Category Archives: blueberry smoothie recipe

Love your workout, be happy!

Good Morning!  It’s another Fit Club Monday!  Are you happy with your progress?  Are you happy with your workouts?  If you aren’t it is up to you to change things up.  If you are not getting the results you want and you have been doing the same workout for months, change things up.  Do what you love, but you have to change things around to keep your workouts fresh and your body and muscles guessing!  I really believe that your attitude goes a long way towards your progress, so find a workout that you love.  If you don’t love working out, you just haven’t found the right one yet!  When you do, you will know it right away!  Working out gives you endorphins and will help you to be happier!

This also goes for your diet.  If you are at a plateau, then change up your meals.  Vary your calorie intake daily and see what happens.  Have more calories one day and considerably less the next.  Find where your body is happy and then get down to business!  This is called calorie shifting.  I really like using body bugg’s website to keep track of my calories, (be sure to keep a food journal as well so you remember what you have eaten and input it at the end of the day or as you eat each meal), but is a free site you can use to keep track of your calories. 

If you are in my area, tonight it our Fit Club – 7 PM at my house.  Be sure to get in touch with me (email or on facebook or twitter) and I’ll get you the info on how to attend!  There is no charge to come and workout with us each week and it is a great way to try some of the Beachbody workouts!  Trubo Fire is on the agenda tonight!  I am loving this workout.  It’s everything I like, cardio, kickboxing, a little dance and resistance training, and can’t forget the dreaded ab workout.  My abs hurt so bad after this week’s ab routine!  Whew!  I love it!


Squash Casserole

One of my readers and good friend gave me this recipe!  It is tasty and I made just a few changes to it to make it dairy free!

Slice squash and zucchini and place in a greased pan

Add a layer of Daiya cheese ( or regular cheese if you eat dairy products )

Continue layering the squash and cheese and then sprinkle with bread crumbs ( the recipe calls for ritz crackers, I didn’t have any!)

Bake covered with foil for 45 mins at 400 degrees F.  Uncover and let the top brown!

Fit Club Monday or Tuesday….

I tried several times yesterday to post and blogger was down.  So, no post from me yesterday.  So, it’s Fit Club Monday or Tuesday today!

I’ve been working out in the mornings for the last month or so and I am finding that I really like it better.  I get the workout done and I don’t have any way to come up with an excuse to not do it, nor do I get too busy with work or family.  Plus, I am finding that I am burning more calories throughout the day this way.  I am more active!!!  This is definitely a win-win!
I finally got my Body Gospel workout and I am loving it!  Ihave done 3 of them so far.  Body Revival, Core Revelation and Stretching in the Spirit!  I did them all at once – it was a little over an hour and according to the bodybugg I burned 320 calories.  Pretty good burn!
Body Gospel®
The inspirational Body Gospel workouts, set to chart-topping gospel music, combine the power of your faith with your desire to lose weight and get fit
Give praise. Get RESULTS.

Body Gospel is a comprehensive fitness program that connects the power of your faith with your desire to lose weight and get fit. It includes fat-burning cardio workouts set to uplifting gospel music, muscle-firming resistance bands, and a complete nutrition plan created by inspirational fitness expert Donna Richardson Joyner to help you transform your body, mind, and spirit.

Order now and get Donna’s 3-Day Jump-Start Plan to help you lose up to 3 pounds and 3 inches in just 3 days—guaranteed!

6 glorious workouts for a slimmer body and stronger spirit

Body Revival

Lift your spirit, slim your body, and feel energized all day long with this calorie-blasting cardio workout. (Approx. 35 mins.)

Power & Praise

Tone and define your muscles while you burn fat in this interval training workout that uses Donna’s specially designed resistance bands. (Approx. 35 mins.)

Gospel Glory

Shrink your hips and thighs and flatten your tummy with this advanced body-slimming cardio workout. (Approx. 45 mins.)

Strength & Spirit

Sculpt and tone your body from head to toe. You’ll alternate between strength and cardio training for maximum fat and calorie burning. (Approx. 55 mins.)

Core Revelation

Lose those love handles and define your abs while slimming and trimming your thighs and backside at the same time. (Approx. 20 mins.)

Stretch in the Spirit

Increase your flexibility, reduce stress, and breathe new life into your healthy temple. (Approx. 10 mins.)

Tools for tracking your progress

Total Transformation Guide

Track your progress with a 30-day workout calendar and inspiration journal, and read daily scripture to help strengthen your faith in God and yourself.

Feed Your Body, Feed Your Soul Nutrition Guide:

Lose weight, stay satisfied, and have more energy with Donna’s delicious and filling recipes for meals and snacks.

Body Gospel Basic 10 Training Cards

Get a quick workout on the go—anytime, anyplace.

Body Gospel Bands

Sculpt and define long, lean muscles with these pro-grade resistance bands.

24/7 Online Access

Get training, nutrition tips, and amazing support from Donna and the Body Gospel community.

Plus 3 FREE Gifts

Bonus Workout – Stepping in the Spirit

Enjoy an inspirational walking workout set to uplifting gospel hits. (Approx. 20 mins.)

