Monday, August 11, 2014

Mix it up Workout!

I was getting a bit tired of my workout routines so I figured I'd mix it up a bit and I came up with this little gem of a workout.

Complete it in under 30 minutes with 1 minute breaks in between each rotation.  Limited rests in between each exercise.


Mix it up

Alternating single arm bicep curl  (10-15 reps)
squats (20)  w/weights
wide pull ups (max reps)
burpee (20)  add weights to increase intensity
Alternating dumbbell shoulder press (10-15 reps)

Water Break

Hammer curl (10-15 reps)
Sumo squats (20) w/weights
Chin up (max reps)
In/out burpee (go back to plank with feet together than go wide legs and back up)
Arnold press (10-15 reps)

Water Break

Static arm curl (12 reps each arm, switch every 4 reps)
Step back lunge (10-12 per leg, do one leg at a time)
Close grip pull up (max reps)
Prison cell push up (min 5 cycles/reps)  (Down to plank do a push up, knee in, push up, knee in, push up, stand up. That's 1 rep)
Standing in/out shoulder fly (12-15 reps)

Water Break

Standard curls (10-15 reps)
Front to back lunges (10-12 per leg)
Switch grip pull up (max reps)
Level 1 drill (min 5 reps) (Down into plank, 4 push ups, 8 plank runs, stand up, that's 1)
Bent over Y/T shoulder fly.  Keep thumbs pointed up! (15-20 reps)

Water Break

Cross body curls (10-15 reps)
Side to side lunges (24 total reps)
Vaulter pull ups (max reps)
Level 2 drill (min 5 reps) Same as Level 1 except do 8 push ups and 16 plank runs
Upright row/press (12-15 reps)

ENJOY!

Wednesday, March 7, 2012

Visalus vs Shakeology


Just one example / comparison about Meal Replacement Shakes currently available. Shakeology vs. Visalus Shake, it's an interesting read. I invite you to also read the listed links within this comparison as well as go google some of the ingredients listed in both products as well as look at who created both products if you're able to find that out.

Here's the link to co creator of Shakeology, Darin Olien's site. http://darinsnaturals.com/
and


From Visalus' website:
"ViSalus products are made from the world’s best ingredients and formulated by a Scientific Advisory Board comprised of the brightest minds in nutritional science".


-------------
Comparison of Shakeology to Body Bi Vi (Courtesy of Awesome fellow TBB Coach Meridith Brooke Ellis)

Cost
Body by Vi- $49.00-$249.99 per month, depending on which “level” of program you buy.

Shakeology- $89.95-119.95 per month

Servings
Body by Vi-They recommend taking 2 shakes per day plus their brand of snacks (not included in price)
...
Shakeology-One shake per day. We want you to eat real food.
This is not a “diet” but a lifestyle change. “Real” food is important.

Cost per serving
Body by Vi-$1.50 each. $3.00 for two shakes daily. Up to $8.30 per day if you buy their higher end package. Remember-snacks cost extra.

Shakeology-$3.50-4.10 per day

Supplements
Body by Vi-20 supplements worth

Shakeology-38 supplements worth

Guarantee?
Body by Vi-30 day money back

Shakeology-30 day money back

Diabetic friendly?
Body by Vi-Yes but no evidence of low glycemic index mentioned

Shakeology-Yes. In addition to being lower in sugar, we are low in the glycemic index.

Artificial sweeteners? Refined sugars?
Body by Vi-Yes-sucralose. Google sucralose and the arsenic connection for more information about how bad this stuff is for you.  http://lmgtfy.com/?q=sucralose+and+the+arsenic+connection

Shakeology-Not a one!

Multiple flavors?
Body by Vi- No,only their sweet cream flavor

Shakeology-Yes,Chocolate (my favorite!) and Greenberry. Other flavors are currently being trialed.

What can you add to it?
Body by Vi-Their brand of mix flavors plus milk, fruit

Shakeology-Whatever you want! Peanut butter, fruit, milk, almond milk. Soy milk, water, coffee, peppermint flavor, vanilla flavor, sugar free jello pudding flavors-the possibilities are endless!

