Upper Body Strength & Conditioning
Bike H.I.I.T Strength Endurance
Smoothie Recipies
Banana Ginger Smoothie
SERVINGS: 2
1 banana, sliced
¾ c (6 oz) vanilla yogurt
1 Tbsp honey
½ tsp freshly grated ginger
COMBINE the banana, yogurt, honey, and ginger. Blend until smooth.
NUTRITION (per serving) 157 cal, 1 g fat, 0.8 g sat fat, 57 mg sodium, 34 g carbs, 28 g sugars, 1.5 g fiber, 5 g protein
Orange Dream Creamsicle
SERVINGS: 1
1 navel orange, peeled
¼ c fat-free half-and-half or fat-free yogurt
2 Tbsp frozen orange juice concentrate
¼ tsp vanilla extract
4 ice cubes
COMBINE the orange, half-and-half or yogurt, orange juice concentrate, vanilla, and ice cubes. Process until smooth.
NUTRITION (per serving) 160 cal, 3 g pro, 36 g carb, 3 g fiber, 28 g sugars, 1 g fat, 0.5 g sat fat, 60 mg sodium
Green Tea, Blueberry, and Banana
SERVINGS: 1
3 Tbsp water
1 green tea bag
2 tsp honey
1½ c frozen blueberries
½ med banana
¾ c calcium fortified light vanilla soy milk
- MICROWAVE water on high until steaming hot in a small bowl. Add tea bag and allow to brew 3 minutes. Remove tea bag. Stir honey into tea until it dissolves.
- COMBINE berries, banana, and milk in a blender with ice crushing ability.
- ADD tea to blender. Blend ingredients on ice crush or highest setting until smooth. (Some blenders may require additional water to process the mixture.) Pour smoothie into tall glass and serve
NUTRITION (per serving) 269 cals, 2.5 g fat, 0.2 g sat fat, 52 mg sodium, 63 g carbs, 38.5 g sugars, 8 g fiber, 3.5 g protein
Very Berry Breakfast
SERVINGS: 2
1 c frozen unsweetened raspberries
¾ c chilled unsweetened almond or rice milk
¼ c frozen pitted unsweetened cherries or raspberries
1½ Tbsp honey
2 tsp finely grated fresh ginger
1 tsp ground flaxseed
2 tsp fresh lemon juice
COMBINE all ingredients in blender, adding lemon juice to taste. Puree until smooth. Pour into 2 chilled glasses.
NUTRITION (per serving) 112 cals, 1.5 g fat, 0 g sat fat, 56 mg sodium, 25.5 g carbs, 20 g sugars, 3 g fiber, 1 g protein
World’s Best Smoothie
SERVINGS: 1
1 c plain nonfat yogurt
1 banana
½ c orange juice
6 frozen strawberries
COMBINE the yogurt, banana, juice, and strawberries for 20 seconds. Scrape down the sides and blend for an additional 15 seconds.
NUTRITION (per serving) 300 cal, 14 g pro, 63 g carb, 5 g fiber, 45 g sugars, 0.5 g fat, 0 g sat fat, 180 mg sodium
Pineapple Passion
SERVINGS: 1
1 c low-fat or light vanilla yogurt
6 ice cubes
1 c pineapple chunks
- COMBINE the yogurt and ice cubes. Blend, pulsing as needed, until the ice is in large chunks.
- ADD the pineapple and blend at “whip” speed until smooth.
NUTRITION (per serving) 283 cals, 3.5 g fat, 2 g sat fat, 167 mg sodium, 53.5 g carbs, 48 g sugars, 2 g fiber, 13 g protein
Strawberry-Kiwi Smoothie
SERVINGS: 4
1¼ c cold apple juice
1 ripe banana, sliced
1 kiwifruit, sliced
5 frozen strawberries
1½ tsp honey
COMBINE the juice, banana, kiwifruit, strawberries, and honey. Blend until smooth.
