The Power of Thought

The power of thought is amazing. Often times it can be easy to get caught up comparing yourself to others or thinking about how far you have to go, instead of how far you have come. This can easily bring about discouragement from focusing on the wrong things. Thoughts may develop like “I will never…

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energy ball

No-Bake Energy Balls

Here is a very simple but tasty recipe to be used as a snack! Ingredients 3/4 cup rolled oats 1/3 cup cocoa powder 1/3 cup shredded coconut 1 tbsp each of ground chia seeds and ground flax 1/2 scoop protein powder (add more or less if desired) 1 tsp cinnamon 1/2 cup peanut butter 1/3…

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Agonist Supersets For Arm Hypertrophy

You may have heard of antagonist supersets in which you train opposing muscle groups back to back. This is a very effective method to improve the efficiency and density of workouts. Another effective hypertrophy method is agonist supersets, in which you actually superset exercises for the same muscle group. This is a great way to…

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BBQ Burgers

Ingredients: 2lbs lean ground beef or bison/buffalo 1tbsp sweetener of your choice (Splenda, Stevia if your prefer a natural sweetener) ¼ tsp liquid smoke As much or as little of your favourite hot sauce (Franks Red, Sriracha, Louisiana or Tabasco) 1tsp Worcestershire 2tbsp low sodium soy sauce Salt and pepper to taste Directions: 1. Place…

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5 Steps To A Simpler Meal Prep

I highly recommend preparing meals in advance when following a nutrition program for a few reasons: Although it may be a time commitment upfront, it saves a ton of time in the long run It makes it easy to stay consistent on your nutrition program as you have healthy food readily available It takes away…

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Baked Yam Fries With Chipotle Yogurt Dipping Sauce

Ingredients for Baked Yam Fries 3 large yams 3 tbsp olive oil 1/4tsp cinnamon 1tsp onion powder 1tsp garlic powder 1tsp paprika 1tsp chili powder Salt and pepper Directions 1. Wash yams. 2. Cut yams in half then cut lengthwise in ½” sections (should be able to get 3-4 sections per half). From there cut…

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Lean Ground Turkey Burgers

  This recipe is a great way to enjoy your ground turkey! These turkey patties can be served with a side of vegetables and any desirable toppings such as avocado, or on a whole wheat bun if your diet allows. Ingredients 2 pounds extra lean ground turkey 1/2 cup oats 1 whole egg 1/2 cup…

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How To Develop Persistence

Persistence: the quality that allows someone to continue doing something or trying to do something even though it is difficult or opposed by other people. I wanted to share a little excerpt on persistence from a great book I am reading written by Napoleon Hill: – “There is no substitute for persistence! It cannot be…

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Blueberry-Coconut Smoothie

Ingredients 30g of Vanilla Whey Protein 1 cup of Blueberries (can be substituted for strawberries, blackberries, or raspberries if desired) 3/4 cup of Unsweetened Coconut Milk 1/2 tbsp Coconut Oil 1 cup Spinach Water Directions 1. Combine all ingredients together in a blender. 2. Blend until smooth and enjoy! Nutritional Info Prep time: 2 minutes…

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Strategies To Boost Posterior Deltoids Development

Oftentimes, the posterior head of the deltoid complex is a weak point for trainees. There are a few common reasons for this I believe: a) Posterior deltoids are neglected in training programs or have significantly less emphasis than the anterior deltoids. Maybe this is because you can’t see them and they are forgotten, or the…

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