Weekly Updates Sept 23 2018

Quote:

“I judge you unfortunate because you have never lived through misfortune. You have passed through life without an opponent—no one can ever know what you are capable of, not even you.” – Seneca

Recipe:

This is from Tyler so enjoy!

Vegetable Scampi Whole Wheat Couscous

1 Box Whole Wheat Couscous
1 whole onion
1 bell pepper(if you don’t want to dice this then get seasoning blend)
1/2 pack of mushrooms
1 yellow squash(peeled)
White wine
Garlic butter
Lemon juice.

Teriyaki Green Beans

1 pack of fresh or frozen whole green beans
Soy sauce
Honey
Black sesame seeds

“Spicy” Butter Garlic Baked Salmon

Salmon of choice
2 tbsp minced garlic
Butter
Garlic juice
Cayenne
Paprika
Black pepper
Chili pepper flakes

That’s whole wheat couscous cooked down in a chicken and beef broth mix. I diced onions, bell peppers, mushrooms, and yellow squash and sautéed them down in a pan and cooked it scampi style. Mixed that together.

I bought those green beans fresh from the store then froze them myself. They were cooked in just butter until they started to get a slight sear which is when I added soy sauce, honey, and water until it cooked down garnishing it with black sesame seeds

The salmon was precut frozen, tastes a lot better fresh though. The butter garlic sauce on top is made from minced garlic, garlic juice, butter, cayenne, paprika, black pepper, chili pepper flakes. The fish was only seasoned with salt. The butter sauce went on top of the fish and it went into the oven at 325. Garnish with toasted black sesame seeds for show.

Video Tutorial:

Shoulder care

Good News:

Rob placed 2nd and 3rd in two benching categories overseas!  Lex totalled over 1800 again and hit best lifter.  Congratulations men!  Any personal bests?  Let me know to share. 

Learning Opportunities:

The Science of Thought

Updates Week of Aug 19 2018

Quote:

“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:

https://happyherbivore.com/2011/08/easy-black-bean-burger/

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

Description

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.

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

Instructions
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.

https://www.nigms.nih.gov/Education/Pages/Factsheet_CircadianRhythms.aspx

——

“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.”

https://justgetflux.com/

IF YOU DONT RECOVER NOTHING ELSE MATTERS.  YOU ARE DEAD IN THE WATER!

PODCAST
http://www.shawnbellon.com/2018/08/podcast-peace-of-meet.html

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
http://insig.ht/gm_31059

What is BFR?
http://www.shawnbellon.com/2018/08/blood-flow-restriction-in-real-workout.html

Social Media and the Depression Epidemic: Regaining Control of Your Life
https://www.youtube.com/watch?v=ypRkEvx0qDI

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.

Updates Week of Aug 12 2019

Quote:

Recipe:

Broccoli Chips
Serving Size: 2-3

2 cups of organic broccoli stalks (sliced, washed and completely dried)
1 tsp. coconut oil, melted natural or Himalayan salt and pepper to taste

1. Preheat oven to 450 degrees Fahrenheit.
2. Place sliced broccoli stalks in a large bowl, drizzle with coconut oil, add salt and pepper and then toss.
3. Transfer the broccoli onto a large rimmed baking sheet, ensuring the broccoli is one at layer.
4. Bake for at least 25 minutes or until the broccoli is crispy and crunchy, but not burnt

Video Tutorial:

The JM Press for stronger triceps, improved pressing power and a nice change for tricep training

http://www.shawnbellon.com/2018/08/the-jm-press-from-man-himself.html

POWER DOT for maximal recovery and muscle repair
https://youtu.be/NznggbKS0nw

Order here: https://www.powerdot.com/?rfsn=1643912.ab7c9

Good News:

Vic and Tyler both won their classes last week!  Dane is up TODAY. 

Surgery again is Aug 22 for myself then Dane the next day so posts might be less often for a spell.  I am sure Kristen will be offering support and relaying messages.  I will likely be in the hospital for 2 days. 

