Get educated and Commit to your 2016 Resolution!


#1 – Get Educated

10 Tips to Help You Keep Your New Year’s Resolution

#2 – Commit to a plan

I have several plans that will suit many needs and I’ve added bonus resolution tools to help you in your journey.

  • 1 Personal Training Session
  • +BONUS: 3 Month Personal WOD + Meal Tracker Book ($5.00 value)


  • 3 Personal Training Sessions
  • +BONUS: 3 Month Personal WOD + Meal Tracker Book ($5.00 value)
  • +BONUS: Nutritional Advising ($10-15 Value)


  • 6 Personal Training Sessions
  • +BONUS: 3 Month Personal WOD + Meal Tracker Book ($5.00 value)
  • +BONUS: Nutritional Advising ($10-15 Value)
  • +BONUS: 1-month of On Your Own Programming ($25 value)


  • 12 Personal Training Sessions (3x week for one month)
  • +BONUS: 3 Month Personal WOD + Meal Tracker Book ($5.00 value)
  • +BONUS: Nutritional Advising ($10-15 Value)
  • +BONUS: 1-month of On Your Own Programming ($25 value)
  • +BONUS: 2 wk custom Meal Plan ($20 value)


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Chia Fresca – Natural Tarahumara Pre-Workout

I was first introduced to Chia Fresca when I read “Born to Run,” by Christopher McDougall, a book about running and a tribe of Native Americans, the Tarahumara, that live in Mexico. These people live in a region called the Copper Canyons and have lived there largely untouched by the outside world for the last 400 years. The Tarahumara suffer from none of the Western diseases (heart disease, cancer, diabetes, … you get the idea) that afflict our society. The Tarahumara are also amazing distance runners, often running races for fun of over 100 miles. These people drink Chia Fresca and it helps fuel these long runs. I cannot recommend the book highly enough and suggest you check it out. Back to the Chia Fresca…

Chia Fresca is a beverage that is super simple to make, very tasty, and highly nutritious. It is comprised of four ingredients: water, fresh squeezed lime juice, honey or agave nectar, and chia seeds. I’m not fond of the current trend of dubbing something a “superfood,” but chia could really live up to the moniker. Chia is packed with protein, and excellent source of good fats, full of fiber, and filled with antioxidants and minerals.


As I said, Chia Fresca is very easy to make. Step one: Take a glass and put 8 ounces of water in it. Step two: Sprinkle in a teaspoon of chia seeds. Step three: Add two tablespoons of fresh squeezed lime juice (you can use the bottled stuff but fresh tastes waaaay better) and two teaspoons of honey or agave nectar. Let this mixture sit in the refrigerator for about 10-15 min so its nice and cool, stir, and drink. The chia seeds will have kind of formed a gel so be prepared for the texture. Drink Chia Fresca before runs or any time you want something refreshing and citrusy…


Epic Bar Epic Fail

I’m always looking for new food items to try. I love exotic foods and trying new things so I was a little excited the first time I saw the Epic Bar. Epic Bar comes in a variety of flavors but they are all Paleo friendly protein bars that uses a meat (beef in this case but also bison ans turkey) as its protein source. I was first put off by the price at $3.29 per bar but still wanted to try them and patiently waited until Kroger ran them on sale for $2.50, still pricey but a little more affordable.


I purchased the beef based Habanero Cherry bar and had the highest of hopes for something sweet and tangy with a bold spice note. The ingredient list is all wholesome: beef, walnuts, dried cherries, salt, celery powder, black pepper, and crushed habanero. My high hopes were crushed with the first bite. The mushy bar tasted more like dog food than the spicy beef jerky I was hoping for.

With only 13 grams of protein and 190 total calories, coupled with the high price, I can’t recommend purchasing an Epic Bar. The lack of flavor was a huge disappointment, too. I might give one of the other flavors a try but only if they are on sale or someone else buys. I’m all for healthy but I like flavor, too. Sadly, the Epic Bar is an Epic Fail.

Nutrition for an Athletic Edge

Brendan Brazier is a world class endurance athlete. He is also a vegan. While there is little chance of me ever becoming a vegan, his TED Talk on nutrition and recovery is very interesting and worth watching no matter what your current diet is. Using a whole nutrition approach, you can decrease recovery time, decrease hormonal stress, and allow you to be healthier and train more often. Check it out.

Say No to Soda!

Your first #PlateChallenge is to swap out a can of soda per day for a glass or bottle of water. Sounds easy right? Well it is. This little change can make a big difference on your waistline. By drinking water instead of a high calorie beverage like soda, you can cut 140-170 calories from your daily intake. That means you could lose 14 pounds in a year just by drinking more water and less sugary soft drinks. Plus everyone can benefit from an extra glass of water per day.


Try this for a month and I bet you will be surprised by the difference you notice. Send me pictures of what you are swapping out for more water. Tag #PlateChallenge on Twitter and instagram.