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Exercise Descriptions – Advanced Interval Workout B

Waiter’s Bow

• This exercise strengthens the glutes and stretches the hamstrings.
• Stand with your feet shoulder-width apart and knees slightly bent.
• Take one hand to grasp the skin over your lower back under your shirt.
• If you ever lose grasp on this skin, that means your back has become too rounded and you have gone too far.
• Keep your lower back arched, and push your hips back as much as you can, without bending your knees anymore. This will stretch your hamstrings.
• Contract your glutes to return to the start.

Stability Ball Jackknife


• Brace your abs.
• Put your elbows on the bench and rest your shins on the ball.
• With your arms straight and your back flat, your body should form a straight line from your shoulders to your ankles.
• Keeping your back straight (don't round it), roll the ball as close to your chest as possible by contracting your abs and pulling it forward.
• Pause and then return the ball to the starting position by rolling it backward.


Jumping Jacks

Plank with Arms on Ball
• Place your clasped hands on the top of a medium sized ball.
• Keep your body in a straight line from shoulders to toes and keep your abs braced.

Exercise Descriptions – Advanced Interval Workout A

Y-Squat – See above.
Mountain Climbers

• Brace your abs.
• Start in the top of the push-up position.
• Keep your abs braced, pick one foot up off the floor, and slowly bring your knee up to your chest.
• Do not let your hips sag or rotate.
• Keep your abs braced and slowly return your leg to the start position.
• Alternate sides until you complete all of the required repetitions.

Decline Push-up

• Keep the abs braced and body in a straight line from toes (knees) to shoulders.
• Place the hands on the floor slightly wider than shoulder-width apart.
• Elevate your feet onto stairs or a bench.
• Slowly lower yourself down until you are 2 inches off the ground.
• Push through your chest, shoulders and triceps to return to the start position.
• Keep your body in a straight line at all times.

1-Leg RDL

• Stand on one leg with a small bend in that knee. The other leg is bent back.
• Keep your lower back arched and bend forward by pushing your hips back.
• Keep your knee slightly bent, back arched, and try to keep the other leg straight.
• Repeat all reps for one side then switch.

Burpees

• Stand with your feet shoulder-width apart.
• Drop down onto your hands and feet, then thrust your feet back so you are in a push-up position. Thrust your feet back in and then stand up.
• You can add a vertical jump at the end as well.

Exercise Descriptions – Intermediate Interval Workout B

Prisoner Squat

• Stand with your feet just greater than shoulder-width apart.
• Clasp your hands behind your head. Keep your elbows back and shoulder blades pulled together to work the upper back.
• Start the movement at the hip joint. Push your hips backward and “sit back into a chair”. Make your hips go back as far as possible.
• Squat as deep as possible, but keep your low back tensed in a neutral position.
• Don’t let your lower back become rounded.
• Push with your glutes, hamstrings, and quadriceps to return to the start position.

Step-Up

• Stand facing a bench. Place one foot on the bench and the other on the floor.
• With your abs braced and glutes squeezed, start the movement by pushing through the bench foot to lift the body up to the standing position.
• Lower your body under control. Pause briefly at the bottom and repeat.
• Complete all reps for one side before changing legs.
• Start on a low step (6-inch) and increase the height of the step (12-in) as you improve.

Push-up

• Keep the abs braced and body in a straight line from toes/knees to shoulders.
• Place the hands on the floor slightly wider than shoulder-width apart.
• Slowly lower yourself down until you are 2 inches off the ground.
• Push through your chest, shoulders and triceps to return to the start position.
• Keep your body in a straight line at all times.

Reverse Lunge

• Stand with your feet shoulder-width apart.
• Brace your abs, and contract your glutes (butt muscles) as if you were squeezing something between your cheeks.
• Step backward with left leg, resting the toe on the ground.
• Squat straight down with the right leg supporting the body weight. Lower yourself until your right thigh is parallel to the floor.
• Return to the start position by pushing with the muscles of the right leg. Focus on pushing with glutes and hamstrings.

Squat Thrusts

• Support yourself on your hands on feet.
• Thrust your feet back so you are in a push-up position.
• Thrust your feet back in. That is one rep.

Exercise Descriptions – Intermediate Interval Workout A (1)

Y-Squat

• Hold your hands over your head in a “Y” formation at all times.
• Keep your upper back and shoulders tensed throughout the exercise.
• Stand with your feet just greater than shoulder-width apart.
• Start the movement at the hip joint. Push your hips backward and “sit back into a chair”. Make your hips go back as far as possible.
• Squat as deep as possible, but keep your low back tensed in a neutral position.
• Don’t let your lower back become rounded.
• Push with your glutes, hamstrings, and quadriceps to return to the start position.
Diagonal Lunge

• Step diagonally at a 45o angle with one leg and lower your body until your thigh is parallel to the ground. Keep your torso upright.
• Return to the top by contracting the quadriceps, groin, and hip extensors of lead leg.