Learning Opportunities:

13 Mind-Body Techniques That Can Help Ease Pain and Depression

https://articles.mercola.com/sites/articles/archive/2013/07/04/13-mind-body-techniques.aspx

If you like books on tape I use Audible.  Mel Robbins “5 Second Rule” is really great.  Check it out!

What are nootropics?

Nootropics are drugs, supplements, and other substances that may improve cognitive function, particularly executive functions, memory, creativity, or motivation, in healthy individuals

https://www.youtube.com/watch?v=q-T0f0p8fIc

Supplement Snoop Breakdown: Re1gn from Olympus Labs
https://www.youtube.com/watch?v=ucoBwOSCqsk

https://itunes.apple.com/us/app/supplement-snoop/id1180822851?mt=8

https://play.google.com/store/apps/details?id=com.supplementsnoop.supplementsnoop&hl=en_US

Looking for competitions?

Super League http://superleague.global/resources/index.html
https://play.google.com/store/apps/details?id=live.superleague
https://itunes.apple.com/us/app/super-league/id1231266449?mt=8

CrossFit http://rxcompetitions.com/
Spartan Race https://www.spartan.com/en/race/find-race
Tough Mudder https://toughmudder.com/events/find-an-event
APF http://worldpowerliftingcongress.com/meet-calendar/
USPA http://uspa.net/national_events.html
RPS http://meets.revolutionpowerlifting.com/
UPA http://www.upapower.com/development/
WABDL http://wabdl.org/calendar-of-events/
100% Raw http://rawpowerlifting.com/2018-results/
USAPL http://www.usapowerlifting.com/calendar/

Weekly Updates Aug 5 2018

Quote:

“You have power over your mind — not outside events. Realize this, and you will find strength.”

— Marcus Aurelius

Recipe:

Easy, 10-ingredient vegan fried rice that’s loaded with vegetables, crispy baked tofu, and tons
of flavor! A healthy, satisfying plant-based side dish or entrée.
Author: Minimalist Baker

Source:
https://minimalistbaker.com/easy-vegan-fried-rice/

PREP TIME
15 minutes
COOK TIME
1 hour
TOTAL TIME
1 hour 15 minutes
Servings: 4
Category: Entree, Side
Cuisine: Asian-Inspired, Gluten-Free, Vegan

Freezer Friendly No
Does it keep? 3-4 Days

Ingredients
RICE + VEGETABLES
1 cup extra-firm tofu* (8 ounces yields ~1 cup)
1 cup long- or short-grain brown rice* (rinsed thoroughly in a fine mesh strainer)
4 cloves garlic (minced)
1 cup chopped green onion
1/2 cup peas
1/2 cup carrots (finely diced)
SAUCE
3 Tbsp tamari or soy sauce (plus more for veggies + to taste)
1 Tbsp peanut butter
2 -3 Tbsp organic brown sugar, muscovado sugar, or maple syrup
1 clove garlic (minced)
1-2 tsp chili garlic sauce (more or less depending on preferred spice)
1 tsp toasted sesame oil (optional // or sub peanut or avocado oil)

