Rich Froning - Crossfit Games Champion / Advocare Endorser

Rich Froning has won the Crossfit Games 3 years in a row (2011, 2012, 2013) giving him the title - "The Fittest Man On Earth." It's also been confirmed that he has been using Advocare products for the past 3 years - Any Questions?

Newsletter - 4 Must Have's In Every Meal

4 MUST-HAVES in every meal

This may be the most important message of the year regarding your eating plan for 2014.

If you use these 4 strategies with every meal, I guarantee you'll have an amazing physical transformation this year...

1) Pay attention to the cooking method
The way a meal is cooked determines how many calories, how much added fat, and the number of nutrients that survive. This simple factor will make or break your weight loss goal.

Avoid foods prepared like this:

• Fried and battered
• Processed and packaged
• Doused with cream sauce
• Sauteed

Choose foods that are prepared like this:

• Grilled
• Baked
• Broiled
• Steamed

2) Your meal should be mostly protein
The bulk of your calories should be coming from a quality source of protein. With the first guideline in mind, these will be high quality, healthfully prepared.

Good choices of protein include:

• Fish
• Chicken
• Turkey
• Egg
• Lean red meat
• Beans

3) Include lots of fiber
Fiber is a huge part of eating healthy and being lean. Fibrous foods will fill you up while delivering vitamins and nutrient in low-calorie packages. Fill at least two thirds of your plate with fibrous vegetables.

Try these forms of fiber:

• Salad
• Seasonal vegetables
• Fruit
• Legumes

4) Lay off the starches
Here's where many well-meaning dieters lose it. The facts are simple, in order to maintain the low-carb, high protein diet required for healthy weight loss, there is no room for starchy foods.

Starches to Avoid:

• Potatoes
• Pasta
• Rice and cereal
• Bread and crackers

For faster results, pair your clean eating with a challenging exercise routine.

If you're serious about transforming your body then call or email today to set up a consultation with me. Together we will create the perfect program that will quickly get you into the body that you deserve.

Don't wait! Let's get started today...

The 80-20 Rule

In order to achieve the amazing fitness result of a lean and toned body you'll have to workout hard and eat right...at least 80% of the time.

Don't fall into the trap of feeling like you have to eat perfectly and exercise hard every single day. Then if (when) you fail to meet that unreasonable expectation, you fall off the fitness wagon.

You can't win by having a '100% or nothing' attitude towards fitness. You're human, you're going to have a bad day, a sick day or just an off day. Allow yourself 20% of grace and be sure to workout hard and eat like a champion the other 80% of the time.

Chinese Zucchini Noodle Bowls with Pork Meatballs

Using a spiral slicer to turn zucchini into long, noodle strands is a fantastic way to enjoy comfort food without guilt. These Chinese Noodle bowls are filled with flavor, fiber and lots of tasty protein. Meals like this are exactly what you need to reach your fitness goals. Servings: 6

Here’s what you need…

For the MeatBalls

• 1 lb ground pork
• 1 teaspoon Chinese 5-Spice powder
• Sea salt and black pepper
• 1 inch fresh ginger, peeled and minced
• 1 clove garlic, minced
• 1/4 cup almond flour
• 2 green onions, minced
• 2 teaspoons sesame oil

For the Noodle Bowls

• 1 Tablespoon sesame oil
• 1 inch fresh ginger, peeled and thinly sliced
• 2 cloves garlic, minced
• 4 green onions, thinly sliced
• 1 red bell pepper, seeded and thinly sliced
• 4 baby bok choy, thinly sliced
• 8 cups chicken broth
• 2 Tablespoons coconut aminos
• 5 organic zucchini, peeled and run through a spiral slicer

For the MeatBalls

1. Preheat the oven to 400 degrees F. Place a wire rack on a rimmed baking sheet.
2. In a medium bowl combine all of the meatball ingredients. Mix well with your hands until all of the ingredients are evenly combined. Form golf ball sized balls and place on the wire rack. Bake for 25-30 minutes, until fully cooked.

