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)

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One last smoothie for 2015…Kale, Banana, Blueberry, PB and Chocolate Smoothie, O YEAH!!

Hello smoothie lovers. I know I have been M.I.A. for a while now.  That whole life and being a father thing has kept me pretty busy. I could not, however, let the year end without dropping one more gem on you. With the help of my trusted Smoothie Operator Assistant, I whipped up this delicious smoothie that is delicious, healthy, and delicious (yeah, I said it twice). I also included a great boxing workout you can do from the comfort of your home. Enjoy the smoothie, and do the workout now or save it for your New Year’s Resolution to get back in shape or get in better shape..  Remember, it’s always summer somewhere.  See you in the One Six.

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1 Handful Lacinato Kale

1 Frozen Banana, sliced

1/4 Cup Frozen Blueberries

2 Tablespoons Steel Cut Oats

2 Tablespoons Powdered Peanut Butter

1 Tablespoon Raw Cacao Powder

1 Cup Almond Milk

FOOD KEY

  • Kale: vitamins, A, B6 &C, potassium, copper, folic acid, calcium, iron, thiamine, riboflavin, niacin and zinc (MEGA-STACKED!!)
  • Bananas: vitamin B6 and potassium
  • Blueberries: vitamins K & C, manganese, fiber and copper
  • Oats: fiber and protein
  • Peanut Butter: protein, potassium, fiber, vitamins E & B6, and magnesium
  • Cacao: protein, copper, potassium, vitamin B12, fiber and iron (STACKED)

Ultimate 20 Minute In Home Boxing Workout (Click link)

Banana Pear & Kale Smoothie + All Everything 15 Minute Body Weight Workout

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1 Banana

1 Organic Pear

1 Cup Organic Kale

1 Tablespoon Organic Steel Cut Oats

1 Tablespoon Raw Sunflower Seeds

1 Tablespoon Powdered Peanut Butter

1 Cup Coconut Milk

FOOD KEY

– Bananas: vitamin B6 and potassium

– Pears: fiber, potassium and copper

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

– Oats: fiber and protein

– Sunflower Seeds: vitamins B(1,3,6) and E, copper, selenium, phosphorus, folate and magnesium

– Powdered Peanut Butter: protein, fiber and potassium

– Coconut milk: vitamins B(1,3,5,6), C & E, iron, selenium, sodium, calcium, magnesium, phosphorous and is lactose free

ALL EVERYTHING BODY WEIGHT WORKOUT

I put this workout together last week and I’m not gonna lie…it’s awesome.  It hits the entire body, with extra attention to the abs (because summer), and only takes 15 minutes.  Do each exercise listed below for 1 minute straight, resting 15 seconds between each exercise.  Do each exercise at the highest intensity you can muster for maximum cardio.

1. Jumping Jacks

2. Dragon Flags (click here for demo). These are brutal, so I did them early to get them out of the way.

3. Sliding leg curls. (click here for demo)

4. Burpees

5. Bicycle Crunches

6. Levitation Squat (click here for demo and go to 3:22 mark)

7. Cross-Body Mountain Climbers (click here for demo)

8. Extended Arm Push-ups (click here for demo)

9. Sliding Jackknifes (click here for demo)

10. Running in place (click here for demo)

11. Dive Bomber Push-ups (click here for demo)

12. Jumping Mule Kicks  (click here for demo)

A few of these exercises are kinda nuts, so if you can’t do one, substitute a similar exercise you can do for a minute straight.  The goal is to get a great, quick workout, not kill yourself.

Carrot Cake Smoothie & Quick Ab Slicer Workout

Hi everyone.  I know it’s been a while since I posted some smoothie goodness, but I have an awesome recipe for you today.  I LOVE carrot cake, and since my fridge was stocked with carrots, I decided to try to make a carrot cake smoothie.  I was a little shocked at how great it came out.  I could and did have this for breakfast and dessert later that day.  So as to not feel completely gluttonous, I “earned” my smoothie prize by doing a killer ab workout I found courtesy of Frank Medrano, probably the most ripped vegan on earth.  I even used the model he used for his workout to make a complementary workout that won’t leave your chest and legs feeling left out.  Do the workout, enjoy the smoothie.

