Good Morning Fusers and Happy Presidents Week! Last month we focused on interval training and you all did an amazing job! By the end of the month I’m sure you have noticed improvements in your strength and cardiovascular endurance.  We loved watching the progress all of you have made, so Bravo to putting in the work.

This month we have been putting you through the ringer with speed drills and sprints during classes. You have been sprinting the hill, doing staggered sprints, high skips, backwards run, lateral side shuffles, shuttle sprints, traveling high knees, fast feet, jump rope, ladder drills, boxing drills for speed and various conditioning intervals. Whoo! sounds exhausting just writing it all out.

So, why do we feel “the need for speed”?  Working on speed drills are beneficial for everyone not just runners and athletes. Depending on what your goal is speed training is great for metabolic training and increasing your ability to run or move faster and more efficiently.

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Metabolic training as you learned from our last blog is a fantastic calorie burner, creating a shock to our bodies making us more fit and strong because of the lack of oxygen and rest periods. For example, when doing stagger sprints, you have to be able to run quickly, but stop with ease to touch the line, pivot and then sprint again to the next line and back. At that moment your heart rate has increased without a rest period before sprinting to the next line, while still trying to keep up your speed and efficiency.

Moving or running quickly with efficiency is very challenging. You have to pay close attention to how your arms, legs and feet are moving, how you are breathing- and how your body’s imbalances.  There is just so much to think about. But in order to create a powerful and efficient stride that builds strength and endurance, you have to focus on these things.

Sometimes I get so tired that I feel my arms and legs flailing about like a fish out of water. In a recent running workshop I attended, we worked with an awesome speed and testing coach Nick Winkelman.  He explained to us that you should be able to run faster with less energy and feel light when you run. The trick is to zip up your core and stand in an upright position, and pretend your are sliding the heels of your feet against a wall behind you, while striking the balls of your feet downward and driving your knees forward. That’s a lot to take in and coordinate. He also said “running should look like you are taking off like a jet plane running through hot coals from a cheetah”. Get the picture?

https://instagram.com/p/BB6i-MprA5M/

So for this month, I challenge you to set a specific goal for yourself, are you working on metabolic training, efficiency or both? Decide now and work on it during class or in your training sessions.  And if you are traveling, you have no excuses because I have put together a quick speed workout for you below. Don’t forget to join us for our next outdoor track workout on Saturday, February 27th at 10:45am. I expect to see many of you getting chased through hot coals by cheetahs!

Speed workout-Interval 40/10 seconds - 4 rounds

1. Fast feet
2. Traveling high skips
3. Shuttle sprints
4. Speed skaters

Best of luck!

Yours in Health,

Pascha at The Fuse Fitness

Hi Fusers! Happy Friday to all of you!! Hope you guys have some fun plans this weekend. Don't forget that we're having our Valentine's Day Outdoor Bootcamp tomorrow (Sat. Feb. 9th) at 10:45am at the Albany Veteran's Memorial Park, which is located behind Albany High. Sign up online or just show up! Free for everyone, so bring your Valentine.

Just wanted to remind everyone of what motivated us this week....

Important words to live by I tell ya. Easy to forget this and take our bodies for granted....

Anyway, happy weekending to you!

Yours in Health,

Kristin @ The Fuse Fitness

Hey everyone! Happy Wednesday! Mine got off to a great start with an awesome TRX Power class--way to go Beverly, Kristy, Scott, Rebecca, Susan and Pascha!

While I wasn't able to get in a video of today's class, I was busy sweating away, here's a clip from last week's same class with a few different people. Last Wednesday I was taking a rest day....I somehow have a few ribs out of alignment (wtf?!)....so I've been trying to take a bit more rest here and there. You're probably wondering the same thing I have been....how does one go about knocking multiple ribs out of alignment without falling off a roof....I'm still working on the answer to that one :)

[wpvideo rLiCOfKC]

If you've been following my blog, you've probably started to realize that I'm a huge advocate for letting loose and having fun....all the hard work and dedication of training hard and eating healthy has to have its rewards. For me, it's about enjoying the pleasures of life while maintaining my level of fitness. However, sometimes I get carried away....this past weekend was no exception. I ended up going out to eat 4(!) nights in a row....not normal for me AT ALL. I celebrated my best friend's birthday on Friday night....here's a photo of how it went down.

