Wednesday, February 25, 2015

Paleo Strawberry Banana "Oatmeal"

 If you're missing your morning bowl of oats, then I highly suggest you try this easy recipe. It only takes a few minutes to make, and best of all it uses ingredients you probably have in the house right now! I've posted a recipe for paleo oatmeal on this blog before, this recipe is a little different. The first paleo oat meal I wrote about tastes a lot more like fresh oatmeal, where as this recipe is a little bit more like instant oatmeal. It's smooth, rich, and sweet, making it perfect for those who love fruit or for the kids. This recipe makes one bowl, you can always double the recipe for two.

 Here's What You'll Need:

- 1 Banana
- 5-8 Fresh Strawberries
- 2 Eggs
- 1 tbsp Coconut Milk
- 1 Dash Cinnamon
- 1 Dash Vanilla Extract
- Unsalted Butter

How To Put It Together: 

- Put your eggs, banana, strawberries, coconut milk, vanilla, and cinnamon in a large mixing bowl. Mash them all together. You could also use a food processor.
- Use the butter to grease the bottom of a frying pan
- Heat the pan at a little higher than medium and pour your mixture into the pan
- Stir the mixture around in the pan continuously until it becomes thick and oatmeal like. Make sure to stir the mixture constantly without rest so that it doesn't burn or over cook in any one area.
- Pour the now cooked "oatmeal" into a bowl, top with fresh strawberries, and enjoy!

- Tim

Tuesday, February 3, 2015

How To Make Bone Broth, And Why You Should!

 In the upcoming months you're going to be hearing more and more about bone broth. You know ... the stuff your grandmother made for soups with the left over bones from your chicken dinners! Bone broth isn't anything new, in fact it's a very old concept. The reason you'll be hearing more and more about it on blogs, websites, and in the news is because of it's outstanding nutritional benefits.

 Bone broth is made by slowly boiling the bones of animals over a period of hours in order to extract not only their flavour, but also the nutrients from the bones, cartilage, and fats. By making and drinking bone broth you'll be taking in a ton of great vitamins, minerals, and nutrients for just pennies. In fact, it would be pretty expensive to buy everything that you got from drinking bone broth in supplement form. Plus, drinking a cup of delicious and warm bone broth is a lot more enjoyable than taking some pills! Bone broth provides a large array of amino acids (Arginine, Glutamine, Glycine, Proline) essential for immune function, recovery, gut health, and healthy joints to name a few. Bone broth also gives your body easy access to magnesium, gelatin, calcium, collagen in a form it can digest without issue.

 Magnesium is very important for recovery for anyone who lives an active lifestyle or trains hard regularly. Most people are lacking in magnesium and could use a little more.
 Gelatin helps with joint health and pain while also provides bone building minerals. Gelatin also helps the body absorb protein and can help with the symptoms of leaky gut.
 Calcium is important for the health and density of your bones. For those who are dairy sensitive, bone broth provides a great option for taking in calcium.
 Collagen is excellent for improving skin health and the appearance of healthy skin. Collagen can also help people suffering from bowel disorders (IBS, crones) and other digestive issues.

 Making bone broth is simple and doesn't even require you to be kitchen savvy! The only thing it takes is patience. Making bone broth can take around 20-24 hours! Trust me, it's worth the wait.

 Here's what you'll need ... 

- 4-6 large beef soup bones raw
- 2-4 pork short ribs or neck bones (optional)
- 2-3 carrots chopped in big chunks
- 2 large onions chopped in half
- 6-7 garlic cloves cut in half
- Salt & pepper

How To Put It Together ... 

- Place your chopped veggies in the bottom of a large pot or slow cooker
- Take your bones and place them on top of the veggies in the pot
- Fill the pot or slow cooker with water until full and the water covers everything
- Heat on low until the water begins to rumble
- Remove any scum that rises to the top with a spoon, these are impurities you don't want
- Leave it to simmer for 20-24 hours on low
- Once the 20-24 hours is up, scoop out all the solids with a spoon and filter the broth strainer
- Salt and pepper to taste
- When the broth has cooled enough, place the pot into the fridge and allow it to fully cool off
- A hard layer of fat will form on the top of the broth, remove the fat and throw it out
- You'll now be left with a big pot of "jello like" broth, that's what you want! Warm up a cup in a pot      and enjoy!
- You can keep it in the fridge for up to 7 days
- You can also freeze it in individual servings to keep it for up to 6 months

 There you have it, simple and easy to make bone broth! In a few hours you can be enjoying a nice cup of your own and being doing something your body will love.


Thursday, January 29, 2015

5 Great Fitness Books That Will Change Your Life!

  If you're looking for a few great fitness/nutrition books that I highly recommend, then look no further! The following list are books that I've enjoyed, and suggest to all of my own clients. While no book is a substitution for individualized, personalized, one on one personal training/program design, they sure can be a great supplement! The following books would be an excellent addition to any ones library. 

Five Tibetan Rites - Peter Kelder 
 This is a very old book written in the 30's by Peter Kelder. Kelder claimed to have come across a group of monks who had discovered a "fountain of youth". They taught Kelder five basic exercises that were to be performed daily to improve your health and combat the damaging effects of daily life. The movements greatly resemble many found in Yoga and basic martial arts calisthenics. The "Five Rites" could be used as your morning routine. You can easily find some variation online for free. You can also find YouTube videos detailing "The Five Rites". 

The Armour Of War (E-Book) - By. Tom Furman

 Tom Furman has been involved in health and fitness for longer than some of you have been born. The guy is a "no bull shit" kind of guy who stands by no set dogmas and only uses what works. It's not hard to see why I enjoy his work! "The Armour Of War" is Tom's ebook on bodyweight training. It outlines a basic bodyweight program that can be done anywhere at any time and it's almost painfully direct. It's only $10 at his website, pick it up and enjoy. 

Becoming A Supple Leopard - By. Kelly Starrett

 Kelly Starrett is CrossFit's resident mobility guru and runs . The book "Becoming A Supple Leopard" is loaded with more information than most people can handle on the subject of posture, mobility, and movement. It's good stuff, but comes with a price tag of around $70. Think of this a reference text that can be uses over and over again. 

Building The Gymnastic Body - By. Coach Sommer

Gymnastics strength training for adults has been gaining popularity in the past few years, mostly because of Coach Summer. This was Coach's first book, it's large, and loaded with progressions helping guide you towards your goal of performing some advanced feats of gymnastics strength. While gymnastics strength training isn't for everyone, if it does interest you then this would be a great book to start with. There's one problem however ... the book is out of print and they no longer sell it from their website You can find old copies on Ebay or Amazon, it would be worth picking up if you're interested in gymnastics strength training. 

The Primal Blue Print - By. Mark Sisson

Mark Sisson is a former competitive long distance runner who regularly suffered from chronic illness and injuries. He changed his life by following what he calls "The Primal Blue Print", which is a series of life style laws based around a modified "paleo" diet and natural human movement/exercise. This book is a great place to start for anyone looking to make big changes to their fitness and nutrition without all the confusion. It's clean, simple, and easy to read. You can pick it up at their website 

 For more reading you could also check out a few wonderful ebooks authored by your favourite handsome fitness professional ... yours truly! Self promotion, I'm not above it! You can take a look at the ebooks I have to offer by clicking here

- Tim 

Friday, January 23, 2015

Nutrition & Fitness Tips You Can Learn From Your Dogs

Selfie ... he's new at them.

 This is Beans. He's my all time best friend, nap time buddy, part time pain the ass, and over all ... a pretty cool dude. Beans is a small wiener dog (mini dachshund) and there for, he has a long ... long body. This means, keeping him at a healthy weight is important due to the stress added weight can put on his little spine. Basically, it's my job to make sure this little guy doesn't get too fat and my job to make sure he's fed the right things.

 If you've owned a dog you know it's pretty simple to keep them at a healthy weight. Don't over feed them, don't feed them scraps or crappy food, and let them get a little exercise each day. That's it ... simple and easy!

