Once you view this you will realize that it is a joke. I will have actual workout videos on my blog and hopefully you will learn something. But what is LIFE without humor?
Author Archives: EvolveMyLife
Midwest Super Spartan 2012
In about 5 hours I’ll be running in my first Spartan Race. Even cooler, I’m running on the Dial For Men Team. About 6 months ago I ran in my first obstacle race. It’s amazing what a life changing transformation can do you for you. It’s not just about changing your body. My biggest change has been psychological. I’m not crazy anymore. Well maybe I am, but my perspectives have changed. Like I say in other parts of my blog, I can now S.W.I.M. I have Self Control, Will Power, Inspiration and Motivation. If I see something that I want to do because I think it’s fun or because it’s a challenge, I will now go out and do it. I don’t like being a spectator, I want to participate. I’ve missed out on to much of life waiting on others to join me or waiting on me to get prepared for something or making an excuse not to do it.
While surfing the internet about a year ago I came across Tough Mudder. I thought that this looked like a great event. The first problem with it was that it was 12 miles and I had no intention of running 12 miles. I started to notice other shorter races that were similar types of races (obstacle races, mud runs, zombie runs). Many of these were only 5k. That I could handle. The most I had ever run before was 8 miles and I did that twice (with no obstacles). Funny thing is I noticed that 30 plus Facebook friends like Tough Mudder and even some of these other races. Even funnier, like me, most of them haven’t done the Tough Mudder or even the shorter ones. But a lot of them have told me that they want to do them. Why like something if you aren’t going to do it? Naturally, I liked it too. Maybe some day I would even see what one of these races were like. If nothing else “LIKE” as many as possible on Facebook.
My first race was early in my transformation and it wasn’t easy. I tried to find other people who would race with me, but either they had plans or hadn’t trained for it. I’m not going to say that today’s race will be easy either but these are challenges that are continuing to help form my new life. For those of you who think they would like to do one of these but are using the “I’m not in shape or I’m not ready” excuse to not do it. Think again. Do it at your own pace. I see a lot of people who do these things for the fun of it and they are not always the fittest people, but they have fun. If you pick one out several weeks away and start working out now, you can make dramatic changes in 3 to 6 weeks. If you decide that you like it, the next one can be more of a challenge for you if that is what you want.
Don’t just “Like it” on Facebook, go out and do it. Don’t wait for someone else to join you. If they do, great. Get out and S.W.I.M.
Almond Milk
Want to make your own Almond Milk? Try out this recipe and keep the almond pulp so that you can use it for another recipe.
Almond Milk
1 Cup Almonds
4 Cups Distilled Water
2 Tablespoons Raw Honey
1 Teaspoon Vanilla Extract
1 Teaspoon Cinnamon
Soak almonds in water overnight. Just enough water to cover almonds.
Drain water and wash off almonds
Remove skin from almonds. You can just pinch it off.
Put almonds in blender with 4 cups of water.
Blend until smooth. It will be a couple minutes.
Place Cheese Cloth over strainer and strainer over bowl.
Empty blender into strainer.
Cheese Cloth will trap almond pulp. (you can use pulp for other things)
Put almond milk into blender
Add Honey, Vanilla Extract and Cinnamon
Blend
Health Benefits
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)
Raw Honey:
Increases natural energy
Used in treating allergies
Treats colds and sore throats (it coats the throat and reduces irritation)
Used as an acne treatment
Cinnamon
May lower cholesterol
May help treat Type 2 Diabetes
Contains antifungal properties and may rid the body of candida
May reduce proliferation of leukemia and lymphoma cancer cells
When added to food inhibits bacterial growth and is a natural food preservative
Boosts cognitive function and memory
Helps eliminate headaches and migraines
Helps stabilize blood sugar
Increases metabolism
Vanilla Extract
Antioxidant Properties
May fight Cancer
Boost Metabolism
Reduces Anxiety
May fight infections and fever in children
Reduces Nausea
Almond Coconut Honey Chicken
Almond Coconut Honey ChickenPre-heat oven to 400
4 Chicken Breasts – Cut them into bite size pieces
4 TBS of Raw Honey
1 TBS of Cinnamon
Take 1 Cup of Almonds blend them in a food processor.
