Tag Archives: protein shake

ADVOCARE INFO

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Advocare is a world-class nutrition company since 1993.  

 

We specialize in:

  • Health & Wellness
  • Weight Management
  • Vibrant Energy
  • Sports Performance 
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The products are formulated by an elite Scientific and Medical Advisory Board.  The team has experience in pharmacology, toxicology, nutrition, sports performance and pediatrics – with over 200 years of combined experience.  
Click on the links below to watch short video clips and articles.   Email me at ashley@ashleybensonfitness.com for a FREE Health Evaluation (no obligation) to see if this is a fit for you!
 

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This is the fun part!  I want to help YOU!  What are your goals?  What do you need to do to be the best version of YOU?  Every story is different and your plan needs to be personalized to YOU.  So, start the conversation by sending me an email.  We will chat and come up with a plan that fits your life – what is it that you need? Health, energy, time, a little extra $$$?  We will first lay the foundation for success, which is nutrition.  Real food and high quality supplements to fill in the gaps is key to reaching your goals.  Advocare has over 70 products and our team will find the perfect fit for you.  Your plan will be personalized to meet medical conditions as well.  We will coach you through it all 🙂  Once that’s in order, we will layer on the fitness.  Again, I am your coach and I will give you workouts that are sustainable in your life.  Your personalized program will depend on whether you workout at a gym with lots of equipment, spend your “fitness” time in group classes, or workout at home with little or no equipment.  

Smoothie Shopping List

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I realized today when I was shopping at Trader Joe’s that I have a mental smoothie shopping list that I use.  I keep foods from this list in my kitchen so that my family can have a variety of smoothie options available to them.  So I’ve decided to put MY list down on “paper” and share it with you!  With smoothies, I encourage you to be creative!   Some are better than others, but soon you will find combinations you LOVE!  This happens to be my list, so feel free to add other foods to your list.


FRUITS 
bananas
apples
oranges
strawberries
rasberries
blueberries
blackberries
pineapple
mango
papaya
kiwi
dates
*If possible, choose ORGANIC and SEASONAL fruit.  If not, consider frozen fruit.  Also remember that fruit has a lot of sugar, so go easy and leave room for your green friends I list next!
 
GREENS
kale
spinach
parsley
cucumber
 
PROTEIN SOURCE
high quality time-release chocolate protein powder 
organic greek plain yogurt
almond butter
oatmeal
 
LIQUID
water
almond milk (we don’t have much dairy around here)
orange juice
coconut milk/water
and yes, coffee and herbal tea
 
EXTRA GOODIES
coconut oil – click HERE to check out the best coconut oil!  If you order by clicking on any of my links and have never ordered from Tropical Traditions in the past, you will receive a free book on Virgin Coconut Oil, and I will receive a discount coupon for referring you!
honey
bee pollen
flax seeds
hemp seeds
spirulina
mint leaves
cinnamon
ginger
agave nectar
stevia
 



WHY I’M A FAN OF SMOOTHIES:

  1. Blending food takes care of the first step in digestion: chewing!  Food breaks down faster in the stomach.  It’s like a mini-vacation for your digestive system 🙂
  2. Smoothies offer a chance to “eat” food you usually wouldn’t eat.  For instance, I dislike Kale… a lot!  I’ve tried it different ways, it’s just gross to me.  One day I got brave and put a small amount in a smoothie.  Surprisingly I didn’t hate it!  In fact, I kinda liked it.  Slowly I began adding more and more kale.  Now I’m to the point where I crave it.  Yes, I’ve gone there!
  3. Smoothies offer a chance to sneak food to your kids body that they would NEVER imagine eating!  THIS REALLY WORKS!  At first my kids had no idea what they were “eating”, but by this point, they know I put all sorts of stuff in.  Both of my kids like their smoothie different ways, and I adjust them according to their preference.
  4. They are easy.
  5. They are fast.
  6. They are yum.
These are some of my favorite smoothies:
 
 BERRY GOOD SMOOTHIE
 
 
Please share the foods you add to your smoothies!

CHOCOLATE COCONUT PROTEIN SHAKE

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This is what I had immediately following my workout today.  
High quality protein powder.
GOOD.
 
A tablespoon of 
GREAT!!!
HAPPY MOUTH.  HAPPY MUSCLES.
 
And read THIS for the coconut oil review.
 If you order by clicking on any of my links and have never ordered from Tropical Traditions in the past, you will receive a free book on Virgin Coconut Oil, and I will receive a discount coupon for referring you!

 

POST WORKOUT RECOVERY SHAKE

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It is super important to feed your body after a workout!  You must give it the fuel it needs to repair.  To keep your metabolism kicking after you exercise, you need to eat a proper post-workout “meal” within 45 min of that workout.  That can be hard to do, and that’s why I love a good supplement shake.  This is one of my favorites!
Chocolate Almond Protein Shake
Blend:
1/2 of a banana
High quality chocolate protein powder- BUY NOW
1 cup Almond milk
1 TBS Almond Butter
Perfect for the body and yummy to your tummy!