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Monthly Archives

January 2018

Mindset & Meditation: Be Perfectly Imperfect

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“Every next level of life will demand a new you”, “and sometimes it takes being broken in order to become that new version of you” – Leonardo Dicaprio & Sean Buranahiran

After being in the fitness industry for over 20 years I have seen many clients “chasing a ghost” of perfection. Maybe it is a version of themselves from 5, 10, 15 years ago, or perhaps seeking to look like the model on the cover of a magazine or their favorite Hollywood star. They seek this “perfect figure” and are constantly let down when they don’t achieve that goal, or they hop on the scale and it hasn’t budged or perhaps crept up a few pounds. When this happens they become aggravated and frustrated which leads to poor self-esteem, acting out towards others, crash dieting, and more. They are so obsessed with the perfect image or number on a scale that they completely overlook the accomplishments that they have attained.

Things I have heard from clients:

Me: Look how much faster and longer you can run now without getting tired

Client: But I’m not 105 pounds

Me: Look how many more squats you can do and/or how much stronger you have become

Client: But I’m not a size 2

Client: We did squats with our kids on our backs this weekend for fun and they had a blast! We could never do that before!… BUT we haven’t lost any weight this week

Me: Do you not realize what you just said and how big of an accomplishment this is?!

I have even had a client that was obsessed with the tiniest bit of skin on her belly that she absolutely had to get rid of, and would not except the fact that it was just a small bit of loose skin from having 3 children. This particular client was an incredible athlete, but could literally only see her imperfections and was never happy.

It is in your scars where your story begins, and it is in your imperfections where your perfection lies. To convey this message in the form that I need you to hear/receive it in, you need to listen to the audio above. After listening to the audio and hearing the story of Melissa, please watch the video below. She shared this video along with the story of the broken bowls, and that became her personal anchor. No longer did she strive for “perfection”. She realized her strength and beauty lay within her scars. The video explains everything I want you to get out of being “perfectly imperfect”.

Be Proud of Your Scars

https://youtu.be/wG2MUeVixao

 

Episode 142: Interview with 5x Ironman Champion & Spartan Pro Heather Gollnick

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In this episode Miles and I chat with one incredible woman! Not only was she a blast to talk to, Heather Gollnick has a wealth of endurance racing experience and knowledge. We get to know Heather a little and talk about:

  • Her start in endurance racing
  • Her first Ironman experience and drawing motivation from her daughter
  • The critical role of positive self talk and mindset plays in your racing success
  • Her transition to OCR
  • Her training philosophy for her clients
  • How/why at 48 years old she still has what it takes to compete with the top elite/pro females
  • and more!

CLICK HERE to listen or download from iTunes, Stitcher, or SoundCloud

Egg and Spinach Stuffed Sweet Potato

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Did I mention we love sweet potatoes? Ohhh… That’s right. I’m a broken record now! LOL! Gah! We just can’t get enough of them!

This is one of Mo’s favorite Breakfast “inventions…” As part of our meal prep each week, I bake 4-5 sweet potatoes, let them cool, place them in a large tupperware and then into the fridge for easy breakfasts or lunches throughout the week!

Yes, you could use a microwave to reheat – BUT – if you have access to an oven, turn it to the broil setting and then place a piece of parchment paper onto a baking sheet. Get a pre-baked potato out of the fridge, slice it down the middle without cutting all the way through, place it on the parchment paper lined pan cut side up and then under the broiler for 5-7 minutes. It crisps up the skin a little and heats the potato through… It is DE-lish! And then, make this recipe to stuff the potato with! It’s the perfect breakfast or lunch… Or dinner for that matter!

Hope this makes life a little easier and allows you to eat clean when you’re in a hurry!

