Monday, October 7, 2019

Monday Meal Idea

Sesame Roasted Cabbage Steaks

This recipe provides 4 servings.


1)    4 slices ( 1-inch thick) green cabbage, cut from the center (10 ounces inch)
2)    4 teaspoons toasted sesame oil
3)    1 teaspoon black and white sesame seeds
4)    1 teaspoon sea salt
5)    Cooking spray


1)    Adjust an oven rack in the bottom third and preheat the oven to 400 degrees. Lightly coat a large rimmed baking sheet with cooking spray.
2)    Place the cabbage on prepared baking sheet and drizzle it with the sesame oil. Season with ½ teaspoon sea salt.
3)    Roast on the bottom rack until the bottoms are slightly charred, approximately 15 minutes. Carefully flip the cabbage, season with the remaining ½ teaspoon sea salt, and roast until tender and browned on the bottom, approximately 10 more minutes. Sprinkle with the sesame seeds and serve hot.


Sunday, September 29, 2019

Rice with Almonds and Peas

This recipe provides 4 servings


1)    1 cup unsalted chicken stock
2)    ¾ cup uncooked white basmati rice
3)    ½  teaspoon sea salt
4)    1 cup frozen green peas, thawed
5)    ½  teaspoon black pepper
6)    ¼ cup sliced almonds, toasted


1)    Bring chicken stock, rice, and sea salt to a boil in a large saucepan. Reduce heat to low; cover and simmer 15 minutes or until liquid is absorbed. Fluff rice with a fork. Stir in peas and pepper. Cover and let stand 5 minutes. Sprinkle with almonds.


Wednesday, September 25, 2019

Good to Know Info…

One of the key ingredients of eating right and being ready for sports and various physical training activities is the increased intake of carbohydrates. Typically, the best carbohydrates to choose for exercise are the complex, unrefined varieties, which take longer for the body to break down, therefore releasing their energy more slowly.

Great carbohydrate choices include oatmeal, whole-wheat bread, whole-wheat or brown rice pasta, brown rice, noodles, whole-wheat couscous, beans, and potatoes.

Eat the food that best fuels your body for the task-at-hand, thus putting yourself in a much better position to accomplish your goals and realize your dreams! 

Monday, September 23, 2019

Teriyaki Chicken Bowls

This recipe provides 4 servings


1)    1 head cauliflower (approximately 1 ½ pounds)
2)    2 tablespoons reduced- sodium soy sauce
3)    1 tablespoon olive oil
4)    1 teaspoon sea salt
5)    2 tablespoon mirin
6)    1 ½ tablespoon honey
7)    1 teaspoon grated fresh ginger
8)    4 boneless, skinless chicken thighs (approximately 4 ounces each), trimmed of fat.
9)    Cooking spray
10) 2 scallions, chopped, for garnish
11) 1 teaspoon sesame seeds, for garnish


1)    Cut out and discard the core of the cauliflower, then break the cauliflower into florets. Pulse the florets in a food processor until you have rice-size pieces. (Another option, grate the florets on the large holes of a box grater.)

2)    Heat the oil in a large nonstick skillet over medium heat. Add the cauliflower and sea salt. Cook, stirring, until the “rice” is crisp-tender, approximately 6 minutes. Remove the pan from the heat.

3)    In a small bowl, combine the soy sauce, honey, ginger and mirin.

4)    Heat a nonstick 10-inch skillet over medium high heat and coat with cooking spray. Add the chicken and cook until browned and cooked through, 4 minutes per side. Reduce the heat to low and pour the sauce over the chicken. Cook until the sauce thickens slightly, turning the chicken halfway, about another minute. Remove the pan from the heat to prevent the sauce from drying out.

5)    To serve, place 1 cup cauliflower “rice” in each of 4 serving bowls. Slice each chicken thigh on an angle and place over the cauliflower rice. Top each with sauce from the pan and sprinkle with the scallions and sesame seeds.

Recipe Insight: Serving this recipe over cauliflower “rice” is a great way to incorporate more vegetables into your meal.


Friday, September 20, 2019

Healthy Snack Idea

Crunchy Chickpeas

This recipe provides 4 servings


1)    2 (15- ounce) cans chickpeas, drained, rinsed, and dried well
2)    2 tablespoons olive oil
3)    2 teaspoons ground cumin
4)    Sea salt and freshly ground pepper


1)    Preheat oven to 350 F.
2)    Make sure the chickpeas are completely dry, then spread them over 2 baking sheets. Drizzle with olive oil and sprinkle over the cumin, then season with sea salt and pepper
3)    Put the sheets into the oven and roast for approximately 15 minutes, until the chickpeas are completely crisp. Check them after 10 minutes and give the sheet a shake to move the chickpeas around.
4)    Remove the sheets from the oven and allow the chickpeas to cool before serving. You can store any leftover that you may have in an airtight container for up to 3 days.

