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Monthly Archives

March 2014

My Oceanside Ironman 70.3 Race Week Meal Plan

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5 days until it’s go time! So here is what I am fueling on this week and why.

Monday: 3-24-14

Super Mo Shake

Spinach & Kale Salad
Artichoke hearts
shredded beets
sliced strawberries
1 can Wild Planet Sardines in Olive Oil
1Tbsp Upgraded Brain Octane (I use this a “salad dressing”, it enhances the flavors of food. So good!)
Pink Himalayan Salt
1 piece 80% dark chocolate

Well… 2 pieces dark chocolate 🙂

Chicken Salad with Hummus from True Foods Kitchen (this is a Dr. Andrew Weil inspired restaurant. Another VERY good/clean food spot in Dallas).


Super Mo Shake

Took a Vespa Power to keep me in fat burning mode while I shoot “how to” videos for www.livestrong.com

5oz grilled chicken
1 cup couscous w/feta & spinach
2 dolma wraps (these little gems are delicious)
handful black kalamata olives (for some good fats)

Grilled chicken salad w/dates (got this from Origin Kitchen. Super clean food!)
2 bacon wrapped quail legs (needed a little fat)

Wednesday: 3-26-14 TRAVEL DAY
**Started today with 5 drops Oil of Oregano in 20oz of water** Oil of Oregano is very good for boosting immune function and you need this when flying on a congested plane.
***Travel Tip** Anytime you fly you get dehydrated from time spent in a pressurized cabin. I drink 24-30oz of water on the plane with a little sea salt added. The salt enhances water absorption

Breakfast: **Started today with 5 drops Oil of Oregano in 4oz of water**
Spinach & Egg Scramble
1 cup sweet potato/pumpkin seed hash

Lunch: During the flight to San Diego
1 Epic Bison Bar . Why this bar? Click on the bar and you will see Bison, Turkey, & Beef bars. This company created basically a “better beef jerky” that is sourced from grass-fed animals. It’s a great source of protein when traveling, especially in airports & planes, because airplane/airport proteins are not good quality
1 Packet Artisana Cacao Bliss . Why this? Coconut butter is a great source of healthy medium chain triglycerides (a type of fat) that acts like a carbohydrate in your body. It provides great nutrition and stable energy. Coconut oil is also anti-microbial & anti-bacterial, again, perfect for travel.
2 squares of 80% dark chocolate w/expresso beans. Why this? Why the hell not?

Ahi Tuna Tartar
Spinach Salad
3 slices of a veggie pizza

Thursday: 3-27-14

Spinach & egg scramble
1 large banana
1 cup coffee w/almond milk

Poached Salmon on 2 pieces sourdough bread
2 slices tomato
small spinach salad

Vespa Power (to enhance fat burn)

1 Whole Sushi Roll
Shrimp Pad Thai
Seaweed Salad

Super Mo Shake

Lunch: at a cool coffee shop in Encinidas (Ipe Coffee)
3 pastured eggs steamed
1/2 avocado
2 pieces sourdough bread
Almond milk latte

1 serving dark chocolate
1 Vespa Power

Dinner: Ate at 5:30 to allow for plenty of time to digest
5oz filet (this is LOADED with iron which helps increase oxygen transport to working muscles)
1 large sweet potato no skin. Topped with 1Tbsp coconut oil (coconut oil aids in the absorption of nutrients)
1 cup roasted asparagus & brussels sprouts (locally grown here in So Cal, had to eat these 🙂 ).


Breakfast: 2hrs prior to my start
2 hardboiled eggs
1 large sweet potato with no skin & 1Tbsp coconut oil
1tsp cinnamon (adding cinnamon to a carb slows down the release of insulin)

45 minutes prior:
1 Vespa Power
5 MAP Amino Acids
8oz water

10 minutes before start:
1 gel
1 salt tab

Go Time!

Episode 25: Anti vs Pro Inflammatory Foods, Amino Acids, Losing Pregnancy Weight, Fueling the Teenage Athlete

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In this episode I answer YOUR questions. I discuss

– What foods are pro-inflammatory and what foods are anti-inflammatory
– What the heck are Master Amino Acids and how/when/why you should take them
– How long it should take to fully lose all the baby weight after childbirth
– What’s the best protein powder for a male teenage athlete
To listen click here.

