Archives for Nutrition



This coming week you will need to do the following before midnight on July 14th:

Re-do Helen

Take after photos wearing the same clothes from your initial photo

Check in Friday July 14th in the am as usual for your last check in




Counting Around a Holiday!

July 4th is around the corner!

That means lots of celebrations, parties, and FOOD… What to do…The BEST thing you can do is to PLAN ahead. If you know that you will have a drink or two, figure out your macros now and input those into the day for the 4th, followed by any other possible goodies you might want to have while you are out. Redvines, cupcakes, donuts…etc… If you take the time now, input what you think will go down on the 4th, you can eat around that days festivities and not have to over think it or do macro math to get stuff to fit… Trust me planning ahead is KEY to success.

For the alcohol remember to either track that as a fat or a carb only. One or the other. When you scan the can the macros may come up but most of the time they are wrong.. SO use this…

For adding as a Fat…get the total calories for the item you are drinking and divide that by 9. Whatever the answer is that is what you will enter as a fat for that drink. If you want to add it as a Carb instead of fat, because maybe you have more carbs available….take the total number of the calories of the drink and divide it by 4. The answer to that will be what you will manually enter into your app. 

A fun treat…

Patriotic IceCream Sandwich

1-Skinny Cow Vanilla Sandwich no Sugar added

P-4g, Carb-28g, Fat-3g, Sodium 140mg, Fiber-3g

Red,White, Blue Sprinkles (Brands will Vary)

Generic Macro: per 1 tsp P-0g, Carb-3, Fat-0g No Sodium or Fiber


Open the IceCream Sandwich, roll the exposed ice cream sides into the sprinkles and consume! Easy, Fun, and The Kids in all of us LOVE THEM. 


You all have made it past the half way point and we are coming down to the last two weeks… Even if you haven’t checked in, or you felt like maybe this isn’t your thing, I still urge you to give it a shot for the time that is left. The biggest thing to take away from this is how to look at food for your body, not someone else, just you. Many of you have made mention that you were surprised to see that you healthy habits before, maybe weren’t the best. It is truly eye opening if you let this process take its course and commit to it. 

In the last two weeks you will have some stuff to do, particularly in the last week. We will be re-doing the Baseline Wod Helen and you will need to submit your “After” photo as well. 

I think you will all be pleasantly surprised of your progress. We look at ourselves on a daily basis so we do not see the changes. How about those clothes fitting better, or the fact that some of you are wearing shorts you normally couldn’t get into. Don’t get discouraged with the scale, stick to it for two more weeks and we will see who comes out the winner. I can’t wait!

The challenge is over as of the 14th of July. All scores for Helen and your “After” photos will need to be submitted no later than midnight on July 14th. A winner will be announced no later than Wednesday July 19th. So give it your best these last two weeks.

Remember Coach Mel, Coach Kevin, Coach Mairs, Coach Shawn, Coach Kyle, all of us have counted or are counting our macros, so you have all of us to ask questions to!

One more thing….

If you are on Instagram you have to look at the account of the week I stumbled on!


Go check out butteryourmacros, they have listings for local restaurants and excellent recipes and food information for all your macro needs! Seriously go take a look…

Are you Scale Obsessed?

Weighing yourself every day, or even more then once in a day? You see several numbers throughout the week and that number dictates your mood. One day your super excited because your weight is down and things are awesome, later that evening you weigh again and its 4 pounds heavier…ugh.. So the natural thought is that things aren’t working and why not have ice cream or that donut.

Several of you have made mention that you were down weight all week then woke up 3+pounds heavier and not sure what happened. There several factors that can be going on… Water Retention, Sodium balance, Menstrual Cycle, Stress Levels, Sleep, Timing of your last meal, and Alcohol Consumption. ALL and I mean ALL of these come into play.

I haven’t posted to the blog this week or so, because I was weighing myself periodically durning the day, first thing, at night, etc…in order to give you a week in a nutshell and hopefully show you that you can not base your progress off of a number on the scale. Here is what happen…

Wednesday 6/21 (1st thing 138.6, lunch 140.2, Dinner 141, Bed 143)

Thursday 6/22 (lunch 141.3)

Friday 6/23 (1st thing 143, lunch 143.2, Bed 143.5)

Saturday 6/24 (1st thing 140.1)

Sunday 6/25 (Morning 139.1, Dinner 139.4)

Monday 6/26 (1st thing 142.2, Lunch 142.5, Bed 144)

Tuesday 6/27 (Lunch 138.7, Bed 143.2)

Wednesday 6/28 (Dinner 144.2, Bed 144.9)

Thursday 6/29 (143.0, Bed 144.9)

So…my lowest was 138.6 and my highest 144.9. Now if I was strictly looking at the scale, I’d freak over the 144.9. I mean I eat well, track all my food, I have hit my numbers within the +/-5 as I ask all of you. So why am I not upset?

