Want to feel satisfied until lunch and stay healthy?  Here’s a quick smoothie recipe that I use during the week to get out the door quickly.  It contains your protein, carbs, and fats (as every meal and should.)  Below I’ve listed how to layer your ingredients so your smoothie blends properly and doesn’t get stuck to the bottom.

Ingredients

• 1 cup frozen blueberries
• 4 frozen strawberries
• 1 cup almond milk
• 2 tsp fish oil (optional: orange flavored)
• 1 scoop vanilla protein powder (21g)

Directions

1. Pour a bit of almond milk into the blender
2. Add all the frozen blueberries
3. Add the protein, fish oil, and a bit more of the almond milk
4. Add the strawberries and the rest of the almond milk
5. Put a bit of water on top of it all to help it blend
6. Blend, put it in your to-go cup
7. Be on your way

I’ve had an individual cup blender for years not realizing what a gem it was.  Instead of making breakfast, eating, then cleaning up, I now put all the ingredients into the cup, put on the blender cap, blend, replace the cap with the to-go cap, and I’m on my way.  The best part about this shake, besides its taste, is that I now get to sleep in a bit longer.  Now I’m out the door and happily sipping my nutrient packed breakfast on the way to work.   

Note: A normal blender will work if you don’t have the individual cup blender.

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Alright guys, all of you should have received a lacrosse ball at the gym this past week.  Now we’re going to put them to work for you.  If you have stiff muscles, this is your remedy.  We will be posting different YouTube videos and website links to mobility workout of the day (mwod).   This website is developed by Kelly Starrett  who has his doctorate in physical therapy and works specifically with athletes like yourself.  He talks about the importance of hydration and food choices impacting the muscle mobility and overall muscle health.   But before you think that this is a miracle heal all ball, you have to make sure the other pieces of the puzzle are there.  Meaning, start eating paleo and water.  If you are not drinking a minimum of half your body wieght in ounces, you WILL experience tight muscles, muscles pains, and decreases performance as well as a lower level of your capable cognisant functions.

So now on to the good stuff.  Grab your lacrosse ball and check out his video, Choose Your Own Pain Ball Adventure at  http://www.mobilitywod.com/2011/02/episode-172365-choose-your-own-pain.html

You now have the knowledge to fix yourselves, no complaints will be taken at the gym before, during, or after your workout.

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