Get Your Greens: Summertime Mango Coconut Smoothie

love green smoothies. They are quick, easy to make and take on the go, & extremely nutritious. If you are not a huge fan of eating greens like kale or spinach, a green smoothie is a very delicious way to get your greens in. I love to have them for breakfast, an afternoon pick me up or even a meal replacement. They are also super refreshing post workout. 
 
A few weeks ago at a Flywheel event, Zico Coconut Water prepared a green smoothie for us to enjoy post cycle class. It was so yummy and so refreshing, I had to share the recipe with you!FlyWithZico-56
 
 This particular smoothie is perfect post workout because you have the hydrating coconut water combined with the fruit. You get the carbs and electrolytes you need after a good sweat. You could add in some vanilla protein powder and it would perfect!IMG_5802

Get Your Greens_-2Summertime Mango Coconut Smoothie

Ingredients:
1 cup Natural ZICO Coconut Water
½ cup frozen mango
½ cup spinach
½ cups ice
½ banana
*optional* 1 scoop vanilla protein powder 
 
 
Directions:
Add all ingredients to a blender. Blend until smooth. ENJOY! 
 
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Running Essentials You Need to Survive Summer

The summer weather and heat makes running outdoors uncomfortable and even difficult at times. I have rounded up 7 of my favorite summer running essentials that make those warm runs easier. If you are training for a fall or winter race, running & training thru the summer is a must. I am not a huge treadmill fan, so I do all my runs outdoors. There are several things that I have found make running in the heat more tolerable. 

Summer Running EssentialsSummer Running Essentials 

1) Handheld Water Bottle 

This is a must, especially on shorter runs. Even if it is only a few miles, you will be thankful that you have some liquids with you, especially on hot days. My favorite handheld is the Hydraform by Amphipod. I love it because it is a 20oz bottle and has a huge pocket that fits a cell phone, keys and even some run fuel. I won’t use any other handheld!!  If you prefer a smaller size, it also comes in 16oz bottle

2) Electrolytes!

sipping Ultima in my Orange Mud

Hydration is important year around, but it always seems to be top of mind in the heat. After a good sweat, you need to replace the fluids and the electrolytes lost. Electrolyte imbalance and dehydration are very serious things and not problems I want to be dealing with. I use  Ultima Replenisher every day post workout. I will also fill up my water bottle with it to sip on during the run. It’s delicious & they recently updated their formula so it’s not only zero sugar and zero artificial ingredients, it’s also zero calorie! 

3) Buff 

 Sweat running down your face on a run is not fun. That is where the Buff comes in! I love to use mine to wipe off the sweat. You can also get you Buff wet with cold water or stuff it with ice and use it to cool off! They can be worn all different ways and are very versatile. This is easily one of my most favorite running accessories that can be used year around.  

4) Hydration Pack

I honestly don’t know how I survived long runs last summer without a hydration pack. I LOVE the Orange Mud Hydraquiver. It is comfy, doesn’t bounce, and it doesn’t cover a huge part of your back, so you don’t get super hot. It also has pockets to hold phone and other important running necessities & the water bottle is very easy to clean. You can also check out the Hydraquiver Vest Pack and the Endurance Pack from Orange Mud. Their products are great, you won’t be disappointed. 

5) Body Glide

Chaffing is no bueno. It’s uncomfortable and can really ruin a run. Use Body Glide to prevent chaffing in areas that can rub together like thighs or arm pits. I also have some running friends that put Body Glide on their eyebrows to keep the sweat out of their eyes… GENIUS! 

6) Sunglasses

If it’s sunny, I have a hard time running without sunglasses. On short runs, I like to run in a pair of sunglasses I have from a few years ago. For long runs, I like the XX2i sunglasses – they are super light weight, comfortable & polarized lenses make super bright days easy to tolerate. 

7) A cool, sweat wicking tank

It helps if it’s stylish too, because #RunMatchy!! 😉 One of my favs that is not only super cute but also practical is the Brooks Ghost Racerback.  It’s sheer, super-soft DriLayer® moisture-wicking fabric is very light,  contains a touch of linen, and is perfect for warmer temps. It comes in so many fun colors & it’s on sale!!!  Brooks Running Women's Ghost Racerback Size: Large 592

8) A Comfy Pair of Flip Flops

After a long, hot run, I need to get my running shoes off ASAP! I  always bring along a pair of flip flops to slip into post run. If it is a long run, or super hot, my feet get a little swollen, so throwing on some open shoes like flip flops makes all the difference. I am loving the OOFOS Sport Sandal. It is super cushiony and feels like a dream!  It’s also biomechanically engineered to alleviate foot stress and soreness. It’s perfect for post run or running errands.  FullSizeRender-1

5 Reasons I love to FLY!!

It’s no secret that I love Flywheel! I’ve mentioned it before here on the blog, and I love to post a sweaty selfie after FLY45 on social media. There are SO many reasons I love to get to a Flywheel class when I can and why you should too!  Today I’m sharing 5 of those reasons with you. 

