Earn Your Good Day

We've all been here before. Where you've been working on a project or taking a class, and you're no longer excited about it. when you first started you were full of sunshine and bursting at the seems with excitement. Yet, now it has become a chore, it is something you HAVE to do rather than WANT to do. Let's face it. If you could walk away you would. But you made a promise to yourself and maybe someone else that you would see this through and you would finish. How do we get through these times? That is the question we answer on today's episode!

This weeks recipe:

Pre-workout Oats

1/2 C quick oats

1/2 C whole milk (or milk of choice)

1.5T brown sugar

1/2 C fruit or berry of your choice

1/4-1/2 scoop of vanilla protein powder (optional)

Mix the oats and milk then microwave for 60-90 seconds

Mix in your protein powder

Add brown sugar and fruit on top and enjoy

Looking to improve your fitness, nutrition, mentality, and or health? Send me a DM @Conati_fit or an email at [email protected] to schedule your free consultation today!

#EarnYourGoodDay

Have you ever set out to do something that would challenge you? That would grow you? Then part way through it, things get hard, and you want to quit, change course, or give up? What's the point of adding more difficulty to your life anyway, right? There's enough of that as is; no need to make things harder. Yet we do them anyways. One question will make or break your ability to do something. "Why?" How you answer this question will determine what your result is at the end. That is if you finish what you said you would.

If you want to improve your fitness, nutrition, or mentality, send me a DM @Conati_Fit or an email to [email protected]!

This week's recipe: Chocolate yogurt Sunday

4 oz plain Greek yogurt

4 oz vanilla Greek yogurt

1 scoop of chocolate protein

4 oz fruit of choice

To make it like ice cream put it in the freezer for 30 minutes mixing every 3-5 minutes

Going from homeless and a drug addict to a professional athlete in 5 years, Colin Mechaelsen and I talk about training, the internal world of competing, accountability, being your best self, and why we as athletes push ourselves so hard each and every day. to my surprise, Colin flips the script and coaches me on how to approach training. If you're looking for a deep insight into how to train and approach training from the perspective of someone who came up from rock bottom to becoming a professional athlete, take notes and apply these things to your life.

If you wanna follow Colins career and journey follow him on IG @mechaelsencolin or Colin Mechaelsen on Facebook.

This weeks Recipe:

Colins Dinner Staple:

6-8 oz of cooked 93-7% Ground Beef

250g cooked rice

1 onion sauteed

1 C Mini Bell Pepper

1 C Black Beans

1-2 Diced Jalapenos (optional)

Other vegetables if you want

Wrap it all up with a toasted tortilla with guacamole, queso, and salsa for the best results!

If you're looking to improve your fitness, nutrition, and mentality, shoot me a DM @Conati_fit or an email at [email protected]

Go out and #EarnYourGoodDay

This is a wrap on the series that has span the last 7 weeks of the podcast since I came back from the biggest adventure I have taken in my life. It was one of joy, adventure, inspiration, hard work, some pain, and a lot of grit and proving to myself that I am who I say I am. Many of us go through life telling ourselves and others these things about us, with such confidence. Yet when we are alone we doubt if we really are who we say we are. Sometimes in life, you have to prove to yourself who you really are. Life will give you a chance to be the person your say you are and want to desperately become. In these moments we have a choice. We can step into that role, or we can cower and know that we are not who we say we are. That we are living behind a mask to the world. This trip gave me many of these opportunities to step into the man I see myself becoming. Today's episode is a story about one of those moments. I do hope you gain something of value from it that will help you in your own life.

This week's Recipe is not mentioned in the episode but is listed here!

Taco salad: serves 4-6 people

1-2# ground beef or cubed chicken

1 Head of romaine lettuce shredded

1 C Cherry tomatoes halved

1 Jalapeno diced

1 Onion diced

1 C Shredded cheese

1 C Minced fresh cilantro

1 C Pico De Gallo

1 C Sour cream

1 C Salsa

1-3 Limes juices

Hot sauce

Cook the meat, and then lay everything out family style and serve. There is an option to have tortilla chips as a base as well.

