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Recovery/Breakfast Smoothie

Those who know me, read this blog or follow me on Twitter might be aware that life has been throwing me a few curve balls in the past few months. I say I’ve been hitting them out of the ballpark. Life is too short to have sorrow (so says a great song by “Pretty Lights”…look it up) and I intend to make the most of every day from now until the ends of time. Though it is easy to say, it is a lot harder to actually put it into practice. Sometimes you feel like shit. Sometimes you wake up with a hang over. Sometimes your kids drive you so bat shit crazy all day that the minute your husband walks in the door you want to run for the nearest mental institution and commit yourself (if only for the free housekeeping and food). But there are moments we strive for, so we push past the ones that make us want to scream at the top of our lungs. We revel in the good moments. Here’s an example:

Oh look, our 22 month old daughter has taken off her pants, diaper and socks and is now running amok barefoot in the newly planted garden.

Pessimist view: Damnit, now I’m going to have to give her a bath and maybe decontaminate whatever location it was she removed her soiled diaper. 

Optimist view: Yay! She can dress herself AND she loves organic gardening!

See, you just have to change your viewpoint and the world can suddenly be a bright and shining place. Of course, sometimes there are just moments that cannot be overcome, and I am completely aware of them. I preach the gospel but sometimes I just get so caught up in the quagmire of shit and anger and denial that I can’t get myself unstuck. This is where other people come in. Your friends, your family, your partner. Go out! Get a babysitter, anyone that will give you just two hours of time. Go for a walk with your wife or husband. Go to a bar and share some dirty peanuts and beer. Go get freaky on the beach somewhere. Just get away from the situation that is making you feel like you are trapped. Believe me, it works. Just a couple of hours and you will be a new person.

A huge part of what has helped me get through this whirlwind (besides an amazing husband and very supportive friends and family) is my dedication and devotion to my health and fitness. Every day is a new day to strive to be the best me I can be. As Tony Horton (creator of P90X) puts it: “Do your best, and forget the rest.”

For about six weeks now, I have been training for my first 10K race. Not being a fan of running, I joined because my current employer offered to pay the registration fee. $50, my ultimate motivator. I started running after registering and to my surprise, ran 6k my first run at a pretty good pace. I blew my own mind…

Then I ran some more. Then I bought better shoes. Then I bought a new running coat. Then I bought a running app and a patellar brace for my shitty knee. Then I ran 11.5 km the week before the race. I’m ready. I even got Adrian in on it with me. He’s registered as well and we’ll be running together, as we have been for the past few weeks. Come Sunday at 8am, I’ll be racing against no one but myself, and maybe my husband, but it’s all in good fun.

I have been getting a lot of emails lately asking me about my training, what exercises I do, what I eat and how many calories total, etc. So today I thought I would share with you all of those things. I’ll even throw in a fantastic recipe for my daily recovery shake that I’ve been drinking since last year. It’s evolved and changed, but I will give you a general outline to make yourself a powerful recovery tool that should be part of any fitness routine.

So let’s begin:

As a lot of you know, I did Beachbody’s Insanity from 2010 to 2011. I posted my transformation last summer. Since then I have done Insanity: The Asylum twice through, plus a hybrid of Insanity and The Asylum which was ridiculously hard. Then Adrian started showing some interest in actually working out with me on a regular basis. So we decided to start P90X together. We’ve been doing that for about six weeks now. Results are pretty amazing, but we’re not finished yet, so there are no pics yet! We’ve also (as I already mentioned) been training for the 10K, so there have been extra runs added into the regular P90X schedule. Some days after doing a light workout I feel like I can do more, so in the afternoon I might throw in a BodyRock workout. Check them out, the workouts are killer.

As of two weeks ago, I’ve been on a clean eating diet as well. This means no dairy, no alcohol, no sugar and no simple carbs. I drink a gallon of water a day, or try to and we work out seven days a week.

Here is a typical day:

5am: wake up

5:20: work out

6:30-6:45: Take supplements (I’ll talk more about these), make recovery shake (recipe follows).

7-10am: Work, play with kids.

10am: Snack. Usually a protein bar of some kind or a hard boiled egg and some fruit.

12pm: Make kids lunch

1pm: Put kids down for naps. Make lunch.

Lunch is either a simple salad of greens, tomatoes, mushrooms, cilantro, avocado, a hard boiled egg or beans, goat cheese and a dressing of Dijon, honey and vinegar (no oil). If I don’t have a salad, I’ll make an egg white omelette. I usually put in mushrooms, green onions, tomatoes, cilantro, spices, 1/4 cup egg whites, one whole egg, avocado and goat cheese.

2-3pm: Work.

3 or 4pm: Snack. Usually a protein bar or a simple shake.

6 or 7pm: Dinner.

Usually a salad (like the one from lunch but a lot bigger, with added steamed veg and roasted chicken breast instead of eggs or beans).

