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)

Acai Super Smoothie & Power Yoga Workout

The term “Superfood” gets thrown around a lot, but the acai berry is truly deserving of the label.  It has numerous health benefits that will be listed in the Food Key below, but there are a lot of products out there looking to capitalize on the hype surrounding acai berries.  Don’t get conned into thinking that acai is some kind of weight loss miracle.  Acai berries are good for your overall health, but if you want to burn fat, just keep coming back to The Smoothie Operator, and get your fitness on with any of the various workouts I share.  Now on to more important things…here’s the recipe!

PhotoGrid_14413052270471 Acai Berry Superfruit Pack (Available at Whole Foods and other dope grocers)

1 Banana

1/2 Cup Blueberries

1 Tablespoon Natural Peanut Butter

1 Tablespoon Raw Sunflower Seeds

1 Cup Almond Milk

FOOD KEY

– Acai Berries: vitamins A, B(1,2,3), C & E, calcium, magnesium, zinc copper, fiber, amino acids and is LOADED with Antioxidants!

– Bananas: vitamin B6 and potassium

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

– Peanut Butter: protein, potassium, fiber, vitamins E & B6, and magnesium

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

Power Yoga Workout w/ Sean Vigue

This yoga routine from YouTube Fitness Boss Sean Vigue is great for building strength, improving balance and increasing flexibility.  Do it.

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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.

Throwback Thursday Smoothie & 10 Minute Yoga Meltdown Workout

Today’s smoothie is a twist on the very first smoothie I ever made – Bananas, Mixed Berries, Peanut Butter & Almond Milk.  It’s pretty much the “Same Script, Different Cast,” with Powdered Peanut Butter and Almond Coconut Blend standing in for the originals.  Before you get your smoothie on, get a nice, quick yoga session in with another great practice from Sean Vigue Fitness.

PhotoGrid_14310125206591 Banana

1 Cup Frozen Organic Mixed Berries (Strawberries, Blueberries, Blackberries and Raspberries

2 Tablespoons PB2 Powdered Peanut Butter

1 Cup Almond Coconut Milk Blend

FOOD KEY 

– Bananas: vitamin B6 and potassium

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

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

– Blackberries: vitamin C, potassium, magnesium and copper

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

– Powdered Peanut Butter: protein, fiber and potassium

10 Minute Yoga Meltdown Workout

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.

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