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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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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Get shredded for spring!! 10 calisthenic excercises that will get you beach ready!!

1) Inchworm 20 yards down and back repeat 2x

2) Bearcrawl 20 yards down and back repeat 2x

3) Walking forward lunge 20 yards down and back repeat 2x

4) Walking reverse lunges 20 yards down and back repeat 2x

5) Walking lateral lunges 20 yards down and back repeat 2x

6) Squats as many as you can in 1 minute repeat 3x

7) Burpees as many as you can in 1 minute repeat 3x

8) Dips as many as you can in 1 minute repeat 3x

9) Pull ups as many as you can in 1 minute repeat 3x

10) Ice skaters for 1 minute repeat 3x


Here are ten very effective functional excercises that are very efficient for fat loss. No equipment required. So get outside and get moving! Dreams don't work unless you do!!)




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Homemade paleo granola crunch

Dry Ingredients:

. 3/4 cup of raw pumpkin seeds
. 3/4 cup of raw sunflowers seeds
. 11/2 cups of almond meal
.11/2 cups of unsweetened coconut
. 3 cups of raw sliced or chopped almonds
. 3/4 teaspoon of cinnamon and nutmeg

Wet Ingredients:

. 3/4 cups of raw honey
. 3 tablespoons of pure vanilla
. 3/4 cup of melted coconut oil
Note: put oil in last so it lightly coats and helps prevents sticking to pan or foil. May only need 1/2 cup

Instructions:

1. Preheat oven to 325 degrees.
2. Mix all the dry ingredients first.
3. Stir in wet ingredients. It comes together pretty easy. Line baking sheet with foil or parchment paper and spread on a full cookie sheet. Bake for 20 minutes. Remove after 15 minutes and stir. Place back in the oven for 5 minutes. Let it cool for about 5-10 minutes then you are ready to start munching!!

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Chicken and vegetable stir fry with sweet potato mash


Ingredients: coconut oil, salt, pepper, cauliflower, broccoli, carrots, onions, rosemary, green wise chicken breast, sweet potato.

1) Preheat the oven to 450. Wash your sweet potato then wrap it in tin foil and place it in the oven for 40-50 minutes.

 2) Fire up the grill and start seasoning your chicken breast. Once the grill is hot and place the seasoned chicken on the grill.

3) Gather all other ingredients, then place 2 tablespoons of coconut oil in a frying pan over medium heat. Start chopping up vegetables into quarter size pieces. Place all the chopped veggies in the frying pan. Then top with salt, pepper, and chopped rosemary.

4) The chicken will take 15-20 minutes on the grill depending on the size of the breast. Keep stirring the vegetables to let the flavors infuse together. By this time your sweet potato should be about finished.

5) Once the chicken is cooked take it off the grill to cool. Take the cooked sweet potato out of the tin foil then split it down the middle to cool off. Slice up the chicken and throw it onto the stir fry at low heat. Take the sweet potato out of its skin and mash it up with your fork. Place the stir fry on your plate with the sweet potato mash and get ready for a healthy flavorful dinner! Remember eating healthy doesn't have to be boring and repetitive. Cook with different herbs and spices to add flavors to dishes. Have a healthy and happy last day of the year!

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The benefits of compound movements for gaining lean muscle and fat loss. A compound movement is an Excercise that works multiple areas at one time. These movements are ideal for fat loss because they require a lot more energy then isolating a certain muscle group. They are also ideal for avoiding pattern overload. People who train one muscle group at a time are more inclined to develop muscular imbalances, because they tend to overwork certain muscle groups and neglect others. Compound movements strengthen the whole body and improve the skeletal system. ( deadlifts, squats, and lunges) are all extremely effective compound movements.

 Deadlifts work nearly every muscle in your body and help improve your posterior chain. When performed correctly their are highly effective for fat lost because they work so many different areas and require a lot of energy to perform. Squats are another great excercise to promote lean muscle growth. When you squat correctly you engage your hips, legs, core, and back, it is also a very functional movement. Lunges are another great excercise that can be performed in different planes of motion. They are great for improving strength, balance, and flexibility. These movements are highly effective  because they work multiple areas and it forces you to make different muscle groups work together. If your main goal is fat loss and increasing lean muscle mass you should definitely implement compound movements into your routine. Diet will always be the most important factor to your success, but you should also be training towards your goals. If you train arms twice a week, you will definitley gain muscle in your arms, but it will do little to change your bodies composition. Work smarter not harder. Have a happy and healthy weekend!!





