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Travel/BusyDay Foods

So I was gonna give you some awesome Thanksgiving healthy recipe.. That would be great, right?!

Buuuut, let’s keep it real here.. Life is busy and really what we all need is a super easy way to keep up with our days without ending up grabbing a big mac, or coffee shop pastry right?!

Also.. I figure you’ve got some travel coming up/days where you may not be in your own kitchen or in control of prepping healthy foods.

Here is my super simple set up – that covers all your bases!

Your Bases =

  • Yummy
  • Nutritious
  • Energizing
  • Filling
  • Releases kickass superpowers

These foods Daily

Bulletproof Instamix  (1-2).

Bone Broth Protein Packet 1/day 

Justin’s Almond Butter  2/day

RX Nut Butters  1/day 

Amazing Grass 2-3 /day 

Nut Bag ( snack bag of  10 macademia nuts or 10 brazil nuts +1/2 cup large coconut flakes) – 1/day

 

This set up will get you your daily dose of Top Proteins, Healthy Fats, Vegetables AND caffeine:)

 

Do exactly This

Breakfast :

  1.  Bulletproof Instamix  –  Stop at your best choice for coffee each AM – Order 2-4 shots of espresso with about 1/2 cup of hot water (AKA – Italiano) and dump this baby in there, stir well and enjoy!  Not into espresso, no sweat- pain coffee – bout 10 oz will do the trick.

This IS your breakfast – you’ll be holding steady for 3-4 hours – need more info on why this works/what it’s about? Cool.. CLICK here for all that.

WHEN HUNGRY – 3 hours/ ish after bulletproof  hit this up

2. Amazing Grass + Ancient Nutrition Bone Broth Protein packet  This is your veg!  Toss this in a blender ball bottle

Shake the crap out of it – down it and feel awesome!  What’s that? Does it taste good?  No – this is bone broth protein + the best stuff from our good green earth.. but it’s goddamn worth it – so plug your nose, chug it quick and feel damn proud of yourself

3. Wait till hungry (jst don’t go over 5.5-6 hours) – then enjoy your nut bag

4. No good options for lunch? – No sweat – open up that second amazing grass + justin’s almond butter

5. USE the RX nut butter – ONLY on high activity days. Getting in a bunch of walking – over 3 miles OR heading into a workout? Great squeeze this delicious butter in your face:)

You do NOT need this if you are not active- unless you like seeing extra inches on your hard working bod.  Stick with plain Justin’s on your days where you’re mostly sitting.

\

OKay – that’s it! keep these on you and you’ll be sitting pretty! ( and calm and smart and strong)

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October Recipe! Lamb and Escarole stuffed Acorn Squash

Preheat oven to 425.

FIRST Bake acorn squash:

  1. Slice in half – 3 acorn squash (each person gets a half)
  2. Sccop out seeds in center and place facedown in baking dish – add 1 inch of cold water
  3. Place in oven and let bake for 30 mins.

**once timer goes off, drain water – turn face up and bake for another 15 mins

FILLING

  • 2 tbsp ghee
  • 1 sweet onion – diced
  • 4 celery ribs diced
  • 4 garlic cloves minced
  • 1/2 tsp cinnamon
  • 1 tsp dried thyme
  • 2 lb grass fed lamb
  • 1 cup tomato puree
  • 1 cup chicken broth
  • 4 cups escarole

 

  1. Get out a very large saucepan – drop in ghee and let heat over med heat for 1 min – add the garlic, celery and onion. let saute on low for 3 mins
  2. Add cinnamon and thyme – stir and let suate for 1 min more
  3. Add lamb and cook for 4-6 mins till good and brown
  4. Add Tomato puree and chicken broth

Mix evenly and let simmer for 10 mins on low

Add escarole bout 1-3 mins before done (so 7 mins into simmer time)

DONE!

Scoop lamb mix into acorn squash – Put BACK in oven on Broil for 2-5 mins.

ILOoove topping this with a little grated pecorino, sheeps cheese, + some avocado

 

ENJOY!

 

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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

  1. 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!)
  2. In a large bowl, mix together the tuna, scallions, and cilantro. Add the mashed sweet potato to the tuna mixture, and gently combine.
  3. 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.
  4. Use your hands to mix everything together because that way you can make sure that the fish chunks aren’t overly broken up.
  5. Scoop a ¼ cup of the mixture into each greased muffin tin cup and flatten with the back of a spoon.
  6. Bake the tuna cakes for 20-25 minutes or until an inserted toothpick comes out cleanly.
  7. 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.
  8. 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!

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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

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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!

 

 

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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

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How exactly to “let go” so you can reach your goals.

You’ve probably had someone tell you at some point in your life:  “Just let it go” or “You gotta release that”

So how’s that gone for you?

I gotta say – “Letting go” is effing hard! Recently I wanted to punch some well meaning people in the face every time they told me, “ya gotta just let that go”

It’s a super hard thing to pry our stubborn brains of something that is keeping us from moving forward.. at least it is for me.

That’s why I was stoked when I found a super easy way that totally worked for me to ” Let it Go!”

Just so ya know – “Letting Go” will serve you in reaching ANY goal, because we free our minds to take on the hard challenges we may be struggling with. Doesn’t matter if it’s with your foods, workouts, work life, family life OR other stuff.  Try the below steps on anything that you’ve been butting your head against the wall about:)

CLICK HERE for my let go with Video

HOW to Let IT GO.

  1. SHOW UP- Step up to your obstacle

  2. OWN UP – Come from a place of love and HONESTLY state how you feel

  3. MOVE THE F*** ON!!

This is best explained with a short story..don’t worry I’ll keep it brief.

