Wake-up Shake-up Berry Blitz!

Wake-up Shake-up Berry Blitz, enjoyed as a pre-workout snack or an on-the-go sip. It is a healthy refreshing, light and energising drink. It is excellent for those who are lactose intolerant, as it contains no dairy products. Easy to make, with ingredients that are readily available from your local grocer. Blitz the ingredients together in a blender until smooth, pour and enjoy!

How do I enjoy my Wake-up Shake-up Berry Blitz? Before going out or returning from a training ride or run, or as an on-the-go snack between work assignments or meetings.

Saving time! I do weekly ingredient preps for different smoothies, which I store in the freezing compartment of my fridge, packed in individually marked zip freezer bags. I label the zip bags with the smoothie name and list the non-fruit ingredients as well as their respective volumes that have to be added to complete the recipe.

Quick, easy, tasty! When I feel like blitzing up a smoothie, I empty the frozen contents of a zip baggie straight into the blender add the non-fruit ingredients and blend it all together. Magic!

Let’s get going! Below is the ingredient list and instructions to jazz up the Wake-up Shake-up Berry Blitz.


  • 5 Medium Strawberries
  • 1 Cup of Red Raspberries
  • 1 Medium Banana
  • 1 Cup of Pineapple
  • 150 ml 100% Orange Juice
  • Ice Cubes


  1. Scoop all the ingredients into a blender.
  2. Blend together until smooth.
  3. Pour and enjoy!

Ingredient Benefits

Strawberries – this fruit is packed with vitamins, fibre, and high levels of antioxidants known as polyphenols. Strawberries are sodium-free, fat-free, cholesterol-free and low in calories. They are among the top 20 fruits in antioxidant capacity and are a good source of manganese and potassium.

Red Raspberries – contain antioxidants such as Vitamin C, quercetin and gallic acid that fight cancer cells, heart and circulatory disease and age-related decline. These berries are high in ellagic acid, known to have a chemoprotective effect in cellular models by reducing oxidative stress.

Banana – has a high fibre content, and contains essential vitamins and minerals such as potassium, calcium, manganese, magnesium, iron, folate, niacin, riboflavin, and B6. These all contribute to the proper functioning of the body and keeping us healthy.

Pineapple –  is a good immune system booster as it contains high levels of Vitamin C. It aids in bone strength as a result of the mineral manganese properties, which is essential in developing strong bones and connective tissue. Pineapple is also high in antioxidants, fibre, and the enzyme bromelain which is great for eye health, digestion, has anti-inflammatory benefits, blood clot reduction and helps to fight inflammation associated with the common cold and sinusitis.

Orange Juice – helps the body to metabolise carbohydrates, due to the natural sugar, vitamins, minerals and enzymes found in oranges.

Before making and digesting the Wake-up Shake-up Berry Blitz, please make sure that you are not allergic to any of the ingredients.

If you have made and enjoyed the Wake-up Shake-up Berry Blitz, pop back here and share your thoughts in the comment section of this post. Until next time! REBEL Greetings!