Clear Nutrition For You

In todays podcast, I bring John Miller back and we talk about the "lies" or misconceptions people have about their nutrition, health, and body composition.

It's hard to admit you need to work on your nutrition. It's hard to know what to do differently.  Changing lifestyle and habits can be difficult.  To avoid these struggles, we often come up with "reasons" why we can't accomplish our goals. These "reasons" are often misconceptions or straight lies we tell ourselves to avoid the hard work.

Have you found yourself saying: "I'm getting older and that is what just happens", "I just need to workout more", "I already eat pretty good" or "This is just what my body looks like or feels like"?  If so, we address these lies and help you uncover the truth about how to make real change.

This podcast is the answer to "what for dinner?"  Want a quick easy healthy meal for your family?  Listen to this podcast and follow along on Instagram to learn how to make it.  Not only do we cover the basics of this delicous meal but also options to turn it into leftovers for future meals (everyone knows I love left overs.

Chicken Maribella

Ingredients:

• Boneless skinless chicken (breast or thighs)
• Green olives (halved) to taste
• Jar of capers
• Artichokes (roughly chopped) to taste
• 1/2 Cup of olive oil
• 1/2 Cup of red wine vinegar
• 1/4 Cup of oregano
• salt and pepper to taste

Steps:

1. Mix the olive oil, vinegar, and oregano in a mixing cup.
2. Place the chicken in a baking dish and pierce with a fork.
3. Add the olives, capers, and artichokes to the dish.
4. Pour the marinade over the chicken, make sure it is covering all the chicken pieces.
5. Cover with plastic wrap and place in the fridge.
6. Let chicken marinade in the fridge till ready to cook.
7. Let  the dish sit on the counter for 30 minute to take the chill off and preheat the oven to 385.
8. Bake at 385 for about 45 minutes till bubbly and the chicken is 165.
9. Enjoy with a nice veggie side (broccoli, asparagus, brussel sprouts, etc..)

Kate started offering Yoda @crossfitcocoabeach and they are turning into my new favorite way to start off Sundays.  In this episode I take with Kate (AKA Wings) about how she took the opportunities presented by Covid and created a new life for herself. She has great stories of her mom teaching her about being healthy, she explains all the work she does to make sure the yoga class is tailored to crossfiters and our interview gets interrupted by one of the many family members she has in Cocoa Beach.  I would encourage all of you that live in Central Florida to attend a class and you can also follow her on @pono_wellness .  No matter where you live talking with Kate reminds me that there are many paths to a healthy lifestyle but and the key is for you to find the one that works for you.

We have all heard the saying "failing to plan is planning to fail" that is the truth with your nutrition too. If you don't have a plan about how you're going to eat, you are planning on eating poorly.  In this podcast John Miller returns to talk about nutrition and the importance of having a plan.  

We just wrapped up a consistency challenge at Crossfit Cocoa Beach.  On this podcast Cristina and I discuss what we saw as wins and opportunities with the consistency challenge.  

In this podcast we update everyone on strategies that work really well with questioners.

We've covered Obligers and Upholders in previous podcast.  This week we take on questioners.  Remember these strategies can work for anyone so if you hear something that resonates with you do it!

Forming new habits is really tough.  Knowing yourself better will help you develop routines and habits that stick.  In our last podcast, we discussed Gretchen Rubin's framework of The Four Tendencies to help identify how you meet inner and outer expectations.  Our next few podcasts will focus on how to use your specific tendency to build long lasting change.  We start with the most common group - the Obligers - and offer three tangible strategies to building habits that work well for Obligers. 

Stay tuned for more tips and tricks in upcoming episodes as we cover the other tendencies - Upholders, Questioners, and Rebels.

Should my kids workout?  How old until kids should lift weights?  Why do my kids only want to eat Pizza?  What makes a good fitness program for my kids?  These are all questions I get asked; and asked myself while raising children.  Todays episode may not give you the answer to all these questions but I do think the conversation will help you find the right decision for your family.

I talk with my son Thor about these topics today.  Thor is a PGA professional and fitness coach.  He has a passion for helping kids find health and wellness; and to this end runs several classes focused on kids fitness.  Also as my son we dealt with the normal challenges parents have with raising children and I thought it would be interesting to get his opinion on how we balanced health and wellness with being "a kid" 

Are you are confused by all the "diets" and which one will give you the body and health you've dreamed of?  This podcast is for you!

I bring John Miller back for a repeat performance and to continue our conversation about nutrition.  Today we talk about all kinds of diets; from Keto, to Intermittent fasting, counting macros, vegetarian and more.  We explore the pros and cons of each and when they might work best for a person.  I hope the conversation will help you better identify what you need to do to make lasting change, 

Thanks again John for taking the time.

There should be a goal for every workout you do.  Are you trying to get faster?  Are trying to get stronger?  Do you want to build stamina?  Do you want to increase your explosiveness?

When a workout is designed the person programming it has a goal in mind.  In this podcast I talk with Victor about how to understand what the goal of a workout is and how to make sure you achieve the intended goal.  

Hope you enjoy.

It's time for all of us to move forward and get the most out of everyday.  Routines help deliver results, they keep you focused and productive.  Winning the morning is a key part to setting up a routine for yourself.  Today I give you some tips on how to ensure you win the morning and have a great day.

Ben has made significant changes in his health and fitness.  He's taken the time to build a plan that really works for him.  He took advice and learning from many different places, kept the stuff that worked and let the other stuff go.  He's built great habits and routines that will support his continued growth.

The content of this podcast is awesome!  The sound quality,  not as good.  I was disappointed when I heard how this sounded, but decided the content was so good I would publish it anyway.  Even before this conversation I appreciated everything these guys did for Crossfit Cocoa Beach and this reinforced my appreciation for how much they care about the people and the entire community.

I talked with Sam about her fitness journey and the great results she has seen through Crossfit and a simple nutrition focus.  We also talk about how her fitness is influencing her daughter in so many cool ways.

Lastly she talks about her goals as a teacher an what she is doing to help her class be successful while distance learning.

Laila Hansen is a nurse who works at Melbourne Regional .  She is active member of the Cocoa Beach Crossfit community and I thought it would be great to hear from her as we all go through this Covid 19 thing.