KDR Healthy Eats: Grilled Salmon with Avocado Salsa

KDR Healthy Eats: Grilled Salmon with Avocado Salsa

Grilled Salmon with Avocado Salsa

INGREDIENTS:
  • 2 lbs salmon, cut into 4 pieces
  • 1 tbs olive oil (I used light extra virgin olive oil)
  • 1 tsp salt
  • 1 tsp ground cumin
  • 1 tsp paprika powder
  • 1 tsp onion powder
  • 1/2 tsp ancho chili powder
  • 1 tsp black pepper
Avocado salsa:
  • 1 avocado, sliced
  • 1/2 small red onion, sliced
  • Juice from 2 limes
  • 1-2 tbs finely chopped cilantro
  • Salt to taste

INSTRUCTIONS:

  1. Mix the salt, chili powder, cumin, paprika, onion and black pepper together, rub the salmon fillets with olive oil and this seasoning mix
  2. refrigerate for at least 30 minutes.
  3. Pre-heat the grill.
  4. Combine the avocado, onion, cilantro, lime juice, and salt in a bowl and mix well, chill until ready to use.
  5. Grill the salmon to desired doneness. (I grilled for about 5 minutes)
  6. Top with avocado salsa and enjoy!

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KDR Healthy Eats: Honey Lime Chicken

KDR Healthy Eats: Honey Lime Chicken

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KDR Healthy Eats: Garlic Butter Salmon

KDR Healthy Eats: Garlic Butter Salmon

Garlic Butter Salmon

INGREDIENTS:

  • 1/2 cup unsalted butter, melted
  • 1 tablespoon brown sugar
  • 1 tablespoon lemon juice
  • 3 cloves garlic, minced
  • 1/2 teaspoon dried oregano
  • 1/2 teaspoon dried thyme
  • 1/2 teaspoon dried rosemary
  • Kosher salt and freshly ground black pepper, to taste
  • 2 pounds salmon
  • 2 tablespoons chopped fresh parsley leaves

INSTRUCTIONS:

  1. Preheat oven to 375 degrees F. Line a baking sheet with foil.
  2. In a small bowl, whisk together butter, brown sugar, lemon juice, garlic, oregano, thyme, rosemary, salt and pepper, to taste.
  3. Place salmon onto prepared baking sheet and fold up all 4 sides of the foil. Spoon the butter mixture over the salmon. Fold the sides of the foil over the salmon, covering completely and sealing the packet closed.
  4. Place into oven and bake until cooked through, about 15-20 minutes.
  5. Serve immediately, garnished with parsley, if desired.
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Boost your energy with these three simple steps.

Boost your energy with these three simple steps.

I want more energy!  I want more energy to do the stuff I like to do, like:

  • Spending time with my wife and our 13-year-old (even if he doesn’t want to spend a lot of time with us.) 
  • Working out!  Sometimes, I just don’t feel like I have the juice to work out.  
  • Writing, blogging and educating our members and fans.  Trust me on this one (unless your a writer, in which case, the struggle bus is real), writing takes a lot of energy.  To create a clear message that gets the point across without being verbose and aloof…it’s hard.
  • Helping more people.  I want to help as many people as I can, and when you’re dealing with people all day long in personal training sessions and in the gym, it can really zap your energy.
  • Finally…I want to have more energy to spend time on myself.  Every fit and healthy person that I KNOW (and I know a lot of them!  Plus, they all aren’t just personal trainers) understands that to have that status they must invest time on themselves.  I would go so far as to say 50% of your time should be spent on yourself if you want to be healthy and fit.  That’s not that much considering you should be sleeping for a third of the day.

Rare pic of the kid smiling.

You know what…I am not alone either.  I would go so far as to say EVERYONE wants more energy to do the things they want to do.  They usually turn to gallons of coffee, 5-hour energy shots, monster energy drinks, etc. Because those things give you energy!

Spoiler alert – they actually don’t give you energy.  That “buzz” you feel is caused by a lot of different things, but most noticeably caffeine increases the production of catecholamines and glucocorticoids…or what you would know as cortisol and adrenaline.  This, in turn, tricks you into thinking you have more energy when in reality, it’s just your body responding to an “upper”.  Not a GREAT idea if you’re already stressed out, operating on low levels of sleep and not getting enough food.  This can lead to a host of different health problems like – adrenal fatigue, weight gain, thyroid dysfunction, etc.

When someone comes into our gym, whether it be for personal training, fitness, health, weight loss, rehab, etc. we always ask them – “What are your goals?”

