Last night Amanda and I ran over to the local grocery store before the snowstorm.

Winter storm Izzy was coming and I didn’t want to be the person who only has a box of blueberry pop tarts in his cabinet while being snowed in.

(Actually, I can’t tell you the last time I had pop tarts. They sound about as good as a dirty kitchen sponge.)

Anyway, we stocked up on canned tuna… herring (why yes we do enjoy fish)… protein bars… Basmati rice… and frozen vegetables amongst other things. One goodie I picked up was a box of cereal called Wonderworks Keto Cereal.

This cereal is da bomb. It has 15g of protein per serving and 1g of sugar (no added sugar). That’s unreal when you compared it to some of the others floating around on the shelves. And it turns out it comes in cinnamon, chocolate, peanut butter and frosted. (I haven’t had the frosted yet but I can vouch for the chocolate and cinnamon.)

Now I will warn you, it is pricier than regular run-of-the-general-mill cereal.

However, as long as you don’t down the whole box in one sitting, you can get quite a few meals out of it (which can justify the $6-7 price tag).

Anyway, if you are looking for a healthier breakfast option than a glazed donut or muffin that leaves you shaky an hour later – I suggest scooping up a box of Wonderworks. It will hold you over longer and support you shedding extra pounds, leaning out and your overall health.

P.S. I’ll be sharing more breakfast recommendations, delicious recipes, weight-loss tips and a honey bunch more in my upcoming Mind-Body Breakthroughs Newsletters. That means, if you haven’t already – hop aboard and get this monthly “coaching session” in print to get you laser-focused, on track and get your butt in gear.  

Oh, and when you join today you’ll also receive my Breakthrough Fitness Motivation special report to hold you over in the meantime. In fact, this month I’m also throwing in a bonus report full of delicious, healthy recipes to all new subscribers. Get them here. 

​Coming off the holidays, I’ve known dozens of people coming down with CoVid-22… colds… flu’s… and other crud.

So I decided to put together a list of my Top 4 Recovery Foods to help you get nutrients back into your system… get back on your feet… and hit the gravel running again (literally or metaphorically).

Even though sometimes when you are sick, food sounds about as good as an old sock - try these out and see if they help you bounce back sooner.

Here you go:

#1: Chicken Noodle Soup: Believe it or not, slurping on chicken noodle soup is one of the best ways to hydrate and replenish electrolytes. In college my exercise physiology professor raved about chicken noodle soup being the “heavyweight champion” of hydration – even better than water… and colored sports drinks (and without the excessive sugar).

#2: Berries: Berries such as blueberries and strawberries are loaded with a polyphenol (plant chemical) called anthocyanins. Anthocyanins give them their vibrant coloring and are also immune-boosting, anti-viral and anti-inflammatory. It’s believed they act similar to an offensive lineman by blocking bacteria and viruses from attaching to cells. In a review of 14 studies, researchers found polyphenol supplements (similar to something like Vital Reds) dropped the days a person was sick with a cold by a whopping 40%.

#3: Avocados: This wonder fruit gives you tons of healthy fats (which will hold you over for hours), fiber and a plentiful amount of vitamins and minerals. Plus, it’s pretty easy to digest which is a major perk when you are under the weather. Cut one in half and squirt a little lemon juice to really bring out the flavor.

#4: Salmon: If you have a stomach bug fish may be no bueno. However, this delicious fish is one of the best sources of protein. Plus, it’s loaded with omega-3’s which have powerful anti-inflammatory effects.  To top it off, it is a great source of vitamin D which is the unsung hero for boosting the immune system (almost up there with “vit-uh-min C” – as our Aussie friends say).

Try these and see if they help you bounce back and bring your best again.

Bon Appetit

​We don’t want people to feel ashamed about what they’re going through… you’re not defined by your failures… you’re going to be defined by the fact that you didn’t give up.
-Brent Smith
 
A few years ago, I saw my favorite band Shinedown rock the house for an audience of 8,500 in Cedar Rapids, Iowa.

They brought their A-game and mesmerized the audience with lasers, pyrotechnics, and a light show. Part of what's pulled me to the band is their powerful messages and their personal philosophy about constantly improving. 

The band has evolved considerably over the years, especially the physical transformation of lead singer, Brent Smith. For years, Brent struggled with a sugar and alcohol addiction, and each year his weight crept higher and higher.

In 2009, Brent hopped on the TV show Today with Kathy Lee Gifford. When he first strolled onto stage, Kathy’s eyes got big and she blurted out, “At first I thought he was Meat Loaf,” which caused her co-host to burst into laughter. Brent’s heart sank to the ground because she wasn’t comparing him in musical talent, but in physical size.

Even though this public blow stung, he still struggled to change until one day his girlfriend sat him down. She told him,

 “Listen to me, I love you and I’m not going anywhere, but this lifestyle that you’re leading is not going to work.”

She told him that it is time to get your life back.

In that moment, it clicked that his destructive habits weren’t just hurting him. He needed to be strong and healthy for his family, especially for his 4-year-old son. So he started working with a trainer who helped him clean up his nutrition and put him on a program of circuit training and core work. This was not easy especially since he was on the road 300 days per year. But he committed to cranking out his circuit training whether it was backstage or in a hotel room. And that weekly commitment caused him to drop 70 pounds.

In an interview with the LA Times, Brent Smith explained how his life has changed since devoting it to fitness:

“The stamina I have in my lungs is so much better. Now I don’t have to wear a big jacket to cover the fat and get overheated. I’m way more conditioned for the stage and I have a lot more power behind my voice. Things that used to be really hard on stage aren’t as difficult now because I’m now in the best shape of my life. It’s amazing how much clarity I have and how my body feels so much better. Health is such a big part of who I am now.

Keep this last sentence in mind.

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