Tag Archives: post-workout smoothie

Light leg workout and more kale adventures

8 Apr

Well I made it to physical therapy today and sounds like all the core exercises I’ve been doing since last week have helped. After PT I went to the gym and did a (very) light leg workout, focusing on keeping good form and my core tight.

Warm-up:

  • 20 body weight squats
  • 12 lunges/leg

Image2 sets:

  • 12 BOSU lunges/leg
  • 20 squats with ball toss
  • 12 sumo squats with calf raises

2 sets:

  • 12 deadlifts
  • 12 kneeling hip extension/leg
  • 1 min wall sit

2 sets:

  • 12 lunges/leg
  • 12 stability ball knee tucks

Then I stretched out and did stability drills.

After my workout I made another Kale smoothie using chocolate protein powder for the first time, once again pleasantly surprised 🙂

Blend until smooth:

  • 1 Frozen Banana
  • 1/2 C Greek Honey yogurt
  • 1 C almond milk
  • 1 scoop chocolate protein powder
  • 1 C kale

Adventures with Kale

24 Mar

When we had some friends staying with us they introduced me to cooking with kale (something I had always been a little afraid to try) and then once I posted the spinach smoothie recipe, I had a few friends tell me I should try using kale smoothies too. Today I decided it was time to try it on my own.

I had a great workout at the gym and afterwards made my first kale protein shake, inspired by this Living to Dine recipe. Here’s what my recipe ended up being:

  • 1 scoop vanilla protein
  • 3/4 C almond milk
  • 1 frozen banana
  • 1 small apple (diced)
  • 1/2 tsp honey
  • 1 heaping cup kale
  • 1 tbsp flaxseed meal
  • cinnamon to taste (I used about 1/2 tsp)

Blend until smooth.

Image

It tasted great but was a little gritty for me, I’m not sure if adding the yogurt in the original recipe would help with that or maybe I just need to blend it more.

I also currently have a lemon chicken with kale cooking in the Crockpot for dinner. If it turns out well I’ll be sure to post that recipe soon!

Today’s leg workout I did for time so only rested for about 15 sec. between sets and then about 2 min between super-sets.

Plank warm-up

3 sets:

  • 15 walking lunges with rotation/leg
  • 1 min backward running
  • 20 side shuffles/side (make sure to stay in a low squat for these)

3 sets:

2 sets:

  • 20 squats
  • 12 deadlifts

Stretched out and called it a day after that. What are your go to workouts when you’re short on time?

My First Attempt at Spinach Smoothies

20 Mar

Today was wonderful. Girls’ morning with another Marine wife and then finished things around the house and got a great at home workout in. I did a 30 min Nike Training Club workout and then about a 15 min boxing inspired workout, great cardio and my legs were worked at the end of it all!

After the workout I wanted to make a protein shake to tide me over until dinner and decided to be brave. I did some searching and decided to try a spinach protein smoothie. I was pleasantly surprised! I want to play with other ingredients but this was a good start.

Image

Here’s the recipe I made based off what I had in the house:

  • 1 cup unsweetened almond milk
  • 1 handful baby spinach
  • 3/4 frozen banana
  • 1 handful frozen raspberries
  • 1 small handful blackberries
  • 1 tbs flax seed
  • 1 scoop vanilla whey protein

Blend until smooth 🙂

Do you have a favorite spinach smoothie?