Category Archives: Fitness

Mind Blowing Barbacoa

BARBACOA

Totally simple to throw together in the morning, this barbacoa recipe is going to transform your Taco Tuesday’s forever. 

TOTAL TIME: 6 HOURS 20 MIN

PREP TIME: 20 MIN

COOK TIME: 6 – 8 HOURs

INGREDIENTS:

  • 3 lbs chuck roast (fat trimmed), cut into 2-inch chunks (or you can cheat and use pre-cut stew meat like I do)
  • 4 cloves garlic, minced
  • 2 chipotles in adobo sauce, chopped (or more to taste – I highly recommend more)
  • 1 small white onion, finely chopped (about 1 cup)
  • ¼ cup pickled jalapeños chopped with juice
  • ¼ cup fresh lime juice
  • 2 tablespoons apple cider vinegar
  • 3 bay leaves
  • 1 Tablespoon ground cumin
  • 1 Tablespoon dried oregano
  • 2 teaspoons salt
  • 1 teaspoon black pepper
  • 1/4 tsp ground cloves
  • 1/2 cup beef stock

DIRECTIONS:

Combine all ingredients in the bowl of a slow cooker. Stir to combine. Cover and cook on low for 6-8 hours, or on high for 3-4 hours.   When beef is tender and falls apart easily, shred remaining chunks with a fork.

Remove the bay leaves.  Grab your favorite tortillas and load up the barbacoa.  Top with your favorite toppings (like slaw, radish, avocado, fresh jalapeños, cilantro…..I think you feel me).

If not using immediately, refrigerate the barbacoa beef with its juices in a sealed container for up to 5 days. Or freeze it for up to 3 months.

“Just tell your story.”

Over the course of the last couple of years, I have had several people tell me that they think Joy and I need to tour the country and speak to people.  Tell our story to the world.  Inspire others.

Well this morning I got the privilege of doing something I have always wanted to do, deliver a motivational speech to a group of folks who have no idea who I am.  Now, I am not in the public speaking business and don’t really have any intention of getting in it but I do know how to speak in front of people.  I do it all the time and I can assure you that unlike the majority of Americans, speaking in front of people is not my greatest fear.  In fact, I might be more comfortable with that type of conversation than a 1 on 1 with a new acquaintance.

So the question you should be asking right now is:

“How did this happen?  How did a group of sane individuals think of you to deliver a motivational message?” 

I know I have asked it a hundred times since I was first asked.

Well, from what I understand, it involved a lot of wine, someone who has an over inflated view of my ability to inspire, a low budget and the need to send some serious love to a group of leasing professional who have been working their tails off for the last year or so.

Enter:  Andrew Bowen – Motivational Speaker

So being dedicated to my craft, I was sure to have a couple of calls with the leaders of this group to find out what message they needed delivered to this team.   Through a lot of dialog that resembled a ping pong match:

Me:  “What message would you like me to deliver?”

Them: “I don’t know, what do you normally deliver?”

Me: “I normally deliver a sales pitch but I doubt that is the message you want.  I can put together anything for you.”

Them: “We just need them to be recharged.   Why don’t you just relate your story?”

And there it was….”your story”.

Those words came up time and time again over the course of the week or so we discussed the message we needed to delivery.  Just tell my story.

Do you have any idea how exposed you feel when the inspirational message is your own story?

What if they are not inspired?  Well it is your story so obviously you are un-inspirational.

What if they find no value in it?  Well obviously you are worthless.

What if they find it a waste of time?  That speaks for itself, you are a waste of time.

So for the last several weeks I have been going through “my story” in my head.  Rehashing it all over and over again so the delivery would be smooth this morning.   Rehashing it until I developed a theme.  “Life on the Line”

This morning came and I drove to the event, ready to share my story.

I shared stories about getting started in student housing

I shared stories about feeling overweight and listless

I shared about a black belt test gone wrong

I shared about breast cancer

I shared about learning from all of it and focusing our efforts on empowering others to live their healthiest lives

Was I inspirational?  I don’t know, you would have to ask the audience but I will say this, it felt great to own my own story.  So go ahead, go tell your story.

My Meal-prep Dirty Little Secret

So I can’t remember the last week that we actually ate all of the food I prepped on Sunday.  Invariably – life happens.

A teen’s event was not planned for.  A worship meeting goes long.  An opportunity to roll presents itself.  Something happens that prevents us from eating what is in the fridge and dictates that we are going to grab something from a restaurant somewhere.

Every.

          Single.

                      Week.

So when for the 3rd week in a row I was about to throw out baked sweet potatoes and chopped peppers, I decided to find a new way to utilize these staples of our week.

Enter:  Sweet Potato Bird’s Nests

These take a bit longer than I would like since the potatoes I use are already baked and take a while to crisp up like I like them but they are awesome.  I will definitely be making these regularly and for sure will do this with a sweet potato hash as well.   Video and the recipe are below.

