Posted on August 27, 2018 | Awesome Foods

Why Avocado’s are awesome

Okay.. so you’re a pretty smart person, right?! You watch Ted Talks, listen to NPR and scroll through Huff Post:)

You get that avocado’s are healthy. But did you know that they totally help you burn fat, drop inches, keep you smart, stay full longer and help decrease anxiety?

They totally do ALL that

Wait, but you don’t want to eat too much, right?! I mean they have a lot of fat.

WELL, let’s clear that up for you. I’m gonna let you in on why I eat 1-2 avos a day and am staying at my lowest body fat ever + last check up at the doc with blood test, says I’m uber healthy on all my levels!

I’m gonna keep this quick and simple – Let’s go over exactly how much you can have – based on your daily activities. PLUS the big bullets on what avocados do for you, so you can impress your friends:)

(If you’re a nutrition nerd like me, or just super curious I put all the nitty gritty info on our green buddies at the end)

HOW MUCH AVOCADO YOU CAN EAT, to stay healthy and not get fat

1 whole large avocado/ day for the human that moves for 1.5 hour total per day.. that should most of us.

Nope this doesn’t have to be a gym full hour workout. This rule applies for anyone moving around lifting stuff!

This could be a bunch of 2×4’s as you build that new deck, the laundry basket and swiffer as you clean up your house. Or heck! even that football or softball as you play catch in the backyard. BUT this does not apply to you if you have your hiney in a seat all day.

What if you’re super active?

Go ahead and stick with 1.5 LARGE avocado. not the lil’ guys

What if you’re on your butt most of the day?

Stick with half a large avocado OR 1 small avocado..

Here’s why you should totally get this superfood in your daily life.

1. Chock full of essential Monounsaturated Fats.. MUFA’s = The good fats! Here’s why they’re great for you

Increase nutrient absorption = all those kale salads, chicken breasts and cauli rice you’re eating.. wouldn’t it be great if your body’s cells hoovered those nutrients right up so you got full faster, decreased work on your gutt, and actually used all that stuff way easier for all the stuff you NEED to do, like think and pick up stuff:)

Yup! that’s what happens when you literally take in the good stuffs from your foods way quicker and easily.. thank you MUFA’s!

Make you full faster. That’s cause MUFA’s increase Leptin.. Your “I’m full” hormone.

Hunger is the busy person’s enemy! You gotta get stuff done, you can’t be hangry and filling your time with looking for food or sitting and eating all day, right? slam some avo on that burger patty, turkey sausage, eggs or salad and you’ll gain an Additional 2 hours btwn meals.

Boosts Brain Health. All our hormones (chemical messengers) travel on pathways.. Synapses.

Think of healthy fats (avos) like fresh concrete on an old road. Now think of your hormones (messengers) as cars. Avos and other healthy fats keep that road smooth, free of potholes and cracks.. Now when you need to think a lot (exam, work mtg..) or react quickly to anything (game of catch, distracted driver in front of you) you’re gonna do it all faster and better – because you paved that road!

Boosts Gut Health– Did you know that your gut is literally your “second brain” Truth! That’s because your gut speaks to your brain via the vagus nerve. Don’t worry about these details (you can nerd out with me later in person on that) just know that healthy fats coat your digestive tract and keep you from feeling tired, bloated,gassy and crampy.
Make you Sleep Better – This is thanks to that Leptin hormone (same one that makes you full faster and keeps you full). With more Leptin – comes increased melatonin. That does not mean you will get sleepy when you eat avos.. Just sleep BETTER when you do get your ass to bed:)

You know what drops Leptin? (This is what you DON’T WANT to do)

CARBS, sugar, alcohol.. Just OPT OUT of that fruit smoothie or piece of toast at breakfast. Instead add 1 small Avocado to your smoothie.. take out some fruit AND take the toast away – add more avo to your plate!

OKAY – there’s a TON of Nutritional Bene’s – Here’s a couple links to them all

Dr. Mercola science and info on Huffington Post

Medical News Today Article

– But here’s the quick jist on nutrition

They pack

Fiber
• Potassium (more than twice the amount found in a banana)
• Vitamin E
• B-vitamins
• Folic acid
reduce risk of cancer
increase bone density
reduce anxiety and mood disorders
improve vision
help absorb vit D and calcium
Reduce Depression!

