Food, Recipes & Nutrition
February 28, 2017
- 2 cups of cauliflower florets, about 8 ounces
- 1 cup low sodium chicken broth
- 8 ounces whole grain or gluten free fettuccine pasta
- 1 teaspoon extra-virgin olive oil
- 2 cloves garlic, minced
- 1/2 cup low fat evaporated milk
- Kosher salt and freshly ground pepper
- 3/4 cup frozen petite peas, thawed (4 ounces)
- 1/4 cup grated Parmesan cheese
- 1 tablespoon unsalted butter
- 1 tablespoon chopped fresh parsley, plus extra for garnish
- 1 1/2 teaspoons finely grated lemon zest
- Put the cauliflower, broth and 1 cup water in a small pot; bring to a boil over medium-high heat. Adjust the heat to maintain a simmer and cook until the cauliflower is very soft, 25-30 minutes. Remove from the heat and cool 5 minutes. Carefully puree cauliflower and all the liquid in a blender until very smooth; set aside.
- Meanwhile, bring a large pot of salted water to a boil and cook the pasta until al dente, 8 minutes. Drain well, reserving about 1 cup pasta cooking water.
- Heat the oil in a large skillet over medium heat. Add the garlic and cook until fragrant, about 30 seconds. Add the cauliflower puree and evaporated milk and bring to a simmer. Cook until slightly thickened, 5 minutes and season with salt and pepper. Stir in the peas until heated through, 2 minutes. Toss in the cooked pasta, Parmesan cheese and about 1/2 cup of pasta water until the noodles are coated but the sauce is still loose. Remove from the heat and toss in the butter, chopped parsley, and lemon zest. (If the sauce seems thick, adjust the consistency with the remaining pasta water). Serve immediately sprinkled with chopped parsley.
January 10, 2016
As I was working on Shaun’s podcast this week, he was talking about “change” and what that meant for people. What changes are you trying to make and are you making them for you, or for someone else?
This time of the year is a great time for us, trust me; we love helping people with their New Year’s Resolutions of getting in shape and losing weight. What I don’t love is that I know, sadly, that 70% of them will fall off the wagon by March and end up back where they were on January 1st or worse. That makes me sad, it does. That’s why it’s SO IMPORTANT to understand “WHY” you want to make the change. You can hear the first part of the Change Podcast here, but I do want to talk about it and give you some things to think about.
Once you listen to the podcast, and you answer the questions Shaun asks and grade yourself from a 1-10 on happiness, I want you to answer really the questions and dive in full-on. Below are some bonus questions to throw into Shaun’s assignment and tie into the story you hear on the podcast:
- Who are you changing for?
- Why are you changing? To be healthier? Why? So you can be a better spouse or parent? To feel more confident? To finally land a date?
- When is the last time you felt good about yourself, if ever? What was that like? How did it feel? What was different about your life then?
- How bad do you want it? No really, how bad … do you … want it? Enough to discipline yourself and eat 85/15? Enough to force you to stretch more and become more flexible (that would be my downfall)?
Here’s something I know I’m going to try with some of the improvements I’m working on, which by the way is finishing Asylum with Shaun this month and also spending less money/saving more, is to go 21 days consistently! Eric Thomas, who we had the pleasure of meeting talks about this in his new book “Average Skill, Phenomenal Will, “ he talks about this, you start off with Day 1, and you go as long as you can, if you slip up on Day 4, you start over! You keep doing this until you go 21 days straight! It teaches you consistency and discipline.
I’ll make you a deal; I’ll do it if you do it. I’ll hold you accountable if you hold me accountable! I’m dead serious. We can host any accountability group you want to do; saving money, healthy eating and of course exercise. Email us today and let us know what you want to be held accountable with and we’ll see what kind of feedback we get and how many people we can get to commit to going on a “21 Day Accountability Challenge”.
See you next week, after I put Shaun’s Podcast together for Part 2 of Change, we’ll revisit and see where we are!
September 30, 2015
Motivation: the reason or reasons one has for acting or behaving in a particular way.
That’s the definition of the word. Now really examine that. The reason one has for acting or behaving in a particular way.
Do you know how many people tell me “I just wish I could get motivated!” or “I just can’t get motivated to workout!”. I get it. I was there in 2008 at the age of 33. I found motivation a fleeing idea that often eluded me as well. So now I want you to re-examine the word and change the definition.