3-Day Jump-Start Plan

Lose up to 3 pounds and 3 inches in just 3 days with this safe yet effective quick-start program.

Bonus Workout – Body Gospel LIVE!

With this energetic, fun-filled workout to a live gospel choir, you’ll be sweating in the spirit in no time! (Approx. 30 mins.)

30-Day Money-Back Guarantee

You have 30 days to try Body Gospel for yourself. If you don’t get the results you want, simply return it within 30 days for a full refund of the purchase price (less s&h)—no questions asked. But keep the 3-Day Jump-Start Plan, Stepping in the Spirit, and Body Gospel LIVE! as Donna’s gifts.

Consult your physician and follow all safety instructions before beginning any exercise program.

Body Gospel Bands contain natural rubber latex, which may cause allergic reactions.

Here is a couple of recipes from the Nutrition Guide:

Chocolate Almond Madness Smoothie:
in a blender, combine

1 scoop chocolate Shakeology

3/4 cup water

1/4 cup almond milk
1/2 tsp almond extract
1 cup crushed ice
157 calories, 17.5 g protein, 19.5 g carbs, 1.5 grams fat, 3 g fiber
South of the Border Burger
form 4 oz lean turkey into a patty and broil for 5 mins on each side.  Place burger in a whole-grain hamburger bun and top with 1/4 cup black beans, 2 slices tomaot and 1-2 Tbsp salsa.  Serve with a samll mixed green salad tossed with 1 tbsp low-calories salad dressing.

385 calories, 30 g protein, 39 g carbs, 13 g fat and 8 g fiber.

Fit Club Monday!

I love Monday’s!!  Fit Club Monday’s are fun!  Workouts, Shakeology tasting and info on all kinds of Beachbody Products!

Today’s Featured workout is Tony Horton’s One on One.  This is a great workout delivered to your door every month and this month includes a sneak peek workout – Turbo Fire!  Purchase Now

Today’s recipe comes from Health magazine.

Berry-Lime Liquado
Are the berries in your fridge looking sad?  Buzz them up in the blender for a refreshing Mexican-style agua fresca.

Puree 1 1/2 cups strawberries and 1 1/2 cups blueberries in a blender.  Place in a fine mesh sieve over a bowl and strain juice into bowl;  discard seeds and pulp.

Rinse blender, pour in juice and blend with 1 cup ice, 1 cup water, 2 tbsp lime juice and 2 tbsp agave nectar or sugar.

Serve over ice and garnish with mint.

I’m always looking for suggestions for workout songs.  Feel free to leave me a comment with your favorite workout song and I’ll use it and also link to your blog page just for fun!

Push Play today!

fit club monday

It’s Monday again, and that means – Fit Club Monday! I am getting a late start today since we decided to prolong our weekend at the lake. We squeezed every little bit we could and I love that! Just got home and wanted to be sure to keep you informed!

When you are trying to lose weight, working out or just wanting to be healthy, there is no better way than to increase your water intake. I know I talk a lot about water here, but it is that important. Staying properly hydrated during a workout is important, as we all know because your performance hinges on it. But how do you know how much is enough? Is it really possible to drink too much water?

P90X® Results and Recovery

Refuel, re-energize, and reduce muscle soreness with this after-workout shake. Four parts carbs to one part protein ensures speedy muscle repair after intense workouts!*

Recover faster and see better results!
This great-tasting shake is specially designed to provide the precise nutrients you need to recover quickly after intense workouts. P90X Results and Recovery Formula offers a unique mix of:
Simple and complex carbohydrates for optimum glycogen replenishment*
A high Protein Efficiency Ratio (PER) blend to provide the critical building blocks for rapid muscle resynthesis*
Vitamins, including antioxidants, to help reduce muscle soreness and assist in repair and growth*
Studies show that with proper nutrition during the first hour following a workout you can increase your body’s ability to recover more than 100%. The key component to maximizing this “window of opportunity” is a formulation of approximately 4 parts carbohydrates to 1 part protein.

P90X Results and Recovery Formula is a state-of-the-art, great tasting, body-shaping cocktail that’s guaranteed to take your workouts to the next level.

Today’s Recipe:

Heart-Healthy Blueberry Smoothie – Thin Kitchen Recipe Book by Beachbody
Serves 1

This blue machine powers you up with antioxidants to keep you pumping strong.

1 scoop protein powder(your choice) (Beachbody has a great whey one, I don’t do dairy, I prefer Sun Warrior)
1/2 cup fresh orange juice
1 cup fresh or frozen blueberries

Place ingredients in a blender. Add ice and blend until smooth.

This smoothie makes a great immune booster when you are feeling worn down. Also serves as a grea afternoon pick-me-up.

Calories – 250, Fat total – 3 g, Sat Fat – 1 g, carbs – 39 g, fiber 5 g, protein 20 g (based on Beachbody whey protein powder)

Discussion: do you drink water during/after your workouts or do you feel you need a recovery drink. For me, it all depends on the workout I am doing. I LOVE the recovery drink. It is tasty – like an orange julius. As Tony Horton says – I workout just so I can drink the P90X recovery drink!!!