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Wednesday, May 24, 2017

Yoga with goats and sheep

True story...

I open an interval timer app on my phone this morning and the in-app
advertisement caught my eye.

It was for "Yoga with Goats and Sheep"

Seriously? How could I not click that link!

Don't believe me? Check out the picture and link below:
Turns out there is a farm in Durham that does Family Yoga with Goats and 
Sheep. Who knew?


If that sounds interesting to you maybe I'll see you there with my soon to be 
10 year old daughter Sophia. She loves yoga, and is fond of fuzzy baby 
farm animals too.


But....
...if you're at one too many BBQ's this Holiday weekend...
...had a few too many beers and dogs and need a jump start on your fitness 
and weight loss program.

Or you could do yoga with goats and sheep. No joke.

Happy Memorial Day!

John

PS - If you want to try us out we have a great, limited time offer going on:

Click here for more info.

Monday, May 2, 2016

Coconut Pumpkin Chicken

Coconut Pumpkin Chicken


Making healthy meals with the typical hectic day can be a real challenge. This meal is full of healthy medium chain triglycerides, fiber, and protein, vitamin C, and vitamin A. And as an added bonus it can be made in about 20 minutes, plus another 20-25 minutes of simmer time.


INGREDIENTS:


2 lbs skinless boneless chicken breast or thighs
3 tablespoons olive oil
1 1/2 cups + 1/2 cup chicken broth
2 containers fajita mix sliced onion and red and green peppers
1 can organic pumpkin
1 can coconut milk
1/4 cup soy sauce or tamari sauce
10 garlic cloves
1 bag frozen peas
juice of 1 lime
1 tablespoon fined chopped fresh cilantro



1) Season chicken breasts liberally with sea salt and black pepper.

2) Brown chicken breast in olive oil in a large dutch oven over medium high heat (about 2 minutes per side). You do not want to cook them through, just brown them on both sides.




3) Remove chicken from pot and deglaze with 1/2 cup of chicken broth, making sure to scrap up any browned bits on the bottom of the pan with a wooden spoon.

4) Add onions, red peppers, and green peppers to pan and cooked covered for about 10 minutes, stirring occasionally.



5) While veggies cook cut chicken into bite sized pieces.

6) Add pressed garlic to taste. (I used 10 garlic cloves but if you are a vampire or don't like flavor feel free to use less.) Cooked about 2 minutes or until garlic becomes fragrant.

7) Add chicken broth, soy sauce, pumpkin, and coconut milk to veggies, stirring until incorporated and smooth.



8) Add chicken, frozen peas, lime juice, and cilantro. Reduce heat and simmer until thickened (about 20-30 minutes), stirring occasionally.





9) Serve over rice or roasted butternut squash.

Thursday, January 28, 2016

ABS 60 Day Challenge




I’m going to let you in on a little secret - almost every popular diet plan, nutritionist, and weight loss program has got it all backwards.  


This is because most programs focus on “what” to eat and “what” not to eat.


Eat more veggies. Drink more water. Add more protein. Don’t drink soda.


The list goes on and on…


But in the real world the hard part is not the “what.” The “what” is easy. And while some plans might work better than others, the truth is most WILL work….as long as you can stick to them.

Knowledge isn't power.jpg


You see, it’s not the “what do I do” that most people struggle with…


It’s the “how do I do it.”


How do I change my eating habits? How do I cut the soda out of my diet? How do I eat less breads and grains?


So how do we develop daily habits? How do we change?


Leo Babauta, author of the popular blog zenhabits.net, has a 8 step system for change:


  • Do a 30-day challenge, focusing on just ONE habit.
  • Write it out on paper, along with your motivations, obstacles, and strategies for overcoming them.
  • Commit fully, in a public way.
  • Log your progress.
  • Remain publicly accountable — report on your progress each day.
  • Have support for when you falter — either in real life or online.
  • Reward every little success.
  • If you fail, figure out what went wrong, plan for it, and try again.

Aristotle.png

So instead of trying to lose 15 pounds or eat only chicken and broccoli for the next two months we are going to instead focus on developing the habits we need to consistently do to achieve the results we desire.

PROGRAM OVERVIEW


STEP ONE - Do a 30 day challenge, focusing on just one habit


Our ABS challenge will be broken down into two consecutive 30 day challenges.


MONTH ONE - Increase our daily intake of healthy foods.


During the first 30 days, we are going to focus on increasing our intake of the three cornerstones of healthy eating:

  1. Water
  2. Veggies
  3. Protein

MONTH TWO - Reduce our intake of empty calories.


During the second 30 days, we are going to focus on reducing our intake of the two most common sources of the empty calories that stop us from losing weight:

  1. Processed carbohydrates
  2. Liquid calories

STEP TWO - Write it out on paper


Fill out your ABS Goal Setting Worksheet and review it with your trainer.

STEP THREE - Commit fully, in a public way


Post a screenshot of your Goal Planning Worksheet in the Kuzora Clients Private group before Monday February 1st.


In addition, fill out the “Accountability Bubble Worksheet” to help us enlist the support of 2 or 3 friends of family members.

STEP FOUR - Log Your Progress


Fill out your Daily Habits Log everyday.

