Sweet potato Thai coconut curried shrimp

Mmmm you guys this meal is so delicious! It did not take long to make either. The most difficult part is peeling the shrimp and even that isn’t bad!

I like to buy fresh shrimp or USA farmed. From the research I’ve done you should avoid eating any imported farmed shrimp. I won’t eat shrimp too often – but once a month or so is fine. This dish could also be made with chicken and I will likely test that recipe out soon!

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Ingredients:

1 lb fresh shrimp, peeled (avoid imported farmed shrimp; choose USA farmed or fresh gulf)
4 sweet potatoes, peeled and chopped into cubes
1 white onion, chopped
1 bunch green onion, chopped
1.5 cans organic coconut milk
1 cup water
2 handfuls organic fresh spinach
1/2 cup chopped raw cashews
Handful chopped cilantro
3-4 tbsp curry paste
1 tsp garlic powder
Dash of salt
Dash of cayenne pepper
Splash of fish sauce
Jasmine rice – for serving

Method:
1️⃣Prep your potatoes by preheating oven to 425 and cook them on a baking sheet with some coconut oil, salt and pepper. Cook for 30 minutes, tossing once.
2️⃣For the curry: Heat some coconut oil in a large pot over medium high heat. Add your onion and green onion and stir until fragrant. Next add the curry paste and stir until combined. Now add the water and coconut milk and bring to simmer.
3️⃣When the potatoes are almost done roasting in the oven, add your shrimp and spinach to the pot and bring to a boil. Reduce to medium low and let cook for just a few minutes until shrimp appear pink (they don’t take long and you don’t want to overcook!)
4️⃣Add the splash of fish sauce, garlic powder, cayenne pepper.
5️⃣Lastly, stir in the cashews and cilantro and sweet potatoes. Cook for an additional 5 minutes on low.
6️⃣Serve with jasmine rice.

Serves about 8!

A FEW FEBRUARY WORKOUTS

I am going to list some of my fav workouts from this past month.  Try them out to get a great workout in! Feel free to print this or put these in your phone and do some of them this week. Even if you have to do considerably less weight than I do, by all means do it. Anyone can scale these to their liking.

WORKOUT 1 – full body/cardio/plyos

  • 1000-800-600-400-200 meter row, rest 1-2 mins in between, row at 90% max
  • 10-8-6-4-4 pull-ups, strict (work up to these! do slightly assisted if needed)
  • 10-8-6-4-2 bodyweight dips (work up to this!)
  • 50-40-30-20-10 KB swing (I used 50#). Every time you have to put the KB down perform 10 burpees.
  • finish with 6 SETS handstand pushups to failure (I did 7,5,5,5,5,4 reps)

WORKOUT 2 – legs and chest

  • Back squat: perform 3×6-8 (I do 145#) heavy followed by 3×3, very heavy (I used 155#)
  • Bench press: perform 3×6 (I did 85#) followed by 3×1 heavy triples (I did 105#)
  • Incline DB press: perform 3×6-8 heavy (I use 80# total)
  • Hip thrust: perform 4-5×10 (I did 205#)
  • Landmine bar press: 4×6-8 each arm (I put up to 20# on the bar)
  • Goblet standing backward lunges with DB: 6×30 alternating legs (I used 35#, 40#, 45#, 50 and 55# DBs)
  • 3×20 sumo band walks
  • 3×20 seated band abduction
  • GO GET THESE BANDS NOW 😉

WORKOUT 3 – SHOULDERS

  • 3×20 DB snatches
  • 3×20,15,10 lat raise; progress heavier with weight (I did 10#, 15#, 20# DB)
  • 3×15 plate front raise (I use 25#)
  • 3×20 KB swing (I used 50#)
  • Farmer carries – perform 3×200 feet with heavy DBs (I use 110# total)
  • 3×1:00 weighted plank (25# on back)
  • 3 rounds:
    • 10 hollow body rocks
    • 10 tuck ups
    • 8 v ups
    • 10 second hollow hold
  • finish with 50 ball slams (I use 20# ball)

WORKOUT 4 – back

  • Deadlifts work up to heavy sets of 3 followed by 3×6 at 75% max
  • 4×8 heavy landmine bar rows (I use 75#)
  • Perform KB row on GHD (glute ham developer) I did 4×10 with 20# KBs
    • superset wall sit with KB “punches” (12)
  • 4x close grip pulldowns (aim for 10 heavy reps)
  • 4x wide grip cable row4x15 weighted back extensions (I use 35# plate)

WORKOUT 5 – full body/shoulder focus sorta

  • 6 rounds max effort of
    • 400 meter row
    • 12 KB swing 45#
    • 15 burpees
  • Then:
  • 6 sets landmine bar press per arm, heavy
  • 6×10 DB snatch
  • 3×30 Russian twist with 35# plate
  • 2×1 minute side elbow plank