Show Notes:

Master Amino Acid Pattern – Order it here.

Reserveage Organics Grass-Fed Whey Protein. Order it here.

Vega Sport “Plant Based” Protein. Order it here.

If you have any questions or comments please leave them below. I would love to here from you!

Coach Mo’s Pre- Race Week Food Log Part 1

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You will notice in this week’s food log there is not a ton of “variety”. Now is not the time to try new foods that you aren’t sure work with your digestive system. Stick to high quality foods/ingredients and get creative AFTER the race.

Monday 3-17-14

Super Mo Shake. See recipe here.
Why this shake? It is full of anti-inflammatory ingredients, and is very easy to digest. The last thing you want the 2 weeks leading up to a big race is heavy foods that don’t digest well.

Spinach Salad w/Sardines & Strawberries: Don’t make that face! It’s really good!
5 cups organic spinach
1/2 cup shredded beets (to build red blood cells)
artichoke hearts (anti-inflammatory)
organic strawberries (vitamin-C)
Extra Virgin Olive Oil “this” brand (around 2Tbsp, I don’t measure 🙂 )
1 pack Wild Planet Sardines in EVOO (these babies are FULL of heart healthy & anti-inflammatory omega-3 FA’s)
Couple dashes Himalayan Pink Salt
Why this salad? It is full of healing foods with vitamin, mineral & anti-inflammatory ingredients.

Afternoon Snack:
1 serving Dark chocolate with sea salt. I LOVE this brand.
Why dark chocolate? Always choose at least 70% cacao. The darker the better. Great source of iron, magnesium, and even calcium.

Nori Avocado & Kale Egg Wraps with Rosemary Hash:
Eggs for dinner?? Uumm Yes!
Check out the recipe here.
Why this meal? Nori is packed with energy boosting iron and the pastured eggs are loaded with easily digested protein for rebuilding muscle. Iron is often deficient in most endurance athletes due to sweating and can lead to fatigue among other things.

Tuesday 3-18-14

Super Mo Shake

Same Salad as Monday

Afternoon Snack:
Same Dark Chocolate

Asparagus & Watercress Soup with 2 Nori Egg Wraps

Wednesday 3-19-14

2 Nori Wraps with 1 cup Rosemary Hash. This is good stuff people!

Blood Orange Salad with 5oz wild caught salmon:
Check out the recipe here.
Why this meal? Blood oranges are loaded with vitamin-C and are a very easily absorbed source of carbohydrate energy. Be sure to choose WILD salmon vs farm raised salmon. Farm raised salmon is typically higher in pro-inflammatory omega-6 fatty acids

Afternoon Snack:
1 serving (1/4 cup) toasted pumpkin seeds

6oz baked Cod
Roasted Asparagus
Sweet Potato Bites (about 1 cup)
Dessert :-). 1 cup raw chocolate pudding w/coconut whip cream

Thursday: 3-20-14

EXACT Same as Wednesday for breakfast-afternoon snack

Mixed Green Salad with 5oz grass-fed burger patty
Why this meal? if you eat GRASS-FED beef it is full of good omega-3 fats and is loaded with iron. I have a race tomorrow night so I want to be sure my energy stores are topped off and red blood cell count is high for oxygen delivery.

Friday: 3-21-14
Nori Egg Wrap with Rosemary Hash

Lunch: Had a lunch meeting at a local restaurant HG Sply. All locally sourced meats and vegetables 🙂
Duck Confit
Roasted brussels sprouts
Sauteed shiitake mushrooms
Sweet potato hash
1 egg sunny side up

Ran a 5k at 6:30. No snack, still full from lunch

Post race:
5 MAP Amino Acids
Dinner: got home late so I made the Super Mo shake. If you get home late but still need to fuel, a shake is the best option in my opinion. The last thing you need late at night is your body trying to digest a meal that you probably didn’t chew well. A shake is already broken down.

