My Metabolic Supercharge Smoothie w/ 1 CRAZY Ingredient + Something You Have Been Waiting For!

Hello POPsters!

So I’ve been playing around with a lot of recipes lately as I am preparing a very special meal plan for you. The last time we did this was with the 90 Day Challenge and I think it’s time for an update. What do you think? Time to ramp it up, find new health, a stronger body, and extreme motivation! Diet and fitness are so intertwined. Remember, your physique is 80% how you feed yourself, 10% how you train, and 10% genetics. Yup, I was surprised too when I heard that! Of course great exercise promotes better eating and vice versa so you really need to do both. But no one is DOOMED. You can create your own destiny.

Anyway! I wanted to release a very very cool (or should I say hot) smoothie recipe that will be on the meal plan that I will have you drinking in the morning to boost your metabolism. This is my Metabolic Supercharge Smoothie that contains 1 pretty crazy ingredient. Are you ready for it?

What it does: increases your metabolism (helping you to burn more fat), gives you energy, and puts you in a good mood.

metabolic smoothie pic


– 1 banana

– 1-1.5 cup kale

– 1/2 cup nonfat greek yogurt (vegans can sub tofu or soy yogurt)

– handful of ice

– 1/2 cup almond milk

– juice of 1 small lemon

– 1/4 tsp of cayenne pepper <—- yup there it is! (If it’s your first time having pepper in a drink, I’d start with a pinch and add more as you get more advanced)

The spiciness in this drink from the pepper helps to raise your metabolism, and all the Vitamin C from the lemon and kale helps in the production of Carnitine which helps your body metabolize fat. Also, the banana provides a source of tryptophan which aids in relaxing your mind and lifting your mood. The protein in the yogurt keeps you full and ALSO, because your body takes 2x more energy to digest protein than carbs, eating more protein makes you burn more calories.

This is great as a morning breakfast! Or whenever you need something to SUPERCHARGE YOU!

Nutrition Facts: 232 cals and 16g of protein

Share this and keep it close to you! This smoothie is seriously a miracle!




Yay!!! We have water bottles! It’s so important to stay hydrated. A lot of us don’t drink enough water, so now, you have no excuse. Drink to your heart’s desire! Too cute not to right?

I was so excited that I stayed up late last night to do a lil photoshoot with these babies. I had so much fun naming their colors. Because each kinda looks like a translucent crystal, I named the colors of the bottles after gemstones. You can see all the colors here.


These are actually blender bottles with little spiral balls to help you mix your protein powder smoothly. Aren’t they darling? I felt like this lil guy needed his own portrait :) I want to thank you guys for always suggesting new product ideas. (I never thought I’d get into bottles!) It’s not always the easiest trying to figure out how to design and manufacture new things. But it’s not an impossible challenge. So again, thank you for your continuous flow of ideas! Anything else you want me to do for you, just let me know in the comments! Ready to design and tackle!

Do you remember this Blogilates yoga mat that I handpainted before my first NYC meetup? Look at all your gorgeous signatures. You guys are amazing.

blogilates nyc mat


After this, I got so many requests to actually make this mat for you guys…well you know Cassey. I take your comments very very seriously. So umm, after months and months or testing and development to make it as close as possible to the original, here it is guys!!! The Limited Edition Blogilates Yoga Mat.



What do you think? I really hope you like it! I made all the mats super cushiony at 3mm thickness. And…just cuz I know it’s hard to travel everywhere with your mat hanging all weird and loose, I am including a lightweight yoga mat bag ($10 value).

IMG_4029And here are 2 inspirational designs that I know will keep you motivated during your workout!



Train Like a BEAST, Look like a Beauty Yoga Mat

Also, since so may of you have been doing POP Pilates or a while, I wanted to take your workout to the next level with a new toy. I use the Power Ring when I teach my classes and I’ve been wanting to show you guys my special routines for so long, but was afraid to because I know like 90% of you do not own a ring. So for the first time ever, I am releasing a piece of Pilates equipment to bring our workouts to the next level. This is super exciting because I’m ready to show you how you can tone your legs like CRAZY with this baby. Inner and outer thighs REALLY will get sore with the exercises I’m about to kill you with. Oh it’s gonna be fun.


Also, the pads on the POP Pilates Power Ring say “TRAIN INSANE” on the inside! Oh and I’d like to make a comment about me on the box.

Umm, I’m on a box.

I feel like a cereal character. Hahaha. I wasn’t so sure about doing this but then I thought it’d be kinda funny. Last night I saw this in real life for the first time: 



Hahahahahahaha. I hope you enjoy :)

AH! I was just about to post when my friend Sarah from texted me this:


I have no idea why I am purple and why iJustine is blue but OMG cool!!!! Did anyone get this issue yet? I need to go pick it up. Thank you for growing Blogilates to what it is today. It’s seriously all because of you. Also, I wanna thank Sarah for being an awesome friend over the past few years since I started posting videos on YouTube. She is an online fitness veteran and has really been genuine and trustworthy to me from the beginning! It’s always nice to find truly good people in the field in which you work. I mean, the reason why I left my first corporate job was mostly because of how toxic the coworker relationships were. Life isn’t about work or getting things done…it’s about working together as humans.

