Tuesday, June 12, 2012

Bikini-Ready Tropical Chia Smoothie + Workout


 There's something about summer that always makes me crave pina coladas. Then there's that other little thing about summer that is at odds with the pina colada... the *gulp* bikini. Most pina coladas are made with loads of sugar, but that's just not necessary for a delicious tropical frozen drink - fruit alone is sweet enough.

Both coconut milk and chia seeds are great for slimming down or mainaining a  healthy weight. They help us feel full and are packed with nutrition. This smoothie is thick, creamy, and sweet. It tastes like ice cream, but has no added sugar.

I'm not going to pretend to be perfect all the time... My girlfriends and I kicked off beach season by indulging in the real thing from the Bacara Resort pool that's just off the beach. It was good. Really  good. Worth the calories? Yep - but just once. From now on I''m sticking to my bikini ready version.

*Chia facts source


The high Omega-3s make Chia great for kids' brain and eye health. Interesting chicken-rearing fact: adding Chia seeds to chicken food produces eggs with Omega-3 fatty acids.

Tropical Chia Smoothie
printer friendly recipe 

Serves 2

3/4 cup unsweetened coconut milk (the beverage next to the soy milk, not the canned kind)
1 cup frozen mango pieces
1 cup frozen pineapple pieces
1 banana
1 tablespoon chia seeds

Pour coconut milk into a blender. Add mango, pineapple, and banana. Blend until smooth. Blend in chia seeds quickly. Enjoy right away, as chia seeds become gelatinous once they are wet.



 Okay, now I'm so excited to share this great bikini ready workout with you straight from Studio Delcorpo in Chicago. Studio Delcorpo is Bespoke Fitness. I love this idea - custom fitness - as we all have different workout needs based on our unique bodies and exercise likes/dislikes. I asked Cheryl, the owner of this fabulous new gym, to share a bikini ready workout for those of us who are busy and can't always get to the gym. My girlfriends and I were just complaining that with preschoolers it seems like someone is always sick and unable to attend preschool or the gym childcare... so working out just slips by. This is a workout we can do during nap time, while the kids are playing, or after they have gone to bed.



Bikini Ready Workout from Studio Delcorpo
If you're in Chicago check it out and report back, okay? 



In this workout you will alternate between lower body and upper body exercises to keep the heart rate up and to maximize calorie burn! (if you are brand new to exercise, make sure to get your doctor's o.k. before starting this, or any exercise program.) A bikini-ready body tip that my clients are doing right now...a glass of warm water with fresh lemon to increase metabolism and keep the body alkaline.

Printer Friendly Workout - Print it and leave it on your coffee table so you don't forget :)




Warm up with any kind of movement for 5 minutes then,
1.  Speed Squats 30 seconds
 2. Plank on forearms and toes, belly in, then crawl front, crawl back 30 seconds
3. Abdominal "windshield" wipers. Flat on back, arms and legs to the sky, reach arms and legs
  Away from each other, in opposite direction towards the floor, belly pulls in tight, 30 seconds
REPEAT all three

1. Step back lunge, and kick front. Same leg repeats for 30 seconds. Switch legs.
2.  Table top reverse plank. Sit on bum, knees bent hands on floor with fingertips facing you. Squeeze glutes and push hips up to ceiling, so your body is flat like a table. Tuck your chin, pelvis to the sky. Hold 15 seconds, repeat for 15 more seconds.
3. Russian twist. Stay seated on bum, lift legs, squeeze inner thighs and rotate shoulders and arms side to side while balancing on your bum. 30 seconds
REPEAT all three

1. Single leg squat and hop. Stand on one leg, bend knee and hip like sitting in a chair, hold down, then explode up and jump. 20 seconds each leg
2. Rotating plank. Start in pushup position on hands and toes, rotate entire body onto one arm and balance, alternate sides rotating for 30 seconds.
3.  Superman swimmers. Face down, arms overhead. Lift arms, legs and chest like you are Superman flying, paddle arms and legs like you are swimming 20 seconds, rest and repeat.
REPEAT all three

Be sure to cool down (with a slow walk, or other activity) and stretch for about 5 minutes to eliminate sore muscles.

44 comments:

  1. I love your note about chickens and chia seeds, lol! Thanks for the recipe, I should try it next time after workout, perhaps tomorrow :)

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  2. This smoothie sounds delightful! And great workout!

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  3. I have been indulging way too much these days. This smoothie I need in my life. Love the pics of baby girl.

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  4. My mom has been obsessed with chia lately!! I will pass this great drink along to her....The Bacara??!! Have never been and have always swooned over it!

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  5. Chia is all the rage these days! I've had it in some of the snack bars I like but haven't purchased it for the purpose of adding to my morning shake. Thanks for the reminder to add this important food to our diets and the shake looks delicious!

    leslie

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  6. Wow! I must try this recipe. And thanks for informing us about the chai seeds. I never knew all the great benefits it had.

