All posts by Jon Gilson

Evolution Fresh and WLC Team Up

Evolution Fresh and the Challenge: 8 Recipes to Restart Your Resolution

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Recently, our friends at Evolution Fresh came to us with a very interesting (and sobering) statistic — after running a survey of 1,001 adults regarding their New Year’s resolutions, they found that 53% of them had abandoned their resolutions by the third week of January.

While we’re not super surprised (because change can be difficult), we’ve decided to help alter the pattern with a very simple solution — a downloadable collection of recipes and smoothies to help people get back in the groove of healthy eating, created to go hand-in-hand with Evolution Fresh’s National Green Juice Day.…

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A Friend Indeed: Off-Season WLC Skill Practice

A Friend Indeed: Off-Season WLC Skill Practice

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The Off-Season WLC Skill Practices are mini-challenges intended to help you fine-tune different aspects of your health and wellness. Offered between Challenges, these weekly practices address fitness, nutrition, stress reduction, productivity, and personal connection — because health is about far more than food and the gym (and we could all use a little practice)

This Week, Take Time Each Day to Connect with a Friend

Simple Instructions:

  1. Each day this week, reach out to a friend.
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Commitment: The 4 Hard Choices for Success

Commitment: The 3 Hard Choices for Success

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Commitment is hard, harangued by the twin devils of temptation and convenience, hamstrung by lack of preparation, blown back by our general aversion to difficult work.

Undoubtedly, you’ve decided to change something today. You’ve decided to accomplish something.

‘Tis the season, after all.

Regardless of the nature of your goal, you would do well to commit with more than mind. You’ll need to change your environs and alter patterns.…

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daily-walk2

A Walk Alone: Off-Season WLC Skill Practice

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The Off-Season WLC Skill Practices are mini-challenges intended to help you fine-tune different aspects of your health and wellness. Offered between Challenges, these weekly practices address fitness, nutrition, stress reduction, productivity, and personal connection — because health is about far more than food and the gym (and we could all use a little practice)

Take a 10-Minute Walk Alone Each Day This Week

Simple Instructions:

  1. For the next seven days, take a 10-minute walk each day (with no particular destination in mind).
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No Bread: Off-Season WLC Skill Practice

Flour Less and Bread Free: Off-Season WLC Skill Practice

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The Off-Season WLC Skill Practices are mini-challenges intended to help you fine-tune different aspects of your health and wellness. Offered between Challenges, these weekly practices address fitness, nutrition, stress reduction, productivity, and personal connection — because health is about far more than food and the gym (and we could all use a little practice).

Go Bread Free Every Day This Week

This week, we’re leaving flour-containing foods behind.…

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Fresh Chicken and Sausage Stir Fry

Fresh Chicken and Sausage Stir Fry

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Rainbow-colored veggies, butcher-fresh sausage, and air-chilled chicken combine to make the perfect one-pan dish. This recipe is an awesome way to up your vegetable intake with a minimum of effort, packing an entire season of vegetables into every serving.

Fresh Chicken and Sausage Stir Fry

Servings: 6
Preparation: 15 minutes
Cook time: 20 minutes

Ingredients:

  • 2 pounds, air-chilled chicken tenderloins
  • 1 pound, sweet Italian sausage
  • 5 Brussels sprouts
  • 1 zucchini
  • 1 summer squash
  • 1 bunch, asparagus
  • 1 yellow pepper
  • 1 orange pepper
  • 1/2 white onion
  • fresh basil
  • Salt, pepper, cayenne powder
  • Olive oil
  • Tools:

  • 3-quart saute pan with lid
  • Spatula
  • Preparation:

    1. Shred Brussels sprouts.
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    Booze Free: Off-Season WLC Skill Practice

    Booze Free: Off-Season WLC Skill Practice

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    The Off-Season WLC Skill Practices are mini-challenges intended to help you fine-tune different aspects of your health and wellness. Offered between Challenges, these weekly practices address fitness, nutrition, stress reduction, productivity, and personal connection — because health is about far more than food and the gym (and we could all use a little practice).

    We’re Taking 7 Days Off From Drinking

    Simple Instructions:

    1. Each day this week, abstain from drinking alcohol.
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    The Rules for Healthy Eating Made Simple

    The Rules for Healthy Eating Made Simple

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    The rules for healthy eating actually are simple — and to understand them, you’ll start by identifying the foods to avoid.

    Foods to avoid come in packages and bottles, and they’re found in the interior of the grocery store — among the chips, crackers, cookies, candy, cereals, sodas, and frozen foods. They also dominate the takeout menus tacked to your fridge and the menu at your local restaurant, where manmade oils (like canola and vegetable) are the primary cooking substrate, and salt and sugar are added to everything.…

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    Body Fat, Consistency, and Understanding the Whole Life Challenge

    Body Fat, Consistency, and Understanding the Whole Life Challenge

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    The journey to changing body composition can be rapid (and you can do it quickly). 

    Here’s the formula:

  • Cut (way) down on your intake of processed sugars and high-glycemic index foods.
  • Increase your intake of protein and high-quality fats.
  • Eat lots of vegetables.
  • Make water your primary beverage.
  • Ramp up the volume (and frequency) of your fitness training.
  • Incorporate focused recovery into your training, including mobility and low-intensity aerobic work.
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    A Beginner’s Guide to Fat Loss, Part 2: The Shortcut

    A Beginner’s Guide to Fat Loss, Part 2: The Shortcut

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    If you want to achieve ideal body composition — for most of us, lean, strong, and athletic — there are certain paths to follow. Keep in mind, they’re not necessarily those laid out by the mainstream media (especially as targeted to women).

    In no particular order, here’s some of the misinformation you’ve been subjected to:

  • Eat fewer calories
  • Run/bike/elliptical more
  • Stay in the low-intensity, long-duration “fat burning zone”
  • Don’t eat fat
  • Target your abs
  • Insert (miracle berry, powder, pill) into your diet
  • Tone problem areas with light weights
  • Each of these is wrong (or incomplete) in its own special way, and in this series, we’ll deal with them all, but today, we’ll further our case by addressing the number one thing you should be doing beyond diet.…

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    Cast Iron Fish: Halibut Edition

    Cast Iron Fish: Halibut Edition

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    If you had nothing but a fish, a fire, and a cast iron pan, you could make some wonderful things happen.

    Here, we’re going to learn those things.

    (And you’ll leave with a skill that will be very useful during your next backwoods adventure).

    While this recipe is a bit further along than just iron and fish (we’re going to use lemon, butter, and thyme), the essence stays the same — you could cook this dish over an open campfire with any whitefish you choose — trout, tilapia, bass, cod, or halibut — with no loss of fidelity or flavor.…

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    Sleep and Fat Loss

    A Beginner’s Guide to Fat Loss, Part 1: Sleep and Your Appetite

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    Stop me if you’ve heard this one. Lack of sleep is making you fat.

    Turns out this isn’t a joke.

    It’s a research-supported finding you’d do well to understand — how long you sleep directly influences your energy, hunger, and body fat levels. In other words, those late nights and early mornings are royally screwing up your fitness plans. Here’s why.…

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