Workout Wednesday + Chocolate PB Protein Smoothie

If you guys wanna laugh your ass off, watch me attempting to do the single leg squat jumps in the video below. SO BRUTAL! But our frisbee technique… I have one word: Solid.

This is the first time Ashton and I have really worked out together in a year (since Rio!), and it’s crazy to think about because we used to work out together EVERY. SINGLE. DAY.

Since you guys have been asking me to share some of the workouts we’ve been doing lately, here ya go!  We were thinking in the fall (after my marathon is over), it might be fun to make up a weekly high-intensity workout to do together and share with you guys. Thoughts? Would you be interested in this?

To do this, we went to the turf fields in Eugene, just south of Hayward Field. One of the roads around there also has a hill that we wanted to use. Here’s the workout:

The Warm Up

2 lap run around the turf field, agility drills (carioca, side shuffles, high knees, backward running, skipping), and some strides.

The Workout

  1. 100M run –> jumping jacks (x 10) –> 100M run –> TRX single leg squat jumps (x 5/leg) –> square shuttle run –> TRX rocking plank core (x 10) –> square shuttle run –> 100M hill sprint –> jog back (2 MIN RECOVERY)
  2. 100M run –> push ups –> 100M run –> TRX pull ups (x 10) –> square shuttle run –> TRX 3 motion swings (x 5 each way) –> square shuttle run –> 100M hill sprint –> jog back (2 MIN RECOVERY)
  3. 100M run –> burpees (x 10) –> 100M run –> TRX hammy curls (x 10) –> square shuttle run –> TRX double arm fly (x 10) –> square shuttle run –> 100M hill sprint –> jog back (1.5 MIN RECOVERY)
  4. 100M run –> boat to low boat (x 12) –> 100M run –> TRX oblique raises (x 10/side) –> square shuttle run –> TRX seated to inverted plank (x 10) –> square shuttle run –> 100M hill sprint –> jog back (1.5 MIN RECOVERY)
  5. 100M run –> v-ups –> 100M run –> TRX pikes (x 10) –> square shuttle run –> pull ups/mountain climbers (x 30) –> square shuttle run –> 100M hill sprint –> jog back (1.5 MIN RECOVERY)

The Cool Down

We tried to play frisbee but failed miserably. Basically we didn’t do one.

The Food

We got home and demolished this Chocolate PB Protein Smoothie. A bit of sweetness with 40 grams of protein per serving to help repair the muscles from all those shitty squat jumps.

Chocolate PB Protein Smoothie

: 1
: 5 min
: Easy

NUTRITION FACTS: (per serving, not including toppings) Calories: 630 Total Fat: 37g Saturated Fat: 13g Polyunsaturated Fat: 0.8g Monounsaturated Fat: 1.2g Cholesterol: 0mg Sodium: 351mg Potassium: 886mg Total Carbohydrates: 55g Dietary Fiber: 17g Sugars: 19g Protein: 41g

  • 1 cup cauliflower, steamed
  • 1 ripe banana
  • 1 handful fresh spinach
  • 1 scoop protein powder
  • 3 tbsp peanut butter (I used Wild Friends)
  • 2 tbsp cacao powder
  • 1 tbsp coconut butter
  • 3/4 cup unsweetened almond milk
  • Step 1 Put all ingredients into a high powdered blender and blend until smooth.
  • Step 2 Add your favorite toppings. I did blueberries, shredded, unsweetened coconut, chocolate chips, and a bit more pb.









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3 thoughts on “Workout Wednesday + Chocolate PB Protein Smoothie”

  • What protein do you use? I’d love to find a great protein that’s on the more natural side.

    Also, could you explain some of the other ingredients here? Why coconut butter instead of normal, why almond milk instead of soy or flax?

    And lastly, one mental block I need to get more around is that saturated fat in moderation is not the worst, though I typically go for mono and polyunsaturated. Any drawback to having the saturated fat here or does it help with recovery?

    Thanks! Great post.

    • Hi Clay,

      Thanks for your questions. For this protein powder, I used a whey protein powder called biPro. It’s unflavored, is tested certified safe for sport, and has no added ingredients, calories, sugars, etc. A post will be coming out about this protein powder in September.

      I used almond milk because that’s what I had at home. You could use whatever milk you wanted. I’m a big advocate for listening to your body and finding out what works best for you. I found that coconut butter just gives it a bit more taste. If you’ve ever tasted coconut butter on it’s own, it has a nutty, sweet taste and I thought it would go well in this smoothie. I would not sub coconut oil for it if you don’t have coconut butter.

      Ashton and I never really count macros or calories when we’re eating (this could consume our whole day). We just try to eat healthy and pay attention to how different foods make our body feel, how our body’s recover with them, and which make us feel sluggish and tired. For us, having some saturated fat in moderation doesn’t affect us negatively throughout the day. Pay attention to how it’s making you feel throughout the day.

      – Bri


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