Post Surgery Injury Rehab 10 Week Fat Loss

Lean Goal


I’m so proud of my client Mikyo who has reached his lean goal since starting his program at the end of September this year. He’s a great example of what can be accomplished by commitment to the right program specifically designed for him. He’ll be switching to a maintenance phase for now, then once he’s fully recovered from surgery, and cleared to exercise appropriately, he’ll go into a build phase.

Client Progress



Client progress pics. She’s enjoyed some fat loss and reshaping (booty-build!) and is now dialing in her nutrition to focus on getting leaner. We’re both looking forward to seeing her continue this work of art she’s sculpting.

Split Pea Soup with Ham

This time of year the temperature drops and I love making big pots of soup for my family. Here’s how I fit this comfort food on-plan:


1/2 chopped red onion
2 Tbs minced garlic
20g Extra Virgin Olive Oil (EVOO)
245g mini peeled carrots, sliced
388g unpeeled red potatoes, chopped into 1/2″ cubes
454g (1 lb) dried split green peas
8 C water
1 smoked ham hock
fresh chopped oregano, parsley, thyme and basil
fresh ground black pepper
smoked sea salt

In large pot, sauté onion and garlic in EVOO until translucent, about 8 minutes. Add remaining ingredients and bring to a boil, then simmer, covered for about 90 minutes, stirring occasionally. Remove ham hock before serving or storing.

I count the calories for EVOO, split peas, potatoes and carrots, and the total for this batch is 2066 calories. I weighed the batch after cooling, prior to storing, and the batch weight is 3056 grams.

The calories in this recipe are primarily carbs, so this counts for the carb portion of my meal. For my M2 I get 150 calories of carbs, so I divide 150 cals by total batch cals (2066), then multiply by batch grams (3056) to get grams of this recipe for my M2, which is 222.

For my protein, I choose a lean ham that is 100 calories per 84g serving. I get 158 cals of protein for my M2, so I divide 158 cal by 100 cal, then multiply by 84g, so I get 133g of ham for my meal. I cubed it, sautéed it briefly on a cast iron skillet and added to the soup.


60 Minute Full Body At Home Strength Workout Video Tutorial

Here’s a simple, thorough 60 minute full body workout you can do anywhere with minimal equipment. Great for traveling, if you can’t make it to the gym, or if you’re just starting out strength training and want to try exercises in the privacy of your own home.

Warm Up: 5 minute moderate cardio (elevates hear rate but can still comfortably hold a conversation. Example: power walk or jog around the block, climb up and down a stairwell, etc.

Perform each exercise in the circuit, one after another, going back to the first exercise in the circuit after finishing the third exercise, for a total of three sets, then moving on to the next circuit. Adjust your exercise intensity so that the last several reps are difficult and require focus to execute without breaking form. Target rep range: 12-15.

Warm up

Circuit I: Chair Squats, Incline Pushups, Band Rows
Circuit II: Split Squats, Supine Lat Pullover, Crunches
Circuit III: Bicep Curls, Tricep Kickbacks, Overhead Press

Cool down stretches

Cherry Chocolate Chip Protein Muffins

It’s back to school time and I’m experimenting with grab and go breakfast ideas that the kids will eat instead of high sugar, low protein boxed breakfast cereal.  Here’s what my seven year old and I baked today and the girls give it two thumbs up!


50g Optimal Nutrition Natural Whey Chocolate Protein Powder
240g (2 C) Oat Flour
1 tsp baking powder
1/2 tsp baking soda
1 tsp kosher salt
350g (3 medium) mashed ripe bananas
1 whole egg + 2 egg whites
21g (1 Tbsp) molasses
60g (1/4 C) unsweetened vanilla almond milk
75g (1/2 C) semi sweet chocolate chips
140g (1 C) frozen cherries

Combine dry ingredients in mixing bowl, add remaining ingredients and fold gently until just blended. Spray muffin pan with coconut oil, then fill each about 2/3 with batter. Bake at 375°F for 20 minutes. Allow to cool for five minutes before removing from pan. If reusing the same pan for the second half of your batch, respray with coconut oil.

