smoothie recipes

#TastyTuesday - A Smoothie Challenge

Jessica and I love smoothies - for breakfast, for a quick lunch, an afternoon snack and sometimes even as dinner after a late workout. I pretty much drink a smoothie a day but definitely find myself making the same one over and over and over again. I decided to do the August Colourful Smoothie Challenge, hosted by Charissa of the blog Colourful Palate, as a way to mix it up and get some new ideas.

The contest is pretty simple. All I have to do is have a smoothie every day and tweet a picture. Pretty simple and there are some great prizes at the end.

Our smoothies tend to be protein smoothies, especially after a workout. We use Designer Whey protein powders. You can make your smoothies without the protein powder - it just helps us get our daily allotment of protein! Below we've listed our favorite fruits, veggies, liquids and fun additions. Mix and match and find variations that you love!

Spinach, cucumbers, kale (just blend a lot!), parsley,
Bananas, blueberries, pineapple, mango, strawberries and avocados. Seasonal fruit is great - peaches, apricots, raspberries
Almond milk, water, coconut water (we stay away from dairy)
Fun additions:
Ginger, hemp seed, chia seeds, coconut flakes, cocao powder, cinnamon, almond butter

What's your favorite combination?

Chocolate Almond Smoothie - #TastyTuesday


I've been in Florida for the past few weeks and it's been crazy hot and humid here (funny saying this, but "unseasonably" humid). I've been getting some runs in but if I wake up past 8am, it's not a fun run. Today, I woke up a bit late so I decided to head to a Pure Barre class. I've been going to a studio here in Sarasota, Florida and really enjoying it. (I highly recommend Chaz's classes!) After, it was 11am and instead of doing a fruit smoothie, I decided to try a chocolate smoothie. Designer Whey has a recipe for peanut butter but I don't like peanut butter so I used almond butter from Trader Joes. It was a frothy delicious drink and kept me full for a few hours. It's 240 calories, 21 g protein and 15 g fat.


8 oz Almond Milk

1 scoop Designer Whey Sustained Energy Chocolate Velvet

1 tbsp Almond Butter

3-4 Ice Cubes

Blend until smooth and enjoy!

Interview with a Pilates Instructor and Wellness Lifestyle Consultant

This week's fitness professional is Frances Darnell, a Brooklyn resident and owner of Dynamic Core, her private practice as a Pilates and Wellness Lifestyle Consultant. Fran specializes in prenatal and postpartum fitness and works with women in preparation for pregnancy, through pregnancy, postpartum and beyond. She loves working with women helping them feel empowered in their body. She sees people of all fitness levels to help deepen their connection to their body, rehabilitate the abdominals, balance pelvic strength with Pilates and Yoga for the pelvis, and improve their well being from the inside out. For the past six months, Fran has been working with Jessica during her pregnancy - playing a large role in Jessica's running health as the belly expands and her body changes. Thank you, Fran!

Why do you like working with runners?
I love working with runners because I love helping them tap into their core strength when running. I know from my personal experience how Pilates helped to transform my running. Running puts a lot of impact on your feet, legs and hips. I help my clients unwind tension in their body, increase flexibility, and learn how to engage their abdominals to support themselves on a deeper level. I love supporting my clients in reaching their goals whether they are just discovering their inner athlete, running for cardio or training for their next big race. Pilates is such a supportive practice for running and I love being able to teach my clients tools for feeling better in their body and improving their performance.

If you could tell a runner one piece of advice, what would it be?
Take the time to warm up with dynamic movements before and stretch after running. It is so important to prime your body so that you are able to engage your muscles mindfully and feel more connected with every stride. Also taking the time to stretch and release tension afterwards will keep your body feeling free. In particular make sure to take care of your psoas muscle. The psoas muscle is a deep core muscle that supports your every stride and when you don't take care of it can lead to tension and imbalances in your body. Practice gentle passive stretching and releases - it will make a big difference in your running and how you move through your everday!

What is your go-to fitness activity and why? 
Pilates is my go to fitness activity. I can practice the exercises anywhere I bring my mat. I love how my body feels stretched long and balanced after Pilates. It is also a great way for me to stay conditioned for all of the activities I like to do. I am a big fan of doing cross-training and getting outside to workout whenever I can. I love surfing during the summer. Other fitness activities I do to get a good sweat are to run, cycle, swim and practice some yoga. And I always love to go dancing (especially salsa dancing)!

What is your favorite post workout meal?
After a long run I love brunch food like eggs and roasted potatoes and some greens. When it is hot outside I prefer a filling smoothie. I love putting 4 leaves of Kale in the blender along with 1 cup of frozen berries, a banana, a tbsp of peanut butter and 1 tsp chia seeds with either filtered water or almond milk. It is so filling & refreshing and the greens & chia seeds keep me energized.

When did you start running and why?
I started running when I was in high school to train for field hockey and lacrosse. I ran a little bit in college while I was studying dance. I started running half marathons after I graduated college and was looking for a way to stay in shape and get outdoors. This past year my reason to run has changed. My mom has Alzheimer's disease and I began running with the intention to physically express what I am experiencing emotionally seeing my mom's progression with this disease. I am now a member of the Athletes to End Alzheimer's Team and ran the NYC 1/2 Marathon this year in honor of my mom and to raise funds for the programming that the Alzheimer's Association provides. Running helps me clear my head and to face challenging moments on the road as well as in life.

