Fresh Wild Caught Shrimp with Jalapeño Peach Salsa.

Ingredients: coconut oil, salt, pepper, cilantro, lime, onions, jalapeños, bell peppers, cucumber, avacado, ripe peach, and fresh wild caught shrimp.

1) Gather and wash all vegetables and herbs. Start slicing up the veggies and place them in a shallow dished bowl.

2) Once you have sliced up all the veggies, chop up some cilantro and add to the veggies. Slice up 5-6 limes adding the lime juice to the veggies and herbs. Slice up a peach and add it as well. Stir thouroghly and set in the refrigerator to chill and let the favors infuse together.

3) Clean and devein shrimp. Season them with salt and pepper. Melt some coconut oil over medium heat then add in the shrimp when the oil is completely melted. Cook shrimp 2-3 minutes on each side depending on the size of your shrimp.

4) Slice up a avacado and a little bit more cilantro to add flavor to the dish.

5) Pullout the jalapeño salsa and start plating. Add the cooked shrimp on top with some avacado and enjoy a very flavorful and nutritious meal

The most important factor to your health and well being is what you put into your body. Food is fuel. Choose wisely!! Www.train2travel.net

5 common mistakes made when trying to loose fat.

 1) Empty stomach. Working out on a empty stomach will decrease the quality of your workout. You won't be able to lift as much weight, perform as many reps or run at your full speed, which ultimately will hinder your results. Also, your body will burn both fat and muscle as a source of energy which could have a negative impact on your bodies composition. It is more effective to have a healthy breakfast before you train so you have enough energy to power through tough workouts.

2) Your Workout. A tough workout uses up energy stores. You need to refuel after a workout so your body can recover and your muscles can grow. Thier is a catabolic window of 45 minutes to an hour where your muscles are primed to. Replenish glycogen levels and promote protein synthesis. If you fail to eat in this window you are depriving your body of a chance to restore glycogen levels and healing the tears in your muscle fibers. It is recommended that you eat 20-30 grams of protein and 40-50 grams of carbohydrate for maximum recovery and growth.

3) Mineral intake. Thier is a lot of research the correlates mineral deficiency with fat gain. Being nutrient deficient can create a bunch of underlying problems such as decreased immune system function, reduced testosterone levels, imparted brain function and coordination, reduced strength and endurance, increased likely hood of muscle cramps, and the list goes on. To optimize your vitamin and mineral I take your diet should consist of fresh seasonal veggies and whole foods. Avoid processed foods,  genetically modified foods,  and anything with an extended shelf life.

4) Fad Diets. We live in a society that demands instant results. Unfortunately fat loss takes time and balance. Avoid the trap of extremely low calorie diets or diets that are really restrictive on your carbohydrate intake.. Carbs are your bodies main source of energy, they also play a key role in recovery. If your carb intake is to low it will have a catabolic effect on your body and it will start to use up muscle and fat for energy. The key to being healthy and losing fat is eating a well balanced diet.

5) Not eating enough protein. No matter what your goals are in the gym the real results will be made in the kitchen. Protein is the building block of muscle. It doesn't matter how hard you train if you are not eating enough protein you will not be able to gain muscle or loose fat. I am not talking about drinking a bunch of protein shakes either. Eating real food chicken, wild caught fish, lean cuts of beef, turkey, ect. I recommend my clients get between .75-1 gram of protein per lbs of body weight. It's also essential to eat good complex carbs, healthy fats, and lots of different vegetables. So don't waste all those hard hours in the gym. Work your body, feed your body, and rest your body.

5 reasons why the scale flauctiates daily.

 As a trainer it's one of the most common issues we deal with. Clients who only base their results on the numbers of the scale. This is frustrating because so many factors effect the scale. This is why we take measurements and body fat percentages. They are a lot more accurate in measuring ones progress. Here are some of the factors that can effect the scale.

1) dehydration- athletes need to be mindful that dehydration can cause the body to protect itself. Several hormones exert control over fluid regulations. If you are dehydrated, your body works harder to retain water, leading to weight gain.

2) Glycogen storage-  endurance athletes in particular need to work to make sure thier diet has adequate carbohydrates to store proper amounts of glycogen. Glycogen has water bound to it, so healthy hydrated cells, important for athletic training, show up on the scale. After a hard strength workout, muscles also store glycogen to rebuild, which is why the scale may actually shoot p after excercise.

3) Diets- after only 24 hours on a restrictive diet you can decrease your metabolic rate by 15-30%. When you do go on a restrictive diet, ( under 1200 calls) your body goes into starvation mode, slowing down your metabolism. This can actually cause you to store extra calories, causing you to go.dmore weight.

