Frustration, what is it?

Frustration is a judgement and a resistance to something that has already taken place and now, is in the past. By pulling your experience of something that has happened in the past you are pulling your pain with you. This pain is your experience of frustration.

Changing the past is not an option. Spending your time thinking about how you re-do or change the past is not only a waste of your mental space but it is a waste of your time. You don’t have to fear it happening again if you take action.

The external frustration

The external frustration is something that happened to you, around your or because of you in your environment. You are physically or mentally getting upset because of remembering that. If it happened 5 minutes ago or 5 years ago… either way it is in the past. You can reclaim your frustration and energy by getting into action and clean up the mess. By communicating about your experience what happened internally and what you want in the future you have created change vs. the internal argument that you are experiencing.

If you are afraid of what that person might say… give that up. That is literally made up in your head and if you don’t communicate about your experience then you are stuck in the frustration. The worst that happens if that person gets upset and either way it is off your chest and that confrontation is also now in the past.

The internal battle

If your frustration is an internal battle, then you are out of alignment with a commitment you set up for yourself. The same idea, you get the opportunity to clean up the mess. You cannot change what you did but you can change how you show up and the story you tell about yourself moving forward. Is the goal not realistic, do you need a new time frame, is it something you still really want? You cannot change the past, you only can release the frustration and change the circumstances, the commitment and then communicate it as the new possibility.

You only can control your experience in the now.

Frustration is eliminated through action.

Whatever your reason is for sitting in your frustration, it is now your choice to do the unreasonable and show up/ speak up and be your integrity.

Butternut Apple Ginger Soup

This soup has so much flavor and depth! Worth a try and fairly easy to make as long as you own a blender.

Macros
232 cal /serving : 48C | 3F | 9P | 10Fib (no pine nuts included)

Ingredients (6 servings):

  • 15g extra virgin olive oil (1tbsp)
  • 400g yellow sweet onion (2 small onions)
  • 550g Granny Smith Apple (2 Large apples)
  • 1400g butternut squash (1 medium sized)
  • 960g bone broth (1 box)
  • 20g ginger fresh minced
  • 30g minced garlic
  • 1.5tsp ground tumeric
  • 6tbsp pine nuts (optional not included in macros)
  • Salt and pepper for taste

Preheat the oven to 350. Cut the butternut squash in half, scoop out the seeds and place face down on a lined cooking sheet. Bake for about 1 hour or until the squash is soft. On another large cookie sheet dice apples (leave the skins on for the fiber) and bake on a lined cookie sheet for about 30 mintues or until tender.

In a large soup pot sautee onions and garlic in the olive oil.

Once all ingredients are cooked, spoon butternut squash out of its skin into a blender. Add in onion mixture and apples (about half of the fruit and vegetables fit int my blender so I have to do 2 batches) add the bone broth to the blender to liquify. Put the cap on and blend away. While the blender is running, brown the pine nutes in a separate pan adding salt for taste. Add ginger, tumeric, salt and paper and allow the blended mixture to simmer on the stove. Serve with brown pine nuts on top.

Intermittent Fasting Meal Prep on the Go

A lot of clients ask how I handle food on the go. I leave my house every day around 7 AM and don’t return until after 8 PM most days of the week. Even though I am always on the go I want to stay on track. If I plan on being successful with performance, mental clarity and body composition then having the right nutrition with me needs to be a priority.

I preach meal prep and it is the habitual tool that creates consistency and focus in my life. Many days of the week I eat the same things during the day and then mix it up for my last meal of the day. Once I get home, I know that I have one more meal after my workout or late night in the office. I save about 22g of fat and 50g of carbs so I have the flexibility to eat or even possibily have a scotch.

I typically also practice intermittent fasting. I do this so I can stack as many calories as I can until after lunch. I lift in the evenings, by stacking or saving my food until after lunch this allows me to have the most energy for my lift.

