July is all about sunshine, sweat, and staying strong in the heat! At Empower, we’re encouraging you to take your movement outside with our Outdoor Workout Challenge—and that means fueling and hydrating wisely.
This month’s recipes are designed to help you beat the heat, stay hydrated, and support recovery so you can keep moving all summer long.
🍍 Pineapple Ginger Hydration Smoothie
Tropical, zesty, and anti-inflammatory—perfect post-workout.
Ingredients:
- 1 cup frozen pineapple
- ½ frozen banana
- 1 tsp fresh grated ginger
- ¾ cup coconut water (or plain water)
- Juice of ½ lemon
- Optional: 1 scoop unflavored or vanilla protein powder
Instructions:
- Blend and enjoy chilled!
🥒 Cucumber Mint Lime Water
Bright, plant-powered, and perfect for Pride Month potlucks.
Ingredients:
- 1 can chickpeas, drained and rinsed
- 1 cup cherry tomatoes, halved
- 1 yellow bell pepper, chopped
- 1 cucumber, diced
- ¼ red onion, thinly sliced
- ¼ cup chopped parsley
- Juice of 1 lemon
- 2 tbsp olive oil
- Salt & pepper to taste
Instructions:
- Combine all veggies and chickpeas in a large bowl.
- Whisk lemon juice, olive oil, salt, and pepper.
- Pour over salad and toss. Chill before serving.
🍗 Honey Mustard Chicken Skewers
Protein-packed and perfect for summer grilling.
Ingredients:
- 1 lb chicken breast, cut into chunks
- 2 tbsp Dijon mustard
- 1 tbsp honey
- 1 tbsp olive oil
- 1 tsp garlic powder
- Salt & pepper
- Bell peppers and red onion for skewering
Instructions:
- Mix mustard, honey, olive oil, garlic powder, salt, and pepper.
- Toss chicken in marinade and refrigerate for 1 hour.
- Thread chicken and veggies onto skewers.Grill on medium heat 10–12 minutes, turning occasionally.
🍉 Watermelon & Mint Recovery Smoothie
Hydrating, refreshing, and great post-workout.
Ingredients:
- 2 cups cubed watermelon
- ½ frozen banana
- ½ cup coconut water
- Juice of ½ lime
- 4–5 mint leaves
- Optional: scoop of collagen or protein powder
Instructions:
- Blend all ingredients until smooth.
- Serve chilled and enjoy!
From bold summer flavors to protein-packed snacks, we hope these recipes help you stay energized, nourished, and inspired all month long.
💬 Tried one? Snap a photo and tag us @EMPOWER_PERSONALIZED_FITNESS we’d love to see how you’re fueling your movement and celebrating your strength this June!
With love and gratitude,
Jess and the Empower Team!
