June 07, 2018 0 Comments

St Patrick’s is one of my FAVORITE holidays (even tho I’m not Irish:)) so I thought I would share a few healthy ways to celebrate the day! Traditionally we meet up with friends and go downtown to the river dyeing and parade and hop around to different places – but this year is a bit different as we have some exciting things going on at Strength Republic so we will be celebrating in style while kicking off the day off with a great workout!

Try a Tropical Mojito Smoothie: This is one of my personal favorites!

The Tropical Mojito smoothie is light, fresh and a little sweet. It’s a great start to your morning because it leaves you feeling satisfied but not too full. The fresh mint adds a cooling taste while the pineapple and green apple sweeten it up oh so slightly.


  • 2 handfuls spinach
  • 1/2 cup pineapple
  • 1 green apple – cored, chopped
  • 8 mint leaves
  • 1/2 lime – juiced
  • 1 cup water
  • 1/2 cup ice cubes
  • 1 scoop vanilla protein (optional)

I’m also in love with our new Chocolate Mint Protein powder from Run Everything Labs and have used that with my iced coffee in the morning, or just water if I’m on-the-go!

Do the shamrock workout:
Okay, this one is kinda cheesy, but you have to admit it’s also a pretty cute idea. I made a new printable workout using letters from the word shamrock and exercises that correspond with those letters. You only need a set dumbbells do to this St. Patty’s themed workout and you can print it here. SHAMROCK WORKOUT (link to printable file)

Sport mint colored nails

Mint colored hues are huge for spring and if you don’t look that great in green or normally wear it – you can still make your fingertips festive. My favorite two are Essie – On the Roadie and ILNP Reminisce Green/Blue Color-Shifting Chrome Nail Polish.

Try our Chocolate Mint Clusters and follow us on IG! 🙂

Happy St. Patrick’s Day Weekend!

the SHAMROCK workout

Step ups (off a bench or chair)

Hammer curls (bicep curls with hands turned in toward your thighs)

Alternating knee-to-elbow

Mountain climbers

Reverse lunge

One minute of squat jumps



Adjust to your athletic level

  • Newbie: do each exercise for 30 seconds unless there are other instructions (ex: one minute of squat jumps), repeat 2x
  • Intermediate: do each exercise for 45 seconds unless there are other instructions and repeat 2x or do each exercise for 30 seconds unless there are other instructions and repeat 3x
  • Advanced: do each exercise for 45 seconds unless there are other instructions and repeat 3x


Step ups

This may be self-explanatory, but just in case—find a step or bench, and place the right foot on the elevated surface. Step up until the right leg is straight (do it for Channing!), then return to start. Repeat, aiming for 10-12 reps on each side.

Hammer Curls

Hold a pair of dumbbells at your sides, palms facing in, and keep your back straight and chest up. Without moving your upper arms, bend your elbows and curl the weights toward your shoulders. Slowly lower the weights back to the starting position, straightening your arms completely.

Don’t have dumbbells? No problem! Try it with an elastic band or simply a gallon of water.

Alternating Knee to Elbow

Starting in a stiff arm plank position (hands directly beneath your shoulders), bring one knee to the outside of the same arm. Pause for a moment before straightening the leg back behind you. Keep the leg elevated and repeat the movement. Remember to keep your abs tight!

Mountain Climbers

Starting in a stiff arm plank position, bring the one foot forward directly under the chest while straightening the other leg. Keeping the hands on the ground and core tight, jump and switch legs. The opposite leg should now be extended behind the body with the other knee forward.

Reverse Lunge

Stand with the hands on the hips and feet hip-width apart. Step your right leg back and lower your body until your right knee is close to, or touching the floor and bent at least 90 degrees. Return to the starting position and repeat on the other side.

Squat Jumps

Ready to add some pizzazz (and cardio!) to that squat? Perform a normal squat, but immediately jump up, reaching the arms straight overhead.


Before anyone’s crowned Cap’n Crunch, remember form is key. Lie on your back with the knees bent and feet flat on the floor. With hands behind the head, place the chin down slightly and peel the head and shoulders off the mat while engaging your core. Continue curling up until the upper back is off the mat. Hold briefly, then lower the torso back toward the mat slowly. Want to take it up a notch? Grab a dumbbell! Simply hold it on your chest while doing crunches 🙂


Kneel down on all fours with your legs bent at 90 degrees (otherwise known as a table top position). Lift one leg up, driving through your heel and squeeze your glute at the top. Pause for 2-3 seconds each rep. Return to the starting position and repeat with the opposite leg.