Breathe, Stretch, Shake Spin Mix (44 minutes)

Spinning
Music's
Playlists of 2009
Top
5
Feliz Navidad from Mexico! My better half and I
are enjoying a year-end break on sunny Isla
Mujeres.
Thank you so much to everyone who dropped by the blog in 2009
and special thanks to all of the spin instructors who
contributed comments or playlists or songs. My favourite
addition of 2009 is the Reader Playlists page – it is full of
playlists I wish I’d made and songs I wish I’d found. It’s
one of your favourites, too – one of the most consistently
visited pages on the blog. If you are looking for a New Years
Playlist, reader Adrienne just posted one on the Reader
Playlists page, and it looks great!
2010 is going to be a big year for me. I’ll be taking a break
from teaching spin for a few months around the end of February
as my better half and I prepare to welcome our first child in
early April.
I’ll be back to work (and teaching spin) in
September, 2010.
I am still working on the list of the top 25 spinning tunes of
2009 – look for it in early January.
Here are the top five playlists of 2009, with page views. Two
playlists (Gonna Make You Sweat and Summer Rush) made the top
5 list last year as well.
1.
Gonna Make You Sweat Spin Mix (43 minutes)
2.
Rock ‘n Roll Spin Mix (43 minutes) 4,365 views
7,518 views
3.
Feel Alive Spin Mix (47 minutes) 4,000 views
4.
C’mon ‘n Ride It Spin Mix (45 minutes) 3,323 views
5.
Summer Rush Spin Mix (36 minutes) 3,291 views
Best wishes to everyone for a healthy, happy, and prosperous
2010!
Supermassive
minutes)
Spin
Mix
(58
I have news that’s too big not to share. Regular readers will
have noticed that I haven’t been adding posts much lately
(okay, not at all since July.) The reason was that I hadn’t
taught a spin class since July. I took a couple of months off
from it because my better half and I are expecting our first
child in early April 2010. We are absolutely delighted.
Now, I don’t want anyone to think it’s necessary to give up
spinning during pregnancy. The old advice to “keep your heart
rate below 140 bpm at all times” is way out of date and was
meant for sedentary women in any event.
These days, the
advice is generally to keep doing what you have been doing,
but don’t try to do more, and don’t overheat, dehydrate, or go
above an RPE of 12-14 (somewhat hard). Pregnant exercisers
should always be able to pass the “talk test” and never
exercise to the point of exhaustion.
I wasn’t sure if I could teach spinning and keep my heart rate
down, or avoid overheating, so I took a leave for the first
trimester. I continued to ride on my own and outdoors. Now
that the first trimester is safely behind me, I’ve been eager
to return to teaching. I picked up a new hour long Tuesday
night class and taught it for the first time tonight. I gave
up my Monday lunch class to my grasshopper, Nancy, but kept my
40 minute lunch class on Thursdays, so I’ll teach two spin
classes a week. Throw in a couple of yoga classes, a couple
of weight-training sessions, and some outdoor cardio on
weekends, and I’m hoping to be in fighting shape to deliver in
April.
Here’s the playlist I used for my class tonight. There’s lots
of Canadian music here: Jully Black, Massari, Fefe Dobson,
Lola, Attack in Black.
I got good feedback from the six
riders who came out for this new class, including one request
for the playlist. The pace line drill worked especially well
– I find they do, especially in smaller classes.
Running – Jully Black (3:48): Warm up with the
latest single from Toronto R&B singer Black, a
perfect song for getting your legs going. It’s
going to be a great ride!
Megalomaniac – KMFDM (6:08):
Ease into things with some
surges starting at 0:45. 15 seconds on/off, then 30 seconds,
45 seconds, and 60 seconds.
Surges are short periods of
increased cadence that are not all-out sprints – perhaps 80%
of maximum capacity. (Longer classes merit a longer warmup –
surges are an ideal transition.)
Supermassive Black Hole – Muse (3:29): This song has been on
heavy rotation on my iPod since I discovered it on Gabriela’s
spin blog. It’s also on the Twilight soundtrack. We’re going
into two songs of rolling hills, alternating between climbing
(in or out of the saddle) and sprinting: first hill: C: 0-15
S: 15-32, second hill: C: 32-1:02 S: 1:02 – 1:35, third hill:
C: 1:35 – 2:24 S: 2:25 – 3:12.
