Easy Chicken Fajita Bowl with Homemade Corn Salsa

Continue reading Easy Chicken Fajita Bowl with Homemade Corn Salsa

RYDW!!! RACK YOUR DAMN WEIGHTS!!!

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There are very few things in my life that are organized.  My car is a mess, I don’t have the cleanest house, and my desk at work looks like a small bomb went off on it.  But when I leave my area in the weight room it’s clean and organized,  because it’s called being courteous to other people.  Nobody wants to take 600 pounds off the leg press machine you just 1/4 repped 10 times and thought “I smashed it, Bro.”

Walking into the weight room and seeing that everything is nice and neat and placed in the correct spot, I feel a sense of pride for my fellow gym goers, who have respected gym protocol.   But… This is almost never the case. Walking into a public gym is like walking into a hurricane disaster zone.  The dumbbells are scattered all over the room, and weight plates are just thrown into the most random places. Oh yeah, where the hell is the other clip?

Now I know weightlifters are not considered the, “smartest people.”  All you have to do is match the shape and size of the weights together, and put dumbbells back in numerical order.  It’s not rocket science people, a 1st grader can do it.  The gym workers are not your personal cleaning ladies.

The next time you’re at the gym, take a few seconds out of your busy routine and RACK YOUR DAMN WEIGHTS!  And can someone PLEASE, find the other damn clip!

 

Recipes Made Simple: Grilled Jalapeno and Onion Burgers 

Grilled Jalapeno and Onion Burgers

Ingredients: (3 Servings)

Burgers:

  • 16 Ounces of 93/7 Ground Beef
  • 2 Ounces of Diced White Onions
  • 1 Ounce of Diced Jalapeno
  • 1 Teaspoons Black Pepper
  • 1 Teaspoon Granulated Garlic

Vegetables

  • 8 Ounces of Broccoli
  • 8 Ounces of Carrots

Sweet Potato Fries

  • 2 Medium sized Sweet Potatoes
  • 1 Tablespoon Cinnamon

Directions:

Burgers:

  1. Dice Onions and Jalapenos
  2. In a bowl mix all burger ingredients together and form into 3 even sized patties
  3. Throw onto the grill for 5-8 minutes each side. 

Vegetables:

  1. Steam Fresh Broccoli and Carrots until tender.

Sweet Potato Fries:

  1. Skin and slice the sweet potatoes into fries
  2. Place fries onto a greased cooking sheet and spray with cooking spray, sprinkle cinnamon on top then mix together, evenly coating the potatoes in cinnamon.
  3. Bake at 400-degrees for 20 minutes, then put under the broiler on low for two more minutes to crisp the tops.

Once all the food is ready: plate, serve and Enjoy

Estimated Nutrients: Per Serving

Calorie: 435

Fats:  11 grams

Carbohydrate: 40 grams

Fiber: 12 grams

Protein: 47 grams

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What’s for Dinner? Stuffed Chicken Breast with Zoodles and Baby Bella Mushroom Caps

This turned out pretty good, the only thing I didn’t do was season the chicken itself.  I would recommend seasoning the chicken with at least salt and peppers before cooking

Ingredients: (2 Servings)

Chicken

  • 2 Large Chicken Breast
  • ½ Cup Cottage Cheese
  • 1 teaspoon Garlic Powder
  • 1 teaspoon Dry Italian Seasoning
  • ½ teaspoon Black Pepper
  • ½ Cup Tomato Sauce

Vegetables

  • 2 Medium Zucchinis
  • 8 Baby Bella Mushrooms
  • 2 Tablespoons Olive Oil
  • Seasonings: Dry Italian Seasoning, Basil, Granulated Garlic, Salt, and Pepper

Directions:

Stuffed Chicken

  1. Cut Chicken in half and smash thin.
  2. In a mixing bowl, mix together cottage cheese, 1 teaspoon Garlic, 1 teaspoon Italian seasoning, and ¼ teaspoon pepper.
  3. Spread cottage cheese over the chicken and roll up.
  4. Place chicken on a baking sheet and cover with the desired amount of tomato sauce.
  5. Bake for 30 minutes in a 400-degree oven

Zoodles:

  1. Spiralize 2 Zucchinis
  2. Sauté in a pan with 1 Tablespoon of olive oil, garlic, and Italian Seasoning. Cook until tender.

