Ok, ok. Here you go, a little something sweet and simple to chew on.
"NOTHING TASTES SWEETER THAN VICTORY"
Remember that when you're struggling with your nutrition, your training, your sleep. Don't ever lose sight of what you're working towards whether it is a healthy lifestyle or an athletic achievement. The choices you make every day count towards your VICTORY!
Friday, 27 January 2012
Thursday, 26 January 2012
A couple meal options, one easy recipe!
Alright everyone! Thank you for being so patient! Here is the recipe;
Honey Curry Chicken
1/8 cup butter + 1/8 cup of grape seed oil (almond oil and avocado oil work well also)
1/3 - 1/2 cup honey
1/4 cup prepared yellow mustard
4 tsp curry powder
6 skinless chicken breasts
Directions:
Preheat oven to 275 degrees. Place the butter and oil in a large flat pan or skillet and pop it in the oven until butter is melted. Remove from the oven. Increase the oven temperature to 375 degrees, then add the honey, mustard and curry powder to the skillet stiring to combine then add the chicken in piece by piece being sure to coat both sides of each piece.
Return the skillet to the oven. Bake for 45 minutes. Turn over and cook an additional 15 minutes. Time may be less for smaller sized peices.
So, here are a couple meal options.
The chicken is really good cold and I like it in a wrap.
Honey Curry Chicken Wrap
Ingredients
Wrap
Low fat sour cream or a little of the honey curry sauce
Honey Curry Chicken
Spinach
Cilantro
Avocado
Shredded carrot
Directions
Lay out your wrap and spread a little of the sour cream or honey curry sauce over it. Then add all the other ingredients or choose some of your own. Top it off with a little bit of goat cheese, roll up the wrap and there you go. A tasty, healthy lunch option.
Meal option 2
Honey Curry Rice with Carrot, Zuchinni and Cilantro
Ingredients
4-6 cups of brown rice (quinoa, brown and wild rice also work well)
1/4-1/2 cup of Honey Curry sauce from when you baked the chicken
2-3 zucchini, shredded
3-4 medium carrots, shredded
1/2 cup rough chopped cilantro
Pepper to taste.
Directions
Toss everything into a large storage container, mix well and there you have it! Lunch or supper is pretty much ready to go. All you have to do is measure out your desired serving of rice and add your chopped chicken and a little low fat feta if you'd like. YUM-MY!
It is a great idea to batch cook when you can. Take a little extra time on days that allow to make extra servings, you can even measure them out when it comes time to store the food in the fridge, then you just have to reach in grab the container and go!
If you don't like the veggies I have suggested, experiment. I've added basil, tomato and cucumber with avocado before also.
ENJOY!
Honey Curry Chicken
1/8 cup butter + 1/8 cup of grape seed oil (almond oil and avocado oil work well also)
1/3 - 1/2 cup honey
1/4 cup prepared yellow mustard
4 tsp curry powder
6 skinless chicken breasts
Directions:
Preheat oven to 275 degrees. Place the butter and oil in a large flat pan or skillet and pop it in the oven until butter is melted. Remove from the oven. Increase the oven temperature to 375 degrees, then add the honey, mustard and curry powder to the skillet stiring to combine then add the chicken in piece by piece being sure to coat both sides of each piece.
Return the skillet to the oven. Bake for 45 minutes. Turn over and cook an additional 15 minutes. Time may be less for smaller sized peices.
So, here are a couple meal options.
The chicken is really good cold and I like it in a wrap.
Honey Curry Chicken Wrap
Ingredients
Wrap
Low fat sour cream or a little of the honey curry sauce
Honey Curry Chicken
Spinach
Cilantro
Avocado
Shredded carrot
Directions
Lay out your wrap and spread a little of the sour cream or honey curry sauce over it. Then add all the other ingredients or choose some of your own. Top it off with a little bit of goat cheese, roll up the wrap and there you go. A tasty, healthy lunch option.