Offset Pushups

• Keep your abs braced and body in a straight line from toes to shoulders.
• Place the hands on the floor slightly wider than shoulder-width apart, BUT place one hand in front of shoulder level and the other hand behind shoulder level.
• Slowly lower yourself down until you are 1 inch off the ground.
• Push through your chest, shoulders and triceps to return to the start position.
• Keep your body in a straight line at all times.
• Do all reps for one side and then change hand positions and complete all other reps.

Exercise Descriptions – Warm-up

DB Split Squat

• Stand with your feet shoulder-width apart.
• Don’t use dumbbells for the warm-up.
• Step forward with your right leg, taking a slightly larger than normal step.
• Press the front of your back foot (left foot) into the ground and use it to help keep your balance. The left knee should also be bent.
• Contract your glutes, brace your abs and keep your spine in a neutral position.
• Lower your body until your right thigh is parallel to the ground.
• Keep your upper body upright and your lower back flat.
• Push up to the upright position, but don’t step back. Stay in a split-squat stance.
• Perform all reps for one leg and then switch.

Spiderman Climb

• Brace your abs.
• Start in the top of the push-up position.
• Keep your abs braced, pick one foot up off the floor, and slowly bring your knee up outside of your shoulder and touch your foot to the ground.
• Keep your abs braced and slowly return your leg to the start position.

Exercise Descriptions – Warm-up

Disclaimer:
You must have a Certified Personal Trainer (CPT) or Certified Strength & Conditioning Specialist (CSCS) provide you with instruction on correct form for all exercises.

Warm-up

T-Squat
• Hold your hands out to your sides in a “T” formation at all times.
• Keep your upper back and shoulders tensed throughout the exercise.
• Stand with your feet just greater than shoulder-width apart.
• Start the movement at the hip joint. Push your hips backward and “sit back into a chair”. Make your hips go back as far as possible.
• Squat as deep as possible, but keep your low back tensed in a neutral position.
• Don’t let your lower back become rounded.
• Push with your glutes, hamstrings, and quadriceps to return to the start position.
Close-grip Pushups
• Same as regular push-ups, but keep your hands shoulder-width apart and keep your elbows tucked into your sides as you do the pushup.

Sample Workout Structure

• Here’s how a sample workout looks:
Bodyweight Warm-up (this should take you no more than 5 minutes)
• T-Squat – 10 reps
• Close-grip (Kneeling) Pushups – 8 reps
• Split Squat – 8 reps per side
• Spiderman Climb – 8 reps per side
Turbulence Training Strength Workout – Using L1 Workout A
1A) DB Squat (8 reps) 2-0-1
no rest – go directly to:
1B) Elevated (Kneeling) Pushup (8 reps) 2-0-1
Rest 1 minute.
Repeat this cycle 2 more times for a total of 3 supersets.
2A) DB Row (8 reps) 2-0-1
no rest – go directly to:
2B) Stability Ball Leg Curl (15 reps) 2-0-1
Rest 1 minute.
Repeat this cycle once more for a total of 2 supersets.
3A) Split Squat with Front Foot Elevated (8 reps) 2-1-1
no rest – go directly to:
3B) DB Rear-Delt Raise (10 reps) 2-0-1
Rest 1 minute.
Repeat this cycle 2 more times for a total of 3 supersets.
Bodyweight Interval Circuit Conditioning
• I prefer you do it after the TT strength training, but you can save it for the next day (your ‘rest’ day) if you prefer.
• See above for specific exercise order.
• Make sure you use the specific Interval Circuit for each specific workout.

Bodyweight Circuit/Interval Guidelines

This program doesn’t use traditional interval training. Instead, you will perform one of the following bodyweight circuits after the strength training portion of the workout. This will be your bodyweight interval circuit conditioning.
Perform each circuit with no rest between exercises. Rest 1-minute at the end of the circuit and repeat 2 to 3 times.
Level 1 Interval Circuit Workouts
L1 Bodyweight Interval Circuit A
• Y-Squat – 12 reps
• Diagonal Lunge – 6 reps per side
• Offset (Kneeling) Pushup – 6 reps per side
• Spiderman Climb – 8 reps per side
• Jumping Jack – 60 jumps
L1 Bodyweight Interval Circuit B
• Prisoner Squat – 12 reps
• Step-up – 10 reps per side
• Push-up – Max Reps – 1 (1 rep short of failure)
• Reverse Lunge – 8 reps per side
• Squat Thrusts – 10 reps
Level 2 Interval Circuit Workouts
L2 Bodyweight Interval Circuit A
• Y-Squat – 15 reps
• Mountain Climber – 12 reps per side
• Decline Pushups – 8 reps
• 1-Leg RDL – 6 reps per side
• Burpees – 8 reps
• Squat Thrusts – 8 reps
L2 Bodyweight Interval Circuit B
• Waiters Bow – 12 reps
• Spiderman Climb – 12 reps per side
• Push-up – Max Reps – 1 (1 rep short of failure)
• Stability Ball Jackknife – 12 reps
• Jumping Jacks – 60 reps
• Plank with Arms on Ball – 30 seconds

Fusion Fat Loss Guidelines

Disclaimer: See your physician before starting any exercise or nutrition program. You must have a complete physical examination if you are sedentary, if you have high cholesterol, high blood pressure, or diabetes, if you are overweight, or if you are over 30 years old. Please discuss all nutritional changes with your physician or a registered dietician.