Mushrooms:

  1. Remove stems from the bottom of the mushrooms.
  2. Place cap side down in a baking dish and drizzle 1 Tablespoon of olive oil over the mushrooms.
  3. Sprinkle Garlic and Oregano on top.
  4. Bake in the oven for 15 minutes at 400 degrees

Once you plate the dish, pour your desired amount of tomato sauce onto the Zoodles, sprinkle some Parmesan cheese on top, serve, and Enjoy!!!

Estimated Nutrients: Per Serving

Calorie: 500

Fats: 23 grams

Carbohydrate: 21 grams

Protein: 55grams

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For more recipes, follow me on Pinterest @mvernst07

Chasing Greatness!!! What Happens When You Reach Your Goals?

As a High School Football Coach, I get to see dreams achieved and dreams shattered in a blink of an eye.  Athletes are constantly chasing goals that many say are impossible. But, seeing players reach out and take them through hard work, dedication, and a desire for greatness is many times a once in a lifetime opportunity.

So what happens when they accomplish their goals? They have reached what they thought is the greatest moment of their life, and everything that they have worked for is now theirs.  Where do they go now?

They go out and set another impossible goal. Life is about small moments of greatness that so few ever reach. Many people never reach their goals because they are too scared or too unwilling to do whatever it takes to reach their goals.  When things get hard people either fold under the pressure or rise to the occasion and prove their greatness.

People always ask, “Why do you coach? Why put in all those hours for so little pay?”  I do it for these moments when I get to see dreams come true: moments of greatness.

Monday Morning Wake-Up

Each day we are faced with challenges, and it is our discipline that allows us to defeat these challenges.  We have a goal in mind and we can not allow temptation to lead us off our path.  The greatest challenges come from old habits, desires, and self-loathing feelings that lead us on a downward spiral to failure.

So what do we do?

We have to make the decision to not let our wants out weigh our needs.  We make the decision to do what is right, not what is easy, to achieve our goals.  We have to tell ourselves that we will achieve, not that we think we can, but we will achieve what we want in life, then go out there and take it.

Meal Prep Sunday! Chicken 2 Ways

This is how I cook chicken a lot of times on  Sundays.  This is roughly 110 ounce of chicken made in 3 hours, and it is fall apart good!


First I trim the most of the fat off the Thighs, cut the Chicken Breast into medium size chunks, and separate into two baking tins.

Continue reading Meal Prep Sunday! Chicken 2 Ways

Easy to Make No Bake Oatmeal Protein Bites

These Oatmeal Protein Bites, are perfect on the go snacks that are low-fat and packed with protein.  Each Bite contains less than 2 grams of fat, 10 grams of carbohydrates, and more than 5 grams of protein. These are easy to make no hassle treats that everyone will enjoy.

The ingredients for this recipe are very basic and directions are easy to follow.

For this recipe, I use Organic PBfit – All-Natural Chocolate Peanut Butter Powder.  I like to use this because it helps lower the amount of fat in these bites. Other ingredients include Rolled Oats, Protein Powder, Unsweet Cocoa Powder, Cinnamon, Unsweetened Almond Milk, and Stevia.  I like to use the Stevia to help add sweetness, but you can add honey or Agave Syrup to help sweeten the Bites.

To make these Bites, simply mix all dry ingredients in a large bowl and mix them together. Then, add the Almond Milk and mix until you have a thick consistency.  Set in the Refrigerator for at least 2 hours.  This step is important to help soften the oatmeal.  After 2 hours roll into 15 even sized bites, and you’re ready to enjoy.

