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Monthly Archives

November 2018

Movement: Single Arm Chest Press on Ball

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This is a great movement to build upper body symmetry and strength. The addition of doing this moment on a swiss ball offers the opportunity to simultaneously work on posterior hip – glute – strength by holding hips elevated throughout the movement, or by flexing and extending the hip in sequence with the press as demonstrated in the video.

For strength and hypertrophy we recommend 3-4 sets of 6-10 reps

For endurance we recommend 3 sets of 12+ reps

CLICK HERE to see the video demo

Episode 178: Interview with Para-Elite OCR Athlete J.D. Harvey

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In this episode Coach Mo sits down with a close friend and new OCR athlete J.D. Harvey.  J.D. was born with a condition called Phocomelia, where his arms did not develop, yet he didn’t let this condition slow him down. He overcame life challenges, bullying, self-doubt, and negative self-talk, and used these challenges, as he says, “to grow into who I’m supposed to be”.

J.D. took this confidence to Laughlin, Nevada where he competed in the first annual Spartan Para-elite Team Championship taking home second place! In our conversation we discuss:

  • How he used life’s challenges to his advantage
  • How he used mindset, self-talk, & meditation to affirm and solidify his desired outcome
  • How he approached the Spartan race and overcame mental & physical challenges
  • and a lot more! J.D. offers gold nugget after gold nugget of inspiration and motivation for anyone, athlete or not, to learn from and apply to your life

CLICK HERE to listen or download from iTunes or wherever you get your podcasts!

Crockpot Salsa Chicken

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I totally made this recipe by mistake. And it just might be the easiest damn thing I’ve ever made. AND it tastes SO good! Don’t you love it when that happens? It’s like all of the stars just align in your favor some days, right?

Over Thanksgiving, my family was in town. Yes, I hosted. For the first time ever, I might add. And it really turned out great! I was (still am 🙂 ) super proud of myself. I did have some good help from my family…

But all of that to say – the Friday after Thanksgiving, we had one of my favorite Mexican food restaurants cater for us… We were done with the cooking.

My Uncle was in charge of ordering the catering and we always know when he’s in charge of something, it will be over the top! He always goes above and beyond and that means there is NEVER a lack of ANYTHING!

You can see where this is going, right? Yep – we had ALLLL the leftovers! …not just from Thanksgiving, but now from the Mexican restaurant! And, Mo and I are the only ones who live in Dallas out of this side of my family so we ended up with ALL of it!

I really dislike letting food go to waste, so I decided I’d test myself and come up with something yummy to make with all of it! We ended up with:

  • Guacamole
  • a bunch-o-Salsa
  • a bunch-o-chopped onion and fresh cilantro
  • Roasted Brussels Sprouts

So came the birth of this recipe! …minus the brussels sprouts! I just made a few extra of those and we had them as a little side instead of chips! 🙂

Y’all!! It took me less than 5 minutes to put this together and it was SO stinkin’ good!

So, next time you’re in a pinch and need something super quick and healthy – make this your new go-to!

Hope you enjoy as much as we did!

Crockpot Salsa Chicken

Serves: 6-8

Ingredients:

  • 3lbs organic chicken breasts
  • 1 yellow onion, chopped
  • ½ bunch cilantro, chopped
  • 20oz jarred salsa
  • avocado, to garnish
  • fresh chives, to garnish
  • roasted cauliflower rice (optional)

Directions:

  • Pull out your crockpot.
  • Add your chicken breasts.
  • Then add the rest of the ingredients on top, in any order. Stir to combine.
  • Put on low for 5-6 hours or high for 3-4 hours.
  • After it’s done cooking, use two forks to shred the chicken.
  • Serve in big bowls on top of roasted cauliflower rice (optional) and top with cilantro and sliced avocado.

 

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Instructions
  1. Pull out your crockpot.
  2. Add your chicken breasts.
  3. Then add the rest of the ingredients on top, in any order. Stir to combine.
  4. Put on low for 5-6 hours or high for 3-4 hours.
  5. After it’s done cooking, use two forks to shred the chicken.
  6. Serve in big bowls on top of roasted cauliflower rice (optional) and top with cilantro and sliced avocado.
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Movement: KB High Low Chop

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KB stands for “Kettlebell” 🙂

This is one of our favorite movements to build hip & core stability. Be sure as you go through the movement that you breathe and that you keep your hips and lower back braced and locked without movement.

We recommend 3-4 sets of 8-15 repetitions and done as a part of any resistance training session.

CLICK HERE for the video demo

Episode 177: Interview with Altra Shoe Creator Golden Harper

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In this episode we sit down with the man behind Altra running shoes and the zero drop shoe movement Golden Harper! We discuss:

  • How Altra began
  • How a zero drop shoe is so beneficial to long-term foot health
  • The creation of modern running shoes
  • How over striding, not the heel stack, causes injury
  • How to transition from a 6-10mm shoe to zero drop
  • Strength movements to build bulletproof calves and feet
  • and a WHOLE LOT MORE (we had a ton of great listener questions)

CLICK HERE to listen or download from iTunes or wherever you get your podcasts!

Movement: Kettlebell Rebounding Lateral Lunge

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This is a great movement to develop explosive single leg power as well as working an alternate range of motion in the lateral lunge. Most athletes get stuck in a linear movement pattern “forward run/walk motion” which can lead to muscle imbalances and injury. Use this movement to keep your hips healthy, open, and strong!