Last Friday I PR’d my deadlift by 10pounds (prior to this it had been a year since my last pr)

My Snatch has been steadily consistent at the 80-95% area

Visually I felt leaner on the “heavier” days versus when I weighed in lighter

My stamina with heavy weights is MUCH better…

I feel good.

From experience I have learned that the scale honestly doesn’t prove anything. Have I retained water this week? Yes. Have I gained weight? Quite honestly if I have, its Muscle. I have had a few days of feeling super sore and therefore expected to be heavier when weighed and low and behold I was. I cant focus on what the scale says when Im having great workouts and Pr’ing lifts. It takes away from the big picture. This food thing is working and I have taken the focus away from the scale and looking at performance in the gym. Now I get it, this is a challenge and you are weighing in each week, so what gives? The weight for me as your coach is a guide to a few things. Are you following your numbers? How consistent are you? This can then lead into other questions regarding your sodium intake, alcohol consumption, and fiber intake to name a few. Most cases its a quick tweak and your body responds. So what I want you to take away from this, is if you weigh yourself daily or often it is stressing you out, then your body retains water and then you see a “bad” number and you get disheartened. Please don’t. Your body is changing, inches are coming off, muscle is being built…. This next week, after your Friday check in, try and stay off the scale and look at your big picture and what has taken place at the gym. Get in tune with  the big picture and let me know what you see.

Breakfast Made Easy!

To Go Breakfast Burritos!

Ingredients to make breakfast burritos

  • 5-6 Eggs (Sub-lower fat option use Egg whites)
  • 1 package Sausage (Sub Shredded Chicken, Bacon, Extra Lean Ground Turkey)
  • 3 medium Potatoes (Easier, use the simply potatoes o’brien freezer version)
  • 1 cup Cheese – this is an estimate, use more or less how you’d like
  • Tortillas – I use the standard/medium sized tortillas


Cook the protein of choice, then scramble your eggs….Cook the potatoes according to the style you purchased (some can be microwaved) and then combine all your ingredients and make your burritos. You can store them in your fridge and grab and go!

Why You Should Check In?

It has been a bad week and you had several drinks with friends, or you went out and decided to say Screw it to your numbers, or maybe you under ate because you felt bad about the day before, or you feel like your loss less than a pound isn’t anything to report?…Do any of these sound familiar?

We are all human and if you are feeling any of the above it might suggest we need to take a hard look at your relationship with food. Say yesterday you indulged too much and so therefore today you figure you will under eat in carbs or fat to make up for it. DONT. Stop your thinking right there. Don’t think you need to work out extra hard the following day, or that you failed, or that maybe this challenge was a bad idea. Just DON’T! You are like every other person on this planet. You are Normal, You are Human… It is going to happen and I am here to tell you its OK. Don’t stress over your check in. Just Check In.

Many times if we decide to under eat then the entire week will consistently go down hill because your body is then completely confused as to when its going to get fuel. Therefore, it starts to hold on to fat in the event you don’t feed it. It needs consistency. So you had a bad day, its ok, you get a new day. Each day you wake up you get to start fresh!

Maybe you don’t want to tell me about your week because you think I might judge you or have something negative to add? Nope, a check in is a sounding board for you. You can tell me as much as you want and why and get it off your chest. It feels better to talk about it and get ideas or even just motivation for your next week. Yesterday I went over in my fat and carbs by 20+, but it is what it is.. I get a new start today! And I am ok with that. So we want to get you to that point too!

Some of you have been reporting that you are only down this or down that. A pound or even .3 is a loss! This is not a fast moving train, AND your body is losing inches even when the scale doesn’t look like much, TRUST ME… if you are following the program it IS WORKING. Just you wait and see.

I am here for you. I am here for suggestions, to listen, to give you motivation, to help. Use that, its part of what you paid for. So why not!? Good or Bad Weeks, just show up and be true with yourself, you will find that it becomes very freeing!

You all are doing really well and I am completely pleased with everyones progress. Everyone is EXACTLY where they should be!

Remember the more I know, the more I can help!

Happy Sunday!! If you need anything, I am a text away!

Ground Turkey Sweet Potato Skillet

Cuz who doesn’t love sweet potatoes?

This gluten-free and low fat Ground Turkey Sweet Potato Skillet will be ready to dig in less than 30 mins and you will be amazing by the flavorful of it. It’s a perfect ONE-PAN meal for your family to enjoy!


    • 2 tbsp extra-virgin olive oil
    • 1 lbs extra-lean ground turkey
    • 1 tsp garlic clove, minced
    • ½ cup onions, diced
    • ½ cup yellow pepper, diced
    • 1 ½ cup sweet potato, diced
    • Salt and freshly ground black pepper
    • A pinch of red chili flakes
    • ½ cup shredded mozzarella cheese
    • Fresh parsley for garnishing


  1. In an iron cast skillet, heat olive oil over medium high heat.
  2. Add ground turkey and garlic.Use a wood spoon breaking up the turkey while it cooks.Stir occasionally and cook for about 7 minutes.
  3. Add onions and yellow peppers and cook until onions are gold brown.
  4. Add the sweet potato, chili pepper, salt and pepper.
  5. Cover the skillet and cook until they are tender. Don’t forget to stir occasionally. If necessary, add more olive oil or a little bit of water to cook faster the sweet potato.
  6. While the sweet potato is cooking pre-heat the oven to 400 degrees.
  7. When the sweet potato is tender, add shredded mozzarella cheese and bring the skillet to the oven to melt the cheese* (see note below).
  8. When the cheese melts, remove from the oven and garnish with parsley.