Many, many margaritas :) The following 3 nights my parents were having a mini-vacation and staying in SF...and invited us to dinner 3 nights in a row. Wow, I'm one lucky girl. My parents are so much fun and we had a great weekend. Lots of food, lots of wine, lots of laughs :)

And last, I have to recap on my chronicles with my clients' pets. Here's a video of Kit....if you read my blog then you know she is having a love affair with my gym bag.

[wpvideo mN8AtWQI]

And here is a photo of Rudy, another client's pet.

....isn't he handsome? He's so sweet and despite his size vs. my size, he always tries to sit in my lap. He's definitely not a "lap dog." I'm usually covered in dog fur by the time I leave their house...and doggy kisses :)

Hope to see you all in class soon! Please feel free to leave me a comment ;)

Yours in Health,

Kristin @ The Fuse Fitness, www.thefusefitnessstudio.com

Hi everyone :) Here we are again, successfully made it through the mid-week hump. Which means the weekend is on the horizon :) I hope your week has been great so far. Mine has been pretty rockin'--some great workouts, funny conversations, inspiring words and healthy food. Not too shabby :) Here's what my Monkey Ninja Bootcamp at Iron Works did today, pretty tough, definitely awesome.

As you know, our winner for last month's "Highest Class Attendance" challenge was the awesome Rebecca Merino, with a whopping total of 28 classes. That's right, 28 solid hours of hard-core exercise....pretty inspiring, wouldn't you say? It was a very tight race, and while we could only give away one prize (a gift certificate to the awesome masseuse Adrienne of Mend in downtown Berkeley, website http://www.adriennesaltzbergcmt.com/), I also wanted to give a shout out to Kattt Atchley, our runner-up, attending 27 classes!

In the spirit of letting these fabulous women inspire you, we invited them both to do a quick interview to share with the rest of our students/clients. Thankfully, they both agreed :)

Here are the questions we asked, along with their answers. Be inspired ;)

1. How long have you been coming to The Fuse Fitness?

Rebecca: "Since it opened, but before that, I was going to Kristin's Saturday Monkey Ninja Bootcamp at the park."

Kattt: "I have attended classes since the last week of June."

2. What are your favorite classes and why?

R: "I take TRX, Bootcamp, and Metabolic Surge regularly.  But my favorite class has to be Yoga Tune Up.  After a week of doing all the other classes, it feels like heaven to massage and stretch the muscles.  However, I love Yoga Tune Up because of the other classes.  So if I could only take one class a week, I'd have to go with where it all began for me, Saturday Bootcamp."

K: "My favorite classes are power yoga, pilates fusion, monkey ninja, slow flow yoga - from intense to subtle. I like the classes because I always feel better *afterward* and I like the feeling of accomplishment. I like the "I did it!" feeling. As I've developed stamina and feel more secure in the poses and movements, I am learning (and enjoying) how to increase the intensity. Also, through doing these exercises, I am learning anatomy, and beginning to understand my body in new ways through these exercises (e.g., incorporating breathing, and using core muscles, especially my gluteal muscles)."

3. What Fitness goals have you set for yourself if any and have you achieved any of them?

R:  "I don't really have any specific fitness goal. I primarily workout because I love the feeling of being in shape and the adrenaline rush after a tough workout.  Also, to be honest, I like to eat.  I love Little Star Pizza, onion rings, and pretty much anything sweet.  I don't go crazy everyday, but come Friday or Saturday evening, I definitely don't stick to any diet that The Fuse would recommend.  I guess my fitness goal would be to keep working out so I don't feel guilty about some of my nutritional choices."  Rebecca, don't worry, we love to eat too :) A cheat day is always welcome after a week of hard work, sweat and discipline.

K: "I achieved my early goals: my clothing fitting and increased energy. My long term goals are strength, increasing intensity, and learning how to relax after working out."  Kattt, just what we love to hear, clients/members/students ninja-kicking one goal after another...keep up the good work!!