Motivation: A by-product of action. The feeling you get to keep going once you start something you know you should do.
There’s your new definition of motivation. As the author John Maxwell says, “The only difference between a rut and a grave….is the length.” It’s true. Life happens and we find ourselves in ruts. Ruts in our marriage, ruts in our fitness, ruts in our nutrition and ruts in our finances. What most people don’t realize is they’re all connected. You get in a rut in one area of your life and it’s like cancer, it spreads and before you know it takes over all the other areas as well. Again, I’ll remind you, go listen to the podcast Shaun and I did about what my life was like at 255lbs. I remember well what that daily existence was like. So when people say to us, “I can’t get motivated to ______”. I say to them, that if you wait til motivation comes, you’ll be waiting til the day you die.
Motivation comes when you take that first step. You go for that walk. You say no to dessert. You put the $50 in savings. You send your spouse a vase of flowers for no reason. It puts you on the road to consistency. Consistency is another word that is often misunderstood in our world. People link motivation to action, then action to consistency. “I start, but I can’t finish” or “I just can’t stay consistent with what I eat”. I’m going to let you in on a little secret. You are consistent….EVERYDAY. You’re just consistent at the wrong things. We are consistently: eating too much, not working out, taking our family and spouse for granted, spending more money than we should, etc.
I get it! If you think I have it all figured out, think again. I’ll spend money with the best of them. I have the exercise and diet thing down, I do ok with not taking Alisha for granted, but I struggle too. So as I write this, know I’m with you, just probably in different areas or maybe the same.
So What Do We Do?
First off, we make a decision to act. As I was producing Shaun’s Podcast “Trust and Believe” this week, he had a really good quote when it came to motivation “Attempting something equals automatic SUCCESS.”
I’d write that down and plaster it all over your house, places where you need to see it: the fridge, the bathroom mirror, your car dash, everywhere. It’s true! As soon as you start, you have already succeeded. Then once you start, you begin to succeed, you start to feel better…guess what happens? Motivation. That my friends is when the motivation you’ve been waiting on appears. You now have that power to want to continue. Now is it always easy? NO. Will you need support and guidance? YES. That’s why whatever it is you’re about to tackle, find support. If it’s fitness and nutrition, let us help you. If it’s your marriage, go to counseling. If it is finances, find someone to help you plan or use your spouse as a partner and have a goal and dream you both share for the outcome.
Motivation exists, but it requires you to make the decision to act. Life is too short, don’t waste another day waiting to act, make the decision and start today. I believe in you and Alisha and I both are here for you in any way we can be.
September 9, 2015
For those of you who don’t know, before Alisha and I started NC Fit Club, I was in radio (and still do freelance work) as a producer. I’m the guy who produces commercials, radio station imaging, etc so when Shaun asked me if I wanted to produce his podcast, I was honored. It was a win/win for both of us, he’s my friend who’s great at motivating, I love producing (not as much as I love coaching) so it was a perfect fit.
Shaun just re-branded his podcast from “Define Your Life” to “Trust and Believe” and as I was producing the first episode I was really moved by his topic. It made me start thinking of friends in my life and people who we work with as he explained what he means by “Trust and Believe”. The short answer, because I want you to go listen to it, is this: You have to trust in yourself through consistency and time to build the belief that you need to know “I can do this!”
That’s the part of coaching people that kills me. Do you know how many people come up to Shaun and say “OMG, I tried your workout and after a week I was like, I can’t do this!”. Shaun of course challenges them in that belief, but it was a conversation that he talks about in this particular podcast where he had an “a-ha” moment with this girl he was playing tennis with that also shined some light on this issue for me. I now realize that people need to Trust and Believe in themselves and really work on the mental aspect of that in order to succeed and make it a lifestyle change. My skin crawls when my friend Jason says, “I’m starting my diet tomorrow.”, do you know how many times I’ve heard him say that? As his friend I want to shake him, because he has to want it, he as to see it for what it is. It’s NOT a diet, diets are temporary. It’s a LIFESTYLE change in which the word diet goes from something short term, to something that describes your daily eating habits in the sense of your lifestyle, meaning long-term.
