My favorite power salad.

Makes enough for one or two people.

  • Ingredients
    1/2 cup quinoa
    1 /2 medium avocados
    3 oz. baby spinach
    1/2 a small can of mandarin oranges
    1/4 red onion
  • Slivered almonds

    {For the dressing}
    1-2 cloves garlic, minced (I use 2)
    2 Tbsp. water
    2 Tbsp. olive oil
    1/8 tsp. salt

  • 1/2 avocado
  • 1 small container of Greek yogurt

    Cook the quinoa according to package directions.
    Meanwhile, make the dressing: blend together ingredients and set aside.
    Roughly chop the spinach and place in a large bowl.
    Slice the red onions, and dice the avocado.
    When quinoa is done cooking, add it to the large bowl with spinach and toss. The heat from the quinoa will lightly wilt the spinach.
    Add the red onions, oranges, and dressing. Stir to combine.
    Add the avocado and lightly toss.
    Serve immediately or refrigerate to let flavors blend more.


Sparta’s Strength

One of the things you see in fitness magazines from time to time is the Spartan workout. It’s gained so much in popularity since the movie 300 that there are even Spartan races. What you don’t hear about most of the time is really how remarkable the women were. Spartan women were tough!

  • At age 18 a woman had to pass her physical test to be granted full citizenship.
  • The Spartan woman was educated, with knowledge of the arts, music, war, philosophy and much more.
  • Spartan women were known for their natural beauty and were forbidden from wearing makeup or any other enhancements.
  • Spartan girls were allowed to train like their male counterparts which meant working out in the nude.
  • Unlike their Greek counterparts Spartan women were allowed to fraternize with men in public.

So ladies don’t be afraid to train like a Spartan lady yourself (clothed if your in public though) you can be just as kick-tail as those women any day!


Language warning: Below I’m including a favorite pin of mine from Pinterest. In the thread there is some language so consider yourself warned. :p


Meal Planning Perks and Downfalls

Meal planning is a huge component in a lot of fitness junkie’s lives. From making all the meals and snacks for the week on Sunday to counting macro-nutrients for the week. Major competitors meal plan like a beast. Growing up in a small town in the Midwest, I always was around someone who meal planned not for a competition, but because the nearest grocery store was 30 minutes away. My wife on the other hand grew up in a family that never meal planned in advance. That struck me as rather odd, but after asking around I found out that many people don’t know how to meal plan at all! Time to remedy that little problem.

  • Create a list of meals you would like to have. (I pin my meals on pinterest)
  • Write down all the ingredients you DON’T have
  • Take note of things that are repeated such as proteins
  • Don’t plan on every meal being different. So often there are left overs. For a week of food I plan on 4 meal options then just eat leftovers for lunch and sometimes dinner again.
  • Plan on a variety of different kinds of food. 

Got it? It isn’t really scary once you start planning things out. Now here where the benefits and downfalls come in.

  • Meal Planning feels like it is restricting .“But I don’t want to have that tonight.” Okay to an extent it is a bit more restricting. It can also be a freeing experience if you are one of those people who can never figure out what you want to have for dinner. Vola! You already have a plan. For those of you who are like “I don’t want anything that I planned on.” It’s time to get creative. Try using the ingredients that you do have and make a whole new thing! Creative juices flowing you might just discover the most amazing thing ever.
  • Meal planning saves you money in the long run. Sure paying for a whole week or a whole month’s worth of food can be really scary. I get that, but what you don’t realize is how often you buy the same things over and over because you forgot what you had at home. Meal planning has you review what you have so you are only buying the things you need.

And the big reason meal planning is awesome!

  • With meal planning you are making better choices as to the food that you put in your body. Studies have shown that when we are hungry we make bad decisions. Studies have also shown that when we plan ahead our meals we tend to make choices that are healthier as well. With this in mind by meal planning even if you don’t go crazy about it like a bodybuilder you will start eating healthier naturally if that is part of your goal.

Much love




Have you heard your friends or a YouTuber say this? Ever wonder what it’s from? Well, it is actually from a video from 2014 of a group of friends playing World of Warcraft. During the opening of the video the group of them, 13 in all, are huddled up outside of a room discussing strategies to defeat the horde of monsters inside. You hear a leader talking about various spells and gear to help raise their percentage of victory. He talks about who is to set spells off first and where they are focused. Once they have settled all their gear the leader ask another guy what their percentage is up to at this point and he responds that they are at 33% chance of success. Before he really finishes talking about it one of the the members, Leeroy, says “All right (guns?) up boys, let’s do this.” He follows this up with a battle cry of his name “Leeroy Jenkins” and charges on in. The rest of the team is thrown off guard and charges in behind him. The battle doesn’t last long with the guys starting to curse show to their frustration towards Leeroy’s brash assault.  So if someone says “you wanna do a Leeroy Jenkins” they mean do you wanna just run in all willy nilly and hope for the best. The video can be found at this link. Enjoy


Spaghetti Squash Siciliano

Super yummy and easy recipe for anyone who wants to try something veterinarian but satisfyingly delicious.

1 Spaghetti Squash

1 Jar of Artichoke Hearts

1 Small package of mushrooms sliced

1 Lemon squeezed

1-2 cloves of fresh garlic

1 Tbs of Olive Oil

1-2 Tbs of Capers


Take a sturdy knife and poke a few holes into the spaghetti squash making sure to reach the middle of the squash. This is to let the steam release so it doesn’t explode in your microwave. 😉 Place squash in the microwave and set on high for 7 mins. After the first 7 mins rotate the squash so a new section is facing up. This is for more even cooking. Cook for another 7 minutes. Continue this pattern until the squash gives like a baked potato would. Set aside to cool.

In a small saucepan cook down mushrooms on med low heat until tender with olive oil. Add artichoke hearts, garlic,  and lemon to pan and let ingredients get hot, stirring occasionally to prevent scorching.

Using a sturdy knife cut the squash in half lengthwise being careful to not burn yourself with the steam. Take a spoon and gently scoop out the seeds from the center and throw away. Using a fork, start to peal the squash from the rind by scraping length ways down the squash. It should look like noodles releasing from the squash. Continue to do this until all noodle like squash is removed.

Add veggie sauce to the “noodles” and toss until combined. Add capers as a garnish. Enjoy



Getting into Cold Water (1 min read)

You know that moment when you are starting to get into the water you are about shin deep and you have to start bracing yourself for the shock of the cold that is about to hit your thighs? Yeah, I hate that moment. It’s the point when you are swimming where you go “I like how warm everything is up here, I really don’t want to feel cold,” even though you know as soon as you get all the way in and a bit accustomed to the water it’ll be fine.

Life seems to be like that, or more specifically doing new things seem to be like that. As soon as you burst the bubble of whatever it is that you are trying to do it stops being scary, cold, whatever and starts to be enjoyable. Don’t let the idea of it scare you off. Jump in like a kid and start enjoying life again. 

Planning on Little Planning

Tomorrow we leave on our wonderful 2 week vacation. This is the first time I’ve ever been on vacation for longer than a week and I am excited about it. No, it’s not for the reasons you think. Yes, Hawaii is going to be amazing, but what excites me the most is the ability to sit back and take things as they come. I plan on enjoying the island and have adventures like a true vacation should be. 20 seconds of courage? Let’s go for broke and have 20 seconds of courage a few times a day.