NUTRITION (per serving) 87 cals, 0.3 g fat, 0 g sat fat, 3.5 mg sodium, 22 g carbs, 16.5 g sugars, 1.5 g fiber, 0.5 g protein
Banana-Blueberry-Soy Smoothie
1¼ c light soy milk
½ c frozen loose-pack blueberries
½ frozen banana, sliced
2 tsp sugar or 2 packets artificial sweetener
1 tsp pure vanilla extract
COMBINE 1 cup of the milk, the blueberries, banana, sugar or sweetener, and vanilla extract. Blend for 20 to 30 seconds, or until smooth. Add up to ¼ cup more milk if a thinner smoothie is desired.
NUTRITION (per serving) 125 cals, 1.5 g fat, 0.1 g sat fat, 60 mg sodium, 25 g carbs, 11 g sugars, 2 g fiber, 3 g protein
Tropical Papaya Perfection
SERVINGS: 1
1 papaya, cut into chunks
1 c fat-free plain yogurt
½ c fresh pineapple chunks
½ c crushed ice
1 tsp coconut extract
1 tsp ground flaxseed
COMBINE the papaya, yogurt, pineapple, ice, coconut extract, and flaxseed. Process for about 30 seconds, or until smooth and frosty.
NUTRITION (per serving) 299 cals, 1.5 g fat, 0.1 g sat fat, 149 mg sodium, 64 g carbs, 44 g sugars, 7 g fiber, 13 g protein
Just Peachy
SERVINGS: 2
1 c 1% milk
2 Tbsp low-fat vanilla yogurt
½ c frozen peaches
½ c strawberries
⅛ tsp powdered ginger
2 tsp whey protein powder (such as Source Organic Whey Protein)
3 ice cubes
- BLEND together any liquid ingredients (milk, yogurt, juice, etc.) and protein powder; this will help break down the grainy powder and make sure it’s evenly distributed.
- ADD mushy ingredients, like precooked oatmeal and fruit, then add ice at the end. For a thicker shake, you can toss in more ice cubes; you’ll add volume without the calories.
NUTRITION (per serving) 150 cals, 2 g fat, 1 g sat fat, 73 mg sodium, 26.5 g carbs, 24 g sugars, 2 g fiber, 9 g protein
Apricot-Mango Madness
SERVINGS: 2
6 apricots, peeled, pitted, and chopped (about 2 c)
2 ripe mangoes, 10 to 12 ounces each, peeled and chopped (about 2 c)
1 c reduced-fat milk or plain low-fat yogurt
4 tsp fresh lemon juice
¼ tsp vanilla extract
8 ice cubes
Lemon peel twists (garnish)
- PLACE the apricots, mangoes, milk or yogurt, lemon juice, and vanilla extract in a blender. Process for 8 seconds. Add the ice cubes, and process 6 to 8 seconds longer, or until smooth.
- POUR into tall glasses, garnish with lemon twists, if desired, and serve immediately.
NUTRITION (per serving) 252 cals, 3.5 g fat, 1.5 g sat fat, 57 mg sodium, 53 g carbs, 45.5 g sugars, 6 g fiber, 7 g protein
Watermelon Wonder
SERVINGS: 2
2 c chopped watermelon
¼ c fat-free milk
2 c ice
COMBINE the watermelon and milk, and blend for 15 seconds, or until smooth. Add the ice, and blend 20 seconds longer, or to your desired consistency. Add more ice, if needed, and blend for 10 seconds.
NUTRITION (per serving) 56 cals, 0.3 g fat, 0 g sat fat, 19.5 mg sodium, 13 g carbs, 11 g sugars, 0.5 g fiber, 2 g protein
Berry Good Workout Smoothie
SERVINGS: 1
1½ c chopped strawberries
1 c blueberries
½ c raspberries
2 Tbsp honey
1 tsp fresh lemon juice
½ c ice cubes
BLEND all ingredients.
NUTRITION (per serving) 162.5 cals, 1 g fat, 0.1 g sat fat, 5 mg sodium, 41.5 g carbs, 32 g sugars, 6 g fiber, 2 g protein
Sunrise Smoothie
SERVINGS: 4
1 banana
1 c apricot nectar, chilled
1 container (8 oz) low-fat peach yogurt
1 Tbsp frozen lemonade concentrate
½ c club soda, chilled
- COMBINE the banana, apricot nectar, yogurt, and lemonade concentrate. Process for 30 seconds, or until smooth and creamy.
