10 Weeks Until Summer: Week 6 – I Hate Macro Counting

And the truth is out. Yup, I HATE tracking. But why do I still do it and recommend my clients do it, and how can we find a happy medium between?

Today I will share with you some of the personal tricks that I do to keep me on track, without plugging everything into a macronutrient counter.

1) You NEED to know what your eating

This is the first step to long term success. You have to be aware of what you are putting in your body and how much. This is where tracking and reading nutrition labels is key. Yes, I just said I hate it, but tracking needs to happen AT FIRST if you have no clue where to start.

This will at least teach you awareness of what foods are high in what, and how much your current intake is.

First you need to know about how much you should be eating. Go here, (http://www.calculator.net/calorie-calculator.html) and enter your info.

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For your activity level, be honest with yourself. If you workout 3 days per week, but sit on your butt all day afterwards, select one or two activity levels lower. For me, I have an active job, in which I easily hit 15000 steps per day, and I workout 5 days per week – so I enter that.

Then before making any dietary adjustments, try this simple trick: track all your food for a week – see what your levels of calories are at, and see what your weight does for that week. If you gain weight, you are too high, lose weight – then you are in a deficit, if you stay close to the same, you are right around your maintenance.

2) Transitioning Off Of Counting

Here is where it becomes more manageable. Say your goal is to eat .8-1 gram of protein/pound of body weight per day (this should be your goal, regardless of if you are trying to gain or lose weight).

Say you eat 3 meals per day, and have 2 snacks (this is what I do). If my goal is to get about 180 grams of protein per day, I break that up evenly.

  • Meal 1: 40 grams
  • Snack 1: (Post Workout): 30 grams
  • Meal 2: 40 grams
  • Meal 3: 40 grams
  • Snack 2: 30 grams

After tracking my diet for a week or so, I know what I need to eat to get these numbers. I then keep it relatively the same throughout the week. I know that 2 eggs and 1 cup of egg whites is roughly 40 grams of protein at breakfast, so I eat this everyday. Sometimes I will sub out one egg (6 grams) for an ounce of turkey or ham (6 grams), but I keep the numbers the same and I know what subs for what.

proteinbreakfast

Same goes for carbs. If you know how many carbs you need in a day, break it up among your meals, and learn what 20-30 grams of carbs looks like as pasta, rice, bread, oats, fruit, etc. You can then make simple exchanges and swaps to keep meals different, without having to recheck every micronutrient.

What does 50 grams of carbs look like? Here is an example using elbow pasta:

IMG_4115

  • 2.4 ounces/heaping half cup (dry)
  • Heaping full cup (cooked)

This goes back to knowing your food, and knowing your nutrition. Once you familiarize yourself with labels and foods that you eat regularly, you don’t need to track these meals.

3) Mixed Meal Dinners Are Tough

It is easy to track dinners that are 3 things – meat, starch and veggies.

It is hard to track things like lasagna, pasta dishes, casseroles, etc. because everything is mixed in. The more you can avoid these dishes, the better.

However, a few tips that I have for them are:

  1. If you know what your breakfast and lunch added up to (especially if you eat around the same things for these meals) you should know about how many calories you have left. Typically, by dinner time I still have about 800-1000 calories leftover from my total daily goal of 2600. By knowing this, you should be good to consume a normal sized portion of about any meal, if avoiding things like: french fries, butter rolls, dessert, second helpings, anything else high in fat.
  2. Look at the meal as individual nutrients. If it is a pasta dish, try to get less pasta on your plate than normal, and more protein and veggies. Same goes for rice dishes.You can at least minimize your over eating here.
  3. Plate your portion out, and put the rest away before leaving the kitchen. This will reduce your urge to go back for more, and keep you true to your one serving.
  4. Avoid added calories when possible. Don’t add butter, oils, or other fats when possible. Most mixed dishes already have a good amount of fat in them, and since fat is higher in calories, you are avoiding adding any additional high calorie options.
  5. Make healthy swaps when possible. If a dish calls for a half stick of butter, you usually don’t need that much (unless you’re baking). Cut back on butters, fats, and sugars to minimize the access junk calories.

