Fitness Ambassador Natalie Langston’s Smoothie Recipe

Natalie Langston, lifestyle expert for JRFM and Canada Wide Media, is one of Vancouver’s most prominent fitness ambassadors. She is also Women2Warrior’s 2016 fitness ambassador in which she is training for the upcoming Women2Warrior race which will test women’s strength, agility, and determination—all while raising funds to support Easter Seals camps throughout BC. Here, she shares her race training tips, go-to smoothie recipe and a few workouts secrets. —Krystin Tysire

Natalie’s Race Day Training Tips

Tip 1: Prep your body with Magnesium-rich foods prior to the race. Eat a handful of pumpkin seeds, dark leafy greens or almonds for a healthy, nutritious snack that is required for muscle contraction and relaxation. Zinc is also found in pumpkin seeds and is required in the muscle growth process.

Tip 2: Eat a banana immediately after competing to restore glucose to your muscles as well as potassium.

Tip 3: Prevent injury by Dynamic Stretching before your workout and to improve range of motion.

Tip 4: Build up your core and upper body strength with a simple plank prior to the big day. Hold this pose for 60 seconds. Rest in child’s pose. Hold this pose again for 60 seconds, change to Mountain Climbers for 30 seconds and finish with Mountain Climber Hybrid for 30 seconds.

Tip 5: A scoop of vanilla protein powder in your favourite smoothie is a great way to prepare to take on the Woman2Warrior challenge. Here’s one of my fave recipes to make:

Natalie’s Fave Protein Shake

1 scoop of Vega Protein Powder
1/2 cup of berries
1 frozen banana
1 cup of almond milk
1 tbsp of chia seeds
1 tbsp of flax seeds

Blend until smooth. Add more almond milk if needed for desired consistency.

Tip: I like to make a large batch on Sunday night. I pour into five jars to freeze for the week. This makes for an easy drink to grab and go. Just triple the recipe.

What does your regular fitness regimen entail?

It includes a form of cardio whether it be on the treadmill, elliptical or stationary bike and free weights. I like to do a circuit where one day I focus on upper body that includes arms, chest and back and on an alternate day focus on lower body that includes thighs, butt and lower back. I do a quick ab workout on both days, just because you can never do too many abs.

I love to get outside as much as possible, walking, running or biking along the seawall. I also love to make use of my ClassPass membership incorporating at least one class a day of either yoga, boxing, bootcamp, spinning or dance.

Are there any shortcuts for getting toned for spring for those of us who aren’t regularly active?

I would recommend cutting out all gluten and dairy as well as really reducing sugar intake and increasing lean sources of protein such as chicken, salmon, chick peas or beans. Hummus is a great vegan option. The weather in Vancouver is fantastic right now and I highly suggest getting outside even for just 20 to 30 minutes a day. Walk around the block, rollerblade the seawall or bike ride instead of driving to get those errands complete.

What’s your favourite type of exercise?

Working out until I cry because I know my body is going to look and feel darn good the next day. I’m somewhat kidding. In all honesty, I have always loved dancing, no matter what form of dance and it’s a fantastic workout that instantly increases your endorphins and creates an awareness and connection to your body. I used to dance professionally and now I like to do drop-in classes at Harbour Dance like street jazz, contemporary, salsa, tap or ballet. Dancing in my underwear at home is also fun and gets me out of any funk I might be in.

What are the biggest trends in the fitness industry right now?

No longer are we seeing the two-hour workout anymore. The biggest trend is the 30-minute HITT workout that can burn roughly 15 per cent more calories than a moderate workout of the same length.

Tight Club is my favourite studio for HITT workouts and Keighty Gallagher really knows how to kick some serious butt. She teaches mat-based movement classes, incorporating full-body movements and high-intensity interval training (HIIT) through body weight, strength, and plyometric training. The HIIT Mat workout can be done easily at home on a rainy day, or even at the office if you or your coworkers need a little energy boost.

Do you stick to a healthy eating plan? If so, what are your go-to meals?

I definitely try to stick to a gluten- and dairy-free diet. I’m considering going vegan or incorporating a paleo diet into my eating plan. I just recently connected with Fitness Foods and I can’t wait to try their delicious and healthy meals that are delivered right to your door.

My favourite meal to make at home is a delicious dish of oven-roasted salmon, cooked asparagus and roasted potatoes. I garnish with fresh dill and lemon wedges. This is a clean, simple and delicious meal. Perfect for spring and summer healthy eating.