• Perform this TT workout for 4 weeks then switch to the next TT workout.
– You must start with Level 1.
• Take at least 1 full day of rest per week (you may perform light activities, i.e. walking) on the rest day.
• Each pair of exercises (i.e. 1A & 1B) constitutes a “Superset”.
– In each Superset, do one set of the first exercise (1A), and without rest immediately do the next exercise (1B).
• Rest 1 minute after completing the superset (i.e. after 1B).
• Use the lifting tempo designated in the chart for each specific exercise.
• Don’t train to failure in the DB exercises. You should be able to do 1 more rep at the end of each set. You can train to failure in the BW exercises.
• Finish each workout with stretching for the tight muscle groups only.
Warm-up
• Never skip a warm-up.
• Bodyweight Warm-up Circuit – Go through the circuit 2x’s. Use a 2-0-1 tempo for all applicable exercises. Do not rest during the circuit.
– T-Squat – 10 reps
– Close-grip (Kneeling) Pushups – 8 reps
– Split Squat – 8 reps per side
– Spiderman Climb – 8 reps per side
• For a specific warm-up, perform 2 sets of each exercise in the first set. Start with 50% and then 75% of your “real set” weight. Perform 8 repetitions for each warm-up set.
• If you are limited by time, reduce the number of sets in the workout, but always perform the full warm-up.

Rulls

Disclaimer:
You must get your physician’s approval before beginning this exercise program. These recommendations are not medical guidelines but are for educational purposes only. You must consult your physician prior to starting this program or if you have any medical condition or injury that contraindicates physical activity. This program is designed for healthy individuals 18 years and older only.
The information in this report is meant to supplement, not replace, proper exercise training. All forms of exercise pose some inherent risks. The editors and publishers advise readers to take full responsibility for their safety and know their limits. Before practicing the exercises in this book, be sure that your equipment is well-maintained, and do not take risks beyond your level of experience, aptitude, training and fitness. The exercises and dietary programs in this book are not intended as a substitute for any exercise routine or treatment or dietary regimen that may have been prescribed by your physician.
Don’t lift heavy weights if you are alone, inexperienced, injured, or fatigued. Don’t perform any exercise unless you have been shown the proper technique by a certified personal trainer or certified strength and conditioning specialist. Always ask for instruction and assistance when lifting. Don’t perform any exercise without proper instruction. Always do a warm-up prior to strength training and interval training.
See your physician before starting any exercise or nutrition program. If you are taking any medications, you must talk to your physician before starting any exercise program, including Turbulence Training. If you experience any lightheadedness, dizziness, or shortness of breath while exercising, stop the movement and consult a physician.
You must have a complete physical examination if you are sedentary, if you have high cholesterol, high blood pressure, or diabetes, if you are overweight, or if you are over 30 years old. Please discuss all nutritional changes with your physician or a registered dietician. If your physician recommends that you don’t use Turbulence Training, please return this Special Report for a full refund.

Smoothies for Athletes Part 10

TROPICAL FLING SMOOTHIE
1/2 cups each ripe pineapple and mango, cut up
1/2 cups milk
1/2 cups plain yogurt
2 teaspoons fresh lime juice
Process ingredients in blender or food processor until smooth and sweeten to taste.
TROPICAL FRUIT SMOOTHIE
1 cup frozen honeydew melon
1 cup frozen mango
1 frozen banana
1 cup plain yogurt
8 ounces peach nectar
Blend until smooth. Serves two.
TROPICAL STRAWBERRY SMOOTHIE
1 cup guava nectar
1 cup pineapple chunks
3/4 cups frozen peaches
3/4 cups frozen strawberries
Pour guava nectar into the blender first. All fruit goes into blender at one time. Put cover on and blend until smooth.
ULTIMATE SMOOTHIE
1 cup fresh‐squeezed orange juice
Flesh of 2 mangos
8 ounces (small package) of fresh or frozen blueberries
1 frozen banana
2 tablespoons flax seeds
1 teaspoon honey or maple syrup
Put all the ingredients in the blender in the order listed and mix on high until fully blended.
VITAMIN CUPS SMOOTHIE
2 bananas
1 orange
2 kiwis
10‐12 frozen strawberries
1/2 cups of frozen blueberries
1‐2 cups of orange juice
Put all the ingredients in the blender in the order listed and mix on high until fully blended.
WACKY WATERMELON SMOOTHIE
2 cups seeded watermelon chunks
1 cup cracked ice
1/2 cups plain yogurt
1 tablespoon sugar
1/2 teaspoons ground ginger
1/8 teaspoons almond extract
Combine all ingredients in blender container, blend until smooth.
ZIPPY PINEAPPLE CARROT SMOOTHIE
1/2 cups pineapple chunks
1 cup soy milk, any flavor
1 carrot, peeled and sliced
1/3 cups pineapple juice
1‐1ʺ piece ginger, peeled and minced
Honey to taste
Place all ingredients in blender container and blend until everything is smooth. Add ice if you like it frosty. The ginger adds the ʺzipʺ.

