HOW IS YOUR SMOOTHIE GAME? The recommended serving for fruit and vegetable is 6-9 servings per day. Do you need more veggies and fruit in your life?

Try adding smoothies to your diet!

A smoothie is a great way to get your veggies in plus they make a great pre-workout, post-workout, breakfast or a snack!

Here are some Tips in how to make a BALANCED SMOOTHIE

You can choose one from each category!

Fruit (1/2 CUP)- Strawberries, Blueberries, Mango, Blackberries

Veggies (1/4 – 1/2 CUP)- Cucumber, Spinach, Carrots, Zucchini, Beets

Protein (1-2 scoops) – A protein Chocolate or Vanilla powder that works for you!

Healthy Fats (1 TBS) – Chia Seed, Flax Seed, Coconut Oil, Peanut Butter, Almond Butter

Liquid (1/2 CUP) – Almond Milk, Cashew Milk, Coconut Milk

Optional

Need Creaminess?

Creaminess – 1/2 of a frozen Banana, 1/2 avocado

For Nature Sweetness & Creaminess – Banana has that delicious creaminess, as well as energy, fiber, and essential nutrients without all of the refined sugar and saturated fat.

Sweetness – Dates, Maple Syrup, Honey

* If there is fruit in your smoothie, you may not need to add any more sweetness.

* Avoid sugary yogurts or syrups (maple & honey is fine).

Fruit to Protein Ratio

Smoothies are both macro balanced and flavor balanced, so you’re getting all the nutrients and deliciousness in one hit.

Lay Low on healthy high-calorie foods – we all love almond/PB butter and chia seeds for protein, healthy fats and some amino acids, but if half smoothie is peanut butter, that is not balanced.

Pre workout Selfie with my Fuel

Here is my FAVORITE snack because it taste like No Bake Cookies. It is a Healthy on the go snack or even a snack before or after exercise to help with recovery! Also an excellent treat when you have any sweet cravings!

Peanut Butter Power Balls
– 1 3/4 cups of Old Fashioned Oats
– 1 cup Peanut Butter or Almond Butter
– 1/4 cup Raw Pumpkin Seeds – 1-2 scoops protein powder (I like @drinkorgain )
– 1 TBS Ground Flax Seed
– 1/4 cup Dark Chocolate Chips
– 3/4 cups Almond or Coconut Milk

How to ROCK 2020
1. Set SMART (Specific – Measurable – Attainable – Realistic – Timely) Goals
2. Make TIME for you! ⏱
3. BOOST your ENERGY! 🤩

Go Dani Go! Check out Dani’s awesome journey with Team Shred Shed!

“I attended my first workout class with Kaylin in January of 2019. I broke my foot in September of 2018, so I wasn’t able to fully exercise for a few months and it was killing me. I was looking for something to help me get back on track and by chance I came across Kaylin Russeau Fitness on Facebook because a mutual friend liked the page. I saw she was located right in Dundee and her Dundee Bootcamp was just what I was looking for. I was looking for a “fit fam” to keep me motivated and accountable and I found just that! Kaylin is so knowledgeable and so passionate about what she does. She develops fun and challenging workouts for all fitness levels and is one of the most motivating and positive people I know. She’s like a ray of sunshine and you can’t help but feel great when you’re around her. Kaylin genuinely cares for all of her clients and she makes everyone feel so welcomed. Her positivity and hard work have attracted an amazing group of people and we all love working out together. They really are my fit fam! She has developed a positive fitness community that I am so thankful to be apart of. Kaylin has helped build my skills, strength and my confidence and I can never thank her enough for that. If you are looking for a place to exercise where you feel welcomed, empowered and have fun, look no further than Kaylin Russeau Fitness!”

We are so proud of Dani! She continues to get stronger and cheers on everyone around her during workouts! Thank you Dani!

Learn about Team Shred Shed Here!

“I came across core class with Kaylin through AARC and immediately thought of the missing link between just running and proper running. We are wired to think that running is just putting one foot in front of the other – she will challenge that notion and her classes will not only target core but every muscle remotely interconnected to the activity of running!

