Fitness Frappe Your Way

Most of us have a favorite smoothie recipe. Let’s face it, it’s not rocket science to throw things into a blender and have them come out frothy, sweet and refreshing.  However, what most people don’t realize (or choose to ignore) is that smoothies can be calorie catastrophes.  Traditional smoothie stores use frozen yogurt, honey and loads of fruits and juices to sweeten their shakes;  some varieties top the charts at over 600 calories.  They tend to be very high in carbs, low in protein and either super high, or very low in fat.  The key to a better and more balanced smoothie: make it yourself using our blood sugar stabilization principles, or try our new favorite product, “Fit Frappe” (all the Master Trainers went CRAZY for this new coffee creation at IDEA!).  My recipe today is for my Jamocha-Almond Fudge Protein Frappe.  If you decide to skip the recipe and want to go straight to a tasty frappe pack, scroll down to view the information for Fit Frappe.

My smoothie is just about 300 calories and contains good ratios of protein, healthy fat and carbs.  Almonds contain fiber, protein, calcium and vitamin E.  The coffee gives you a nice little energy boost and the dark chocolate is high in antioxidants and several vitamins and minerals (just don’t overdo it).


  • 7 coffee ice cubes
  • 7 regular ice cubes
  • 1 1/2 cups 60-calorie per cup coconut milk or 45 calorie Almond Milk (chocolate flavor) or a combo of the two.
  • 2 scoops coffee, chocolate, or combo of the two – Whey Protein Powder (I like BNRG’s cafe mocha)
  • 1 scoop CocoPure (or 2 tablespoons unsweetened cocoa powder with 1 teaspoon Stevia)
  • 1 teaspoon Chia Seeds
  • 1 1/2 Tablespoons shredded unsweetened coconut (I found a low-fat version at Whole Foods that’s great!)
  • 1 Tablespoon almonds
  • 8 chocolate chips
  • 1/4 cup coffee or vanilla flavored Greek yogurt (optional)


Brew some coffee and pour into ice cube trays for future use.  Pop out desired number of java cubes, and add a few regular ice cubes until you’ve got about 15 cubes total.  Add milk through Chia seeds and blend.  Toss in remaining ingredients and pulse several times so that there’s still texture in the smoothie.  If you like additional creaminess, use a small amount of Greek yogurt.  Sprinkle with Cocoa Powder.  

Serves 1

Fit Frappe is available for purchase online and is a great on-the-go snack, especially for R.I.P.P.E.D. instructors who are always on the go.  “With 20 grams of protein, less than 1 gram of sugar and only 130 calories, Big Train’s Fit Frappé™ will give you a healthy boost to power through your day. This great tasting, good for you drink can also be served three ways.”

Previous Post
Gazpacho with Shrimp and Avocado
Next Post
Arugula, Caramelized Onion and Chicken Pizza

No results found.

You must be logged in to post a comment.