Refreshing Watermelon Banana Strawberry Smoothie & Deep House Yoga Review

Today I decided to add watermelon to my smoothie arsenal of ingredients.  Watermelon is super refreshing and perfect for these warm, humid days that are upon us.  I mixed the melon some frozen bananas and strawberries plus some baby kale for some green lovin’.  I suggest having this smoothie before your morning workout as it will help reduce muscle soreness the next day.  Enjoy.

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2 Cups Pitted Watermelon

1 Sliced Banana (frozen)

1/2 Cup Frozen Strawberries

2 Cups Baby Kale

1/2 Cup Coconut Water

FOOD KEY

– Watermelon: vitamins A, B6 & C, lycopene, antioxidants & amino acids

– Bananas: vitamin B6 and potassium

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

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

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

Deep House Yoga Review

New York City’s sickest nightclub is Verboten in Williamsburg, BK.  A few times a month, Verboten is also the dopest yoga studio you’ve ever seen.  Willkommen Deep House Yoga lets you bring your ohm to the dance floor.  I finally got the chance to take a class this week and it was as awesome as you’d expect.  Making the experience that much better was that one friend of mine was the instructor, while another actually provided the beats for the class.  The class was equal parts relaxing and challenging (WHOA), and the music was perfect for the setting.  The class is about an hour and is conveniently scheduled after work (7PM and 8:30 PM).  I highly recommend checking it out.

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All That Green Smoothie & Yoga Practice

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.

Very Veggie Ginger Smoothie & A Tip About Warming Up

Today we get our vegetable on with an all-veggie smoothie. There’s really no better way, in my opinion, to get all the vegetables you need for a day than by throwing them all into a smoothie. Of course, that’s pointless if it tastes gross and you don’t want to eat it. This is where the liquid base can make all the difference. I used coconut water to add just a hint of sweetness to the smoothie. Ginger also adds a nice kick to any smoothie, which makes this great for a morning pick-me-up when you don’t feel hittin’ the caffeine first thing after waking up.  Enjoy!

Smoothie - Veggie

1 Cup Kale

1 Cup Celery

1 Cup Carrots

1 Inch Piece of Ginger

1 Tablespoon Chia Seeds

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

– 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

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

WARMING UP – My advise about warming up is simply to DO IT before any strenuous workout.  I know this and of course, I still decided to jump into a workout over the weekend without warming up even a little.  My body was cooler than the other side of the pillow and I just got right at it.  I was doing a HIIT workout and right around burpee #8, I felt my hip tweak, and down I went.  I’ve mentioned my history with lower back and hip injuries, so I knew right away my workout for the day (and the rest of the weekend) was over.  As I type this a couple of days later, I’m still convalescing.  Warm ups are simple, yet effective ways to get your body ready for more rigorous activity.  Weather it’s 50-100 jumping jacks, running in place or shadow boxing for 5-10 minutes, make sure you get a little something in before getting into a heavy weight training session or bootcamp or HIIT workout.  Injuries suck, so do what you can to avoid them.

I often use mini workouts like the one below as a warm up.  Do each exercise for 30 seconds, resting 15 seconds in between exercises.

Ron Burgundy Beet & Berry Smoothie

HEY EVERYONE!  Come and see how good I look….

Smoothie - Burgundy

(Makes 2 Smoothies)

I Cup Chopped Beets

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

2 Cups Organic Kale

1/2 Tablespoon Chia Seeds (in each smoothie)

2 Cups Coconut Water

Food Key

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

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

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

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

– Blackberries: vitamin C, potassium, magnesium and copper

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

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

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

Mango Banana Cashew Smoothie

I recommend using frozen bananas and mangoes for a cool frosty consistency.  Perfect for these hazy summer days.  Stay cool and enjoy!

Smoothie - Mango Banana

1 Handful Raw Cashews

1 Chopped Frozen Banana

1 Cup Sliced Frozen Mango

1 Cup Mixed Greens (Baby Kale, Spinach & Chard)

1 Cup Vanilla Almond Milk

Food Key

– Cashews: copper, phosphorous, manganese, magnesium, zinc and protein

– Bananas: vitamin B6 and potassium

– Mangoes: vitamins A, B6, C, & E, antioxidants, fiber, magnesium, potassium and copper

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

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

Neymar, This Smoothie’s For You

Today’s yellow and green smoothie is dedicated to Neymar, the Brazilian Futbol Star who suffered a back (and heart) breaking injury in the World Cup Quarterfinal match against Colombia.  I suffered a similar injury myself (fractured cervical vertebrae) 2 years ago, so I can imagine what he must be going through.  Ironically, I sustained the injury training Brazilian Jiu Jitsu .  While the Semifinal Smackdown Germany put on Brazil undoubtedly added insult to injury, I wanted to offer my well-wishes for a quick and full recovery.  A broken back sounds like the end of the world, but as I found out, a positive attitude and top shelf surgeons can get you back on your feet and doing what you love.  On the far off chance this message finds Neymar, and since I don’t think he speaks English, here’s some Portuguese for you.  If the message is  lost in translation, blame Google Translate.

Smoothie de amarelo e verde de hoje é dedicado a Neymar, a estrela brasileira Futbol que sofreu uma volta (e coração) quebrar lesão na partida da Copa do Mundo dos Quartos contra a Colômbia. Sofri uma lesão semelhante a mim mesmo (vértebras cervicais fraturado) 2 anos atrás, então eu posso imaginar o que ele deve estar passando. Ironicamente, eu sustentava a formação lesão Brazilian Jiu Jitsu. Enquanto a Semifinal Smackdown Alemanha colocou sobre o Brasil, sem dúvida, insulto acrescentado à injúria, eu queria oferecer aos meus desejos de melhoras para uma recuperação rápida e completa. A parte traseira quebrada soa como o fim do mundo, mas como eu descobri, uma atitude positiva e cirurgiões prateleira de cima que você pode obter de volta em seus pés e fazer o que você ama.

Smoothie - Neymar

 

(Makes 2 Smoothies)

1 Cup Mixed Greens (Baby Kale, Chard & Spinach)

1 Cup Chopped Pineapple

1 Chopped Pear

2 Cups Coconut Water

Food Key

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

– Chard: vitamins A, B1,2,3 & 6, C, E & K, magnesium, copper, potassium, iron, fiber, calcium, phosphorous, protein, zinc and selenium (MEGA-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!!)

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

– Pears: fiber, potassium and copper

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

GET WELL SOON (Fique bom logo!)

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His & Hers (or His & His or Hers & Hers) Chia Fruit Smoothies

Everything is better when you enjoy it with someone you love, including smoothies.   Do it.

Smoothie - Tropic Berry Chia

(Makes 2 Smoothies)

2 Bananas

1 Cup Diced Frozen Pineapple

1 Cup Strawberries

1 Tablespoon Chia Seeds (in each smoothie)

2 Cups Coconut Water

Food Key

– Bananas: vitamin B6 and potassium

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

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

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

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

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