Archives for Nutrition

Dave Smith! Congrats my friend! See Coach Mel for your winnings!

We had 11 of you sign up, 6 complete the process, all of which had amazing results, but only one can win! I do hope you all had a good time, learned a thing or two about yourself and making healthy choices when it comes to food. I have enjoyed watching you guys change habits and make new ones! You all should be very proud of your progress. Your before and after photos speak for themselves. You also ALL PR’d your challenge wod.

If you are wondering what all goes into calculating a winner, I take your percentage of weight lost, percentage of improvement with the challenge wod (this is why it is important to execute it the same way as you started off), and lastly I look at the photos. This one was close, like so many others I have done in the past. I am so proud of all of you and your hard work! You get out of it what you put into it!

Have a great rest of the week and don’t forget to tell Dave Congrats next time you see him!

Challenge Wod and “After” Photos are due NO LATER than Sunday, the 27th.

A winner will be announced no later than Wednesday the 30th of September.

For those of you that I have not heard from, I do hope you have been trying to at least track your food and see where you stand daily. Hopefully this process has shown you some balance with your eating habits or choices. If you figure why check in now, it may not hurt you to do so. I am here and can help. Remember the more I know, the more I can help.

If I can leave you all with anything, do your best to have balanced meals. A Protein, Carb, Veggies, and Fat at every sitting. Stay consistent and keep getting your moving in daily! This should be something sustainable that you can just do with your lifestyle. Anything too restrictive will only leave you feeling like you can’t have certain things and many times leads to people quitting or viewing diets as impossible etc. Just remember its all about choice and what fuels your body to feel its best.

A winner will be announced Wednesday, September 30th.

This is your last week guys! Time to re-test your fitness and get after that Challenge Wod! A few things to remember:

You must re-do the wod EXACTLY how you did the first time through. Meaning same weights, same way all around.

You will also need to take your “After” photos in the same clothing you took your “Before” photos in. This provides a better comparison. Please also be aware of the lighting, make sure you are in a well lit room.

The Challange Wod is a piece of the criteria looked at when a winner is selected, so give it a good go.

Nutrition Wod:

For time: 800M Run, 50 Thrusters, 30KB Swings

Dumbbells: 55/20

Bar: 45/35

Kettlebell: 53/35

Guys we have 2 weeks left! Granted I do not believe many of you even read these blog posts, BUT the end is nearing and you all should be feeling better about what types of foods meet your individual needs etc. Stay Consistent and thats how you will see changes overall. Many people join challenges to loose a large amount of weight over a short period of time, but in reality that is not realistic and many times once a challenge ends that weight goes right back on. There are so many things out there that tell you they have the next quick fix, fat burners, cleanses, etc. They are all crap. That isn’t a normal way or a healthy way to lose weight and keep it off. What is then?? Its the one thing people do not want to hear, eating quality foods, getting in some exercise, and staying consistent with that.

Similar to driving a car, your gas mileage sucks when its a bunch of fast, slow, start, and stop. However, when you cruise at a general speed consistently, your gas goes farther and longer for you. Not to mention, your engine and all its components steadily work together better. Small changes, consistently made over time is the answer to being healthy. Some of you may be focused on the scale. Let me be the one to tell you its a big fat liar. Yes I have you weigh in, but thats not the end all be all. Feeling better in your clothes, feeling less bloated, noticing some muscle definition. THESE are the things we need to see and celebrate. I hope when this is over in the next two weeks you at least take away the idea of eating a balanced meal several times a day works better than binging on all the foods. I hope that your sleep has improved because you are eating better and better quality veggies. I hope that you continue to work towards your fitness goals and not look fora quick fix. If it was easy, everyone would be in shape 24/7.

Stay the course, this is meant to be a small weight loss a week thing, sometimes none at all. If you have been consistent and honest with yourself you will see the changes in the end! Keep moving forward my friends!

Do you start your day off with a hot cup of Joe? Many people do, they also add a lot of other randomness to their coffee that isn’t necessarily good for you. The extra sugar in the creamers only add to inflammation, which can make you more sore, tired, etc. Granted its not just your morning coffee doing this, but starting your day off with a dose of sugar can have its consequences with your cravings the remainder of the day.

I’m not one to supplement or recommend them to others, but if you haven’t tried Bub’s MCT Oil in your coffee, your missing out! The health benefits are amazing!

“BUBS 100% virgin coconut oil delivers a power-packed punch of health benefits, each part contributing to total well-being.* BUBS MCT is 70% C-08, commonly known as caprylic acid, a fast-acting, clean energy source that quickly converts into ketones after ingestion, helping to provide you with instant energy.* This healthy fat aid in boosting mental clarity within minutes while helping reducing gut inflammation, promoting overall digestive health for the ol’ GI tract.* Capric acid, or C-10, makes up the remaining 30%, helps in keeping your GI tract happy and healthy while boosting the immune system along the way.” (from the Bub’s Naturals Website)

Not to mention the above, but it adds a creaminess to your coffee that is smooth and delicious on its own! I add one scoop every morning. They have other products as well, but the MCT Oil has been a great add in my daily diet. If you try it out, let me know what ya think!