Take 1 Cup of fresh coconut blend it into the almonds
Take chicken put in container and coat with Raw Honey and sprinkle Cinnamon over it. Mix it together to make sure that they are completely covered
Pour Almonds and Coconut over them and shake up.
spread chicken out in a metal tray. Take any left over almonds and coconut from other container and put on top of the chicken.
Cook for 20 to 25 minutes or until completely cooked at 400 in oven
Take 1 Cup of fresh coconut blend it into the almonds
Take chicken put in container and coat with Raw Honey and sprinkle Cinnamon over it. Mix it together to make sure that they are completely covered
Pour Almonds and Coconut over them and shake up.
spread chicken out in a metal tray. Take any left over almonds and coconut from other container and put on top of the chicken.
Cook for 20 to 25 minutes or until completely cooked at 400 in oven
Healthy Benefits
Chicken
High in Protein (Builds and repairs Muscle)
Fights Alzheimer’s
Fights Cancer
Cinnamon
May lower cholesterol
May help treat Type 2 Diabetes
Contains antifungal properties and may rid the body of candida
May reduce proliferation of leukemia and lymphoma cancer cells
When added to food inhibits bacterial growth and is a natural food preservative
Boosts cognitive function and memory
Helps eliminate headaches and migraines
Helps stabilize blood sugar
Increases metabolism
High in Protein (Builds and repairs Muscle)
Fights Alzheimer’s
Fights Cancer
Raw Honey:
Increases natural energy
Used in treating allergies
Treats colds and sore throats (it coats the throat and reduces irritation)
Used as an acne treatment
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 fibre
Boosts Energy
(Drink a lot of water with almonds)
Cinnamon
May lower cholesterol
May help treat Type 2 Diabetes
Contains antifungal properties and may rid the body of candida
May reduce proliferation of leukemia and lymphoma cancer cells
When added to food inhibits bacterial growth and is a natural food preservative
Boosts cognitive function and memory
Helps eliminate headaches and migraines
Helps stabilize blood sugar
Increases metabolism
Coconut
Helps Lower Blood Pressure
Promotes Weight Loss
Improves Production of Red Blood Cells
Contains Anti-Viral Properties
Fights Colds and Fevers (Viral)
Boosts Energy
Seared Tuna with Ginger and Mango
Pan seared on the outside and rare on the inside
8oz Yellow Fin Tuna
1 tablespoon Coconut Oil
1/2 tablespoon Ground Pepper
1/2 A Lemon with no peal
1 Slice of Mango
1 teaspoon Ginger
1 tablespoon Raw Honey
Add Lemon, Mango, Ginger and Honey to food processor
Blend until it is mush
Pre Heat skillet on medium heat
Add Coconut Oil
Season Tuna with Pepper
Place Tuna on Skillet
Flip tuna after 1 Minute
Cook other side for 1 Minute
Remove Tuna and add Mush to the top of it.
Health Benefits
Tuna
High in Protein
Contain Omega 3 Essential Fatty Acids
Removes inflammation in the body
Improves Cardiovascular System
Increases Heart Rate Variability
Improves electrical properties of Heart Cells
Lowers Risk of Blood Clots
Improves Cholesterol Profile
Lower Triglycerides (Form in which fat flows through the bloodstream)
Helps Control High Blood Pressure
Reduce Risk of Strokes
Reduce Risk of Childhood Asthma
Reduce Risk of Some Types of Cancer
Mango
Contains Pre-Biotic Dietary Fiber, Vitamins and Minerals
Protects against the following cancers: Colon, Breast, Leukemia, Prostate
Helps control Heart Rate and Blood Pressure
Reduce Risk of Stroke
Improves Red Blood Cell Production
Ginger
Helps treatment for Ovarian Cancer (induces cell death in ovarian cancer cells)
Prevents Colon Cancer
May help Migraine relief
Natural Treatment for Colds and Flu
Effective remedy for Motion Sickness
Effective remedy for Morning Sickness
Contains Anti-Inflammatory properties
Contains Anti-Fungal properties
Relieves Menstrual Cramps
Lemons
High in Vitamin C
Contains Flavonoid which hold antioxidant and anti-cancer properties
Helps Prevent Diabetes
Prevents High Blood Pressure
Fights Colds, Fevers, Constipation
Great for Skin, Hair and Teeth
Helps Remove and prevent Kidney Stones and Gall Stones
Raw Honey:
Increases natural energy
Used in treating allergies
Treats colds and sore throats (it coats the throat and reduces irritation)
Used as an acne treatment
FAST FOOD: Why I Eat it Everyday and Why it is so Good For Me.