My current macro split for the entire day it is 180g carbohydrates, 55g fats and 170g protein. Below is the food I take with me to work.

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This is all the food that I will take with me for the day

My feeding schedule:

  • 7 AM coffee with coconut milk
    • 1c 3f 0p
  • 8 AM Four Sigmatic mushroom coffee
    • 4c 1f 0p
  • 9 AM – 12 PM Organifi Red and Green
    • 9c 0f 2p
  • 12 PM fajita salad with, turkey taco meat, black beans and a mini avocado
    • 55c 13f 52p
  • 2 PM steamed broccoli with venison and black beans
    • 28c 2f 34p
  • 4 PM pre-workout snack, strawberries with chicken breast
    • 18c 2f 28p
  • 6:30 PM or after workout: sautéed vegetables with ground turkey and red sauce
    • 15c 10f 28p
  • 8 PM last meal of the day: a cherry smoothie with chocolate protein and sunflower butter
    • 51c 19f 26p

I make all of this food on Sunday and have the containers ready to go in the refrigerator or freezer. In the morning, all I have to do is load containers into my cooler and then head off to work. If you’re curious of how I manage all of my protein follow this link to the Meal Prep Meat Production post.

At the end of each day before I go to bed I track the next day’s macronutrient plan in MyFitnessPal. I do not track the last meal of the day because I like the flexibility of doing something sporadic during the day or being creative when I get home from the gym. I save 20g of fat and 60g of fat and 30g of protein for my last meal. This way if I want some chicken and a glass of scotch I can.

Want to see exactly what im eating? Follow me at UserName: RMBiagioli at
MyFitnessPal. 

And So It Is.

Fear and Love

“Love never brings fear, for fear is always related to punishment. But love’s perfection drives the fear of punishment far from our hearts. Whoever walks constantly afraid of punishment has not reached loves perfection.”
1 John 4:18

What is it you’re afraid of? What has you awoken at night or stressed during the day? What brings your soul anxiety?

Fear and love cannot be mixed together. They are like oil and water. They don’t mix. Could it be, that the fear you feel is just a place where love is not?

What if instead of fear, stress, anxiety, you delve into the realm of complete love knowing that you are in fact, a beautiful soul who is worthy of such love? knowing that, before you ever do anything good or right, you are loved? Knowing that you do not have to do anything, or be anything, that just as you are, right in this very moment, you are loved. You are perfect. There is no ifs, ands, or buts. There is no maybe later I can be deserving of love. there is no, if I get it right next time I will be deserving of love. These are all expectations we place upon ourselves to create the illusion that we can control who and what will love us when… When we are ready to love ourselves. Fully.

What if we took the areas in our life that are incomplete and we engulfed those areas in love? What would happen? Even the areas of our life we don’t like. Our procrastination, our doubt, our sickness, our hurt we wish would go away … Could we choose to own it. Own our doubt. Own our procrastination. Own our sickness and choose it. Not allowing ourselves to be victim of our circumstances but instead, taking ownership for the reality we see.

And still loving ourselves through that.

Could we possibly become fearless when we consume our hearts and lives in all the utterly gross places of ourselves that no one else knows, could we then choose love?

In choosing love, fear has no place.

Complete. Beautiful. Ownership. Fearless. Love.

Resolution vs. Intention

Lets set INTENTIONS instead of RESOLUTIONS.

Resolution is an acknowledgment that something is wrong and trying to fix the past. The past does not exist. The past only lives in our memories. We have choice to set all of those memories aside and decide how we want to show up moving forward. You no longer need to carry that experience from your childhood or last week into your future.

Your way of being was built as a protective mechanism so you would not have to feel like something was wrong, you were not good enough or that you don’t belong. These beliefs no longer serve who you are becoming.

Having a clear vision of what that looks like is setting an intention to live into.

Setting an intention is being free to create your life as possibility.

Setting an intention is having integrity with the current situation.