Have you tried looking at your local Sprouts,Target, or Trader Joes for a “healthier” option? There are SO MANY great brands out there now that have higher protein, less fat, and moderate carbs. Typically if there is something I just NEED TO HAVE, I can add that to my day the night before and eat around it. This is that whole 80/20 approach you hear about. Most all meals have a balance of Protein, Carbs, Veggies, and Fats, but sometimes dessert sounds amazing and I just try to make decent choices there. Here are some brands to try the next time your craving some ice-cream!

Yasso (Several flavors, usually around $4-5 a box)

Halo Top (They have added lots of new options for flavors, typically $4 a pint)-they even have dairy free options!

Artic Zero- Usually at Sprouts, in a pint size, around $4-6

Enlighten (found in pints and bars) usually around $5-7

Another relatively affordable option is to make your own! You can slice and freeze a banana or two, and use whatever protein powder you are enjoying right now, and choose a milk (regular, almond, coconut, or oat for example). Its that easy! Here is a general recipe: (Macros will vary based on your protein powder used, so scan your items!)

At home Ice-Cream: One frozen banana (freeze in slices, makes blending easier), 2tbsp (30g) or your protein powder, 3tbsp (45ml) of your choice of milk. Blend and enjoy! (This would be a great “after workout” option!

You can also add other items to your ice-cream depending on flavors your looking for, for example: frozen fruit, chocolate chips, vanilla extract, etc.

3 weeks down and 3 weeks to go! This is the part of the challenge where people tend to start kicking back a little. While there should be less stress surrounding your food entry, keep taking each day on as you have the first 3 weeks. Trust me, the more consistent you are, the greater the results.

In two weeks we will be starting the re-test of your challenge Wod and collecting your after photos. It will be here sooner than you think. Keep things in a forward motion, keep hitting those numbers, and don’t forget to check in. I have had a few of you sticking to the check ins, however, the farther into this we get the less of you are checking in with me. I can only help you, if I hear from you.

This week I would also like to challenge you all. I would like for you to share one thing, food related (recipe, cooking idea etc) with the group on the GroupMe app. This way you all can possibly get some new ideas. Many times we start just eating the same things and we do not shake things up. This will only lead you down the road of feeling like you cannot have anything fun. FAR FROM IT. Nothing is off the table. If you have a favorite meal that you just cant fit in your numbers, let me know, we can probably find a healthier option that still tastes good!

Hope you all enjoyed your long weekend!


Pre-Heat Oven to 425

In a bowl combine the following spices:

2tbsp coconut sugar

1tsp chili powder

1/4 cayenne pepper

1 1/2tsp paprika

1 1/2 garlic powder

1tsp salt

1tsp black pepper

1/2 tsp onion powder

2tbsp olive oil (or more depending on how it mixes)

In a bowl trim excess fat from thighs if needed, add all 1-1.5lbs of boneless, skinless, chicken thighs. Pour spice mixture over chicken and combine till all thighs look covered.

Place parchment paper on a baking sheet. Add coated chicken thighs, place in the oven and bake for 40min. Check temp, they should reach at least 165. If the thighs are smaller and not as thick adjust cooking time or check them around 20min and go from there. Let them rest 5min, serve or cut up.

We eat this each week. We have had tacos, chicken sandwiches, and bowls. Its quite good! Macros are based on recipe. Adjust to fit a larger serving of chicken or if you use more oil. Makes about 6-7 servings as listed

Protein 17, Carb 3, Fat 13.

You could also do this spice mix to other meets or even chicken breast to lower the fat intake. Happy Cooking!

Besides your usual Chicken, Steak, Turkey, Pork…..There are other sources of proteins out there to be discovered. Here are some Plant Based items you can incorporate into your meals to help add some extra Protein in…

Seitan- it resembles the look and texture of meat when cooked. Found in the refrigerated section of most health food stores. (This should be avoided if you have a gluten allergy or celiac disease)

Tofu, Tempeh, and Edamame-they all originate from soybeans and they contain essential amino acids, have excellent fiber, and vitamins.

Lentils- You can get 18g of protein from a cooked cup of these beans! You can use these in so many different meals.

Chickpeas and Most other varieties of Beans- These contain about 15g of protein per cooked cup and provide an excellent source of fiber, potassium, and magnesium.

Green Peas- These are often overlooked or added as a side dish, but one cup of cooked green peas packs 9g of protein. Add them to your rice or veggies for an easy boost of protein.

Quinoa- similar to grains, this can add 8-9g of protein per cooked cup. Adding it with your rice or in place of can be a great option.

Ezekiel Bread and other Sprouted Grains- Bread? Yep! Two slices of Ezekiel bread contains about 8g of protein, not bad for some morning toast and nut butter.

Chia Seeds- If you enjoy smoothies, you can add these and get around 6g of protein and over 13g of fiber! They are rich in iron, calcium, and magnesium, as well as Omega-3 fatty acids. You can even bake with them or add them to your yogurt!

Nut and Seed Butters- Read the labels. These items can have around 8g of protein depending on the nut or seed used. Combining this with your Ezekiel Bread adds a great punch of that protein in you are having a hard time getting it in.

Veggies-Say what? Here are some veggies on the higher protein end of things: Broccoli, Spinach, Asparagus, Artichokes, Potatoes, Sweet Potatoes, and Brussel Sprouts. Not a total replacement, but an additive that we can all benefit from.

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