Oatmeal Bite Ingredients (Yields 15 Bites):

Directions:

  • Combine all ingredients in a bowl and mix together.
  • Cover and place in the refrigerator for 2 hours.
  • After 2 hours, split into 15 even Oatmeal Bites
  • Place into a container to store in the refrigerator.

Nutrients per 3 Bites:

  • Calories: 222
  • Fats 5 g
  • Carbs 32 g
  • Protein 16 g

Cheap Ebook Cookbooks for Beginners:
Meal Prep: The Best Meal Prep Recipes Cookbook for Preparing Clean, Delicious, and Nutritious Meals (Meal Prep, Meal Prep Cookbook, Meal Planning 1)
Crockpot Cookbook: 100 Quick and Easy Recipes for Healthy Slow Cooker Meals (Crockpot Recipes, Crock Pot Cookbook, Crock Pot Recipes Cookbook, Slow Cooker Recipes)
Clean Eating: 25 Healthy Recipes to Lose Weight with Amazing Speed
30 Healthy Dinner Recipes For Rapid Weight Loss: Impress Your Loved One! (Best Recipes for Dieters Cookbook Book 1)

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What’s For Dinner? The “Hurry the Hell Up,” Dinner!

It’s Saturday evening and you have been rushing around all day, it’s 6:00 pm and everyone is waiting for you to cook something, it’s time for a hurry the hell up dinner. So, now you are scrambling around the kitchen looking for anything to throw together that isn’t going to set back your diet that you have been working hard all week to maintain.  What do you do?

Tonight for dinner I threw together a quick meal that took only minutes to cook from prep to finish

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Ingredients: (Not measured out)

  • Rotisserie Chicken for Costco
  • Red Pepper
  • Snowpeas
  • Broccoli
  • Canned Mushrooms
  • Can of Black Beans

Directions: (At a rapid pace, people’s blood sugar levels were low)

  • Pull chicken off the bone then slice.
  • Throw black beans in a pot to cook.
  • In a pot steam broccoli, snowpeas, peppers, and mushrooms.  (Seasonings: Whatever the hell you want we are in a hurry, but I used garlic, salt, pepper, and basil)

Plate, Serve and Enjoy because we did it!!!

Estimated Nutrients: Tracked on Lose it App

  • Calories: 485
  • Fats: 3 grams
  • Carbs: 35 grams
  • Protein: 80 grams

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Saturday Motivation! Find Your Obsession!!!

If I could describe my success in one word, it would be an obsession.  If you are unwilling to give everything you have into making a life change, then you will fail.  There it is, it’s as simple as that.  This isn’t just a hobby, it’s your life. It’s your goals, your dreams, it’s everything you want, and if you aren’t willing to do everything it takes to change or to reach your goal, then why start.

I workout 2 ½ hours a day, plan every single meal, track every piece of food I eat to achieve my goals.  It is extremely time consuming and tedious, but I love every second of it.  

“When passion meets inspiration, an obsession is born.”

You got that right! If your passion for doing something doesn’t get your butt out of bed in the morning, then you don’t want it bad enough.  I wake up every morning driven to succeed. I have a passion for making myself be the best that I can be.  I love setting a goal and kicking its ass then setting a new one.  

Never be satisfied!

CT Fletcher says, “satisfaction is the end of your growth.”  Take a moment and let that sink in…

When we become satisfied we begin to slip back into old habits.  We never try to push further and go beyond what we think our limits are.  Impossibilities are only set because we tell ourselves we can’t.  It’s you versus you when all said and done.  Your mind will break long before your body ever will. So, push yourself to do one more rep, run that extra 5 minutes, and do something so great that it scares you.    

CT Fletcher’s Ten Lifting Commandments (explicit): https://youtu.be/q-6M4uzur8Q