INSTRUCTOR SMOOTHIE OF THE MONTH / Alex’s Berry Best

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Equipped with the power you need to master those heavy hills, Alex’s new smoothie blend will have you feeling strong till the very end of any ride. Find this new mix available now at our NYC studio or use the recipe below to create your own right at home.

Raspberries

Strawberries

Blueberries

Almond milk

Whey protein

Fuel up & clip in. Plan your next ride now.

Connect with Alex – Make sure to follow him on his Official Peloton Facebook page here.

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In the Kitchen / HMC’s Grocery Store Essentials

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You can workout until you’re blue in the face but until your eating habits match your sweat effort you will never see the results that you not only want but deserve. Take time to stock your home with guilt-free grabs for your laziest days and biggest snack-attack moments!

My 5 Go-Tos

Avocado

Give me that good fat! To be honest, I eat more avocado than is recommended daily. But if you’re going to cheat, cheat well!

Quinoa

High in protein and it contains all 9 essential amino acids.

Kidney/black beans

The healthiest option is to soak dry beans overnight but let’s be real, we don’t always have the time for that. I keep cans of these bad boys in my pantry. *Of the low-sodium variety when possible.

Your favorite greens

Baby spinach, kale, you name it!

Tomato

Vitamin C, potassium, fiber and more!

**These fab five mix in to my favorite lazy meal like the one below. You can eat it alone or add your personal favorites to the mix. Whether you’re in an olive and cucumber mood or having more of a sautéed onions and peppers day, enjoy!

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Extra Must-Haves

Apples

This is the first thing I reach for in the morning. They contain a decent amount of natural sugar to get you up an at ’em!

Whole grain bread

I eat carbs, I love carbs, I embrace moderation.

Broccoli

I love adding a little olive oil with any other veggies I have that week and roasting them in the oven. (350 degrees, 25+ minutes)

Cholula

To my spicy food enthusiasts, a sugar-free hot sauce is key. I have multiple favorites but I am about to tell you something big: you can never go wrong with Cholula! Avocado toast (sliced or mashed) topped with a little Cholula and black pepper is my signature snack!

Eating healthy isn’t about depriving yourself or restricting your diet, it’s about changing your lifestyle to reflect your attitude and feasting on greatness.

Another essential: getting on your bike. Check out Hannah’s Burn Baby Burn series live every Thursday at 9:30 AM ET or on-demand for more tips and fat-burning greatness.

Want to connect to other great go-tos from Hannah? Click here to follow her on her Official Peloton Facebook page.

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INSTRUCTOR SMOOTHIE OF THE MONTH / Christine’s Mantra Mashup

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Let’s keep your body and mind fueled with our newest Instructor Smoothie – Christine’s Mantra Mashup. Find this new mix available now at our NYC studio or use the recipe below to create your own right at home.

1 scoop low carb chocolate protein

1 frozen banana

1 cup skim milk

1 tbsp peanut butter

Ice (to preference)

Fuel up & clip in. Plan your next ride now.

Connect with Christine – Make sure to follow her on her Official Peloton Facebook page.

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Instructors’ Smoothie of the Month / Cody’s Protein Pop

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Starting this month, we’re bringing you our instructors’ signature mixes to make sure you fuel up before and after you ride. To kick things off, Find Cody Rigsby’s Protein Pop smoothie recipe below to order off the menu at our NYC studio or make right in your own kitchen.

1/2 avocado

1 banana

8 oz. of your favorite almond milk

1 tbsp peanut butter (preferably PB 2)

1 tbsp cocoa powder

Ready to ride? Book your next class now. 

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In the Kitchen / Ali Maffucci’s Basil Pesto Zucchini Pasta with Green Beans and Chicken

We’re interested in keeping your workouts challenging and your go-to healthy meals simple. We’re featuring another summer recipe from home rider, Ali Maffucci of Inspiralized, that packs a lot of flavor in only a short amount of prep time. Find the full recipe below.