Recently I was listening to my friend. James, talk about how he’s been bogged down with the news. World events, political climate.. basically stuff is getting to him and making him not do or be very good on a daily basis. James said

“I’ve been such and ass lately! Just the other day I was getting on the bus and totally bit this girls head off, I mean she DID totally cut in line, but I totally bit her head off. Once I heard myself I felt ashamed. She shoved her way to the front and I angrily stated “Do you NOT see the line!”. Everyone in line stopped and looked at me, She said “You don’t have to get so upset” I was immediately ashamed and hated what I had done.

After a few minutes, I calmed down and went over to her on the bus, she was early 20’s had big headphones in and I made eye contact with her, I sincerely said ” I am truly sorry for how I treated you”

She kept a neutral gaze and looked at me, but I knew she heard me.

Then I got off the damn bus

BOOM!  There it is. James states it so well

  1. SHOW UP- Step up to your obstacle

  2. OWN UP – Come from a place of love and HONESTLY state how you feel

  3. MOVE THE F*** ON!!

That’s it! It doesn’t matter if your obstacle receives you or denies you – it’s just you stepping up, owning up and moving on.

I hope this helps you as much as it helped me. CLICK HERE to check out what I had to let go of, and HOW it got me to crush some serious goals.

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June Dish o’The Month

Citrusy, Beet, Fennel Salad with Arugula

I LOVE this recipe for summer.It’s chock full of liver detoxing ingredients (counteracts your fav adult bevvies) It’s also packs tons of vitamins and mineral to keep you strong and lean

Beet,Fennel Salad with Arugula, Spinach and Citrus Dressing

AWESOME topped with walnuts and avocado

SALAD

*food processor works best for this recipe – use shredder attachment

  • 2 large beets Shredded (cut of ends, slice in half before shredding)
  • 2 large fennel bulbs (slice off ends and feed into food processor)
  • 3 cups arugula
  • 2 cups spinach
  • 4 mint sprigs

DRESSING

  • 1/4 cup hemp oil –  ** EVOO is also good here, but Hemp has more omega 3’s
  • 1 large grapefruit juiced (just slice the sucker in half and squeeze the heck out of each half)
  • 2 small limes juiced – bout 3 tbsp
  • 4 tbsp balsamic vinegar

 

Directions:

Shred beets and fennel, place in large bowl, add spinach, arugula and mint

Put all dressing ingredients in a mason jar and shake vigorously OR whisk well in a small bowl

Toss well, top with walnuts and sliced avocado. ENJOY!

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June Tight Buns and Guns Moves!

Summer is here!  Grills have been lit up, cut offs and tank tops are making their yearly appearance. That means it’s time to firm up those glutes, abs and arms!

Don’t worry, I gotcha covered:) Check it out below:

  • Top Move to Firm up your Guns AND Buns!

Kettlebell Push Press

I love this move. It’s a lot of bang for your buck! You’re working your glutes, lats, entire core, biceps and triceps! Hello daisy dukes, tanks and swimwear:)

Follow steps below:)

 

  1. Dbl clean two Kettlebells. Something you could overhead press (in great form!) 12 x
  2. Hold in rack position
  3. Take a small squat- 1/4 squat to big overhead press up. Hold at top briefly, fully extending arms.
  4. PULL the bells down, keeping your butt tight and ribs pulled down and in.
  5. ONCE back at rack position, allow your next small squat to firm overhead press.

Do 4-6 rounds of 8-10 reps.

Pair this with a 3 minute high cardio move, such as jump rope, box or floor jumps, stair runs etc..

 

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RYTHER. Because Sometimes Mom Can’t Do The Job

This is a different Mother’s Day post- But a much needed one…

We all know that one of the hardest jobs is being a Mom. To raise and mold a tiny human into a good one is no effing joke.

What if MOM can’t do her job.. That’s why Ryther Exists

We all know of lives that had mother’s fighting their own battles and simply couldn’t be MOM. What happens to those tiny humans and what happens to those families?

Who else can literally do the Job of a Mother?  Nourish, educate, comfort, lead, bring safety, calm, peace of mind and health to a child- NO one else in the family can do ALL of this – I know this for sure.

That’s Why Ryther Exists.

This place is no joke. They do the heavy lifting and get kids back on their feet when the family can’t get on their own two feet.

I know firsthand. They saved my Nephew’s life.  Please watch to understand exactly How Ryther saves lives and why the lives the save make the world way more awesome.

I am sharing this because more people NEED to know of Ryther to use OR to support them

Five years ago, I brought my nephew to Ryther for therapy to help him undo the pain that his mother’s mental illness has brought to his life.

Robin Bennett, the Funds Director at Ryther asked me to share my personal experience with Ryther so people could better grasp EXACTLY what Ryther does and how it transforms lives. I share this with you, in the hopes that if you need or know of someone needing these resources you can reach out to Ryther

OR – If you are doing great and ” Strong as a Mother!” Perhaps you can pay that strength forward and help out others that simply cannot do the heavy lifting.

Here’s a quote off Ryther’s site explaining exactly who they are and what they do

 

CLICK HERE TO DONATE

CLICK HERE TO FIND OUT MORE About RYTHER

Ryther is a recognized leader in psychiatric and behavioral health services for children and their families facing complex challenges. We are dedicated to providing comprehensive services and innovative treatments. We guide, coach and teach so that every child and family we work with may experience new ways of thinking, develop positive relationships and realize a better life

I hope this helps you appreciate mother’s day even more- to know that perhaps you are lucky to have a great mom, OR to know that there is a jaw dropping resource out there for people needing this help. And if you are not a child or live out of state – please still reach out, they just may have some awesome resources you can totally turn to.

Happy Mother’s Day!  From me and Noah