Meal option 2
Honey Curry Rice with Carrot, Zuchinni and Cilantro
Ingredients
4-6 cups of brown rice (quinoa, brown and wild rice also work well)
1/4-1/2 cup of Honey Curry sauce from when you baked the chicken
2-3 zucchini, shredded
3-4 medium carrots, shredded
1/2 cup rough chopped cilantro
Pepper to taste.
Directions
Toss everything into a large storage container, mix well and there you have it! Lunch or supper is pretty much ready to go. All you have to do is measure out your desired serving of rice and add your chopped chicken and a little low fat feta if you'd like. YUM-MY!
It is a great idea to batch cook when you can. Take a little extra time on days that allow to make extra servings, you can even measure them out when it comes time to store the food in the fridge, then you just have to reach in grab the container and go!
If you don't like the veggies I have suggested, experiment. I've added basil, tomato and cucumber with avocado before also.
ENJOY!
Wednesday, 25 January 2012
Surprise for next blog!
Stay tuned everyone! By requests from some followers and clients my next blog will be a recipe or two! Plan to go grocery shopping and do some cooking 'cause it's gonna be yummy!
Wednesday, 18 January 2012
Behind every great success story...
Below is a story that I found quite interesting:
"A distinguished couple in their early forties stopped at a service station to refuel their luxury sedan. It had been a long drive, and they both got out of the car to stretch their legs. The service attendant was startled when he thought he recognized the woman. He enthusiastically asked, "Connie, is that you?" She turned and remembered him as her high school boyfriend. They joined hands and laughed with fond memories. She then introduced her husband, Bob, who was shocked to see this display of affection. As they were driving back onto the highway, he asked, "Just who was that guy that you were so glad to see?"
Connie explained that he was her first real boyfriend from high school. She confessed that he was more serious about the relationship than she was. Bob then sarcastically said, "It's a good thing you didn't marry him. You would have been stuck with a greasy car mechanic." She was not amused. She then said, 'If I had married him, he would have become President of the bank instead of you.'
I thought about this story for a while before deciding to write a blog on it. Obviously there are a lot of variables within this story (maybe the mechanic is very happy in his career path, for example) but this is what it means to me.
Any successful person, whether it is in business, sport or life, has at least one, if not a team of people to encourage them, pick them up when they fall down and help them realize their dreams. We often doubt ourselves, sabotage ourselves and give up on ourselves long before anyone in our support system would. That is why it is so important to surround yourself with people who are positive, knowledgeable and tough when they need to be.
Keep an open mind, you never know what opportunities the people you meet will present to you. It is up to you to recognize whether or not what you're dreaming is what they can help you achieve.
"A distinguished couple in their early forties stopped at a service station to refuel their luxury sedan. It had been a long drive, and they both got out of the car to stretch their legs. The service attendant was startled when he thought he recognized the woman. He enthusiastically asked, "Connie, is that you?" She turned and remembered him as her high school boyfriend. They joined hands and laughed with fond memories. She then introduced her husband, Bob, who was shocked to see this display of affection. As they were driving back onto the highway, he asked, "Just who was that guy that you were so glad to see?"
Connie explained that he was her first real boyfriend from high school. She confessed that he was more serious about the relationship than she was. Bob then sarcastically said, "It's a good thing you didn't marry him. You would have been stuck with a greasy car mechanic." She was not amused. She then said, 'If I had married him, he would have become President of the bank instead of you.'
I thought about this story for a while before deciding to write a blog on it. Obviously there are a lot of variables within this story (maybe the mechanic is very happy in his career path, for example) but this is what it means to me.
Any successful person, whether it is in business, sport or life, has at least one, if not a team of people to encourage them, pick them up when they fall down and help them realize their dreams. We often doubt ourselves, sabotage ourselves and give up on ourselves long before anyone in our support system would. That is why it is so important to surround yourself with people who are positive, knowledgeable and tough when they need to be.
Keep an open mind, you never know what opportunities the people you meet will present to you. It is up to you to recognize whether or not what you're dreaming is what they can help you achieve.