So now I have a podcast to send to my friend and to you, if you fall into this category. After you listen to it, if you’re ready to make a LIFESTYLE change and we can have a real conversation on what that looks like for you, we would love the opportunity to help you get from where you are today, to where you want to be for the rest of your life. Contact us today and let’s get you started. Enjoy the podcast!
August 24, 2015
So if Shakeology was the “Healthiest Meal of the Day”, why would it need a boost?
Good Question! Here’s your answer:
Remember when you were a kid and your parents would trick you into eating something healthy by sneaking it in to your food a little bit at a time? Well that’s what Darien Olien and Isabelle Daikler did with Shakeology. If you ask them, they’d tell you that they wanted the boost ingredients in Shakeology from day one but they knew our taste buds and bodies wouldn’t know what to do with it.
PLUS over the last several years that Shakeology has been around, they continued to grow and learn about different super foods that they could use to continue to help us grow into healthier people in a completely natural way.
Enter the Shakeology Boosts.
There are 3 of them, Focused Energy, Digestive Heath and Power Greens.
In the video below you’ll hear our honest opinions on all 3. Alisha doesn’t like the power greens as much as me and that’s ok. I will tell you this, when my diet has been off, I can tell in the way my stomach feels and reacts, the Digestive Health boost has been a LIFESAVER!
You’ll hear more in the video but I will say this, I was skeptical at Summit when I heard about them, but after I tried them, I saw the effects. You don’t have to use them everyday, so it’s not about suckering you into spending more money, it’s about helping you when you need it.
[action_call text=”Get more information about Shakeology Boosts” button_url=”http://ncfitclub.com/shakeology” button_text=”I want more Shakeology Boost info” button_color=”blue”]
July 24, 2015
This was the first year that I worked out on stage with Shaun in front of some of our peers and man, what an exhilarating feeling! Nashville was amazing, and we can’t wait to go back next year and see where we are with NC Fit Club and whose lives have changed.
The one thing I think I love the most about Summit is that we get to re-unite with our Fitness Family, our coaches who are on our team from all over the country, many of which we ONLY get to see that one or two times a year. We get to talk to them through video calls and Facebook, but it’s not the same as when you’re face to face and get to have “real” conversations with them. We love getting the opportunity to meet meet some of the people that they’ve brought to Summit and whose lives they have changed through weight-loss and financial goals.
One of our newest coaches to join our team, Courtney who is a mother of two and has worked with Alisha for years in dentistry. She would come to our Fit Clubs and was always in decent shape but fell in love with Shaun’s programs (and Shaun himself), hit INSANTIY: MAX:30 full force and got in SICK SHAPE! (I’m talking so amazing, some of her girlfriends got a little jealous.) So what did she do? She became a coach and started her own MAX:30 group.
I met one of the guys who she coached at a BBQ we hosted and he was so grateful for her holding him accountable for his goals. That is what I love the most: perfect strangers bonding and growing as a like-minded group and changing their lives
Then there is Ryan who we met through a shared love of riding Can-Am Spyders (3-wheel motorcycles). He started off with us as a customer and had a lot of weight to lose (you’ve probably seen him on our YouTube channel) and is now a coach.
To date he’s down 90lbs, and isn’t stopping! He was there with us in Nashville and I have to say he’s been such a welcome addition to our social circle and watching him coach other “bigger” guys to have the courage to join him on his journey to a healthy living.
Let’s Get Down to Business
So why am I telling you about these awesome people and how much I loved Summit?
Because it represents what we live for. Alisha and I thrive off of relationships not only with our customers, but with our coaches. We try really hard to surround ourselves with people who care about other people and who feed off of the positive energy we have.
You know the saying, birds of a feather….well that sums up the last 7 years of our lives and will continue to mold and guide us for the next 20+ years as we continue to grow.
I want to invite you to check out what we do as coaches, if you think you have that DNA (determined natural ambition) to help people by holding them accountable and watching their lives change right in front of you.
Just leave a comment or send us an email and let me know you’re interested and we’ll add you to a PRIVATE Facebook group to learn more. You DON’T have to do anything, just observe and then decide if it’s something you think would fit in your life.