Batch macros: 2156 cal, 45g fat, 329g carb, 94g pro
Serving macros (24 muffins): 90 cal, 2g fat, 14g carb, 4g pro

Couple Progress Photos

Couple progress
Progress photos from an engaged couple who decided to include the fee for my remote coaching program in their wedding budget. Their steady progress shows what a great investment it’s been for them. I’m so proud of their consistency and commitment, and I can’t wait to see how far they’ll have come on their big day!

Fridge Clean Out Friday Food Prep

Roasted Chicken & Potatoes
I live with three people who are NOT on macro-managed food plans and sometimes our kitchen collects odds and ends of food I like to use up, finding a way to fit them on-plan.

Tonight I had one sweet potato, a handful of small tri-color potatoes and brussel sprouts. I cubed the sweet potato (skin on) into pieces roughly the size of the potatoes, for even roasting. I weighed each of them separately, pre-cooked to record their nutrition info. Tonight I had 380g potatoes and 483g sweet potatoes. I halved the brussel sprouts, cloved a head of garlic and the odds and ends of partial heads left in the garlic basket, to a total of about two heads. Spread everything out on a parchment lined baking sheet, sprayed for a moment with organic olive oil spray, sea salt & peppered liberally, then sprinkled leaves of young rosemary snipped right then from the garden, from stalks totaling about 18 inches.

Threw the pan in a 450° oven, along with the TexMex Chicken, for about 35 minutes. Weighed after cooling and my totals were:

380g potatoes: 293 cal, 0g f, 68g c, 8g p
483g sweet potatoes: 415 cal, 0g f, 97g c, 10g p
980g batch: 708 cal, 0g f, 165g c, 18g p

I’ll have these for my M3 the next few days, which gets 138 cal carbs.
My meal calc: 138 cal ÷ 708 cal = .1949 x 980g = 191g

Sweet Stuff

When making a lifestyle change to lose excess body fat, many of us find we need to re-set our “sweetometer.”  Processed and manufactured ‘foods’ and beverages contain high amounts of sugar or other sweeteners that can be harmful to our health for a number of reasons.

Some of my nutrition clients use stevia, which is fine. Personally, I don’t like the bitter aftertaste, so I prefer using natural sweeteners such as honey (local if possible!), maple syrup and black strap molasses, both built into my plan and off-plan for special occasions.

I’ve found that our palates quickly adapt to enjoy the naturally sweet taste of fresh food once we’ve kicked the sugar habit.  We also realize what we’ve been missing when we fully experience the complex and subtle tastes of food that was formerly masked by excessive sweeteners.
sweet stuff
Grand Marnier Maple Syrup

Empty and whisk together in heavy saucepan 50mL Grand Marnier per liter of Maple Syrup.  Bring to gentle simmer on medium heat, whisking frequently, then reduce heat to low and continue to simmer uncovered for at least an hour, whisking every five minutes or so.  Allow to cool completely before storing, refrigerated.

Grand Marnier Maple Cranberry Orange Sauce

Here’s the sauce I use for my favorite PWO (Ice Cream Sandwich):
cranberry sauce
20 oz. frozen cranberries
50g Grand Marnier maple syrup
juice and zest from two mandarins or one orange
liberal amount of spice blend: cinnamon, nutmeg, ginger, cloves, cardamom, star anise and vanilla

Combine all ingredients in saucepan and simmer gently for about 15 minutes, stirring occasionally, until cranberries have all burst and sauce begins to gel.

Batch weighed 567g after cooked and cooled.

Serving size: 20g, calories: 20, 0g fat, 4g carb, 0g pro

Text received: off BP meds, cholesterol down

This just in from male client, age 39, down 30 lbs seven weeks in to his plan:

“So I went to dr to today and she wants me off my blood pressure meds and my blood work is best in yrs. cholesterol is down 50 pts.
Thank you”

Yes, he’s a man of few words.  And he’s saving his own life.  I get to be a part of it.  Wow.