Instructions
1. Preheat oven to 400 degrees F (204 C) and line a baking sheet with parchment paper (or lightly grease with non-stick
spray).
2. In the meantime wrap tofu in a clean, absorbent towel and set something heavy on top (such as a cast iron skillet) to
press out the liquid.
3. Once the oven is preheated, dice tofu into 1/4-inch cubes and arrange on baking sheet. Bake for 26-30 minutes. You’re
looking for golden brown edges and a texture that’s firm to the touch. The longer it bakes, the firmer and crispier it will
become, so if you’re looking for softer tofu remove from the oven around the 26-28 minute mark. I prefer crispy tofu, so
I bake mine the full 30 minutes. Set aside.
4. While the tofu bakes prepare your rice by bringing 12 cups of water to a boil in a large pot. Once boiling, add rinsed rice
and stir. Boil on high uncovered for 30 minutes, then strain for 10 seconds and return to pot removed from the heat.
Cover with a lid and let steam for 10 minutes*.
5. While rice and tofu are cooking, prepare sauce by adding all ingredients to a medium-size mixing bowl and whisking to
combine. Taste and adjust flavor as needed, adding more tamari or soy for saltiness, peanut butter for creaminess,
brown sugar for sweetness, or chili garlic sauce for heat.
6. Once the tofu is done baking, add directly to the sauce and marinate for 5 minutes, stirring occasionally.
7. Heat a large metal or cast iron skillet over medium heat. Once hot, use a slotted spoon to scoop the tofu into the pan
leaving most of the sauce behind. Cook for 3-4 minutes, stirring occasionally, until deep golden brown on all sides (see
photo). Lower heat if browning too quickly. Remove from pan and set aside.
8. To the still hot pan add garlic, green onion, peas and carrots. Sauté for 3-4 minutes, stirring occasionally, and season
with 1 Tbsp (15 ml) tamari or soy sauce (amount as original recipe is written // adjust if altering batch size).
9. Add cooked rice, tofu, and remaining sauce and stir. Cook over medium-high heat for 3-4 minutes, stirring frequently.
10. Serve immediately with extra chili garlic sauce or sriracha for heat (optional). Crushed salted, roasted peanuts or
cashews make a lovely additional garnish. Leftovers keep well in the refrigerator for 3-4 days, though best when fresh.
Reheat in a skillet over medium heat or in the microwave.

Notes
*If you don’t like tofu, you can sub 1 cup fresh or frozen edamame – add in with vegetables.
*For the rice, you can also substitute a comparable amount of quinoa.
*Rice cooking method from Saveur! Literally, the perfect brown rice.
*Nutrition information is a rough estimate.

Nutrition Per Serving (1 of 4)
Calories: 290 Fat: 5.8g Saturated fat: 1.1g Sodium: 750mg Carbohydrates: 49.6g Fiber: 4.4g
Sugar: 7.8g Protein: 11.7g

Video Tutorial:

Poor Man’s Rev Hyper Option

Good News:

CrossFit Games have been on.  I love watching these freaks!  https://games.crossfit.com

Learning Opportunities:

What about preworkouts? http://www.supplementsnoop.com/preworkouts.html

More BFR news that is just impressive for longevity, muscle growth AND strength at ALL AGES!

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2867530/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3463864/
Podcast https://www.blubrry.com/apta_podcasts/32504376/csm-2018-blood-flow-restrictions/
https://www.moveforwardpt.com/Radio/Detail/blood-flow-restriction-training-physical-therapy/
https://www.bodybuilding.com/content/your-complete-guide-to-blood-flow-restriction-training.html

Moving Forward:

STAY ENGAGED!  Fill out workouts, send video as necessary, read emails.  RIGHT CLICKING will let you INSERT COMMENTS that you can leave me in your spreadsheets.  Email me when you have questions.  THIS IS A PARTNERSHIP.  You ultimately get more from the experience when you are invested.  Anyone can make up numbers for a workout.  YOU WANTED MORE which is why you came to me.  Want to repeat where you are…then keep doing what you have been doing.  😉

Vic and Tyler are competing this weekend.  Dane is coming up this next weekend.  Wishing you all well and safe competing.

Do you have needs and concerns?  Use Signal, email and the spreadsheets to let me know.  Messaging on Instagram isn’t a guarantee I will see and not the best way to document our contact.

Looking for competitions?