Sexy Bitch (feat. Akon) – David Guetta (3:16): Guetta is a
French DJ. This song has been getting heavy airplay, without
a lot of bleeping, perhaps because it’s nearly impossible to
make out the word b*tch in the chorus. Listen to it carefully
before you use it in your class – it pushes the envelope and
some gyms may find it unacceptable. There is a clean version
on iTunes called Sexy Chick (Power Remix Radio Edit) by GG,
which also runs 3:16.
Let’s do some more rolling hills:
fourth hill: C: 15-30 S: 30-45, fifth hill: C: 45-1:15 S: 1:15
– 1:45, sixth hill: C: 1:45 – 2:45 S: 2:45 – 3:15.
Body Body – Massari (3:42): Whew, we need some recovery. Take
50 seconds, then start with some jumps: 16 counts, then 8,
then 4 counts, about 60 seconds for each.
Massari is a
Lebanese Canadian R&B/hip hop singer. His debut album went
gold. This song is one of his latest.
Watch Me Move – Fefe Dobson (1:58): I love this short, feisty
gem of a song from Toronto artist Fefe Dobson. I hear a bit
of Avril Lavigne and the Veronicas in this one. The whole
song is one big, juicy sprint.
Split the class into two
groups (I used men and women) and have them sprint 30 seconds
on, 30 off.
Paparazzi (Demolition Crew Mix) – Lady GaGa (3:54): Regular
readers know that I’ve loved Lady GaGa for a long time. This
remix is perfect for a seated climb with a few resistance
increases.
I like to offer a bit of a breather half-way
through hour long classes. This song serves that purpose but
will keep heart rates in the aerobic range.
High Heels – Lola (3:39): Like Sexy Bitch, I have mixed
feelings about this song by new Canadian artist Lola. There
are no crude words in it (that I can tell, anyway) but every
feminist bone in my body rebels at the lyrics. But the beat…
the beat. It’s the classic rock dilemma. While Lola puts on
her high heels and black miniskirt, let’s do a standing climb
with several resistance increases.
Music is Pumping – Porn Kings v. Flip & Fill (5:51):
Regular
reader Tim suggested this song and I just love it. I did a
pace line drill with a twist. Each rider took a turn setting
the pace for however long they wanted; when they tired, they’d
give a wave, fall back, and the next person took over. While
waiting for their turn at the front, the other riders
maintained a strong, steady pace. We had a great time with
this drill and the riders really gave ‘er when it was their
turn to go. (Thanks, Tim!)
Major Tom – Shiny Toy Guns (4:22): We need some recovery time
after that drill. Rest for 20 seconds, take a drink, and give
your shoulders a roll.
We’re back to surges – 60 seconds
on/60 off.
This song would also suit surges of varying
lengths.
To Get Down – Timo Maas (3:33): Another of Gabriela’s finds.
Maas is a German DJ. We only have three songs left in the
class, so make them count. Get all that energy out.
the last out-of-the-saddle climb of the day.
This is
I Begin to Wonder – Dannii Minogue (3:40): A special shout
out to reader Sheryl Wright in Saudi Arabia for suggesting
this great sprinting tune. We’re going to do three sets of
sprints: 30/45/30 at 30 – 1:02, 1:42 – 2:28, and 3:01 – 3:32.
Blood (In the Tracks) – Attack in Black (3:34): This Canadian
indie-rock band hails from very near my hometown in Ontario.
We’re going to finish up with a steady spin. Find a cadence
you can maintain for the entire three and a half minutes,
settle in, and close your eyes. It’s just you and the bike.
Drowning – Saving Abel (3:38): Cool down and stretch with
these Mississippi rockers.
I Can’t Dance – Genesis (4:01): One of these things is not
like the others. This tune is considerably older than the
other music in this mix. I listened to it again recently.
It’s funky and it’s got attitude. Use it for a bit of extra
stretching time and as goodbye music.
Readers, did you teach spin while you were pregnant? How did
you continue to provide an energizing class and stick within
your doctor’s guidelines? Tell me about your experience.
Breathe, Stretch, Shake Spin
Mix (44 minutes)
My apologies for being AWOL for the last month.
I’ve had
family visiting and just got back from summer vacation on
Prince Edward Island. It was a wonderful week on the beach,
riding, and golfing – a sport I just might be getting the hang
of, in a double-bogey, multiple-mulligan sort of way.
