In a straight forward,  aggressive kind of way I think we all get what he’s saying.

Dr Phil is never afraid to let people know they are 100% accountable for your actions.


HUMP DAY HEALTHY EATS: Cheeseburger Pie, Oh My!


Sometimes you just crave comfort food or something that just doesn’t seem good for you. I was feeling that way this weekend. So I searched for something that might do the trick. And I found it. Cheeseburger Pie! Sounds bad for you, right?! Well I made it healthier. This was a huge hit! And it’s not bad for you either. Pair it with the baked sweet potato fries and it will seem like you’re having a cheat meal.
Cheeseburger Pie

1 prepared pie crust
1 lb ground chicken meat (98% fat free or higher)
1 medium onion
2 cloves garlic, chopped
2 Tbsp pickle juice
3 pickle spears finely chopped
2 Tbsp mustard (I used spicy brown mustard)
2 Tbsp ketchup
2 cups low fat shredded cheddar cheese

Place the pie crust in an 8-inch pie pan. Poke holes in the bottom and sides of the dough with a fork and bake at 425 degrees for 12-15 minutes, until lightly browned. Once the pie crust is out of the oven reduce the heat to 350.  Spray a pan with cooking spray. Cook onions and garlic until tender. Place in a large bowl after cooked. Cook the ground chicken. Drain any grease from the chicken. Put the ground chicken in to the same bowl as the cooked onions and garlic. Allow the mixture to cool a bit then add the pickle juice, pickles, mustard, ketchup, and 1 cup of cheese. Mix to combine. Add mixture to the pie crust. Bake in a preheated oven for 15 minutes.

Sprinkle with the remaining cup of cheese and return to the oven for 5 minutes. Let cool for 10 minutes before serving.

Baked Sweet Potato Fries

1 large sweet potato
2 Tbsp olive oil

Preheat oven to 450 degrees. Wash and dry the sweet potato.  Slice the sweet potatoes a ½ inch to ¾ inch slices.  Place the fries in a bowl, add oil and toss thoroughly.  Place the fries on a baking sheet. Pepper to taste.  Evenly space them on the baking sheet and make sure they are not touching or they will get soggy.  Place them in the oven for 15 minutes. After 15 minutes flip them and place them back in the oven for 10 more minutes.




“It’s not how many times you get knocked down, it’s what you do when you get up”. We’ve all heard this quote we try to always be strong and keep fighting the good fight, but as we all know its easier said than done.

I know about set backs as much as anyone and the past few weeks has reminded me I am no diffrent than anyone else. As mentioned in an earlier article, I’ve struggled with Crohns disease for 13 years. Now I’ve done what all my Doctors said I wouldn’t and for that I’m grateful. It’s an uphill climb with my weight and health everyday but the last 3 years I’ve won more days than not.

I was getting ready for my second Men’s physique show coming up Nov 2nd. Body was bigger than my first show, trained like a beast then started dieting down 14 weeks out and way ahead of schedule, due to what I learned the first time around. About 6 weeks out I started feeling some belly pains and knew where that was going. Long story short in a 8 day period I lost almost 13lbs. Which is way too much too fast. Sick, upset and tired of dealing with Crohns I just let my body do what it was going to do and hope it stopped soon. The 9th day it finally calmed down and I could assess the damage. 10 months of grueling training session, eating when I couldn’t and dieting for 10 weeks all gone in 8 days. Needless to say I am not able to do the show and this time really hurts cause I trianed much harder than the first show.


Mentally I know its not my grit or will that makes or breaks my progress. But I also know I can’t ever lay down when this happens. As hard as it is I am back in the gym starting from zero yet again. For me to gain what I lost it will literally take 7-9

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It’s time to eliminate the T-word from your gym going weight lifting vocabulary. What is the T-word? It’s a word often used to describe what women do at the gym . . .Tone. I often have conversations with men and women about working out, whether it is at work, in the gym, or in my personal life. People know I work out daily, push myself to achieve physical goals, have done a lot of research, and basically work to keep myself healthy and improving. In my conversations I hear this word a lot, mostly from women. I hear many different variations of “I don’t lift heavy because I don’t want to get bigger. I lift light weights so I can tone.” They may phrase it differently but the inaccuracies are the same. Let’s break this down.

First, it’s a rare woman who can become a competitive bodybuilder. To get that big she has to combine genetics, extensive long-term training, strict diet, and supplementation (legal or otherwise). The average woman cannot achieve that kind of muscle mass through strength training alone. You’re not going to wake up after a workout and be huge. Stop thinking that if you lift heavy you’re going to turn in to the incredible hulk. It’s not going to happen.

