This morning I woke up early to make my way over to the gym to workout back, core and do some sprints.  Going to the gym is so much less daunting when you’re going with a specific focus, namely working out one or two body parts, versus entering the gym having to always do a full body workout.

25 min Treadmill Sprint Workout
5 min warm-up (at 7.0mph)
The next is a series of 20 sprints with 30 seconds on, 15 seconds off.
After every 2 sprints increase the speed by .2 mph (e.g. I did 8.0 x2, 8.2 x2, 8.4 x2 , on and on.  For the last 2 I had made my way up to 9.8mph, so I did one at 9.8mph and the last one at 10.0mph)
5 min cool-down (at 7.0mph)
1 min walk (4.0mph)

After my workout, I came home to make my new favorite protein shake, “Spicy Cocoa Chia.”  I never used to be able to handle “spicy” (e.g. black pepper was the extent of my tolerance).  However, I think I’ve found my new favorite spice — cayenne!

It’s in two of my favorite Suja juices, Lemon Love and Spark.  I have noticed that cayenne really helps to develop flavors.  For example, Lemon Love is the perfect mix of tart and spicy, and Spark tastes like a perfectly ripe strawberry with a lasting bite on the tongue.

In this shake, the cayenne helps to heighten the chocolate.  It’s makes it not too sweet, carrying a final punch to your tastebuds (in the best possible way).

Cayenne has a huge amount of health benefits (anti-inflammatory, detoxifier, digestive stimulant, cancer cell killer, etc., etc.), and per Dr. Oz, “You can burn up to 50 calories just by incorporating them into your diet.”

Spicy Cocoa Chia Shake

1 cup homemade almond milk
1 scoop protein powder
1/2 frozen banana
1 Tbsp unsweetened cocoa powder
1/2 tsp chia seeds
1 tsp. ground cinnamon
dash of cayenne
1 cup ice

  1. Toss everything in the blender and blend until a smooth consistency.  Garnish with chia seeds and drink up!

P.S. The winner of the Spartan Race Giveaway is Kristi from following Daily Cup Of Asheejojo!  Please email me so I can provide you with the code for your free entry :)