See the Video Here

Ingredients:

  • Pre-baked sweet potato (each potato yields approximately 4 “nests”)
  • Pre-diced Red Onion
  • Pre-diced Red Pepper
  • Pre-diced Green Pepper
  • Pre-diced Jalepeno Pepper
  • Extra virgin olive oil
  • Salt
  • Pepper
  • Eggs

Directions:

  1. Preheat your oven to 400 degrees.
  2. Spray a muffin pan with cooking spray.
  3. In a medium sauté pan, heat olive oil over medium heat. Add the onion and peppers and sauté until onion is translucent but peppers are still crisp.img_3452
  4. In a medium mixing bowl, mash the sweet potatoes. Add salt, pepper and sautéed vegetables and mix well.                                                          img_3450
  5. Transfer a spoonful of sweet potato mixture to each muffin mold. Press the mixture up against the mold until it is approximately ¼ inch thick leaving a cavity for the egg (to be added later).
  6. Bake for 20 minutes then remove from oven.
  7. Adjust the oven to broil (still at 400 degrees)
  8. Crack one egg for every sweet potato being baked. Add egg to the cavity created by the mold.
  9. Place muffin pan back in oven. For soft yolk eggs remove after 6 minutes.  For hard yolk eggs, remove after 12 minutes.

You have probably noticed that I did not give quantities of potatoes and peppers.   Because this recipe was conceived around leftovers, whatever you have left over will determine how much to use.  You can always cut up more peppers to meet your potato supplies (like I did when I created this one).

img_3453

When you are in the business of helping people achieve their healthiest life, you spend a lot of time talking about food.  Now, it is one of my favorite subjects so I don’t mind at all but one thing that does drive me a bit nuts is hearing from folks that say;

“It’s just so hard to eat clean on the road!!”

Let me get this out there now – No it isn’t!!

It really all comes down to choices.  What choices?

The choice to eat ‘Clean’

We really do need to define what ‘Clean’ means but that is for another post.  In the meantime, you need to decide this before you ever leave for your departing flight.  If you commit to eating right before you ever leave, you are 100% more likely to actually do so (please note that I just completely made up that statistic).

Seriously though, making the decision in advance does dramatically improve your chances of actually following through.  You are much less likely to end up on the wrong side of the rest of these choices if you have already decided to eat clean.

The choice of where to eat:

This is huge.  A restaurant that specializes in grilled seafood is way more conducive to your commitment to clean eating than Burger King.  Sure it may mean that you need to drive a few miles out of your way rather than stumbling across the parking lot to Ruby Tuesdays but in the end it is worth it.

Pro-Tip: I have found that it is also easier to eat clean in the restaurant rather than your hotel room.  This includes take-out orders, which almost always end up wrong (and cold).

Pro-Tip 2:  The exception to the above Pro Tip is the grocery store.  The grocery store is a great option for picking up a clean meal you can take back to your room.

The choice of when to eat:

So I may be preaching to myself on this one but your food options at 11:00 PM are vastly different than at 7:00 PM.  Take that into account as you are planning your day.  Set yourself up for success rather than trying to figure out “Whatever is easy” as you hit your hotel at midnight.

The choice of how your food is prepared:

Grilled over fried.  Baked over sauteed.  Sauce on the side.  Rainbow of colors vs. monochromatic.  If you are trying to eat clean, you should already know most of this but every time you order anything, you have the choice.

However, with all of these choices, the most important one is the choice to not to accept the lie that eating clean is hard to do.  It really isn’t.  It just takes a bit of planning, being willing to order off the menu and the choice to make it a priority.

“Work Harder” – Gary Vanyerchuk

Have you ever heard a speaker, read a line in a book, listened to an interview or a podcast where someone said something that actually hit you square between the eyes?   Yeah, I figured you had.

This past weekend I got to hear Gary Vanyerchuk speak at conference for Beachbody Coaches.  If you don’t know who he is, Google him because his story is awesome but to summarize, he is on the cutting edge of social media branding.  The way he analyzes each platform for its strengths is right up my alley.

Once you know their strengths – play to their strengths.                              

In general his strategy is to make your content work as smart as possible.  It is not just about throwing content out there, it is throwing the right content that is designed to work on that specific platform.

Now with that background out there, what he said that punched me in the face had nothing to do with content, branding or social media.  His message could be boiled down to two words…….

Work Harder!!!!

C’mon??  Really??  I just finished reading 2 of your books and you are going to give me “Work Harder”!?!?.

