Fuel Good Recipe Ebook


I’ve been quite the busy bee putting together a healthy recipe ebook for you all!

You can find it HERE !!

This ebook includes 24 of my favorite healthy and irresistibly yummy recipes. Each recipe is super easy to follow and loaded with nutrients to fuel your body right! Recipes range from a variety of categories: well balanced meals, desserts, snacks, sides, sweet treats and more!

There is something for every body and every goal. Whether you’re a competitor or just wanting to live a healthy lifestyle this ebook is for you. Each recipe is labeled with health benefits such as gluten free, dairy free, vegan, low sugar and/or ketogenic friendly. Below each recipe, you will see the respective icon of it’s specific health benefits.

Use this ebook to Fuel Good – and to feel good!

Happy Cooking!


How to lose weight with less than 1 hour in the gym:

NEAT: Non-Exercise Activity Thermogenesis or “the calories you burn when you aren’t working out.”


To put it simply, NEAT is any activity besides eating and sleeping that burns calories- but not exercise specifically for the purpose of exercising. The NEAT factor plays an important role in weight loss yet is often overlooked.
Purposeful exercise in the gym usually gets all the attention in a weight loss program. While your workout is extremely important, it does not permit you to sit on your bum for the remainder of the day. Your workout is only 1 hour out of your day. What are you doing the other 15 hours or so? This is when adjusting your NEAT factor can have substantial effects.

Things like taking a shower, housework, walking the dog, and grocery shopping are all a part of your NEAT factor. Simply moving more and sitting less can help you achieve your weight loss goals. Just by increasing the length of time spent doing these things may help to stimulate greater fat loss. So brush your teeth a little longer, take the stairs, and park further from the store entrance to increase your NEAT!

Wearing a fitness device like a FitBit has personally helped me become more aware of my daily activities. If you don’t already have a wearable, I highly recommend investing in one. You may be surprised but how little you move throughout the day! The average American only makes about 3500 steps in a single day. An ideal step count is more like 10,000.

Fitness industry gimmicks

There is so much bullshit out in the fitness industry about supplements, performance enhancers, and fancy accessories. Almost everyone is looking for and creating a quick fix. Let me give you a hint, if the company selling it to you requires you to continually buy it to retain desired results then it’s a gimmick. If it’s not something you can maintain for the rest of your life (and I’m talking 60+ years – really think about that!) then you shouldn’t do it or take it. There are no quick fixes and nothing lasts forever. Whole foods, consistent activity, and a positive attitude will give you more than any supplement, patch, squeem, injections or whatever the hell else they seem to come up with.

Alaskan Sockeye Salmon


Wild caught Alaskan salmon (sockeye) is a powerhouse of nutrition. It’s packed with omega 3 fatty acids, B vitamins, and many other vital minerals! However, farmed Atlantic salmon is significantly lacking in these benefits and actually contain harmful toxins, pesticides and antibiotics. The flesh of wild Alaskan salmon is bright red. It’s also very lean, so the fat marks, those white stripes you see in the meat, are very thin. (Like the photo👆🏼👆🏼). But, If the fish is pale pink with wide fat marks, the salmon is farmed. Farmed salmon is genetically modified and like all GMOs should be avoided! Wild/Alaskan=good, Farmed/Atlantic=crap


One very important term to live by in a healthy lifestyle is Balance. But even more than balance I want to talk about the term “variety.” We already know the importance of having variety in our workouts and daily activities. Changing it up to keep the body constantly guessing and trying to adapt. So with this concept, why is it that we still regularly see people mass meal prepping the same meals day in and day out? It’s always the same food sources: chicken, fish, beef, oatmeal, brown rice and sweet potatoes over and over and over again. Sure, these are great healthy food choices and are packed with vital nutrients, but what about the nutrients they lack? Where is the variety? I’ve been a sucker to this type of eating for too long; once believing that white potatoes were “bad” if they weren’t sweet, or white rice “cheap” if it wasn’t brown. It’s not a healthy way to go about healthy eating. It’s about variety, and always switching it up to keep your body guessing. I’m not talking about IIFYM and eating whatever the hell you want if it fits. I’m simply saying you can have your staple foods, but allow substitutions. Keep evolving🌖