*Tip: The key to getting the chickpeas really crisp is to make sure they are as dry as possible before you put them in the oven.


Wednesday, September 18, 2019

Oat and Berry Smoothie

This recipe provides 1 serving


1)    1/3 cup rolled oats
2)    2/3 cup 2% reduced-fat milk
3)    2 teaspoons honey
4)    ¾ cup blackberries
5)    ¾ cup blueberries
6)    2 teaspoons ground flax seeds


1)    Put oats into a blender and pour the milk over the oats, then let sit for approximately 5 minutes.

2)    Add honey, blackberries, blueberries, and ground flax seeds, then blend until smooth.

By adding oats and flax seeds to your fruit smoothie will not only help you feel fuller longer but will also slow down the rate at which the natural sugars from the fruit hit your system, helping you to avoid peaks and lows in blood sugar levels throughout the day.

You can also add other fruits, for example, bananas, mango, strawberries, and raspberries. This smoothie is great before workouts and the start of a work day.


Friday, September 13, 2019

Positive Thinking Insight

Self-awareness is an essential precondition for positive change; therefore, the topic to explore is what’s working and what’s not working in the area of desired change.

Monday, September 9, 2019

Words of Wisdom

The following quote is from my book:

Be vigilant and watch for uncertainty because it creates a feeling of threat to our confidence and motivational spirit.”

Friday, August 30, 2019

Something to consider…

Mindful walking: is beyond getting from one place to another, mindful walking provides numerous mental and physical health benefits.

Mindful walking is a way to relieve stress and improve health, and walking mindfully, fully being in the moment, at least 10 to 30 a day is one of easiest ways to accomplish these important goals.
Walking is a simple, low-impact, inexpensive exercise, which can be done by almost everyone anywhere. So be mindful of the benefits of this simple and life enriching exercise!

Thursday, August 22, 2019

BLT Salad

This recipe provides 2 servings


1)    2 eggs
2)    4 cups chopped Romaine lettuce
3)    12 grape tomatoes, halved
4)    1 avocado, pitted and sliced
5)    4 strips cooked bacon, cooked
6)    Red pepper flakes

Ingredients for the dressing:

1)    1 small garlic clove, minced
2)    4 tablespoons extra virgin olive oil
3)    1 teaspoon Dijon mustard
4)    1 tablespoon apple Cider Vinegar
5)    1 teaspoon clover honey
6)    Salt and pepper to taste


1)    Place eggs in a saucepan; add cold water to cover the eggs by 1-2 inches. Heat over high heat until just boiling. Remove from the burner, cover, and let eggs stand in the hot water for 11 minutes. Drain and run cold water over the eggs. To peel the eggs, tap them on the counter top until cracked, and use a teaspoon (or your fingers) to remove the peel. Cut each egg in half and set aside.

2)    In small bowl whisk together the olive oil, vinegar, garlic, mustard, and honey. Season with salt and pepper.

3)    Add 2 cups of lettuce to 2 salad bowls.

4)    Drizzle the dressing equally over each bowl.

5)    Top with eggs, avocado, bacon, tomatoes, and red pepper flakes.


Tuesday, August 20, 2019

6 Great Reasons to Exercise

Sharpens memory

Lowers Risk of Diabetes

Improves Eating Habits

Improves Posture

Improves Cholesterol Levels

Helps Prevent Strokes

Sunday, August 18, 2019

Remember this...

Protein is an essential key to a successful diet as it pertains to weight control. 

Protein assist you feel full faster during a meal and it also helps you go longer between meals before you feel hungry again.

The word protein is derived from the Greek proteios, meaning "first rank" or "most important." 

Saturday, August 17, 2019

Did you know?

The exercise of simply doing a basic push-up is the first and best choice to develop strength in your chest, shoulders, and triceps, while simultaneously improving core stability.

Push-ups also strengthen your serratus muscles, the muscles that pull your shoulder blades apart.

Thursday, August 8, 2019

Quote of the Day

“Your mind is a garden, your thoughts are the seeds, you can grow flowers, or you can grow weeds,” –

Author unknown

Wednesday, July 10, 2019

Quote of the Day!

“I never hanker after the past-I prefer to devote myself to new tasks.” - 

Steffi Graf

Thursday, June 20, 2019

Over training Syndrome Can Sabotage Performance

As you know from reading this website, I emphasize focusing on accomplishing our goals, as effectively and efficiently as possible, while enjoying the process.

Therefore, we do not want to impede our daily progress toward accomplishing our goals and realizing our dreams. With this said, I strongly recommend that you read the following article by Brady Holmer.

Just click on the following link, please:

Over training Syndrome Can Sabotage Performance

Monday, June 17, 2019

Quote of the Day...

