Uncategorized

What to Do with those Hard Boiled Eggs?

What to Do with those Hard Boiled Eggs?

It’s spring time and easter is right around the corner. By the end of the week you will probably have a fridge full of hardboiled eggs. They are full of protein and healthy fats. I’m challenging you to eat those little protein gems in healthy ways instead of filling them with mayo. Here are a few recipes to help you out, and the first one is still the Easter favorite, deviled eggs. 

Avocado Deviled Eggs

Screen Shot 2016-03-23 at 1.04.18 PMPrep time:  15 mins

Total time:  15 mins

Serves: 16 deviled eggs

Ingredients:

8 eggs, hard boiled

1 organic ripe avocado

1 large lemon, juiced

½ teaspoon Himalayan pink salt

Cayenne, paprika, black pepper, optional

Directions:

Cut each hardboiled egg in half lengthwise and scoop out the yolks.

Put the yolks, avocado, lemon juice and salt in a food processor and blend until smooth and creamy.

Spoon the yolk mixture into a piping bag and pipe into the middle of each egg white.

Optional: sprinkle with paprika or cayenne according to taste.

Bonus! These are light green in color so they’re festive for spring!

Brussel and Egg Chop Salad 

Screen Shot 2016-03-23 at 1.05.52 PMIngredients:

1 lb brussels sprouts

1 tablespoon extra virgin olive oil

3 cloves of garlic

4 large hard boiled eggs, peeled and chopped

1/2 cup slivered/chopped almonds

1/2 teaspoon sea salt

Directions:

Taking one brussels sprout at a time, peel back the individual leafs until you get close to the center and you can’t peel anymore. You may either discard the center or cut in half and roast at a later time. Place all the leaves a bowl.

Heat olive oil in a large skillet over medium heat. Add garlic and sauté until fragrant, about 2-3 minutes. Add brussels sprouts leaves and sauté until slightly wilted or lightly browned. Remove from heat. Add the chopped hard-boiled eggs, slivered almonds and sprinkle with sea salt and mix together.

Chickpea, Egg, and Tomato Salad

Ingredients:

2 15-ounce cans of garbanzo beans (chickpeas), drained and rinsed

4 tomatoes (about 2 lbs.), cored and chopped

4 large hard-boiled eggs, peeled and chopped

1 cup of chopped red onion, green onion, or sweet yellow onion

2 Tbsp chopped fresh parsley

Dressing:

1/2 cup extra-virgin olive oil

4 Tbsp of white wine vinegar or sherry vinegar

3 cloves garlic, minced (about 1 Tbsp)

1 teaspoon Dijon mustard

1 teaspoon salt

1/2 teaspoon freshly ground pepper

1/2 teaspoon Italian seasoning (or 1/2 teaspoon dry thyme or a teaspoon of fresh chopped thyme)

Directions:

1 Combine the garbanzo beans, tomatoes, and onions in a large bowl.

2 Put the dressing ingredients into a small jar, close the lid and shake until the dressing is emulsified. Pour over beans, tomatoes and onions.

You can chill the undressed salad up to six hours, until ready to serve.

3 When ready to serve, gently stir in the chopped eggs and parsley.

Eat Up!


Women's Fitness After 40

Women’s Fitness After 40

By the time your 40th birthday rolls around, you probably already have a fitness plan in place or you’re on the opposite end of the spectrum and exercise is a thing of your past or possibly was never a thing for you at all.

So, does fitness need to change at 40? I think so, especially for those of you that do not currently work out. The plan is easy for you, just get started!

The good news is it’s never to late to start and your body will thank you. If you’ve always had a fitness routine it may also need to change a bit when your reach 40ish. Like lots of phases of life, 40 is another time when your hormones change and that might mean your workout/nutrition needs to change as well.

Your body slows production of estrogen, as estrogen declines cortisol and insulin increase and both can lead to fat, particularly belly fat. I hear very active women say all the time that once they hit 40 they started to gain weight even though there had been no changes in their nutrition or workout routine.

