E3 Fitness and Nutrition

Sooo… we bought a gym.
:
I know I have been MIA lately. SORRY!!! But I have a decent reason 😂
:
My wife and I decided to purchase 👈🏼give us a follow
:
I am super excited about it all. I should be back in action sharing workouts, fun exercise and recipes.
:
And in case you were wondering I still have a potty mouth, eat tacos and drink beer 💁🏻‍♂️
:
Good to be back all. Stay tuned
:
💪🏼✌🏼

The more things change, the more they stay the same.
:
Happy 12 years ! (Yes, just 12, even though I know you want to get credit for putting up with me for the 6 years we were dating 😅🤪). Love you!

If your diet doesn’t allow for a glass of wine and some delicious mozzarella then you’re on the wrong diet! (lactose intolerant and non drinkers excluded, you do you)
:
Your eating doesn’t have to be perfect or rigid.
:
In fact I’d rather see you eat well 80% of the time instead of being perfect.
:
Will your weight loss go slower if your diet is only 80% optimal? Yes. But you won’t be miserable. You can still have a life. You can have a date night. Bottom line, your fitness and nutrition will improve your life not totally consume it.
:
On the plate: marinated grilled chicken with avocado, basil, lemon and tomato relish topped with Burrata Mozzarella. Side dish lemon pepper air fried broccoli.
:
Chicken and relish recipe👇🏼
:
makes 4 servings at around 420 calories a pop depending on your cheese usage.
:
Ingredients:
1/4 cup fresh lemon juice
1/4 cup raw honey
4 fresh cloves garlic, minced
2 Tbsp avocado oil, or olive oil
sea salt and pepper to your taste
4 boneless skinless chicken breasts (about 1.5 lbs.)
4oz mozzarella (optional)
1 large ripe avocado, diced
2 medium tomatoes, diced
a small handful of fresh chopped basil, or cilantro .
Instructions:
In a medium glass bowl whisk the honey, lemon juice, garlic, oil, sea salt and pepper. Add the chicken, combine and coat well.
Marinate, refrigerated for about 30 minutes.
:
In a small bowl make the avocado salsa. Add in the diced avocado, tomato, basil and salt and pepper to taste. Set aside.
:
Heat the grill to medium high heat. Grill the chicken on each side for about 4-5 minutes or until cooked throughout and tender.
Immediately top with mozzarella cheese and salsa. Enjoy!
:
:
:
:
:
:
:
:
:
:

Hi 👋🏼
:
Soooo, I’ve been sporadic at best posting on the social media. But I’m coming back! Like it or not 🤣
:
I need some help from you though. What are you most interested in from a fitness perspective?
:
Mobility workouts
Building muscle
Interesting exercises
Time efficient workouts
Nutrition
Getting stronger
Fat loss
Healthy recipes
Super hilarious memes
Me attempting TikTok dances???
:
I’m going to sprinkle in a little of all of it but would like to have a main focus based on what you want to see.
:
Let me know in the comments or check the stories to answer.
:
Thanks! TTFN 👋🏼
:
:
:
:
:
:
:
:
:
:
**t

Bodyweight Home Workout
:
Full disclosure - I had every intention of filming this workout but it turns out I just took a picture of myself instead 🤦🏻‍♂️ so, you get this very inspiring info graphic 😬
:
I feel like a special kind of stupid 😅
:
Anywho, if you’re short on time, can’t make it to the gym or whatever go ahead and give this a shot. It may seem easy but if you give every rep and movement careful attention it can get spicy real quick.
:
Enjoy! With any luck I’ll hit record next time 🤪
:
If you have any questions or need modifications let me know.
:
:
:
:
:
:

We all wish we had more time.
:
However, your mindset about the time you actually have will make all the difference in the world.
:
Conditions will never be perfect so you either do the most you can given your time restraints or limits or you say “f**k it” and don’t do anything because it isn’t optimal.
:
Make an effort to push forward even if it’s just a small amount because even a little progress is still progress.
:
Also, sorry for the potty mouth but that’s how I talk 🤷🏻‍♂️😬
:
Now go get moving!
:
:
:
:
:
:
:
:
:
:
:

Couple of things you can do…
:
Agree and demand this day to be great (currently the best option 😬)
:
Disagree because “bro, it’s Monday and I know I said I was going start on Monday but I hate Monday’s so...”
:
Or just ignore me all together and keep scrolling 😂✌🏼
:
Seriously though, how many Monday’s have gone by where you’ve said I’ll start next week?
:
Don’t let that be today. Get started, get moving, have a great day.
:
:
:
:
:
:
:
:
:
:
:
:
:
:

Cheers from Key West.
:
Back to regularly scheduled fitness stuff in a couple of days.
:
✌🏼 out

“I can’t do that”
:
That’s a phrase thrown around a lot. Usually by some that are trying to limit expectations because they are just starting out or by others who have insecurities about certain exercises.
:
I get it. But the thing is- you absolutely can do it. You just have to put in the reps. That’s the only way to feel comfortable.
:
Like riding a bike. We’re you doing wheelies the first time you hopped on? Probably not. I’m sure it took some practice just to keep yourself upright.
:
I wasn’t beaming with confidence the first time I walked into a gym. Nor did I have any real weight lifting coordination or stability.
:
I’m positive the first time I tried to bench press my arms were shaking and moving all over the damn place. I was uncomfortable and thought people were watching and laughing at me.
:
Truth is they were not and if they were watching they probably wanted to help me 😂
:
Time and repeated effort helped me make it a much more natural movement and as a byproduct, cured me of the insecurities that come with starting something new.
:
If you want to be stronger, more flexible, more stable or whatever it is, you have to put in a consistent effort and give it a real shot.
:
If you’re apprehensive about starting or mastering a new exercise hire a coach. That’s the quickest way to get you on track.
:
Time to get after it!
:
:
:
:
:
:
:
:
:
:
:

Are you on the move? Or unable to make it to the gym? Save this workout for later to get in some quick work.
:
It requires zero equipment (do the single leg deadlifts with strict form not weight).
:
Circuit 1 - 4 rounds
Squat - 20 reps
Push up - 10 reps
Single leg deadlift - 10 reps/leg
-
Try to finish all 4 rounds with as little rest as possible. When you’re finished, take. 2 minute breather and start circuit 2.
:
Circuit 2 - 4 Rounds
Jump lunges - 10 reps/leg
Single leg glute bridge - 10/leg
High knee run - 30 seconds
-
Try and finish all four rounds with as little rest as possible. When you’re finished, it’s time to relax
:
As for me I’m off to walk 10+ miles at Disney World. ✌🏼🐭
:
:
:
:
:
:
: