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#AskCoachMo Archives - Link Endurance

Episode 59: Why a Virtual Coach May be Better than a Trainer

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“Give a man a fish and feed him for a day. Teach a man to fish and feed him for a lifetime”.
Are you one of those individuals that show up to a personal training session and goes through the exercises mindlessly, simply doing what the trainer says to do?
If you had to train yourself could you?
Could you motivate yourself to work hard when your trainer is sick or out of town?
Have you learned to make a healthy recipe for yourself or your spouse/family lately?
Do you have the mental strength to avoid certain junk foods or to push yourself through a hard workout?

In this episode, I teach you how hiring a virtual coach may be your best option for conquering the above questions. And if long term success in fitness, nutrition and life are your goal….. I will teach you how to fish…

CLICK HERE to listen, or download on iTunes for later.

I would love to hear your feedback from this episode! If you have any questions or comments please leave them below.

Episode 58: Breaking Through the “I Can’t” Mindset

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Have you ever thought about doing an endurance race like Ironman, Marathon, Spartan Beast, etc., but thought “I could NEVER do that”? Or are you in the beginning/middle of your endurance race training plan but concerned if your training correctly or focused on thinking it’s still impossible? Today I will give you 7 key strategies to break through your “I can’t” mindset and turn it into an “I CAN and I WILL”. Click here to listen now or download on iTunes for later.

SHOW NOTES:
1- A Positive Realistic Mindset:
Training for an endurance race of any type first requires that you be in the right mental state.
– Work with a coach that will support and guide you through your mental hurdles as much as your physical demands.
– Extreme makeover weight loss Edition/ Biggest Loser
– woman runs 5k & hadn’t ran more than 400m
– running ½, full marathons, lifting, etc

– Understand when your body is tired & you need rest
– Understand times when you need to suck it up and push through
– long rides/runs
– carrying heavy loads “If you can take it you can make it”
– Have a mantra
– “I cannot be broken”, “I am unstoppable”
– Be realistic in your goals, don’t expect to break records on your first or even 2nd, 3rd go at it

– Building mental strength in sport can carry over into your everyday life
– long work hours
– sleepless nights bc of kids, work, stress (think of Special Forces training)

2- Stop Overthinking:
– Our tendency is to think negatively as soon as we are approached with a challenge
– how is this possible?
– This is going to take forever!
– We worry about what we can’t control instead of mastering what we can control
– What if it rains, if it’s too cold, too hot
– Instead, plan for these events and create a solution in your mind, even in writing
– rehearse your problem solutions as part of daily meditation
– While riding your bike, go over procedures for changing a flat
– While running create an anti-cramp solution

3- STOP ANALYZING YOUR DATA WITH A FINED TOOTH COMB!!
– realize that you will have bad days
– some workouts are designed for you to fail
– Some weeks will be harder than others
– climate changes will effect your speed/pace
– STOP comparing yourself to pros/faster AG athletes

4- Have a Realistic training plan for where you are in your life right now:
– just start a new job or have a child? Now may not be the time to take on IM training
– pick the right race for your strengths and goals
– stay within YOUR abilities
– learn to train alone, without music

5- Stop listening to Music when you train:
– we listen to music for motivation or to postpone boredom
– You need to develop then mental strength & focus to train w/o extra stimuli
– listen to your body run rhythm
– listen to your pedal cadence
– go through your mental checklists

6- Have a solid nutrition plan:
– You’re about to beat the hell out of your body. You will need the right nutrients to recover/rebuild

7- Incorporate Mobility & Strength Training:
– training for endurance sports such as Tri/cycling/marathon develop Asymmetries & imbalances in musculature that can cause joint/tendon pain.

Episode 55: Bullet Proof Coffee & Vegan Diets, Are you Doing it Wrong?

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In this episode I am in the studio on 96.7fm The Ticket with George Digianni and Dr. Jeremy Webster. Are you drinking bullet proof/butter coffee, or on a vegetarian/vegan diet but still gaining weight and feeling bad? Find out how your attempt at improving your health can actually be more damaging to your health than you think. Click here to listen, or download on iTunes for later.