WORKOUT 6 – full body/leg heavy

  • 1K meter row warmup
  • 4x failure pullups
  • 5 rounds of:
    • 16 weighted walking lunges (I used 60# total DBs)
    • 50 mountain climbers
    • 16 weighted walking lunges
    • 50 mountain climbers
    • 15 KB swing 50#
  • 4 rounds:
    • 8 weighted pushups (25# bumper plate on back)
    • 50 High knees
  • 3×10 TTB (toes to bar)
    • superset 24 jump lunges
  • 3xfailure body weight dips

WORKOUT 7 – shoulders/cardio

  • 1000-800-600-400-200 meter row (90% max each row)
  • 10-20-30-40-50 DB snatches, 35#
    • in between each set do 15 burpees (so that is 5 sets of 15 burpees total)
  • 3×35 banded clamshells
  • 2×10 fire hydrant (heavy band)

WORKOUT 8 – lower body

  • 5×6-8 heavy back squat (I am in the 145# range)
  • 4×20,15,15,15 KB swing 50#
    • superset 10 goblet squats with 45-50# DB
  • 3×12 heavy RDL with DBs (I used 90# total)
  • 3×10 heavy hip thrust (I work with around 200/210#)
  • 5 sets 12-15 weighted calf raises (I use 130-150#)
  • 4×10 butt blaster
  • band work – sumo band walks and clamshells

WORKOUT 9 – shoulder and core focused

  • 4 ROUNDS:
    • 10 db thruster 60# total
    • 30 pistols, 15 per leg, hold 15# DB
  • 4×8 weighted pushups (25# plate on back)
  • 3×8-10 single arm lat raise (I use 20# DB)
  • 3×15 single arm lat raise (lighter weight here – 15#)
  • 4×8 single arm upright row (35-40#)
  • 4×10-12 plate front raise
  • 3xweighted plank to failure (aim for 1 min at least with 25#)

AT HOME WORKOUT – NO EQUIPMENT NEEDED!

If you struggle to get to the gym, don’t fret. You can get a great workout in at home with just your bodyweight. Try out this circuit and let me know how it makes you feel! Should take you 30-45 minutes max! Rest as needed but try to push through everything  quickly and efficiently! So many people feel that if they cannot go to the gym for 90 minutes then they cannot even work out and it’s not true – you gotta get out of that mindset! This workout is so good for your entire body – strengthening and working your heart at the same time. I promise you will sweat and be out of breath and fatigued by the end.

You can rest 2-3 mins after each circuit, but, do complete all circuits as 1 workout. Try and do all of the allotted rounds, too!

CIRCUIT 1 – 8 ROUNDS

  • 25 Air squats (deep squats! No half-reps)
  • 15 Pushups (lower chest to ground as much as you can and lock elbows each rep)

CIRCUIT 2: 6 ROUNDS

  • 20 Jump lunges (each leg is 1 rep)
  • 50 Mountain climbers (each leg is 1 rep)

CIRCUIT 3 : 4 ROUNDS

So that’s it! Again, you can lessen the rounds if necessary, but, if I were to do this exact workout I would do it as is. So go get to work!

Easy overnight oats with berries and pecans

If you have busy mornings, you can make this easy recipe the night before. It takes about 5 minutes total – to toss it all together in a container and you’ve got a delicious, filling, nutritious breakfast ready to eat! I love this breakfast for the mornings I have clients at 6 AM. I pack it and eat it after I finish training. Try this out and let me know what you think.

INGREDIENTS:

  • 1/2 cup raw oats
  • A few dashes of cinnamon
  • Handful of rinsed blueberries
  • 1 tbsp chia seeds
  • canned, organic, full fat coconut milk (about 1 tbsp)
  • 1/4 cup water
  • 1/4-1/2 scoop Julian Bakery vanilla paleo protein
  • sprinkling of unsweetened shredded coconut
  • Raw pecans
  • Raw honey

METHOD:

Mix all ingredients well in a small jar or container. Drizzle with raw honey. Store in fridge overnight or make multiple servings and they will all keep in the fridge for a few days. Eat the following morning. Enjoy! You can mix this up, too, and add different fruits if you wish. Anything goes. I personally like to add the protein powder for extra protein! Between the protein powder, oats, chia seeds and nuts this meal is about 16 grams of protein!

