Only 7 Ways to Lose Weight (resource)

Sweet Potato Toast

recipes Mar 14, 2019

These are so fun, packed full of nutrients and SUPER tasty! 
Get creative on your toppings!
Sweet Potato Toast
*Preheat oven to 350.
*Trim both ends from the sweet potato using a knife.
*Slice sweet potato lengthwise into 1/4-inch thick slabs using a knife or mandolin slicer.
*Arrange slabs in a single layer on baking sheet.  
*Bake for 15-20 minutes or until potatoes are tender but not fully cooked (watch to be sure they don’t burn!)
*Remove pan from oven and allow potatoes to cool on wire rack completely before transferring to a lidded container storage container. 
Store in the fridge for up to 4 days.
*Toast before topping in a toaster or toaster oven
My Favorite Toppings so Far:
Plain Greek Yogurt
Fresh Blueberries
Drizzle of Maple Syrup
Shredded Chicken
BBQ sauce
Almond Butter 
Plain Greek Yogurt
Drizzle with Honey
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How dating advice can apply to your food.

Uncategorized Mar 11, 2019

When you are selecting food just as when you are selecting a partner here are the steps you should consider. 


Where do the good ones hangout?


The chances of finding a high quality mate in a bar are very slim.  You need to go where there is a higher concentration of loyal, consistent, and healthy people.  It's the same with food.  Bar food is not the type of food you should get married to.  (For this article married to food = eat it, since once you eat it that food becomes a part of you).  You need to go where the good food hangs out.  Not the chip isle of the grocery store.  Shop the produce, deli, fresh meats, eggs, etc.  The middle aisles of the grocery store are generally full of the non-marriage material and cheat on you types of food.  They promise you happiness and health but once you marry them, they turn around and make your pants too tight and you depressed. 


Don’t trust the online dating...

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This Key Person Can Change Your Life

mindset Mar 09, 2019

I've been fortunate to have many mentors in my life. From my dad to my brother, my counselor to my pastor, I am blessed to have people that can speak into my life and tell me what I need to hear. Pictured is one of my professional mentors, Todd Durkin.

Years ago I used to avoid this type of relationship. I feared change and I didn't want to hear from anyone about how I could do things better. It's no wonder that I languished in a job I hated and tried to numb my feelings of anxiety and worry by any means necessary.

All it took was one person at the right time pushing me into a positive direction that got me to change my life for the better. 

I chose to jump in. I got to a point where I knew I had to go all in. The lifestyle I had was not taking me where I wanted to go. So I changed cities, moved in with my parents, and took a minimum wage job doing something that I loved. And then I spent time and money investing in myself to grow and change.

I now no longer make minimum wage...

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Nothing is better for you than sugar!

healthy lifestyle Mar 06, 2019

So sugar is the ultimate health food?  Ok, this is definitely a case where punctuation matters.  It actually should say… 

Nothing, is better for you than sugar!

Here’s a true story for you.  A sugar-boat shipwrecked in 1793.  5 sailors survived and so did some of the sugar that they were carrying.  They were marooned on an island.  On the bright side it only took 9 days for them to be found! 


Here’s the shocker!  They looked like they had been marooned for weeks if not a whole month.  Their bodies were wasted away and they were in real bad shape.  They had been eating the sugar they were transporting (and drinking a little rum too).  This event surprised Francois Magendie the French Physiologist.  He decided to run an experiment where he fed animals sugar and only sugar but plenty of calories to live.  They wasted away and died quite rapidly. 

This lead to the realization that it...

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Face the Brutal Facts

Uncategorized Mar 05, 2019

Sometimes I screw up. Here's what happened:

I recently received a message from a client whom a consider to be a dear friend. She has made incredible progress in our program. She ran into some unique and challenging injuries that we (and some expert physical therapists!) had to work through. In the midst of that she was prohibited from doing cardio exercises, as they may have aggravated her injury. 

I told her our workout schedule for the month so that she could come to the strength focused days and keep making baby steps forward in her progress. Then we made a last minute change to the workout schedule and I forgot to tell her about it. She showed up to a cardio day and was crushed. We had a brief conversation and she left, head hung low.

I felt awful.

