Ultimate Vegan Smoothie Bowl

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I’m not going to play humble here, I am the surpreme lord of the smoothie bowl, and in recent times, the main questions I get asked on all my social media are always regarding my recipes. Spefically, most of you want to know how I get the right texture.

For those of you who havn’t, you can watch my new smoothie bowl tutorial video here.

 

Ingredients:

  • 2 cups frozen fruit
  • 2 cups raw greens (spinach or kale)
  • 1 cup of unsweetend almond or cashew milk
  • 2 servings of protien powder
  • 2 bananas
  • 2 tbsp ground flax
  • 1 tsp cinnamon
  • 1 tsp ginger
  • 1 tsp turmeric
  • 1 cup of oats or organic granola
  • 28g of organic vegan trail mix or nuts/dried fruit blend
  • (Optional) 2tbsp natural peanut butter

 

Step 1: The Base

Every good smoothie bowl needs a solid foundation of frozen fruits and greens. My go to combination here is a mixed berry blend with spinach.

  • blend 2 cups of berries with two cups of greens and 1 cup of nut milk.

 

Step 2: Protein and Spices

Once you’ve blended the initial base, you’re going to add all the powders.

  • mix in 2 servings of protein with the cinnamon, ginger, turmeric, flax and another banana.

At this point you may need to add a little bit more liquid just to get the blender going again, and remember, you can always add more, but you can take any out.

The key to a good consistancy here is to make sure it’s not too runny.

 

Step 3: Build Your Bowl

Here’s where the fun begins. This is really your time to shine.

Once you’ve poured your smoothie into the bowl, its time to add some toppings.

My go to toppings are usually: oats, granola, dried fruit/nuts, peanut butter and banana.

 

Step 4: Don’t forget to take a photo

Perhaps the most important step in this whole process is making sure it looks aesthetically pleasing for a good instagram. Whats the point of going through all this effort if your friends aren’t questioning their own dietary habits.

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Enjoy!

Instagram: @mitchelluther

Just because you don’t eat animals doesn’t mean you can’t look like one.

“You are what you eat.”

False.

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A while ago, I was given the challenge of maintaining an athletic lifestyle while separating myself from animal products entirely. The common belief here being that you need meat, eggs, and dairy to build and sustain muscle mass.

Although there was a serious learning curve initially, I very quickly adapted to this new lifestyle, and have not only succeeded in proving all of them wrong, but accidentally found a far superior way of life. Is it hard? Not really. Is it harder than achieving the same thing on a regular diet? Absolutely not. And best of all, I found it’s actually cheaper than most regular diets and eating protocols I’ve been on.

Biggest lessons:

Be intentional about what you eat. Just because it’s vegan doesn’t mean it’s useful. I’ve said this before. There are plenty of things that are vegan that are also horrible for you.

This is something that is imperative to understand, even if you’re not a vegan. Fuel yourself for your performance. Avoid large amounts of chemicals and supplements as fuel, and instead, use whole nutritious foods to burn in the furnace. Believe me, your workouts will be twice as explosive, and your recovery will be incredible.

Avoid fat.

You all know by now that I have a serious problem with peanut butter moderation. The problem being that I don’t have any moderation. The end result of this being a diet absurdly high in carbs and fats, which in turn will be catastrophic on your waist line.

Stick to carbs, and by carbs I mean whole, slow digesting carbs from fruit, quinoa, lentils, beans and oats.

If you can limit yourself to strictly two table spoons of peanut butter or avocado a day, then do it.

You are how you workout, not what you eat.

Don’t just be intentional with what you eat, be intentional with how you train. You’re not like the other lifters in the gym, so don’t act like them. Train with athletic purpose. Shoot for three days a week of body weight gymnastic training (pull-ups, dips, push-ups, muscle ups, handstand push-ups.). These aren’t overly taxing on the central nervous system and therefore will allow for better recovery. Throw two days of high intensity cardio in there a week, and occasionally add some high intensity aerobic resistance workouts such as kettle bell swings. This is going to add an insane caloric burn to your weekly goals while also promoting lean muscle mass.