Saturday: 3-22-14

Super Mo Shake

Lunch: another meeting at HG Sply
Duck Confit
Roasted brussels sprouts
Sauteed shiitake mushrooms
Sweet potato hash
1 egg sunny side up

Dinner: I have a sprint distance triathlon tomorrow morning. My pre-race meal is usually a grass-fed burger with sweet potato fries or a 4oz grass-fed filet with a sweet potato and ghee butter. NOTE: The beef NEEDS TO BE GRASS-FED. Eating a beef patty loads your body with heme iron which enhances oxygen to working muscles.
Grass-fed burger with avocado & sweet potato fries.
*** I also ate this at 6pm to be sure it is all digested by bed at 9:30 ***

Sunday: 3-23-14 RACE DAY

Bullet Proof Coffee
6MAP Aminos
2 Salt Tabs
1 water bottle with chloroxygen

3 eggs
1/2 avocado
1.5 cups sweet potato hash

Wild Salmon Salad with lots of greens.

Egg Avocado & Kale Nori Wraps:

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This is a great meal anytime. Iron is one of the most depleted minerals in athletes. Read about the symptoms here. Nori is a GREAT source of easily digestible and very bioavailable iron. Plus if you are trying to limit your carb intake and avoid processed wraps and gluten, there’s really no better way to go. Alrighty, enough learnin here’s the recipe.

Mo’s Nori Egg Wrap:

2 Nori “sheets”. I use Emerald Cove Organic Pacific Nori
3 pastured eggs
1 handful chopped organic kale (you can use spinach/arugula/any other green)
1/2 small avocado
1tsp cumin
dash cayenne pepper (this is optional and is super anti-inflammatory)
dash ground black pepper
2tsp Purity Farms ghee butter

Melt butter in a skillet over medium heat. Add kale and sauté tip kale is bright green. While kale is sautéing combine eggs and spices in a bowl and whip it all up. Add to the kale and cook for 2-3 minutes. You will want to make sure the eggs aren’t “wet” as this can make the nori a bit soggy. While the eggs are cooking lay out 2 nori wraps and divide avocado on each. Once the eggs are cooked to your liking simply add to the nori as you would any normal “egg wrap” and roll it up. The heat/moisture from the eggs with mold the nori around the eggs for a sturdy wrap. Serve with my Rosemary Hash and enjoy.

Blood Orange, Goat Cheese, Avocado & Salmon Salad:

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In my opinion, anytime you can blend sweet and savory into a cohesive meal you have a winner. That was my goal with this recipe. Adding the sweet taste of “in season” blood oranges with creamy avocado and tangy goat cheese is a game changer for this recipe. For this particular meal I used a 5oz wild salmon filet but feel free to substitute free-range yard bird instead.

3-5 cups chopped spinach/arugula (or any other green you want)
5oz wild caught salmon filet (baked medium rare-medium)
2-3 Tbsp crumbled goat cheese
1/2 of a small avocado
1 blood orange chopped however you like
1-2 Tbsp high quality extra virgin olive oil
sea salt to taste

Really? Cook the salmon and put it all in a bowl. Then eat it! 🙂 It really is that easy.

If you like this recipe and want more like it please leave a comment below.

Episode 24: Blood Oranges, How to Use Rosemary, Maximize Training/Power with Isometrics

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To listen or download for later click here.

In this Episode:
I dive into the greatness that is the Blood Orange. Great for mimosas and PACKED with Vitamin-C. You will learn the medicinal properties of fresh rosemary and how it may help re-grow hair. Plus, if you are a time crunched individual/athlete I give you another trick on using Isometric training to minimize training time BUT increase your power and endurance.

Show Notes & Research:

Cholesterol Clarity: What the HDL is Wrong with my numbers. by Jimmy Moore
check it out and get it here.

Blood Orange Article:

Rosemary Research:
Cancer Research – http://www.ncbi.nlm.nih.gov/pubmed/21955093
Hair Re-growth – Hay IC, Jamieson M, Ormerod AD. Randomized trial of aromatherapy. Successful treatment for alopecia areata. Arch Dermatol. 1998;134(11):1349-1352.
More Rosemary Data here – Health Benefits of Rosemary Herb – print http://www.medindia.net/patients/lifestyleandwellness/health-benefits-of-rosemary-herb.htm#ixzz2wL4bYLAv

Super Slow Isometric Training Study:

Sample Workout I will post in my movements blog today.

