- 1 cup fresh green tea
- 1 cup almond milk
- 1/2 cup frozen raspberries
- 1/2 banana
- 1 tsp almond slivers
- 1 scoop vanilla protein powder
- 1/2 tsp diced fresh ginger
- 1 cup fresh spinach
- 1 scoop of ice cubes
Showing posts with label smoothie. Show all posts
Showing posts with label smoothie. Show all posts
Thursday, March 1, 2012
Yummy Raspberry Smoothie!
Good morning everyone! Wanted to share a great, delicious smoothie recipe I created yesterday. I found it to be satisfying and really refreshing! When I got back from the gym it was the perfect thing to rehydrate me. It is full of protein and very low calorie! Try it, I think you will like it as much as I did!
Monday, February 6, 2012
Weight Training 101 + Hi-Protein Lunch = Healthy!
I hit the gym today after being out of town for 4 days and to tell you the truth, I found it a bit difficult to regain my momentum! One thing I have learned during the last month is that to lose fat or change your body, one of the most important things you can do is lift weights! I am not saying diet and cardio are not just as important, but when it comes to changing how your body looks, weight training wins hands down. If you've hesitated to start a strength training program, it may motivate you to know that lifting weights can strengthen your bones, rev up your metabolism and make you stronger while increasing the endurance of your muscles. Weight training also plays a key role in avoiding injuries, increasing coordination and improving your confidence and self-esteeem! These all should be reasons enough to motivate you to immediately get up off the couch and find your running shoes!
Today, after 30 minutes of cardio I was able to do:
3 sets of 8 ------rowing (45lbs), pull down (60lbs), tricep press(20lbs)
3 sets of 8-------leg press (100lbs), leg extension (40lbs), leg curl (45lbs)
3 sets of 12-----back extension (40lbs), abdominal (30lbs)
3 sets of 8-------chest press (15lbs), shoulder press (15-20lbs)
3 sets of 10-------multi-hip(40lbs-for the outer leg), (20lbs-inner leg)
But most importantly!------I was able to complete 30 ab crunches! When I started I could not even do 3! This machine is very difficult because you have to use your own body strength to lift both sides.
This is an example of why slow and steady wins the race. Eventually your body builds up strength and endurance. I think I might finally be building up some strength in the ab area which I thought I had totally lost after having 4 children, 2 of which were twins!
***Great smoothie for lunch***
2 cups of Almond Milk (40 calories per cup)
1 scoop protein whey powder (100 calories)
4 frozen strawberries (20 calories)
1 small banana (80 calories)
4 chunks of frozen pineapple (20 calories)
sprinkle of cinnamon
Total 300 calories and loaded with protein!
The key is to keep going and not to give up. Go out and fun!
Have a great and healthy day everyone!
Today, after 30 minutes of cardio I was able to do:
3 sets of 8 ------rowing (45lbs), pull down (60lbs), tricep press(20lbs)
3 sets of 8-------leg press (100lbs), leg extension (40lbs), leg curl (45lbs)
3 sets of 12-----back extension (40lbs), abdominal (30lbs)
3 sets of 8-------chest press (15lbs), shoulder press (15-20lbs)
3 sets of 10-------multi-hip(40lbs-for the outer leg), (20lbs-inner leg)
But most importantly!------I was able to complete 30 ab crunches! When I started I could not even do 3! This machine is very difficult because you have to use your own body strength to lift both sides.
This is an example of why slow and steady wins the race. Eventually your body builds up strength and endurance. I think I might finally be building up some strength in the ab area which I thought I had totally lost after having 4 children, 2 of which were twins!
***Great smoothie for lunch***
2 cups of Almond Milk (40 calories per cup)
1 scoop protein whey powder (100 calories)
4 frozen strawberries (20 calories)
1 small banana (80 calories)
4 chunks of frozen pineapple (20 calories)
sprinkle of cinnamon
Total 300 calories and loaded with protein!
The key is to keep going and not to give up. Go out and fun!
Have a great and healthy day everyone!
Thursday, January 19, 2012
Cardio Routine/Lunchtime!
Gym time today focused on cardio! A decent workout combination is: 15 minutes on the treadmill with a speed of at least 3-3.5 per hour, 15 minutes on the eliptical, 15 minutes on the bike going at least at a speed of 14. I recommend also doing arm exercises with small hand weights (no more than 5lbs) while you're riding. After all the floor time I hit the raquetball court which was highly invigorating. Needless to say I am tired, but hopefully will see some major improvement on the waistline soon! You must stay hydrated. Drink at least 16 oz. water throughout your workout to avoid cramps.
Great lunch time smoothie: VERY LO-CAL AND DELICIOUS!
1 c. Green Tea (homemade, buy organic if you can)
1 c. Almond Milk ( I like Blue Diamond Almond Breeze Vanilla and it only has 40 calories per cup!)
1 large Swiss Chard leaf ( wash it thoroughly since chard can carry dirt on the leaves)
1/4 c. Greek Yogurt ( I really like the plain Fage Brand)
1/2 tsp cinnamon
1 small banana
4 walnut halves
1 handfull of frozen blueberries
If you would like to add whey powder for extra protein you may do so. I would recommend 1/2 scoop to avoid unnecessary calories. I have tried the Jillian Michaels Vanilla Cream flavor and it only has 100 calories per scoop.
Great lunch time smoothie: VERY LO-CAL AND DELICIOUS!
1 c. Green Tea (homemade, buy organic if you can)
1 c. Almond Milk ( I like Blue Diamond Almond Breeze Vanilla and it only has 40 calories per cup!)
1 large Swiss Chard leaf ( wash it thoroughly since chard can carry dirt on the leaves)
1/4 c. Greek Yogurt ( I really like the plain Fage Brand)
1/2 tsp cinnamon
1 small banana
4 walnut halves
1 handfull of frozen blueberries
If you would like to add whey powder for extra protein you may do so. I would recommend 1/2 scoop to avoid unnecessary calories. I have tried the Jillian Michaels Vanilla Cream flavor and it only has 100 calories per scoop.
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