4) Constipation- it may be uncomfortable to discuss, but if you're having a difficult time in the bathroom due to changes in excercise or diet, or lack of fibers or fluids, it only makes sense that you might see a higher number on the scale.

5) Salt and sugar- both of play a major role in water retention. Salty and sugary foods both cause hormonal changes in the body that cause your body to save the water it has, often giving you a puffy or bloated look.



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The Health Benefits of Matcha Tea


 Their are several health benifits of drinking matcha tea. One cup of matcha has up to 10x the nutrients of normal green tea. Organically grown and hand picked in its native Japan it can have up to 100x the antioxidants of other traditional teas. Here is a list of some of its medicinal benifits.

. Boost metabolism and help burn more calories

.  High concentrations of amino acids which help to improve mood while reducing physical and mental stress

. Helps alkalize and detoxify the blood

. Potent antioxidants help to strengthen the immune system and fight off infection

. Enhances mood and AIDS in concentration

. Lowers cholesterol and blood sugar

. Contains no animal products, gluten, corn, soy, wheat or yeast.

. Is an excellent source of natural energy

. Try it as a healthier alternative to caffeinated drinks

Kelp Noodle Stir Fry with Grilled Chicken Breast.


 Ingredients: Chicken breast, bell peppers, onions, carrots, kelp noodles, avacado, coconut oil, lime, salt, and pepper

 1) I marinated the chicken overnight in a home made mojo marinade that consisted of orange juice, lime, and spices. Next step is to  fire up the grill.

 2) Gather all the vegetables, wash thouroghly and slice. Melt some coconut oil over medium heat in a sautée pan. Place vegetables in pan and continue to stir over medium heat.

 3) Oil the grill then place the chicken breast on grill. The breast should take 15-20 minutes depending on the size of the breast.

 4) Adding salt and pepper as the veggies continue to cook. Throughly wash your kelp noodles then add them to the sautée. Sir for a minute or two to infuse some flavor.

 5) Pull cooked chicken off the grill and let it rest for a few minutes. Slice the chicken and plate it with a big scoop of the Kelp noodle stir fry. Then slice an avacado to go with it and you are ready to enjoy a healthy and delicious dish! This is a low calorie nutrient rich dish that is easy to make. Give it a try. You won't be disappointed.

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HOMEMADE ACAI BOWL


 Ingredients: Frozen Acai mix, bananas, almond butter, blueberries,  ice, almond milk, frozen bananas, granola and hemp seeds.

1) slice up a Bannana, place almond butter between two slices, then sprinkle with hemp seeds and put in the freezer. Keep a few slices at room tempature. Throughly wash blueberries.

2) Grab a blender. Mix Frozen Acai mix with ice, almond milk, almond butter, hemp seeds, and frozen fruit. Mix until you acquire your desired thickness.

3) Pour half the mixture into your serving glass. Layer the mixture with frozen Bannana, granola, blueberries, and almond butter. Fill the cup to the top with the Acai mixture. Garnish the top of the bowl with more frozen Bannanas, blueberries, granola, almond butter and hemp seeds.

4) Now you are ready to serve your guest a healthy and delicious Acai bowl, that is guaranteed to satisfy your sweet tooth!! Remember eating healthy doesn't have to be boring or repititve!

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Frozen banana and almond butter sandwich with hemp seeds:


 Most people believe eating healthy has to be extremely restrictive. Never having fruits, sugars, carbs, or alcohol. This is simply not true. I believe the key is balance. It's un healthy to obsess over calories and never give yourself a chance to indulge in life's guilty pleasures. You also can indulge to much and it will negatively effect your health. Like I previously stated its about balance! I try to find healthy treats to satisfy my sweet tooth. This is one of my favorite pre or post workout snacks. Enjoy!!

Ingredients: Bannana, almond butter, hempseeds

1) Peel a ripe Bannana. Cut into several small slices. Open the jar of almond butter. Place a teaspoon or two of almond butter in between two Bannana slices. Once you have filled all the Bannana slices with almond butter sprinkle hemp seeds all over the bananas u till everyone is fully coated. Next place in the freezer for 40-45 minutes.

2) pull out of the freezer and they are ready to serve!! They are delicious and a very healthy way to satisfy your sweet tooth without any added sugar. Remember to be be creative in your approach to clean eating. Use real natural ingredients and avoid processed foods. Their is nothing more important to how you look and feel than what you put into your body.

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