What about digestive health?
Body by Vi- Prebiotics included. 100% dietary fiber included. (Just be aware that if you eat something later that is high in fiber, you may end up gassy with diarrhea as too much fiber can cause this, in addition to cramping.)

Shakeology- Prebiotics/probiotics included. 12% of dietary fiber included. Eat plenty of fruits and vegetables to get your 100% daily fiber intake or if you have difficulty, you can add fiber to the shake.

Nitty gritty nutrition
Body by Vi- Fat in grams 1g
Sugar-
Carbs- 7 grams*
Calories-90 calories*
Sodium-75mg
Protein-12g

Shakeology- Fat in grams
Sugar-11 grams*
Carbs-19 grams*
Calories-140 calories*
Sodium-95mg
Protein-15g

Calories
Body by Vi-90 calories plus what you add

Shakeology-140 calories plus what you add

Caffeine free?
Body by Vi-Not sure

Shakeology-Yes!

Proteins
Body by Vi-“High quality” “Tri-sorb” protein
(This is a term that they invented. Whey protein is whey protein point blank. When you start changing molecules, you can no longer call it a protein. This is a marketing gimmick.)

Shakeology-High quality whey protein

Ingredients
Body by Vi-“not as many, sometimes less is more”
**The above quotes are from link #2 below.
Contains Milk and Soy
Lactose and Gluten free
23 vitamins/minerals
Vitamin A Vitamin C Calcium Iron Vitamin D Vitamin E Vitamin K thiamin Riboflavin Niacin Vitamin B6 Folate Vitamin B12 Biotin pantothenic acid Phosphorus Iodine Magnesium Zinc
Selenium Copper Manganese Chromium Molybdenum, FibersolTM, AminogenTM, Soy Protein Isolate, Digestive Resistant Maltodextrin (from FibersolTM),Whey Protein Hydrolysate,Whey Protein Concentrate, DiCalcium Phosphate, Sunflower Oil, Natural and Artificial Flavor, Medium Chain Triglycerides, Maltodextrin, Gum Arabic, Xanthan Gum, Sodium Caseinate, DiMagnesium Phosphate, Magnesium Oxide, Soy Lecithin, Mono and Diglycerides, Patented Protease (from AminogenTM), DiPotassium Phosphate, Sucralose, Ascorbic Acid, Vitamin E Acetate, Chromium Amino Acid Chelate, Molybdenum Amino Acid Chelate, Selenium Amino Acid Chelate, Biotin, Vitamin A Palimate, Niacinamide, Potassium Iodide, Zinc Oxide, Copper Gluconate, Calcium Pantothenate, Cyanocobalamin, Manganese Sulfate, Cholecalciferol, Pyridoxine Hydrochloride, Thiamin Mononitrate, Riboflavin, Phytomenadione and Folic Acid.