I wanted to make that up to her, and I did. But those moments after she left the studio were some of the most important that she experienced that year. Here's the message she just sent me regarding that situation:

"What you don't...
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4 Ingredient Chicken Zucchini Rolls

recipes Mar 05, 2019

Serves 6
3 cups cooked shredded chicken breast — skinless
2 cups + 1/2 cup store-bought spaghetti or marinara sauce or homemade tomato sauce
3 medium zucchini — sliced lengthwise- 1/8" thick (I used a mandoline to make the zucchini slices.)1 1/2 cups shredded mozzarella
*Preheat oven to 375°.
*In a medium bowl, mix shredded cooked chicken and 1 1/2 cups of tomato sauce. Stir well.
*In a casserole dish, spread 1/2 cup of tomato sauce on the bottom.
*Before you start assembling the zucchini rolls, place a piece of wax paper, aluminum foil, or a clean cutting board on the counter and lay out the zucchini slices.
*First, spread about 3 tablespoons of the chicken mixture over each individual zucchini slice.
*Then, sprinkle some mozzarella cheese. Save 1/2 cup of mozzarella cheese to top the zucchini noodles when you place them in the prepared casserole.
*Carefully roll up and place them in the prepared casserole dish.
*After that, top the...
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Chicken Curry Salad

recipes Mar 05, 2019

In February I had the pleasure of going to Waco Texas with my mom to do the whole "Chip and Joanna" experience.  For those of you who don't know them- they are an amazing couple who renovated houses in the Waco Texas area.  They also have a store "Magnolia Farms aka The Silo's"  and restaurant called the Magnolia Table.   We had the chicken curry salad and it was delish!  I decided to re-create one of JoAnn's recipes into a little healthier version.  
Chicken Curry Salad (serves 6)
4 cups Shredded chicken breast
1 cup chopped celery
1/4 cup minced chives
1/2 cup sliced almonds toasted
1 cup 4% greek yogurt
1-2 tbsp. Liquid Amino Acid or Coconut Amino's (has a soy sauce flavor)
2 tbsp. Curry Powder
1/2 tsp. Garlic Powder
1/2 tsp sea salt or Himalayan Salt
1/2 pepper
Shred the chicken and add in the celery, chives and almonds.  I like to combine all the other ingredients and then add to the...
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Why GMO’s are a good thing

healthy lifestyle Mar 04, 2019

 It’s really easy to find things to demonize.  Turn on the news, read a newspaper, or gossip about the neighbors.  It’s easy to find someone to criticize or blame for a problem.  If we can step outside of ourselves and see the other angles it can be very enlightening.  It doesn’t mean you change your beliefs.  It just means you understand the other point of view better. 


When we get into this black and white thinking it takes us down a bad mental, emotional, and spiritual path.  Now before I tell you about the good of GMO’s let me assure you that in our modern 1st world country we have infinite choices and we should choose not to eat GMO crops for the most part. 


So why are they good?


Let me explain to you how I came to understand the gray area.  We have a book called “the kid who saved the world” by Andy Andrews.  It’s a kids book and it’s super cute. ...

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Unauthorized Food Pyramid

Uncategorized Feb 28, 2019

I’m not a dietician or nutritionist but I do listen to what they say.  I decided to make a food pyramid that was a little more reality friendly and still helped people to understand what they should be eating. 


The least controversial of these is the top and bottom of the pyramid.  Most people, no matter what “diet” they promote, would agree that the fewer processed foods anyone eats, the better.  Also, most people would not argue with the fact that vegetables are good for you.  Shoot, parents have been trying to get their kids to eat veggies since the beginning of time!  Pretty much the more veggies, the merrier. 


The second bar from the bottom Meat and Fruit is a pretty controversial one currently. The big trends right now are “plant-based or veganism” and “keto” which is mostly a repackaged Atkins diet. Keto says no fruit basically and vegan’s say no meat.  I think both can be...

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My Trainer Adjusted My Posture, NOW IT'S SO MUCH HARDER!

Uncategorized Feb 27, 2019


Have you ever had this happen? You're happily going about your workout and then you can see the trainer make a bee line for you. Your heart jumps. You must be doing something wrong. The trainer offers a few words of (hopefully) gentle correction and then the exercise becomes nearly impossible.

During your next set you try to abide by the advice given, but it makes the exercise 10x harder. 

Why is that?

Let's compare your muscle to a group working on a project. In any lift or exercise, there are multiple muscles being asked to perform different functions. When you give the signal to your muscles to "bring that barbell from my waist to my shoulders" you will perform a biceps curl. But not all biceps curls are created equal. 

Not all teams are created equally either. I can remember group projects in college. They usually went something like this: one group member is the bossy one and is bound and determined to get an A on the project. Two group members are neutral and...

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7 ways to make pounds "FALL" off

There are truly only 7 ways to lose weight.  Some better than others and a few are very powerful when used in combination.  

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