This is a mix of new, never-before-seen-on-the-blog tunes. It
veers from dance to pop to hip hop to rock, and showcases two
Canadian artists – Beast, and K’naan. The profile includes an
intense 17 minute climb, followed by some surges and lifts.
It winds up with some sprints to the finish. I cribbed the
lengthy climbing idea from reader Tim, who posted a great
playlist with a quad-busting 23 minute climb on the Reader
Playlists page.
If you’re mulling over a Michael Jackson
tribute class, readers Denise and Judy both posted all-MJ
playlists on the Reader Playlists page. (Thanks to all three
of you for covering with new material – much appreciated!)
Before we get into today’s mix, I have to give a shout-out to
another Canuck, Gabriela, the Toronto spin instructor who
blogs over at SpinDJ.
I visited her blog last night and
downloaded a whole bunch of new music based on her
suggestions.
We have very similar musical tastes, and
Gabriela uses playlist.com to make her music available to
listen right from the blog – a nice touch. I added a link to
her blog under Other Sources for Spinning Music – surf on over
and check it out. I bet you’ll like it, too.
The photo? Canadian readers will recognize the Tim Hortons
sign for the Canadian cultural icon that it is. For those of
you who aren’t familiar with Timmies, it’s a chain of coffee
shops named after the NHL player who started the business in
the 1960s. Tims has over 2,800 locations across Canada and
400 in the United States, including some brand new locations
in NYC. Okay, here we go:
I Gotta Feeling – Black Eyed Peas
(4:49): What an upbeat song. I’ve got
a feeling that this is going to be a
good, good ride. Take the resistance
up to 3/10 and give me some fast,
strong legs. We’re headed for a 17
minute hill, folks, so we have to be
ready for it when we get there.
E-Pro – Beck (3:22): Oh, frig. We’re at the base of this
hill, and it’s the biggest one we’ve ever tackled.
We’re
going to need breaks… water…. and fortitude, but we can do
it. Just take it at your own pace, and dial back the tension
for a break when you need to. (Advanced riders, skip one or
more of the breaks between songs.) Keep your cadence at no
less than 60 RPM to protect your knees. If you’re slower than
that, dial back the tension a bit.
The songs naturally
encourage the proper cadence – just let the beat drive you up
the hill. We’re starting seated, resistance around 5/10 with
progressive increases every 60 seconds.
Finger Prints – Beast (4:33): This tune
Beast has been on heavy rotation since I
Radio Show, “Q.” Wicked, wicked, wicked.
tension back, right? Good. Settle in at
from Montreal band
heard it on the CBC
You didn’t dial the
8/10. Around 2:00,
take it to 9/10 and stand for the rest of the song. It’s like
riding through mud, a slog all the way. Pace yourself – we’re
not even half way. If you prefer, you can coach the whole
climb seated, standing only for LoveGame.
Breathe Stretch Shake – Mase (3:17): Break time!
Take 30
seconds of easy spinning, then roll the tension back to 5/10.
More progressive tension increases. Don’t come out of the
saddle – yet.
LoveGame [Chew Fu Ghettohouse Fix feat. Marilyn Manson] – Lady
GaGa (5:21): Finally, a chance to pull out the stops. Come
out of the saddle and finish the slog to the top with a
standing climb. Sure, the beat is fast, but we’ve got the
energy for it.
Fine Without You (Radio Edit) – Armin van Buuren (3:18): We
did it! Time to spin out all that tension we’ve accumulated
over the course of the 17 minute climb. Drop the tension back
to 3/10 and go back to fast legs, alternating 30 second surges
with 60 seconds of active recovery. The 60 seconds should
still include strong legs and a purposeful cadence.
Bang Bang – K’naan (feat. Adam Levine) (3:07): Such a clever
song, with clever lyrics and a hummable chorus. Let’s do some
lifts, low tension (4/10). It’s a fast beat so we’re going to
stick to 16 counts. This was a free songs on iTunes. K’naan
is a Canadian hip hop artist. He was born in Somalia and
lived there during the civil war. He comes from a musical
family – his aunt is one of Somalia’s most famous singers.
K’naan and his mother fled Somalia and joined his father in
New York City. The family later moved to Toronto, Ontario.
New Divide – Linkin Park (4:30): You didn’t think we were
going to get away without sprinting, did you?