STEP FIVE - Remain publically accountable and report on your progress daily


Post a screenshot of it in the Kuzora Clients Facebook Group.


In addition, weigh in weekly with your trainer and report your progress to the group.

STEP SIX - Have support when you falter


Use the Facebook group, your trainer, and your friends and family members as a “Support Bubble” to get you back on track when you fall off the wagon.

STEP SEVEN - If you fail, figure out what went wrong, plan for it, and try again


Meet again with your trainer during the last week of February to review how you did during during the month. Evaluate your successes and failures, and plan ways to overcome your obstacles for the next 30 Day Challenge.



In addition, fill out a new Goal Planning Worksheet for your March goals.

STEP EIGHT - Reward every success

Now for the fun part! Celebrate your hard work and success at a client appreciation party in early April, date and location TBD.

Wednesday, September 10, 2014

Your "To Do" List When You're Fighting Temptation

We all battle temptation sometimes. And
having a plan to strengthen your willpower
when you're struggling can go a long way
towards helping you achieve your goals.

So the next time you are battling with the
snooze button of fighting an internal war
with that piece of chocolate cake do these
three things:


1) Stop focusing on the problem



Whatever your mind focuses on grows. If
you are feeling hungry or tempted by food,
and you continue to focus on those feels,
they will eventually become the only thing
on your mind.

Instead of thinking about why you need to
give in, try thinking about why you need to
continue.

Instead of obsessing about how hungry you
are and how one or two chips won't hurt you..

Think about how you CAN'T just have "one or
two" because most of the time "one or two"
turns into the half the bag!

The mind is very powerful - so instead of using
it to justify your failures use it to strengthen your
resolve!

 


2) Willpower is a muscle




Willpower is a muscle and every time you resist
temptation you make it stronger. Each victory,
no matter how small, makes it easier to do the
right thing next time.

Every lapse in motivation we overcome, every
temptation we resist, will make us stronger in the
long run.


3) Get real with yourself



Did you think this was going to be easy? Because
I hate to burst your bubble but nothing worth doing
is.

Instead of quitting your diet, quit fooling yourself!
Success is about HARD WORK - plain and simple.

So quit thinking this was going to be a "piece
of cake" and get real with yourself!

Now throw out that cookie and give me 20 Burpees! cheeky

Till next time...

John

Wednesday, November 20, 2013

Trying Isn't Good Enough

I hate to tell you this but trying just
isn't good enough...

Whenever someone says "I'll try" it
should be followed with "but it ain't
gonna happen."

Don't get me wrong - making positive
change in our lives IS very difficult...

And we will all fail to reach our goals
from time to time...

And that's OK...

Our failures are just speed bumps on the
road towards our goals.

But if you're just "trying" you need 
an attitude adjustment pronto!

Google (which according to my daughter
knows everything) defines "to try" as

"Try - to make an attempt or effort to do something"

Hmmmmm....

Is making "an attempt" to do something good enough?

Not in my book.

Trying just isn't gonna get you to where you need
to be. It's a weak word that reflects your equally
weak commitment.












Instead of "trying" we need to STRIVE!

"Strive - to make GREAT efforts to accomplish or
obtain something"

So next time you think to yourself "I
should try that" STOP!

Re-assess your commitment level and
if it's something you really want make a
conscious decision to strive for it!

You can do it! I know you can - as long
as you don't try ;-))






Sunday, October 13, 2013

What to do when you feel like quitting...


Everyone feels like quitting sometimes...
And I’m no different.

Just the other day I was talking with Michelle
about exactly that…
 
Disgruntled employees, 3:45 AM alarms,
7 PM Bootcamps…it can wear me out.
 
Sometimes I just want to quit and get a
regular job…
 
But then I logged into Facebook and saw
this post from one of you:
 
“I'm a firm believer in the work you all do! These
classes have been tough, exhausting, and at times,
painful. All of that plus i really have fun! That
means - it works!!! Thank you!!”


And then I got it... IT’S NOT ABOUT ME!
 














Weather you realize it or not, your hard work
is inspiring others to do their best.

And when you realize that, you’ll be energized.
 
Tia has inspired so many of us (me included!)
by chronicling her weight loss journey on
Facebook…
 
In turn, she is inspired by Carol who is proving
to everyone that age is no excuse...
(not that I’m sayin’ you’re old Carol ;-))
 
And just a few days ago Susan posted a message
about how she was going to forgo the cupcake
she wanted and just go to bed.
 
That post helped me to just go to bed instead of
finishing the beer I’d just opened ;-))
 
So while you keep fighting towards what is really
important, remember your efforts are not only helping
you…they are inspiring others!
 
There is another lesson to be learned here as well:
 
EVERYONE thinks of quitting sometimes.
 
Abraham Lincoln considered quitting politics all
together after numerous lost elections.
 
Lucky for all of us he didn’t.
 
Whatever your goal…whatever your motivations…
real defeat only happens when you quit.
 
And every set back, every momentary loss of
motivation only makes us stronger.
 
No matter what obstacle has gotten you down, no
matter how seemingly insurmountable the challenges
in your way are, and no matter how frustrated you
might be at the pace of your progress - remember
that you are not alone.

Do the work – not just for yourself but for all of us!

See You All Tomorrow!

John