9G7A3736Basil Pesto Zucchini Pasta with Green Beans and Chicken

Time to prepare: 10 minutes / Time to cook: 15 minutes / Serves: 2

Ingredients

For the pasta:

  • 1 cup trimmed and chopped green beans (chopped into 1.5” long pieces)
  • 1 boneless chicken breast, chopped into 1/5” thick cubes
  • salt and pepper
  • 1 garlic clove, minced
  • 2 medium zucchinis, Blade D, noodles trimmed

For the pesto:

  • 3 cups basil leaves, packed
  • 1 tablespoon pine nuts
  • 3-4 tablespoons extra virgin olive oil
  • salt and pepper
  • 1 large clove of garlic, minced
  • optional: 1 tablespoon grated parmesan cheese

Want to learn more on The Inspiralizer? Click here.

How to prepare

  • Start by spiralizing your zucchini noodles, and prepping all other ingredients.

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  • Place all of the ingredients for the pesto into a food processor (or high speed blender) and pulse until creamy. Taste and adjust, if needed, and set aside.

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  • Next, heat the oil in a large skillet over medium-high heat. Once the oil is shimmering, add in the green beans and chicken. Season with salt and pepper. Let cook for 5 minutes, then add in the garlic and cook another 5-10 minutes or until chicken is cooked through and no longer pink on the inside.

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  • Add in your pesto to a bowl with your spiralized zucchini and toss making sure to cover all of the noodles thoroughly.

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  • Finally, plate your noodles and top with the chicken and green beans.

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Love Ali’s top? Make sure to find it online at the Peloton Boutique.

Find more recipes like this one in Ali’s next cookbook, Inspiralize Everything, available this month!

Inspiralize Everything (1)

Follow along on Ali’s official site, including all of her best recipes, by clicking here.

 

 

 

 

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In the Kitchen / Ali Maffucci’s Creamy Avocado Zucchini Pasta with Grilled Corn and Spicy Shrimp

Strong summer workouts call for perfectly paired recipes to serve as flavorful post-workout fuel. We’ve teamed up again with home rider and food author of Inspiralized, Ali Maffucci, to get a peek at some of her tastiest meals for this season. Read below as she tells us how to prepare her Creamy Avocado Zucchini Pasta with Grilled Corn and Spicy Shrimp.

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Creamy Avocado Zucchini Pasta with Grilled Corn and Spicy Shrimp

Time to prepare: 15 minutes / Time to cook: 20 minutes / Serves: 2

Ingredients

  • 1 teaspoon olive oil
  • Kernels from 1 medium ear of corn
  • 1/4 teaspoon paprika
  • salt and pepper, to taste
  • 2 medium zucchinis, Blade D, noodles trimmed
  • 8 medium to large shrimp, deveined, shells removed
  • 1 tablespoon olive oil
  • 1 lime, juiced
  • ½ teaspoon garlic powder
  • ½ teaspoon chili powder

For the avocado dressing:

  • 1 ripe avocado, peeled and pitted
  • 1 lime, juiced
  • 1 small garlic clove, minced
  • ½ small jalapeno, seeded and chopped
  • 2 tablespoons chopped cilantro
  • ¼ teaspoon salt
  • Pepper, to taste
  • Water, if needed to thin

Want to learn more on The Inspiralizer? Click here.

How to Prepare

  • Start by spiralizing, dicing, mincing and prepping all ingredients.

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  • Next, place all of the ingredients for the dressing into a food processor (or high speed blender) and pulse until creamy. Taste and adjust to your preferences, if needed!

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  • Place the zucchini noodles into a large mixing bowl, add the dressing and toss thoroughly to combine.

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  • Heat the oil in a medium skillet over medium-high heat. Once oil is shimmering, add in the corn kernels and season with paprika, salt and pepper. Cook, stirring until corn is bright yellow and fork tender. Remove and set aside.

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  • While corn cooks, place the shrimp in a medium bowl and top with olive oil, lime juice, garlic powder, chili powder, salt, and pepper. Toss to combine.

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  • Once the corn is done and set aside, add in the shrimp. Cook the shrimp for 2 minutes, flip, and cook another 2 minutes or until shrimp are opaque and c-shaped.

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  • Once fully cooked, plate the zucchini noodles before placing the shrimp on top. Complete by adding in the cooked corn kernels right on top!

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Ready to dish out this recipe in style? Shop Ali’s top featured in this piece here.

Make sure to find more recipes like this one in Ali’s next cookbook, Inspiralize Everything, available this August!

Inspiralize Everything (1)

Find Ali’s official site, along with some of her best recipes, by clicking here. 