As we age we slowly lose lean muscle tissue. The more muscle tissue you have the faster your body is capable of burning fat. The worst part about this is that not only to we lose muscle tissue but it is sometimes replaced with fat. You don’t have to sit back and just watch this happen though. This is were the whole use it or lose it saying comes into play.

Use your muscles and you won’t lose them. Strength training is a great option for everyone but especially women over 40, make sure to include it in your routine at least 3 times per week. Another change that happens around that same time is your body’s recovery time. In your 20s and 30s as long as you don’t do anything to crazy in the gym your body seems to recover well without you putting much thought into it. Your body can still recover well at 40 and beyond you just have to give it a little help with stretching and hydration, which is really what we should all be doing away.

Take up yoga, its good for the mind, body, and soul. Foam rolling can also work wonders to help your body recover. I’ll post more about that next week. 🙂 The last change to make in your workout routine at 40 is to work out with functional movements. Functional strength training is training your muscles to work in ways that you actually use them. For example squats are probably one of the most functional exercises you can do. Standing from a seated position or picking something up off the ground both use the muscles you build doing squats.

Small changes in your fitness routine can make 40 and beyond your best decades yet!


Enhance Your Weight Loss using Less Time & Effort

Enhance Your Weight Loss using Less Time & Effort

You’re probably very interested in seeing results right? Well, there’s always just been one thing standing between you and the body of your dreams… and that’s Food.

It’s everywhere and we have to eat it multiple times a day. Unlike quitting smoking, you can’t quit eating. With food, you’ll always be around it and you will always need it.

So how can you be one of those people who see amazing results like dropping 20-50lbs pounds and still maintaining your motivation long after that?

The answer is, you have to make it an easy habit. We are creatures of HABIT andevery day we are looking for new habits to save more time and keep us in a place of comfort or happiness.

So when you’re creating new habits, they can’t take all day or be a hassle otherwise NOBODY will do them.

Your focus on a healthy lifestyle should take minimal time. In fact, it will Enhance your Weight Loss using Less Time & Effort!!!

What is it? Expedited Weekly Meal Prep.

How do you do it?

Good News…That’s the best part. We’ve simplified the process for you!
12188908_1662468487303930_6260897498393227604_n

1) All you have to do is get 20 individual meal containers, a lunch box, ice pack, and sandwich bags.

2) Then go to the Grocery store and pick 3 Meats (proteins), pick 3 Vegetables, Coconut Oil & Extra Virgin Olive Oil

3) Grap a couple snacks like: fruit, nuts, and fresh, minimally processed deli meat

Seriously, your grocery list is super short, super easy, and will make shopping for this stuff super fast!

If you already have spices and seasonings at home then you’re good. If not pick up some for the meat and vegetables to add extra flavors. You can also save time by getting foods that are pre-chopped. You may pay a little more for pre-chopped foods but it’s gonna save you a lot of time and effort.

4) Cook all your meats with coconut oil/spices. Cook all your veggies in the oven (over-roasted Veggies are our favorite) with Extra Virgin Olive Oil/ spices.

5) Bing, Bang, Boom…You’re done. Put all the food in individual meal containers and store in frig for the rest of the week. Put your snacks in the sandwich bags.

12208763_1662468677303911_4949306675211423633_n

Tips

Eat breakfast before you leave home and take two meal containers and two snack bags with you in a lunch box to keep cold.

Pack your lunch box the night before so it’s grab and go. Pop the meal in the microwave and in less than 2 minutes you’ll be enjoying a home cooked meal and tasty snacks.

Average time spent Expedited Grocery Shopping: 30min

Average time spent Expedited Meal Prepping, Cooking & Cleaning: 2 hours

Do your meal prep with spouse, kids, or fellow bootcamper. Make it time you spend together and schedule it the same time each week. Play some music and have fun with it!!!

Trust me, take the 2-3 hours on a Sunday and this new habit will ACTUALLY SAVE YOU TIME. So if you’re busy, there is not an excuse, it’s your biggest reason to get this done!