ONE small caveat- Avos are Omega 6 MUFA’s .. that means the more you eat- definitely increase your Omega 3’s

(fish, MCT oil, coconut products – milk, flakes, oil, walnuts, macademia’s, brazil nuts, pecans, sunflower seeds, hempseeds, flaxseed)

Posted on July 30, 2018 | Strong Moves

August Newsletter W/VIDEO

Don’t lose your cool!
3 super easy tricks to stay lean AND do all the things this summer

Napping it up in a hammock looks pretty sweet, right?!

What’s even sweeter is the fact that getting more sleep will actually get you to drop inches and body fat- perfect for feeling awesome in your cut off shorts and sexy tanks!

That science is below for you (scroll to blue box below) Check out how you can use your smartphone to make darn sure you get more sleep! I struggle with getting my butt to bed as well, and these tricks totally work

I also totally have a hard time getting in my workouts in summer..these days are packed and we simply run out of time for ourselves! No sweat.. I made you a totally doable workout VIDEO you can do anywhere and with no additional equipment needed, best part is it only takes 10 mins.

And of course I’ve got a kick ass recipe for you to boost your powers on all level and keep you turning heads. Now get to it! Scroll, CLICK, Learn and DO! You’ve got awesome stuffs to keep up with:)

Travel Workout VIDEO

Take this on your next road trip
Or just waaay too busy day
(takes just 10 mins)CLICK HERE for VIDEO + Guide

Homemade Egg Bites

Starbucks changed their recipes and we’ve been getting wrecked for it, YIKES!

NO MORE Sous Vide Egg Bites!
(Unless you like being tired and bloated)

CLICK HERE for Recipe

Forge a defined, lean bod with killer power and endurance. DO Kettlebells!

CLICK HERE to learn why they work so well + Sign up for next Kettlebell 101 class series

Turns out your smarty phone can totally help you build muscle and drop Inches

It’s all got to do with getting your ass in your bed earlier each night…I know I suck at this too- but these tools totally help!

CLICK HERE for these super simple and awesome tools

Posted on July 27, 2018 | Strong Moves

SLEEP is more important than diet or workouts.

Many people still think they need to burn more calories that they eat OR they need to do a bunch of cardio to lose weight. Neither is true.. in fact both will add stress to your body which will cause your body to hold onto body fat. To lose weight and improve brain function we need to work with our bodies and sleep, ideally 8 hours a night.

Here’s a cool fact to remember, muscles are made in the bed! If you’ve been lifting heavy to create more muscle, you need to sleep at least 8 hours on those days that you lift. This is because muscles repair when you sleep and this is how muscle is created. You create micro tears when you lift.. you body repairs those tears and forms muscle when you sleep.

As humans we really do need 8 hours of sleep a night to stay healthy and perform well. If you have physique goals.. like getting more defined muscle or feeling stronger.. you need to get more.

Below are two podcasts with sleep experts

Tom Bilyeu’s Impact Theory with Sleep Expert Shawn Stevenson: “Why Sleep is more important than diet” Nov 29th, 2023 ( https://open.spotify.com/episode/5XCTtziAPnVnkkhfEIgf6X?si=JEAJkIEART2beGEEnR57AQ)

2. NPR interview and article with Sleep Scientist Matthew Walker :

https://www.npr.org/sections/health-shots/2017/10/16/558058812/sleep-scientist-warns-against-walking-through-life-in-an-underslept-state

Just hit play on the top left to listen on that link

NOW, DO this:

Use my 2 top tips that’ll make darn sure you get your hard working booty in bed earlier every night!

1. Set alarms on your phone.

Right now look at when you should be in bed tonight.

Now look at what’s going on before that. Say you’re out at happy hour with friends.. set an alarm for the time you need to LEAVE – so you are home a good hour before you need to go to bed.

(you need that hour to putter around and recalibrate from the day)

SO for example – I’ll be hanging with friends tonight. I gotta get up at 5 tomorrow – that means I need to hit the hay by at least 10 pm. I set an alarm for 8:45 PM.. that way I make sure and get headed home by 9 to get to bed by 10 – SEE!

This seriously works!

