Unplugged Book Review

There are so many apps and add ons out there and hundreds being created each day. We are a society that does not do life without our phones in our hand, and we use every app and wearable imaginable to help us track everything from the number of steps we take, to the amount of calories we burn, to our heart rate.



In this book, Unplugged, Brian, Andy, and Phil take a look at what has transpired over the last 5-10 years and given us an in depth look at how to leverage technology properly while at the same time getting back to out innate instincts that God gave us.

Brian Mackenzie is a performance Specialist who founded Power Speed Endurance, and he is an expert on breathing and performance. He has trained Olympic Gold Medalists, CrossFit Games Champions and professional athletes from football, to surfing, to MMA.

Andy Gaplin is a kinesiology professor at the center of sport performance and California State University Fullerton. Andy also has a podcast called Body of Knowledge that is pretty awesome.

FullSizeRender 26

Phil White is the coauthor of Waterman 2.0 and Flight Plan.


The book is written from Brian’s perspective and he says that we are sacrificing genuine deep interactions with real humans to the artificial community that online apps provide.

This is so true, and is a problem that needs to be fixed.  From the words of Tim Ferris:

“Technology is an excellent tool, but a terrible master.”


Lets talk about the good part of technology:

  • Motivation – anytime we have a new “toy” we want to play.
  • Insightful – helps us see what we are doing
  • Goals – gives us a goal to strive for or beat.

Now lets look at the negative part of technology

  • Can keep us from being totally in tune with our bodies when we rely on the technology for too much guidance.
  • Newness always wears off of our “toys”
  • Too much DATA can be overwhelming and cause people to quit.

Now, there are pages and pages of more in-depth reasons on this in the book. The thing I love is how it opened my eyes to what is happening in our society and how we can use technology and still stay true to how God made us.


My final thoughts: Great book with great examples and studies to back up the claims. There were tons of research hours taken to make this book what it is. It could be a text book in any exercise science class in any university,but it is also an amazing read with tons of knowledge.

The problem you get when you read a book written by someone with a mind like Andy and Brain, is that it is sometimes over your head. Not this one. They have done an excellent job at writing it in a way that everyone can understand. If you care anything about your longevity of life and overall health you need to read this book.

Be sure to follow us on Facebook and Instagram to enter to win a FREE copy of this amazing book!

Let us know in the comments if you read Unplugged, and what you think!


Follow us for more tips for a healthier lifestyle at:

Facebook – Instagram – Twitter


5 Must-Read Business Books

I read a lot, so today I want to share with you my Top 5 Business Books. All 5 of these books are amazing and will help you in countless ways.

I make reading a priority each and every day, and if you are wanting to do the same, here are some great books to start out with.


  • Rich Dad Poor Dad – Robert Kyosiki

This one is one of the first books I read when I was in college. I had just gotten into reading because I did not grow up a reader. Even though my mom read books literally all the time, I was more into sports and not really focused on education. I did the bare minimum in high school and college but still managed to make the deans list a hand full of times. My parents we teachers, and that was what I was going to be.


In Rich Dad Poor Dad, Robert Kyosiki refers to his real dad as his poor dad and his best friend’s dad as his rich dad. One was in education and one was in business. This was the book that for the first time got me thinking about there being something else out there besides a traditional salary job. So much wisdom and motivation in this timeless classic.

  • 10X Rule – Grant Cardone


If you ever want to listen to a book, this is the one to do it. It is so good and so full of little nuggets of info that will challenge you and give you ideas. Grant is so motivating in what he says and how he says it. When you get done listening to him you’ll want to go bear hunting with a switch. He gives some of his story of how was on drugs and then goes into how he made it as a businessman on so many different levels. This book is for anyone in business or thinking about getting into business.

  • Getting Everything You Can Out of All You’ve Got – Jay Abraham


This book has a ton of actionable items. Jay has taken over companies and made them into empires, and done it with persistant and interesting marketing tactics. He gives you the overview of those ideas in this book. There are so many items you can immeditelly pull from him and put into action ASAP. I took one tip that was less than a page and implemented it into my business. It helped me gross over $40,000 extra in 2 months.

Such a great book.