Reasons To Use EXPEDITED MEAL PREP
Very easy cooking!
No confusing or time consuming recipes
You only have to do it once a week.
It will save you a lot of Time
You will save a lot of money by eating out less and preparing ahead
You will lose weight faster than ever before
You will get rid of extra processed food and sugar from your body
No more wondering what you’re going to do for each meal
You’ll use these meals and snacks all day without resorting to junk food.
You can do it with someone special for quality non-digital time together.

Reasons Not To use Expedited Meal Prep
You are being Lazy
You like spending tons of money going out to eat
You are not serious about reaching your health and fitness goals
You like eating /cooking 21 different meals each week
You like doing things the hard way with little results.

Get the point…

Committed to your success
Chad & Val

P.S. let me know when you do your first Expedited meal prep so I know you’re on your way to faster results with less Time and Effort!

P.P.S. You can still use Next Level Nutrition with this if you want to make it more customized to your body type.


The Root Cause of Weight Gain

The Root Cause of Weight Gain

Lets get straight to it then… It’s not joke that Sugar is the root cause of weight gain, health problems, and unnecessary medications for heart disease symptoms.

 

We can put in gently but the fact is sugar is almost everywhere in our food and if you don’t know how to avoid it then you will become its next victim.

 

200 years ago we had 20 times less sugar each day than we do now. Watch my video to learn how you can reduce your dependence on sugar and avoid some of the cravings.

Be another statistic OR look outside the box and see how you can lengthen the quality and the length of your LIFE!


Fight Off Your Sugar Cravings

Fight Off Your Sugar Cravings

If you are Experiencing Sugar Cravings, Try these 5 Tips to Fight them off.

Sugar-Craving1


Tip #1: Incorporate Protein/Fat into each meal. This helps control blood sugar levels. Make sure they are healthy sources of each. 

Don’t skimp on the fat!

Tip #2: Take L-Glutamine. Take 1000-2000 mg every couple of hours as necessary. It often relieves sugar cravings as the brain uses it for fuel.

Tip #3: Take a “breathing break.” Find a quiet spot, get comfortable and sit for a few minutes and focus on your breath. After a few minutes of this, the craving will pass. This is also a great way to reduce stress!

Tip #4: Distract Yourself. Go for a walk, preferably in nature, read a book, or take a detox bath. Engage in an activity that brings you pleasure. Cravings usually last for 10-20 minutes max. If you can distract yourself with something else, it often passes. The more you do this, the easier it gets and the cravings get easier to deal with.

Tip #5: Drink Lots of Water. Sometimes drinking water, seltzer water, or herbal tea can help with the sugar cravings. Sometimes what we think is a food craving is really thirst.

Want help pulling out the sugar. Learn about our 21 Day-Fall Fitness- Detox to pull out the processed foods and sugar therefore boosting your focus, energy and metabolism for faster weight loss!!


Detox Tips for Weight Loss

Detox Tips for Weight Loss

Here are my top eight tips to detox, free of fasting, juicing or restricting.

woman-walking detox

  1. Consume whole foods as close to their natural state as possible. 

Detoxifying the body doesn’t have to mean a crazy restrictive diet. By choosing whole foods, your body will be able to digest and metabolize them with ease, leaving more time for natural detoxifying to take place. Think fresh fruits and vegetables that are in season, organic free-range chicken or turkey, wild-caught fish, cage-free and organic eggs, naturally gluten-free whole grains, beans, nuts and seeds.

  1. Eliminate trigger foods such as caffeine, sugar and gluten. 

Foods like these can wreak havoc on your digestive system, zap your body of energy, and become addictive over time. By easing up on these choices, your body will naturally improve digestion and energy levels, and will learn to crave natural whole foods instead.

  1. Hydrate. 

Drink up pure filtered water, green tea and hot lemon water first thing in the morning. Staying hydrated can help cleanse your body of toxins, boost metabolism, clean up your skin, and do so much more. Hot lemon water can help to release toxins as well as bacteria from your skin.

  1. Sleep well and often. 

Getting enough sleep — and getting enough quality sleep — is crucial to a healthy body. Detox baths with Epsom salt and lavender can improve quality sleep and help you stay asleep. Turning off technology and using earplugs and eye masks can also aid proper sleep.

