Total Gym FIT BLAST Shakes For Weight Loss


Total Gym FIT BLAST Shakes For Weight Loss


“Eat your vegetables!”…. Does this sound familiar when you were a kid? Some people either hate green or others love them and want more of them!


Eating the proper amounts of greens each day not only nourishes your body with essential vitamins and minerals, but it also helps support weight loss since it’s low in calories and easy to digest. Leafy greens are also crucial for building strong bones and help prevent disease. Whether your goals are to loose weight or have a healthier diet, ingesting a variety of leafy greens can be your miracle cure for many things!



One way to include more greens into your daily diet is to add them into a smoothie.  A veggie dominant smoothie allows your body to be nourished while trying to shed a few pounds.  Including fruits are essential as well; however, try not to overload on them because fruit is a sugar!  Fruits create the sweet taste and texture of a smoothie, but be sure to balance it with greens!



Smoothies can be considered a meal when it contains a balance of proteins, carbs, and fats that add up to a higher calorie count. If there are fewer calories and ingredients, this can be considered a snack. Best rule of advise when creating the perfect meal formula is to include 1 cup of fruit, up to 2 cups of greens depending on taste preference, a healthy fat, and protein such the FITBLAST protein powder. You will be amazed at how delicious all the different ingredients taste not to mention how good your body will look and feel by including shakes into your diet!



There are a few fruits and vegetables that are low in calories, high in fiber, and metabolize best to kick start weight loss. Some of these foods include:

  • Grapefruit
  • Oranges
  • All Berries (blueberries, strawberries, raspberries = excellent sources of antioxidants)
  • Apples (excellent source of fiber)
  • Pears
  • Celery
  • Cucumber
  • All dark leafy vegetables (kale, spinach, arugula, parsley, chard, dandelion, basil, mint)
  • Cayenne pepper (spice that aids in weight loss capability by boosting the metabolism & curbs appetite)
  • Cinnamon (helps regulate blood sugar levels by improving the metabolism of glucose)
  • Coconut oil (healthy fats are imperative if you want to loose weight.  Used for energy as opposed to being stored as fat, keeps you satisfied and feeling good)
  • Avocado (healthy fat with vitamins & minerals that will keep you full)
  • Chia seeds (packed with fiber, protein, antioxidants, omega-3 fatty acids, and absorb toxins from your digestive tract)
  • Water/Tea/Ice(many recipes include milk or juice to make the right consistency, however, to avoid the extra calories, substitute with water, tea, or ice. Experiment!)




Here are some simple tips you can follow to help create the perfect weight loss shake!


#1: Choose your liquid.  Use water or plant milks such as unsweetened almond, coconut, hemp, or cashew. If weight loss is the goal, refrain from using regular milk or yogurt due to possible bloating and other effects it may cause.  Non-dairy plant milks are low in fat and will give your shake a creamy texture/ taste when blended.


#2: Use fruit to sweeten.  Mangos, pineapple, apple, berries, or pears are great fruits to add into a shake for a sweetened taste and to create the specific flavor.   Fruits contain a great source of vitamins & minerals, fiber, antioxidants, and natural sugars. Just be careful not to over eat them because anything your body cannot use will be stored as fat!


#3: Include greens every time. Including greens into your smoothies are an ideal fat burning food that is nutrient-rich, loaded with fiber, and low in fat!


#4: Include a healthy fat. Adding healthy, plant based fats into your shake can help with weight loss. It provides your body with sustained energy, helps metabolize the combination of ingredients, and utilizes fat for a fuel source.  Some excellent healthy fats include; avocado, flaxseed, coconut, chia seeds, & nut butters.


#5:  Add a quality protein powder; FITBLAST by Total Gym. Protein helps your body build muscle and tear down fat. It also helps sustain energy and keeps you feeling full longer.


#7:  Meal changer. Blend, drink, and enjoy your complete meal!  Replacing one meal a day with a greens smoothie is an excellent way to get proper nutrients your body needs while keeping the calories low. It also allows you to consume a balance of protein, carbs (fruits & vegetables), and fats while boosting your water and fiber intake, which is needed for weight loss.


NOTE:  It’s best to use fresh fruits, vegetables, and dark leafy greens to get the most efficient nutrients for your body. Organic fresh produce is suggested first, frozen next, but avoid anything canned due to it being packaged with preservatives and added syrups.




We all have our own preference of foods and the way things taste.  What is good for one, may not be the best for someone else. Therefore, use recipes as a learning base of how to create the perfect smoothie for you. An easy way to plan your weight loss meal is to include:

  • 1-2 fruits and no more than 1 cup per serving
  • ½- 2 cups packed or a large handful of leafy greens (depends on taste preference)
  • 8 ounces of liquid- water, nut milks or a combination of your choice
  • fats differ depending on what it is: 1 half avocado, ¾ cup coconut, etc.



These recipes are some of my favorite shakes you can use as a meal replacement. They are all simple to make, rich in nutrients, and tastes delicious too!  Try them for yourself!



1 cup fresh or frozen pineapple

1-2 cups or a large handful of spinach

¾ cup unsweetened coconut flakes

½ fresh squeezed lime juice

1 cup water

1 scoop FIT BLAST protein powder

BLEND & Enjoy!



1 cup fresh or frozen mango

½ avocado

1 cup spinach

½ tablespoon coconut oil

1 cup green tea

3-4 ice cubes optional for texture

BLEND & Enjoy!


1 banana (frozen works well)

1 cup plain, low-fat organic Greek yogurt

½ teaspoon vanilla extract

2 tablespoons honey (omit for less sugar)

1/3 cup unsweetened coconut milk

3-4 ice cubes

BLEND & Garnish with graham cracker crumbs!



Smoothies are a great way to promote a healthy diet as well as keep you on track for your weight loss journey. It will enhance your metabolic rate, give you more energy for your day, and keep you full for hours!


Good luck at creating some delicious smoothies and working towards achieving optimal health!


Happy Blending!


Maria (purchasable workout videos) (workout clips)

Maria Sollon

Maria Sollon Scally MS, CSCS holds a Master’s Degree in Performance Enhancement/Injury Prevention and Kinesiology. She has obtained numerous certifications in various areas of fitness and is a national conference presenter. Maria specializes in Pilates, Performance Coaching, and Corrective Exercise Techniques and Kettlebells. She is the creator of the Plyo Pilates Method and has developed a series of amazing workout DVDs. She is a Master Trainer for Total Gym, Resist-a-Ball, Body Blade, Peak Pilates, Kettle Bell Concepts and is a freelance writer for Fitness accredited magazines, newsletters, and fitness blog sites. Maria demonstrates her knowledge each day and uses her dynamic creativity throughout her specialized line of work. (purchasable workout videos) (workout clips)

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