Have you ever tried to catch a chicken or a Bison in an open field? Ike Taylor CB from the Steelers actually use this to train for football. His Uncle Herman would release a chicken and Ike would chase it around until he caught it. So if you don’t think that a chicken is fast, then you might want to ask Ike. He ran a 4.18 40 yard dash. That’s fast.
When people ask me about what I eat, typically their initial reaction is, “wow you must have a high food bill” That got me thinking about why I am eating the way that I am and how it is working for me. I was thinking about survival of the fittest. And I thought about where most chicken and meat comes from before it gets to the supermarket. Other than the animals are treated like crap and pretty much tortured, they are in overcrowded conditions and don’t have much room to move around at all. Due to this they can’t develop natural muscle. And if one of them is sick they all end up sick. Plus there is crap all over the place so that can’t be to healthy. So they get all kinds of injections to keep them “healthy” (alive for a little while). If Ike were chasing these chickens, he wouldn’t be running a 4.18 40.
In my case, I pay for free range chicken, Bison (I wouldn’t try chasing a Buffalo around to help increase your speed) and grass-fed beef. The chicken and cattle that I eat spends most of their lives walking around in open spaces and are able to develop their muscles and lead a happy life until their fateful day. I actually pick my eggs up from a farm near my house and they have all kinds of animals running all over the place.
Makes me think that if people want to continue to eat the WEAK , than I can continue to eat the FITTEST. More for me thanks.
© Iron Mountain Sports 2012
Sautéed Chicken with Fennel
3 Chicken Breasts, 2 Fennel Bulbs, 1/2 an onion, 1 garlic clove, 8 asparagus spears, 2 tomatoes, 1 sweet potatoes, Black Pepper, 1/2 teaspoon cumin, Olive Oil
Cut chicken into bite size pieces
Cut up Onion
Cut up Fennel
Cut up garlic
Cut up asparagus
Cut up Tomatoes
Slice Sweet potatoes into thin slices
Pre-heat skillet on medium
add olive oil to skillet
add onions, garlic, sweet potatoes, Fennel, Asparagus, Tomatoes and cook for 10 minutes
Add chicken, grind desired amount of black pepper, add cumin. Cook for 15 minutes and stir frequently
Healthy Benefits
Chicken
High in Protein (Builds and repairs Muscle)
Fights Alzheimer’s
Fights Cancer
Fennel
Contains Antioxidants and Anti-Inflammatory
If you fart a lot you might want to eat fennel. It removes gas from the intestines
Fights Cancer
May reduce Cholesterol
Onions
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
Garlic
Contains Antioxidants
Attacks free radicals
Fights Colds and Flu
Lowers Cholesterol
Acts as a natural antibiotic (bacteria doesn’t grow resistant to it)
Asparagus
Super Food – Increases Energy
Lowers Cholesterol
Contains Antioxidants
Fights Lung Cancer
Antifungal and Antiviral
Good for your Heart
Fights depression
Presents Bladder infections
Fights Chronic Fatigue Syndrome
Helps Prevent Multiple Sclerosis
Anti Aging Properties
Helps with Hair Production (No Hair Piece for this guy)
Tomatoes
Contains antioxidants
Fights Cancer (prostate, cervical, stomach, rectum, breast and mouth)
Lowers Cholesterol
Helps keep digestive system healthy
Detoxifiy body
Alleviates Type 2 Diabetes
Good for Healthy skin, hair, nails, teeth and bones
Fights urinary tract infections and bladder cancer
Prevents Gallstones
Sweet Potato Benefits:
Helps with the prevention of heart attacks
Helps produce collagen which helps healing and maintaining youthful skin
Increases Energy
Brightens Moods
Supports Thyroid Gland
Builds Healthy Bones, Heart, Nerves, Skin and Teeth
Helps production of Red and White Blood Cells
Helps resistance to Stress
Helps with Immune Functioning
Helps Regulate Heartbeat and Nerve signals
Helps Ward off Cancer
Anti Aging
Black Pepper
Fights fat by breaking down the fat cells
Relief from respiratory problems
Antibacterial and Anti-Inflammatory
Helps with 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
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
Homemade Coconut Flavored Chocolate
If you think that you can’t have great tasting food while eating healthy this will prove that you are wrong. I love being able to eat something that tastes so good that it can’t be good for you. Check out some of the benefits that this recipe provides. This was a recipe that really help me stay on track during my transformation.