  • How to win Friends and influence people

Timeless. This book is on just about every successful business person’s shelf, and for good reason. Life and business is about people. Its not about tricks and gimmicks its about people. Dale goes into the smallest actionable things to do to help with people. The number one thing I pulled from this is “the sweetest sound to a person’s ear is the sound of their own name.”


I teach this to my empoyees, to my kids, when I go speak, everyone and everywhere. This single tip will help you win with people. Don’t let the fact that this book was originally written over 70 years ago turn you away. The advice in it is timeless and will never go out of date.



I have recommended this book to at least 10 people and have not met one person that has read it and not loved it. Sophia tells her story of how she started selling on eBay, going from thrift store to thrift store all up and down the west coast to the multi-million dollar success she is now. This is a motivating and inspiring book for all business owner, not just women. She speaks directly and to the point, giving you advice and motivating you at the same time. Great read but even better in audio.


Take some time to read these books, and I promise you won’t regret it.

Let us know in the comments what your favorite business books are! 


Follow us for more tips for a healthier lifestyle at:

Facebook – Instagram – Twitter

The BEST Kale Salad


Kale is everywhere these days. It is a super green that is packed with nutrients, and is one of the world’s most healthiest foods. Kale offers tons of awesome health benefits ranging from lowering the risk of cancer, to helping improve skin and hair.

There are tons of ways to incorporate more kale into your diet, and today we have one of our favorites to share with you. This kale salad is not only healthy and delicious, but its also very simple. This dish is a great side to anything you are serving, or even as a meal itself!



  • 4 cups kale
  • ½ cup raisins
  • ½ cup almonds
  • ½ cup grated parmesan cheese
  • ¼ cup each extra virgin olive oil
  • lemon juice
  • ½ teaspoon salt and pepper



In a large bowl combine:

6 cups kale – finely chopped in food processor, ½ cup raisins, ½ cup almonds, and ½ cup grated parmesan cheese


Combine ¼ cup each extra virgin olive oil and lemon juice, ½ teaspoon salt and pepper and whisk well. Add to kale mixture and toss well until coated.


One of the secrets to this salad is the chop and texture of the kale. It’s chopped to the consistency of tabbouleh. Tips for getting the right texture are to make sure your kale is spun dry—you don’t want it too wet—and you don’t want to overcrowd the bowl of your food processor, so do it in batches. Pulse the kale until it’s finely chopped and transfer to a medium sized bowl. Proportions are a bit tricky with this recipe. How much is a bunch of kale? And if like me, you are using organic mixed baby kale leaves, how much to use? Trust your instincts on this recipe. If you think you need more or less dressing, cheese, etc. adjust as needed. Although I didn’t measure, I’d say I ended up with about 2.5 to 3 cups of chopped kale.


Let us know in the comments if you try this recipe! 


Follow us for more great recipes for a healthier lifestyle at:

Facebook – Instagram – Twitter


Making it Mindless

Every day I look forward to getting up. I look forward to starting the day. Sleep is good, but I LOVE action. I love getting going and making things happen.

Here is the thing, each of those decisions are a choice. I am making a choice to get up and get my day going, I want to be ahead of the game and ahead of everyone else. Not in a “I am going to do more than you” attitude, but a thought process of no one is going to out-work, out-hustle, or out-learn me.

As a business owner, I am making hundreds  of decisions daily; from the largest to the smallest things I am always making a decision. From how to answer a disgruntled customers email, to the pricing of catering meal, to hiring employs, to signing leases on property that I will be locked into for years to come.

All of us are human, and it has been proven that we get to a point mentally where we have made so many decisions that the important ones we have to make suffer because we have made so many other decisions throughout our day.


Michael Lewis Wrote in a Vanity Fair Article about Barak Obama:

You also need to remove from your life the day-to-day problems that absorb most people for meaningful parts of their day. “You’ll see I wear only gray or blue suits,” [Obama] said. “I’m trying to pare down decisions. I don’t want to make decisions about what I’m eating or wearing. Because I have too many other decisions to make.” He mentioned research that shows the simple act of making decisions degrades one’s ability to make further decisions.

Steve Jobs was the same way. He wore the same thing every day. Black turtleneck, Blue jeans and New Balance shoes. He did not want to waste his decision making ability.