Then he followed up those two words with this gem;

“It is actually against my best interest for each of you to succeed.  The more of you that put what I tell you into practice, the more expensive my ads become.  So why am I willing to tell you all my secrets?  Because 90% of you will never actually work harder!!”   – Gary Vanyerchuk

The thing is, he’s right.  The vast majority of the 25,000 or so people who heard that message will not put it into place.

“You don’t know how hard I work.  I already work really hard!!  How can I really work any harder?”

I lost track of how many times I heard this over the last 24 hours from conference attendees.

Honestly for me, I knew I could not push back against that line of reasoning.  I can work harder.  Harder on my relationships.  Harder on my fitness.  Harder on my diet.  Harder in my work.  Harder in my business.

I think what most people miss when they hear “Work Harder” is that the message is not necessarily “Work More”.  So what else can it mean?

Work Focused:

Be honest, how many times do you take out your phone to do something specific and end up perusing your Facebook news feed.  Or your Twitter feed?  Or Instagram?  There is a reason I put this one on the top of the list for me, I need to improve here.

Work Efficiently:

I want you to do something for me.  For the next week, keep track of how many times you are distracted from the task you are looking to accomplish and then track what is pulling you away?  Then ask some hard questions:

Am I setting myself up for this?

Is the environment conducive to getting stuff done or distracting?

Am I looking for distractions?

Am I trying to put tasks together that are polar opposites?

Mix it up:

Just like you may use Yoga as a way to practice active recovery on your “rest day” from working out, use things like personal development as a way to “take a break” from work.  I have been in the habit of doing my own personal development in the mornings.  I am going to experiment with splitting it and doing half in the afternoon/evening as a way to recharge.

Work with a sense of priority:

Here is something I am going to try in my daily life – just like I rank tasks A/B/C as to their priority in needing to get done, I am going to rank them in my desire for doing them.  I am not sure what it will look like just yet but my plan is to mix the tasks I like in with those I don’t so I can keep motivation going throughout the day.

So what does your “Work Harder” look like?  What area of your life would you change if you had a magic wand?   Guess what, you do.  It is called effort and it is the only thing you get to control in this life.

Lessons from a near death experience….

So Facebook was kind enough today to remind me that four years ago on this day, I was testing for my black belt in American Karate.  It was a night that I do not remember and one that I will never forget.  That was the night I discovered I had an Atrial Flutter.  It was a night that started a week long hospital stay that included medically induced comas, CAT scans, EKGs and eventually a cardiac ablation (want the full story?  Read it here).

“You do realize you almost died, right?”    –     Dr. Kevin Wheelan

Even though I had just awoken from a 36 hour medically induced nap, couldn’t remember large sections of the previous 48 hours, had two black eyes and was sore everywhere – the severity of my situation did not really hit me until I heard my cardiologist reinforce those words.

The days are now few and far between when I do not think about how lucky I was to survive.  They are also few and far between that I do not think about the lessons that experience taught me.

Prioritize your health:  If I had not made a specific effort in the 18 months leading up to the test, I firmly believe I would not be here today (did you read the link above?).  The majority of the leading causes of death in America are due to preventable diseases that can be controlled/prevented through diet and exercise……so DIET AND EXERCISE!!!

Listen to your body:  If I had not been so hard headed and determined to do whatever it took to get my black belt, I would not have ended up in the hospital.  I knew early on in my test that something was off.  I think I even knew a couple of weeks before that during one of my training sessions.  If I had really listened to my body, I would have had it checked out.

Pay attention to what you fuel it with:  One of the questions that the medical staff asked me repeatedly was did I fuel up with Monster or Red Bull or place energy drink name here.  They only asked me about drugs once.  That crap puts people in the hospital regularly, I avoid it like the plague.

Prepare for the worst:  I have been fortunate to have good guidance on planning for the inevitable.  If I had not made it, Joy and the boys would have been taken care of.  However, not everyone is in that boat.  If you aren’t, get there.  We are not promised tomorrow but we are promised that those around us will have to carry on.  Take care of them.

Bonus learning – If you are in the Dallas area, immediately go to www.lifefight.org and become a member.  Should you or anyone in your family ever need their services, you will thank me.  We spent months of effort and thousands of dollars avoiding a huge medical bill that is completely avoidable.  Think of it like AAA for your family should they ever need air ambulance service.

Pray like it depends on Him:  Between this event, Joy’s Breast Cancer diagnosis, Tyler’s Papilledema and Charlie’s depression, we have learned to pray in earnest around here.  My prayer life got immensely deeper as I recovered and gave thanks daily.   With it came a deeper peace I had not experienced to that point in my life.  Pray like it depends on Him…….because it does.

Now are those the only things that I learned, of course not, but they are the ones that have stuck with me and I think about almost daily.  Knocking on deaths door will change you.  Hopefully I can have done enough knocking for all of us to learn the lessons.

The things you need to bring to Summit that you might not be thinking about.