Love you guys! Please instagram your smoothie #cheapcleaneats after you make it so I can see! Yum yum! And lemme know which bottle and mat you like best. Your first Power Ring workout will be on YouTube next week!

<3 Cassey

  • Wendy

    Add a pinch of ground ginger! Perfecto

  • Utari Suyoto

    Hi! I was just wondering, what blender do you use? Does it also function as a food processor?

    Your reply would be much appreciated! Thank you! x

    • emm


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  • Megan

    I tried this for the first time today, must say amazinggg!! The only thing is you were definitely right about the cayenne adding that kick I really think I am just going to cut it out next time for me I love spicy don’t get me wrong it was just to much, but maybe I will try an 1/8 instead of the 1/4 before just not using it at all!!!!

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  • Veronica

    OMG!! I love this smoothie. I had to tweak it a bit because I didn’t have one of the ingredient which was Almond Milk. I did have Coconut Milk and used this as a substitution. I also had spinach I had to use or they will get spoiled, so I added this to my smoothie and OMG, it was delicious! Will definitely do this again and will try this with the Almond Milk. THANKS A BUNCH CASSEY!

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  • Lauren

    I didn’t have any kale or spinach at home, so instead I used Spirulina, and it was amazing!! Really yummy and filling :) I definitely recommend x

  • Emma POPSTERS since 1 year

    Hi Cassey,
    I was asking myself where did you buy your cup for your smoothie ?
    It is so pretty and super useful. I really want to buy one.
    Thank’s for your reply and sorry for my English (I’m French)
    I love your channel so much. Thank you for inspiring me and give me confidence.


    • Nakeema

      It’s a mason jar

  • Len

    We have so much kale growing in the garden that I’m going to have to try this smoothie!

  • daniela shchiglik

    Thanks for the recipe, I have a question, if I dont have bananas this time of year, I can replace it with Apple? Mango? What else can replace the banana?
    Thank U

  • Thank you for this recipe! I am gonna give it a go and perhaps serve it to my guests during open house at my gym! Love it!

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  • Sarah

    This smoothie is sooooo good, thank you so so much!

  • Sarah

    I’m assuming this is a meal replacement??

  • nikki

    this smoothie is AMAZING!

  • Petra

    Hi. I found this yesterday evening and wanted to try so badly, but did not have any ingredients needed. So I made pumpkin seed milk, took apple instead of banana, yogurt -milk, kale – lettuce, pepper – ginger. And I must say WOOOOOOOOOOOOOOW, delicious. Am running to shop for the real ingredience to try again

  • Macey

    I am not a fan of almond milk. But I do like lactaid. Is it as good for you as almond milk?

  • Ivanna

    Can I drink this every single morning?

  • Sarah

    Hi, I was looking in the store for the blogilates water bottles, but I couldn’t find it. Are they still for sale? I would really love to buy one!!!!

  • Crissy

    In addition to Blogilates I use the App “My Fitness Pal” and I entered in these ingredients and the lowest calorie count I could get it to was 267 calories, not 232. What brands of yogurt and almond milk were used to get this down to 232….every little bit counts :-)

  • Teddie


    I’m gonna try the Super Charge smoothie!! Im am gonna put some ting whit it to make it my own.

  • Stephanie

    I tried it today for the first time and I really enjoyed it!! although I think I started off with too much of the cayenne pepper so I’ll have to watch that for the next time! :P

  • Lori

    Hello! I cannot find the water bottles in your store. Do you still have them for sale? I would LOVE to buy a few!!



  • Maura

    I was just wondering if this is made for meal replacement, or snack, or before/after workout? When is it best to drink this?

  • Aurelia

    I looooove this smoothie!!! since I’ve tried it I almost drink it any day as my breakfast, snack or even lunch! sometime I just add something different like: instead of using one whole banana I take half a banana and half an apple with cinnamon (that one is my favorite by now). Also trief it with blueberries … LOVE IT
    keeps me so energized

  • MR

    I have been drinking this smoothie for the last 3 weeks EVERYDAY at 11 am as a snack. It is so Delicious that I can’t stop. Sometimes I add half avocado and makes it creamy and Yummy. I use spinach because here where I am they don’t have Kale at all. I love the taste of lemon and the spicy.
    I just Loveeeeee it.
    It is a great snack, healthy and soooo YUMMYYYYY.
    Have a wonderful weekend everyone.

  • Sarah

    Hey! In the Metabolic Supercharge Smoothie you mentioned briefly the Master Cleanse. What are your thoughts on this cleanse? Cassey I would love to hear your thoughts and anyone else’s as well. I was looking to see if there was a video where Cassey talked about it more in depth but haven’t found one yet?

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  • Sami

    I’ve made this smoothie twice now, and I love it! There’s only one issue. After drinking, I find that my stomach feels…. odd. Not hungry and not sick, but like my stomach is both hungry and full at the same time. I don’t feel terrible, just really weird.