Smoothies for Athletes Part 9

RASPBERRY BLAST SMOOTHIE
2 cups fresh or frozen red raspberries
1 cup nonfat or 1% milk
3 tablespoons red raspberry preserves
4 ice cubes
2 scoops plain or vanilla soy protein powder
Combine ingredients in blender. Cover and blend at high speed for about 1 minute.
RASPBERRY ORANGE SMOOTHIE
2 cups milk
2 cups plain yogurt
2 cups fresh raspberries (other berries may be substituted)
1 cup frozen orange juice concentrate
1 cup ice cubes
1 teaspoon vanilla extract
Combine all ingredients in an electric blender and process until smooth.
RASPBERRY PEACH SMOOTHIE
1 cup low‐fat peach yogurt
3/4 cups peach nectar
1/2 cups fresh raspberries, frozen
1 1/2 cups diced fresh peaches, frozen
Combine yogurt and nectar in a blender. Add peaches and raspberries. Blend until smooth.
RASPBERRY WATERMELON SMOOTHIE
2 cups seeded watermelon chunks
1/2 pint raspberries
1 cup ice cubes
1 tablespoon Sugar
Put all ingredients in blender. Set to blend. Blend until all ingredients have blended and there are no chunks of ice left
SMOOTHIE POWER SHAKE
1 cup nonfat soy milk
1/2 cups orange juice
1 banana
1/2 cups cantaloupe
1 tablespoon peanut butter
1/2 cups strawberries, fresh or frozen (without sugar)
Put all ingredients in blender. Set to blend. Blend until all ingredients have blended and there are no chunks of ice left.
SOUTHWEST SMOOTHIE
1/2 cups banana, sliced
1/2 cups mango, papaya, or guava *
2 cups milk
1 tablespoon honey
* fruit should be of one kind listed and be chopped. Place all ingredients in food processor work bowl fitted with steel blade or in blender container, cover and process on high speed until smooth. Strain if using mango.
SPICED DATE SMOOTHIE
1 cup nonfat milk
1 cup vanilla low fat frozen yogurt
3 dates, pitted and chopped
1/8 teaspoons ground cloves
1/8 teaspoons ground cardamom
1/8 teaspoons ground cinnamon
1/4 teaspoons pure vanilla extract
Blend all ingredients until smooth. Serve.
SPINACH SMOOTHIE
1 blender container loosely filled with spinach
1/2 banana
3/4 to 1 cup soymilk
1/4 of a 12 ounces can frozen dole pineapple juice concentrate
Ice (optional)
Blend until smooth. Note: apple juice concentrate can be used in place of pineapple juice.
STRAWBERRY BANANA SMOOTHIE
1 banana
4 strawberries
1/2 cups skim milk
1/2 cups apple juice
put all ingredients into blender. Blend until smoothie consistency is reached!
STRAWBERRY BLUEBERRY SMOOTHIE
1/2 cups frozen blueberries
1 cup frozen strawberries
1 frozen banana (peel before freezing)
1 1/2 cups milk
1/2 cups frozen vanilla or strawberry yogurt
Whirl all ingredients together in a blender until smooth. Serve immediately.
STRAWBERRY FRAPPE SMOOTHIE
2/3 cups oat milk (or use soy milk)
1 cup pineapple juice
2/3 cups apple juice concentrate
1/2 teaspoons vanilla
6 large frozen strawberries
10 ice cubes
Blend well, adding 1 tablespoon flaxseed oil and 2 teaspoons wheat germ, if desired.
STRAWBERRY KIWI SMOOTHIE
3 peeled kiwi
1 cup frozen banana slices
3/4 cups pineapple juice
1/2 cups frozen strawberries
Put all ingredients into blender. Blend until smoothie consistency is reached!
STRAWBERRY LEMONADE SMOOTHIE
Pour into blender:
1/2 cups lemon juice, freshly squeezed
1/4 cups cold water
Add and blend together:
1/4 cups sugar
3 cups strawberries, sliced and partially frozen