 

 

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Hydrating with Hannah Marie Corbin Part 2

Let’s add even more options into your H2O mix. Follow along below for two new recipe options from Instructor Hannah Marie Corbin.

Lemon Blackberry

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Strawberry Lime

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Mix it up even more with these alternative flavor options:
Basil
Raspberries
Watermelon
Grapefruit
 Just remember to stay away from artificial sweeteners!
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Hydrating with Hannah Marie Corbin

Hydrating is always essential but as warmer months approach it’s especially important to make sure you’re taking in enough water throughout the day. Why not (literally) add some flavor to your H20 routine? Instructor Hannah Marie Corbin put together a line-up of quick recipes to take hydrating to the next level. Follow along below.

 Cucumber Mint Water

Prepare

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Serve

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Lemon Ginger Water

Prepare

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Serve

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WHY?
Your body depends on water for survival! H2O is essential to burn fat efficiently and for diet and exercise to be effective.
Water will increase your metabolism, clear your skin and regulate the body.
HOW MUCH?
Take your weight and divide it by two to get a rough number of the ounces you need to drink through out the day. For example, if you weigh 140 pounds you should aim to drink 70 ounces of water.
AVOID
Sugar, artificial sweeteners, and chemical additives.
 
INSTRUCTIONS
Slice up! Drop in! Drink up! Drink right away or pop it in the fridge overnight for stronger flavor. Be sure to drink within three days. Above all, enjoy!
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Your Food FAQ’s with Danielle Thompson & Kelley Dickerhoof

As Nutritional Consultants, home riders Danielle Thompson and Kelley Dickerhoof handle common nutritional inquiries every day. They offered to tackle some of the most frequent FAQ’s for our riders below. Interested in learning more? Click through to their Official Facebook Page here

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What do I eat before I ride?

Depends! Always listen to your body. Are you hungry? Feeling sluggish? No? Then ride on! If the answer is yes, follow these simple guidelines. First, you want to take into account how long the ride is. If you’re attempting a 10-30 minute ride, you’ll want to consume around 100 calories of a carbohydrate loaded snack around 30 minutes before your ride.

If the ride is 45 min or longer, aim for around 200 calorie snack of carbs and protein about an hour before you ride. Our favorite options are oatmeal with a scoop of whey protein, apple/1 Tbsp almond butter, small handful of raw nuts with dried fruit, or a protein bar (Chocolate Decadence by Isagenix is our fav!) For more ideas join our Facebook group dedicated to Peloton rider’s and clean eats!

If I’m doing two rides in a day, what is a good source of fuel?

This can vary based on the time you’re doing the rides. If they are back to back, you’ll want easy and quick. This is a great time to grab a meal replacement bar, energy gel or piece of fruit. If you are riding throughout the day, just focus on getting your main meals in, and consider adding a few more calories than usual. The key here is listening to your body. If you’re hungry, focus first on hydration, then if hunger persists, go ahead and listen. Protein keeps the body satiated longer than fats and carbohydrates so instead of perhaps 4 grams of chicken in a meal, bump it up to 5 or 6. Additionally, the incorporation of slow released carbohydrates in the first part of your day (6am-noon) will aid in keeping your energy levels high and performance excellent. We like black beans, steel cut oats, and sweet potatoes! 

When should I consume protein in relation to my workout?

Protein is best absorbed within 30-45 minutes after your ride! When the muscles are atrophied (i.e. broken down or torn), they need protein to begin the repair (growth) process. This is where protein comes in. The quicker you ingest the protein, the faster you will begin the repair process. This will aid in muscle soreness which will then put you on the bike that much quicker. Some of our “go-to” protein sources are egg whites, whey protein concentrate, organic grass-fed chicken, salmon, and quinoa. Recovery is key any workout. Try this sample recovery shake for optimal benefits!

SPRING SLIMMER RECOVERY SHAKE 

Ingredients

– 1/2 Frozen Banana

– 1/2 c. Berries of Choice

– 1-2 Scoops Whey Protein (quality is KEY here.. Join our FB page to hear more about quality ingredients)

– 1/2 TBSP Coconut Oil

– Ice and Water

*Alternative options to add would be Almond Butter, Handful of Power Greens, Greek Yogurt, Almond milk in place of Water.

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