Raspberry Peach Green Smoothie

Have you checked out local foodie Amy, from the yummy blog Wholesomelicious? A mom of 2, nutritionist, wife and yogi, Amy shares with us fun, delicious and healthy recipes. Finding ways to incorporate vegetables into every meal. Bonus!

Start the day off right with this Omega-3 filled smoothie. Packed full of nutrients, kid friendly and mother approved. You can’t even tell there are spinach leaves mixed in. It is also dairy free, vegan, paleo and naturally gluten-free.

Prep Time: 3 mins Cook Time: 2 mins Total Time: 5 mins

Serves: 3-4 servings

Ingredients

2 cups almond milk
3/4 cup raspberries (frozen or fresh)
1 peach, cut into chunks or if you can’t find fresh peaches, frozen also work
1 banana
1 cup fresh loose spinach leaves
1/4 cup chia or hemp seeds

Instructions

1. Place all ingredients into blender (except chia seeds).
2. Blend until smooth without any chunks.
3. Add chia seeds.
4. Serve and enjoy!

What is your favorite breakfast go to?

Photo credit: Wholesomelicious

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Breakfast

foodiefriday

No Bake Energy Bites

With the holiday season in full swing, we are always looking for new and fun snacks. When we stumbled upon Gimme Some Oven’s no bake energy bites a couple years ago, we were immediately hooked. These no bake energy bites, along with different variations are the perfect healthy holiday snack to share with guests (if they last that long!). Not only are they easy to make, they are a great way to get the entire family involved. We hope you will love them as much as we do!

Prep time: 10 mins Total time: 40 mins

Ingredients:

• 1 cup (dry) oatmeal (we used old-fashioned oats)
• 2/3 cup toasted coconut flakes
• 1/2 cup peanut butter
• 1/2 cup ground flax seed
• 1/2 cup chocolate chips or cacao nibs (optional)
• 1/3 honey (or agave nectar)
• 1 tablespoon chia seeds (optional)
• 1 teaspoon vanilla extract

Stir all ingredients until combined. We opted to use our hands instead of a spoon. Cover and pop in the fridge for 30 minutes, allowing the mixture to harden slighting. Roll into balls and enjoy! Bites can be stored refrigerated for up to a week.

For a printable recipe and more no bake energy bite variations, click here.

Which no bake energy variation will you try?
Nutela? Yes, we said Nutela.

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foodiefriday

snack

The Smaller, The Better

When in Barre Philosophy class, it’s easy to feel like if your move is the biggest or your pulse is the largest, then you are doing the best. In Barre Philosophy, however, smaller is actually better. Don’t be convinced that because your tricep dips are deeper than the Barre-bie next to you that you are having a tougher workout. Try to get deep into the pose to begin with, and make itty-bitty movements from there. The tiny isometric movements are what really get your muscles shaking. These super concentrated moves help to cultivate long lean muscles. Next time you’re in class, take the instructions “teeny tiny movements” to heart. You’ll feel the burn even more than usual.

Namaste y'all!

Kelly Hall
Studio South Social Media Guru

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"What the Most Successful People Do Before Breakfast"

Recently I listened to What the Most Successful People Do Before Breakfast by Laura Vanderkam. She discussed the three things successful people do before breakfast, one of which is taking time to "nurture yourself." The author's research concluded that people who work out in the mornings are more likely to stick with it. She also detailed how we only have a certain amount of willpower each day, and if we work out at night then we may run out of that willpower, or, more likely, something unexpected will come up that will prevent us from working out. On Monday, I went to the 6:30 am hot barre class at Studio South. Although waking up was difficult, once I was awake it was quite easy to find the willpower to head to class. At the end of the day, my mind often wanders during my workout to the tasks that I have yet to complete for the day. As the minutes tick by, I am acutely aware that time is running out to get what I need to do done. When I returned from my early morning class, however, I had the whole day to knock out my to do list. Working out first thing in the morning may not be for everyone, but I encourage you to try it. I'd be willing to bet it will change your life for the better.

Namaste Y'all!

Kelly Hall

Studio South Social Media Guru

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BarrePhilosophy

Barre is taking the nation by storm one pulse, burn, and inch at a time. One reason Barre-bies (our affectionate name for Barre students) love the workout is because of the accessibility of the sequence. I'm all for challenging but if rhythm is required then based on genetics, I'm out. BarrePhilosophy features the upbeat music that you would see in a dance class but the coordination of a ballerina on Broadway is not required. By sticking to simple, small movements that isometrically engage the body, BarrePhilosophy burns inches, increases strength, flexibility, and confidence. There is nothing more frustrating than being overwhelmed because you can't keep up. Barre allows you to do what you can, modify what you need to, and feel great at the end of it all! BarrePhilosophy offers a nonjudgmental atmosphere that allows you to do and feel your very best!

Namaste y'all!

Katy

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