Ultimate Vegan Smoothie Bowl

Screen Shot 2017-12-13 at 11.30.12 PM.png

 

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.

IMG_8432.jpg

 

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.

IMG_4455
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: 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