Baked Coconut Crusted Chicken with Rosemary Couscous & Garlic Broccoli

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Today I was “challenged” by my fiancé to have dinner ready by the time she got home.. 6:15pm.. To clarify a little, I may have not been making the “best use of my time” this afternoon, and when I should have been on my way to get the ingredients, well, I wasn’t’ on my way yet. At first she thought there was no way I could prepare dinner and have it ready by the time she got home. “If you have this ready by 6:25 I will be impressed”, she said. Challenge accepted!!! :-)!

Off I went to the store, got in and out in 10 minutes, got home, started my timer, and got underway. EXACTLY 31 minutes later 6:15pm, dinner was ready. Really!! In 31 minutes I made a complete meal for 2 from scratch. Check out the recipe below.

COCONUT CRUSTED CHICKEN INGREDIENTS:
2 Free Range Chicken Breasts
1 Cup Shredded Coconut
1/2 Cup Coconut Flour
2 Pastured Eggs
1/4 Cup Full Fat Coconut Milk (I like Native Forest)
Celtic Grey Salt
Black Pepper

ROSEMARY COUSCOUS INGREDIENTS:
1 Cup Water
1 Cup Full Fat Coconut Milk
1 1/2 Cups Couscous
1 Sprig Fresh Rosemary (chopped)
Celtic Grey Salt

GARLIC STEAMED BROCCOLI INGREDIENTS:
2 Heads Broccoli (chopped into florets)
1 Tbsp Coconut Oil
1/4 tsp or more fresh Garlic Powder
Celtic Grey Salt

INSTRUCTIONS:
Alright we are multi-tasking here so here is how it’s going to shake down. Make your chicken first. As soon as it goes in the oven, start on the couscous and broccoli. NOTE: You will need 3 separate bowls to prepare the chicken. One with the flour, one with the egg mixture, and one with the coconut flakes. Let’s Go!

Preheat oven to 400 degrees. Place the chicken breast between 2 pieces cling wrap and pound with a mallet, I used a rolling pin, until it is about 3/4 inch thick. Remove the top piece of cling wrap and discard. Take a pinch on salt and pepper and sprinkle over the top of the chicken. Take that salt & peppered side of the chicken and place in the coconut flour. Salt & pepper the other side of the chicken, flip it over and coat with coconut flour. Next, dredge in the egg mix, drop it in the coconut flakes, coat both sides well and place on a baking sheet with wax paper. Repeat with the second chicken breast and place in the oven for 15 minutes.

On to the couscous and broccoli. Add water and coconut milk in a medium sauce pan under high heat until boiling. As the water is heating for the couscous add the broccoli to a medium skillet, add a little water, turn on medium/high heat and cover. Once the water/milk begins to boil add pinch of salt, couscous, and fresh rosemary. Stir in the rosemary, take off the heat, and cover for 3-5 minutes. As soon as the broccoli turns bright green, uncover, turn off the fire, add the garlic powder, salt, and coconut oil and stir well. Just about this time your chicken should be ready! Remove the chicken from the oven, cut into the thickest part to be sure the juice is clear. Serve and enjoy!

Recipes for Travel

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Before your next trip to the airport, try one, or more of these great travel safe recipes to mitigate the negative effects of airport/airplane food.

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Veggie Wraps:
***You can add/sub any vegetables you want, this is just one of my favorites***
– For the wrap use Brown Rice tortilla, Ezekiel, or Nori paper
– Fresh spinach & arugula (I like to chop it) the arugula gives it a nice “spice”
– Sliced red bell pepper (this gives it a fresh crunch with each bite)
– Sprouts (I used sunflower sprouts) these are LOADED w/nutrients
– 2-3 Slices avocado
– 2Tbsp Grandma’s Hummus or your favorite kind (be sure it is made with olive oil vs. canola oil)
– 4oz sliced chicken, beef, or AppleGate Organics deli meat

Add as much spinach and veggies as you like to this. Seriously, you’re not going to eat too many vegetables. Wrap it up in aluminum foil and keep in the fridge until just before you leave. If you are using an animal based protein source be sure to eat it within 3hrs to prevent if from spoiling. I suggest you don’t add tomatoes or anything with a high water volume. It can cause your wrap to get soggy and the juices tend to run everywhere (I speak from experience here).

