Monday, October 31, 2011

Diet Tips

Weeeeelllll.... we are slowly but surely getting close to retest time for the Fall Challenge.

What are some good ways to walk away with the top Palace Pageant Prize?

1. Ask yourself, "Do you really need it?"  If I go to subway to get a breakfast sandwich or a salad the Sandwich Artist ask me, "Would you like chips and a drink with that?"  I always reply with no.  I know I do not need the bag of chips.  If I get a drink... i really want root beer or a coke.  So I avoid the option all together.

2.  Replace most if not all of your refined grains (breads, cereals, tortillas, chips, pasta) with green veggies.  You will get more fiber vitamins and minerals in your diet if you get rid of all those grains.  Also,  we have noticed that most if not everyone that attends the gym needs to eat more veggies!

3. Replace bad fats with good ones.  Olive oil, fish oils, avocado, nuts and seeds are better than dairy and other jazz.

4.  This one is simple but hard to do.  Eat less!  Take time eating your meals and cut the amount of calories that you eat.  Yes it is a challenge.  Yes it requires self discipline.  YES it is doable.  Keep eating frequently but cut the amount... you are only a few hrs away from your next meal.

5.  Have your biggest meal after your workout.  Your body is more efficient at using macro nutrients (carbs, pro and fat) after workouts.  Make the rest of your meals smaller and be super conscious of what being full really is!


Thursday, October 27, 2011

Sleepy TIme

What does sleep have to do with anything?

Well, sleep is a game changer.  Sleep helps you recover obviously but it also realigns and balances your hormones.

The more sleep you get... the healthier you will be, the skinnier you will be and the more "awesomer" you will be... thats a word right?

I do not practice what I'm about to tell you but I wish that I did... Take at least 1 hour before bedtime and turn off the TV.  Turn off the computer.  UNPLUG FROM THE WORLD! 

I do practice this:  Crank the Temp down to 68 and black out your entire bedroom.  No alarm clock right by your head radiating its bright red/green brilliance at your face all night.  Turn that sucker around or put a tee shirt in front of it or something.  I want your bed room to be a cold black sleep cave.

Friday will be loaded with FUN.  So be ready for a good workout!!!

Quick note before I check out:

It is very easy to change one thing about your diet at a time.  So here is one thing that you can change!

Eat more veggies!  Any type.  I do not care what type you eat.  Please eat more of em.  They love you.  You should love them.

You + Veggies = Awesomerness

Monday, October 24, 2011

Fish Oil- Plus some other goodies

Whats the deal with Fish Oil?  Here are a some answers to questions I've been getting at the gym lately:

Q. What does fish oil do?

A.  Fish Oil (the types of fats in it) fight cancer, help with autoimmunity, help with Insulin sensitivity and Insulin resistance, aids in recovery and fertility.

Q.  How much do we need to take?

A.  According to fish oil guru Robb Wolf, "If you are over weight or recently diagnosed with a condition related to insulin resistance or autoimmunity, the dosage may be quite high initially.  As much as one gram of EPA/DHA for every ten pounds of body weight per day.  Your product will vary in how much it contains. (look on the back).  You can use the online calculator made by our friends at"

Q. What are some Good Brands?

A.  Nordic Naturals, Carlsons, and Barleans.

So thats it on the Fish Oil topic.

I know all of you had a busy weekend with home coming and other college/high school football events.  Even though you were out and about I still want you to keep up with your little black book and write down what you are eating!  If you do not keep up with your book and do not bring it to the gym every day you will have burpees!  How many?  10 this week... and then 20 the next and then 30... and so on.

The work out today goes like so:

2 rounds of: power clean, row, run, pull up.  The pull ups and power cleans are put back to back for a reason.  I'll explain later.

Last but not least!!!!!! Recipe for the week!

Jambalaya:  BOOM!

