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Recipe of the Week - Red Beans and Rice with Chicken
By Chris Coburn  |  In Featured, Nutrition, Recipes

Recipe of the Week – Red Beans and Rice with Chicken

Stir-fried chicken turns Cajun-spiced beans and rice into a satisfying one-bowl meal, ready in 20 minutes. Ingredients 10 ounces skinless, boneless chicken breast, cut into 1-inch pieces 1/4 teaspoon salt 1/4 teaspoon ground black pepper 1 medium green sweet pepper, coarsely chopped (3/4 cup) 1 medium onion, chopped (1/2 cup) 2 cloves garlic, minced 1 tablespoon olive oil 1 15-ounce can no-salt-added red beans, rinsed and drained 1 container ready-to-serve cooked brown rice […]

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lose-weight
By Chris Coburn  |  In Featured, Nutrition

“I’m Not Losing Weight!” – Here’s Why

I get it, you have said to yourself; “I want to lose weight!” and you have started taking steps in the right direction to begin that process. After a couple of weeks of progress, you may find yourself in a situation where you look down at the scale and it just simply isn’t budging. You […]

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Lemony Shrimp Linguine
By Chris Coburn  |  In Featured, Nutrition, Recipes

Recipe of the Week – Lemony Shrimp Linguine

  Packed with pasta, shrimp and vegetables, this easy recipe is a complete meal. Ingredients 12 ounces of whole-wheat linguine 4 tablespoons of olive oil, divided 1/3 cup of fresh lemon juice, plus 1 tablespoon lemon zest 1/2 teaspoon of salt 1/4 teaspoon of ground pepper 1 1/2 pounds of peeled and deveined shrimp 1 […]

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small-victories-illustration
By Chris Coburn  |  In Featured, General, Nutrition

5 Reasons Why You Aren’t Reaching Your Health & Fitness Goals

1. You are eating more calories than you think. When you break down the goal of weight loss, it comes down to a very basic principal; burn more calories that you consume. That’s it! If you are eating more calories than you expend over the course of a day, YOU WILL GAIN WEIGHT! Of course, […]

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Recipe of the Week - Panko and Dijon Fish Fillets
By Chris Coburn  |  In Featured, Nutrition, Recipes

Recipe of the Week – Panko and Dijon Fish Fillets

Like the crunch of fried fish but don’t want the extra mess or prep-time? Try baking it with this dynamic mix of spices and breadcrumbs for a quick and appetizing dinner. Ingredients 4 5-ounce of fresh or frozen white fish fillets, such as tilapia, cod or flounder 2 tablespoons of Dijon-style honey mustard 1/4 cup […]

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Should I Workout If I Am Sick - Infographic
By Chris Coburn  |  In Featured, Infographics, Nutrition, Workouts

Should I Workout If I’m Sick? [Infographic]

Back in late December/early January, towards the end of several days of vacation, I came down with a bit of a cold. Initially, I didn’t think it was a severe cold. It definitely was not the flu, just your run of the mill common cold; so I kind of just powered through it. I continued hitting […]

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Recipe of the Week – Quick Fettuccine Alfredo
By Chris Coburn  |  In Featured, Nutrition, Recipes

Recipe of the Week – Quick Fettuccine Alfredo

In this healthy fettuccine Alfredo recipe, the sauce for this classic pasta dish gets a makeover, using yogurt. Although we like to toss this creamy pasta sauce with fettuccine, any whole-wheat pasta can be used. To up the protein level, top with grilled chicken! Ingredients 8 ounces of whole-wheat fettuccine 1 tablespoon of butter 1 […]

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Portions Matter
By Chris Coburn  |  In Featured, Infographics, Nutrition

Portions Matter

As many people struggle with managing their weight, it is no coincidence that portion sizes have increased steadily over the past 30 years. Most portions served in restaurants, fast food establishments and at home are two to five times larger than they were in the past. And, it’s easy to just “clean your plate” without […]

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How to Cook the Perfect Steak
By Chris Coburn  |  In Infographics, Nutrition, Recipes

How to Cook the Perfect Steak

Unless you are vegetarian, just about everyone I know enjoys a great tasting steak! However, it can take some practice to deliver that same amazing steakhouse taste when you are cooking it yourself. In this post, you’ll find all of the resources you need to cook the perfect steak! Before we dive into the details […]

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veggies-infographic-feature
By Chris Coburn  |  In Featured, Infographics, Nutrition

Don’t Like Veggies? You Are Probably Prepping Them Wrong – Let’s Fix That!