Shakeology-70+ high quality ingredients

23 vitamins/minerals
Various fruit extracts (acerola, camu-camu, pomegranate, bilberry, blueberry, acai, Goji, Cordyceps, Rose Hips, Maitake, Reishi, Citrus bioflavonoids, Gingko), Whey protein, Chromium, Hydrilla, Apple pectin, Flax seed meal, Chia seed meal, Blue green algae, Spinach powder,oatgrass, wheatgrass, Barley grass, Grape seed extract, cinnamon, natural vanilla flavor, chocolate powder, cocoa powder, xanthum gum, ,guar gum, pea fiber. Also contains an enzyme blend to assist digestion (amylase, papain, cellulose, lactase, lipase, protease, and bromelain)
(Greenberry)
Vitamin A (as beta-carotene) 5000 IU 100%
Vitamin C (as ascorbic acid) 180 mg 300%
Vitamin D (as cholecalciferol) 200 IU 50%
Vitamin E (as d-alpha tocopheryl succinate) 15 IU 50%
Vitamin K1 (as phytonadione) 40 mcg 50%
Vitamin B1 (as thiamin HCL) 1.5 mg 100%
Vitamin B2 (as ribofl avin) 1.3 mg 77%
Vitamin B3 (as niacin) 5 mg 25%
Vitamin B6 (as pyridoxine HCL) 2 mg 100%
Folic acid 200 mcg 50%
Vitamin B12 (as cyanocobalamin) 6 mcg 100%
Biotin 90 mcg 30%
Pantothenic acid (as d-calcium pantothenate) 5 mg 50%
Calcium (as dicalcium phosphate) 500 mg 50%
Iron (as ferrous fumarate) 4.5 mg 25%
Phosphorous (as dicalcium phosphate) 250 mg 25%
Iodine (as kelp) 52 mcg 35%
Magnesium (as oxide) 80 mg 20%
Zinc (as zinc oxide) 6 mg 40%
Copper (as copper oxide) 0.8 mg 40%
Manganese (as manganese amino acid chelate) 2 mg 100%
Chromium (as chromium amino acid chelate) 60 mcg 50%
Molybdenum (as sodium molybdate) 30 mcg 40%
Whey protein (isolate) 15 g †
PROPRIETARY SUPER-FRUIT BLEND: 2075 mg †
Acerola powder (fruit), Camu-Camu powder (fruit), Pomegranate
powder (fruit), Bilberry powder (fruit), Blueberry powder (fruit),
Lycium (Goji) powder (berry), Açai powder (berry), Cordyceps,
Maitake powder, Reishi powder, Citrus biofl avonoids, Rose Hips
powder (fruit), Schisandra powder (berry), Suma powder (root),
Gingko powder (leaf).
Amount Per Serving % Daily Value**
PROPRIETARY FRUIT POWDER BLEND: 1500 mg †
Banana powder, Carrot powder, Orange powder,
Pineapple powder, Raspberry powder, Strawberry powder.
Maca powder (root) 1000 mg †
Sacha inchi (Plukenetia volubilis) meal 1000 mg †
Yacon (Smallanthus sonchifolius) powder 1000 mg †
Flax (seed) meal 700 mg †
Chia (seed) meal 500 mg †
Chlorella 350 mg †
Spirulina 350 mg †
Hydrilla 300 mg †
Apple fi ber powder 250 mg †
Astragalus powder (root) 200 mg †
Blue green algae 200 mg †
Spinach powder 200 mg †
MSM (methylsulfonylmethane) 150 mg †
Pea fi ber 150 mg †
Quinoa (sprouted) 150 mg †
PROPRIETARY NONDAIRY 150 mg †
PROBIOTIC BLEND:
Bifodobacterium longum, Lactobacillus acidophilus, Lactobacillus
acidophilus DDS-1, Lactobacillus bulgaricus, Lactobacillus casei,
Streptococcus thermophilus.
PROPRIETARY ENZYME BLEND: 130 mg †
Amylase, Papain, Cellulase, Lactase, Lipase, Protease, Bromelain.
Ashwagandha powder (root) 100 mg †
Barley grass 100 mg †
Kamut grass 100 mg †
Oat grass 100 mg †
Wheat grass 100 mg †
Stevia 75 mg †
Amaranth (sprouted) (Amaranthus hypochondriacus) 50 mg †
Grape seed extract (seed, 95% proanthocyanins) 50 mg †
Green tea decaffeinated extract 50 mg †
(leaf, 50% polyphenols)
Holy basil powder (leaf) 50 mg †
** Percent Daily Values are based on a 2,000 calorie diet.
† Daily Value not established
OTHER INGREDIENTS: Fructose, xantham gum, natural strawberry and raspberry fl avors, guar gum, natural vanilla fl avor, and cinnamon powder.
Shakeology is gluten free and caffeine free.

Links to check out:

The first link brings about some great points, whereas the second link is full of opinions of that person who also happens to sell Body by Vi.

