Birthday Cake Smoothie

13 Aug

This weekend I made one of the best smoothies ever. It’s healthy and filling and has sprinkles in it, so it’s definitely a winner.

Greek Yogurt Bday Cake Smoothie:

  • 6 oz. vanilla Greek yogurt
  • 1 banana
  • 2 tbsps unsweetened apple sauce
  • 4-5 frozen strawberries
  • 1/4 cup almond milk (vanilla or unsweetened)
  • 1 tbsp ground chia seed
  • Rainbow sprinkles

The whole thing is roughly 300 calories and is mildly life changing.

In other news, I have seen a lot of good progress in my left knee after the last 2 weeks of my hip and leg strengthening routine. I am really excited to see how this affects my running once I start up again and to see if I can completely end my knee pain.

Here is the hip and leg strengthening routine:

  • 3 sets of 20 clam shell leg extensions on each side (banded)
  • 2 sets of 10 clam shells on each side (banded)
  • 2 sets of 25 hip bridges – hold for 5-10 secs each (banded)
  • 3 sets of 20 side leg lifts (banded)
  • 2 sets of 25 squats (banded)
  • 3 sets of 10 seated leg lifts (banded)
  • 3 sets of 10 donkey kick
  • 3 sets of 25 superman back extensions (opposite arm and leg lifts)
  • 3 sets of 1 min wall sits

All of that takes about 20 minutes. Then I usually add a core and arm workout:

  • 3 sets of 25 bicycle crunches
  • 3 sets of 20 sit ups
  • 3 sets of 20 push ups
  • 4 sets of 10 reps of each with dumbbells: bicep curls, shoulder press, arm raises, row
  • 2 sets of 1 minute side plank of each side (4 mins total)

All you need for equipment is a resistance band, stop watch and two dumbbells. Examples of these exercises can be found here. I like to add some kind of 30 minute cardio session to the above routine and then thoroughly stretch and roll out my quads, hamstrings and hips.

Happy Monday!

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One Response to “Birthday Cake Smoothie”

  1. Kant Chander August 25, 2012 at 1:07 am #

    It is nice to see this site is finally getting the attention that it really deserves!

    Keep up the fantastic work.

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