1/2 cup of raw cacao
1/2 cup of Coconut Oil
2 Tablespoons of Raw Honey
1/2 teaspoon organic vanilla extract
1/2 cup almonds
Mix it up throughly
Place in the freezer for 10 minutes. Keep it in there long enough and you will have to cut it with a knife
I also sometimes put peanut butter on top of it and also sometimes add blueberries/raspberries/ whatever
Coconut Oil Health Benefits:
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.
Raw Honey:
Increases natural energy
Used in treating allergies
Treats colds and sore throats (it coats the throat and reduces irritation)
Used as an acne treatment
Raw Cacao (Chocolate)
Known as a Super-Food
Claims to reduce cataracts, improve heart function and alleviate stress
High in antioxidant flavonoids
Claims to reduce free radicals in the body and in turn reducing risk of cancer
Vanilla Extract
The scent helps reduce stress
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 fibre
Boosts Energy
(Drink a lot of water with almonds
Tropical Sweet Potato
The best way to stick with a nutrition plan that is going to benefit you is to try it out and figure out if you can actually see yourself eating that particular way for the rest of your life. I tried other diets that were difficult because I couldn’t stand them and knew that they wouldn’t last. I looked forward to cheat days and ended up cheating more and more. It was the same bland food every day. The recipes that I found and came up with this time make me realize that I can eat like this for the rest of my life. I actually enjoy the food that I eat. I eat sweet potatoes almost every day and in some cases more then one time a day. I like sweet potatoes but rather not eat them the same way all of the time. By experimentation I came up with the following recipe.
2 Small Sweet Potatoes or 1 Large one
1/2 cup of walnuts
1.5 teaspoons of cinnamon
1 Banana
2 slices of mango
1/2 cup fresh coconut
2 tablespoons of RAW honey
1/2 cup of walnuts
Pre-Heat oven to 400
Pierce Sweet Potatoes several times
Bake sweet potatoes for 45 minutes
Put them in a food processor with walnuts, cinnamon, honey, mango, banana, coconut
Blend until creamy
Eat it either hot or cold.
4 or 5 servings
Sweet Potato Benefits:
Helps with the prevention of heart attacks
Helps produce collagen which helps healing and maintaining youthful skin
Increases Energy
Brightens Moods
Supports Thyroid Gland
Builds Healthy Bones, Heart, Nerves, Skin and Teeth
Helps production of Red and White Blood Cells
Helps resistance to Stress
Helps with Immune Functioning
Helps Regulate Heartbeat and Nerve signals
Helps Ward off Cancer
Anti Aging
Mango Benefits:
Helps Prevent Some Cancers
Lowers Cholesterol
Clears the Skin: Helps with clogged pores and pimples
Promotes Good Eyesight and Prevents Night Blindness and Dry Eyes
Alkalizes the Body
Helps with Diabetes
Increases Sex Drive
Improves Digestion Remedy for Heat Stroke
Boosts Immune System
Cinnamon Benefits:
May lower cholesterol
May help treat Type 2 Diabetes
Contains antifungal properties and may rid the body of candida
May reduce proliferation of leukemia and lymphoma cancer cells
When added to food inhibits bacterial growth and is a natural food perservative
Boosts cognitive function and memory
Helps eliminate headaches and migraines
Helps stabilize blood sugar
Increases metabolism
Banana Benefits:
Provides Energy
Helps circulatory system deliver oxygen to the brain
Helps reduce strokes and regulates blood pressure
Helps maintain regular bowel functions
Helps the mind relax
Makes people more alert
May help lower depression
Helps reduce menstrual pains
Reduces physical and psychological effects on nicotine withdrawal. (Helps people quit smoking)
Promotes intestinal health
Gets rid of heartburn
Promotes hemoglobin production in blood. Helps you clot faster
Walnuts Benefits:
Contains minerals, antioxidants and vitamins
Contains good fats including omega-3’s
Helps lower Cholesterol
Helps prevent heart disease and high blood pressue
Helps prevent certain cancers
Promotes Anti Aging
Helps remove free radicals from the body
Coconut Benefits:
Antibacterial and Anti-Fungal: Fights infection and is a cleanser for intestines
Fights cancer
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
Training: It doesn’t take as much time as making up the excuse not to do it.
