Tag Archives: Gluten Free

Crockpot Crazy Easy Salsa Chicken Mexican Pile-Up

This is an amazing alternative to a traditional Mexican Salad. This a staple at our home and is also a great dish to feed a lot of people.

Crockpot Crazy Easy Salsa Chicken Mexican Pile-Up

Prep Time: 5 min

Serves: 3

• 2 c. salsa of your choice
• 4-5 frozen chicken thighs
• 1 tbsp. chili powder
• 1 onion, cut up

• ½ head of lettuce chopped (Can also use Spinach if you would like.)
• 1 c. traditional Greek yogurt
• 2 c. shredded cheese
• 1 tomato, chopped
• 1 bunch cilantro
• 1 c. salsa
• 2 avocados

• Combine first 4 ingredients in the crock pot and set on low for 8 hours.

To assemble:
• Place the lettuce on a plate or in a bowl then layer with chicken and the other toppings, ending with cilantro.


If you have leftover chicken you can use it for a number of other things.

Hope you enjoy.

Comment and let me know what you think.



WOD Workout 8/4/14

Did this to try to break a sweat in a short amount of time.
I literally walked out the door and started running.

Run 2 miles
When you complete the 2 mile run, do 50 HSPU (Hand Stand Push Ups)
When you have to take a break and come off the wall you have to do
15 GHD Sit-ups (25 sit ups if no GHD)
Once you complete the GHD’s you can continue with the HSPU until your total # is 50.

Post your time if you do it.

How to Change Your Life: Part 8

I am so proud of Chris and the work he has put in the past 6 months.
Did an IG (Instagram) Video for his update this week. Check it out.

Crockpot Mu-Shu Chicken Wraps

Classic Chinese dish that is Paleo-ish.

Crockpot Mu-Shu Chicken Wraps

Ingredients Chicken:
• 1 whole chicken (or 4-5 chicken
• 1 onion
• 4 tsp. salt
• 2 tsp. paprika
• 1 tsp. cayenne pepper
• 1 tsp. onion powder
• 1 tsp. thyme
• 1/2 tsp. garlic powder
• 1/2 tsp. black pepper

• Chop an onion and place in the
bottom of the crockpot.
• Mix together the spices and rub
over a whole chicken.
• Set your spiced chicken on top of
the onion and cook on low 4-8 hours. The chicken will be tender and very easy to pull off of the bone when done and chop into smaller pieces.

• 2 tbsp. soy sauce (or Coconut Aminos)
• 1 tbsp. red cooking wine
• 1 tbsp. Hoisin sauce
• 1 tsp. rice vinegar
• 1 tbsp. sesame oil
• 1 tbsp. garlic
• 1 tbsp. minced ginger
• 2 -14 oz. package of coleslaw
• 5 green onions, chopped
• Bibb lettuce
• 1⁄4 c. of cashews, chopped

• Combine 1st 4 ingredients in a
bowl and mix together.
• Heat a skillet over medium heat
and add oil to the pan. Add garlic and ginger and sauté for 30 seconds then add soy sauce mixture and coleslaw and cook for 1 min.
• Add chicken and onions to the pan and cook till coleslaw begins to wilt.
• Divide the chicken between the Bibb lettuce leaves and sprinkle the cashews on top.

Hope you enjoy

Excuses or Results

This is So TRUE.
You can make excuses about how you can’t and what prevents you from doing this or that.
But the bottom line is you have to put in the work to get results.