4. Tell us something interesting about yourself.

R: "In the spirit of Halloween, I read Bram Stoker's Dracula at a much too early age and have been scared of vampires ever since.  Most people have fears of spiders, heights, or things like that, but I'm just afraid of a vampire floating into my window while I sleep.  Aly likes to sneak up behind me with fake fangs and freak me out.  Lesson learned, never tell a 9 year old what you're afraid of."  Alright, now I know what to dress like for class on Halloween! Thanks for the idea ;)

K: "I am a visual artist working with pen and ink on paper. I am an experimental vocalist, composer, keyboardist, and combine disciplines into performance, which means I have my own artistic language. I also have an electronic pop laptop band called "The Atchleys", with my husband Kenneth; and "Kattt and Ron" with vocalist Ron Heglin, which is more meditative. I have performed work in art galleries, dance lofts and bars."  Wow Kattt, so cool! Very impressive :)

Well there you have it friends, the words of our two most dedicated and very inspiring members. Let it be motivation to push yourselves in your workouts, today and everyday. Whether it's going to that next level of intensity in Metabolic Surge or letting your mind/body center itself and calm in Slow Flow Yoga, work hard! Nothing in life is worth it if you don't give it your all. Know what I'm sayin'? :)

Yours in Health,

Kristin @ The Fuse Fitness, www.thefusefitnessstudio.com

Hi everyone :) Hope your day has been good. I wanted to share this awesome clip from my Monkey Ninja Bootcamp with you guys:

[wpvideo quQKNm76]

What I love most about this video is my super awesome little sidekick, Anai. By little I mean 5 years old. By awesome I mean she had already completed Slow Flow Yoga earlier that morning, and after bootcamp went to Kung Fu. And by super I mean she's one of the funniest little girls I know. We're BFF's....we pinky swore....many times :)

While I'm in video-sharing mode here, I also have to share this amazing video. This little girl, 6 years old, has got Nicki Minaj's Super Bass down.

http://www.youtube.com/watch?v=C7hTAp6KrGY

Um yeah. Pretty freakin' awesome. Love her bad-ass little attitude. And her little sidekick. Who by the way is lovely, but nowhere near as super awesome as Anai. Just sayin'. ;)

So back to The Fuse Fitness....classes have been rockin' here these past couple weeks! We're so proud of all the hard work you guys have been dedicating to yourselves and to us. Nothing makes us happier than to see all your sweaty faces in class :)

And a quick reminder--we are hosting Cynthea Denise's "Jumping In Feet First" workshop this Sunday, Oct. 16th, 1:30-3:30pm. It will be a very engaging, interactive and informative workshop focusing on how the feet play a pivotal role in most things going on with the lower extremities. Cynthea will be teaching everyone various stretches, strengthening exercises, and reflexology tips to help take care of your feet. And really, we do kinda abuse our poor little feet. So come on over to our studio, The Fuse Fitness in Kensington, 377 Colusa Avenue, and learn how and why to take better care of your feet.

Yours in Health,

Kristin @ The Fuse Fitness

Hi friends :) Happy very almost weekend! Isn't it funny come Monday morning it seems as though the weekend will never rear its head again....and then before you know it, it's Friday afternoon! I love hearing about everyone's plans for the weekend and love to know how you spend your down time.

As I mentioned in my last post, I'm heading out to the parents' Saturday afternoon. They only live 45 minutes away, however it seems a world of difference....at least in terms of my relaxing abilities :) My Saturdays always start with a 9am client (let's me sleep in a little bit!) and then teaching my Monkey Ninja Bootcamp over at my studio, The Fuse Fitness in Kensington. I love teaching my Saturday class! Most of the people who take it have been taking it for a long time, so I can really.kick.their.asses! Love it! And for some weird reason, they keep coming back for more :) Tomorrow's workout is already planned, and it's no joke. The kind of workout that will leave everyone laying in a sweaty puddle at the end of the hour, unable to move. And even though I am up front and honest about what kind of workout we'll be doing (HARD!!) they show up anyway! Like I said, weird, huh?

After class I clean the studio from top to bottom, getting it ready for the beginning of a new week. We close down Sundays so we can all get a bit of rest. And then I'm heading to the parents', where I will get to chill (so looking forward to that, it seems like it's been a while), maybe even by the pool (we strangely get our summer weather in September and October), take a nap, *try* to cuddle with our cat (mainly chase her around and most likely get bitten by her), and go out to dinner with my parents and husband to one of our favorite restaurants, Town. I think that name is so cute...going out for a night on the Town. Anyway, they have great cocktails(!), awesome food and the atmosphere is fun and lively. And the company is wonderful :) Sunday I will get to really sleep in (woo hoo! it's been forever) but I'll probably wake up early anyway....at least I don't have to wake up to an alarm, that always makes for a great day. And if the weather is nice and warm, which it's supposed to be, I'll head out to my parents' pool with my book and probably fall asleep in the sun :) In case you couldn't tell, Sundays are my rest days and I plan on resting to the max this Sunday!