 

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Perfect steel cut oatmeal

This is the best oatmeal – hands down. It takes about twenty minutes to make but every weekend I look forward to having the time to make it and relax and enjoy my coffee with this oatmeal. During the week I’m up early at the gym so I don’t have time to make this, but, it’s SO great to have it on weekends! Here’s exactly what I do:

ingredients (serves 2):

  • 1/2 cup organic steel cut oats
  • dash sea salt
  • 1 chopped banana
  • 1/2 tsp pure organic vanilla extract
  • 2 tbsp chia seeds
  • 1/2 tsp cinnamon
  • About 1/2 – 1 tbsp grassfed butter (must be grassfed!)
  • 6 tbsp egg whites (Extra protein! I buy plain carton 100% egg whites)
  • chopped raw pecans, for topping
  • 1/2 tbsp pure organic maple syrup

method:

Take a medium sized stainless steel pot (I do not use nonstick anything) and put your oats, salt, banana, cinnamon, butter and 2 cups of water inside. Bring to a boil. Reduce to medium low and add your vanilla extract and egg whites and let simmer at this temperature about 8 minutes, stirring occasionally. Now reduce temperature to low and add the maple syrup. Let cook an additional 5-8 minutes until all liquid is absorbed and the texture is creamy. Lastly, mix in the chia seeds. Spoon evenly into two bowls and top with raw pecans.

Enjoy!
**Side note and update: this oatmeal is great to make in bulk and reheat in the mornings when too busy to make a breakfast (most of you are busy)! I love to make this and store in jars and microwave on my busy AMs! Yum!

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“Bulletproof” coffee

You need to google bulletproof coffee, first of all, because I did not come up with this! I do a slight variation of the original bulletproof coffee as I use organic, unrefined coconut oil and then of course grassfed butter. I don’t always make this in the morning – I don’t drink this before I go workout – but I do make this on the weekend or for an actual breakfast if I am not in the mood to eat something right away. It’s loaded with HEALTHY FAT – so don’t be scared to try this because it’s coffee with butter. It is actually very nutritious – the health benefits of grassfed butter and coconut oil are immense! The butter has to be pure, grassfed butter because we do not want to consume any of the antibiotics or hormones that a conventional cow would have been fed. Organic or grassfed butter would not come from an unhealthy cow. And truly we are only as healthy as the meat/eggs/butter/FOOD we eat which is why I NEVER purchase factory farmed meat!

Anyway, back to this bulletproof coffee! Healthy fat in the morning is perfect for you because it will keep you full compared to a carbohydrate rich breakfast. If you eat nothing but pure carbs for breakfast, such as a piece of fruit, you are spiking your blood sugar and you will find yourself pretty darn starving after about 1.5 to 2 hours! Which is why if you drink coffee with all of this healthy fat – you won’t spike your blood sugar at all. These healthy fats are so good for your brain, digestive system, your skin, etc., and when you combine it with organic, high quality coffee beans, you have an antioxidant rich drink. So if you are the type who hates to eat breakfast – this is the absolute perfect breakfast for you! Try it out – I promise you will love it. It is also a great way to get yourself off of the sugar habit in your coffee because this is creamy and tastes like a bad-for-you Starbucks beverage – though this isn’t bad for you at all! It is very simple to make so here is what I do:

First, I buy organic coffee beans. Organic is imperative because coffee beans are highly sprayed with pesticides and we do not want to consume those pesticide residues. Organic beans also taste better than conventional coffee – trust me. I prefer darker roast beans and I also use a French press. I recommend you get one of those too, they’re very easy to use and cheap. Just get on amazon and look up “French press” and get one.

I pour filtered water in the French press, filling it almost to the top, and then I pour that in my stainless steel tea kettle and bring it to a boil. I then take about 5 tbsp of coffee and put that in the bottom of the French press and wait for my water to finish boiling. Then I pour the water on top of the grinds, lightly set the plunger on top of the water, and let steep for exactly 8 mins (7-9 minutes is the rule). Once my timer goes off, I plunge the water/coffee and it’s ready to blend.

I pour the coffee in my blender, add about 1/2 – 1 tbsp grassfed butter and 1/2 – 1 tbsp organic unrefined coconut oil and blend (use a towel over the top of the blender as sometimes it splatters). Blend for just about 8 seconds or so, doesn’t need too much! And pour into large mugs. You now have the creamiest, richest, most delicious coffee ever!

YUM!

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Ingredients:

  • French press
  • Organic, high quality coffee beans (ground)
  • Grassfed butter (1/2 to 1 tbsp)
  • Organic unrefined coconut oil (1/2 to 1 tbsp)
  • Blender

Method:

Make your coffee as you normally do, I prefer using French press. Trust me, once you go French press you never go back to regular coffee! Pour your coffee in the blender and add the coconut oil and grassfed butter. You don’t have to be exact here – just a little of each will do! Blend on low for a few seconds, pour and enjoy. You are welcome!