Two sprint
songs, back to back here, to take us through to the cool
down. There are four sprints here, of 15/40/60/30 at 0:19 –
0:34, 1:08 – 1:48, 2:21 – 3:18, 3:35 – 4:05.
Love Drunk – Boys Like Girls (3:47): Is it just me, or does
this song remind you of something by Avril Lavigne? Ashlee
Simpson? Kelly Clarkson? While we figure it out, let’s do
one more set of sprints to take us to the cool down: 30/45/50
at 0:48 – 1:20, 1:45 – 2:28, 2:38 – 3:28. (It’s actually from
this Boston band’s eponymous debut CD.)
Her Diamonds – Rob Thomas (4:40): This single from Thomas’s
latest CD is charting right now. Slow down and enjoy the pace
while we cool down and stretch.
New York New York – Ryan Adams (3:47): Some extra stretching
and goodbye music.
I’ll admit it…. I love to go out
for dinner.
I live downtown
with all sorts of restaurants
nearby: Chinese, Vietnamese,
Thai, Japanese, Italian, Latin,
Indian,
Turkish,
Lebanese,
English, Mexican, Greek…
within a 10 minute walk.
all
But
according to CBC’s Marketplace,
eating at sit-down restaurants can be far worse for your
waistline than chowing down at McDonalds. If you only go out
for dinner a few times a year, no big deal, have whatever you
want. But what if you go out for dinner once or twice a week?
Here are some strategies for coping with restaurant food:
1. Have a snack before you arrive at the restaurant.
sit down ravenous, you’ll make bad choices.
If you
2. If you can’t have a snack beforehand, start with a broth
soup or salad with dressing on the side.
3.
Decide on your priorities.
Do you want to have an
alcoholic drink? Dessert? An appetizer? Some bread? Pick
one only. (This rule seems particularly unfair.)
4. Ask about half orders and lunch sizes, even if they’re not
mentioned on the menu. Try ordering an appetizer as your main
course. (I tried this on vacation and was served a child-size
bowl of soup as an appetizer, even though it wasn’t listed
anywhere on the menu. Perfect!)
4. Consider eating until you’re full and leaving the rest of
your meal behind. It’s wasteful, but if you take half the
meal home to eat another day, you’re essentially eating out
twice as often. (If you can’t bear to leave it, bring the
leftovers home as a treat for another family member, or even
your pet.)
5.
Whenever possible, share the portion with your dining
companion(s). (Another way to ensure no leftovers to take
home.)
This trick works particularly well with desserts.
Rock 'n Roll Spin Mix (43
minutes)
It’s fair to say that Spinning attracts more men than any
other group exercise class, but the majority of riders in my
classes are women. This mix is for my regular male riders,
who’ve been asking me for more rock ‘n roll, please.
The
photo accompanying this post is of my favourite male cyclist –
my brother in law, James.
Fortunate Son – Creedence
Clearwater Revival (2:22): Warm
up your legs, here we go!
Break on Through (To the Other Side) – The Doors (2:30): Still
warming up. Pick up your cadence by 10% for the verses, 20%
for the choruses, then back to 10% for the verses.
Sympathy for the Devil – The Rolling Stones (6:19): Great.
Big. Hill. One of the most iconic rock songs of all time.
Jack up the tension to 7/10, come out of the saddle, and
settle in for the grind to the top.
Rock ‘n Roll – Led Zeppelin (3:41): The whole song is one big,
juicy sprint. Starting at 0:06, do 15/30/45 seconds on/off,
then sprint out the last 41 seconds to the end. The sprints
are at 0:06 – 0:21 (15 sec), 0:36 – 1:06 (30 sec), 1:36 – 2:21
(45 sec), 3:06 – 3:41 (35 sec).
Get Up – James Brown (2:50): You heard the man, get up.
We’re
going to do some lifts, high tension around 8/10.
Born to Be Wild – Hinder (3:59): Steppenwolf (another Canadian
band!) released this song in the summer of 1968. Hinder’s
version came almost 40 years later, in 2007 – now there’s a
song that’s stood the test of time. Adam Lambert did a dance
version on this season’s American Idol and it’s not bad at
all, but we’re in a rock ‘n roll mood today. We’re going to
do some standing sprints: 15 on/off, 30 on/off, 45 on/off/on.
The fun starts at 0:15.
