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Lemon 2 cups
Orange 2 cups
Beets 1 cup
Celery 2 cups
Carrot 1 cup
Ice Optional


1/ Cut lemon, orange, beets, carrot and celery into smaller pieces for easier blending. 
2/ Place all ingredients into the blender. Top off the blender with ice.
3/ Blend finely. 

Celery contains compounds that may improve bone health and citrus fruits are rich in vitamin C which helps form collagens keeping joints healthy and well-functioning.

It has been a tense week for you after all that working out, so let us have you relax a little. You have earned it! When our muscles are tensed we may experience problems sleeping or keeping focused as a whole. When you stretch your muscles you will find that your performance in day to day activities as well as sleep quality will improve greatly. Here are some progressive muscle relaxation steps to follow.

  • While inhaling, contract one muscle group (for example your upper thighs) for 5 seconds to 10 seconds, then exhale and suddenly release the tension in that muscle group.
  • Give yourself 10 seconds to 20 seconds to relax, and then move on to the next muscle group.
  • While releasing the tension, try to focus on the changes you feel when the muscle group is relaxed. Imagery may be helpful in conjunction with the release of tension, such as imagining that stressful feelings are flowing out of your body as you relax each muscle group.
  • Gradually work your way up the body contracting and relaxing muscle groups.