Apple Cinnamon Oatmeal Smoothie & Functional Cardio Core Workout

SMoothie Apple Celery Cinnamon

 (Makes 2 Smoothies)

2 Sliced Green Apples

1/2 Cup Chopped Celery

1 Handful Raw Almonds

1/2 Tablespoon Ground Cinnamon

2 Tablespoons Slim Powdered Peanut Butter

1/4 Cup Steel Cut Organic Oats

1 Cup Vanilla Almond Milk

FOOD KEY

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

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

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

– Cinnamon: fiber, calcium, good for digestion

– Powdered Peanut Butter: protein, fiber and potassium

– Oats: fiber and protein

Today’s quick workout is a great functional cardio workout from Mike Chang (Six Pack Shortcuts) that really blasts the core in just 14 minutes.  Get to work.

Powder Power Smoothie & Yoga/Abs Workout

Dessert is for breakfast today as this smoothie features food’s sexiest couple – peanut butter and chocolate.  I’ve raved about the Vitacost Slim Powdered Peanut Butter before, but chocolate has it’s own healthy powder version in the form of raw cacao powder.  Add in some bananas, almonds and of course some dark chocolate almond milk and you have a breakfast smoothie fit for dessert.  I also threw in a handful of spinach just because HEALTH.

Smoothie Powder Power

 1 Frozen, Sliced Banana

2 Tablespoons Vitacost Slim Powdered Peanut Butter

1 Tablespoon Raw Cacao Powder

1/4 Steel Cut Organic Oats

1 Handful Raw Almonds

1 Handful Spinach

1 Cup Dark Chocolate Almond Milk

FOOD KEY

– Bananas: vitamin B6 and potassium

– Powdered Peanut Butter: protein, fiber and potassium

– Cacao: protein, copper, potassium, vitamin B12, fiber and iron (STACKED!!)

– Oats: fiber and protein

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

For today’s workout I combined a 12 minute morning Yoga Practice from Sean Vigue and an 8 Minute Ab Workout from Fitness Blender.  Get to work.

1) Morning Yoga 

2) Eight Minute Abs

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.

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.

Peanut Butter Banana Date Smoothie, HIIT Workout & A BABY!

Hey everyone, sorry I haven’t posted any smoothie goodness in the last few weeks. Been kinda busy…WITH MY NEW DAUGHTER!!! Mrs. Smoothie Operator gave birth to my beautiful baby girl a few weeks ago, and I have been enjoying fatherfood ever since. Finding time to make and post smoothies and exercise has been tricky, but I have a great one for you today.  Enjoy!

Smoothie baby

1 Cup Spinach

1 Chopped Banana

1/4 Cup Organic Steel Cut Oats

2 Pitted Dates

1 Tablespoon Natural 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!!)

– Bananas: vitamin B6 and potassium

– Oats: fiber and protein

– Dates: fiber, magnesium, potassium, and antioxidants

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

Since we brought the baby home,  I have much less time to myself in the mornings, so I’ve had to adjust my morning workouts.  I’ve searched for the quickest (15-20 minutes), most efficient workouts I could find and will be sharing them with all of you.  First up is a great 15 minute HIIT workout from Fitness Blender.

Slim PB Apple Cinnamon Oatmeal Smoothie plus Yoga For Weightlifters

Today’s smoothie once again features the Slim Powdered Peanut Butter Mrs. Smoothie Operator found for me on Vitacost.  I pretty much put this sh!+ on everything.  The powdered peanut butter takes one of my favorite oatmeal smoothies, apples & cinnamon, to the next level of deliciousness (without taking it to the next level of fatness).  Enjoy!