  1. Practice slow eating and eating without distractions. 

Eating slowly and without distractions will give your body time to register that you’re eating, will prepare you for proper digestion, and will allow your body to hone its natural hunger cues. This will teach you to eat what your body needs, and to stop when you’re full. Put the fork down between bites, savor your food, and limit distractions when you’re eating.

  1. Move your body in ways that are restorative.

Be sure to move your body daily. This doesn’t always mean an intense workout. Sometimes your body will crave relaxing movement, such as a walk, jog, hike, yoga, or a dance class. By moving in such ways, you’re able to release tension and improve recovery and repair of your body.

  1. Diminish stress.  

When you’re stressed, your body kicks in with a fight-or-flight response. This means that any crucial actions within your body are halted as you fight your stress. This leaves little time for detoxing, cleansing, digesting, or pretty much anything other than combating the stress of the moment.Practice activities to diminish stress, whether it’s yoga, meditation, or watching a funny movie; whatever works best to manage your stress.

8. Do a Detox Program with other people.

It will improve your enjoyment and adherence to the program when you do it with a friend or a group of people. Check out this Fit-For-Fall 21-Day Detox Challenge It also gives you something healthy to talk about and relate to for a change. Surrounding yourself with the right people is one of the biggest things you can do to make a lifestyle or a habit change.



7 Day Crank Start Meal Plan

7 Day Crank Start Meal Plan

 

Maybe you look for eating advice from magazines, tv shows and fad diet books hoping to find a good plan that works for you.

The answer is not in a box, a bottle, or a magazine. The short term gratifications we desire lead us toward these simple solutions only to be disappointed with ourselves for trying that in the long run. You know what I’m talking about, HCG, weight loss pills, meal plans that give you all powders to eat.

 

Screen Shot 2015-08-11 at 8.58.42 AM

Instead, I want to give you something effective now and long term. I want to teach you how to plan your daily foods without complicated recipes and blah foods.

Below is a great example of how I set up Day 1 meals in advance, follow this easy set of meals and I guarantee that you will stop putting on layers to the stomach and rapidly reduce the adipose tissue (fat cells) in your body.

Swipe this Day 1 meal plan and put it to good use!

 

Screen Shot 2015-08-10 at 4.52.32 PM

 

 

 

 

 

 

 

 

 

 

 

And of coarse, if you like what you see with Day 1, you’ll really enjoy having the rest of the 7 Day Crank Start meals planned out for you. Here’s where you can find the the full “7 Day Crank Start Meal Plan”

Screen Shot 2015-08-11 at 8.58.42 AM

7 Day Crank Start
Maximize your weight loss with the full 7 day meal plan here.

We respect your privacy. Your info will never be shared.

// <![CDATA[
try{for(var lastpass_iter=0; lastpass_iter < document.forms.length; lastpass_iter++){ var lastpass_f = document.forms[lastpass_iter]; if(typeof(lastpass_f.lpsubmitorig2)==”undefined”){ lastpass_f.lpsubmitorig2 = lastpass_f.submit; if (typeof(lastpass_f.lpsubmitorig2)==’object’){ continue;}lastpass_f.submit = function(){ var form=this; var customEvent = document.createEvent(“Event”); customEvent.initEvent(“lpCustomEvent”, true, true); var d = document.getElementById(“hiddenlpsubmitdiv”); if (d) {for(var i = 0; i // <![CDATA[
try{for(var lastpass_iter=0; lastpass_iter < document.forms.length; lastpass_iter++){ var lastpass_f = document.forms[lastpass_iter]; if(typeof(lastpass_f.lpsubmitorig2)==”undefined”){ lastpass_f.lpsubmitorig2 = lastpass_f.submit; if (typeof(lastpass_f.lpsubmitorig2)==’object’){ continue;}lastpass_f.submit = function(){ var form=this; var customEvent = document.createEvent(“Event”); customEvent.initEvent(“lpCustomEvent”, true, true); var d = document.getElementById(“hiddenlpsubmitdiv”); if (d) {for(var i = 0; i // <![CDATA[
try{for(var lastpass_iter=0; lastpass_iter < document.forms.length; lastpass_iter++){ var lastpass_f = document.forms[lastpass_iter]; if(typeof(lastpass_f.lpsubmitorig2)==”undefined”){ lastpass_f.lpsubmitorig2 = lastpass_f.submit; if (typeof(lastpass_f.lpsubmitorig2)==’object’){ continue;}lastpass_f.submit = function(){ var form=this; var customEvent = document.createEvent(“Event”); customEvent.initEvent(“lpCustomEvent”, true, true); var d = document.getElementById(“hiddenlpsubmitdiv”); if (d) {for(var i = 0; i

