Tag Archives: working out

Great smoothie ideas for training:

Most of you will already know that after a hard training session, be it a run, a session at the gym or whatever else you are doing, you need to refuel your body within 30 minutes. This is all well and good in theory but after a hard workout the likelihood is that all you really want is a long cold drink and to hit the shower.

The thought of eating a healthy meal within half an hour of training is very unappealing, and that’s where the smoothie steps in. Easy to make, digest and providing your body with what it needs to recover, they are ideal as long as you make yours and don’t go down the calorie laden and nutritionally lacking ready made route. Without further ado here are some great smoothie ideas to slot into your training regime.

Coffee and Crunch

Into your blender or smoothie maker put;

4oz fat free milk
4oz chilled coffee
1 sliced banana, preferably frozen
2tblsp whole almonds
2tblsp cocoa powder

The coffee and carb combination make this a brilliant smoothie to refuel following a work out, and it tastes great too. The heart healthy fat from the almonds and the potassium from the banana will have you feeling rejuvenated in no time. This smoothie contains 252 kcal, 35g carbs, 11g fat, 10g protein, 6g fiber.

Breakfast on the Go

4oz fat free milk
2oz frozen blueberries
2oz Greek yoghurt – plain and fat free
1oz uncooked natural oats
1tblsp ground flaxseed

This protein packed smoothie is the perfect smoothie to repair the muscles following a long run or hard workout. A recent study has discovered that drinking fat free milk following a workout can actually help you to lose fat and gain muscle. The antioxidants in the blueberries will neutralize those free radicals that have been caused by you exercising and the Omega-3 in the flaxseed will lower cholesterol. This smoothie contains 290 kcal, 41g carbs, 22g protein, 6g fiber, 5g fat and is one strongly recommended by the folks at Vibe Personal Training.

Super Savory Surprise

This recipe was originally devised by a sports nutritionist and is an excellent balance of nutrients that get straight into your body and help you recover quicker.

6oz carrot juice
¼ of an avocado
1tbsp fresh lemon juice
2oz water
1tblsp freshly grated ginger
pinch of cayenne pepper

The vitamin A in the carrot juice replenishes the immune system which is depleted by strenuous exercise. The ginger is known for relieving post exercise pain in the muscles while a silky texture comes courtesy of the avocado as do monounsaturated fats for heart health. Cayenne pepper is added as it has been proven that the capsaicin within the pepper gives the metabolism a temporary boost to burn a few more calories. This super savory smoothie contains only 161 kcal as well as 23g carbs, 8g fat, 5g fiber and 3g protein.

Tips for Exercise Success

Swimming, cycling, jogging, skiing, aerobic dancing, walking or any of dozens of other activities can help your heart. They all cause you to feel warm, perspire and breathe heavily without being out of breath and without feeling any burning sensation in your muscles. Whether it is a structured exercise program or just part of your daily routine, all exercise adds up to a healthier heart.

Here are some tips for exercise success:

If you’ve been sedentary for a long time, are overweight, have a high risk of coronary heart disease or some other chronic health problem, see your doctor for a medical evaluation before beginning a physical activity program.

Choose activities that are fun, not exhausting. Add variety. Develop a repertoire of several activities that you can enjoy. That way, exercise will never seem boring or routine.

Wear comfortable, properly fitted footwear and comfortable, loose-fitting clothing appropriate for the weather and the activity.

Find a convenient time and place to do activities. Try to make it a habit, but be flexible. If you miss an exercise opportunity, work activity into your day another way.

Use music to keep you entertained.

Surround yourself with supportive people. Decide what kind of support you need. Do you want them to remind you to exercise? Ask about your progress? Participate with you regularly or occasionally? Allow you time to exercise by yourself? Go with you to a special event, such as a 10K walk/run? Be understanding when you get up early to exercise? Spend time with the children while you exercise? Try not to ask you to change your exercise routine? Share your activity time with others. Make a date with a family member, friend or co-worker. Be an active role model for your children.

Don’t overdo it. Do low- to moderate-level activities, especially at first. You can slowly increase the duration and intensity of your activities as you become more fit. Over time, work up to exercising on most days of the week for 30-60 minutes.

Keep a record of your activities. Reward yourself at special milestones. Nothing motivates like success!

Challenge Yourself

Do you ever get so snug and warm inside your comfort zone that, at some point, you feel like you can’t get out of it? Sometimes you don’t even realize it until you’re in a full-blown rut and you wake up one day and realize, if you have to do that same workout one more time, you’ll probably yank out all your hair.

Getting out of your comfort zone is a great way to push your limits a little. Pushing yourself will make you stronger, not just physically, but mentally and you’ll go back to your old workouts with a fresh perspective and a new appreciation for how strong you really are.

Take the Challenge

I’d like to offer you a challenge. This week, I’d like you to push yourself at least one time. How you do it is up to you – it can be a big challenge or a small challenge but, either way, do something new and see what you’re really capable of. Some ideas:

  • Try a new activity. If you tend to do the same exercises all the time, try something new this week – a class at the gym, a machine you’ve never tried, an exercise you never thought you could do.
  • Try heavier weights. When strength training, many of us don’t lift as much as we could. If that’s the case with you, for just one exercise, pick up those heavy weights and see if you can really fatigue your muscles. Make that last rep difficult, but not impossible. Always make sure you’re safe and have good form, of course.
  • Add a burst of intensity. At the end of one of your usual workouts, tack on some high intensity exercise – run up and down the stairs, do as many pushups as you can, sprint as fast as you can for a minute or try a full minute of squat thrusts. Do something that really gets your heart rate up, even if it’s just for a few seconds.
  • Set a new goal. If you’re really ready for a challenge, set a new goal for yourself – sign up for a 5K race or join a local cycling or running club. You could even set a goal to be able to do a certain number of pushups or chin ups – whatever it is, make it something you’ll really work for.

Obviously these ideas don’t cover every situation and each person has to decide what’s challenging for them. For some, just taking a walk for 10 minutes is a challenge. For others, signing up for a marathon might be a good challenge. Wherever you are, make your goal to challenge yourself this week to see just how far you can go when you put your mind to it.