Howard Taco Bowl

This is an amazing recipe that was created by one of my best friends Chris Howard. Chris it the guy that has Hashimoto’s and is totally changing his life by altering his diet and lifestyle with MealFit. Since starting with MealFit, Chris has lost 61 lbs and is felling better and sleeping better than he has in 10 years. If you want to check out the video series on Chris you can view them on this blog by clicking HERE

Anyway, here is one of the recipes he came up with and it s a favorite here in Cookeville.
Hope you enjoy

• 3 lbs. ground beef
• 1 lb. bacon
• 1 yellow onion
• 3 peppers (yellow, green, orange)
• 1 jalapeno (optional)
• 1 pkg. of taco seasoning
• 1 pkg. ranch mix
• 4 sweet potatoes
• Olive oil
• 1 tsp. salt
• 1 tsp. garlic salt
• 2-3 avocados

• Preheat oven to 450.
• Cut up bacon into pieces & fry.
• Dice all the veggies (shred in food processor if you have one).
• When the bacon is almost done, add the veggies in the pan with the bacon while browning beef in a separate pan.
• Add taco seasoning and ranch mix to ground beef.
• Add bacon and veggies to the ground beef, stir and cover for 5-10 min or so.
• Cut up potatoes into chunks and put in a bowl with a top.
• Drizzle with olive oil and season with salt and garlic salt.
• Put the top on the bowl and shake to coat.
• Throw potatoes on a cookie sheet and bake for about 15-18 min.
• Layer potatoes in a bowl them plop some of your meat mixture on top.
• Garnish with ¼ or ½ an avocado for each serving.


Send us your feedback by commenting below.

Have Fit Day!

WOD / Workout 7/22/14

15 Minute EMOM (every minute on the minute)

5 Rounds: Each exercise starts at the top of the min

-150 Meter ROW
-10 Shoulder to Overhead (155/95)
-3 Front Squats (275/175)

Do not do this
-at 1:00 p.m.
-In Tennessee or south of Tennessee

Crazy Sweat!

Workout: 20 Min EMOM July 20 2014

The point of this is to give some max effort and then rest a little bit.

EMOM= Every – Minute – On – the -Minute

SO at the start of the min your will do the 1st exercise with the RX (prescribed) number of reps. when you get finished with that exercise you rest for the rest of the minute.

At the top of the next min you do the next set of movements then rest the rest of the minute.

So on the

ODD Minutes we did SQUAT CLEANS

on the

EVEN Minutes we did MUSCLE UPS.

20 min EMOM

1) 225 x 2 squat clean

2) 5 Muscle Ups

3) 225 x2

4) 5 MU

5) 245 x 2

6) 5 MU

7) 245 x 2

8) 5 MU

9) 265 x 1

10) 5 MU

11) 265 x 1

12) 5 MU

13) 275 x1

14) 5 MU

15) 285 x 1

16) 5 MU

17) 295 x 1

18) 5 MU

19) 315 x 1

20) 5 MU

Please let me know if you have any questions thomas@mealfit.co

My High School Athlete Needs to Gain Weight!

As the son of a successful high school football coach and being a former high school and college football player myself, I have heard this a thousand times.

My son needs to gain some weight! What does he need to do?”

To be honest with you, my answer over the years has changed. But the more I have surrounded myself with wiser, more experienced people and the more I have experimented with myself and those around me, the more I have learned.
I have put together a handful of things that I have seen over the years that work for high school kids to gain strength and mass.

1. Make sure the kid wants to do it and it’s not just the parents’ idea.
The absolute worst thing a parent can do is to live vicariously through their kids. The scenario goes 1 of 3 ways:
• Mom and Dad were average athletes that never really were what they considered a “success.”
• They were good athletes that screwed it up somewhere along the way.
• They were very successful athletes and they want their kid to be like them.
In all 3 of the above situations the parents push and push their kids to practice, workout, and play, causing the kids to resent the sport and the parents. This is getting more and more prominent in today’s society. All of the major sports are year-round these days. Baseball has fall ball, spring ball and travel ball. Basketball has school ball then AAU where they travel all over creation playing in gyms for hours on end. Football has the season, pre-season, combined season and camp season. Kids have to want to play and have to LOVE the game because when the LOVE is gone, it’s not fun anymore. When it’s not fun, it becomes a job. When it becomes a job, it becomes a problem. Kids have all their life to work. It’s a game. Let them play.

