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Monthly Archives: December 2016

What’s it take to reach your Goals? Do you have what it takes to make a successful transformation?

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It’s all too common to hear people who are frustrated with their inability to successfully reach their goals.  When it comes to a transformation that means: They aren’t losing the fat.  They aren’t gaining the muscle.  Or they aren’t getting any stronger.  I’ve been asked many times, “What’s it take to reach your goals”.  My answer usually starts with, “the right mindset”.  “You have to be able to take control of your own mind”.

Obviously, most people know that it comes down to proper nutrition and a consistent exercise program.  But where most people fail is not being able to follow through with one or both of these.  People will lie to themselves to make themselves feel better.  I’ve done it myself.  I’ve told myself that I was going to stick with a strict diet, which I did.  Or at least claimed I did.  I would just ignore the box of cookies that I stuffed in my face on a Saturday afternoon.  There isn’t really a problem if there is a cheat meal once a week or whatever.  The problem comes in when there are cheats that you are not self reporting.

There is also a difference in putting together what might be more of maintenance than anything.  Someone is setting high goals, but when they get to the gym they go through the motions.  If I’m not killing it in the gym, then I am not making the gains that I expect to make.  The way I see it, is that if I get through a workout and don’t feel muscle exhaustion and don’t feel like I just got my ass kicked, than I didn’t put the work in during my workout.

In my workout today we did a couple of circuits.  Each circuit had  5 rounds of 8 to 15 reps with 3 exercises.  We do increase the number of exercises based on workout.  Our rest period was 1 minute in between rounds.  The weights weren’t real heavy but our legs were on fire by the time we were done.  We finished up with HIIT (High Intensity Interval Training) on a rowing machine.  We went hard for 15 seconds with 10 seconds of rest and repeated it over and over and over again.

If you aren’t stressing your body than your body isn’t going to change.  If you are just going through the motions don’t expect your muscles to be getting what they need in order to grow.  If you were to go hard for 3 weeks, your body will change in order to accommodate the workouts that you are putting it through.  At that point what was hard 3 weeks ago isn’t so hard anymore.  If someone is lifting for strength, it’s going to be a different workout with heavy weight.  However, they still have to stress their body, so that it reacts and they make their gains.

Stay after it.

 

 

You Don’t have to Sacrifice Taste when Eating Healthy. Healthy Chicken Finger Recipe

You Don’t have to Sacrifice Taste when Eating Healthy.  Healthy Chicken Finger Recipe

Just because it’s healthy doesn’t mean that it doesn’t taste good.  In fact there are a lot of things that I use to like that just doesn’t taste good to me anymore.  Obviously this isn’t always the case.  There are actually a lot of things that can be made in a different way.   And I’m not the type of person who is going to sacrifice taste.  For example I spent $20 on a couple of loaves of a Paleo bread, because I cut bread out of my diet.  After the third bite of the Paleo bread, I realized that I wasn’t going to eat something that tasted like crap because I liked what I was replacing.  I tossed both loaves out and learned a lesson.
The other night I decided to make chicken fingers.  This time I really liked the taste.

1.5 lb Chicken breast
3 Eggs
3/4 cup almond meal
3/4 cup coconut flour (if you don’t like coconut use more almond meal
1 Tbsp paprika
1 tsp cayenne pepper
1 tsp cumin
1 tsp garlic powder
1 tsp onion powder
1 tsp sea salt
1 tsp black pepper
1 tbsp coconut oil (or olive oil)

Preheat Oven 375
Cut up chicken breasts into thin strips
Blend eggs in bowl
Coat pan with oil
Mix almond meal, coconut flour, paprika, cayenne pepper, cumin, garlic powder, onion powder sea salt, black pepper
Dip chicken in eggs
Next cover chicken dipped in egg with mixture
Place chicken in pan
Cook chicken 20 to 25 minutes until golden

I used raw honey mixed with spicy mustard as a dip.  But I also ate them without any dip

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

Almond Meal
Almonds
Good for brain development (great for kids)
Helps in preventing colon cancer by moving food through the colon
Helps reduce the cause of plaque buildup in the arteries of the heart
Regulates Blood Pressure
Regulates Cholesterol
Helps fight diabetes.  Keeps Blood sugar down
Rich in fiber
Boosts Energy
(Drink a lot of water with almonds)

Coconut Flour
High in Fiber
Increases Metabolism
Good for Digestion

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

Onion Powder
Good for the liver
When mixed with protein they
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

Paprika
Contains Antioxidants.
Anti-Inflammatory.
Helps with blood circulation and regulates blood pressure.

Cayenne Pepper
Anti-Fungal, Anti-Bacterial and Anti-Inflammatory.
Fights Cancer (prostate, lungs and pancreas).
Great for the cardiovascular system.
Reduces Cholesterol and triglycerides.
Increases metabolism.
Good for intestinal health.
Including healing stomach and intestinal ulcers.
Aids in digestion.

Cumin
Helps with Digestion
Helps stimulate and relax and helps with Insomnia
Helps with Respiratory Problems
Antiviral (fights colds)
Good for lactating mothers
Detoxify the body
Fights Cancer
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

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)

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
Helps increase testosterone

Coconut Oil
New research claiming that it has been helping Alzheimer’s patients improve and even reverse effects.
Positive results for people affected with Type 1 and 2 diabetes.
Increases thyroid health by raising body temperature.
It increases metabolism (increases body temp)
Increases energy
Coconut oil on the body can promote healthy skin and hair.
Increases testosterone

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