Thursday, 12 January 2012
"There are no short cuts to any place worth going." Beverly Sills
You've heard this before, right? Maybe not in these exact words, but you've heard it before.
So why would you read this blog post if you've heard this before?
Here's why...
I want to encourage you to think of this statement a little more in depth...in a different way.
It is a process to really be able to "get to where you want to be" and understand what it takes to get there.
Does an individual in high school decide they want to be a brain surgeon after graduation and the day after they graduate start performing brain surgery?
Does a couch potato decide on January 12 that they are going to run a marathon and get up on January 13th and off they go?
Does an individual who spent 10 years practicing bad habits that led them to be unfit and overweight decide they want to be fit and a healthy weight take a pill and shazam, they're back to where they were 10 years ago?
Each of those goals involves a process to get to the desired outcome.
The student would go off to school, study hard, struggle with grades, get a tutor, pass one exam, struggle with the next, try to have a social life and participate in extracurricular activities, more school, more struggling, more tutoring, more social, until 14-16 years later, you can call yourself a full fledge brain surgeon.
I'm not going to break each of the examples down into such detail, but you get the idea. Just as it's a process to become a brain surgeon, it is a lot of proper planning and execution to run a marathon or become a fit and healthy individual. The "lessons" you learn along the way help you be more successful in acheiving the desired outcome, because once your "there", is it over? No, that's just the beginning!
So why would you read this blog post if you've heard this before?
Here's why...
I want to encourage you to think of this statement a little more in depth...in a different way.
It is a process to really be able to "get to where you want to be" and understand what it takes to get there.
Does an individual in high school decide they want to be a brain surgeon after graduation and the day after they graduate start performing brain surgery?
Does a couch potato decide on January 12 that they are going to run a marathon and get up on January 13th and off they go?
Does an individual who spent 10 years practicing bad habits that led them to be unfit and overweight decide they want to be fit and a healthy weight take a pill and shazam, they're back to where they were 10 years ago?
Each of those goals involves a process to get to the desired outcome.
The student would go off to school, study hard, struggle with grades, get a tutor, pass one exam, struggle with the next, try to have a social life and participate in extracurricular activities, more school, more struggling, more tutoring, more social, until 14-16 years later, you can call yourself a full fledge brain surgeon.
I'm not going to break each of the examples down into such detail, but you get the idea. Just as it's a process to become a brain surgeon, it is a lot of proper planning and execution to run a marathon or become a fit and healthy individual. The "lessons" you learn along the way help you be more successful in acheiving the desired outcome, because once your "there", is it over? No, that's just the beginning!
Wednesday, 4 January 2012
More doesn't always equate to better
If I told you I could get you the results you want in two ways, the first way would take up 6 months of your time, the second would take up 12 months of your time. Based on that solely, which way would you choose?
What if you are exercising and practicing a movement like squats. Would you want to do a challenging weight for 6 reps working the muscles that should be working focusing on quality or would you want to lift a weight for 12 reps working any muscle necessary to get the weight up focusing on getting 12 reps? What about cardio, would you rather spend 20 minutes doing specific focused cardio or 60 minutes with no direction. Think about it, which approach would you want to take? Which do you think is more efficient?
In our society, not only with exercise, we are programmed to think that more is better. Why would more reps and weight be better or more time spent on cardio be better if you aren't eliciting the greatest results?
What if you are exercising and practicing a movement like squats. Would you want to do a challenging weight for 6 reps working the muscles that should be working focusing on quality or would you want to lift a weight for 12 reps working any muscle necessary to get the weight up focusing on getting 12 reps? What about cardio, would you rather spend 20 minutes doing specific focused cardio or 60 minutes with no direction. Think about it, which approach would you want to take? Which do you think is more efficient?
In our society, not only with exercise, we are programmed to think that more is better. Why would more reps and weight be better or more time spent on cardio be better if you aren't eliciting the greatest results?
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