What the Heck is an “Instant Pot”?

Posted on January 22, 2018. Filed under: Uncategorized |

What the Heck is an “Instant Pot”? 

“Instant Pot” is actually a brand name for a programmable pressure cooker.  Kind of like how “Kleenex” is a brand name for tissues.  Many different manufacturers produce this handy appliance, but Instant Pot is the biggest company that produces these cookers, so that’s what I will call it throughout my email.



The Instant Pot’s claim to fame is that it replaces 6 or 7 kitchen gadgets and electronics. One article I read even claimed to bake cakes and brownies in the Instant Pot.

I already have a crockpot that is my workhorse in the kitchen.  I thought, “How can this instant pot-thing be better than my Iron Horse?

Pressure cookers aren’t anything new.  I don’t have one because of all the horror stories I have heard about them.  But, it seems like everyone is talking about the Instant Pot and I wanted to “be in the know”.  I began to read and research the Instant Pot.  I found out that these appliances come with 21st century technology and safety features that remove all fear of overcooked foods or kitchen explosions.

This pot is no one hit wonder. Depending on the brand and model you purchase, they can perform up to 9 different functions in the kitchen (depending on the type you purchase).

Instant Pot Functions include:

The pot will list 6-In-1 or 7-In-1, even 9-In-1 features mean that the pot has either 6 features in 1 (the pot is considered the “1”)

Here are some of the functions:

  1. Pressure cooker
  2. Slow cooker
  3. Rice cooker
  4. Sauté
  5. Steamer
  6. Warmer
  7. Yogurt maker
  8. Egg cooker
  9. Sterilizer…all in ONE!

The initial appeal to me was the ease of preparation the Instant Pot dangled at me.  You mean, I can put all the ingredients in the pot at once and it will come out perfectly cooked?   Oh, yes!

Plus, I don’t like a lot of stuff sitting out on my countertops, and the Instant Pot’s allure of replacing other kitchen gadgets called me like a siren song!

Here are the most common Instant Pots:

You can search the internet for a million recipes.   Have fun with it!

  • Instant Pot 7-in-1, 8QT
    Has 7 functions, holds up to 8 quarts, great for serving 8-12 servings.  This is the one I would recommend for families and larger groups.

You can find a myriad of Instant Pots on line.  You can find them in the big box stores like Target and Walmart at the going rate. But if you are a Kohl’s shopper you can wait for one of their 20-30% off coupons and pick one up for under $100! Same goes for Bed Bath and Beyond as they frequently mail 20% coupons. Amazon has been known to run specials too, so just shop around.  They usually cost about $140 – $199.  Shop around.

So, if you are looking for a kitchen appliance that can almost read your mind, this could be your new love!  It is easy; healthy; and fast.


Additional Resources


Enjoy and eat clean!






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What I Ate For Dinner Last Night

Posted on January 18, 2018. Filed under: Uncategorized |

Hey There!

I hope you are doing great today!

We had a great workout this morning and we are hitting on all cylinders!

I wanted to share with you a recipe I devised last night.   I didn’t know exactly what I wanted to eat.  I had prepped for lettuce wrapped turkey bacon burgers, but I had a hankering for more vegetables.  And yet…I didn’t want a salad.  I didn’t want roasted veggies.  So, here’s what I ended up with just from ingredients I had on hand at home:

    This is the actual dish on my stove last night.

The ingredients:

  • 2 packages of cooked chicken
  • 2 red bell peppers, chopped
  • 2 stalks of asparagus, chopped
  • Extra Virgin Olive Oil
  • 1 green pepper, chopped
  • 2 handfuls of grape tomatoes, halved
  • 2 medium yellow squash, chopped
  • 2 zucchini, chopped
  • 1 Tablespoon of dried basil
  • 1 jar of basil pesto
  • Little salt and pepper to taste (every time I type the words “salt and pepper”, the song “Push It” goes through my head!)


In a large saute pan, pour a couple teaspoons of olive oil in the bottom of the pan and let it heat up.  Add all the veggies and saute for about 5 minutes.  Add the chicken and saute 5 – 10 more minutes.  Make sure everything is cooked through, but not too soft; keep the veggies with a little “crunch” to them.   Add the dried basil at the end and salt and pepper (there it goes again) to taste.