Second, lifting a tiny weight for a hundred reps is a waste of time and energy. It never really stresses the muscle enough to make them stronger. It is basically just fatiguing the muscle. There is no such thing as toning. You create muscle mass and strength gain and lose fat, that’s it. Those are your choices. There is no choice to tone. Most often what people mean by tone is to see the muscles, so they aren’t hidden. This goes again to building muscle mass and losing body fat.

The idea that if you lift heavy you’ll get huge and if you lift light you’ll just tone is a physiological impossibility. Muscles only know how to grow one way and just how big they get depends on genetics and gender. Stop wasting your time lifting weights for a ton of reps. Instead, increase the weight you lift and do fewer reps. I guarantee you will see the results you’re looking for.




If you’re serious about building muscle or losing weight then utilizing a weight training log to record nearly every aspect of your weight training routine will allow you to monitor your progress, evaluate your overall weight training approach, and determine whether you are on schedule to achieve each of your personal goals.  Writing down your workouts provides you with a record of what you’ve done allowing you to then can go back and review what you did so that you can increase weight and/or see improvement.  It’s not uncommon to see someone walking around the gym with a notebook and pen.  Here’s what they’re writing and what you should be writing:  


* Each exercise performed, usually divided by muscle group
* The number of sets, repetitions, and the amount of weight used for each set * The duration of each workout * The physical measurements of each muscle group (i.e. chest, biceps, waist, upper legs)
* Body weight
* Percentage of body fat
* Dietary intake (food, calories, amount of fat, carbs, and protein)  

Some of these items, like measurements, body weight, and body fat, are not taken every day but will be included in the log each time they are measured.   Don’t Feel Like Writing It Down?   If you don’t feel like writing it down or don’t want to carry a notebook around with you, don’t fear, there’s an app for that.


 Now there are a ton of apps out there to help you out.  I personally like Gym Hero.  It’s easy and user friendly.  It allows quick entering of exercises, reps, and weight.  It tracks the length of the workout and keeps track from workout to workout.  But look around there are tons of them out there.  If you google weight training logs, you’ll also find printable logs as well.  Investigate your options and find something that works for you.  Once you start keeping a journal you’ll begin to see more progress and not spend less time standing around trying to remember what you did last time.  



If your an avid runner you know the daily mechanics. You run alone, you succeed alone and most of all you are alone with your thoughts on a daily basis. Its very hard to find a buddy to run with preferably one who can run the pace you run. For those that like to run with a team there are always running groups or clubs to join.  The other option is get a dog to run with. This is a great idea for people who like to run, don’t want to talk and you can keep your pace. If you already have a dog be sure you run the breed correctly. You aren’t gonna run 15 miles with a pug, nor are you gonna run a mile with german short haired pointer. Selecting the right dog will ensure you can run the distance and speed you want without hassles or the dog running out of gas before you do.



When selecting a dog look at where you run as well as how long and the temperature you run in. Here is a chart of what dog is good for each style of runner along with best breed for different weather conditions.



Running with a dog is a great solution to running alone. You and the dog get your daily exercise creating a solid team that enjoys every mile.

HUMP DAY HEALTHY EATS; Sensational Smoothies


Fruit smoothies can be an easy way to nourish your body with essential vitamins, minerals, and fiber.  Making smoothies yourself is always a better choice because then you know exactly what’s in them.  Making your own smoothies can also help prevent fruit from going to waste.  Because they are not necessarily low in calories, they should be used to replace a meal, not in addition to a meal, if you are trying to lose or maintain weight.   First, choose a smoothie base.  You can add water, milk, soy milk, almond milk, or yogurt. The healthier options would include water, low fat milk or low fat yogurt.     Second, choose your fruit or fruits.


 In general, citrus fruits, apples, and pears contain vitamin C and potassium.  Tropical fruits contain those and folate and manganese, which keeps your bones, blood sugar, and thyroid healthy.  Berries contain particular antioxidants that help reduce inflammation and help fight disease.     Third, add some protein to give some extra nutritional benefit.  There are lots of different kinds and flavors.   Here are some of my favorites, but don’t be afraid to experiment.  

Pumpkin Pie Smoothie


1 banana
½ cup pumpkin
¾ cup vanilla almond milk
¾ tsp pumpkin pie spice
1 Tbsp vanilla protein powder
1 – 2 handfuls of ice Blend all ingredients.  

Flat-Belly Smoothie


½ cup frozen blueberries
1 cup kale
½ cup frozen pineapple
1 Tbsp almond butter
3 oz vanilla nonfat greek yogurt
¾ cup water
Blend all ingredients  

Banana Split Protein Smoothie
1 scoop chocolate protein powder
1 cup strawberries
½ banana
1 cup vanilla almond milk
1-2 handfuls of ice