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.

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OPEN SESAME Banana Kale Smoothie & Bodyweight Exercise Routine

Smoothie - Open Sesame

 1 Sliced Banana (Frozen if you’re cool like that)

1 Cup Organic Kale

1 Tablespoon Tahini

1 Cup Celery

1/4 Cup Brazil Nuts

1 Cup Vanilla Almond Milk

Food Key

– Bananas: vitamin B6 and potassium

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

– Tahini: protein, fiber, riboflavin, niacin, thiamine, folate and copper

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

– Brazil Nuts: magnesium, potassium and zinc

 

It’s become increasingly apparent to me that I don’t need a gym membership in  order to stay in shape.  This is good news since I got a baby smoothie operator princess coming in a few weeks (YEAH!).  Cardio, Yoga, Pilates, even resistance training – you can do it all at home or better yet outside.  Here’s a great bodyweight exercise routine from HASfit that you can do anywhere.

Hawaiian TropiKale Smoothie

Hawaiian TropiKale Smoothie

 1 Cup Kale

1 Cup Frozen Pineapple/Mango Mix

1 Handful Raw Almonds

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!!)

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

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

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

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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.

Post-Workout TropiKale PrOATein Smoothie

I woke up this morning and decided it was Mega-Burpee or “Man-Maker” Day (still cringe at that ridiculous name).  Forgot what Man-Makers are?  Let me refresh your memory.

Man Maker Demo

I advise using anywhere from 5 lb to 20+ lb dumbbells depending on how Hulk-Mode you’re feeling.  I used 10’s for 5 sets.  10’s may sound light, but trust me, they feel like 20’s by the last set.  Once you’re done, nothing better after a strength workout than a nice protein shake.  Today’s smoothie is a refreshing and filling oatmeal protein smoothie.  It’s got a bit of everything from greens to fruit to oats and then some.  DO IT.

Smoothie - PrOATein

1 Cup Frozen Chopped Pineapple/Mango Mix

1/4 Cup Steel Cut Organic Oats

1 Scoop Soy Free Vegetable Protein

1 Cup Organic Kale

1 Cup Vanilla Almond Milk

Food Key

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

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

– Oats: fiber and protein

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

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

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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