For the Noodle Bowls

1. In a large soup pot, place the sesame oil over medium-high heat. Add the ginger, garlic, onions, and bell pepper. Cook for 4 minutes. Add the bok choy and cook for another 4 minutes. Add the broth and coconut aminos. Reduce the heat to medium-low.
2. Use a vegetable peeler to remove all of the green skin from the zucchini. Cut each zucchini in half, width-wise, and use a spiral slicer to create long, angel-hair noodles. Add the noodles and the cooked meatballs to the soup pot. Simmer over medium-low heat for 10 minutes. Serve in shallow bowls, drizzled with sesame oil and sprinkled with minced green onion. Enjoy!

Nutritional Analysis: One serving equals: 199 calories, 18g fat, 170mg sodium, 21g carbohydrate, 2g fiber, and 18g protein. 

Walk It Off

Hey gang,

Sean here and I have to tell you about a refreshing NEW routine I've been doing for a little while now that has TRULY helped my spirit, stress levels, heightened my mood and helped me relax as well as boosted my performance in the gym.

This routine doesn't involve any kind of gym membership, equipment, pre or post workout supplement, training partner, hell, even shoes are optional on this one.  All you need with this routine is to get outside and WALK!

Yeah seriously, my new routine has been a daily 20-30 minute outdoor walk.  And I'm not even talking about Ranger Walking (Power walking), jogging or anything strenuous here, just a casual, leisure walk outside that even includes actually STOPPING and smelling the roses.

You're Kidding Right?

No, I'm not.  Listen, I know that I'm always talking about Heavy Lifting and high intensity training and I always had this thought process that I didn't "Need" to walk because I getting everything I needed from my Hard Training.

Why do I  need to walk to burn a few extra calories when I can get it all done with a Hard, Heavy weight training session and sprints, right?

Well, what I've come to realize is, this isn't about burning more calories or adding another activity to my training regimen.  It's about a State of Mind.

I lead and live such an active, high energy lifestyle with my businesses, training and even fun activities that it does create a lot of stress in my world. I have tried so many different things as stress relievers but nothing has been as beneficial as these little daily walks.

There's just something about getting outdoors in the fresh air, being out in nature and getting away from the daily grind - work, studies, bills, family and friends.  

Yep, I said it, absolute SOLITUDE.

The Treadmill won't cut it...

Again, its not about another workout.  It's getting out in nature, taking in the fresh air, connecting with God and everything He has blessed us with in this world and just ENJOYING peace, quiet and reflection.

I urge everyone, add a daily walk into your lifestyle.  Ten to thirty minutes every single day!  Sometimes I do this 2 or 3 times a day but I make sure I get a least one, 20 minute walk minimum in every day.

I truly have never felt more at ease and creative in everything I do because of it.

Oh, and it definitely helps to have my walking buddy, Penny, to join me.  She gets to run off and do her thing and have fun as I get laugh at some of her funny antics.  

See her pics below from today's walk... it snowed today and she hadn't experienced that yet - she looks very happy I think.

So that's it gang, that's my awesome new routine that has boosted my sense of well being, mood, energy and happiness :D

Feel free to share with me some of your favorite places to walk on this blog.

Talk soon!

Sean "Mayhem" Murphy

4 Steps To Hiring a Personal Trainer

So you’ve decided its time to get serious about your Health & Fitness goals and hire a professional to help you along in your journey to get back in shape.

The question is, How do you find the right Certified Personal Trainer?

After working with clients of all different backgrounds, ages, physical fitness levels and medical conditions, I can be confident in telling you that finding the right qualified trainer is VITAL to your success.  I know I am not the right fit for everyone.

I work primarily with men and women who face the challenge of losing weight, creating a daily healthy lifestyle, improving their health due to ailments caused by their physical condition and challenging their bodies to excelling to a new fitness level. I do limited work with sports specifics, injury rehab and chronic illnesses that need to be addressed by a Doctor.

With all that said let me make this point very clear, any trainer who claims to be the right fit for everyone and every situation is truly stretching themselves out too thin and you may be the client who gets left behind!

