Smoothies/Shakes Galore + Another Calorie Scorching Gym Workout!

Wednesday Wrap-Up 

Over the past several weeks, I have been posting a lot about our farmers market splurges. I will admit that we sometimes overdo it. What do I do with the fruit that we don’t think we can eat before it goes bad? We use it to make shakes! Instead of a big bowl of fruit salad as my after-dinner treat last night, I made a fruit smoothie using a hodge-podge of what we had left. You would not believe how easy it is to make. Blend the following ingredients in an old fashioned blender:

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  • 1 banana (this makes it creamy)
  • 4-5 strawberries (you don’t even have to slice them)
  • 4-5 blackberries
  • A handful of blueberries
  • 8 ice cubes
  • Enough skim milk to blend the mixture.

If you do not have enough milk when trying to blend, you will know. Add a little more or in my case, I added a little water. I like my shakes a little icy, so adding water tastes just as good. If we still have fruit leftover, we freeze it. That includes peeled bananas. Frozen fruit works just as good in a future shake, just skip the ice!

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Speaking of shakes. After a good strength workout OR as a quick breakfast on the go, I am a big fan of Mypolex Lite chocolate cream shakes. Each mix is separated into its own package, so when I am ready to make my shake, I just have to toss a banana in the blender, top it with a few ice cubes, add my shake mix, top everything with a skim milk/water combo, and blend. We just got an order in last night. Yaay for new baby toys!

Weekly Gym DUFifty workout

Once a week, I like to post a workout that can be done at a gym either before/after work or during my lunch break. That means 30-45 minutes of high intensity total body strength work mixed with short bursts of cardio to really maximize the effectiveness of the time that I have. I am fortunate enough to work in an area where there is a state of the art gym within walking distance to my office (and a YMCA nonetheless).

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Today’s workout took me approximately 40 minutes, and I dogged it. By that, I mean I struggled to finish all reps. Several times during the workout, I stopped to bend over and put my hands on my knees to catch my breath. On a good day, this workout can be done in less time. With that said, it was another DUFifty workout (Jen Dufresne original with total repetitions of separate sets of exercises totaling 50).

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The equipment that you need to complete this workout is listed below:

  • Kettlebell
  • Wall ball
  • 2 Dumbbells
  • Pull up bar or assisted pull up machine

There are four stations to the workout. Complete all reps of each exercise before moving on to the next exercise.

Warm up – Run 400 meters or .25 miles around a track or on a treadmill. Think warm up pace. If you are not a runner or do not have a track or treadmill, try jump roping, jumping jacks, high knees, etc. Two minutes.

Station 1 – Complete each exercise sequentially. Once you have completed one round of each exercise, repeat 2 times. That’s three times total!

  • Wall Balls x 10
  • Kettlebell Tricep Extension x 10
  • Plank Hold Bicep Curl x 10 each arm
  • Explosive Lunges x10 Each Leg

RUN 400 METERS – Around a track or on a treadmill. Again, for all runs, if you are not a runner or do not have a track or treadmill, see the warm up for alternative exercises here.

Station 2 – Complete each exercise sequentially. Once you have completed one round of each exercise, repeat 2 times.

  • Burpee Broad Jump x 10
  • Pull ups x 10 (use assistance or assisted pull up machine if necessary)
  • Kettlebell Swing with Step Out x 10 each side
  • Kettlebell Windmill x 10 each side

RUN 400 METERS – around a track or on a treadmill.

Station 3 – Repeat Station 1 exercises sequentially, this time two times through.

RUN 400 METERS – around a track or on a treadmill.

Station 4 – Repeat Station 2 exercises sequentially, this time two times through.

As with most DUFIfty gym workouts, on top of the great strength work that I got in, I also ran a mile (there is the cardio!). This is a great way to torch some serious calories. Calorie burn from a workout like this will also carry over into the rest of your day.

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