Last weekend, the second training session of the Kyiv Nike Training Club took place on the Obolon Embankment. Supporting the great and healthy initiative of these open summer sports sessions, we decided to enhance the program and make it even healthier. At the latest session, all participants had the opportunity to try nutritious smoothies and juices. As promised, here are the recipes that were sampled and are easy to prepare at home.

We started the sunny morning on the Obolon Embankment with a green smoothie made from avocado and spinach, prepared on-site by bartenders following a Spoon! recipe. Afterward, we warmed up slightly with a short run — just enough to get moving, as the temperature was already approaching 30°C, making a long-distance run impractical. We ran along the water, up and down the stairs, and back to the training spot.

Natasha, an instructor from the NTC program at the "5th Element" club, led a functional training workout for the participants. This type of workout is one of the most energy-intensive sessions, developing all major motor skills and combining alternating strength and aerobic intervals. It allows for effective training of both muscles and the cardiovascular system. We deliberately avoided using any additional equipment to demonstrate that fitness can be done not only in the gym but anywhere and independently.

This thematic training series, covering cardio, yoga, running activities, fitness sessions, and stretching, will continue throughout the summer and, we hope, beyond. These sessions have an urban focus, and the locations change each time.

The next session is a running quest in Holosiivskyi Forest this Saturday: two teams, 6 kilometers. Meeting point: July 26 at 9:30 AM at Lesi Ukrainky, 24. A bus will take the group to the event location.

Next week will feature a women’s Training Club session  (Nike Training Club в Facebook) with an outdoor yoga session — more details to follow. Participation is free and requires no prior registration.

Now, onto the smoothies!

Cherry Detox

• 1 cup fresh pitted cherries (frozen can also be used)
• 100 ml grapefruit juice
• a tiny pinch of cayenne pepper

You won’t even taste the pepper, as it blends seamlessly with the rich cherry aroma and the pleasant bitterness of grapefruit. This smoothie is an excellent choice for those who prefer drinks that aren’t too sweet. A great bonus — it actively helps detoxify the body. Blend all ingredients for 5–10 seconds, and enjoy!

Green Machine

• a handful of spinach leaves
• ½ green apple
• ¼ avocado
• 125 ml pear juice (freshly squeezed preferred, but white grape juice also works)
• some ice

Chop all ingredients into small pieces and blend until smooth. Serve with ice.