    Is this normal? It goes away after about 20 minutes, but I don’t know if I should be worried or not.

  • Erna

    I cant have bananas ,there are so many recipies here with bananas .Is there something I can repalce it with,like with the same structure ?I sometimes use avocados ,but its not always a good idea.And if you cannot have dairy nor soy ??

    • Hi! I’m not sure about the banana issue, maybe you could blend almonds or something like that? I think that they would give a nice and creamy texture. And if you can’t have dairy or soy there are also rice and oat alternatives. I’m allergic to soyproducts that aren’t cooked but Oatly’s oatdrink is my fav milk replacement :) I hope this helps even a bit!

    • Trish

      In a lot of Cassey’s recipes the banana’s role is to add natural sweetness and/or creamy texture. You can completely leave it out of something like a smoothie as long as you enjoy the taste/texture of the recipe without it. You can add other fruits or honey to the recipe if you want to increase the sweetness, and you can use coconut milk or avocado or something like canned pumpkin puree (note: not the same as pumpkin pie filling!) to get the same smooth creamy texture without bananas or dairy. I bet you could make two ingredient (egg and banana) pancakes using eggs and pumpkin puree instead, experimenting with how much pumpkin you need to get a good pancake texture. Apple sauce may be a good substitute for baking too. It’s more liquidy than pureed banana but we can fix that: if you’re making a batter for pancakes or muffins or something and it ends up being too liquidy, a good hack is to add a little ground flax seed to the batter, mix it up, and let it sit for a few minutes. The flax seed will thicken it up a bit and also add its own benefits.

  • lisanne

    I used rice-coconut milk instead of almond milk, makes it even more creamier!

  • Lyssetta

    Can i use chilli powder in substitution for the cayenne pepper? :)

    • Amanda

      Cayenne peppers are really hot (like REALLY hot) cayenne powder is ground dried cayenne pepper, makes sense right lol.
      Chili Powder is a mix of chili pepper powder and some other spices, like cumin and garlic powder and sometimes other spices like cinnamon or nutmeg. But chili powder can be really hot depending on the ratio. Overall I would say don’t do it because the other spices in the chili powder might ruin the taste of the smoothie, I just ran to the grocery store today and forgot the cayenne pepper…thought I could the same but discovered it’s better not to lol

  • Breanna

    Can you sub the Kale for organic baby spinach instead?

    • Asal

      That’s what I did! Spinach is pretty nutrient packed as well.

  • Allison

    Just made this, and it tastes great! I did substitute spinach because that’s what I had on hand, but you honestly can’t taste it since the sweet stuff covers the green flavor. Thanks for the recipe!

  • emagosevska7

    Can i use regular milk instead of almond milk?

  • Jennifer

    I am not a morning person. With that in mind, will this smoothly give me the umph I need to get through a morning workout? I’ve always heard that morning workout tend to be better but I always feel like I personally workout better in the evenings but I’d like to change that. Is this smooth ya good option before a workout?

    • Emily

      Cassey said in one of her videos that it even though there has been much debate about whether morning workouts are better than even workouts, it’s her philosophy that you are going to get the most out of your workout when you feel your best. For me, I am a morning person most of the time, but if I stayed up too late the night before there is no way I’m working out. I might be able to do a short run, but pilates is out because form is so important in pilates and when I’m tried my form sucks and get really frustrated. I know i don’t get the most from the workout so i wait until the evening. But the weird thing for me is if i do cardio in the evening i get so hyper and then i don’t go to be till 4 and i still have to wake up at 5 so that doesn’t work for me.

  • Lauren

    I’m lactose intolerant, can I eat greek yogurt? I don’t know if it will make my tummy hurt or not. If not what should I use?

    • joy

      i suggest that you use the vegan alternative. Greek yogurt is a diary.

  • Lacee

    I’ve never tried kale. Does it keep you full? Does it taste good? If I buy in the store, do I buy it like I would buy lettuce, if you know what I mean?

    • Emily

      Kale keeps me fuller than lettuce because it has more nutrients in it. In my stores it’s next to the lettuce, collard greens, spinach, and other big leafy stuff. It took me a little getting used to the flavor before I liked it but I kept trying it different ways. I LOVE it in minestrone soup. It’s also not bad in spaghetti sauce. I suggest cooking it into thing if your afraid of the flavor and then as you get used to it you’ll like it in more things. I was told in my science class forever ago that we have to taste the same thing 10-20 times before we really know if we like it. Good Luck!

    • Lindsay

      Kale is really good when you sautee it. Put it in a saucepan with some garlic, a little bit of olive oil, and apple cider vinegar. It’s delicious!

  • Kaguesna

    Wow, at the end of the drink, I was so full ! But like 10 minutes after I already felt like my metabolism was boosting and I wasn’t full anymore. I remplaced kale by spinach. But that was really good, I put a lot of pepper because I love spicy things, and I think I’ll add it more on my recipes. Thank you Cassey!

  • Chariya


  • Natalia

    Would 2% milk work instead of the almond milk?