THE CORE-4 FORMULA
Smoothies, Greens & Juices
Core strength. Joint health. Steady energy. This is your permission slip to take five minutes for yourself — no guilt trips, just fuel for your reformer, your schedule, and your body.
THE FORMULA
The Core-4 Formula
Every recipe below is built on the same four pillars, so you're never just guessing what goes in the bottle.
Liquid Base (Hydration)
almond milk, oat milk, coconut water, green tea
Slow-Burn Carbs (Energy)
banana, oats, mango. No crash.
Protein / Collagen (Repair)
collagen peptides, nut butters, plant protein
Anti-Inflammatory (Recovery)
turmeric, ginger, mint, leafy greens
The Jar Rule
- Leave 1 inch of space at the top.
- 350ml jar: 150ml liquid + 150g fruit + 1 tbsp boost.
- 450ml jar: 200ml liquid + 200g fruit + 1.5 tbsp boost.
WEEK 1
Core Ignition: Pre-Class Energy
Slow-burning carbs to fuel your 50-minute reformer class — no sugar crash.
The Reformer Rush
The one you make with your eyes half open, twenty minutes before your first class.
View recipe → Week 1 · Core IgnitionThe Morning Plank
Coffee and breakfast in one bottle — for the days there's no time to separate them.
View recipe → Week 1 · Core IgnitionThe Teaser Twist
Light enough that it won't sit heavy through a full set of teasers.
View recipe → Week 1 · Core IgnitionThe Hundred Hustle
Named for the exercise that makes everyone question their life choices — this one's the reward.
View recipe →WEEK 2
Repair & Restore: Post-Class Recovery
High protein and healthy fats to repair glutes, core, and hamstrings after class.
The Glute Bridge
Post-class protein without the chalky protein-shake aftertaste.
View recipe → Week 2 · Repair & RestoreThe Spine Stretch
Avocado makes this one genuinely creamy — not "smoothie trying to be creamy."
View recipe → Week 2 · Repair & RestoreThe Scissor Kick
Cherries and almond butter — tastes more like dessert than recovery fuel.
View recipe → Week 2 · Repair & RestoreThe Saw
Deep purple, deeply satisfying, done before your mat's rolled back up.
View recipe →WEEK 3
Gut De-Bloat: Low-Sugar Greens
Reduce inflammation in hips and abs with ginger, mint, and low-sugar greens. Perfect for puffy days.
The Flat Belly
Cucumber and ginger, built for the mornings your jeans feel a little tighter.
View recipe → Week 3 · Gut De-BloatThe Cleanse and Twist
Green apple and kale, sharp enough to actually wake you up.
View recipe → Week 3 · Gut De-BloatThe Pelvic Floor
Fennel's the quiet MVP here — subtle, not overpowering.
View recipe → Week 3 · Gut De-BloatThe Deep Stretch
Watermelon and basil — tastes like it should be more complicated than it is.
View recipe →WEEK 4
Glow & Immunity: Vitamin C Elixirs
Skin-brightening, immune-boosting blends that feel like juice but keep the fiber.
The Radiant Skin
Orange and carrot — the closest thing to bottled sunshine.
View recipe → Week 4 · Glow & ImmunityThe Immune Twist
Turmeric and black pepper turn this from "nice smoothie" into "actually doing something."
View recipe → Week 4 · Glow & ImmunityThe Hydration Hero
Three ingredients, zero excuses not to make it.
View recipe → Week 4 · Glow & ImmunityThe Vitamin C Bomb
Papaya and orange, with collagen doing quiet work in the background.
View recipe →BONUS
Wildcard Recipes
For the days you want dessert, and the days you want to reset. No judgment either way.
FALL
Seasonal Reset: Apple, Pear & Fig
Six new blends built around what's actually in season right now.
Apple Cinnamon Post-Pilates Blend
Fall showed up before pumpkin spice did — this one's ready first.
View recipe → Fall · Seasonal ResetPear Ginger Reset
The green smoothie that doesn't taste like a chore.
View recipe → Fall · Seasonal ResetFig & Almond Power Blend
Figs are only good for about six weeks a year. This is what to do with them.
View recipe → Fall · Seasonal ResetPomegranate Pear Glow Bowl
Looks like a Pinterest board, tastes like it actually works.
View recipe → Fall · Seasonal ResetApple Pie Protein Smoothie
Apple pie, minus the guilt trip, plus the protein.
View recipe → Fall · Seasonal ResetFig + Pear Pre-Mat Energizer
Pre-Pilates fuel — light enough to still touch your toes after.
View recipe →10-Second Clean-Up
Warm water, a drop of soap, pulse for 10 seconds, rinse. Zero mess.
Strong Core. Strong You. Strong Life.
Your OTG blender is your portable sidekick — take it to the studio, the office, or wherever the day takes you next. You've got this.
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