Tom Holland, author of The 12-Week Triathlete and Marathon Method is an exercise physiologist who has coached thousands of people to reach their fitness goals; from losing weight to climbing mountains, running marathons and completing Ironman triathlons. He received his BA in Communications from Boston College and his Master's Degree in Exercise Science and Sports Psychology from Southern Connecticut State University.Tom designed and stars in the fitness videos Tom Holland's Total Body Workout, Tom Holland's Total Body Workout II & Tom Holland's Total Ab Workouts. He is the host of the new 11-DVD fitness program Supreme 90 Day as well and the Abs Diet Workout. He has sold more than 1 million fitness DVDs to date. Tom writes for various media and has been published in such magazines as Self, Fit, The Journal of the American Athletic Association, Inside Triathlon, Running Times and IDEA Personal Trainer. Tom has appeared as a fitness expert on NBC, CNN Headline News, and ABC's Good Morning America. He is a highly sought-after presenter, lecturing on various fitness topics for such organizations as the Gatorade Sports Science Institute, The American Medical Athletic Association, and More Magazine. Tom is on the advisory board of Oxygen magazine and is a frequent contributor to magazines including Self, Fitness, Hers, More, Cosmopolitan, Family Circle, Bride's, Men's Health, Newsweek, Men's Fitness, Muscle Media, Oxygen, Organic Style, and Cooking Light.

Amy Goodson, MS, RD, CSSD, LD is a board-certified specialist in sports dietetics. She is the sports dietitian for Ben Hogan Sports Therapy Institute and TCU Athletics. She has been sports dietitian for the Dallas Cowboys, Texas Rangers, and FC Dallas, and has worked with star athletes from multiple sports. Goodson obtained her Masters in Exercise and Sports Nutrition in 2006 while also obtaining her registration and license to become a registered dietitian. Goodson joined the TCU Team in August of 2006 as the first sports dietitian for TCU and works with all teams. She gives sports nutrition talks, consults with individual athletes, plans pre/post-game meals for teams, writes training table menus, and is working on a variety of sports nutrition resources for athletes. As a member of the Ben Hogan Sports Therapy Institute team Goodson works with high school athletes, speaks to community groups and booster clubs, and works with adult athletes. She also teaches undergraduate nutrition courses for Texas Woman's University in Denton, TX. Goodson is a member of the American Dietetic Association, Texas Dietetic Association, and SCAN (Sports, Cardiovascular, and Wellness Nutritionists).

Swim, Bike, Run, Eat: The Complete Guide to Fueling Your Triathlon

Smoothie-Making Tips

If you’re trying to get extra calories (as in the high-calorie shakes), add a high-calorie protein powder that includes carbohydrate and protein because those contain more calories than whey isolate protein powder. Also, If you are not a vegetable lover, you can experiment with mixing spinach into the smoothies with fruit.

Milk Theory

If you’re looking to reduce calories, you can opt for skim (fat-free) milk. If you’re lactose intolerant, you can substitute Lactaid milk for regular milk for an exact protein and nutrient exchange minus the lactose. If you have a milk allergy, you can sub out milk for soy milk for similar protein and calories. However choosing milks such as rice, almond, and coconut do not provide the same protein as regular milk, so you need to add more protein powder (soy, hemp, pea, egg white, etc. ) to get in adequate protein. If you would like to get more carbohydrate and a little less protein in your smoothie, you can sub 100 percent fruit juice for milk.

500-Calorie Smoothie

• 1 cup (236.6 ml) 2 percent milk
• 1 scoop whey protein powder
• 1 banana
• 1 tablespoon (20 g) honey
• 1 tablespoon (16 g) peanut butter