The list goes on...
Summer is a time for activities, celebrations, and countless social gatherings. While we greatly enjoy being actively part of our social groups, it can be quite challenging to maintain your waistline with all the delicious temptations that come with many social gatherings. So how do we enjoy these outings without the anxiety of the pressures we put on ourselves around food? First off, we need to remember that we eat to live, not live to eat. When we look at it from that perspective, we are then in a better mental space going into social gatherings.
With any goal, there will be times where sacrifices/changes need to be made in order to reach said goal. However, there can be situations that allow exceptions to that rule. In general, we recommend finding a balance somewhere between complete restriction and overindulgence. We call this controlled enjoyment.
Try these sweet and savory recipes that are perfect for summer! All of the recipes below have macros listed, as well as tips for preparing. Feel free to swap ingredients as you see fit, but be sure to log the ingredients into your macro tracking app so you know the new macro count. Tag @okonfitness on Instagram with your favorite recipe!
Macros per bar (makes 12 bars): 5F, 36C, 9P
Tips to prepare: Preheat Oven 350°. Grease pan (10-inch pan is ideal) can be any shape to do pizza or bars. To make the crust, in a large bowl, combine oats, oat flour, cinnamon, vanilla extract, salt together. Add honey and coconut oil into the mix until all ingredients are stuck together. Press mixture down firmly on the pan. Bake at 350 for 10 minutes, then allow time to cool.
While the crust is cooling, make the protein cream filling. In a mixing bowl combine yogurt, honey, and vanilla protein powder. Once the crust is cooled, spread cream topping across the cooked...
Whether you’ve been stuck at home due to a global pandemic, or you are waiting for the aliens to add a plot twist to our ever-changing wolrd…
One thing we are all in alignment with is figuring out how to drop body fat and to do it quickly.
As much as I would love to tell you that there is a magical cocktail of pills or steps to take to losing fat quickly while also prioritizing your health, unfortunately, that is not the case. As an online fitness coach, with over eight years of experience, I can tell you first hand that it is not realistic to expect a quick fix.
However, there are ways to see visible changes in a short period of time. So let’s begin with some of the easiest things you can do, with minimal work that will help you see results. Here are the top five ways to see changes relatively quickly.
Staying hydrated is important. Not only does it help you mind your own business, but studies have shown that even mild...
Fitness at home can be very challenging to navigate. Oftentimes we lack motivation, structure, and knowledge of what to do. With limited resources it may seem impossible to stay “fit”, so I am going to share a few tips my clients and I use to stay on track.
Schedule Your Workouts
Yes!! PUT THEM ON YOUR SCHEDULE! Even if you are doing them from home. We tend to thrive on a schedule with a solid routine. Simply plan out specific times during your day to dedicate 30-60 mins of exercise. There is success in a solid routine.
You can effectively workout from home with little to NO equipment. However, when adding resistance/weights to your at-home workouts, you then add a greater challenge with better results.
Follow A Workout Program
It can be a challenge to get creative with new workouts and for most, the last thing we want to do is come with a routine daily. Having a custom goal-specific...
You see her on your Instagram feed. That #goals woman crush that you want to be like. Maybe at some point that was me, but I guarantee you this example isn’t me.
It’s that fit IG model that is posting photos of her taking a bite of a donut in all her abs and toned/fit glory.
She’s living the dream isn’t she.
Donuts, pizza, and rock hard abs you can see from a mile away. I want to teach you how to cheat like this so you can experience the same thing.
Yet..the fact of the matter is that if I told you how to do this I would be lying to you and short-changing you toward your goals. You see, the photos you see of these Instagram models who are eating the donut, pizza, or cake end up being less than 2% of their actual diet over a very long period of time.
They aren’t eating like this regularly, no matter...
Accept that failure is going to be part of the process, often. They are your lessons. Learn them.
Set your vibe and be responsible for the energy you bring. You control your mood, no one else.
Work on building strength within the self. If you are solid internally, external influences have little impact.
We are resilient and capable of great things, so when facing adversity, adapt, adjust, realign. You find strength through your greatest battles.
Your perspective can change the entire experience. If you come with expectations that are...
Odds are you have read in a magazine, watched on tv, heard on the radio, or talked about it at some point: weight loss. Whether weight loss is a discussion regarding the newest trend to help lose weight quickly, or simply fueling our never-ending pursuit of losing more weight, it is something we are obsessed with in Western society.
For years as an athlete, online trainer, and fitness coach, weight loss is a topic I speak about, hear about, or read about daily. From writing to clients about their weight loss goals, reading about it on social media, or giving tips to help others, it is a topic I can not avoid.
So let's talk about weight loss and why it is so important to us, and why we very rarely focus on fat loss. We don't focus on weight loss more than fat loss because it is more important, but because we do not fully understand the difference, and how to track fat loss (or who should be) in a way that keeps us motivated the same way we do when we see the number on the...
BREAKING NEWS: Your meal plan does NOT have to be boring in order to see results!
Whaaaattt? Mind blown.
Now, before I get started, I want to make it clear that there is nothing wrong with a simple meal plan. Sometimes it is beneficial to keep your meal plan simple to make the meal prep game a breeze. However, if you are someone who gets bored easily, these tips are for you!
It is no surprise that seasonings play a huge role in the overall flavor of your meals. They are arguably the easiest way to mix up your meal plan. There are two ways to use seasoning to your advantage.
A fairly common method to seasoning food is to season your food before or while cooking. Seasonings are generally low calories, as long as you are avoiding marinades/oil-based seasonings.
Example 1: cook your ground turkey in taco seasoning for a tasty taco bowl.
Example 2: add rosemary and salt to cubed sweet potatoes before popping them...
Actually, many of us want to give up.
It’s something that Steven Pressfield calls Resistance. It’s something that works against us to distract us or discourage us from doing the things we want to do and see true results.
This can come in the form of a family member criticizing our desire to get in better shape.
"It’s just one piece of cake. It’s not going to kill you." - Aunt Betty
How many times has that been said?
In all reality, one piece of cake will not kill you. But the cake does severely damage your willpower. The ability to continue toward a healthy lifestyle is based on your ability to resist the many temptations that you encounter in your daily life.
This is hard.
But in reality, it is resistance that is trying to push you off course. How many times do we begin a New Year with lofty fitness goals, then find ourselves at the Taco Bell drive-through after a...
I originally grew up in Maracaibo, Venezuela. There was (and still is) a lot of political unrest. My parents decided it would be better to move to a new country, where the opportunities would be better. We moved to Baltimore, MD for a couple of years since my dad had a fellowship there with Harbor Hospital and John Hopkins. Following that, we moved to a very small town in Wisconsin. I struggled a lot there, people weren’t welcoming towards me and my family. When I graduated high school, I wanted to get out, see the world, make new friends, so I picked the University of Minnesota. At first, I wanted to go to medical school (lol) but I took a Sociology 101 course that reshaped some of my general understandings so I decided to Major in Sociology of Law, Criminology, and Deviance with a minor in psychology. My biggest accomplishment would definitely be graduating from the U. My parents left everything behind for me to be able to do that, so when...
Subscribe and get my free checklist to quickly burn fat! These proven strategies I have used time and time again with clients, and have seen incredible results and get access to discounts, recipes, and free workouts!