**Food for Thought:
FACT: The RDA for calories is 2000kcal/day. We all know that in order to lose weight you need to burn more than you take in. THAT DOES NOT MEAN THAT YOU GO EXTREMELY LOW IN YOUR CALORIC INTAKE! When you go below 1200-1300 calories per day, you put your body into starvation mode, thus shifting your metabolism to SLOW DOWN and burn calories more slowly. If you were to take in just two “Body by Vi” shakes (without additives) daily plus a regular meal (let’s assume that meal is around 350 calories), plus two 100 calorie snacks, you’ll only be taking in 550 calories. Why is it so low in calories? They simply aren’t offering you the fuel you need to get through the day. By skimping on glucose (essential for your brain to function) and other carbohydrates (4 calories per carb), they can offer you lower calories. Offering a 90 calorie shake sounds good on paper, but in practice this simply does not make sense. By reducing your carbohydrate intake, you will essentially cause your body to begin burning proteins instead of carbohydrates like it is supposed to. Why is this bad? The main source of protein that your body will have will not be an adequate amount of protein found in a BBV shake. Instead your body will begin to degrade the proteins in your muscle. Because your body is not supposed to use its own proteins for fuel, large waste protein byproducts are made which must then be flushed out of your body. These waste protein byproducts are known as “ketones” and require a great amount of water to be flushed out. Because of this fact, you will start to urinate a lot, excreting a great amount of water weight. If you do not properly hydrate, then you will easily become dehydrated. After a few days, you’ll be fatigued and cranky. This is because: 1. Your body won’t be getting the energy it needs to run properly. 2. You’ll be dehydrated. (Fatigue is a symptom of dehydration.) 3. You’re in starvation mode.

What I like about the shakeology is the design of the program. It’s easy. You drink one shake a day and make healthy choices. You can make the shake how YOU like it. You get to eat REAL FOOD-not a processed snack made by a company to sell. Fruits and vegetables are encouraged. It’s up to YOU. You are encouraged to exercise while on shakeology. THERE IS NO MAGIC PILL OR POWDER THAT CAN TAKE THE WEIGHT OFF! It comes off with hard work, behavior modification, and patience. Any program that promises you instant results may cause you to initially lose a few pounds, but as time goes on you’ll gain the weight back and only end up losing money.

Again the choice is up to you. If you do not wish to use Shakeology in your plans to lose weight, then that’s ok. Beachbody coaches are not here to “push” products. We inform you of what we have available which has helped us and may help you. You make the choice that best suits your lifestyle and goals. Please contact your Beachbody coach for further information!

Tuesday, September 27, 2011

Insanity Pure Cardio Fit Club

Woodcreek High School Fit Club Workout.

Every Monday night at 7:30PM. Come get your sweat on, we do different workouts every week so don't be intimidated thinking it's only Insanity workouts we'll do. All are welcome to attend, bring a workout buddy and join in on one of the many fitness & weight loss challenges going on!

www.facebook.com/woodcreekfitclub

Thursday, September 1, 2011

Friday, August 26, 2011

3 Day Shakeology Cleanse

I've been feeling a bit off nutritionally as of late so I'm doing a reset by starting the Shakeology 3 Day Cleanse.  I've not done one yet so this should be interesting especially since I'm in week 3 of my current round of P90X!  Not advisable btw, we'll see how it goes, I did P90X Plyometrics yesterday and made it though, I'm taking that as a good sign.

The Cleanse I'm following looks like this.


BREAKFAST:
Shakeology (150 calories)
1 scoop
1⁄2 cup of fruit (60-90 calories)-optional add ice
8-10 oz of water

SNACK
1 piece of fruit (85 calories)
Apple, pear, orange, banana mango, etc

LUNCH:
Shakeology (150 calories) 1 scoop
Add ice
10 oz of water

1 cup of green tea or a Detox Tea
SNACK:
(either snack here or after dinner one or the other) Shakeology (150 calories)
1 scoop
Add ice
8-10 oz of water

DINNER:
Salad with Grilled white fish or poultry (roughly 340 calories)
NO DAIRY, or EXTRA SUGARS
Use low fat dressing
You can put your 2 snacks before/after any of the MAJOR MEALS-Breakfast Lunch & Dinner
Fruit is optional
(some of you will need the calories where others would not)

NO DIARY products at all for maximum results (no almond soy or rice milk.) 4oz. WHITE GRILLED PROTEIN (Poultry or Fish)
NOTE: you can eat your salad for lunch instead of dinner if you prefer DRINK LOTS OF WATER !!!
REPEAT all 3 Days
NEED MORE SHAKEOLOGY?


www.shakestore.info
www.916GetFit.com

Tuesday, July 19, 2011

P90X Fit Club Workout, Roseville

July 18th was our weekly Woodcreek High School Fit Club workout in Roseville and it was a blast! We had are largest group yet with 70 people joining in on the fun!