I don’t know much, but I know this: Before we started NC Fit Club, I knew there was a hole, something missing that I couldn’t explain. I loved what I did in radio but I knew there was something more, something else that I was meant to do. This is it. It has changed my life, my family’s life more than you can ever imagine AND it has brought me my absolute best friend in the world, Soul (aka Shaun T). If it wasn’t for coaching, he and I would have never met and I wouldn’t have had the amazing experiences he and I have shared so far.
Thanks for your time and I hope to hear from you if you think it might be a fit. If not, NO BIGGY, we’re here as your coaches and that will never change.
June 3, 2015
You know what I find funny? You think that once you’re in shape that your body image issues go away. WRONG! What else I find funny, is that even fitness professionals like Shaun T have body issues. As he and I have become best friends, he’s taught me a lot about body image, but the most important thing he’s taught me (and he doesn’t even know it) is that by him having body image issues he’s shown me that we ALL deal with it. And it’s ok!
When I say Shaun has body image issues, I mean that he has those days where he’ll come up to me and ask me “Do I look fat?” When he first asked me that, I wanted to punch him in the face, but then I realized he was serious. To him there are days that he feels fat! To you and me, we would think “Are you serious?”, I’d give almost anything to look like you. Then I had to realize that yes, even fitness professionals have days where they feel fat.
I don’t know why this makes me feel better, except to say that it does and should with you, make you feel NORMAL. So I started talking to Shaun about this and one thing he said that rang so true with me is this:
“When we look in the mirror, our eyes always go to what we hate the most.”
And he’s right. When you look in the mirror, you always see what you don’t like about yourself, not the 10lbs you’ve lost, not the biceps or your calves from your years of running or playing sports … you see the flab (usually on your stomach) or the somewhat double chin or whatever you find to be your trouble area.
Your mind can play some serious tricks on you and you would be surprised at what’s there, that you’re not seeing. What I mean is this: people see us differently then we see ourselves. So many people pay me compliments on my arms, talk about how fit or muscular I am and you know what? I walk away from it not believing it. I will constantly go up to Alisha and say,
“I wish I saw myself the way others see me.”
She always tells me they’re right, but in my mind I still see and feel like the overweight 255lb guy that I was 7 or 8 years ago. It’s crazy…correction it’s STUPID. I share this because it’s really hard to shake this, Shaun and I both have talked about this and we both go through it … trust and believe.
Sometimes I go and watch our YouTube videos from years past and think “Man I was fit back then when I first did Asylum!” and then I realize that even then I didn’t appreciate or see myself the way I actually was … fit!
So my question for you is this: Why do we do it to ourselves?
We only have one life to live, why waste it making ourselves feel less than? There are plenty of people out there who will do that for us. Fortunately, we also have people who are there to lift us up, focus on that. Believe in the people and trust them when they say you look amazing.
Ciara is a perfect example, a good friend of ours who has lost a lot of weight since we met her in January and looks amazing!!! I told her the other night how great she looks and she said “Yeah but I still feel fat and don’t like this and don’t like that.” and I realized that she does it too. We all do.
My point to you is this, you’re going to have days where you feel amazing and days where you feel fat. You’re never as good as you think you are and you’re never as bad as you think you are either. Learn to live in a space where you can see yourself as you are, amazing and unique.
Celebrate your successes, every pound, every inch counts. It’s all about the journey and you should thrive and live in each day of it. You will hit potholes and you will have stormy days but the good will always outweigh the bad. Remember that you are amazing and never compare yourself to others.
The truth is, we all have different body types. I will never have abs like Shaun does, it’s just not in my genes. But I can be happy with a flat stomach and see it as an amazing accomplishment and live in that! If I beat myself up over something I can’t change, then I’m wasting my time.
Another thing to consider that Shaun taught me, you have to be able to live a lifestyle that you can maintain. Which means if you are super strict and workout really hard to get down to 5% body fat….great! Now ask yourself can you maintain it? You may be able to, but then another person may like to indulge in sweets or alcohol and may only be able to maintain 10-12% body fat and still look amazing. In their minds, they may feel bad because they can’t stay at 5% because of what they like to eat, but they still workout hard, still look amazing and fluctuate between 5% and 10% and get upset! Let me let you off the hook, stop.
Another piece of advice I got from Shaun, live in a space you can maintain. When I was at my leanest and had the best abs I’ve ever had I was super strict with my diet, but in all honesty I can can’t maintain it. So Shaun told me,
You have to live in a space and know that you still look amazing and you’re in a space that you can maintain.