Egg and Spinach Stuffed Sweet Potato

Serves 1

Ingredients:

  • 3 whole cage-free eggs
  • 1-2 large handfuls spinach*
  • 1 tsp coconut oil
  • 1 clove garlic, minced
  • 1 medium/large sweet potato, baked*
  • pinch of cayenne pepper
  • 2 pinches ground turmeric
  • 1/8 tsp ground cumin
  • 1/8 tsp ground coriander
  • sea salt and black pepper, to taste
  • crumbled goat cheese, shredded raw manchego, pecorino or parmesan (optional)

Directions:

  • Take the sweet potato out of the fridge, slice down the middle, but not all t he way through and fluff with a fork – place on a parchment lined baking sheet and under the broiler of your oven for 7-8 minutes or if you do not have access to an oven, place the potato on a glass plate (not plastic please) and into the microwave for 60 seconds.
  • While the sweet potato warms up, place the coconut oil into a small skillet over medium heat. Add garlic and sauté for 1 minute, stirring a few times to keep garlic from burning.
  • Add spinach (or greens of choice) and sauté until greens begins to wilt.
  • As the greens are sautéing mix eggs and spices in a bowl and whisk with a fork or whisk until the eggs are completely yellow and you see no more of the whites. Add eggs to the greens and cook to your liking.
  • Once the eggs are done place into the sweet potato, top with cheese or nutritional yeast (if using) and serve.

Notes:

  • Feel free to use any greens you’d like – kale, swiss chard, arugula, etc.
  • I suggest baking a few sweet potatoes at a time at the beginning or middle of the week to have prepped for this recipe or others. Simply line a baking sheet with parchment paper and place a washed sweet potato or a few on top. Place in the top or middle rack of your oven on 425 degrees F for 60-80 minutes – until softened or easily pierced with a fork.

 

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Instructions
  1. Take the sweet potato out of the fridge, slice down the middle, but not all t he way through and fluff with a fork – place on a parchment lined baking sheet and under the broiler of your oven for 7-8 minutes or if you do not have access to an oven, place the potato on a glass plate (not plastic please) and into the microwave for 60 seconds.
  2. While the sweet potato warms up, place the coconut oil into a small skillet over medium heat. Add garlic and sauté for 1 minute, stirring a few times to keep garlic from burning.
  3. Add spinach (or greens of choice) and sauté until greens begins to wilt.
  4. As the greens are sautéing mix eggs and spices in a bowl and whisk with a fork or whisk until the eggs are completely yellow and you see no more of the whites. Add eggs to the greens and cook to your liking.
  5. Once the eggs are done place into the sweet potato, top with cheese or nutritional yeast (if using) and serve.
Recipe Notes

Feel free to use any greens you’d like – kale, swiss chard, arugula, etc.
I suggest baking a few sweet potatoes at a time at the beginning or middle of the week to have prepped for this recipe or others. Simply line a baking sheet with parchment paper and place a washed sweet potato or a few on top. Place in the top or middle rack of your oven on 425 degrees F for 60-80 minutes – until softened or easily pierced with a fork.

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Episode 141: WTM Champ Ryan Atkins talks about Rock Climbing, The Importance of a Strong Aerobic Base, Unicycling, Building Grip Strength, How to Plan Recovery, and Much More

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In this episode Ryan Atkins takes some time out of his busy ice climbing season, which is awesome, to talk with Miles and I.

We talk about:

  • Why he thinks you need a strong aerobic based vs. a ton of speed and HIIT training
  • How he is ready for any race at any distance
  • How he plans his recovery sessions/weeks
  • How he was once a champion unicyclist
  • Building grip endurance and power for beginners
  • How he stays in peak condition using only body weight training, rock climbing, & running
  • Why passion and love for sport need to be at the forefront of your motivation to race
  • And so much more!!

CLICK HERE to listen or download from iTunes, Stitcher, or SoundCloud

End of podcast music: “Limitless by Sam F. (feat. Sophie Rose)

Mindset & Meditation: Seek Failure

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Seek Failure

 

“It is impossible to live without failing at something, unless you live so cautiously that you might as well not have lived at all- in which case you fail by default” – J.K. Rowling

 

I used this quote last week and I use it again this week because I believe it is so important to let those words sync in to your brain and become part of your mantra when you are faced with failure. Listen to the audio for my thoughts on why you shouldn’t avoid failure. You should seek it and seek it often.