7:30pm Snacking! I know a lot of people don’t condone snacking after dinner, but I love it. We share oranges together (Adrian peels and I split them) and then we usually have a piece of very dark chocolate.

9pm: Bedtime!

I am aiming to eat about 1800-2000 calories a day, more when we run long distances. I wear a heart rate monitor on most workouts so I know exactly how much I’ve burned. Now remember, this amount of calories wouldn’t be good for everyone. I am 5’4″, 122lbs and I’m pretty active. Besides my workouts, there’s running and lifting the two kids, gardening, two dogs to keep up with, housework and my various jobs outside of the house (catering, retail, photography). I use an app on my iPhone (MyNetPro Diary) to track my calories in and out.

Supplements: I am currently taking Magnum Nutraceuticals Acid (conjugated linoleic acid), Performance Greens and Quattro (protein). We have also been trying the Magnum Opus, a preworkout energizer, which I loved. We finished the bottle and are now trying without for a few weeks, but I think we’ll get back to it. It gives you a great stimulant free boost and it makes you kinda tingly when you’re warming up. I love it. It’s also basically calorie free and tastes great! I’m not a huge fan of the colouring they add, but hey, everyone has to have their thing, right?

I also take Omega 3, B6, Iron and Vitamin D3.

So that’s about it. Every day we just strive to be healthy, eat the right foods, drink the right amount of water (lots), get enough sleep and be happy. It’s a challenge everyday and I love it. Doing it with someone I love makes it even more special to me. The support of a partner in changing your life goals or overall style of living is priceless. After doing it alone for two years, I couldn’t be happier to have that partner.

So, any questions? Want more recipes? Is my new healthy life style scaring you away? Do you want to see videos of our workouts or recipes? Let us know!

One year ago: Mango and Prosciutto Salad

Two years ago: Skirt Steak Fajitas

Recovery/Breakfast Smoothie

Prep Time: 5 minutes

Total Time: 5 minutes

Yield: 2 1/2 cups

Calories per serving: 280-315

Fat per serving: 4


  • 1 cup crushed ice
  • 1/2-3/4 banana, sliced and frozen
  • 1/4 cup frozen blueberries or strawberries
  • 1 tbsp cocoa
  • 1 tbsp chia seeds, ground (although whole will work)
  • dash of cinnamon
  • 1 scoop (about 30 grams) Magnum Quattro protein powder in Strawberry Fields (or other protein powder)
  • 1 scoop (about 8 grams) Magnum Performance Greens OR
  • use about 25g of fresh kale leaves (remove the stems)
  • 3/4 cup unsweetened plain almond milk


  1. Starting with the ice, add all ingredients to a blender or a plastic container (if using a stick blender).
  2. Blend until smooth.
  3. Drink with enthusiasm and know that this will one of the healthiest meals you'll eat all day!

19 comments to Recovery/Breakfast Smoothie

  • I think it is wonderful that you are running and enjoying it. Even more wonderful is that you have inspired your husband to come along. Best wishes to both of you in this new fitness routine and all the best to you both for meeting your goals in every race.

  • Oh – I am going to have to get into the supplement deal, aren’t I? I’ve started these full-on serious 40 minute workouts every morning, and am hoping that at the end of 60 days, I’ll have built up the strength to start running. I’m 45 – and I’ve never run before. I just don’t want to be 60 and flabbolicious. I want to be hot! So I’m getting in better shape than I’ve been in for years. Need protein shakes, don’t I? I hadn’t even thought of that. It’s actually been a couple of months. I started out with some Yoga and stretches every morning. I’m gradually getting healthier. Went from a size 14 to a size 8 last year, and this year I’m working on toning. My 8’s are getting baggy. So this is all good, but I probably need better vitamins. I’m following you and learning what I can from your progress! Thanks so much.

    • Elizabeth

      Hi Liesl! Thanks for following along and I have to say, good for you! Age doesn’t matter at all when it comes to fitness. But we should all try to strive to be healthy before it’s too late. A great example is my Father in Law who recently had some very serious health problems. He had to change his diet drastically and went from zero exercise to walking 6km a day. He has lost 60lbs in less then a year and he looks fantastic! Simple changes can really do the most good.

      What you are doing so far sounds perfect, I guess it depends on what your goals are. Do you want to be healthy and strong? Do you want to lean and toned? Do you want to compete in any fitness or physique contests? Adding a protein supplement is a great idea for anyone, as for most of us it’s hard to get enough. When you are working out and tearing down those muscles, adding a supplement helps to build them up. It also acts as a great way to feel fuller longer after eating. A 300 calorie shake will keep me going for at least two hours.

      Keep me posted on your progress and congratulations again!

  • Adrian

    Wow… I don’t know what to say. I am so happy that you enjoy me being there with you on the fitness journey Elizabeth! These past six weeks have just been amazing. I am thrilled with our progress and even more thrilled with our life.