Am I super ripped? No. Am I happy? Yes! That’s all that matters. Do you, accept you and realize that you’re amazing the way you are today, you can get better tomorrow if you want and you can also live in the space you’re in. Ignore the days where the mirror talks smack and just remember that we think you’re amazing the way you are today.
January 23, 2015
So as we’ve run numerous “Test Groups” with Insanity Max :30, one of if not the biggest questions people seem to have, is about nutrition. I think that’s true no matter what program or workout routine you do. But we’ll talk specifically about Insanity Max :30 and how to eat.
First things first, I’m a realist and I like to keep things VERY simple and if it’s too hard for me to do or stick with it, I’m out. So I was glad to have my Soul Brother (aka Shaun) on board with me during our first go around (and ever since) to help me understand that keeping it simple and not depriving yourself is the way to go. If you want to count calories, you can, I personally don’t feel like it’s a method that is conducive to long term success, but some people need that in order to form new and better habits. If that’s you, go for it. One thing I’ll say and you’ll hear Shaun say in the video below, is that you really don’t know how many calories are in something unless you make it. Plus you need to remember that a calorie is not a calorie. A calorie in a sweet potato and a calorie in a Special K bar are not the same. But I’ll let Shaun hit on that in the video.
This is where the rubber meets the road. If you can master this, then you can start to gain some momentum. This is also an easy way to take the calorie counting of your daily routine. One of the options with Max :30 is the portion control containers. People originally saw them with the 21 Day Fix and now Beachbody has included them into Insanity Max :30. I wouldn’t be surprised if this is a pattern we’ll see repeated in future programs. But, the point is, for those who struggle with what to eat and how much, this takes the guess work out of it. It will show you how much protein, carbs, fruit and veggies to eat with out you having to guess and wonder. If you stick with the right “number” of containers per category, it’s pretty hard to mess up your intake and your calorie consumption should pretty much fall where it needs to fall, but again…don’t get hung up on calories.
Just Use Common Sense
Remember these two numbers. 85 and 15. If 85% of what you eat is healthy and will expire in the next 2 weeks, then you are going to do FINE. Then you have 15% of your week or day to “treat” yourself, not “cheat”. Shaun and I have had many discussions about this. We could both be leaner and more ripped than we are, BUT we also know that, that kind of lifestyle and discipline is not realistic. We both love our sweets and treats too much to give them up, and why should we? If you are exercising and doing the things you know you need to do and eating 85% healthy, you will find the formula for a maintainable and successful life and journey.
So below is a video Shaun shot for one of our daily Webisodes that we do on our Facebook Page. We were asked the question about nutrition and here’s his answer.
If you have any other questions or would like join one of our Test Groups or Challenge Groups, simply fill out the Contact form here and we will be in touch!
October 15, 2014
Here’s a Recipe Alisha Found, They’re Good!
For some reason, I love stuff like this in the fall and when the Holidays are approaching. Enjoy!
October 1, 2014
Fighting Cravings? Here’s a Snack to Help!
I love my wife for many reasons…one is she cooks and knows how to do things like this. Roasted Chickpeas. They’re really good and the Himalayan salt we use, is REALLY good for you. To see more about the health benefits of chickpeas, click here.
June 22, 2014
What is the 3 Day Refresh?
The 3–Day Refresh is a new 3 day cleanse intended to give users a break from poor eating habits and/or kick start healthy ones. After completing this program, users may feel lighter and healthier overall. Some may experience improved energy, mood and sleep as well. The program is intended to kickstart healthy nutrition habits which will lead to a healthier lifestyle and overall well-being. It’s a great option for people who need to recover from a vacation (over-eating) or to to get that last little bit off before a big day. The key to this though, is you’ll do it in a healthy natural way. You won’t starve yourself or go through some crazy diet, just to gain it all back.
Prices for the 3 Day Refresh are: CLICK the name of the kit to order!
Complete Kit: $69.95 Retail, $62.96 Club Price and $52.46 Coach Price
Kit without Shakeology: $59.95 Retail, $53.96 Club Price and $44.96 Coach Price
Challenge Pack: With a full month’s supply of Shakeology, $160. You basically pay $30 for the program and additional supplements.
