Meal prep Sunday

Meal prep Sunday

Sunday , Sunday Sunday!!

Sunday is the best day to prep for your week. Jill and I prep for our lunches and snacks for our workweek. Since Jill and I are on different portion sizes I get 2 different types of containers to take out the guesswork.

This is what we start with.

1 Tub of fresh salad greens, dark leafy are the best for you

1 cucumber

4 peppers

1 bunch of celery

6-8 chicken breasts

8-10 containers

Apples, oranges, bananas, berries

Chop up the peppers, celery and cucumbers plus whatever other veggies you want and place them in a mixing bowl.

Next I portion out the serving sizes per the Fixate plan. I get 4 veggies and 2 proteins for lunch , Jill gets 3 veggies and 2 proteins for lunch. I place i cup of chopped veggies as well as 2-3 cups of the dark green leafy’s .

Next is the chicken, although I prefer it grilled , Jill likes hers baked, so I lose out and bake it all, (Hey . I’m lazy)

I measure out the 2 red container sizes for us and place them in the containers , I them seal ’em up and put ’em in the fridge. Easy-peazy.

Jill and I have some favorite dressings too, ours is the creamy garlic from the Ultimate reset and the other is the Asian sesame.

If you want those recipes e-mail me I will send them to you.

Lunch is ready for the week for both of us.







I GAINED 12 lbs on Vacation!

I GAINED 12 lbs on Vacation!

Yes I did eat my way across the US in our 2 week trip to Florida and back, and even though I did manage to get a workout in 4 days a week , it really didn’t matter much.

When I got home on Saturday I weighed myself at 225 lbs up 12 lbs from before I left on our adventure. At least I had the foresight to order a 3 Day refresh the week before . It was in the pile of mail left for us by the house sitter. My wife Jill was also in the mindset for a change too so she started on the Fixate meal plan this week too.

So I like to not be hungry, and as an active guy , I have to eat. The 3 Day refresh is about the limit for me, I feel just a bit hungry but not so much as I want to gouge my stomach out.  I did lose 8 lbs in 3 days though WIN!

For the week as a whole, I worked out every morning , with Yoga, Martial arts, or Core de-force. In the evenings I taught 3 days this week as well as got a class in on Thursday morning , as a late lunch. I am down to 216 on Saturday and feeling about back to normal.

But I am so proud of Jill, she is down 7 this week, just from changing her eating. Se is only 4ft 11in and has difficulty doing exercise, so for her its all in what she eats.

Using the Fixate plan she is doing an awesome job with portion control. And that’s where I find myself leaning to as well.

Sunday is meal prep day so its time to get ready for next week.

New Year, New Challenges

When I started this whole coaching thing I thought it would be easy to stay in business for ever…… HA , yet I see new people sign up every day with hopes and dreams of becoming great coaches and making huge money.

You can , but not by quitting.

I have seen so many lose to their fears and give up for reasons that range from , ” I just don’t have the time” to ” my wife thinks this is a scam”

Why are they so eager to sign up and then become doubtful in a short time frame?

Well from my perspective its simple, when they sign up as a coach they are signing up to a challenge of making someone’s life better, it could be their own or a friend , or even a stranger. But the initial reason they sign up is there is a hope inside them that needs to come out and show that they can do something for themselves.

The reason we quit anything is our ego. We have grown up with perception as reality. What others see us as hurts the ego when we are doing “out of the norm” actions. People that let others control them are truly not free. To be free, you must not let others drive your aspirations. YOU are the driver in your life, and you choose the road to travel. Take responsibility for your life and take it where you want to go.  Don’t say “But…..” Its your first line of defense for your ego. Step outside of yourself and look in, are you being controlled?

And being a Beachbody coach is not for every one , even though anyone can be a coach. You have to find what it is about you that will make you happy and what will drive you to your success.

So this is a new year, a new time in history for you to make of it what you will, and don’t let others tell you what that is, for the ones who say “don’t do that” may not have your best interest at heart, but its THIER fear that is holding you back.

I am a great Beachbody coach, how do I know? I have great success with those who join my team and those who join my challenge group. It may not be 100s of people it may just be 5-6 , but really the most important things in life are friendship and support. That’s what I bank on.

Have an awesome new year.


Meet Gina

Meet Gina

14225526_10209111075007040_1089260064363227970_nI want to say , that being a coach I get to meet the greatest people . Gina is actually a high school friend of mine and she has been doing so good for the last 3 months. Last month she won the prize for the challenge group.

I had the honor of dropping off the prize to her in person. She decided it was time to stay accountable and keep up with her workouts and keep going . Not only does she work out at home , but she runs 5ks too!  She is blessed to have a wonderful life as a mother and grandmother. And her daily fitness routine has given her the ability to keep up with all that her busy life has her doing.

Gina is always smiling even after sweating it out with the 21 day fix or running. She inspires me as well as our other challengers and that’s what makes a great challenge group!

If you see Gina, give her a big hug!


Easy ribs with plenty to spare

Easy ribs with plenty to spare

So I have been an avid rib smoker for over 10 years now , and I have learned some great tips to save time without sacrificing taste. Although some in the rib smoking crowd may poo-poo my direction, these steps, if followed will deliver a great tasting pork rib.

Let me first say that although a very tasty treat , ribs are not low fat , or low calorie and should therefore be made “Sparingly” Pun intended. But if you wish to delight in the awesomeness that ribs deliver along with a fantastic smelling house.


There are tons of smoker out there on the market, do your research and get what you can afford and base it on your use. I have the Acorn from Char-griller and love this Egg knock-off. But if you have a gas model or electric you can use that too.


Since I do woodworking I also have a supply of cheery and oak, both suitable for smoking and have a sweet flavor. But if you don’t have any available wood, check out Amazon for some “Smoking wood”. Fruit wood is best.


Ok here is where you can get a ton of great rubs, I have used almost all of them but my favorite is still from North Carolina

The process:20160228_115958.jpg

The night before, rub the ribs with your favorite rub, or salt and pepper, put them in the fridge.

You will need at least 4-6 hours of prep before you can eat them so plan your day accordingly.

That morning pull the ribs out and let them warm up to room temp. (about 1-hour)

While that’s happening get the grill ready, Light the charcoal and get the chamber up to about 200 degrees.

Place the ribs in the smoker add the wood chips and lock it down.

Maintain heat of 200 degrees for 2 hours, also make sure your wood isn’t all burnt up , you may have to add more wood chips.

After 2 hours remove the ribs from the grill and place them in aluminum foil with about 1/4 cup of apple cider vinegar for each rack. I wrap the the racks separately.

Place them in the oven at 200 degrees for another 2-4 hours. ( This is my time saver, you no longer have to watch the smoker and the ribs are flavored with the smoke)

After 2-4 hours heat the grill again to char-grill temp, HOT. I like to have a heaping fire in the grill for this step.

Lather up the ribs with your favorite sauce , I like Dave’s!ribs

Sear the ribs on the high heat until the sauce is caramelized….. OH YEAH!

Then you are ready to serve them.

So I guess if you have an electric or gas smoker you can let them go as long as you like, but the key to tender ribs is wrapping them up with the vinegar.  And of course , searing them on a charcoal fire is the finishing touch to the perfect ribs.



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