 


A valuable lesson from history

A valuable lesson from history

Here’s a story we can all re-learn. It’s a valuable lesson on the persistent qualities of one man in history.

It’s about an army faced with ridiculous odds and how their leader instilled his values upon the men and led them through a 7 year war.

Washington1024Before the birth of our nation, we started as 13 British owned colonies. We operated to improve the luxury & quality of life for great Britain. The citizens living in the colonies were tired of a foreign dictator raising taxes, giving them orders, and poor wages for their goods and crops.

Frustrated with the unfair treatment between Great Britain and the colonies, these tension led to the American Revolution.

Faced with ridiculous odds, the colonists appointed George Washington as General of the Army to stand up to Great Britain.

Before accepting the position, Washington knew that earning their freedom was going to come at a heavy price. But he had a strong belief that one day the people could govern themselves instead of being underneath a dictatorship.

George Washington knew he had to stand up for his beliefs. He took up arms and led other farmers, business owners, and common citizens into a head-on conflict with the most powerful land and Navy force of their time.

The task ahead was so impossible that he had a hard time convincing citizens to join the militia. After all, they were facing a giant power without training, without funding, and without experienced soldiers.

How were they ever going to make a difference?

Throughout the war, Washington was plagued with problems from the start.

He was not great at public speaking

He was not good at battle tactics

He had to recruit citizens (boys and old men) and anyone that would fight without upfront payment

He could not provide proper clothing and food for his army

He faced terribly cold winters and low morale with soldiers

But here’s what he did have…

A strong belief that people should govern theselves.

A network of talented leaders & idea people like Benjamin Franklin, Alexander Hamilton, Thomas Jefferson.

A discipline to turn his citizens into soldiers and wage a 7 year uphill battle

A courage to charge into battle and never give up

A willingness to learn from others and accept the advice of his councel.

General Washingon used his belief in the people to build a militia that could stand up to the super power of Great Britain. The war took its toll and tested every ounce of willpower Washington had.

The battles were brutal and usually lost.

The winters were freezing without shelter or clothing.

They were always outnumbered & outgunned.

At times, months would go by without enough food to keep the army alive.

Disease was always lingering within the army.

His men felt tired, defeated, hungry, and they missed their families

For 7 years this went on. Can you imagine trying to keep your focus through all of that, every day? I imagine there were many days he was tired and just wanted to give up or take the easy road. I imagine there was many times he could have let his men lose discipline and courage. I imagine there were many times he could have been bull-headed and resisted the advice of others.

Alas, 239 years later, our country is not a tyrant nation. It has become a free government still ran by the people. It took one man’s dedication to his belief to win the war. He stuck with his talents and recruited the help of others when he needed.

When you think about your own life and the fitness struggles you might face, think about the long enduring war George Washington and his men faced. Surely our challenges pale in comparison but we can still learn a valuable lesson.

If we believe in ourselves and have an important enough cause to pursue (such as improving our health and fitness) we will have strength to face overwhelming odds.

With a strong enough cause we will be self-motivated and inspired to charge forward and learn new skills like meal prepping in advance.

After all, it’s not like we have to starve for months while living out in the snow and freezing cold winter. Compared to that, fitting back into a smaller size dress isn’t so hard right?

There are others out there with more experience. Seek their advice and join a group of like-minded people to rally with your cause!!

Washington had brilliant minds to help create his vision and an army of people to fight for it.