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Sugar creates an addictive cycle of hunger, fatigue, and moodiness. It initially spikes blood sugar, causing us to feel energized and happy. But since their is no real nutrients in sugar our blood sugar quickly drops, leaving us tired, moody, and craving more. Sugar causes excess storage of fat. It triggers the body to produce insulin, which tells fat cells to store more. It also causes inflammation which is seen as a precursor to chronic disease such as cancer, diabetes, and heart disease. Sugar is highly addictive and overtime can be extremely toxic to the body. Research has shown that giving up refined sugars for 5 days can dramatically reduce the body's dependence on sugar. That includes processed foods, condiments, candy baked goods, sweetened beverages and fruit juices. All of which are loaded with artificial sweeteners. The cravings will be the strongest during those first five days. These foods will help reduce cravings.


 Foods that are high in protein, fat, and fiber will help your body fight off sugar cravings. These foods are highly satisfying and keep the feeling full for longer. Good fats like omega 3's will provide you with satiety and help reduce cholesterol levels. Good options would be eggs, nuts, avocados, olive oil, humus, wild salmon, or antibiotic free chicken. Another good option is to choose green leafy vegetables over bread, pasta, and refined carbohydrates. Breads are quickly converted to sugars thus creating the same cycle. Vegetables and complex carbohydrates, which keep you feeling full for hours and helps control your blood sugar levels. Arugula and kale are great for detoxing from sugar. Pure dark chocolate (100% cacao) can also help you get off sugar by releasing endorphins without spiking your sugar. Another very important step to flushing access sugar  out of your body is drinking lots of water. Drinking plenty of water will help you feel full and also flush out sugar which can cause you to retain extra water (water weight). Its important to understand the harmful effects of sugar, and take the necessary steps to break this addictive cycle.

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   The importance of enjoying your vacation without obsessing over calories or the scale. The goal when trying to lose fat and keep it off for good is balance. This is the main reason I am not a huge supplement guy or do not look for quick fixes in regards to nutrition. (Iam not talking about a protein shake or a pre workout here and there.)I am talking about a restrictive low carb low fat diet that consist mostly of liquid. If you are on a low calorie restricted diet, then have a week of exploring and trying new foods. Their is a good chance you will gain a significant amount of weight and thus starts the yoyo effect. Your body starts constantly battling between low calorie days and high calorie days. This can effect your metabolism and be taxing on the digestive system. If you normally eat a healthy well balanced diet, a few extra calories here and their will not have the same effect. If your body is use to getting enough nutrients, exercise, and rest. Your metabolism will be primed to burn off extra calorie consumption. Even if you do pack on a few extra pounds during vacation, it will come off a lot quicker.


  Being healthy isn't just about a look its a way of life. Treating others well, having good relationships with family members and loved ones. Go travel as often as you can, taste the amazing food this world has to offer. Keep your body strong and your mind stronger! Its important to take time everyday to work on yourself. When you get a chance to travel, walk as often as you can. Not just because it will help burn off some of those extra calories, but so you can experience the culture and breath in the air.  Talk to the locals, go hiking, find something you can do outdoors! Life is not meant to be spent in one spot, so travel far, and travel often! Their is something that cannot be learned in books, it can only be learned through experiences. The main goal is tying to find a healthy balance in all aspects of life. This can be extremely hard to do, and is definitely not a one size fits all answer. That is one of the beautiful thing in about life. Every person has to find a balance that works for them! So my advice is not to jump on a scale or count a calorie while your traveling. Enjoy the food, explore as much as you can and enjoy every minute of it!!





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Deadlifts are one of the most effective movements to adding strength and lean muscle to your physique. Deadlifts are a compound exercise that engages all your major muscle groups. No other movement does more for your entire body than deadlifts. It directly targets your core muscles which play a important role in your posture, balance, and power. It is also great for improving the posterior chain which is muscles in the rear of the body such as hamstrings, glutes, lowerback, and calves. These muscles are very important for athletic performance and correct posture. This lift works more muscles simultaneously than any other movement and when performed correctly will help build thoracic muscles that support the spine. It is also very effective at increasing your grip strength.


  Deadlifts are also a very functional movement. If your performing physical labor or daily chores try to mimic the same form you use while deadlifting. You will find that lifting heavy objects off the floor will become easier and will help prevent lower back pain if lifted correctly. These lifts are very energy demanding and taxing on the respiratory system. Adding them to your workout routine will improve your cardio and conditioning. Their are many variations of this lift used to target different muscle groups. Traditional deadlifts, romainian deadlifts, sumo, and suitcase deadlifts. It is a very dynamic motion with a ton of benefits to your body, but it is imperative that the movement is done correctly. Make sure you know what your doing before trying this lift. Never sacrifice form for weight, its a lot more effective to your body to perform this movement properly with lighter weight than risking injury by trying to let your ego lift it.

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