CHOCOLATE Lover’s Protein Shake

Here’s a post-workout smoothie that might as well be a dessert because it’s so ridiculously delicious.  It’s kinda like Chunky Monkey Ice Cream, except drinking this smoothie won’t turn you into a Chunky Lardass.  Enjoy!

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1 Banana

2 Tablespoons Raw Cacao Nibs

1 Scoop Soy Free Vegetable Protein

1/4 Cup Steel Cut Organic Oats

1 Tablespoon Sunflower Seed Butter

1 & 1/2 Cups Dark Chocolate Almond Milk

Food Key

– Banana: vitamin B6 and potassium

– Oats: fiber and protein

– Cacao: protein, copper, potassium, vitamin B12, fiber and iron (STACKED!!)

– Sunflower Seed Butter: vitamin E and iron

Beet Orange Eye-Opener Smoothie

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 (Makes 2 Smoothies)

2 Oranges

1 Cup Beet Leaves

1/2 Cup Chopped Beets

1 Cup Chopped Carrots

1 Inch Piece of Ginger

1 Tablespoon Chia Seeds (in each smoothie)

2 Cups Water

Food Key

– Oranges: vitamin C and potassium

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

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

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

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

Very Berry Kale ‘Nana Smoothie 2.0

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(Makes 2 Smoothies)

2 Cups Kale

1 Cup Mixed Berries (Raspberries, Blueberries, Blackberries & Strawberries)

1 Banana

2 Cups Coconut Water

Food Key:

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

– Blueberries: vitamins K & C, manganese, fiber and copper

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

– Raspberries: vitamins C & A, potassium, magnesium and fiber

– Blackberries: vitamin C, potassium, magnesium and copper

– Bananas: vitamin B6 & potassium

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

Maca Banana Cocoa Protein Smoothie

Maca powder tastes pretty gross by itself, but if you mix into a smoothie with some better tasting ingredients, you get to reap the amazing benefits of maca without wanting to gag.  I found this delicious recipe on Healthy Smoothie Headquarters that mixes maca with bananas and cacao (two of my favorite smoothie staples), as well as chia, honey and protein powder.  This is a great pot-workout smoothie.  Enjoy.

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1 Chopped, Frozen Banana

1 Tablespoon Organic Maca Powder

2 Tablespoons Cacao Nibs

1 Scoop Soy-Free Vegetable Protein

1 Tablespoon Chia Seeds

1 Tablespoon Honey

1 & 1/2 Cups Vanilla Almond Milk

Food Key

– Bananas: vitamin B6 and potassium

– Maca: Vitamins B1, B2, B6, B12, C & E, calcium, zinc, iron, magnesium, phosphorous and amino acids (MEGA- STACKED!!).  Also a libido booster (OH YEAH!!)

– Cacao: protein, copper, potassium, vitamin B12, fiber and iron (STACKED!!)

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

– Honey: less calories than sugar, source of good carbs for strength and energy, good for digestion

Maca PB&J Oatmeal Smoothie & Suns Out, Guns Out/100 Rep Squat Double Feature

I wrap up my Double Feature series with 1, 2 combo from Fitness Blender that’ll tone up those arms and legs as we head into tank top and shorts season.  The arm video requires dumbbells.  Choose whatever weights suit your goals.  The leg routine is 100 squats – 10 sets of 10 different variations, all bodyweight.  Do it.

Tank Top Arms Workout

100 Rep Squat Challenge

Today’s smoothie is a twist on the greatest sandwich ever invented, Peanut Butter Jelly.  Enjoy!

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1 Cup Frozen Mixed Berries (Strawberries, Blueberries, Blackberries & Raspberries)

1 Tablespoon Organic Peanut Butter

1 Tablespoon Organic Maca Powder

1/3 Cup Steel Cut Organic Oats

1 Tablespoon Honey

1 & 1/2 Cups Vanilla Almond Milk

1 Scoop Soy-Free Vegetable Protein

Food Key

– Blueberries: vitamins K & C, manganese, fiber and copper

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

– Raspberries: vitamins C & A, potassium, magnesium and fiber

– Blackberries: vitamin C, potassium, magnesium and copper

– Peanut Butter: protein, potassium, fiber, vitamins E & B6, and magnesium

– Maca: Vitamins B1, B2, B6, B12, C & E, calcium, zinc, iron, magnesium, phosphorous and amino acids (MEGA- STACKED!!).  Also a libido booster (OH YEAH!!)

– Oats: fiber and protein

– Honey: less calories than sugar, source of good carbs for strength and energy, good for digestion

Killer Washboard Ab Workout & Sweet Broccoli Smoothie (YUMMM!!)