Now – repeat this for your next 3-5 days.TRICK is actually DOING THE WORK- right? Don’t screw this up and ignore your alarm. If you do.. you’ll stay up longer and you are gonna reap WAAY less results. You’ll actually burn LESS calories the next day and NOT see the defined body you’re putting in valuable gym time on.

2. MY next best trick. Zero APP

Fasting App created by Kevin Rose backed by science from Dr. Satchin Panda.

Even if you’re not into the fasting thing. Know that the less food you have in your belly when you go to bed, the better you will sleep and the better you will feel the next day. ALSO – if you stop eating earlier (eat dinner earlier) you will go to bed earlier! See how that works:)

You click on it when you are done eating your last meal of the day. Then again the next day when you put your first foods in your face. First foods do not include coffee:)

So – grab your phone, download the FREE APP – ZERO

AND don’t forget to set those alarms on your phone for your upcoming busy summer nights

Posted on July 25, 2018 | Uncategorized

Safe Egg Bites

Sooo Turns out the Starbucks Egg Bites – Sou Viex egg white bites

are SUUUUPER NOT good for us.

Well, so long as you want to stay lean, boost your energy, not pack on a gut or feel crampy and crabby later

This is because these babies are chock full of low quality cow dairy!

As my clients know – Cow dairy has this intensely pesky protein (casein) that slow your metabolism AND inflames your body.

Heck the first ingredient in Starbucks egg bites is cottage cheese, there’s also dried whole milk powder in here and a bunch of other stuff that’s gonna piss your body off and act like kryptonite to your body and brain.

Instead – make up a batch of these! Save your body and some money

I pack these on busy days- super delicious cold and on the go.

**PLease know you can opt out of the spicy and change up your proteins! – Try ground beef or shredded turkey etc..I would 3-5x this recipe and freeze it… in fact that’s what I’m about to do tomorrow:) ENJOY!

Spicy Tuna Egg Muffins
Yields 12 cakes (dbl or triple and freeze to have tons more down the road or for more people)

Ingredients

3 tablespoons melted ghee, divided
10 ounces canned albacore tuna packed in water, drained
3 scallions, thinly sliced (about ⅓ cup)
2 tablespoons finely minced fresh cilantro
1⅓ cup mashed baked sweet potato
finely grated zest from ½ medium lemon
1 tablespoon minced jalapeño pepper
3 large eggs
½ teaspoon red pepper flakes
Kosher salt
Freshly ground black pepper
3 medium lemons, cut into wedges (optional)

Instructions

Preheat the oven to 350°F, and use a brush to grease a 12 cup reg sized muffin tin with one tablespoon of melted ghee. (Or skip this part and just line the tin with parchment muffin liners!)
In a large bowl, mix together the tuna, scallions, and cilantro. Add the mashed sweet potato to the tuna mixture, and gently combine.
Then, mix in the lemon zest, jalapeño, the remaining two tablespoons of ghee, eggs, and red pepper flakes. Season with salt and pepper to taste.
Use your hands to mix everything together because that way you can make sure that the fish chunks aren’t overly broken up.
Scoop a ¼ cup of the mixture into each greased muffin tin cup and flatten with the back of a spoon.
Bake the tuna cakes for 20-25 minutes or until an inserted toothpick comes out cleanly.
Transfer the cakes to a wire rack to cool. The easiest way I’ve found to get them out is to put the wire rack on top of the muffin tin, flip everything upside-down, and tap them gently on the counter.
Grab a lemon wedge and squeeze some juice on your tuna cake before your pop it in your mouth. They’re fantastic right out of the oven. Alternatively, store them in the fridge in a air-tight container for up to four days, and when you’re ready to eat, skillet-fry the cakes in some melted fat over medium heat. Crisp the edges, and you’re good to go.

Also totally good to grab out of the fridge and eat cold on the way to whatever awesome stuffs you have waiting for you!

Posted on July 25, 2018 | Strong Moves

Summer Do Anywhere Workout

Here’s the Detailed Moves, Listed out for you with Reps.

Do section A – 2x = warm up

Then Section B 2-7x (10-40 mins)

Whatever you can fit in! ANYthing is better than nothing Up to 5x a week. (consecutive days are great on this)

Posted on June 29, 2018 | Uncategorized

Your It

Here’s an awesome way to get the body you want this Summer. I’m talkin’ drop those stubborn pounds, belly bloat and see more muscle definiton. Ready?!

