The Best Pre-Workout + Post-Workout Smoothies

The Best Pre-Workout + Post-Workout Smoothies

 Hey guys!

WOWWWWW it’s been an INTENSE week so far! I’ve been editing a really personal video for you guys that I have been avoiding for a long time. It’s a vlog about something I did not want to share because I could really be judged for it, but I decided it was time. I don’t care. If some people can benefit from it, then good. A new year to start fresh and shed all the old weight off. I will probably post that video at the end of the week.

This past weekend, my birthday was filled with so much love, food, and fun workout classes! Baby sis Jackelyn came down to surprise me. I love her so much. I wish we lived closer. We got massages, shopped, did our nails, and ate so many lovely things! She tried on POPFLEX for the first time and loved it!


I kept asking if it was OK, if she ACTUALLY liked it, and kept trying to poke holes and make her say something bad about it! I’m paranoid sometimes about this stuff and I just want to know I’m not being fooled by people trying to be “nice.” Jackelyn said she really did like it, so it made me really really happy 🙂

NOW!!! Time for smoothies! Have you watched my new YouTube video yet? I show you how to make my fave pre-workout, post-workout, and metabolic blast smoothies!

PB & J Shake

1 c strawberries
1 frozen banana
4 oz plain coconut yogurt
1 c coconut milk (not the creamy, thick one, the one that is like almond milk)

441.3 cals | 21.9g fat | 13.1g protein | 52.2g carbs

Berry Muffin Smoothie

1.5 C Frozen blueberries
1 TBSP maple syrup
1/2 c oats
1/4 tsp cinnamon
1/2 c almond milk
1 c plain coconut yogurt

462.2 cals | 4.3g fat | 13.7g protein | 95.6g carbs

Metabolic Blast Smoothie

1 kiwi
1 c frozen mangoes
1 c frozen pineapples
1 TBSP Chia seeds
2 c baby kale
1 c plain coconut yogurt
1/2 c almond milk
1/4 c apple cider vinegar

466.3 cals | 7.7g fat | 15.4g protein | 95.6g carbs

These are all meal replacements due to how large they are. If you just want a snack version, then simply half everything!

Have fun making your smoothies! And keep posting pics of you in POPFLEX if you haven’t already!!!

30 thoughts on “The Best Pre-Workout + Post-Workout Smoothies”

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  1. Leilani says:

    Hi Cassey! The link on this post doesn’t work anymore… can you post an updated version of your favorite pre-workout and post-workout smoothies pls? Is it also okay to replace meals with smoothies? Thanks!

    1. Jackelyn Ho says:

      It’s updated now!

  2. Cristy L. Payne says:

    Have you and Jacklyn ever taken a Bikram yoga class or been to a ninja gym? How do you find your inspiration for new moves?

    1. Cristy Lee says:

      I meant Jackelyn* ?

  3. This blog is really nice and informative. A lot of guys who are into bodybuilding use a pre-workout supplement. There’s no doubt that pre-workout powders are effective, but if you take a look at the list of ingredients on these products you’re going to be a little put off.

  4. Madison says:

    Hi!! Casey I was just wondering is the calendar that you set up, will it help me not plateau. Also how do I get rid of bloating thank you

  5. Sallie says:

    Hi Cassey??
    I love your personality?
    I’m in my mid 50’s and love working out with ur 5min u tube videos!!??
    Thanks for your positive encouragements???

  6. Briahna V. says:

    Hey Cassey! You should make a video on tips to starting a YouTube account and about what kind of equipment and techniques to use to make your videos look professional!

  7. Richelle says:

    Hi Cassey

    Go girl! Spread the word. I am in forties and may just be one of your older followers, it is good to see other mothers following you and commenting. I have been reading the comments on the youtube link and I am amazed by the people saying go vegan, go paleo etc (taken to extremes they are diets). Do they not hear you at all!
    As a woman that has always look after herself and now just hit the next decade I would like to say keep going Cassey, you have a market for all ages. I follow you because pilates works it keeps me flexible, toned and happy. Your fun, energetic, girly and ready to inspire girls to be their best in life. Not the best weight wise, with the biggest thigh gap and waist and let me say you look better today than years ago.
    I would like to comment that of all my friends it is the ones that looked after themselves, eating healthy and balanced while moving and enjoying life, that look the best today. Some of the dieters now have high blood pressure, metabolism issues and are overweight fighting to balance it. Others have aged faster than those that stayed balanced and healthy. Then there are the ones that found they couldn’t have children and ones I lost far to young.
    The message you have expressed is awesome! Diet no more and enjoy life. Keep up doing what you are in the industry we need more people who will encourage people to listen to their bodies. We are all different. Vegan works for some so they should go for that, Paleo works for some so does vegetarian. We are have different DNA makings. Processed food is best limited and replaced with the things that will nourish the body. It is the one body and mind you will have for life. It needs to work at 40 not just look good at 15, 20, or 30.
    Keep moving towards all your dreams and happy birthday

  8. Marina Cavalcante says:

    Hello Cassey!
    I have a special request hehe
    I’m pregnant! And I want to keep my health routine, but I’m scared I might insure a muscle or my baby.
    Do you have advices you can give me? Or if you could make a video about exercises for pregnant women, it would be really helpful too!
    Thank you very much <3
    Kisses and love all the way from Brazil!