* You can just put the lid on the skillet for 5 minutes. The cheese will melt.

**You can keep this recipe in the fridge for up 6 days.

For this recipe I used ground turkey that is 85% more lean and has 15% less fat than beef.


Yield: 4, Serving Size: 1/4

  • Amount Per Serving:
  • Calories: 247
  • Total Fat: 15.8g
  • Cholesterol: 38.7mg
  • Carbohydrates: 15.8g
  • Sugar: 3.5g
  • Protein: 11.1g                       Recipe found on

Why should athletes eat sweet potatoes? The answer is simple; sweet potatoes are an excellent fuel source in the form of complex carbohydrates. Besides providing energy, they are also loaded with beta-carotene, a powerful antioxidant that combats the oxidative stress that results from a hard workout. Sweet potatoes are also a good source of fiber and provide potassium, an essential electrolyte for maintaining fluid and electrolyte balance and keeping blood pressure in check.

Simply Roasted Sweet Potatoes

Servings: 8    |    Portion: about 1/2 cup


  • 4 sweet potatoes, rinsed and scrubbed, peeled if desired
  • 1 tablespoon olive oil
  • 1/2 teaspoon sea salt
  • 1/8 teaspoon cayenne pepper
  • freshly cracked black pepper to taste


  1. Preheat the oven to 400 degrees F.
  2. Slice the potatoes horizontally into rounds, about 1/2-inch thick. Then cut pieces into 1/2-inch cubes. Cutting the potato into uniform pieces ensures the pieces are all relatively the same size, which will help them cook at the same rate, preventing scorching or underdone potatoes.
  3. In the bottom of a mixing bowl, whisk together the olive oil, salt, cayenne pepper and black pepper. Add the potatoes to the bowl and toss to coat.
  4. Spread the potatoes out onto a large rimmed cookie sheet lined with parchment paper (or a large rimmed cookie sheet lined with foil that has been coated with non-stick cooking spray).
  5. Place in the oven and roast, stirring halfway through cooking time, until lightly brown and fork-tender, about 30-35 minutes.


Many assume that energy comes from caffeine, but they are wrong!

When you consume too much caffeine, you produce cortisol, a.k.a. “the stress hormone.” Cortisol sucks. It drains you of energy, makes you irritable, and yeah, you are more “stressed.” Nobody wants that, right?


A big part of  energy comes from  nutrition, which consists of what we call “energy food.”

Energy food is how food is used for energy instead of turning to caffeine or other stimulants.

Load up on these energy food sources and watch your stress levels decrease, your energy increase and your overall mood improve drastically.



Water- When you are dehydrated, everything sucks. Your energy is whack, it’s tough to focus, you get out of breath fast and yeah, it just sucks.

Water plays a huge role in energy production. In order for essential chemical reactions to happen in your body, you need to fuel up and stay hydrated!

Black Beans- Fiber is a beast! Yep, it does clean you out, but it’s a huge help with keeping your energy up and staying level throughout the entire day.

Oatmeal- If I know I have a long day ahead of me, I eat high-quality oatmeal for breakfast. This sticks to my gut for hours and provides me with the great carbs I need for focus and energy. Oh yeah, and it helps pack in fiber, which also helps boost energy.

Almonds- Almonds provide magnesium, which is a key nutrient for energy production.

Apple Cider Vinegar- Just 1 to 2 tablespoons per day.  Use this at night and mix it with a tablespoon of honey. It helps me with  sleep, and we all know how much sleep increases energy. In addition, apple cider vinegar helps with acid reflux, heartburn and can even help control blood sugar.

Think you can’t find a Healthy-ish drink to enjoy in the heat? Think again!

1 can of Bai Bubbles Waikiki Coconut
1/2 cup of fresh strawberries, hulled and halved
1 oz of whipped cream flavored vodka (optional)

Macros: Protein:0.5 Carb:16.8 Fat:9.9

(vodka added as fat per calorie count of 88 cals per 1 0z serving)

**To add calories as fat, divide the calorie count 88 by 9=9.7 add this to the other items in your drink.

Not too shabby if you ask me!

Now if you wanted to add the calories as a Carb instead, you would take the 88 and divide that by 4. This would require you to manually enter the info into your app. However you can break down any drink and figure what would work for you!

For Example: Say you are going to have a glass of wine or a beer. You need to search for the total calories of that item for total fluid ounces you will consume. Once you find it, see where it can fit

(as a carb? or a fat?)

Then divide those calories either by 4 for a carb, or 9 for a fat.


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