"You can live for the pressure or apply it!"

We are often surprised at what we can accomplish, when we apply the pressure instead of letting the pressures of life get to us.

When we apply the pressure, we get stronger and create new opportunities for growth and Goal accomplishment.

The central message, here is…keep moving forward toward your goals!

Wednesday, June 5, 2019

Remember this...

The reality is, stress can potentially be a good thing; it can be a motivator and a survival mechanism, until the stress level causes hormones, enzymes, and neurotransmitters to breakdown. Then stress becomes a health problem, quite often leading to high blood pressure, cardiovascular disease, diabetes, obesity, depression, cardiac arrest, insomnia, and even death, in some situations. Chronic stress increases the rate at which telomeres (the repeat DNA sub units at the end of chromosomes) are shortened. Telomere length has been associated with chronic stress exposure and depression.

With the above information in mind…

When you are feeling the negative impact of stress remember this:

Exercise and music, fueled by a positive mindset are the motivational ingredients to counter the negative effects of stress!

Friday, May 24, 2019

A guide on body image and it's affects on mental health

Please click on this link because this is a very informative and insightful article.

A guide on body image and it's affects on mental health

Insight leads to awareness and awareness leads positive change.  

Friday, May 17, 2019

Muscle Recovery: Essential to Your Next Workout

The following link will provide you with useful information as it pertains to a very important topic, which is: allowing our muscles to adequately recover and grow from our workouts. This is a very important topic because we need our muscles to fully recovery and grow to reach our exercise and wellness goals. As you know from reading this website, I want to direct my readers in a goal directed fashion. 

This is a very insightful article by Nate Martins.

Just click please:

Muscle Recovery: Essential to Your Next Workout

Tuesday, May 14, 2019

Did You Know?

Did you know that you need carbohydrates for the following 4 reasons:

1) Carbohydrates are the perfect and preferred form of energy.

2) Carbohydrates efficiently burn and use fat and protein.

3) Carbohydrates constantly need to be replaced, causing a craving that needs to be satisfied.

4) Parts of the central nervous system rely solely on carbohydrates. 

Sunday, April 7, 2019

Sunday Salmon Recipe

Teriyaki Salmon Bowls

This recipe provides 4 servings


4 (4-oz.) skinless salmon fillets
1 1/2 Tbsp. extra-virgin olive oil  
4 Tbsp. reduced-sodium teriyaki sauce, divided
4 ½ teaspoon sea salt
½ teaspoon pepper
3 green onions, chopped

  1. Heat the olive oil in a medium skillet over medium-high heat. 
  2. Sprinkle the salmon with the salt and pepper. 
  3. Add fish to the pan; cook approximately 4 minutes. Turn fish, and brush with 2 tablespoons of the teriyaki sauce. Cook another 4 minutes, until internal temp. is 145 degrees. 
  4. Serve with rice among 4 bowls. 
  5. Drizzle remaining 2 tablespoons teriyaki sauce evenly over rice bowls. 
  6. Sprinkle with chopped green onions.  

You can also add mushrooms or any vegetable you might have on hand, adding more color and crunch to this quick, simple, healthy recipe.


Monday, March 25, 2019

Remember this...

When you feel that you are low on motivation or are simply in a bad mood, remember this…

Music has the power to redirect your focus in a positive fashion…away from negative thoughts.

Music has the power to activate your motivation and put a smile on your face in the process!

Did You Know?

Did you know that the use of weight lifting belts for healthy adults, engaging in moderately intense exercise programs is not recommended; this is because weight belts have the potential to increase an individual's heart rate and systolic blood pressure.

Additionally, weight belts often give people a false sense of security, and the misconception they can lift more weight, and this can result in over working muscles and injury...which decreases motivation, hindering goal attainment. In essence, the utilization of weight belts is quite often counterproductive to the task-at-hand.

The alternative to weight belts is about utilizing appropriate exercise technique and especially proper activation of your core muscles, which are essentially your body's natural weight lifting belt!

Sunday, March 17, 2019

Saturday, March 16, 2019

Book Recommendation

“Doing What Must Be Done,” by Chad Hymas

This book is very inspirational and motivational…consider it a “must read.”

I strongly recommend this book, as it is a great example of the resiliency of our motivational spirit, which I talk about in my book.

Remember books provide information and insight, which leads to wisdom!

Wednesday, March 13, 2019

What is pattern overload?

The simple answer is, pattern overload is consistently repeating the same pattern of motion, for example baseball pitching or cycling. With time, such repetitive activities place excessive stress on the body. Gym members who train with the same routines repetitively are engaging in pattern overload.

Also, pattern overload is not always related to exercise, as there are many occupations that involve repetitive patterns of motion, throughout an eight- hour work day. Individuals who engage in lifting and loading of heavy boxes/packages, or even sitting for long periods of time are especially susceptible to the stressful effect of pattern overload.