Anyway, just wanted to wish everyone a great weekend and see what you guys have planned. Partying, working, resting, exercising? Please share!

Yours in Health,

Kristin @ The Fuse Fitness www.thefusefitnessstudio.com

Hi friends! :) Hope your Thursday is getting off to a good start. The weekend is almost here! I'm looking forward to getting out of town and visiting my parents. They live in Menlo Park, about 45 minutes from me, and it's so relaxing to leave my life here and have a very mini-vacay out there. My parents are so wonderful and have always been so supportive of me and I feel so lucky to have them :) They live close enough that I can see them regularly, yet far enough away that is allows me to unplug and unwind....which is often hard to do in my own home if you know what I mean :) There's always something that needs to be done in my house that it's often a bit challenging to relax....and I could use some relaxation right now. While I wouldn't have it any other way, it is exhausting working the way Pascha and I have been since we opened our studio....teaching 8 or 9 classes a week, training clients one-on-one between 20-30 hours a week, and then running and managing our business in all our spare time. Whew!! Anyway, I'd love to hear what your plans are for the weekend....that's always my favorite stretching topic in my classes or with my clients; I enjoy hearing what people do in their free time.

As many of you already know, we hosted the "Eating Healthy On The Go" workshop last weekend. Like I mentioned in my previous blogpost, it was a great success. It was our first workshop since we've opened in June, and our goal is to host one a month. We would absolutely LOVE to hear ideas on what type of workshops you might be interested in.

Back to last weekend's workshop....Pascha and I thought it would be very informative to expand on it a bit and discuss foods that fool people. What I mean by that are foods that are marketed towards the consumer to trick them into thinking it's healthy for them. Sound confusing? It is a bit....food marketing folks have it down--they know how to suspend your disbelief and get you to buy their product. Take low-fat or non-fat, fruit flavored yogurt. Sounds healthy, right? The packaging makes sure to say in big letters on the front that it's low-fat and low-calorie. There's usually a pretty picture of some piece of fruit, representing the flavor of the yogurt. How could you go wrong, this is surely healthy for you. Well, take a look at the ingredients....sugar is usually in the top 2 or 3 ingredients. A Yopait, low-fat banana yogurt has 26 grams of sugar in it, equivalent to 6.5 teaspoons! That's a lot of unnecessary sugar that is not good for you. The best way to enjoy yogurt is to buy plain yogurt and doctor it up yourself. If it's too sour for you, add some fresh fruit and a small amount of unrefined, natural sugar, such as honey or agave. One of my favorite snacks is whole milk, Greek yogurt, mixed with sliced banana, strawberries, slivered almonds, unsweetened coconut and chia seeds. Healthy, delicious, plenty sweet because of the fruit!

Another common trap when it comes to buying food is wheat bread. We all know that we're supposed to eat whole grains, so white bread is out. But little do we know that plain wheat bread isn't much better for you. Another marketing trick which does nothing for our health. Unless the package says 100% Whole Wheat Bread, you may as well buy white bread. What's the difference you ask? White and wheat bread are made with wheat flour, which the bran and the germ have been removed through a process known as milling. Milling gives white flour a longer shelf life by removing the bran which contains oil, allowing products made with it, like white bread, the ability to survive storage. In other words, it's processed. If the product is 100% Whole Wheat Bread, it has to use whole wheat flour that hasn't been processed or stripped of its nutrients. It may not stay fresh as long on the shelf, but who really wants to eat bread that weirdly doesn't go bad for weeks?

What I want you to take away from this is that it is absolutely necessary to read the nutrition facts and not get sucked into the marketing of a product. Even more important is to check the ingredient list. If sugar is in the top 1-3 ingredients, think again. Jarred pasta sauce is often another food that fools people--it's usually loaded with added sugar. You wouldn't know until you glanced at the nutrition facts and ingredients. Also, if the ingredient list has a whole bunch of items on it that you have no clue as to what the heck they are, do you really want that going into your body? Food is what fuels and nourishes every cell in our bodies...it's important to give it things that are healthy.

I challenge you to look past packaging and key-words marketers use, such as "organic," "low-fat," and "gluten-free" and to immediately draw your eyes to what really matters....the ingredients in that food and the nutrition facts. Don't be fooled by a processed, junky snack item that says in big, bold letters on front, "Only 100 calories per serving!" It may just be 100 calories, but if it's processed and junky, it has no benefit to you or your body.