Thunderstruck – AC/DC (4:53): I have to give a big shout out
to Fabia, another cycling instructor at my gym. Thunderstruck
and Saturday Night’s Alright for Fighting are two of her
signature songs, and they’re both fantastic to spin to. Fabia
is one of those instructors who has such a devoted following
that riders are typically lined up a half hour before the
class begins, just to make sure they get a bike. Take 30
seconds for some well-deserved recovery, then take the tension
to 4/10 and come out of the saddle for a climb. Alternate
between aggressive and regular stance every 60/45/30 seconds.
Saturday Night’s Alright for Fighting – Elton John(4:56):
This is a mixed drill: climbs and sprints: Start with a fast,
out of the saddle climb for 60 seconds, then sit down and
sprint for 60, then 45 seconds, 30 seconds.
Copperhead Road – Steve Earle (4:30): Last climb of the day.
Start seated with the tension around 7/10 increasing every 45
seconds.
At 2:37, when the music picks up, decrease the
tension to 4/10, get up out of the saddle, and go! Race to
the finish line two minutes away. Go! Go! Go!
Sweet Home Alabama – Lynyrd Skynyrd (4:45):
Cool down.
When
I was in my early 20’s I played keyboards in a band and often
followed friends in other bands around to local shows. This
song will always remind me of a night at a not-very-fancy bar
in Hamilton, Ontario, called the Carrot Club. My friend’s
band was opening for another act. The headliners performed
this song with some of the most astonishing guitar playing
I’ve ever heard. The two guitar players in the band threw the
solo back and forth between them. I no longer remember the
name of the band, or the guys in it, but the song was
unforgettable.
For What It’s Worth – Buffalo Springfield (2:41): Some extra
cool down and goodbye music.
This single was released in
January, 1967 and peaked at #7 on the Billboard Charts. Many
people think the song was written about the Kent State
shootings, but in fact the shootings occurred on May 4, 1970,
more than three years later.
This is another song that’s
stood the test of time. In 2003, my spouse and I rented a row
house in central Halifax, right on the edge of the ‘hood. We
shared a back yard with our neighbours, a group of early 20something students.
We were all in the back yard one
afternoon, enjoying the sun. A couple of the students had
guitars and were entertaining the group. One of them said,
“Hey, I heard the coolest song the other day – listen to
this!” and started picking the intro to For What It’s Worth.
What do you think? Do your riders prefer to spin to rock and
roll, Top 40, dance, electronica/house music, or a mix of all
of them?
Where are we Runnin' Spin Mix
(43 minutes)
I’ve got a ton of new music to sort through for new
playlists.
This eclectic mix features virtually all new
never-before-used-on-the-blog material. It leans heavily on
electronica, with a bit of rock, hip hop, and folk music
thrown in. I have used other versions of Ride Like The Wind
and Black Betty in previous playlists; everything else is new.
Got two outdoor rides in this
weekend.
The first was from the
Armdale Roundabout out Purcell’s Cove
Road to Ferguson’s Cove Road and up to
York Redoubt and return.
The ride
takes you past two yacht clubs,
through a fishing village, and offers
stunning views of Halifax harbour.
All you need to know
about this one is hills. Big hills. I hadn’t done this ride
since last summer and I was expecting to be sucking wind, but
all that time spent indoors on the bike paid off – I actually
found the ride easier than last year.
Sunday, we did an easy 26km ride out the Beechville Lakeside
Timberlea (BLT) trail. This trail is part of the local rails
to trails project and passes by several pristine lakes and a
waterfall before connecting up with the 36km St. Margaret’s
Bay trail.
We decided to do the St. Margaret’s Bay trail
later this summer. It’s a decent 72km return, and rises to a
metric century if you start at the beginning of the BLT
trail. I’ve never done a century – it’s definitely on my list
of goals, first the metric one, then the Imperial.
Ride Like the Wind (54 Remix Edit) – Fab (4:01): This is one
of my favourite warm up songs right now. The beat takes you
effortlessly into the groove.
Magnificent – U2 (5:24): In honour of Ferguson’s Cove Road,
we’re going to start off with a 5.5 minute seated hill climb.
A big shout out and thanks to reader Tim for suggesting this
song. Start with the resistance around 6/10 and increase it
every 60 seconds.
