Month: October 2014

Nuts n’ Berries Oatmeal Smoothie & Homemade HIIT Workout

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Mixed berries make their way back into my rotation with today’s delicious mixed nuts and berries oatmeal smoothie.

Smoothie nuts n berries

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

1 Handful Raw Almonds

2 Tablespoons Slim Powdered Peanut Butter

1/4 Cup Steel Cut Organic Oats

1 Tablespoon Honey

1 Cup Vanilla Almond Milk

FOOD KEY

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

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

– Blackberries: vitamin C, potassium, magnesium and copper

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

– Powdered Peanut Butter: protein, fiber and potassium

– Oats: fiber and protein

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

Today I decided to put my own HIIT workout together instead of hittin’ up YouTube.  I’ve done so many routines from so many great channels on YouTube, that I thought I could put a pretty good, quick workout together myself.    I put together a 15 round total body workout that takes just over 11 minutes.  Not too shabby.  Each round is 30 seconds with 15 second breaks in between rounds.  The basic format is 1) Bodyweight/Jump Squats, 2) Pushups, 3) Bicycle Crunch/Leg Raise Combo, then repeat the series 4 more times.  Just do as many of each exercise as you can in 30 seconds before resting for 15 and then moving to the next exercise.  I used variations on the pushups every round.  You can stick with traditional pushups if you want.  I just like to mix it up.  The routine looks like this:

Round 1 – Bodyweight Squats

Round 2 – Hindu (Dive Bomber) Pushups

Round 3 – Bicycle Crunch/Leg Raise Combo

Round 4 – Bodyweight Squats

Round 5 – Spiderman Pushups

Round 6 – Bicycle Crunch/Leg Raise Combo

Round 7 – Jump Squats

Round 8 – Wide Grip Pushups

Round 9 – Bicycle Crunch/Leg Raise Combo

Round 10 – Jump Squats

Round 11 – Single Leg Pushups (switch legs after 10 reps)

Round 12 – Bicycle Crunch/Leg Raise Combo

Round 13 – Jump Squats

Round 14 – Slide Fly Pushups

Round 15 – Bicycle Crunch/Leg Raise Combo

Since some of those pushup variations maybe not sound familiar, here are examples of some of them:

Hindu (Dive Bomber)Pushup

Spiderman Pushups

Slide Fly Pushups

I used a HIIT Interval Training Timer app to help keep track of the time between rounds.  It’s a free app on Google, and I highly recommend it.  This is the icon for the app:   hiit timer.

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Apple Cinnamon Oatmeal Smoothie & Functional Cardio Core Workout

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SMoothie Apple Celery Cinnamon

 (Makes 2 Smoothies)

2 Sliced Green Apples

1/2 Cup Chopped Celery

1 Handful Raw Almonds

1/2 Tablespoon Ground Cinnamon

2 Tablespoons Slim Powdered Peanut Butter

1/4 Cup Steel Cut Organic Oats

1 Cup Vanilla Almond Milk

FOOD KEY

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

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

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

– Cinnamon: fiber, calcium, good for digestion

– Powdered Peanut Butter: protein, fiber and potassium

– Oats: fiber and protein

Today’s quick workout is a great functional cardio workout from Mike Chang (Six Pack Shortcuts) that really blasts the core in just 14 minutes.  Get to work.

Powder Power Smoothie & Yoga/Abs Workout

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Dessert is for breakfast today as this smoothie features food’s sexiest couple – peanut butter and chocolate.  I’ve raved about the Vitacost Slim Powdered Peanut Butter before, but chocolate has it’s own healthy powder version in the form of raw cacao powder.  Add in some bananas, almonds and of course some dark chocolate almond milk and you have a breakfast smoothie fit for dessert.  I also threw in a handful of spinach just because HEALTH.

Smoothie Powder Power

 1 Frozen, Sliced Banana

2 Tablespoons Vitacost Slim Powdered Peanut Butter

1 Tablespoon Raw Cacao Powder

1/4 Steel Cut Organic Oats

1 Handful Raw Almonds

1 Handful Spinach

1 Cup Dark Chocolate Almond Milk

FOOD KEY

– Bananas: vitamin B6 and potassium

– Powdered Peanut Butter: protein, fiber and potassium

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

– Oats: fiber and protein

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

– Spinach: vitamins A, B1,2,3 &6, C, E & K, manganese, folate, magnesium, iron, copper, calcium, potassium, fiber, phosphorous, zinc, protein and selenium (SUPER STACKED!!)

For today’s workout I combined a 12 minute morning Yoga Practice from Sean Vigue and an 8 Minute Ab Workout from Fitness Blender.  Get to work.

1) Morning Yoga 

2) Eight Minute Abs

Pear Almond Oatmeal Smoothie & Pilates Routine

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I don’t often use pears in my smoothies, and honestly, that’s a crime.  Every time I’ve made a smoothie with pears, it’s been among the tastiest I’ve tried.  This one is no different.  Do it.

Smoothie Pear Almond

 1 Sliced Pear

1 Handful Raw Almonds

1 Tablespoon Dried Goji Berries

1/4 Cup Steel Cut Organic Oats

1 Cup Vanilla Almond Milk

FOOD KEY

– Pears: fiber, potassium and copper

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

– Goji Berries: amino acids, fiber, vitamin C, iron, calcium, zinc and selenium (STACKED!!)

– Oats: fiber and protein

I continue my series of quick (15-20 minute) workouts that are ideal for new parents like me (or anyone who doesn’t have a lot of time to get their fitness on in the mornings) with a great pilates for athletes routine from YouTube fitness guru Sean Vigue.

All That Green Smoothie & Yoga Practice

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Today’s smoothie is all green and all good.  Great way to start your day and get you going.

Smoothie Green

1 Cup Organic Kale

1 Cup Chopped Organic Celery

1 Green Apple

1 Tablespoon Chia Seeds

1 Inch Piece of Organic Ginger

1 Cup Coconut Water

FOOD KEY

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

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

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

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

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

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

For today’s quick workout, I went with old favorite.  This is the first yoga routine I ever tried from Sadie Nardini, a/k/a the Rock Star of Yoga.  It’s not only a great full body practice, but is also only about 15 minutes.  Seems short, but you really feel it everywhere when you are done.

Peanut Butter Banana Date Smoothie, HIIT Workout & A BABY!

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Hey everyone, sorry I haven’t posted any smoothie goodness in the last few weeks. Been kinda busy…WITH MY NEW DAUGHTER!!! Mrs. Smoothie Operator gave birth to my beautiful baby girl a few weeks ago, and I have been enjoying fatherfood ever since. Finding time to make and post smoothies and exercise has been tricky, but I have a great one for you today.  Enjoy!

Smoothie baby

1 Cup Spinach

1 Chopped Banana

1/4 Cup Organic Steel Cut Oats

2 Pitted Dates

1 Tablespoon Natural Peanut Butter

1 Cup Vanilla Almond Milk

FOOD KEY

– Spinach: vitamins A, B1,2,3 &6, C, E & K, manganese, folate, magnesium, iron, copper, calcium, potassium, fiber, phosphorous, zinc, protein and selenium (SUPER STACKED!!)

– Bananas: vitamin B6 and potassium

– Oats: fiber and protein

– Dates: fiber, magnesium, potassium, and antioxidants

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

Since we brought the baby home,  I have much less time to myself in the mornings, so I’ve had to adjust my morning workouts.  I’ve searched for the quickest (15-20 minutes), most efficient workouts I could find and will be sharing them with all of you.  First up is a great 15 minute HIIT workout from Fitness Blender.