Steve Jobs


Albert Einstein. It has been reported that the famous physicist bought several versions of the same grey suit because he didn’t want to waste brainpower on choosing an outfit each morning.

Powerful morning routines are not a fad. They have been embraced in both Eastern and Western cultures for time immemorial. There are records of Jesus himself practicing a regular Morning Prayer routine before traveling to new towns to teach and heal.


Mark Zuckerburg the Facebook CEO told NBC’s TODAY host Matt Lauer that he owns “maybe about 20” identical grey T-shirts. Zuckerberg said, “I mean, I wear the same thing every day, right? I mean, it’s literally, if you could see my closet at home.” Why does he do this? He owns a billion dollar company and he wears the same thing every day.  I have to believe part of it is the brand of Mark Zuckerburg, but the majority of it is that fact that he does not want to waste the decisions for things that really don’t matter.


The famous American dancer and choreographer, Twyla Tharp, extolls in her book The Creative Habit, “I begin each day of my life with a ritual.” Hers begins at 5:30 a.m., where she wakes and puts on workout clothes, walks outside her Manhattan home, hails a taxi, and goes to the Pumping Iron gym to work out for two hours. “The ritual is the cab. The moment I tell the driver where to go, I have completed the ritual.” She adds that this ability to harness the power of morning ritual is transferable to all other areas of her creative, professional, and personal life.

How do you create a morning routine? 

You have to find what works for you. You can look at my morning routine and follow it, but it may not be exactly what you are looking for.

It has taken me years to develop and get it to where I want it to be.

If you look at some of the most successful in the business, there are a hand full of consistent things that constantly pop up.

Here is a list of the things that many of these highly successful people do.

  • Wake up early (5 AM is a common time)
  • Coffee or Tea
  • Read
  • Meditate
  • Exercise
  • Plan the day

These are all common, but not a necessity for everyone.

I think it is vital to take care of what you can the night before and do as you have planned when you get up.

Here are some examples of what you can do the night before.

  • Set the coffee pot
  • Lay out your clothes for the day
  • Have your workspace ready

Why is all this important? Because there is no one single thing that makes any one human great. It is the grand sum of the small things done over and over to perfection that makes the great ones stand apart.  The great ones don’t do things until they can do them right, they do them until you can’t do them wrong.

Let us know your thoughts down below! 


Follow us for more great tips for a healthier lifestyle at:

Facebook – Instagram – Twitter

Coconut ‘n’ Banana Smoothie Recipe

School is back in session, which means busy schedules for your whole family. Healthy snacks that kids will actually eat are hard to come by. Next time your child comes home from school begging for a treat, whip them up this delicious AND healthy smoothie!


Serving Size: 1/2 the recipe –  Calories: 180 – Carbs: Total Fat: 4g – Protein: 8g


  • 1/2 cup cooked quinoa
  • 1 frozen banana
  • 1/4 cup apple juice
  • 3/4 cup coconut milk
  • 1 cup chopped spinach
  • 1/2 inch slice fresh ginger


  • Place all ingredients into a blender
  • Mix until well blended, stopping to scrape sides down if needed
  • Serve immediately, and enjoy!


This recipe is simple, requires very few ingredients, and tasty enough for the whole family!


Let us know down below what your favorite place to enjoy a smoothies! 


Follow us for more great recipes a healthier lifestyle at:

Facebook – Instagram – Twitter

Soul Keeping by John Ortburg Book Review

Most of us have a few people in life that when they suggest something, you do it. No questions asked. For example, David Quick is a stud chef whom I respect and love. When he says I need to get a particular kitchen or cooking item, I immediately go to Amazon (here is a great example)  and order that item.


When Bowman texts me and says “You need to read this book.” I go straight to Amazon and get the book. On one particular day, Bowman said I needed to get “Soul Keeping” By John Ortburg.


Ortburg has a tendency to be a little deep and hard to understand at times. This book was not that way at all. So many insightful nuggets that make you think and challenge you in your faith.

Below, I have some nuggets that challenged me and why:

“You must ruthlessly eliminate hurry from your life.” 

In a world of digital and express and fast and deadlines; this one challenged me to the core.

“If your soul is healthy, no external circumstance can destroy your life. If your soul is unhealthy, no external circumstance can redeem your life.”