It was very delicious.  You can put a bit of this over a bed of brown rice, but I just ate it “as is” last night.

Grab this recipe and use it when you have a hankering for extra veggies!  You can keep it vegetarian style or you can add some shrimp instead of chicken.

I hope you are having the best Thursday ever!

My recipes are your recipes!


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I Learned This Bad Eating Habit As A State Trooper

Posted on January 16, 2018. Filed under: Uncategorized |

I wanted to spend a minute or two talking about a terrible eating habit I developed when I became a State Trooper:

I learned to eat as fast as possible.

I learned to gulp down my food within minutes.  We are talking about a full meal that I learned to devour within 5 or 10 minutes.

It started in the Illinois State Police Academy.  We were given a limited amount of time to eat, clean up and get back into our classroom.  I would eat so fast that my stomach hurt.  But, I got my belly full and got back into class on time.

As a brand new Trooper patrolling the Tollway system, I learned from the older Troopers that having time to actual eat was very limited.  Calls were non-stop and if things slowed down for a bit and I was able to get lunch; I had to eat it in fast gulps.

Have you fallen into this bad habit?  Time is always at a premium.  Do you find yourself wolfing down your breakfast or lunch?

You work long hours, rush home through painful traffic or on overly-crowded public transportation, only to rush through eating again, because there are bills to pay, bathrooms to clean, kids to shuttle….

Our fast-paced society includes fast-paced eating.

Yet, there are plenty of reasons to eat slowly.

If you eat slowly, it helps your digestion, you stay hydrated more easily, it’s easier to lose weight or maintain a healthy weight, and you enjoy your food more. If eating slowly creates these benefits, eating too quickly obviously causes the opposite effects.

One of the most important reasons to eat more slowly is it allows your brain to catch up with your stomach. It takes about 20 minutes from the time you begin eating for the brain to recognize when you are satiated, that is, full.

Many people eat so fast, their brain doesn’t have time to tell them they are done eating, and they end up consuming more calories than they need!

In addition, if you eat slowly, you help your digestion. Like any system, digestion has to go from step 1 to step 2 to step 3, etc. But it takes time to get ready for each step.

When you eat too fast, you send food into this relatively fragile system before it’s ready. This is especially true if you don’t take time to chew your food sufficiently; it lands as a lump in your stomach without having been as well processed as it should be.  Thus, you feel like you ate a brick of cement.  Yuck!

So if you suffer from indigestion or other GI problems, you might want to evaluate how quickly you eat your food.

Let’s take a look at a study done by the University of Rhode Island(https://www.ncbi.nlm.nih.gov/pubmed/18589027), in which they brought in 30 women of “normal” weight, for two visits.

The women were told to eat until full (satiated), but one time they were told to eat quickly, and the other time they were told to put down their fork after each bite.

When they ate quickly, they consumed 646 calories in 9 minutes. (I think I was able to eat double that in my heyday of fast eating).When eating slowly, they consumed 579 calories in 29 minutes. That’s 67 fewer calories in 20 more minutes! In addition, when they ate slowly, the women drank 209 grams of water (fast) vs. 410 grams (slow).

Finally, when they ate quickly, the women felt hungry sooner than when they ate the same amount of food slowly.

If you imagine these kinds of results three times a day, seven days a week, week after week, you can see how quickly these women would eat more calories and drink less water, when eating fast.

OK, so I hope I’ve convinced you that eating slowly is much better for you than wolfing down your food. So how do you do that?

  • Eat more high-fiber foods (like fruits and vegetables) first.
  • Cut your bites smaller before putting them in your mouth. Then actually count how many times you chew before swallowing.
  • Do not take another bite of food until the food in your mouth is clear.
  • Drink a glass of water before you sit down to eat – and during the meal – as this will make you feel more full, and less desperate to get the food into your mouth.
  • Use smaller plates for smaller portions.
  • If you usually use a fork, try using chopsticks! (If you’re not familiar with them, this will definitely slow you down.)
  • Give yourself at least 20 to 30 minutes to eat…. Not the usual 5 to 10.
  • Eat with others and engage in witty, engaging conversation. 😉
  • Put down your utensil after each bite to savor both the flavors and the company
  • Don’t eat when you’re bored; only when you’re truly hungry
  • Don’t multitask while you eat; pay attention to the experience of eating
  • Eat on a schedule, not all day long

So, take your time and enjoy your meals.  Your belly will thank you for it!

