Commitment and Starbucks Blendicano

The most successful transformations 1) identify a clear goal 2) find a lifestyle plan that works with a nutrition and lifting component 3) stick to the plan- even when the going gets tough <- that is the hard part

A Venus coach can help you navigate steps 1 through 3. We are currently accepting clients in conjunction with the next transformation contest that starts September 1st. You can find out more about our coaching program and sign up here: http://clients.venusindex.com/premium-one-on-one-coaching/   If you want me, you will have to request it in your form :)

 

 I found the recipe on how to order a Starbucks Blendicano on IG a few weeks back and finally tried one while travelling. SO GOOD and something that will not suck all your cals up!

 

Starbucks Blendicano

How to order

• Quad espresso
• 6 pumps sugar-free vanilla syrup
• Venti ice
• Blend

Over at the self service counter, add a couple of packets of Splenda if you want. It is already sweet, so taste first. Then hit it with some cinnamon!

This thing is like 20 cals. Yup.

Banana Spinach Protein Shake

This is my very favorite way to have my protein in a shake when I am in a hurry. It tastes wonderful and is high in protein and veggies!

I have tried many other varieties and this is the one I come back to. It tastes like banana-chocolate-peanut butter!

I promise the spinach is hidden- you get your veggies in secret. In fact- I like to drink my shake in a big foam cup so that I cannot see the spinach. I am weird. I know.

We just moved, by the way. And this was my go-to breakfast while packing and unpacking. These are the last pictures from my old house, cannot wait to show you my new kitchen! It has wonderful light and great bones. The countertops and walls need redone at some point, but otherwise I love it!

 

My Favorite Banana Spinach Protein Shake
1 serving (32 oz)

The stuff-
1/2 banana peeled and frozen- preferably
1 handful spinach- fresh or frozen
8 oz unsweetened soy milk (I like the unsweetened vanilla)
3 handfuls of ice
1 scoop chocolate peanut butter whey powder (vanilla is also good)
Optional- 1 tbsp pb2 and 1 tsp creatine monohydrate

What you do-
In a large blender- blend the banana, spinach, and soy milk on high until it comes together. Then add 1 handful of ice at a time- blending after each addition. Then add the whey, and optional items. Blending until thick and creamy without lumps.

Yup this is what goes in my lunch drink cups I save!

 

Makes approx 32 ounces.
Nutritional stats per serving

• Cals- 202
• Carbs- 18 g
• Fat- 3 g
• Protein- 26 g

Lower Calorie Sparkling Wine Trick

Say what?! Today, I am going to share my little trick with you- how I stretch one glass of wine into 3 or 4!!!

But FIRST- I have to show you what my dearest husband spoiled me with this week- a Polar FT4 Heart Rate Monitor! I have been wanting one for the longest time, and he just ordered me one out of the blue. I am one lucky lady right?! Love my man!

Here she is in all her glory-

I am a teacher too, so my principal at school came up with the idea of my students trying to see which class could keep my average heart rate the lowest. It was a hoot, the students actually got into it. Opposed to normal biological rhythms, my heart rate actually got lower and lower throughout the day and my last period won with an avg heart rate of 62!

After school, I was off the gym to get in some cardio time! I had to put my Polar FT4 through the paces! I loved how it automatically synced to the gym machines too. I did 20 minutes on the stairmill, 20 min doing 90 sec HIIT on the treadmill (alternating 90 sec 6.5 mph jogging with 4.5 mph fast walking), then I finished up with 20 min on the elliptical. Here is the final workout summary-

So if you are a number and data lover like me, you need a heart rate monitor as your next gadget! I cannot wait to collect more data and graph it up!

Onto the real post now- I love to drink wine but the calories add up quickly. I have a couple of booze tips that I use when I want to indulge. I will share the others later, but this one is my go-to. It cuts the calories in your glass of wine by 75%!!!! And makes you drink lots of water while you are drinking alcohol!

So what is the secret???

This my friends- *ta-da music*

Clearly American Sparkling Water

Lower Calorie Sparkling Wine

You need:

• Wine of choice (I prefer Moscato, Blush, or Riesling... but any red, blush, or white works! I have tried many!)
• Clearly American Sparkling Water (I buy these at Walmart. I prefer Black Cherry, Peach, Cherry, Strawberry, and White Grape... but have not met one yet that I dislike!)
• Optional but good too- fresh or frozen fruit (berries, pineapple, grapes, citrus, apples)

What you do:
Pour 1 ounce of wine in the bottom of your glass, top with sparkling water to the top. Garnish with fruit for a low-cal sangria!

This is now one of my all time favorite drinks! It has a couple of perks that I did not plan on but have come in handy-
1) Gross dry wine that I cannot hardly stomach tastes really good this way and I will actually drink it!
2) I keep hydrated since I am drinking so much water along with my wine! This equals less hangover in the morning if you are going hard!
3) The "drunk" does not sneak up on you! (You know what I am talking about, right?! Which is excellent if you are a light weight like me!)
4) Now the calories of ONE glass of wine are split into FOUR glasses which actually might last longer than 10 minutes while you socialize. Score!