2. GET STRONG…don’t worry about “gaining weight.”
People equate weight with more strength and that is the furthest from the truth. Kids (14 and up) need to focus on getting stronger. Don’t look at the number on the scale. Look at the number on the bar. This may be the most important statement I make in this whole article. PARENTS: if your kids want to get “bigger,” do some research and find them a coach that is a stickler for technique. Don’t just ask your best friend. Ask people who know about fitness and know how to squat, press & deadlift properly. The last thing you want is for your kid to be taught improper technique and get hurt. Teach them technique and don’t let them go up until their movement is as close to perfect as it can get. Strength should be the focus, not weight gain.

3. Make sure they are eating WHOLE FOODS.
Eat real foods that come from an animal or from the earth. Stay away from processed food and fast food. As a parent, if you are really concerned with your child’s well being, you will spend a little extra time making sure you are giving them the best food possible. You have to wake up earlier or go to bed later so you can make sure you are spending the time to get good fuel in their body. Feed your kids sweet potatoes after workouts. Make sure the protein they are getting is from an animal, such as beef, chicken, pork or fish. Eat things that are green. You may be thinking this right now: “My kids will not eat vegetables.” First of all, that is probably your fault because at a young age you made it ok for them to sit at the table and not try everything on their plate. You tell yourself “they just don’t like veggies” but they don’t like them because you did not expose them to it. It takes effort to give your kids good food. There is still hope. When you cook green stuff, cook it in bacon. Bacon makes everything better. (Sorry for the soapbox).
Think of it this way. Regular kids that don’t play sports are like a Nissan Sentra. It’s a good car that just needs you stop at the gas station and get some gas. That is the fuel they need to hang out with friends and go to the movies, go to the mall and hang out in the Wal-Mart parking lot. As athletes, their bodies are like a NASCAR. You have to put a higher quality product in the engine. When was the last time you saw Dale Jr. at the local gas station gassing up the car he is going to race on Sunday? Athletes need higher quality fuel because they are burning so much throughout games, practices and workouts. If you are not sure, ask someone. Email me at thomas@mealfit.co. I can help. Feed’em good food, folks.

A friend of mine has 2 kids in high school and they have a rule at their house: after a certain time at night, the phones go off and go in the parents’ room. I have 2 kids myself and when mine have a cell phone, this rule will be implemented in our home. Why? Kids need to sleep. This generation has so much to keep them occupied from smart phones to IPads to desktop computers to television. There is an unlimited supply of information out there and kids will consume it or play games on all the electronic devices they have. The body releases the most testosterone and growth hormones when a person is sleeping; the better quality sleep a kid has, the more likely he is to be better at the next day’s game, practice, or workout. They need good quality sleep.

If your kids are doing the above things they will get stronger, and with strength comes size. There has to be proper technique when they are lifting. Strength in compensated positions will lead to the wrong kind of development, especially if the kids are starting young. Patience and persistence are the keys that lead to a successful outcome. If you are a parent of an athletic kid, look yourself in the mirror and ask yourself if you are one of the above parents. If you are real brave, ask someone that will be honest with you if you are one of the above parents. Seek advice from people who get paid to help people get fit and strong. Feed your kids great quality food and make your kids go to sleep at night.

Parents: “You can’t push a rope.” Kids have to want to be great. The best advice I can give is for you to be the example of hard work and persistence. Kids are sponges. They soak up whatever is around them. The question is what are you giving them to soak up?

TOP 6 MealFit Foods

So I get the question all the time “What foods do I need to be eating to get FIT?”
That is a great question, but in order to get “Fit” that is not the question you need to be asking. The better question is: “What foods do I need to avoid in order to get “Fit?”

To be totally honest with you people don’t want to hear that. People want to know what they ADD not what they can take away. Our society is one that wants to BUY something in order to get results. The most important thing you can do is to take away the things that are making you obese, out of shape, or just maybe a little soft.

Avoid these.
In a Nut Shell the things you need to avoid are things that are WHITE.

If it is White, it is a good idea to avoid it.

