Eating breakfast cuts inches off?

Wanna get slim and lose some weight? Eat good breakfast!

We brought you the t-shirt workout to help you carve the perfect torso. Now, we’re going one step further by bringing you the sleeveless t-shirt workout. This routine was designed to target the key muscles of your upper body that must look good if you’re going to dare go sleeveless: your biceps, delts, shoulders, and upper back. “Inverting the body with the Handstand Pushup, then having the arms go to pre-exhaustion fills the arms with blood, priming them for a great pump with the barbell curls,” says Corey Burnham, who programmed this routine. “Anybody can make a bicep look impressive when they curl their arm, but to have impressive arms even when they are straight by your side means that you have been doing the right, full body exercises,” says Burnhamwho notes that the Barbell Curl is one of the best moves for accomplishing this goal. “Go as heavy as possible on these, but keep very good form,” he notes.

What’s more: You’ll also hit your abs: “Having super buff arms without core engagement leads to poor athleticism and is not a good look for the summer,” says Burnham who added in Handstand Pushups and Pledge Planks to help activate your core in a way that forces them to dynamically stabilize the entire body.

Fitness is not about being better than someone else…  IT IS ABOUT BEING BETTER THAN YOU USED TO BE.
— Gordon Slanquit, Personal Trainer Association

When you’re finished with your workout, hang from a pull-up bar and simply relax. Then, walk on the treadmill or outside for about 15 minutes to improve circulation and ensure that your arms recover adequately.

Do this routine two to three days a week, but vary the volume of sets based on feel.

But, don’t stop after the workout ends. Use your arms throughout the day: make a fist, lift objects, glove up and hit a bag, carry your office bag with your grip, not your shoulder.

Here’s how it works:
Perform the first three moves one after another (Handstand Pushup Hold, Pledge Plank, Barbell Curl).
Rest 45-60 seconds between exercises.
That’s one set.  Do up to 5-8 sets of these. Then, move on to the final two moves. Complete as many sets as possible with 30 seconds rest maximum. “You go until your form breaks, meaning you have nothing left”

Best Oatmeal Ideas

Ready to revise up your recipes and make ordinary results extraordinary?

We brought you the t-shirt workout to help you carve the perfect torso. Now, we’re going one step further by bringing you the sleeveless t-shirt workout. This routine was designed to target the key muscles of your upper body that must look good if you’re going to dare go sleeveless: your biceps, delts, shoulders, and upper back. “Inverting the body with the Handstand Pushup, then having the arms go to pre-exhaustion fills the arms with blood, priming them for a great pump with the barbell curls,” says Corey Burnham, who programmed this routine. “Anybody can make a bicep look impressive when they curl their arm, but to have impressive arms even when they are straight by your side means that you have been doing the right, full body exercises,” says Burnhamwho notes that the Barbell Curl is one of the best moves for accomplishing this goal. “Go as heavy as possible on these, but keep very good form,” he notes.

What’s more: You’ll also hit your abs: “Having super buff arms without core engagement leads to poor athleticism and is not a good look for the summer,” says Burnham who added in Handstand Pushups and Pledge Planks to help activate your core in a way that forces them to dynamically stabilize the entire body.

Fitness is not about being better than someone else…  IT IS ABOUT BEING BETTER THAN YOU USED TO BE.
— Gordon Slanquit, Personal Trainer Association

When you’re finished with your workout, hang from a pull-up bar and simply relax. Then, walk on the treadmill or outside for about 15 minutes to improve circulation and ensure that your arms recover adequately.

Do this routine two to three days a week, but vary the volume of sets based on feel.

But, don’t stop after the workout ends. Use your arms throughout the day: make a fist, lift objects, glove up and hit a bag, carry your office bag with your grip, not your shoulder.

Here’s how it works:
Perform the first three moves one after another (Handstand Pushup Hold, Pledge Plank, Barbell Curl).
Rest 45-60 seconds between exercises.
That’s one set.  Do up to 5-8 sets of these. Then, move on to the final two moves. Complete as many sets as possible with 30 seconds rest maximum. “You go until your form breaks, meaning you have nothing left”

Vegetable Salad Recipe

What vegetable salad can be made worse with different types of greens?

We brought you the t-shirt workout to help you carve the perfect torso. Now, we’re going one step further by bringing you the sleeveless t-shirt workout. This routine was designed to target the key muscles of your upper body that must look good if you’re going to dare go sleeveless: your biceps, delts, shoulders, and upper back. “Inverting the body with the Handstand Pushup, then having the arms go to pre-exhaustion fills the arms with blood, priming them for a great pump with the barbell curls,” says Corey Burnham, who programmed this routine. “Anybody can make a bicep look impressive when they curl their arm, but to have impressive arms even when they are straight by your side means that you have been doing the right, full body exercises,” says Burnhamwho notes that the Barbell Curl is one of the best moves for accomplishing this goal. “Go as heavy as possible on these, but keep very good form,” he notes.

What’s more: You’ll also hit your abs: “Having super buff arms without core engagement leads to poor athleticism and is not a good look for the summer,” says Burnham who added in Handstand Pushups and Pledge Planks to help activate your core in a way that forces them to dynamically stabilize the entire body.

