30-20-10

It's Monday, 

and what better way to start off the week, 

than with an amazing workout?
This will require 110% effort. So don't hold back, don't reserve your energy.
Go hard until you can't, then rest until you can!

Bust out your tennis shoes and get going!

Beat the Clock!

Put 20 seconds on your timer. Begin by only completing 1 burpee in the first 20 seconds. 

You have the remainder of the 20 seconds to rest until you begin again, 

increasing the # of burpees each round by 1.

20 seconds. 1 burpee.

20 seconds, 2 burpees,

20 seconds, 3 burpees,

20 seconds, 4 burpees,

…

Sprints!

Sprint for 40 yards, at end, drop and do 10 Push Ups.

Turn around, sprint back the same 40 yards, complete 10 Squats.

Repeat above 5 times for a total of 10 Sprints, 50 Push Ups, and 50 Squats.

Hope you like this one!

I sure did!

Creamy Strawberry Banana Protein Smoothie

It's a Foodie Friday and I just have to share this amazing smoothie recipe with you today. 

I know, I know, there are a million smoothie recipes, how is this one different from the others? Well, have you ever been to the mall and enjoyed one of those delicious smoothies they make at the kiosks/food courts that you know (after ordering and tasting them, of course) only seem healthy? Well I have and I LOVE them. But let's face it, any smoothie you get at the nearest health/smoothie shops never taste that good. This recipe was not an accident, but it definitely was not planned. I am NOT the "Oh this tastes so good, I will try and make a healthy copycat recipe at home" kind of girl. Actually, the last time I tried to make a healthy version of a pasta dinner it tasted like (bad) Chef Boyardee!!! Honest.

But don't let that taint your opinion of me yet! This smoothie was a surprisingly delicious happening.

 It is super simple and takes roughly 5 minutes to make if you have all the ingredients. 

Here's what you will need:

1 cup Strawberries*

1/2 a Banana*

1/4 cup Egg Beaters or Pasteurized Egg Whites 

(Don't worry, you wont taste them!)

Splash of Organic Half and Half

Splash of Orange Juice

1 scoop Vanilla Protein Powder

*I prefer to use frozen fruit and NO ice, but if you only have fresh fruit, 

add ice at the end until you get your desired consistency.

**Also, anytime I have bananas that are past their prime and turning brown,

 I just peel them, slice them, and throw them in a ziplock in the freezer. 

You can't tell if they are bruised when they are frozen, 

and it makes smoothie making on the fly THAT much easier!

Real Complicated Instructions:

Just throw all the fruit and liquids in the blender and blend.

I add my protein powder after I have blended the other ingredients together and then I blend it again. 

Add ice if necessary. 

Pour into a super fancy glass and ENJOY!

Straw optional! :)

Yum!

Have extra smoothie in the blender?

I usually pour it in a plastic cup and put it in the freezer.

It makes a GREAT frozen treat post workout, when your sweet tooth is kicking in, 

or even as an after school snack for your kiddos!

 Just move it from the freezer to the fridge a few hours ahead of time.

Hope you get a chance to try it!

Nutrition Information: 

Calories 178, Carbs 23, Protein 18, Sugar 12, Fat 3, Fiber 3