Mo’s Creamy Asparagus & Watercress Soup Video

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Check out my “how to video” by clicking this link > Movie on 3-18-14 at 11.30 AM

• 2 Bunches Green Asparagus
• 1 bunch Watercress
• 20 ounces Organic Vegetable Stock
• 1 Medium Onion Chopped
• 4 Garlic Cloves
• 2 Avocados
• Sea Salt & Black Pepper
• ***Optional ¼ Cup Chia Seeds***

1. Chop asparagus (even the ends) and place in a large pot
2. Chop Watercress in half and set aside
3. Add chopped Onion, Garlic, & Vegetable Stock to pot
4. Cook until Asparagus is tender but not overcooked (they should be bright green NOT dull green)
5. Once soft take off heat and set aside for about 2minutes
watercress avo
in the pot
• Add all ingredients into blender (this is where the watercress comes in) (you may have to do this in halves based on blender size).
• Add avocados, salt & pepper and blend until creamy smooth.

soup complete

Mo’s Pre-Race Supplement Super Stack

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Let me preface this by saying that I have no affiliation nor do I benefit in anyway financially from you using these products. I am simple sharing with you what I found that works for me and others in hopes to keep you healthy for race day and after. Now, that’s over, here we go!! 🙂

Typically about two weeks out from a big race like an Ironman 70.3 or Ironman I start to dial back on my training load and begin to focus on rest, recovery and mitigating inflammation as much as possible. The whole food supplements you see above are my personal secrets to success. I use the term “whole food” because none of what I take is created in a laboratory, rather it is extracted from the highest quality REAL food. So here is what I take, how much I take and why.

Astaxanthan aka. Bioastin
Ever wonder what makes wild salmon so good for you? It’s astaxanthin. It’s What makes gives their flesh that beautiful red color and enables them to swim upstream for miles and miles without stopping. Astaxanthin is a microalgae, similar to spirulina and chlorella and is known as a super anti-oxidant, UV ray protector, potent anti-inflammatory and more. Read more about it here. Bioastin is best absorbed when taken with a fat so I take 1 with breakfast and dinner and be sure to include some healthy fats or at least Cod Liver Oil capsules.

Carlson’s Cod Liver Oil
We all know the great benefits of fish oil. Cod Liver Oil takes it a step further because it contains essential vitamins A & D which are very important in tissue/wound healing and for immune function. You can read more about Cod Liver Oil here. I take 2 with breakfast and 2 with dinner.

Red Rooibos Tea aka. Tulsi Tea
Red Rooibos tea is a naturally caffeine free black tea that is very high in antioxidants, vitamins and minerals. It has been used for centuries to relieve stress, calm the mind and has even been used to treat people suffering from adrenal fatigue. Read more about its amazing health benefits here. Since red rooibos teas are naturally caffeine free you can enjoy them hot or cold anytime of the day. They do blend some flavors of this tea with green teas if you need a little caffeine boost so be sure to read the label. I LOVE the brand Tulsi. They have many different flavors so you can have plenty of variety. If you need to sweeten it use a tsp of local raw unfiltered honey.

We all remember learning about chlorophyl in 7th grade science class. It is what gives all plants their green pigment and supplies the world with oxygen through photosynthesis. Chloroxygen is a concentrated form of chlorophyl. When taken orally it can increase red blood cell count thereby increasing the oxygen that goes to your muscles and heart when training and racing. I have noticed a HUGE difference in the ease of breathing especially when swimming when I take this. I am also pretty susceptible to altitude sickness and notice minimal effects of altitude when I am using chloroxygen. Read more about its health benefits here. I will put 1 full eyedropper in a water bottle 2xday and will usually add 5g of d-ribose for a touch of sweetness.

D-Ribose is a sugar that is naturally produced by your body. It has been shown in multiple studies to help patients recover from congestive heart failure. It is used by me to recover faster from intense workouts and as a natural energy booster. I take 5g 3xdaily prior to my race and drop it down to 5g 2xdaily on hard workout days after. Here is a great article that explains all of D-ribose’ health benefits.

