1. Trail Mix This smoothie’s the one for lasting energy throughout a long workout. Raisins, skim milk, and honey, are especially good to fuel a cardio sesh.
2 scoop chocolate protein powder 1 banana 1 teaspoon cinnamon 1 teaspoon honey ¼ cup low-fat plain yogurt ¼ cup nonfat milk 10 almonds 1 tablespoon raisins 3 ice cubes 3. Peachy Oat Smoothie The prep for this delicious blend is a little different than the others. Instead of a blend-and-go smoothie, it’s best to let the chia seeds and oats soak overnight in the fridge with the remainder of the ingredients, then give it a whirl the next day. ½ cup rolled oats ⅓ cup plain yogurt ¼ cup milk (plus ¼ cup more to thin out the mixture after it sits overnight) 1 small peach ½ medium banana 1 tablespoon chia seeds Pinch salt 4. Endless Summer Nothing says summer like fresh, juicy watermelon — but we won’t judge if you sipthis guy during the other three seasons, too. This superfood melon is low-calorie and contains lycopene, an amino acid that helps protect us from the sun’s UV rays. Don’t forget: Strawberries are a superfood too! ¼ cup milk ¾ seedless watermelon, cubed ½ cup strawberries ½ cup low-fat plain yogurt 2 teaspoons vanilla whey protein powder 3 ice cubes 5. Banana Java Many of these smoothies feature banana as their main event, but it takes the spotlight in this coffee variety. The superfood is mostly known for it’s potassium punch, but it’s also got carotenoids, which are especially good for our eyes. 1 banana ⅓ cup oats 1 scoop vanilla whey protein ¼ cup skim milk 1 cup coffee 6. Strawberry Banana Chia seeds are known for their hydrating properties making them a great pre-workout energizer. Prep for this smoothie is a little different because of the seeds. Blend up the fruit, and add water or a milk of choice until it reaches your desired consistency. Add the seeds and let them soak for a few minutes before knocking it all back. 1 banana ¾ cup frozen strawberries ½-1 cup water or milk of your choice 2 tablespoons chia seeds 7. Oaty Banana Since oats are slow digesting carbs, they’re a great pre-workout smoothie enhancer for lasting energy on the road or at the gym. This mix also features kefir, a probiotic-packed drink that may help support immunity and better digestion [1]. Note: This smoothie has a thick, doughy consistency much unlike fruit and ice based ones. 1 banana ¼ cup rolled oats ½ cup plain kefir 1 tablespoon chia seeds 1 tablespoon almond butter¼ teaspoon vanilla extract 1 pinch of cinnamon 8. Protein Creamcicle This smoothie has only three ingredients to get the job done. Whey protein has been shown to help increase strength (as long as resistance training is included in your fitness regimen). 1 scoop vanilla whey protein powder 1 cup orange juice 3 ice cubes 9. Blueberry-Lavender Allegedly as delicious as Shaun T’s abs, this smoothie has the antioxidant power of blueberries, plus the energy boosting power of maca powder, a root that Incan warriors used for endurance and strength. ½ cup almond milk ¼ cup water ½ cup frozen blueberries ½ banana 1 teaspoon hemp seeds 1 scoop vanilla protein powder 1 teaspoon dried lavender ½ tablespoon maca powder 1 teaspoon vanilla 10. Neapolitan This smoothie may remind you of an ice-cream sundae, but it’s a helluva lot healthier. Instead of ice cream, this treat uses fruit, yogurt, and chocolate milk to recreate the classic flavor combo. ¾ cup low-fat chocolate milk ½ cup low-fat vanilla yogurt ¾ cup sliced strawberries 1 teaspoon ground flaxseed 1 scoop vanilla or chocolate whey-protein powder 3 ice cubes A Basic workout circuit you can do in the gym Check it out and let me know your thoughts. If you really like this circuit and would like to donate to Vbody Power Fitness please do so below! Feel free to donate as little or as much as you want thank you! 1. Black and Blue Though this smoothie has a misleading name (it’s because of the berries!), it’s got a hearty dose of spinach, which can actually help speed healing (because it’s a great source of vitamin K).
