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Monthly Archives: March 2013

Test Yourself and Make Yourself Stronger

Midwest Spartan 10

It’s all about controlling your mind.  I came up with S.W.I.M. (Self-Control, Will Power, Inspiration, Motivation), because it reminds these four things are what it takes to not only transform but to help you achieve all of your goals.  They all come from inside you and if you listen to them you will be able to control your own mind.  If you want something bad enough and you know what you have to do, you will do it or you really didn’t want it.

When I started my transformation, I was tested every day.  It could be walking through the Super Market and passing by the bakery.  In the past I would check to see if they had any cookie samples that they had set out.  I’d grab a handful of cookies and eat them as I walked around the store.  It really didn’t matter whether they tasted good or like crap, I was already planning on circling back, for seconds, thirds or fourths.  I love free stuff, even crappy cookies.  It’s funny how I can walk by these samples and look at them and even if they look good, know that I won’t be munching on them while I walk around the store.

Another big test is going out to a bar with friends and sticking with water as your drink of choice for the night.  I use to drink once every week or two and if I went out-of-town, it was almost every night.  I decided that I wouldn’t totally cut drinking out but I didn’t want to be spontaneous.  I didn’t want to drink every time I had the opportunity too.  By spontaneous, I mean that I will plan it out several weeks in advance.  If friends ask me to out with them this coming weekend, I will probably go.  I’m not going to become anti-social.  But I am not going to drink.  Usually, people try to get me to do a shot or drink a beer.  It almost becomes a game.  When I head home, I actually feel like I accomplished something.  There are a lot of advantages for me when I do this: I save money.  I have no hang over.  Most of all I am strong enough to control my mind and continue with my healthy lifestyle.

Eating out can be difficult because I don’t usually know what will be put into my food and there will be bread and appetizers brought to the table that I would have scarfed down in the past but now I bypass most that.  I do try to find things that will work within my nutrition guidelines.  If I can’t find them I usually try to order something that I can make a lot of changes too.  I also think about what a restaurant might do to my food. Such as adding steak butter to my steak and ask them not to add it.  Check out my video on ordering breakfast in a restaurant.  

At the beginning of my transformation I started running in Obstacle Course Races.  These races have tested me physically and mentally.  They provide me with a new way to compete against others as well as myself.  They force me to push myself.  Climbing ropes, going across monkey bars and running 9 miles are only some of the challenges that I face on these races.  They are also things that I would have never thought that I would do at the age of 46 especially since I haven’t done anything like it for over 20 years.  

I don’t really feel like I am missing anything.  And I do take a cheat meal once in a while and I will drink a beer once in a while.   But more than anything I feel stronger by walking into the fire and not getting burned.  

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Getting Prepared For Your Transformation

Screen Shot 2013-03-20 at 8.57.00 AM

I wasn’t going on a diet, I was going to start living a healthy lifestyle.  I needed to prepare for this so that I had set goals.  I had motivation to reach them and that I had a plan to get me there.  Be prepared.
Before you EVOLVE, you must Learn to S.W.I.M.™

Set your Goals and write them down.  Post them somewhere that you can see them everyday.

Write down your weight

Write down your measurements (waist, neck, arms, legs, chest)

Write down your body fat

Take BEFORE Pics

Plan your healthy lifestyle (nutrition and training)

I also wrote down everything that I planned to eat.  I would write down next to it what I actually did eat.  (It is ok to switch something healthy for something else healthy).  I did this for the first 7 weeks.  At that point I realized that I wasn’t going to cheat and that my nutrition plan was working for me.

Make sure that you can enjoy your food.  Be Accountable.

Spicy Stuffed Bison Burger

Image

I don’t eat a lot of red meat.  When I do it’s Grass-Fed.  I do eat Bison once or twice every week or two.  It is lower in fat and calories than ground turkey or chicken.  Anyone can make a burger that tastes better than McDonalds.  Come to think of it, I never did like the burgers from McDonalds.



Makes 3 Burgers
1 LB Ground Bison
1/3 Onion
1 Garlic Clove
1 Jalapeño
10 Cherry Tomatoes
1/2 teaspoon Ground Fennel Seed or Full Seeds
1/2 teaspoon Ground Black Pepper

Extra Virgin Olive Oil


Heat Frying pan on medium heat
Add a drop of Extra Virgin Olive Oil to Pan
Chop Onion, Garlic Clove, Jalapeno and Tomatoes
Place Bison in bowl and add all of the ingredients
Mix thoroughly
Make 3 patties.  Place in Pan.  Cook each side for 5 minutes or until you reach desired temperature

Health Benefits

Ground Bison
High in Protein
Lower in Fat and Calories than Ground Chicken
Contains Omega-6 and Omega-3 fatty acids

Onion
Anti Bacterial
Anti Microbial
Anti Inflammatory
Good for the liver
Lowers Cholesterol
Thins blood, reduces risk of blood clots
Fights Asthma
Fights Bronchitis
Fights Hay Fever
Fights Diabetes
Reduces risk of stomach cancer
Detoxify the body of heavy metals

Garlic
Contains Antioxidants
Attacks free radicals
Fights Colds and Flu
Lowers Cholesterol
Acts as a natural antibiotic (bacteria doesn’t grow resistant to it)

Tomatoes
Contains antioxidants
Fights Cancer (prostate, cervical, stomach, rectum, breast and mouth)
Lowers Cholesterol
Helps keep digestive system healthy
Detoxify body
Alleviates Type 2 Diabetes
Good for Healthy skin, hair, nails, teeth and bones
Fights urinary tract infections and bladder cancer
Prevents Gallstones

Jalapeño
Fights Cancer
Lowers Blood Pressure
Anti-Inflammatory
Good for the heart
Reduces Cholesterol and Triglycerides
Increases Metabolism.  Helps body burn fat.

