Archives for Nutrition

What do you need to know?

The Challenge will start on August 17th, 2020 and end on September 28th, 2020.

The cost to participate is $60. That equates to $10 a week. Due to Coach Mel, no later than August 15th, 2020 so that I have enough time to calculate your numbers, prior to the start.

There will be a cash prize in the end for the winner/winners. The more the merrier, so get your friends on board!

Each participant will get their own personal Macros for their goals. Weekly check-in’s on Mondays, to make any adjustments and to help keep you accountable.

There will be a Challenge Wod that will need to be done within the first week of the Challenge. This will also be re-tested at the end. No Sandbagging. The Wod will be announced at the start of the challenge.

Also, during that first week, I will need before photos of you. Please take a photo in a decently lit area, take from the front, side, and back. I will not post any photos submitted without your permission. Ladies you can be in a swim suit, or shorts and sports bra. Men, shorts and no shirt.

Once you pay, if you do not have my contact information, my cell is 619-743-3937 email I will need to get your age, current weight, what you do for work (do you sit at a desk most of the day, are you on your feet all day long, or a little of both), how often do you workout, and what is your overall goal (i.e. Lose Weight, Gain, or Maintain) Please send me this info so that I can figure out the best Macros for you. Text is always the easiest, as my email has a lag and I may not see your email right away. Most important, let me know who it is when you text.

Check back here for some fun facts, nutrition hacks, and great products I have found that actually taste good and have great macros!

We Have A Winner Folks!

I just wanted to say to all of you that participated in this Nutrition Challenge, you ALL did amazing. Seeing your Before and After Photos was so exciting! There were some GREAT ones! This Challenge was a CLOSE one!! In the end, however, we had one Winner!

And that is…….. TOMMY CRAFT! Congrats on winning this Challenge! I have your PRIZE for you. You did such a great job and your still kicking butt! Keep it up!

I hope you all can feel the changes and not only see them! I can see them all in each of you! I hope you continue down this road to healthy living! If you ever need any help, I’m always here! Thanks for a great challenge and being so awesome!

Today is the LAST day to turn in all your items for the Nutrition Challenge!

You MUST submit all required info in order to be considered in winning!

Winner announced this Friday the 24th!


Make sure you get your Challenge ReTest Wod done!

After Photos will be due

Your final weight will also be due for your check in this SUNDAY…

All required info will be needed no later than Monday evening May 20th, 2019, in order to be considered to win the challenge! DON’T MISS YOUR CHANCE!




This is the start to your LAST WEEK!! The challenge officially ends on May 20th, 2019! This week you have a few things to do!

  1. Complete the Challenge Wod as listed below, EXACTLY how you completed it the first week! (you can do this as many times in this week as you like, just submit you best score to me via text, please).
  2. Take your “After” photos in the EXACT clothing you submitted your first photos in. Please make sure you have adequate lighting. (Submit those via text as well, they will not be shared without your permission).
  3. Complete your final Check In, which will take place no later than Monday evening, May 20th. I will need your Final Weight.

I would like to announce the winner by Friday, May 24th! We will have an overall winner and a winner of the weekly challenges you participated in (Most points accrued wins! (If a tie occurs we will have a sudden death tie breaker, if needed)..

Challenge WOD ReTest:

For Time: 250M Row, 15 T2B, 15/10Cals on Bike, 15 Burpees, Row 250M, 15 Wallballs, 15/10Cals on Bike.


Check In’s are tomorrow! Get up, Weigh yourself, send me a text with how your week was, any issues your having, successes, or questions! We are on the home stretch!

Next week we will repeat the Challenge Wod form the first week and see our improvements! That Wod can be done as many times as you like next week….I just need your BEST time and You need to re-do it EXACTLY how you did the first week!

“There’s no ideal body type……it’s about taking what you have and working it” ~unknown

If losing weight was easy, everyone would be in great shape. If gaining muscle was easy, everyone would have muscle in all the right places. If life was easy we would have it all, right?

Wrong, if it was easy we wouldn’t value our challenge and change. We wouldn’t find our strength in our weakness or inside of us when we work for something. Most of all we wouldn’t grow as a person. So much comes from change. The good, the bad, and the great! So don’t fear failure, embrace it. It’s how we learn, pick yourself back up and get to it, whether thats in food, work, or life. These challenges make us who we are becoming. The past is just a road map of your growth and personal success.

Happy Friday Peeps!

Slow Cooker Carnitas with Pork Tenderloin

This Recipe is brought to you by Molly Vollmer….Great meal to make for Chipotle Bowls at home!

2 pounds pork tenderloin, 1/2 onion chopped, 3 cloves garlic minced, 1 jalapeno chopped, 2tsp salt, Juice of one-two limes, Juice of on large navel orange. All ya need is that and a crockpot!

Instructions: Pat the pork tenderloin dry with paper towels.

Combine Rub Ingredients: 1TBSP Olive Oil, 2tsp Ground Cumin, 1TBSP Oregano (Combine these ingredients and rub all over pork tenderloin, place into your crockpot). Top with remaining ingredients, cover, and cool on high 4-6hours or on low 6-8 hours. When done meat will be cooked through and very tender, easily separated with a fork. Remove the tenderloin from the crockpot and shred the meat with two forks, do not discard the juice! Place shredded meat back into the crockpot, mix and serve!

If you want to take it an extra step, after your shred the pork tenderloin, heat a drizzle of oil in a pan, add enough carnitas to cover the surface without crowding the meat. Ladle some juice, cook until the juice has evaporated and bottom of carnitas is crispy! Flip and cook briefly, but not too long, and serve!

This is great as you can add your carbs of your choice, veggies of your choice and fats as well! Rice, sweets, or with avocado and grilled peppers? Endless possibilities! This stuff is truly sooo GOOD! it is rotated on the regular here at home! Enjoy!

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