  9. Malin says:

    Hi Cassey, I’m loving your designes and I’m now waiting on my order that it’s on it’s way to me (in sweden ^^ so it might take some time). I’ve bought some Bodypop before, which I really loved. One thought though is that the bottom part of the leggings is too loose, so they don’t look fitted at the ankles. I haven’t seen anyone pointing that out so I thought it only was me or my pair that were loose. I’m just hoping that was one of the things you were disappointing about the line (you mentioned before that you were disappointed by the quality of the line). I have no problems with the quality because I really love every item I got! but I like my legging fitted 😉 and I just can’t be the only one wanting that. Love you and I’m so anxious to get my popflex order so I can workout in them <3 keep up the good work, you are awesome!

  10. Laura Mendonca says:

    Cassey, I watched your video that you mentioned…and it made me cry. As a mother of two, always a competitive athlete, I’ve always been the one who had to eat cleaner and work harder than anyone else to stay a decent size.
    Over the past few years after having kids that struggle became more real, and many times I’ve pushed my limits physically tothe point where my immune system would crash and I would get sick. Then I’d get better and start the process again…and never able to acheive what I wanted to.
    This year after some deep investigation, I found out among other things I have severe adrenal fatigue…and its continues to be a battle to rebuild my body after so many years of stress. The hardest part has been having to let go of the “workout hard” mentality. But I’m learning slowly a lesson that I should have learned long ago, to trust my body, listen to it and not abuse it. 🙁
    Thank you for sharing your story. So many young girls and woman (myself included) are inspired by you, and being this transparent about such a important life lesson is amazing. You. Rock.

  11. Cassie says:

    Happy belated birthday! The post-workout peanut butter and jelly smoothie looks AMAZING, definitely something I’d try! Anyways, I did watch your personal video and I am so so proud of you. I loved how real you were and how you revealed the true side to your bikini competition training and how that affected your relationship with fitness since. We are here for you and we will always support you!

    1. Emily says:

      The post workout PB&J smoothie IS amazing and I have it several times a week… haha. NO SHAME!

  12. Rachel C says:

    Happy Birthday 🙂
    and so happy for you and your sis. What a great relationship!

  13. Fira00 says:

    Happy birthday Casey, I wish you all the best 🙂
    Thanks for the beginner calendar, i love it soo much. Even when you killing me with those abs moves, i don’t care, i love you <3

  14. Malia says:

    I just started following your workout calendar this January and I already lost 5 lb!! I can’t wait to try this recipe. I love what you do, it really motivates me to exercise and be healthy! Also I hope you do a song challenge to Work this Body by Walk the Moon, it’s my go to workout song. 🙂

  15. Amanda says:

    Happy belated birthday and know you will still be loved for the beautiful person you are and the love and support you share with others. 🙂

  16. Dana says:

    Always on the lookout for new smoothie recipes! I also love how these are meal replacements due to their size 🙂 It feels good to be nourishing your body with food as well as challenging it with intense workouts.

    Thanks for your amazing influence!


  17. Ana says:

    Happy Birthday Cassey! Congratulations for all the success! You have worked so hard to make your dreams true, you deserve it. Well, I would like to know why you don’t talk about injuries. It is an important topic to discuss. It would be great if you did a video about tips to avoid injuries…

  18. Megan says:

    That’s so awesome your sister was able to come visit you for your birthday!!
    I know how you feel, I have a younger brother that lives over 2,000 miles from me. 🙁
    It’s really tough, but when you see them it makes that time that much more important!!

  19. Patrícia says:

    When this video came out I told myself that I am definitely buying smoothie maker, like for real! 😀 And when I see your pictures with sister I’m a little bit sad that my sister is not as into fitness as I am.. but yeah, we’re all different, love her anyway 😀 And I’m really veeeeery curious about that video, can’t wait to see it!!:) Have a nice day Cassey, I’m sending you a lots of love :))

    1. Amanda says:

      I want to buy one so bad, but I am so unsure on which one to order! :{

  20. Liz says:

    I just did the Total Body Workout Challenge video yesterday (since it was on the calendar) with you and Jackelyn. You two are so cute together! Also, going to try the PB&J smoothie tonight after the Thursday workout. So excited!

  21. Brielle says:

    Sister pictures!!! ?

  22. Shinelle says:

    These are awesomeI recently got my sister hooked on the a few of your smoothie recipes. I never knew weight loss would be so much fun and so easy to maintain.

    Thanks Cassey!

  23. Matilde says:

    I love it toooooo!!! It’s so hard to start off the cardio sometimes but once I’m in it i’m so satisfied!!! I’m sure i speak for all when i say that we love what your workouts do, even if we’re like ARRRRG during the 15th burpee:). Happy belated bday!