The Lean and Green Smoothie

Good day to all!

Last night, as I prepared for my evening run, my husband asked if he could go with me, except, he wanted to ride his bike. I hesitated at first because I wouldn’t be able to listen to my favorite running playlist. I was afraid the sound of my breathing would be difficult to listen to. He really had to twist my arm to get me to agree. And finally, I agreed and thought, if I hate it, I can say no next time.

The first 10-15 minutes was tough and all I could hear was my shallow breathing and my feet hitting the pavement. We chatted a bit, or rather, I listened a lot. Once I hit the 20 minute mark, I was feeling great. I chose a path that had some pretty steep hills and I was able to keep a steady pace which is my goal for the upcoming 10K in Lake City—slow and steady.

I ended up running about 40 minutes instead of the planned 30 minutes. And, on the last 3 blocks, I picked up my pace to see if I could continue strong until the end. The faster I ran, the more supportive my husband became. He stayed behind me and cheered me on the rest of the way. It ended up being a really fun way to get my cardio in.

When we returned home, my husband did 4 rounds of kick-ups with me. Kick-ups are an amazing abdominal move that I love doing! It targets upper and lower abs. Afterward, I was getting cleaned up for dinner and realized that I did exactly what I what I recommended for each you yesterday. So, I hope you found a workout buddy that was as encouraging as mine, and if not, I hope you had a chance to get movin’ on your own!

While my husband prepared dinner, I made a post-workout smoothie. I don’t recall where I found the recipe, but I have done variations of what I call, The Lean and Green Smoothie. I like smoothies after a workout because when I am hungry, I have a tendency to snack while making or waiting for dinner to be prepared. If I don’t make a smoothie, I try to pull out fresh fruit or some carrots sticks so that I avoid potato chips (which my husband insists on buying and eating often) or salted cashews (ugh-my weakness and very high in calories! Love them!)

So if you find yourself snacking before dinner, you may want to try the Lean and Green Smoothie.


  1. 1 C. of Soymilk/Almond Milk/Skim Milk or Water
  2. 1 banana
  3. 1 kiwi
  4. 1 pear
  5. 1 C. of spinach
  6. 1/2-1 Tblsp of honey
  7. 1/2 scoop of vanilla protein powder (optional)
A tasty post- workout shake.

A tasty post- workout shake.

First, cut the ends off the kiwi. I use a peeler to shave the skin off so that I don’t waste the best part of the kiwi.

I like to use a peeler to skin the kiwi.

I like to use a peeler to skin the kiwi.

Then, slice the kiwi, slice the banana, dice the pear and grab a handful of spinach.

Bananas, pears, kiwis and spinach make for a tasty treat!

Bananas, pears, kiwis and spinach make for a tasty treat!

Add milk, banana slices, diced pear, kiwi slices, spinach, honey and protein powder. Blend well. Garnish with a fresh, ripe strawberry and enjoy.

A yummy strawberry makes a great garnish!

A yummy strawberry makes a great garnish!

It’s a lovely day for a walk. Get out and enjoy the fresh air!

Stay Strong!


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