Once you learn your goals, determine your needs, and figure out your common foods, tracking becomes obsolete and overbearing when you can just make simple swaps and substitutions for your meals.

Noodles with Roast Pork and Almond Sauce

<p>Noodles with Roast Pork and Almond Sauce</p>

Ingredients

1/2 teaspoon canola oil
1/2 pound pork tenderloin, trimmed
1/2 teaspoon salt, divided
1/4 teaspoon black pepper
6 ounces uncooked fettuccine
3 Tbsp. almond butter
2 1/2 tablespoons low-sodium soy sauce
2 tablespoons rice vinegar
1 tablespoon minced peeled fresh ginger
1 1/2 teaspoons chili garlic sauce
1 cup thinly sliced green onions
1/3 cup finely chopped fresh mint

Preparation

1. Preheat oven to 425°.

2. Drizzle oil in an ovenproof skillet. Sprinkle pork with 1/8 teaspoon salt and pepper; place pork in pan. Bake at 425° for 10 minutes. Turn pork over, and bake an additional 10 minutes or until a thermometer registers 155°. Place pork on a cutting board; let stand 10 minutes. Shred pork into small pieces.

3. Cook pasta according to package directions, omitting salt and fat. Drain pasta in a colander over a bowl, reserving 2 tablespoons pasta water; keep pasta warm.

4. Combine almond butter, 2 tablespoons pasta water, remaining salt, soy sauce, vinegar, ginger, and chili garlic sauce. Divide pasta evenly among 4 bowls; top evenly with sauce, pork, onions, and mint.

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10 Weeks Until Summer: Week 5 Workout

Once again, summer means sleeveless shirts and our right to bare arms.

Give this simple, yet effective arm workout a try at the end of your workout, or as a quick stand alone pump sesh before hitting the beach. (You think I’m trying to be funny? I’m dead serious)

And ladies, don’t worry, this won’t make your arms look like Arnold’s any time soon, unless you are taking high dose anabolic steroids, so go heavy, and do these exercises with some intensity.

1A) Standing Dumbbell Curl – Hammer Grip to Supine 4×12 reps – one second squeeze at the top, 2 second lowering.

Start with weights by your hips, palms facing in, and rotate to palms up at the top, flex your bicep for one seconds, then lower for two seconds under total control.

1B) Banded Bicep Curl 4 x 30 seconds – explosive. Keeping your abs tight, and not rocking back and forth, curl a resistance band as fast (but controlled) as possible for 30 seconds.

Rest 45-75 seconds repeat for 4 total rounds.

2A) Banded Tricep Pressdown – 4 x 15 – one second squeeze at bottom, 2 second raise.

Just like the curls, keep the tricep under constant tension, flex hard at lockout, and control back to the stretched position.

2B) Close Grip Pushup/Close Grip Bench – 4 x 30 seconds – Set a timer for 30 seconds and rep out as many, with good form, as you can. If benching, use a weight that starts to fatigue your muscles around 10-12 reps. If you need to pause, pause at the top.

Rest 45-75 seconds repeat for 4 total rounds.

Thats it, and your arms should be burning!

 

 

 

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10 Weeks Until Summer: Week 5

Halfway to summer, and I hope everyone is doing well with making lifetime changes towards a better version of you.

At the halfway point, there is always potential for a few hiccups along the way. You may be doing really well with one aspect of your changes, but completely forgetting or ignoring another. What do I mean?

Maybe you are killing it in the gym, but completely ignoring your nutrition, eating aimlessly. Or maybe you are under eating to lose weight, but losing muscle mass in the process (not a good idea!)

The following are a few things that you may be missing from your summer plans for success:

1 – Hydration

Water and fluid intake is VERY important, no matter what your goals may be. If you are dehydrated, your body may present this as hunger. Also, low back pain can sometimes be caused by dehydration. Our bodies are made up of 60-65% water, make sure you are getting enough.