During my transformation I did cardio between 5 and 7 days a week. Part of the reason that I ran so much was that my dogs Bailey and Riley are my running partners and they pretty much demanded that we went almost every day. It was also their job to motivate me to run every morning. I would not say that I am big on running, however, I do love to run outside instead of on a treadmill. I would rather have some scenery instead of a TV or something else indoors. My normal running route is through my neighborhood and out to a cornfield surrounded by woods. The dogs love it because it gives them the opportunity to chase deer, rabbits and other wildlife on a daily basis. In some cases the wildlife were chasing them.
As far as my workouts went, I did hire Matt McCarthy from Emerge Fitness to help me achieve my goals. I decided that I wanted to get an outside perspective and wanted to train in a new atmosphere. Somewhere, where it was all about training. Listening to someone else was kind of tough for the first couple of weeks because every day I wanted to open my mouth and say let’s do this instead, I realized that I was paying him to put my program together, not to listen to me tell him what I thought I needed. I never said a word. After working out so long on my own, I must have been getting lazy and was blowing off certain exercises that I should have been doing because I didn’t like them or was having a problem with them. Now I had to do them. I was also cheating myself on certain exercises by using bad form to get through the exercise. On top of that there was the positive reinforcement from the motivational aspect of having someone work with you. My workouts changed frequently but all of them were High Intensity Interval Training (HIIT).
I can honestly tell you that I spent less time on my workouts and cardio during my transformation than prior to it. I currently spend more time around my training. What I mean by this is that not only do I enjoy it but people have told me that I have been making an impact on their lives by providing them with information involving training and nutrition. It took me less than 46 years, but I have found my true purpose.
The following is program that I have used and have found very effective. It is perfect for the person who says that they don’t have time to workout. It also fits in with the type of training that I do with both weights and cardio which is High Intensity Interval Training (HIIT). This type of training is very intense (figured that I would point the word intense out. It’s not like the word is in the name of the method), high reps, low rest, sprints and walks. HIIT is awesome for conditioning. It helps speed up recovery and burns fat more efficiently.
Bill Phillips created this specific program for Transformation : 5:25 (that’s 5 sets 25 minutes) I would personally recommend doing at least 3 days of each a week. Days 1, 3, 5 would be weights (Upper Body on days 1 and 5 and Lower Body on Day 3) and Days 2, 4, 6 would be cardio.
Cardio (Spin, Run, or Bike) 5 Sets
Slower pace for 2 minutes Jog for 2 minutes Sprint for 1 minute (repeat 5 times)
If you are on a bike or do spinning start with low resistance (6-10), increase (10-14) and increase again (14 or higher).
Make sure that you increase your speed each time as well.
During the sprint you want your heart rate up there
140 to 160. Don’t go higher than 160
Take a pulse when you end the run and then throughout the walk. You will recover during the walk. Your heart rate should end up going down below or around 120 during recovery.
Weights (Change your exercises up in future workouts)
You will do a complete circuit before resting.
10 reps per exercise and 1 exercise per body part
5 sets with a 2 minute rest between sets.
Upper Body
Chest (Dumbbell Press)
Shoulders (Shoulder Press)
Back (Lat Pull Downs)
Biceps (Preacher Curls)
Triceps (Kickbacks)
Rest
Repeat 4 more times
Lower Body (5 exercises, mix in quads and hamstrings and something for Calf)
(Squats)
(Lunges)
(Stiff Leg Deadlift)
(Step ups)
(Calf Raises)
Evolve My Life ™ 