Summer Shakedown

Good Evening!

I hope you all are off to a fantastic start to the week! It was an absolutely beautiful day here today, and I got a lot accomplished. Sometimes I like Mondays ;). I cleaned my entire house, cleansed my closets of crap, bbq’d lunch and supper, did laundry, made some crock pot oats (1 cup of oats, 6 cups of water, 2 cinnamon sticks, cooked for 6 hours) so yummy, and made a peach & mango protein smoothie. It was AHmazing! It also gave me the idea to share some new smoothie ideas!

So here are some new smoothie ideas to try out, especially during the warm summer months!

Monkey’s Lunch – no this drink doesn’t have anything to do with Kahlua or Creme de Banane, but it is delicious!

3/4 cup milk (any kind that suits your fancy ie. almond, dairy)

1/4 cup no sugar added coconut water (if you don’t have this ingredient, just use 1 cup of milk instead of 3/4 cup)

1 scoop chocolate protein powder

1/3 banana

1 tbsp peanut/almond butter


Blend all ingredients until smooth.

Peach & Mango Smoothie (The smoothie I made today!)

3/4 cup milk

1/4 cup no sugar added coconut water

1/2 cup frozen peaches and mangoes

1 scoop vanilla protein

1 cup spinach


Blend all ingredients until smooth.

Mixed Berry Smoothie

1 cup milk

1/2 cup of fresh or frozen mixed berries

1/2 scoop protein powder

1/4 cup Greek yogurt

1 cup of spinach

1-2 tbsp chia seeds


Blend all ingredients until smooth.

Tropical Storm (My Pre or Post Workout shake)

3/4 cup almond milk

1/4 cup no sugar added coconut water

1 scoop of vanilla protein

1/3 banana

1/2 cup spinach


*I sometimes add 1/2 cup of rolled oats if I need more energy for a workout or am using this as my breakfast/mid-morning snack.

Blend all ingredients until smooth.

I hope you get a chance to make all these smoothies, because each one is so delicious! I also want to share a couple of tips you can use while making your smoothies.

1) If you don’t want to use protein powder, a great substitution would be using about 1/2 cup of greek yogurt. It makes your smoothies nice and creamy.

2) Add spinach or kale to your smoothies. Yes I know this may sound gross, but your seriously will not be able to taste it, and it is great way of getting your veggies in!

3) Add chia or flaxseed to your smoothie, as these are great sources of fiber.

4) Add almond/peanut butter in order to get in some healthy fat!

Once you get comfortable using different kinds of fruit in your smoothies, get crazy and start experimenting by adding any of the above options!

I would also like to tell you what I am going to do for July. I am going to do what I want to call “Jump-start July” and post a new smoothie recipe everyday! That means 31 days of posts in a row (don’t worry I will still post new recipes of the goodies I stumble upon ;)) Make July your month to get your nutrition on track, with a new smoothie creation everyday!

If you would like to join me in this challenge of creating a new smoothie everyday, please send your smoothie recipe to and I will post it during “Jump-start July”!  I hope to get my readers involved and help a sister out (that’s me) and send me some of your creations!

I have Crossfit in the a.m and am super pumped! The intensity of the workouts and our trainer make it all worth getting up at 5:45 a.m to get our butts kicked ;). One of the best aspects of Crossfit is that it involves so many muscle groups and exercises at one time. It is not just limited specifically to weight lifting or body resistance training, but instead combines so many forms of training into one (olympic lifting, kettlebells, rowing, rope climbing, rings, burpees (buck furpees ;)), box jumps, and so many more). No workout is ever the same. I can’t ever imagine having to give it up, IT’S ADDICTING ;). Everyone should try it just once. All workouts are scaled to your ability, so if you are ever near a box (crossfit gym) give it a try ;).

I hope you all have wonderful evening and a good nights rest, and are prepared to take on another day. Lunches packed and workout gear ready ;).


One thought on “Summer Shakedown

  1. Jackie says:

    Ok here goes it…I’m calling mine the” pineapple express” with a booster!
    1 cup pineapple
    1cup of blueberries
    1 cup orange juice
    5 cubes of ice
    1/2 cup of plain Greek yogurt 0%
    1 scoop chia seeds
    1 scoop protein powder
    1 scoop hemp hearts
    1 scoop of flax
    I reuse the scoops from my protien powder for each the above that say scoops.
    “the booster” one large handful of spinach or a combo of spinach/kale.
    I mix up my shake from time to time but never go a day without them!!
    Thanks Tiffer for some new great ideas!

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