Smoothie recipe #3

I have another smoothie for you to try.  This one is packed full of antioxidants and lots of flavor.

SUPERFOOD SMOOTHIE

Ingredients
1/2 banana (frozen)
1/2 cup strawberries
1Tbsp ground flaxseed
1-2 handfuls of spinach
1 scoop whey protein (vanilla or chocolate)
1/2 cup almond milk (unsweetened)
1/2 cup water
1 Tsp coconut flakes (unsweetened)
Ice as needed


Directions
Mix all ingredients in a blender and serve cold.

Weekly Wednesday Quotavation

"Obsessed is just a word the lazy use to describe the dedicated"

fitsugar via Sarah Yenchik

Weekend Workout #10

Warm up  5-10 minutes
To increase body temperature and elasticity in the muscles:
Walk or Jog easy for 3-5 min and include some high knees and butt kicks (bringing heels up to butt muscles) as you are running or walking.

Workout  
This 5-exercise circuit should be done with minimal rest in between each exercise.  By now you should understand that I like to group exercises together without resting.  The goal is to get the HR up and maintain it during the circuit, followed by a short brief recovery (enough time to just grab a drink of water and get a few deep breaths in - but not fully recovering), helping to speed up your metabolism and ultimately burn more fat and improve cardiovascular endurance.

Rest 30-60 seconds between sets and aim to complete 2-4 sets of all exercises.

Beginner
8   Push-ups
20 Squats
20 Forward Walking Lunges (10 each side)
15 sec. Planks
24 Step ups (can use either stair steps, or a bench, or even a rock if at a  park) (12 per side)
20 Jumping Jacks

Intermediate
15 Push-ups
30 Squats
30 Forward Walking Lunges
30 sec. Planks
40 Step Ups (20 per side)
30 Jumping Jacks

Advanced
30 Push-ups
50 Squats
50 Forward Walking Lunges
1-2 min. Planks
50 Step Ups
50 Jumping Jacks

Cool Down  5-10 minutes
Walk easy for 3-5 minutes, then do some easy static stretching (holding each for 10-20 sec.)

Weekly Wednesday Quotavation

This quote is all too true when it comes to setting fitness goals.  It's easy to say you want to do something, but are you willing to put in the time and hard work now?

"A year from now you'll wish you had started today" - unknown

Racing news

In case you are interested, I am currently up in Canada competing in the Furious 3 mountain bike stage race. This race is being held in Fernie, British Columbia.  Check out my cycling blog for race reports from the first two stages, www.sloaneanderson.blogspot.com