Happy Monday everyone! I hope you all had a great weekend! I had a little bit of a busier weekend with it being more of a birthday weekend, woot woot. I finished an ab workout on Sunday and wanted something with a little carbs but not too many, I opened up Instagram and saw a recipe on my guy Dustin Myers page (go follow him @coachmyers_gutcheck). Great guy and amazing strength and conditioning coach. Anyway, it was a little different than this but not by much so I threw my own thing together and it turned out amazing! Full of nutrients and nothing that was going to leave me “too full” whatever that means.
Here’s a quick throw together recipe you can do within 5 minutes! All you need is:
Oats (half cup)
Almond milk (about a half cup or full cup depending on preference)
Almond butter (1 tablespoon)
Chia seeds (1 teaspoon)
Blueberries (I did a mini handful)
First you can take care of the oats and milk by mixing them and throwing them in the microwave for about 1-2 minutes. After you take them out, let it cool for just a moment then place a tablespoon of almond butter on top. Afterwards, I threw the blueberries in on one side, then came the chia seeds to top it off.
This snack is full of vitamins, minerals and many other nutrients to kickstart your day and give you some energy! This was delicious and only took a few minutes to put together. Try it out and let me know how you like it!! Also feel free to throw in different fruits and toppings to match what you are craving!
One of the biggest sports events of the year… The Super Bowl.
A day where millions of chicken wings and potato chips will lose their lives… Let’s save some chicken and some temptation by giving our body something that will fill it up a little bit.
Let me introduce to you The Super Bowl Sunday Smoothie. Totally not my recipe, I used some ideas off of Mel’s awesome blog. Check it out here.
The ingredient list is quiet simple:
- 1-2 handfuls of blueberries - 1 medium size banana - 1 big handful of spinach - About a half cup of Greek yogurt ( I used Vanilla) - About a half cup of milk ( I used protein nut milk) - About 1 TBSP of honey - Some ice to give it a little cold crunch
From here, it is pretty self explanatory. I put all of these into my blender and blended for about 1 -2 minutes. I love the taste of it, not too sweet and not too bland.
My banana was pretty ripe which can sometimes play a role in how it can taste. So if you are picky about that, pay attention to how the banana looks.
I usually count macros and give my audience a look at about the total of everything but I didn’t get a chance to weigh anything. My smoothies probably around 300 calories or so just cause of the greek yogurt, and milk. You can use a low sugar alternative for the yogurt or almond milk to reduce calories and sugar.
Try this smoothie out, I think you’ll really enjoy it! Plus it is better than greasy wings and potato chips that a lot of us will regret eating tomorrow.
There are about 11,000 injuries due to shoveling snow each year. A lot of back pain/injuries from incorrect movement patterns when shoveling are drawn from that number. I want to help by teaching you how to shovel properly so you don’t have to suffer any pain during the winter! .Share this so you can keep your friends and family clear of back pain this winter season!
Avocados are such a great food to use in your diet, at least in my opinion. They have so many health benefits so I wanted to share 5 awesome benefits to enjoying an avocado!
Avocados are high in fiber. This helps with your digestive health and helps process foods as they break down in your bowels.
High in potassium. We hear all about this but what exactly does that mean? Yes it can lead to less muscle cramps for athletes but that’s not it! It can help build muscle as protein gets broken down. It helps with blood pressure, muscle strength and bone strength. I could go on and on but you get the point, get that potassium in!
Avocados are high in fat…healthy fat that is. Avocados contain monounsaturated and polyunsaturated fats which aid heart health as well as healthy brain function.
Healthy eyes! This one was a new one for me. Studies have shown that avocados contain something called lutein and zeaxanthin which helps to keep your eyes healthy as we age.
Avocados can lower blood pressure. Cardiovascular disease as of 2018 takes a life every 38 seconds. This is insane and a big portion of the reason is what we are eating. Foods such as avocados can help reduce blood pressure but I also highly recommend some kind of daily activity or exercise and a diet such as the DASH diet. For more information on this topic, please feel free to reach out to me and ask me any questions. I will answer what I can but a registered dietitian will have the answers as well.
