Berry Hemp Protein Smoothie

This smoothie is my latest addiction!  I crave it every day and have been making it for breakfast, lunch or snack.  It is especially yummy when the weather is hot and muggy.

Blueberry Banana Protein Smoothie with Hemp

  • Servings: 1-2
  • Difficulty: easy
  • Print


-1 small pear

-1 cup banana, sliced (frozen)

-1/2 cup blueberries, frozen

-1 cup fresh spinach

-1 inch fresh ginger root (about 1 1/2 tbsp)

-4 tbsp Hemp protein powder (I use Navitas & Mary uses Progressive)

-1 cup Almond Milk or Coconut Milk


  1. Blend and serve.

I made a slightly sweeter version for my son by adding a teaspoon of maple syrup and eliminating the ginger root.  He slurped up this smoothie faster than I could blend up a new batch.  That is a compliment coming from my son who is typically reluctant to try my healthy recipes.

This is one of the recipes with which Mary and I have been experimenting recently.  We hope to unveil soon this and more recipes in a “Fitness and Meal” plan for kickstarting your healthy living…and weight loss.  Stay tuned for that program coming soon.

Eat well, get active, stay healthy.




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Take Your Workout Outdoors

The proverb says, “April showers brings May flowers.”  As the weather improves, we all get the outdoor itch.  Sitting at an outdoor patio is not the only way to enjoy the sunshine and fresh air.

Here’s a good workout you can do outdoors with minimum fitness equipment.  Head out to your backyard, neighborhood park, or your deck and give this workout a try.

The Workout in Brief…

Warm up first with a brisk walk/run looping the park/yard or do a few arm circles, toe touches, and trunk twists.

We used a kettlebell, resistance bands, and dumbbells but you can do most of this workout strictly with resistance bands and some with your own bodyweight.

Do 2 to 3 Sets with 6 to 12 repetitions of the following:

  1. Lateral Arm Raises/Lifts
  2. Front Arm Raises/Lifts
  3. Squats
  4. Shoulder Presses
  5. Stiff-legged Deadlifts
  6. Biceps Curls
  7. Static Lunges (each leg)
  8. Bent-over Rows
  9. Sumo Squats
  10. Triceps Dips
  11. Calf Raises
  12. Hamstring Curls

Cool Down with some static stretches like toe touch, down dog, zipper stretch.

Our dear friend, Rhonda, was visiting recently, and several mornings we worked out together in the park across the street.  She kindly agreed to be our fitness model for this workout.  Mahalo, Rhonda!

For a PDF version of this workout, please click on Outdoor Workout.

Enjoy the beautiful weather and work up a sweat!





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