I like to add one maybe two heavy lifts a week for safe keeping. Usually focused on legs. Max out on squats, leg press and deadlifts or do a good old fashion bench sesh to keep things therapeutic.

For more on my lifestyle, head over to my YouTube channel here:

https://www.youtube.com/channel/UC3z8te-qkaJF_TxZm-3BnBg

Or follow me on Instagram: @mitchelluther

 

MY NEW YOUTUBE CHANNEL

FBCOVER

 

As some of you may have noticed, I havn’t posted on here in A LONG TIME. Long story short, I’ve been traveling a lot and have continued to progress in my fitness journey, not just in experience, but also in knowledge. Funny enough that has taken me full circle and brought me right back here. VEGANISM.

I will be posting regularly on here again, but in addition, I have started a youtube channel where I am posting videos twice a week. (please subscribe to help me get it off the ground).

Talk soon.

Mitch.

SUBSCRIBE HERE:

https://www.youtube.com/channel/UC3z8te-qkaJF_TxZm-3BnBg

Fall/Autumn Fitness Staples

It’s about to be too cold for smoothies and salad. What are we supposed to do?

Being a vegan in summer is fun. You’re always eating wicked delicious smoothies and obnoxious salads. But it’s starting to get cold outside, and these smoothies are adding unnecessary layers to my wardrobe because I’m Australian and I’m freezing. 

Here’s all you need.

  • Oats
  • Bananas
  • Berries
  • Cashew milk
  • Protein powder
  • Peanut butter
  • Lentils
  • Rice
  • Beans
  • Veggies 
  • Sweet potatoes 
  • Quinoa 

For real, if that’s all you have in your pantry this winter, you’ll be just fine. 

My two favourite things right now are oatmeal and rice/bean concoctions.

Two meals to last you forever.

Throw half a cup of oats in the microwave with some water for 1 minute. Mix in a scoop of protein powder, 3 spoons of powdered peanut butter, some cashew milk and a banana or berries and you’ve got yourself one of the most delicious, clean, low fat, energy loaded meals for literally any time of the day. Go get it, and get it good.

Finally, get a big pot, throw rice, beans, quinoa, lentils, veggies, and whatever seasonings you want in there and simmer it for 45 mins. There are an endless amount of variations to this and it’s been absolutely crushing it for me lately. My energy is through the roof, my performance is incredible and most importantly it’s always delicious.

Sometimes I’ll just throw beans, quinoa and sweet potatoes in a bowl with hot sauce and let me tell you, that’s a fantastic way to recover from a workout.


It’s as easy as that guys. Eat delicious whole foods, train like you mean it, save money, Go crush it. 

Love ya.

Instagram: @mitchelluther 

Low Fat Vegan Peanutbutter Pudding.

I don’t know whether to call this a pudding or a custard. I don’t really care to be honest. It’s delicious.
Ingredients


  • 4 spoons of Jif Powdered Peanutbutter  
  • Half banana 
  • 1 scoop of MRM veggie elite protein powder 
  • Half cup of unsweetened cashew milk
  • Half cup of oats 

Instructions

  • Blend
  • Pour in jar
  • Freeze over night 



If you leave it in the fridge instead of freezer it will be more or a custard. If you like it a bit more yogurt style consistency, go with freezer. 

Sometimes I add a bit of flax for a thicker texture.

I’ll usually double the ingredients and spread it to multiple jars for different days. 

This has next to no fat, plenty of carbs of energy and a fantastic amount of protein. Best of all, it’s a great substitute for peanut butter if you’re anything like me and have an uncontrollable abuse of peanut butter intake. 

Let me know if you like it or have any additions I should try  🙂

Instagram: mitchelluther 


Fall: Shed leaves, shed fat.

Most people only try to lose fat going into summer. There are a few reasons for this:

  1. Summer is the season for swimsuits and shirtlessness.
  2. Fall/Winter layers make it easier to cover up what you look like naked.
  3. No body wants to try losing weight in a season that is built around feasts of delicious food.

