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Two LFA Trainer of the Month Approved Post Workout Treats


Have you met our Life Fitness Academy (LFA) Trainer of the Month, Michele Sotak? This month, in addition to Michele’s abundant fitness knowledge, we’re sharing some of her go-to recipes that help her stay on track. We know that when you’re in the midst of a workout, knowing that there’s a delicious reward at the finish line encourages you to keep up that energy up and push through—so why not make sure that treat is just as nutritious as it is delicious?

“Within 45 minutes after my workout, I like to combine carbs, protein and a little sugar for muscle growth and recovery,” says Michele. She pairs each of her post-workout snacks with a full glass of water to rehydrate. Refuel with one of Michele’s go-to recipes after your next sweat session. Whether you’re a regular in the kitchen or you try your best to avoiding cooking all together, we’re sure you’ll find these recipes to be just as easy as they are satisfying:

Michele’s Banana Coconut Crème Protein Shake:

What You’ll Need:

  • 25g vanilla whey protein
  • 1 banana
  • 1 cup coconut milk
  • ½ cup low-fat Greek yogurt
  • 1 tbsp almond butter
  • 1 tsp cinnamon
  • 1 cup ice


Add all of your ingredients to a blender, then blend on high until smooth. Enjoy!

Michele’s Simple Cottage Cheese and Fruit:

What You’ll Need:

  • ½ cup low-fat cottage cheese
  • ½ cup of fresh raspberries, blackberries, diced pineapple, or a fruit of your choosing. (Michele’s pick is blackberries)


This one’s easy! Just add your ingredients to a bowl and enjoy.

More questions for Michele? Tweet them to @LifeFitness with #LFAToTM and stay tuned—we’ll be hosting a Q&A via social media later this month.



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