Its no secret that proper nutrition is essential to see results and progress in the gym. If you workout every day but don’t fuel and replenish your body properly, you may end up getting discouraged!

Sometimes extreme weather makes the task of eating well even more difficult then it is on any other normal day. 6 feet of snow on the ground? We usually crave big bowls of pasta and red wine. Hot and humid? For some reason that I have yet to deduce, greasy burgers and fries take the prize, or icy cold margaritas!

While thats all fun in moderation, here is a easy, healthy way to refuel from your workouts or power up for the day without hindering your health and fitness endeavors!


I know what you are thinking: healthy popsicles? YES!

Simply buy your own popsicle molds. They can usually be found at Stop & Shop, The Dollar Store, or Bed Bath and Beyond. (You can also use an ice cube tray, but your popscicles will be far smaller. This is a fun thing to do for kids–as they are perfectly kid-sizes!)

Once you have your popsicle molds it really couldn’t be any easier. You can transfer any of your smoothie or protein shake recipes into popsicle form! Just be sure you freeze them 24 hours in advance, 48 hours for the tried and true popsicle consistency.

Here are a few fan favorites:
– 1/2 cup peanut butter
– 1.5 cup nonfat coconut milk or unsweetened almond milk
– Vanilla or chocolate protein powder (as many scoops as you have molds)
– 2 bananas
Blend, and pour in the molds!


If the consistency seems to thick, add more milk and just freeze on the longer end of the 24-48 hour time frame. If you have difficulty getting the pop out of the mold–they are not ready! The fewer milk or nut products you use, the less time they need to freeze.

A fruity fan favorite:
– 2 bananas
– 1.5 cups coconut water
– 1 cup strawberries
– Vanilla protein powder (as many scoops as you have molds)

The combinations are endless and you really can’t go wrong. If you have extra “batter”, just freeze in ice cube trays for the kiddos or reward yourself with a sip for all your efforts in this steamy heat!

While these are easy to make, the only caveat is you need to prepare in advance. Try whipping a batch up today to enjoy Thursday through the weekend!


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