If you think anyone on your email list might enjoy this information, please feel free to share!   www.haukfitness.com

You Rock!


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Will Losing Weight Make You Happy? (You might be surprised at the answer)

Posted on December 21, 2017. Filed under: Uncategorized |

It’s getting near the end of the year which means a busy time of year is about to start for the fitness industry.  Soon, the gyms will be filled with people trying to work on their New Year’s Resolution once again.  Did you know that within 3 weeks of January 1st, most people have given up on their resolutions?  Yep.

You know the feeling…..


People have a ton of different reasons for losing weight;  they want to improve their health, have more energy, fit into their clothes, look good and there’s the “I would be so much happier if I lost these twenty pounds.”

As a trainer, I’ve heard it a ton of times.  I always just accepted it until I really started to think about what happiness is.

Do you think by merely losing weight you will be happier?

After all, we feel so bloated and sluggish.  Uncomfortable in clothes.  Uncomfortable getting dressed up because everything is so tight.  Uncomfortable walking up stairs.  Uncomfortable trying to play with the kids or ride a bike.  Everything jiggles.  It’s awful.

We think by losing that extra blubber, we will be happy.

We imagine that once we get to our goal weight, it will look like this:


All of our problems will go away.  There will be world peace and rainbows and unicorns everywhere.

Not so.

It is my belief that there are a couple things possibly going on with weight gain;  Simply eating more than you exercise (this happened to me when I gained 35 pounds).  I just stopped working out and ate like crazy.  There is sometimes an emotional component to weight gain.  Grief, stress, depression, abuse.  That won’t go away by merely losing some body fat.  So, we have to work on those underlying issues.  It could be as simple as moving more and eating less and learning some strategies.

It might mean that we have to address those deeper issues that merely manifest themselves in weight gain.  Talking to a mental health professional will help.

To me, it’s about being our best self.  That feeling of being uncomfortable will be replaced with feeling comfortable and all of a sudden, food isn’t the answer anymore.  Food becomes what it’s supposed to be:  enjoyed in moderation; beautiful; delicious; enticing.


So, to be truly happy, we have to learn how to be ourselves; but the best version of ourselves.

If you need some help or direction, let me know.

I’m here to make a difference!

Your coach,



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Today Is Your Day!

Posted on December 20, 2017. Filed under: Uncategorized |

Today is your day!  Why not?  Why can’t today be a great day?  That’s right; it can be a great day. It can be the BEST day!  It’s all on your approach and perspective.  Instead of thinking that this week is dragging and “Oh Lord, it’s only Wednesday…”    Try this:  “I already got my workout in and I feel great.  What can I do for someone else and what gifts are out there for me today?”  You will be surprised how awesome the day will turn out when you anticipate your day with happiness and optimism.

Feel good about what you are doing for your body!  That alone should help you walk on clouds today.  You are giving yourself a wonderful gift.  Health.  Fitness.  Movement.  Stress relief.  Fun.

One of the warriors asked me about artificial sugar products.  Would this be a good option instead of sugar?

My answer is that the artificial sugar sweeteners are just chemicals put together that taste-tested like sugar.  The long-term effects of the pink and the blue stuff are not good for your body.   So, instead of the refined white sugar; if you need to sweeten your coffee or oatmeal or anything, look for natural sweeteners:  stevia, maple syrup, agave, etc.

This is a good reminder.

Well, if you know me, you know that I love to cook and I definitely love to eat.  I hope you are learning that you can eat clean and healthy and eat a fairly large amount of food.  The calorie-dense foods are usually stuff made with sugar, grease, goo, etc.  Healthy whole foods are less calorie-dense but full of vitamins and nutrients.  The stuff our bodies need to function at a high level and the stuff our bodies crave.  Keep feeding your body the good stuff.

Make today the best day ever!   Look for the Leprechauns and magic in almost everything.  It’s there….can you see it now?

I am amazed at your strength!


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That Little Voice in Your Head…

Posted on December 18, 2017. Filed under: Uncategorized |

Hey!  I hope you are doing great today!

