An alternative to BBQing your Chicken and Asparagus this summer

I went to my favourite butcher La Boucherie at the St. Lawrence market in Toronto the other day and had them season some chicken breasts with the expectations I was going to BBQ later that evening. Sure enough after my workout, it started to rain. As I contemplated sitting in front of my rooftop BBQ grill hoping the rain would pass, it didn’t look like it was going to any time soon, plus I was ready to eat my arm after an intense leg workout.

So I decided to prepare my meal indoors (the anti-caveman way!) Here’s the recipe for you:

What you’ll need from your fridge:
Chicken
Asparagus

What you’ll need from your cupboard
Cayenne pepper
Peppercorn
Basil
Extra virgin olive oil
Organic Coconut oil

I don’t have pics of marinating the chicken because my butcher does such a great job marinating my meats. Essentially she just puts olive oil, cayenne pepper, basil flakes and chunks of peppercorn in the chicken and it’s ready to go. I usually let it marinate in the fridge for a good hour or so while I work out.

To set it up put your oven at 380degrees Fareneheight and set the timer for 30 minutes, so it cooks evenly but doesn’t overcook and dry out. Place your chicken on a baking tray with aluminum foil and flip it over about 15 minutes into baking.

For the asparagus try coconut oil to give it a different flavour and give your body the benefits of coconut oil, such as digestion, healthy hair and skin that olive oil doesn’t provide.

Grab a handful of asparagus and chop it into 1 inch pieces. Place a small pan on medium heat and add a teaspoon of coconut oil to the pan, once the pan is warm drop the pieces of asparagus into the pan and let cook for about 10-15 minutes and then you can simmer it for the remaining 15 or leave it on the stove top with the heat off as it should stay warm.

In 30 minutes this meal was ready to go and serve, and had the perfect compliments of taste with the asparagus covered in coconut oil and tasty marinated chicken.

Hope you enjoyed this recipe, give it a try and let me know what you think.

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You’ve heard it here first, if you see me on a treadmill this year I’ll give you $100

This is not a blog about why running on a treadmill is bad for you, because I do believe it serves it’s purpose of being as a convenient piece of gym equipment. This is my personal guarantee to you that if you catch me on a treadmill this year I will give you $100, and my reasons why I’m anti-treadmill.

I’m writing this post primarily because I’ve learned the proper techniques to warming up without the use of a treadmill using the techniques from the very soon to be released Dynamic Warm Up program by my good friend Dan Go. Also, I wanted to share with you some of my own personal workouts, of what I like to call Paleo Cardio, and I’ve outlined “better than treadmill” cardio workouts you can do at a field or track to get the most effective fat burning results.

So yes, just to re-iterate, I will give anybody who catches me on a treadmill or any piece of cardio equipment this calendar year $100 Canadian Dollars or $97.52 US Dollars.

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Instructions for Life

It’s half way through the week and many of us are already in “weekend mode”. Many of you will be spending your weekends with your family and friends, whomever you spend it with make sure you enjoy the time away from the workplace and enjoy every minute with the people that mean the most to you.

I came across these Instructions for Life by the Dalai Lama that has really stuck with me over the past few days, and I wanted to let as much people as I know. I hope you enjoy and can apply these 20 simple rules to yourself, and share it with the closest people to you.

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The Perfect Post workout meal for your Summer Abs

If you walk into a GNC or any  supplement store for that matter, the guy or girl behind the cash register is always trying to sell you something made in a lab that’ll be the perfect post workout meal. Whether, it’s a shake, a bar, or some sort drink mix.

Well, what ever happened to an actual meal?! Can we not get the same if not better effects and results by having something that’ll cost me half the amount of money and satisfy my hunger?! Of course! Keep reading to learn how to make this perfect post workout meal, just in time for the summer.

The other day I posted this pic on instagram @christiangolez of my post workout meal and took a pic of my abs right after that meal. I hate to sound cocky but I have to admit I was pretty happy with how my abs looked after this post workout meal, that’s been my go-to for the past 4 weeks.

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Thank you Mom!

I know Mothers day was just yesterday, but if there was 2, or even 100 day’s to celebrate the Mothers of this world I wouldn’t even complain. Heck she’s put up with me for this many years! I can’t thank my Mom enough for what she’s given me. My Mom’s the one lady who really put up with all my crazy diets and competitions throughout the years and hasn’t told me to F’ Off when I get moody from dieting, not to mention  all my crazy antics.

If you’ve ever done a bodybuilding or fitness show, had to cut weight for a sport or have lived with somebody who has done one of the following, you can more than likely understand how difficult it can be to live with that person.

I spent the weekend with my family and girlfriend, and they were really helpful in keeping me on track with my diet by helping keep the foods to cater to my paleo lifestyle and stay on track for my fitness photo shoot. My Mom lost 24 lbs in 2 months following a paleo-type diet without really ever knowing the finer details of what the paleo diet is.  Below is a quick snapshot of some of the foods we made this weekend.

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Stretches for your Shoulders and Neck at the Office

A common issue I hear around the office is “my neck is sore” or “my shoulders are sore”. People blame sitting at your desk all day to be the root cause of this situation, which typically it is. The reality of it is that humans weren’t meant to sit in sedentary position all day.

A very quick fix for a sore neck and to avoid having these issues is to do a few basic stretches. This week’s installment of office yoga Victoria Chin is going to walk us through a series of easy to do stretches while sitting at your desk.
Click the video below to see Victoria and funny man Perry Perlmutar in office yoga action.

Paleo coconut fried chicken

The other day I went to my neighbors place and saw he had just ordered Popeyes chicken and he offered me a piece. I was contemplating eating it because I was pretty hungry, and it smelled so damn good. However, my guilty caveman concious couldn’t rationale this one so I decided to pass and went home to find something to eat.

I was still craving fried chicken so I went online and tried to find how I can make fried chicken more “Paleo” and this is what I came up with.

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Delicious Kale and Turkey Bacon Salad

A few days ago I was going through my fridge and I had some kale I had to finish off, along with some turkey bacon that was sitting there since the beginning of the week so I had to come up with something crafty, healthy and paleo. So I came up with this amazingly delicious kale turkey bacon salad recipe.

What makes this recipe so good is that you can cook this recipe, and if you have leftovers, you can either eat it cold or hot the next day depending on what you’re in the mood for.

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Yesterday you said Tomorrow

If it’s one thing I learned about competing and winning in bodybuilding competitions at an early age was that big goals are accomplished by many small steps. At the beginning of April I decided I wanted to do a fitness photo shoot for my blog, and get into the best shape possible. What I remember most and what’s most important to getting into the best shape of your life is that the little things that you have to do to get better every day.

Now this is a lot easier said than done, and can be applied to your big goals outside of getting into the best shape possible. Think about all the “should have” or “I wish I did that” on your list. Look inside and be truthful and then ask yourself: What would be different if I just did that? or What would be different in my life if I did just a little bit every day?

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Instagram meals from April

Sorry I’ve been on a bit of a hiatus with the blog posts. Like many working individuals I’ve been busy with exciting new product launches that have occupied my time away from blog posts. I promise you next week to deliver some really great recipes I’ve put together but just haven’t posted yet. Last month I had some really great meals that I didn’t share on my blog but I did post on Instagram.

Instagram is a free photo sharing app that allows it’s users to share their beautiful photos through a social network. What really makes Instagram so unique is that it has these really cool filters that can make an average picture look amazing!

Last month Instagram was acquired by facebook for, wait for it……$1 BILLION DOLLARS! Instagram also hit 30 Million users and over 200 Million photos uploaded. That’s a lot of food porn out there.

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