• If You Eat Too Much, You Get Fat

    If You Eat Too Much, You Get Fat What is a calorie? This has been my favorite question for a long time. Talking to groups of fitness trainers was probably my favorite time to ask this. So, what is a calorie? The answers would be [...]

  • Grass Fed Beef: Does It Matter?

    Grass Fed Beef: Does It Matter?  Growing up you probably never heard the term “grass-fed” or “organic” referring to produce and animal products. That’s because there was no distinction between grass-fed or grain-fed products you were buying. I grew up around my grand-parents farm where [...]

  • Fighting Disease through Fighting Inflammation

    Fighting Disease through Fighting Inflammation

    Fighting Disease through Fighting Inflammation Day after day in our busy hustle of life, we don't even think about what we're doing to our bodies. From the activities we do or don't do, to the foods we grab out of convenience, years of bad habits [...]

  • Skillet Chicken

    Skillet Chicken   Skillet Chicken with Roasted Carrots Ingredients 1 tablespoon olive oil 4 (6-ounce) skinless, boneless chicken breasts 3/4 teaspoon kosher salt, divided 1/2 teaspoon black pepper, divided 1 cup baby carrots 5 small red potatoes, halved 1 tablespoon chopped fresh thyme 1 lemon, [...]

  • Brussel Sprouts With Bacon

    BRUSSELS WITH BACON Every kid I know hated brussel sprouts growing up. Believe it or not, they're now one of my favorite sides with any meal. Try this recipe below and see if it doesn't change your mind! -Bag of Brussel Sprouts-Liquid Aminos (Braggs)2 tbs [...]

  • Cauliflower Mash

    CAULIFLOWER MASH Ingredients: 1 head of cauliflower 3 tablespoons milk 3 tablespoon butter 2 tablespoons sour cream 1/4 teaspoon garlic salt freshly ground black pepper snipped chives (add butter and salt to taste) Directions: 1. Separate the cauliflower into florets and chop the core finely. [...]

  • Stir Fry Chicken Noodles

    INGREDIENTS -1 1/2 pounds boneless, skinless chicken breasts -1/2 pound lo mein noodles (or other noodle choice) -2 tablespoons low-sodium soy sauce (or subtitute liquid aminos) -1 tablespoon low-sodium fish sauce -1 tablespoon brown sugar - 3 1/2 tablespoons cornstarch -1/2 cup garlic cloves, minced [...]

  • Almond Fried Chicken

    Almond Fried Chicken Ingredients: Lean Chicken Strips (2 lbs) Almond Flour Eggs Olive Oil Sea Salt Directions: Stove top- Heat pan to low/medium temperature Add Olive Oil Dip Chicken Strips in Egg, then roll in the almond flour Leave in the pan until batter is [...]

  • Crockpot BBQ Chicken

    Crockpot BBQ Chicken Crock-pot Delight! Who doesn't LOVE Bbq chicken in a crock-pot? Want less carbs, try it this way What you need: Crock-pot 3 lbs of boneless chicken breast 1/2 c of Heinz reduced sugar ketchup 1/2 c Truvia brown sugar 1/3 c apple [...]

  • heavy circuit workout

    Power Circuit

    Power circuit Warm up, 1000 m row (cardio row) Set up; 2-3 stations Squat rack, deadlift, Bench press Set up working weight, something you can get 10 reps of Circuit; Squats 10 rep max Bench press 10 rep max Deadlift 10 rep max rest 3 [...]

  • yet another upper body workout

    Descending Superset Circuit

    Warm up 1 mile (aim for under 9 minutes) "Descending supersets" Push ups to bent over rows Start with 12 reps of each, no break, like a circuit 12x12 11x11 10x10 and so on, down to 1x1 that's one set/superset. Next; assisted dips to assisted chin [...]

  • upper body workout

    Opposing Superset Upper Body Circuit

    warm up 15 30 second sprints Upper body super set day (back to back sets, no rest between) 4 sets; 15 push ups, super set with 15 reps bent over barbell row (then rest 60 seconds 4 sets assisted pull ups to failure super set [...]

  • yet another lower body workout

    Traditional Bodybuilding Thigh/glutes blast

    Warm up -15 30 second sprints 3 sets, jumping split lunges, 15 reps Barbell squats, 4 sets of 8-10 reps 4 sets of 8-10 reps, sumo deadlifts (dumbbell probably easiest for you for now) lying hamstring curls, 3 sets 20 reps (form- keep your hips [...]

  • lower body workout

    Lower Body Plyometrics

    Warm up jog 1 mile sub- 10 minute mile Jump squats body weight, 3 sets 20 reps shoulder width walking lunges 3 sets 15 reps per leg (stationary lunges are also fine) Side shuffles, side to side (across cardio room or other room) 5 sets [...]

  • in home full body training

    In Home Full Body Training

     Lower body (chair required) Squat Sits 20 One Leg Sits 15 Each One Leg Squats 15 Each One Leg Step-Ups 15 Each One Leg Toe Touch 15 Each Perform all exercises in order without rest between sets. Start with left leg first, then next round [...]

Featured Posts of The Month

Protein Snicker Bars

October 10th, 2017|Comments Off on Protein Snicker Bars

PROTEIN SNICKER BARS Bar (bottom layer) 1 cup peanut butter 2 tbs cocnut butter (or oil) 2 tbs honey 2 scoops vanilla or i used PB protein powder handfull of chopped roasted salted peanuts Mix [...]

BLT Avocado Salad

June 16th, 2017|Comments Off on BLT Avocado Salad

BLT Avocado-Ranch Chopped Salad Ingredients For avocado-ranch dressing: 1 medium (200 grams) avocado, chopped 1/4 cup (55 grams) light mayonnaise 1/4 cup (55 grams) nonfat sour cream 1/2 cup (120 grams) nonfat buttermilk 2 tablespoons [...]

Chocolate Peanut Butter Protein Cups

May 31st, 2017|Comments Off on Chocolate Peanut Butter Protein Cups

Chocolate Peanut Butter Protein Oatmeal Cups Ingredients 2 tablespoons chia seeds, plus 6 tablespoons water 3 medium-to-large ripe bananas, mashed 1 cup unsweetened cashew milk (almond or coconut milk work, too) 1/4 cup creamy peanut [...]

Most Shared Posts

Protein Snicker Bars

October 10th, 2017|Comments Off on Protein Snicker Bars

PROTEIN SNICKER BARS Bar (bottom layer) 1 cup peanut butter 2 tbs cocnut butter (or oil) 2 tbs honey 2 scoops vanilla or [...]

BLT Avocado Salad

June 16th, 2017|Comments Off on BLT Avocado Salad

BLT Avocado-Ranch Chopped Salad Ingredients For avocado-ranch dressing: 1 medium (200 grams) avocado, chopped 1/4 cup (55 grams) light mayonnaise 1/4 cup (55 [...]

Chocolate Peanut Butter Protein Cups

May 31st, 2017|Comments Off on Chocolate Peanut Butter Protein Cups

Chocolate Peanut Butter Protein Oatmeal Cups Ingredients 2 tablespoons chia seeds, plus 6 tablespoons water 3 medium-to-large ripe bananas, mashed 1 cup unsweetened [...]

  • Mike O’Laskey’s Dream Team

The Dream Team

May 8th, 2017|Comments Off on The Dream Team

Mike's Dream Team Want to make yourself fit to fight? Mike O'Laskey's Dream Team has tips for everything you need: gym routines, meal [...]