This is a great addition to shutting down inflammation and improving immune function. By now I am sure you are well aware of the benefits of turmeric so I won’t go over them again. However, if you would like to read more click here. I take 1g with breakfast and 1 with dinner.

Vector 450
Speaking of immune support, this is a good one. I first learned of Vector450 last year. It is made of Imuno-IgY from the yolk of free range pastured hen eggs. Imuno-IgY is key for immune function and gut healing. Many athletes get sick right after a big race, and sometimes before, due to a weakened immune system from overtraining and lack of sleep. I personally know several pro triathletes that have been able to successfully avoid getting sick after Ironman races AND report faster recovery after Ironman when supplementing with an Imuno-IgY like Vector450. I was personally able to avoid getting sick all last year, even when I was sleeping next to my sweet girlfriend who had a nasty case of the flu. I loaded up on Vector 450 and it worked. Read more about it here. I take 2 with breakfast and 1-2 with lunch.

There you have it. My “Super 7” supplements that I take prior to a big race. Again, I have no affiliation with these companies or products. I am simply sharing with you what works for me and my clients. If you have any questions or comments feel free to leave them below.

Total Body in 20

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time crunch
Before becoming a full time multi-sport and health coach I was a full time personal trainer for 12 years. With that job I would be on the training floor from 6am-sometimes 8pm while simultaneously training for endurance events. So I became very good at getting in efficient workouts in minimal time.

One thing I enjoy doing now is creating time efficient workouts for people to show that you CAN get fit, stay in shape, lose weight, etc. regardless of your busy schedule. One of the best ways to maximize training with minimal time is training with multi-joint/compound movements. Meaning, working multiple muscle groups at one time. I posted a video this week of a Db Lat Pullover to Tricep Extension. This exercise works almost every muscle in your body.

With all this said, I wanted to give you a great time efficient workout that you can do with minimal equipment in about 20 minutes. So here you go! 🙂

Warm Up:
30 Jumping Jacks
20 Reverse Lunge to Trunk Twist (10 each side)
20 Plank Shoulder Taps (10 each side)
12 Spiderman Lunge (6 each side)
Repeat 1-2 times

Main Set: Go through each movement once then repeat
3×20 DB Lat Pullover to Tricep Extension
3×20 DB Squat to Bicep Curl to Shoulder Press
3×20 Push Up Bird Dog (10 each side)
3×30-45sec Side Plank with Db Shoulder ABduction

For an instructional video demo of the movements click here.

Let me know what you think! Leave your comments or questions below.

Episode 23: Combat Seasonal Allergies with Onions & Butterbur, Benefits of Watercress & Functional Move of the Week

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In this episode. It’s allergy tiiiimme!!! And with that being said, I’ve got some cool ways that you can use food and herbs to combat and treat your seasonal allergies without the sleep/sluggish side effects of OTC or prescribed medications. I’m talking specifically about onions and butterbur. I also talk about the versitale and nutritionally packed green Watercress. Along with this you will also want to check out my functional movement of the week, the Dumbbell Lat Pullover to Tricep Extension.

Check out the podcast here.

Watercress Salad:
2 cups chopped Watercress
2 cups fresh spinach
2Tbsp goat cheese
1/2 chopped avocado
2 Tbsp toasted pumpkin seeds
2Tbsp fresh chopped visalia or sweet onion
2Tbsp EVOO
2Tbsp Bragg’s Apple Cider Vinegar
1Tbsp raw unfiltered local honey
4-6oz protein

Baked Vidalia Onion:

2 Vidalia onions
2 tablespoons ghee butter
2 cubes beef bouillon (MSG free)
2 dashes pepper
2 dashes ground paprika
2 dashes sea salt

1. Preheat oven to 350 degrees F (200 degrees C).
2. Peel and core onions, then slice halfway through. Place onions on sections of aluminum foil large enough to wrap them completely. Place a bouillon cube in the center of each onion; place pat of butter on top. Season with salt, pepper, and paprika. Wrap the onions in foil.
3. Roast in preheated oven for 25 minutes