Goal – at least 1/2 oz. per pound of bodyweight/day – 100 oz. for a 200 lb man

Tip – mark up a gallon jug with goal lines, or set an alarm in your phone for every 3 hours or so to refill your water bottle. Make drinking water a habit. You may pee more at first, but your body will adjust.

2 – Weekend Binges

Food Festivals, Weddings, Nights Out at the Ballpark – all things that are synonymous with summertime. Unfortunately, they can also ruin your entire week if you aren’t careful. How can this be?

Example: Monday through Thursday you eat at a 300 calorie deficit, creating a 1200 calorie deficit for the week. Then Friday night comes, and you go out and have some drinks, appetizers, and a hardy meal (+600 cals – hypothetically). Saturday is a wedding with all you can eat and drink (+1000 cals – can easily be done), and Sunday your head feels like a bomb went off, and all you want is pizza (+500 cals – been there!)

Now you are at a hypothetical 900 calorie surplus for the week. Weight loss stalled.

Goal – manage your weekends accordingly. Realize that they still are part of the bigger plan, and you need to remain mindful. 

Tips – if I know that I’m going to have one of these type of weekends, I prepare. First, try to get in as much activity as you can. An extra workout, long hikes, bike rides, anything you can. Second, eat as normal as possible, as much as possible. Have you normal breakfast and lunch if you can, minimize the damage from later. 

To take it once step further, most guilty pleasure meals are super high in carbs and fat. Often times, I will try to eat as low carb and fat as I can leading up to the PM meal (wedding/night out/food fest, etc) – essentially “banking” my carbs and fat for later.

Breakfast and lunch will usually be high protein and veggies, with a protein shake late afternoon before heading out.

3. Your Not Tracking Anything

You want results, but you don’t want to pay attention to anything that will get you there. Changes happen when you start paying more attention to the things that cause changes.

Do you go to the gym weekly, but just wonder around, picking random exercise that you enjoy, and selecting weights that “feel” right? How do you know if you are getting stronger or faster?

Want to lose body fat, but you don’t want to give tracking, or at least portion control a try? While it can be done, it makes it much harder to follow trends and to see what you did right vs. wrong. 

Goal – pay more attention to food intake, and exercise output. Even tracking portions at each meal can be a huge help.

Tip – Create a checklist for each meal, make sure it contains a high quality protein, fruit or veggies, palm size serving of carbs, and a little healthy fat. By simply tracking this, you will at least be doing something to keep yourself accountable. Click HERE to download for FREE.

Try tracking your workouts too. How much you lifted, what body parts, etc. It can go a long way to progressing.

Make sure you are managing these three things, and you will find that your results possibly speed up!

The following recipe is my all time favorite salad. It counts as a whole meal, because it has a nice balance of carbs, protein and fat. Enjoy!

 

Chopped Chicken Salad (4 servings)

IMG_1921[1]

  • 1 cup cooked, Totallt Tubular Pasta
  • 1 cup, Petite Diced Tomatoes
  • 2 cups chopped romaine lettuce
  • 2 cup shredded, iceberg Lettuce
  • 1 cups, shredded, Radicchio, raw
  • 1/2 cup, Gorgonzola Cheese
  • 1/4 cup, Onions, young green, tops only
  • 1/4 diced, avocado
  • 4 slices, Bacon (chopped)
  • 8 ounce, Chicken Breast (chopped)

Chop all ingredients, and add favorite Italian Dressing. This salad makes for a great light, but whole meal. ***NOTE SODIUM CONTENT IS HIGH – but if you use lower sodium bacon, and cheese – it will significantly drop***

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10 Weeks Until Summer: Week 4 Workout

 

Sometimes you need to break up the monotony of your workout routine, I get it.

Obviously I am all for sticking to a plan, but a once in a while challenge is a nice break from the norm. I often will throw these types of workouts in on a weekend, or a day where I and short on time, and need to get the most bang for my buck.

