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Sautéed Chicken Caesar Wraps

Steve June 29, 2017

It’s been way too long since there has been a noted nutrition recipe up here, and trust me I’ve heard about it.  Well gain some reprieve my friends.  I’ve got a keeper, and a simple recipe at that.  I should have posted this one a while ago.   8 easy to access ingredients and you’re off with a solid protein meal or snack that includes a complimented taste of fruit and veggie.


  • 8 oz Chicken Breast, boneless skinless (raw measurement)
  • 4 TBSP Caesar dressing
  • 2 TBSP Olive Oil, extra virgin
  • 2 Campari Tomatoes
  • 2 Romaine Lettuce leaves
  • 1 TBSP Lemon juice
  • 1/2 TSP Cavender’s seasoning or Salt and Pepper mix
  • 1/4 Cup finely shredded parmesan cheese


Wrap PrepSimple prep:  Peal lettuce leaves and cut tomatoes; put to the side for garnishing.  Cut chicken into bite size cubes and place in a bowl.  Add the olive oil and lemon juice in with the chicken.  For added saturation of flavor, place plastic wrap over bowl and place in fridge for 30 min to marinate if you have the time.

Preheat a pan over medium-high heat and place the chicken in once hot.  While the chicken is sautéing, add the seasoning and cook thoroughly.  Place the Romaine Lettuce leaves on a plate and load the leaf boat with sautéed chicken breast and tomato slices.  Sprinkle parmesan cheese on top to your desired amount and enjoy the tasty protein explosion.

Protein: 45g   Carbohydrate: 25g  Fat: 16g

Turning Pipe Cleaners into Head Turners

Steve May 4, 2017

With the phrase SUNS OUT, GUNS OUT being hash tagged more now then ever, we can’t help to put more attention into our “Gun” development.  With Summer right around the corner, we can turn the Pipe Cleaners into something of Head Turners.  Despite the Triceps being the largest muscles in the upper arm, Biceps definitely seem to be the favorite to train for most folks.  Not all Bicep exercises develop and thicken the bicep brachii and brachialis (two heads of the Bicep) like the Preacher Curl.  Whether with dumbbells for a unilateral contraction or with a cambered bar, shown here, for a bilateral contraction, the Preacher Curl is one to certainly include into your arm day arsenal.  Variable grips on the bar are a huge advantage for many degrees of development and nothing will strengthen your distal biceps tendon (nearest elbow groove) more efficiently than FULL range of motion on this movement.  So dig those arms in deep into the pad and PRAY for the Pump to reside.  


Sleeping Away Fat Loss

Steve March 3, 2016

Frequent exercise and a healthy eating habits are key elements in any weight/fat loss programs.  However, making sure that you get enough SLEEP (7 to 8 hours) is often overlooked.  Research shows that sleep plays an important role in weight management.  People who sleep enough have lower BMI indexes than people who don’t.  The data also suggests that sleep deprivation can cause weight gain, worse yet unwanted fat gains.  Let’s take a look at some of the contributing factors that link sleep with weight/fat loss:

Sleeping Away FatLeptin and Ghrelin

Sleep affects the levels of several hormones in your body.  Two hormones that play an important role in stimulating and suppressing your appetite are leptin and ghrelin.  Leptin is produced by your body’s fat cells and is responsible for suppressing hunger.  Ghrelin is released by your stomach, and stimulates your appetite.  Lack of sleep lowers the levels of leptin in your blood and heightens the levels of ghrelin, which results in an increase of appetite.  The reverse is also true that getting enough sleep decreases hunger and will therefore help you lose weight.

Growth Hormone

During sleep, your pituitary gland secretes more growth hormones than during your waking hours.  Growth hormones stimulate cell regeneration, reproduction and growth.  These hormones are also known to aid you in building muscle.  This is why higher levels of growth hormones means a heightened metabolism.  With a higher metabolism, you burn energy much faster which leads to easier weight/fat loss.


Getting eight hours of sleep at night helps you lower the cortisol levels in your blood, while lack of sleep raises Read the full article

Standing Cable Crossover Rear Delt Fly

Steve January 26, 2016

Developing the rear deltoid (shoulder) can be quite challenging to balance out the physique, as it is for myself.  There are few movements that isolate the posterior delts, but when they are mastered look out.  There’s always time to smolder the shoulder to enhance their rounded appearance.

Rear Delt ImageHorizontal arm abduction, as in the standing rear delt cable fly, is most important in sport and shoulder development that requires the arms to be pulled back while in line with the shoulders.  All details and video description in the links attached.


When- Do the standing rear delt cable fly at the end of your shoulder workout.

With- Precede the standing rear delt crossover fly with exercises that target the middle and front felt, such as presses, lateral raises and front raises.

What- Five major muscles are involved: Posterior Deltoids, Infraspinatus, Teres Minor, Rhomboid, Trapezius

How- Do 3-4 sets of 10-15 reps for starters


TIP:  The farther you bring your arms (elbows), the more you invoke your rear deltoids and mid-back muscles.  Thus, a full range of motion is needed for maximum shortening of the primary muscles.

Savory Herb Chicken & Rice Soup

Steve January 16, 2016

Nothing like staying warm through a frigid winter night than with a hot savory soup that hits the spot. Here’s a quick and simple chicken & rice soup that comes together in no time.


  • 1 whole rotisserie chicken, meat removed and chopped into bite size soup piecesDiced Chicken
  • 1 TBS olive oil
  • 1 medium onion, chopped
  • 3 large carrots, chopped
  • 3 celery stalks, chopped
  • 2 cloves of garlic, minced
  • 8 cups fat free, low sodium chicken broth (2-32oz. boxes)
  • 2 cups water
  • 1 – 6 oz. box Uncle Ben’s Basmati Medley (Savory Herb) or other rice variety with seasoning packet
  • 1 dried bay leaf
  • 1 – 14 oz. can of petite diced tomatoes
  • 1/4 cup chopped fresh parsley
  • salt and pepper, if needed or desired
  • juice of half a lemon

Read the full article