Very often we cannot avoid pattern overload…so what can we do to limit the it’s negative impact, as much as possible?

The answer is flexibility training! It is an essential component to all fitness training programs as well as improving the daily functioning of our bodies.

Pattern overload leads to dysfunctions in connective tissue, thus facilitating an injury cycle, which includes inflammation; this can cause micro muscle spasms, decreasing normal elasticity of muscle tissue, resulting in limited functioning and varying degrees of pain.

Flexibility training will:

1)      Correct muscle imbalances
2)      Relieve joint stress
3)      Maintain normal functional length of all muscles
4)      Decrease excessive muscle tension
5)      Improve overall muscle synergistic function

Tuesday, February 26, 2019

Sunday, February 24, 2019

Quote of the Day!

“Let your dreams create a vision that beckons you toward your goals!”

Friday, February 22, 2019

2 Quick & Healthy Side Dishes

Charred Broccoli with Chickpeas


1) Using a mixing bowl, toss 8 cups chopped broccoli, 2 tablespoons olive oil, 1 teaspoon sea salt and a pinch of freshly ground pepper. Low-broil until charred, approximately 6 minutes, on a baking sheet.

2) Whisk together: ¼ cup each chopped cilantro and low-fat plain yogurt, 1 tablespoon each olive oil, lemon juice and a pinch each of sea salt and pepper.

3) Top the broccoli with the dressing and ¼ cup each roasted chickpeas and golden raisins.

Roasted Potatoes with Parsley


1) Toss 1 ½ pounds potatoes (cut into 1-inch cubed pieces) with 2 tablespoons olive oil, 1 teaspoon each sea salt and ground coriander, in addition to a pinch of freshly ground pepper. Roast on a baking sheet at 450 degrees until browned and fork tender, approx. 35 minutes.

2) Combine ½ cup chopped parsley, 2 tablespoons white wine vinegar, 3 sliced scallions, 2 tablespoons olive oil, and a pinch of salt and pepper to taste; spoon over the potatoes.


Friday, February 15, 2019

Insightful Gem to Remember...

In order to create positive change, we must establish and maintain positive, goal-directed habits. Our habits then become our routines that shape who we are and ultimately what we will accomplish. 

Sunday, January 20, 2019

Healthy Monday Recipe

Smoked Salmon on Crispy Crushed Potatoes with Dill

This recipe provides 4 servings


1) 4 ounces smoked salmon
2) 3 tablespoons olive oil
3) ½ cup light sour cream
4) 1-pound fingerling potatoes
5) 1 tablespoon chopped fresh dill
6) a pinch of sea salt
7) a pinch of pepper


1 Boil the potatoes in a large saucepan of lightly salted water, until just tender, approx. 10 minutes. Press each potato to flatten, a touch.

2 Cook the potatoes in the olive oil in a large skillet over medium-high heat, until browned and crisp, approx. 4 minutes per side. Season with a pinch of sea salt and pepper. Top with the smoked salmon, sour cream, and dill.


Saturday, January 19, 2019

Healthy Saturday Salad Idea

Farro Waldorf Salad

This recipe provides 4 servings


1) 1 cup farro
2) ¼ cup mayonnaise or plain yogurt
3) ¼ cup light sour cream
4) ¼ cup buttermilk
5) 2 tablespoons chopped fresh dill
6) 3 tablespoons apple cider vinegar
7) 2 apples, chopped
8) 2 scallions, sliced
9) 1 cup halved seedless red grapes
10) 4 celery stalks, sliced into bit sized chunks, plus 1 cup chopped celery leaves
11) 1 cup chopped toasted walnuts
12) ¼ cup golden raisins
13) 1/2 cup chopped fresh parsley
14) a pinch of sea salt and pepper


1) Cook the farro as instructed per label, then spread on a baking sheet and let cool.

2) Prepare the dressing; Whisk the mayonnaise, buttermilk, light sour cream, scallions, vinegar, and dill in a large bowl.

3) Add the apples, celery, grapes, raisins, walnuts, and farro to the bowl with the dressing; toss. Season with a pinch of sea salt and pepper. Stir in celery leaves, and chopped fresh parsley.


Monday, January 7, 2019

Insightful Gem to Remember for 2019!

“Motivation will almost always beat mere talent.” —Norman R. Augustine

Goal Accomplishments Await Us in 2019!

Saturday, January 5, 2019

Link of Interest

Just click please:

Healthy Breakfast & Brunch Recipes


Remember to...

Set goals because they will teach you!

Quote for 2019!

I remind myself of this fact, everyday...

“Each day that we awaken, we take a step toward our goals, remain the same, or take a step back.”

Remember this...

"Goals are Dreams with Deadlines." - Diana Scharf  Hunt