- STIR in the club soda and serve immediately.
NUTRITION (per serving) 130 cals, 0.5 g fat, 0.5 g sat fat, 43.5 mg sodium, 29 g carbs, 16 g sugars, 1.5 g fiber, 2.5 g protein
Berry Vanilla Sensation
SERVINGS: 2
½ c frozen unsweetened raspberries
½ c frozen unsweetened strawberries
¾ c unsweetened pineapple juice
1 c (8 oz) fat-free vanilla yogurt
COMBINE the raspberries, strawberries, and pineapple juice. Add the yogurt. Blend until smooth.
NUTRITION (per serving) 192 cals, 0.5 g fat, 0.1 g sat fat, 86.5 mg sodium, 41 g carbs, 35 g sugars, 2.5 g fiber, 7 g protein
Tutti-Frutti Smoothie
SERVINGS: 2
½ c loose-pack mixed frozen berries or strawberries
½ c canned crushed pineapple in juice
½ c plain yogurt
½ c sliced ripe banana
½ c orange juice
COMBINE the berries, pineapple (with juice), yogurt, banana, and orange juice in a food processor fitted with the metal blade, in a blender, or in a large measuring cup with an immersion blender. Process for about 2 minutes, or until smooth.
NUTRITION (per serving) 140 cals, 2.5 g fat, 1.5 g sat fat, 30 mg sodium, 29 g carbs, 16 g sugars, 2.5 g fiber, 3.5 g protein
LeeAnn’s Luscious Smoothie
1 c skim milk
1 c frozen, unsweetened strawberries
1 Tbsp cold-pressed organic flaxseed oil
1 Tbsp sunflower or pumpkin seeds (optional)
- MIX milk and frozen strawberries in a blender for 1 minute.
- TRANSFER to a glass and stir in the tablespoon of flaxseed oil, or serve with a tablespoon of sunflower or pumpkin seeds instead.
NUTRITION (per serving) 256 cals, 14 g fat, 1.5 g sat fat, 106 mg sodium, 26 g carbs, 19 g sugars, 3 g fiber, 9 g protein
BERRY SMOOTHIE
SERVINGS: 1
1 c frozen berries, such as blueberries, raspberries, or strawberries
½ c low-fat yogurt (any flavor)
½ c orange juice or other juice
PLACE the berries, yogurt, and orange juice in a blender and pulse for 30 seconds. Blend for 30 seconds, or until smooth.
NUTRITION (per serving) 185 cals, 2 g fat, 1 g sat fat, 90 mg sodium, 35 g carbs, 26 g sugars, 3.5 g fiber, 8 g protein
Soy Good Smoothie
SERVINGS: 1
1 c calcium-fortified vanilla soy milk
½ c frozen blueberries
½ c corn flakes cereal
1 frozen banana, sliced
COMBINE the milk, blueberries, cereal, and banana in a blender for 20 seconds. Scrape down the sides and blend for an additional 15 seconds.
NUTRITION (per serving) 350 cals, 3.5 g fat, 0.1 g sat fat, 192 mg sodium, 74 g carbs, 44 g sugars, 7 g fiber, 9 g protein
Mango Madness
SERVINGS: 2
1 can (8 oz) juice-packed pineapple chunks
1 c fat-free frozen vanilla yogurt
1 lg ripe mango, peeled and chopped
1 ripe banana, sliced
Crushed or cracked ice
- COMBINE the pineapple (with juice), frozen yogurt, mango, and banana. Blend until smooth.
- WITH the blender running. gradually drop in enough ice to bring the level up to 4 cups. Blend until the ice is pureed.
