Protein Smoothies: 5 Refreshing Recipes For Summer

Break out your blender and grab some ice! Try these five delicious smoothie recipes for a fruity break from your normal protein shake. You won't be disappointed.

EMAILMORE

SHARE

by Jillian Beck Jul 11, 2013

To survive the summer heat, many of us add fruit smoothies, snow cones, and milkshakes to our diets. The problem with sipping on those cool, sweet drinks, however, is the massive amount of sugar that accompanies them. So why not make your own, healthier summer smoothie? Even better, why not add a kick of protein?

Save yourself the cash, calories, and insulin spikes, and make your own smoothies at home! Real fruit and whole ingredients are much tastier than corn-syrupy puree, anyway. These five simple recipes make delicious, refreshing smoothies that are packed with protein, healthy fats, vitamins, and antioxidants. Enjoy them as they are or add your own spin for more unique flavors!

1 / Pina Colada

Instead of adding rum, add some protein! By making some healthy changes to this yummy favorite, you get to enjoy it without the guilt. Pineapples are full of vitamins, minerals, andbromelain, a digestive enzyme, so drink up!

....Read More...

US Sports Conditioning Boot Camp Workout #25

Your message has been successfully sent.

Message Subject: US Sports Conditioning Boot Camp Workout 25
Message Body:

---

Welcome to another US Sports Online Conditioning Boot Camp! If this is your first time using the US Sports Conditioning Boot Camp, then please go at your own pace. You may lower the volume, to allow your body to become conditioned to these more challenging workouts. In other words: "Challenge by choice"

*Important Message:

 Only 3 workouts left. The Free US Sports Conditioning Boot Camps Will end August 2, 2012. To Continue Receiving the US Sports Conditioning Boot Camp Workouts After August 2, 2012  Click Here. Sign up now and lock in your price of $8 per month. After August 2, 2012 the price goes up to $10 per month.

Here it is Athletes! The  25th of your FREE* bi-weekly online Sports Conditioning Bootcamps.

Be sure to stay hydrated before, during, and after your workouts.

We continue the "Stretch Run" to your fall sports training camp. We are going to stay with this multifaceted strength and conditioning workout until the first of August. This workout was originally designed as a Boxing Conditioning program. This can be applied to conditioning for just about any sport*

The weights and intensities listed were originally programmed for a specific athlete. Adjust the weights as you see fit and have SAFETY FIRST in mind.

Equipment needed:  Power Gym, Machines, Jump Rope

Week 6 - Day 2 (Tuesday) of US Sports Conditioning Boot Camp's Program	Week Difficulty: Medium
View Printer Friendly Version

Click on an Exercise Name to view a description of that exercise

Select		Exercise Name	Set and Rep Combinations
	1	Warmup and Stretch	8 minutes
	2	Video Close Grip Chin Ups	7 reps, 7 reps
	3	Video Wide Grip Pull Ups	7 reps, 7 reps
	4	Video Dumbbell Bent Over Row (elbows wide)	12 reps @ 55 lbs, 10 reps @ 45 lbs
	5	Video Med Ball Chest Pass (kneeling)	12 reps, 8 reps, 8 reps
	6	Video Dumbbell Lateral Raise	12 reps @ 38 lbs, 10 reps @ 32 lbs
	7	Video Dumbbell Rear Lateral Raise	12 reps @ 30 lbs, 10 reps @ 25 lbs
	8	Video Jump Rope General	2 Minutes
	9	Video Dumbbell Hammer Curl	12 reps @ 65 lbs, 10 reps @ 55 lbs
	10	Video Med Ball Overhead Throw (standing)	12 reps, 8 reps, 8 reps
	11	Video Push Ups (regular position)	32 reps, 32 reps
	12	Video Jump Rope General	2 Minutes
	13	Video Plate Twists	12 reps @ 25 lbs, 10 reps @ 20 lbs
	14	Video Bent Leg Knee Ups from Bench	21 reps, 21 reps
	15	Video Cross Crunches	24 reps, 24 reps
	16	4-Way Manual Neck	8 reps, 6 reps

Great Job! See you Thursday!

Be sure to cool down and stretch after each workout.

To get your very own customized Strength and Conditioning program, Click Here

*Please consult a physician before engaging in any exercise program. US Sports Strength and Conditioning assumes no liability if injury or ailment should occur due to your engagement of this program or any of the US Sports Conditioning Bootcamp Workouts.

Bodybuilding.com's Feature Bodybuilding Tonya Carter

Our Over 40 Bodybuilder of the Week was...
Tonya Carter

VITAL STATS Name: Tonya Carter E-mail: thayes11@neo.rr.com Age: 42 Where: Ravenna, OH Height: 5'6" Weight: 130 lbs Years Bodybuilding :2 Favorite Bodypart: Arms/Legs Favorite Exercise: Side Lateral Raises/Good Mornings Favorite Supplements: ON Amino Chewables, ON Gold Standard Whey, Jack3d

How Did You Get Started?

After 24 years of smoking, I quit and started researching fitness. I wanted to be happy and healthy. I spectated at a local NPC Natural bodybuilding competition and grew the desire to challenge myself to become one of those competitors. I only had three months of training, by myself that is, and placed 8th in figure. Six months later I tried my luck again and fell into the same placing. I knew I needed more time to train for a higher placing. After all I abused my body for over 24 years and reversing time does not happen overnight...there are no magic pills...it is hard work and dedication.

Click To Enlarge.
Tonya Carter

What Workout Plan Worked Best For You?

The plan that works best for me is when I change my workouts around frequently, but can honestly say that lifting heavy weight with lower repetitions four days a week works best for my body type.

Day 1: Light Lower Body

• Barbell Squats: 3 sets of 10 reps
• Deadlifts: 3 sets of 10 reps
• Good Mornings: 3 sets of 10 reps
• Dumbbell Lunges: 3 sets of 10 reps
• Standing Hamstring Curls: 3 sets of 10 reps
• Standing Calf Raises: 4 sets of 10 reps
• Dumbbell Step-Ups: 3 sets of 10 reps
• ....More