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  • Time for something new...

    Time for something new...

    They say the definition of insanity is to do the same thing over and over while expecting different results. I notice this in my daily life - the way I approach difficulties, the way I think about myself and my circumstances, the way I interact with my kids, the list goes on and on. It’s easy to get stuck in repetitive patterns. But “easy” rarely gets us what we want. Yet, change is even more difficult! Something that’s been working great for me lately (and I know will for a long time) is to ask myself, “Is this working for me?” As time goes by, I get tired of answering “no,” because I realize I’m stuck in a pattern ....

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  • Real Life Lifting

    Real Life Lifting

    A lot of people are motivated by ripping their six pack to shreds when they lift. I think about something much more elusive. Two reps to done and my life is flashing before my eyes. Not in a "oh shit I’m-a die" kind of way, but my literal life. Traffic jams. Toddler tantrums. Diaper explosions. Learning California is imposing yet another tax on small business owners. Difficult clients – and people in general. (You know who you are - much love!) I’m thinking of how I’m going to finish this set, and I contemplate if I should just call it quits a few reps early. Instead, I stiffen. Breathe in. Exhale. Relax. Push through. And ....

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  • Meat Chili

    This recipe is great for game day, cold days, or really any day that ends in "y." It's simple and fast - and versatile! This recipe is great for weight loss when eaten inside or outside the Metabolic Window. Chili Ingredients Chili Seasoning (see below) 2 cans organic black beans 2 cans organic kidney beans 1 can organic pinto beans 1 large can dice (or chunk) tomatoes 2 pounds ground meat ½ cup water Chili Seasoning Recipe: 2.5 tsp garlic powder 2.5 tsp onion powder 1.5 tsp paprika 1.75 tsp cumin 4 tsp chili powder 2 tsp Lawry’s seasoning Chili Recipe: Brown meat in saute pan until fully cooked. Combine beans, meat and tomatoes into Crock ....

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  • Rice and Beef Skillet Dinner

    Rice and Beef Skillet Dinner

    If you’re hungry for a really satisfying dinner that won’t ruin your fitness results, then I’ve got you covered with this delicious skillet recipe. It uses cauliflower “rice” to mimic regular rice and nutritional yeast to mimic cheese. As a result, you have a very filling, very satisfying dinner that is light on calories since so much of the meal is packed with fiber and muscle-promoting protein. Enjoy your dinner AND keep achieving those amazing fitness results! Courtesy of RealHealthyRecipes.com What you need Servings: 10 1 head cauliflower , riced (see below) ¼ cup almond flour ¼ cupnutritional yeast​ 2 tablespoonsflax ....

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  • When Is A Salad Unhealthy?

    When Is A Salad Unhealthy?

    In researching this blog post, I ran a quick Google search that returned 476 million salad recipes. Funny thing - searching for “healthy salad recipes” only spit back 455 million. Most of those probably just didn’t have the fancy SEO words and were thus excluded, however the general pretense of salads is that there are some that are healthy, and others that aren’t, so we need to exercise caution (pun intended) to avoid making our salads unhealthy. Here’s my view, as someone with a decade of experience as a trainer and nutritionist, and as someone with over three decades of experience as someone who eats: Salads are always ....

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  • you wouldn’t miss this…

    you wouldn’t miss this…

    We know the things that make us happy. Our favorite foods, music, TV shows, movies and even people in our lives that we can’t get enough of. This is the stuff that we really enjoy. It’s the stuff that makes our life worth living. Somewhere on the list is our health and appearance. We know that looking and feeling great make a good life even better. The interesting thing about our list is that without fail we'll always make time for it. - When our TV show airs, we watch it or record it to watch later. - When our favorite actor stars in a new movie, we do your part by going to the theater (well, normally...) - When we’re hungry, we turn to our favorite ....

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  • Eat-Your-Chicken-N-Veggies Casserole

    Eat-Your-Chicken-N-Veggies Casserole

    This easy-to-make casserole is packed with the protein and veggies needed to fuel your fitness results. Feel free to modify the veggies used in this recipe. Add in whatever veggies you have on hand and enjoy for breakfast, lunch or dinner! Courtesy of RealHealthyRecipes.com What you need Servings: 6 1 cup broccoli, diced 1 cup mushrooms, chopped 1 yellow squash, sliced 1 zucchini, sliced 10 oz ground chicken breast or turkey 4 cups liquid egg whites 1 teaspoon onion powder, divided 1 teaspoon garlic powder, divided Sea salt and fresh pepper Instructions 1. Preheat the oven to 350 degrees F. Lightly grease a 9x13 casserole pan with olive oil. 2. Place a ....

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  • Who's In Charge?

    I'm gonna be honest. I'm not a big fan of the Serenity Prayer. Okay, so it's not the Serenity Prayer itself, it's more that I don't want to accept the things I can't change. I also don't usually want to change the things that I can, either. Control is a mixed bag. We want to control what we want to control, and times like this show us how little control we have, and it's really hard - am I right? For me, the ripple effect of this often comes out as exerting control in whatever areas I can, but not always with the healthiest outcomes. It's not about "what" we do, it's about how we feel when we do them. It's natural to grasp at whatever we can control in times of insecurity and ....

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  • Cottage Cheese Protein Pancakes

    Cottage Cheese Protein Pancakes

    Here’s a pancake recipe that you can feel good about eating! It’s made with 100% pure, fitness ingredients that will fuel your results and satisfy your hunger. Courtesy of RealHealthyRecipes.com What you need Servings: 1 1 scoop vanilla protein powder ¼ cup egg whites ¼ cup cottage cheese 1 teaspoon vanilla extract 1 teaspoon ground cinnamon Instructions 1. Mix all of the ingredients together in a bowl. 2. Preheat your pancake griddle and grease with a touch of coconut oil. Add the batter to the preheated grill to form 3 pancakes. Once bubbles form, flip the pancakes to cook the other side. 3. Remove from heat and serve immediately ....

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  • Never Give Up

    Never Give Up

    It's easy for past/current failures get you down. It can be frustrating waiting for results, but, as I shared last week, conventional results aren't the only thing to look forward to. One of the ways I've found to encourage me along this journey is to re-define what it means to fail. Writer Elbert Hubbard said, "There is no failure except in no longer trying." Persistence is what matters! Just don't give up, and you'll find that is success... it's in the journey, not the destination. It's understandable that you may be struggling right now - like, really struggling. I hope you'll lay down the idea that you're failing and instead take up the truth that you matter, you are doing an ....

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