Wow, Keeping my soul healthy will greatly improve my mental thoughts as well as the ways I view myself and what I do.

“Someone said a long time ago, if the Devil can’t make you sin, he will make you busy, because either way your soul will shrivel. Our world will divert your soul’s attention because it is a cluttered world. And clutter is maybe the most dangerous result, because it’s so subtle.” 

How true is this? When everything in this world is going great, we forget about God — not totally, but slowly. We slowly get out of the routine of reading our bible daily or spending time in prayer or going to church. UNTIL something extreme happens. Then, we quickly get back in the rhythm of our relationship with our Jesus.

I could go on and on for hours. You get the point. Ortburg has done a tremendous job of talking about what the Soul actually is and how we can keep it as healthy as possible.


Here is the link to get this book. I promise it is worth your time. AND, head on over to Facebook for a chance to win a FREE copy!

Share and let me know your thoughts in the comments below!


Follow us for more tips for a healthy lifestyle at:

Facebook – Instagram – Twitter

Healthy and Quick Thai Cashew Chicken

Thai Cashew Chicken. A take-out-esque dish with all of the flavor and none of the guilt.

Not only is this recipe delicious, it is also extremely quick to make. Including many ingredients most people already have on hand AND taking only 20 minutes — this is sure to be your new favorite meal!

Delicious, healthy, and quick! How can you beat that?

With juicy chicken, crisp veggies, and the best sweet and savory sauce, this dish is jam-packed with flavor. Try it out for dinner this week and let us know how you like it.


YIELD: 4 servings

PREP TIME: 10 minutes

COOK TIME: 10 minutes

TOTAL TIME: 20 minutes



  • 1 1/4 pounds boneless, skinless chicken breasts (about 2 large), cut into bite-sized pieces
  • 2 tablespoons cornstarch (or substitute arrowroot powder)
  • 1/4 teaspoon kosher salt
  • 1/4 teaspoon black pepper
  • 1 1/2 tablespoons canola oil
  • 3 medium red bell peppers, seeded and cut into bite-sized pieces
  • 1 large head of broccoli, cut into florets (about 4 cups)
  • 1 bunch green onions (about 6 medium), thinly sliced
  • 2/3 cup dry roasted, unsalted cashews
  • Cooked brown rice or quinoa, for serving
  • 1/4 cup reduced-sodium soy sauce
  • 3 tablespoons seasoned rice vinegar
  • 2 tablespoons honey, plus additional to taste
  • 1 tablespoon freshly grated ginger
  • 2 cloves minced garlic (about 1 teaspoon)
  • 1/4-1/2 teaspoon red pepper flakes, plus additional to taste



  1. In a small bowl, toss the chicken pieces with the cornstarch, salt, and pepper.
  2. Heat the oil in a large skillet over medium high. Once the oil is hot and shiny, add the chicken mixture and sauté for 4 minutes, just until lightly browned. Add the bell pepper, broccoli, and green onions. Continue sautéing until the chicken is cooked through and the vegetables are crisp-tender, about 5 additional minutes. Stir in the cashews and cook for 30 additional seconds.
  3. While the chicken and vegetables are cooking, prepare the sauce. In a small bowl or large measuring cup, stir together the soy sauce, rice vinegar, 2 tablespoons honey, ginger, garlic, and 1/4 teaspoon red pepper flakes. Taste and add additional honey and/or red pepper flakes as desired (I added an additional 1/4 teaspoon red pepper flakes). Pour the sauce over the skillet and toss to coat. Enjoy immediately with brown rice.


Nutrition Information:

Serving Size: 1 (of 4) with 1/2 cup prepared brown rice

Amount Per Serving:

  • Calories: 553 Calories
  • Total Fat: 18g
  • Saturated Fat: 3g
  • Cholesterol: 75mg
  • Sodium: 851mg
  • Carbohydrates: 57g
  • Fiber: 8g
  • Sugar: 19g
  • Protein: 35g


Share and let me know if you try this recipe out in the comments below!


Follow us for more great recipes and tips for a healthy lifestyle at:

Facebook – Instagram – Twitter

How to Save Your Kid’s Life

When my oldest daughter was 3 years old a friend of ours suggested we take our kid all the way to Nashville to these swim lessons.