    Thank you for being with me on this wicked journey. Now get out there and BRING IT!

    Seriously though, get out and see your friends and enjoy those two hour+ times out after I get home from work. We both need each other to be sane!

    Can’t wait for tomorrow but really enjoying this moment right now,



    P.s. Elizabeth’s ass looks GREAT! But it’s mine. Sorry.

  • Hello,
    I met the two of you at the Victoria Film Festival reception and you’d mentioned your blog. Just wanted to pop in to say I’d subscribed to the blog as not to miss any posts; all of which I have enjoyed a lot. One of the most enjoyable, honest blogs I’ve ever followed…. great writing, great photography…

  • Hell yeah! Can’t wait to hear how the race goes!
    Bev Weidner recently posted..Asian Turkey Lettuce CupsMy Profile

  • Wow! I haven’t been by in a while (not because of you, just busy baby stuff on this end, I’m hardly reading any blogs…) and I must say I was expecting a salted caramel triple layer cake or something.

    You’ve really gone hard core – and good for you!

    My question is purely a practical one, but as a busy mom (hello three kids- how’d that happen??) I gotta ask. How do your kids factor in to this? When you run/workout are they just playing? Do you run with them? And what about meals? Do they eat salad for lunch and dinner as well, or do you cook separate meals?

    Now that I think I’m over the 6 week postpartum mark, I want to start getting in shape, however I don’t have a spare second of kid-free time. I think it’s just stage I’m in…I agree that the spouse has to be on board; maybe he’ll take the baby at 6am so I can go for a quick run!
    Aimee @ Simple Bites recently posted..Queen for a Day giveaway 2012My Profile

    • Elizabeth

      Hey Aimee! Good to see you! And congrats on that baby…:)

      TO answer your questions, I have a lot of help! I get up at 5am with Adrian to work out while the kids are still sleeping. If they do happen to wake up while we are still working out (which happens a lot) the older one will watch shows on Netflix for a bit and the younger one will kind of try to work out with us and run around at our feet being a complete menace. We just work around her and the two dogs as well. When we go on runs, we either go together and arrange a sitter (in laws or other family) or we run separately. It’s really not that hard to fir in the fitness.

      As for food we totally cook separate meals. The younger one will eat a lot of what we eat, but salads are not her thing and the oldest has always been a VERY picky eater and we’ve always had to cook him something else. We usually feed them first, sit with them while they eat and then feed ourselves after. They go to bed before we eat dinner. We still hang out as a family and as they get older we will be making sure to all eat together. When we are out we all eat togther anyway or at Sunday dinners and such. But most nights we eat separately.

      Good luck with your fitness, if you need any help, I’m always here!

  • Sounds absolutely delicious!
    cookingrookie recently posted..Low-Fat BriocheMy Profile

  • Gio

    Hey Elizabeth- I did the 30 day shred as a start to being a bit more regular with workouts, and I’d like to move on. Would you recommend starting with P90X or Insanity?

    • Elizabeth

      Definitely P90X. Insanity is hardcore, so if you are up for that go for it, otherwise build up some muscle with P90X first. And congrats on doing the 30 Day Shred!

  • Nadia

    Incredibly helpful post Liz, thank you so much for posting this! My current question was Aimee’s as well, how to workout around the children – and I only have one! I’ve discovered I prefer working out in the AM, just want my 2 hours with kiddo after work before she’s in bed and I need some 8pm tv to keep sane and then bed 🙂 The supplements info was super helpful too – I currently take nothng out of pur ignorance, but if I’m going to keep up these workouts, I think I need to up my calories in a heathy fashion!

  • Smoothies are our trusty standby. Love them! Sometimes even for dinner! We even make them for the baby, well, only with fruit and veggies though, not the extra protein or energy stuff. Tried chia seeds once, oops, diaper rash gallore. Not fun. Anyway, thanks again for posting, always love reading your updates!

  • Maryden25

    Hi there! I have take smoothie like this as my full meal, but it cost me much.. Can I have a link with that Magnum Quattro? I would like to try that too!

  • Jared

    Eating a healthy breakfast has several benefits, including weight loss. Bob Greene outlines in his book, “The Best Life Diet” that eating breakfast improves metabolism and wards off hunger pangs later in the day. Breakfast including healthy foods like fruits is especially beneficial, as fruit contains other nutrients like antioxidants and fiber..

  • Hope the race went well for you guys! It was really perfect spring weather for running! You mentioned running longer distances – do you have another race in mind?
    Christine recently posted..Perfect PancakesMy Profile

    • Elizabeth

      I’m not so sure I want to run any farther then 10-12 km at a time. I don’t want the physique of a runner, I’m a big fan of muscle…:)

  • […] year ago: Paleo Sandwich Bread Two years ago: Recovery Smoothie Three years ago: Mango and Prosciutto Salad Four years ago: Skirt Steak […]

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