For more information or questions, simple contact us at [email protected]
February 16, 2014
Understanding the 21 Day Fix Nutrition Plan
I must say, I’m really impressed with the versatility of the 21 Day Fix Nutrition plan, it allows itself to be used for more than just the 21 Day Fix workout program. Starting Monday Feb. 17, Alisha will be joining a large group of people who are going to go through the 3 week program and follow the exercise and nutrition plan that Autumn Calabrese has come up with for the 21 Day Fix. I on the other hand, will be using the 21 Day Fix Nutrition Guide and implementing it into my P90X3 workout schedule for the remainder of the program (Block 3). First things first, here’s a video briefly breaking down the nutrition guide and what it looks like.
Why I Am Using This with P90X3
I was already keeping my calorie intake at 1,800-2,000 (probably closer to the 1,800) per day and seeing good results. So you may be asking, then why are you going to incorporate the 21 Day Fix Nutrition Guide? Good question, because I do better with structure. In the video above I hit on it, this gives me a simple and visual plan for my daily food intake. Plus, I also know that I don’t always eat enough fruits and vegetables each day and this will force me to make sure I hit all the daily categories. Those are the reasons for me. I truly feel this will help me get the best results and finish strong with X3 and hopefully form even better habits.
So I figured up my calorie intake for 21 Day fix, replacing the 450 calorie workout burn they show and replaced it with an estimate of 700 calories that I burn doing the doubles schedule of P90X3. The daily calorie intake came out to be between 1,800 and 2,000 calories, which sounded about right with what I was already doing before.
So What Does 1 Day Look Like for Me?
So below is 1 day of pictures showing the 1,800-2,000 calorie plan. I’m allowed 5 Green, 3 Purple, 5 Red, 4 Yellow, 1 Blue, 1 Orange and 5 teaspoons (which are the oils and nut butters)
This was my breakfast. 1 Red (Shakeology counts as a Red) and a bowl of oatmeal. This was my normal breakfast already, so it was nice to not have to change that habit. The one bowl of oatmeal counted as 2 yellows. I usually buy the instant oatmeal, and this was 2 packets. The banana due to it’s smaller size counted as 1.5 of my 3 purples allowed. I was so full after the Shakeology and the oatmeal, I ended up saving the banana for my mid morning snack.
So this was lunch, 2 Reds (the grilled chicken), 1 Yellow (the quinoa), 2 Greens (the Kale and the Kale was prepared with olive oil and all purpose seasoning which counted as 2 teaspoons from that category). To be honest with you, this was a lot of food! I definitely was not hungry afterwards. I didn’t even do the afternoon snack, even though I probably should have, in the spirit of following the rules, but I just wasn’t hungry.
So this was my remaining 1 Red container (turkey patty), 3 Greens (squash and carrots) and 1 remaining Yellow (baked sweet potato). I’ll be honest on this one too, I wasn’t able to finish it, I was so full that the carrots went back in the container for the next day. I also did not eat the snack after dinner, which I believe is an option and not a requirement.
I did take one snack in the afternoon which was a 1 Blue that equaled 12 almonds. On things like nuts, you don’t always fill the container up, instead you go by the count. In this case, you’re allowed 12 almonds.
If you do this program, whether you do it full 21 Day Fix style or you use the Nutrition Guide for another workout like I am with P90X3, you will not be disappointed. It is easy to follow, easy to calculate and really makes you eat the way you should eat regardless. Best tip I can give you, prepare food ahead of time. Alisha baked 3 chicken breasts and cut them up so we had enough to get us through 2 days, same with the squash and some other vegetables. That way, all I have to do is figure up the containers, use them to portion it out and then microwave! Simple as that.
I did not use 1 Orange this day (dressing, flaxseed etc) because, it just didn’t come into the mix. I could have put flaxseed into my Shakeology and probably should have to get the 1 Orange requirement filled.
So, if you struggle with calorie intake, making sure your carb intake is in check, or making sure you get enough fruits and vegetables into your diet….then this is your answer. You do have to buy the program to get the nutrition guide, but you can buy extra containers if your spouse or partner want to do it with you, that’s what we did.
If you have any questions, please don’t hesitate to contact us today. If you would like to get into one of our Challenge Groups (i.e. 21 Day Fix, P90X3, T25 etc) make sure you contact us today or you can shop here.