NUTRITION (per serving) 251 cals, 0.5 g fat, 0.2 g sat fat, 68 mg sodium, 60 g carbs, 50 g sugars, 4 g fiber, 6.5 g protein
Bananaberry Oat
– 1/2 banana, peeled
– 1/4 cup rolled oats (raw)
– 1/2 cup raspberries
– 1 and 1/2 cups raw baby spinach
– 8 ounces unsweetened almond milk
Calories: 209 – Protein: 6.5g – Fat: 5.3g – Carbs: 28.9 – Fiber: 9.3g – Net Carbs: 19.6g
Summertime Refresh
– 1 peach, pitted
– 1 cup strawberries (whole)
– 1 and 1/2 cups kale
– 8 ounces unsweetened almond milk
Calories: 165 – Protein: 5g – Fat: 4.1g – Carbs: 32.1g – Fiber: 7.1g – Net Carbs: 24.9g
Low-Carb Chocolate
– 1 banana, peeled
– 1/4 avocado
– 1 tablespoon cacao powder
– 2 cups raw baby spinach
– 8 ounces unsweetened almond milk
Calories: 262 – Protein: 6.5g – Fat: 11.6g – Carbs: 39.2 – Fiber: 10.1 – Net Carbs: 29.1g
Low-Carb Chocolate
– 1 banana, peeled
– 1/4 avocado
– 1 tablespoon cacao powder
– 2 cups raw baby spinach
– 8 ounces unsweetened almond milk
Calories: 262 – Protein: 6.5g – Fat: 11.6g – Carbs: 39.2 – Fiber: 10.1 – Net Carbs: 29.1g
Apple-Cinnamon
– 1/2 apple, cored
– 1/2 banana, peeled
– 1 and 1/2 cups raw baby spinach
– 1 teaspoon ground cinnamon
– 8 ounces water (or unsweetened almond milk)
Calories: 127 – Protein: 2.3g – Fat: 0.6g – Carbs: 32.6g – Fiber: 6.6g – Net Carbs: 26g
Strawberry-Fig
– 1/2 banana, peeled
– 2 fresh figs (NOT dried figs)
– 4 medium strawberries
– 2 cups raw baby spinach
– 8 ounces unsweetened almond milk
Calories: 180 – Protein: 4.6g – Fat: 4g – Carbs: 36.9g – Fiber: 6.9g – Net Carbs: 30g
Apple-Avocado
– 1 medium apple, cored
– 1/2 avocado
– 2 cups raw baby spinach
– 8 ounces water
Calories: 269 – Protein: 4.2g – Fat: 15.3g – Carbs: 35.9g – Fiber: 12.4g – Net Carbs: 23.5g
Peanut Butter Cup Smoothie
– 1 pear, cored
– 1 tablespoon all-natural peanut butter
– 1/2 tablespoon raw cacao powder
– 2 cups raw baby spinach
– 8 ounces unsweetened almond milk
Calories: 262.5 – Protein: 7.8g – Fat: 12.1g – Carbs: 36.9g – Fiber: 9.2g – Net Carbs: 27.7g
Strawberry-Mango Ginger
– 1/2 mango, peeled and pitted
– 6 medium strawberries
– 1 and 1/2 cups raw kale
– 1/4 – 1/2 teaspoon ginger (to taste)
– 8 ounces unsweetened almond milk
Calories: 177.5 – Protein: 4.3g – Fat: 4.2g – Carbs: 35.6g – Fiber: 5.9g – Net Carbs: 29.7g
Tropical Fusion (Papaya-Strawberry)
– 1/2 banana, peeled
– 1/2 cup papaya
– 8 medium strawberries
– 2 cups raw kale
– 8 ounces unsweetened almond milk
Calories: 169 – Protein: 4.3g – Fat: 4g – Carbs: 33.7 – Fiber: 6.6 – Net Carbs: 27.1g
The Basic (Banana-Spinach)
– 1 banana, peeled
– 2 cups raw baby spinach
– 8 ounces water
Calories: 118.8 – Protein: 3g – Fat: 0.62g – Carbs: 29.1g – Fiber: 4.4g – Net Carbs: 24.7g
Tropical Oat
– 1/2 banana, peeled
– 1/2 cup fresh pineapple chunks
– 1/4 cup rolled oats (raw)
– 1 cup raw baby spinach
– 1 cup raw kale