Super League http://superleague.global/resources/index.html
https://play.google.com/store/apps/details?id=live.superleague
https://itunes.apple.com/us/app/super-league/id1231266449?mt=8
CrossFit http://rxcompetitions.com/
Spartan Race https://www.spartan.com/en/race/find-race
Tough Mudder https://toughmudder.com/events/find-an-event
APF http://worldpowerliftingcongress.com/meet-calendar/
USPA http://uspa.net/national_events.html
RPS http://meets.revolutionpowerlifting.com/
UPA http://www.upapower.com/development/
WABDL http://wabdl.org/calendar-of-events/
100% Raw http://rawpowerlifting.com/2018-results/
USAPL http://www.usapowerlifting.com/calendar/

Weekly Updates July 29, 2018

Quote:

“In the midst of chaos there is also opportunity.”
– The Art of War

Recipe:

Micro nutrient smoothies

https://youtu.be/JLQ63y5aTpo

Here are 7 nutrients that you may need to supplement with while on a vegan/vegetarian diet.

  • Vitamin B12 
  • Vitamin D 
  • Long-Chain Omega-3s 
  • Iodine 
  • Iron 
  • Calcium 
  • Zinc 
  • I will also add in magnesium AND Apple Cider Vinegar 🙂 

Video Tutorial:

A Deeper Look at What BFR or occlusion training is: https://www.youtube.com/watch?v=FZWhPx5u9K0

Ronin Wraps Blood Flow Restriction Bands | BFR Occlusion wraps http://r.ebay.com/TRxScK

I highly recommend these wraps for blood flow restriction. Solid and affordable. They will come with a bag too. I messaged the guy selling them and said I am referring you all to him to purchase. Please do and if you message him let him know. I get nothing for it but I would like him to know we are supporting him as individuals and collectively.

Additional information: https://www.youtube.com/watch?v=Srf7cTBCA6s

Good News:

Katharine and Kristen both pulled personal bests as the fundraiser! It was a really cool event where alot of volunteers spent the time to help while we raised money for Conquer. You can ask both ladies what numbers they pulled. 🙂

I am working with a t-shirt guy ALSO through eBay. He has some options for me so I want to take the time to work some logos and slogans. His shirts I hope will be more affordable AND ship faster. Cross your fingers.

Learning Opportunities:

Is Diet soda bad for you? https://examine.com/nutrition/is-diet-soda-bad-for-you/

Moving Forward:

Demi Lovato’s overdose this week really rocked me personally. I have really admired her courage to be vulnerable regarding her mental illness struggles and successes. I am being honest that I did break down a little after hearing the news. Mental illness battles have ups and downs. You may remember my own moments sharing when I was really not ok and when I was feeling the warmth of recovery. IT IS a battle.

Kristen was not feeling good the last few days. Honestly even her own recovery was been challenged with me working later, hip issues and pain that I am in, and just life. No one would blame her to just rest and recovery for the upcoming week. Something was pushing her and I was worried it was just pride which can lead to a fall right?

During warm ups, Kristen shuffled over to me in her normal cute, nerdy fashion. She leaned forward and whispered into my ear, “I am her to lift for you. That is why I couldn’t miss today.” Holding back the tears was a challenge but those quiet, squeaky words meant more than anything at the moment.

I am not perfect by any stretch but I do hope you see my own willingness to fight for a better version of myself while encouraging you to do the same. We can be victors or victims.

https://www.goalcast.com/2018/07/25/fans-and-celebrities-react-with-love-to-demi-overdose-show-changing-attitudes-towards-addiction/

https://www.goalcast.com/2018/07/26/demi-lovato-fans-launch-howdemihashelpedme-twitter-movement-to-help-star-through-rough-patch/

Looking for competitions?

Super League http://superleague.global/resources/index.html

https://play.google.com/store/apps/details?id=live.superleague

https://itunes.apple.com/us/app/super-league/id1231266449?mt=8

CrossFit http://rxcompetitions.com/

Spartan Race https://www.spartan.com/en/race/find-race

Tough Mudder https://toughmudder.com/events/find-an-event

APF http://worldpowerliftingcongress.com/meet-calendar/

USPA http://uspa.net/national_events.html

RPS http://meets.revolutionpowerlifting.com/

UPA http://www.upapower.com/development/

WABDL http://wabdl.org/calendar-of-events/

100% Raw http://rawpowerlifting.com/2018-results/

USAPL http://www.usapowerlifting.com/calendar/