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"When life knocks you down, try to land on your back. Because if you can look up, you can get up. Let your reason get you back up." Les Brown


You've heard is said, seen it written, videoed' , memed and more. The most successful athletes and warriors I have every worked with or been around all share this 'pit bull' like tenacity. When they set out to achieve a goal, they will pursue it to the death. If it is truly a God given goal, in reality it gives them life. Same with your fitness program Athletes and Warriors! You are not only getting healthier and stronger for yourself, but for your destiny and all around you who will be affected by your life. So now is the time to commit, convict, and execute for life. Not sure where to start? Well that's where I and our team of trainers and coaches come in. Athletes click here to get your program started. Warriors click here​.

-Coach Nate

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Getting back on track

So you took a break from your fitness routine this summer. You ate, you drank, you relaxed, and ate some more.

Well, now it’s time to face the music.

As you look in the mirror after a summer of less-than-healthy eating… Your body is puffy and bloated. Your joints are achy. Your clothes feel tight.

Maybe you are feeling that way right now.

Here’s how to get you back on the fitness fast track.

1) Find Your Focus

Summer happened. You ate things from the “never eat these” list, you drank more that you should have…but now it’s over.

Draw a line in the sand. You’re back now so the bad eating stops now.

If you’re serious about your fitness goals, then the past few weeks were the exception, and not the rule. Don’t beat yourself up for letting loose. Simply get back up, dust yourself off and get focused.

2) Get Hydrated

While summer days can take on many forms, the end result is most often dehydration and water retention. The only way to restore your balance is to get hydrated.

Your first priority in getting back on track is to drink plenty of water throughout the day. Start with a tall glass of water in the morning, and carry a water bottle with you to sip throughout the day.

Don’t add any artificial sweeteners or stimulants to your water – these will sabotage your hydration efforts. For flavor, add sliced fresh fruit, herbs or vegetables to your water, just like at the spa.

3) Cleanse Your System

For your first few days getting back on track I need you to be extra picky about what you eat. Stick with only whole, real foods like fruits, vegetables and lean meats. Whole, real foods will help to restore balance and block out cravings.

Don’t eat any packaged foods for the next few days. This means no snack foods, processed meat slices, dairy, baked goods or alcohol.

Try the recipe for Creole Chicken and Green Beans below – this is a wonderful, whole food dish.

4) Get Some Rest

As relaxing as summer days are, most end with the feeling of exhaustion. Make catching up on sleep a priority over the next few days.

When your body is low on sleep, it becomes easier to make poor eating choices. You’re also less likely to get back into your workouts if you don’t give your body a chance to rest.

Aim for getting a full 8 hours of sleep each night.

5) Jump Back Into Your Exercise Routine

It’s time to sweat out all those indulgences. So lace up your shoes and put on your favorite gym clothes. When you start your first workout, ease in slowly. Take the time to warm up and stretch your muscles before powering up to a solid 30-minute routine.

I have just the exercise plan for you – one that will not only help you recover from your summer but will help keep you motivated and going strong in the future.

If you haven’t joined yet, now is the perfect time for you to start. Together we will get you to your goals with my results-driven method.

Simply call or email me today to set up your first workout.

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Time To Get Back At It

You may feel tempted to skip your workouts rather than jumping back into your fitness routine but be warned that it’s a slippery slope. One day slides into the next day and the next day. Before you know it the holidays are here and you still haven’t gotten in a workout.

Jump into your workouts immediately. Sure, you’re going to feel a little rusty on that first day back but remember that the sooner you get back into the swing of your routine the better. You can do it!


Creole Chicken and Green Beans

Most comfort food dinners are packed with unhealthy fats, unnecessary calories and obscene levels of simple carbs…and flavor, lots of flavor. With this comforting Creole Chicken and Green Bean Dinner I’ve left the abundance of flavor, while removing the unhealthy fats, unnecessary calories and those pesky simple carbs. Win-win!

Enjoy this hearty, protein-rich comfort food dinner with a salad of dark leafy greens for the perfect fitness meal.

Courtesy of RealHealthyRecipes.com

What you need
Serves 6

1 Tablespoon olive oil
1 green bell pepper, chopped
1 yellow onion, chopped
1 ½ lbs skinless, boneless chicken thighs, cut into 1-inch pieces
½ teaspoon sea salt
¼ teaspoon black pepper
3 slices nitrate-free bacon, chopped
1 Tablespoon minced garlic
½ cup white wine
1 can (15oz) diced tomatoes
⅓ cup water
1 teaspoon dried oregano
1 teaspoon ground cumin
1 teaspoon dried thyme
2 teaspoons hot sauce
½ lb fresh green beans, trimmed and cut into 1-inch pieces

Instructions

1. Place a large skillet over medium-high heat. Add the olive oil, bell pepper and onion. Cook, stirring often, for 5 minutes or until tender. Transfer to a bowl.

2. Add the chicken to the skillet and generously season with salt and pepper. Cook, stirring occasionally, until browned. Add the bacon and garlic and cook for 5 minutes.

3. Add the wine and cook for 2 minutes. Stir in the tomatoes, water, bell pepper mixture, oregano, cumin, thyme and hot sauce. Bring to a boil.

4. Add the green beans, reduce the heat to low and simmer, covered, for 15 minutes. Enjoy!

Nutrition
One serving equals 247 calories, 8g fat, 10g carbohydrate, 4g sugar, 327mg sodium, 4g fiber, and 29g protein

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Nathan Lewis