Any fitness buff can tell you, smoothies are a great way to boost your intake of nutrient-rich fruit. They are especially handy meal options in the morning before you bust out that early workout. But, a smoothie is only as useful as its ingredients. Knowing which fruit to add can spell the difference between fat-burning booster or blood sugar disaster!

Know the difference!

The good fruit

Strawberries: Despite their fabulous taste, strawberries only contain 5 grams of sugar per 100 grams of fruit. They also contain polyphenols which are useful in regulating blood sugar, preventing massive spikes that can lead to storing fat.

Blueberries: Blueberries are incredible little powerhouses. They contain pterostilbene which helps the body break down brown fat. And like strawberries, they have a shockingly low sugar content. Just 7.3 grams per 100 grams of fruit.

The half-decent fruit

Raspberries: Raspberries contain calcium which makes them good little metabolism boosters. As for the sugar, they come in at 9.5 grams per 100 grams.

Kiwi Fruit: Kiwi has its benefits since they are full of vitamin C and fiber but it is best to use them in small amounts since they contain 10.5 grams of sugar per 100 grams.

The bad fruit

Grapes: Grapes are sweet and delicious so it shouldn’t shock you that they are full of sugar. They have 15 grams of it per 100 gram serving. But, not to put an entirely negative spin on things, they do contain a large amount of bone boosting vitamin K.

Mangoes: While super yummy and a great source of vitamins A and C, they are an absolute sugar nightmare. With 18 grams per 100 gram serving, it is important to use them very sparingly.

BigBam Adds:

Try adding some protein that amps up the sticking power of your smoothie and you’re all set with energy and nutrition that lasts through workouts with gusto!

Happy Resolution Season!

As the owner of a boutique fitness studio; Maddog 5/1, Revolutionary Fitness, you might know January is my favorite month!  We meet all kinds of new clients  at the studio  who are excited to make changes and tackle their goals! Our new friends are  all aglow with the anticipation of how wonderful life will be in their  newly sculpted bodies,  ripped and tight and feeling great!  We become fast bf”s ~ we  connect on Facebook and Instagram, we linger after workouts and talk about the newest diets and energy drinks…

We’re all pumped up and ready to make changes to our life that didn’t seem to work so well last year.  Fired up to feel better, look better and workout more….

The truth is most resolutions have faded away by  the end of January and February brings old ways back to life with hardly a glimmer of hope for making changes happen. What can we do to defend ourselves against complacency?

 Let’s think about being healthier in a different way…let’s think about how exercise affects our lives beyond physical appearance and the numbers on a scale. How about the way our brain is affected?  Positive mental attitude, a general feeling of well being and clarity are huge benefits of exercise. 

Let’s move beyond the physical and focus on the mental aspects ~ the results will benefit your  whole body, your relationships and get you to the gym with more motivation!

Here’s more proof: TED Talks~

EXERCISE AND YOUR BRAIN…REAL RESEARCH. “IT WILL CHANGE THE TRAJECTORY OF YOUR LIFE”

TED Talks- Watch the full TED Talk here: http://bit.ly/2I3zNup

What’s the most transformative thing that you can do for your brain today? Exercise! says neuroscientist Wendy Suzuki. Get inspired to go to the gym as Suzuki discusses the science of how working out boosts your mood and memory — and protects your brain against neurodegenerative diseases like Alzheimer’s.

EXERCISE AND YOUR BRAIN…REAL RESEARCH. “IT WILL CHANGE THE TRAJECTORY OF YOUR LIFE”

TED Talks- Watch the full TED Talk here: http://bit.ly/2I3zNup

What’s the most transformative thing that you can do for your brain today? Exercise! says neuroscientist Wendy Suzuki. Get inspired to go to the gym as Suzuki discusses the science of how working out boosts your mood and memory — and protects your brain against neurodegenerative diseases like Alzheimer’s.

Power Vs Strength, which is more important for me?

This question may be something you’d never ask yourself, but if you think about where/ when /how to start tackling  resolutions you committed to (maybe under the influence..),  I think you’ll want to consider the 5/1 difference at Maddog 5/1, Revolutionary Fitness!

Our schedule offers classes that combine power and strength, some that are specific to either power or strength~ depending on your goals!  strength-vs-power-whats-the-difference

Cardio, core, upper body, lower body, core and balance = 5 in every 1 workout.  Combining cardio and strength during your workout saves time, you get it all checked off at once~ saves $$$$$ as you only need one membership, and keeps you focused! The small group factor in our classes keeps you  accountable, our experienced trainers keep you motivated and our classes are uniquely designed to keep it FUN and bring RESULTS!