Fitness is not about being better than someone else…  IT IS ABOUT BEING BETTER THAN YOU USED TO BE.
— Gordon Slanquit, Personal Trainer Association

When you’re finished with your workout, hang from a pull-up bar and simply relax. Then, walk on the treadmill or outside for about 15 minutes to improve circulation and ensure that your arms recover adequately.

Do this routine two to three days a week, but vary the volume of sets based on feel.

But, don’t stop after the workout ends. Use your arms throughout the day: make a fist, lift objects, glove up and hit a bag, carry your office bag with your grip, not your shoulder.

Here’s how it works:
Perform the first three moves one after another (Handstand Pushup Hold, Pledge Plank, Barbell Curl).
Rest 45-60 seconds between exercises.
That’s one set.  Do up to 5-8 sets of these. Then, move on to the final two moves. Complete as many sets as possible with 30 seconds rest maximum. “You go until your form breaks, meaning you have nothing left”

Healthy Lunches

*Try to find as many organic options as possible.

** needs a thermos or to be heated

  1. Apple sandwich w nut butter and Granola and more
  2. Quinoa side dish salad
  3. Sweet potato, yogurt and cooked greens
  4. Fruit on the bottom of greek yogurt cup w Granola and more on top
  5. Bean, bacon & butternut squash soup w chard**
  6. Lentils, rice (basmati, brown or fried rice) and veggies**
  7. Mashed potatoes n Stuff** (either boil and mash, or bake and scoop out and mash with butter, adding shredded skins too. Then add caramelized onions, mushrooms, garlic, paprika, salt, meat, chili and sour cream or cheese
  8. Meat, cheese and crackers, fruit*
  9. Soups/chili/scalloped potatoes/fried rice/leftovers**
  10. Hard boiled eggs, cheese, bacon, Salad, etc.
  11. Fried rice
  12. Roasted squash soup w beans** (can add meat)
  13. Pamesian polenta with eggs
  14. Lettuce wrap sandwiches with leftover meats and veggies, fruit
  15. Leftover meatballs in lettuce wraps
  16. Sushi rolls
  17. Lentil soup w yogurt
  18. Leftover meat with fresh veggie salads and olive oil herb season dressing
  19. Pho soups
  20. Mustard chicken thighs with rice and veggies
  21. Potato salad
  22. Bone broth or broth with gelatin  and veggies + hard boiled eggs and or cheese stick or yogurt
  23. Black beans, Spanish rice, salsa and guacamole
  24. Black bean salad + avocado, cucumber, red pepper, corn, cilantro and olive oil
  25. Steak salads chicken salads, and shrimp salads
  26. Stir fry tofu, veggies and rice
  27. Breadless meat-roll sandwiches …  Cucumber ham/roast beef sandwiches
  28. Leftover Fritatta
  29. Jerky + Granola and more + yogurt +
  30. Crockpot leftovers… Chili-cilantro-lime crock pot chickenchili ColoradoCreamy red shrimp and tomato curry

Healthy Breakfasts

*Try to find as many organic options as possible.

  1. Plain oatmeal, coconut oil, cinnamon and fruit
  2. Plain oatmeal, plain greek yogurt* and fruit or honey
  3. Omelet or eggs with beans and or tortillas
  4. Whipped sweet potato (1) w/coconut oil (1-2T) and  cinnamon (1t)
  5. Hard boiled eggs, fruit and nuts or Granola and more
  6. Smoothies and more smoothies and more
  7. Apple sandwich w nut butter and Granola and more
  8. Home fries (sweet, sweet or regular potatoes) and eggs
  9. Hash browns (sweet or regular or regular potatoes) and eggs
  10. Pulled pork breakfast scramble
  11. Frittata’s
  12. Granola and more and plain greek yogurt + berries
  13. Hash and eggs
  14. Kabobs (leftovers) and eggs
  15. Sweet potato latke’s
  16. Butternut squash & bacon hash (add eggs on top)
  17. Butternut squash hash
  18. Raw Buckwheat porridge
  19. Cooked buckwheat porridge
  20. No-oatsmeal and more
  21. Banana bread and Greek yogurt
  22. Burritos (eggs, potatoes, salsa, cheese, meat)
  23. Chillaquiles + eggs or beans and salsa
  24. Leftovers (meat, potatoes or veggies) + eggs
  25. Huevos Ranchero’s

Drinks

  1. Fresh squeezed orange or grapefruit juice
  2. Tea + gelatin (1-2T) and optional honey (1-3t)
  3. Coffee
  4. Tea
  5. Raw milk