Cheers to moving past food marketing traps and forward into healthy food choices. Please share your thoughts on this topic!

Yours in Health,

The Fuse Fitness

Hi there! Hope your week is off to a good start. I know mine is....it's amazing what great weather can do for keeping your spirits flying high :)

We had our first workshop this past Sunday....and it was a success! Jamie Dougherty from Jamie Living (check out her website, www.jamieliving.com) put on "Eating Healthy On The Go" over here at our studio, The Fuse Fitness in Kensington. She spoke about the difference between yin (expansive) and yang (contractive) foods and the need for balance in what we eat for the best digestion. Her 6 simple steps for eating healthy on the go are to reduce caffeine, drink lots of water, eat dark leafy green veggies, increase your sweet veggies, chew your food thoroughly, and make sure to breathe. Jamie also spoke about the need to eliminate all processed foods from our diets...including dry cereals! This really shocked a lot of people....Jamie says that even healthy dry cereals, such as Kashi, are processed and should be avoided. She'd like to see everyone sticking to oatmeal (and not the pre-packaged, sugared up kind :) ) for cereal. Jamie stressed the importance of eating organic when it comes to meats and dairy--you don't want animal products that come from animals that have been pumped with hormones and antibiotics! All in all, it was quite informative and everyone enjoyed it! We'll definitely be having her back for another workshop soon!

Our next workshop, "Jumping in Feet First," is coming up Sunday October 16th, 1:30-3:30pm with the lovely Cynthea Denise! She is one of our amazing yoga instructors and you can check her out on her website, www.shaktimoon.com. Here's the info on the workshop and what it entails:

"In the Iyengar tradition of Yoga much attention is paid to the feet as the foundational support to healthy, strong and fluid standing postures.  Reflexology reveals that all of the organ systems can be effected by working with the feet.

In our day to day life we cover our feet with shoes and go about our day without paying attention to our feet unless they hurt.  In this workshop we will take a look at the anatomy and function of our lower extremities and how simple daily attention can improve the function of the feet and how this will effect the rest of our body."

You can sign up for this amazing, informative workshop on our website, www.thefusefitnessstudio.com.

Hope you enjoy the rest of your day!

Yours in Health,

The Fuse Fitness

Hey everyone :) Hope you're all having a great week so far! I'm definitely enjoying this beautiful weather :) And, as of Sunday, our beloved SF Giants are on a 7 game winning streak! They're playing the Dodgers tonight, let's keep that streak up boys!

I wanted to congratulate 2 of our awesome instructors, Jennifer Lynch and Leanne Dow, for completing the totally crazy awesome Tough Mudder this past weekend! From the words of the Tough Mudder website, this race is "probably the toughest event on the planet! Tough Mudder is not your average lame-ass mud run or spirit-crushing ‘endurance’ road race. Our 10-12 mile obstacle courses are designed by British Special Forces to test all around strength, stamina, mental grit, and camaraderie. Forget finish times. Simply completing a Tough Mudder is a badge of honor."  Yeah, we don't mess around over here. Way to go ladies!!!

Also, a special shout out to my friend Toné Chin, who trained his butt off to prepare for a boxing match last Sunday. The fight was part of a charitable event and the proceeds went to Alcazar Scholarship Fund, By Any Dreams Necessary, and Rocha Scholarship Fund. It was his first fight and he did awesome! And I witnessed it, he really did train hard :)

While everyone else was working their booties off last weekend, Pascha and I were on the opposite end of the spectrum. She was in Miami with all of her girlfriends, partying the nights away, and I was visiting my family (3 brothers, my nephew and my parents) in NY. We celebrated my oldest brother's birthday, and I think I can honestly say we ate and drank our ways through NY. It was a blast :)

While we are big promoters of tough workouts and training hard here at The Fuse Fitness, we do like to kick back, relax and have a great time. It's important to balance work and play ;)

What are your favorite ways to relax and have a good time? Please share!

Yours in Health,

The Fuse Fitness, www.thefusefitnessstudio.com :)

Hi friends :) It's been a little while, hope all has been good in your world. We're finally getting some nice summer weather around here. (Who says living in CA is always golden? Not if you're in the east bay...) We just had a lovely 3 day weekend. And tomatoes, which were our food of the week last week, are freakin' amazing right now. I'd have to say, it's pretty good over in my world :) It's the little things to be grateful for.