Get IT – This is what Pro Athletic Trainer and EXOS biz owner Mark Verstegen gets his clients to do. And I gotta say IT totally effing works!

With IT – you will finally do all the shit you need to do to see AND feel everything you want on and in yourself:)

This Mindset tool is straight from two bomb ass Pro’s in the fitness industry. You can listen or watch! CLICK HERE to get your BEST body transformation tool – Your IT!

” Ya gotta start above the neck” Scroll to Minute 8 on the vid or podcast to Grab YOUR IT

If their handsome pics don’t make you wanna listen up- their groundbreaking companies and epic credentials will.

Mark Verstegen

Owner of EXOS training systems – This dude and his team has transformed pro-athletes to seriously up their game with this very tool.He shared this with Aubrey Marcus on this recent podcast– that gave me the kick in the pants I needed and has helped me drop 7% bodyfat in the past 2 months!

Aubrey Marcus-Umm if this photo doesn’t make you wanna listen to him (hubba hubba!) Then his credentials will. Marcus is a groundbreaking fitness leader- Owner of ONNIT. Literally the best fitness resource company I’ve come across. He’s got amazing resources from training certifications to supplements, nutrition info, workout equipment, workouts and inspirational podcasts to keep you going strong .. heck he’s even got an amazing clothing line!

DO NOT miss out on this tool! Unless you like wasting your time and energy…

CLICK HERE to listen OR watch NOW!

https://www.aubreymarcus.com/blogs/aubrey-marcus/aligning-passion-and-purpose-with-mark-verstegen-amp-142

Posted on June 29, 2018 | Awesome Foods

July Newsletter!

Hey! It’s officially summer.. Awesome, Right?!

Bring on the BBQ’s, road trips, happy hours, campfires …whatever blows up your skirt:)

I love all these things! What I don’t love is when I overdo it, have too many fun time drinks, give into those chips and pizza.. basically I totally hate looking in the mirror and seeing a bloated belly and puffy face.

If you hear me on this – We’re in luck! The mental lashings can stop NOW

I’ve been tapping into an awesome tool this past month that is totally keeping me from getting that next drink AND getting me way more out of my workouts. This is a HUGE game changer. Plus it’s straight from 2 super hot, smart men..

Aubrey Marcus and Mark Verstegen. CLICK HERE for hot guy pics with jaw dropping companies and credentials

CLICK HERE to grab this PODCAST tool. Your IT! This has gotten me to drop 7% body fat and rock a more sculpted body in just 8 weeks.. seriously.

Just CLICK and listen– (whether you like to rock pods or video, you’re covered) Know exactly what to do to feel and look fanfreakintastic!

(Fanfreakintastic = sweet lookin’ lean bod with defined muscles + boost in mood and energy)

NOW – check out my next two best tools

MY top Core move to get you some killer guns and keep those abs sculpted

CLICK here to learn why Push Ups get you killer abs and arms + Your exact Step by step Push up program.

MY new 2 fav recipes. Perfect to bring to your next event OR a quick fix for dinner tonight

I’ve got a super easy Sausage, kale, cauliflower casserole + A super easy and delicious salad to bring to that next BBQ.

Lastly -THOSE BELLS!

You know it.. I’m a huge fan of kettlebells! That’s because they torch fat and get you super strong and defined in the least amount of time. They also can go anywhere with you! Perfect for busy everyday life and any travel! Camping? No prob – toss in a 12kg-20 kg bell and you’re good to go on your workouts- 20 mins is all you need to keep on track.

Same thing for busy days running kids around – whip out a kettlebell workout in your living room, backyard, park or office

Don’t know what the heck to do with bells? Take my next Intro Series! CLICK HERE for info

Not into Bells? CLICK HERE for my other reg, fat torching group classes

That’s all I got for ya – just some game changing shit to keep you looking awesome and feeling kickass! Happy July:)

Hit me up for one on one coaching – online or in person Scroll down for all contact info.. heck feel free to ring my cell (206)931-3605. I’m sure you’re someone pretty rad:)

Posted on June 27, 2018 | Uncategorized

Summer workout VID+ Push up tips:)

WHOOPS!!