The Workout:

Set a timer for 30 minutes, and complete as many rounds as possible:

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10 Weeks Until Summer: Week 4

 

Plain chicken breast, steamed broccoli, and brown rice…aka ‘The Pro Bodybuilder Diet”.

Eating healthy doesn’t have to be this boring and bland. Food is supposed to be enjoyable, pleasurable, and believe it or not, it’s easier to eat when it tastes good.

The following blends of herbs, spices, and other flavor boosters will give your chicken, beef, fish, or veggies a kick that will make them much more palatable.

There are two ways I recommend using these blends; as a large marinade/dry rub or on a “per meal basis”. You can either cook up a ton of chicken using these flavorings, or do what I prefer – make a ton of plain chicken breasts with a little salt and pepper, then add the flavors when you reheat the chicken for the given meal.

If you decide to add the flavors to the individual meats/veggies at the meal, you will obviously cut down on the portions to your liking. To do this, I like making different dry blends and storing them in labeled Tupperware containers, so all it takes is one little spoonful every time you want that flavor. You will then add a squirt or two of any of the liquid flavorings to the pan you are using to reheat your meat in.

Lets get to the flavors.

The Basics

Minced Garlic

Garlic adds a ton of awesome flavor to anything. I personally use it in a ton of dishes, and it works with any cuisine. You can buy jars of minced garlic at the grocery store. Simply add a teaspoon to your roasted veggies with some olive oil, salt and pepper and they become 100x better.

Cayenne Pepper

Cayenne pepper can also be added to anything to give it a little kick. If you are looking for something quick, just do some cayenne pepper, black pepper and salt and you instantly get a little more spice in your life.

Lemon Juice and Lemon Zest

Lemon juice and zest adds a little bit of sour to your meats. Combine with black pepper and you have a nice lemon pepper blend that goes well with chicken or white fish. For zest, you can just use a small cheese grater to get some of the lemon rind to add more intense lemon flavor.

Killer Combos (4 servings per)

 Southwest Blend

 Combine 1 teaspoon ground cumin, 1 teaspoon paprika, ½ teaspoon garlic powder, ½ teaspoon chipotle chile powder, ¼ teaspoon salt, and ¼ teaspoon ground cinnamon in a small bowl, stirring well.

 Chinese Marinade*

Combine 1 Tablespoon soy sauce, 1 teaspoon minced garlic, ½ teaspoon onion powder, pinch red pepper flakes, 1 teaspoon ground ginger, 1 tablespoon white vinegar, pinch sugar.

 

*If making for just one dish, add this at the end of cooking/reheating, so the garlic doesn’t burn in the pan.

Thai Flavor*

 1 Tablespoon soy sauce, 1 teaspoon minced garlic, 1 Tablespoon lime juice, 1 teaspoon red pepper flakes, 2 tablespoons of diced cilantro, 1 tsp. Thai chili oil (this can be found in the Asian section of most grocery stores)

 

*If making for just one dish, add this at the end of cooking/reheating, so the garlic doesn’t burn in the pan.

 

Italian Blend

 Dry blend: 1 tablespoon garlic, 1 tablespoon basil, 1 tablespoon oregano, 1 tablespoon thyme,

For cooking, add: 2 Tablespoons red cooking wine, 1 tablespoon olive oil, diced cherry tomatoes. Cook down into a very light red sauce.

 

Indian Blend

 1 Tablespoon curry powder, 1 teaspoon ginger powder, 1 Tablespoon garlic, 1 teaspoon turmeric powder, 1 teaspoon cumin powder

 

Mexican Blend

1 tablespoon cumin, 1 teaspoon chili powder, 1 teaspoon garlic, 2 teaspoons paprika, ½ teaspoon oregano, ½ teaspoon red pepper flakes

Quick Thai Chicken & Vegetable Curry (4 servings)Quick Thai Chicken & Vegetable Curry

