatmeal flavor cinnamon & apple, and just made it a whole lot better.

Image

1 Apple

1/4 Cup Steel Cut Oats

1 Scoop Soy-Free Vegetable Protein

1 Handful Brazil nuts

1 Tablespoon Cinnamon Powder

1 Tablespoon Sunflower Seed Butter

1 Cup Vanilla Almond Milk

If you’re on the fence about any of the ingredients, you can always substitute with any protein (hemp, whey, etc.) nut (almonds, cashews, etc.) nut butter (almond or classic peanut butter) or liquid (regular milk, water, etc.).

Food Key

– Apples: potassium, vitamin C and pectin (helps control cholesterol and blood sugar)

– Oats: fiber and protein

– Brazil Nuts: magnesium, potassium and zinc

– Cinnamon: fiber, calcium, good for digestion

– Sunflower Seed Butter: vitamin E and iron

Orange You Glad It’s Friday Smoothie

Image

1 Orange

1 Cup Chopped Carrots

1 Inch Piece of Ginger

1 Cup Water

Get your Vitamin C on and the ginger provides a nice pick-me-up.  Enjoy!

Food Key

– Oranges: vitamin C and potassium

– Carrots: vitamins A & B6, folic acid and magnesium

– Ginger: stimulates digestion, combats flatulence (NICE!) and is effective against colds