Tag Archives: smoothies

Fusion Fitness Review

I love group fitness classes. I remember taking some of the best classes at 24 Hour Fitness including their Yoga and Dance classes (even though I CANNOT dance).

I loved Cascades Ride and Groove class (Ok, so I WISH I could dance).

And I loove my Crossfit classes that kick my butt!!

Today, I got to visit Fusion Fitness in Vancouver, Washington. I met a friend there for their Boot Camp Class. I got terribly lost and missed the first 10 minutes which were warm ups. The studio is brand new and beautiful…I was drooling over all the equipment and space.

We started with some basic calisthenics and moved into the circuits. There were seven of us, which equalled lots of circuits. We did a mix of isolated muscle movements as well as total body moves. Aside from throwing my jump rope down (it was waaay too long!), I managed to keep up fairly well. We were surrounded by mirrors, which was something I had grown used to not having. It reminded me how vain I can be.

After class, we ordered smoothies from the cafe. Lynn got a Strawberries and Cream and I got a Blueberry one. It was waaaay too sweet for me, but I the ingredients were decent. The ambiance is lovely and tidy. Their menu includes breakfast, snacks, lunch and smoothies. For a facility that boasts health/nutrition specialty, I was not very impressed with their breakfast menu. I would love an expanded smoothie selection too.

The staff were nice and I definitely enjoyed my time there (once I got over the goofy warm up, lol). Their prices  are very reasonable and it would be great for beginners/intermediate. Definitely worth checking out if you’re in the neighborhood (20 miles from me, so that will definitely be my last visit!)

If you’re looking for something a little more personal and individualized, you can check out the training options on my site or come join me on October 22nd for Fat Blaster Boot Camp!! It’s going to be fabulous and fun!!

Fluffy Yummy Coconut Flour Pancakes

I have been cravings smoothies like none other this week! Not sure what I am deficient in, but my body is screaming for protein, fruit and icy goodness. So, I went online and ordered these little beauties:

The ingredients in these are phenom! They have all sorts of goodies like alfalfa, wheatgrass, veggies, protein, calcium and sooo much more! I went a little nutso and ordered a bunch to try before committing my $40 to one kind of healthy smoothie mix. This morning, I used the Amazing  Meal with Vanilla Chai with my “pumpkin spiced latte” and a half a banana. It was good, but I was not feeling the least bit full, until I had some of my hubby’s pulled pork (terrible combo I know). 3 bites in and I was stuffed! So, they keep you full, you just might not notice it at first.

Anyways, Hubby thought it sounded gross so I made him some DELICIOUS coconut flour pancakes!! I had a bite and they were amazing!!

Fluffy Yummy Coconut Pancakes

(Borrowed from NourishingDays)

Makes 4 1/4 cup pancakes (serves 1- 2)


2 eggs (@ room temp)

1/2 cup almond milk/coconut milk

1 teaspoon vanilla extract

1/2 tablespoon honey (I used 1 packet of Truvia)

1/2 teaspoon cinnamon

1/4 teaspoon sea salt

1/2 teaspoon baking soda

1/4 cup coconut flour


Used my pancake spatula!!!
  • Preheat griddle over medium-low heat. In a small bowl beat eggs until frothy, about two minutes. Mix in milk, vanilla, and honey or stevia.
  • In a medium-sized bowl combine coconut flour, baking soda, and sea salt and whisk together. Stir wet mixture into dry until coconut flour is incorporated.

  • Grease pan with butter or coconut oil. Ladle a few tablespoons of batter into pan for each pancake. Spread out slightly with the back of a spoon.
I added chopped walnuts to one of them

*The pancakes should be 2-3 inches in diameter and fairly thick. Cook for a few minutes on each side, until the tops dry out slightly and the bottoms start to brown. Flip and cook an additional 2-3 minutes.

The fourth one didn't quite make the cut (ie: I ate it)
  • Serve hot with butter, coconut oil, honey, syrup, or fruit.
Mmmmm...warm blueberries!

What a great way to start the day! Have a wonderful weekend everyone!!

Tripple Threat Smoothie

 I looove smoothies! In high school (before I knew better) I was always @ Jamba Juice throwing down smoothies. I love the cold, tangy flavor! Talk about fun in a cup! Obviously, some smoothies have a lot of sugar in them because of the yogurt, juice and fruit.

Now, I love to make protein smoothies! They work great as a snack or right after a workout. I thought I would throw out a couple of different smoothie recipes, including my fave, The Tripple Threat!

Tripple Threat Smoothie


1 scoop whey protein (I like the taste of Provision 6, which you can get online or from Cascade)

1 T. ground flax seed

1/2 c. frozen blueberries

3/4 c. almond milk

2 stalks kale, chopped

ice for extra crunchiness


Blend all ingredients in a blender- pour and enjoy!

Some other combos that I like are (with or without protein)

-PB & J- 1 T Peanut butter, 1/2 c. strawberries, 3/4 c. almond milk

-Chunky Monkey- 1 T peanut butter, 1/2 banana, 1 T cocoa powder, 3/4 almond milk

-Cinnamon Swirl- 1 T almond butter, 1 cup spinach, 1.5 t. cinnamon, 3/4 almond milk

-Super Savory-  2 stalks kale, 1 c. spinach, 1 tomato, 3/4 water

-Fruit Explosion- 1/2 c. strawberries/blueberries/mangoes/raspberries, 3/4 almond milk, 1 c. spinach

Happy Blending!