All posts by lvefitness

Fitness enthusiast, trying to change the world one reader at at time

Recipes Made Simple: Italian Meatloaf

Ingredients: (4 Servings)

Meatloaf:

  • 2 pounds of 93/7 Ground Beef
  • 2 Ounces of Diced White Onions
  • ½ of a Red Pepper Diced
  • 1 Tablespoon Black Pepper
  • 1 Tablespoon Granulated Garlic
  • 1 Tablespoon Italian Seasoning
  • 2 Tablespoons Grated Parmesan Cheese   

Vegetables:

  • 1 Red Pepper
  • 2 Ounces of Sliced White Onions
  • 1 Large Cucumber
  • 12 ounces of Snow Peas
  • 1 Tablespoons Extra Virgin Olive Oil
  • Seasonings: Dry Italian Seasoning, Granulated Garlic, Red Pepper Flakes, Salt, and Pepper    

Red Potatoes:

  • 4 Medium Sized Red Potatoes
  • 1 Tablespoon Garlic
  • ½ Tablespoon Black Pepper
  • ¼ Tablespoon Salt

Directions:

Meatloaf:

  1. Dice Onions and Red Peppers
  2. In a bowl mix all burger ingredients together and form into a loaf and put into a cooking pan.
  3. Preheat oven to 400-degrees and cook for 40 minutes.

Vegetables:

  1. Slice pepper, onions, and cucumbers, and place them in a bowl with the snow peas.
  2. Toss vegetables with olive oil, and dry seasonings

Baked Red Potatoes:

  1. Cut potatoes into evenly sized cubes.
  2. Put into a Ziplock bag and add seasonings
  3. Shake the bag until all the potatoes are evenly coated with the seasonings.
  4. Place into the 400-degree oven and cook until tender (about 30 minutes).

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

Estimated Nutrients: Per Serving

Calorie: 431

Fats:  14 grams

Carbohydrate: 38 grams

Fiber: 6 grams

Protein: 37 grams

For more Easy to Follow Meals, follow me on Pinterest @mvernst07

Try $5 Meal Plan!Try $5 Meal Plan!


Advertisements

5 Minute Healthy Breakfast 

Making a healthy breakfast every morning shouldn’t be a hassle.  Here is a quick and easy breakfast that only took 5 minutes to make that is full of the nutrients you need to start your day off right.

2 Egg Omelette

1/3 of a Cup of Old Fash Rolled Oats.

1 Cup of Blueberries

Egg Benefits 

  • Egg whites are rich sources of vitamins and minerals
  • Egg yolks are a source of cholesterol and fat-soluble vitamins
  • Eggs are great source protein

Rolled Oats Benefits

  • Rich in vitamins and minerals
  • Excellent source of fiber
  • 0 fat
  • Helps lower cholesterol
  • Helps reduce body fat

Blueberry Benefits

  • Good source of fiber
  • Low in Calories
  • Excellent source of antioxidants
  • Shown to help reduce cholesterol

 
For help with you weekly meal prep visit: $5 Meal Plan
 

 

Take the Time to Learn From Others


This is how most conversations go when people ask me how I lost my weight.

“Hey man, how did you lose that much weight? What’s the secret?”

Me: ” Not much of a secret, worked you 1.5-2 hours a day, I do 20-25 minutes of cardio, and I am strict with my diet. ”

“So you’re telling me that I all I have to do is to work hard, and eat right?”

Me: “Yes!”

“Yeah, screw that!”

It takes time and dedication to lose the amount of weight that I have lost. It’s not something that just happens over a few months. I have been working hard for over 4 years.  I have done research on and have done different diets, tried different supplements, and have done many different workout programs. But the most important thing that I have done is I have learned from others.

There is always someone out there who has done what you are trying to do.  They have experience in an area that isn’t always written in books or on the web for you to just read.  For the most part, they are willing to share that information with you as long as you listen

Taking the information that you have learned and applying it to your program can help you achieve your goals. I have been fortunate enough to work with people who have a vast knowledge of strength training and nutrition over the years. They have given me tips on lifting techniques and philosophies, nutritional information, and have kept me motivated to push past my limits.  The important thing is that I listened.  I didn’t just say “ok”, then do whatever the hell I wanted. I took their knowledge and used it to make myself better and for that, I will always be in their debt.

RYDW!!! RACK YOUR DAMN WEIGHTS!!!

img_6179

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

Follow me on Pinterest for more recipes @mvernst07

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

Try $5 Meal Plan!Try $5 Meal Plan!
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