Follow these guidelines to interview and choose the right Personal Trainer and I guarantee your experience will be very rewarding, encouraging and beneficial to your RESULTS!

STEP 1 – Look for the Certified Personal Trainer who specializes in the results you want!

If your goal is weight loss, look for a trainer who has the knowledge and experience of dealing with the many different variables that can affect an individuals body to gain weight.

If your goal is to compete in a sport, find the sport specific trainer who can help you excel to the next level. If you need rehab for an injury, find the trainer or even physical therapist who has the dynamic background to prescribe the right exercises to strengthen the injured muscle, tendon or ligament.

It's not always the case but a lot of times Personal Trainers find their passion for the expertise they choose to work with because of their own struggles they overcame in their personal lives.

During your interview with a candidate you’re thinking of hiring, ask how they became involved in helping others with the goals you want to achieve. You should be able to get a good feel of whether or not they have your true interest at heart with this one question. The more detail and compassion they offer you, the better.

STEP 2 – Ask for PROOF!

This can come in a variety of different forms but you should be absolutely confident in your trainers ability to deliver on their promises of helping you achieve results.

Do they have before and after photos of past clients?

Do they have written or even video testimonials from satisfied customers?

Do they keep track of clients progress over time by recording body fat percentages and inches lost?

Do they have clients that are willing to share their experiences with you directly?

Ask to see these examples. Obviously, if you have a friend that has worked with a particular trainer with all great things to say, you have your proof right there!

STEP 3 – Ask for a FREE Workout!

Nowadays most trainers are open to this but it truly depends on the facility they work at or if they own their own company.

By receiving a complimentary workout you can get a taste of the trainers expertise, see if your personalities click or clash and also see how attentive they are to you as an individual.

During the workouts see if they are just rep counters or if they are professionals who explain thoroughly why they are taking you through a certain exercise in detail?

Are their eyes focused on you or are they distracted with things going on around the gym? Are they boring or exciting? Trust me. All of these things will be very important in deciding who to work with.

If you dread going to the gym because your trainer is just not what you expected, you will be the one who ends up frustrated.

You WILL be establishing a working relationship with your trainer so make sure its a good fit!

STEP 4 – Finalize the Strategy!

Once you have found the right trainer, make the commitment to your goals and to yourself to follow through with a specific plan of action.

A solid fitness program should include a committed schedule of your workouts, a nutrition plan, regular checkups with Fitness Assessments and a Journal to track your progress.

In my experience, you will want to commit to a minimum of 3-4 days per week to work with your trainer, especially if you’re new to working out and are not disciplined to do it on your own. This of course may be different for you and your goals.

Make sure your trainer is committed to you! Get it in writing if necessary that they will not cancel appointments with you, help you along with nutrition and provide any extra help you may need.

If they don’t have the expertise in areas of nutrition, maybe they have a nutritionist they work hand in hand with that they can refer you to. Make sure you have your next appointment scheduled and all your questions and concerns answered before ending your first appointment.

Keep this in mind, a trainer is there to motivate you, direct you, encourage you, address problems you are having and design and implement your workouts that are catered to your goals.

If you want REAL RESULTS, YOU MUST BRING YOUR HEART INTO IT!

Do not allow negativity to interrupt your progress or distract you from doing what it takes to get the job done.

You HAVE to bring the intensity and the desire to do your best each and every day!

Stay focused, stay driven and use your Certified trainer as a means to GET RESULTS!

That’s what we are here for and trust me on this, we LOVE and THRIVE off of the hard workers!

So BRING US YOUR BEST EACH AND EVERY DAY! God Bless you and Best Wishes in 2014!  DRIVE ON CHAMPION!

Sean "Mayhem" Murphy

4 Tips To Excel Your Fitness In 2014

Are you Ready to Take on 2014 With the Absolute BEST YOU possible?

Check out these 4 Tips To 

Unleash The Mayhem & Prepare for Battle in 2014!!

Committed to Your Health & Fitness,

Sean "Mayhem" Murphy