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1 Cup Chopped Carrots

1 Sliced Apple

1 Inch Piece of Ginger

Handful of Raw Cashews (it’s what I had, but you can go with walnuts for more carrot cakeness)

2 Tablespoons Slim Powdered Peanut Butter

1/4 Cup Organic Steel Cut Oats

1 Cup Vanilla Almond Milk

FOOD KEY

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

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

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

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

– Powdered Peanut Butter: protein, fiber and potassium

– Oats: fiber and protein

Frank Medrano Ab Slicing Routine

*Bonus complementary workout*

Frank’s workout is great for the abs, but the chest, arms and legs should get some love, too.  Use the same 30 seconds cardio, then body weight exercise for reps model used in the video above, but…

A. Substitute burpees for the  the mountain climbers.  I did regular burpees for the first round, then single leg burpees for the next two sets (alternating legs, duh(, then repeat for the cycle for the next three rounds

B. Substitute push-ups for the ab exercises.  Mix it up by doing a different variation each round for anywhere from 15-20 reps.  I went with:

1) handstand push-ups against the wall (Do these first (hardest, imo).  Good luck tryin’ to bang them out at the end)

2) Spiderman Push-ups (click  here for demonstration)

3) T Push-ups (click here for demonstration)

4) Diamond push-ups (click here for demonstration)

5) Bird Dog Push-ups (click here for demonstration)

6) Wide Grip Push-ups

Key & Peele (Kale & Pear) Smoothie & Rock Hard Core Workout

Happy New Year Everyone!  I hope the new year has good to you so far and that any resolutions you made are still going strong.  The first smoothie post of 2015 is also a shout-out to one of my favorite shows on the television – Key & Peele.  Over the holidays, I started binge watching it on Amazon Prime and I can’t remember the last time I laughed so hard at a sketch comedy show.  If you haven’t seen it, I highly recommend it.  That is unless you are averse to hilarious television.  This was the first time I “peared” kale and pears together for a smoothie (see what I did there), and I was very happy with the results.  Pears don’t get the same kind of smoothie love as bananas, berries or apples, but they should…because they’re awesome.  Enjoy the smoothie, then blast your core with quick, intense workout from YouTube boss Sean Vigue.

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1 Cup Kale

1 Sliced Pear

1 Pitted Date

1 Handful Raw Cashews

1/4 Cup Steel Cut Organic Oats

1 Scoop Soy-Free Vegetable Protein

1 Cup Almond/Coconut Blend Milk

FOOD KEY

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

– Pears: fiber, potassium and copper

– Dates: fiber, magnesium, potassium, and antioxidants

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

– Oats: fiber and protein

10 Minute Rock Hard Core Workout

*BONUS CARDIO*

For a bonus cardio workout, I invite you to literally laugh your ass off to my personal favorite sketch from Key & Peele:

 

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

Banana, Date & Broccoli Protein Smoothie and Quick Yoga Routine

GUESS WHO’S BACK!? Hey there everyone, sorry for the long gap in between posts. Being a new parent is a 24 hour/day job. Who knew, lol?  I’ve been more of the diaper operator for the last couple of months, but I have managed to get my smoothie on in between diaper changes and crying fits. You don’t hear about many smoothies with broccoli in them, and that’s a shame. Broccoli is super healthy and can be delicious when mixed withe right ingredients. I still don’t have much time to workout, so I keep my eyes out for great, quick routines to add to my rotation. The yoga practice below from Sean Vigue is excellent and moderately difficult, so you really maximize your ten minutes. Try the smoothie and the workout and let me know what you think.

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1 Chopped Banana

1 Cup Broccoli Florets

1 Pitted Date

1 Handful Raw Almonds

1/4 Cup Steel Cut Organic Oats

1 Scoop Soy-Free Vegetable Protein Powder

1 Cup Almond Milk

FOOD KEY

– Bananas: vitamin B6 and potassium

– Broccoli: vitamins C & A, potassium, folic acid, magnesium, iron, beta-carotene and phosphorus (STACKED!!)

– Dates: fiber, magnesium, potassium, and antioxidants

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

– Oats: fiber and protein

10 Minute Total Body Yoga Routine