So we all know that my day job keeps me on the road about 80% of the time (you didn’t think I named this blog after the movie did you?)  Well over the course of the last 15 years, I have identified a few key things to bring with me on trips like the one upcoming this week to Nashville.  For those of you who are not aware, this week 25,000 or so Team Beachbody coaches will gather for great learning, workouts, company updates and of course FUN!!!

While the lessons/guidance below is specifically targeted for the Beachbody audience, anyone who attends any conference can benefit from the lessons below.  So here we go, here are few things you can do now to make sure your experience this weekend is top notch!!!

Plan Ahead:

I cannot overemphasize the need for this in order to make the most of your time.  Look at your track and commitments.  Think about how you are going to get from place to place, outfit to outfit and get the “extras” like visiting The Core in.  If you have not been before, talk to the other coaches in your organization who have as to what was most impactful to them and prioritize.  Then plan on not only the session times but also the waiting time.  Trust me, you do not want to be showing up to anything last minute this week.

Make Single Servings:

If you are anything like me and Joy, you are not even going to consider making it through this weekend without Energize and Hydrate.  However those tubs take up a lot of room in a suitcase.  That is why I always make individual servings in small zip-lock bags before I head out.  The individual packets let me “dump and shake” without any mess to clean up or tub to lug around.  Anything that is left over just gets put back in the tub when I get home (actually for me, I just take it on my next trip).

Pack a……

Water Bottle (that doubles as a shaker bottle):

shaker bottle

This is probably the most important  thing you can remember.  It is going to be hot.  We are going to be working out.  There will be 25,000 of us running around.  The convention center will do their best to keep up with us but in my experience at large conferences, they rarely do.  If you have your own water bottle with you, you can always run to the fountain or restroom and fill up.  Bonus points if it has a built in filter.

Might I also recommend that it double as a shaker bottle?  That way you are only lugging one around with you and saving space in your luggage.

Dish washing soap

shampoo

This one just got added to the list this year.  Think about it, if you are going to use the same bottle for 4 days, you are probably going to want to wash it out.  There is no really good way to do that in a hotel room unless you bring your own dish washing soap.  Just grab a small travel bottle (the kind intended for shampoo, etc) and fill it on up.

Drawstring Backpack

cinch backpack

This is actually just under water bottle in order of importance for me.  With all the running around we are going to do at Summit, these are so handy.  Yes that Coach purse is beautiful but do you really want to bring it on to the streets of Nashville during the super workout?  Didn’t think so.

And guys, this goes double for you.  This fantastic little bag, that packs to nothing in a suitcase, will enable you to bring your phone, wallet, notebook, room key, etc without worry of them falling out of your pockets.  Something that has happened to me multiple times.

Small Wallet

You are not going to need your full wallet with you.  Especially during events like the Super Work Out.  Get a small wallet that will fit your ID, bank card, medical ID and a small amount of cash.  That way, God forbid, if something does happen, it is not your entire life that is missing.

Multi-plug Charger

multi

As someone who stays as many nights in hotels a year as he does at home, trust me on this one.  There are never enough plugs (at least handy ones) in a hotel room.  Now, if you are sharing a room, divide that under-abundance by at least 2.  This small little device is a life saver.

Bonus tip:  Carry it with you to the sessions.  That way, if you need to charge during the sessions, you can always offer to plug it in so multiple people can charge with you.  It is all about being neighborly!!!

Portable battery chargers

battery charger

These are not just for Pokemon Go!  You already know your phone is your life.  The last thing you want is to be leaving the Billy Idol concert (you did qualify, right?  No, its not too late!!), when you pull out your phone to call Uber just to realize it is dead.  Another example of where the weight and space they take up is totally worth it.

Costumes

SillyIdol

As a first time attendee you may be tempted to just “go check it out” rather than go full throttle in participation (I am referring to the 80’s party) – trust me, go full out.  When else as an adult do you get to play make believe like this anymore?

Large zip-lock storage bag

I am talking the storage bags that go under your bed, not 1 gallon freezer bags here.  Your workout clothes are not going to be smelling the most rosy by the time you pack up to head home.  And believe me, you don’t want your bag to be smelling like your workout clothes (have you tried fitting your suitcase into the washing machine before?).  Pack up all those smelly clothes into the bag, zip it up and then IMMEDIATELY UNPACK THEM WHEN YOU GET HOME.

Bonus Tip: Throw a dryer sheet in your suitcase before you leave home.

So there you go, my tips from a RoadWarrior on what you can pack to help you make the most of Nashville and Summit.  Now, this does not even scratch the surface of the things you should have already thought of (like a notebook for all the great ideas you going to glean) but I hope it will help with the more obscure.

Can’t wait to see you all in Nashville!!!  I will be the one in the Leopard Pants with Team #RisingPhoenix!!