-SUGAR (and with this comes the things that have Sugar in them)
-White Potatoes
-All GRAINS (yes…. even whole wheat)

Now, there are plenty of other things on the avoid list but this is a good place to start.
Stay away from these things and you will be on your way.

Here is a list of things that once you avoid the above, you can eat that will help on your journey to your physical goals. Weather that’s to be the next CrossFit Games Champ, Fitness Model, or you just want to look good, these things when eaten in conjunction with an consistent exercise routine will have you on your way.

Eat this stuff.

1) Bacon– This amazingly diverse food is looked down upon in a lot of fitness circles, especially ones that focus on weight loss. Bacon is a food that has protein and fat, both of which are key macronutrients. Bacon can be used as a main dish or a garnish. Really anything, it is probably my favorite food.

2) Sweet Potatoes– this is one of the best carbs on the planet. It is a low glycemic carb so it does not spike your insulin. It gives you a slow release of energy and can be eaten a million different ways. They contain vitamin D, which is critical for immune system and overall health. Both a vitamin and a hormone, vitamin D is primarily made in our bodies as a result of getting adequate sunlight. Vitamin D plays an important role in our energy levels, moods, and helps to build healthy bones, heart, nerves, skin, and teeth, and it supports the thyroid gland.

3) Beef– Beef got a bad wrap back when the government told us that we needed to adhere to a LOW FAT diet. Yes, beef has fat, but the thing is, fat is not bad. We need fat in our diet, especially if you are avoiding the above foods and going with a lower carb lifestyle. It is also loaded with zinc. You need zinc from foods because it helps build muscle mass, strengthens your immune system and helps promote a healthy brain. The average person needs 15 mg of zinc each day. A 3-oz. portion of lean ground beef contains 5.5 mg of zinc, and a serving of sirloin steak supplies 6.2 mg. Beef is also loaded with protein. The protein you get from red meat contains all the amino acids necessary to build muscle and repair tissue. Muscle mass is essential because it gives you the ability to be physically active, but it also produces enzymes and hormones that help prevent illness. Protein has also been linked to weight loss, since it satisfies hunger and keeps you satisfied for hours following your meal. BEEF….You need to eat it.

4) Broccoli– Ok, so I probably lost some of you ther, but hang with me. Broccoli is a smart carb and is high in fiber, which aids in digestion, prevents constipation, maintains low blood sugar, and curbs overeating. Broccoli has multiple ingredients that have been proven to be anti-inflammatory agents. Here is a list of a few if you want to do more research. (Sulforaphane, Kaempferol and Isothiocyanates)

5) Eggs– Eggs are a very good source of inexpensive, high quality protein. Eggs are considered by many the most perfect food on the planet. More than half the protein of an egg is found in the egg white. The whites are rich sources of selenium, vitamin D, B6, B12 and minerals such as zinc, iron and copper. Egg yolks contain more calories and fat than the white part. They are the source of cholesterol, fat soluble vitamins A, D, E and K. Eggs are regarded as a ‘complete’ source of protein as they contain all eight essential amino acids; the ones we cannot synthesize in our bodies and must obtain from our diet.

6) Avocados– Labeled the “Worlds Healthiest Food” Avocados comes from a tree and is loaded with many health benefits. The monounsaturated (Good) Fat in Avocados can reverse insulin resistance, which can help regulate blood sugar levels. They also contain Soluble fiber which keep steady blood sugar levels. Perhaps the biggest health benefit of the Avocado is that by adding to certain foods, you can improve your absorption of nutrients
One last interesting thing about this super food. Avocados are one of the best natural mouth wash and bad breath remedies. It cleanses the intestine, which is the real cause of a coated tongue and bad breath. Read this fact: over 53 million pounds of Guacamole is eaten every Super Bowl Sunday. That’s a lot of Avocados.

All of this food is in our grocery buggy on a weekly basis, with the exception of the beef because we have a whole cow butchered 2x a year.
They are all diverse and seasoned and cooked in a number of different styles.

Remember take the bad out then put in the good.

Hope this helps.

Any questions email me at thomas@mealfit.co