Lessons of Lifting

“You earn your trophies at practice, you just pick them up at competitions”

I’ve competed in several bodybuilding/physique competitions over the past two years. With never less than a 4th place finish, I’ve taken home 1-3 trophies from each show (due to crossovers, overall titles, etc). These trophies now consume an empty corner of my apartment, awaiting the next adjunct. Every so often as I catch a glimpse of their intricate detail, I reminisce in great memories. But even more than my past, they remind me of my future. These trophies represent my ability to do ANYTHING I set my mind to, whether fitness related or not. It’s not the trophies that I take pride in, but the investment that went into winning them.

The lessons I have learned through disciplined fitness training have spilled over into everything I do. Whatever my line of work or career path, the practice of training provides me the ability to persist through the hardest of struggles. That’s because bodybuilding is about forgoing temporary fixes to achieve a greater goal. I know that today’s pain and tomorrow’s soreness won’t pay dividends until months or years from now. But that’s not going to stop me from trying my damn hardest right now.

Time is a valuable thing. In today’s society, instant gratification is the norm. The discipline that comes from being a bodybuilder is the rarest commodity. I invest this same dedication and sacrifice into all aspects of my life.



Protein and Fiber Salad

I know what you’re thinking… Ew, right? Protein and Fiber? Sounds too healthy…

It’s important to be mindful of fiber for many reasons. Fiber plays a huge role in heart health and longevity and even increase satiety. Unfortunately, the average North American is not nearly meeting the daily requirement for fiber. Nor are they hitting the daily requirement for protein.

So I bring to you… Protein and Fiber Salad! (I’d try to give it a better name but Beans and Egg Salad  even worse!)



1/2 cup black beans

1/2 cup edamame

1/2 cup chopped onion

3  boiled egg whites, diced

Directions: Combine all ingredients. Use 1 tbsp of a dressing of your choice and toss until evenly distributed.

Pumpkin Seeds

Save the seeds from you pumpkins and spaghetti squash and turn them into a delicious salt snack! Here’s how:


  1. Remove seeds and pulp from the pumpkin and set into a large bowl.
  2. Rinse seeds in water until the pulp and strings are washed off.
  3. Allow seeds to dry by placing them flat on a large paper towel.
  4. In a medium bowl, combine pumpkin seeds, 2 tablespoons coconut oil and 1 tsp Himalayan salt.
  5. Spread seeds onto baking pan lined with wax paper. Let stand for 24 to 48 hours or until dry; stir on the pan occasionally.
  6. Remove wax paper from baking pan, spread seeds out evenly. Place in oven at 325 degrees for 40 minutes, tossing seeds once or twice.
  7. Allow seeds to cool on paper towels.

One beautifully complex machine…

The human body is one beautifully complex machine. It is such an incredible phenomenon to be so in tune with how it works. It isn’t a process that happens overnight but one that takes diligent tracking and extreme observation. Over the past week I tweaked one minuet factor in my nutrition and it’s made immense visible changes. When you have a passion for something, researching and experimenting becomes an exciting game. So no matter how much you think you know, you can never know enough. Keep feeding your mind as you would your stomach; often, abundantly, and with solely the best.

Zucchini Fettuccine Noodles

Zucchini Fettuccine Noodles are a great alternative to pasta and you don’t need any fancy kitchen tools!

Simple, real food, and low carb! Does it get any better than this?

Firmly peel zuchinni lengthwise with a vegetable peeler until you reach the seeds. Blanch the long strings in a pot of boiling water for only 30-60 seconds. Drain and enjoy like traditional pasta!