2-3 cups organic spinach 1 cup milk (or juice) of choice 1 banana ¼ cup blueberries, frozen ¼ cup blackberries, frozen 3 ice cubes 2. Thin Mint Sure, this one sounds like it should be in the dessert section, but sneaky, sneaky, it’s got spinach hiding inside. Just a cup of spinach contains over 300 percent of our daily-recommended amount of vitamin A. Plus, peppermint adds a refreshing zing. 1 cup spinach, frozen (or 2 cups fresh) 1 cup almond milk 2 scoops chocolate protein powder ¼ cup rolled oats ⅛ teaspoon peppermint extract 3. PKB (Pumpkin, Kale, Banana) Mmmmm, pumpkin. The delicious fall favorite has nearly no fat, but adds a creamy thick consistency anything it’s added to. It’s also loaded with antioxidants, like alpha- and beta-carotene, which convert into vitamin A in the body. This harvest drink also uses cinnamon, which can help fight inflammation. 3 leaves kale ½ cup vanilla soymilk 1 tablespoon flax seed 1 banana, frozen ¼ teaspoon cinnamon½ cup pumpkin puree 3 ice cubes 4. Spinach Flax So we know spinach is great for us, but this smoothie has the benefits of flaxseed, too. The high fiber seed has a heavy concentration of omega-3s, which are good for the heart because they may help lower blood pressure and reduce blood clotting. Tip: Slice the banana before freezing for easier blending. ½ cup vanilla yogurt 1 cup milk 1 tablespoon natural peanut butter 2 cups spinach 1 banana, frozen 3 strawberries 1 teaspoon flaxseed 5. Dark Chocolate Blueberry While the color of this tasty potion isn’t exactly desirable, the taste and health benefits certainly make up for it. The spinach provides a good dose of iron and fiber, and the blueberries and cocoa powder throw antioxidants into the mix. 2 cups spinach 1 cup blueberries, frozen 1 scoop chocolate protein powder 2 tablespoons dark cocoa powder ½ cup unsweetened almond milk 6. Killer Kale Kale can definitely be a bit bitter, so this mixture will taste best with a very ripe banana. The leafy green is a great low-cal source of fiber, calcium, and iron. Hemp is one of the highest plant-based sources of complete protein. 1 ½ cups unsweetened almond milk 1 ½ tablespoons almond butter 1 banana, frozen 2 cups kale 1 tablespoon hemp seeds 7. Carrot-Berry Not only does this guy have some greens, it’s got all sorts of other colors too. (Warning: It may not look as pretty as it tastes.) For a thicker smoothie, let the chia seeds soak in the water for ten minutes before blending (they absorb up to ten times their weight in water!). ½ cup almond milk ½ cup water 1 carrot 2 cups spinach ½ cup frozen berries 1 tablespoon chia seeds 1 tablespoon hemp protein ½ teaspoon stevia 8. Minty Swiss We’re not talking Swiss Miss for this smoothie — we mean Swiss chard, a great source of calcium and potassium. 1 bunch swiss chard ½ cup raspberries, frozen ½ cup pineapple, frozen ½ cup peaches, frozen 3 tablespoons fresh mint, chopped ¼ cup orange juice 3 ice cubes 9. Coconut Kale This list of ingredients produces the prettiest, brightest green smoothie ever. The coconut extract is a must, and the coconut milk makes it super creamy. Feel free to nix the honey if you’d like to take the sweetness down a notch, since a little goes a long way. 1 cup kale, chopped 1 banana 1 ½ cups coconut milk 1 tablespoon flaxseed 1 tablespoon honey ¼ teaspoon coconut extract 3 ice cubes For the next 6 weeks I will be using this circuit for my Chest and Triceps! I figured I would let you inside my training world! Back and Biceps coming soon! If you have questions on it please feel free to ask. If you really like this circuit and would like to donate to Vbody Power Fitness please do so below! Feel free to donate as little or as much as you want thank you! This is excellent information on finance easily broken down! I hope you all find it helpful!
Here is a instructional on how to build up to doing a plank on 4 Stability balls!
RELATED TAGS: #PLANKS #COREPOWER #CORESTRENGTH #ABS #CORECONTROL #BALANCE Try this Home Abs circuit and set those abs on FIRE!!!! It's basic floor exercise for all level but it is very intense! If you really like this circuit and would like to donate to Vbody Power Fitness please do so below! Feel free to donate as little or as much as you want thank you! RELATED TAGS: #Coreworkouts #ABsworkouts #Homeworkouts #Corestrength A great Abs circuit that start with a variety of crunches into planks in to other functional moves to strength the core area! Let me know how it works for you! If you really like this circuit and would like to donate to Vbody Power Fitness please do so below! Feel free to donate as little or as much as you want thank you! RELATED TAGS: #Coreworkouts #ABsworkouts #Homeworkouts #Corestrength Simple movements but intense abs circuit for all levels! Related Tags: #ABs #CorePower #Homeworkouts #Corestrength #Burncalories If you really like this circuit and would like to donate to Vbody Power Fitness please do so below! Feel free to donate as little or as much as you want thank you! |
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