2 1/4 cups ice chips
STRAWBERRY LEMON YOGURT SMOOTHIE
1 cup low‐fat yogurt
1/2 cups orange juice
1 1/2 cups strawberries
1/2 cups ice crystals
1 tablespoon lemon juice
1/2 teaspoons lemon rind / zest
Place ingredients in a blender and puree until smooth.
STRAWBERRY RASPBERRY SMOOTHIE
1 1/2 cups orange juice
1 banana
1 cup frozen strawberries
1 cup frozen raspberries
Pour liquid ingredients into the blender first. Yogurt is a liquid ingredient. All fruit goes into blender at one time. Put cover on and blend until smooth.
STRAWBERRY SUNRISE SMOOTHIE
8 ounces carton vanilla yogurt
1/2 cups frozen strawberries
1/4 cups apple juice
1 frozen banana, chopped
Place all ingredients in a blender, cover and blend until desired consistency. Serves 2. Note: this is a good way to use up bananas that are about to get overripe. Donʹt let them go too far though. While still tasty, cut up and place on wax paper on a flat dish or pan that will fit in your freezer. As soon as they are frozen, dump into a zipper freezer bag. Use for this and other banana smoothies or slushies.
SUGAR FREE STRAWBERRY SMOOTHIE
1 8 ounces carton plain nonfat yogurt
1/4 cups skim milk
3 packets equal or 1 teaspoon equal measure
3 cups frozen strawberries
1 cup ice cubes
In a blender container combine yogurt, milk, and equal. With the blender running, add berries a few at a time through opening in lid. Blend until smooth, then add ice cubes one at a time through opening in lid, blending until slushy. Pour into glasses.
SUMMER SMOOTHIE
1 envelope unflavored gelatin
1 cup orange juice, divided
6 strawberries, washed and hulled
1 ripe banana
1 cup vanilla frozen yogurt
6 large ice cubes
Additional strawberries and orange slices, for garnish sprinkle gelatin over 1/4 cups orange juice in saucepan, let stand 1 minute. Over low heat, stir until gelatin completely dissolves, about 2 minutes. Blend remaining orange juice, strawberries, banana and vanilla yogurt in blender at high speed until smooth. Add gelatin mixture, process until blended. Add ice cubes, process at high speed until smooth and frosty. Garnish with additional strawberries and orange slices. Serve immediately.
SWEET POTATO SMOOTHIE
2 medium‐size sweet potatoes (about 2 cup)
1 tablespoons brown rice syrup
1 tablespoon sucanat
1 teaspoon vanilla flavoring
1/4 to 1/2 teaspoons butterscotch flavoring
2 to 2 1/2 cups water
2 ice cubes (opt. )
2 teaspoons sesame tahini (ethnic food department)
Bake sweet potatoes until tender. Let cool (in refrigerator when not too warm). Peel skins sweeteners and flavorings. Begin blending. After several seconds of blending, stop the unit and mix the ingredients, if necessary, using a long utensil. Reblend to a creamy consistency. Serve warm or chilled.
TANGERINE DREAMS SMOOTHIE
1 cup tangerine juice
2 ripe bananas
1 ripe papaya, seeded, skin removed and diced
Blend all ingredients and serve.
TOFU FRUIT SMOOTHIE
1/2 cups apple juice
1/2 cups frozen vanilla nonfat yogurt, or any flavor of sorbet
4 ounces (1/2 cup) soft tofu, drained
1 cup fresh or frozen sliced strawberries or peaches
1 banana, peeled and broken into chunks
1 teaspoon honey
1/2 cups ice cubes
Fresh whole berries for garnish (optional)
Place all ingredients into container of electric blender. Blend on high until smooth, about 30 seconds.

