Day 2 I had a handful of Almonds

Day 2 I had a handful of Almonds

vickyday2Woke this morning anxious to do some walking. Found that it seemed a bit more strenuous at first then it did yesterday. I still kept a good pace and by the time I got to my third lap I was having to practically pull my dog Trip along. Typically he is way out in front of me when I take him for walks. This is good exercise for both of us.

I finished and wait about 30 minutes after doing cardio before I went inside of the TA Truck Stop to have breakfast.

I had a 3 Egg White Omelette with, grilled chicken, mushrooms and sautéed onions/green peppers. I substituted the hash browns and toast for sliced tomatoes. To drink I had 2 glasses of water.
I have been staying away from coffee for the past several months. You’d think as a Driver I’d drink lots of coffee but I don’t…

Victoria's Day 2 StepsAs a snack today I had a handful of Almonds.

Theres not a whole lot to do when your sitting waiting for the weekend to be over. I currently do not have a load waiting to be picked up. So I took a 3 hour nap. Got up and took Trip for another walk. This was a very brief walk for him to do his doggie duties.

I ate my dinner out of my truck and it was canned green beans, no salt added and drank more water. My water intake is definitely something I need to focus on more. I need to drink at least 81oz per day. This will be one of my goals tomorrow to drink my recommended amount.

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Day 1 A lot of frustration

Day 1 A lot of frustration

Chicken Salad

This morning I was awaken early by my phone ringing. On the other end was a very WIDE awake Fadi. His voice sounding very enthusiastic for me to get up and start my day. I on the other hand wasn’t ready to get out of my sleeper. I had stayed up till the wee hours of the morning researching different websites for Trucker Exercises and what kind of FREE downloads were available for my iPhone to help monitor my activity level throughout the day. The APP I downloaded to my phone was “Pacer”. I based my decision on reading the reviews and the ease of use.

I knew that I needed to do cardio first thing before I ate breakfast. So I got my dog Trip out of the truck and began walking at a brisk pace around the perimeter of the TA truck stop in Barstow, CA. We walked for a total of 45min and covered just over 2 miles of real estate.

Fadi had told me to make sure I drank plenty of water throughout the day I only consumed 3 – 16oz bottles.

I only ate 1 meal today and that was a Spinach salad with 1 grilled Chicken breast. I put my Lite Ranch salad dressing into a soup bowl and lightly dipped eat bite. Salad dressing can be the culprit to making a salad not so healthy. With this in mind I dip instead of smother. I also ordered a piece of grilled white fish with lemon pepper to eat later today.

Daily Steps

I was asked to measure my waist and thighs. This was quite the eye opener when I saw what my measurement were:

Waist 34.5″
Thighs 25″

Those measurement sound like a mans. Now I have a number to go with the reason I hate mirrors. At least living in a truck elevates me having to look at myself.

My intention today were to unhook my tractor from my trailer and find the nearest Walmart or Stater Brothers to buy grocery’s and some fitness bands. Unfortunately I didn’t get the opportunity to do that but I will tomorrow. I learned that my truck has a head gasket going bad and I was trying to weigh out my options. Bottom line is my truck may not make it back to Georgia. I had to cancel an oversize load and now had to start looking for something lighter to put on my trailer. This has put me under a lot of frustration and stress.

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TABATA Time

TABATA Time

Tabata training is one of the most fast-paced, energetic workouts you can do. Tabata is a form of high intensity interval training that gets your heart rate up and burns more fat in less time, by focusing on completing as many reps as possible in an allotted time period.

Note: Since we’re putting our focus on time, you’ll notice that the category “reps” has been replaced with “time.” You will need the use of a timer and be prepared to work out in intervals of 60 seconds.

So what are you waiting for? It’s tabata time!

