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!


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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