fyeahfitnessandhealth

Green Smoothie/Licuado Verde

Hello Followers and everyone else who comes across this post. Below is a recipe and video for the green shake that my sister and I drink on a daily basis. It provides us with key nutrients from green fruits and vegetables and it tastes pretty good!

Ingredients:
     A) Vegetables
          I. Broccoli
          II. Spinach
*NOTE: Use spinach and broccoli in the shake only twice a week. These two vegetables have a lot of iron and can cause constipation especially if you don’t drink a lot of water.
          III. Kale
          IV. Peas (like bags of frozen peas, they contain A LOT of protein)
          V. Celery
          VI. Cucumber
          VII. Parsley
          VIII. Ginger root-cut a piece about the size of a tooth of garlic (Fact: Ginger is a natural antibiotic—just like garlic—and boosts your immune system so as nasty as it may sound, ADD IT TO YOUR SHAKE)
          IX. *OPTIONAL: If you want you can squeeze one or two lemons in the shake.
     B) Fruits
          I. Pear
          II. Kiwi
          III. Green Grapes
          IV. Granny Smith Apples
          V. Pineapple

**To make the shake a little sweeter you can use STEVIA IN THE RAW which is a 100% natural zero calorie sweetener and can be found in ANY grocery store. HOWEVER the shake itself is already kind of sweet because of the fruit so try it out without sweetener first.**

Directions:

Get three vegetables and two fruits of your choice from the above list and put them in the blender with water and blend until it’s pretty much a thick green liquid. IT IS IMPORTANT TO SWITCH THE INGREDIENTS AROUND EVERY WEEK SO DON‘T FORGET TO DO THAT.

*NOTE: You can add more water to lessen the thickness but not so much to the point where it’s ridiculously diluted.**

To make things easier buy the fruits and vegetables and wash them and chop/dice them up in small, easy to blend pieces and put them in Ziploc bags in the freezer this way you have all ingredients ready to make the shake, you can just throw them in the blender.

Make a good amount that will last between 1-3 days that way you don’t have to make one every morning.

Drink at least an 8oz glass of green shake every morning before breakfast and make sure you get breakfast in your stomach within the hour of drinking it.

Drink another green shake—also 8oz.—after your last meal of the day or even substitute it for supper.

You can drink it three times a day: breakfast, lunch, dinner. However it’s best to start with twice a day at least until you’re used to the taste—which isn’t bad at all it’s very tasty.

***ALSO HEY LOOK I FOUND A VIDEO THAT TEACHES YOU HOW TO MAKE IT AND IT’S ONLY SIX MINUTES LONG BUT IT’S IN SPANISH***

We have quite a lot of followers already and we would love to get submissions from you guys, whether it be your daily workouts or pictures of you at the gym or exercising elsewhere. We want pictures of your food too! Did you cook a healthy meal that you’re really proud about? Submit a picture or even a recipe!

Don’t worry about body image either! We want to see everyone in their element no matter how sweaty, slim, or big you are ‘cause we love you all! Even if it’s your first day working out send us a picture so we can be proud about it with you!

Workout of the Day

40min HIIT focusing on core strengthening. I know today is back and chest day but I strained my right shoulder so I’m letting it rest for a couple of weeks so other than leg day I won’t be lifting as much as I was before but oh well I have to take care of my body.

Circuit 1

60 toe touches w/ 5lb dumbbell

30sec plank

60sec jumprope

60sec high knees

10 push ups

Circuit 2

60 russain twists w/ 5lb dumbbell

30sec plank

60sec jumprope

30sec jumping jacks

5 push ups

Circuit 3

60 crazy ivans w/ 5lb dumbbell, 30 on each side

30sec plank

60sec jumprope

60sec high knees

10 push ups

Circuit 4

60 crunches

30sec plank

60sec jumprope

30sec jumping jacks

5 push ups

Circuit 5

60 side crunches left side

30sec plank

60sec jumprope

60sec high knees

10 push ups

Circuit 6

60 side crunches right side

30sec plank

60sec jumprope

30sec jumping jacks

5 push ups

Circuit 7

35 leg raises

30sec plank

60sec jumprope

60sec high knees

10 push ups

Circuit 8

50 sit ups

30sec plank

60sec jumprope

30sec jumping jacks

5 push ups

*After I did a 30min program on the treadmill that ranged in incline from 0-10 and in speed from 3mph-6.5mph. It was intense! I did a total of 2.4miles and burned 390cal. I definitely pushed myself today, running at 6.5mph at a 10incline was pretty tough but I powered through it and It was definitely worth it.

7min cool down stretch.

*Hope everyone is having a good Friday and making healthy choices!

- fyeahfitnessandhealth

POSTING ON THIS BLOG...

Is going to be difficult during sprink break. I will try to get in at least my workout of the day post but other than that any updates from this blog or my personal blog for that matter, will be lacking.

Don’t worry I’m still going to be here I just don’t want any of you thinking my lack of activity online is due to a lack of motivation. Anyway, hope everyone enjoys their spring break!

- fyeahfitnessandhealth

***UPDATE: Workout of the Day Posts***

Went to the gym today but I’m getting super lazy with my workout of the day posts so I may or may not post them everyday haha.

If anyone happens to be curious about my workout routine you guys can find my workouts here.

If you guys have any questions feel free to ask. :) Hope everyone is having a good day and making healthy choices and staying safe during your workouts!

- fyeahfitnessandhealth

Workout of the Day

Only did a MIle and a half because I wanted to see if I could get a faster time, also I didn’t want to go all out with a 5k after having shin splints. Really proud of myself my fastest time for Mile and a half was 14min9sec and today I beat that record! Below are the stats:

Also did 1hr Strength Training focusing on Legs, Arms, Core. Incorporated HIIT between each set—jumprope for 60sec. 3sets of 10-20reps per exercise.

15min Ab Burner 59cal

39 sit ups 1min.

Hope everyone’s having a good day and making healthy choices, remember to stay safe during your workouts.

- fyeahfitnessandhealth