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THE KITCHEN (Recipes and Eating Plans)

Healthy Shopping List For Life!

 

 

Eating Shopping Carthealthy is important whether you’re in Prep or Off-Season. Here is a great list of items you can find at your local grocery store to ensure you will be in peak condition all year long!






Proteins – In this category, it is important to include Lean/Low Fat sources to build clean and dense muscle!
·    Boneless, Skinless Chicken Breast
·    Tuna (water packed), or White Meat Chicken (water packed)
·    Fish (tilapia, cod, halibut, and on occasion salmon and sea bass)...

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Mindful Eating: How to Eat Less and Enjoy More

 

 


What photo(17)happens when you’re hungry?  You probably find the quickest and most convenient thing you can get your hands on and eat it.  That's definitely something many people have to retrain themselves on when they set goals for improving their health and losing weight.  The goal is not to find yourself in a position where you are really hungry, especially in the presence of a fast food restaurant!  As you get better at this, the concept of mindful eating becomes more present.

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Does Intermittent Fasting Really Work?



Does intermittent fasting really work? dark milk combo tin almonds webversion This is something I stumbled upon a little haphazardly.  I am no stranger to cheat foods but as a men’s physique competitor many of my peers seemed to suffer a bit more when they had some of these same foods, whether they were preparing for a competition or not.  While I thought there could be something to my metabolism, I wondered if it was something more.  So I decided to pay closer attention to these cheat foods,  when I ate them and what the effect, if any, was on my body.

    Quickly after beginning my observational self-experiment, I realized when I had these foods, I often looked better a day or two afterwards.  It is important to note that while I would cheat with foods such as chocolate covered almonds, frozen yogurt, and even donuts, I was eating very healthy the rest of the day.  My diet consisted of homemade shakes of fruits, vegetables, and whey protein, with meals of chicken, fish, or bison with brown rice or salad.  I would cheat an average of 3 times per week.  I was also working out an average of 6 days a week...

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Preparing for Success

           After Coaching, Training, Prepping andphoto(17) Working With literally Thousands of Clients over the last 15+ Years I can tell you that without hesitation one of the LARGEST commonalities to peoples Failure is Failing to Plan! There is a very good reason why EVERY Client that I work with has “If You’re not Planning to Succeed, You are Preparing to Fail” written on their Training Program and we spend quite some time discussing this quote! The reason why I do this? Well, to put it bluntly… IT IS TRUE!

Not only is it True of Living The Fitness Lifestyle, but it is also True of every aspect of our Lives and to me that is what is SO amazing about Fitness! When done the right way it can enhance and mirror every other aspect of our Lives… POWERFUL!...

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970Muscle Meals

              One of the biggest challenges for anyone 1looking to Live The Fitness Lifestyle is what to eat? This is also where some of the biggest misconceptions lie, the biggest being that in order for you to get results what you eat can’t be enjoyable! Let me tell you, that couldn’t be further from the truth, in reality your Eating Plan should include a lot of variety and work with your Life and NOT against it! This certainly includes Loving what you Eat and how you Look and Feel because of it!..

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Lose Over 13lbs Without Diet or Exercise!

I have a secret weight loss tip to lose 13lbs per year without dieting, ice water (1)lifting weights, or cardio!! It’s ice water. I know what you’re thinking…here goes Tim talking about the importance of water again. Let me explain the secret. Our bodies must heat up water to our body temperature. To do this we expend calories. It takes about 8000 calories to heat up 8oz glass of water to our body temperature. Now before you get excited and stop working out let me tell you these are “little calories”. The calories we are use to counting are kilocalories. There are 1000 calories in a kilocalorie. So to heat up one 8oz glass of ice cold water it takes 8 calories. So how does this equal 13lbs. Here’s the breakdown:

 

8oz glass = 8 calories...

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Healthy Pancakes

I'll be the first one to admit...as a fitness competitorhearty-pancakes-400x400 the same old foods just don't fly ALL the time. Now, don't get me wrong, I do like what I eat every day even though 99% of the time it's the same stuff over in over again, just slightly tweaked a bit here and there. Breakfast can be one of the most repetitive meals for me especially, reverting to the classic eggs and oatmeal, only putting hot sauce or sugar free ketchup on my eggs and cinnamon and maybe a small number of blueberries on my oatmeal. This does get pretty darn boring day in and day out...and sometimes it leaves me craving something like pancakes, but HEALTHY pancakes. So, therefore I leave you one of my favorite recipes that you can really play with to suit your favorite taste/flavor...

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Healthy Banana Split Breakfast Shake

If you’re looking for a great way to start shakesthe day while staying healthy, here you go! This shakes packs 480 nutritious calories. About 9 grams of healthy fats, 54 grams of carbs, and 47 grams of high quality protein. The protein includes 12 grams of a Tri-Sorb protein blend. It’s a unique blend of highly absorbable proteins. First is a non-GMO soy that has been processed to remove isoflavones that can impact estrogen. Soy is a complete protein, easily digested, and adequate consumption can help the body reduce cholesterol and c-reactive protein. Studies show that soy can build lean muscle as good, and in some studies better than whey proteins. We then use a whey concentrate, and the newest technology in whey hydrolysate. This is the most concentrated and 'clean' protein on the market today, and is very expensive. The key reason is it builds lean muscle. The FDA allows it to be called a 'fat loss accelerant' as a result the only protein that can use that claim....

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