intrinsic fitness

The Proof Is In The Puddin’ – Be Real With Your Self

Things look very different from a distance than from up close, don’t they? As we draw back further and further, the larger things remain more visible, defining the picture, while smaller details get washed out and eventually disappear. To draw comparison to fitness, what you do (or don’t do) consistently, is what becomes evident. Choices made on a daily, monthly, yearly basis will eventually paint the bigger picture, and it will show up in your physique, and in your health.

Let me let you in on a secret: A few potato chips once in a while will not completely de-rail you from your goal. To be honest with you, and to go a bit further, neither will an entire week of no exercise, lots of t.v. watching, and eating whatever you feel like (assuming that you get back on the grind after that!) On the same side of the token, if you consistently eat in a caloric surplus every day, and are mostly sedentary… doing 10 pushups here and there and eating a few pieces of lettuce occasionally are not going to impact you positively either. Even running 5 miles every day, drinking apple cider vinegar and eating in a caloric deficit for a whole week is not going to help you, if you just go on being sedentary and eating in surplus after that week.

What will impact you, is being real with yourself and your current choices. Asking questions like: Am I able to keep this up for the whole week? how about a month? If the answer is no, than you can safely assume you will not succeed long term, nor be able to make a lifestyle of those choices. Time to re-evaluate. Some preliminary questions would be: What is my goal? What am I willing to sacrifice to achieve this goal? Is it long term or short term results I’m seeking? Why am I doing this and is it realistic?

Many people skip over these questions, blinded by the prospect of finding low hanging fruit. If you have lived long enough though, you know that things usually come full circle. If you are at the point of frustration, going in circles and making the same mistakes, failing to reach your goal, then I would invite you to seriously contemplate those questions with an open mind. You have to know where you’re at, and where you came from in order to go anywhere. After you have answered these questions honestly, you then have a firm ground to stand on, and start building a lifestyle and a physique. Low self esteem, destructive or obsessive behavior can be a barrier to overcome for many people. I invite you to take those preliminary questions seriously, and even make answering them honestly an actual goal as your first step in your process. Its always better to build your house on a firm foundation, than to hastily build on one that easily crumbles or washes away. If you follow my blog, I insist that you find the ground beneath your feet. Then we can have some fun.

Remember, one big mac, or a bag of chips here and there (yes, even if you accidentally eat the whole bag, seriously forgive yourself and keep it moving!) is not going to make or break your plan. But making that your habit, will. Building a lifestyle is a long term investment, and your results are your dividends. Invest smart, look at the bigger picture, stick to your plan (but don’t sweat the small stuff!) and the physique will come!

Featured post

Salmon Patties

Makes 4 patties. Each patty = 200 cal. I eat 2 patties per serving for a luscious 400 calorie meal with 42g protein, 18g fat and 0g carbohydrates. Actually I had about 1.5 cups of steamed zuchini with this which only added 40 cals and 5 carbs to the final calorie count. 

You need:

 A can of salmon

 1 egg white (I used jumbo size)

 1 Tbsp plain 0% fat greek yogurt

 1 Tbsp yellow mustard

 1 clove of garlic (I always use fresh using a press)

 1 Tbsp chopped fresh dill (from da garden)

 Salt and pepper to taste

First, dont forget to locate and remove the bones from the salmon after opening the can. At least get the spine, if you leave a few small bones you might not even notice but I try and get them all. Once that is done, just mix everything together and separate into 4 equal parts to form patties. Heat your frying pan to low/medium, use cooking spray vs oil and fry for about 4 mins on each side.

As you can see from the picture I served this with some siracha mayo for my table partner. You can get carried away with all kinds of remoulade sauces and what not, but I personally left that out to keep this one more macro friendly. Salmon contains some significant fat content on its own, which is why I stuck with egg white and 0% fat yogurt, vs whole egss, yolks, mayo etc as in some traditional fish cake recipies. I think the use of dill, the tart acidity of the mustard with the creamy yogurt made this recipe taste great without the added calories. Try it for yourself.

If you have any favorite low calorie sauces you already love that you think may make this recipe taste even better, comment and let me know. I have a few favorites but I’m curious to see what others would use to top these already luscious salmon patties.


Creamy spinach, tomato and turkey over rice

(Pic of it halfway eaten, I could not wait)

This meal has about 630 calories, 9g fat, 67g carbs, 53g protein. 

This may or may not sound like a “low calorie” meal to some, however it is very macro friendly, and is so high volume that it could easily be split into 2 meals. Personally, when I’m “cutting,” I like to eat as many high volume meals as I can. I ate this in one sitting and it kept me very satiated.

This was also very quick and easy to make, thanks in part to my love of meal preparation. As usual, I already had some cooked turkey in the fridge, and today I had some thawed spinach too. The rest was simply opening containers and dumping it all in together!


  1 cup cooked white rice

  4 oz lean ground turkey 

  1 cup or 1 package thawed frozen chopped spinach, mostly drained of moisture

  1 small container or 1 cup canned diced tomatoes (I used basil, garlic and oregano flavor,) mostly drained

  1/2 cup 0% fat plain greek yogurt

  1 tablespoon parmiggiano reggiano 

  1 clove garlic (I used a garlic press because thats how I roll, but you could sprinkle garlic powder or used chopped garlic, etc)

  I also used Mrs. Dash’s italian medley

   —  —  —  —  —  —  — —  —  —  —  —  —  —  —

The thing that took the longest for this meal was making my rice fresh. In a big pan I simply combined all of the ingredients besides the rice, yogurt and cheese. Never cook on high. Or naked. Its important to drain most of the liquids from the spinach and tomatoes, or else you will have a runny slop. But keep some of the liquids, as it will get creamy once the yogurt and cheese are mixed in. Use common sense or personal preference here. Once everything is cooked and heated thoroughly, I take it off the heat and mix in the yogurt and cheese. I would suggest adding little to no salt, considering the sodium in the canned tomatoes, and the tasty saltiness of the cheese. Up to you.

For a 630 calorie meal, dump the entire contents of the pan over 1 cup of cooked white rice. Warning: This may appear like a ton of food. Just eat, and enjoy being full. Buon appetito!

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