 

 We're launching our SUMMER FAT BLAST challenge running the entire of month of August.

This is an exciting challenge for YOU to focus on your health and fitness. This is for all fitness levels, ANYONE can participate and EVERYONE can succeed.  We're going to have fun while YOU get fit, gain muscle, and lose weight!
Here's how it WORKS and here's what you'll GET
  • COMMIT to Exercise
  • CLEAN eating
  • ATTEND weekly Fit Club for Motivation, Inspiration, & Guidance.
  • WEIGH and MEASURE
  • PICTURES, before & after
  • BRING a friend or workout buddy and receive a Fit Club Raffle Ticket for each new workout buddy.
  • WIN a prize as BIGGEST LOSER (I like to call it our biggest WINNER)!
Just attend the next Fit Club workout or contact me and I'll get you setup.


Monday, July 11, 2011

How to make Almond Milk


Love this stuff! It's perfect for my morning Chocolate Shakeology!


Ingredients:
1 cup raw almonds
8 cups water


Soak 1 cup almonds in water for 4 hours, rinse and add to 6 cups cold water in a blender...I use the VitaMix. :)


Hit it on high for 30-40 seconds.  Strain through fine strainer and place almond pulp in blender one more time with 2 cups water...hit it again!
Strain pulp from the almond milk, use the cheese cloth to get all the fine particles.
Refrigerate!


My favorite Almond Milk mix with Shakeology is:
1 cup cold water
1 cup fresh home made almond milk
1 medium banana
1 Tbsp peanut butter
5 ice cubs
1 scoop Chocolate Shakeology


Enjoy!

Tuesday, June 28, 2011

Shakeology Recipies with Calorie Count


Someone asked about this today and thought I'd post it here.  It's also available on the TeamBeachbody.com site under Eat Smart / Shakeology Recipes as well.

Chocolate Shakeology® Recipes

Chocolate Shakeology
Here's how to make it: For each of these delicious recipes, add 1 serving of Chocolate Shakeology and ice to taste (add more ice for a thicker shake) to the ingredients listed. Mix in blender until creamy.
You've got the choices: Fresh or frozen fruit. Regular, skim (nonfat), almond, or rice milk (the more milk you add, the creamier). And almond butter instead of peanut butter—use whichever you like better. Enjoy!*
*Keep in mind that substitutions will affect nutrition values listed.

Less than 200 Calories200–300 Calories300–400 Calories

Less than 200 Calories

Mocha Chiller

Mocha Chiller

1 serving of Chocolate Shakeology
  • 1 cup cold coffee
Calories:142
Protein:17 g
Carbs:17 g
Fat:1 g
Saturated Fat:< 1 g
Calories from Fat:10
Chocolate Twilight

Chocolate Twilight

1 serving of Chocolate Shakeology
  • 1 tsp. vanilla extract
  • 1 cup water
Calories:144
Protein:17 g
Carbs:18 g
Fat:1 g
Saturated Fat:< 1 g
Calories from Fat:10
Breakfast at Hazel's

Breakfast at Hazel's

1 serving of Chocolate Shakeology
  • 1 tsp. hazelnut extract
  • 1 cup water
Calories:152
Protein:17 g
Carbs:20 g
Fat:1 g
Saturated Fat:< 1 g
Calories from Fat:10
Chocolate Minty

Chocolate Minty

1 serving of Chocolate Shakeology
  • 1 tsp. mint extract
  • 1 cup water
Calories:156
Protein:17 g
Carbs:21 g
Fat:1 g
Saturated Fat:< 1 g
Calories from Fat:10
Almond Mocha Chiller

Almond Mocha Chiller

1 serving of Chocolate Shakeology
  • 1 tsp. almond extract
  • 1 cup cold coffee
Calories:154
Protein:17 g
Carbs:20 g
Fat:1 g
Saturated Fat:< 1 g
Calories from Fat:10
Chocolate-Covered Strawberries