INGREDIENTS

  • 2 teaspoons canola oil
  • 1 medium red bell pepper, cut into 1- to 2-inch-long julienne strips
  • 1 medium onion, halved and sliced
  • 1 clove garlic, minced
  • 1 tablespoon minced fresh ginger
  • 1-2 teaspoons red curry paste, to taste (see Ingredient note)
  • 1 pound boneless, skinless chicken breasts, cut into 1-inch cubes
  • 1 cup reduced-sodium chicken broth
  • 1 cup “lite” coconut milk
  • 1 tablespoon fish sauce, or reduced-sodium soy sauce
  • 1 teaspoon light brown sugar
  • 1 1/2 cups cauliflower florets
  • 2 cups baby spinach
  • 1 tablespoon lime juice
  • Lime wedges

PREPARATION

  1. Heat oil in a large nonstick skillet over medium-high heat. Add bell pepper and onion; cook, stirring often, until beginning to soften, about 4 minutes. Add garlic, ginger and curry paste; stir to mix.
  2. Add chicken and cook, stirring, until fragrant, about 2 minutes. Stir in broth, coconut milk, fish sauce (or soy sauce) and brown sugar; bring to a simmer.
  3. Add cauliflower, reduce heat to medium-low and simmer, stirring occasionally, until the chicken is cooked through and the cauliflower is tender, about 10 minutes.
  4. Stir in spinach and lime juice; cook just until spinach has wilted. Serve immediately, with lime wedges.
  5. Vegetarian variation: Substitute 1 pound extra-firm tofu (drained) for the chicken and vegetable broth for chicken broth.

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10 Weeks Until Summer: Week 3 Workout

 

Summer means sleeveless shirt season. Don’t be afraid to show of a set of strong, sculpted shoulders this summer with the help of this weeks workout.

This weeks workout focusses on hitting your shoulders from all angles. The muscles of the shoulder respond better to higher reps, and higher volume.

One thing to remember is if you have shoulder pain, overhead pressing might not be best for you. Listen to your body, don’t do something that causes pain.

If you want to get the most out of this workout, do it as a stand alone session, twice per week, with at least 48 hours between sessions for recovery purposes. Focus on constant tension on the shoulders, rather than lifting as heavy and rushed as possible.

Week 3 Workout – Shoulder Sculptor 

*All exercises should have 1-2 warm up sets at a lighter weight before hitting your working sets*

**A and B exercises are super sets, or paired. Do A, then B, then rest**

  • 1) Neutral Grip Shoulder Press –  3 sets of 8-12 reps (45 seconds rest between)
  • 2A) Seated Lateral Dumbbell Raise – 4 sets of 12-15 reps
  • 2B) Prone Rear Delt Bench Fly – 4 sets of 12-15 reps (45 seconds rest between)
  • 3) Front Plate Raise – 2 sets of 20 reps

That’s it! Hit this workout before a cardio session, or as a quick standalone workout.

 

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10 Weeks Until Summer: Week 3

 

 

Week 3 is here, and now we are going to get into a little more detail with how you can accomplish your summer body goals.

Today I want to talk about one of the most talked about nutrients in the fitness world, and for good reason, protein.

Now before you start rolling your eyes and saying “oh man, another post about protein from Mike…”, hear me out.

I can’t state it enough, getting enough protein is very important to finding success in your healthy diet. Whether your goals are muscle gain or fat loss, your protein needs really don’t change. However, I often see in my clients food journals, that they tend to under eat protein and over eat fat and carbs. By making some simple tweaks, you can really see some serious changes.

Why Is Protein So Important?

When you eat protein, your body breaks it down into building blocks for muscles known as amino acids. If you eat too little protein, your body can become deficient in essential amino acids, and because of this, the ability to repair and build muscle becomes impaired.

The leaner you get, the more and more your important your protein intake becomes.

Protein also has a huge effect on your fullness levels. Eating too little protein, can lead to increased hunger throughout the day, and thus the potential for over eating.

Best Sources

The best sources of protein are animal products. This is because any form of animal protein (meat, eggs, or dairy/dairy products) contain all of the essential amino acids for rebuilding muscle. Properly rebuilding muscle is key because the more healthy muscle you have, the higher your resting metabolic rate will be i.e. the more calories you will burn just sitting around.

