One of the most important things about your workout is how you refuel. In Yoga Boot Camp, because we’re working out first thing, your post-camp shake is also breakfast.
You get huge benefits from starting off your day with a shake for a number of reasons:
1) By starting off your day with a nutrient-rich protein shake for breakfast, you are less likely to consume as many calories during the day because you balance your blood sugar first thing.
In fact, you could consume half as many calories in the day just by making this one change. On the other hand, if you start off your day with cereal, toast, bagel, muffin and such, it actually can make you eat way more during the day because you’re on a blood sugar roller coaster ride. Having a nutritional breakfast with plenty of protein is also a very good way to help regulate insulin levels, and many people have said this has helped them reduce diabetes concerns.
2) Having a protein shake after working out helps you build muscle and burn fat.
If you don’t replenish after working out, your body can actually begin to process your muscle for food! Talk about sabotaging your exercise. After you’ve worked hard, your body wants protein and sugar. My favorite shakes combine fruit for sugar and high-quality protein that is specifically designed to burn fat and build lean muscle. More on that in a minute.
3) Protein shakes are an excellent way to get highly absorbable nutrients into your body in a hurry.
They are convenient, can be super tasty if you get the right protein, and provide a balanced meal that is lower in calories than most breakfasts. Depending on what you put in the shake, this could actually be the most delicious way to have a very healthy meal.
Here are my two favourite shake recipes, and variations:
#1 Green Smoothie:
I have a green smoothie every single day. It is an excellent way to get green leafy veggies into your body in a way that is easily assimilated by your system. They also taste amazing! If the green color freaks you out a bit, start small. Just add one leaf of lettuce, or a small handful of spinach to start. Then slowly add more…
Blend the following:
- 1 cup pure water
- ½ cup to 1 cup green leafy veggies (romaine lettuce is a good place to start because it’s sweet, however you can add anything from lettuce to spinach, kale, collards, chard, cilantro, nettles, and any other green leafy veggies you like)
- 1 cup fresh or frozen fruit (my go-to fruit is frozen berries and half a banana, but you can use nearly any fruit. Pear, peach, and mango are especially good.)
- 1 serving protein (I use the ViSalus shake mix because it tastes amazing and my body really likes it!)
- Superfoods (optional) I often add a teaspoon of alfalfa, olive leaf powder, super greens (e3 Live, blue-green algae, spirulina, etc.), and a small amount of kelp powder for trace minerals and thyroid support (kelp is rich in iodine).
Tip: If the green smoothie tastes too ‘green’ for you, add more banana. If your blender isn’t all that powerful, stick to lettuces and spinach rather than collards and kale – they’re easier to liquefy.
#2 Chocolate Banana YUM!
Blend the following:
- 1 cup pure water OR ½ cup water and ½ cup almond milk (add more liquid if you want it less thick)
- 1 frozen banana (I peel and freeze ripe bananas. It’s easiest if you break them into smaller sections before you freeze them. This way you can also do half a banana for less calories, or to make the shake as a snack.)
- 1 serving protein (I generally use Vi-Shape or Life’s Basics for this one.)
- 1 serving Amazing Grass Chocolate Greens Superfood (Available at Nature’s Fare or on iHerb.com for a discount.)
Tip: If I’m not having the chocolate shake after a workout I often put a scoop of hemp hearts in it. Though your body doesn’t really want fat after an intense workout, if you’re having this shake as a second meal or snack, the hemp hearts are rich in omega 3 essential fatty acids, which is very important for overall health. (Cost-co sometimes has hemp hearts at a discount.)
How to Pick a Great Protein:
I’ve got to say, I’ve tried a lot of different protein shakes. Some are amazing, and others taste (and feel) horrible.
So, I thought I’d share my own observations with you, and perhaps help you avoid some of the mistakes I’ve made in the past. There are also some things you want to watch out for in low-quality shakes and proteins.
Posted in Nutrition by |
Isn’t it amazing how many different ways there are to do things? In yoga, as well as in the fitness world, the form you use can vary depending on the teacher or trainer you’re working with.
There seems to be an obsession when it comes to abs. Whether you get it from holding plank or doing crunches, having a good-kind-of-sore feeling in your midsection has a certain satisfaction.
Are You Intimidated?
One of the best things about this program is how varied our group is!
Keeping your hamstrings strong, happy, and NOT injured is important to the overall happiness of your fitness and yoga practice, not to mention the rest of your life.
The fitness element can be as intense as you want it to be, but ALL levels of fitness are welcome as everything can be modified so you work safely at your own level. We call it Boot Camp because you commit to a set period of time where you dedicate your efforts toward making whatever personal transformation you want in your body and life.
“Since starting yoga boot camp in the evenings I’ve been receiving comments about how “sparkly and glowing I look”. I feel more alive, full of energy and productive after only 3 weeks of YBC. 
“I have participated in 3 sessions of Katrina’s yoga bootcamp. With the passing of every day, waking early each morning became easier and more invigorating. 
“I really love going to the Yoga Boot Camp. I have been attending regularly for one year and have been able to see physical and emotional changes in myself. 
“Yoga Boot Camp has been such an amazing experience for me, it has not only helped with a physical transformation but also a mental one. There is so much support and love during your classes you can’t help but to excel. 
“With katrina’s energy, enthusiasm and complete passion for teaching, you become instantly hooked on her classes. 
“I have found the “perfect match” in your classes. I love the challenge to be more than I thought I could be, I love the mix up of your delivery which keeps my interest peeked with the focus of the routine which keeps my motivation high, I love the integration of the key components of aerobic, strength, and stretch, I love greeting the sun each morning and meeting with my comrades each day and you and the bootcamp stimulate my positive day. Namaste.”
“Thank you so much for always keeping us engaged with ideas for our fitness while we are away or between camps and our nutritional well being. Thank you to Casey as well for sharing the products from the new 90 day challenge program.” 
“I have been impressed with how you are able to correct (body position, form etc) without demeaning or discouraging the person who is making the effort. 
“This journey has been such an amazing process thus far and I’m so happy to think that sharing my story may help someone else who thinks they can’t do it, because if I can do it anyone can! 
Whew! It’s good to be back in Canada. I just got back from Mexico which was great, but I tell you, I’m ready for a cleanse after that vacation.
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