When I was a teenager and then into my early twenties; playing basketball in high school and college, I was driven.  I had goals for each practice session and goals for each game.  I trained like a crazy person in the summers between college; I ran with a weighted vest on in the middle of the summer…I shot baskets for hours…I did jump training with ankle weights on and sometimes a barbell sitting on my shoulders….I pushed myself hard.

It served me well and paid my way through college.  In order to motivate myself and push myself I would tell myself that I wasn’t as good as the other players and that I didn’t have natural talent, blah blah blah.

My self-talk was negative….and I carried that habit into my twenties and early thirties.   As I matured and grew as a person, I began to realize that the way I talked to myself was actually hurtful; not helpful.  The way I talked to myself would actually cause me to feel depressed and down.  I started to change it and in one day I noticed a difference.  Now, make no mistake about it, I’m not perfect in this area, but the improvement has helped me a ton!

I bounce back quicker than I used to.  I move past mistakes better.  It has helped me with my nutrition and fitness for sure!  I respond much better to positive reinforcement than I do to negative.  Even if what I am hearing is inside my own mind.  Positive mindset means a positive life.

Do you listen to how you talk to yourself?  I hope that little voice is supportive and loving.  It will make all the difference in the world!

I hope this helps you flip the script on your inner voice.  Talk to yourself with compassion, love, patience and support.  Talk to yourself the way you would talk to your best friend or your child.  You would be encouraging and positive.  Do the same for yourself.

So, instead of thinking that these last couple weeks of December is going to stress you out; tell yourself every day you workout and eat clean is a day of good health deposited in your “bank”.  Tell yourself that you are building a healthy strong body with each workout.  Tell yourself that your meals will propel your body into the fitness stratosphere!

Forgive yourself for mistakes and tell yourself that mistakes are opportunities to learn new ways to handle things and make you a better person.

You got this!

Yes, you are!

Your fan!


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Pizza Made Clean

Posted on December 14, 2017. Filed under: Uncategorized |

Hi Friends!

Pizza gets a really bad rap; people will automatically include pizza when discussing foods we have to avoid if we are trying to lose a little body fat.  Let me dispel that thought right now!!!   Yes, pizza can be a food that will derail our efforts; but if we substitute just a couple ingredients, we can have clean pizza.

Let’s look at a typical pizza.  How about Lou Malnati’s?  (My favorite).  It has a thick crust which is made up of flour, oil, cornmeal, sugar….Not clean.  Then tomato sauce (not bad), then a layer of pork sausage (not clean) and then a thick layer of gooey mozzarella cheese (not clean in that quantity, but we can work around that by just using a lot less).

One of my favorite new ways to make pizza at home is to use Trader Joe’s Cauliflower crust.  You can find it in the frozen food section at Trader Joe’s.  Here’s what it looks like and the nutritional information:



   Even if you eat the entire pizza; the crust is only 480 calories.  Not bad. Even if your toppings add up to 200 calories, you can eat the entire pizza for under 700 calories.  Try doing that with a Lou’s pizza and you will bust a gut!

You can add tomato sauce, mixed veggies, and go light on the shredded mozzarella on top and you have a clean pizza.

  This one is topped with pesto and roasted red and yellow peppers (You can buy them already roasted in a jar at Trader Joe’s.  No extra cheese on top of this one and you will not miss it.


This one is a barbequed chicken, yellow peppers, red onion and some low fat mozzarella on top.  The sauce is a low sugar barbeque sauce with rotisserie chicken shredded over the top and a little arugula (the green stuff) on top.  Arugula is a wonderful green that has a nice peppery flavor.  Give it a try!


This one is a spring vegetable pizza.  The base is a little low fat ricotta cheese smeared on the top of the crust, then any kind of veggie you like:  mushrooms, peas, asparagus, sliced thin and topped with a little goat cheese or you can use Feta cheese.  Sprinkle red pepper flakes and balsamic glaze on top after it’s cooked.  The flavors are just amazing!


So, there you have it:  three options for clean pizza.

This is the kind of magic gold dust you can learn during our time together.

Be creative!  The crust is merely a canvas for any and all flavors you’d like to add!

Have a great day!

Your forever fan,


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Imagine How Great This Feels!!!

