Sharing Gift of Wellness; Cereal Celebration Menu

I continue to riff on the idea of spreading the gift of wellness via acts of kindness and play. Modeling in action and speaking about it only go so far. Immersing people into experiences are where change is likely to occur: Acts of Kindness + Great Attitude = Positive Change. 

Today, we tackled breakfast and the default of many working adults: either skipping it entirely or eating something quick (and perhaps too often unhealthy). And cereal becomes one such default if kids are in the mix. 

This is the menu shared with colleagues today at our Quest Cereal Celebration. People of all different ages, backgrounds, and fitness levels enjoyed this experience and shared how the food was surprisingly good! Hopefully, this gives these tremendous colleagues other options for them, their family, and their friends!

The Menu

A. Cinnamon Toast Crunch Cereal

  1. Chop up two Quest Nutrition Beyond Cereal cinnamon roll bar into 30 pieces each and place in a bowl 
  2. Pour Almond Milk, Fairlife Milk, or MuscleEgg vanilla in a bowl
  3. Sprinkle with Cinnamon 
  4. Enjoy!!

Macros (w Muscleegg) Cal: 360 Pro: 49 Carbs: 36 (6 net) Fat: 9

 B. Waffle Sticks

  1. Slice a Quest Beyond Cereal Maple bar in three
  2. Fill a ramekins with sugar free syrup
  3. Dip and eat

Macros: Cal: 110 Pro: 12 Carbs: 17 (3 net) Fat: 4.5

C. Protein Hot Chocolate

  1. Heat up water (or aforementioned milk)
  2. In a shaker, put one serving of Quest Nutrion chocolate protein with 16oz hot liquid.  
  3. Shake and pour into 2-4 mugs 
  4. Shave pieces of a Quest Nutrition S’mores protein bar into each cup 

Macros (w water and without bar shavings) Cal: 110 Pro: 23 Carbs: 4 (2 net) Fat:0

D. Blueberry Muffins

  1. Cube a Quest Nutrition blueberry muffin bar into 6-8 pieces 
  2. Preheat oven to 400 degrees
  3. Place  piece on baking sheet for 3 minute, flip, and bake for another 3-5 minutes

Macros  Cal: 190 Pro: 21 Carbs: 22 (5 net) Fat: 6

E. Cookie Jar Cereal

  1. Chopped the Quest Beyond Cereal chocolate bar into 32 pieces and place in a bowel
  2. Microwave Quest chocolate chip bar for 10 sec, break into 12 pieces, roll into balls
  3. Bake rolled balls for 5 min at 350 degrees
  4. Place the baked cookies into the bowl with Beyond Cereal bar
  5. Pour 3/4c of liquid in the bowl and sprinkle with cocoa 
  6.  Place bowl in fridge for 3-5 minutes
  7. Pull bowl out and pour remaining 1/4c of liquid in bowl.
  8. Boom!!!

Macros (w Muscleegg) Cal: 440 Pro: 58 Carbs: 41 (8 net) Fat: 10

Passing Time on Steady State Cardio

Most of the time, my cardio is HIIT and Conditioning based so time flies. However, I believe steady state cardio has its place. In brief, I’ll add 20-30 minutes of steady state after HIIT during the offseason. I’ll also use steady state on days when I don’t do HIIT. Finally, steady state becomes a large portion the closer I get to a show. Right now, I’ve been at two 60 minute steady state sessions.

And that is a hamster wheel experience that gets old quickly especially for someone easily victimized by boredom.

But I’ve developed a few strategies that really help:

  1. Chunky Chunk: I’ll break up steady state into multiple sections and utilize different machines. For example, I’ll use 4 different pieces of equipment at 15 minutes each. This changes the mental and physical state. Wake up!
  2. Play Frogger: I’ll utilize different movements on equipment. For instance, I’ll go sideways, backwards, forwards, etc.. By breaking things into 30sec time frames, time picks up because the stimulus of change.
  3. Audio/Visual Learning Time: this is key for me. I listen to podcasts and watch videos of things of value to me (education, cooking, interviews, fitness events, etc)
  4. Course Experiences: I take a lot of MOOCs like Coursera. I’ll spend an hour in my course work. 
  5. Curation and Writing: I actually spend a potion reviewing my various feeds and then write or tweet about them. I’m actually blogging this during cardio. I’ll do my Yelp work, blog for my profession, and work on my brand in fitness

This is a good time to say get distracted. If you focus on how much time is left, you’ll fight it and struggle deeply.