“Have more energy” is almost ALWAYS on that list of three.  In fact, it’s often number 1.

I recently sat down with a female member for a check in (yes…we like to check in with our members as much as possible, how else can we make sure they are happy?).  We will call her, Betty.  Betty is a mother of two young kids, works part-time, married to a husband that works for himself, weighs about 155 lbs, 5’7″, and is in her late 30’s.  There’s some context for you.  That’s probably a lot of you reading this right now!

She said she wanted to have more energy, I asked her what is she eating.  Betty replied (this is actually copied right out of my notes):

Breakfast – 2 hardboiled eggs, banana or one hard-boiled egg a cheese stick and a banana

Lunch – salad with a protein with balsamic dressing with a little cheese.  Protein is usually small chicken breast.

Snack – apple with peanut butter

Dinner – Porkchop, or some other piece of protein with side salad sometimes rice

After dinner snack – maybe 3 times per week – a bowl of chips, something salty. 

Generally, eats more food on Saturday and Sunday because they usually go out to dinner.  She eats the whole plate, will generally ask for double vegetables.

Drinks a few glasses of wine per week – “Can I drink more wine?”

Um…generally no.

I asked her if she felt like she was eating enough food, her reply was yes.  I asked her if she would be willing to eat more food…her reply was, of course, I don’t want to gain weight.

Understandable and totally logical.

I asked her what exactly is food?  Why do we need to eat it?  What does it do for us?  She immediately fired back – “it’s energy.”

Light bulb moment!

Food is energy people.  No food = no energy.  A calorie is simply a unit of energy your body uses to perform work.  More calories = more energy to burn = ability to do more work (or spend more quality time with your loved ones instead of just crashing on the couch).  But, the struggle with eating more food does pose a very real threat of gaining weight.  So, how do you eat more food to boost your energy WITHOUT gaining weight?

Follow these three simple steps!

  1. Lean protein.  Lean protein is a great way to boost your energy without adding a lot of body weight.  
  2. Fruits and veggies.  Fruits and veggies are TERRIFIC at giving you some energy.  Plus, they are very low calorie, but very nutrient dense.  Sometimes people lack energy because they don’t have enough B vitamins in their diet.  Fruits and veggies are great sources of those B vitamins.
  3. Chew real food.  Yep…seems pretty easy right?  Chewing food will actually give you some energy.  Have you ever felt tired and started chomping on some gum and immediately felt more energized?  It’s tough to feel sleepy when you’re chewing something.  I say real food because real food needs to be chewed.  You don’t need to chew yogurt, cheese or bread (to name a few processed foods) very much.  But you bite into an apple or carrots or a hamburger and you absolutely need to chew that in order to get it down.

There ya have it!  Some easy ways to boost your energy without gaining weight.  Plus, I would go so far as to say, if you have been trying to lose weight for a long period of time and you haven’t been successful – eating more real food might be your answer.  Maybe you are not feeding your body enough energy for it to burn that extra fat off?  

That’s just a thought from some guy who owns a weight loss, personal training gym who also has a Masters in Nutrition and Human Performance (graduated Magna Cum Laude)…but what does he know 😉

 

There are A LOT more ways you can boost your energy than just those three steps.  Let us show you how!  On February 5th we will be launching our next challenge where teams of five will compete against each other to see who can change their body fat percent the greatest in 12 weeks.  Winning team gets $5,000.00 (that’s not a typo!).  We call it our New Year Better You Team Challenge.

Join the challenge, have more energy, lose body fat, make some new friends…and maybe walk away with $1,000.00!  Click the link below to read more about it.

 

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Resolutions aren’t my thing, and they probably aren’t yours either.

Resolutions aren’t my thing, and they probably aren’t yours either.

Resolutions are not my thing. Resolutions are acts for solving problems. I am not a problem and neither are you!  I am more into honing in on a habit that’s not healthy (and fixing it), relationships that I want to improve or let go of (because they are unhealthy) and just being a better person.

I like me!  However, that doesn’t mean I don’t want to be a better version of me. I believe there is always something to learn, improve or get better at.  Some things I want to be better at are small, like remembering to take my Vitamin D every morning.

Some aspects are bigger, like eating 4 meals a day.

In my opinion, the most important thing is working towards being a better version of your self.  My husband is great at identifying things he wants to change and attacking them.  I think that’s the questioner in him.  He will work on a few things every month, like educating himself on fitness/nutrition, improving his lifestyle habits, etc..   Me on the other hand, I struggle with being better (it has a lot to do with my rebel nature) in the sense I see so many things I want to improve that I often get overwhelmed.  

That’s where I have to remind myself… 

After all, to be a better version of your self, you need to understand and know where you want to be better.  Then once you know, you can do.

A few things I want to be better at:

Communication – I suck at it! You probably do too. Boring…I know BUT if I can become better at communicating (which is a broad term) I believe that other aspects of my life will be easier. I am currently reading “The Four Tendencies” by Gretchen Rubin it has been very eye opening to both my own tendencies AND others around me. It’s helping me understand human tendencies and how to communicate/work with them. Currently working on communicating with my rebel teenager.   

Being me and working with my expectations – In the beginning of the book above, there is a test you take to determine what tendency you are. I happen to be in the 1% – a rebel. This probably does not surprise those close to me. I resist outer expectations AND Inner expectations.  In the book, Gretchen devotes the longest chapter on how to deal with rebels…shit.

What’s a rebel?  I resist outside (others and society) expect and I resist what I expect of myself.  That means sometimes I don’t know what I want and it’s difficult for me to decide.  For instance – if I have to choose between two things, and I don’t want to do thing A and know I should do thing B, but don’t want to do thing B…I have a hard time making myself do the thing I don’t want to do, but know I should.  

When I say being better at being me, I mean embracing who I am, being better at expressing who I am and doing more for me. Essentially working with my own rebel nature. 

Using a timer – Time management is an issue for me! When I am coaching or training I use a timer – all sessions on the hour or half hour for 60 minutes. I focus on one thing.  I put all my attention to one thing. I rock it and move on. 

I think my son and husband need this timer!

I also tell my lifters to use one, to time at home stretching/mobility work (let’s face it I can’t fix 8 hours of sitting in one hour, you need to do some shit on your own).  Time their meal prep (no one has time to prep for 3 hours).  Time their meditation, much easier to do in 10-20 minute blocks.  Right now I am watching the clock (5 minutes left) to ensure that I give my full attention to writing this blog and hopefully helping you be a better version of you.

 

 

Being in my lifters shoes – I honestly believe that you can not be a good coach/trainer/teacher if you don’t understand what it’s like to be in your lifter/students shoes. Personally, I like to set performance goals because I find appearance (how you look is WAY LESS important than how you feel) is a hard goal to chase. I don’t know about you but I can put on 5 pounds of bloat in a few days sometimes. 

A few performance goals I have for 2018: running a full 5K or 10K (there is a reason I only do obstacle races…I like to break up the running), compete in a 5-minute long-cycle Kettlebell competition and of course do some more mud runs!

Looking forward to this year’s Mud Runs!

I also want to focus more on aspects of pre/post natal training (like pelvic floor training and health, I am learning so much through the certification I am getting through the Coaching and Training Women Academy!).  

Those are just a few but my list goes on and on.

As we move into 2018, I want to help you become a better version of you. Whether that’s getting stronger, running a fast(er) mile, losing 20 pounds of fat, or just feeling better about your self inside and out.  Let me help you make 2018 the year you get BETTER!

We have a great program at the gym that’s going to start in a few weeks.

Our New Year, Better You Challenge starts February 5th and runs for 12 weeks.  It’s a team (people do much better in groups than solo) challenge where teams will compete to see who can lose the greatest percentage of body fat.  Winning team gets $5,000!  You can check out a great blog Ben wrote on why he thinks January to May are the best months to focus on you.  Interested?  Check it out below.

Join our New Year, Better You challenge. 

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KDR Healthy Eats: Baked Lime Chicken Bowls

KDR Healthy Eats: Baked Lime Chicken Bowls

Baked Lime Chicken Bowls

 

INGREDIENTS:

  • 2-3 lbs. boneless, skinless chicken breasts, cut into cubes
  • 6 Tbsp. olive oil
  • 3 Tbsp. red wine vinegar
  • Juice from 2 limes
  • 2 tsp. chili powder
  • 1 tsp. paprika
  • 1 tsp. garlic powder
  • 1 tsp. kosher salt
  • fresh cracked pepper, to taste

INSTRUCTIONS:

  1. In a large resealable bag, combine olive oil, vinegar, lime juice, chili powder, paprika, garlic powder, salt and pepper.
  2. Cut chicken into cubes and add to marinade. Toss to coat. Marinate for 2 hours or up to overnight.
  3. Preheat oven to 400ºF. Pour marinated chicken onto baking sheet and bake in preheated oven for 20 minutes, or until chicken is cooked through.
  4. Serve with cooked quinoa and Lemon Green Beans Amandine or Roasted Brussels Sprouts (or other green vegetable). Enjoy!
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