  • 1tbsp olive oil (maybe more)
  • 1/2 lb spicy sausage (andouille sausage or your favorite)
  • 1 cup chopped onion
  • 3/4 cup bell pepper
  • 1/2 cup celery
  • 1/2 tsp tony's (I just shake it all over)
  • 1 bay leaf (don't have to have this but its great with it)
  • 2 small cans tomato sauce (find a spicy kind if you can)
  • 2 cups chicken broth
  • 1.5 cups water
  • 1.5 cups finely chopped cauliflower (this is going to be the rice)
  • a little cayenne pepper
  • 1/2 lb of shrimp
In a skillet, heat the olive oil, sausage, onion peppers and the celery.  Saute for 5 min or so, then add all your seasoning and the Bay leaf.  Cook for a min more.  Add the tomato sauce, broth and water and cauliflower.  Bring to a boil, then cover, reduce heat to medium-low and simmer for 20min.  Remove the Bay leaf.  In another skillet, saute the shrimp, add some more seasoning, cayenne, and olive oil.  Takes about 2 min for the shrimp to be done, then add it to the Jambalaya!

Things I have learned about this recipe.  You might have to cook a little longer to get the consistency you want.  I usually cook some chicken on the George Foreman, chop it up, and then add it when I add the shrimp.  While the JAM is simmering (20min), I season the shrimp and let it sit to the side in a bowl (trying to add/lock in as much flavor as possible). 

Chicken Fajitas: YES!

  • 1 tbsp olive oil
  • small/medium onion chopped
  • 2lbs chicken (I just buy 3 breast from corner market)
  • Taco Seasoning Packet (Taco Bell or McCormick)
  • 1bell pepper cut into strips
  • 1 Bag salad of your choice
  • 1-2 tomatoes
  • 1 avocado
Add Olive oil to skillet, heat it over medium.  add onion and saute until soft. Cut chicken into strips and add to skillet. add the Taco seasoning packet.  make sure you toss the chicken or just get it evenly covered. add bell pepper when chicken starts to brown.  Put some of the bag salad in a bowl, MAKE SURE chicken is cooked through and then put it on top of salad, add chopped tomato, and avocado.  I usually top mine with a table spoon of salsa and maybe a little hot sauce.

Notes:  you can do chicken and steak!  or better yet buy some extra shrimp for the jambalaya and have the fajita trifecta!!!! Steak Shrimp and CHICKEN!  BOOM SAUCE!


Thursday, October 20, 2011


Nice little recovery day at the gym today!

If you have not paid to be in the Fall Challenge YOU MUST DO SO by Saturday at 10am.  If you do not pay the entry fee, you will not be allowed to compete in the challenge.  Also, there are many of you that still need to complete the strength portion of the Challenge.  If you do not complete the strength portion you will not be eligible to compete in the strength category!  So, pay up and get the strength portion done homies!

Things to do outside of the gym:

  1. Extra Cardio.  It does not have to be super intense!  Feel free to ride your bike on the trace or go for a walk/jog.  If you are expending energy you are burning calories!
  2. If you are not taking a multivitamin please start taking one!  It's hard to get all the vitamins and minerals you need every day... so a multivitamin will help with this task.  
  3. You have heard me say this for 2yrs... Take Fish Oil!  Google the positive properties of Fish oil.  you will be amazed!
  4. In your "little black book" one of the bits of info says:  Take 20min to eat your meal.  Try it out!
  5.  Write your meals down in your black book!

Great first week!  Keep up the hard work!

Wednesday, October 19, 2011


Today we will test the strength portion of our challenge.

Come prepared for some technique work and a very challenging workout.

If you missed the workout portion of the challenge you will able to make it up today - Friday.

Also we will have Yoga at 8am this Saturday the 22nd!  COME JOIN THE Cool Kids!

I'll make another post tonight with some more information about what is expected of your outside the gym during the challenge!

Tuesday, October 18, 2011

Crock Pot Heaven

We often talk with clients about planning ahead of time. Part of planning for success is preparing meals for the week. Looking in your refrigerator and having it filled with awesome meals stocked away in containers will be a sure fire way to stick with successful eating. Preparing meals can be time consuming unless you plan accordingly.  So, here are a few delicious recipes that will help you save on time!