What? That’s over an hour one way, and the lessons are $180 for 1 week.

1 hour a day for 5 days.

That means I will spend $180 + $30 a day on gas + 4 hours of my day.

That’s a lot, and honestly I was very hesitant to start off with.

My wife went the first day and said it was AWFUL. Johnna cried the whole time.

Mrs. Caroline would not let the parents watch at all, because she said if the kids saw the parents they would get more upset.

Screen Shot 2017-07-28 at 10.24.06 PM

So, she kept the kids from seeing the parents and she warned us that the kids would come up with every excuse in the book as to why they did not want to go back. She said they would HATE coming and even hide their bathing suit at home in hopes that they would not have to come back.

But, the 70 year old swim teacher looked at us in her gold chain and gold rings and said in her New Zealand accent.. “Bring them anyway… It will save their life”

So, we did and by the end of the week my 3 year old loved Mrs. Caroline and could not wait to see her again.

By the end of that 1st week, Jackie and I were standing on the diving board throwing our 3 year old off like we were chunking watermelon scraps into the lake after a summer party, only to see her roll to her back in survival.

My favorite ‘Mrs. Caroline Story’ is on last day of the lessons, she would gather all the kids outside of the pool on the edge of the deck and would talk to them about what they would do in case they fell in a lake, river, or pool and in unison, like a bunch of  brainwashed German boarding school students, they would recite the mantras she had drilled into their little, impressionable heads all week long.

Screen Shot 2017-07-28 at 10.23.47 PM

She asked the group “What would you do if you if you were at the lake and you fell in the water?” About the time she started the last word of the sentence the college age workers who had all been through the whole series of classed through the years started throwing the kids in the pool like they were barrels of tea at the Boston Tea Party.

After about 5 seconds all the kids were in the pool floating on their backs just like the Swim Nazi had taught them all week.

Johnna started when she was 3. She will be 9 in November, and she still goes every year. As the years go by, they have more advanced classes to help the kids become the best swimmers they can be. At 8 years old my daughter can float on her back, freestyle swim, knows how to back stroke and butterfly. How many 8 year olds do you know that can do that? Understand this, my intention is not that my kid becomes the next Michael Phelps. I want them to learn to survive in any water situation.

Screen Shot 2017-07-28 at 10.23.34 PM

One of the most eye opening things I saw in this process was one day we were leaving the lessons and a grandmother walked up with her granddaughter. I overheard her in a conversation talking about her love for Mrs Caroline and how she was so excited to bring her granddaughter to the same lady that taught her how to swim…. that’s crazy.

She is hard on the kids, she refuses to take excuses and forces them to succeed. She has been doing it long enough to see when there is a problem and is wise enough to know how to handle each and every situation.

I love the mental toughness she and her son Brendan bestow on the kids. They are teaching these kids TRUE life skills and true mental toughness, and that makes me smile to know that my kids can handle it.

Watch this video to see them in action; you will be amazed at what they make these kids do.

Visit their website and get your kids enrolled into this class, it will save their life.

Share and let me know your thoughts in the comments below!


Follow us for more great tips for a healthy lifestyle at:

Facebook – Instagram – Twitter

Mealfit’s New Industrial Menu Board

We have new menu board at Mealfit. We went over a year without having a menu at all, so we decided it was time to get one. We wanted to stick with the brick and wood theme we already had going, so we made our own.


We took some boards that were the seats in the restaurant before we took over this location and re-purposed them. I didn’t want to throw them away, so we made a sign out of it shortly after we moved in.


The boards sat in the back for about a year and we wanted to save some money, so we figured this was a great opportunity for the menu board. 

We bought two pieces of luan and painted them with chalk board paintWe set the luan in the reclaimed wood, kinda like a picture frame. This is what makes up the two outer sections.


We then bought a piece of tin from the local hardware store and mounted it between two pieces of reclaimed wood. We got some cast iron pipe and mounted it to the top piece of wood. We used the same type of tin that we used in another sign we have in the building for a cohesive look.


For the middle section, we got the same size cast iron pipe and ran it through a roll of peach butcher paper. Took a piece of leather from Hobby Lobby and nailed to the bottom board to keep the butcher paper in place. We use these chalk markers to do all of the writing of the menu including specials and our awesome seasonings.


