Make it a Smoothie week!

Jump start your health! Make it Smoothie Week!

We all dream about how exactly we might become healthier.  Now that dream can become a reality by making a quick, delicious smoothie once a day!  Challenge yourself to get in extra vitamins & minerals this week by having ONE smoothie a day!

You can drink smoothies for breakfast, lunch, or even an afternoon snack to fight off that afternoon hunger! Get energized!!! Get creative!!! You will feel better, have more energy and be getting extra vitamins, minerals, fiber and veggies!!! Drink up!!

Here are a few of my favorite smoothies!

Green Protein Smoothie 1 cup almond milk 1 cup Greek yogurt(or protein powder) 1 frozen banana 1-2 cup spinach

... 1 tbsp flax seed 1 tsp honey or stevia blend till smooth! Enjoy!

Gingerbread Smoothie

                                                                                                                                                                                                           1 cup almond milk

½ frozen banana

2 tsp ginger (or fresh ginger)

1 cup 0% Greek yogurt

1 tbsp ground flax seed

1 tsp cinnamon

1 tbsp maple syrup

1 cup crushed ice

                                                                                                                                                                                                                                             Blueberry almond smoothie

1 cup blueberries(can be frozen) 1/2 cup  plain nonfat yogurt (OR GREEK) 1/2 serving Vanilla Protein Powder 1/4 cup nonfat milk (or almond milk) 1 T slivered almonds 2 t ground flax seeds 1 t almond (OR VANILLA) extract

(may need stevia or honey to sweeten)

All Around Good Fruit Smoothie

  • 1/2 cup nonfat milk
  • 1/2 cup fat-free plain yogurt
  • 1/2 frozen banana, peeled and chopped
  • 2 tablespoons powdered protein supplement
  • 1 1/2 tablespoons flax seed
  • 1 teaspoon honey
  • 1/2 cup frozen strawberries
  • strawberry smoothie


Peanut Butter Treat Smoothie

1 cup almond milk

1 frozen banana

1 tsp cinnamon

1 serving vanilla protein powder

1 tbsp ground flax seed

1 serving PB 2 (or tsp peanut butter)

1 cup crushed ice

Also, Transformer class starts TOMORROW! Email or text me if you want a spot for one of the sessions!

TransFormer SMALL GROUP TRAINING-not only is it more affordable, but it can be more fun when in a small group, increasing the chances of reaching success 10-fold! This high intensity workout should be a BONUS to your regular workouts. You should keep your regular aerobic, running, swimming, or personal training sessions weekly and add in a special TransFormer session for optimal results! The TransFormer is for those individuals who want to push themselves beyond what they think their body can handle!

In small group training, you experience the motivation of a small group of other members who share similar goals, giving you the energy of others to push you through workouts and completing exercises that you would never dream of accomplishing on your own.

The workout involves functional, core, strength, and plyometric training–you will press with medicine balls, hang on the jungle-gym, swing with Kettlebells, slide with gliding disks, squeeze with resistance bands, and jump to new heights in a timed circuit.


Tentative TransFormer Small Group Training Schedule Wednesday 9:30 am Thursday 5:15 pm Saturday 7:30 am

Session beings January 14th. Cost is $15 per session – please email me if you would like me to add in this TransFormer session into your week!

Blessings, Caroline