Egg muffins:
These little protein bullets are great, the recipe is simple, and they travel well. Click here for the recipe

Oatmeal Pancakes:
Ingredients:
• ½ cup Organic Whole Rolled Oats
• 1 tsp Cinnamon
• 4 Whole Eggs
• 1 tsp Vanilla Extract (optional)
• 10-15 drops Liquid Stevia (I use NuStevia brand as I’ve found it to have the least amount of aftertaste…) OR 2 packets Truvia/Xylitol
• 1 tbsp melted Coconut Oil
• Nonstick Cooking Spray (I use Spectrum brand Coconut Oil Spray)

Directions:
• Best if you can begin with room temperature eggs…
• Whisk eggs together and break apart the yolk.
• In same bowl, whisk in Vanilla, Stevia, Coconut Oil and Cinnamon
• Stir in Oats and pour mixture into a nonstick skillet – sprayed with nonstick cooking spray…
• Let cook on medium heat for 2-3 minutes and flip… Cook for 1-2 minutes on other side…
• Remove from skillet and let cool…
• Once cooled, cut into squares or like a pizza; place in Tupperware or plastic baggies and store in fridge for easy grab and go each morning…

***The above recipe makes 1 serving. I like to make 7 on a Sunday and keep in the freezer to easily grab and go each morning. I will simply set one baggie in the fridge the night before I will need it.

Alix’s Oatmeal:
Click here for the recipe
**Note: she has this as a “pre-race” meal, but it works great for travel as well**

Trail Mix:
For this you will need:
– Unsweetened dried tart cherries (double check when you buy these as most companies add sugar)
– Sprouted pecans
– Sprouted Almonds

Put 2Tbsp of each in a snack sized zip-lock bag. I suggest you store these in the fridge to increase the freshness. This is a great snack for anytime really. As always feel free to substitute any nuts or seeds you like, but still keep it to 2Tbsp of each. I suggest you use sprouted nuts & seeds as regular raw or roasted nuts & seeds contain phytates that can block absorption of nutrients and leach nutrients from your body.

Nut Butters & Veggies or Fruit:
– 1 packet Justin’s Almond, Cashew, or Pecan Butter
– 1 sliced apple or 10-15 baby carrots, celery sticks, sliced bell pepper

Time saver tip: If you don’t have time to chop the vegetables you can buy them pre-chopped at any grocery store. You can get them in the party platters or single serve

Protein Shake:
– 1 serving grass-fed whey protein
o Teras Whey
o Reserveage Organics
o Naked Whey
– Optional 1Tbsp organic cacao powder (I use Navitas Naturals)
– 2Tbsp ground chia powder (I use Navitas Naturals)

Put all ingredients in a small/thin shaker. Once you get on the plane ask the attendant to fill the shaker to your desired lever with water. You know what to do from here. You can also have a Kind Bar (5g sugar or less) or a packet of nut butter with this to further increase satiety.

Episode 51: Project Bart Part 1

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In this episode we meet Bart and begin his journey to transforming from an overweight 39yr old single father of 5, to regaining his “college days fitness” and competing in his first endurance race this spring. Every 4 weeks we will meet with Bart on the show to discuss his progress and challenges he faces along the way to regaining his energy and creating a better/healthier life not just for him, but for his entire family. Click here to listen, or download from iTunes for later.

If you have any comments or questions please leave them below, or you can email me, mo@eatrealandmove.com

Episode 50: Why Juice Fasting Alone Doesn’t Work & How to Create a Better Plan

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In this episode I discuss the popular juice fast/cleanse. Does it work? Sure! In the short term, but it can also lead to massive junk food cravings, mental fatigue, muscle loss and more. I talk about these issues and offer a better solution. To listen click here or download on iTunes for later. To watch the video version of this Episode click here.

Show Notes:
I talked about using these 2 products for daily cleansing year round:
1- Vitamineral Greens Capsule form. Click here to order
2- Prescript-Assist Soil Based Probiotics. Click here to order