Some thoughts and discussions from me.

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Good morning – and happy July 1st Open-mouthed smile

After my parents left on Saturday, Shane asked what I wanted to do for the rest of the weekend, and I responded with two words: lay. low. I was pretty exhausted, and ready to get some things done around the house that have been neglected for the past week. I cleaned, laundered, worked on clients’ programs and online clients’ programs, finished a couple job assignments, and reeeelaxed.


In fact, my only outtings between Saturday afternoon and this morning have been church Saturday night, to the gym to train a couple clients, and to a farm stand to pick up some eggs. Today I feel refreshed and ready for the week!

After training my clients, I got my own workout in. I was feeling a little glum about my parents leaving, and thought a good strength workout would leave me feeling better. Here’s what I did:

cardio warm up, dynamic warm ups, then…

3 sets of 15 box jumps

1a. One-arm overhead kettlebell squat

1b. push ups

2a. barbell step ups (or downs, rather)

2b. kneeling lat pull downs

3a. stability ball plank roll outs (on toes)

3b. Kneeling cable holds

Then I stretched, and noticed that, yep, I felt much, much better! Smile

I walked home, and then started gathering up some ingredients to make the perfect post-workout smoothie.

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I have been looooving me some smoothies lately. I went a good 8 months without making one, so I’m likely just making up for lost time Winking smile My go-to shake has been my chocolate cherry smoothie, but yesterday I tried something different. I’m working with ViSalus to create a recipe with their Vi-Shape Mix, a primarily soy-based, gluten-free, low sugar protein powder mix that tastes like one of my favorite flavors ever…CAKE!


Aside from tasting like birthday cake, I wanted to try the protein powder because it was soy based. Can you believe I’d never tried a soy protein powder until now? The protein has whey included as well, but I was surprised to find that it mixed just as well as whey protein, and tasted as great, too! And one other very important fact that I looked for: it’s made from non-GMO soy.

Back to the smoothie!

The ingredients:


  • pineapple
  • almond or coconut milk
  • Vi-Shape mix
  • ice
  • coconut oil
  • sea salt
  • vanilla extract
  • almond meal

My first instinct was to make a pena colada smoothie, but I wanted to really make the cake flavor of the protein be able to shine, so I added the last three ingredients – sea salt, vanilla extract, and almond meal to give it more of the flavor of a pineapple upside down cake.

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Pineapple Upside Down Smoothie


1 c. ice

1 c. almond or coconut milk

2 scoops Vi-Shape mix

1 c. pineapple

1 tbsp. coconut oil

2 tbsp. almond meal*

1/2 tsp. vanilla extract

1/4 tsp. sea salt

Put all of the ingredients into your blender and blend on high, until smooth. Drink up!

*if you don’t have almond meal, almond butter would likely work well, too!


I topped mine with a sprinkling on unsweetened, shredded coconut to give it a little chew. Delicious Open-mouthed smile

Now I’m off to teach a HIIT class and train some clients. Happy Monday!

What’s your favorite post-workout snack?

If you make smoothies, what’s your go-to combination?

This post is sponsored by ViSalus, but as always, all opinions are my own.

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