Posted on August 28, 2014. Filed under: Uncategorized |

Congratulations to Rich!  He has lost almost 100 pounds in Train Like A Trooper Boot Camp. Here is the proof:


Rich walked into our Boot Camp in January 2013.  He weighed 350 pounds; give or take a few.  He was about 60 years old and had not worked out in decades.  He was taking medications for a myriad of things:  diabetes, high blood pressure, just to name a few. Even his color was off; his complexion looked gray to me.  We talked for quite a while that day.  He told me his goal was to lose 100 pounds in two years.  He was also dealing with a few fused cervical vertebrae from an earlier surgery.  He had limited mobility.  He was in pain; his neck hurt, his knees hurt, his hips hurt.  I was a little worried ( okay, a LOT worried)…But, I saw a spark in his eyes and I thought, “He can really do this.”  So, he got the okay from his physician and we started working on his goal. 

Rich attended (and still does) Boot Camp faithfully.  He rarely missed class when he started.  Initially, we had to modify all the exercises. It was very difficult for him to even get down on the mat to do push ups or core work.  He kept at it; slowly working his way down and slowly getting back up.  After the first four week session, Rich reported to me that he had lost almost 20 pounds.

He followed the Hauk Fitness nutritional plan. He stopped drinking soda and had really cut back on his daily fast food trips.  I watched him get stronger.  Then, one day at boot camp I noticed he jogged a little bit.  Maybe about 50 yards or so.  I ran up to him and asked, “I saw that!  How do you feel?”  He looked at me and said, “GREAT!”  I said, “Good, but let’s still take it slow.”   I saw a smile creep across his face as if he knew something I didn’t.  Well, he did.  I soon learned what it was:  He is a very determined man and he did not let anything take him off the path to his goal.

He and his wife, Cathy, continued to live life.  Just because he was working on a large weight loss, life still happens.  So, there are birthday parties, holidays, picnics, and bar-b-ques.  He still lost pounds.  He went on vacations and would actually lose weight.  He’d come back and say, “Lost another 4 pounds.”  And, there was that little smile again. 

The months fell away, the seasons changed, and Rich was steadily losing weight.  It seemed as if with every pound he lost, he gained that much strength and endurance.  He was a regular at one of the early morning boot camps (We have 3) and one Monday at one of our the 6 PM boot camps, I saw him again.  I walked up to him and said, “Are you doing a double today?”  He said, “Yes, I’m going to try it and see how I feel.”   This happened about six months into his weight loss journey.  At the end of class I caught him as he was leaving and said, “Well……?”   He said, “I’m not gonna lie, it was tough, but I liked it.”   From then on, when his schedule allowed, he would be at a morning Boot camp class and a 6PM class as well.  Yep, there was that smile.

About three weeks ago, we were at Sunset Meadows Park for boot camp (we are outside in the summer months).  I was running a warm-up lap with Rich and we were talking.  It was a Friday, which means we were getting prepared to run up and down the toboggan hill.  He said to me, “I’m going to try and run 2 laps without stopping today.”  Just so you understand how far that is; one lap is 9/10’s of a mile.  He was going to run (almost) 2 miles.  I said, “GO for it!”  I watched him move ahead of me and he said over his shoulder, “I haven’t run two miles without stopping since I was a teenager….if then!”  We both laughed.  

Remember that determination?  Yes, he finished two laps without stopping.  This time the smile went from ear to ear!  Oh, and he also completed 8 toboggan hills.

Rich is now within 4 pounds of his goal and 4 months ahead of schedule.  I asked him what advice he has for someone who is ready to lose the weight and make the change.  He said, “Look, it’s not easy at the beginning. But, it gets easier. You have to keep coming to boot camp.  You have to eat healthy and watch your portions.  You just have to do it.  Make yourself do it.  Make it a priority.”  Then he added, “If I can do it, anyone can.  I am in the best shape of my life right now. Tell them that they can do it, too.”  

He built up his overall body/core strength to a level that has now reduced the stress and strain on his knees and back.  He is painfree. He completes our training workouts without any modifications.  He has lost over 15 inches around his waist. He has increased the mobility of his neck.   Rich is off all medication and his physician is amazed at the changes he has made to his body and health.  He has more energy than he knows what to do with!  His eyes are bright and he looks ten years younger.  He has his mojo back!

