Sip and Repeat

I love a good sweat (almost) as much as Rachael, but my workout rarely varies — I go to bar method 4-5 times a week, and occasionally a jog that ends with chocolate. While my workouts don’t always have the diversity we should all strive for, my smoothie game definitely does. I exercise to eat, people!


I love having a smoothie before or after a hard workout because I can pack in a ton of nutrient-rich food and still feel like I’m treating myself. If I’m working out later in the day, I reach for a pre-workout smoothie for the energy I need without the heavy stomach feeling. All my smoothies are dairy-free, because that helps me avoid an upset stomach, but that is a personal preference – though I will say, almond milk is delicious! Here are some of my favorites.

Pre-workout: Banana Oat Smoothie

I like to keep pre-workout food light, but we need carbs in our body to fuel productive sweat!

  • 1 small banana (spotty/brown is even better!)
  • 2-3 tablespoons of oats – I usually just grab a few pinches
  • teaspoon of nut butter
  • teaspoon of chia seeds
  • 1 cup almond milk
  • handful of ice
  • cinnamon to taste

Post-workout: Mango Spinach Smoothie

Post workout is all about recovery and protein! Get those nutrients into your body to fully appreciate all the benefits of exercise.

  • 1/3 cup frozen mango
  • 1 small banana
  • 2 handfuls of spinach
  • 1 cup almond milk
  • squeeze of lime juice
  • mint leaves (optional, yet delightful – make this smoothie taste like a tropical vacation!)

Post-workout: Pineapple Green Smoothie

Want to go all-green? This smoothie is dairy and nut-milk free and still delicious!

  • 2 handfuls of baby kale and spinach
  • 7-10 chunks of pineapple
  • 3-4 sprigs of cilantro
  • squeeze of lime juice
  • ice
  • water to cover

Blend away and happy sweating!


Kara is a Bar Method addict in Washington, D.C. She knew Rachael back when their preferred sweat was lounging by the pool with pizza. She loves yoga pants, lunch walks with friends, and she still eats her fair share of pizza.

2 thoughts on “Sip and Repeat

  1. Lesley says:

    I loved this post and am always looking for new smoothie recipes to try! Funny enough, I am also a fellow Washington, DC based Bar Method addict and feel like I must have seen Kara at the studio!!! Do you know if Kara does any other workouts in addition to Bar Method? I am tempted to start adding some cardio on the 1 or 2 days that I’m not taking class, and wanted to see if others already do so! 🙂


    • rachaelkester says:

      So funny, you probably have! I’ll be sweating in DC next Wednesday-Tuesday so maybe we’ll run into each other too! Although Bar Method is great for toning, I think adding cardio to the mix is important too. Check out a spin or treadmill class to get your heart rate to spike. Flywheel just came to DC and first class is free!!


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