Lifestyle Performance

Banana Milkshake 🥤
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Cool off with this awesome and incredibly quick smoothie recipe!
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This one couldn't be easier. Add all your ingredients into your blender and blitz it till it's smooth.
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If you like your shakes thicc (and who doesn't?) add more ice.

I know this isn't new. But we all need this reminder every once in a while.
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It's not sexy and it's not the shiny new hotness - But consistency and patience are exactly what you should be focusing on.
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Instead of looking to eliminate entire food groups or commit to working out 6x each week, stay consistent with...
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- eating lean protein at each meal
- include a full serving of veggies in one meal
- get outside and walk for 10 minutes a day
- sleep 7-9 hours each night
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Boring? Sure. Worth it? Hell yes!

Pizza Bagels 🍕
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Start by preheating your oven to 350 degrees. Slice your bagels in half and spread the tomato paste on them.
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Next, sprinkle each with cheese and bake for ~10 minutes, adding basil leaves to the top of each bagel one minute before removing them from the oven.
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That its, enjoy!

Don’t eat back your calories burned
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You might have done this before or are currently doing it. But this is your sign that if you’re eating back the calories you’ve burned through exercise or activity, you won’t see progress. Your weight loss will either be slower than it needs to be or not happen at all.
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First and foremost, whatever device you’re using to track how many calories you’re burning is not accurate. A Stanford study that tested some of the top wearables like the Apple watch and Fitbit Surge among other devices showed that none of these were able to achieve an error in calculating calories burned below 20%
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And some of those gadgets were off by as much as 90%
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MFP is the same and I’ll make a follow up video for how I have my clients set up their accounts.
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The second, and (in my opinion) more important, point here is our mindset surrounding exercise. We shouldn’t be viewing exercise as a way to burn calories. This only works to reinforce the perspective of exercise as a form of punishment. which inevitably puts certain foods in the category of “bad” which just isn’t the case.
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Instead, look at your exercise as a way to improve the functionality of your body, get stronger and build muscle.
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These wearable devices are great for so many things, just stop eating back those calories you “burned”

After you light up your grill, prep the steaks with olive oil and salt & pepper. Grill over moderately high heat, turning once for 6-8 minutes or to your preferred doneness. Once it's cooked, set it aside on a carving board to rest for ~5 minutes.
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Meanwhile, in a medium bowl, mix all the vinaigrette ingredients. And finally, carve the steak into strips and pour the vinaigrette on top.

🥩Who’s having steak this weekend? Let me know how you eat your steak below! I’m all about that medium-rare🔥

4 Steps to Food Journaling

Journaling or tracking your food takes time, attention, and effort. Regardless of how you do it, make sure you're making this practice fit your lifestyle, skills, and goals.

Only be as specific as you need to be for your goals in order for you to stay consistent with it. Here are a few tips to help you out;

✅ What are you eating? You can track foods pretty generally by taking pictures of them or describing your meals. To get more precise, you can track specific ingredients.

✅ How much are you eating? All your food counts when it comes to tracking. If you finish dinner and have a few extra bites as you're cleaning up, this adds up.

✅ How are you eating? When you sit down to eat, pay attention to your food. Enjoy it and let yourself feel 80% full. You can track this by noting down how and what you feel as you eat. Are you stressed, settled, or distracted?

✅ When are you eating? For a general idea, you can note the time of day you eat like morning or evening. If you need to be more precise, track the hour or the start and end time to your meal.

Have you ever tried to track your meals? Let me know in the comments👇🏽

You're not addicted to sugar
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You might’ve felt like this before. Maybe you’ve heard other people say they’re quitting sugar.
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And while I agree to a point that dialing down your overall sugar intake can be beneficial, it is probably not the sole reason why you’re not losing weight.
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Play along with me for a second here; I want you to close your eyes and imagine all the foods that you can think of when you think of sugar-rich foods. What comes to mind?
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You probably pictured things like chocolate, cake, donuts, and other similar treats 🍫🍰🍪🍩🍦🧁
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And while those foods have a heavier dose of sugar than other foods, they share some other similarities which are the real reasons why they can hold you back from seeing progress in your weight-loss journey.
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They are all very dense in calories. And since your overall calorie intake is what will dominate what type of results you see, eating too many of these high-calorie foods will make weight loss harder than it needs to be.
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The second commonality within these foods is that they’re made for overeating. I don’t mean that in the sense that these foods are addictive because sugar on its own is actually not very fun to eat when it gets to taste “too sugary” but when it’s mixed in with things like fat, eating more becomes easier to do.
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To wrap up remember that sugar *on its own is not the problem. But these hyper-processed foods can make calorie control difficult. Reducing your overall intake of these foods will make your weight loss easier but they are not inherently bad or good.
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❗️Share this with a friend or on your story if you found it helpful💪🏽

Taco Bowls 🌮🌮
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Heat up a skillet to high, add olive oil, garlic, and onion. Once the onion has started to soften, add the beef and cook about 4 minutes or until it's browned.
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Next, add all the spices and cook for an additional 5 minutes or until it's fully cooked through.
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Grab two bowls and layer the lettuce, tomato, and cucumber. Add in the beef, some salsa, and sour cream. Garnish with some cilantro and eat up!

It's okay to want to lose weight.
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You don't need the perfect plan and to stay on track 100% of the way to make drastic changes. You just need to take enough simple actions consistently enough to make a difference.
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And remember that your definition of success can look however you want it to be.
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Leave a thumbs up 👍🏽 if you agree!

Your BEST will look different every day
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Some phrases that get touted as gospel among trainers is that you need to be giving it your best effort every day.
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The disconnect here is that everyone’s “best” looks different and it changes from day to day.
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Maybe you feel like you had the perfect day yesterday but just not feeling it today. What small action can you take that’ll cast a vote for the type of person you want to be?
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✅ Drink a tall glass of water.
✅ Get a 10 minute walk outside.
✅ Do 5 push ups or squats.
✅ Add some protein or veggies to your next meal.
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Don’t set yourself up for failure by envisioning a level of “best” that will be impossible for you to live up to. Instead, take stock of how you’re feeling right now and make the choice to take whatever action feels realistically best for you.
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Also, I’m opening spots for my Nutrition Ninja online program this week. If you’re not sure what actions you can take each day to get closer to your goals, you might be a good fit for this. We focus on nutrition while addressing both your fitness and overall lifestyle as well. If you’re ready to finally lose 20 pounds (or more) drop a comment, shoot me a DM, or head directly to the link in my bio. All new Ninjas start with a free week trial to make sure this program is right for you!

Turmeric Fried Eggs 🍳
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Bring a non-stick pan to high heat and add ghee or coconut oil.
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Crack two eggs into the pan and immediately reduce the heat to low-medium.
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Cover the tops of the eggs with turmeric and chili flakes.
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Serve this up with sliced avocado and sprinkle some salt & pepper.