Focus: Abs, Calves, Hamstrings, Glutes, Quads

Time: 45 minutes

Warm-up: 100 standing side crunches, 100 jumping jacks, 100 jumping squats

Set 1

4 Sets

Bended knee crunch, straight leg crunch, toe touch crunch (you will lie on your back for all three of these exercises)

Bended Knee Crunch

Equipment: Dumbbell, Mat
Time: 1 minute
Weight: 15 lbs.
Tips & Tricks: Hold one dumbbell in both hands; keep the arms straight as you bring your knees to your chest

Straight Leg Crunch

Equipment: Dumbbell, Mat
Time: 1 minute
Weight: 15 lbs.
Tips & Tricks: Hold one dumbbell in both hands; keep the arms straight as you bring your legs straight up to meet the arms

Toe Touch Crunch

Equipment: Dumbbell, Mat
Time: 1 minute
Weight: 15 lbs.
Tips & Tricks: Keep your legs straight the entire time and reach up with the dumbbell in both hands to touch the toes

Set 2

4 Sets

Squats, Lunges, Toe Taps

Squats

Equipment: Dumbbell
Time: 1 minute
Weight: 15 lbs.
Tips & Tricks: Hold the dumbbell to your chest as you squat down to a seated position and rise up; do not lock the knees when you stand
Single Leg Lunges

Equipment: Bench
Time: 1 minute
Tips & Tricks: Focus your eyes straight ahead – this will keep your back straight; due to the angle of the exercise; it’s okay for your knees to extend over your ankles

Toe Taps

Equipment: Medicine Ball
Time: 1 minute
Tips & Tricks: Focus on tapping the top of the ball with the bottom of the foot to keep the ball in place

Set 3

3 Sets

Dead Lifts, Hamstring Curl, Step Ups

Dead Lifts

Equipment: Dumbbells
Time: 1 minute
Weight: Start with a heavier weight (15 lbs. for women, 25 lbs. for men), increase the weight by 5-10 lbs. after each set.
Tips & Tricks: Keep a slight bend in your legs; do not let the weights drop lower than mid-shin before standing upright
Standing Hamstring Curls

Equipment: Hamstring Curl Machine
Time: 1 minute per leg
Weight: Start with a heavier weight; increase the weight by 5-10 lbs. after each set.
Tips & Tricks: Keep your back straight and a slight bend in the support leg

Step Ups

Equipment: Bench (or stair)
Time: 1 minute per leg
Weight: Start with a heavier weight (15 lbs. for women, 25 lbs. for men), increase the weight by 5-10 lbs. after each set.
Tips & Tricks: Keep the foot flat on the bench and weights by your side; do not lock the knees as you step up one leg at a time

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Save The Bros, Yo!

Save The Bros, Yo!

We’re excited to announce that our very own Fadi Malouf is going to appear in the next Save The Bros video! If you haven’t seen the first one, check it out below and prepare to be warned about the potential collapse of the entire bro nation.

What is Save The Bros, you ask? It’s an initiative by Organic Valley to encourage all the gym rats of the world to stop pumping their bodies with “synthetic junk.” They make a protein shake called Organic Fuel that is made with all natural ingredients – including 26 grams of high-quality protein.  Good stuff.

So check out the video below for a good laugh. And if you’re a bro, take a minute to think about the toxins you may be putting in your body each time you chug a protein shake and check our Organic Fuel – if not for you, for the fate of bro nation as we know it.

Stay tuned for Fadi’s debut in the next campaign!

 

 

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Blended Pumpkin Smoothie and Soup Recipes

Blended Pumpkin Smoothie and Soup Recipes

Pumpkin recipes abound during the end of year holidays. Usually in the form of pies, ice cream, flavored coffee and more.

Thought I would take you a few minutes to prepare a couple blender recipes. Hopefully none of your pumpkin goes to waste!

Pumpkin Pie Smoothie 

Holiday Pumpkin Smoothie

Holiday Pumpkin Smoothie

 

  • 1 cup pumpkin purée, fresh (best option) or canned
  • 1 large ripe banana
  • 1 cup unsweetened soymilk or coconut milk beverage
  • 1 tablespoon honey or agave nectar
  • 1/2  to 1 teaspoon pure vanilla extract
  • 1 1/4 teaspoon pumpkin pie spice
  • 1/2 to 1 cup ice 
Nutritional Info: 
Per Serving:160 calories 2.5g fat, 33g carbohydrate, 5g protein
 
Blend until smooth.
 
