New 30 Day Challenge Starts Oct 8th!

Palmtree Paradise - My #1 Favorite Smoothie

This smoothie will upgrade your mornings to a solid 10. It brings a burst of tropical goodness, fiber, and energy to start your day in the best way. There are small additions you can make to boost this simple, healthy recipe. Tailor it to what you need and enjoy!

Palmtree Paradise

1.5 cups Spinach (can be frozen)

1 cup Almond Milk

1 fresh or frozen Banana

1/2 cup Mango

1/2 cup Pineapple

1 scoop Protein Powder

1/2 cup Greek Yogurt

 

Boosts

Immunity - Switch mango for 1/2 cup berries (Antioxidants), switch the almond milk with OJ (Vit. C)

Gut Health - add a small amount of peeled ginger, 1/3 cup oatmeal (fiber)

Energy - add 1 serving matcha powder (caffeine), 1 teaspoon coconut oil (MCTs)

 

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3 Tasty High-Protein Snacks

protein recipes snacks Apr 19, 2018

Whether it's the mid-day lull or after a tough workout, it's important to recover with high quality protein. We have 3 delicious, high-protein recipes that all incorporate veggies. Enjoy!

 

Healthy Tuna Salad Bites

-1 can albacore tuna in water

-3 tablespoons olive oil mayo

-1/4 cup diced red bell pepper

-1/4 cup diced onion

-salt/pepper to taste

-basil to taste

Mix together and serve on whole grain crackers or whole wheat pita bread. This recipe is a great source of anti-inflammatory Omega-3's!

 

PB&J Parfait

-1 cup greek yogurt

-1 tablespoon nut butter

-1 tablespoon strawberry preserves

Layer the parfait with the nut butter and strawberry in the middle of the greek yogurt and enjoy! This is a great quick and easy recipe for some high quality protein.

 

Black Bean Dip

-1/2 cup diced onion

-1 clove garlic

-1/2 seeded jalapeño pepper

-1 can black beans, rinsed 

-1/2 lime, juiced

-small handful cilantro

-salt/pepper/cumin to taste

Cook the onion, garlic,...

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Week 5 Review

Uncategorized Apr 17, 2018

It's not always a straight line to get to where you want to go...

Week 5 was a perfect example of what I feel a lot of people deal with on a weekly basis. I was great throughout the week I worked out, I did my cardio, and than when the weekend rolled around I caved a few times. 

Being with friends is always hard because most of the time they aren't on the same page as you. It's moments like this that are the hardest for me because I want to enjoy the food and have fun with my friends but at the same time I want to make progress. 

Over these next 7 weeks I really want to focus on my internal motivation and figure out what I need to do in order to help me get through those times. At the end of the day, no one is going to care about my health and getting back into shape as much as me. 

 

Moving into Week 6

This week I want to focus on finding out what is going to motivate me every single day. 

  1. Meal Prep.
  2. Get back on track with water.
  3. Up my cardio to 30...
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Healthy, Delicious Meatballs

dinner lunch protein recipes Apr 15, 2018

You asked, we delivered!  We had a request to post healthy meatball recipes on the blog, so here are two different recipes that are quick, healthy, and delicious.  By swapping a few ingredients and choosing healthy cooking methods, you can enjoy this comfort food while staying healthy and feeling great.

Bon Appetit!

 

Italian Turkey Meatballs

Ingredients:

  • 1 pound 93% lean ground turkey
  • ½ tsp sea salt
  • ½ tsp ground black pepper
  • 1 large egg
  • ½ cup whole grain breadcrumbs
  • 2 cloves garlic, chopped
  • 2 tsp olive oil
  • 1 28-oz. can whole tomatoes, crushed
  • 1 tsp dried oregano

Instructions:

  1. Combine turkey, salt, pepper, egg, breadcrumbs, and garlic in a large bowl. Mix well (feel free to use your hands, just make sure to wash before and after).
  2. Roll about 18 1½-inch meatballs.
  3. Heat oil in large pan.
  4. Cook meatballs, turning occasionally, for 4 to 6 minutes or until meatballs are browned on each side. Place...
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6 Ingredient Healthy Pancakes

breakfast protein recipes Apr 10, 2018

Prep Time: 10 minutes     Cook Time: 10 minutes

DESCRIPTION

These are my all time favorite protein pancakes. They are ridiculously easy to make and will fill you up for hours! Try this for your next breakfast.