For neuromuscular strength/power gains we recommend 4 sets of 4-6 reps

For muscular hypertrophy or to improve endurance we recommend 3-4 sets of 8+ reps

CLICK HERE to see the video demo

Athlete Spotlight: OCR Athlete Shan Khan

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Name: Shan Khan

Age: 26

Hails From: Queens, New York

Sport: Obstacle Course Racer “OCR”

Occupation: Business Development Specialist at Ford Motor Company

Fun Facts:

  1. Favorite Food =
  2. Spirit Animal =
  3. If he were running down a beach in slow-mo what song would be playing = “Let’s do Good Life” – G-Eazy

Shan began his journey in OCR a short 2.5 years ago and has made HUGE progress ever since. His dedication and determination to better himself in every way as both an athlete and person is something special. Over the last 2 years Shan has explore many distance obstacle races and discovered that the longer distance is where he shines. His race accomplishments include multiple top 10 age group finishes, 2nd place overall  in the Bone Frog 6hr race, and most recently placing 34th overall in the world at the Tough Mudder 24hr Championships. He does all this while holding down a full-time job and going to school for his MBA! We recently recorded a podcast with Shan re-capping his experience at WTM. Go to the “podcast” tab on the Link Endurance homepage to check it out!

Episode 176: Shan Khan Recaps World’s Toughest Mudder

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In this episode we are not interviewing a pro. Instead we are talking to an athlete that races at the elite level while holding down a full-time job and going to school for his MBA. Almost every person that races OCR can relate to this in some form or fashion. Maybe you have a family instead of going to school, which is another full-time job in and of itself. We wanted to share Shan’s story and experience to show you that you CAN do anything you want if you focus, plan, and put the right mindset into your training, nutrition, & recovery

Want to know what it takes to grit out 60 miles in 24hrs, soaking wet in freezing 30 degree temps?

Have you been curious what it takes to crew a 24hr obstacle race?

We chat with Shan Khan and Coach Mo and get in to just that, plus find out how Shan managed to train for the World’s Toughest Mudder all while holding down a full-time job AND going to school for his MBA. Oh, and he finished 34th overall out of over 1200 athletes!!

We discuss:

  • Mental & physical strategies to handle the frigid temperatures
  • Nutrition for the race and how it can and needs to be adjusted mid-race
  • How he kept his mind focused during the cold night laps
  • Training and recovery before and after the race
  • The importance of a good pit crew
  • What it is like to crew for a race like this
  • What training looked like leading up to this race with a busy schedule
  • and more!

CLICK HERE to listen or download from iTunes or wherever you get your podcasts!

Clean Eating Cornbread Muffins

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I grew up on cornbread! My mom always made it to go with soup, which we had pretty often growing up! Smelling it baking in the kitchen brings me right back to my mom’s house when I was little. It is the best nostalgia!

Corn can be a tricky thing though because of the gmo’s (genetically modified organisms) corn can be so high in. So, I went for quite a while without eating it and frankly, always avoid it when eating out, etc. unless I am sure that it is made with non-gmo cornmeal. If you’ve avoided gmo’s and then accidentally had them at one point or another, you know that they can make you pretty uncomfortable – sleepy, tired, lethargic, GI distress, disrupted digestion, inflammation, joint pain, etc.

My recipe specifically calls for non-gmo cornmeal – I like Bob’s Redmill brand for this. And just so you know, if a product is listed as organic, that also means that it is non-gmo. But, most products that are known to have gmo’s will have a label on them that states specifically: non-gmo.

I LOVE cornbread that has lots of texture and “stuff” in it, so I put green chiles, bell peppers and corn kernals into mine! But if you like it plain, you will still love this recipe!

These are a great pair with my Clean Eating White Chicken Chili or any chili, soup or stew!

AND, a great bonus is – during the holidays, you can make this ahead of time, freeze it and it’s ready to go when you need to make cornbread dressing. And now, you’ll have a cornbread dressing you can feel really good about eating!

Clean Eating Cornbread Muffins

Makes 12 muffins

Ingredients:

  • 1 cup fine ground non-gmo cornmeal
  • ½ cup almond flour
  • ½ cup tapioca flour
  • 1 tbsp coconut sugar
  • 2 tbsp baking powder
  • ½ tsp baking soda
  • 1 tsp sea salt
  • 1 cup canned LIGHT coconut milk
  • 2 cage free eggs
  • 2 tbsp avocado oil
  • 1 tbsp apple cider vinegar
  • 1 can (or frozen) organic corn, rinsed and drained (optional)
  • 1 can diced green chilies (optional)
  • 1 medium red bell pepper, diced (optional)

Directions:

  • Preheat oven to 425 degrees F and spray a 12-count muffin tin with avocado or coconut oil cooking spray, set aside.
  • In a large bowl, combine dry ingredients and mix very well.
  • In a separate bowl, combine the liquid ingredients and mix very well.
  • Pour the wet ingredients into the dry ingredients and mix until all clumps of cornmeal are gone.
  • Add in the corn, green chilies and bell pepper, if using. Mix well to combine.
  • Pour into muffin tins that have been sprayed with nonstick cooking spray.
  • Pour evenly into 12-count muffin tin and bake 20-25 minutes or until a toothpick inserted into the center muffin comes out clean.
  • Serve immediately or let cool and store in an airtight container up to 1 week or freeze up to 3 months.

 

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Instructions
  1. Preheat oven to 425 degrees F and spray a 12-count muffin tin with avocado or coconut oil cooking spray, set aside.
  2. In a large bowl, combine dry ingredients and mix very well.
  3. In a separate bowl, combine the liquid ingredients and mix very well.
  4. Pour the wet ingredients into the dry ingredients and mix until all clumps of cornmeal are gone.
  5. Add in the corn, green chilies and bell pepper, if using. Mix well to combine.
  6. Pour into muffin tins that have been sprayed with nonstick cooking spray.
  7. Pour evenly into 12-count muffin tin and bake 20-25 minutes or until a toothpick inserted into the center muffin comes out clean.
  8. Serve immediately or let cool and store in an airtight container up to 1 week or freeze up to 3 months.
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