Updates Week of Aug 19 2018


“Think your way through difficulties: harsh conditions can be softened, restricted ones can be widened, and heavy ones can weigh less on those who know how to bear them.”

– Seneca



Recipe:Black Bean Burgers
Prep time: 5 min | Cook time: 15 min | Total: 20 min | 4 servings


I developed these burgers in a hotel room: they’re quick, easy and require very few ingredients. (In fact, except for the beans and a seasoning packet, I sourced all the ingredients from the complimentary “breakfast bar”). I make these burgers any time I need a super fast meal or I’m really low on ingredients.

15 ounces black beans, drained and rinsed

2 tbsp ketchup

1 tbsp yellow mustard

1 tsp garlic powder

1 tsp onion powder

1/4 cup instant oats

Preheat oven to 400F. Grease a cookie sheet or line with parchment paper and set aside. In a mixing bowl, mash black beans with a fork until mostly pureed but still some half beans and bean parts are left. Stir in condiments and spices until well combined. Then mix in oats. Divide into 4 equal portions and shape into thin patties. Bake for 7 minutes, carefully flip over and bake for another 7 minutes, or until crusty on the outside. Slap into a bun with extra condiments and eat!

Video Tutorial:

Desktop view of spreadsheet

Circadian rhythms can influence sleep-wake cycles, hormone release, eating habits and digestion, body temperature, and other important bodily functions.



“Ever notice how people texting at night have that eerie blue glow?

Or wake up ready to write down the Next Great Idea, and get blinded by your computer screen?

During the day, computer screens look good—they’re designed to look like the sun. But, at 9PM, 10PM, or 3AM, you probably shouldn’t be looking at the sun.”




Good News:

Well Dane killed it with a 2120 total at the mens open raw class which we only needed around 1850-1900 to qualify for a potential meet for cash in LA.

Learning Opportunities:

Insight Timer for relaxation and meditation

What is BFR?

Social Media and the Depression Epidemic: Regaining Control of Your Life

10 Ways to Motivate Yourself
1. Set short-term goals in writing.
2. Short-term goals should lead you to a long-term goal. Allow for occasional
setbacks along the way, but regard them as learning experiences,
thereby, turning those setbacks into a positive.
3. Set a training schedule and stick to it (a good place to find such a training
program is right here in this book).
4. Take pain and fatigue as signs that you are working hard to achieve your
goal, not as negatives.
5. Challenge yourself in training.
6. Devise your own, personal definition of success. It’s what you say it is, not
what someone else says.
7. Believe in yourself and foster positive aggression in your training.
8. Listen to your mentor’s advice and apply it to your workouts.
9. Build strong self-confidence.
10. Take action!

Kristen and I are starting this NOOTROPIC Azoth.  https://www.officialazoth.com/shop  We will keep you updated but it looks great.

Moving Forward:

My surgery is Aug 22 THIS WEDNESDAY so I will be on the down low likely for a the week. Please be patient. Send photos, videos, emails but I can’t say how soon I will be able to respond from pain meds and just overall trauma. It is a total hip replacement so I am assuming alot of pain but as they say it will be a new pain which is great going forward. I will be in the hospital at least a day possibly two at Alta View Hospital in Sandy, Utah.

Early Sept is a local meet the Rocky Mountain Regional.  IF you can come out to visit and get a group photo please do.  Be great to see everyone.

Are you on Instagram?  Facebook?  I have business accounts on each so please follow, tag, like etc etc etc.  🙂  If on Instagram it always helps to post “Coached by @shawn_bellon” or some creative version.

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