Healthy Snacks & Sides

Snacks & Sides

  1. Chili topper
  2. Lemon Bars
  3. Popcorn
  4. Banana Bread*
  5. Peppermint Ice Cream!
  6. Pudding
  7. Chips and Guacamole/ Salsa
  8. Nachos
  9. Quesadillas 
  10. Raisins
  11. Nuts
  12. Trail Mix
  13. Healthy nut Butters (Artisana brand)
  14. Protein shakes or smoothies
  15. Energy Bars (Cliff Bars, greens plus natural energy bars)
  16. Peanut/Almond Butter Sandwich (use homemade banana bread)
  17. Beans and tortilla chips or rice and or avocado or salsa
  18. Burritos or tacos or enchiladas (not taco bell)
  19. Omelet (cheese, veggies, salsa. etc.)
  20. Cheese and Salami
  21. Fried Rice
  22. Jerky
  23. Coconut Ice Cream
  24. Milk shakes (homemade with ice cream and milk)
  25. Hard Boiled eggs
  26. Carrots/celery and peanut/almond butter
  27. Dried Fruits(unsulphured and unsweetened)
  28. Granola and more and Yogurt
  29. Potato salad
  30. Carrot soup

Healthy Dinners

*Try to find as many organic options as possible.

** needs a thermos or to be heated

MAIN ENTREE’S

  1. Scalloped potatoes (add ham or sausage, serve with veggies)
  2. Hash and eggs (all types, include my turkey, add an egg or two)
  3. Twice baked potatoes and meat with veggies
  4. Bean, bacon and butternut squash soup
  5. Curry chicken and sweet potato stew
  6. Healthy fried chicken (serve with mashed potatoes with veggies)*
  7. Coconut oil fried fish, sweet potato fries and veggies
  8. Steak and potatoes and veggies
  9. Ginger orange drumsticks
  10. Tacos – veggie  fish chicken beef beef or shrimp
  11. Ginger chicken
  12. Bacon and sweet potato turkey burgers
  13. Beef stew
  14. Italian shredded beef
  15. Liver burgers
  16. Sausage-stuffed acorn squash
  17. Ice cream (That’s right! Homemade ice cream is healthy and well balanced. Every once in a while it’s the perfect dinner!)
  18. Chili Colorado (serve with beans, rice and or tortillas and veggies)
  19. Roast Chicken Provencal (serve with potatoes and veggies)
  20. Fish Soup
  21. Stuffed bell peppers….more here
  22. Spaghetti squash and meat sauce and more
  23. Meatball soup
  24. Enchiladas chicken beef or shrimp
  25. Taco salad
  26. Chicken chili
  27. Spanish paella
  28. Chorizo Soup with Shiitake Mushrooms & Chickpeas
  29. Quiche
  30. Egg noodles and chicken curry sauce
  31. Lamb kabobs and yogurt
  32. Shepherds pie
  33. Risotto recipes
  34. Meatballs  meatballs and meatballs
  35. Frittata’s
  36. Lentil soup w yogurt
  37. Slow cooker pulled pork tacos
  38. Chicken chili verde with tomatillos and butternut squash
  39. Mustard chicken with twice baked potatoes and veggies
  40. Roasted red pepper soup with mini meatballs
  41. Meatloaf and meatloaf and moatloaf
  42. Zucchini chicken breast alfredo
  43. Pecan and goat cheese crusted chicken
  44. Maple balsamic salmon
  45. Veggie turkey burgers
  46. Hot Chinese mustard chicken thighs, wrapped in collard greens
  47. Creamy red shrimp and tomato curry
  48. Chili-cilantro-lime crock pot chicken
  49. Turkey burger lettuce wrap and veggies
  50. Stir fry tofu, veggies and rice
  51. Sushi rolls
  52. Pho soups
  53. Creamy red shrimp and tomato curry
  54. Portabella chicken sandwich with sweet potato chips
  55. Steak salads chicken salads, and shrimp salads

Dinner Sides

  1. Rice
  2. Baked potatoes
  3. Twice baked potatoes
  4. Mashed potatoes n Stuff** (either boil and mash, or bake and scoop out and mash with butter, adding shredded skins too. Then add caramelized onions, mushrooms, garlic, paprika, salt, meat, chili and sour cream or cheese
  5. Zucchini manicotti
  6. Mexican rice
  7. Refried beans
  8. Sweet potato and white beans 
  9. Roasted squash soup w beans, could add sausage or meat
  10. Tortillas
  11. Veggies
  12. Quinoa
  13. Whole beans

Easy & Delicious Chili Colorado Recipe

My new specialty and favorite…and it’s EASY!

 
  • 2lbs beef (I like chuck roast)
  • Flour
  • 2 Tblsp chili powder
  • 2 Tsp cumin
  • 2 Tsp garlic powder 
  • 1 Tsp onion powder
  • Salt to taste
  • 6 ounces tomato paste
  • 2 1/4 cups chicken broth (or water, but chicken broth is best)
  • Olive oil
Step 1
Cut 2lbs of meat into about 1 inch cubes
Step 2
Roll them in flour and cover completely – flour is optional but adds flavor
Step 3
Add meat to hot pan with oil already in it and cook until all sides are browned (the browning adds flavor and texture)
Step 4
Stir in the broth/water, tomato paste and spices 
Step 5
Bring to a boil and reduce heat to simmer on low heat for 2-4 hours with the lid on, stirring every 20-30 minutes
Step 6
This meal is great in burritos, as a side with rice and beans, or with our homemade tortilla recipe!