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  7. I love Pina Coladas! They are my favorite smoothie of all time. I love that you added chia seeds to it.

    Great workout! The only thing I don't like are the Supermans. I don't know why, I just don't like them. :)

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  8. I'm tired already! ;)
    Where can I find chai seeds? Organic grocery?

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    Replies
    1. Hi Susan!
      Whole Foods or other natural foods stores. Good question :)
      Marina

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    2. Anonymous9:47 AM

      The bigger Kroger's carry them in their organic section. They're great mixed into yogurt/smoothies or sprinkled over a salad. They taste yummy too!!

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  9. Marina,
    This is great. Not only does the smoothie look delicious but I had never heard of Chia seeds...I'm going to buy some post haste! I agree with you, once in awhile it's fun to put the top down and have the radio blasting with delicious calories, but moderation is key to fitting into any thing.
    Karen

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  10. dearlord, that sounds good. i am not self motivated enough to workout alone so i need my classes. and now i need my chia.

    smiles to you.

    michele

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  11. Anonymous3:21 PM

    What is the actual nutrional value of this smoothie?? calories, fat, fiber???

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  12. Lovely drink - I've bookmarked this and intend to enjoy it. I'll also print off your directions for the workout - I'm in training with my teenage daughters - they keep me on my toes!
    Mary x

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  13. Who wants to be perfect all the time? I say indulge, but it's what's inbetween that counts to keep your shape. This sounds fabulous. I will have to try that kind of coconut milk.

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  14. This smoothie looks delicious! Thanks! Thanks for the workout too. I love workouts where you don't need any equipment. No excuses then!

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  15. this sounds incredible and so refreshing! definitely something that i need to make to use up the huge amount of chia seeds in our house!

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  16. bookmarking this now! my mom-in-law eats chia seeds by itself! I don't think I can do that - I would much rather have them in my drink or my baked goodies! they kinda just look like poppy seeds? do they taste pretty neutral?

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  17. What a creative and beautiful smoothie - and healthful! I'm featuring this post in today's Food Fetish Friday series (with a link-back and attribution). I hope you have no objections and it's so much fun following your creations…

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  18. Много красиви снимки! Поздрави!

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  19. this looks so delicious and different. Yum! Your daughter is so adorable and looks too cute!

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  20. I just bought a pound of Chias. I had no idea they were so good for me!

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  21. Love chia -love this smoothie!!! Need to pick up coconut milk & make ASAP :)

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  22. Chia seeds are nutritious. Rich in omega 3 fatty acids. I am ready for the summer...=)Refreshing smoothie!

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  23. Chia seeds are so packed with nutrition I haven't seen these seeds in any of the superstores here in Hong Kong. Would love to try!

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  24. I just cannot find chia seeds in Cayman and you're making me all the more blue about it :( This is a fantastic smoothie! Great alternative to those naughty pina coladas :)

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  25. Erin Beck2:45 PM

    Where did you find these adorable decorated spoons in your pics? I bet they would make my daughter enjoy each bite of your delicious recipes even more! :)

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  26. I am so going to make this smoothie part of my summer! Thanks!

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  27. This is delicious...now one of my favorite smoothies! Thanks Marina!!

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  28. Do you freeze your fruit pieces first? What makes this cold like most pina coladas? Ice?

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    Replies
    1. Yes, You'll notice the recipe calls for "frozen mango and frozen pineapple" :)

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    2. you can buy frozen pineapple and mango chunks at Trader Joe's and Whole Foods. Enjoy !

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  29. Anonymous4:02 AM

    Do you know how many calories in the smoothie? Sorry can't work out how to put my name on this.

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  30. Great recipes! Where do you get your chia seeds? I've been using http://eatseed.com they seem the fastest and cheapest for organic. Keep it up

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  31. I just do!! It's delicious!! Congratulations #Brazil

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  32. yum! Thank you! also, where did you get the spoons?!

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    Replies
    1. Hi, I got them at Gracious Home

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  33. Do you freeze your fruit pieces first?

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    Replies
    1. Hi there,
      Yes, I keep a bag of frozen mango, pineapple, and mixed berries in the freezer at all times since I make a smoothie every day :)

      You can buy frozen bags of fruit or you can make your own.

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  34. Beautiful, beautiful photos! Love the brilliant colors, but most of all thank you for the chia seed info. I'm new to the ingredient and am working to get up to speed on the benefits. The smoothie is perfect!

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  35. Can we talk about your spoons? So cute!!!

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  36. Anonymous9:00 AM

    This is everything I need and want. As a mom of 3 I am in the same boat when it come to wanting to go to the gym but never being able to do it consistently! Thank for the great smooth and workout!:)

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  37. Anonymous1:41 PM

    Do you mean warm water with lemon before a workout? Or just in general once a day? Before the beach?

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    Replies
    1. Hi there, it's cleansing any time. Especially first thing in the morning :)

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