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September 14, 2016


Properly refuelling your body post-workout is essential in order to help repair tissue, build muscle and ultimately remodel your body’s composition. Without the proper nutrition, this remodelling and repletion process will come to a standstill regardless of how much you increase your workouts and you likely will not see results.

By refuelling your body properly after a workout, not only will it help decrease inflammation and balance your cortisol level, it will also help you recover much faster. Here are some great workouts and what I recommend post-workout to help you refuel, recharge and restore!


After any intense cardio or plyometrics class, it is important to replace the fat, protein and carbs that you burned off during the workout. If you fail to refuel your body after these intense workouts, a full recovery will not happen- which can lead to serious injury.
This is where the delicious and nutritious ‘strengthen’ smoothie comes into play. Its rich and creamy flavor is perfect for those who have just endured a good workout. The lost carbs and electrolytes are replaced with banana, the fat, with almond butter and walnuts, and protein with hemp and chia seeds. Seriously, the perfect post-workout smoothie!

After any type of HIIT workout, your body’s glycogen level drops. With the addition of sweet potato (which is rich in complex carbohydrates, dietary fiber, beta-carotene, vitamin A and C, manganese and potassium) this smoothie will restore your glycogen levels to help you become re-energized! Raw cacao creates a delicious, creamy chocolate taste, helps boost levels of serotonin and increases energy levels. The arrangement of all these ingredients gives the body and mind strength after an intense endurance session in the gym.



Some people become extremely hungry after strength training. Be sure to look for good quality carbohydrates and protein - such as the delicious matcha balls. Matcha balls are packed with antioxidants and vitamins such as maganese, B1, zinc and iron. The richness of almond butter and coconut allow for easier digestion by converting good fats into lasting energy, and satisfying your post workout hunger. withinUs TruMarine™ Collagen is added to the matcha balls to reduce joint pain, strengthen cartilage and improve mobility during (and after) these intense workouts. They are quick, easy to grab, making them a great post-workout snack!



Callanetics is a no-impact form of exercise and is usually attended by women- who are biologically more vulnerable to osteoporosis. After pulsing, tucking, and toning, we suggest a nutrient-rich green smoothie with loads of calcium for bone health and fiber to stave off post-workout hunger. Look for greens that support good bone health and are rich in vitamin K and calcium, such as spinach, kale, celery, parsley and cilantro.

‘Purify’ smoothie, which includes cucumber, parsley, cilantro, celery, kale, spinach, ginger, lemon, banana, apple and turmeric. Cucumber and celery create a complete protein while nourishing your skin from the inside out. The anti-inflammatory properties of parsley and ginger optimize digestion, leaving a zest in your step. Turmeric and lemon have a natural way of detoxifying the body, which can assist in the removal of impurities. Adding withinUs TruMarine™ Collagen as a supplementary aid for bone health and for the restoration of bone mineral density in order to further reduce the risk of osteoporosis.

It is so important to educate yourself on what you are putting into your body, especially after working so hard. Ensuring you are refuelling with nutrient dense foods your body needs is imperative for encouraging a faster recovery and in turn, getting the results you desire.


Lisa Kondi is the owner & founder of Kondi Kitchen specializing in helping people achieve a balanced lifestyle through food and health. Kondi Kitchen is about clean, honest, tasty food that is perfect for on-the-go! Lisa's menu is made from wholesome ingredients to enhance the mind-body connection because we believe that what you eat is a reflection of the way you feel. Lisa is passionate about good, healthy food and the benefits it brings to the overall well-being of people's everyday lives.

Kaitlin Stephens, co-founder of Supra Foods, is the newest partner of Kondi Kitchen. Supra foods specializes in ready to blend on-the-go smoothies consisting of the perfect balance of fruit, vegetables and superfoods. Nourishing smoothies and food are major contributing factors when Kaitlin is assisting her clients in achieving their health goals, feeling their best and cultivating their desired results. 

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