 

I will leave you with this. Whenever you get discouraged because you have tried something different/new a few times and haven’t “succeeded” or reached your goal remember this… It took Thomas Edison One THOUSAND attempts before that light bulb turned on… Seek failure my friends. That is where growths lies.

Primal Vegetable Curry

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Mmmmm curry! It’s so warming and comforting and it is SO good for you! Talk about anti-inflammatory! But to get a really good curry, it takes a loooong time to make. It just needs lots of love for all of the flavors to really develop.

This is my version of a quick and easy curry – I’ve added a can of diced tomatoes to help give more depth of flavor in a shorter amount of time. And always feel free to add a bit more curry powder as that will enhance the flavor as well! I always double whatever a recipe calls for! I went light on this one for my readers – as some like curry, but don’t LOVE curry like Mo and I do! So if you like curry – keep the measurements per my recipe below. If you love curry, up the ante a bit and double it!

If you don’t already know – what gives curry powder it’s yellow color is the turmeric that is in it. Turmeric is “all the rage” and super trendy right now. I’m halfway rolling my eyes. Ha! It’s been around for FOREVER but is really making it’s big debut in the last 2 or 3 years due to it’s anti-inflammatory benefits. It is truly a wonderful spice to use – I sprinkle it on my avocado toast, I use it in chili’s, soups, stews, stir-fry’s – anywhere I can sneak it in, I do! It is really wonderful for you in terms of keeping inflammation down and helping with aches and pains.

I made this recipe so that we would have lots of leftovers for lunches for the next couple of days… But, it was so good, I “accidentally” didn’t leave any leftovers! Ha! Oops! 🙂

I served ours with Coconut Cauliflower Rice, but it would be terrific with My Heart Beets 3 Ingredient Paleo Naan or my Coconut White Rice!

I hope you enjoy this as much as I did!!

Primal Vegetable Curry

Serves 4-6

Ingredients:

  • 1 ½ tsp ghee butter
  • 1 ¼lbs ground chicken
  • 1 cup sweet potato, butternut squash or kabocha pumpkin, peeled and cubed
  • 2 medium heads broccoli, chopped into florets
  • ½ small yellow onion, julienned
  • 2 tsp yellow curry powder
  • ½ cup chicken bone broth or low sodium vegetable broth
  • 1 cup canned coconut milk (light or full fat)
  • 1, 15oz can diced tomatoes, low sodium and undrained
  • ½ tsp sea salt
  • ¼ bunch fresh cilantro, leaves only

Directions:

  • Heat butter in a large nonstick skillet over medium-high heat.
  • Place the chicken into the pan with a couple of pinches of sea salt and brown until chicken is almost cooked through. Pour the chicken into a bowl and set aside.
  • Add sweet potato/butternut/kabocha to the same pan with a little more salt and sauté 7-10 minutes, until potatoes just begin to soften/can be pierced with a fork. Decrease heat to medium.
  • Add broccoli, onion, and curry powder and cook 1 minute, stirring constantly.
  • Add broth, coconut milk, tomatoes and sea salt and bring to a boil.
  • Add chicken back in and stir to combine.
  • Cover, reduce heat, and simmer for at least 10 minutes, but up to 45 minutes, stirring occasionally. The longer this simmers, the more time the flavors will have to develop.
  • Top with cilantro and serve on it’s own or with My Heart Beets 3 Ingredient Naan or my Coconut Rice.

Notes:

  • Feel free to omit the chicken and simply omit cooking the chicken (first step) and start by adding the sweet potato/butternut/kabocha to the pan with the ghee butter. Follow remainder of the recipe as written.
Print Recipe
Primal Vegetable Curry
Mmmmm curry! It's so warming and comforting and it is SO good for you! Talk about anti-inflammatory! But to get a really good curry, it takes a loooong time to make. It just needs lots of love for all of the flavors to really develop.
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Instructions
  1. Heat butter in a large nonstick skillet over medium-high heat.
  2. Place the chicken into the pan with a couple of pinches of sea salt and brown until chicken is almost cooked through. Pour the chicken into a bowl and set aside.
  3. Add sweet potato/butternut/kabocha to the same pan with a little more salt and sauté 7-10 minutes, until potatoes just begin to soften/can be pierced with a fork. Decrease heat to medium.
  4. Add broccoli, onion, and curry powder and cook 1 minute, stirring constantly.
  5. Add broth, coconut milk, tomatoes and sea salt and bring to a boil.
  6. Add chicken back in and stir to combine.
  7. Cover, reduce heat, and simmer for at least 10 minutes, but up to 45 minutes, stirring occasionally. The longer this simmers, the more time the flavors will have to develop.
  8. Top with cilantro and serve on it’s own or with My Heart Beets 3 Ingredient Naan or my Coconut Rice.
Recipe Notes