 As runners we never give injuries a second thought until, well, they hit us and as an injury prone person I can attest that the root cause has to be treated if we are to continue doing the sport we love. Kaylin’s classes do just that; they address the fundamentals of running and muscles involved for proper body and core muscles activation. Her classes are a lot of fun – yet challenging! – and progress at a safe pace as to keep everybody engaged. For each routine she will have modifications depending on ones level of fitness and she is always paying attention to form as to provide feedback throughout the class.

 I have done two sessions with her and know I will be going for more. The results are impossible to go unnoticed, better load distribution during running, better posture and overall a quicker recovery.”

– Jorge O.

 

A big congratulations to Cindi, in 3 months 20 lbs down (still going), lost 20 inches & down 7% bodyfat – size 10 to size 6.
Cindi is so determined to improve her health, strength and running! It has been such a joy to watch her mindset, endurance & strength blossom. Her positive mindset motivates others around her. She trust the process of her training and gives God all the Glory. Our journey is never easy as it takes hard work, planning meals, scheduling time to work out and being consistent! Being consistent is key to our success. Her next big goal is getting another 5K PR & to schedule a 5k – 10k every month to keep her running consistently. Cindi has built the endurance to run 5 miles for her Long Runs as in the beginning we did numerous intervals of 1:1 for 20 minutes. She is strong, fierce, faithful and determined! So excited & proud of her!

Bring it on 2019!!!

Count all of your blessings from 2018! So much to be thankful for!

If you are looking to work towards your New Year Resolutions for 2019, I have some services that can help you reach your goals!

Dundee Bootcamp

Cheers to 2019 Online Challenge

Core for Runners Series

Personalized Run Coaching

Personal Training

Buddy Training Services

Please message me if you have any questions!

“The Core for Runner class has helped me enjoy running more. I’ve been running for nearly 20 years, and I started well into adulthood. I kept adding weekly miles while training for half marathons thinking I would feel stronger and enjoy running most of the time. I didn’t feel strong during half marathons, clearly wasn’t enjoying them and couldn’t come anywhere near my time goals.

When I started taking Core for Runners I noticed the difference right away. I felt stronger and I could hold my form during long training runs. I’m running faster races and have come close to breaking a 10-year-old PR. Best of all I’m enjoying running and races more. I encourage every runner, especially women who tend to have less core strength, to try Core for Runner.”

Margy

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Next session starts on January 8th Tuesday at 6:30 – 7:30 am & Janaury 9th at 6:00 – 7:00 pm!

For more information on the Core for Runners Series, check out classes offered here.

Drop Ins Welcomed

I am a repeat student to the class, not because I’ve failed but because unlearning bad form and habits takes time.  I am on my fourth time through the class and each time I see improvements; while the class doesn’t directly work on running techniques, speed work, recovery… I definitely realize the benefits of what Kaylin teaches us in my running technique, my form is getting better, and my recovery is definitely enhanced/shortened.

Kaylin’s class has helped strengthen my core which has noticeably improved my form, especially as I get tired on longer runs, a strong(er) core helps keep my form less Quasimodo like.  Because of overall better form I’m not getting the aches and pains I used to get after my runs which makes my recovery periods shorter.  One other thing I really like about the class is that it’s not focused on increasing muscle mass (i.e. adding weight you’d have to carry as you run), it is body weight and resistance band focused.  

I am relatively new to trail running as well and many of the circuits Kaylin uses in class are balance focused, which I’ve come to realize is CRITICAL while out on the trails, good balance equals injury prevention as the probability of staying upright on the trail is much higher (I’ve still eaten it on the trail though, no fault of Kaylin).

If you don’t think you need a Core for Runners class, you are a prime candidate as you most likely do.  Even outside of running, the things Kaylin explains and goes through in class would benefit anyone.  I HIGHLY recommend the class.

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For more information on the Core for Runners Series, check out classes offered here.

Drop Ins Welcomed