Green chill smoothie & home boxing workout

Don’t call it a comeback! What’s up peeps. I know it’s been ages since I shared some smoothie goodness with you, but I’m back and promise not to neglect you anymore 🙂

Today’s smoothie comes with my awesome daughter’s seal of approval. Not only does it taste out of this world, but t was a quick and easy way to get her veggies for the day. I’ve been coming back to this smoothie repeatedly to make sure my baby girl gets her greens.

I’ve also included another great at-home boxing routine I found. You can do this anywhere, and it’s a great, fun alternative to doing cardio at the gym or outside, which isn’t everybody’s cup of tea. Enjoy, and I will see you again soon.

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1 cup frozen chopped spinach

1/2 cup chopped celery

1 Banana

2 tablespoons organic steel cut oats

2 tablespoons powdered 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!!)
  • Celery: potassium, folic acid and vitamins C & B6
  • Bananas: vitamin B6 and potassium
  • Oats: fiber and protein
  • Peanut Butter: protein, potassium, fiber, vitamins E & B6, and magnesium

Ultimate 20 Minute In Home Boxing Workout Round 2 (Click Link)

michael-b-jordan-and-sylvester-stallone-in-the-upcoming-rocky-spin-off-creed

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Red & Green (Not Just For Christmas Anymore) Smoothie & HIIT Lower Body Workout

Hey there peeps, no long time no see.  It pains me to think how long it’s been since I shared some smoothie goodness with you, but life (and fatherhood) haven’t left me with much time to post.  Today’s smoothie is the product of circumstance.  The only things ingredients I had in the fridge that day were red apples, strawberries, celery and kale.  I never combined apples and strawberries, so i figured I’d give it a go.  I also decided to kick it up a notch with some cinnamon powder and powdered peanut butter.  The results were so good, that I made this smoothie for 2 consecutive days.  Give it a try and lemme know what you think.

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2 cups Organic Kale

1 Red Apple (Cored)

1 Cup Organic Celery

1/2 Cup Organic Strawberries

1 Tablespoon Cinnamon Powder

2 Tablespoons Slim Powdered Peanut Butter

1 Cup Vanilla Almond Milk

FOOD KEY:

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

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

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

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

– Cinnamon: fiber, calcium, good for digestion

– Powdered Peanut Butter: protein, fiber and potassium

Today’s workout is a super quick HIIT workout that focuses on the lower body.  It’s only 10 minutes, but I was definitely feeling it afterwards.  It incorporates some of my least favorite, albeit most effective, exercises including the dreaded star jumps.  Enjoy, lol.

Mandarin Orange Almond Salad Smoothie & Quick Cardio Circuit

I often have mandarin oranges and almonds in my salads, so I figured why not make a smoothie with those same ingredients.  For extra goodness, I added some chopped carrots as well as some oats and protein powder.  Looked gross, lol, but was more tasty and satisfying than I expected.  Today’s quick workout comes courtesy of Mike Chang (Six Pack Shortcuts).  It’s a pretty intense cardio circuit that you can do anywhere and is ideal after a cheat meal or cheat weekend.

This will be the last post of 2014.  Thanks to all of my followers and lurkers who have followed and read this blog.  It has been fun to share my recipes and fitness tips with anyone who cares to listen.  I hope you had a great 2014 and wish you a safe, happy, healthy and smoothie New Year.

Sincerely Yours,

The Smoothie Operator 🙂

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3 Mandarin Oranges

1 Cup Chopped Carrots

I Cup Organic Kale

1 Handful Raw Almonds

1/4 Cup Steel Cut Organic Oats

1 Scoop Soy-Free Vegetable Protein Powder

1 Cup Vanilla Almond Milk

FOOD KEY

– Mandarin Oranges: vitamin C, antioxidants, calcium, phosphorous, magnesium and flavanoids

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

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

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

– Oats: fiber and protein

10 Minute Fat Burning Circuit

Apple Cinnamon Oatmeal Smoothie & Functional Cardio Core Workout

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.

Beach Muscle (Chest and Abs) Workout

With as night and day as the weather has been, it’s easy to forget that summer is just around the corner.  That (hopefully) means plenty of sun and beach time.  This workout I threw together will help you get a little closer to where you’d like to be once the warm weather is finally here to stay (well for a couple months, anyway).  We start with a cardio warm up from our friends at Fitness Blender, and then blast the core with Mike Chang (Six Pack Shortcuts).

Quick Sweat Cardio Burst

Bodyweight 250 Rep Chest Workout

Don’t be ashamed to modify this workout (like I did) by doing different pushup variations or less reps.  3 sets each of 3 different kinds of pushups should do the job.  Mike Chang is a beast and not everyone can plow through this routine like he does.

Brutal Cardio Ab Routine

You should be totally spent now.  Go make a smoothie :).

 

YogiLatiO…DO IT

Yoga, Pilates and Cardio training all have great health benefits, so why not do them all?  You maybe asking “What about strength training?  Do you even lift, bro?”  Actually I do, but “YogiLiftAlotiO” doesn’t roll of the tongue as nicely.  Not everyone has the money or time to hit the gym or yoga studio everyday, plus the YogiLatiO fitness craze is, well, non-existent right now.  Enter YouTube.  In my quest for the perfect morning exercise routine, I decided to check out YouTube, and found a countless number of great trainers and videos.  My personal favorites include Sadie Nardini, Sean Vigue, FitnessBlender and Mike Chang (Six Pack Shortcuts).  Not only do they provide excellent routines that pretty much anyone can follow, they also offer great nutrition advice and fitness tips.  Since I’m awesome, I have provided the links to their channels below:

Sadie Nardini

Sean Vigue

Fitness Blender

Six Pack Shortcuts