 And guess what? You're not that much different from your dog!

 Sure, they have different nutrition requirements, but the basic principals are the same for you as they are for your dog. If we're looking at keeping your dog happy and healthy for life, then you wouldn't feed your dog Corn Pops, waffles, and lasagna. You wouldn't allow your dog to lay around the house, never get out to the park, or a walk through the neighbourhood. You wouldn't feed your dog seconds (or thirds) of their meals and then throw them a pop tart for dessert when they're done. Also, if you did all these things and your dog was fat, sick, and unhappy ... I doubt you'd be stumped on why your dog wasn't doing so well.

A little added weight on a walk

  So why is it that so many people can't figure out why they're overweight, unhappy, and out of shape ... yet basically live their lives how they wouldn't even treat their own dog?

 If you're looking to make basic changes that will greatly effect your life, take some tips from your dog:

- Eat a little less! There's no need to stuff yourself at every single meal. Eat until your satisfied, stop before you're stuffed. You wouldn't over feed your dog so don't do it to yourself!
- Don't snack unnecessarily.
- Avoid processed crap and junk foods. You wouldn't feed your dog foods that make it sick, why are you doing it to yourself?
- Eat lots of high quality, nutrient dense, whole foods. Vegetables, fruits, healthy fats, real meats, nuts and seeds need to make up the majority of your diet.
- Get daily activity! Try adding a daily routine to your mornings, resistance train at least 3x per week, walk more. Dog's need exercise and so do you.
- Play! Do things your enjoy. This is a big one you can learn from your dog that helps reduce stress, adds joy to your life, and sneaks in a little more exercise while you're at it.
- Nap if you feel like it when times allows. Dogs nap all the time, and why the hell not? Naps help re-energize your body, help reduce stress, and are a great way to help you recover.

There you have it, it's right out in the open and maybe right in your lap as you read this. Your dog could be the key to your fat loss that you've been missing out on all along!

Naps, he's all about them.


Tuesday, January 6, 2015

A New Year, But Not A New You!

 It's that time of year again! Endless amounts of people take to their Facebook, Twitter, or Instagram and declare their set of New Years resolutions. Maybe you're one of them! More often than not, one or more of these resolutions have to do with losing weight, looking better, eating well, attaining some kind of new fitness skill / PR. Then it's usually followed up with that oh so original saying (sarcasm) "It's a New Year, Time For A New You!".

 Stop, just stop.

 Yes it's a New Year, but there is no "New You" and you didn't have to wait for the New Year to actually make a change.

 It's great that you're looking to make changes in your life for the better. It's an excellent choice to take control of your life and start training with purpose, eating whole foods, and assessing your weaknesses. But it's going to take more than the year changing over to a new one on a calender to make you follow through on those promises to yourself.

 Ever wonder why so many people say they're going to lose weight, watch what they eat, drink less, and at the end of the next year they're still where they were last time? It's because New Years resolutions don't work and they're just a sexy fantasy. Seriously, do you really think your whole prospective on life, work ethic, and bad habits will all do a 180 as soon as the clock strikes midnight? No, of course you don't! So why lie to yourself? Why wait until midnight on a certain date to start?

 Real lasting changes are made by following small steps, laid out in a realistic action plan, with a clear goal in mind. Bad habits are not cured over night, and new positive habits are not formed in a week. It takes consistent effort, will power, and some times a little sacrifice to create lasting change.

 Every single day you wake up is a chance to start on the path to better habits. Every single day could be a step in a better direction. You don't need to wait for anyone or anything, you can start right now. Rome wasn't built in a day, and neither are real lasting changes in your life.  Best of all, they don't have to be that difficult and you don't have to set lofty goals at first, start small.

 For example, you need to lose weight but you're diet isn't so great, you're not training often, and you drink too much. Start small by committing to training 2-3 times per week. Plan on having only 4 "cheat/reward" meals a month. Commit to only allowing yourself 4 drinks per week or try 2 weeks without any alcohol. Work towards those goals diligently and meet them. Then step it up a notch. Commit to training 3-4 times per week, only have 2 cheat meals per month, and avoiding alcohol for 1 whole month. Meet those goals, and then set new ones, bigger ones, better ones ... but still manageable.

