Image from

I’m not always great about consuming protein post-workout, but it’s something I’m trying to get better about. When I’m even remotely consistent with this practice (My trainer has always said to consume within an hour – either before or after), I always notice positive changes in my body and muscle tone relatively quickly. I think one reason I don’t love doing it is because I don’t always love the thicker texture when protein is added. I’ve been experimenting a little bit lately and I found a recipe that I really really like, so I thought I would share. As DJ Kahled would say – the coconut and mint are KEY. Drink this protein smoothie and #blessup THEY DONT WANT YOU TO HAVE AMAZING MUSCLE TONE, but we gonna. (Use all organic ingredients if possible.)

  • 1 – 1.5 cups water
  • 1 scoop of Garden of Life Organic Plant Protein (I’ve been using the smooth energy flavor which is sort of like a vanilla)
  • 2 large handfuls of kale
  • 1 Tbsp chia seeds
  • 1 Tbsp hemp seeds
  • 1 handful of mint leaves
  • 1/2 cup coconut
  • 1 cup of frozen fruit of your choice – I use an organic tropical fruit blend from trader joes

Make sure to blend this really well. I usually layer my dry/powdered ingredients (coconut, protein, chia seeds, hemp seeds at the bottom, then add my greens. I pour the water over that and blend for a while to make sure it’s really smooth. Add more water if necessary and then add the frozen fruit. This ensures that your smoothie is really smooth. The mint and coconut add something really special to this smoothie – usually it takes me forever to finish one, but I have no problem getting this smoothie down.

Why do I use these ingredients? The only protein I will consume is Garden of Life – all of these powders are so pure. Organic, vegan, gluten free, non GMO, added probiotics, enzymes, very little sugar or carbs… the list goes on. I’m obsessed with this company – they do it right and don’t skimp on any of the good stuff.

I add chia seeds for tons of added nutrition – fiber, protein, zinc, omega-3, antioxidants, etc.

Hemp Seeds are a perfect and natural blend of easily digested proteins, essential fats (Omega 3 & 6), Gamma Linolenic Acid (GLA), antioxidants, amino acids, fiber, iron, zinc, carotene, phospholipids, phytosterols, vitamin B1, vitamin B2, vitamin B6, vitamin D, vitamin E, chlorophyll, calcium, magnesium, sulfur, copper, potassium, phosphorus, and enzymes.

Coconut is great for replenishing electrolytes – byeeee sugary, acidic gatorade.

Kale – Obvious white girl ingredient. But get those greens in, so good for you!

I often stock up on ingredients in bulk using Amazon Prime, that way I’ve always got everything I need. (Plus I HATE going to the grocery store.)


Love Songs

The week of Valentine’s Day I always like to bust out this playlist that I’m always adding music to – a list of my favorite love songs. Enjoy – what is your favorite love song? I might have to add it to the list!

If you don’t love coffee, you can abort mission on reading this post, but if you’re like me and the first thing you do every morning is stumble to your coffee pot, then I’m about to change your life and the way you drink coffee forever.Bulletproof Coffee

I have to give all of the credit to my friend Jessica for introducing me to the game changer that is better known as Bulletproof Coffee. Bulletproof coffee is a less acidic coffee infused with brain stimulating, energy/life giving nutrients. As someone who has self diagnosed themselves with ADD, I swear this coffee gives me a clear, focused, energy that is unlike anything. Since discovering this elixir of life, I have sold almost all of my best friends and family on not only the taste, but the nutrition behind it.

So what is Bulletproof Coffee? The recipe consists of 3 simple, but very specific ingredients:
Bulletproof brand coffee
-Kerrygold Butter (must be this brand – Kerrygold is pure grassed butter)
XCT Brain Oil (derived from coconut and palm oil)
Blend all ingredients together and you’ll have a creamy, smooth, frothy and delicious cup of coffee that will make you feel incredible all day.

It tastes even better on a day like we had in Nashville just over a week ago!

It tastes even better on a day like we had in Nashville just over a week ago!

Why use the specific Bulletproof beans?

“Our coffee is carefully produced and lab tested using the Bulletproof Process™ to minimize toxins, so you can enjoy a pure cup of coffee worry-free.

Upgraded beans are harvested in Central America from passive organic estates without chemicals (herbicides, pesticides, etc.). Each bean is hand-picked by experienced coffee harvesters – skilled people who only pick perfectly ripe berries. When the coffee beans are not carefully hand-harvested, the beans can be mistakenly picked unripe and damaged, which impacts the taste and can possibly affect the way it makes you feel.

Most coffee beans are left in the sun to wither and dry, or by pressing them and letting them ferment (spoil) to remove the outer layer of the bean. Both of these processing techniques are known to produce significant levels of performance-robbing mold-toxins.

After we pick the ripest cherries, we use the proprietary Bulletproof Process to create a special class of green coffee bean with minimized levels of harmful molds, bacteria, and toxins. The beans are then medium roasted in small batches in the United States under the strictest conditions, which minimize the formation of toxins from the roasting process. Roasting the beans enhances their naturally occurring antioxidant capacity and flavor to provide you with a cup of coffee that has a minimized level of performance-robbing mold-toxins.”

Think putting butter in your coffee is gross or will make you fat? Check out this article for all the info. on why you SHOULD be consuming butter. (Grassfed only!) I also wrote a little piece on this topic several years ago if you’d like to check it out!

If you would like to read even more about the science behind Bulletproof coffee, this article is fab.

Call me cheesy, but I’ve always loved Valentine’s Day. I remember filling out little paper Valentines for all my classmates, going into a sugar coma at the school Valentine’s Day party, and always hoping for a candy gram. I’m still just as into it and it doesn’t even matter if I’m dating someone or single – I’ll find a way to celebrate and I’ll always dress for the occasion.

At this point in life, I was all about those paper Valentines with a sucker attached to them.

At this point in life, a paper Valentine with a sucker attached to it got me all kinds of excited! haha

With that said, I’m sharing some beautiful Valentine’s Day fashions that I’m coveting for this year. What are your plans? I’ll be in LA at my best friend’s wedding which has a red dress code for the ladies! I’m sure I’ll be sharing some pics on Instagram and Snapchat (@brennamader) of the wedding and the 8 days prior in San Diego and LA, so follow along!