Smoothies for Athletes Part 8

PEANUT BUTTER AND JELLY SMOOTHIE
2 cups milk
2 tablespoons blackberry jelly
2 tablespoons peanut butter
1 banana, frozen and chunked
2 tablespoons honey
2 teaspoons wheat germ
In a blender combine milk, jelly, peanut butter, banana, honey and wheat germ. Blend until smooth.
PEANUT BUTTER SUNDAE SMOOTHIE
1/4 cups smooth peanut butter
2 tablespoons honey
1/3 cups milk
3 cups vanilla ice milk
1/4 teaspoons wheat germ
Stir peanut butter, honey and milk together. Cook over low heat, stirring constantly. Remove from heat when peanut butter has melted, stir in ice milk and wheat germ, serve chilled.
PEAR AVOCADO SMOOTHIE
1 large pear, chopped
1/2 cups green grapes
1/4 avocado
2 teaspoons honey
1 teaspoon lemon juice
Blend and top with chopped pecans.
PEAR RASPBERRY SMOOTHIE
2/3 cups soy milk
1/4 cups dole country raspberry concentrate
3 ripe pears, cored
12 ice cubes
Place soy milk (or your choice of any other milk or non‐dairy substitute) and all remaining ingredients in blender in order given. Blend until smooth and creamy.
PECAN PIE SMOOTHIE
1 ounce hazelnut syrup
ounces caramel syrup
ounces Irish cream syrup
4 ounces cold milk
2 cups of ice
Garnish:
Whipped cream
teaspoons chopped pecans
Pour syrups, and milk into blender. Add ice and blend until smooth. Pour into glass and top with whipped cream. Sprinkle nuts on top.
PEPPERMINT SMOOTHIE
4 scoops peppermint ice cream
1 1/2 cups milk
2 drops peppermint extract
1 teaspoon vanilla extract
Combine in blender container and blend until smooth. Serve immediately.
PERSIMMON SMOOTHIE
5 persimmons, without skin and seeds
2 cups orange juice
1 cup frozen berries
Blend all ingredients and serve.
PINA BANANA SMOOTHIE
1 cup pineapple juice
1/3 cups coconut milk
1 1/2 cups frozen banana slices
1/2 cups pineapple chunks
Pour liquid ingredients into the blender first. All fruit goes into blender at one time. Put cover on and blend until smooth.
PINA COLADA SMOOTHIE
1 frozen banana
1 cup milk/soymilk
1‐2 teaspoons shredded coconut
1/4 cups chopped or crushed pineapple (fresh is best, but canned is pretty good too)
Blend.
PINEAPPLE BUTTERMILK SMOOTHIE
20 ounces unsweetened pineapple chunks
1 cup buttermilk
2 teaspoons vanilla extract
2 teaspoons liquid sweetener
Mint leaves‐‐optional
Drain pineapple, reserving 1/2 cups juice. Freeze pineapple chunks. Place juice, buttermilk, vanilla, sweetener and frozen pineapple into a blender container. Blend until smooth. Pour into glasses and garnish with mint if desired.
PINEAPPLE PAPAYA SMOOTHIE
1 cup orange juice
1 1/2 cups frozen papaya chunks
1 cup pineapple chunks
1 to 2 tablespoons unsweetened shredded coconut (optional)
Pour orange juice into the blender first. Add coconut, if using, and then fruit. Put cover on and blend until smooth.
PINEAPPLE YOGURT WHIRL
6 ounces can pineapple juice concentrate, thawed
1/2 cups water
1/2 cups skim milk
8 ounces carton vanilla yogurt
2 tablespoons sugar
1 1/2 teaspoons vanilla
2 cups ice cubes
Pineapple wedges, for garnish
In a blender container, combine the pineapple juice concentrate, water, milk, yogurt, sugar, and vanilla. Blend mixture until smooth. With the blender running, add ice cubes slowly through the opening in the lid and blend mixture until slushy. Pour into tall glasses and decorate each serving with fresh pineapple wedge.
PINK SMOOTHIE DELUXE
2 cups sliced banana
1 1/2 cups frozen strawberries
1 cup ruby red grapefruit juice
1 cup orange juice
1 cup ice crystals
Place ingredients in a blender and puree until smooth.
PISTACHIO BANANA GULP
1 container plain nonfat yogurt
2‐3 ounces pistachio instant pudding mix
1 ripe banana
1/4 cups skim milk
Handful or more of crushed ice
Put all ingredients into blender. Blend until smoothie consistency is reached!
PUMPACKETIN PIE SMOOTHIE
1 (15 ounces) can solid pack pumpacketin puree
1 (12 fluid ounces) can frozen apple juice concentrate
1/8 teaspoons ground nutmeg
1 teaspoon ground cinnamon
2 1/2 cups water
Remove pumpacketin from can and freeze for 1 hour. In a blender combine partially frozen pumpacketin, frozen apple juice concentrate, nutmeg and cinnamon. Blend until smooth. Continue to blend while adding water to fill the blender.
PURPLE PASSION SMOOTHIE
1 banana
1 cup non‐fat yogurt
1/3 cups blueberries (can be frozen)
1/3 cups strawberries (can be frozen)
2/3 cups ice
Place all ingredients into blender and blend until smooth.
QUAD BERRY QUENCHER
2 bananas
1 cup low‐fat strawberry yogurt or frozen yogurt
1/2 cups cranberry juice cocktail
1‐1/2 cups strawberries, hulled, frozen
1 cup raspberries, frozen
Place all the ingredients in a blender. Blend until smooth.
RAINBOW SMOOTHIE
10 ounces apple‐cranberry juice
4 ounces strawberries
2 ounces pineapple chunks
2 scoops rainbow sherbet
1/2 banana
1/2 cups ice
Place ingredients in a blender and puree until smooth.
RASPBERRY BANANA SMOOTHIE
2 bananas, peeled and sliced
1 1/2 cups pineapple juice
1 packet vanilla low‐fat yogurt (8ounces)
1 cup fresh or frozen raspberries
Place the bananas in a single layer on a baking sheet, freeze until hard. Combine the bananas, pineapple juice, yogurt and raspberries in the container of an electric blender, process until smooth. Serve immediately.

