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What's in store for today:
- A high protein chili recipe that won't bust your results
- No time to cook? Keep these in your freezer...
- Need a jolt of discipline and motivation? This book is for you...
Hey friend,
A quick update on my running journey and what itâs teaching me along the wayâŠI donât know if youâve noticed this yet, but just about every time I give an update on my running, itâs one of two things:
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I just recovered from an injury, learned from it, and Iâm excited to be running again, orâŠ
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Iâm injured and I canât run again đ
Welp, that cycle has DEFINITELY continued!
Last week I was pumped to get back into running after a full week off to let my knee heal. On day three back, I stepped on an acorn while turning a corner, rolled my right ankle, and busted up my left knee and hand in the fall đ«
Most people hear that and say, âMaybe the injuries are a sign you shouldnât run.â But, thatâs not how I see it.
I immediately framed this as a test: if anything, God is asking how badly I want this. The truth isâinjuries happen, we get sick, schedules change, other demands pop up.
We can find an excuse, or we can adapt. Thatâs life.
When we really care about something, no obstacle is the end.
We learn, adapt, practice patience, and keep getting up. I got back to running two days after rolling my ankle and Iâm running without pain, even though my ankle is still a bit swollen and bruised.
Moral of the story: everything comes down to perspective. If you frame a setback as a sign to stopâŠyouâll stop. If you frame it as a cue to learn or be patientâŠyouâll keep going.
Alrightâenough about that.
Hereâs your Feel Good Friday!
A Guilt Free Chili Recipe The Entire Family Will Love
With Fall quickly approaching it's the perfect time to share this amazing chili recipe.
It's low calorie, high protein, and you can make this chili WITH noodles as the recipe states below, or if you are one of "those" people, you can make it without noodles and it will be even lower in calories per serving đ
Matt's Famous Guilt Free Chili Recipe
Bulk Serving Recipe Makes 8 - 1 Cup Servings:
- 254 Calories (Chili only, see below for topping recommendations)
- 45% Protein
- Only 38% Carbohydrate
- 26 Grams Protein
- 22 Grams Net Carbohydrate
-1.5 Pounds 96% Extra Lean Ground Beef
- 3 Cups Tomato Sauce
- 1 14.5 Oz. Can of Diced Tomatoes
- 1 15.5 Oz. Can of Chili Beans
- 1 Onion Chopped
- 1 Packet of Chili Seasoning
- 1/2 Box Banza Chickpea Elbow Pasta (4 Oz. Dry)
- Put your 4 oz. of Banza Chickpea Elbow pasta into a pot with water and boil until fully cooked (per instructions on the box). While boiling move to step 2.
- In a large soup pot, spray the bottom of the pot lightly with cooking spray, then add the 96% Extra Lean Ground Beef and the chopped onion to the bottom of the pot and start to brown the meat and the onions together on medium to medium high heat.
- Once the ground beef and onion is browned and fully cooked add in the tomato sauce, diced tomatoes, chili beans, chili seasoning, and fully cooked chickpea pasta. Then cover and let simmer until warm and ready to eat.
No Time To Cook? Keep These In The Freezer...
Let's face it...there are times when we have either zero energy or very little time to cook a healthy meal at home.
Maybe you've had a hard day, maybe you are sick or injured, maybe you just have a lot going on from a schedule standpoint...
And when these times hit most people only have two choices...
Option 1: You dig deep and you muster the energy or find the time to make that healthy meal no matter what because the results are important to you...
Option 2: You say screw it and sabotage throwing a pizza in the oven, ordering door dash, hitting a drive thru, etc.
But here is an ultra convenient, tasty, and calorie / protein optimized THIRD option I like to recommend...
Hit up a high quality meal prep service that can deliver to your home, and order up meals that you can keep in the freezer that taste excellent, fit your protein and calorie standards for a meal, and require 3-4 minutes in the microwave to prepare. đȘđ»
I am a fan of supporting local businesses so for a great option here in Indy, you can look at Flexx Nutrition. They deliver locally on Sundays for residents in Hamilton and Marion County in Indiana, and they also will ship your meals cold to your door as well!
How to order for best results:
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Choose meals under 400 calories and at least 40% protein.
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Quick rule of thumb:
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300 calories â you need at least 30 g protein
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350 calories â you need at least 35 g protein
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400 calories â you need at least 40 g protein
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If you order meals that stick in that calorie and protein range you can have super tasty meals in the freezer that you can use any time you need them and they can be ready in minutes.
No more sabotaging! Always prepared!
Read This For A Jolt Of Motivation + Discipline
We all want to be disciplined, but sometimes motivation isn't super reliable.
Sometimes we just need a nice jolt of motivation and inspiration, and this book, Undeniable, by Cameron Hanes is GREAT for that.
Cameron Hanes is a famous Ultra Marathoner, hunter, author, and podcaster, and his latest book Undeniable is a collection of lessons that he has absorbed after having interviewed some of the most amazing humans in the world.
From Jelly Roll, to olympic athetes, to Cross Fit Champions, to other thought leaders such as Chris Williamson, Cam has spent quality time with the best and most disciplined and inspired among us, and he shares what he learned from these amazing people in his book.
I will often listen to the audiobook version of this book as I shower and get ready in the morning, or while I run or workout, as it sometimes makes me feel as though I am being mentored by Cam or other inspiring people who he interviews on his Podcast.
I can't recommend this book enough.
đïž Podcast Replay
How To Lose Weight Despite Menopause Or Thyroid Issues
I recorded this training earlier this year, and since probably 75% of our clients are impacted by some stage of menopause and / or a thyroid condition I thought it would be good to share again.
If you struggle with weight loss in any stage of menopause and / or you have a thyroid condition that you feel is impacting your ability to lose weight, I recommend watching this training in it's entirety.
Client Of The Week: Joani Portwood (Wifey)
This weeks "client of the week" is actually my wife, Joani đ
She doesn't know I am featuring her, but she deserves the kudos for such an amazing transformation!
Mind you, she is pregnant right now with our 3rd, a baby boy due in January, but she's now gone through two past pregnancies and BOTH times returned to what you see in this after picture.
If that doesn't tell the story of sustainable results...I don't know what does!
The strategy we've used with Joani:
- Finding meal and snack options that taste amazing while being low calorie and very high protein. Meals that feel like she isn't eating healthy, but she is.
- Finding a fasting schedule that works really well for her. Joani prefers to fast most of the day having a small protein snack in the afternoon and then eating the rest of her entire days worth of calories in the evening time. Proof that timing doesn't matter if the amount is on point.
- Integrating indulgent cheat meals at the right frequency so she can have her favorite cheats like ice cream and mexican food without sabotaging her long term results.
As a husband, I've always though Joani was beautiful from the day I met her whether she lost weight or not, but I couldn't be more proud of her for accomplishing her goals and vision for her health and her body in a sustainable way. đ
A Quote To Finish Your Week Strong
"If people don't believe in you, there are two choices: shrink and go away or become undeniable."
- Cam Hanes, Author of Undeniable
When you're ready, here's how I can help:
If you're looking to lose weight sustainably while building a flexible lifestyle that you enjoy, I can help. Apply for coaching here in the Healthy & Whole Mentorship Program.
Disclaimer: This email is provided for educational and informational purposes only and does not constitute providing medical advice or professional services. The information provided should not be used for diagnosing or treating a health problem or disease, and those seeking personal medical advice should consult with a licensed physician.