– 8 ounces unsweetened almond milk
Calories: 185 – Protein: 5.2g – Fat: 4.4g – Carbs: 35.7g – Fiber: 5.7g – Net Carbs: 30g
Boosted OJ
– 1/2 banana, peeled
– 1 medium orange, peeled and deseeded
– 1 cup raw kale
– 1 cup raw baby spinach
– 1/2 teaspoon freshly grated ginger root
– 8 ounces water (or try coconut water)
Calories: 138.8 – Protein: 3.5g – Fat: 0.71g – Carbs: 34.1g – Fiber: 6g – Net Carbs: 28.2g
Summertime Blend
– 1 large peach, pitted
– 4 medium strawberries
– 1/2 cup blueberries (fresh or frozen)
– 2 cups raw baby spinach
– 8 oz water (or use unsweetened almond milk – will add 1.2g net carbs)
Calories: 137.3 – Protein: 3.6g – Fat: 0.93g – Carbs: 32.3 – Fiber: 8g – Net Carbs: 24.3g
Pineapple-Orange
– 1 orange, peeled
– 2/3 cup fresh pineapple, cubed
– 1 cup raw kale
– 2 celery stalks, chopped
– 8 ounces of filtered water
Calories: 143.8 – Protein: 3.1g – Fat: 0.63g – Carbs: 35.6g – Fiber: 6.5g – Net Carbs: 29.2g
Super Veggie (No Fruit)
1 medium zucchini
– 1 medium tomato
– 1 stalk celery
– 1 tiny sliver of raw red onion
– 1/2 clove garlic
– 1-2 sprigs fresh dill (or use a few dashes of dried dill)
– Dash of sea salt and black pepper (or cayenne)
– 1 and 1/2 to 2 cups water (add hot water for a warm blended soup)
Special Instructions: Blend this thoroughly for at least 60 seconds to make it smooth. If you have a Vitamix or Blendtec blender, use the “Soups” button.
Calories: 65.4 – Protein: 3.9g – Fat: 0.95g – Carbs: 13g – Fiber: 4.2g – Net Carbs: 8.8g
Veggie Berry
– 1/2 banana, peeled
– 1/2 zucchini
– 1/2 cucumber
– 10 raspberries
– 1 cup raw baby spinach
– 8 ounces unsweetened almond milk
Calories: 133 – Protein: 4.2g – Fat: 3.7g – Carbs: 24.9g – Fiber: 5.1g – Net Carbs: 19.8g
Kiwi-Apricot
– 4 apricots (pit removed)
– 1 kiwifruit
– 1/4 cucumber
– 1 and 1/2 cups raw baby spinach
– 8 ounces unsweetened almond milk
Calories: 169.8 – Protein: 5.8g – Fat: 4.2g – Carbs: 32.2g – Fiber – 7g – Net Carbs: 25.2g
Sweet Grapefruit
– 1/2 grapefruit, peeled and seeds removed
– 1/2 banana, peeled
– 1 cup raw baby spinach
– 4 ounces unsweetened almond milk
Calories: 131.7 – Protein: 3.1g – Fat: 1.93g – Carbs: 29.2g – Fiber: 4.6g – Net Carbs: 24.6g
Cherry-Apple w/ Cinnamon
– 8 cherries, pitted
– 1/2 apple, cored
– 1/4 cup old fashioned oats (raw)
– 1/2 teaspoon cinnamon
– 8 ounces unsweetened almond milk
Calories: 185.8 – Protein: 4.4g – Fat: 4.2g – Carbs: 37g – Fiber: 7.2g – Net Carbs: 29.8g
Cherry Sunrise
– 6 cherries, pitted
– 1 peach, pitted
– 1/4 cup old fashioned oats
– 1/2 teaspoon cinnamon
– 1 cup raw baby spinach
– 8 ounces unsweetened almond milk
Calories: 185.8 – Protein: 5.6g – Fat: 4.5g – Carbs: 35.7g – Fiber: 6.8g – Net Carbs: 28.9g
Apple-Carrot-Ginger
– 1/2 apple, cored
– 1 medium carrot, chopped
– 1/4 teaspoon freshly grated ginger root
– 1 tablespoon chia seeds, soaked in water for 5 minutes
