So in my last Blog you were given a quick and easy 5 minute fat blasting workout aimed at getting your heart rate up and helping you start to shape that body.

One of the most important things that you need to do after a workout is feed your muscles. It’s vitally important to their growth and to their recovery! The best thing for that is to drink a low calorie high protein smoothie. The protein in it is easily digestible and will give your muscles the nourishment they need.

So don’t skip this muscle building step. And because I am that kind of a gal, I have enclosed three yummy in your tummy recipes for quick high protein shakes. If you don’t feel like a million bucks after working out and drinking one of these smoothies, then we need to talk!

Seriously though, I cannot stress the importance of a great exercise regime combined with smart, clean, healthy eating. You will love the results and before long won’t even recognize that hot ripped body staring back at you!! What have you got to lose? (ok maybe a few pounds and inches, so get cracking!!!)


To Your Health!!!!






 Tropical-Trip Sipper

“This protein-rich smoothie helps my muscles recover a long run outside. Not only does it taste delicious, but it also helps me cool down and feel  refreshed!” 
                 ~ ALYSON MINER

1 frozen banana
½ cup frozen pineapple
1 tbsp shredded coconut
1 scoop vanilla protein powder
1 cup almond milk

Calories: 315, Fat: 8g,
Saturated fat: 3g,
Carbs: 41g, Fiber: 6g,
Protein: 28g


ChocolatePeanut Butter Blast

“This smoothie is a favorite of mine to have after doing an intense HIIT workout. I love peanut butter and chocolate, and knowing I have that healthy shake at the end keeps me going!”

½ cup crushed ice
1 cup water
1 scoop chocolate protein powder
1 tsp vanilla extract
1 tbsp peanut butter
½ half banana

Calories: 306,
Fat: 9g,
Saturated fat: 2g,
Carbs: 28g,
Fiber: 4g,
Protein: 30g


Very Berry – Yummie yummie

“I go to the gym in the morning, and this smoothie keeps me full until lunch. It has protein for muscle recovery, carbs for energy, plus loads of antioxidants from the berries and spinach.”


½ cup nonfat Greek Yogurt
1 scoop vanilla protein powder
½ banana
½ cup mixed frozen berries
Handful of spinach
¼ cup ice
¼ cup water

Calories: 377,
Fat: 1.5g,
Saturated fat: 0g,
Carbs: 44g,
Fiber: 8g,
Protein 45g