You already know that vegetables are an important part of your nutrition and yet, despite that you barely include them in your daily meals or avoid them altogether. I get it…you aren’t a big fan of vegetables… In fact, you may actually hate them with a passion. Your hatred is forgiven. To be perfectly honest, […]

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Recipe of the Week - Lemon Poppy seed Muffins
By Chris Coburn  |  In Featured, Nutrition, Recipes

Recipe of the Week – Lemon Poppy Seed Muffins

Poppy seeds add a bit of flavor and texture to these low-fat muffins. Enjoy them at breakfast, try them as a post-workout snack or for dessert. Ingredients 1 3/4 cups of all-purpose flour 1/2 cup of granulated sugar 1 tablespoon of poppy seeds 1 tablespoon of finely shredded lemon peel 2 teaspoons of baking powder […]

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Full Day of Eating
By Chris Coburn  |  In Featured, Nutrition, Recipes

This Is What A Day Of Eating Looks Like For Me

If you are interested in learning what a typical day of nutrition looks like for me, here’s a blog post where I document everything from the time I get up to the time I go to sleep. I include both photos of my meals as well as the nutritional breakdown of each. Just a heads […]

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This Night Time Workout Will Change Your Life
By Chris Coburn  |  In Featured, Motivation, Nutrition, Workouts

This Night Time Workout Will Change Your Life

Are you mindful about your fitness at night? Dedication doesn’t take breaks. Read on to get the only night time workout you’ll ever need. If you’re a late riser, your athletic performance doesn’t peak until 11 hours after waking up. This means that you’re much more likely to have an intense workout at night rather than […]

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3 Keys to Leading a Healthy Lifestyle
By Chris Coburn  |  In General, Infographics, Nutrition

3 Keys to Leading a Healthy Lifestyle [Infographic]

Good nutrition combined with physical activity are important parts of leading a healthy lifestyle, you diet can help you reach and maintain a healthy weight, reduce your risk of chronic diseases and promote your overall health. Exercise Regularly Get at least 150 minutes per week of moderate aerobic activity or 75 minutes per week vigorous […]

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Healthy Kitchen Makeover
By Chris Coburn  |  In Cool Stuff, Featured, Nutrition

3 Simple Steps to a Healthy Kitchen Makeover [Checklist Download!]

How many times have you come home after a long day and are immediately greeted with that infamous question; “What’s for dinner?”? That question may come from your kids, your spouse or even from within. Ugh… Depending on your state of mind, you may find that you simply don’t feel like preparing a meal for […]

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Recipe of the Week - Quick Chipotle Pork Chili
By Chris Coburn  |  In Featured, Nutrition, Recipes

Recipe of the Week – Quick Chipotle Pork Chili

With fall weather starting to creep in, soups and chili are starting to show up more in the rotation of meals and here’s another to add into your collection of recipes. The smoky chipotle peppers and a chili pepper spice mix add heat to this quick-fix chili. Serve it for dinner on busy weeknights. Ingredients […]

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Recipe of the Week - Raspberry-Yogurt-with-Dark-Chocolate
By Chris Coburn  |  In Featured, Nutrition, Recipes

Recipe of the Week – Raspberry Yogurt with Dark Chocolate

Fresh raspberries and chocolate are a winning combo in my book! Add in some high protein Greek yogurt and you’ve got yourself an awesome snack that is guilt-free and tastes amazing. Check out this recipe to make your own flavored yogurt with fresh fruit and a touch of honey to cut down on added sugars. […]

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Sleep better, Live better
By Chris Coburn  |  In Featured, Infographics, Nutrition

Sleep Better, Live Better

Getting enough quality sleep is an important part of good health, along with exercise, eating well, stress management and staying up to date with your current health status and preventive screenings. Perhaps you haven’t given much thought to how sleep affects your health. Maybe you’ve even been cutting back on sleep in order to accomplish […]

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Recipe of the Week - Honey Grilled Chicken
By Chris Coburn  |  In Featured, Nutrition, Recipes

Recipe of the Week – Honey Grilled Chicken

Chicken breasts can be prepared and cooked in lots of different ways, but grilling is probably my favorite. The taste is unmatched. However, plain ole grilled chicken can get pretty monotonous unless you experiment with new recipes. There are times that my kids will rebel upon hearing that grilled chicken is on the dinner menu. […]

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Weight loss - where does it go?
By Chris Coburn  |  In Cool Stuff, Featured, Nutrition

What Happens to the Fat You Lose? Where Does It Go?

You’ve been consistent with both your workouts and your nutrition for decent period of time and as a result; you’ve dropped several pounds. You’ve made some fantastic progress and this is awesome! Have you ever wondered what happened to the weight you lost? Where does it actually go? What Happens to All of That Fat? […]

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