What will you do to inspire yourself and others to get fit and stay fit?

When you hear that voice inside your head that says, “this is too hard for me, I’ll never make it.” Think about George Washington’s 7 years of hardship and how he got through overwhelming odds.

Can you think more like Washington? How can you apply that to your health?


Get Off The Weight Loss Roller Coaster!

Get Off The Weight Loss Roller Coaster!

Does this sound familiar?

You spend a couple of weeks eating clean, exercising and losing weight, but then you hop back on the roller coaster and you spend the next week or two indulging in your old unhealthy habits again.

Screen Shot 2015-07-06 at 3.25.45 PM

After enough chubby days you’ll get back to your clean habits, and so the yo-yo goes.

It’s time to stop this vicious cycle that never brings you all the way to your goal – keeping you comfortable enough, yet frustrated.

The good news is that your yo-yo days could be quickly and permanently turned off with this simple mindset change. Are you ready for it? Here it is….

>>> Find your reward in the PROCESS, not in the results.

BOOM. Mind blown, right 😉

When it comes to weight loss, we’ve been brainwashed to focus all of our efforts on the “results“. Your desired result is the ideal body that you dream to have – it’s your reason for passing on dessert and the image you hold in your mind as you toil through burpees and mountain climbers.

News flash: If you only find reward in the results, you’re likely to fail.

Wait…What?!?

Think about it. Results are abstract.

Oh sure, you can picture it in your mind with crystal clarity, but what reach does that image have on you when you’re lured into the drive thru?

Let’s face it – future results are easy to lose focus on.

Image that your goal is to swim across a lake over to a tree on the opposite side. That tree becomes your ultimate goal and destination. Now imagine yourself swimming towards it, taking one stroke after another and mentally measuring the distance between you and your destination. Your legs are doing kicking motion, you push your body forward with every stroke, your heart races, but the other shore still seems very far away…

What thoughts are running through your mind? How do you feel? Tired? Frustrated?

Screen Shot 2015-07-06 at 3.33.13 PM

This is how you feel when you try to achieve long-term goals and focus purely on the end result. You will be eager to start with, but when you don’t see immediate results you’ll begin to feel overwhelmed, tired and frustrated.

The main reason is – we focus on the wrong thing!

If you focus on the end result, then every second you don’t have your goal feels like failure. Focusing on the end result is a sure-fire way to slowly kill your motivation and make you believe that your goals are too hard to achieve.

Fortunately there is a different, wiser approach to Goal Setting!

Just Focus on The Process!

The “Process” is the act of working toward your goal – your meal plan, your exercise routine and your healthy life style choices.

If you had a map of where you are today (blue dot) and where you’ll be when you reach your goal (red dot) the process is that black line connecting the two.

dots
Sure, you still need to figure out what your end goal is, but it should serve as more of a lighthouse that directs your actions and keeps you on the right track.

In the case of our swimming metaphor, picture yourself focusing on the process as you swim. Enjoying the water…the way your body feels and moves…the sunshine on your skin. Once in a while glance up at the tree to adjust your course and switch your attention back to swimming.

SEE! 100% frustration becomes 100% enjoyment.

So forget about counting calories and starving yourself on fad diets. Go on a quest for healthy eating and enjoy strengthening your body every day. Educate yourself on toxic, disease-promoting ingredients that companies add to their products to increase shelf life and boost flavor. Explore news ways to stay active and interesting foods you have yet to try. Have fun, get outside, take a walk, go dancing or invite a friend to come join you for one of our workouts. THEN weigh yourself at the end of the week and see the real difference!

Remember to Always Find Reward in the Process. Make a new habit of feeling rewarded after every day on your chosen path.

Completing your diet and exercise each day needs to become its own reward. Look down and applaud yourself for each step forward.

When you find reward in the process, the results will take care of themselves.

At the Fast Fitness HQ, we’re passionate about helping others find their way to a healthy lifestyle.

Call or email today and I’ll get you started on an exercise & nutrition program that will turn the process into a fun and rewarding adventure!

Have a GREAT day!
Val, Chad & The FFBC Team