by Steven Mathis | Oct 7, 2015 | Blog
Everyone has their reasons for training. For some, it may be to lose body fat or build muscle. For others, it may be to compete in a sport. There are some who do it for the social aspect. Maybe for you, it’s to keep the impact of aging at bay. Whatever the reason, it’s YOUR REASON and no one else’s! For me, mine is simple. It has nothing to do with fat loss or muscle gain, sports competition, social experiences, or aging. Don’t get me wrong, I enjoy those benefits but that’s not what gets me up at 3:30 in morning. No, there’s something more. I believe God has given us a body for a reason, a purpose. Just like your reason for training, everyone’s purpose is different and unique. The only way to fulfill our purpose is with our body. Think about it. Great leaders like Martin Luther King Jr., Nelson Mandela, Franklin Roosevelt, and Gandhi needed their body to lead nations and peoples. What about philanthropists like Andrew Carnegie or Bill Gates? They needed their bodies to be able to generate wealth and then give it away. Not relevant to you? What about the teachers in your kid’s school? They need their bodies to deliver knowledge every day. What about the farmer who grew the vegetables you had for lunch? They too needed their body to do work. It has nothing to do with perfect health (i.e. Roosevelt), a six pack, or a 500 lb squat. The body is a tool that we are provided to carry out our purpose. God has entrusted each of with ONE...
by Steven Mathis | Jul 1, 2015 | Uncategorized
Okay, so we all know that we should eat more fruits and vegetables. We also know that we need protein to recover from workouts. But maybe you don’t like certain fruits or veggies. Or maybe you are not a big meat eater. Or maybe its just to dang hot outside and you want something cold. What are we to do? Glad, you asked. I have the answer. Fruity Madness combines fruits, proteins, and healthy fats in a cold, refreshing shake. The best part is that if you don’t like veggies you will never know they are included. For a quick run down, here some benefits: Strawberries & Blueberries – Vitamin C, Potassium fiber, antioxidants Broccoli – Vitamin A, C & K, Potassium, fiber Chia Seeds – Potassium, Calcium, Iron, Magnesium, Omega 3s, fiber Hemp Seeds – Complete protein, Omega 3s, Magnesium, Iron, Calcium, Vitamin E, Zinc Spinach – Vitamin A, C, E, & K, Calcium, Copper, Iron, Magnesium, and Zinc Coconut Oil – Medium-chain Triglycerides (tons of benefits) Fruity Madness 1 cup of water (more or less depending on desired consistency) ½ cup Organic Blueberries, frozen ½ cup Organic Strawberries, frozen ½ cup Broccoli 1-2 scoops Whey Protein, vanilla 1 tbsp of hemp seeds 1 tbsp of chia seeds ½ tbsp of coconut oil 1 handful of spinach ½ cup of ice 1. Add all the ingredients to a high powered blender and process until...
by Steven Mathis | Jun 24, 2015 | Eat Real Food Based on Your Needs, Recipes
Okay, if you have checked out any of the other recipes I’ve shared, you have noticed a couple of things. First, I only use real food. This means that the foods aren’t processed with a bunch of added crap. Second, I want food that is going to nourish my body and taste great at the same time. Third, I want simplicity. Here is another meal that fits all three criteria perfectly. The Honey Mustard Chicken is full of flavor, is super moist, and packs a protein punch! The Oven Roasted Mixed Vegetables are super easy and make a nice side without overpowering the chicken’s flavor. For simplicity and ease, I use frozen, organic Normandy Vegetables from Costco. Honey Mustard Chicken Ingredients 1/4 cup Lemon Juice, fresh 1 tsp Garlic Powder 8 Chicken Thighs, skinless Himalayan Sea Salt Black Pepper 1 tsp Garlic, Minced 1 tsp Dijon Mustard 2 tbsp Honey, raw, unfiltered Preheat the oven to 400. While the oven is preheating, combine the lemon juice and garlic powder in a small bowl. Place the chicken thighs in a baking dish and pour the lemon and garlic mixture evenly over the chicken. Season the chicken with salt and pepper to taste. Place the chicken in the oven and bake for 30 minutes. In another bowl, combine the garlic, mustard, and honey. Mix well. Once the chicken has baked for 30 minutes, remove it from the oven and brush it with the honey and mustard mixture. Return it to the oven to bake for an additional 5 minutes. Oven Roasted Mixed Vegetables Ingredients 3lbs Mixed Vegetables 4 tbsp Coconut Oil,...
by Steven Mathis | Jun 18, 2015 | Eat Real Food Based on Your Needs
Key Points: Eating a plant-based diet has benefits and drawbacks. The common drawbacks are lack of protein and calories plus the creation of nutrient deficiencies. To reap the benefits of a plant-based diet, avoid the highly processed imitation meats, focus on protein dense plant-based foods, and work to eliminate deficiencies through careful planning and/or supplementation. Okay, so you don’t eat meat? Why the heck not? Well, actually there may be several different, legitimate reasons. Those who choose to follow a “vegan” or “vegetarian” lifestyle often do so for moral and philosophical reasons. For example, some believe that avoiding meats is healthier or that it’s better for the environment. Some have religious or animal rights’ beliefs that conflict with an omnivorous diet. Some just don’t like the taste and/or the texture. Regardless of the reason for not eating meat, the terms “vegan” and “vegetarian” bring a lot of connotations, both negative and positive. To avoid this, I choose to use the term “plant-based” diet. There are multiple levels of plant-based diets: Eat meat but much less than the standard diet Avoid meat but eat fish, dairy, and eggs Avoid all meat and fish, but eat dairy and eggs Avoid all animal products including dairy and eggs NOTE: For the remainder of the post, when I use the term “meat,” I am referring to all animal products including dairy and eggs (meat just sounds better!). Benefits & Drawbacks Each level of a plant-based diet has benefits and drawbacks which can progress as more meat is removed from the diet. First, who can argue that adding more fruit and vegetables to your...
by Steven Mathis | Jun 11, 2015 | Blog, Supplements
If you are interested in improving any aspect of training, nutrition, or recovery, or if you need help finding a specific supplement to meet your needs, email me at steven@csfitlife.net. You can also connect with me through social media by clicking the links below: CSFitLife on Facebook CSFitLife on Twitter Over the last five weeks, I have thrown a lot of information at you. So, let’s look at how to put it all together. Whole Food Pre- and Post-Training If you choose not to use supplements around training, consider having a whole food meal 2-3 hours prior to training. Preferably, the meal would have a good mixture of slowing digesting carbs (sweet potatoes, brown rice, quinoa, etc.), some veggies, and an ample amount of protein (chicken, fish, red meat, etc.). Immediately following training, consider have a small meal with some fast digesting carbs (white rice, SweeTarts, Haribo Gummy Bears, cantaloupe, honey dew, etc.), and a lean protein. This meal should be relatively small and low in fat. Pre- and Post-training Supplementation If you choose to use supplements to, well, supplement your diet and aid in training and recovery, this is how I would consider putting it altogether: Between 15 and 30 minutes before training, consider drinking a shake that contains: 20-30 grams of whey protein 5-5 grams of creatine (depends on the type) 5 grams of BCAAs 2-3 grams of beta-alanine Immediately following training (preferably before you leave the gym), consider drinking another shake that contains: 20-30 grams of whey protein & 10-20 grams of casein protein 5-5 grams of creatine (depends on the type) 5 grams of BCAAs...