Feel free to omit the chicken and simply omit cooking the chicken (first step) and start by adding the sweet potato/butternut/kabocha to the pan with the ghee butter. Follow remainder of the recipe as written.

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The Health Episodes #2: The Importance of Playing, Why You Need to Be Afraid, How to Make a Mind-Shift, & More Shenanigans

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The reason I used a photo of me skydiving is because that is literally the ONE thing I said I would never do. Why you ask? My answer has always been that if something goes wrong it’s REALLY gonna go wrong… I didn’t want to destroy my back or knees with a hard landing, I’ve had nightmares since childhood of falling from the sky (don’t know where that came from), and then there’s always that small death piece that could happen if the shoot doesn’t open.  I managed to go 42 years without jumping out of a plane until a client of mine set it as her goal.

During our time working together she had overcome such incomprehensible tragedy and faced fears on a daily basis.  This was her way of saying “I can do anything”, and she wanted me to do “anything”, skydiving, with her :-).  How the hell could I say no, and let me tell you I am glad I didn’t.  What I had been afraid of for so long was one of the coolest and most freeing experiences of my entire life.  I didn’t feel like I was falling, I felt like I was flying.  I didn’t hurt my knees or back, the landing was so smooth I barley felt it, and no… I’m not dead…  I faced my fear, and it opened my mind and allowed me to learn from the experience and grow.

In this episode Alix and I talk about:

  • Why you need to do something that scares you from time to time
  • Why you need to get out and play on a regular basis
  • How to make a permanent mind-shift regarding how you set your personal goals
  • And More!

CLICK HERE to listen or download from iTunes, Stitcher, or SoundCloud

 

Check out Darryl Edward’s Primal Play program HERE

Episode 140: Coach Mo Talks Overtraining & How to Build Strong Calve, Hips, & Core for a Muddy Race

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In this episode Coach Mo flies solo and talks about the signs of overtraining. The 2018 season is about to kick off, and training and racing will be the focus. Learn the signs of overtraining and how to avoid it. Also… It is inevitable in our sport that we will encounter at least one sloppy muddy race. Learn how to build strong, mobile ankles and calves to prevent injury as well as how to build strength in your core and hips to help you navigate the slop of a muddy race… and keep your shoes… 🙂

CLICK HERE to listen or download from iTunes, Stitcher or SoundCloud

Mindset & Meditation: Make a Mind Shift

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“What blocks us is clear. I am too short, too old, too scared, too poor, too stressed, no access, no backers, no confidence. How skilled we are at cataloging what holds us back” – The Obstacle is the Way

“It is impossible to live without failing at something, unless you live so cautiously that you might as well not have lived at all, in which case, you fail by default” – J.K. Rowling (taken from the book Tribe of Mentors by Tim Ferriss

When presented with a challenge be it physical, work related or personal, are the first thoughts that cross your mind “I can’t do that”, or “that’s impossible at my age”, or “I wish I could do XYZ”? Never undermine your success or ability in the gym, in sport, or in life. Most people I speak to about Ironman triathlon, ultra-marathon, or long-distance obstacle racing all have the same response. “I could NEVER do that”.. They have already defeated themselves mentally, however when they see someone their same age, weight, disability, etc complete one of these events, their mind begins to shift from “I could never” to “I think I could do this”. Regardless of how fast or slow your finish time may be at a race, or even if you had a “bad day” at the gym or in a race, someone out in the world watching, thinks you have just accomplished the impossible. Be proud of everything you do and learn from every day, race, adventure, and trial. Celebrate the small stuff.