I just got done with the first fashion shoot for this fall and let me tell you, it felt good knowing I wouldn’t necessarily need to worry about what I looked like under the layers.


Here’s the problem with that mindset for me. As soon as I start letting myself off the hook with fitness because it’s going to be covered most of the time, I will quickly lose everything I’ve worked so hard to accomplish.

I’m a big eater. The holiday season is my favorite, not only for fashion but because lets face it, there’s always too much food for everyone to eat. When I say everyone, I mean everyone else. There’s never too much food for me to eat. Never.

A combination of these feasts, cuddle weather, the ability to hide fat easy, and lets be real here… Pumpkin spice lattes, is a recipe for my bottomless appetite to finally catch up to me.

Here’s the challenge.  Earn these big meals, work harder in winter, look better than everyone else.

This will be hard for some, and easier for others. If you’re anything like me, you find it easier to workout at a higher capacity knowing that afterwards you’re going to devour a small town’s worth of food. Just use thanksgiving and Christmas as an excuse to workout twice as hard and eat twice as hard. It’s too days out of the year. It wont kill you or ruin your physique. However, don’t let this season become a habitual lifestyle of poor diet choices and lazy winter workouts. Be smart with your food, find ways to keep yourself warm without bottomless hot chocolates and late night snacks. And above all else, find ways of motivating yourself to get out of bed and grind on those frosty winter mornings.

The payoff? Not only will you learn new things about yourself and how disciplined you truly are, but you will also look and feel better doing it. Don’t ever feel guilty for eating good food in the holiday season, just don’t let it come between you and your goals. The end result will be the best body at the thanksgiving table, and less work getting your summer body back next year.

Love you all. Stay fit, stay warm 🙂

instagram: @mitchelluther

snapchat: mitchel_luther

Birthday/Leg Day

You heard me.

Usually I train different muscle groups every day. But today is my birthday, so I’m going to train legs and shoulders and no one will tell me otherwise.

Here’s a little birthday present from me to you. I figured I’m 22, so how about a big boy workout to celebrate.

10 sets of 10:

  • Goblet squats with kettle bell
  • Kettle bell swings with same weight 
  • Dead lifts (50% of max capacity)

Do 10 reps of all three workouts in a row, and repeat 10 times until you’ve done 100 reps of each exercise. Try to take no more than 1 minute breaks at the end of each round, and use that time to pray to God for mercy. You’re gonna need it. 

Finish this with 10 minutes of farmers walks (45lb plates, I don’t care who you are.) and single leg calf raises every time you have to put the plates down. 

Have fun, go eat a birthday size meal afterwards. You’ve earned it

Instagram: @mitchelluther

Snap chat: mitchel_luther

Workout: Back & Biceps

It’s Saturday. Time to get up early, eat cereal, watch cartoons and be un-stoppable. 

Today, I’m training back and biceps. I’m going to kill it extra hard because last night (despite looking myself in the mirror and verbally telling myself I wouldn’t do this) I ate an entire jar of peanut butter. This is a problem I have, I’m working through it, I need help, stop judging me. 

Crank this for 45 minutes, go find a hot tub, enjoy the end of summer. 

  • 4 sets of 10 chin-ups. Chest to bar.

Don’t waist your time half-assing these. If you can’t do 10 in a row, drop off for a few seconds till you can finish your set. Pause at the bottom of each rep for honesty.

  • 10 sets of bent over barbel row (ladder)

Start out with the bar and add weight every set until you’re at your 5 rep max, then go back down. 

Do hanging leg raises in bettween each set for an extra good time.

  • 4 sets Lat pull down (drop set)

4 sets of lat pull downs using a cable machine. Start each set with your 5 rep max then drop the weight by 20% until you cannot do anymore. Even if that means getting down to 10lbs at 25 reps consiquently wanting to rip your arms off and throw them away. 

  • Kettle Bell swings EMOM (every minute on the minute) 10mins.

Set a 10 minute timer, do ten reps at the start of every minute. When the timer ends you’ll have done 100 kettle bell swings. That’s when you reward yourself with good old fashioned core blast.