Where are We Runnin’? – Lenny Kravitz (2:41): I don’t know if
it’s true, but I’ve heard that when Kravitz’s marriage to Lisa
Bonet was unravelling, she accused him during an argument:
“You love your guitar more than you love me!” To which he
thought for a moment, and replied, “actually, I do.” Divorce
was inevitable. Mix it up a bit by doing some lifts here: 4
counts through the verse, 2 at the chorus.
Black Betty – Spiderbait (3:26): We’re twelve minutes into
this ride, it’s time to sprint.
I love the beat in this
Aussie band’s version of the song. Pick up your feet for a
surge starting at 0:12 – about 80% of your maximum effort. At
0:50 when the music really kicks in, go to an all out sprint
for 12 seconds, to 1:02. Recover until 1:48, and when the
music kicks in again, go for a second 30 second surge to
2:20. Recover until 2:58, then head straight into an all-out
15 second sprint to 3:13.
Sugar (feat. Wynter) – Flo Rida (4:13): Darn that Flo Rida. I
didn’t want to like this song that borrows heavily from Blue
for the background vocals, but after hearing it on the radio
for the nth time, I can’t get it out of my head. And when I
can’t get a song out of my head, it usually ends up on a spin
playlist. We haven’t really been out of the saddle much so
far today, so let’s do a standing climb. Start with medium
tension and alternate between regular and aggressive stances.
Throw in a couple of tension increases to keep people on their
toes.
Ya Mama – Fatboy Slim (5:38): More speedwork here.
Push the
tempo! The fun starts at 0:17 – 0:47 (30 seconds); rest for
30, then sprint for 30: 1:13 – 1:43, rest for 60, sprint again
for 30 seconds from 2:42 – 3:12, recover for 60 seconds.
Around 4:20 come into a standing climb and get ready to push
it out. At 4:51 go!
(about 30 seconds).
Standing sprint to the end of the song
Emerge – Fischerspooner (4:48): One more song for lifts. This
NYC duo named their band after their last names: Fischer, and
not surprisingly, Spooner. The challenge here is the fast
beat – you’ll need the tension around 4/10. Start with 16
counts, then move to 8, then 4. I think the beat is too fast
to take it to 2 counts – riders wouldn’t be able to sit down
completely. iTunes gave this song an explicit label, but I
haven’t found the curse word(s) in it yet.
Gallows Pole (feat. Hawksley Workman and Eccodek) – Great Big
Sea (5:45): Rock fans will recognize this as a Led Zep
classic. Great Big Sea did a gorgeous job covering it for the
Canadian Juno awards in 2009 (our version of the Grammys). As
they say on American Idol, “They made it their own.”
We
started with a seated climb, let’s finish with one. Start at
6/10 and increase the tension every 45 seconds. What’s this
at 2:18? An out of the saddle sprint? You bet. Sprint from
2:18 – 3:18. The crowd will give you a cheer (it’s a live
version) but wait it out – there’s more. Get back into the
saddle and keep climbing, with tension increases every 45
seconds.
Here and Now – Great Big Sea (3:40): We made it to the top!
Cool down and stretch with a second song from Newfoundland
folk rockers Great Big Sea. This one’s an original. Love the
inspiring lyrics.
All the Things You Never Wanted – Pierson Ross (3:29): This
was the free single of the week on iTunes a few months ago,
and I’ve been wanting to use it as a cool down song ever
since. Some extra stretching and goodbye music.
.
I love fruit smoothies, but so many of the
commercially available ones amount to a very large
portion of ice cream. Here’s a smoothie recipe I
use at home for desserts. Add a scoop of protein
powder and it becomes a meal replacement. When
I’m teaching, I have one for lunch after I teach my noon spin
classes and have to get right back to the classroom. It tides
me through until class finishes around 4:00 p.m. and a small
snack gets me through to dinner time. The secret to a great
smoothie?
Frozen fruit.
Healthy Fruit Smoothies
Serves 2
1 banana
1 cup plain, unsweetened yogurt (go for the one with the
fewest additives)
1 cup frozen fruit – berries work well, as do peaches and
mangoes
1-2 packets Splenda
1/2 cup juice, milk, or water
2 scoops whey protein powder (if using as a meal replacement)
Put all the ingredients in a blender and blend well. I like
my dessert smoothies thick enough to eat with a spoon, so I
don’t add a lot of liquid. If you’d prefer to drink yours,
increase the juice, milk, or water to 1 cup.