Getting Enough Protein

The best way to start upping your protein intake is to make sure every single meal you eat is centered around protein. Look to eat protein more frequently, to the point that if you aren’t having a solid protein source every time you decide to eat, you make a point to add some in.

Each protein feeding should contain 30-40 grams of protein. This comes out to about the size of your palm, or your palm plus the first knuckle of your hand.

Examples are:

  • 1-2 eggs and 3/4 cup egg whites (egg yolks are good, but also have more calories, so I like to find a happy medium, get some yolks, but the rest whites which are pure protein)
  • 4-5 ounces of lean meat (chicken, turkey, beef, pork, fish)
  • 1 scoop of whey protein powder

Your end day goal should be to aim for about 1 gram of protein per pound of body weight

If you are very overweight/obese (greater than 30% body fat), I recommend closer to 0.8 gram per pound of body weight.

Do I Need Protein Supplements?

While you don’t NEED them, I find them very helpful. They can help fill the gaps in your intake, be used for great snacks, and are very tasty. My go-to protein powder is Muscle Pharm Combat Powder – Cookies and Cream. It tastes like cookies and cream ice cream.

I also like their Chocolate Milk and Vanilla Ice Cream flavors.

Start here, and really shoot to hit these numbers on a daily basis. Many people might need to cut out half the carbs they normally eat, and double the protein. Get it done, and you will find that you are not as hungry throughout the day.

High Protein Breakfast Scramble

Many people say they don’t have enough time to cook eggs in the morning, but I guarantee you do. Here is how to get it done:

IMG_1708

Ingredients

  • 2 whole eggs
  • 3/4 cups liquid egg whites
  • Any vegetables
  • Cooking spray
  • Salsa

Instructions

  • Preheat pan on medium high (about level 6 out of 10) for 2 minutes
  • Dice up veggies while pan is heating
  • Give the pan a quick spray, and toss in the veggies. Sauté for 30 seconds.
  • Crack 2 eggs directly into the pan, and pour in egg whites.
  • Instantly start moving the eggs around with a spatula, scrambling the eggs in the pan as you go.
  • Keep the eggs moving to avoid burning. Once the eggs are done, plate them and top with salsa.
  • THIS SHOULD TAKE YOU NO MORE THAN 4-5 MINUTES

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10 Weeks Until Summer: Week 2 Workout

Summer is coming, so it’s time to step it up on dietary focus, but also some conditioning work.

Whether your goal is to shed some fat, participate in some summer 5k’s, or just feel better and more active, these bonus workouts will definitely help and push you to your limits.

In addition to these, I always recommend doing some weight training 2-3 times per week. These workouts will get your heart rate up, get you sweaty, and best of all, shouldn’t take more than 30 minutes. Try doing them twice per week.

Week 2 Workout: Booty Burner

**Guys, having a nice strong butt isn’t just for the ladies. A strong butt usually means a healthy lower back, and stronger athletic performance. So give this workout a try to up your game**

(Add weights to some exercises to increase intensity, but don’t sacrifice form)

  • 30 Walking Lunges (10 per leg)
  • 20 Glute Bridges with 1 second hold at the top
  • 10 Bird Dogs

Repeat 3 times, with minimal rest between rounds, then hit the following:

  • 10 rounds – 15 second hill sprint (treadmill or outside) with 45 second rest
  • 10 min full incline walking – or hill walking (use a tough pace, and try not to hold on!)

 

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10 Weeks Until Summer: Week 2

 

Last week we looked at setting goal for the summer, now it’s time to discuss sticking to your game plan, how to manage trouble, and how to succeed.

The best way to stick to your goal is to make sure you are doing everything you can to take steps towards it. Every time you make a food choice, decide to workout, or to skip a workout, you need to analyze whether or not you are getting closer to the goal, or not.

The first thing you should do is take a before picture, preferably in your swimsuit. These pictures are for you to see where you started, and hopefully see some serious change when you finish.