My Double Feature continues with 2 killer routines from Mike Chang (Six Pack Shortcuts).  We start with a functional cardio workout, and then really focus on blasting the abs in the second.  It’s the prefect combo since killer abs are pointless if covered with killer flab.

Functional Cardio Workout

Brutal Cardio Ab Routine

Mmm, Broccoli!!!!  No one’s ever said that, but that’s about to change :).  I found this great recipe on Tasty-Yummies.com for a Banana Broccoli Smoothie, and then I tweaked it my liking with some almonds and pitted dates for extra sweetness.  Check it out.

PhotoGrid_14008817065381 Banana

1 Cup Broccoli Florets

1 Handful Raw Almonds

3 Pitted Dates

1/2 Teaspoon Cinnamon

1 Tablespoon Raw Honey

Food Key

– Bananas: vitamin B6 and potassium

– Broccoli: vitamins C & A, potassium, folic acid, magnesium, iron, beta-carotenes and phosphorus (STACKED!!)

– Raw Almonds: magnesium, potassium, phosphorous, riboflavin, copper, niacin and zinc (STACKED!!)

– Dates: fiber, magnesium, potassium, and antioxidants

– Cinnamon: fiber, calcium, good for digestion

– Honey: less calories than sugar, source of good carbs for strength and energy, good for digestion

Sean Vigue Core Workout & Yoga for Athletes Routine

Double Feature Week continues with 2 great routines from Mr. “Plank or Die” himself, Sean Vigue.  The first routine is a great core workout that starts slowly and picks up the intensity towards the end.  The second video is one of the more advanced yoga routines I’ve tried from him.  Nothing crazy, but he definitely turns it up a notch from the previous yoga practices he’s posted on his YouTube channel.

Sean Vigue’s Ripped & Sexy Core Workout

Athletic Yoga Workout

For today’s smoothie, I went for a old favorite, my Peanut Butter Apple Cinnamon Oatmeal Smoothie (click for recipe).  Enjoy!

Tyler McCoy Yoga Double Feature & Grapefruit Beet Smoothie

Today I bring you another Yoga Double-Feature, this time from Tyler McCoy.  I checked out Tyler’s YouTube page based on the advice of a neighbor and I owe her a thank you.  From all the different exercises, accidents, running and martial arts I’ve done over the years, my hips and back are tight pretty much all the time.  Anyone with lower back issue knows what I’m talking about.  This first routine focuses on loosening up the hips, and I felt a noticeable difference after the first time I tried it.  The second routine is a little advanced in parts (if you aren’t Plastic Man), so you may have modify or just sit and watch like I did.  Don’t sweat it, though, just try to get a little deeper next the next time you do the routine. 🙂

Yoga for Tight Hips with Tyler McCoy

Yoga Power Shoulders Workout with Tyler McCoy

Follow this yoga workout with a refreshing Grapefruit Beet Smoothie.

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1 Cup Chopped Beets

1 Grapefruit

1 Inch Piece of Ginger

1 Cup Water

Food Key

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

– Grapefruits: vitamins C, B1, B5 & A, lycopene, fiber, copper, potassium and biotin (STACKED!!)

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

Chocolate Banana Bread Smoothie

This tastes better than most milk shakes I’ve had and it’s chock-full of great stuff.  Have it for breakfast, have it for dessert.  Whatever floats your boat.

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1 Chopped Banana

1 Handful Organic Walnut Pieces

1 Scoop Soy-Free Vegetable Protein

1/4 Cup Steel Cut Oats

2 Tablespoons Raw Cacao Nibs

1 Cup Dark Chocolate Almond Milk

Food Key

– Bananas: vitamin B6 and potassium

– Walnuts: omega-3 fats, copper, manganese and biotin

– Oats: fiber and protein

– Cacao: protein, copper, potassium, vitamin B12, fiber and iron (STACKED!!)

Sadie Nardini Yoga Wake Up Double Feature & Apple Ginger Eye-Opener Smoothie

Here’s a Yoga Double Feature from my favorite YouTube Yogi and fellow Brooklynite, Sadie Nardini.  I did a bunch of HIIT and high impact training last week, so I thought all-yoga workout would do my body good.  These two practices are great by themselves and even better, in my opinion, when done back to back.  A perfect way to start your day.

Sadie’s Badass 30 Minute Energy Yoga Flow

20 Minute Fat Burning Yoga Workout

Follow that great yoga practice with an eye-opening apple ginger smoothie.

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(Makes 2 Smoothies)

1 Sliced Apple

1 Cup Carrots

1/2 Cup Sliced Cucumber

1 Inch Piece of Ginger

1 Cup Orange Juice

1 Cup Water

Food Key

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

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

– Cucumber: vitamins K, C ,B1 & B5, copper, potassium, magnesium & biotin

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

– Orange Juice: vitamins C  & B6, potassium, folic acid, calcium and thiamine