Smoothie Smoothie Smoothie Smoothie Rockin’ Everywhere

Smoothies are really just a lifestyle. You can get in some greens w/o even tasting it, and smoothies can even become a “dessert”, because they taste so good.

Choose a liquid: I usually use almond or coconut milk, but sometimes they get a little too thick. Bai5 drinks are good mix ins for smoothies, they dont have added sugar but they taste like juice. But, juice is definitely fine as well.

Add some ‘gurt: Coconut yogurt, 2% plain greek yogurt, even just plain ol’ Chobani will work. But adding yogurt to the smoothie will give it some protein & make it more nutritious than just blended fruit.

FRUIT: The best part….choose your combination. Its nice to keep some frozen varieties in your freezer so you can throw together a smoothie if fresh fruit just isnt happening. *take some frozen, brownish bananas and freeze them before they go bad for smoothie makin*

  • nanas are a must in all of my smoothies


  • Chia seeds
  • nut butter
  • cacao powder
  • acai powder
  • Protein powder
  • honey, agave (sweeteners)
  • flax seed
  • #GREENZ: spinach/kale or some other variety

Blend it all up & you are ready 2 go

follow & stay posted for some smoothie recipes



Night Before #Gameday

It’s the night before game day. You’re in peak shape after training for months. You’re mentally prepared to dominate (with the help of mind-blowing warmup playlist). There is nothing standing in the way of your team getting that W, except for one more thing: nutrition and pre-game fuel.

At school, our coaches preach being #teamfirst. This means putting the team first in your mind in whatever you do, which includes taking care of yourself. If you chow down on a Snickers bar and a pie of pizza the night before a big game, you are most likely not prepping your body well enough for competition. We’re here to make sure you put #teamfirst in every aspect.

This doesn’t mean you have to eat cardboard or follow a “perfect” plan, but definitely try to get in a nutritious & balanced meal to best set yourself for sweet, sweet victory.

Pasta, Salmon, & Spinach

-Cook off some brown rice pasta, sauté some spinach with garlic & chopped cherry tomatoes, & top with a hunky piece of grilled salmon

Brown rice, Chicken, & Broccoli 

-Cook or re-heat brown rice & grill or bake a full chicken breast

-Boil a head of broccoli until you can poke a fork through the thickest part. Drizzle some olive oil & lemon juice on top

Sweet potato, Steak, & Kale 

-Bake a sweet potato in the oven, sauté some spinach & garlic, and grill off a piece of steak

#CuzIt’sGameday #CWE

Post-Workout Fuel

Practice is over, and it’s time to hit the kitchen or the caf. Here are some ideas for when the hunger strikes sets in and you’re #hangry (hungry + angry = hangry).

After Lift… think PROTEIN!

-Within 30 minutes of finishing your lift #gainz, make sure you get in protein.

→Whey protein isolate mixed with water or milk

→Greek yogurt

→Chocolate, Banana, PB Shake (never gets old)

After Running… think CARBS!

-Oats with nut butter, super-foods, and bananas

After a Game…. think PROTEIN + CARBS!

-Chocolate, Banana, PB Shake with any nut milk

-Any protein & carb source at the tailgate #holla

→Chicken sandwich on a bun



-Don’t forget to #treatyoself! You just worked hard and exerted a TON of energy. Who says you can’t dig into a pint of Ben & Jerry’s? Not us. We proudly support #EmptyPints

Fuel simply, fuel often.


Pre-Workout Fuel

It’s time to train. Whether it’s conditioning, lifting, practice, or GAME DAY, we’ve got some ideas for you to stay fueled the whole way through.

The key here is carbs with a little bit of protein. Just remember: Carbs = energy.

If you’re in a rush…. (hello 6am practice)

-Toast, nut butter & fruit

→ My favorite PWO meal is 2 pieces of toast with almond butter, banana or blueberries, topped with whole flax seed or chia seed & sprinkled with cinnamon

→If you’re G-Free, you can always sub out the toast for 2 rice cakes

If you have time…. (to digest)

-Old fashioned or steel-cut oats, topped with nuts or nut butter & fruit

→See our oats recipes for some yummy ideas!

-2 eggs, toast with smashed avocado, & fruit

Keep it simple & stick to foods that are easy to digest but will keep you fueled all practice or game long.


Million Dollar Question: What’s for Dinner?

Remember the days when you would come home from school, eat a snack, play in your backyard, and then come in for a nice prepared dinner? And when you were a little bit older, you would text your parents immediately after practice and ask “What’s for dinner?” The #HangryAthlete is so real. Well, this scenario is all too familiar for us (still happens?).

Now, you’re at school, and you realize that you are out to fend for yourself in the *gasp* cafeteria or your apartment kitchen. OK, enough with the dramatics. But really, it can be a little shocking if you’ve never had to prepare dinner for yourself. If you’re a little lost, we’re here to help with a few basic guidelines to create a nutritious and healthy balanced meal.

Key Word= Balance. Make sure you have at least 1 item from each category, and we would say you’re good to go.

1. Protein: salmon, tilapia, chicken, turkey, meat sauce, steak

2. Carb: pasta, rice, potato, quinoa

3. Vegetable: brussels sprouts (favorite), broccoli, kale, asparagus, salad

*At home and no time to roast veggies? Throw together a quick spinach salad

4. Healthy fat: avocado, olive oil, cheese, nuts

Here are a few yummy combos we’ve put together that satisfy those #Hangry moments.

-Grilled salmon, short-grain brown rice, spinach, olive oil, pine nuts

-Chicken breast, broccoli, sweet potato, avocado

-Tilapia, quinoa, brussels sprouts, olive oil

-Pasta, chicken, pesto, tomatoes, side salad

More to come.

#Simple #Goodness #CWE