 Small changes, adjusted over time, make the gap towards your goal a more manageable feat. This makes your goals a reality. This is how you start becoming a much better version of you ... not a "new you". Don't lie to yourself, stop feeling terrible, and start acting on your goals now. Make the changes, put in the work, track your progress, and set small goals. Reach those goals, conquer them, and move onto new things. Do this, and you'll love where you are next year when everyone else is still making excuses and new "resolutions".

 If you're unsure of how to start, where to start, or you need help achieving your goals, there are always options. Seeking out professional advice and guidance from a skilled fitness coach is a great place to start.

"Today is victory over yourself of yesterday. Tomorrow is victory over lesser foes." - Miyamoto Musashi 

- Tim



Friday, December 5, 2014

Golden Turmeric Tea

 If you're not adding a little bit of turmeric into your diet, then you're missing out on a whole ton of benefits. Turmeric is a spice commonly found in middle eastern dishes that provides a warm aroma with hints of ginger and orange. It's a powerful anti oxidant, anti inflammatory, and may have anti carcinogenic properties! One warm and very tasty way to get a little into your diet is by enjoying a nice rich cup of "golden tea"! It's perfect for the winter season and takes just a few seconds to make.

 Here's what you'll need ...

- 1/2 cup of coconut milk (full fat)
- 1/4 or 1/2 cup of water (depending on your taste)
- 1 teaspoon of turmeric
- 1 teaspoon of cinnamon
- 1-2 teaspoons of maple syrup (or stevia drops to taste)

Here's how to put it together ...

- Take all of your ingredients and mix them together in a small sauce pan
- Warm the ingredients on the stove top until they're warm
- Use a hand blender to blend it all together or pour the mixture into a blender and blend for a few seconds
- Pour the mix into your favourite mug and enjoy!
- This makes one small cup, double the recipe for a larger one

- Tim



Wednesday, November 26, 2014

Basic Daily Routine For Big Results

 Even on a non-training day it's still important to move and have a basic mobility, movement, and structural routine. The right daily routine performed in the morning will help prepare your body for the days demands, energize you, improve your mobility/flexibility, and help maintain a functional body for life. This routine doesn't have to take a long time, 15-20 mins  is enough time for just about anyone. Your routine should include a good mix of joint mobility, dynamic stretching, shoulder mobility, squat mobility, breathing exercises, and foam rolling.

 The daily routine should be thought of as a maintenance and preparatory activity designed to help improve your over all well being. It should help balance your body, alert your mind, regulate your breathing, and warm you up. Don't think about it as a workout! It's important to balance your actions. Your workout is a stress on your body ... it's hard. Your daily routine should help relax and loosen up your body ... it's soft. You should use the time during your daily routine as "moving meditation", a chance to prepare your body and mind for the world outside.

For example, my morning routine goes a little something like this ... 

- Wake up
- Drink 1-2 large glasses of water
- Make coffee with butter & coconut oil
- Drink coffee at standing desk while checking social media, emails, and other news while taking time for my body to get used to being awake
- Take fish oils & vitamins
- Put on music, pod casts, or other back ground noise (it helps me relax) and begin my movement routine
- Roll various parts of my body with a small ball (tennis or lacrosse ball)
- Run through a basic joint mobility routine
- Perform a squat mobility routine
- Perform a shoulder opening and scapula mobility routine
- Hang from my pull up bar moving from various active hangs to passive hangs
- Stretch any areas that feel particularly tight
- Begin the rest of the day!

 Try giving a basic routine like this one a go every day for 1 month and notice how you feel! By making a small change and adding a basic routine to your every day life you'll be amazed by how your body responds. Check out the videos below for examples of a very basic joint mobility routine, squat routine, and scapula mobility routine.

Joint Mobility Routine:

Squat Routine: 

Scapular Mobility Routine: 

- Tim