In setting and achieving small goals you slowly begin to build your confidence. As you do this, begin to change your self-talk from, I wish, I want, If I could only, to I am, I can, I will. Once you make that mental shift what you thought was impossible becomes a challenge that you will stop at nothing to achieve. Set small goals, but at the same time don’t be afraid to reach for the stars and set a large goal for yourself. If it scares the hell out of you… GOOD! Everyone feels fear, from the most elite Extreme Sport Athlete to the baddest UFC fighters on the planet. They are all afraid. It’s what they do with that fear that makes them special and it can do the same for you. Fear will not kill you but it will contain you. Take your fear and shift your mind from letting it hold you back, to having it motivate you to conquer it and achieve the goal.

In creating a mind-shift think about it in one more way. What if you tried to accomplish a goal for the next 20 years. Something that you thought and maybe Dr’s or “experts” said was impossible for you to do. At the end of 20 years you don’t achieve that goal. It will be so much better for you to realize and say to yourelf “I gave it my all and tried every avenue to get there”, than to never have tried at all. You will NEVER say “what if” and I guarantee you will have learned a TON about yourself in the process. That, is a victory.

Rosemary Coconut Chicken

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I cook. You all know this. And I don’t just cook sometimes. I cook 6 nights a week, if not 7. And I don’t share this to be braggadocious but to illustrate that Mo never cooks. Not to say that he can’t cook – he’s actually very good at it. We have a little running joke between us because when we first started dating – as in the first month – one of the way we connected was over nutrition… He was attending The Institute for Integrative Nutrition at the time and I was studying to get my Nutrition License, so we were both reading so much about food and experimenting with it in our own kitchens. So I invited him over to cook with me and well, he ended up doing all the cooking. What can I say? The man made me nervous! So funny to think about now! Ha! He’s given me hell for this ever since. But the irony? Since that day in April or May of 2010, I bet I could count on one hand the amount of meals he’s cooked for us vs the ones I’ve cooked – I’m not sure we could even count!

So now, when I am out with friend for the evening or traveling and Mo is left to his own devices, it is either Origin Kitchen + Bar or this Rosemary Coconut Chicken with sauteed spinach. He is like clock-work! It is so funny! And one of the most endearing things about him! You know how that is though? When you have a skill that you don’t cultivate and use that often, you lose your mojo or your creativity sometimes. So please hear me – the man can cook! He just doesn’t!

He did, however, come up with this recipe and I gotta say – it’s awesome and super quick and easy! I serve it with a “big salad” ***wink, wink*** or my Sweet Potato Hash with Thyme and Pumpkin Seeds!

Perhaps this will become your new go-to as it has for Mo! We hope you enjoy!

Rosemary Coconut Chicken

Serves 4-6

Ingredients:

  • 1lb pastured chicken breast, cubed*
  • 2 tbsp coconut oil
  • 2 tbsp fresh rosemary, chopped
  • 2 cloves garlic, minced
  • sea salt and black pepper, to taste

Directions:

  • Place the coconut oil in a large sauté pan over medium heat.
  • Once the oil is melted, add the garlic and rosemary and sauté until fragrant – about 1 minute.
  • Add the chicken and cook until chicken is cooked through – a meat thermometer reads 165 degrees F.
  • Serve with my Coconut Rice, Sweet Potato Hash or Zucchini Noodles.

Notes:

  • When you’re purchasing the chicken, ask your butcher to cube the chicken for you!

 

 

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Rosemary Coconut Chicken
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Instructions
  1. Place the coconut oil in a large sauté pan over medium heat.
  2. Once the oil is melted, add the garlic and rosemary and sauté until fragrant - about 1 minute.
  3. Add the chicken and cook until chicken is cooked through – a meat thermometer reads 165 degrees F.
  4. Serve with my Coconut Rice, Sweet Potato Hash or Zucchini Noodles.
Recipe Notes

When you’re purchasing the chicken, ask your butcher to cube the chicken for you!

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