Slim PB Apple Cinnamon Oatmeal Smoothie plus Yoga For Weightlifters

Today’s smoothie once again features the Slim Powdered Peanut Butter Mrs. Smoothie Operator found for me on Vitacost.  I pretty much put this sh!+ on everything.  The powdered peanut butter takes one of my favorite oatmeal smoothies, apples & cinnamon, to the next level of deliciousness (without taking it to the next level of fatness).  Enjoy!

Smoothie - Apple Cinn PB

 1 Apple

1 Teaspoon Ground Cinnamon

2 Tablespoons SLIM Powdered Peanut Butter

1 Handful Brazil Nuts

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)

– Cinnamon: fiber, calcium, good for digestion

– Powdered Peanut Butter: protein, fiber and potassium

– Brazil Nuts: magnesium, potassium and zinc

– Oats: fiber and protein

It’s been a while since I posted any workout videos, but I felt compelled to share this great yoga routine from Ali Kamenova.  I had been doing HIIT routines continuously all summer and my body had gotten pretty tight, not to mention fatigued.  I felt like a good yoga practice would help get me right and I couldn’t have asked for a better one than this Yoga for Bodybuilders/Weightlifters routine.  After all the pushups and burpees and jackknife crunches, this was just what  the doctor ordered.


Back 2 Back Back Routines

The amount of back and neck injuries I’ve sustained is actually quite staggering when I think about it.  Herniated disk in lower back, hit by car crossing street (3X), injured back lifting weights, fractured neck training jiu-jitsu…it’s a wonder I’m allowed to even leave the house.  Due to all these disasters, I’ve tried just about every back strengthening exercise there to try to keep myself right.  These two videos implement some of the better back exercises I’ve come across as well as some I’ve never tried before.  The first, from Tyler McCoy is a straight yoga practice for increasing back strength.  The second, from Ali Kamenova, is a yoga-based bodyweight exercise routine designed for back injury rehab.  Do them back 2 back (pun intended) for a low impact, yet still challenging workout.

Yoga for a Strong Back with Tyler McCoy

Back Injury Rehab Yoga Workout From Ali Kamenova



Killer Cardio & Core Workout

All the crunches and leg raises in the world are pointless if you have layers of soft covering them up.  Diet is important, of course, but you can buy yourself a couple of cheat meals by getting good cardio workouts in.  I put the following workout together with that in mind.  We start with a killer cardio workout from Sean Vigue followed by great ab routine compliments of Ali Kamenova.  I wrap up the workout with nice chest an back routine from Mike Chang (Six Pack Shortcuts).  I really felt this workout in my total upper body and got a great sweat on during the cardio portion.

Sweat Your Ass Off Cardio Workout

10 Minute Ab Workout

Ripped Chest & Back Routine

Should I lift weights, yoga-cize, or do cardio? The answer is YES!!

You often hear about how yoga gives you nice long muscle, as opposed to the bulkier muscle you get from lifting weights.  Well, what happens if you do both at the same time?  Sean Vigue helps you find out with this great yoga practice that includes the use of some light dumbbells.  You get the normal benefits of yoga, while adding some extra resistance with the weights.

Muscle Shredding Power Yoga Workout With Weights

A great follow-up to that routine is this short (roughly 11 minutes) Full Body High Intensity Interval Training (HIIT) workout from yoga marvel Ali Kamenova.

HIIT Tabata Full Body Workout

You just got some weight training, some yoga, and some cardio on in a little over 30 minutes.  Hungry?  Go make a smoothie. 🙂


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.


(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