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28 Aug: One-Pot Turkey Quinoa

Ingredients 1 cup Quinoa, cooked 1 lb. Ground Turkey Breast 1/2 Large onion chopped 1/2 Red pepper chopped 1/2 cup Mushrooms chopped 2 tomatoes chopped 1/2 cup carrots chopped 1/2 teaspoon cumin 1 cup tomato puree 1/2 cup green peas frozen 1 tablespoon olive oil Salt + Pepper to taste Instructions Preheat a skillet with olive oil on medium heat Add all the chopped vegetables to the skillet: tomatoes, onions, peppers, mushrooms and carrots Sprinkle with salt and cumin. Let the vegetables cooked until softened. Around 5 minutes Add the turkey in chunks and let it cook with all the vegetables. With a spoon break down the turkey in little pieces. Cook for about 5 minutes Add the tomato puree, frozen peas, and cooked Quinoa. Stir and check for seasoning. Let it reduce on low heat with a lid for 5 minutes more. Serves 4


27 Aug: A Rant: What Is A Coach?

There’s something I need to get off my chest. In the world of internet marketing it seems the meaning of the term “coach” has turned into the OPPOSITE of the reason I got into coaching in the first place. This is a bit of a rant so be prepared… It seems that nowadays you can take a quick course online and you are then slapped with the prestigious title of COACH. And here’s why I am NOT ok with that…

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21 Aug: Cabbage, Apple & Kale Salad

Ingredients Dressing: 4 teaspoon apple cider vinegar 1 tablespoon extra virgin olive oil 1 tablespoon honey 1/8 teaspoon salt pinch of black pepper Salad: 2 large carrots , scrubbed, peeled and coarsely grated 1/2 cups head of red cabbage , finely chopped (about 2 ) 2 cups raw kale , finely chopped 1 large apple , peeled, cored and diced 1 tablespoon lemon juice 1/2 cup slivered almonds 1/2 cup dried cranberries (or other dried fruit) Direcrions: In a small bowl, whisk together the apple cider vinegar, olive oil, honey, salt and pepper. Set aside. Place the carrots, cabbage, kale and apples in a large bowl. Mix in the lemon juice. Add the almonds and dried cranberries. Pour the vinaigrette over the top and toss. Serves 6


20 Aug: The Importance of a Tribe

As long as humans have been in existence, being part of a tribe has been crucial. Originally it was important for survival, as groups can protect one another and navigate challenges with much more ease than a single person. In fact, many species of animals run in tribes. But because we no longer fear attacks by wild animals, natural disasters, and starvation, tribes have come to play a different role in our lives. However, they still serve similar purposes like protection and support…or at least they should.


16 Aug: Why They Sabotage You

If you’ve ever been on a powerful mission to get healthier, eat better, and be consistent with your exercise routine, you may have noticed that certain friends and family aren’t in love with your new-found dedication. And it’s not because they don’t love you. It’s because it’s hard for them to see you change. Maybe they think you won’t be able to have as much fun because you’ll stop being as social. Maybe they’re irritated by your refusal to eat something they just baked. Maybe they’re upset that you declined Saturday morning mimosas in favor of hitting the gym. I’m here to tell you that this is normal, that you can’t give into the pressure, and to help you understand why this is happening.

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14 Aug: Cinnamon Protein Muffins

Ingredients: 1 cup plain Greek yogurt 3/4 cup unsweetened applesauce 1 1/2 cups old fashioned oats 1/2 cup vanilla protein powder 1/3 cup organic cane sugar 2 eggs 1 tsp. cinnamon plus more for topping 1 tsp. baking powder Directions: Pre-heat oven to 400 degrees. Add all ingredients to blender and blend until combined. Pour into muffin tin that has been sprayed with non-stick spray. Sprinkle tops with a dash of cinnamon. Bake for 15-20 minutes or until toothpick comes out mostly clean and edges are golden brown.


13 Aug: Buffer Foods Vs. Trigger Foods

Today let’s chat about two food classifications that can either make or break your ability to stay on track with your nutrition and avoid giving into cravings: buffer foods and trigger foods. Buffer foods are foods that allow you to, with a small amount of indulgence, get rid of the cravings and thereby take in far fewer calories than you would have if you gave into the craving. Buffer foods typically include things like peanut butter, green smoothies, extra dark chocolate (or other items with cocoa). Think foods that give you the sweet or fat sensation but that you don’t want to eat a whole lot of.


09 Aug: Do You Avoid Stress?

It’s commonly talked about that reducing stress is a crucial part of attaining or maintaining your health. But what if I told you there’s a kind of stress that’s actually really beneficial? It’s self-imposed stress – stress that you choose to undergo by putting yourself outside of your comfort zone. It’s growth-based stress.

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07 Aug: Curry Broccoli Quinoa Salad

Ingredients 1 cup quinoa 2 1/2 cups broccoli, chopped 1/2 cup sweet onion, chopped 3/4 cup dried cranberries For the dressing: 1/2 cup olive oil 1/4 cup apple cider vinegar 3 teaspoons honey or maple syrup 3 teaspoons organic cane sugar 3 -4 teaspoons curry powder 1 teaspoon sea salt 1/4 teaspoon pepper Instructions Prepare the quinoa according to package directions. Set aside to cool. Once the quinoa is cool, place it in a large bowl and add the chopped broccoli, onion, and dried cranberries. Toss together. Put all of the ingredients for the dressing in a jar with a lid. Shake well to combine. Pour the dressing over the salad and mix well to coat. Serve immediately. Store leftovers in the refrigerator.


06 Aug: What Will You Leave Behind

I can’t quite remember where I heard it, but somewhere I once heard someone say that their deepest desire in life is to not leave an ounce of potential behind when they’re gone. It made me re-evaluate how I live in each major area of my life – health/fitness, relationships, business, finance, and much more. It still helps me focus on constant improvement in each area. It’s important to consider the legacy you will leave behind. How do you want to be remembered?