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 

Lentil Fried Pea Mash

It looks gross, it sounds gross but it’s not. Trust me, I’m a doctor. Okay I’m not a doctor, but I do love food more than anything. Even more than Star Wars. No, that’s a lie. 

Anywayyyyy. I made this last night. Once again, me just throwing stuff I like in a pot and cooking it. I posted a photo of it to my Instagram story and got a lot of  people asking how to make it so here it is.

Ingredients:

  • Cup of red lentils 
  • Cup of red quinoa 
  • Can of red kidney beans 
  • Can of green beans
  • Cup of fried peas 
  • Cup of brown rice
  • Bunch of spinach

Instructions: 

Honestly, I just threw all of this in a pot with enough water to fill it up and a bunch of seasoning salts and hot sauce. Simmered it for the time it took me to argue with my room mate about something completely irrelevant (which happened to be about 45 minutes) and there ya go.


It has a great texture, almost like mashed potatoes. Loaded with protein, fiber and good slow digesting carbohydrates. This makes about enough food to last me two days if I’m eating it every meal. You could definitely make it last longer with a smaller appetite.

And the best part is… It’s mega cheap. 

Make it your own. Throw some extra veggies or spicy beans in it, I don’t know. Stop conforming to rules and stuff. You’re a vegan, that’s supposed to be super punk rock these days or something. 

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

2 weeks a gym vegan

I’ve been a vegan for two weeks now and it feels just as good today as when I started. Here are some notes from my journey so far.

Eat For Performance


Just because something is vegan, doesn’t mean you should eat it. Guess what’s vegan…. Oreos. Guess what else is vegan… Skittles. And guess what else is vegan… Plenty of things that will inhibit your goals if eaten out of moderation. 

Now if you are purely an ethical vegan who isn’t really looking to achieve anything specific physically or athletically, then this blog isn’t for you. However, if you’re looking to be a plant powered machine, you’re going to have to exercise self control, not just bicep curls. 

Eat whole, nutrient rich foods that will power you throughout the day and watch as you put all your pre-workout taking, steroid injecting friends to shame.

Eat pleanty of:

  • Oats
  • Beans
  • Quinoa 
  • Lentils 
  • Greens
  • Sweet potatoes 

Limit your fruit intake daily, it can be easy to over compensate for your sweet tooth by indulging yourself with tons of fruit. Sugar is still sugar and in large quantities it will be counterproductive to your waist line. Limit your fat intake as well, which brings me to the next point.

Peanut butter is great, unless you’re a junkie. 


If you know me personally or follow me on Instagram, you’ll know that I have a serious problem with moderation and peanut butter. If I open a jar of peanut butter to have a spoon full, the entire jar will be gone by the end of whatever sitcom I’m watching. 

If you have a similar problem, the only viable solution I’ve found is to buy a liquor cabinet, put the PB in there and give the key to a trusted friend. If however, you are a reasonable and somewhat rational adult, peanut butter can be an incredible asset. 

Natural peanut butter is not only high in protein, but is high in mono & polly unsaturated fats which are imperative to the production of testosterone in males. Eat two spoon fulls of natural peanut butter as a late night snack, or to thicken up your afternoon shakes. Lastly, make sure you air on the conservative side with fats in your diet. Vegan diets are already high in carbs, so too many avocados and nut butters can throw in an added overload of fats which will not at all help you on your quest for shredded abs. 

Protein is essential? Whaaaat?

Yeah. You’ve probably never heard this one before. Going into this, protein, or rather lack there of, was my BIGGEST concern. 

Your muscles are literally made of protein, so if you tell people that you only need 5% protein in your diet, you might as well wear a tinfoil hat and tell people the government is tracking your brainwaves, because you’re a flat out idiot.


For those of us that don’t want to snap in half from a strong enough gust of wind, protein supplementation is going to be key. And if you think you’re going to get your necessary intake of protein from broccoli, guess what you are…. An idiot 

I’ve tried about 6 different powders over the last 2 weeks and have settled on the best tasting and cheapest one. 

MRM make an incredible product. Not only does it pack 24 grams of protein into each scoop, but it’s only $24 on Amazon, and doesn’t taste like a scoop of gravel blended with more gravel. The chocolate mocha is my favourite, but the vanilla is great too and is cheaper. 

You are what you eat… Nope, you are how you train. 


Lastly. If you have all the key ingredients, fuel, and knowledge to re-create your perfect plant based self, it’s time to cook it up in an oven. An oven I call, get off your ass. 

If you are what you eat, then we are all about to become vegetables. Just because you don’t eat animals doesn’t mean you can’t look like one. Train hard, train heavy, train like the Persians are about to come pillage your city and sleep with your wife. It’s really simple. Find something heavy, move it around for 45 minutes. Pick up a rock, find a tire, I don’t care.


Have a great long weekend guys ✌🏼️

I’m going to go try pick the lock on the peanut butter cabinet. 

Instagram: @mitchelluther

Snapchat: mitchel_luther

Your day to day is the only therapy you need.

This is going to be the most hippie thing you ever hear me say… But seriously, it’s all about the vibes. 

I’ve spent most of this summer in the back seat of a candy apple red mustang convertible and ill tell you something, that’s just about all the therapy I need. Throw in a daily uniform of sweatpants and Timberlands and a once a week pamper day and you’ve got what I call ‘permanent vacation’.

I don’t care what your work schedule looks like, if you maintain a daily injection of good times, even the smallest shift in mentality will turn your life into one big holiday. 

Daily life, work, finances and fitness can all be causes of stress day to day, so you need to get ahold of something very important first: 

No matter how bad it gets, you’re still better off than 99% of the world.

You’re blessed. Very blessed.

I know sometimes it’s hard to see, and the the mundane flow of bill paying or education can become a burden of sorts. Regardless of all this, you need to change your outlook and watch how it changes your output.

Music

Music is key. Think of it as the soundtrack to the movie that is your life. Your daily playlists can make you feel sad, happy, motivated, pumped etc. You know this already. Pick a good soundtrack and cruise the highway like it’s you’re world to be conquered.


Fitness

Once again. Key. 

The way you see yourself is going to eventually reflect how you’re seen. There is a certain confidence that comes with feeling great and consiquently looking great. Workout the way your ideal self would workout. If you want to be a goal crushing savage. Train like one. Combine this with your life blood playlist and you’ve got yourself a winning morning ritual which will pay off every single day. 

Here’s a thought, picture what your ideal self would look like, find a photo of that, and wake up to that photo every day before working out. You watch, it will happen.


Take a break from being unstoppable 

The implication of this being that you hustle hard 90% of the time, so you can treat yourself the rest of the time. Everyone has a day off. Make it an actual day off. Not to get religious on you, but a sabbath day is a concept not just for the ancients. It works. 

At risk of sounding obnoxiously pretentious. I spend my days off doing things that make me feel amazing. My days look like this: sleep in, workout, eat food, chill out by the pool, facial, peticure, massage, green tea, favorite tv show and a great playlist to tie the day together. 

This ritual changes regularly depending on season and location. For example, before I was a vegan, I would eat a really strict caloric intake all week and Friday go to an Indian buffet where I would eat enough to put them out of business. (Work hard enough to take a proper cheat day people, you’ll thank me later).

Once again, picture what your ideal self would do on your day off and find a way of doing that affordably. If I can do it as a 22 year old starving artist. So can you. 

Go out and be unstoppable. 

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