Smoothie - Apple Cinn PB

 1 Apple

1 Teaspoon Ground Cinnamon

2 Tablespoons SLIM Powdered Peanut Butter

1 Handful Brazil Nuts

1/4 Cup Steel Cut Organic Oats

1 Cup Vanilla Almond Milk

Food Key

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

– Cinnamon: fiber, calcium, good for digestion

– Powdered Peanut Butter: protein, fiber and potassium

– Brazil Nuts: magnesium, potassium and zinc

– Oats: fiber and protein

It’s been a while since I posted any workout videos, but I felt compelled to share this great yoga routine from Ali Kamenova.  I had been doing HIIT routines continuously all summer and my body had gotten pretty tight, not to mention fatigued.  I felt like a good yoga practice would help get me right and I couldn’t have asked for a better one than this Yoga for Bodybuilders/Weightlifters routine.  After all the pushups and burpees and jackknife crunches, this was just what  the doctor ordered.

Slim PB & J Chocolate Smoothie

While Mrs. Smoothie Operator was re-upping on vitamins and snacks on Vitacost.com, she came across an item that she thought I would love…PEANUT BUTTER SLIM Powdered Peanut Butter!  I generally subscribe to the idea that anything “lite” or “diet” tastes gross, or is just loaded with artificial sweeteners or other crap that  lowers the calorie intake but is otherwise awful for you.  Still, I had to see for myself.  I checked the ingredients, and there is nothing in it but roasted peanuts, a little salt (90 mg/serving) and a pinch of sugar (1g/serving).  I was super-psyched to try it with some of peanut butter’s best friends (bananas, berries and CHOCOLATE!!!).  Unsurprisingly, results were fantastic.  Check it out!

Smoothie - Slim PB

 2 Tablespoons Peanut Butter Slim Powdered Peanut Butter

1 Tablespoon Sun Dried Goji Berries

1/4 Cup Organic Blueberries

Handful Raw Brazil Nuts

1 Sliced Banana

1 Cup Dark Chocolate Almond Milk

Food Key

– Powdered Peanut Butter: protein, fiber and potassium

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

– Brazil Nuts: magnesium, potassium and zinc

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

– Bananas: vitamin B6 and potassium

Here’s a side by side nutritional fact comparison of Vitacost Powdered Peanut Butter and Trader Joe’s Unsalted Peanut Butter.  

PB Comparison

 Thanks again Mrs. Smoothie Operator!!

wedd

Heavenly Sesame Chocolate Banana Smoothie

May not feel right having this smoothie for breakfast since it tastes so much like dessert, but The Smoothie Operator lives by his own rules and so should you, so FIRE IT UP!!!

Smoothie -Sesame

 (Makes 2 Smoothies)

2 Cups Frozen, Sliced Bananas

1 Handful Raw Almonds

2 Tablespoons Cacao Powder

1 Tablespoon Vanilla Extract

2 Tablespoons Organic Tahini

2 Cups Dark Chocolate Almond Milk

Food Key

– Bananas: vitamin B6 and potassium

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

– Cacao: protein, copper, potassium, vitamin B12, fiber and iron (STACKED!!)

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

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.

Peanut Butter & BRRR-y Breakfast of Champions Smoothie

Today’s smoothie is not only ridiculously delicious and nutricious, but also makes a great post-workout protein shake.  I put a nice, moderate workout together using three YouTube Videos from the peeps at Fitness Blender.  I took a brutal kickboxing class at Title Boxing Club earlier this week that is still whipping my ass, so a moderate workout is all I could handle this morning.  It’s low impact, but really hits the core nicely and then cools you down with a little yoga/pilates remix.  The whole thing takes about 30 minutes.  Try the workout, enjoy the smoothie.

1. No Impact Cardio Workout

2. Killer at Home Chest Workout

3. Yoga Pilates Stretch Workout

and now the reward…

Smoothie - PB & Brrry

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

1Sliced Banana

1 Tablespoon Organic Peanut Butter

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

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

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

– Blackberries: vitamin C, potassium, magnesium and copper

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

– Bananas: vitamin B6 and potassium

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

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

– Oats: fiber and protein