Interview with a Massage Therapist

Jennifer Mayer is our featured runner of the week. She is the  owner of Mama Moon NYC which is her private practice as a Licensed Massage Therapist, Certified Holistic Health Coach and Birth Doula. She has been our go-to massage therapist for the past few years. She's healed many an aligment! She loves helping her clients feel better, manage stress and birth babies! Just from talking to her, you know she loves her job!

Why do you like working with runners?
It’s rewarding to help my clients reach their training and racing goals. My clients tend to be very motivated and fun to work with. Massage therapy is effective in injury prevention and healing, and I can see results pretty quickly in athletes. I’ve helped runners with super tight calves and hamstrings, injured runners prepare for an upcoming marathon, and then of course, helped runners recover after the big event. Working with each client on his or her goals is exciting, to be part of their team and help them achieve what they are working towards.  

If you could tell a runner one piece of advice, what would it be?
Stretch! Many times I have runners come into my office who tell me all about their training, and the miles they are getting in, despite being busy at work or taking care of kids. And, really, it’s impressive how my clients can get everything done. One thing that many runners confess to me is that they don’t stretch. Period. I hear from them that there’s no time, or they forget, or they don’t like it. But please, make time to stretch, your muscles will thank you! 

What is your go-to fitness activity and why?  
For the past three years I’ve enjoyed private Pilates sessions as my go-to activity. The Pilates work helps keep my posture in alignment, which keeps my body healthy. It also focuses on weaknesses in my core and structure, so my body becomes stronger and works more efficiently. The Pilates work has greatly improved my running. Due to injuries in my shoulder and rib cage from a ski accident in 2003, it took me a few years to become comfortable running again as I would develop back pain after a certain amount of running. The Pilates work has really helped stabilize my core and even out some imbalances in my body. I really feel like it keeps me going, so I can enjoy running pain free now. 

What is your favorite post workout meal?  

Something quick, easy and nutrient dense. Lately, I've really been enjoying a sliced banana with cinnamon sprinkled on top with a tablespoon of raw nut butter on the side. I mix it up between almond and cashew butter. Yum! I also love green smoothies, filled with fresh pineapple, frozen mango, fresh kale and almond milk- maybe some additions of bee pollen or hemp seeds.

Jennifer Mayer's Green Smoothie Recipe:

  • 3/4c fresh (or frozen) pinapple
  • 3/4c frozen mango
  • 3-4 stalks of kale, stems removed
  • Handful baby spinach if it's on hand
  • 1 tablespoon raw almond butter
  • 1 teaspoon coconut oil
  • Sprinkle of bee pollen
  • Enough almond milk to make it blend

When did you start running and why?  
I started running when I was twelve years old. I grew-up on a farm in upstate, New York and running was the quickest way I could get from one side to the other. As a child I never enjoyed “round ball” or team sports. One day I asked my father “Why can’t there be a sport where all you need to do is run? That would be really fun, and I think I’d be good at that.” My dad said, “You could be a harrier! And run cross-country!” I had no idea that running was a thing. Well I looked into this whole running thing and joined a community Track & Field program for children 5-12 years old. Eventually, I joined the modified Cross Country team at school, and, in 8th grade I made the varsity Track & Field team.

Running became a huge part of my high school experience. I loved going to practice every day, our team was a lot of fun to be around. I enjoyed racing and being part of the team, but I also liked setting individual goals for myself. Throughout high school I ran Cross Country in the fall, our coach hosted a winter training daily workout in the winter, and I ran the 400 Hurdles, 3000 meter steeplechase and 4x800 relay in Track in the spring. My Cross Country team even competed twice in the New York State Championship meet. Being part of the Track and Cross Country teams was a wonderful experience, and I feel like it’s given me a strong foundation for health and fitness that I’ve carried into my adult life.

Tasty Tuesday: 3 Post Workout Smoothies

It's important to refuel your body after a workout. This is even more important in the summer months becuase of the heat and humidity. The more you sweat, the more dehydrated and depleted you become. If you are like us, sometimes food is the last thing on your mind after a hot, humid hour long run. What to do?

We turn to smoothies! They are refreshing, light and an easy way to refuel your body. Plus, summer is a great time to experiement with different fresh fruit. We recommend using fruit that is in season and organic when possible. Below are our 3 favorite post workout smoothies. What are your favorite smoothies? Comment below and let us know!

Banana Smoothie
-1 small banana
-1 scoop vanilla protein powder (Meghan likes NeoCell Collagen Sport)
-6oz water
-2 oz of CalNaturale Svelte French Vanilla Protein drink (substitute milk or almond milk)
-4 ice cubes 

Chocolate Smoothie
-1 banana
-4 oz low-fat chocolate almond milk (or regular milk)
-4 oz water 
-1 scoop chocolate protein powder (can substitute vanilla)
-4 ice cubes 

Berry Smoothie
-1 cup frozen mixed berries (we buy Trader Joe's frozen mixed berries)
-1 scoop vanilla protein powder (Trader Joe's Whey Protein Powder or Designer Whey)
-4 oz water
-4-6 oz almond milk 
-4 ice cubes