The second thing you need to do is monitor your progress. If you aren’t tracking your progress, how will you know if you are getting any better?

I track all my workouts, my times on cardio, and my weights lifted. You need to be progressing in some way. A few ways to track progression are:

  • Time it takes to run/bike/swim X distance
  • Amount of weight lifted on any given exercise
  • Amount of reps completed
  • Body weight
  • Waist circumference measurement

These are just a few, but by investing in a $2.00 notebook to track, you can really monitor your progress.

When Trouble Strikes

One of my favorite sayings is, “When you have a bad thing happen, do you treat it like a roadblock, or a speedbump?”

Do you let bad things stop you completely? Or do you get over it and keep on trekking forward?

One of the best things to focus on are the days where you don’t have motivation, or maybe don’t make the best nutrition decision. Say you eat a less than stellar breakfast. Are you someone who says “Ah, screw it, I will do better tomorrow” – and just eat terribly the rest of the day? Or do you realize you are human, you ate something less healthy, but get right back to eating healthy at your next meal?

You need to realize that we cannot be perfect. If you have the all or nothing approach, you set yourself up for greater failure. Reflect on bad decisions, and move on, and get right back to it as soon as possible.

The days where you know you should workout, but just don’t feel like it can be the worst.

Grab your gm stuff and just do it. Once you get moving, 99 times out of 100 you will feel better once you get going. Always remember, doing something is better than nothing.

Even if you can only get in 15 minutes, you can get a lot done. The workouts I send out on Fridays are meant to be high intensity circuits that you can find time for during the day. Get the work done, and your body will thank you in the end.

I find that people often give their future selves too much credit. By saying “Oh, I will do better tomorrow” or ” I will get back to it tomorrow” we are giving ourselves too much justification to cheat or fall off plan. Avoid this, and get to the work you know you need to do today.

Grilled King Salmon with Tomato-Peach Salsa

Grilled King Salmon with Tomato-Peach Salsa

Ingredients

1 cup chopped peeled peach
3/4 cup quartered cherry tomatoes
1/4 cup thinly vertically sliced red onion
3 tablespoons small fresh mint leaves
3 tablespoons small fresh basil leaves
2 tablespoons fresh lemon juice
1 tablespoon extra-virgin olive oil
1 tablespoon honey
1 jalapeño pepper, thinly sliced (optional)
1 teaspoon kosher salt, divided
4 (6-ounce) wild Alaskan salmon fillets
1/4 teaspoon freshly ground black pepper
Cooking spray

Preparation

1. Preheat grill to high heat.

2. Combine first 8 ingredients in a bowl; add jalapeño, if desired. Sprinkle mixture with 1/4 teaspoon salt; toss gently. Sprinkle fillets evenly with remaining 3/4 teaspoon salt and black pepper. Place the fillets on a grill rack coated with cooking spray, and grill for 10 minutes or until desired degree of doneness, turning after 5 minutes. Serve with salsa.

**Pair this up with a vegetable, or if you need a little more carbs, pair with a rice dish**

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10 Weeks Until Summer: Week 1 Workout

Summer is coming, so it’s time to step it up on dietary focus, but also some conditioning work.

Whether your goal is to shed some fat, participate in some summer 5k’s, or just feel better and more active, these bonus workouts will definitely help and push you to your limits.

In addition to these, I always recommend doing some weight training 2-3 times per week. These workouts will get your heart rate up, get you sweaty, and best of all, shouldn’t take more than 30 minutes. Try doing them twice per week.

Week 1 Workout

Set a timer for 20 minutes, and complete as many rounds as possible – with as little rest as needed.

  • 100 Jump Rope Hops
  • 10 push ups
  • 1/4 mile jog
  • 10 body weight squats
  • 50 jumping jacks
  • 10 lying straight leg raises

*** On the straight leg raises, keep your lower back in contact with the floor, and only lower your legs as far as you can without your back coming off the floor. Raise your legs slowly, using your abs***

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