How to create your own favorite smoothie(s)

I love smoothies!  My kids love smoothies!  You should really consider finding or creating your own 'go-to' smoothie arsenal.  Why?  Smoothies are the best way to get more nutrients than at a meal - extra fruits and veggies!

The purpose of substituting a smoothie for your typical meal is multi-purposed.  On a typical day, you should be eating 3-4 meals (one of these may be a snack, and a smoothie can also substitute your snack).  When timed correctly, a smoothie can actually be a better alternative than a meal.  The reason for this is that it is easier for your body to digest and use the contents quickly.  Example:  a high protein smoothie after your workout - the body can digest this quickly and get protein to the fatigued muscles faster. 

Another great advantage is that the ease of digesting a smoothie creates extra energy for your body to repair cellular damage, give you a physical 'boost,' as well as decrease inflammation.   

My last reason (and attempt to win you over on this) - consider the 'add-ins' for extra nutrients!   Here are my favorites:

  • all-natural nut butters, flax or avocado for healthy fats and vitamin E

  • ginger or cinnamon for additional antioxidants

  • honey for anti-bacterial or anti-fungal, as well as allergy prevention

  • a vegetable-based protein supplement for energy, muscle repair, etc.

  • cacao, chia seeds, and flax for extra fiber, good fats, and blood sugar control

My favorite is so easy!  Blend 1 cup frozen berries, 1 scoop Vega Proteins & Greens (20 grams of protein!), a handful of kale, a splash (or more) of almond milk, a sprinkle of chia seeds or 1/2 T flax oil, and unsweetened coconut chips on top!

Now, go whip up a smoothie (mine above or your own) and enjoy!

How to do a correct side plank

Side Plank is a great exercise to work your core/abdominal muscles.  By holding this static exercise for 15-30 seconds per set, you force the abdominal wall to engage and support your body weight while holding the plank position.  I love this exercise because it can help you regain abdominal and lower back strength, help with posture, and aid in training the other muscles that assist in holding this position (arms, shoulders, hips, etc).  

Correct form is a must with this exercise, so here are my tips...

  • Everything should be stacked:  feet, knees, hips, shoulders
  • Raising the non-supporting arm towards the ceiling will help keep the upper body aligned
  • Engage (squeeze) your core and glutes for balance and stability
  • Make sure that your bottom hip is lifted to keep the body in a perfect line (TIP! Try doing this in front a mirror a few times to get the form down.)
  • Modifications:  to make this easier, you can bend the bottom knee to the floor for additional support.  

Welcome to Get PHIT!

 

Hi!  I am Meg. I am the health and fitness trainer behind PHIT.  PHIT stands for Private Health Instruction & Training. My goal is to show you how to make your health and fitness a priority, while keeping things simple. I understand that lifestyle change can seem overwhelming when you're looking at it from 'step one', so I'd love to help you see just how easy it can be to make small, but important changes that will bring big results.  That's where this blog comes in! It is a place where I will share health and fitness info to help you get to know me and my philosophy.  My hope is that clients and non clients alike can further their understanding of health and fitness, through the form tips, recipes, and encouragement I will share here.  Enjoy!