Energy-Boosting Smoothie

Energy-Boosting Avocado Spinach Smoothie

One thing I swear by when it comes to weight loss, fat loss, muscle building, and general health, is drinking a delicious, nutrient-packed smoothie every day. I usually drink mine first thing in the morning to kick-start my day, and when I’m stuck at work for a long time, I’ll bring the ingredients and make one there for me as well. Not only will this smoothie detox your system and provide you with much-needed nutrients, but it will also help your hair, skin, and nails look and feel amazing, and it will also help curb cravings throughout the day. And if you need any more reasons to join me in this healthy habit, just know that it tastes great too!

The really important ingredient in this smoothie is the avocado. Avocados are packed with healthy fats, which give you energy that doesn’t leave you “crashing” later on, unlike sugar. They also work wonders for your skin and hair, and they give any smoothie a great thick consistency. For more info on healthy fats, check out this article where I talk about it in more depth.

One more quick note here: If it at all possible, be sure to buy organic fruit and vegetables. Not only do they taste better, but you don’t want to blend up all the pesticides and that crap in your healthy smoothie. It kind of defeats the purpose.. If something is not available organic at your grocery store, just wash it really well with cold water before you slice, eat, or blend it.

Ingredients:

  • Handful of spinach
  • 1/4 of an avocado (work up to putting in a half if you want)
  • 1/4 of a cucumber
  • 2 baby carrots
  • 1 celery stalk
  • 1/4 cup non-fat Greek yogurt (I like the flavored kind, but plain is technically better for you. This part is optional.)
  • 1 banana
  • Juice from 1/2 a lemon
  • 1/4 cup of orange juice, or a couple orange slices squeezed in (the OJ is also optional. It helps with the taste, but it does add extra sugar to the smoothie)
  • a handful of blueberries and strawberries
  • about 1/2 cup of water (make sure the liquid combined isn’t too much. Start with less water and add it if it needs more)
  • a cup of ice

Blend all ingredients and enjoy!

I want to know what you think! Leave comments and questions below 🙂

If you liked this recipe, make sure you check out my other juicing recipes, and my new favorite homemade protein bars!

 

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Is Your Cardio Really Working?

Is Your Cardio Really Working?

Have you ever noticed the “heart rate” area of a treadmill or elliptical and wondered what that was for exactly, or why it matters? Or do you think it’s just for old people or people with health conditions? Well it’s not, and knowing your target heart rate could be your ticket to doing some serious fat-burning!

There are actually two target heart rates to consider. The first is your fat-burning zone. It’s right above the “warm-up” level, and below the heart-pounding cardio level. Depending on your age and fitness level, you can be at the fat-burning heart rate while walking briskly or lightly jogging. At this pace, your body uses its stored fat for energy.

The second is your cardio zone. At this level your body uses both fat and muscle as energy, so this will definitely slim you down if you think you look too bulky. Just be careful, because doing a lot of “cardio zone” cardio can make you appear flabby and melt away hard-earned muscle.

To calculate your target fat-burning zone heart rate, follow this formula:

220 – {your age} x .6 = fat burning zone

To calculate cardio zone:

220 – {your age} x .85 = cardio zone

Knowing your target heart rate allows you to make sure every cardio session does exactly what you want it to do. Personally, I like to do 5 minutes of fat-burning, then 5 minutes of cardio, and repeat for about half an hour. Play around with different ways to get your heart rate at the proper level, use different cardio machines, and see what works best for you!