Loved the way it turned out. It is industrial, but it still sticks with the Mealfit look.

Check out our website for more about all things Mealfit including Mealfit Plans and Mealfit Gyms!

Share and let me know your thoughts below in the comments!


Follow us for more great tips for a healthy lifestyle at:

Facebook – Instagram – Twitter

3 Things to ALWAYS have with you

In today’s day an age, everything is on a mobile device. It is a major convenience, but it has also caused us, as a society, to be glued to a screen all the time.

Don’t hear what I am not saying, because I love all the things I can do with my phone. I communicated with my web developer for a month any time I needed to while he was in BALI…… That’s right. You probably have never heard of the place but it’s an island in the middle of Indonesia.  If you’ve never heard of Indonesia, ask The Google.

But, there are 3 things that I always have with me (excluding my Phone and Wallet) and these are 3 things I think every man and woman needs to have on them AT ALL TIMES.


  1. A Good Pen and Notepad.

In my opinion, this is a much better alternative than typing it in your phone.  Why?

When you are with someone or in a crowd people who are around you never know if you are texting or zombie scrolling or searching Amazon. Being glued to a phone is unattractive and can be viewed as rude to our older generation.  When someone says something and you pull out a notebook and write it down it lets them know what they said is important, and people like to feel important.

You remember things better when you write them down. It has been proven that you remember more when you write things down.

You can also draw pictures if you need to. I can’t tell you how many times I have pulled out my Field Notes to draw a picture to explain something or give a visual to someone. And lastly…. what if your phone is dead?


I use a Field Notes. Nice and Durable and easy to write on. It also fits in any pocket.

I also use a 1.0 Uniball Pen. I like the click pen instead of a pen with a top because I do not like to have to keep up with the top. I like the 1.0 instead of the 0.7 because I like the larger point. I also just love the way it writes.

  1. Business Cards. 

I am going to get laughed out of the building with this one but hear me out. A GREAT business card is priceless. I am not talking about a cheap one. Spend the money and get one that sticks out. I have a  32 Point Business Card with Painted edges and rounded corners. Edges painted with (Fluorescent Green) and (4) corners rounded at ( 1/4″).

I know, details. But I was always taught “There’s dollars in the details.”

I ordered them from Jakprints It’s a company out of Cleveland. They do a great job.

So why do I spend $.07 on a business card when I could get on vistaprint and get a million cards for $49.99

Let me say this…95% of the time I give out a business card, literally 95% of the time the person I am givng the card to says…”Wow, that’s a nice card” and It sparks a conversation.  When you are engaged in longer conversations with more substance, people remember you.  People do business with folks they remember. In a society where everything is digital, its always great to physically give them something in their hand that makes them remember you.

So, what needs to go on your card?

  • Name
  • Company if you have one
  • Name
  • Email
  • Cell phone (If you want to)
  • What you or your company does.
  • Social medial handles.
  • LOGO

This is a must. You will never catch me out without one.


  1. $150 CASH

This one was taught to me by a mentor of mine named Randy Keifer. Randy is a dear friend and has so much wisdom.  Why cash? There will be many times when you will not need this. We live in a digital age and we can swipe a Credit card and get just about anything we need. But CASH will always, and I repeat ALWAYS be king.

There may be a time when you out an about and you need that money for something. Middle of nowhere and you need some help?

Find a good deal and the place only accepts cash!

How many times have  you been to the store and you have stuff to buy and the credit card machine is down?

Also, there is something empowering about having that cash on you. Its hard to explain, but when you have it, you have more confidence knowing you have it.

If you are in a spot where you need to give. The Holy Spirit prompts you to bless someone, you have that ability.

Key is, when you spend it, immediately replace it.

These may seem a little old school, but sometimes old school is ok.  People respect you when you still know the digital age and function in the new way of doing things and still have the traditional way about you.

Respect from the young and the old.

Check out this video that goes more in-depth as to why I believe these are things you should always have with you.

Share and let me know your thoughts below in the comments!


Follow us for more great tips for a healthy lifestyle at:

Facebook – Instagram – Twitter


Where healthy means tasty!

%d bloggers like this: