More is Better
Doing more is always better than not doing enough. Sometimes we wonder if we are doing enough to reach our goals. We contemplate whether we are overworking ourselves and on the verge of burning out, then we start slowing down and eventually stop. We short change ourselves because we stop when things get hard. The struggle is finding the balance between not doing enough to see results and doing so much that we wreck our bodies and burn out.
All too often I see people taking weights off of their bar during a workout. Maybe the weight was too heavy, to begin with, maybe they went too fast under heavy load, or maybe it just got hard and they gave up. I have had to strip my bar during a workout and it is a defeating feeling. I like to stick with the same weight and pace during a workout. I don’t want to let a workout beat me. Sticking with the same weight and pace takes strategy and experience.
There are times that I want to do the heavyweight and I can do it, but not well. The goal is to finish well, not tear my body and mind apart to complete a workout. Then again, making the workout so easy that you blow through it doesn’t get you any closer to your goal. Balance is what you need in order to get better.
I get asked all the time, how do I get stronger, thinner, toned, etc. The answer is simple, you have to do more than what you are doing now. You are going to have to be more disciplined and put in more time. If you aren’t willing to put in more time to reach your goal, you will never get there and it is not a priority.
Knowing where to start with your goals takes research as well as persistence. Just like those that start with a heavyweight and drop down, you need to know the proper place to start. Sometimes it is trial and error, other times you need to do some research or ask questions. Knowing your body and what it can handle is key to pushing yourself, without breaking yourself.
Getting to your goal is going to take more than just doing the bare minimum. If it only took a little bit of effort then everyone would be right where they want to be. It takes something special to reach your goals, something that not everyone has. Everyone has access to the discipline that it takes to reach their goal, but not all will tap into it. Everyone has the ability to push past the obstacles they face and create new circumstances for themselves. We can all tap into that inner “beast” and do more than what we are currently doing if we just try.
New Food Review
Blackened Broccoli Pasta + Charred Lemon + Goat Cheese I doubt I will be making this again. I didn’t use a lot of butter, which was part of the issue. I cut the butter but did not cut back on the lemon. I had to use vegetable broth to make this soup-like. It still did not help, the dish was too lemony and I could not eat it.
M E N U
BLT Chopped Salad + Corn, Avocado, Feta
Crispy Chipotle Chicken Tacos + Cilantro Lime Ranch
Salmon + Beet Salad with Goat Cheese and Orange Vinaigrette Dressing
Hamburgers + Sweet Potato Fries
BLT Chopped Salad + Corn, Avocado, Feta
I debated making this two weeks in a row but decided against it. I made this into a BLT bowl and added chicken for extra protein. I planned poorly and ended up using leftover shrimp and steak the next day for lunch and that was the best choice I ever made! This BLT bowl WILL be made again and with shrimp. I was very unsure of how this would taste with a little seasoning and chicken. Honestly, it was so good, I was pretty surprised.
I was unable to use the avocado I bought last time because the outside was soft but the inside was super hard, but I am sure it would have been great. I can’t wait to make this one again and hopefully will be able to add in the avocado.
*Changes I make to meet my macros
Ingredients: 2 cups butter lettuce, chopped *lettuce or rice for a bowl option 2 cups fresh arugula, chopped *1/2 cup cooked rice per bowl 1 pint grape tomatoes, quartered *10 tomatoes per salad 4 slices thick-cut bacon, fried and crumbled *0.5 - 0.8 ounces cooked bacon per salad 1 cup sweet corn *pan seared sweet corn 60 grams per salad 1 avocado, chopped *0.7 ounces per salad 4 ounces feta, crumbled *non-fat feta 1 1/2 tablespoons olive oil *omit oil 1 lime, juiced 1/4 tablespoons salt 1/4 tablespoons pepper *cooked chicken breast
Crispy Chipotle Chicken Tacos + Cilantro Lime Ranch
Don’t let the simplicity fool you, this was the BEST beef taco I have ever made. It was so good I got seconds I love that there is a sauce with this one, that I can make completely healthy. I also like the idea of using ground beef. We made those box tacos it seemed like every week when I was growing up, this will be a nice nod to the 7,000 El Paso seasoned tacos I had growing up, just better.
When I made this I used ground beef instead of chicken. I liked the beef version so much, that I don’t think I will try the chicken any time soon.