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A few weeks ago,  my friend, Portia, from Obsessed by Portia, invited me to the FLY with Zico event, I was so excited!! I could not wait to enjoy one of my favorite workouts with fellow Seattle bloggers, influencers and wellness professionals! It was a total blast. Both Zico and FlyWheel outdid themselves!!  Continue reading 5 Reasons I love to FLY!!

A Few of my Favorite Things: The Friday Five

Happy Friday!!
TGIF!!
Fri-YAY!friday 5

However you celebrate Fridays, here on the blog we celebrate it with the Friday Five. This week I am sharing with you five of my favorite things that I’m obsessed with & can’t seem to get enough of!  Continue reading A Few of my Favorite Things: The Friday Five

Sweating In LA – Blogfest [Part 1]

It is so hard to believe that a few weeks ago I was in LA having the time of my life at Blogfest. July was such a busy month with lots of changes and exciting things happening. Blogfest is one of them, it’s easily a HIGHLIGHT of my year. This was my 3rd year attending, and it definitely did not disappoint. IMG_5890

My most favorite part about Blogfest is the people. I think back to when I went the first year and knew no one. I honestly didn’t even know what I was getting myself into, but I had the TIME of my life. Going the first year was one of the best decisions I have made. My experiences at Blogfest have had a huge impact on my life and helped shape the last few years of my life through opportunities as well as things learned. IMG_5889 Continue reading Sweating In LA – Blogfest [Part 1]

6 Exercises to Get Your Legs Toned Up for Summer!

Being a personal trainer, I get a lot of requests from clients that want to tone up their legs in the summer. Summer brings warm weather and less coverage on your legs. Whether it is to the gym, on a run, or to a BBQ, this workout will tone up your legs so you can rock those shorts or the summer dress anywhere that you go! 

I used to really despise leg workouts because they were hard, they made me sweat a lot, and it got uncomfortable really fast. Now, leg workouts are still hard, uncomfortable and I sweat a lot, but the pay off is so great! Leg workouts make you sweat a lot because it is such a big muscle group. Building muscle in your lower body also helps you burn more calories & fat in the long run. Muscle increases your resting metabolic rate, so the more muscle you have, the more calories your burn when you are just hanging out. Awesome right?!  Continue reading 6 Exercises to Get Your Legs Toned Up for Summer!

Easy and Healthy Breakfast: ‘Green’ Gluten Free Overnight Oats

I love overnight oats for breakfast!! They are easy, healthy & the flavor combinations are basically endless. As you can probably tell from the name, you make them the night before & in the morning you just grab and go! It’s a perfect way to get a healthy breakfast without much time.

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Overnight oats are an ideal breakfast, depending on how you make them, because they cover all the macros: protien, carbs & fat. Oats are a great slow digesting carb, so they won’t spike your blood sugar & they can power you thru a workout or a long morning at work. I add protein powder to give the breakfast a boost and stay full longer. With the nut milk you get some good healthy fats and of course you can also add a drizzle of nut butter.

natural citizen organic greens
source

In this recipe I added some greens powder from Natural Citizen to give these overnight oats a superfood boost. You can’t ever have any greens in your day!!

Green Overnight Oats

Ingredients

  • 1/2 cup gluten free oatmeal
  • 1 scoop Quest protien powder
  • 1 scoop Natural Citizen Organic Greens (use SWEETBLONDE for $10 off)
  • 1 tsp chia seeds
  • 3/4 cup unsweetened nut milk (my fav is Silk Almond or Cashew milk)
  • 1/4 cup blueberries – fresh or frozen

Directions

  • Add all dry ingredients in a portable container. My favorite is a mason jar, easy to carry & cute!
  • Mix dry ingredients together till mixed well
  • Add almond milk & mix well
  • Top with fresh or frozen blueberries.
  • Close container and store in fridge overnight.
  • Enjoy next morning!!!

Green overnight oats

Looking for more recipe inspiration? Try this: Cinnamon Apple Crisp Overnight Oats.