Earn Your Good Day

The first volume of "Lessons from the Mount" was about the myriad of ways backpacking is akin to life and how two weeks on trail can give you 2 years of life experience. This week we are diving deep into the mental side of backpacking with seven lessons spanning from swimming in the stream to head-down hiking.

Having a strong mentality within your control at all times. While not easy, it is a simple process. However, like anything in life, we need to be aware of the potential of going too far in any one direction. Listen in and find the balance of how to forge the best mindset to have a fulfilling and successful life.

Now, it is summer and there are more BBQs, family get-togethers, and holidays such as the Fourth of July, or memorial day. So I give you one of my all-time favorite summer recipes that can be used as a main dish, a side dish, if you are trying to stay lean, or trying to add muscle to your frame. Some call it Cowboy Salad some call it Cowboy Caviar. I prefer the latter as it combines country crazy and sophisticated fancy!

Cowboy Caviar

Makes 4 servings

1-2# of Chicken

2 C Coleslaw Mix

1 C Black Beans (or beans of choice)

1 C Corn

1 C Quinoa

1 C Cilantro

1 1/4 C Lime Juice

1 Jalapeno

1/4 Red Onion

1 T Sea Salt

1 T Pepper

1 t Garlic

Mix together in a bowl and serve

Modifications:

Main Dish: Keep the recipe how it is listed above

Side Dish: Remove the chicken and serve as listed

Staying Lean: Use 2# of Chicken and 1/2 C of Quinoa

Adding Muscle: 2# Chicken and 2 C Quinoa

If you are tired of not knowing what to do with your health, fitness, nutrition, and mentality, send me a DM @Conati_Fit or an email to [email protected]

Keep #EarningYourGoodDay

The Day after this episode is released, we have one of the greatest holidays of the year. The Fourth of July. It's our birthday!! And just like your and my birthdays, it is a time to party like no tomorrow and to learn from the last year. We, as Americans, have, like any family, been going through a rough patch. We are more divided and separate than ever, it seems. We are called the laughingstock of the world, and many have lost sight of our core values. Yet this is exactly what makes us American. It's not never fighting, or being perfect. It's recognizing, we are all a little messed up and still stand up for each other. We are known as the greatest country in the world for a REASON. We have forgotten who we are. We need a reminder call. So let this Fourth of July be that reminder call to you. Let it be why you try harder to meet your neighbors and build that community you've always dreamed of. The solution starts with you!!

Recipe of the week:

2 cups of pineapple

1 Jalapeno

1 Red onion

1 cup Cilantro

1/2 cup lime juice

1/2 T salt

1T cracked pepper

3 Cups coleslaw mix

Mix them all together and let them settle before serving.

This is good to be served as a side, a dip for chips, or other snacks.

If you are looking for a way to get that summer body and mind right, send me an email at [email protected] or a DM on IG @Conati_fit to take the first step.

#EarnYourGoodDay

The journey of 1000 miles begins with a single step. Yet for whatever reason, that step is almost always the hardest to take. My first few miles on trail were filled with fear, anxiety, uncertainty, and a desire to turn around. No, seriously! Those were the emotions I was feeling the first 4 miles I hiked on the Appalachian trail. I was constantly thinking I missed the sign to get on the trail or that I missed a turn-off, or would run into a bear, which I did, that definitely helped my state of mind. Yet I kept telling myself to keep going and that it was just my mind playing tricks on me and old insecurities playing out in my mind. Which turned out to be true. Lesson 6 in todays episode: Your trail legs come day 3-4. Not only does this apply to our legs, but our minds. If we keep going, we will get better, and we will catch wind in our sail. We just have to get past the first few steps.

This episode is the first of a 5 part series encompassing the lessons I learned from 10 days and 173 miles on trail. Not only are these lessons simple and basic truths to backpacking, they readily apply to our everyday lives. This series will review similarly grouped lessons, how they apply to backpacking, and how to use them in everyday life. Many are straightforward and simple to understand, while others need parsing. Stay tuned to learn more lessons from the mount.

This week we covered 2 episodes as I was so excited about getting back into the habit of podcasting last week, I forgot one.

Recipe 1: Snickers yogurt cup

1/2 cup vanilla greek yogurt

1 Tablespoon peanut butter

1/4 cup dark chocolate chips

1 pinch of sea salt

1 Tablespoon of salted peanuts

Melt the peanut butter and mix it with the Greek yogurt. Next, melt the dark chocolate and spread it evenly on the surface of the yogurt. Add the pinch of sea salt and salted peanuts on top before placing it in the freezer for 10-15 minutes. Take out and Enjoy!

Homemade protein cookie dough

1 cup full-fat cottage cheese

1/2 cup almond flour

1 scoop vanilla whey protein

1 teaspoon vanilla extract

1/4 teaspoon sea salt

1/4 cup dark chocolate chips

Put all the ingredients but the chocolate chips into a food processor and turn on until it has a cookie dough consistency. Turn off the food processor, add the chocolate chips, and turn the food processor on to mix them in. This recipe provides 8 servings at 170 calories. 13g Carbs, 8g protein, and 10g fat per serving.

