Shake Up Your Morning with a Protein Shake

Often times my personal training clients ask me what to have for a snack. When most people think snacks, they think some form of packaged bar or worse, chips or cookies. If you’re looking to keep healthy and fit, or maybe lose body fat and trim up that waistline, then chips and cookies are out. So what to do when your eating schedule says that it’s time for a snack?

Blend up a shake!  As time is usually a factor, I prepare my shakes before work and pop them in the fridge for a mid morning boost between clients.

Here are a couple of my favorite shakes.

The Total Package

2 Apples

1 Kiwi

½ cup Strawberries

1 cup Baby Spinach

3 Tablespoons Yogurt

1 Tablespoon ground flax seed

1 teaspoon cinnamon

Splash of Lemon

4-6 ounces of Ice Green Tea

Low Calorie Whey Protein Powder (Optional)

Berry Burst

1 Apple

¼ Cup Pineapple

¼ Cup Mixed Frozen berries

1/4 Cup Beat Root

1 cup Baby Spinach

3 Tablespoons Yogurt

1/8 Cup Almonds or if you can find LSA mix (LSA stands for Linseed & Almond) Linseed is another word for Flax Seed.

4-6 ounces of Ice Green Tea

Low Calorie Whey Protein Powder (Optional)

Have any shake ideas of your own? You can contribute your shake ideas in the comments area below.

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By Rich Thurman, B.Sc., MA, CSCS, CPT

Health & Performance Coach

Active Lifestyle Co. Ltd

With a degree in Physiology from UCLA and a Masters Degree in Sports & Fitness Management, Rich combines his knowledge of rehabilitation and sports performance as well as nutritional studies to provide a complete and holistic approach to training clients. The focus is on lifestyle change which creates long term health.


About Rich Thurman III B.Sc, MA, CSCS, NSCA-CPT
Rich has a Bachelors of Science in Physiological Science from UCLA and a Masters of Sports Management from USF. He is certified by the National Strength & Conditioning Association, (NSCA) as a Personal Trainer (CPT) and Strength & Conditioning Specialist (CSCS). He is primary author of The Fitness Library and writes for various other publications, including the San Francisco Police Officer's Association. Rich is the founder of Xodus Fitness, which offers Fitness Consulting & Personal Training, Urban Body Transformation Bootcamps, Corporate Wellness. Rich also conducts Workshops and an annual lecture at the San Francisco State University Kinesiology Department. Please feel free to contact through any of the links below to inquire about professional services or opportunities.

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