I sent you the wrong link! No Sweat, I fixed it by putting my vid here for you:)

For your Summer travel VID – Just CLICK HERE

SUMMER WORKOUT VID- for vid + step by step workout

If you missed last month’s tip on better Push ups – Here you go as well:)

This is my training Vid I have to send into MY COACH, the great Karen Smith – Who is the queen of the one arm push up. She’s got me set up to get all the way to the floor on these suckers by October!

Push ups have HUGE payoffs.. they are one of the most simple and most beneficial exercises. Too bad most of us are totally botching them and simply wreaking havoc on our bods.

Don’t feel bad – I used to botch them big time as well. But once we know better – you will SEE the transformations!

you’ll know because you’ll feel the work in your CORE – not just your arms. Both will definitely tone big time

Here’s how to get the most results from your 2 ARM or 1 ARM push ups

1. Keep your elbows in – Elbows out simply builds wide shoulders and turns off your core – STOP THAT!
2. Keep your butt tight as possible! – This keeps your deep abdominal muscles on
3. Go all the way down and up. – Stop cheating yourself and going half way – NOSE to the floor friends.

Can’t quite nail all that – No sweat – all ya gotta do is bring the floor up to you! No assists or knee push ups.. This is greatly holding you back.

SImply pick a raised surface – find a height you can get all the way down to AND all the way back up from after touching your nose.

Do this protocol 3 times a week

Have at least 1 day between each set up – SO maybe Tues/ Thurs/ Sat set up

Tues = find the height you can do JUST 1 full push up down and up – maybe this is a wall in your house OR a raised step – with 13 risers.

Do 1 full push up – then go do some challenging cardio for 2-3 mins – come back to your next push up- JUST ONE, Repeat 5x. So 5 Push UPs, 10-15 mins cardio

Thurs = Pick a riser height you can do 5 push ups in a row – so maybe 15 risers. Right after that hold a long arm plank for :20 counts

DO something for 2-3 mins again – abs, jump rope, stay fast and loose

Repeat 3x on this

Day 3 = 3 push ups – so maybe 13 risers.

Again recover for 3 mins between each set – stretch, do some cardio – Just DON”T use your arms!

I’m sticking to this exact training regimen myself on my 1 arm push ups- most of all stay patent – you’ll get there!Do the same thing – just use 2 arms!

And if you wanna know more about this One arm Push up deal – check out the Bodyweight Cert through Strongfirst – it’s pretty cool!

Posted on June 27, 2018 | Uncategorized

July Recipes! 2018

Sausage, Kale and Cauli Casserole

1 large head cauliflower – cored and cut into bite size florets ( or idk up Trader Joe’s already done for you Florets!)
1 tbsp coconut oil
1 lb italian sausage
1 med yellow onion – chopped
3 cloves garlic minced
1 tbsp fresh thyme
1 (28 oz) can diced tomatoes
4 cups kale – chopped
1/2 cup walnuts ** optional

Directions

Preheat oven to 350 F. Bring a large ot of water to boil. Add cauli florets and oil for 2-3 mins. Drain and rinse with cold water. Set Aside

heat coconut oil in a large pot over medium heat. Add sausage and cook, stir to break up large pieces, cook until mostly (80%) cooked

Add onion and cook, stirring occasionally- 3-5 mins

Add garlic and thyme. Saute for 1 min – add tomatoes and bring to rapid simmer. Cook 3-5 mins

Stir in Kale until wilted. Season to taste with Salt and pepper. Remove from heat and stern cauliflower. Transfer the mixture to a large casserole dish (9x 13) top with walnuts (optional)
BAKE for 15 mins.

** I love topping this with shredded pecorino -sheeps cheese.
ENJOY!!

Chinese Cabbage Salad

Dressing:

1/4 cup rice vinegar
3 tbsp Apple cider vinegar
3/4 cup EVOO
2 tsp minced ginger
2 tsp minced garlic
5 tbsp raw honey
1 tsp toasted sesame oil
1 large grapefruit juiced

SALAD

8 cups shredded cabbage

2 carrots shredded

1/2 red onion chopped

chopped fresh cilantro

Toppings:

Shredded chicken, sliced cold flank steak, flaked Tuna (wild planet is great) Avocado , sunflower seeds, walnuts, cashews