Post Workout Shake

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Today I’ve got a post-workout shake mistake, my total body workout, and a quote on responsibility that I hope will motivate and inspire you to get back on track.

More about that post workout drink mishap in Craig’s kitchen in just a sec, but first, here’s something I posted on my Facebook page today:

“You must set goals, and upon reaching them, reward your performance. But at the same time you have to be tough on yourself. It is not easy to succeed.”

Hopefully that gets you back on track after the weekend…and whatever you do, don’t let a couple of burgers kick you off track till January 1st!

So if you haven’t already, get out your paper and write down three short term and three long term goals. I’m big on goal setting and have a huge document with goals for the year and for the month in all categories of my life.

The goals are benchmarks and guide posts for all my actions. They simplify my life because I simply use those goals to guide me. Cuts out a lot of tough decisions.

All I need to do is think, “Is this going to get me to my goals?” If yes, then do it. If not, then don’t (of course, all things have to be safe, legal, and moral as well!)images3

So that’s a “kick in your mindset” today, I hope you use that as inspiration to move forward.

Now after a couple of kettlebell-bodyweight workouts on my balcony this weekend, it was back to the gym today for a total body workout and then my post-workout shake at home…

I’m digging this workout because it is fast (doesn’t require the lengthy warm-up that I used to require when doing heavy bench presses). And it also tricks my mind a bit…because I leave the gym without being exhausted, but a good fatigue sets in when I get home.

The upper body gets quite a bit of work and then the other two workouts this week have more lower body movements.meathead workout

It’s very “Reformed Meathead-like”.

1A) Overhead squats – 135x3x5
1B) Pullups – 3×11

2A) DB Chest Press – 85x3x8
2B) BB Row – 185x3x10

3A) Chinups
3B) Dips
3C) Pistols
3D) Hanging Leg Raise

Then I walked home and tried out my new blender for the vegan meal plan post workout drink…I added a banana, some Hemp Bliss, cacao nibs, and 1 tablespoon peanut butter. images2

Mixed it up and I accidently opened up the spout and poured out all over the counter.


I did manage to save 3/4 of it.

But this particular post workout shake tasted brutal too.

Oh well, back to the shake drawing board. Or maybe I’ll just never use the blender again.

Maybe I just need some help.

Got any good shake recipes?

Got any good shake ingredients I need to add to my grocery list?

Let me know below,

Craig Ballantyne

PS – The workout was based off of my friend Jay Ferruggia’s progams.

He’s one of the few guys I’ll listen to in the fitness industry.

Click here for more muscle gaining tips from Jay.

  • Adam L

    Craig, I highly recommend Hershey’s Special Dark pure cocoa powder rocks (similar using cocoa nibs, but more cost efficient in my opinion) for chocolate based smoothies! I THINK this cuts it for a vegan based diet? That pared with ground cinnamon can make some wicked spicy tasting smoothies!

  • Greg

    Hey Craig, You can take a bunch of bananas, peel them and stick them in a ziplock bag, and freeze them. When there frozen break them up then add your blueberries, pea protein,almond milk etc.. The frozen bananas take the place of the ice cubes. Maybe you can add a little stevia in it too.
    Cheers, Greg

    • Craig Ballantyne

      Thanks Greg!

  • Craig, try throwing these ingrediants into your new blender:

    1 avocado
    1/2 french cucumber
    1 handful baby spinach
    a few squirts of lemon or lime juice
    a little almond milk to liquify
    stevia to taste
    a few ice cubes

    It tastes pretty good and if you make it thick enough you can use it as a really healthy salad dressing.


  • Summer

    These are a few great ones… but you may want to try joining a raw food meetup where you can learn a WHOLE lot more on whole foods and learn more on raw/living foods. They also have some awesome recipes that you would never think of on your own, which could really help. Oh! There is a great book “Raw Food Real World: 100 recipes to get that glow” that goes over basics of making milk, etc.

    These I am finding very helpful… I think the man of the house is more finicky than the kids 😉

  • yeah i freeze fruit and use that rather than ice cubes too. i’ve posted my favorite smoothie on my blog here –

    however being lactose intolerant i am looking for a protein replacement for it. any ideas? i saw pea protein in the comment above but haven’t ever seen it.

  • Karenk
  • Jane

    Hi Craig,

    Here are a couple of smoothie recipes. Have fun and blend away:

    1 banana
    2 fresh or soaked dried dates
    2 cups cold water (or 1 ½ cups water plus 1 cup ice)
    ¼ cup almonds (or 2 tbsp almond butter)
    1 tbsp ground flaxseed
    1 tbsp hemp protein
    1 tbsp roasted carob powder or cacao nibs
    Makes about 3 ½ cups, or 2 large servings

    chocolate powder
    agave nectar
    cashew butter
    blend away

    1 Avocado
    1 Whole Peeled Orange
    1 Banana
    1 Stalk Celery
    1/2 Apple
    1 teaspoon Super Greens Powder

    1 ripe banana
    1/2 fresh mango
    1/4 cup fresh pineapple
    1 Tbsp coconut oil
    1 Tbsp raw almond butter
    1 cup greens
    1 cup filtered water

    2 bananas
    1 cup greens
    1 Tbsp tahini
    1 Tbsp raw cacao powder
    1 tsp honey
    1 cup water

    10 cashews
    3 bananas
    1 scoop of Sun Warrior Protein powder
    3 teaspoons of mesquite
    1 teaspoon of maca
    2 cups of silverbeet or other mild tasting greens
    1 cup of frozen mixed berries

  • Jane

    forgot to mention. Did you read Brendan Brazier’s “The Thrive Diet”? He has some amazing and very nice tasting vegan recipes in there. YUM!!! They are fairly easy to prepare. Just blending or food processing some ingredients to do yummy burgers or protein bars and lots more.

  • Ellie

    Hey Craig!

    Just located this site…Looks great!

    Thanks for sharing great insight – and adding your personal story – to help others.

    Looking forward to reading more.