Hump Day Motivation 12/21/16

With the holiday season in full swing, something I try to keep in mind is to enjoy the season and the important meals. You only have so many. Stay on track the rest of the time and this way you will be on track to reach your goals in the new year

Happy Holidays From The Q Kettlebell Family

Friday Recipe 12.16.16

I figured I would do a good dish for the Holidays, everyone like stuffing and this is a great way to stay on track and enjoy your meal!


  • 1lb ground pork sausage
  • 5 pieces of bacon, diced
  • 5 stalks of celery, diced
  • 1 yellow sweet potato (is that a yam? or a sweet potato? whatever.)
  • 1 yellow onion, diced
  • 1 container of mushrooms, diced
  • 2 apples, diced
  • 2 tablespoons white wine vinegar
  • 1 cup dried cranberries
  • 1 cup pecans, chopped
  • 2 eggs, beaten
  • ⅓ cup chicken broth


  1. Preheat oven to 375 degrees. Cover a baking sheet with foil, throw diced sweet potatoes/yams on it, sprinkle with olive oil and salt and pepper. Bake for about 15-20 minutes or until sweet potatoes are tender, then set aside.
  2. While those cook, pull out a large skillet, place it under medium-high heat and place chopped bacon in it to begin to cook down. When some of the fat has seeped out and bacon has begun to cook, add your chopped apples, celery, and onions.
  3. When onions begin to become translucent, add ground pork and mushrooms and your white wine vinegar. Let that cook down until pork is almost completely cooked through. You will be placing it in the oven so you want it pretty close to done. (If you’re not sure how long that will be, use your eyes. Pink meat is not what we want here people.) Add salt and pepper, to taste.
  4. Once the sausage is all done, add mixture to a bowl to cool. Now beat your eggs, add to your sausage mixture, and add your chicken broth, along with your sweet potatoes, pecans, and dried cranberries. Mix well.
  5. You can now either use a 9×13 baking dish to place your stuffing in OR place on a foil-lined baking sheet. Either way will work.
  6. Bake at 375 degrees for about 15-20 minutes or until everything is a bit browned.

Enjoy Your Weekend!

Hump Day Motivation 12/14/16

The Devil is in the Details!
When creating a new lifestyle, all of the little things you continuously do everyday make all the difference.  Logging your food, prepping your meals, exercise, etc., all things, big and small are important!
All these things combined on a daily basis are the steps you need to take, to help you reach your goals. They will also help to solidify your changes to reach a healthy lifestyle.
Take a second to think about the steps you are doing, or need to start doing, to build your road map to a healthy lifestyle.
Have a Great rest of your week!
P.S. If you’re not sure what where to go from here, we can help!  Q Transformation Jump Start coming in January 2017!

Friday Recipe 12.9.16

Friday Recipe 12.9.16

Most of the Friday Recipes are dishes that my wife tweaked or we have in our rotation This is my own recipe for a change, this is for a green smoothie. This is a complete meal, a healthy serving of vegetables, all 3 kinds of fat and protein.  You can add or subtract the fruit as well as the protein and have another source of protein to make it complete. Coconut milk or oil is a good substitute for  a saturated fat if you don’t have ghee.  I use less water and more ice to make it thick but you can experiment to see what you like the best, enjoy!

2 cups Kale/Spinach   

1 medium carrot

½ pepper

½ Avocado

Small Banana or apple (optional)

1-2 scoops (depending on brand serving size) protein powder

Chia seeds

1  tsp ghee

1-2 cups of water

ice to taste

Hump Day Motivation 12/7/16

“I know what to do,” but… What is stopping you from reaching your health and fitness goals? There will always be something in the way, holidays, birthdays, funerals, and life in general. We could have a different issue each day to stop us from starting. Don’t keep putting it off until the “perfect” time.


Take one thing and get it started now, Start exercising or eat a good source of protein at each meal, this way you get started on your fitness goals now.  Once that one thing sticks, add another.


There really isn’t any secret in the Health and Fitness industry when it comes to what to do,: the real key is to start and make it stick!


Have a great rest of your week!

Monthly Newsletter 12/16

Since the newsletter was a day late, your Friday recipe is inside, enjoy and have a great weekend

Nutrition/Lifestyle Rants and Raves  

Paleo, macro, vegetarian, oh my!

It is always very confusing when it comes to nutrition you can certainly get ” lost in the sauce”. It is far worse since the internet and social media probably makes it even more confusing.

