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.

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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!!

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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

The Everything Bagel of Smoothies

I was having a bit of trouble deciding what ingredients to put into today’s smoothie, so I just put everything in it. You got your fruit, your nuts, your oats…you got it all. Tastes delicious, too. Enjoy.

Smoothy - Everything

 1 Cup Mixed Frozen Fruit (Mangoes & Bananas)

1 Cup Fresh Blueberries

1/4 Cup Steel Cut Organic Oats

1 Scoop Soy-Free Vegetable Protein

1 Tablespoon Organic Peanut Butter

1 Handful Raw Cashews

1 Cup Vanilla Almond Milk

Food Key

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

– 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

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

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!!)