Level Up!


Productivity Boost

Creativity. Productivity. Likability.  If you want to boost these, one trick is to moderate and regulate your sleep.

It sounds simple. It isn’t a revolutionary new idea. But how many of us practice explicit regulation of refueling our tank to full each night?

I Changed

I spent ten years averaging 3-5 hours of sleep a night. Then, I would crash for 15-20 hours or land myself in the hospital dehydrated, sick, and frustrated. I put on significant weight, tried upon unhealthy food to fuel me, and wore wings constantly to fool myself that I had energy.

I wore it like a badge of honor. I pushed the idea that “this is all my body needs” and defended the practice with “look how much I’m getting done.” Truth is that I was getting a lot done. But getting things done and making a difference are two radically different things. 

My Formula

Life is much different now. After trial and error, my tank is near fuel with 7-8 hours of sleep. Seven is golden if I have relaxed  my brain:  warm shower, fiction book (never nonfiction), journal, etc.. Eight if I have not relaxed myself. 

I follow this 90% of the time. 

Trade Offs

Don’t get me wrong. This increase in sleep comes with trade-offs. Here are things I’ve lost:

  • I don’t get as much done… 
  • I don’t live much of a night life 
  • I start to fall asleep if I’m out at night 🙂
  • I had to create a To Do List process because of the lost waking hours 
  • I had to cut ties with things that were time waste for me. In other words, I wanted to regain some of those hours being put to sleep. For example, I cut out television and reduced social media
  • I had to create a powerful morning routine 

Sweet Dreams 

It is hard for me to imagine my life before this shift what could have been would I have focused here a lot sooner. Dreams are sweeter. Life is sweeter. I’m happier and more mindful.

Rest easy! Onward!

My Morning Routine

My Morning Routine

I’ve always been an early riser. It is in my DNA. My day starts at 4am and I have a crazy habitual routine that I follow. I wake up jazzed. No alarm. No snooze. No willpower. My vision for life is so clear, so powerful that I can’t wait to get going in the morning!

Power of Routine

While I fear stagnation and embrace change, the power of routine is crucial to me:

  • It centers and grounds me in the moment.
  • It calms and focuses me on what matters.
  • It empowers me to make the day impactful and meaningful. 
  • It energizes me to live, love, and laugh.

My Morning

4:00-4:40:::: Preparing for an Awesome Day

  1. Drink one liter of water immediately
  2. Meditate for 10 minutes
  3. Fire up stove to cook veggies, brown rice, oats, and eggs.
  4. Read a book for 10 minutes while food is cooking.
  5. Write for 10 minutes while food is cooling.
  6. Cue a motivational talk or video via YouTube while packaging food and getting ready for the gym.
  7. Say a few words to my kids either outside of their door, peaking in while they sleep, or via a note if they are restless. I don’t ever wake them up!

4:40-4:55:::: Flipping the Switch

  1. Fire up the ol Mustang, cue one of my training playlists, and scoot to the gym.
  2. Reherse on the way my exercises, sequence, intensifiers, and goals of training session.
  3. Arrive.
  4. Be at locker #33 ready to roll by 5am

5:00-6:30:::: Fitness Mindset

  1. Training and conditioning.
  2. Chug a postworkout protein and glutamine bomb
  3. Get ready for work.

6:30-7:15:::: Growth Mindset

  1. Drive to work.
  2. 30 minutes of the commute is listening to a book on tape or podcast.
  3. Stop and watch the sunrise (a must for me when it is a clear sky). Eat Meal 1 of the day. 
  4. 10 minutes of the commute is asking how I will make a difference today, what will be meaningful about today, who can I bring joy to today, and how will today help me leave a lasting impact. I focus a lot here on dreams, innovation, mindsets, and passions. It is who I am!

7:15-8:00::: Professional Mindset 

  1. Connect with my team 
  2. Check voicemail and notes
  3. Create a To Do List using remnants from yesterday’s (different post but I love my To Do List approach)
  4. Scan my online readers
  5. Scan emails
  6. Brush my teeth again and then walk the building

My morning has officially begun!