*Changes I make to meet my macros
Ingredients: 2 tablespoons extra virgin olive oil 1 pound ground chicken, beef, or turkey *ground beef 1 yellow onion, chopped 2-3 teaspoons chipotle chili powder, use to your taste 2 teaspoons smoked paprika 1 1/2 teaspoons ground cumin 1 teaspoon garlic powder 1/4-1/2 teaspoon crushed red pepper, use to your taste 1/2 teaspoon dried oregano 1 teaspoon kosher salt 12 hard shell tacos (see notes for homemade option) 2 cups shredded Mexican cheese CILANTRO LIME RANCH 1 cup sour cream or plain Greek yogurt *non fat Greek yogurt 3/4 cup fresh cilantro, finely chopped 1 teaspoon garlic powder 1 teaspoon onion powder 1/4 cup pickled jalapeños, chopped + 2 tablespoons brine juice from 2 limes 1 teaspoon kosher salt
Salmon + Beet Salad with Goat Cheese and Orange Vinaigrette Dressing
Salmon is by far my favorite fish and I never order it when we go out to dinner. The way that Josh cooks it is my favorite way. I honestly have never attempted to cook the salmon any other way than we do now. I don’t want it to ruin my taste for salmon.
I prefer to grill our salmon, but if it is cold, the oven works just fine. We use lemon zest, lemon slices, garlic powder, onion powder, and Tony Chachere’s seasoning. Rub or spray the fish down with olive oil, season, and wrap in tin foil.
We just recently started eating beets again and I am not sure why we ever took a break from them. This is by far one of my favorite beet salads to make. If you aren’t so sure about beets, try the golden ones and this recipe. You are sure to like them then!
This recipe has oranges and uses orange juice in the dressing. I make sure to weigh out my orange juice and not to overdo it on the orange slices. The juice/dressing is where you will really get a lot of calories if you are not mindful. To track your dressing, make sure you are weighing every ingredient. Get the total weight of the dressing and then divide it into equal servings.
*Changes I make to meet my macros
Ingredients: Salmon: Salmon (skin on or off) 1 lemon (zest and slices) Tony Chachere’s seasoning Garlic powder Onion powder Vinaigrette: 1/4 Cup Fresh Squeezed Orange Juice 1/4 Cup Olive Oil *omit oil 2 Tablespoons Honey * 1 Tablespoon Honey 1/2 teaspoon Stone Ground Mustard * 1 Tablespoon Mustard Pinch Salt/Pepper Salad: Fresh Baby Romaine or a Peppery Greens Salad Blend Micro Greens 4-5 Cooked Beets - cut into chunks Goat Cheese Crumbles *1 serving per salad 1 Orange - segmented *1/4th of an orange per salad
Greek Chicken Traybake
I loved this dish! I was pretty skeptical because I don’t cook much with artichoke hearts and have never been a fan of them on my pizza. Sometimes it just takes one ingredient to ruin a whole dish. This dish was SUPER healthy and full of flavor. I stopped people to recommend it to them that are watching their calories. I don’t usually do that. I added rice to my meal because I do need the extra calories, but without the rice, it was the perfect “cut meal”. Make sure you try this one, it would be great for a large crowd and sure to please everyone!
*Changes I make to meet my macros
Ingredients 1 red bell pepper cut into 2 inch pieces 1 yellow bell pepper cut into 2 inch pieces *10-12 ounces total bell peppers 1 red onion cut into eighths 2 cups cherry tomatoes *around 50 165 grams artichoke hearts 1 lemon 2 large chicken breasts, cut in half or 4 chicken thighs *chicken breasts (3-4 for 4 servings) 2 cloves garlic crushed 1/4 cup olive oil *omit 1 1/2 tbsp balsamic vinegar 1/2 tsp smoked paprika 1 tsp thyme 1/4 tsp salt 1/2 tsp pepper 2 tbsp chopped fresh basil 2/3 cup black olives *15 grams per serving 1/4 cup chopped feta (omit for Paleo/Whole30) *12-14 grams per serving nonfat feat crumbles
Hamburgers + Sweet Potato Fries
Hamburgers will never go out of style and can be healthy if you don’t smother them in cheese, bacon, and mayonnaise. When I track my hamburger I weigh out my meat after it has cooked. This is controversial in the world of tracking food, but I think that it makes sense. The fat is going to cook out of the meat, so I don’t actually end up eating all of the fat that is cooked out.
I am going to add some sweet potato fries with the hamburgers. It is going to add a good bit of carbs so make sure you pick a low-carb bun or opt for a lettuce wrap. I usually don’t have a side to go with the hamburgers, but I love oven-roasted sweet potato fries and the kids will eat them too!
*Changes I make to meet my macros
Ingredients Hamburgers: 80/20 meat Brioche buns Heirloom tomatoes Lettuce Onion Yellow mustard Ketchup Pickles Fries: 1 pound sweet potatoes, peeled 2 tablespoons olive oil *spray olive oil 2 tablespoons cornstarch 1/2 teaspoon garlic powder 1/2 teaspoon smoked paprika 1/2 teaspoon freshly-cracked black pepper fine sea salt, to taste