Smoothies for Athletes Part 7

MEXICAN SMOOTHIE
1 cup tomato juice
1/2 teaspoons chopped jalapeno pepper
1/4 teaspoons cayenne
1/4 cups chopped onion
1/2 cups chopped parsley
2 cloves garlic, peeled
Chop and blend all the ingredients together. Serve immediately.
NECTARINE SMOOTHIE
1 nectarine
6 ounces light (reduced sugar) fat‐free peach frozen yogurt (this is one container of yoplait)
1/2 cups dole pineapple‐orange‐guava juice (comes in a carton)
1/2 cups crystal light or other sugar‐free lemonade
1 packet equal sweetener or. . . 2 teaspoons sugar if equal is not available
Put all ingredients into blender. Blend until smoothie consistency is reached!
OATMEAL FRUIT SMOOTHIE
1 cup soy milk
1/2 cups rolled oats
1 banana, broken into chunks
14 frozen strawberries
1/2 teaspoons vanilla extract
1‐1/2 teaspoons white sugar
In a blender, combine soy milk, oats, banana and strawberries. Add vanilla and sugar if desired. Blend until smooth. Pour into glasses and serve.
ORANGE PINEAPPLE SMOOTHIE
1/2 cups orange juice
1/4 cups pineapple juice
1/2 banana
1/4 teaspoons ginger root ‐‐ fresh, peeled, grated, up to 1/2 teaspoons
1/2 cups crushed ice ‐‐ or 2 small ice cubes
Blend all ingredients in a blender or food processor until smooth.
ORANGE PINEAPPLE COCONUT SMOOTHIE
1/4 cups orange juice
1/4 cups pineapple juice
1 tablespoon coconut milk ‐‐ *
1/2 banana
1/4 teaspoons ginger root ‐‐ fresh, peeled, grated
1/2 cups crushed ice or 2 small ice cubes
* can be made from fresh or dried coconut or purchased bottled. Do not use the canned coconut mix for mixed drinks as it is very sweet and different. If using fresh coconut, cut coconut meat into 1ʺ pieces & place equal amounts of coconut & hot water in food processor or blender. Puree at high speed for a couple of minutes, let steep for 30 minutes. Then pour into a strainer set over a bowl. Press on the pulp and squeeze by the handful to extract as milk as possible. Pour the milk through a fine‐mesh strainer. For dried coconut: use 1 cup p unsweetened, dried coconut with 1 1/2 cups hot tap water. Allow to stand for 5 minutes. Puree one minute and proceed as above. Will keep up to three days refrigerated and indefinitely, if frozen. Blend all ingredients in a blender or food processor until smooth.
ORANGE CREAMSICLE SMOOTHIE
2 whole seedless oranges, peeled
3 tablespoons high protein shake powder (vanilla flavored)
1 cup water
1/2 cups vanilla frozen yogurt (optional)
Place all ingredients in a blender and blend until smooth.
ORGANIC SMOOTHIE
2 cups organic calcium‐fortified orange juice
1 cup frozen organic strawberries
1/3 cups frozen organic blueberries (more or less ‐ to taste)
1 banana
Blend in your blender till smooth, then add the following optional ingredients, if desired: slightly less than 1/4 cups flax oil 2. 5 scoops of your favorite powdered protein supplement this recipe makes a lot of smoothie, enough to feed myself & my 2 sons for breakfast. It also freezes really well (for smoothie Popsicles). If you only need to feed yourself, then you can cut the ingredients in half. . . . . . .
PAPAYA SMOOTHIE
2 papayas, ripe
1/2 cups orange juice
1/2 cups vanilla frozen yogurt
Peel, seed and coarsely chop papayas. Combine all ingredients in a blender or food processor and blend until smooth. Makes 2 servings. About 2 cups of papaya cubes would make two tall glasses of smoothie. Select the ripest for best flavor. If not ripe enough, you may have to add a little sugar to the smoothie.
PASSIONATE PEACH SMOOTHIE
1 can peaches in syrup
1 frozen banana
1 cup Ben and jerryʹs purple passion sorbet
1 can peach nectar
2 cups grape juice
Blend until smooth. It lives up to itʹs name.
PEACH SMOOTHIE
1 cup frozen peach slices
1/2 banana, sliced
3 tablespoons nonfat vanilla yogurt
1/4 cups orange juice or apple juice
1/2 cups nonfat rice milk, optional
Sugar to taste. Throw all ingredients in the blender and chop and then puree for many seconds until it is delightfully smooth.
PEACHES AND DREAMS SMOOTHIE
10 ounces of apple cider
3‐5 slices of peach
4 large strawberries
1 banana
1/8 teaspoons of cinnamon
Put all ingredients into blender. Blend until smoothie consistency is reached!
PEANUT BUTTER SMOOTHIE
1/4 cups peanut butter, chunky or smooth
1 cup vanilla ice cream
1 cup milk
Place all ingredients into blender and blend on high until just combined.
PEANUT BUTTER BANANA SMOOTHIE
2 large ripe bananas, peeled, sliced, frozen
2 cups milk
1/4 cups creamy peanut butter
2 tablespoons sugar
1 teaspoon imitation banana extract
Place all ingredients in blender. Blend until smooth. Pour into tall glasses and serve immediately.

