Sunday Shred: HIIT Cardio & Playlist

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Are you ready to get your sweat on? Sculpt those glutes and thighs with this targeted HIIT routine!

The HIIT (High Intensity Interval Training) Treadmill (or shall we say, "Shredmill") workout this week for kicking your metabolism into high gear and ultimate fat burning! Don't forget to checkout the Playlist too - it will definitely keep you on your toes during this workout!

Glute and Thigh Toning HIIT Routine

* You can download a readable version of the actual workout here.

Glute and Thigh Toning Playlist

• Eye of the Tiger - Survivor (4:05 min)
• Tik Tok - Ke$ha (3:19 min)
• Check It Out - Will.I.Am and Nicki Minaj (4:10 min)
• I Like It - Enrique Iglesias featuring Pitbull (3:51 min)
• Club Can't Handle Me - Flo Rida featuring David Guetta (3:53 min)
• Party in the USA - Miley Cyrus (3:22 min)
• Only Girl (in the World) - Rihanna (3:55 min)
• Seven Nation Army - The White Stripes (3:51 min)
• Sexy and I Know It - LMFAO (3:19 min)
• Payphone - Maroon5 (3:51 min)

** You will have a minute or two of music left over, so if you want to keep on cooling down, feel free! **

Enjoy it and let me know how you do!

Happy HIIT'ing!

Berrylicious Breakfast Smoothie

A crazy thing happened in our house a few days ago...I ran out of bananas!  I went bananas (haha!) because I could not make my favorite protein shake from Oxygen Magazine so I just threw together some ingredients we had on hand.  It turned out to be one of my favorite protein shakes!

Ingredients:

• 1 cup of mixed berries (I use an organic frozen blend of raspberries, blackberries & blueberries from Costco)
• 1 scoop of vanilla protein powder
• 6 oz of unsweetened almond milk
• 4 oz of liquid egg whites (make sure they are 100% egg whites, pasteurized)
• 1 Tbsp natural peanut butter or almond butter

Directions:

1. Blend all ingredients.

2. Enjoy!

Macros:

• Calories - 354
• Protein - 38 g
• Fat - 12 g
• Carbs - 28 g
• Sugar - 13 g
• He & She Tip: For those of you who do not want or need the extra fat in your shake...I tried this one recently without the peanut butter & used chocolate protein powder instead of vanilla & it was just as good!

Enjoy our recipes?  Get help with your grocery shopping here.

- Whitney

Clean Eat Recipe :: Bedtime Builder

The first time I had Whitney try a casein shake with water she hated it!  Casein is very thick so most people don't like it.  Try this version, we think it tastes like a milkshake!

Casein will slowly release amino acids to your muscles while whey will provide a quick shot of amino acids to your muscles.  Therefore, casein is beneficial to take before bed because it will provide your muscles with a steady stream of amino acids while you sleep.  You can also add flax to get a serving of healthy fat & fiber.  Make sure you choose a clean protein powder!

Ingredients:

• 4 oz liquid egg whites (pasteurized carton)
• Unsweetened almond milk (we use Almond Breeze unsweetened vanilla)
• 1/2 scoop Casein
• 1/4 scoop Whey
• Flax (optional)

Directions:

1. Add egg whites to a Blender Bottle (or a similar shaker bottle).

2. Add unsweetened almond milk until it hits 8-10 oz.

3. Add casein & whey protein powder (add in optional flax and/or water if it is too thick).

4. Mix together (you will have to shake for a minute or two) & enjoy!

Enjoy our recipes?  Get help with your grocery shopping here.

- Scott