Pork Spare Ribs
Pork Spare Ribs (wait for them to go on sale at your local market)
3 Green Apples (I usually go with Granny Smith)
1 Sweet Onion
1 Tsp. Cinnamon
½ tsp. Nutmeg

Slice the granny smith apples and place half at the bottom of the crock pot. Chop the onion and place half the onion at the bottom of the crock pot. Place the spare ribs in on top of the apples and onions. Cover the spare ribs with the remaining apples and onions. Cover the apples and onions with the cinnamon, nutmeg and salt and pepper.  Turn your crock pot on low for 7 – 9 hours. Let the aroma of the cinnamon and nutmeg fill your house when you get home from work and enjoy!  I haven't used nutmeg and cinnamon in this combo in awhile.  I usually do a packet of McCormick's BBQ seasoning.

Chicken Chili
4 Chicken Breast
2 Cups Chili Green Sauce or Verde Sauce
6 Tomatillos
2 jalapenos, seeds and ribs removed
4 Cloves of garlic (diced)
1 Tsp. Onion Powder

Place the chicken breast in the crock pot. Cover the chicken with green chili sauce. Quarter the tomatillos and place inside the crock pot along with the jalapenos and garlic cloves. Cover and cook on low for 6 – 7 hours.

Mexican Chicken
3-4 Chicken Breast
1 medium sized whole onion
1 green pepper
1 can of rotel
Season with either: salt pepper and tonys or McCormick's Taco Seasoning

Place chicken in crock pot.  Cover chicken with seasoning first.  Add bell pepper, onion and rotel. 

Monday, October 17, 2011

Day One in the Books.

Palace Pageant Update:  Day one

Over 100 people came through the gym today.  It was a busy morning and busy afternoon to say the least!  I want to personally thank all of you guys for being Super Beast and dominating the Palace Workout.

During the next 6 weeks we will check your food logs... so make sure you bring them to the gym.  If you do not bring them, then guess what?  BURPEES!!!

I will also add some go to recipes to my blog post in case you guys need some ideas.  If you're nice I might even post a video of me cooking some grub!

If you missed the workout today, do not fret.  You will be able to get the workout in sometime this week.  Please bring your payment for the Palace Pageant if you want to join in on the fun!

Again, thank you guys!  Today was a fun day for sure!

Thursday, October 13, 2011

The Final Details

Palace Pageant:

Our Fall Challenge AKA: Palace Pageant will begin October the 17th and end the 21st of November.

I know that some of you might be out of town for the final few days.  Being out of town is fine... we will get your final stats before you leave.

How do you sign up?

Answer:  We have a sign up board on the back wall of the gym.

How long will the Challenge last?

October 17th - November 21st

How much does it cost?

Answer: 20$

What does the Challenge consist of?

Answer: A weight loss challenge, A weight lifting challenge, A workout challenge

What if I can't do all the movements?

Answer: All of the movements for THIS challenge are very basic.  We will not throw handstand push ups at you or muscle ups or any other movement that we have not spent tons of time practicing.

What are the movements for the workout?


Over the next 5 weeks our programing/workouts will be geared toward the challenge.  So, if you have not signed up... well you might as well sign up and play along!

Few other details:  the weight loss challenge will be decided by percentage of weight lost, not total pounds.  The strength challenge will follow the same format and so will the workout.

There will be prizes given to the male and female winners of each category: Workout, Weight loss, Weight Lifting.

Any other questions talk to me at the gym!

Monday, October 3, 2011

The Palace Pageant


We have wanted to host a challenge of some sort for quite some time and nooooooowwww  WE ARE.


The "Palace Pageant" will begin October the 17th and end November the 21st.

To participate in the Pageant you must:

  • pay and entry fee of 20$
  • weigh in
  • perform the "Pageant Test"

This is not just a weight loss contest.  There will be three levels at which to compete:

  1. An old fashion weight lifting contest
  2. A Biggest Loser style contest
  3. A Danger Zone Workout Contest

More details will be released throughout this week!  GET PUMPED!