Pumpkin Soup 
Pumpkin Soup

Pumpkin Soup

  • 1 Cup Broth, MSG Free, Chicken or Vegetable
  • 1/4 Canned or Freshly Made Coconut Milk
  • 1 1/2 Cup Pumpkin Puree, fresh (best option) or Canned 
  • 1/2 Cup Onion
  • 1 1/2 Garlic Clove
  • 1 1/2 Tbsp. Turbinado Sugar or Brown Sugar (or agave nectar)
  • 1/2 Tsp. Ground Nutmeg
  • Salt / Pepper to Taste
Nutritional Info: 
Per Serving:80 calories 3g fat, 14g carbohydrate, 2g protein
 
For best flavor saute onion and garlic before hand. Blend all elements until hot. (Add warm or hot water to speed up the process). 
 
The time, date and name of the new Blender Training program has been chosen and you are going to love it!
Details coming soon!
 
There is still time to ask me questions before the training begins!
 
 
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Red and Green Christmas – Vitamix Recipes

Red and Green Christmas – Vitamix Recipes

When people think of Christmas, the colors that come to mind are Red and Green. And in the spirit of these colors I have created 2 colorful and delicious recipes using the amazing Vitamix machine. By the way these are my two favorite recipes.

Asparagus-Soup

Asparagus-Soup Blended In A Vitamix

Green Asparagus Soup 

4 Small Petite Potatoes

1/2 lbs. Asparagus

1/4 Medium Onion

3 Cups Water

1 tsp. (Non MSG Vegetable or Chicken Broth or Bullion base)

White Pepper to Taste

Add bullion and potatoes to water and boil until potatoes are soft. Once done add all ingredients to blender and blend on high speed until desired temp and texture is reached. Usually about a 3 to 4 minute spin cycle. Serve and enjoy!

If using broth, substitute the broth with the water.

4 to 6 Servings

59 Calories – 13 Carb / 0 Fat / 2.25 Pro

Red Grape / Strawberry Lemonade

3 Cups Red Grapes 

Red-Grape-Lemonade Blended In A Vitamix

Red-Grape-Lemonade Blended In A Vitamix

3 Strawberry

1/4 to 1/2 Lemon with Rind

2 Cups Ice

Blend all elements on high speed until smooth.

3 to 4 Servings

85 Calories – 23 Carb / 0 Fat / 1 Pro

What is your favorite Vitamix recipe? Tell us in the comments section!

A new blender challenge program is coming soon!

CLICK HERE TO FIND OUT MORE

p.s.

The bullion could be replaced by a broth of your choice, creating a homemade broth would be the best healthy.

If you are not a nightshade fan then try other thickening techniques: 
 
Use avocado instead (but keep in mind the fat content will rise), you could also use vegetable pulp from juiced vegetables, these will also add a thick texture. 
 
And here a re a few additional healthy thickening techniques:
  • Add healthy gluten free flour – I take a few tablespoons of flour and mix in a tiny bowl with some of the broth. Make sure all the lumps are out and then whisk back into the main mixture.
  • Add cornstarch – Same exact procedure as above
  • Arrowroot works the same as cornstarch or flour
  • Another great addition is tapioca flour as it will act as a thickener also
  • Adding silken tofu will also thicken a soup
  • Ground nuts make a great thickener and add flavor – It also yields a lighter result than cream
  • Add yogurt – If at all possible, goat yogurt or coconut yogurt
  • Pureed or mashed squash such as acorn or butternut has the same effect
  • Pureed pumpkin or yam will also work – Just be aware that they have different flavors and if the flavor is compatible, it’s delicious!
  • Pureed carrots and parsnips, but with the parsnips it needs to be a parsnip-compatible soup or stew as it is quite flavorful, too
 Hope at least one of the above options workout for you!
 
Yours in health,
 
Coach Scott
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