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Monthly Archives: May 2013

Sweet Apple Cider Vinegar Chicken

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chicken apple cider vinegar

2 Chicken Breasts
1/2 Pint of Cherry Tomatoes
1/2 Medium Red Onion
1 Jalapeño
1 Garlic Clove
1 Teaspoon Rosemary
1 Teaspoon Black Pepper
Sea Salt to Taste
2 Tablespoons Extra Virgin Olive Oil
1 Tablespoon Apple Cider Vinegar
2 Tablespoons Raw Honey

Heat Frying Pan on low to medium heat.  Add Olive Oil.
Crush Garlic.  Dice Onions, Tomatoes, Jalapeno. Slice Chicken into bite size pieces.
Add Garlic and Onions to frying pan.  After 5 minutes add chicken, tomatoes and spinach.
Sprinkle with Rosemary, Black Pepper, Salt.
Add Vinegar
Cook for 10 minutes, stirring frequently.
Stir Raw Honey in after you finish cooking.
Health Benefits:

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

Red Onions
Contains Antioxidants
Fights Cancer
Fights Free Radicals
Fights Colds
Reduces High Blood Pressure
Low Glycemic – Suppresses Blood Sugar Spikes

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

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

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

Black Pepper
Contains Antioxidants
Anti-Inflammatory and Antibacterial.
Great for the digestive Tract.
Reduces Gas in the intestines.
Speeds up metabolism.
Supports weight loss.
Fights fat by breaking down the fat cells.
Relief from respiratory problems

Anti-Allergic, Anti-Fungal and Anti-Septic.
Helps with Cardiovascular system.
High in Iron.

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

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

High in fiber
Helps with digestion
Fights Cancer
Lowers blood pressure
Good for eyes, skin, bones

Apple Cider Vinegar
Suppresses Glucose being released by the body
Alkalizes the Body
Regulates Blood Pressure
Reduces Cholesterol
High in Minerals
Helps remove toxins from the body
Great for skin
Supports weight loss

Sea Salt
Alkalizes the Body
Contains Minerals
Good for the Cardiovascular System
Good for the Brain
Good for the Skin
Important for Hydration
Boosts Immune System
Helps maintain Sugar Levels (good for Diabetes)
Prevents Osteoporosis
Prevents Muscle Cramps and Spasms
Reduces Cholesterol
Reduces Inflammation in respiratory system (Good for Asthma)


Remove Your Limits! And More Importantly, Don’t Let Someone Else Set Limits For You.

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harbor and kohl at xtreme

First things first.  If someone says that you can’t do something or tries to crush your goals or your dreams.  How would you respond?  Would you listen to them?  Would you forget about that goal or dream?  Would you ignore them?  Or would you listen to them and use it to Motivate you?  The person that you are doing it for is yourself.  But there is always satisfaction in showing someone who doubts you that they were wrong.  It’s also nice to hear from people who do support you once you achieve your goals.  For me, I didn’t really share my goals.  I did tell a few people about it, but for most people that I hadn’t seen for a while my transformation was out of the Blue.  However, I did obviously document it and I did write down my goals and I also registered with Bill Phillips Transformation Challenge.  I set my plan and I committed to it.

Now that I have gone through my own transformation, I have a lot of people in my corner.  I have a lot of people who are supportive and say encouraging things when I share my plans.  But I am also in a lot of other peoples corners.  Having gone through it myself and by realizing that it is mostly mental, I know that many others can make their own successful transformation.  I know that you can reach your own goals.  You have to be honest with yourself.  You have to convince yourself.  And you have to prove it to yourself.  I hope that I can encourage others to set their goals and to reach them.  I hope that the information that I provide will make it easier for them.

When you make the decision that you can not do something than you are putting a limit on yourself.  Or if you try something one time and have trouble with it and never do it again you are putting limits on yourself.  If you continue at the same pace than you are setting a limit.  Do you give it 100% or 110%?  If I give it 100% than I am reaching my limit.  That is 100%.  That is what I am able to do.    I am not trying to exceed it.  110% means that I am pushing myself further and harder than my body allows.  If you see it psychologically but aren’t quite there physically than you can get your body to catch up.  It might take time but if you stick with it than you can achieve it.

I have a philosophy: Train with people who are where you want to be or train with people who are trying to get to the same place that you want to be.  This obviously works outside of fitness as well.  These people will help you remove your limits. They will help you train at 110%.   After my transformation, I went to a friend of mine’s training facility in Plainfield, IL called Xtreme Speed.  I trained there for 10 weeks with a number of other people.  (By the way I work for myself and can work from anywhere).  These guys train a wide range of people including professional and college athletes.  Their training style is very intense and it takes a lot of muscle endurance to get through it.  Basically, for the first several weeks I felt like I was getting a beat down every training day.  I would actually reach complete muscle failure.  I got to the point that I couldn’t do another rep and would have one of the other guys in my ear giving me crap for not being able to get through it.  The longer that I went through these sessions the more muscle endurance that I built up.  I  still get beat down during the training sessions, but my gains increase after each one.  I have gone a lot further and gotten my body in even better physical shape.  When I trained at Emerge Fitness during my transformation.  I was training at 110%.  In that case I had a great atmosphere and a trainer that pushed me.    Both training facilities are all about training.  For me I like the challenge of trying different things.