So I recently had a request for a blog post. It is my very first request and I feel honored for that. Again, it's the little things...thanks Tone´ :)

A couple of weeks ago during the stretching segment of my Monkey Ninja Bootcamp the topic of post-workout protein shakes came up. My students often see me downing a protein shake right after our class is done and there are a few other students who are also capitalizing on this window of opportunity. The question at large here is why are we doing this?

Intense exercise is a physiological stress on the body, depleting the muscle's fuel resources and causing micro-tears in the muscles. What's the common sense thing to do when the tank is empty and damage has been done? Exactly. Refuel and repair. Without taking the correct measures to repair and refuel your body, you are negating many of the positive effects of exercise. So if you're putting in all that effort to get a kick-ass workout you need to learn the correct way to repair and refuel....there is a short window of opportunity for optimal post-workout nutrition.

No more than an hour after your workout is finished, and preferably within 30 minutes, you should be consuming your post-workout meal. But what should it consist of? Well, that answer is simple: carbs and protein. The website www.livestrong.com has an article titled "How Do Protein & Carbohydrates Replenish Your Body After a Workout?" which breaks down what happens during exercise and why you need to refuel with carbs and proteins.

Carbohydrates

During exercise, your body relies on stores of glucose inside your muscles and blood. The muscular contractions of exercise elicit an increased uptake of glucose from the blood, making it necessary for you to replenish blood glucose after exercise. An adaptation to regular exercise is the increased storage of glucose inside your muscles as glycogen. After exercise, an enzyme known as glycogen synthase is elevated. Glycogen synthase stimulates your body to remove glucose from the blood and replenish and increase muscle glycogen stores for your next bout of exercise.

Proteins

Part of adapting to exercise involves breaking down muscle tissue for it to build itself back up and adapt to the stimulus of physical activity. Protein taken in after exercise assists with this process. Your body uses the amino acids inside protein to rebuild and replenish muscle tissue that was damaged during exercise.

Intake Recommendations

A combination of carbohydrates and protein is optimal for workout recovery. Consuming both nutrients allows your body to replenish and rebuild energy stores and muscle tissue. It also reduces the levels of cortisol in your blood, a hormone that reduces muscle growth. Carbohydrates and proteins should be consumed within 10 to 30 minutes after your workout. For carbs, you should consume 0.7 to 1.0 g of carbs per kilogram of your body weight. For proteins, take in 1.6 to 1.8 g per kilogram of your body weight.

--taken from www.livestrong.com, article title "How Do Protein & Carbohydrates Replenish Your Body After a Workout?", written by Laura Niedziocha.

So now onto the next questions and answers....why protein shakes and why only carbs and protein? The simple answer is this: you want your post-workout meal to be very easily digestible. Liquids are quicker to digest and fats slow down digestion. Therefore a protein shake that combines protein powder with carbs is the ideal post-workout meal.

It is said that the most easily digestible protein powder is whey protein. Personally, I try to keep my protein shakes dairy free, so I roll with Sun Warrior Raw Whole Grain Sprouted Vegan Protein. Check their website out at www.sunwarrior.com. The nutrition stats are pretty amazing and their product is super clean--"it is naturally rich in vitamins and minerals, contains large amounts of antioxidants tocopherols and tocotrienols, and contains other essential nutrients such as thiamin, riboflavin, niacin, phosphorous, iron and potassium. Sun Warrior protein is created through a process of combining the sprouted endosperm and the bran from raw sprouted whole grain brown rice. This unique process creates the first complete hypoallergenic protein which is made up of all 9 essential amino acids and other non-essential amino acids in a perfectly balanced amino acid profile."

--taken from www.sunwarrior.com

Now for the fun part--what to add to your protein shake. My favorite concoction is organic unsweetened vanilla-flavored almond milk, organic banana, Sun Warrior Protein Powder, chia seeds and cinnamon. A good mix of carbs and proteins with very little fat. And so yummy! I'm a huge fan of the Magic Bullet, a single-serving size food processor and blender, makes it so easy to make my protein shake in the morning and clean up is so simple.

So, that was a long blog post, whew! Please share your favorite protein powder and protein shake recipes! And of course, let me know if you have any questions.

Yours in Health,

Kristin, The Fuse Fitness