Imagine how euphoric Rich feels!  It didn’t happen overnight.  But, it HAPPENED!  

You don’t need to suffer in silence anymore.  You don’t have to be frustrated and angry with yourself any longer.  Get ready to feel like Rich does!  We are here to help you get there!  Your life is right here; right now.  We know how to get you there.  We use a holistic approach:  We take care of the fitness part and proper nutritional plan/support.  You don’t have to think about what to do or what to eat.  We provide that for you.  It’s going to feel like you won the lottery!  Promise!

Let us get you the results and the body you deserve.  

Your Trainer,



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When Is It Okay NOT To Workout?

Posted on August 14, 2014. Filed under: Uncategorized |

Here I am a personal trainer and we are talking about when NOT to workout.  Really?  Yep.

I talk a lot to my members about listening to their bodies and being in tune with it.  We have been trained to overlook our aches and pains and injuries.  After all, we have a lot to do each day and we can’t let anything slow us down.  I can tell you that as a former college athlete, we were trained to deal with sore ankles and knees; sore backs; deep bruises from physical contact during games or practice.  We would get iced down after games. We had the best trainers around.  We were taped up before games.  You had to get out on the court and play.  That was the bottom line.  And, I wanted to, don’t get me wrong.  Wild horses couldn’t have stopped me from playing.  At one point I even played with a soft cast on my leg after a severe ankle sprain. Anyway, this is not  a phenomena just experienced by athletes.  We all do it at one time or the other.  We tend to ignore those warning signs and push ourselves too hard sometimes.

So, here are some times you should NOT workout:

  • Illness:  You can probably work through a cold or allergies.  But, if you have a temperature or worse, let your body heal and get better.  If you push through a workout when you have the flu or a temperature you can get other people sick or make yourself even sicker.  
  • Injury:  If you are recovering from an acute injury like an ACL or miniscus surgery or something similar, please do your rehab as ordered by your Doctor before you jump back into your training routine.  
  • Sleep Deprivation:  It’s one thing if you had one poor night of sleep and you are feeling a bit “draggy”.  Your workout will actually help perk you up.  But, if you are running on several days of less than 6 – 7 hours of sleep and you try to workout like a fiend, you’ll find yourself flat on your back.  Listen to your body.

So, yes, there are times when you must listen to your body and take a workout break for a day or two (Not a week or two).  Your body will thank you and your results will be right back on track!

Yours in Health and Fitness,

Tami Haukedahl


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Are You a Flexitarian?

Posted on July 14, 2014. Filed under: Uncategorized |

Author and Registered Dietitian Dawn Jackson Blatner says that eating primarily a vegetarian diet is a smart way to cut calories. As a matter of fact, a recent study showed that vegetarians tend to weigh less than meat-eaters. But, not everyone is willing to become 100% vegetarian. So, for these people, a new term has been coined, “Flexitarian”. This refers to people who eat a lot less meat than they used to, but don’t give it up completely.

Most people I know strive to eat less red meat (beef) and have gravitated towards more fish and chicken. The reasons are varied; 1) there tends to be less fat in fish and chicken 2) A big chunk of beef can be very hard to digest and stressful for the body to break it down and 3) Too many calories
So, it seems like a natural progression to a flexitarian diet.

How do you eat like a flexitarian? Calories count; whether you are a vegetarian or not. Even if you are eating less meat or even no meat, you have to keep track of portion control and calories.
There are lots of ways to do this; You can do “Meatless Mondays”; that’s where you eat plant-based meals and snacks that day. You can increase it to meatless for 3 or 4 days of the week. Some flexitarians eat a vegetarian diet for 6 days and then eat some fish or chicken, etc. one day a week. Listen to your body and it will tell you what you need.
So, if you have been reading my stuff or you go to boot camp/Special Ops, you know that I tout protein. Our bodies need protein to keep that muscle-building process alive as we train. If you are eating less meat, that may mean less protein. Here are some ways to add back in protein: 1) protein shakes 2) protein bars (Not sugary ones!) 3) lentils 4) Beans

The magic of the flexitarian nutritional plan is the variety. You are not locked into anything and your world abounds with options. Plus, you will soon notice that your waistline is thinner and your wallet is fatter without having to shell out big bucks for meat each week.
Give it a try! It might just be right for you!

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