Everyone has a friend or sees someone on Facebook that all of a sudden looks amazing because they did paleo, or is having great results since they started the macro diet or cut  meat from the diet and looks and feels great or that engineered food diet they are on is amazing.

How do you weigh through all of it and get the results you are looking for and even more importantly get the results you’re looking for and keeping them long term? The truth of the matter is there is no perfect, one-size-fits-all plan that everyone will get the same results on. Let me start by saying food is key I am not a fan of supplement based nutrition plans. I wish I was, then I can sell tons of supplements to you. You have to eat real honest-to-goodness food! Supplements are fine I take a few myself but they are not meant to replace  good nutrition or not to live off of,  sorry I know that the dispels  the magic pill Theory.

I don’t believe you need to eliminate certain food groups unless you have certain issues. I was a paleo Nazi for years. I do believe in a lot of the principles of it food quality especially but I put some quality grains, legumes and dairy back in my life and I look and feel better than ever and the sky didn’t fall , and my health is great with them in.

As for the vegetarian lifestyle I know a lot of people have either moral or religious reasons for not eating animal products. I admire these convictions and never look to sway someone, my advice to you is make sure you still get a quality complete source of protein and still make sure you get good food quality , no Morningstar vegetarianism!

As for macro counting I think you should always be somewhat concerned with the quantity of food you put in your body. I have a easy way that I have my nutrition clients measure how much they eat without going into  weighing and measuring everything.

To sum it all up you need the right Foods in the right amounts at the right time specifically for you! Not sure what that is?

We can help! Email us to get started on a new lifestyle:

Training Tips/Tricks: Concept 2 Rower PM5 Monitor

As you are probably well aware, we are a big fan of the concept 2 rowing machine and combined with kettlebells there are no better conditioning regimen.  The concept 2 PM5 monitor (what we have a Q) gives you a lot of info.  You can also hook up your phone and use the erg data app for even more info.  In this article we are going to take a look at the large simple screen (I love this one since I can’t see well) that really gives you all you need to know and also talk a little about the split time which is really the most important number on the screen.



The number at the top is pretty basic.  It shows how long you have road for or if you set up a program it will be counting down.  All the way at the bottom left hand corner is the strokes per minute which tells you how many strokes you will complete in a minute if you keep up that pace.

Do not mistake just because it is faster that you are doing more work!  Usually the strokes get sloppy and shorter and you are not getting the full benefit from indoor rowing.  The number above that are the meters traveled.  It can also be changed to calorie (we use a lot of that with our strength and conditioning classes) or can be changed to watts which we never use.  The all important number to monitor is the big time one in the middle that is called the split time or 500 meter split.  What that means is that if you continue at that pace (228 in the picture) that is how long it will take you to get to 500 meters.  So if you drop that number lower, say 210, you will get to 500 meters quicker and guess what, it’s going to be a lot harder!  I see time and time again when I am creeping behind everyone and watching them row they will be pulling really fast but with a split time of 3 minutes.  They are missing the real stimulus of indoor rowing.  You will get so much more with a stroke per minute time, at say 24 spm and a split time at 2:30 or lower, you will feel a much more bigger lung suck!

In the beginning it is hard to have your stroke be harder and get the split down and not go faster, with a little practice you will be able to separate the two and have a low split time at a low stroke per minute.  Some of the hardest workouts I have done were at 17-19 spm and a split time below 2 minutes.  Next time you are on the erg, try to keep the split as low as you can handle with keeping the spm low as well and see how much it will change your row.

Gym Happenings:

We are over halfway in our first transformation challenge and everyone is doing great!  Make sure you encourage them, this is a hard time of year to start a lifestyle change so I commend you all for a great job.  In case you missed it, this time January we will begin another one, more details coming soon.

If you feel like what you really need is to be held accountable with your nutrition (or workouts, or both) we have launched an accountability program just for that.  Here is what you get:

  • Access to Group Habit Catalyst Programming
  • Private Accountability FB page with weekly Office Hours
  • Weekly Check-Ins
  • Monthly Weigh-Ins
  • Coach Virtual Follow-Up
  • 30-min Goal Setting Session
  • Discounted Challenges
  • Surprises

Members:  $19 / month

Non-members:  $39 / month

The program will start on Monday (12/5/16) and registration ends Saturday afternoon(12/3/16).  The program will not reopen for a bit.  You don’t have to be a Q member or live close by to participate, online participants are welcome.  Remember next weekend is our 4th annual holiday Kettlebell Sport Competition.  Come down and root on the Q members competing.