INGREDIENTS

  • 1 cup oats

  • 1 banana

  • 2 eggs + 1/2 cup egg whites
  • 4 tsps baking powder

  • 1 tsp cinnamon

  • 2 scoops protein powder

  • pinch of salt
  • oil, to cook

INSTRUCTIONS

  1. Put all ingredients in blender and blend until smooth. If the batter is too loose, add more protein powder.
  2. Heat oil in pan and pour about a 1/4 cup pancake mix.
  3. When edge starts to look cooked, give it a flip (approx. 2-3 minutes). 

Life Hack: Freeze them and they will last 4 more weeks. Stick them in the toaster for a quick meal with zero effort!

 

 

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The Biggest Secret to Abs

abs exercise Apr 06, 2018

Breathe.

Everyone knows that abs are made in the kitchen, and while this may be true when it comes to seeing your abs, building them is a different story.

One of the biggest mistakes I see my clients make is they hold their breath while doing core exercises. Proper breathing technique can make a world of a difference when it comes to muscle fiber recruitment.

Whether it's a crunch or a leg lift, you want to exhale through pursed lips at the top of the exercise. When performing a crunch, this happens when your shoulder blades are off the ground and the abs are fully engaged. In a leg lift, this would be when the legs are directly above the hips. 

Not only do you get better recruitment from your ab muscles, but by forcefully exhaling you also work your intercostal muscles that run in between your ribs. These muscles mainly aid the lungs in breathing but also provide stability to the upper torso. 

Tips:

- Pull in your belly button as you...

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Week 3 Review

Uncategorized Apr 03, 2018

About last week...

If you watched my Instagram stories than you already know... this past week wasn't the greatest for me. Between birthday parties, Easter, and simply running out of time during the day, it all lead up to adding 2 lbs this past week.

I am not proud of it, BUT it happens to all of us. Sometimes life happens and we lose track of the goals at hand. The beautiful thing is that if you break down your goal into weeks, you allow yourself to look at each week in a different light. What could I have done better? This past week was a great gut shot to me because it reminded me that I have to make sure I stick to my diet, otherwise I could lose all of my progress. 

One thing I want to make clear is that if you decide to have one dessert or meal with your family and throw your diet out the window for the time being, its OK. 

On Easter Sunday, we were able to get a hike in with the dogs which was great. We hiked for about 2 hours before getting a late brunch. Now that...

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Week 2 Review

Uncategorized Mar 26, 2018

Damn, week 2 felt like forever! I feel like whenever you travel and come back on a Saturday it just seems like you gained an extra day because I totally expected to go back to work the next day.

Either way, week 2 came and went and I feel proud as hell to say I have lost another,

3.8lbs!

Now although it may seem like the weight is melting off, it wasn't as easy as you may think. I went to Dallas, Texas for a wedding this past weekend and there were temptations everywhere! BBQ, beer, and donuts (to say a few). Traveling is hard because no matter where you go, you're out of your normal you have to find places to eat because you don't have a kitchen in your hotel. These are real problems people face on trips every day. 

Now if you think I was going to go to Texas and NOT have any BBQ, you must be crazy! BBQ is one of my favorite types of food and Texas has some of the best! So what do you do? This goes for anything you have a huuuge craving for and want to indulge a little....

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Superfood Power Protein Breakfast Smoothie

Calories: 440 Carbs: 51 Fat: 17 Protein: 30

This smoothie is packed full of antioxidants and protein to start your day off right. The combination of carbs and fat gives you both short and long term energy to help you get through your morning. 

  • 1 cup (250 ml) unsweetened almond milk.
  • 1/2 ripe banana
  • 1/2 cup frozen mixed berries.
  • 1-2 large handfuls of baby spinach.
  • 1 tbsp Almond Butter
  • 1 tbsp chia seeds
  • 1 scoop vanilla protein powder

Blend and enjoy!

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Week 1 Review

Uncategorized Mar 19, 2018

I've officially finished my first week of the Men's Z-Fit Program along with my Custom Nutrition Plan. I have one word: AMAZING!

I feel fantastic and I've already lost 4.6 pounds!

There are a couple of things that I've been doing this week that I feel have really made a big difference. I want to be clear that I'm a big guy, I'm 6'3" now 239.2lbs ;). I believe that a huge thing that contributed was losing excess water weight that my body was holding on to. This one factor can vary depending on someone's size. You can absolutely let go of excess water weight you might be holding onto, however don't expect 2-3 lbs of weight loss every week. Everyone is different.

The best part about these small changes is that everyone can do it!

The 3 biggest things I feel contributed to my weight loss are:

  1. Drinking tons of water (roughly half my body weight in oz).
  2. Intermittent Fasting (eating in a 12 hour window, than fasting for 12 hours).
  3. Logging my Food...
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