Setting an intention is knowing that the universe/god/your guides/etc. will guide the path for your greatest growth. You may not know how and now it’s time to choose the “what”.

The path and days to your intentions may not be of least resistance but it will be perfectly set up for you to grow the most and become who you were meant to become.

This year I am choosing to have an intention to live life as unreasonably and sweet as possible.

And so it is.

Love Knows No Bounds

Love is like an open hand filled with Play Dough.

The Play Dough can take any shape it wants in an open hand. It can take the shape of heart, pet, house, friendship but it knows no bounds in an open hand. It can spread and it can grow. It can be thick and thin.

Love, like an open hand of Play Dough, knows no bounds, beginning or and end. If you allow it to “just be” it then it will continue to grow.

Love doesn’t know restrictions or space.

When you put restrictions on it and start to close your hand it seeps out in all the spaces you don’t want it.

Just like you do not love one child more than another, you cannot force another person to love in one way. You cannot control their love and you cannot force them to start or stop. When you begin to try to mold love it comes out in all the spaces you don’t want to.

If a relationship ends, the love does not end. The relationship changes and the love continues.

Love is in a friendship, it is in the heart of a pet and it touches us. If you are able to accept love for all that it is and all that it isn’t, then love knows no bounds.

And so it is.

Meal Prep, Meat Production

The macronutrient I struggled the most to get enough of was protein. I decided find the most organized AF way to hit my minimums.

Below is the mass production of turkey taco meat. I will make 30 or more servings of a single protein. I make 1 type of protein each weekend. This allows me to rotating the meat, I don’t get bored and have variety to choose from.

Step 1: Invest in Tupperware. For protein I have about 60, 1 cup containers (I like the rectangle so they stack nice in the freezer) and I also have about 60, 1/2 cup containers (also a square so they stack on the door and in the freezer).

Step 2: Measure /Weigh ALL of the raw meat.

Step 3: Enter these into you fitness tracker as a recipe; I use MyFitnessPal.

Step 4: Add seasoning to the meat and add these to your recipe.

Step 5: Cook all of the protein.

Step 5a: My trick to get finely shredded ground turkey is while and after you are cooking each batch, mash it up with a whisk. That 99% ground turkey is stubborn and this helps a ton.

Step 6: Re-weigh all of the protein. Divide this number by the number of servings or containers you have available

Step 7: Portion and let cool.

Step 8: Freeze

Step 9: Pull them out of the freezer as needed. I use the ice cold meat as the ice pack in my cooler for work.

How to save $20,000 Fast

Years and years of battling with student loans has come to to an conclusion. I am no where near done paying them off but I finally was able to find a lender that would consolidate all of my loans into 1. I went into college completely naive to what it was actually going to take and the fact that I would be renting my education for a minimum of what I thought would be 25+ years.

I went to a private art school for a while and then transferred to a major university in Wisconsin. I switched my degree about 5 times before I settled on Kinesiology with a business minor. I had to take summer sessions and winter sessions to get out in 5 years. I ended up with the maximum number of credits you could have before they actually start to charge you double for your classes.

All of this means I walked out with $70,000+ in student loans. I took as much as the federal government would allow but also had about 12 different mini loans through other vendors. I worked for a not-for-profit so money was tight and I needed a payment plan that would allow me to still eat some food. I chose the escalating plan. This means that every 2 years the amount I would pay towards the loans would increase. In the past year my loans have been sold to other vendors and the interest rates have doubled, and the amount I am paying has changed bi-monthly. I have been paying about $700 a month in student loans. This is why I say I literally rent my education. (I also always make a joke of… I can’t wait to see my mental capacity when I have access to 100% of it).

I have investigated over the past 8 years the best way to consolidate this and get these paid off as soon as possible and finally I was able to find a lender that would consolidate ALL of them, including my federal loans into 1 payment.