Smoothies for Athletes Part 6

INSTANT BREAKFAST SMOOTHIE
8 to 12 ounces of milk
1 packet of instant breakfast, preferably chocolate
1 spoonful of peanut butter
1 frozen banana
About 3 ice cubes
Pour milk into blender. Add remaining ingredients. Put the blender on blend till Banana and ice are chopped up then whip it for about 5 seconds. Itʹs fast and Delicious.
ISLAND ESCAPE SMOOTHIE
2 cups vanilla frozen yogurt
1 cup sliced mango
1 cup sliced and peeled papaya
1 tablespoon pina colada mix
1/4 cups kiwi
1/2 cups ice
Place ingredients in a blender and puree until smooth.
JELLO SMOOTHIE
4 ounces prepared jello ‐ any flavor
4 ounces milk
4 ounces sherbet ‐ flavor should match the jello flavor
Mix in a blender. Top with whipped cream and colored sugar, if desired. This makes a great and easy summer beverage
KIWI COOLER
9 kiwifruit
4 cups pineapple juice
8 ice cubes
2 cups sparkling water
8 large strawberries
Peel the kiwis and cut into small pieces. Place half in a blender with 2 cups juice and 4 ice cubes. Blend until smooth. Stir in 1 cup sparkling water. Repeat with the remaining kiwis, 2 cups juice, 4 ice cubes, and 1 cup sparkling water. Pour into tall glasses and garnish each with a strawberry.
KIWI PEACH SMOOTHIE
4 kiwifruit, peeled
4 peaches, peeled and frozen*
16 ounces can pineapple juice
1/4 cups powdered sugar
1/4 cups frozen limeade concentrate
1/4 teaspoons coconut extract
1 cup ice cubes
Garnish: kiwifruit slices
* If fresh peaches are unavailable, substitute 1 1‐pounds Bag frozen peaches. Process first 7 ingredients in a blender until smooth, stopping to scrape down sides. Garnish, if desired, and serve immediately.
LEMON LIME SMOOTHIE
10 ounces lemon lime soda
2 ounces lemons
2 ounces limes
1 scoops lemon sherbet
1 scopp lime sherbet
1/2 banana
1 cup ice
2/3 cups granulated sugar
Place ingredients in a blender and puree until smooth.
LEMON WATERMELON SMOOTHIE
1‐1/2 cups seeded watermelon, diced
1 cup lemon sorbet
8‐10 ice cubes
1 tablespoon fresh lemon juice
Place all the ingredients in a blender. Blend until smooth. The tart lemon sorbet is a perfect match with the sweet, juicy watermelon. To make an even thicker smoothie, freeze the watermelon first. Serves 2. Variation: add a shot of vodka, for a wonderful, slushy, frozen cocktail!
LEMONADE SWEET TART SMOOTHIE
Just think of a sweet‐tart lemon milkshake. . . Only slushy! 1 (6‐ounces) can frozen lemonade concentrate
1 cup milk
1 cup water
1/4 cups sugar ‐ or to taste
1 teaspoon vanilla extract
10 to 12 ice cubes
Place all ingredients into container of electric blender. Blend on high until smooth, about 30 seconds. Serve immediately.
MANGO SMOOTHIE
1 ripe mango, peeled, pitted, chopped ‐‐ (approx. 1‐1/4 cups)
3/4 cups milk, skim ‐‐ chilled
1/4 cups nonfat vanilla yogurt
3/4 teaspoons vanilla extract
3 ice cubes
Pinch of salt
Fresh mint sprigs
Combine all ingredients except mint in blender. Blend until smooth and creamy. Garnish with mint.
MANGO TANGO SMOOTHIE
1 cup frozen mango
1 frozen banana
1 cup peach sorbet
1 can papaya nectar
Blend until smooth.
MANGO PAPAYA SMOOTHIE
1 mango (about 1 1/2 pounds), peeled, pitted, and chopped coarse
1 papaya, peeled, seeded, and chopped coarse
2 cups plain yogurt
2 tablespoons fresh lime juice plus 4 lime slices for garnish
3 tablespoons honey, or to taste
1/4 teaspoons almond extract
In a blender blend the mango, the papaya, the yogurt, the lime juice, the honey, the almond extract and 1 cup ice cubes in batches until the mixture is smooth and blend in another 1/2 cups ice cubes if desired to thin the smoothie mixture to desired consistency. Divide the mixture among 4 chilled large glasses and garnish each smoothie with a lime slice. Serves