Motivation Monday



Crockpot Chicken Parm-ovolone

I call this Crockpot Chicken Parm-ovolone to the kids. Just think Chicken Parmesan with provolone instead. This is a simple and easy meal that is nice to make and pack for lunches. This meal provides me with lunch for 4 days. I normally eat this without any pasta to reduce the carbs that I normally enjoy with a chicken parm meal.


4 skinless boneless chicken breasts
1/2 cup italian breadcrumbs
1/4 cup parmesan cheese
1 teaspoon black pepper
1 teaspoon oregano
1 teaspoon Mrs. Dash garlic & herb
1/2 teaspoon salt
1 jar of pasta sauce
2 eggs
4 slices of provolone cheese
olive oil

Step 1.

Mix oregano, breadcrumbs, pepper, salt, Mrs. Dash, and Parmesan cheese in a large mixing bowl. Coat crockpot bottom with olive oil.

Step 2.

Whisk 2 eggs in a separate bowl

Step 3.

Trim chicken breasts and dip both sides in egg and then transfer to breadcrumb mixture to coat both sides. Transfer chicken to crockpot and place slice of provolone cheese (or other cheese) on top of each breast. My crockpot is small so i stack the breasts 2×2 and layer cheese in between and on top.

Step 4.

Pour pasta sauce into crockpot and coat chicken. For tonight I used some spicy red pepper sauce that was on sale.

Step 5.

Cover crockpot, set on low for 4-5 hours.

Step 6.


Training 09-26-15

The past two weeks I have lived out of a hotel room on the beach while attending my instructor course. Trust me there are plenty of worse places to spend 14 days. I have a confession though, I let the beach and ultimately the beer get the best of me. It was not all bad though, I trained at another school a few times, met some cool people, and got a great mental break from the routine of work. Now that I’m back though it’s time for my to buckle down to reach my goals by the end of the year.

Today we started a kids competition class to help the kids that are competing in tournaments. After the class myself and one of the guys rolled for a bit and I quickly realized that after 2 weeks of not training regularly I’ve lost some of my jits cardio already. Lucky for me my technique is still there and improving.

The lesson here is if your training regularly (weights, cardio, bjj, etc.) don’t take that foot off the gas. Find ways to keep the training no matter where you are at. Make it a priority.

Gabi Garcia’s Transformation

For those that are unfamiliar, this is Gabi Garcia

She’s a Brazilian Jiu Jitsu black belt world champion. She’s known for her large size and power and was listed at 6’2″ and 236lbs when she competed. 

She is extremely talented at Jiu Jitsu and I have heard for years she was going to make the transition to MMA. 

Recently I saw some posts discussing her weight loss in preparation for an MMA career. I was blown away at the transformation. 

If that isn’t inspirational I don’t know what is. She looks like a different person. I’m not sure what her weight is now but I’d venture to say she’s lost about 40lbs. 

She’s documented her weight loss somewhat through Twitter and it has been a deliberate process over a year in the making. 

Results like this you don’t achieve overnight. If anyone is looking for a motivational transformation here it is.


Workout 09-23-15

I’m not a Yankees fan by any means but baseball and America lost a great figure today. 

Today was another day of 8 hours on the mat. One of our classmates passed out due to a kidney stone so we were given 25 minutes to work out on our own. I took the time to hit the exercise bike to keep my quads and hamstrings loose and then some time on the foam roller to work out some of my muscle tightness that has developed over the past week and a half. 

Training 09-21-15

Visited the local Gracie Barra again tonight. I made sure to pack more than one gi in my luggage. 

A lot more people on the mat than Thursday’s class. I paired up with a blue belt that was 52 years old. Most impressive was a white belt that started training 6 weeks ago. He was the young age of 60 and doing everything the rest of us were doing. To me that was an inspiration and a reminder that you are never too old to start anything.

Today’s training built on Thursdays training of mount escapes and holding the mount position. Also coincidentally in my defensive tactics instructor course we spent all day drilling mount escapes. I have been assigned that topic to teach tomorrow as well.