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.

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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:

 

Pear Almond Oatmeal Smoothie & Pilates Routine

I don’t often use pears in my smoothies, and honestly, that’s a crime.  Every time I’ve made a smoothie with pears, it’s been among the tastiest I’ve tried.  This one is no different.  Do it.

Smoothie Pear Almond

 1 Sliced Pear

1 Handful Raw Almonds

1 Tablespoon Dried Goji Berries

1/4 Cup Steel Cut Organic Oats

1 Cup Vanilla Almond Milk

FOOD KEY

– Pears: fiber, potassium and copper

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

– Goji Berries: amino acids, fiber, vitamin C, iron, calcium, zinc and selenium (STACKED!!)

– Oats: fiber and protein

I continue my series of quick (15-20 minute) workouts that are ideal for new parents like me (or anyone who doesn’t have a lot of time to get their fitness on in the mornings) with a great pilates for athletes routine from YouTube fitness guru Sean Vigue.

Spinach & Mixed Fruit Smoothie

Let’s get colorful with this spinach and mixed fruit smoothie. Enjoy!

Smoothie - Spinach Fruit(Makes 2 Smoothies)

1 Cup Baby Spinach

1 Sliced Banana

1 Sliced Pear

1 Cup Strawberries

2 Cups Water

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!!)

– Bananas: vitamin B6 and potassium

– Pears: fiber, potassium and copper

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

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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