People are capable of much more than they think.  The body is a tool and your mind will usually give up before your body.  However, if you can see it in you mind.  If you realize that you can succeed than you can push yourself that much harder.  The harder you push it, the higher level of fitness you can reach.  Your gains will come from that extra 10%.  They will come when you have no limits.

I Won’t Be An Unintentional Hypocrite

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Screen Shot 2013-05-08 at 9.52.17 PM

I do believe in practice what you preach.  For instance today when I was done with work for the day, I was a little bit tired and decided to take a nap which lasted for about 40 minutes.  When I woke up I felt pretty relaxed and decided that I should just lay around the house for the rest of the night and skip the gym.  I made my workouts on Monday and Tuesday.   Last week I trained every day that I was supposed to, which was Monday through Friday.  I used Friday as light training mixed with some things that I did for recovery which included hyperbaric Chamber (takes you below sea level and increases oxygen, speeds up recovery, increases endurance, lowers fatigue) and a Cold Tub (Reduces Inflammation) (Compliments of Muscle Pharm) while in Denver.  The following day I ran in the Colorado Spartan Military Race at Fort Carson.  Talk about a hard day of training, I jammed an  ankle, both of my big toes and a wrist.  I also trashed my IT Band (Your hip is attached to your knee by this tendon.  Basically, I beat the hell out of it and it was tight and knotted up.).   So did I make enough excuses to get out of my workout?

And than I had a revelation: I tell people not to make excuses.  I post motivational messages about being fit and getting fit.  I talk about Learning to S.W.I.M.™ (Self-Control, Will Power, Inspiration and Motivation).  I talk about overcoming obstacles and taking on challenges.  Well I have way to0 much respect for the people who read my posts to not just talk the talk.  Thank you for making me Walk the Talk.  Thank you for being my motivation.  Not only did I head to the gym 15 minutes later, I didn’t just go through the motions in my workout.  I had a kick ass workout.  I decided to do something a little bit different this time, so I switched up my workout and went with Cory Gregory’s 28 Method for my biceps and triceps.

I felt 1,000 times better when I walked out of the gym tonight.  Get motivated and don’t let yourself down.


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I don’t believe in baby steps.  Baby steps are an excuse to hang on to some of the things that are holding you back from a healthy lifestyle.  Let’s just say you are trying to lose weight and start living a healthy lifestyle.  You also smoke and drink frequently.  To live a healthy lifestyle you are going to have to start eating healthy, start training with weights  and by doing cardio.  You will have to stop smoking and drinking.  I’m not opposed to drinking but I have cut way back.  And by “way back”, I mean that drank about as much this last year as I did during two nights out, the year before.

Obviously, if you have not been active, it would probably be a good idea to get a physical to make sure that you don’t have anything that may become a problem if you push yourself “too hard.”    But no matter what you are going to have to push yourself.  The longer you continue with your training and cardio the more you should increase your intensity.   You don’t want it getting too easy.  DON’T JUST GO THROUGH THE MOTIONS.  That is one thing that I consider when people say baby steps.  They just go through the motions and take it easy in the gym and call it a work out.  When I walk out of the gym my shirt is soaking wet.

When people talk about baby steps they also plan on making a few changes at a time.  So they will cut certain things out of their diet but maybe keep a couple of unhealthy things in it and they also cut back on drinking from 3 times a week to twice a week and they continue to smoke.  So I guess they plan on implementing their plan over the course of their transformation.  So maybe by week 4 they are going to clean up their entire diet and by week 6 they will only drink once a week and by week 8 they will smoke one less pack a week.  It’s all an excuse.  More than likely what will actually happen is that they will push their healthy deadlines back and they won’t give up the cigarettes or the drinking.  And their training and cardio will be ineffective.

For me it was coming to the realization that if I made my changes all at once that it would actually be easier.  Baby Steps will prolong the “Suffering” (I never suffered.  It wasn’t easy but I never suffered.  If you do suffer, you need to work on “Controlling your Mind”).  I convinced myself that it was mind over matter.  I convinced myself that if I couldn’t succeed than I was weak.  If I couldn’t control my own mind I was weak.  The key word is WAS.  I am STRONG enough to control my own mind.  I can achieve my goals   I can S.W.I.M.™ (Self-Control, Will Power, Inspiration, Motivation).  When you can conquer the bad habits and the addictions all at once it actually makes you stronger.  It adds to your motivation.  And when you succeed you will never forget what it took to get you there.  

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