– 1 cup raw baby spinach
– 8 ounces unsweetened coconut milk (Use coconut milk beverage from carton, not canned)
Calories: 190 – Protein: 2.9g – Fat: 7.9g – Carbs: 31.1g – Fiber: 7.3g – Net Carbs: 23.4g
Blueberry-Cinnamon
– 1 cup blueberries
– 1/2 teaspoon ground cinnamon
– 1/4 teaspoon freshly grated ginger root
– 1/4 avocado, pitted
– 2 cups raw baby spinach
– 8 ounces unsweetened almond milk
Calories: 221.7 – Protein: 5.2g – Fat: 5.2g – Carbs: 31.2g – Fiber: 9.7g – Net Carbs: 21.5g
Pineapple Anti-Inflammatory Smoothie
– 1/2 cup pineapple, cubed
– 1 stalk celery
– 1 tablespoon hemp seeds
– 1/2 banana, peeled
– 1 cup raw kale, chopped
– 8 ounces unsweetened almond milk
Calories: 199.6 – Protein: 5.8g – Fat: 7.1g – Carbs: 31.8g – Fiber: 7.4g – Net Carbs: 24.4g
Kiwi-Mint
– 1/4 avocado, peeled
– 5 fresh mint leaves
– 2 kiwifruit, ends removed
– 1 tablespoon chia seeds, soaked in water for 5 minutes
– 1 cup raw baby spinach
– 8 ounces water
Calories: 219.6 – Protein: 5.1g – Fat: 11.2g – Carbs: 29.8g – Fiber: 11.6g – Net Carbs: 18.2g
Black & Blue Smoothie
– 1/2 cup blueberries
– 1/2 cup blackberries
– 1/2 banana, peeled
– 1 tablespoon chia seeds, soaked in water for 5 minutes
– 2 cups raw baby spinach
– 8 ounces unsweetened almond milk
Calories: 227 – Protein: 6.8g – Fat: 7.1g – Carbs: 39.7g – Fiber: 12.6g – Net Carbs: 27g
Strawberry Lemonade Smoothie
– 5 medium strawberries
– 1/4 lemon, peeled and deseeded
– 1 frozen banana, peeled
– 2 medium collard leaves, stems removed
– 1 tablespoon chia seeds, soaked in water for 5 minutes
– 8 ounces unsweetened almond milk
Calories: 177.5 – Protein: 4.2g – Fat: 3.9g – Carbs: 36.6g – Fiber: 6.8g – Net Carbs: 29.9g
Pineapple-Papaya
– 1/2 cup papaya, cubed
– 1/2 cup pineapple, cubed
– 1/2 medium banana, peeled
– 1 stalk of celery, chopped
– 1/2 cup of fresh Italian parsley (flat leaf)
– 8 ounces water (or coconut water – check carbohydrate info on nutrition facts label)
Calories: 142.2 – Protein: 2.6g – Fat: 0.79 – Carbs: 35.2g – Fiber: 5.6g – Net Carbs: 29.7g
Blackberry-Apple
– 1/2 medium apple, cored
– 1/2 cup blackberries
– 1 tablespoon chia seeds, soaked in water for 5 minutes
– 1 cup raw kale
– 8 ounces of coconut water
Calories: 180.8 – Protein: 5.3g – Fat: 4.2g – Carbs: 34g – Fiber: 12.6g – Net Carbs: 21.3g
Beachside Bliss (Coconut-Lime w/ Mango)
– 1/3 cup mango, peeled and pitted
– 1/2 banana, peeled
– 1 cup raw kale
– 8 ounces unsweetened coconut milk (carton beverage, not canned)
Calories: 162.2 – Protein: 2.2g – Fat: 5.1g – Carbs: 31g – Fiber: 3.3g – Net Carbs: 27.8g
Peachy-Berry w/ Coconut
– 1 peach, pitted
– 10 strawberries
– 2 cups raw baby spinach
– 1/4 teaspoon ground cinnamon
– 8 ounces unsweetened coconut milk (carton beverage, not canned)
Calories: 181.4 – Protein: 4.4g – Fat: 5.5g – Carbs: 34.2g – Fiber: 6.6g – Net Carbs: 27.6g