Chocolate-Covered Strawberries

1 serving of Chocolate Shakeology
  • 1 cup strawberries
  • 1 cup water
Calories:188
Protein:18 g
Carbs:28 g
Fat:1 g
Saturated Fat:< 1 g
Calories from Fat:10
Choc-Orange

Choc-Orange

1 serving of Chocolate Shakeology
  • ½ cup orange juice
  • ½ cup water
Calories:196
Protein:18 g
Carbs:30 g
Fat:1 g
Saturated Fat:< 1 g
Calories from Fat:10

200–300 Calories

Coconut Dream

Coconut Dream

1 serving of Chocolate Shakeology
  • 1 tsp. coconut extract
  • ½ cup skim (nonfat) milk
  • ½ cup water
Calories:200
Protein:21 g
Carbs:28 g
Fat:1 g
Saturated Fat:< 1 g
Calories from Fat:10
Chocolate Raspberry

Chocolate Raspberry

1 serving of Chocolate Shakeology
  • 1 cup raspberries
  • 1 cup water
Calories:213
Protein:18 g
Carbs:32 g
Fat:2 g
Saturated Fat:< 1 g
Calories from Fat:20
Chocolate Spice

Chocolate Spice

1 serving of Chocolate Shakeology
  • 1 tsp. cinnamon
  • ½ tsp. nutmeg
  • 1 cup skim (nonfat) milk
Calories:232
Protein:25 g
Carbs:32 g
Fat:1 g
Saturated Fat:< 1 g
Calories from Fat:10
Strawberry Thunder

Strawberry Thunder

1 serving of Chocolate Shakeology
  • 1 cup strawberries
  • ½ cup blueberries
  • 1 cup water
Calories:236
Protein:19 g
Carbs:39 g
Fat:1 g
Saturated Fat:< 1 g
Calories from Fat:10
Orange U Happy

Orange U Happy

1 serving of Chocolate Shakeology
  • ½ cup raspberries
  • ½ cup orange juice
  • ½ cup water
Calories:228
Protein:19 g
Carbs:37 g
Fat:1 g
Saturated Fat:< 1 g
Calories from Fat:10
Dark Blue Moon

Dark Blue Moon

1 serving of Chocolate Shakeology
  • 1 cup blueberries
  • 1 cup water
Calories:228
Protein:18 g
Carbs:38 g
Fat:1 g
Saturated Fat:< 1 g
Calories from Fat:10
Choconana

Choconana

1 serving of Chocolate Shakeology
  • 1 medium banana
  • 1 cup water
Calories:245
Protein:18 g
Carbs:44 g
Fat:1 g
Saturated Fat:< 1 g
Calories from Fat:10
Chocolate Berry Blast

Chocolate Berry Blast

1 serving of Chocolate Shakeology
  • ½ cup raspberries
  • ¼ cup blueberries
  • ½ cup blackberries
  • 1 cup water
Calories:252
Protein:20 g
Carbs:42 g
Fat:1 g
Saturated Fat:< 1 g
Calories from Fat:10
Banana Split

Banana Split

1 serving of Chocolate Shakeology
  • ½ medium banana
  • 2 fresh pineapple rings
  • 2 large strawberries
  • 1 cup water
Calories:257
Protein:18 g
Carbs:46 g
Fat:1 g
Saturated Fat:< 1 g
Calories from Fat:10
PB and J

PB and J

1 serving of Chocolate Shakeology
  • 1 Tbsp. natural peanut butter
  • ½ cup strawberries
  • 1 cup water
Calories:264
Protein:21 g
Carbs:26 g
Fat:9 g
Saturated Fat:2 g
Calories from Fat:80
Pumpkin Pie

Pumpkin Pie

1 serving of Chocolate Shakeology
  • ½ cup unsweetened canned pumpkin
  • ½ tsp. cinnamon
  • ½ tsp. nutmeg
  • 1 cup skim (nonfat) milk
Calories:272
Protein:26 g
Carbs:41 g
Fat:1 g
Saturated Fat:< 1 g
Calories from Fat:10
Nuts for Chocolate