If you found the episode useful, please use the information in your life to get better. If you know someone who would benefit from this information, please share the show with them!

If you are looking to improve you health, fitness, nutritional habits, or mental state, send me a DM on Ig @Conati_fit or an email at [email protected] for one on one training and programming.

#EarnYourGoodDay

Well, the bears did not kill me! That's a blessing as I saw 6 of them over 10 days lol. This episode is a recap of the month-long trip I recently came back from. The next few weeks will be an in-depth dive into the lessons I learned and how to apply them to your life. Keep #EarningYourGoodDay!

If you are looking to improve your health, fitness, and or mental state send me an email to [email protected] or a DM @Conati_Fit.

I have room for 5 more clients on my roster, send me an email before these spots fill up!

#EarnYourGoodDay

Everyone talks about habits and the next best one you need. Yet how to organize your habits is never talked about. Can you have too many habits? Are there areas of life that need more habits, fewer, or ones I can skip over? Today I will tell you the 3 foundational areas of life you need to have habits in order to have a full and complete life with all your basis covered. Once these three areas are in place, all other habits will simply enhance one or multiple of these foundational areas.

Listen in and build the foundation you need to grow the life you want.

#EarnYourGoodDay

If you are interested in improving your fitness, training, nutrition or mentality send me an email at [email protected] or a DM on IG @Conati_Fit

We all know those people at our jobs who seem to get the better gigs, tasks, leads, positions, extra perks, or whatever it seems to be. Everyone seems to like them, wants to be like them, or envies them, and their ability. Some will be jealous. Instead of emulating them to get the same sort of success, they will do the exact opposite just to spite them. Yet if you look at everyone who is successful and who excels quickly, they all have one principle thy follow in common. All of them. In today's episode I dive deep into what that principle is, how I discovered it, how it has worked in my own life, and how you can begin to implement it into your life this instant!

Find out what the one principle to success in the workplace is and start getting ahead today!

#EarnYourGoodDay

If you are looking to improve your fitness, training, nutrition, or mentality send me an email at [email protected] or a DM @Conati_Fit on IG.

I don't know if I can do this? How will I get everything done? Will I ever be enough? Why me? What did I do to deserve this? Am I good enough? Can I do it? Will they like me?

If you ever have these thoughts you have experienced anxious thinking. If these thoughts are constant or you've felt a giant sense of impending doom or felt like your heart was beating out of your chest, you may have experienced a panic attack.

What if I told you that with some bravery and courage, you could be free from the suffering those things cause? What if I told you the process was only 2 steps? Would you be interested in trying?

At one point in my life I had anxiety attacks everyday sometimes multiple times a day. I thought it would go on like this forever. I went to therapy, read books, listened to podcasts, and worked myself to death, all trying to escape my mind. Then I followed these 2 steps over a period of about 3 years. Today, I could not tell you the last time I had a panic attack. It has been years. I know how to handle anxiety and stress. Listen in and learn how you can do the same thing in your life!

#EarnYourGoodDay

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

If you're listening to this during the month of May or June, I am out in the middle of the woods at some point during a 300-mile backpacking trip. I have been thinking about this trip for over four years. Thinking about what it would be like to hike miles into the woods. Discovering new beauties in nature and new parts of myself. See, there are two parts to knowing yourself. One is to know who you are right now and what you want out of life. The other is building yourself into the person who can fulfill those dreams. To find ourselves, we must challenge ourselves. It must be revealed to us by stripping away all of the layers of BS society throws on you. My call to action is for you to follow that sense of adventure. Pursue it, chase it, and use it to uncover who are without outside influence.

Live a life you won't regret.

#EarnYourGoodDay

If you are looking to up your training, nutrition, or mentality, send me a DM @Conati_Fit or an email at [email protected]

We ALL were birthed from one, and we all have one. Sometimes they piss us off and others they are the only ones to soothe you. Moms can do it all and for whatever reason or superpower they get when they become moms they do it better than anyone else. We hold a special place in our hearts for them, and we know that there is no truer love on earth than from our mother. The question is, how are we showing our mother our appreciation and gratitude for that love? Are we living our lives in a way that honors and aims to spread that love?

Mother's Day is about just that. Honor and spread the love your mother has for you today.

Use it to help you, and others #EarnYourGoodDay

Every year during Christmas, the peanuts come on. There is one episode and one of the characters has a piano recital coming up. He's terrified of playing in front of a crowd. Throughout the episode, he is fretting about the recital. He puts it off as long as he can. In fact, he pushes it all the way until he is on stage. Everyone is watching him, and he is a ball of nerves. Yet he takes a breath and presses the first note. After that, well you should know the rest of the story.

In life, we all know what to do and what not to do. Yet that first step poses so much resistance that we never take it. Why is that? How do we overcome it?

When you take that first step, you #EarnYourGoodDay!!

If you are interesting in becoming a better version of yourself, and get over that hurdle, send me a personal message, a DM @Conati_fit on IG, or an email to [email protected]