RSS Feed

Tag Archives: 110%

Easy To Make Baked Chicken, Feta Cheese and Tomatoes

Baked Chicken Feta Cheese

6 Chicken Breasts
3 large Tomatoes
12oz of Feta Cheese
4 Basil Leaves
Frozen Lemon
Sea Salt
Black Pepper
Dill Seed
Olive Oil

Place Chicken Breasts in baking pan.  Sprinkle all seasoning over top of chicken.  Tear up basil leaves and put on chicken.  Grate Frozen Lemon over chicken.  Slice tomatoes and cover chicken.  Sprinkle Feta overtop of chicken.  Lightly pour oil over everything.

Pre-Heat over to 350 degrees
Bake for 40  or 45 minutes

Health Benefits

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

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

Helps the body become Alkaline by increasing PH
High in Vitamin C
Strengthens Blood Vessels
Great for the Heart
Good for Teeth and Bones
*Lemon Juice can destroy tooth enamel.  Dilute with water or something else.
Helps rid the body of kidney stones and other kidney and bladder problems

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

Bay Leaves
Contains antioxidants.
May fight cancer.
Aids in Digestion.
Good for the nervous system.
Good for Cardiovascular system

Coriander Seeds
Lowers Blood Sugar
Lowers LDL (Bad) Cholesterol
Increased HDL (Good) Cholesterol
Fights Free Radicals
High in Iron
Aids in digestion

Lowers Blood Sugar
Lowers LDL (Bad) Cholesterol
Increased HDL (Good) Cholesterol
Fights Free Radicals
High in Iron
Aids in digestion

Feta Cheese
Contains B-12
Contains Calcium


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

Posted on

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.

Fighting Through The Pain

Midwest Spartan 8

Have you ever been a part of a team?  You workout together and you play as a team. You push each other.  You are giving it 100% so that you can become better and that you can succeed as a team.  Thoughts run through your head when you feel like you are being beat down and you’re pushing yourself as hard as you can.  You look around at your teammates and they are going through the exact same thing that you are and they are feeling the same pain.  You are thinking, “They can do it.  I know that I can do it too.”  Next you think about the competition.  “What are they doing to prepare?  Are they working harder than you?  I know that I can work harder than them.”   Thoughts like these run through your head.  This is your motivation.  The human body is a tool and it can withstand much more than the mind.  Take control of your mind.   Be strong enough to push your body further than you mind allows.  Let your mind know that you don’t have limits.  That is 110%.

As an individual you may not have a team around you to push you.  You might or might not have competitors.  But you can still compete against yourself.  If you really want to make yourself better than you will push yourself knowing that you haven’t reached your limits.  You can dig down deep and find that extra 10%.  In order to reach the finish line, you may need that extra 10%.  You will suffer, but in a good way.  Your results are worth giving it 110%.

The pain from your hard work only lasts a limited time but the feeling of accomplishment lasts for a lifetime.  Learn to S.W.I.M.


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

I Am a Spartan

"Our deepest fear is that we are powerful beyond measure"

JanaBanana, RD

Registered Dietitian. foodie. coffee lover. runner. Healthy Living Blogger. Book-a-holic. Ring Out Ahoya. Go Blue!

She's Evolving


Gluten Free Gus

Baking Joy Into Every Gluten-free Bite

A is for

A is for Amuseless



Almost Thirty-Something

Millennial. Blogger. Happy soul. (coming soon)

Sporting Local Athlete Reviews & Listings

The Better Man Project ™

a human being unfolding

Matt Mayberry's Blog

Professional Athlete, Entrepreneur, Motivational Speaker, Fitness Guru

Kat's Health Corner

A young mother striving to raise a healthy family.

No 'FRIES' for 365

- My Journey: A Blog About Fitness, Nutrition, & Overall Health -

Jen's Dish

Life...with Recipes

Rantings of an Amateur Chef - What works, and what doesn't!