(Before you ask, I am not eligible for the federal forgiveness because I was under the minimum requirement).

https://www.lendkey.com/

Lendkey has been so amazing! The company is easy to work through, the process was informative and they called me when I needed more documentation. When I couldn’t understand what I needed exactly I called and talked an employee that confirmed what I needed and we laughed about the entire process.

Example of some of the documentation required.

In 1 week I was able to submit all the documentation, get approved and now I will be student loan FREE in 5 years. instead of 18!!! I will be saving a minimum of $20,000 in the duration of those student loans. It would have taken 7 years to payoff the loan at my previous payment amount. I decided to increase the amount I am paying each month by 20% so I can be finished in 5 years. This will save me an additional $2500 in interest.

I wish I would have found this company sooner and in result I wanted to share. If I can help 1 person, writing and sharing is worthwhile.

Author & Referral: Raschel Biagioli 

The way you do fitness, is the way you do life.

However you are currently “doing fitness” or how you approach your health is also how you are showing up in all aspects of your life.

Think about it.

1. Do you make time for your health and fitness? Is this an area that you have made a priority? If so, then you are making time for family, friends and your health. You communicate your priorities and if something is not in alignment with this goal you make adjustments to accommodate both in your life.

2. When you walk into the gym are you a social butterfly? How else is this showing up in your life? Are looking for an escape or a release from what’s really important? You may eb-and-flow between focus and distraction. At work when you don’t want to complete a task, do you find people to talk to? When you are uncomfortable do you make jokes?

3. Are you avoiding your health and fitness? Are you confused even where to start? Where is this showing up in your life? There are projects that you are avoiding and you have not done the research to get started. There is a conversation you likely have been avoiding with an ex-girlfriend, a boss or a stubborn parent. There is a trip you have always wanted to take and you dream about it daily but have not started the planning.

4. Do you go between two extremes? All in or all out. You go balls-to-the-wall and go every day, only to find that in a week or two you burn out and go back to the other extreme of sleeping and not eating for your optimal health. How else does this show up in your life? Do you work day and night on a project and once it is complete you curl up on the couch with your favorite blanket for a week? Do you drink an entire bottle of wine and then claim that you will not drink again? Do you date a girl and see her every day but in a month you jump ship?

5. Do you have a systematic approach to your health and wellness? You workout on a regular basis, like clock work and never deviate from the plan. Sometimes the same plans goes on for months or years. How else does this balance show up in your life? But, do you also not have enough fun? It’s all routine and very little play. You are able to go to work and the gym but where is the adventure?

What do all of these have in common?

Choice.

Your circumstances do not define who you are or who you will be. Becoming aware of your way of being is the first step in becoming who you want to be and where you want to go.

You can catch yourself in your way of being. Notice the habits you get stuck in and take action to break the routine. In each of these cases you can only improve. Start with your approach to fitness and you may discover all the other avenues that your life can take. Hire a trainer to keep you accountable, find a friend that will workout with you but won’t let you be a social butterfly, put the workout into your calendar and set a goal.

Define your fitness and create your life.

And so it is.

Chipotle Lime Coleslaw Turkey Rachel

Leftover thanksgiving turkey that you’re getting sick of? Here is a way to mix things up for a zesty open faced sandwich.

Macros

127cal (makes 2 servings)

3.5C | 8F | 17P | 1Fib

Bread & Cheese not included

Ingredients:

  • 85g raw coleslaw mix
  • 10g Horseradish brown mustard
  • 15g Primal Kitchen, chipotle lime mayo
  • 5g white wine vinegar
  • Celery salt – to taste
  • Black pepper – to taste
  • 140g roasted thanksgiving turkey

1. In a bowl mix together coleslaw, brown mustard, white wine vinegar, chipotle lime mayo, celery salt and pepper.

2. Layer coleslaw over turkey on top of your choice of bread. Open faced sandwiches cut your carbs but still allow you to enjoy the flavor of your favorite bread. Add Swiss cheese to make it an official “Rachel” sandwich. I am trying dairy free right now so I skipped that add-on.