Thirsty Thursday! My Strawberry Banana Peanut Butter Smoothie

Super Yummy Strawberry Banana Peanut Butter Smoothie

Hello again Friends! Diet is every bit as important to your health and fitness as working out, so Thursdays are dedicated to the nutrition you can drink! Could be teas, could be juicing, but today, I wanted to share with you one of my favorite smoothie recipes ever. Try it at home! I recommend it for breakfast because of the amount of (natural) sugar inside. It is a balanced meal to give you energy all day long!

Recipe:

3 frozen strawberries

1/2 frozen banana

1 small scoop of ice

2 scoops Vi Shape Shake Mix

Water

-Blend together, pour into glass and drink OR put it in a bowl and add granola like I did-

With the granola, this shake is a total of 435 calories and includes:

20% Protein (22 grams) - For a healthy amount that your body can absorb for long term energy and to sustain your lean muscles that you are building or toning in your workouts. (Lean muscle mass also burns more calories at rest than unnecessary body fat)

24% Healthy Fat (12 grams) - to keep your organs functioning optimally and for enhanced absorption of other vitamins and minerals as well as keeping you full longer.

56% Good Carbs (62grams) - for instant energy and greater mental focus for a productive day, no matter what life throws at you!

160mg Sodium

565mg Potassium

13 grams Fiber

22 grams Sugar 

Vitamin A, Vitamin C, Calcium, Iron

So there you go! I hope you enjoy your smoothie as much as I do! 

Healthy can be tasty, too!

P.S. If you would like more information about the Vi Shape Shake mix, check out tiffanymercer12.myvi.net

Tiffany Mercer

NASM Certified Personal Trainer

NASM Fitness Nutrition Specialist

NASM Weight Loss Specialist

http://www.facebook.com/wonderfullymadept

wmtraining13@gmail.com

Workout Wednesday!

Time for a free workout!! Wednesdays are when I share with you the workout that I am doing for the day, and hopefully you can find it useful and do it with me, too!! Today I happen to be 32 weeks pregnant (YAY, I can see the finish line!) so at this point I am doing low intensity and focusing on strengthening my back, glutes, and transverse abdominus (inner core and pelvic floor muscles) to help keep my balance as my belly grows and grows! Also, strengthening the inner core muscles and pelvic floor will help a natural delivery go more quickly since those are the muscles that I will be using to push my little baby into this world! I also add half an hour - an hour walk each day in addition to my workouts. So let's get started!!

32 Weeks to Healthy Baby and Momma

30 Assisted Squats    Just full squats (as low as you can go) while holding onto something for balance
30 Toe Touches         Keep knees at a slight bend and bend only at the waist, touch your toes
30 Side Leg Lifts      You may hold onto something for balance, keep leg straight, lift out to the side

Repeat 3X

30 Assisted Pull Ups    I just put a stool under the bar, focus on using your back, don't strain your abs
15each Plank Rows      Begin in plank position, bend one elbow to bring the dumbbell to your back
50 Bent Over Flys        Knees slightly bent, elbows slightly bent, squeeze shoulder blades together, lift arms to level of your shoulders straight out to the side

Repeat 3X

30 Plank Leg Lifts      Begin in plank position, lift leg straight back using your glutes
10 Plank Balances      Begin on hands and knees, extend one arm and opposite leg, swing out to side
Forearm Plank            Hold 1 minute or as long as you can

Repeat 3X

Don't forget to stretch and drink plenty of water!! Have fun!

Tiffany Mercer
NASM Certified Personal Trainer
NASM Fitness Nutrition Specialist
NASM Weight Loss Specialist
http://facebook.com/wonderfullymadept
wmtraining13@gmail.com