Remember you can give the gift of health and fitness for the holidays by purchasing a gift certificate for any of our programs.

Recipe of the Month:

Omega-3 Tuna Burgers


3 eggs

2 (8 ounce) cans tuna, drained

2 tablespoons coconut aminos

2 tablespoons olive oil

1/4 cup chopped cilantro

2 tablespoons lemon juice

1 tablespoon grated ginger root

1 tablespoon olive oil,

for frying kosher salt and ground black pepper to taste

1/2 cup almond meal


Mix almond meal, 2 tablespoons olive oil, soy sauce, tuna, cilantro, lemon juice, eggs, black pepper ginger, and kosher salt until consistency is firm. Mold into 4 patties.

First heat 1 tablespoon olive oil in a grill pan or skillet over medium heat, and then cook tuna burgers in the hot oil until patties are set and and browned on both sides (approx. 5 minutes per side).

Nutrition Facts (per serving)

4 servings

340 calories

39.8g protein

6g carbohydrate

2g fiber

17.4g fat

Hump Day Motivation 11/30/16

> Get your head in the game! Simply put, if you don’t believe something will happen then it definitely won’t happen. Whether it’s with work, it’s personal, or especially, if it’s involving your health and fitness goals.

You set yourself up for success or failure in your mind. If you see yourself fit and living a healthy lifestyle, you will automatically take the steps to getting yourself there. If you don’t, you will automatically sabotage any chance you have before you start with excuses and procrastination. You will never get off the ground if you don’t have the right mindset.

First, see you vision, reverse engineer your goal, write down the map or steps you need to take you where you want to be, then put it in play and never loose focus of that end result!
Have a great rest of your week

Friday Recipe 11/25/16

Hey Everyone,

Hope everybody had a great Thanksgiving, I know I did. Here is your Friday Recipe, my wife made this yesterday to take to her sister’s house. This is a great desert, just remember it’s certainly not something you eat everyday, but a healthier dessert to take to a party over the holidays and no one will know the difference!

Have a great rest of your weekend



  • 2½ cup almond flour
  • 1 cup coconut sugar
  • 1 cup finely ground pecans
  • ½ tsp salt
  • 1 cup grass-fed butter (ghee for Paleo)

Pecan Topping

  • ¼ cup maple syrup
  • ½ cup honey
  • ½ cup coconut sugar
  • Coupons
  • 4 Tbsp almond milk
  • 6 Tbsp grass-fed butter (ghee for Paleo)
  • ¼ tsp salt
  • 1 tsp vanilla extract
  • 3 cups coarsely chopped pecans


  1. Preheat oven to 350 F. Mix flour, coconut sugar, finely ground pecans, salt in a mixing bowl. Add softened grass-fed butter and mix using your hands until mixture resembles coarse meal. Line bottom and sides of a 13 x 9 inch pan with aluminum foil, allowing 2 to 3 inches to extend over sides; lightly grease foil with oil. Press mixture in the bottom of prepared pan.
  2. Bake at 350 F for 20 – 25 minutes. Cool completely on a wire rack for about 20 – 30 minutes.

Pecan Topping

  1. Bring maple syrup, honey, coconut sugar, almond milk, grass-fed butter, and salt to a boil in a large saucepan over medium heat, stirring constantly until butter melts and mixture is smooth; boil stirring constantly, 1 minute. Remove from heat, stir in vanilla extract and 3 cups coarsely chopped pecans. Pour pecan topping over cooled crust.
  2. Bake at 350 F for 15 minutes or until filling bubbles. Cool bars completely in pan on a wire rack, about 1 hour. Chill bars 1 hour before cutting.

Hump Day Motivation 11/23/16

Todays Hump day motivation on Thanksgiving eve ( the official start to the holiday season) is its ok to enjoy your thanksgiving tomorrow, if you don’t it will make a healthy lifestyle unbearable to sustain. Have your meal, have the things that make this day special to you and go back on track the next day. This way it doesn’t turn into a whole month of eating bad, same goes for your holiday meals and parties, its ok to enjoy this time of year, have those special ones and stay good for the non special ones like holiday cookies at work, a party that you have to go to and doesn’t mean that much ect. This way you don’t throw the whole season away and you still enjoy the special times!
Happy Thanksgiving and enjoy the rest of your week