  • Bonus round: 3 rounds of ‘please kill me’ 
  1. 30 seconds Russian twists 
  2. 30 seconds flutter kicks
  3. 10 reps ab wheel
  4. 12 reps hanging windshield wipers 
  5. 30 seconds Farmers walk with 45pound plates or heaviest dumbbells you can find. 
  6. 1 minute plank. 

I’m going to finish this bad boy with 15 minutes of high intensity bag training. 

Enjoy your weekend guys. Feel free to comment any questions!

Instagram: @mitchelluther

Snapchat: mitchel_luther 

4 staples of a gas station gym vegan. 

If you’re anything like me, and you love to travel, it can be pretty hard to maintain your diet and fitness when you’re only option is gas station food. Well, fear not. I have a list to keep your macros safe, and your calories in check light years away from the nearest Whole Foods.

  1. Fresh fruit

    American gas stations are known for their hot dog stations and nacho builders. It’s not quite farmer’s market status, but most gas stations also sell fresh bananas and apples at the checkout. Grab one of these for a quick natural energy boost.

  2. Unsalted Nuts

    This is an obvious one, and every gas station has this. I’m not going to elaborate. Just buy a bag of plain, unsalted nuts.


  3. Cliff Builder’s Protein Bar

    As far as protein bars come, cliff have never been my first choice, or even top 10. Turns out, however, Cliff have unintentionally made a vegan protein bar. Soy is a cheaper substitute for whey, and with no other animal products on the ingredients list, you’ve got yourself 20 grams of appetite suppressing protein for the cost of a snickers bar. Keep in mind, unlike Quest Bars or Pure Protein bars, Cliff use a lot more sugar in their products. This is fine on the taste buds, but with the amount of carbs already in your plant-based diet as a vegan, try to limit your Cliff consumption to one bar a day at most, and try eat it around the time you workout or are most active.

  4. Bang Energy Drinks

    As a general rule of thumb, energy drinks aren’t good for you. However, when it comes to the slim pickings of gas station nutrition, Bang will give you far more sustainable energy than coffee and with the added BCAAs and Creatine, help preserve your muscle mass. It’s cheap, it’s delicious, it has zero calories and will help suppress your hunger.

     

Instagram: @mitchelluther

Snapchat: mitchel_luther

 

Diary Of An Ex-Carnivore: Day Seven

Today was one week since becoming a vegan, so I decided to make this a cheat day of sorts. (When I say cheat day, I mean I ate larger amounts of the foods I was already eating, and didn’t worry too much about my macros).

I’m going to write a separate blog post about my day today In the lifestyle category, but in a nut shell, today was for re-energizing and relaxing.

The Sunwarrior protein powder I’ve been using has been killing it for me, and but I’m almost out of it. I’ve been mixing it with an un-sweetened brown rice protein powder, which unfortunately tastes horrible.


I ordered MRM’s plant based powder which is half the price of sunworrior with close to the same quantity. I’ll let you know how it goes. Most of the supplements I’ve tried have been fairly good tasting even on their own, and the nutritional benefits have been impressive to say the least.

Super Important: Go buy yourself a good creatine monohydrate, and BCAA blend. I just went to my nearest Super Supplements and picked up Optimum Nutrition brand of both products. This is going to absolutely ensure you don’t lose muscle mass especially if you’re trying to find a more sustainable source of protein for a good price like I am. (Shown: Michael Monroe and the Suppliments you need) 



Other than all that, I ordered a whole bunch of sample pea protein’s from truenutrition.com. This is a great website for buying supplements in bulk regardless of whether or not you’re a vegan. If I end up liking any of the samples I try from them, I’ll start ordering my powders in bulk this way. Until then I will continue trying different brands and kinds of protein until I find one that’s cheap, and delicious.

Once again, If you have any recommendations on any products, recipes, cosmetics I need to try on this new lifestyle journey, please comment and let me know.

Instagram: @mitchelluther

Snapchat: mitchel_luther