I thought I’d have a little fun this Friday and share with you a little bit about most mornings in my home. Let’s just get this out of the way, I am not a morning person. I should really get myself a shirt that says; “I don’t do mornings well” or “food before words, please”. It takes effort on my part to get up early in the morning, have my quiet time and get the kids ready for the day. I have learned that mornings go much smoother if I have a routine; genius, I know. Thankfully, I am extremely self-motivated, so if I have given myself a routine, I do fairly well with it. Exercise is an enjoyable part of my morning routine that aids in starting my engine and gives me extra energy for the day. Who needs coffee when your powering through those burpees … right? (ha ha). Okay, exercise and maybe a little coffee.

Part of my morning routine includes having a protein shake after I workout, the PB&J shake is one of my go-to’s. I like this shake because the ingredients keep well in the refrigerator/freezer so you can always have them on hand. It also makes a great breakfast, even if I haven’t had a chance to workout, which typically means my kids haven’t gone off to school yet and I’m making extra for those little beggars. Who can say no to their cute little faces? Now for the fun part, for those of you who are getting your workouts in today, below I have for you a suggested lower body burnout, in addition to the recipe for my PB&J shake.

pb & j protein shake

Prep time: 5 minutes / Serving size: 1

Ingredients

2 tablespoons all natural peanut butter, creamy
3/4 cup organic blueberries, frozen
1 cup vanilla almond milk, unsweetened
1/2 cup plain Greek yogurt, I use 2%
1 scoop vanilla whey protein, I get 27 g protein in one scoop

1/4 teaspoon pure vanilla extract (optional)

Instructions

1. Using a blender, add all ingredients and cover.
2. Blend on high until frozen blueberries are fully incorporated, use rubber spatula to scrape sides if needed.
3. Pour into a cup and enjoy!

Nutrition Facts:

Protein: 39 grams
Carbs: 25 grams
Total Fat: 7 grams
Calories: 325

These nutrition facts are based on one serving and specific to the type of ingredients you use.

 

LOWER BODY BURNOUT

Ending your exercise with a ‘burnout’ is a great way to tone your muscles.
Following your workout, stretch well, and don’t forget to fuel your muscles with this yummy PB&J protein shake.

Each exercise is done for 45 seconds,
with 15 seconds rest between

• squats
• curtsy lunges
• pulse squats
• reverse lunge with a pulse lift
• jump squats
• squat steps
• jumping lunges