Next time you stop at the store, grab some avocados and make healthy guacamole or slice it up as a snack. You will be consuming a high quality food and may experience some of these health benefits! Share this with someone that needs to see this!
3 footwork drills for my QBs🏈 . 1️⃣-two in each going frontwards and then going back. This will work on a clean drop back when in the pocket . 2️⃣- lateral front foot in. This is a drill that can help you get the ball out a little faster as you are in a transition spot . 3️⃣- lateral weave with cones. There are a lot of ways to do this one but here is a good one to start with. This will help clean up footwork so you can drop back, and move a little smoother in a stuffy pocket . Quarterbacks need solid footwork to be able to see the field and avoid pressure. Try these 3 drills and get that footwork down! If you need more help or would like to work with me, send a DM and I’ll get you ready for next season🔥🏈
This was from Wednesday, my last lift / taper day before the meet. Weights felt smooth, getting excited for meet day!
Less than 24 hours till meet day, I am getting excited and nervous. When you have anxiety about a competition like this, it can make things a little more challenging. You may lose your appetite, have negative thoughts come to mind, or even start to doubt why you signed up in the first place. I am here to tell you that the ONLY thing or person standing in your way is the person in the mirror. I started having all of these thoughts last night and even this morning. Then I remembered how much work I have put in through the last 11 weeks leading up to this. I remember all of the anxiety attacks, panic attacks and every single bump in the road I went through. These aren’t anything negative, these were mini battles where you had to dig deep to beat them. These were learning experiences. We work too hard not to enjoy moments like this. It’s time to compete. Tomorrow it’s me against me, I am looking to get a higher total than last time. I am looking to prove to myself that I won’t let anxiety beat me, instead I will beat anxiety and make it my bit**!
IT’S MEET WEEK BABY, LET’S GO!
I will not fall victim to anxiety, I have taken so much sh*t from it over the years and I’ve had enough. I challenge you to be the one that beats down anxiety with me. We will not be a statistic that lets mental illness win, WE will take the challenge and beat anxiety down.
If you are struggling with anxiety, depression, panic attacks, or any mental illness then lets stand up and take action. Let us be the ones that take control. If you need help then by all means get a friend or family member to help! Or even contact me!! I am on your side always and we will all get through this together. I love you all and I appreciate all of the support, its time to go have fun tomorrow.
In this video, I am trying out a recovery method called contrast showering. It is using hot water and cold water to manipulate recovery time. It is also full of other health benefits but check out this video from tigerfitness https://www.youtube.com/watch?v=R4rmr90mvzc and juggernaut training systems – https://www.youtube.com/user/CWSmith52 for more info on this topic. I don’t know as much on them yet because I just started to try them out but I will cover another video in the future and cover all of the benefits the contrast shower offeres!
Im am bringing you a recipe from the kitchen today! Stir fry is a popular food option but it can be made with high sodium levels and not be as healthy. I am showing you a recipe from scratch you can do at home within 20-30 minutes!
The thing I really enjoy about stir fry is that you can personalize it to your favorite foods, at least to an extent if you’re trying to be healthy.
You can do things such as add pasta noodles, rice, beans, etc for carbs. You can do this with thinks such as chicken, shrimp, beef, steak, turkey and more for a protein source. You can also add a nice variety of veggies for more micronutrients. It can be changed around to a different taste each time if wanted.
A few main Saftey points when preparing this meal:
Be careful cutting chicken, if you are a younger viewer then have a parent or guardian help you.
Wash your hands very throughly after dealing with raw products such as chicken.
Make sure you cook the chicken all the way to make sure any and all bacteria is out of the product.
I hope you enjoy this post and enjoy the video! Let me know how yours turns out! Post it on Instagram and tag me @costalottamoney1 or @ironstrengthandconditioning