Black Pepper
Fights fat by breaking down the fat cells
Relief from respiratory problems
Antibacterial and Anti-Inflammatory
Helps with Digestion

Fennel Seeds
Contains Antioxidants
Contains Fiber
High in vitamins and minerals

Extra Virgin Olive Oil
Fights Cancer
Decreases Blood Pressure
Protects Cells in Blood Vessels

110%


If you give it 100% that is great.  You are giving it your all.  But for you to improve you need to give it 110%.  This is how I define 110%.  When you are ready to quit and you continue to push yourself you are giving it 110%.  When you have reached a certain level and you surpass it than you are giving it 110%.  If you train yourself to your limit every day is that going to make you better?  Doesn’t it make sense to push for the extra rep?  You’re going to need a spotter because you are going to fail.  But your failure is that extra 10% that is going to make you better.  Image

Chicken Meatloaf

chicken meatloaf
2 lbs Ground Chicken Breast
3/4 cup Walnuts
2 eggs
1 Carrot
1 Onion
3 jalapeño
3 Fresh Basil Leaves
1 Garlic Cloves
1/2 teaspoon Black Pepper

1 large Tomatoes
1 tablespoon Balsamic Vinegar
1 Tablespoon Extra Virgin Olive Oil
1 Tablespoon Raw Honey

Pre-heat oven to 350
Blend Walnuts and place in a bowl
Slice Carrot, Onion, Garlic and jalapeño
Tear up Basil
Add Eggs, Carrot, Onion, jalapeño, Basil, Garlic and Black Pepper to bowl and mix
Add Chicken and mix
Place mixture into a metal pan

Puree Tomato
Add Balsamic Vinegar, Olive Oil and Raw Honey
Mix and pour over the chicken meatloaf
Place in oven and cook for 40 minutes

Health Benefits:

Chicken
High in Protein (Builds and repairs Muscle)
Fights Alzheimer’s
Fights Cancer

Onions
Anti Bacterial
Anti Microbial
Anti Inflammatory
Good for the liver
Lowers Cholesterol
Thins blood, reduces risk of blood clots
Fights Asthma
Fights Bronchitis
Fights Hay Fever
Fights Diabetes
Reduces risk of stomach cancer
Detoxify the body of heavy metals

Garlic
Contains Antioxidants
Attacks free radicals
Fights Colds and Flu
Lowers Cholesterol
Acts as a natural antibiotic (bacteria doesn’t grow resistant to it)

Eggs
High in Protein
Great for the eyes
Fights Cardiovascular Problems
Helps with Cholesterol Profile

Tomatoes
Contains antioxidants
Fights Cancer (prostate, cervical, stomach, rectum, breast and mouth)
Lowers Cholesterol
Helps keep digestive system healthy
Detoxify body
Alleviates Type 2 Diabetes
Good for Healthy skin, hair, nails, teeth and bones
Fights urinary tract infections and bladder cancer
Prevents Gallstones

Jalapeño
Fights Cancer
Lowers Blood Pressure
Anti-Inflammatory
Good for the heart
Reduces Cholesterol and Triglycerides
Increases Metabolism.  Helps body burn fat.

Black Pepper
Fights fat by breaking down the fat cells
Relief from respiratory problems
Antibacterial and Anti-Inflammatory
Helps with Digestion

Olive Oil
Contains Antioxidants
Contains probiotics
Improves Blood Vessel Function
Boosts the immune system
Fights Cancer
Fights Heart Disease
Regulates Blood Pressure
Fights Diabetes
May help fight Obesity
Fights Arthritis
Fights Osteoporosis

Basil
Great Source of Iron
Contains Antioxidants
Anti-Bacterial
Anti-Inflammatory
Protects Against Free Radicals
Great for the Eyes
Supports Blood Pressure
Anti-Aging Properties
Good for Bones

Raw Honey:
Increases natural energy
Used in treating allergies
Treats colds and sore throats (it coats the throat and reduces irritation)

Walnuts Benefits:
Contains minerals, antioxidants and vitamins
Contains good fats including omega-3’s
Helps lower Cholesterol
Helps prevent heart disease and high blood pressure
Helps prevent certain cancers
Promotes Anti Aging
Helps remove free radicals from the body

Carrots
Improves Vision
Reduce Risk of Cancer
Good for Skin
Good for Teeth
Reduces Risk of Heart Disease
Anti Aging
Reduces the Risk of Cancer (Lung, Breast, Colon)

Balsamic Vinegar
Contains Antioxidants
Supports Digestion
Helps regulate Blood Sugar

Kyle Olson's blog

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