If you are looking to improve your fitness, nutrition, mentality, or a combination of these send me a DM @Conati_Fit or an email to [email protected].

#EarnYourGoodDay

70.3, 6:07, 1.2, 56, 13.1. These numbers represent what I did yesterday, July 30th, 2023. I ran a half-ironman triathlon. I traveled 70.3 miles by my own power, in 6 hours and 7 minutes, swam 1.2 miles, biked 56 miles, and ran 13.1 miles. It was one of the most difficult things I have ever done in my life, and yet one of the most empowering things I have ever put myself through. I never would have imagined myself running an endurance event like an ironman. Hell, I never would have pictured myself doing anything other than lifting heavy circles, haha.

If there's one thing endurance training has taught me is that we are the only limit to our capabilities. We are the only thing stopping us from doing something we would have thought impossible.

I double-dog dare you to go out and try something out of your comfort zone. Not just once, but actually, do it like it was a part of you. You are your only barrier to doing the impossible.

This week's recipe: Cucumber Salad

1 Large Garden Cucumber thinly sliced

1/2 Yellow Onion Sliced or minced

1/2 cup plain yogurt ( use Greek yogurt to add protein)

2T ranch dressing

1T Vinegar (chef's choice is cider vinegar)

1/4 tsp dill

1/4 tsp salt

1/8 tsp celery seed (optional)

1 minced garden tomato (optional)

Mix everything in a bowl, chill, then serve. This is best as a side dish with the grill going and good people around!

For best results use as many garden fresh and homemade ingredients as possible.

If you are looking to improve your health, fitness, nutrition, or mentality, send me a DM @Conati_Fit or an email to [email protected]

#EarnYourGoodDay

We started this series with the logistics of how to plan a backpacking trip, went into the mentality needed for a successful trip, and last week we talked about how to last longer during your trip. This week we are talking about a pair of lessons that will help us trust ourselves enough to even dare go on a backpacking trip in the first place. While these are lessons I learned while backpacking, they double as the exact tactics we can implement into our lives to build trust in ourselves. Start using them today and or share them with someone you know to help them build trust in themselves as well!

This week's episode follows the summer dishes wave we have been riding these past few weeks. While the previous ones have been dishes and snacks, we wouldn't have a summer potluck without something delicious to wash down all the great food!

Homemade flavored water with electrolytes!

Recipe: 8 servings of 8 oz glasses

1 Gallon of water

2-3 cups of chosen fruit or vegetable (Berries, citrus, cucumber, watermelon, etc...)

1 tsp of Himalayan sea salt

Chop up your flavor of the week and sprinkle the salt on it.

Mix it up in a bowl and let it rest for 10-30 minutes. This helps bring the juices and natural electrolytes out.

Pour the mixture into your water, stir, and enjoy! Make sure to get all of the juice from the bowl into the water!

If you're tired of not knowing what to do to improve your health, fitness, nutrition, body composition, or mentality, DM me "Psyched Up" @Conati_Fit to begin your journey today!

You can also send me an email at [email protected] or a PM on Facebook as well!

#EarnYourGoodDay

We've covered the preparations for a backpacking trip, the mentality and tools to build one that will fuel you to a successful trip and life. This week we are talking about the maintenance of your mind and body and how to improve your endurance for your big upcoming trip. How to reduce your risk for injury, chaffing, blisters and better enjoy the journey. That's really what it's all about, isn't it? The journey we take more than the destination itself? Why are you going if you can't enjoy the ride along the way?

This week's recipe goes perfectly for this time of year too! As a side dish, even as a pre or post-workout fueling.

Salted watermelon. Watermelon is 92% water, and provides you electrolytes in the form of potassium and magnesium. Two that many people are deficient in or lose during training. This is a simple yet powerful tool to add to your nutritional tool belt.

If you're confused about how to improve your training, nutrition, and mentality, send me a DM @Conati_Fit on IG, or an email to [email protected]. Let's finish the year as the best version of yourself. We have 5 months left. What are YOU going to do to make the most of it?

#EarnYourGoodDay

#HikeYourOwnHike!