Daily Protein Breakfast Smoothie

strawberry smoothie 2 US


  • 1 cup halved strawberries (fresh or frozen)
  • 8 oz. “Cran Water
  • 1 T. flaxseed oil
  • 1 scoop protein powder
  • 1 tsp Stevia (optional) This healthy sugar substitute does not add calories.


  1. Add all ingredients to a Magic Bullet cup (works great) or a blender pitcher.
  2. Blend until strawberries are pureed and mixture is well mixed.


  • If you are using frozen strawberries you will not be able to cut them in half. You may need to add a little more than 1 cup to get a “true” cup.
  • Cran Water instructions  – how to make the cran water (cranberry juice and water)
  • Flaxseed Oil – information on purchasing/selecting flaxseed oil
  • Protein Powder  – information about purchasing/selecting a protein powder

Serving Info

Number of Servings: 1

Nutrition Info Per Serving

Calories: 309
Protein: 27 g
Fat: 13.5 g
Carbohydrates: 22 g

Body Fat

Fat I'm Gonna Burn You

Why can two people of the same height and weight be two different sizes? Because one of them has more muscle. Muscle weighs more than fat (and burns more calories). The person that has more muscle is going to be smaller. Here is a photo showing the difference (in size) between 5 lbs. of fat and 5 lbs. of muscle:

5 lbs of fat & 5 lbs of muscle

Skinny vs Fit:

Skinny vs Fit Person

This is what fat looks like:

What fat looks like

See before and after fitness photos for motivation!


Cran Water

Drink this Cran Water Daily

Daily Cran WaterPurpose

The Cran Water mixture eliminates water retention, cleanses accumulated wastes from the lymphatic system (your body’s waste dump), and also helps to clean up cellulite.


  • 56 oz water
  • 8 ounces REAL, 100% cranberry juice (Check the ingredients!)


  1. Mix 56 oz of water and 8 oz of cranberry juice together to make 64 oz (2 quarts) of “Cran Water”.
  2. Drink the full 2 quarts daily.


It is VERY doubtful that you will find 100% cranberry juice at the grocery store that you shop at. Don’t be “fooled” by a bottle of juice that says “cranberry juice, 100% juice”. It is 100% juice; just not 100% cranberry juice. Check the ingredients to see if it also includes apple, grape, or other juices. Health food stores carry 100% cranberry juice. It isn’t cheap; but remember, you are only using 8 ounces per day.

Serving Info

Number of Servings: 8
Serving size: 8 ounces (1 cup)

Nutrition Info Per Serving

Calories: 8.7
Protein: 0 g
Fat: 0 g
Carbohydrates: 2.2 g


Water Is Essential to Your Health

Glass of WaterDrinking water helps your body burn fat. Your kidneys require large amounts of water to filter toxins. When water is not supplied, the liver has to help out with the job of filtration. The liver’s job is to burn and process fat. If your liver is busy doing the filtration job of the kidneys, your fat-burning furnace is shut down.

When you drink all of the water that you need, you will notice a decrease in your appetite. If you’re serious about becoming fit and healthy, drinking enough water is a must. If you are doing everything right, including eating and exercising right, and still can’t see results or get rid of your belly paunch, this might be what’s missing; you’re probably not drinking enough water.

The average person should drink eight 8-ounce glasses (two quarts) of water each day. If you are overweight, you should drink another eight ounces for every twenty-five pounds you are overweight.

You can also drink “Cran Water“. This mixture eliminates water retention, cleanses accumulated wastes from the lymphatic system (your body’s waste dump), and also helps to clean up cellulite.

Image Credit: Derek Jensen (Tysto)


Calories equals energy, food is fuelA calorie is a unit of measure used to measure the energy provided by food. A person’s energy requirements depend on their age, height, weight, gender and activity level. When a person consumes more calories than they burn off they store the excess as body fat (energy in reserve) in their fat cells which results in weight gain. When a person consumes less calories than they require as fuel they burn their fat stores which results in weight loss.

Calories come from protein, fat, carbohydrates and alcohol. Protein and carbohydrates provide about 4 calories per gram. Fat provides about 9 calories per gram. Alcohol provides about 7 calories per gram.

Image Credit: jchwhite