Nuts for Chocolate

1 serving of Chocolate Shakeology
  • 1 Tbsp. almond butter
  • ½ tsp. almond extract
  • 1 cup almond milk
Calories:285
Protein:20 g
Carbs:23 g
Fat:13 g
Saturated Fat:< 1 g
Calories from Fat:120
Choco Cherry-Licious

Choco Cherry-Licious

1 serving of Chocolate Shakeology
  • ½ cup black cherries, pitted
  • 1 cup vanilla almond milk
Calories:288
Protein:20 g
Carbs:44 g
Fat:4 g
Saturated Fat:< 1 g
Calories from Fat:35
Piña-Banana

Piña-Banana

1 serving of Chocolate Shakeology
  • ½ medium banana
  • ½ cup pineapple juice
  • ½ cup water
Calories:253
Protein:18 g
Carbs:45 g
Fat:1 g
Saturated Fat:< 1 g
Calories from Fat:10
Chocolate Bee

Chocolate Bee

1 serving of Chocolate Shakeology
  • 1 Tbsp. honey
  • 1 cup skim (nonfat) milk
Calories:288
Protein:25 g
Carbs:46 g
Fat:1 g
Saturated Fat:< 1 g
Calories from Fat:10

300–400 Calories

Maple Buttercup

Maple Buttercup

1 serving of Chocolate Shakeology
  • 1 Tbsp. almond butter
  • 1 cup skim (nonfat) milk
  • 1 tsp. maple syrup
Calories:337
Protein:27 g
Carbs:36 g
Fat:10 g
Saturated Fat:1 g
Calories from Fat:90
Chocolate Bananas Foster

Chocolate Bananas Foster

1 serving of Chocolate Shakeology
  • 1 medium banana
  • ½ tsp. cinnamon
  • ½ tsp. rum extract
  • 1 cup skim (nonfat) milk
Calories:336
Protein:26 g
Carbs:57 g
Fat:1 g
Saturated Fat:< 1 g
Calories from Fat:10
Fruit and Nutty

Fruit and Nutty

1 serving of Chocolate Shakeology
  • 1 Tbsp. peanut butter
  • ½ cup raspberries
  • ½ cup blackberries
  • 1 cup almond milk
Calories:344
Protein:24 g
Carbs:36 g
Fat:9 g
Saturated Fat:2 g
Calories from Fat:80
Cheeky Coconut

Cheeky Coconut

1 serving of Chocolate Shakeology
  • 1 tsp. coconut extract
  • 1 medium banana
  • 1 cup skim (nonfat) milk
Calories:337
Protein:26 g
Carbs:61 g
Fat:1 g
Saturated Fat:< 1 g
Calories from Fat:10
Vanilla Almond Fudge

Vanilla Almond Fudge

1 serving of Chocolate Shakeology
  • 1 Tbsp. almond butter
  • 1 tsp. vanilla extract
  • 4 dashes cinnamon
  • 1 cup skim (nonfat) milk
Calories:341
Protein:27 g
Carbs:35 g
Fat:10 g
Saturated Fat:1 g
Calories from Fat:90
Chocolate Banana Nutter

Chocolate Banana Nutter

1 serving of Chocolate Shakeology
  • 1 Tbsp. natural peanut butter
  • 1 medium banana
  • 1 cup water
Calories:350
Protein:22 g
Carbs:47 g
Fat:9 g
Saturated Fat:2 g
Calories from Fat:80
Banana Honeymoon

Banana Honeymoon

1 serving of Chocolate Shakeology
  • ½ medium banana
  • 1 Tbsp. peanut butter
  • 1 Tbsp. honey
  • 1 cup water
Calories:361
Protein:22 g
Carbs:50 g
Fat:9 g
Saturated Fat:2 g
Calories from Fat:80
Cherry Monkey

Cherry Monkey

1 serving of Chocolate Shakeology
  • ½ cup black cherries (pitted)
  • ½ medium banana
  • 1 cup skim (nonfat) milk
Calories:381
Protein:28 g
Carbs:67 g
Fat:1 g
Saturated Fat:< 1 g
Calories from Fat:10
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